WOD: 3/04/16
WOD: 3/03/16
"Tabata Something Else"
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
*Score is total reps.
Last Friday was a huge success! To spice things up this week and weeks to follow, we are adding a theme to the night! This Friday, come out and spectate, cheer, and WOD in your most patriotic swag! That’s right, the theme this Friday is RED, WHITE, AND BLUE. There will be a prize awarded to the athlete with the best and most spirited outfit. Who doesn’t love a reason to dress up?!
Wear Red, White, and Blue this Friday, and get ready to kick 16.2’s ass! Over and Out.
An announcement from Caitlin Brennan.
Now that's patriotic, think you can beat it?
This weeks Open announcement will be brought to us live from an unspecified Garage Gym with games athletes Dan Bailey and Björgvin Guðmundsson.
Make sure to tune in at 5pm today! http://games.crossfit.com/
Give us your answer in the comments! (I personally think we will see snatches or deadlifts!)
WOD: 3/02/16
2 rounds Each for time of:
Row 1,000 meters
Run 800 meters
Abby rocking 16.1 as Cindy judges! Awesome Job!
If you want to perform well when it counts on an Open workout, you need to plan your days before said WOD to make sure that your body is ready to rock come gameday.
Last week us coaches heard a lot of people complaining that they were still sore from Wednesday and Thursday's WOD come time for the Open workout on Friday. And I am not saying that it is a bad idea to workout Wednesday or even Thursday before the Open, but it is important to realize that you need to take care of your body and make sure that it is recovered for Friday.
If you see a workout that you know includes a lot of reps and is likely to make you sore a day or two before you are scheduled to do the Open, then you definitely want to take it a bit lighter or scale the reps back to avoid feeling the after effects.
This week the workouts that are programmed are not likely to make you super sore, but make sure that you exercise caution and get in a good workout without tiring yourself out for the end of the week.
As always talk to a coach and we can help get you prepared for Friday Night Lights!
WOD: 3/01/16
For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95/65-lb. push presses, 125 reps
95/65-lb. back squats, 150 reps
Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
Family and friends spectating and cheering at our first Friday Night Lights of 2016.
Today is the start of a new month, which means another chance to make some new goals and get after them!
With the Open season upon us this can be a big time of improvement for many of us CrossFitters and it is important to capitalize on that. So it is time to make some attainable goals and get working towards achieving them.
I look forward to seeing the March Goal board all filled up by the end of the week!
WOD: 2/29/16
Clean and jerk 3-3-3-3-3 reps
15–12–9–6–3 reps for time of:
Clean and Jerk, 155/105lbs.
2 X reps of Wall balls 20/14
WOD: 2/28/16
For time:
100 double-unders
115/75-lb. front squats, 21 reps
115/75-lb. push presses, 21 reps
100 double-unders
115/75-lb. front squats, 15 reps
115/75-lb. push presses, 15 reps
100 double-unders
115/75-lb. front squats, 9 reps
115/75-lb. push presses, 9 reps
WOD: 2/27/16
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball
*With a partner! Share the reps and have fun!
WOD: 2/26/16
WOD: 2/25/16
"Roy"
Five rounds for time of:
225/155 pound Deadlift, 15 reps
20 Box jumps, 24/20 inch box
25 Pull-ups
If you have never heard of the sport of hurling, rest assured you are in good company. Few people outside the country of Ireland have ever heard of it and fewer still have ever seen it played. Over that last 20 years, however, it has found its way into America thanks to Irish immigrants and a boost from the internet.
Hurling is an old sport. Real old. In Ireland it has been played for well over 2000 years-- predating the written word in that country and tied to many important events throughout Ireland's history. Originally, the sport was designed by Celtic chieftains as a means of keeping their warriors in shape and motivated when not at war. The requirements needed for open field warfare—speed, stamina, endurance, teamwork and courage were all built into the game; not surprisingly it is tied closely to the warrior culture. The greatest heroes from Ireland's history, including Cúchulainn and the Knights of the Red Branch were known not only for their fearlessness in combat, but also for their skill in the sport of hurling.
