WOD: 9/17/15
20 minute AMRAP of:
Run 200m
10 Burpees
15 Box Jumps 24/20
Erik went ahead and built us an awesome.......
Peg Board!!!!!
It's pretty darn tough, but definitely something to work towards.
Give it a try, but remember to be safe when falling off!
WOD: 9/16/15
"Marco"
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135/95 lb.
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
Workout, Picture, and Description brought to you by CrossFit, Inc.
WOD: 9/15/15
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Ankle flexion can be a HUGE limiter for squat depth. There are a bunch of stretches to help with this, here's a new one from Crossfit Invictus that I highly recommend adding to your repertoire!
Brought to you by Cassie Finer
WOD: 9/14/15
12 minutes to a 1RM Back Squat
For time:
100 Squats
Rope climb, 4 ascents
75 Squats
Rope climb, 3 ascents
50 Squats
Rope climb, 2 ascents
25 Squats
Rope climb, 1 ascents
Registration Opens September 14, 2015
4-WEEK ONLINE WORKOUT COMPETITION
November 2nd — 29th
RX • SCALED • MASTERS • TEEN
Everyday Warrior is a 501(c)(3) non-profit organization founded with the primary mission to financially support, inspire and empower individuals who have been diagnosed with cancer and are currently undergoing treatment.
The Battle Series is an annual 4-week online competition hosted each November. Participants will complete 1 workout a week over 4 weeks, much like the CrossFit Open! There will be various divisions to include RX, Scaled and Masters, and Teens to ensure everyone can go to battle!
**More information will be given in the box. Bottom line is, GET SIGNED UP!
Brought to you by Caitlin Brennan
WOD: 9/13/15
Three rounds for time of:
60/40 pound Dumbbell snatch, 15 reps, right arm
15 sit-ups
60/40 pound Dumbbell snatch, 15 reps, left arm
15 Toes to bar
WOD: 9/12/15
“Partner Nancy”
5 rounds for time of:
400m Run
30 Overhead Squats 95/65
*Run together, share the squats!
Noon Class getting after the WOD yesterday, For AMERICA!!!
9/11 Memorial WOD:
For time: (with a partner)
2001m Row
92 Box Jumps (people in plane 1)
64 Deadlifts 225/155 (people in plane 2)
64 Burpees (people in plane 3)
44 KB Swing 53/35 (people in plane 4)
125 Air Squats (People in the Pentagon)
Photo courtesy of http://www.closettraveler.com/2014/09/10/remembering-911/
WOD: 9/10/15
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. score is total reps.
Workout Courtesy of CrossFit, Inc.
Pat Sherwood has been doing Crossfit for 10 years now. He works at HQ and does amazing things for the community. He is the mad man behind Crossfit Linchpin which pumps out awesome programming daily for free, for our community. More than anything he keeps things very real. This will be a little longer blog for me, I know mine are usually short and sweet but Pat just posted 10 things that he has learned over his 10 years of Crossfit. Here are all 10 and it is great advance no matter where you are at in your Crossfit journey:
10. Take training seriously, but don't take yourself too seriously. Have more fun. When you are new, every day seems like it's raining PRs. That will eventually slow down. Always strive to improve, but learn to enjoy going to the gym, working hard and going home … regardless of how the workout went.
9. Read the CrossFit Journal from the very first article, which was published in April of 2002. There is a wealth of information buried in those old articles.
8. Eating healthy is important, but please don't be the weirdo that turns down cake and ice cream at a birthday party because it does not fit your diet.
7. The first time someone told me about CrossFit, I thought it sounded ridiculous. This was due to my ignorance of what CrossFit's methodologies truly were. I was closed minded and thought I knew everything. If you encounter people like that (like I was), be patient. CrossFit is fun and effective; there is no denying that. Most of us thick-headed know-it-all types will eventually come around if you give us enough time and some sound information. (See No. 9.)
6. When it comes to getting fit, you can't beat the classics: couplets, triplets, chippers, EMOMs, heavy lifting, gymnastics, running, etc. I've been very lucky to interview and spend a lot of time with the fittest people in our community. I will let the cat out of the bag: There is no secret training. Don't cherry-pick workouts. Work your weaknesses. Train with variance. You will improve.
5. Get out of the gym. Working out is awesome! CrossFit is awesome! It's safe to say that I'm a CrossFit fanatic. That being said, if 10 minutes after meeting you we are still talking about your back squat, I'm secretly bored to tears. Seek balance in your life. Go for a hike. Learn to play a new sport. Go use your fitness. Enjoy life.
4. Crawl. Walk. Run. Master the basics. These days people see the CrossFit Games and they want top-level lifts and times immediately. That's not the way it works. Those men and women have put in years of work to be able to do what they do. You will have to do the same. Don't be in a rush to advance. Do not blow off the fundamentals only to develop bad habits you will one day need to break.
3. Support other communities. If someone does not do CrossFit because they choose to only Olympic lift, power lift, run, do pilates, yoga or something else … WHO CARES? Obviously, I'm biased and think CrossFit would better prepare them for a long, healthy life, but at least they are not sitting on the couch stuffing their face with sugar.
2. Be humble. If you walk around with an attitude because you have fast times or big lifts, well, there's no other way to put it … you're a douche bag. Also, one day you will not be the strongest or the fastest. Someone will be better than you, and then you will be left with nothing and surrounded by people you did not treat with kindness.
1. Help others on their journey. Remember when you first picked up a barbell or tried a muscle-up? Remember when you could not kip or even do a single pull-up? Remember when proper nutrition seemed overwhelming and confusing? Do you remember the person who did not look down on you for being inexperienced, but rather genuinely cared and helped you? Be that person.
Brought to you by Sean Mackey.
Words of Wisdom written by Pat Sherwood, CrossFit HQ
Source: https://www.facebook.com/crossfit/posts/10152960169802676:0
WOD: 9/9/15
Deadlift 2-2-2-2-2-2-2 reps at 90%
For time:
53/35 kettlebell swings, 75 reps
Run 1 mile
53/35 kettlebell swings, 75 reps
As another school/work year approaches, I always find myself in a state of reflection.
It’s really easy in life to get caught up in the daily craziness. CrossFit is the same way. We get focused on progress and on PRs. We focus on weights and times and what not to eat. We have bad days and we get frustrated. We get caught up in it all.
3 years ago, I came to Crossfit Train looking for a place to work out and get “back in shape”. What I found was so much more. I found my passion in the walls of a tiny garage filled with gym equipment. I found much more than a workout; I found determination, motivation, and maybe most importantly, friendship and life.
Why do we Crossfit? Why has it become such an integral part of our lives? Such a routine part of our day? I don’t walk through the doors every day hoping to PR every time. I am not in constant search of lifting more weight or getting faster times. Of course I want to improve, but it’s about improving myself. It’s about the commitment to becoming better. It has become a relationship, as crazy as that sounds, and in relationships there are good days and bad days; there is closeness and there is frustration. I show up to the gym everyday not to beat everyone in the class or be the one to lift the most weight. I show up to the gym every day to be strong and enjoy life. Some of you show up to be able to chase your kids through the park, and to wrestle them in the living room. Maybe you want to be able to enjoy long hikes, or bike rides, or surfing lessons! Maybe you just want to be able to hang at a party….. It’s not about perfection; it’s about life.
CrossFit is about the fitness, the fun, and the friendship!!!
Written by Caitlin Brennan
Workout Courtesy of CrossFit, Inc.
WOD: 9/8/15
Front Squat 7-7-7-7-7-7-7 reps
Ten rounds for time of:
7 Burpees
7 Knees to elbows
When and why did you start Crossfit? What made you chose Crossfit Train?
