tag:blogger.com,1999:blog-15737295437673363962011-11-13T08:05:35.805-08:00Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.comBlogger2041100tag:blogger.com,1999:blog-1573729543767336396.post-16207202346118284642011-10-24T19:56:00.000-07:002011-10-24T19:59:23.669-07:00

A New Beginning....... Rip City Fitness is now Primordial Playground! Please visit our new website at http://primordialplayground.com and sign up for our newsletter and free ebook!

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Greetings~ Due to low enrollment we have decided to cancel Primordial P.E. for the time being. If you still have unused workouts on your punch card (as long as it is not expired), please contact us by October 1st and we will arrange a way to redeem your workouts. We are in the middle of making some exciting changes to Rip City Fitness and look forward to sharing those changes with you in

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-65406931387729243192011-09-01T08:21:00.000-07:002011-09-01T08:21:45.073-07:00

We have been a bit absent virtually this summer- trying to squeeze in as much as we can before the "R" word starts back up again ;) We are still rolling with our outdoor classes and plan to as long as the weather holds up! Here's a quick update: Primordial P.E. is still going strong in Woodlawn Park on Wednesdays at 6pm and Saturdays at 9am. Wednesday's workouts are primarily focused on

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-13879668169267874502011-07-06T23:06:00.000-07:002011-07-06T23:07:06.533-07:00

After a nice bike ride across town today, Laney and I stopped by the Circuit Bouldering Gym in NE Portland. This place is a like an indoor playground for the strength enthusiast. Circuit has a lot of things that we will one day include in our own gym. They don't have everything, but it's still a fun place to visit. Nothing like climbing to give you a serious upper body pump. We finished up with

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com2tag:blogger.com,1999:blog-1573729543767336396.post-23165976156330822632011-05-11T09:41:00.000-07:002011-05-11T11:54:07.039-07:00

We recently bought a new cook book called Primal Blueprint Quick & Easy Meals written by Mark Sisson and Jennifer Meier. Every single recipe we have made out of this book so far has been absolutely delicious. It's easy to get stuck in a rut with what you eat. We tend to make the things that are familiar to us and the easiest to make, anything that takes too much time or calls for unfamiliar

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com1tag:blogger.com,1999:blog-1573729543767336396.post-10533559066046489162011-04-10T11:02:00.000-07:002011-04-10T11:37:08.087-07:00

Life is a playground. Sometimes you fall down and get hurt but most of the time you should be feeling joy and having a lot of fun. Ring Rows, decline push-ups, medicine ball lunges and run. Repeat for 3 rounds. Now that's a recipe for starting the day out right! Also, check out this link to see an example of our DREAM GYM. It's an all season, all-ages indoor playground! Tempest Academy is

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-83141986715747885592011-04-03T13:52:00.000-07:002011-04-03T14:05:44.619-07:00

As part of our own exercise programming, Laney and I have been working out with long-time physical therapist and good friend Ben Musholt. It's been really fun getting stronger and trying all of the crazy workouts Ben has come up with. Ben has spent the last few years developing an exercise website called BPMRx specialized in providing top-notch illustrated printouts of exercises. Go to his

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-13151556703341278002011-03-24T18:16:00.000-07:002011-03-24T18:16:06.644-07:00

It's time to get stronger folks. Just wanted to give everyone a heads up that this Saturday is the last class of our FREE March series at Woodlawn Park. If you have yet to come check it out, this weekend is a great time to do so. We'll be at our usual place under the bridge rain or shine at 10am (Saturday). We are excited to announce that we are adding more classes for the month of April. Look

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-57308325213512467762011-01-18T11:01:00.000-08:002011-01-18T11:15:57.053-08:00

Who says you can't have vegetables for breakfast? Not us! One fantastic way to enjoy brussel sprouts is to ADD BACON. Duh. Bacon makes anything better! I personally like brussel sprouts by themselves, but here is a tasty little dish I whipped up for breakfast this morning. (Sorry, no measurements here- intuitive cooking!)~Grab about 5 slices of good quality bacon and cut it up into small chunks~

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-34016343003947564432011-01-17T15:02:00.000-08:002011-01-18T11:16:39.439-08:00

