WOD:   10/7/15

Power Snatch 1RM

Five rounds for time of:
205 pound Power clean, 3 reps
10 Burpee pull-ups

 A great man once said: "When your arms bend your power ends.”

Pulling early with your arms in a clean or a snatch is usually caused by a misunderstanding of what your arms are actually doing during the movement. you arms are not pulling the bar higher after your hips have extended. They are pulling you under the bar so that you can catch it in the receiving position. Your arms should just act as straps until you have pulled all the way through your power position and made contact with your hips. At this point  the bar is accelerating upwards and it is weightless for a split second, this is when you use your arms to help pull yourself quickly under the bar and catch it at the bottom of a front squat.

Don't be guilty of this flaw in today's Olympic Lifts!!!

Written by Jacob Hoke

WOD:   10/6/15

Prowler Pushes 5 x down and back
(Try to add weight each set)

For time:
75 Handstand push-ups
*At the beginning of each minute perform 20 Double-unders.

Rolling Out
Even if you are not exercising daily, using a foam roller once a day can be used to perform everyday maintenance on your body, which will keep you healthy –  in particular counteracting the shortening of muscles that occurs through extended periods sitting on chairs.

How to Roll

It’s difficult to provide precise detail of how to target particular muscle groups with your foam roller, but there are many resources available online. Kelly Starett’s website Mobility WOD is a great place to start if you are looking at targeting a specific region of your body. Below are some top tips for foam rolling, which you should always keep in mind before starting any regime.

1. Go Slow

Though it may feel more comfortable, or less painful to quickly roll over a muscle, a brisk movement doesn’t give enough time for your nervous system to relax the muscle. The key to successful foam rolling is to go slowly.

2. Never Roll Across a Joint

One of the most important things to remember when foam rolling is to not to roll over a joint, as this can cause hyperextension of the joint, which can result in injury.

3. Keep Breathing

One of the most important aspects of successful foam rolling is good breathing. Though sometimes foam rolling can be rather painful (discomfort will reduce with frequency), holding your breath causes unnecessary muscle tension, making it harder to reach the trigger points that are causing problems.

4. Repetition is Key

The key to foam rolling success is repeat exposure. The more times you roll a particular muscle group, the less painful the experience and the more benefits you will see.  Carry it out at least once or twice a week.

5. Don’t Roll Your Lower Back

Despite what you may see other people doing in the gym, rolling your lower back can do more harm than good. It creates a lot of potentially damaging pressure in and around the large lumbar discs and vertebrae of that part of your double-S shaped spine. The cervical (neck) and thoracic (upper back) are more flexible than your lower back, so it’s okay to roll these out, but you should only ever use very gentle pressure.

Source:
Article taken from
http://www.purepharma.com/us_en/blog/foam-roller-how-to/

Brought to you by Caitlin Brennan

WOD:   10/5/15

5 rounds for time of:
115/75-lb. hang power clean and jerks, 12 reps
115/75-lb. thrusters, 9 reps
115/75-lb. power snatches, 6 reps

All our CrossFit Train teams did awesome at WODtoberfest 2015!!!

Special Shout-out to Travis and Amber for taking First Place in the scaled division.

So proud of you!!!

WOD:   10/4/15

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95/65 pound Overhead squat, 100 reps

*with a partner!

WOD:   10/3/15

"Chelsea"
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Some new members getting their row on!
Johanna, Jeremy, Chin, and Susie. Make sure to meet them!!!

Announcements:
WODtoberfest is this Saturday October 3rd from 8:00 AM to 5:30 PM at CrossFit 3-46 GRIT in
Gresham. Come and support all the teams from Train!
Amber and Travis
Trish and Thom
Austin and Caitlin
Rebecka and Jacob
and any other teams I missed (sorry)

WOD:   10/2/15

5 rounds for time of:
Rope climb, 1 ascent
12 toes-to-bars
Rope climb, 1 ascent
50/35-lb. dumbbell squat cleans, 12 reps

Striving for that 1%

In Crossfit and hopefully in your life you should be striving to be better.  It is also important to keep that in perspective that in this process it isn’t going to happen overnight.  It requires time, persistence and hard work. I like to think about trying to get 1% better each day. It seems like a very small goal, only 1%. Yet if I continue that progress in 100 days I’ll be 100% better. Take some time to reflect and look at your goals in the box and in life. Think about what you need to do for your 1% and make sure you stay persistent as hell getting after it!

Mike J. hoping to get at least 1% better at chest to bar pull-ups.

Written by Sean Mackey

Announcements:
WODtoberfest is this Saturday October 3rd from 8:00 AM to 5:30 PM at CrossFit 3-46 GRIT in
Gresham. Come and support all the teams from Train!
Amber and Travis
Trish and Thom
Austin and Caitlin
Rebecka and Jacob
and any other teams I missed (sorry)

WOD:   10/1/15

Front Squat 5-5-5-5-5 reps

Four rounds for time of:
Run 400 meters
50 Squats

Pumpkin season!

Summer is over and fall has begun, which means pumpkin everything of course!
Here is an awesome Paleo pumpkin muffin recipe from Amee Livingston.
These will be just a tad bit healthier than those pumpkin muffin six packs at Wincos.

