CFPV WOD/Blog

A VERY Special Thankful Thursday..."Spencer B."

1/27/2016

Today we are honoring a Hero that is from our town. This WOD is devoted to Jeff Sitton, his family and their loved ones. This is Jeff's brother and his birthday is on the 29th. I feel like there's no better way to celebrate his life than with a Hero WOD. Here is a little bit about him and the news clip the paper did on him.

Spencer Douglas Biegel, 34, of Kailua, Hawaii, formerly of Albany, under contract to the U.S. Government and a Marine Corps veteran, died in Iraq on July 1, 2015. Son of Doug and DeeDee Biegel, Spencer was born and raised in Albany. He graduated from West Albany High School with honors in 1999. Spencer enjoyed many things. He loved all mediums of art, played bass guitar in the WAHS Jazz Choir and was a member of the band Ten Dollar Mic from Corvallis. He also was on AAA and WAHS Swim Teams and was a member of the Water Polo Team in high school. Spencer was active in the LDS church for many years. Read more HERE.

Hero WOD

"Spencer B."
AMRAP 20 of:
34 Burpees
7 Hang Snatch 115/75
20 Air Squats
15 Toe to Bar

2 Comments

Featured Member Greg J.

1/14/2016

0 Comments

Action Jackson is a stud! This guy always shows up with a smile on his face, upbeat, positive, full of energy (even at 6 am) and ready to work. He is dedicated father and husband whose face lights up every time he talks about his family. This guy is a class act. I remember his first class; it was a relatively "easy" one we do with stations, rope climb, tires flips, sprints and oh yeah, sled push lol. He was partnered with me and Dan S. and let's just say by the end he was outside not feeling too well. From that day on I've teased about that but he keeps coming back and working hard. When it comes to strength he's at the top of the list, he effortlessly throws weight around, challenges himself regularly and toes the edge of his comfort zone. He competed in last years Festivus and represented CFPV extremely well. Guys who previous experience in the gym like Greg had typically are harder to coach as they "already know" or "their coach taught them this", 20 years ago, BUT he is by far one of the most coach able athletes we have, always willing to learn and try new techniques and shift his form to be more safe and efficient. He's a pleasure to have at CFPV and I look forward to possibly seeing him at the Slaughterfest Comp this Spring competing with Mary ;) no pressure Mary lol.

How long have you done CrossFit and what was your reason for joining?
I started CF a little over a year ago. I was at the point where my standard weight training and 'cardio' wasn't enough and I was bored of the same old routine. I had a couple of friends who were members and they encouraged me to try it out. The first couple of WOD's literally kicked my butt (damn the sled). It made me realize just how out of shape I really was and was a HUGE motivator to get after it. I wish I would have tried it years ago! From day one, everyone made me feel like part of the family and were super encouraging/supportive. I love the community that Power Valley has created and am glad to be a part of it.

What’s your favorite workout (Movement/Lift/Benchmark etc.) and favorite post workout food?
I would have to say that shoulder press is probably my favorite lift. My favorite post workout food would have to be Kodiak cakes with peanut butter and bacon.

What’s your least favorite workout (Movement/Lift/Benchmark etc.) and favorite cheat meal?
Without question OVERHEAD SQUATS! I feel like I have a ton of movements to improve on and that is a great motivator for me. Maple bars and cinnamon rolls are my favorite cheat food.

What is your next goal? i.e. doubles, pull ups, weight loss, body fat%, come more etc.
Muscle ups, doubles, getting better at OLY lifts (esp clean and jerk) and cardio.. So I guess my goal is to get better at everything, which is why I love the challenge of CF. It would be fun to do a competition or two in 2016 as well.

0 Comments

Featured Member Ashley L.

1/4/2016

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This was an easy feature to put together. Ashley has been a consistent, driven and focused member of CFPV for a long while now. What started as her solo adventure eventually turned into a family affair as her husband Kelly and kids are all apart of the CFPV family now. Ashley is upbeat, positive, always has a smile on her face and gives it her all. Box jumps were a challenge for her and I noticed that when things challenge her, AFTER I give her a nudge, she faces it, conquers it and never looks back. Ashley is easy to coach and wants to learn and get better. She takes time to focus on her form, asks for help and guidance and knows her limits. It's been a joy working with Ashley and am thankful she brought her family down as they are a cornerstone of our community, they embrace the comradery are welcoming and make it a point to encourage others. I look forward to seeing what 2016 brings Ashley and know she'll see her goals reached in the near future, keep working hard young lady!!!

How long have you done CrossFit and what was your reason for joining?
I came to CFPV for the first time in August of 2014. A friend of mine asked me to come with her to try it out, and I was at a point in my life where I needed some personal growth, plus I have always love a good challenge, so I figured what the heck. For the first six months or so, I was just trying to make it through the workouts, but eventually something clicked and as I watched my body and performance start improving, I knew I was hooked.

What’s your favorite workout (Movement/Lift/Benchmark etc.) and favorite post workout food?
My favorite lift is the push press. A year ago I would skip shoulder days because I had mobility issues and it would always end in pain. Now I love shoulder days. Favorite post workout food is anything that I don't have to eat in the car on my way to a practice, rehearsal, or sporting event. Usually I will have some avocado slices, a green banana, and a BBQ OS stick.

What’s your least favorite workout (Movement/Lift/Benchmark etc) and favorite cheat meal?
Least favorite lift is, without a doubt, the overhead squat! Favorite cheat meal is a specialty cupcake, and good burger with sweet potato fries.

What is your next goal? i.e. doubles, pull ups, weight loss BF%, come more etc.
I would love to do one pull up! Pull ups are definitely one of my weaknesses. I would also like to drop some more weight and tone up!

0 Comments

A VERY Special Thankful Thursday..."Spencer B."

Hero WOD

Featured Member Greg J.

Featured Member Ashley L.

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