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Run Oregon Gets Fit! A Review of CrossFit Tigard P.A.W.

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The notion of cross-training isn’t new to runners-with its benefits of injury prevention, overuse and improved fitness-as the top reasons to make it a part of one’s training plan. However, there are several overlooked benefits to cross-training that many runners forget; cross-training can prevent burnout, help maintain motivation and aid in recovery.

Being a new(er) runner, I like to incorporate workouts that aren’t just running into my routine. It keeps me feeling happy and my body and mind engaged. Having returned to my home state of Oregon in mid-2015 after nearly 9 years away, I wanted to try out some local fitness studios and facilities that offer many different opportunities and ways to add cross-training into my fitness plan. Enter my first experience for this series of posts: CrossFit Tigard P.A.W.

Ever since CrossFit exploded on the fitness scene in the late 1990’s, many people have developed a strong perception of the sport and its philosophy. People love it or hate it. For those of you who aren’t familiar with the sport, it is essentially a mix of mild aerobic exercise, calisthenics and Olympic weight lifting. Perhaps that description in and of itself is what scares some people off. (If you want a more in-depth description of CrossFit, you can visit the official web page.) I’ll admit, even though I have had (minimal) past experience in CrossFit, I wasn’t too thrilled to try it out again. BUT, (and this is a strong but), my experience with the coaches at CrossFit Tigard P.A.W really gave me a positive view of cross-training with CrossFit and how it can really benefit a runner. I attended two different classes at CrossFit Tigard P.A.W; the Elements class and the F.I.T class.

One of two rooms with state-of-the-art equipment at CrossFit Tigard Paw.
The Elements class is a true CrossFit group class, with warm up, skills instruction, consistently varied workouts, and a cool down. They are great for beginners but can be made challenging, regardless of your experience. The class started off with a warm up, where the coach Ben Egli led half of us in some dynamic stretching, while to other half began erging on rowing machines. After a minute, the groups switched. Once the warmup was complete, we all grabbed some PVC pipe (to mimic exercises we would later perform with Standard Bars), and worked on overhead squats. Since Elements classes tend to be small and intimate (which is awesome because of the extra personal attention you get from the coaches), Ben had time to go around and look at and correct everyone’s form, offering advice and tips. After the initial warm-up, the Workout of the Day began. A WOD (or Workout of the Day) is a series of functional movements performed at high intensity, which are constantly varied. The workout that day consisted of a series like this repeated multiple times:

Totally doable for someone new, but promoting a challenge that will leave your heart pumping and feeling like you got in a killer workout. I left that day feeling like I worked hard but not exhausted or frustrated.

The next class I attended was a F.I.T class, also taught by Ben. F.I.T. is a boot-camp style workout that goes non-stop for 55 minutes. I loved it! It was a mix of the traditional W.O.D one can expect from a CrossFit class, but adds in more strength training than the Elements class. Again, this class is totally doable for anyone at any fitness level. Tigard P.A.W offers a variety of classes, including yoga and traditional CrossFit, so there is truly something for everyone at this gym.

The number one reason that Body Builders detest CrossFit? They think the coaches and athletes don’t know proper form and technique. While that could be true for the person who decides to complete a W.O.D at home with little to no prior experience in performing a squat, it simply isn’t true at Tigard P.A.W. For the true CrossFit beginner or someone who hasn’t had much experience with it are encouraged to take an ON RAMP class. These classes are designed to teach you 30 different movements, warm up techniques and flexibility exercises specific to each individuals background. Each ON RAMP class then goes through a modified WOD workout, so participants can really hone in and focus on performing the exercises with good form. Each ON RAMP series of 5 classes also offers nutrition best practices and meal planning, with owner PJ Menagh who is one of only six Board Certified Sports Dietitians in the state of Oregon. How cool is that?!

And what does owner and founder PJ feel sets his box apart from other CrossFit gyms in the area? He sees his coaches as “absolute experts”. They [ the coaches] meet every week to continually improve and enhance their teaching methodologies. Some other CrossFit gyms are like clubs that are hard to break into and a beginner often gets thrown to the wolves so to speak where we hold your hand every step of the way. All things that are pretty rare from most gyms that I have been to.

So, as for my experience and review of CrossFit Tigard P.A.W, I would say it was most favorable. The sincere friendliness of the coaches and members was refreshing. Creating a sense of community is evident at this gym. Everyone is there to work on themselves and to develop fitness according to their individual needs and desires, much like runners do. The pricing of memberships is quite competitive for gyms in the area, and can be tailored to individual wants and needs. The website of Tigard P.A.W hosts a wealth of information, like community events, specialty programs and nutrition expertise that sets them apart from other gyms in the area. I will definitely add CrossFit to my cross-training routine in the future. Runners seriously need to consider adding in anaerobic activity like CrossFit because it increases cardiovascular strength, while also giving other muscle groups a chance to recover.

A CrossFit Tigard P.A.W member using the latest technology Wodify, to track his workout. Tigard P.A.W uses the latest technology available to CrossFit gyms.

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