Archives for December 2006


Last night the crew did "Diane", scaled as needed.

21-15-9 reps of

  • Deadlifts
  • Handstand Pushups

Most folks scaled back on the deadlifts and HSPUs. Some had never done deadlifts before! The handstand pushups were scaled back by doing either just the negative portion of the HSPU or scaling back further by doing pushups with the feet elevated, with or without a pike.


Ryan: 5:13 with 100kg and scaled-back HSPUs

Ryan II: 4:58 with 40kg and elevated pushups (see picture above)

Katie: 5:45 with 35kg and elevated pushups

Victor: 4:41 with 40kg and a mix of negative HSPUs and elevated pushups

Linc: 10:37 with 70kg and negative HSPUs.


CrossFit Benchmark WOD-Jackie
For Time:

  • 1,000m Row
  • 50 Thrusters (45 lb.)
  • 30 Pullups


Jason demonstrates a thruster worthy of notable credit.  The squat is beautiful-back on the heels, upright chest, great alignment through his body.  A strong position for powering up and transferring momentum and power to the bar, moving it into an overhead position without asking the arms to do the load of the work.  The overhead position is overhead.  The arms are straight, shoulders in line with his ears, not out in front of the face.  This alignment puts the weight into a balanced position with the spine and allows the long bones and larger muscles of the legs and shoulder girdle to take a large part of the weight, rather than fatiguing the arms to press it up and attempt to hold weight forward of a vertical line.

Fight Gone Bad

3 Rounds of:

Wall Ball – 10′ target, 20lb. ball men, 12lb. ball women
Sumo Deadlift High Pull –75lb. men, 65lb. women
Box jump – 20" box
Push Press -75lb. men, 65lb. women
Row (for calories)

In this workout you move between each of the 5 stations for one minute each. The clock does not reset or stop between exercises. At the end of each 5 minute round there is a one minute break before starting the next round. One point is given for each rep. One point per calorie on the rower.

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Two new faces at CFF today. Jack London joined us from Phoenix, and
Mark Despian from here in Flag tried their hand at Fight Gone Bad.


4 Rounds for time:

Run 400M
30 Slam Ball
30 Box Jumps
30 Sumo Deadlift High Pull





Thanks to Ryan for bringing Rick and his son Christian to workout
tonight! Christian is 13 years old and a regular at The Peaks working
on his Olympic lifting shills. He said football is his favorite sport
at school but would like to compete in an Olympic lifting tournament in
the future. Welcome Rick & Christian, hope to see you back at CFF soon!


Lisa and Mike snowshoeing Mt. Hood Cross Fit Style!
We miss you guys…come back soon!

Christmas Eve

3 Rounds for time:

50 Squats

21 Pullups

21 Ring Dips

10 Hang Squat Cleans

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Tabata This

Tabata Intervals are 20 seconds of work followed by 10 seconds rest
repeated 8 times for the following exercises:

Rower(for calories), Squats, Pull-ups, Sit-ups, and Push-ups
with a one minute rotation break between exercises.
Each exercise is scored by the lowest # or reps (calories on rower)
in each of the 8 intervals.


Chad: Row-4cal. , Squats-11, Pullups-5, Situps-7 pushups-10   Total Tabata score: 37

Kyle:  Row-4cal. , Squats-11, pullups-5, Situps-8, pushups-6   Total Tabata score:34

Tara : Row-4cal. , Squats-18, Pullups(jumping)-10 Situps-9 Pushups-8  Total: 49

Thanks for a great workout Hiser boys!

Old School/New School

Weightlifting competitions pre-1972 consisted of three lifts: Clean & Press, Snatch, and the Clean & Jerk. The Press is a great strength building and testing lift, but three-lift meets were taking too long. These days just the snatch and the jerk are used in competition. Most meets – then and now – took the best successful attempt of each lift and added that weight to the competition total. A new twist used with schoolage kids today is to take the best two attempts in each lift and use that for the total. This encourages beginners to take reasonable attempts, lifts that the coach is pretty sure the lifter can make. This builds confidence and encourages consistency in technique.

With that, this workout is the old pre-1972 lifts done in schoolage format.  The Bulgarians would consider this type of workout to be a "control" day, where once a month or more training takes on a competition-like atmosphere.

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3 Rounds For Time:
1,000m Row                                500m Row                          250m Row
21 Reps-24" Box Jumps         15 Reps-Box Jumps        9 Reps-Box Jumps
             20lb. Slam Ball                      Slam Ball                       Slam Ball
             Thrusters                              Thrusters                      Thrusters

Row and Clean Intervals



Power Houses, every one!


Clean and Jerk


Clean and Jerk

Increase weight with each set of 3, as long as form is maintained.

Try not to eat the bar…..not so tasty.