Announcement:
Fall Apparel is here!
PRE-ORDER ONLY with cash or check made out to Derek Eason, LLC. If you want one, don't wait! 
T-shirts are $25 and hoodies are $45.

WOD:   10/27/15

Front Squat 10-10-8-8-6-6 reps

Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135/95-lb. thrusters, 10 reps

Double Darth Vader throwdown!!!!

This Saturday at the normal 9am class time will be our annual Halloween Costume WOD!!!

Come in with your craziest Halloween costumes and workout!

Let's see how scary and creative you guys can get!!!

http://www.bing.com/images/search?q=halloween&view=detailv2&&id=1C9D6D087A261DFA626567BCCB29CE7AD59F5655&selectedIndex=5&ccid=nf4UfD5S&simid=608017329492132798&thid=OIP.M9dfe147c3e524ad2cb59281fe0d2a8dbo0

WOD:   10/26/15

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
225/155-lb. deadlifts
Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155/105-lb. power cleans
One-legged squats

FALL APPAREL IS HERE!

IT IS NEW SHIRT AND HOODY TIME! Check out the new design:

The "base" color (blue above) will be the color of the garment you order, see below. These are going to look super sharp!

We will be offering two t-shirt colors, charcoal black and true royal, and one hoody color, true navy. The shirts are the same as our previous order (so comfy) and the hoody is one of my and Coach Sean's favorites! 

We will have blanks for you guys to try on as well as an order sign-up in the gym through November 6th. As with last time, these are PRE-ORDER ONLY and cash or check made out to Derek Eason, LLC. If you want one, don't wait! 

T-shirts will be $25 and hoodies will be $45.

WOD:   10/25/15

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Conditioning, its good for you!

Reminder: Barbell Club intro clinic at 10am today!!!

WOD:   10/24/15

"Kelly"

5 rounds for time of:
Run 400 meters
30 box jumps, 24/20-inch box
30 wall-ball shots, 20/14-lb. ball

Get ready to partner up and get after this Classic CrossFit Girl!

This could be you! Ready to get after some KELLY!

WOD:   10/23/15

Deadlift 5-5-5-3-3-3-1-1-1 reps

21-15-9 Reps for time of:
Chest to bar pull-ups
Burpee box jump 24"/20"

I'm not saying you need ROMWOD, Jesse. This is just a great black and white Overhead Squat picture of you.

Romwod 

I've started seeing ads for an online video service called ROMWOD recently and finally decided to check it out. https://romwod.com/ 

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. 

The co-founders, Daniel and Jeremiah Head, have a lot of experience coaching athletes. Their certifications range from degrees in Kinesiology, yoga certifications and teaching, athletics coaching, etc. You can read about both Daniel and Jeremiah here: https://romwod.com/about/. 

So they offer a 7-day trial and I figured I'd do a day or to and cancel before I got charged.... But I have to say, I've been really loving it! The "workouts" are 10-40 minutes, and they always give you time options so you can do what fits in your schedule. I would describe the style as "Yin Yoga." Each pose is held passively for 2-5 minutes with a focus on breathing. What's nice is that it's yoga geared for Crossfit, so it hits the areas that we need the most help with. 

I've found it really nice to have a guided stretching session that I can do at home. The voice instructions get a little cheesy sometimes, but the sessions feel SO good I can ignore it. I'm sure there are other really great online yoga options (post in the comments if you know any!) but I figured I'd let you all know about this one! 

Brought to you by Cassie Finer!

Announcement:
Every Thursday is new person day, you are always welcome to bring a friend to try out CrossFit, tell your co-workers to come give it a go, or rope a family member into their first workout!

WOD:   10/22/15

Back Squat 10-10-8-8-6-6 reps

2 Rounds Each for Time:
100 double-unders
50 Air Squats
25 step-ups 45/30-lb. to 24/20-inch

Rest at least 3 minutes between rounds.

Boys and Girls Climbing the Ropes this Monday!!!!!

WOD:   10/21/15

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball
Sumo deadlift high-pull, 75/55 pounds
Box Jump, 2014" box
Push-press, 75/55 pounds
Row (Calories)
Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Sweating while sick, will it make you suck less?

Training while sick…. Should you? (Taken from the RX Review)

Being sick sucks. It’s going to happen at some stage, and you will be struck down with a cold or flu when you least want it. At these times you have some decisions to make. Do you push through, do you rest completely, do you get some half-assed training in? What is the right course of action?

Most of us crazy CrossFitters will choose to push through. That’s how we’re built, and it’s what we do best. But is it ideal to train sick?

No. Not at all.

It sometimes takes a couple days to realize, and accept the fact that you are in fact, sick. Once those two days are out of the way and you’ve spread a few germs among your CrossFit family, this is when you start to realize that you are screwed and you start bargaining with yourself and the flu. You then decide to cut back your training, still trying to push through another day or two, only to finally realize, in a state of anger, that it’s over. You’re screwed and the inevitable has finally become reality – you have to rest! You’re sore all over, your joints ache, your coughing up phlegm, your nose is running and your throat is dry and tickling all night.