Greetings Rip City Fitness enthusiast! Please click below to see a new video highlighting our recent journey to the Yucatan Peninsula (Mexico). Not the highest quality footage but not bad considering what we had to work with. We were in Mexico over the holidays--three weeks in paradise. To be honest, it was hard to come back!~R

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-48582582154258644542011-01-09T20:31:00.001-08:002011-01-18T11:17:15.221-08:00

I threw this salad together yesterday and just happened to have all of the perfect ingredients in the fridge. I also didn't measure anything (intuitive cooking!) and it turned out perfectly, so hopefully I can estimate the amounts correctly so that it can be duplicated!For the salad:4 cups fresh spinach2 cups red cabbage1 carrot1/2 green pepper1/4 purple onion2 green onions3-4 mushrooms1 avocado*

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-14939352070737938952010-12-17T22:41:00.000-08:002011-01-18T11:21:26.186-08:00

I found this recipe on marksdailyapple.com, a wonderful resource for tips and information on why primal living is the best way to go. This recipe is PACKED with protein and does a very good job of replacing a common comfort food with a healthier, lower glycemic option. Traditional Jambalaya is loaded with rice, and therefore full of tons of unnecessary carbs that leave you with an insulin spike

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-37466323083127086722010-12-05T22:20:00.000-08:002011-01-18T11:20:50.748-08:00

@font-face { font-family: "Times"; }@font-face { font-family: "Cambria"; }@font-face { font-family: "Palatino"; }p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 10pt; font-size: 12pt; font-family: "Times New Roman"; }p { margin: 0in 0in 10pt; font-size: 10pt; font-family: "Times New Roman"; }div.Section1 { page: Section1; } This brownie recipe is a go-to whenever we have a

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@font-face { font-family: "Courier New"; }@font-face { font-family: "Wingdings"; }@font-face { font-family: "Cambria"; }@font-face { font-family: "Palatino"; }p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 10pt; font-size: 12pt; font-family: "Times New Roman"; }p.MsoListParagraph, li.MsoListParagraph, div.MsoListParagraph { margin: 0in 0in 10pt 0.5in; font-size: 12pt;

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What is the difference between being sore and being injured? How do you know when to push through pain and when to stop? What is pain compared to discomfort? The answers to these kinds of questions come in time, once you start to reconnect with your body through movement. Sometimes it is hard to tell when a certain movement is causing damage or doing good, for the novice boot camper as well as

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-31619184951915380822010-10-25T14:49:00.000-07:002011-01-18T11:19:48.596-08:00

Welcome fall! We love the change in seasons because with them we get to change our food. And we love the kind of food that warms your soul, like this Thai Chicken Coconut Soup from Elana Amsterdam at www.elanaspantry.com. I have changed just a few things about her original recipe to make it more to my liking. This soup is a go-to for the cold rainy days when you need something to warm you up from

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-13645473378763938502010-10-01T15:23:00.000-07:002010-10-01T15:31:00.079-07:00

(Kristi Lahusen cranking out some pull ups)It's October Already! We had a blast with our summer sessions of Primordial P.E. Now it's time to settle down a bit as we change seasons. Here is our Fall Schedule:MONDAY & THURSDAY7-8pmWilshire Park (meet under the pavilion)NE 33rd and Skidmore$75 per month*In November we may move inside, depending on the weather.Contact us at ripcityfitness@gmail.com

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-52748939253513279432010-07-10T19:56:00.001-07:002010-07-10T20:02:02.131-07:00

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-64792037823270314902010-06-15T13:51:00.000-07:002010-07-10T19:47:06.792-07:00

Come join us for a workout, Monday through Thursday evenings 8-9pm at Wilshire Park on NE 33rd and Skidmore!Price is $99 per month for unlimited workouts. We are also currently offering 5 session private training packages for a low cost of $200.Come find out how fun optimal fitness can be!