 Paleo Pumpkin Muffins

Ingredients:
1/3 cup Grass-Fed butter (can use coconut oil, melted and cooled)
1 cup coconut sugar
2 large cage-free eggs
1 cup pumpkin puree
1/4 cup full-fat coconut milk
2 cups blanched almond flour
1/4 cup unsweetened coconut
2 tsp baking powder
1/4 tsp baking soda
1 tsp cocoa powder
2 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp sea salt
1/2 cup chopped nuts (walnuts, almonds or pecans)
1 cup pitted and chopped dates

Directions:
Preheat oven to 325 degrees F.  In a large bowl, cream butter and coconut sugar for a minute or so and then add eggs, pumpkin and coconut milk.  Blend well.  In a separate bowl mix all dry ingredients, except nuts with a whisk until well incorporated.  Add to wet ingredients and mix until combined.  Stir in nuts and dates.  Batter will be pretty thick.

Spoon into paper lined muffin tins and bake for 30 minutes.  Check muffins at 25 minutes and continue cooking until a toothpick comes out clean.  

Source: http://ameessavorydish.com/grain-free-pumpkin-date-muffins/

Brought to you by Caitlin Brennan

Announcements:

WODtoberfest is this Saturday October 3rd from 8:00 AM to 5:30 PM at CrossFit 3-46 GRIT in
Gresham. Come and support all the teams from Train!
Amber and Travis
Trish and Thom
Austin and Caitlin
Rebecka and Jacob
and any other teams I missed (sorry)

WOD:   9/30/15

10 minutes for a max distance broad jump.

10 rounds for time of:
250’ Shuttle Run (50’ x 5)
50’ Walking Lunge
3 Wall Walks

 

Sign up for the 2015 Everyday Warrior Battle Series

https://www.everyday-warrior.org/

From Everyday Warrior's website:

Our Mission

Everyday Warrior is a 501(c)(3) non-profit organization founded with the primary mission to inspire, empower, and financially support individuals in the CrossFit community who have been diagnosed with cancer and are currently undergoing treatment.

If that is not an awesome cause I don't know what is.

Lets all participate in this great fundraiser!

WOD:   9/29/15

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
95/65-lb. back squats, 20 reps
30 double-unders

Now that is a lot of mobility work!

Increasing our mobility takes time, you have to work on it. There are a few simple stretches you can do at home that will help pay off in the long run.

First, our inactive squat hold! You can hang out in that for 5-10mins while you are unwinding at the end of the night, or taking a few minutes and watching something on TV. This will help your squat mobility greatly which never hurts to work on.

One of my favorites that you can also do while just hanging around the house is PVC External Shoulder Rotation. Yes, I know we do not all have PVC pipes lying around the house but a broom will work just fine. Hanging out in this stretch for even a few minutes a day will help out with your front rack position. You can also do this at the box, say while a coach is explaining the WOD you can hang out in that external rotation while you are listening to your coach tell you about what will be happening that day.

Both of these stretches are easy to do and will help your overall mobility!

Written by the Sean Mackey!

WOD:   9/28/15

Establish a 1RM Push Press

Five rounds for load and time of:
15 Handstand Push-ups
5 Deadlifts

Nutrition Myths to Forget Forever
(taken from PurePharma)

While you’re further journeying into muscle building territory and learning all sorts of cool things, there are other things that you’ll want to toss out the window and never think of again.

Myth #1: The earlier in the day you eat sweets, the better, because you give your body more time to burn it all off.

FALSE! Put down the brownie. Put it down, now. Loading up on sugar right after you wake up sets the tone for your whole day and not in a good way. Your blood sugar will spike, and you’ll have enough energy to go run with the bulls in Pamplona. And then you’ll crash. Hard. To complement your out-of-the-blue fatigue, throw in cravings, moodiness and headaches. Sound like fun? No.

Myth #2: Fats are the enemy.

I’m ashamed to admit that I, like many others, was once a passenger on the low-fat/no-fat train. Boy, have we been wrong. I’m not telling you to go eat a Snickers. I’m talking about the fat that comes on your delicious, organic, grass-fed meat; coconut oil; and raw, amazing, raw, raw, raw cow’s milk. Healthy fats are essential for a solid body and mind. Among several other benefits, they lower the bad cholesterol and up the good kind, strengthen your immune system, keep your brain sharp and even help improve your mood (2).

Myth #3: Athletes, Beware! Too much protein will make you sick.

No. Athletes — know that the standards of appropriate protein consumption have been set for the average American, who works long hours sitting at a desk. One of the concerns about consuming too much protein arises from the fact that for a more sedentary person, too much protein is like eating too much of pretty much anything and it can lead to weight gain. This is not a concern for you. As far as research into protein overconsumption by athletes goes, there is still little to no evidence of it causing dangerous side effects (3).

Myth #4: Everybody should be drinking a gallon of water a day.

This is a good one. I drank a gallon of water a day for a few weeks before I gave up. I guess I got sick of running to the bathroom all day.

Yes, we should drink plenty of water. Yes, a lot of us walk around dehydrated and we don’t even realize it! However, my coach recently dropped a knowledge bomb on me and explained that it isn’t necessarily how much water you drink, but what’s in it. Check out trace minerals. You can buy them in liquid form and add a few drops to your bottle. This is a great way to give your body what it needs without gorging yourself on a trough full of water.

All of the rules can be overwhelming. Just remember not to be afraid to try new things and see what your body likes best; nourish yourself after strenuous activity; and start your day off on a good note by avoiding the sugar.

Source: http://www.purepharma.com/us_en/blog/diet-for-building-muscle/

Brought to us by Caitlin Brennan

Don't believe the myths, get strong like Josh.