1.3.14 WOD

Also, I will program 5 days a week. This will be 3 days on, 1 day off, 2 days on, 1 day off, repeat. So besides the workout I posted for 1.2.14 (I had to get this thing started ASAP) the workout days will be Monday, Tuesday, Wednesday, Friday, and Saturday. Rest days will be Thursday (starting next week) and Sunday. Alright, tomorrow’s workout:

 

1.3.14 WOD

5/3/1 High Bar Back Squat (full depth, “ass to grass”) If you have healthy knees and still can’t go down this low, use significantly less weight and spend some time listening to this dude. http://www.youtube.com/watch?v=q3UGl2rHz18

70% x 3, 80% x 3, 90% x 3+

5/3/1 Weighted Dip

70% x 3, 80% x 3, 90% x 3+

Then,

8 minute AMRAP of:

10 x Power Snatch 145# men / 95# women

10 x Row (calories)

It should go without saying, but do not attempt a movement that you are not technically sound in or at least moderately experienced in. Also, the weights prescribed are only suggestions. Use a weight that you can move well, over the course of the time domain.

 


The 2014 CrossFit Open Season is upon us… and 1.2.14 WOD

Ok, the 2014 CrossFit Open officially starts 8 weeks from today on Thursday, February 27th. Last night, I was up until the late hours developing a program that specifically targets this competition. To learn more about the CrossFit Open go to http://games.crossfit.com/about-the-games/the-open. In the last 3 years of competition, only around 14 exercises were included, so it is safe to say, that we are likely to see these movements again. The time domain for workouts has been anywhere from 4 minutes (Workout 12.5 if you didn’t make the cutoff) to 20 minutes (Workout 11.5) so I will be using these time domains specifically, nothing shorter, and nothing longer.  I will also consider the idea that they might program a 1 rep max lift for some basic barbell movement, such as a back squat, dead lift, or clean & jerk, so with that in  mind, I am continuing to program a 5/3/1 template for the dead lift, bench press, strict shoulder press, weight pull-up on rings, back squat, and weighted dip. Total absolute strength will always be important in CrossFit so keep that in your training. Also everyone should be working on muscle-ups as well since they are likely to show their face again this season. As this, and the Clean & Jerk are two technical movements that are typically asked to be performed at high intensity, I am also programming additional work for these as well. Tuesday will be Clean & Jerk work and Saturday will be Muscle-Up Day! Ok, so here we go again. Sorry for the late post for today’s WOD. I’ll post tomorrow’s as well:

 

1.2.14 WOD

5/3/1 Week 2 (Use 90% of your 1 rep max for calculations. Example: 150 strict shoulder press 1RM, use 120 for calculations. Then multiply 120 times 70% (84lbs), 80% (96lbs) , and 90% (108lbs).

Last set for each exercise (3+) means perform as many reps as possible or at least that number.

Strict Shoulder Press

70% x 3, 80% x 3, 90% x 3+

Weighted Ring Pull-Up

70% x 3, 80% x 3, 90% x 3+

Then:

15 minute AMRAP (As many reps as possible) of:

15 x Thrusters – 115 lbs for men/ 80 lbs for women

15 x Chest to Bar Pull-Ups

 


My PlantFusion Review Video.


9.27.13 WOD

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

 

This is Jason’s idea as a going away gift of sorts, since I will be joining the 12pm class for the workout! Kyle, Erika, Ami, Phillip, whoever else can make it. I hope to see you there!


Updates for the Portland Location…

Hey everyone, thank you all so much for following PlantFit and what we have been doing. I will still be leading the company, but as I am moving to Berkeley, CA in just a few short days, I wanted to announce that… for the Portland Location, Jason Morris is now your Head Trainer! Jason has been working along side of me since July 2012. He is a nationally certified Personal Trainer and has been training within CrossFit principles for the last few years. I trust him to elevate Portland’s fitness and continue to inspire others to pursue a plant-based diet while constantly striving towards being stronger than yesterday. It has been a pleasure working along side of him and we will both continue promoting the most compassionate and holistic stance on fitness and nutrition.

 

Now as PlantFit Training Studio in Portland is the only location of PlantFit at this moment, I will be keeping the brand going virtually and all updates will be posted here. Thanks again everyone, and keep pushing forward!


9.20.13 WOD

Skill/Strength

15 minutes to work up to a 1 rep max Barbell Snatch

5 minutes to work up to a 1 rep max Dumbbell or Kettle Bell Snatch

 

Workout of the Day

15 minute AMRAP of:

10 reps Dumbbell or Kettle Bell Snatch (Using 60% or 1RM from above), Left Arm

10 reps Dumbbell or Kettle Bell Overhead Walking Lunge, Left Arm

10 reps Pistol Squats, Left Leg

30 Sit-Ups

10 reps Dumbbell or Kettle Bell Snatch (Using 60% or 1RM from above), Right Arm

10 reps Dumbbell or Kettle Bell Overhead Walking Lunge, Right Arm

10 reps Pistol Squats, Right Leg

30 Sit-Ups

 

Snatch-Technique-Sequence


Free Community Workout! Saturday 9am!

Don’t forget Portland VegFest is this weekend starting at 10am Saturday! At 9am though, PlantFit is hosting a free workout and all are welcome to attend. It is also a Birthday Workout for Ben Leavitt and he requested a lot of JUMPING! It should be a lot of fun. See you on Saturday! http://nwveg.org/vegfest

vegfest


9.13.13 WOD

Skill/Strength:

5×3 Overhead Squat

2m rest between sets

Workout of the Day:

“Jeremy”

For time:

3 rounds of 21-15-9 reps of:

Overhead Squat (95lbs)
Burpees

 

 

 

 


Foundations Course, 1/2 Price for September!

To get your fitness goals back on track, we are offering our introductory Foundations Course for September at Half Price! $50. Register by clicking the Foundations tab from here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=38037 We are limited to 8 new individuals per month, so now is the time to register. Thanks Portland!


This Saturday at 10am, PlantFit’s Two Year Anniversary Party!!!

You can make your reservation at https://www.facebook.com/events/356107484492820/ Thanks all! We hope to see you there!

Anniversary Party