Gabby Douglas.. Won the Individual and the All Around.  It was so fun to watch her!

And how about Phelps?!  21 Medals!!!  17 Golds?!

4 Rounds:
AMRAP in 5 Minutes, Rest 1 Minute
5 Deadlifts
7 Burpees

**  Keep one running score by picking up where you left off each round  **

Choose a job you love, and you will never have to work a day in your life.
–  Confucius

0 Response

  1. Vikram

    Another fantastic 1-on-1 mobility session with Coach Brendan. If you have the chance, try to spend some time with him. It will change your life…

  2. EJ

    Jerzee for the weekend. Got the snot kicked out of me and learned another major GOAT: rope climbs..started with them but then scaled to floor rope ascents to standing. God Bless those who this WOD is dedicated to. Completely lost track of rounds but I’d say about 5. Either way that was a butt kicker!

    “31 Heroes”
    AMRAP 31 minutes
    8 Thrusters (105#)
    6 Rope Climbs (15 ft. ascent)
    11 Box Jumps (30)
    This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

  3. Adam Van Auken

    10 Rounds + 3 HSPUs @ 275#. As per Brendan’s suggestion I used the same weight I did for the last burpee/deadlift metcon. Since today was a much longer WOD, I was skeptical that I could handle this weight. But with the triplet and rest I needed before HSPUs, it was quite feasible and deads were unbroken. In fact, I probably spent too much time looking at the bar.

    HSPUs were unbroken as well but I had to switch to kipping in later rounds.

    After six straight days of training (maybe a first for me) I feel very blessed and grateful for Metropolis Fitness. Some things I am thankful for:
    1. Quality and variety of coaching. I think I had a different coach almost every day. I enjoy the different approaches and perspectives.
    2. Camaraderie. People are so friendly, supportive, and enthusiastic!
    3. Focus on mobility. I feel a lot more flexible and I’m able to recover faster.
    4. Competition and motivation. There’s a lot of guys right around my ability in the gym. It’s fun to go after them!
    5. Air conditioning. I think this is the only box I’ve seen with it!

    Have a great weekend everyone and God bless!

  4. mcohen

    A little yin/yang for a Saturday. Took a yoga for athletes at the local gym then did bench press. 5 x 5 at 185 lbs. I would love it if we did bench a bit more often.

  5. Jared

    13 rounds @ 275 lbs and strict HSPU.

    I feel like my strict HSPU are better than my kip. I can squeeze a few more reps out, but it also tires me down more. With strict, I am resting my body and just using my shoulders.

    My DLs were mostly unbroken, except one mini rest break up in the 3rd round where I lost my grip, but picked up the bar without really resting.

    I think tomorrow is a rest day, but I sometimes decide to go in anyway.

  6. jmiz

    Level I Cert @ Virtuosity – Day 1. Nice being back at a box after 6 weeks off. I thought I would show off some depth of my air squat…and of course I get picked apart by my breakout group. Humble pie check. Learning a bunch. These dudes can rock a Wod man.

  7. cat

    day at the beach followed by Annie


    twice as much jumping when you have to do every other for du’s.

  8. Tommy

    Interval workout on the concept2 rower

    6 intervals of 500 meter row w/ a 2 min rest.


  9. mikey.bialos

    at crossfit OGER Seattle with my little brother and his wifey-

    team wod with amrap pushups, situps, squats while one member does 95lb thrusters and tries to shoot a basket.. nice combo of gassing yourself and trying to keep fine motor control. neat stuff.

    was gonna leave after that but they brought out a big platform and different weight concrete medicine balls for a “strongman” wod.. intimidating, but i had to get involved. lifted a 65lb, 95lb, and 115lb concrete ball bunch of times up onto this platform and flipped a 300lb tire between rounds..

    now i’m going to their keg party..
    always amazed at how cool crossfit people are no matter where you go.

  10. AllisonNYC

    Awesome Job, EJ!
    I’m sure you’ll take that lesson and turn it into a challenge. I have a feeling we’ll be seeing you close to the ceiling all the time. 🙂

    Have fun, Mikey!

    CFM is out representing in the CF World.. we’re lucky to be a part of such a big, but tightly knit & welcoming community.

  11. stephmil

    12 + 10
    3 rounds HSPU (w/ brendan’s assistance), then subbed 9 reg. pushups each round

    145# deadlifts

  12. Laura

    Proud to be representing metropolis at Crossfit Portland. I must say I’ve put up some good times with good form thanks to the quality trainers at metropolis. Had some fun with the weighted sleigh yesterday and a partner WOD today. Can’t seem to stay away from the blog even on vacation!

  13. Nico

    11 sets total (3; 3; 2 2/3; 2 1/3)
    Dead lifts: 215 lbs
    Struggling on HSPUs – was able to do a couple at the beginning of the workout then worked on negative and finished with 10 straight push ups. Need to practice more.

  14. EdG

    10+1: lowered weight on deadlift to 135# because something on left side didn’t feel right. Probably bad form. Did first set of hspu on own and brenden spotted me on rest of them.