WOD:   8/16/16

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
60/40 pound dumbbell Deadlift, 5 reps
135/95 pound Push-press, 8 reps

The Swim WOD was badass!!!

So much fun during the WOD and a hell of a Barbeque and hang out full of water activities afterward!!!

We will hopefully have another Swim WOD by early September, if you didn't make it this time you better next time. You are missing out on a blast and there are may of you that we would love to have there that weren't this time.

WOD:   8/15/16

10 minutes to Establish a heavy:
Hang Squat Snatch
 

Nancy
5 rounds for time of:
400-meter run
95/65-lb. overhead squats, 15 reps

Youth Strength & Conditioning FREE Trial day!!

The attendance and interest in the Youth Strength & Conditioning class has been huge!! It has been awesome watching these young boys and girls kick butt and show so much interest and having so much fun in getting fit and stronger.
Because of the great interest in the class and how much the boys and girls have enjoyed it I have decided to start offering a FREE trial day every Thursday.

If you have a child between the ages of 10-14 or know of a child who would enjoy a class that teaches how to perform different weight training exercises, body weight exercises and conditioning activities while having fun contact coach Chris at ironbeaverweightlifting@gmail.com to sign the up for a FREE trial class

CLASS TIMES:
Tuesday @ 10am & 4:30pm (summer hours)
THURSDAY @ 10am & 5:30pm (summer hours)

Christopher Swartz, BS, CSCS, USAW Club Coach

There is no class at 9am today.

There is instead YOGA with Sadie at 9am!!!

Swim WOD at 11am!

The Swim WOD will start at 11am, after we have had our "fun" we will Barbeque and enjoy a variety of water activities for the rest of the day!

Bring food and drinks and be ready to WOD then have an awesome Sunday tubing, wakeboarding, paddleboarding and/or anything else you can think to do at the lake!
You are welcome to come and enjoy the lake for the whole afternoon.

The Lake is at the end of Pinot Gris Dr. a few miles north of Corvallis.
Directions: Head out of town north on Highway 99, just north of town, before G3 turn right onto Elliot Circle, then take another right onto Pinot Gris Dr. take it until the end when it turns into a gravel road. At the end of the gravel road is the lake!!!

Let's review those directions: North on Highway 99, Right onto Eliot Circle, Right onto Pinot Gris, take Pinot Gris until it turns into Gravel, at the end of the Gravel is a lake.

I believe in you, don't get lost!

Weekend Schedule:
Saturday: Class at 9am, Barbell Club at 10:30am
Sunday: NO class at 9am, YOGA at 9am, Swim WOD at 11am

WOD:   8/13/16

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315/225 pounds
10 Handstand push-ups

*With a partner, share reps!

Weekend Schedule:
Saturday: Class at 9am, Barbell Club at 10:30am
Sunday: NO class at 9am, YOGA at 9am, Swim WOD at 11am

WOD:   8/12/16

Hang Power Clean 5-5-5-5-5 reps

Five rounds for time of:
135/95 lb. Deadlift, 15 reps
135/95 lb.  Hang power clean, 12 reps
135/95 lb. Front Squat, 9 reps
135/95 lb.  Push Jerk, 6 reps

SWIM WOD

The Swim WOD will start at 11am, after we have had our "fun" we will Barbeque and enjoy a variety of water activities for the rest of the day!

Bring food and drinks and be ready to WOD then have an awesome Sunday tubing, wakeboarding, paddleboarding and/or anything else you can think to do at the lake!
You are welcome to come and enjoy the lake for the whole afternoon.

The Lake is at the end of Pinot Gris Dr. a few miles north of Corvallis.
Directions: Head out of town north on Highway 99, just north of town, before G3 turn right onto Elliot Circle, then take another right onto Pinot Gris Dr. take it until the end when it turns into a gravel road. At the end of the gravel road is the lake!!!

Let's review those directions: North on Highway 99, Right onto Eliot Circle, Right onto Pinot Gris, take Pinot Gris until it turns into Gravel, at the end of the Gravel is a lake.

Yeah it's going to be FUN!!!

Weekend Schedule:
Saturday: Class at 9am, Barbell Club at 10:30am
Sunday: NO class at 9am, YOGA at 9am, Swim WOD at 11am

WOD:   8/11/16

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

What happens if you don't cheat properly!!!

Cheat days

The party on Saturday was awesome! I hope everyone had a great time. The food and the drinks were amazing! I know we all ate and drank foods that aren’t the best for us. But that’s ok. I know we all work our butts off in the gym and eating healthy is hard. But when we work hard like we all do its ok to have those days where we just eat and drink whatever we want. We all do it and we deserve and need those days. So don’t feel guilty about it but try to keep these cheat meals few and far between and keep working hard!

-Jesse Gunnell

Weekend Schedule:
Saturday: Class at 9am, Barbell Club at 10:30am
Sunday: NO class at 9am, YOGA at 9am, Swim WOD at 11am

WOD:   8/10/16
 

10 minutes to establish a heavy Turkish get-up.

3 Rounds for time of:
400m run
15 Knees-to-elbows
15 R-arm KB Snatch 53/35
15 L-arm KB Snatch 53/35

SWIM WOD

The Swim WOD will start at 11am, after we have had our "fun" we will Barbeque and enjoy a variety of water activities for the rest of the day!

Bring food and drinks and be ready to WOD then have an awesome Sunday tubing, wakeboarding, paddleboarding and/or anything else you can think to do at the lake!
You are welcome to come and enjoy the lake for the whole afternoon.

The Lake is at the end of Pinot Gris Dr. a few miles north of Corvallis.
Directions: Head out of town north on Highway 99, just north of town, before G3 turn right onto Elliot Circle, then take another right onto Pinot Gris Dr. take it until the end when it turns into a gravel road. At the end of the gravel road is the lake!!!

Let's review those directions: North on Highway 99, Right onto Eliot Circle, Right onto Pinot Gris, take Pinot Gris until it turns into Gravel, at the end of the Gravel is a lake.

I believe in you, don't get lost!

Yes that blue strip on the right of the map is the LAKE!!!

WOD:   8/09/16

Fran
21-15-9 reps for time of:
95/65-lb. thrusters
pull-ups
 

Front Squat 2-2-2-2-2-2-2 reps

CrossFit is all about intensity.

This article from the CrossFit Journal give a great overview of what intensity is, why it matters, and how to make sure that you are achieving it.

Make sure to pay extra attention to the "Fran" advice, as we are doing it today and definitely looking for some intensity.

http://library.crossfit.com/free/pdf/CFJ_2016_06_Intensity-Cecil_v2.pdf

WOD:   8/08/16

Sean and Kelly’s Birthday WOD

“Terrible Two’s”
22 minute AMRAP of:
2 muscle-ups
12 Wall-balls 20/14
12 KB Swings

*EMOTM stop and do 25 double-unders!

We may have stopped the tradition of giving members birthday WODs a long time ago, but this WOD has stuck around!

Happy Birthday Sean and Kelly!!!
 

WOD:   8/07/16

5 rounds for time of:
50 double-unders
45/30-lb. dumbbell squat cleans, 15 reps
15 burpees
50 double-unders
Rest 2 minutes