6309 SW Capitol Highway, Portland OR, 97239
503 432 7450Author Archives: Wally
Vile Villains
Let the villainy begin. Most of the workouts this month will be named after fictional antagonists. If you’ve got a character you love to hate, let me know and I’ll fashion a workout based on their evilness. (The few that … Continue reading
New Stuff
New schedule starts tomorrow! New tabs for BJJ and sign language are up on the menu bar. If you’re feeling helpful, poke around at the website, read all the new stuff and give us some feedback. Let us know if … Continue reading
Sway Back Away
When you’ve got limited shoulder mobility and you’ve got to stick something over your head one of the ways to compensate is to arch your back. Don’t do it! It’s a trap that will trash your back – particularly if … Continue reading
Foot Sweeps
Getting a foot sweep to work on a fully resisting opponent is a major victory. It is hard to set up, hard to execute and hard to finish. This doesn’t make it an invalid technique. In fact, I think it … Continue reading
Building a Wheelhouse
The theory is that if you do CrowsFit, you’ll get better at all the movements in CrossFit because we cycle through all those movements. The truth is that most of us need to do extra work to shore up our … Continue reading