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How to use the RCF WODs:
In the beginning we created our blog with workouts posted everyday. We wanted you to never be at a loss for what to do if you came to the blog looking for a workout. Now we have decided to program in some rest days. Three days on, one day off is a good schedule to follow for attaining higher general fitness levels. We realize that not everyone is on this exact schedule; we aren't even on the same schedule with our own training as the RCF blog. Our vision in creating this blog and these workouts is for you all to have a little more guidance in your training while you are away from us. So if you come to the blog and it is a rest day but you don't want a rest day, do a wod from the day before or a few days before. However, be sure to give yourself adequate rest. Rest and recovery is just as important as the training itself. Use your rest days as opportunities to refuel yourself with high quality nutrients, take a nap, stretch, and ice if anything needs it. Oh yeah, and spend some time doing something that has nothing to do with training!
So from now on you will see rest days programmed in every three workouts. We will be using the rest day posts to give you some useful information, tips, inspiration, etc. Hope you enjoy the layout! If you have any feedback (EVER!) we encourage you to post to comments on the blog.
Enjoy your rest day!
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If you are interested in finding out more about our fitness training programs and how you can develop the body of your dreams, email or call TODAY to set up a free consultation.
ripcityfitness@gmail.com
503.880.6586
ripcityfitness@gmail.com
503.880.6586
Classes We Offer
PRIMORDIAL P.E.
CANCELLED UNTIL FURTHER NOTICE
Breathe the fresh air as you RUN, CRAWL, PULL, and JUMP your way to whole-body fitness. This fun circuit training class is excellent for all levels with a general emphasis on movements that you can use in real life.
MOVEMENT MASTERY CLASS
CANCELLED UNTIL FURTHER NOTICE
CANCELLED UNTIL FURTHER NOTICE
Breathe the fresh air as you RUN, CRAWL, PULL, and JUMP your way to whole-body fitness. This fun circuit training class is excellent for all levels with a general emphasis on movements that you can use in real life.
MOVEMENT MASTERY CLASS
CANCELLED UNTIL FURTHER NOTICE
Please email us at ripcityfitness@gmail.com for more information about our custom personal and small group training packages.
PHILOSOPHY
As personal trainers, we endeavor to educate our clients to see the movement of their bodies as a meditation. We endeavor to show how through exercise we can work to dissolve the limitations and negative stresses of the mind. At Rip City, people of all ages and fitness levels develop a more thorough understanding of themselves and how their unique bodies work. Through this heightened awareness they are able to cast light on the many shades of doubt that have kept them from the body of their dreams.
Our method focuses on the use of body weight as a primary means of resistance. Therefore, the amount of external weights and exercise machines are limited in our programming. Our aim is to increase the strength-to-body weight ratio of our clients. If strength is developed along with coordination and balance and unnecessary body weight is lost, we will begin to feel lighter and freer in our movements like we were as children. It also, makes our minds sharper and more productive in the midst of our busy and often chaotic lives.
We offer one-on-one and small group training sessions dedicated to enhancing the fitness and well being of clients who desire to lead an extraordinary life of free movement. We encourage our clients to approach exercise as a fun and exciting way of seeing the lines between body and mind blur, the impossible becoming the possible, and recognizing their individual expression as being a miracle of dynamic form. Every session at Rip City Fitness is a challenging experience. We believe that hard work and challenge force our clients to focus their minds on the task at hand and ultimately get the results they desire.
The programs at Rip City Fitness incorporate a variety of physical training modalities to develop:
Aerobic Endurance
Strength
Stamina
Flexibility
Speed
Power
Agility
Coordination
Accuracy
Balance
Our method focuses on the use of body weight as a primary means of resistance. Therefore, the amount of external weights and exercise machines are limited in our programming. Our aim is to increase the strength-to-body weight ratio of our clients. If strength is developed along with coordination and balance and unnecessary body weight is lost, we will begin to feel lighter and freer in our movements like we were as children. It also, makes our minds sharper and more productive in the midst of our busy and often chaotic lives.
We offer one-on-one and small group training sessions dedicated to enhancing the fitness and well being of clients who desire to lead an extraordinary life of free movement. We encourage our clients to approach exercise as a fun and exciting way of seeing the lines between body and mind blur, the impossible becoming the possible, and recognizing their individual expression as being a miracle of dynamic form. Every session at Rip City Fitness is a challenging experience. We believe that hard work and challenge force our clients to focus their minds on the task at hand and ultimately get the results they desire.
