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Do it!
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WOD:   8/18/17

4 Rounds for time:
400m run
20 Wall Ball Shots 20/14
10 Kettlebell Swings 70/53

Heel clicking to take care of themselves!

Take care of yourself

You can eat perfectly, sleep eight hours a night, train for two hours a day, and listen to everything your coach says, but if you get hurt, what good is all the other stuff? I, like may of you, push through pain all the time, only to wonder why it won’t get better. I have no problem with people pushing through pain, but it depends what kind of pain we’re talking about.

Unless you’re getting paid to work out, there is no reason to work through an injury while making it worse. I’m not saying to stop working out; I’m saying do something about the injured area. Spend more time working on it during the warm up or on your own time. If you aren’t able to take care of the issue, then go see a professional. Utilize the many posters and resources we have in the gym to target key areas. Don’t ignore the signs, and end up missing large amounts of time training because your sore shoulder turned into a torn rotator cuff.

Play to your mind. Know when to take time off, or get something worked on if you need to. Don’t just acknowledge injuries, but fear missing a workout, so you do nothing about it.  Take care of yourself so you can do many more WODs down the road.

Written by Caitlin Brennan

Workout Courtesy of CrossFit Linchpin.

WOD:   8/17/15

Seven rounds for time of:
155/105 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

Next Monday, August 24th we will be holding a swimming WOD as our afternoon classes!

3:30pm, 4:30pm, and 5:30pm classes will all be held at Steve and Lisa's lake.
There will still be morning classes and noon class offered on that day, at the box.

After the WOD you can enjoy some water sport activities as well!!!

Information about where this secret lake is will be given at the end of the week!

Yesterday Sean and I went to the lake and planned out the swim WOD. It's definitely going to be a good one!

Sean and the Dogs surveying the area.

A beautiful dock and boat!

More boats and some pussy willows.

Lisa testing out the swimming course!

Workout Courtesy of CrossFit, Inc.

WOD:   8/16/15

Power Clean and Push Jerk 1 RM

3 Rounds for time of:
135/95 pound Clean and jerk, 10 reps
30 Ab-mat situps

WOD:   8/15/15

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Workout, picture, and description brought to you by CrossFit Inc.

Get a shirt, donate, and WOD!
Do it!
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WOD:   8/14/15

20 minute AMRAP of:
15 Deadlifts 185/125
12 Box Jumps 24/20
9 Toes to Bar

Silas walking the box dog with proper etiquette!

            Lot of times in communities we have rules. Some of them are spoken and others are kind ofunspoken but still there none the less! Our box has them just like any other community. I stumbled across a blog that talks about the “13 gym etiquette rules you need to know” from boxlife magazine. All of them were good and I will post the link at the end of this so everyone can take a quick peak. The one that stood out to me the most and I feel everyone needs to be reminded of on the list is #13 – introduce yourself to new comers. The box is continuing to grow and grow and we need to make sure all of our new members feel just as much a part of this community as people that have been here from the start. Don’t forget your crossfit handshake and if you see a new face get your ass over there and say hi! You can also check out the 12 other rules that were mentioned here: http://boxlifemagazine.com/community/13-crossfit-gym-etiquette-rules-you-need-to-know

Written by Sean Mackey!

https://www.eventbrite.com/e/crossfit-train-97333-lift-up-autism-tickets-18056210612

Sign-up and Donate Today!!!

WOD:   8/13/15

Front Squat 5-5-5-5-5 reps at 75-80%

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Workout Courtesy of CrossFit, Inc.

Bring a friend, bring a co-worker, bring a relative, bring an acquaintance. Get some people into the CrossFit life that you love!

Darrick getting up on the Rope!

WOD:   8/12/15

Deadlift 7-7-7-7-7 reps

 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75/55 pounds
Push jerk, 75/55 pounds

Workout Courtesy of CrossFit, Inc.

Every class should know each others names like this 5am crew does!