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-85709062217806179082010-05-19T20:34:00.000-07:002010-05-19T23:27:27.040-07:00

Living in the Pacific Northwest has many benefits. The towering mountains all around us, the abundance of rivers and lakes, the weekend get-aways at the coast, the amazing hikes, and the green! GREEN IS EVERYWHERE. Beautiful flowers and delicious berries greet us each spring and summer, and rich colors ease us into winter in the fall. Sometimes I think we take these things for granted, knowing

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-19267824460814683922010-05-13T14:19:00.000-07:002010-05-13T14:23:49.768-07:00

Ramman made this slide show in response to the disastrous BP oil spill in the Gulf of Mexico:

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-29846313618953683072010-04-19T19:46:00.000-07:002010-04-19T22:40:40.411-07:00

It's Spring. To me that means the beginning of 6 months of fresh and local produce BLISS. We live right next door to the Portland Farmer's Market at the Portland State campus, so every Saturday we grab our reuseable bags (that's so Northwest) and trot on over to the abundance of fresh cut flowers and ripe berries and greens. It is heaven on Earth. It's like a true salvation when we submerge from

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com2tag:blogger.com,1999:blog-1573729543767336396.post-45346366544314171452010-03-31T13:30:00.000-07:002010-03-31T14:49:36.032-07:00

SPRING IS HERE! We are excited to get this season of warm weather and sunshine going with workouts outside, here are the details:WHAT: Primordial P.E.WHEN: Monday-Thursday 6:15-7:15pmWHERE: Wilshire ParkPRICE: $99 per month*Come to as many classes as you want for just $99!WHAT: Everyday AcrobaticsWHEN: Friday 6:15-7:15pmWHERE: The Academy of Kung FuPRICE: $65 per month*Combine Primordial P.E. and

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-72731083714247112112010-03-17T14:07:00.000-07:002010-03-17T14:20:29.076-07:00

MISTAKE #3: CARDIOVASCULAR EXERCISE WILL MAKE YOU LOSE THE MOST FAT.We see it every day: women who spend 4 days a week, 40 minutes at a time, on the stair-stepper, treadmill or bicycle who don’t lose weight and sometimes even gain! We know men who run 6 miles a day who have no muscle tone and rolls of fat aroundtheir waists. They come to us and ask how in the world can they be gaining weight?!

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-35113495163650988902010-03-01T18:34:00.001-08:002010-03-01T18:40:45.358-08:00

There is one more part to this series of 'Special Report' posts, but we wanted to interrupt it to show you this clip from The Colbert Report:The Colbert ReportMon - Thurs 11:30pm / 10:30cJohn Durantwww.colbertnation.comColbert Report Full EpisodesPolitical HumorSkate Expectations

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MISTAKE #2: I DO JUST FINE ON 6-7 HOURS OF SLEEP A NIGHT. Yeah. For now. Have you heard the old adage, “I’ll sleep when I’m dead!”? Well, if you really think that sleeping is that much of a waste of time, you may meet your death much sooner than you might expect. Sleep is one of the MOST IMPORTANT things that we need. And we need a lot of it. Most people do not get eight hours of sleep a

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com2tag:blogger.com,1999:blog-1573729543767336396.post-86765302570001518052010-02-15T17:48:00.000-08:002010-02-15T18:02:56.231-08:00

The Three Biggest Mistakes When in Comes to Weight Loss, Health and FitnessMISTAKE #1: FAT IS BAD (particularly animal fat) We’ve come a long way. Gone are the days of spears and fires, they have long since been replaced with cellophane and microwaves. We have shifted into an age of convenience and speed when it comes to what we eat, but despite what the television commercials tell you and what

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com1tag:blogger.com,1999:blog-1573729543767336396.post-68228280294546695222009-12-23T10:18:00.000-08:002010-05-08T14:35:12.624-07:00

We found this recipe on Dr. Daniel Chong's blog Truth in Medicine, and it has already yielded some pretty amazing results. It is jammed with nutrient rich food and it actually tastes way better than you would think by just looking at the ingredients. If you feel like your immune system is low, if you are sluggish, if your digestion is bogged down with all the holiday partying- GIVE IT A TRY. It's

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Tired of the Same Old Repetitive Workouts?Searching for a Fun & Exciting Way to Push Yourself to the Next Level?If You're Not Afraid of a Challenge, Then Primordial P.E. is the Workout for You!Enter a New Realm of Fitness, beginning January 4th, 2010 Become a Part of the Primordial TribePrimordial P.E. is a unique, boot camp-style class unlike any workout program you've ever experienced.Discover

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com1tag:blogger.com,1999:blog-1573729543767336396.post-316569474371784342009-12-07T17:39:00.001-08:002009-12-07T19:20:36.794-08:00

