9am class, 10 am open gym

WOD:

3 rounds of:
Run 800m
30 KB swings 53/35
20 Toes to Bar

Class at 9am, lets make it huge!

WOD:

"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75/55 pound Front squat, 22 reps
 

We will be partnering it up!

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Workout, Picture, and Description brought to you by crossfit.com

WOD:
15 minute AMRAP:
15 Wall Balls    20/14
5 Power cleans   135/95
3 Overhead Squats   135/95

NW Fit Games has teamed up with Rogue Brewery to bring a unique competition to the Northwest CrossFit community.  The ROGUE RAMPAGE will be a festival celebrating both the best of brewing and best of fitness in the Northwest. The Rx division includes all powerlifting, bodyweight, and gymnastic movements.  The Scaled division will include lighter weight and less advanced movements than Rx. 

This is a GREAT opportunity for Crossfit Train to be recognized! Grab some friends, make a team, and sign up! Team events are also a great opportunity to pop your competition cherry! All of us coaches are here to prepare you!

When is it?

SUNDAY, August 2, 2015                                                              
***8:00 AM to 5:30 PM*** (Tentative Schedule)

 Where is it?

Rogue Farms Hopyard
3590 Wigrich Road
Independence, Oregon 97351

Division?

Male/Male/Female/Female Rx Team

Male/Male/Female/Female Scaled Team

http://nwfitgames.com/rogue-rampage-2015/

Information brought to you by Caitlin Brennan

Announcement:
We are in the new space!!!
We will be using the side door as the entrance for now.
Please do not park in front of the offices.
You may park along the side of the building, in the gravel lot, or over where we used to park.

WOD:

For time:
100 Air Squats
20 Pull-ups
80 Air Squats
20 Pull-ups
60 Air Squats
20 Pull-ups
40 Air Squats
20 Pull-ups
20 Air Squats

When and why did you start crossfit? I started crossfit in August last year. I started because I have pectus cravatum, essentially my sternum grows outward.  That is why you might see me wearing a brace over my chest.  My dad does crossfit and he suggested that crossfit might help me build the muscles to hide it.

What made you chose Crossfit Train? I didn’t know there was another crossfit, I lived close to it and my Dad was going to Train.  Now we live close to a different box, but Crossfit Train is great and has a good reputation.  I am just curious… would you say it is worth riding your bike across town for? ­­­­­ From my house to CrossFit Train, it's about a 15-20 minute bike ride; but CrossFit is TOTALLY worth it! I don't mind the bike ride at this time of year, but I dread biking during the winter when it's pouring rain! By now, I've probably been almost hit by a car about 15 times, but I don't mind. It's more annoying at this point than anything.  

What do you like best about crossfit and what keeps you coming back for more? I like that the WODs are different every day.  It would be boring otherwise.  It is cool you don’t know what it is going to be.  I like that in crossfit everyone cheers everyone on, you don’t get that at a normal gym where you are likely by yourself and that is totally different.

What is your workout schedule?  Which class times do you prefer? During the school year I go to the  6:30-pm WOD every day of the week, but not weekends because I don’t want to wake up that early.   Now that is summer I go a little earlier so I can eat dinner afterwards.  How do you make time for crossfit? I don’t know.  I finish most of my homework in school.  I have time - I don’t have to make time for it. 

Describe your most memorable crossfit moment?  The OPEN was a blast, more fun than I thought it would be! More embarrassing though – I once push jerked a weight, I didn’t make it and fell.  It was so embarrassing.  The community turned the moment around, everyone said that it has happened to people all the time and I felt a lot better. 

Tell me about the nickname “Badasspian”: Well when Clare was still at Train she gave me the nickname Badasspian because she thought it fit me.

Do you remember your first workout? I remember it had teeter squats in it. I used a 10lb weight and I was so sore everywhere!

What type of music to do you like to work out to? What is your favorite work out song?  I like Emenem, Fallout Boy’s “Centuries” because it is positive.  Oh -and heavy rock.  Basically everything we have at the box… I like.

Any advice for someone thinking about starting crossfit? I have talked to other students and my friends, I tell them to stop thinking about it and just do it.  You are missing out.  It is not bad for you.  You get out the house and you exercise. It is a win win. 

