Sunday- Barbara

CrossFit SW Portland's athletes ROCK!

Barbara WOD

You can now visit us at www.crossfitswportland.com

Check out our new site at www.crossfitswportland.com

We are now CrossFit SW Portland- formally NanoFit!

Saturday - Jan 22nd

See you Sunday at 4:00pm for CF Group work out. 2:00pm Getting Started Class. 3:00pm intro  to Getting Started class.





SATURDAY
Rest Day                                                                      

                                                                                    

It's Friday-

FRIDAY 

Warm up
move
3 rounds
5 pull ups
10 air squats

SKILL: back Squat- your weight, technique


WOD:
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

GWOD:
10 forward rolls
10 backwards rolls
10 forward rolls tuck to hand stand

Athletes:                                                        

SLW: back squat to 65 lbs 10:03 - T band- assisted  for pull ups

SW: 

Brian: 11:34 -T band for pull ups

SK: 16:00 Blue band

Rim: 10:08 - T band for pull ups

Ann:10:10 - B band for pull ups

Steph:13:42 - T band


Nice job!

Snatch

January 20, 2011 THURSDAY  WOD- snatches January 20th THURSDAY Warm up / stretch run 500 M 3 rounds 10 squats 10 pushups SPO  warm up: muscle snatch OHS SPO Skill: Over head squat: 3 X # pause 2 secs on bottom WOD:Snatch 1-1-1-1-1-1-1 reps GWOD: Lsit Cool down: Athletes:

Wed- WOD

January 19, 2011

WEDNESDAY                                                                     

Five rounds for time of:

warm up
stretch/Run 400 meters
skill

wod
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
GWOD

cool down:





Athletes:

WOD - 1/17/11

We are now Officially CrossFit SW Portland!!!

WarmUp:
 Move                                                                   
 Run 400m
 2 Rounds (NFT)
   5 Pullup
   10 Squat

Wod:
 Five rounds of:
   Pullup, max reps in 1.5 minutes
   Squat, max reps in 1.5 minutes

GWod:
 10 min practice
 Handstand or gymnastic skill of choice

Tuesday -WOD

Photo By Bernsen Photogaphy

New Schedule

Logo courtesy of Troy Stange

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
8am		Group	Group	Group	Group	Group
9am		Group	Group	Group	Group	Group
11am		Group		Group		Group
noon		Group		Group		Group
1pm		Group		Group	GS	Group
2pm	GS
3pm	Intro
4pm	Group	Group	Group	Group	Group	Group
5pm	Group		Group		Group
6pm		Group		Group		GS

Sat Closed (Personal Training available- RSVP) 

(2-3 times a week to get started. 4-5 times a week is recommended for best results). 


RSVP your days and times!

www.nanofit.blogspot.com

Keep updated  with your CF friends and other discussions on our Facebook page!

Monday
Five rounds of:
15' Rope climb, max reps in 3 minutes


Athletes:

Sunday CF total

January 16, 2011

SUNDAY                                                                               

stretch

warmup

WOD:

"CrossFit Total"                                                    
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

GWOD:

Athletes:

Shan
Tam
Steph
Lisa
Brian
Henry
Winston


Getting Started:


Bonnie
Geo
Jacob


Intro to Getting Started: 


Lee

                                                                           

Monday did CF Total:
Athlete:


Ann: Back Squat: 125
       Straight Press 65
       DeadLift 160

Sat WOD: Noon- special work out- rsvp if you can attend

SATURDAY 

stretch

warm ups:

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Photo By Bernsen Photography

WOD Friday-

WOD:

Warm up: stretch, run 400 M -2 rounds of 9 pull ups , 14 squats, 21 sit ups

Skill: Overhead squat

WOD:

3 rounds:

run 400 M

overhead squat

sit ups

                           

2 teams: most rep for over head squats

Athletes: Brian,Erin,Shan,Rima, Steph

WOD:

January 13, 2011

Photo by Bernsen Photography

THURSDAY                                                                                                                                             

Warm up: 3 rounds of cindy & 800 Meter run

skill:

WOD:

Five rounds of:
20 GHD Sit-ups
5 Push jerk

Athletes:

WOD

January 12, 2011

Photo by Bernsen Photography

WEDNESDAY:                                          

Warm up: 2 rounds of Cindy, stretch

skill:Kipping pull up

WOD:

Complete as many rounds as
possible in 15 minutes of:

R250 row
25 push ups

Cool Down:


Athletes:
Susan: 5R + 250 M
SteveH: 5R = 204 M
Ann: 5R + 250M
Robert: 6R = 108M
Tammy: 4R = 10 pu
Vic: 5R
Shan: 5 R + 149M

Getting Started class:
Jacob- 4R- 250M

NanoFit: Interview with Trainer Steve Weiland

WOD -

Photo by Bernsen Photography

January 11, 2011

TUESDAY 

Three rounds for time of:

6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Athletes:                                                                                                

Lisa:
Erin:
Shan:
Brian
Ann:
Robert:

Getting started class -Jacob-

WOD -

pull-ups 1-1-1-1-1-1-1 reps   (this can be scaled with the bands)






Warm up: stretch, jog 400 meter                                                               
500 meter row
Skill: kipping pull ups
Mobility lesson:
WOD:
pull ups: weighted if can

Athletes:                                                                      




Steve H:
Sus K:
Lisa:
Brian:
Erin:
Shan:
Tam:
Rim:
Steph: