WOD: 5/18/18
You choose:
Deadlift 5-5-5-3-3-3 reps
Or
Back Squat 5-5-5-3-3-3 reps
5 rounds for reps of:
2 minutes of burpee box jumps, high
Rest 1 minute
The Pre-Therapy and Allied Health Club at Oregon State is having it's annual Wheel-a-Thon this Friday May 18th from 10-6 in the SEC plaza on campus. This is a fundraiser for the IMPACT program (which Jen Beamer runs) and the MS Clinic! You can make a team of four or more people to go through an obstacle course while in a wheel chair as many times as your team can in 10 minutes. It costs 10$ per person to sign up and the team with the most laps will get to split a 150$ gift card to amazon!
You can sign up on the Wheel-a-Thon 2018 Facebook page and we also have a go fund me link on the Facebook page if you want to donate but are unable to participate!
Contact Mikayla if you have any questions!
WOD: 5/17/18
“Tabata It All”
Tabata Walking Lunge
Rest 1 minute.
Tabata Deficit Push-up, 25lb. Plates
Rest 1 minute.
Tabata Strict Pull-up
Rest 1 minute.
Tabata Sit-up, 25lb. Plate
Rest 1 minute.
Tabata Squat with 25-lb. Plate.
WOD: 5/16/18
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
WOD: 5/15/18
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters
Men: 20-lb. Ball
Women: 14-lb. ball
Announcement from Iron Beaver Weightlifting:
There are 5 weeks left until the end of the school year and the start of our Corvallis Fit Kids summer fitness camp and class hours.
Classes during the summer (Starting June 18th) will consist of 2 different times. One class will be for 5th & 6th graders the other will be for 7th-12th graders. The 5th & 6th grade classes will be at 2:30pm and the 7th-12th graders will be at 3:30pm.
To register your kids for either a punch card or to register them for the summer fitness camp you can visit the following links.
CFK Fitness Camp; http://www.ironbeaverweightlifting.com/cfkids/cfk-summer
Punch Card; http://www.ironbeaverweightlifting.com/services/cfk-punch-card\
WOD: 5/14/18
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 strict pull-ups
Men: Use 2 50-lb. DBs for presses
Women: Use 2 35-lb. DBs for presses
Inspiration and motivation are key to reaching our goals inside and outside of the gym. Hearing what motivates and inspires others can help us find new inspiration, but also understand our fellow CrossFitters! So we are going to be featuring a multi-part series showcasing what inspires your fellow members:
Brianna Tilleman
I have been doing Crossfit for about a year and a half at this point and am loving it more and more. In terms of inspiration, I have many sources, but I’ll just mention a few here.
Barb, who was one of the first people I met at the box, always impresses me with her dedication and drive. I remember one of the first Saturday workouts I attended was a partner WOD. A small handful of people did it alone and Barb was one of them. It was incredible to see her persistence and hard work drive her through an incredibly long slog of a workout and she demonstrates those traits in every WOD.
My mom and grandma are two of the strongest people I know. They’ve both dealt with some very tough situations in their lives and are still kind, compassionate people. They don’t allow people to walk over them and they can remain very empathetic towards others, something I strive to live up to.
- brought to you by Nichole Bentz
WOD: 5/13/18
Complete as many reps as possible in 20 minutes of:
10 burpees
40 overhead lunges
10 burpees
30 snatches, alternating arms
10 burpees
20 overhead squats, 10 each arm
10 burpees
10 Turkish get-ups
10 burpees
Men: 50-lb. Dumbbell
Women: 35-lb. Dumbbell
WOD: 5/12/18
Mystery WOD
Come and Find Out!