What is the first thing you think about when you wake up? On school day, I think “Why does school have to be so early?”  On other days I think about the stuff I need to do, like my homework.  And I think about what is for breakfast.

Where was your last vacation, what took you there?  My last vacation was at Great Wolf Lodge.  We went last month.  It was super fun.  I was a little family vacation with my Mom.  Whenever we go to my Dad’s house in Ashland, that always feels like a vacation too.  I went to New York City in 2012 when I competed in a national yoga competition.

You don’t compete in yoga anymore? No. Probably the main reason is I don’t like the breathing exercise. It is good for you, but I just don’t like it.

Describe your athletic background:  I did yoga for 2 years.  I have participated many sports: baseball, football, basketball, soccer. 

Tell us about your family: I have a Mom, Dad, and my Mom’s boyfriend.  I also have two younger sisters ages eleven and thirteen.  I have a younger brother who is seven.  What is like to be oldest?  It is fun, but there are a lot more chores when you’re the oldest.  I have to watch what I say, because everyone is younger than me.  My youngest brother will not have to worry about that.

What do you like to do for fun? I work at Crooked Furrow Farm.  I do everything except drive the tractor.  I weed. I plant. I harvest.  I fertilize.  I clean.  I love it.  It is the only work I have, but I have done landscaping to.  I love to go swimming.  Not in pools.  I don’t really like the chlorine.  I like oceans and rivers.  I like all the fish. 

Tell us about your goals – short term/long term: In crossfit -I think it would be cool to win the Crossfit Games.  It would most likely happen while I am younger.  In life- I hope to one day have a huge house because I am going be an actor.  I want to have ten good sized fancy goldfish aquariums.  And a Corvette would be super nice. 

Any advice for anyone thinking about joining crossfit train?  I would pester them to try it.  I would tell them to try it once, it is awesome.  You have nothing to lose.  It is super fun and good for you.
 

Interview by Rebecka Weinsteiger

Announcement:
We are in the new space!!!
We will be using the side door as the entrance for now.
Please do not park in front of the offices.
You may park along the side of the building, in the gravel lot, or over where we used to park.

WOD:

Sumo Deadlift  5-5-5-5-5 reps
 

Death by Burpees

Looking back on our old space, aren't you glad we have a little more wiggle room now!

Improving our 10 general fitness skills can be a long and frustrating process. It may be marked by long periods where you just feel like you will never improve in the areas that you have been working so hard on. I know that personally I can get so caught up in how many things I want to improve upon that I get frustrated by how slowly I feel that I am progressing. At times like these, I find it beneficial to look back at how far I have improved, and how much I have changed since I started Crossfit. It helps me refocus myself and to remember that as long as I keep working hard I will keep improving.

The best part of working with all of you every day is seeing you all push yourselves to work hard. I know for a fact that I have seen every single person who comes in to this gym improve since I joined this community. And every day I see all of you working hard on something you are trying to improve, whether it is trying to get that first strict pull up, an RX push-up, the dreaded double under, or add weight to any of your lifts. So I encourage you not to become discouraged as I know so many of you do when you feel like you just aren't improving, don't give up. Just remember how much you have improved and changed since the first time you walked through those doors.

Written by Jacob Hoke

Announcement:
We are in the new space!!!
We will be using the side door as the entrance for now.
Please do not park in front of the offices.
You may park along the side of the building, in the gravel lot, or over where we used to park.

WOD:  

Three rounds, each for time of:

50 calorie row
15 handstand push-ups
50 double-unders

Rest 2+ minutes between rounds

Nutrition Challenge Details

The nutrition challenge is all about you vs you! We are going to establish some good eating habits by starting with real foods. The basis of this nutrition challenge is the food you will be eating. For this challenge we will be using a paleo archetype with a few modification. We have found that this is a great place to start for individuals looking to make a big impact on their nutrition as promotes eating real food, removes common allergens, and fuels athletic performance.

The program has 2 options: 3 month challenge and 1 month challenge. We hope that you will join us for the 3 month challenge as it will get you the best results but we understand that is big commitment. You can sign up for the 1 month and choose to extend if you want to keep playing! You will earn points for your good behaviors and lose money/points for your poor choices. The program will get less strict as it progresses.

