Pre-Order your CrossFit Train Summer T-shirts and Tanks
Sign-up near the whiteboards at the box!!

WOD:

For time:
Row 60 calories
50 Pull-ups
40 Burpees
30 Handstand Push-ups
20 Turkish Get-ups 53/35 (total)

Stress Relief at its best! Lifting Weights!

I don’t know about you guys, but I know if I’ve had a crappy day there is nothing better than getting into the box and throwing some heavy weights around. It just helps vanish the stress away! Now I understand that there is such a thing as good stress and that helps keep us motivated and focused. There is also too much stress which can have bad effects. It has shown that too much stress can lead to headaches, upset stomach, back pain, and even trouble sleeping. Also while your body is all stressed out it can weaken your immune system making it harder to recover, and to fight off any illness. Make sure you keep getting your daily dose of stress relief so those levels don’t get too high!

Brought to you by Sean Mackey

Pre-Order your CrossFit Train Summer T-shirts and Tanks!!!
Sign-up near the whiteboards at the box!!!

WOD:

Front Squat  3-3-3-3-3 reps

Complete as many rounds as possible in 12 minutes of:
75/50-lb. dumbbell snatches, 10 reps
20 box jumps, 24/20-inch box

5am waking up the right way, with some running. (I'm sure there was some caffeine involved too!!)

 Ever wonder if that coffee you are drinking to wake up in the morning can do anything besides just get you moving in the morning? The answer is yes, research has shown that caffeine can have a positive effect on your performance. It is also important to remember that caffeine is still a drug and you can build up tolerances to it. Caffeine has been found to help enhance endurance levels, it helps mobilize fat stores and encourage working muscles to use fat as a fuel. Which means that caffeine will help promote the use of stored fat for energy rather than your glycogen stores which will increase fat burning. It may also help reduce the effects of delayed onset muscle soreness, also known as DOMS. There is a great article that you can check out by following the link below that goes into more detail about all the goodness of caffeine!

http://boxlifemagazine.com/nutrition/the-athletic-benefits-of-caffeine

Written by Sean Mackey

CrossFit Train Summer 2015 Line!

You've made your wishes known, and the powers that be have heard your cries. The CrossFit Train Summer 2015 line has finally arrived! 

CrossFit Train's design team will have two offerings, a t-shirt for men (from Canvas, will be similar style to the most recent blue Train shirts):

And a tank for the ladies (NextLevel burnout tank):

Shirts and tanks are $25 which can be paid by cash or check to Derek Eason, LLC (we will not be charging your Frontdesk account for this order). We will be doing a pre-order only for these shirts. There will be a pre-order sign-up at the gym, don't miss out on this stylish summer line! 

WOD:

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20/14 pound ball
15 Kettlebell swings, 53/35 lbs.

WOD:

10 minutes to Work up to a Heavy Power Clean

21-18-15-12-9-6-3 reps for time of:
115/75-lb. power cleans
One-legged squats, right leg
One-legged squats, left leg

All the participants of last years Olympic lifting meet, looks like they had fun!!!

Olympic Lifting Meet! 

Get excited people... because on Saturday August 8th Crossfit Train will be hosting our SECOND in-house Olympic Weightlifting Meet! 

What exactly is an Oly Meet? 

In the meet individual athletes will compete for the highest single snatch and clean and jerk. Each athlete will get three attempts at the snatch and then three attempts at the clean and jerk.

We will divide our lifters into a women's heat and a men's heat. In a traditional meet lifters are also divided into weight classes, but we will use the Sinclair Total (http://www.iwf.net/weightlifting_/sinclair-coefficient/) which scales your lift based on some extra fancy math so that all lifters, regardless of weight, are on the same playing field.

Want to compete? Great! Keep and eye out in the box for a sign-up sheet! Spaces will be limited to 20 female and 20 male lifters so don't dilly dally. Super snazzy spectacular prizes will be awarded to the top three female and top three male lifters!