WOD: 5/11/18
For time:
Run 5000m
Inspiration and motivation are key to reaching our goals inside and outside of the gym. Hearing what motivates and inspires others can help us find new inspiration, but also understand our fellow CrossFitters! So we are going to be featuring a multi-part series showcasing what inspires your fellow members:
Amber
When I was asked what inspires me I didn’t realize what a deep question that was and how much it was going to make me think. CrossFit all started about 4 years ago when I found out there was an early class I could take and be back home before my three boys would even know I was gone. Running in the dark and rain was getting old and Trish Chorak talked me into giving it a try. Since then, I’ve been going to 5 am now for about 3.5 years (I started out at 6 and gradually drug myself to 5.), and when the alarm goes off at 4:12 am the last thing that most people want to do is go do a 1 rep max lift or a long grueling WOD when it’s 25 degrees inside the gym. I get asked all the time, “Why do you do it? Here is why. The people and community are something I can’t describe. We are all there for our own reasons but when you’re in the box sharing the tough moments together there is something that happens and you bond. You become friends with people that you might not have even spoken to before. Doctors, mom’s, accountants, vets, teachers, engineers, students and a variety of ages it doesn’t matter. All that walks away when you enter the box. For me, exercise has become a way of life and it is my “me” time. I believe a person needs to lead by example. By doing CrossFit I am helping show my kids exercise is important and demonstrating anyone can fit it into a busy schedule. My motivation is my kids and it allows me to get a good workout in in a short amount of time. It’s always fun to get PR’s and see improvements, but ultimately it makes me feel good and have the confidence to tackle hard situations in everyday life. The best part is when my best friend and partner in crime, Thom, and I can go into the box together and push each other along. Of course, I can’t forget it’s my excuse to eat a little more dark chocolate and almonds, too!
WOD: 5/10/18
Each for time:
40 Calorie Row
30 Wall-balls, 20/14-lbs.
20 Box Step-ups, 50/35 to 24/20
35 Calorie Row
25 Wall-balls, 20/14-lbs.
15 Box Step-ups, 50/35 to 24/20
30 Calorie Row
20 Wall-balls, 20/14-lbs.
10 Box Step-ups, 50/35 to 24/20
Rest as needed between each.
Inspiration and motivation are key to reaching our goals inside and outside of the gym. Hearing what motivates and inspires others can help us find new inspiration, but also understand our fellow CrossFitters! So we are going to be featuring a multi-part series showcasing what inspires your fellow members:
Mikayla
I am inspired by a few different things. Seeing people do something that they have never done before is something that inspires. I am also very competitive with myself in the gym and in school, which always pushes me. Overall though, what inspires me is how CrossFit helps change people’s everyday lives!
WOD: 5/09/18
"Roy"
Five rounds for time of:
225/155 pound Deadlift, 15 reps
20 Box jumps, 24/20 inch box
25 Pull-ups
Inspiration and motivation are key to reaching our goals inside and outside of the gym. Hearing what motivates and inspires others can help us find new inspiration, but also understand our fellow CrossFitters! So we are going to be featuring a multi-part series showcasing what inspires your fellow members:
Joey C.
What inspires me, that’s a multi layered question for sure. The fact of the matter is that many things inspire me. Progress inspires me, seeing that’s progress in a positive matter inspires me, whether its my own progress or fellow athletes within in the gym trusting the process and seeing the fruits of their effort begin to pay off, that inspiring. Seeing people find their purpose and pursuing that purpose, that is inspiring! My wife inspires me, she walks on water as far as I’m concerned. Man, if i only had the vocabulary to describe how amazing she is. My son inspires me. His creativity, laughter, spirit are inspiring. With regards to who I look to in society to inspire me to be better, the list is long but I’ll try to give you a few as an example. Jocko Willink inspires me to find that discipline and leadership that is within us all. Andy Stumpf inspires me to find perspective outside my own so to have a better understanding of the world around me. Joe Rogan for his desire to be a lifelong learner. The bottom line is people inspire me, people that are out there pushing the comfort zone, inspiring others to do a good work, not listening to the bullshit and seeking to build bridges rather than walls.
Brought to you by Nichole Bentz