The Crossfit Handshake

You may have noticed that Corvallis slows down a bit during the summer.  It is the natural cycle of a college town.  The traffic thins out, you don’t have to wait in line to karaoke at that Peacock, and sometimes you might be one of two Train members busting out an afternoon WOD.  There are a number of our college student members who leave Train for the summer; yet, there are a number of people who find Train during the summer.  Maybe they are just landing in Corvallis to start a PhD.  Maybe they heard Crossfit will get them the beach bod they have always desired.  I don’t know - maybe they ran into Derek at Cibelli’s and he talked them into joining.  There is a TRAIN load of new people in this box and it is time to remind you all of Crossfit handshake.  It may have been coined by our fearless founder Brooke Bergeson herself, and dude – it is a huge part of why our box culture is super rad. 

The Crossfit handshake – it is the introducing of yourself to anyone you haven’t met yet.  Have you been doing that? Do you know everyone’s name? Do you know how they found our awesome community?  Ask.  If you forgot a name, ask again – Jacob does it all the time and we still love him.

The Train culture – you drank the kool-aid, right? We are a community that greets folks, either with a smile, high five, side slap, or any of the hand gestures other cults use.  We connect with each other – almost every day.  We connect before WODs and during warm-ups.   We partner up in stretches and in WODS.  We cheer for others after we finish our work out – and hell, if we can breathe – during a workout.   We are community of athletes, friends and family. 

We get together outside of WOD too.  Crossfit Train athletes compete at almost every nearby competition and many members come out to show support.  You should check out a competition as a competitor or spectator, it is a ton of fun and a great way to get to know your Crossfit community. Crossfit Train hosts potlucks and BBQs.  Coach Jenna organizes hikes.  Did you hear about the Spa Day?  We all share a love for physical fitness, adventure and community.  If you want to organize a group bike ride or Block 15 take over, let a coach know and they can help spread the word in the box and on the blog – until then, go introduce yourself to someone you don’t know.

Rebecka Weinsteiger

WOD:   8/11/15

15 minutes of HSPU practice:
Deficit, negatives, kicking up, etc.

3 rounds for time of:
10 Overhead Squats 145/105
400m run

Yesterday was Rebecka and Abdul's Birthday too!
Happy birthday again to all you dang August birthdays!

You either love them or hate them. Some days you’ve “got them”, and other days you don’t. You may consider them a break between other movements during a WOD, or just an annoyance that you have to fight through so you can get back to the bar. Regardless of your relationship with double-unders, it is a skill—just like anything else—that can be attained and enhanced with practice and proper technique.

World champion jump roper, and Crossfit coach, Molly Metz gives us the following cues:

The key to perfecting the double-under starts with the set-up position.

The JumpNRope Double Under Set-Up

Shoulders & Chest
-Relaxed and loose
-Hollow position

Hands
-Firm grip with thumb and pointer finger
-Drive the thumb down to initiate movement
-Keep your hands in the 3pm-6pm-3pm clock zone (where 12 o’clock is directly above your head, and 3 pm is in front of you)

 Rope
-Use a rope weight that feels comfortable
-10-12” overhead
-Adjustable size ropes are preferable

Feet
-2-4” bound off the floor
-Jump on the balls of your feet
-Toes hang towards the ground on the bound, long hanging legs

Head
-Gaze fixed to the horizon
-Neck relaxed

Elbows
-Behind the plane of the body
-90-100 degree bend

Wrists
-Quick ‘flick-flick’
-‘Shake’ your wrists out

Hips
-In line with toes
-Abdominals engaged
-Glutes slightly squeezed

Knees
-Bent slightly in athletic position
-Absorb the bound upon landing

Brought to you by Coach Caitlin

August 8th was Coach Sean's birthday and for today's WOD we are going to bring back a gem that Brooke created to commemorate Sean and Kelly's birthday a few years ago!
 

WOD:   8/10/15

Sean, Kelly, and any other August B-days WOD

22 minute AMRAP of:
2 Muscle-Ups
12 Wallballs 20/14
12 KB Swings
* but EMOM  you must complete 25 Double-unders

This Throwback photo of Sean from the first Smasher only seems fair.

Happy Birthday to Sean, Kelly, and all the other August birthdays out there!

WOD:   8/09/15

4 rounds for time of:
95/65-lb. sumo deadlift high-pulls, 10 reps
95/65-lb. push presses, 10 reps
95/65-lb. back squats, 20 reps

Workout Courtesy of CrossFit, Inc.