Holy Canoli Batman! Am I the first poster!?! Where's my T-Shirt. Coach and Lauren: Thanks again for coming up for Crossfit Portland. An honor to meet you both.

Ah. Ruston Way. I used to live about 5 minutes from there in the Proctor Area/North End of Tacoma. Great place to live and awesome place to CF.

I should be movin' back up to Washington 'round about first of November (just in time for some cold, rainy bliss).

Been at a softball tournament all weekend where my team won the cup!!!

Playing catch up today.

Armstrong pullup Day 1 I hope later today.

Mother in town for the week so this might have to be a week off to minimize Mother and wife time. *gulp!*

Resuming GS training for the October meet:

6/1/5/2/4/3 52# kb snatches per arm, one minute break between rounds.

52# kb military press: 5R,3L/3R,3L/1R,1L - right side strong, couldn't keep the bell from sliding around my left forearm.

36# kb windmills: 5,5/3,3/1,1

Knee still too stiff and sore for OH squats; may attempt running or sandbag mile later if time permits.

butt...so...sore...

Did Sunday's today (had a 5 on, two off for the weekend) with the following modifications:

Morning ship PT
four rounds
100 yard walking lunges
15 pushups (for three rounds)
bootcamp abs (last round)

then I did handstands. I was able to get five good handstands in against a fence for assist. Unable to get a good handstand pushup in, did negatives for each handstand. Legs were wasted from the lunges - did 100 yards instead of 100feet.

Douglas
Jacksonville, FL

LOL @ ediddy!

Same here, bro...

TMI ediddy.

TMI

Monique and I have taken 2 weeks off of WOD and tried to stick to outdoor rec activities (sea kayaking, etc).

Lots of fun...BUT...

We did Kelly this morning! Or she did us?

Either way, it was one hell of an encounter.

Dan = time = 19:01, MedBall = 6kg
Monique = time = 19:43, MedBall = 4kg

fran @ 89# 6:22
a little tired after 3 leg intensive WOD's yesterday. I went a little light and just knocked this out since I was running late

I'm taking one week off. But I'll be back!

"mandatory fun run" 5k at 0-dark-thirty:
35:33 - nothing like cramming 800+ runners on a 4' wide trail to see times slow down...

Ediddy, I fill your pain... Literally!

I don't want to be mean... but boy does that kid have some ears.

That's my son Casey. His ears are big because he has a genetic disability called Fragile X. It's the number one known genetic cause of Autism. He is also deaf and has overcome more things in his five years than most people do in a lifetime.
So next time you don't want to be mean keep your comments to yourself. Or post of picture of yourself and let us all take pot shots at you.
Kurtis Bowler
Rainier CrossFit

Todays WOD "Russian Angie+"

100 pull-ups
100 push-ups
100 sit-ups
100 kb snatches (53#)
100 squats

32:34

then staff PT:
run 2 miles steady pace of 14:30 (legs were like jelly after the past two days and todays WODs)
100 push-ups
100 sit-ups

Well said Kurtis.

Diddy,
Quit yer whining! But then, I haven't done the WOD for a couple of days, so I could be in trouble.

They had a WOD in Tacoma and Eugene wasn't there? Must have been busy giving some poor schlub a case of rhabdo.

On to Trader Joe's. I'm addicted to their green tea. sigh.

Can anybody recommend a good website for yoga routines? I need something to help out the joints and flexibility, so maybe Hatha, but not sure. Stuck in a logging camp for a month, so looking for something easily self taught, altho I've been to some basic classes. Thanks!

Alright who's going to come up with a Katrina WOD that matches her ferociousness?
I say:
5 Rounds 95pds of:

5 deadlifts
5 hang cleans
5 front squat
5 pushpress
5 clean squat press

rest whatever needed between rounds:

The Katrina is for total time.
I did this with 75 pounds a while back.
Was doable for me..broken 4th anf fth round.needed 1 min-2 between rounds.... 21 min+

Armstrong PU program day 1
11, 8, 4, 5, 4

Not very happy with these numbers! Maybe I should do a warmup before jumping into it.

