Archive for 2014

Workout of the Day: Tuesday 9-9-2014

Warm up
Instructors Choice

Basics Class
Skill: Deadlifts

WOD: AMRAP 12:00
* Run 200m
* 10 Push Press (1 dumbbell alternating)
* 10 Sit Ups

Gymnastics Drills
Pull Ups – 10:00
* 40 Inverted (Supine) bar rows
Note: use small sets with shorts rest breaks.

Oly Lifts
Clean Complex – 15:00 to find 1RM Clean (squat or power)

Complete for time: (split anyway)
o 75 Wall Ball (20/14#)
o 25 Muscle Ups

A – 1 MU = 2 Ring Rows
B – 1 MU = 3 Pull Ups
C – Rx or 2x banded MU

Workout of the Day: Monday 9-8-2014

Warm up
Instructors Choice

Gymnastics Drills
Toes to Bar Drills – 10:00
A. 5×5 scapular pull ups
B. 5×5 Toes to bar

Focus on the initial scap and lat pull to create distance in the horizontal plane from the bar, this allows for less ROM and flexibility needed in TTB

Oly Lifts
Snatch Drills – 20:00
A. Overhead Squats 5×3 (40-60% 1RM)
B. Low Hang Snatch 10×1 (50%+)

* First 4:00
o 6 Burpees
o 4 Pistols
* REST 1:00
* Second 5:00
o Run 100m
o 30 Double Unders

Scaling: Snatch weight as needed, unbroken first sets!


9-8 optional WOD: “Johnson” This WOD has a special meaning at CFS, even though we did not know him our member Durinda certainly did, she is his widow. This is a tribute to both of their struggles during and after Sept. 8th 2009.

“Johnson” Complete as many rounds in 20 minutes as you can of:
* 245 pound Deadlift, 9 reps (245, 165)
* 8 Muscle-ups
* 155 pound Squat clean, 9 reps (155, 100)
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Johns Path… fitness rediscovered!

“Long-winded but…3 years ago I was a squishy 245 pounds, had dangerously high blood pressure. I had been on in-effective cholesterol medication for 3 years, with 330 cholesterol and my triglycerides (aka: the animal fats that kill you) were 220. I was told by my Doc that I was turning into a ticking time bomb at age 35.

I started doing Crossfit at Crossfit Salem 2 1/2 years ago. I quit eating oatmeal and egg whites for breakfast every day and started eating bacon, eggs and sausage (I added more of the animal fats that were going to blow up my cholesterol and kill me!!!). I cut 95% of fast food, food dumped out of a bag or box, fat free anything, quit drinking pop or juice of any kind, heavily limited gluten, grains and alcohol.

Now, I’m at a very un-squishy 240 pounds, perfect blood pressure, 178 cholesterol with 65 triglycerides (70% drop on those killer animal fats that come from all those fatty foods like bacon and eggs that are so bad, they will make your future grand kids hearts explode like a stick of butter in the microwave). My cholesterol went down on every blood test I’ve had in the last 3 years.


My doctor was shocked at what my resting heart rate is now and I’m the healthiest I’ve ever been. Long story shorter, simple changes over time, and getting rid of processed-shit-food in my diet have made a world of difference. I’ve changed to eating whole foods, (my wife’s badass cooking) I never fear fat, and added a fantastic exercise program and eating style, that is simple, effective and designed to last for life, beyond short term gratification. It has all improved my mental and physical health and life drastically.

The simple diet changes have been as instrumental as Crossfit. I did P90X and ran 1,100 miles the year before I hit up Crossfit. I lasted 9 weeks on P90X and hated every mile of the running (not that they are bad, just not effective for me). In the end I was still in horrible physical shape. Crossfit (and all the kick ass people there) made the difference. When was the last time you were in a gym or in your living room and had 15 people encouraging you through an intense workout?

I realize this is a “look at me” post, but it’s in the hopes that people with the same struggles of long term weight, diet, blood health and stress issues, can look at results, that took more than 30, 60 or 90 days, 1,100 miles, or 500 bicep curls in front of a mirror at Globo-gym and created life-long, healthy habits. I did it for myself and my family. I can’t take care of them if I don’t take care of my own health.

Last goal, one more drop on the blood numbers and off all meds!”


Workout of the Day: Sunday 9-7-2014

Warm up
Instructors Choice

4:00PM WOD
Complete for time:
* Row 1,600m
* 21-15-9 reps of:
o Deadlifts (185/115)
o Burpee Box Jumps (24/20”)


Workout of the Day: Saturday 9-6-2014

Warm up
Instructors Choice

8:00AM WOD
“Nicole” AMRAP 20:00
* Run 400m
* Max Pull Ups

Notes: one shot at max pull ups between each run, record only the pull ups in 20:00.

9:00/10:00AM Free WODs
1. Skill: KB Thrusters
2. AMRAP 20:00
* 8 Kettlebell Thrusters (1 KB, 35/18)
* 8 Box Jumps
* 8 KB Lunges (4 each leg, same KB)
* Run 100m

11:00AM Competitor WOD
TBD…. ;)

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Aug 23rd-24th - Oregon Summer Games in Bend

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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