The programs at Rip City Fitness incorporate a variety of physical training modalities to develop:
Aerobic Endurance
Strength
Stamina
Flexibility
Speed
Power
Agility
Coordination
Accuracy
Balance
COACH
RAMMAN TURNER
check out my blog
Born with a fascination for human movement, Ramman (pronounced: "Rah-mon") has spent his entire life studying dynamic movement systems. As a child, Ramman became inspired by Chinese martial arts and Eastern philosophy through the influence of both of his parents. Beginning early in his life he studied and practiced various forms of Kung Fu, Tai Chi Chuan, and Ninjutsu all in a determined search for total mind-body mastery.
Ramman's life journey has led him to the disciplines of breakdancing, rock-climbing, and gymnastics. He has studied the philosophies and concepts of Pilates, GYROTONIC® and yoga.
He moved to Portland in 2001 in order to study Capoeira with renowned Master Almiro Aquilino Dos Santos. Ramman is always interested in teaching people who want to challenge themselves and explore their hidden potential for extraordinary movement.
Ramman is a Level 1 CrossFit Instructor, a U.S.G.A. Certified Gymnastics Coach, a Level 1 GYROTONIC®/GYROKINESIS® Instructor and a 1st degree black belt in Bujinkan Ninpo Taijutsu.
In addition to his private practice, Ramman teaches his various disciplines at the Multnomah Athletic Club, BodyVox dance studio, and Polaris contemporary dance studios.
check out my blog
Born with a fascination for human movement, Ramman (pronounced: "Rah-mon") has spent his entire life studying dynamic movement systems. As a child, Ramman became inspired by Chinese martial arts and Eastern philosophy through the influence of both of his parents. Beginning early in his life he studied and practiced various forms of Kung Fu, Tai Chi Chuan, and Ninjutsu all in a determined search for total mind-body mastery.
Ramman's life journey has led him to the disciplines of breakdancing, rock-climbing, and gymnastics. He has studied the philosophies and concepts of Pilates, GYROTONIC® and yoga.
He moved to Portland in 2001 in order to study Capoeira with renowned Master Almiro Aquilino Dos Santos. Ramman is always interested in teaching people who want to challenge themselves and explore their hidden potential for extraordinary movement.
Ramman is a Level 1 CrossFit Instructor, a U.S.G.A. Certified Gymnastics Coach, a Level 1 GYROTONIC®/GYROKINESIS® Instructor and a 1st degree black belt in Bujinkan Ninpo Taijutsu.
In addition to his private practice, Ramman teaches his various disciplines at the Multnomah Athletic Club, BodyVox dance studio, and Polaris contemporary dance studios.
COACH
LANEY COYNE
check out my blog
Laney graduated in 2004 from Pacific Lutheran University with a Bachelor’s of Science in Health and Fitness Management and minors in Exercise Science and Coaching. While at PLU she competed in varsity basketball and club ultimate Frisbee.
Laney is certified through the National Strength and Conditioning Association as a Strength and Conditioning Specialist (NSCA-CSCS) and she is a certified kettlebells specialist through CrossFit. She enjoys training people to reach inside and find their inner athlete. She is inspired by clients who work hard and rise up to challenges. She enjoys educating people about the importance of proper nutrition and rest as an integral part of a good training program.
To Laney, the best part about being a personal trainer is helping people realize their own potential. Being an athlete herself, she likes to push her clients to train like athletes whether they compete or not.
Laney specializes in kettlebell training, sport specific training, and high-intensity functional training. In her free time she enjoys taking on new athletic endeavors such as gymnastics, CrossFit, rock climbing, and Parkour. She also enjoys playing basketball and ultimate Frisbee.
check out my blog
Laney graduated in 2004 from Pacific Lutheran University with a Bachelor’s of Science in Health and Fitness Management and minors in Exercise Science and Coaching. While at PLU she competed in varsity basketball and club ultimate Frisbee.
Laney is certified through the National Strength and Conditioning Association as a Strength and Conditioning Specialist (NSCA-CSCS) and she is a certified kettlebells specialist through CrossFit. She enjoys training people to reach inside and find their inner athlete. She is inspired by clients who work hard and rise up to challenges. She enjoys educating people about the importance of proper nutrition and rest as an integral part of a good training program.
To Laney, the best part about being a personal trainer is helping people realize their own potential. Being an athlete herself, she likes to push her clients to train like athletes whether they compete or not.
Laney specializes in kettlebell training, sport specific training, and high-intensity functional training. In her free time she enjoys taking on new athletic endeavors such as gymnastics, CrossFit, rock climbing, and Parkour. She also enjoys playing basketball and ultimate Frisbee.
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