Want to come cheer your fellow Train Oly lifters? Awesome! All spectators are 100% welcome and encouraged! Successful snatches are even better when your grandma/brother/mom/boyfriend/neighbor/etc is there cheering for you! 

This will be a perfect opportunity to test your ability in the olympic lifts and hang out with your Train family, so mark the date! 

More details on meet structure and rules will be sent out by email to those who sign up. 

Email Cassie (finer.cassie@gmail.com) with any questions!

Written by Cassie Finer

There will be no class Saturday or Sunday

God Bless America

Announcements:
July 3rd at 6:30pm
Grand Opening/July 4th Barbeque!!! At the Box!
Bring meat, sides, and drinks. We will provide the grills, music, and space!
Lets Party!!!

Nutrition Challenge:
Cassie and Jenna will be holding a nutrition seminar about the Nutrition Challenge and the Paleo Diet.
We want to know when you all are available to attend, so a doodle poll has been created:
http://doodle.com/axpegy6s49c22cxx
Everybody interested in nutrition or the Paleo diet are welcome to attend

WOD:

Push Press 10-10-10-10-10 reps

 “Diane”
21-15-9
Deadlift 225/155 lbs
Handstand push-ups

Development of midline stability or your core is super important in CrossFit; we use it in practically every movement from overhead squats to deadlifts to sprints. While looking good is a side benefit (in CrossFit) for having a strong core, how do we actually develop abs? One way is through doing L-sits! They look seemingly easy but trust me they are tough! This movement demands strength, mobility, and focus! You want to fight to make that “L” shape by straightening your legs as much as possible, pointing your toes forward, supporting yourself with straight arms stacked right next to your body, and holding your core tight.

Scott and Kolby say L-sits are fun!!!

There are few different modifications for L-sits that can help us progress toward that perfect L-sit. We start out by using boxes so that we have more distance from the ground to work on bringing the legs farther up off the ground. An easier modification than that would be to bring your legs in to a tucked position. We typically do L-sits on parallettes which can have the same modifications as the boxes, working on the tucked position, putting one leg out then both legs out fighting for straight legs. If the parallettes are a little too easy (ha) then you can try L-sits on the floor.

Adding just a little bit of ab work such as L-sits could go a long way in your training. Try to accumulate 1:00 in an L-sit or L-sit progression and work from there. They don’t require much space, equipment, or set-up so give them a try this week!

Written by Jenna Robinson

Announcements:
July 3rd at 6:30pm
Grand Opening/July 4th Barbeque!!! At the Box!
Bring meat, sides, and drinks. We will provide the grills, music, and space!
Lets Party!!!

Nutrition Challenge:
Cassie and Jenna will be holding a nutrition seminar about the Nutrition Challenge and the Paleo Diet.
We want to know when you all are available to attend, so a doodle poll has been created:
http://doodle.com/axpegy6s49c22cxx
Everybody interested in nutrition or the Paleo diet are welcome to attend

WOD:

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

If you have been to the box the last couple of days then you probably noticed the amazing new fans we got!!
These two were dropped off at the steps up to the box at around 6:30pm on Monday night. Brand new in the box, with extension cords to match, and nothing but a Wilco gift receipt.
We do not know who out of our awesome members donated these much needed fans, but we are all so grateful!!!
Thank you so much!!
They are definitely going to come in handy this summer, for all of us!!!

Just because we have these awesome fans, doesn't mean you can neglect staying hydrated. Make sure to drink adequate amounts of water throughout the day, before the WOD, and don't forget to keep drinking once you have left the box as well. Stay hydrated in this heat!

Announcements:
July 3rd at 6:30pm
Grand Opening/July 4th Barbeque!!! At the Box!
Bring meat, sides, and drinks. We will provide the grills, music, and space!
Lets Party!!!