There will be a scoring system to determine a winner but we really want to the focus to be on you creating good sustainable habits that you will keep after the challenge is over. Each week you will receive a lesson about a relevant topic and then a mini-challenge for the week.

Here are the details!

•  You will be assigned a Coach to help you. You will have access to their email and phone number for questions and concerns at any time. We are here to help you! If you are at the grocery store and you are stuck give shoot us a text and we can help you out.
  
  Coach Jenna
  Coach Rebecka
  Coach Cassie

• Food logs:

• You will be required to log everything you eat and the approximate proportions
• You may log your good however you want as long as it is written down and can be shared with your coach (Google Doc, Notebook, Picture, Email). Your coach will review your food log and help you make improvements/changes
• We suggest that when you can for the first couple of weeks, you measure with measuring cups or weighing. This is just until you can eyeball what a portion size looks like.

• Body Measurements: We want to measure your progress through your body composition changes, we have a few different options. The most accurate method available is Bod Pod, there is one at OSU and it costs $35 for OSU affiliates and $40 for non-OSU affiliates. Skin calipers/fold can be done for $10 OSU affiliate or $15 non-OSU affiliate. The next option is to do tape measurements with a coach at the gym, this will be less accurate but sufficient for measuring progress. This will need to be done before and after the challenge.

• Treat meals: During months where you are allowed treat meals, this may be anything that you want for a meal or snack. If you treat yourself beyond your allowed amount of treat meals then you lose $5 dollars. This $5 dollars will go toward the prize at the end! If you cheat a second time that month you will lose $10 and the third cheat is $20 dollars.

• Scoring system: Each day there will be a total of 25 points available for you to earn through your clean eating. If you eat 5 meals/snacks per day it will be 5 points per meal you eat clean. If you cheat you will earn 0 points for that meal. Any alcohol with earn you 0 points for that meal even if the rest of it is clean.

Month 1: July 15

• Strict paleo: This will mean not cheat meals will be allowed during this month without a penalty

• This means no alcohol, grains, legumes (peanuts and beans), dairy
• Exceptions: 1 Post Workout Shake 

• Food logs:

• Week 1 and 2 will be due overnight by midnight to your coach
  Week 3 and 4 will be due at the end of the week

Month 2: August 15

• Paleo + Post workout starches allowed 1 Treat Meal per week
  
  You may add white rice/white potatoes to your post workout meal: If you workout in the morning then that might be breakfast, if you are nooner that might be lunch, or evening dinner or it could be your snack following your workout. Post workout shakes are also allowed.

• Treat Meal: You are allowed to have 1 free treat meal/snack per week. You may not save your treat meals, allowed 1 per week.
• Food Log: This month you will check in with your coach 1x per week with your coach to talk about your food log. You may send it in the format that works best for you.

Month 3: September 15

• Paleo + Post workout starches with up to 3 treat meals per week and 1-2 drinks per week allowed

• The same rules apply for starches during month 3, post workout rice/white potatoes are allowed and post workout shakes are allowed.

  • Food Log: You will check in as needed with your coach with your food log, your coach can ask you for it as well to make sure you are still doing it. If you stop logging your food, then you won’t earn any points for you food.

  • Don’t hesitate to contact Cassie or I if you have any questions about the logistics of this challenge! I can’t wait to get started! The sign up with go up this week and the seminar dates will be announced soon!
     

  • Written by Coach Jenna

Announcement:
We are in the new space!!!
We will be using the side door as the entrance for now.
Please do not park in front of the offices.
You may park along the side of the building, in the gravel lot, or over where we used to park.

WOD:  

Clean and Jerk 1 RM

Five rounds for time of:
155/105 pound Squat clean, 7 reps
14 Kettlebell swings, 53/35

Everybody who helped on Saturday or donated to the stall mat drive deserves another huge THANK YOU!!!!
You all kicked ass this weekend and have made this transition amazing!
Enjoy the new space and take a look around the new website, you guys deserve it!

Now that is a whole lot of room for activities!

Some of the moving crew, there were plenty more who worked their butts off but didn't make it into this picture.

Special shout out to Craig, my engineer! Without him, we wouldn't be doing any pull-ups, dips, or rope climbs. Craig installed all the tough stuff and helped me fix any issues in the move!