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com3tag:blogger.com,1999:blog-1573729543767336396.post-505413195224738562009-09-13T20:21:00.000-07:002009-09-14T21:22:39.109-07:00

And, we're back! Thank you to all who took the time to fill out our survey, it has been very helpful! Based on feedback we have received as well as our own abilities to manage our blog, we have decided to change the format a bit. We will be posting once a week and cataloging everything in the "Important Posts" section to the left. Our weekly posts will include various information from exercises

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com1tag:blogger.com,1999:blog-1573729543767336396.post-51366556438089153132009-09-09T09:39:00.001-07:002009-09-09T09:41:29.088-07:00

Thanks for your patience while we generate ideas for improving our blog!We will be posting regularly with in a week, in the meantime- Check out this cool video from Parkour Generations!

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We will not be posting anything this week while we figure out ways to make our blog better. Thanks for your patience! Leave comments if you have any input.

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-18596450593050565142009-08-29T00:05:00.000-07:002009-09-08T20:23:10.702-07:00

Here is a video from MovNat (Methode Naturelle), a site we stumbled across online. This video and the philosophy of MovNat is everything that we believe in at Rip City Fitness. We are constantly brainstorming ideas and coming up with new programs that will help us and our clients achieve this sort of natural, primal fitness. Enjoy~"I believe in the imagination. What I cannot see is infinitely

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-73324857243177214492009-08-28T00:05:00.000-07:002009-08-28T00:05:00.822-07:00

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:Dive Bomber Push-UpsL-Pull-UpsPost results to comments.

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-27506363155550871542009-08-27T00:05:00.000-07:002009-08-27T00:05:00.701-07:00

Max reps in 10:00 of:Handstand PushupsPistolsfollowed byMax reps in 10:00 of:Pull-upLeg LiftPerform each exercise in the couplets to failure before switching to the next exercise.Post results to comments."He who joyfully marches to music in rank and file has already earned my contempt. He has been given a large brain by mistake, since for him the spinal cord would suffice."~Albert Einstein

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-20542098290509808282009-08-26T00:05:00.000-07:002009-08-26T00:05:00.579-07:00

100 Box JumpsPost results to comments.

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-9748488961239113982009-08-25T00:05:00.000-07:002009-08-27T14:40:12.633-07:00

Here is Part 2 of "Paleo In a Nutshell"..."Always do what you are afraid to do."~Ralph Waldo Emerson

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-40821453694478857752009-08-24T00:05:00.000-07:002009-08-25T09:50:06.805-07:00

4 rounds for time, 2:00 rest between rounds:10 Clap Push-Ups10 Russian Twists10 Lateral Bounds (5 each leg)10 Pull-UpsPost results to comments.Who knew Fergie could do this! Not to mention while singing!

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-61491834844151423582009-08-23T00:05:00.000-07:002009-08-23T00:05:00.438-07:00

Max rounds in 20 minutes:15 One-arm KB Overhead Squat : 15-25#15 Pull-upsKettlebell should be snatched from the ground. Alternate sides for each round.Post results to comments."Every gun that is made, every warship launched, every rocket fired, signifies in the final sense a theft from those who hunger and are not fed, those who are cold and are not clothed."~Dwight D. Eisenhower

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Max rounds in 15 minutes:20 KB Lunges (10 each leg)10 KB Push-ups + Renegade Row x 10 alternating sides5 Pull-upsPost results to comments.

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-84204927861099112512009-08-21T00:05:00.000-07:002009-08-27T14:39:57.222-07:00

We stumbled upon this guy who calls himself "Methusela" and has two blogs. One is called Pay Now, Live later and the other is Train Now, Live Later. He puts together some awesome videos that perfectly portray what we have been preaching to you the last few months. It's not just about a Paleolithic diet, it's also about moving the way the we are meant to move. Here is Part 1 of a two part series

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3 rounds for time:Pistol x 7 each legRun 200mPost time to comments.