Nutrition Challenge:
Cassie and Jenna will be holding a nutrition seminar about the Nutrition Challenge and the Paleo Diet.
We want to know when you all are available to attend, so a doodle poll has been created:
http://doodle.com/axpegy6s49c22cxx
Everybody interested in nutrition or the Paleo diet are welcome to attend

WOD:

Hang Power Snatch 3-3-3-3-3-3-3 reps

Five rounds for time of:
10 Toes to bar
75/55 pound Power snatch, 10 reps
10 Wall ball shots, 20/14 pound ball

Guys this is just a friendly reminder. The new space is awesome and we no longer have to worry about smacking each other while we are doing double unders in a full class or how close our barbell may be to someone. With this new luxury however, that doesn’t mean start doing dumb things such as throwing your barbells down from overhead, or throwing the weight forward just because you still have a little more room to move.

Also make sure to clean up your weights, bars, boxes, bands, and any other equipment you use. In the bigger space it can be very tempting to leave things where they are simply because we have so much room. Please remember to put stuff back were you got it!

Make sure you still treat everything just as you have, as this new space is yours and we want to keep it nice! Enjoy it, have fun, and get ready for some new things!

Plenty of room for everybody to be ballin'

Friendly Reminder Courtesy of Sean Mackey

Announcements:
Grand Opening/July 4th Barbeque!!! At the Box!
July 3rd at 6:30pm
Bring meat, sides, and drinks. We will provide the grills, music, and space!
Lets Party!!!

Nutrition Challenge:
Cassie and Jenna will be holding a nutrition seminar about the Nutrition Challenge and the Paleo Diet.
We want to know when you all are available to attend, so a doodle poll has been created:
http://doodle.com/axpegy6s49c22cxx
Everybody interested in nutrition or the Paleo diet are welcome to attend

WOD:

Three rounds Each For Time of:
Row 1000m

Rest as needed.

Last Friday Brooke had her baby!!!! Pilot Bergeson was welcomed into the world!

Brooke Posted this picture and wrote "She has arrived! 6/26/15 weighing in at 6lbs 10 ounces! Pilot Sambo Bergeson! She is an absolute bundle of LOVE."
 

That is a darn cute baby, if I may say so myself. Make sure to congratulate Brooke, Brady, and Dash for there new addition to the family!!!

Announcements:
July 3rd at 6:30pm
Grand Opening/July 4th Barbeque!!! At the Box!
Bring meat, sides, and drinks. We will provide the grills, music, and space!
Lets Party!!!

Nutrition Challenge:
Cassie and Jenna will be holding a nutrition seminar about the Nutrition Challenge and the Paleo Diet.
We want to know when you all are available to attend, so a doodle poll has been created:
http://doodle.com/axpegy6s49c22cxx
Everybody interested in nutrition or the Paleo diet are welcome to attend

WOD:

Complete as many rounds and reps as possible in 12 minutes of:
155/105 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24"/20” box

  Recently I had an article sent over to me from a friend (Thanks Jen!) that talked about our body language and how it affected our performance. Some of the findings were pretty interesting! Research showed that people who stood in a “high power” pose for two minutes experienced a 20% increase in testosterone and a 25% decrease in cortisol. Where people who stood in a “low power” pose for two minutes experienced a 10% decrease in testosterone and a 10% increase in cortisol. Which is pretty intriguing since testosterone is one of the major hormones for building muscle and cortisol plays a role in the breaking down of muscle tissue.

  If you’re wondering how to get into this power pose this is what the article says “Stand in front of the barbell, box or whatever it is that feels intimidating. Put your hands on your hips, hold your head up with a broad, puffed up chest. Act like the boss you are and know that the bar will be very, very afraid.” Don’t be afraid to get into your pose next time you are going for that PR! For a little more information you can check out the whole article here:

 http://boxlifemagazine.com/training/can-body-language-impact-your-athletic-performance

I'm sure Kyle T. approached that bar with some proper body language!

Written by Sean Mackey