O.L.A.D., Bench
280 for 5
300 for 3
325 for 2
330 for 2 (PB)

Steveo

Kurtis
As a loving father, I'm sorry that anyone would make a comment like that about your child.

Just thinking out loud.

Preach on Brother Kurtis, preach on.

Did 5k (30:15) and bodyweight (225) Bench / Pullups. Looking forward to tomorrow.

Actually took a "real" rest day...just work, which is on the grounds crew..lots of walking today, that's about it. Been feeling beat up and sore lately, not to mention injured, so I was looking forward to today, I made the most of it! :D

OK, did Kelly today.

I hear you now Diddy.

Got my green tea. All is right with the world.

Again, kudos and love to Kurtis. I got 4 and no one messes with them, or they get me.

Kurtis, you are blessed with an awesome boy!!
Did the 'Rutman's Mile' sand bag thingy today for the first time- 80# bag-BW 180- 1st mile 15:21,end of 2 miles 32:31,end of 3 miles- 51:14.
Finished with 5k C2 row-21:17

Did sunday's WOD at brand X today then I amazed myself by doing a set of 3 kipped pullups. Then I did it again.

Then I did 2 sets of 4 (last set was almost 5!)

yay! Maybe I can give Eugene a token birthday pullup workout after all.

Did Kelly today in soft sand and with a 15lb ball. 36 mins.
Ya gotta love those moments when you see someone say something and then shrivel up to the size of a raisin and have to scamper off. I have a buddy who is a softball coach for his daughter's team, one father of one of the other girls of his team gave him a ration of hell for yelling at his own daughter all the time. Until another parent pointed out that my buddie's daughter was mostly deaf. Doh!

Kurtis, Casey is a beautiful strong lad. You are the man for what you said and I salute you.

Total time for work was 13:07:58

5 rounds for time:
100ft walking lunges
15 handstand pushups.

You go Laura! She's an animal at Brand X, I tell ya! And she's always encouraging and upbeat, even when there's no reason to be (Painstorm? Outdoor Chipper? Holy schnikies!)

Jeff's got the best pull-up bar ever. Go to Brand X and try it. That place rocks hard and Jeff and Mikki are awesome!

haha. Thanks Ronnie!

And yes indeed, Brand X rocks hard!!!

Kurtis,
Just wanted to say thank you again to you and your family for making our folks feel welcome up there. They had a great time and said it felt like home.
Thanks again. You guys are great.

Ron, just wait til you do the lunge WOD. that sh!t is bananas.

Out of wack due to competing on weekend,and resting sunday, Did yesterdays workout today

Crossfit warm up x3. 6 body rows and 15 bench dips(lots of leg help) for PU and D

30m walking lunge
Sub'd 15kg bar shoulder press for HSPU.

Shoulder felt good, but not up to handstands or even full pushups just yet!

Time 8:27 @HR 162

Also did CrossFit Swim workout D-2
Rounds in 20 min of
100kick,100m pull, 100m swim.

Forget to take journal to pool and it was the only one i could remember.
Managed two rounds+ 100kick, 100pull in 20min last week. Today i had that by 18:25
So i would say 2 rounds +100kick,100pull, 75m swim in 20min.

After yesterday, today does not feel like a "rest day" for my butt!

Held a "remedial" practice for my weakest little leaguers today. Taught a mildly autistic kid with ADHD how to hold a bat, take a batting stance and swing. He hit two balls in two dozen, but it's a win.

Rested.

made up yesterdays workout
cfwu X 3
WOD - 11:00
cfwu X 3
pretty dissapointed with the time, later did 4 mile run on the beach.

Thanks everyone. That got me pretty fired up. Jeff you and yours are always welcome.
Kurtis Bowler

Yes, Kurtis, we did have fun, but Jeff said you shouldn't tell people they're going to run with weights, until AFTER they've chosen their weight! :) Every time I think about the shirt Casey was wearing, I smile. And Laurie, I forgot to tell you how awesome you looked after just having a baby! CrossFitabulous!
Andrea