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-7188420168789354292009-08-19T12:05:00.000-07:002009-08-19T12:05:00.345-07:00

50-40-30-20-10 rep rounds:Double Under (jump rope makes 2 passes for each jump)Sit-UpPost time to comments."An ounce of practice is worth more than tons of preaching."~Ghandi

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-15335751781681313422009-08-18T08:03:00.000-07:002009-08-18T08:50:42.266-07:00

In my years of teaching and personal training, I have noticed a pattern in the way most people view exercise. Often times, when I am interviewing prospective new clients, some of their top priorities will be to lose weight and look good. Secondary goals are often health, longevity and performance. The question is if we all want to look and feel good, why do so many people I talk to have a major

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-78454001906699935422009-08-18T00:05:00.000-07:002009-08-18T00:05:00.166-07:00

Interval Sprints:2 x 400m sprints5 x 200m sprints10 x 50m sprintPost results to comments.

Administratorhttp://www.blogger.com/profile/05000450922367993185noreply@blogger.com0tag:blogger.com,1999:blog-1573729543767336396.post-5498344099105941602009-08-17T00:05:00.000-07:002009-08-17T00:05:00.395-07:00

"Great efforts spring naturally from a great attitude."~Pat Riley

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10 rounds of the following for time:10 Hollow rocks10 Back Extensions10 SquatsPost time to comments.

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5 rounds for time:QM 10m up and back15 Knees to ElbowsQM 10m up and back15 Tuck JumpsPost time to comments. "Anyone who lives within their means suffers from a lack of imagination." ~Oscar Wills Wilde

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Perform each set of the following at 100% intensity, moving from one group to the next with as little rest as possible. At the end of the circuit, rest 2:00 and repeat 2 more times for a total of 3 circuits:Circuit 1-1:00 Front Plank20 Dive Bombers1:00 HandstandCircuit 2-:30 L-Sit20 Lunge + Twist- 10 each side:45 Side Plank - Each SideCircuit 3-20 Russian Twist- 10 each side20 Pullups20 Back

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For those of you who are curious about what kind of training Laney and Ramman are doing these days, here's a glimpse of some of the movements we are dedicating a lot of our time to, something you probably have never heard of: Floreio Art.Floreio requires and develops flexibility, breathing rhythm, strength, balance, fluid movement, agility, focus, stamina, and mental and emotional openness (just

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Parkour Intervals:Find an environment with varied and random obstacles, optimally between 25 and 50m in length. Perform 10 intervals of 1 minute, moving as quickly and powerfully as possible, interspersed with 30 second rests, for a total of 15 minutes.Post results to comments.

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7 rounds for time:Run 20015 Squat10 Dive-Bomber Push-Ups10 L-Pull-UpsPost results to comments."Your waistline is your lifeline."~Jack LaLanne

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For Time:Run 1 lap10 burpees10 pull-upsRun 2 laps15 burpees15 pull-upsRun 1 lap10 burpees10 pull-upsPost results to comments.

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NINJA BOOT CAMP! New session starts Tuesday, August 11th 6:15-7:15am at the Duniway TrackCome join us for a new kind of workout! This is a 4-week long, all-level course, designed for fitness enthusiasts interested in discovering how to train like a Ninja. Only $99 for 8 sessions and a T-shirt!What to expect in this course: Build whole body strength, endurance, flexibility, agility and balance

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Perform:5 x 15 seconds L-sit on the minutefollowed by5 x 10 Hollow rocks w/:45 rest between setsthen perform100 burpees for time.Post results to comments.Laney: Flying

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This workout should be done with a partner. While one person does one exercise, the second person is doing the other, alternate until time is up. If you don't have a partner, hold the static positions for the time it took to finish the moving exercises.5:00 For roundsQM 60 Meters vs. Front Plank2:00 Rest5:00 for roundsBurpee + Broad Jump 30 Meters vs. Static Squat Position2:00 Rest100 Team

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Complete 2 rounds for time:10 Jump Lunges (lunge, jump up, switch legs, repeat)10 close-hand push-ups10 L-Pull-Ups15 Jump Squats15 Push-Ups15 Pull-ups20 SquatsPost results to comments.Ramman: Levitating

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"All war is deception." -Sun Tzu

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Sprint intervals:2 x 400m sprints5 x 200m sprints10 x 50m sprintsPost results to comments.

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3 rounds of 5 reps each:DB Clean and PressPull-UpTurkish Get-UpAdjust load as needed to make the last rep of each set challenging to finish with good form, rest 1:00 between sets, 1:00 between exercises.Post results to comments."To the illuminated mind, the whole world burns and sparkles with light."~Ralph Waldo Emerson

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Max rounds in 15 minutes:Burpee + Broad Jump - 30mLunge with Twist - 30mSprint- 30mPost results to comments.SIGN UP FOR THE 3RD SESSION OF NINJA BOOTCAMP!!!STARTING AUGUST 12TH!