Hurling is played on a field the size of a regulation soccer pitch and includes two teams of 15 using ax-shaped sticks (called a “hurls” or “hurleys”) to move a ball (called a “sliotar”) up the field towards their opponent's goal. The goal is about the same size as a standard soccer goal and is defended by a goalie. The goal also includes uprights similar to those used in football and points can be made by hitting the sliotar below the crossbar and into the goal(for 3 points) or over the crossbar and between the uprights for a single point. Play happens very quickly since there are no timeouts and only five substitutions per team in a game. Unlike some other sports where drawing fouls or faking injury is commonplace, hurlers are more likely to hide or marginalize injuries in an attempt to keep playing. There is only one referee watching a large field where the ball can travel a 80 meters or more in a single hit, so players learn to “play to the whistle” and never take for granted that penalties will be seen by the referee.
The Benton Brigade is located in Corvallis and is part of the NW Hurling League, a group of 6 teams including Seattle, Tacoma, Vancouver (WA), Portland, Corvallis, and Missoula (MT). Founded in 2008, the Brigade has maintained a continuous presence in Oregon and is the only team in the mid-valley. It is also the only team that did not have a full-time Irish player on the roster (until 2016)—a point of pride when playing against hurlers who grew up with the sport. Three years ago, the Brigade began receiving sponsorship from Rogue Brewing and is the only team in the league to have an international company sponsoring them. Hurling is a Spring/Summer sport with practices starting in February/March and play continuinginto the month of August. There are five tournaments a year, with each team taking a turn at hosting the other teams. The Benton Brigade holds its tournament (the Willamette Cup) in May out at the Crystal Lake sports complex. During the 2015 season, the Brigade won their home tournament and was able to keep the cup in Corvallis where it is currently on display at Cloud and Kellys—our other sponsor.
Practice starts soon, so this is great time join! One of Crossfit’s main recommendations is to learn new sports and this is your opportunity! Talk to Kat Eastlake for details on our local team: Benton Brigade.
WOD: 2/24/16
Back Squat 5-5-5-5-5 reps
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats
More members have signed up for the Open. We are currently in 10th place in the Northwest for team size! We have 55 members signed up - but there is at least one more, because I have not signed up yet! This is going to be great! A new Open, our new box! Bring it! http://games.crossfit.com/team/8874
Justin Frost
“Of course I’m doing the Open! It gives each member of the community a chance to shatter some old records, redo some old workouts and exceed expectations. Personally, the Open gives me a chance to gauge myself against others from around the region and push my abilities. Friday Night Lights is a great way to see all the member of Train, it’s my way of confirming that the 5 AMers actually exist and are as fast as they claim to be on the whiteboard. Compete, improve and come hang out! “
Kat Eastlake
“Last year I had to complete an Open workout in Cancun, Mexico. It was awesome! I couldn't really breathe in the hot, sticky humidity….but the experience of doing the Open in a different box and community was great! It showed me how universal the community of Crossfit is and how amazing it feels to come together with like-minded people to take on a challenge. I'm signing up for the Open because it is a chance to join with 100,000+ people and see what I can push myself to achieve.”
Laurie Juranek
“I am signing up for the open because it's such a great motivator to challenge myself and move out of my comfort zone. I learn something new from the experience every year (this will be my 3rd open). The community aspect is amazing, and having a room full of people earnestly cheering everyone on helps me to dig a little bit deeper than usual. I have seen so many 'firsts' that have come about because of that energy, and it's AWESOME.”
Cassie Finer
“I'm signing up for the Open because I hate it! It doesn't have to be fun to be fun, right? The whole atmosphere around the Open, and specifically Friday Night Lights, makes me push myself harder than I can in regular WODs. There's something about having a judge and a huge group of people cheering you on that pushes you past what you think you are capable of.”
Manni Hamidi
“I love to feel that I'm a part of this awesome Crossfit community and challenge myself.”
Thom King
"I'm doing the open this year for several reasons. The first being to see how I've improved over the prior year, the second to see how I compare to others in my age group, and mostly I have a cousin from home (SC) who I compete with in everything. We started crossfit at the same time and the first year (2014) I beat him in 4 of 5 events and last year (2015) he beat me in 3 of 5, so it's a tie-breaker year for us. It's all in good fun and a year of bragging rights!"
Photos and interviews by Rebecka Weinsteiger
