"Comparing yourself to others"

"Comparing Yourself to Others"

By Sean Wells

I recently did some goal review sessions with two members, and both mentioned someone else who had more success than they had in the previous 4 months, at least that was their perception. The funniest part of this story is that Pete thought Bill had more success and conversely, Bill thought Pete had more success than him in the same time period. (made up names but true story).

What did I tell Bill and Pete? DO NOT COMPARE. Everyone has progressed in different times and periods of their lives, but no two people are the same. Because everyone differs, they won’t all “get strong” in the same time period, or PR their 1k row at the same time. Due...continue reading


Why You Should Consider A Hybrid Membership

Why? We've all been at a place in our lives where we need some ACCOUNTABILITY!

OC's Hybrid Membership options were built for people who enjoy group training but desire to accelerate their progress & have someone to hold them accountable.

This membership appeals to people with bigger goals and also to those who may be feeling like they've hit a plateau or may be frustrated with their progress.

Everyone benefits from one-on-one coaching, especially those who have tried on their own to establish an effective training routine but are struggling to stay consistent. It's a great deal for those who want personal training but aren't ready to invest in personal training multiple times a week.

Our group class + personal training options allow members to combine a group training membership...continue reading


Answer my Question - "WIll lifting weights make me bulky?"

Answer my question is a weekly blog post where I attempt to answer questions presented by OC members in goal setting sessions or emailed to me. Have a question? Send me an email: Sean@oregoncrossfit.com - subject line “Answer my Question”

The question today is “Will lifting weights make me bulky?”

Answer: No, lifting weights won’t get you bulky. As soon as I say this - the next statement is usually from a woman (sorry ladies) - “but I gain muscle quickly or gain weight when I lift weights”.

So I will attempt to knock all of these rebuttals out of the park. Nutrition is the foundation of training, to which all aspects of training, what we do in OC, are built upon, read more here: https://journal.crossfit.com/?tags=Nutrition&_ga=2.203833750.764046664.1578609264-770190061.1573516889

...continue reading

Coach Introduction - Emily Rutherford

Coach Introduction - Emily Rutherford

What do you do for work daily?

For the past 6 years I’ve been a Digital Health Coach at Omada Health...don’t worry, most people don’t know what that means. On a daily basis, I support and help people from all different backgrounds and locations, who are working to change their health. Often those individuals are working to slow the progression, or to prevent pre-diabetes. Though some are there to just get healthier in general. I always strive to be their wellness authority and a supportive mentor, while also giving them those extra pushes. I do that through helping them to develop individualized food and lifestyle changes that meet their unique needs and health goals.

Where have you coached before or who have...continue reading


"The Box Squat and 20 Benefits"

"The Box Squat and 20 Benefits"

By Sean Wells

The box squat seems to sometimes get a bad reputation, usually from those who have never done it, or from those who did it wrong or continue to do it wrong. When utilized correctly, it is the safest way to squat and produces great results for those people in everyday situations and for athletes of all ages. Here is a list of 20 benefits and a small breakdown of why each is important.

  1. You are able to use your posterior chain more. The posterior chain is the key to athletics; comprised in your lower body of your hamstrings, glutes and lower back, it can be developed to a greater extent than using a normal squat.
  2. The...continue reading

Answer my Question - "Do Speed ladders work?"

Answer my question is a weekly blog post where I attempt to answer questions presented by OC members in goal setting sessions or emailed to me. Have a question? Send me an email: Sean@oregoncrossfit.com - subject line “Answer my Question”

The question for today is “Do Speed Ladders work?

Answer: It depends on what your definition of work is. If your definition of work is to make someone tired, or have them attempt to move their feet fast, then yes, speed ladders work. If a person is utilizing the speed ladder in attempts to improve foot speed, or quickness, or 40 yard dash times or anything similar - then I would say it doesn’t increase a person’s already existing level of foot speed, quickness, etc. Your time is actually better spent...continue reading


"Chasing Dopamine"

“Chasing Dopamine”

By Sean Wells

Dopamine is the “happy” chemical. Dopamine is triggered by feelings of success, but primarily when combined with novelty or “newness”. Doing the same run every morning or completing the same route over and over is going to cause less and less of a dopamine release. This explains why workout videos are not very likely to get repeated as there aren't many surprises left after the video series is completed the first time.

Dopamine is the chemical that gets released when “comfort scrolling” on Instagram. It is the same chemical that gets released when you are playing games on your phone (Star Wars, Clash of Clans, Candy Crush) and we previously mentioned that it is released when working out (See “You’ve...continue reading


Answer My Question - Do I have to be in shape to start training at Oregon CrossFit?

We are going to start answering questions weekly, these are questions asked by members or non members. Have a question you would like me to answer? Email me Sean@oregoncrossfit.com

The first question: Do I have to be in shape to start training at Oregon CrossFit?

The answer: No…. very simply put No. Let me explain.

When you start at Oregon CrossFit - you do a No Sweat Consult, a 15 minute meeting to understand what you as a prospective client are looking to achieve at OC and a little history on your previous experience. At this consultation we will present you with a plan. The plan we present you with is based upon our years of experience in helping people. We take into consideration your background in training,...continue reading


Teresa's Fitness Journey

Your Story Matters, Teresa!

It is our hope that Teresa’s testimony will motivate & encourage you to start your own journey to become healthier, happier & stronger - no matter what age you are!

Why did you join Oregon CrossFit?

In my life exercise has been the only constant. I spend my summers hiking and my winters snowshoeing and cross-country skiing. Weightlifting, however, has never been a constant. That is, until I joined CrossFit. I joined CrossFit about five years ago because I met an army vet on a plane who told me that his wife did CrossFit and that “if she were a cat, she could jump over a building!” He also told me that she helped get him in shape for his deployment. He had me at the...continue reading


"You've lost that Loving Feeling"

"You’ve lost that Loving Feeling"

By Sean Wells

For those of you who know the movie Top Gun, you will remember this; the scene where Maverick(Tom Cruise) sings to a woman in a bar(turns out it is his future advisor in the movie) but Maverick sings a song “You’ve lost that loving feeling”. The song’s title is more important for the context of this blog than the words or how it played out in the movie, but if you want to see the clip go here: https://www.youtube.com/watch?v=CFT0jGibz80 skip to 2:41.

The song in this context and specifically the title refers to something that I see happen to people that have been training for awhile - but usually those who are training CrossFit. These people...continue reading