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With all of these posts about food, what to eat more of, and what to eat less of, I figured I would give you a hand with what exactly to cook with a few recipes that we LOVE. Most of the recipes I make come from Elana's Pantry. She has Celiac disease and Multiple Sclerosis (both auto-immune disorders) so she follows a very strict, basically Paleo diet. She has a husband and two sons who eat

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Max rounds in 15 minutes:100m Sprint10 Ring Dips (Sub bench or bar dips 2/1)15 SquatsPost results to comments.

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Complete for time:Run 200m20 Double-undersRun 400m40 Double-undersRun 600m60 Double-undersPost results to comments."Would you get your dog up in the morning to coffee and a cigarette?" ~Jack LaLanne

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Complete in the order shown for time:100 pull-ups100 push-ups100 sit-ups100 squatsPost results to comments.

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"Be careful about reading health books. You may die of a misprint." ~Mark Twain

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4 rounds for time, 1:00 rest between rounds.Burpee + Broad Jump 15m up and backSame number of push-ups as burpeesSame number of Leg Lifts as burpeesPost results to comments.

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10 rounds for time:10 Burpees20 Jump-rope Double Unders (rope makes two passes per jump)Post results to comments.Check out this video from CrossFit Portland and Rafe Kelley's Parkour workshop! Ramman has a lot of clips in here! We had so much fun learning the basics of Parkour.. and we were VERY sore the next day!Parkour workshop 2009 from CrossFit Portland on Vimeo."Performance is directly

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10 rounds for time:10 Burpees20 Jump-rope Double Unders (rope makes two passes per jump)Post results to comments.Chelsea Putnam: Just won GOLD on the Ultimate Frisbee Team USA at the World Games in Tawain! Congratulations Chels!

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GRAIN FED VS. GRASS FED/FINISHED MEATAlright, now that you are eating more meat, let's talk about quality. When it comes to beef it is much, much better to opt for meat that comes from grass fed, or even better, grass-finished than corn-fed cows. Good old American style corn-fed beef provides you with protein, yes, but also gives you loads of fat, the kind you don't want. By feeding the cows corn

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With a constantly running clock, perform 1 pull-up the first minute, 2 the second minute, 3 the third, and so on until you cannot perform the required number of pull-ups for the minute that you are on. If you come up short of 10 minutes, start back at one pull-up the minute following your failed set (so if you made it to only 4 pull-ups in the 5th minute, you'll do 1 on the sixth minute, 2 on the

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Tabata Squats:For each of 8 rounds, perform squats at max-effort for 20 seconds, followed by 10 seconds of rest, for a total of 4 minutes. Your score will be the lowest total squats of any one round.Post results to comments."It isn't what you do, but how you do it." ~John Wooden

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3 rounds for time:15 L-Pull-Ups15 Handstand Push-Ups15 Box JumpsPost results to comments.Ramman doing some pull-overs with Scott at CrossFit Portland

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Happy Rest Day! Check out this video that Ramman put together highlighting our first session of Ninja Boot Camp and the participants: Matt Melius, Lewis Childs, Nathan Sullivan, and Eli Green. If you like what you see, come join us!"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius

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4 rounds for time:15 KB Thrusters15 Pull-Ups15 KB SwingsPost results to comments.

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Tabata intervals: Perform each exercise for :20 seconds followed by :10 seconds rest. Repeat x 8 for each exercise for a total of 4:00 each. Move directly to the next exercise with minimal rest.SquatsPush-upsSit-upsPull-upsKeep track of total reps for each :20 second interval. Add together the lowest sets for each exercise for your total score."Live as if you were to die tomorrow. Learn as if you

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Run 5k for time, the more hills the better.Schwa workin' the pistols

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"What you eat today, you'll wear tomorrow." ~Jack LaLanneOkay, so now you've hopefully eliminated gluten from your diet even if you are not sure EXACTLY WHY it's bad for you. Last Sunday we gave you one pretty good reason to give the crap up. Today we will give you yet another.Most of you have heard of insulin, if not before you got into training with us or some other CrossFit type of training,