You’re sick. It’s time to surrender, sleep, rest, cut your training out completely and take the time to allow your body’s immune system to do its job.

My advice is to get as much rest as possible in that first week. Your first week begins from the moment you realize and accept that you are sick, from the moment you surrender and begin to rest and hydrate. The second week is when you can begin to train again, staying on top of your sleep and hydration. At this stage you’re good to train – but it should be with very low expectations and at a lower intensity than you’d ideally like. Strength work and lighter aerobic work are ideal here. This is the week to help your immune system by mobilizing your body, blood and oxygen systems! It’s not the week to smash yourself back into fitness because you missed a few days last week. In the scheme of things, the period of rest when you were sick will always serve you well. It will help your body get a break, even if it was un-welcomed and un-invited.

Bottom line is we get sick. It is somewhat avoidable, but it’s also inevitable. Do what you can to help yourself avoid flu, but if, and when you do go down, surrender and rest sooner. Don’t be a hero and keep pushing through, it’s embarrassing and fairly pointless. Get sick, rest, get well, move on with your life. Simple!

Article brought to you by Caitlin Brennan

Source:  http://therxreview.com/amanda-allen-training-sick/

WOD:   10/20/15

EMOTM for 15 minutes
3 Hang Power Cleans

Three rounds for time of:
135/95 pound Hang power clean, 15 reps
15 Burpees

For all of our newer members, and maybe some of our older ones. When you get the Crossfit bug and decide to spend all of your free time on the internet looking it up. Some of the best information can come from a publication that Crossfit HQ puts out. It’s called the Crossfit Journal. It has everything you could ever think of when it comes to Crossfit. You can search back through the archives to find anything you may be searching for. It is a great resource for everyone and can be found here:

http://journal.crossfit.com/

Written by Sean Mackey
Snip-it from  http://journal.crossfit.com/start.tpl

Announcement:  

Changes to Barbell Club, Please Read Below!

WOD:   10/19/15

Push Press 5-5-5-5-5 reps

For time:
95/65 pound Thruster, 27 reps
Legless rope climb, 4 ascents
95/65 pound Thruster, 21 reps
Legless rope climb, 3 ascents
95/65 pound Thruster, 15 reps
Legless rope climb, 2 ascents
95/65 pound Thruster, 9 reps
Legless rope climb, 1 ascent

CHANGES TO BARBELL CLUB STARTING THIS WEEK

If you came to the first few weeks of Chris Swartz's Barbell Club you'll know that we are VERY lucky to have him as our new Olympic lifting coach! Chris has a ton of experience and we all have a lot to learn from him. In his first few sessions coaching, athletes spent the entire class moving with just PVC pipes and very light weight, drilling the fundamental movements for the snatch, clean, and jerk. Those of you who attended these sessions are raving about how much you learned.

What is clear to me after observing these first few sessions is that we need to make sure anyone attending Barbell Club has a certain baseline level of knowledge. This will allow Chris to spend time coaching every athlete in the class and will make the experience more rewarding for everyone.

So what's changing? 

Similar to how you did a 1-on-1 before starting at CrossFit Train, we are going to implement a Barbell Intro Clinic that will provide you with the knowledge to move into Barbell Club. You will not be able to attend Barbell Club until you've completed one of these clinics unless given permission by Chris, Derek, or Cassie. Why the exemption? There are people who attend Barbell Club regularly, have attended all of Chris' classes, and/or are very knowledgeable about the Olympic lifts. There will be situations where we will "grant" permission without requiring clinic attendance. 

At first these clinics will be FREE, and we will offer them every other Saturday for six weeks (three clinics in total). They will take place from 10a-11:30, right after the WOD. You only need to attend one clinic in order to go to Barbell Club, but you can come to more if you like! The first clinic will take place on 10/24/2015 at 10am. The following clinics will be held on November 7th and 21st.

Until 10/24 we will continue to allow anyone who has graduated from 101 to attend barbell club. If you haven't attended in the past month you may get pulled aside for a quick "movement" test. 

After these free sessions, we will start to charge for the Barbell Into Clinic. The pricing will be as follows:

Group Clinic (3 or more): $20 each

Individual Clinic: $60

As long as there is demand, we will offer one Intro Clinic every month. These will be in a group format and cost $20. If demand is not high enough, these clinics may be held on an "as needed" basis. If you are really itching to get into barbell and can't wait until a clinic you can schedule a time to do an individual clinic with Chris or Cassie.

There will soon be a link on our website for Barbell Club that will detail this information, have clinic dates, etc. Keep an eye out for it!

Please let me know if you have any questions! You can email me at finer.cassie@gmail.com, day or night! I just may not answer until I've had my coffee.

Happy lifting!

By Cassie Finer

WOD:   10/18/15

Amrap 5 minutes of:
20 double-unders
10 Deadlifts 95/65

Rest 5 minutes, then

Amrap 4 minutes of:
10 Push-ups
10 Wallballs 20/14

Rest 4 minutes, then

Amrap 3 minutes of:
10 Box Jumps 24/20
10 Toes to bar

HAVE fun!!!!!!!!