Puppy Fundraiser This Saturday 9am!!!

Hey all,

On Sat Dec. 22nd the 9AM Group Class at PlantFit will be a fundraiser for one of our group members (Jacqueline) and pup (Roxanne). The money goes to help paying for surgery on the pup’s leg after an accident. So if you come and are able to spare any help it would be greatly appreciated!

Please RSVP if you will make it (on Facebook @ https://www.facebook.com/events/179033125568630/), we want to plan accordingly. Below is a message from Jacqueline.

“Friday November 30, 2012, was the longest day for my sweet dog Roxanne. She broke her hind leg while playing at an off lease dog park. Consequently, we spent the day trying to find a vet that would provide the best care for her and perform surgery on her broken leg! After hours of vet consolations and x-rays of Roxanne’s leg, we were referred to Gresham Animal Hospital. They were very gentle and kind with Roxanne, but the surgery was going to be expensive!!Gresham Animal Hospital informed me that in order for Roxanne’s leg to be fixed she needed surgery immediately (her leg had broken in four places). The cost of the surgery is $3,200.

Roxanne saved my life once many years ago. She’s my best friend. I need to do whatever I can to help her. I gave them all the money I had, including my rent money, I also gave the vet my wedding ring as collateral…….”

Again if anyone is capable of donating to this cause please stop by PlantFit Training Studio Sat Dec. 22 at 9am. We will be hosting a workout specifically for fundraising. If you don’t have time to join the workout feel free to drop by and donate.

Thank you!                                                                                                                                                                                                                                       – Jason Morris

Roxanne

Happy Thanksgiving! No 7AM tomorrow, 8AM instead!

Hey guys, sleep in an extra hour tomorrow. The group class will be at 8AM instead of 7AM for tomorrow (Friday the 23rd) Come burn off those extra calories. Don’t let the holidays throw you off track!

 


8.3.12 Group Workout

This is going to be a fun one! Some people have expressed that I should not post detailed workouts ahead of time because that may scare people from coming to try a class. If you haven’t heard by now, every single one of you can come try out a group class. Every single one of you can perform an appropriate workout. As a fitness professional, I am here to ensure that you are working within your abilities. The number 1 priority at PlantFit Training Studio is INJURY PREVENTION. After that we make sure that you have a fun experience, yet challenging workout. With over 5 years of training experience, watching over thousands and thousands of repetitions performed, I can make adjustments on the fly to ensure your safety. It has been my pleasure to work with many in the Portland community. I look forward to working with many many more.

-Yours in fitness, Ed Bauer CPT, CF-L1, FNC

SKILL:

Skill Movement Introduction

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CONDITIONING:

For 20 Minutes:

Every Minute on the Minute, Rotating 4 Stations

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2 Rope Climbs or 4 Modified Rope Climbs

2 Muscle Ups or 4 Modified Muscle Ups with Negative Dips

10 Alternating Pistol Squats or XT Supported Alternating Pistol Squats

10 Kettle Bell Snatch

Alternative Skill Movements                                                             Photo Credit: Jason Morris

PS. Come try a class absolutely free! Remember class times tomorrow are 7am, 12pm, 5:30pm, and 6:30pm. See you then!


7.21.12 SATURDAY Workout at 9AM FREE

Hey all, tomorrow at 9am, come join us, for a small group workout that will burn calories, strengthen your muscles, and naturally increase brain serotonin. A perfect start to your weekend. We will get started at PlantFit Training Studio, then venture across the street and get some sun for the workout! If you have never tried a class, this is a perfect time to see what we are about. The class is free for all that want to attend. See you then!


5.21.12 Group Workout

Skill/Strength:

Practice Speed/Efficiency of Movements for the WOD.

WOD:
100 Double Unders/300 Single Unders

3 Rounds of:
15 Box Jumps – 24/20
15 Toes-to-Bar
15 Push-Jerk – 95/65

100 Double Unders/300 Single Unders

3 Rounds of:
15 Wall Ball – 20/14
15 Push-Ups
15 KB Swings – 53/35

100 Double Unders/300 Single Unders


3.30.12 Group Workout

Skill/Strength:

Dead Lift

5-5-5-5-5

Each set progressively heavier.

WOD:

5 minute AMRAP of 5 ascents of 15 foot rope climb & 15 reps of kb swing 53#/35#

1 minute rest

5 minute AMRAP of 10 reps of dead lift at 80% 5rm & 10 toes to bar

1 minute rest

5 minute AMRAP of 10 reps of ring push up & 10 wall ball 20#/10#

Rain or clouds, See you at 12 Noon!


3.17.12 Group Workout

Saturday 9am! This will be a surprise, but I invite anyone to come check it out for free! Group workouts are a ton of fun, even for me coaching. The drive you get from others around you pushes you to new limits. Afterwards, I am heading out to CrossFit X-Factor for Reebok CrossFit Games Open Workout 12.4. http://games.crossfit.com/workouts/the-open Lucky me!