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4 rounds for time:25 KB walking lungesRun 400mPost time to comments.Ramman teaching the forward roll at Ninja Boot Camp

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Perform the following for time:Lunge + Twist 50m, count total repsPerform as many push-ups as LungesBurpee + Broad Jump 50m, count total repsPerform as many Pull-Ups as burpeesSprint 50m25 BurpeesSprint 50m25 Dive-Bomber Push-UpsSprint 50m25 Pull-UpsSprint 50mPost time to comments."There is no such thing as 'firming and toning'. There is only stronger and weaker."~Mark Rippetoe

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Complete for time:100 Squats75 Push-ups50 Pull-upsPost time to comments.

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A couple of weeks ago we attended the CrossFit Nutrition Certification as presented by Robb Wolf at our friends' (Scott, Rochelle, and Xi Xia) place, CrossFit Portland. As most of you know, we are both big advocates of eating a lot of protein, a good amount of fat, and very few carbs. In fact, most of the carbs that we eat come from lots of fruits and vegetables. We don't eat a lot of grains and

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4 rounds for time:7 Bar muscle-ups (Sub 4 pullups and dips for each muscle up if you are unable to do them)Run 200m14 Pistols, alternating legs (7 each leg)Post results to comments."One fails forward toward success." ~Charles F. Kettering

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Perform as many rounds as possible in 20 minutes:5 L- Pullups10 Divebomber Pushups15 Jump SquatsPost rounds to comments.

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5 Rounds for time:Run 200m10 Divebombers10 Pistols (5 each leg)Post results to comments."Progress comes from the intelligent use of experience." ~Elbert Hubbard

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The next session of NINJA BOOT CAMP starts next Tuesday, July 14th!!!Email us to sign up TODAY!

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10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:Pull-UpsBurpeesHandstand Push-UpsPost time to comments.

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Sprint intervals:4x400m 2:00 rest between sprints5x200m 1:00 rest between intervals6x100m :30 rest between intervalspost results to comments

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4 rounds for time:Run 400m25 Box Jumps25 Pullups25 PushupsPost time to comments.

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GO TO A BBQ!Laney and Ramman with Robb Wolf after the CrossFit Nutrition Certification. More to come about nutrition!

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10 rounds for time:10 Push-Ups20 Jump Rope Double-unders (Rope makes two passes for each jump)10 Sit-Ups20 Lunge-With-Twist (Alternating legs, 10 each side)10 Arch-UpsPost time to comments.

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5 rounds for time:4 TGU's each side10 KB Snatches each sideRun 200mPost time to comments.

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3 rounds of the following, 1:30 rest between circuits:Handstand Push-Up x 5 immediately followed by Clap Push-Ups x 5Pistol or weighted Pistol x 5 (each leg) immediately followed by Jump Squats x 10L-Pull-Up or Weighted Pull-Up x 5 immediately followed by Clap Pull-Ups x 5 (kipping pull-up + clap)After finishing 3 total rounds , finish with Front Plank and Side Plank x 2:00 each.

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Check this video out! I read about this guy in "The Omnivore's Dilemma" by Michael Pollan. He is an extraordinary farmer in the Northeast (can't remember where at the moment) and he represents all that farming and creating food should be. Incredible! Support this kind of farmer! We're looking forward to seeing the movie from which this clip came.-Laney

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5 rounds for time:20 pull-ups30 push-ups40 sit-ups50 squatsPost time to comments

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For time:10 BurpeesRun 800m15 BurpeesRun 400m20 BurpeesRun 200m25 BurpeesRun 100mPost time to comments.Schwa gettin' it done!...and Sirus found another, more fun use for the pullup bands..

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4 rounds of:20 Kettlebell Swings15 Kettlebell Thrusters10 Box jumpsPost time to comments

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Check out this video about the Paleolithic Diet as presented by Dr. Loren Cordain, author of "The Paleo Diet". We are big advocates of eating this way in order to prevent inflammation and disease as well as improve recovery and energy levels. So many people are unaware that what they are eating might be detrimental to their health and well-being, and still others know exactly what the food they

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5 Rounds for time:10 Burpees10 Pull-ups10 Kettlebell Swings10 Box JumpsPost time to comments."Two things are infinite: the universe and human stupidity; and I'm not sure about the universe." -Albert Einstein

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