I started Crossfit last summer while I was in Portland working on an internship. I had always been interested in trying it out, but wasn’t sure how well I could handle the weightlifting elements. Before Crossfit I had done some Muay Thai and really enjoyed that, so I found a gym that incorporated both. Once I started learning the movements and getting involved in the community, I was hooked.
I chose Crossfit Train because it appeared to be the only legitimate Crossfit gym in the Corvallis area (based on website and facilities). Derek was very welcoming during my fundamental class and that made the decision to choose Crossfit Train easier.
What do you like best about Crossfit?
I like the challenge and the level of fitness Crossfit keeps my body in. I keep coming back to improve myself both physically and mentally and also for those awkward comments and inappropriate jokes that keep me laughing.
What is your workout schedule? Which class times do you prefer? How do you make time for Crossfit?
For about the last 5 months I have strictly been a 3:30 guy with an occasional Friday morning or weekend workout just to mess with Derek. I like 3:30 because it splits up my day nicely while working on my final project for my graduate degree (and of course the people). My internship just ended, so making time to come in isn’t a challenge at this point, but that hasn’t always been the case. I have been busier while working and going to school and I just made coming in a regular part of my day. Crossfit is as important as studying for a test or turning in a work assignment. Regular attendance keeps my energy levels up and mental capacity sharp.
Describe your most memorable Crossfit moment?
My most memorable Crossfit moment was Brooke’s going away party; it was my first time hanging out with Crossfit Train members outside the gym. I had a great time and it was awesome to get to talk with so many people I had never had the chance to meet.
Do you remember your first workout?
I remember coming in and being totally overwhelmed, not knowing who I had chatted with or emailed, and then being thrown into a regular workout before my first fundamental. Everyone was very encouraging and friendly; they did a good job selling the gym to me.
What type of music do you like to work out to? What is your favorite work out song?
I like a constant switch in musical styles and songs so that I’m not constantly hearing the same songs over and over, but overall I’m definitely a dubstep/trap/edm music guy (all about that bass). My favorite workout song is of course Bring Sally Up (I like the song challenges).
Any advice for anyone thinking about starting Crossfit?
I would advise anyone to give it a try. If you’re serious about getting in shape, this is the way to go. I would also say not to worry about starting out, there are modifications for everything and the coaches are there to help. I have thoroughly enjoyed my time at Crossfit Train, and would recommend it to anyone thinking of joining.
What is the first thing you think about when you wake up?
Food and coffee, then I can move on from there.
Where was your last vacation, what took you there?
Napa, California. My friend moved there and got a management position at Gallo Winery, so needless to say I got an awesome spring break trip for cheap.
Describe your athletic background:
While I have played sports throughout my grade/middle/high school days, I would not consider myself to be a very athletic person. Not until high school football did I really get into good shape. I dedicated many hours in the weight room and on the field. Once at OSU for my undergrad I lost all motivation to work out, and reached a peak weight right after my graduation. I started running to get myself back in shape, and have since branched out to other forms of exercise.
Tell us about your family:
My immediate family consists of me, my Mom Terri, and my Dad Norm (only child, don’t judge). I also have a girlfriend Madison, and an amazing group of close friends that always know how to have a good time.
Tell us about your occupation:
My internship consisted of assessing stream restoration at a watershed scale. In short I compiled a lot of stream restoration project information in an attempt to better understand how restoration work affects salmon habitat. This work is also what I’m using for my final graduate project, which is in Environmental Sciences with a focus on Water Resources.
Tell us about your goals – short term/long term:
One big one that’s both short and long term is finding a job! With my internship just finishing up and my final project almost complete, I looking to start my career. In regard to Crossfit, I would really like to keep improving on my pull-ups, and eventually get a bar muscle-up. I would also like to come in and work on things we normally don’t get to like bench presses and sled pushs, and maybe flip one of those tires I see outside.
What do you like to do for fun?
I enjoy going on hikes, hanging out with friends, snowboarding, camping, binge watching Netflix, and learning about environmental topics and issues.
Interview and picture by Rebecka Weinsteiger
Workout brought to you by CrossFit, Inc.
