Don't wear white after labor day!

WOD:   9/7/15

25 minute time cap
For time:
Run 400m
25 deadlifts 225/155
25 pushups
Run 400m
24 deadlifts
24 push-ups
Run 400m
……. continue as far as you can

*With a partner, run together, share reps! 

Reppin' Train!!!!!!

Reppin' Train!!!!!!


Derek Eason
Rene

WOD:   9/5/15

René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Workout, Picture, and Description brought to you by CrossFit Inc.

Derek Eason
Horizontal Pulling

WOD:   9/4/15

Back Squat 2-2-2-2-2-2-2 reps at 90%

5 rounds for time of:
20 wall-ball shots, 20/14-lb. ball
225/155-lb. deadlifts, 10 reps

Nick’ showing why horizontal pulling is important for chest-to-bar pull ups!

Barbell Shrugged podcast puts out a new technique WOD pretty much every week. The demo and give good tips on technique for a variety of movements. I watched their one on horizontal pulling (found here). This is SUPER IMPORTANT if you have achey shoulders related to weak upper back muscles! The movements they touch in this video:

            1. Ring row - with increasing difficulty modification

            2. Bent over barbell rows

            3. Chest supported rows - great for people who compensate a lot

            4. One Arm Row

Horizontal rows will help you build your sculptural stability with out beating up your shoulders with pull ups and jerks. It can also act as pre-hab for your shoulders so that you don’t get an injury. Including it as little as 2x per week can help you keep your shoulder healthy and ache-free! Ask a coach is you have any questions and they would love to show you how to do all of these exercises!

Written By Jenna Robinson

Metcon Courtesy of CrossFit, Inc.

Derek Eason
Meal Prep!

Announcement:
Monday September 7th is Labor Day and there will only be one class at 9am!

WOD:   9/3/15

"Angie"

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Workout Courtesy of CrossFit, Inc.

Ever seen the movie Twins?  :)

Ever seen the movie Twins?  :)

Some tips for meal prepping

As another school year is approaching, we have to remember the importance healthy eating habits, even when things get crazy!

Plan ahead
You will have to schedule a few hours to cook and prepare your meals, and also some time to formulate a solid food list for the length of time you’re planning to prepare for. You’ll want to ensure that your list is varied enough so that you don’t get bored with the meals that you’re making,

Buy good tupperware
You’re going to be making a lot of food, so you’re going to need a lot of containers to keep everything tucked away in the fridge and freezer. You will likely be traveling with your meals, and the last thing you want is for the lid to fall off in your bag and the food to spill out everywhere. Don’t shy away from spending a few extra dollars to keep your meals secure.

Carve out a couple of hours on a day of your choice to meal prep
This is where the hard work comes in. Set aside a few hours to get cooking. Many people might enjoy this, but it can be torture for others—you’ll just have to keep the big picture in mind. Don’t think that you have to cook absolutely everything in one go. You can prep vegetables and season your meats and leave them in the fridge to be cooked at a later date.

Prep snacks too
CrossFit has a funny way of spiking your metabolism through the roof, which means that you’re going to be a lot hungrier between meals. It’s just as important to prepare your snacks for the days ahead as it is your meals. Have your fruit, nuts, shakes and leftovers in high quantity and readily available so when the hunger creeps up, you’ll be reaching for the right option to satisfy your cravings.

Keep it simple and start slow
There’s going to be a lot of trial and error but it’s all about finding and developing a method that works for you. So don’t start off by trying to prep your meals for an entire week. Instead, work with manageable chunks—one to two days at first. You are eating to achieve your diet goals. Start simple! Grilled chicken and some roasted veggies; doesn’t need to be any more complicated than that. Be patient with the process yet remain consistent.

 Happy Prepping!

By Caitlin Brennan

Derek Eason
Movement Prep

WOD:   9/1/15

15-12-9 reps for time of:
95-lb. thrusters
Pull-ups

   Rest 5 minutes

12-9-6 reps for time of:
95-lb. thrusters
Pull-ups

   Rest 5 minutes

9-6-3 reps for time of:
95-lb. thrusters
Pull-ups

 

John getting after some med ball cleans!

John getting after some med ball cleans!

I’ve been curious about the science behind warms up as the standards in exercise have changed in the recent years (last 10 years). In the old days you would do lots of static stretching to get warmed up but there has been a shift toward movement prep over static stretching. So what's the deal and what should we focus on that when we warm up.              

Movement prep is essentially by warming up specific movement patterns, your body will then execute these better during the workout. Movement prep will prepare you physically, mentally, increase your heart rate, core temperature, and blood flow to working muscles. It wakes up both the large and small muscle groups appropriate and helps them work together.

An example of movement prep would be doing air squats during your warm up for a day that we are doing heavy back squats as the strength component. This primes all the muscles you need to properly execute a good heavy back squat.

Incorporating movement prep has also been associated with better injury prevention and improving long term mobility and flexibility. At CrossFit Train we practice movement prep with our warm up every day. This is also why we always do the Burgener warm up every time we olympic lift. The Burgener is a great example of specific movement prep. Check out this article about movement prep.

By Jenna Robinson

Workout Courtesy of CrossFit, Inc.

Derek Eason
Mass moves mass

WOD: 8/31/15

Power Clean 2-2-2-2-2-2-2 reps

21 – 15 – 9
Power Clean 135/95
Front Rack Lunge
Push Jerk

I get excited every single day when I see more and more women falling in love with lifting weights.

It seems that women are starting to no longer be obsessed with what their bodies look like but have developed a passion for realizing what their bodies can do. Don’t get me wrong, we all want to get strong but we also want to look strong. This is where nutrition comes into play.

Once you become a “lifter” your appetite starts to grow. You’re working muscles that have never been worked before and it’s almost as if each muscle develops its own appetite. Putting restrictions on food will only lead to one thing- loss of control. Women (and men) typically get stuck in this mindset called the “cheat day mentality”. This is where they eat super clean all week, train hard every day, and Saturday night eat a whole pizza and half a tub of ice-cream. Pretty sure we have all been there. There is a happy medium between being super strict and an all out binge-fest. You can definitely eat what you want without derailing your goal.

If you know how much of each macronutrient your body needs then simply eat the food you want and ensure you meet that goal for the day. No more meal plans, cheat days, avoiding carbs, or debating whether a potato is paleo or not. If you feel like steak and eggs, have it! If you want a piece of cake, then you should have it! You have earned it and should not have to feel an ounce of guilt because of it. More importantly, that steak or ice-cream should not set you back from achieving your goals.

By Caitlin Brennan

Metcon Courtesy of CrossFit Linchpin.

Derek Eason
Wallballs?

WOD:   8/30/15

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

Workout Courtesy of CrossFit, Inc.

 

Derek Eason
This should be a fun one!

WOD:   8/29/15

“Rankel”
AMRAP 20:
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Workout, Picture, and Description brought to you by CrossFit Inc.

Derek Eason