WOD: 11/6/15
Every Day Warrior Workout #1
1a. 3 Min. AMRAP
Bar-facing Burpees
1b. 12 Min.
Find max C&J
To submit your score follow this link:
https://www.everyday-warrior.org/2015-battle-series/score-submission/
The last couple days to order your new CrossFit Train Hoodies and T-shirts are upon us.
Do NOT miss out! Just look at that awesome new logo!!!
There will be absolutely NO extra hoodies order, this is your one chance!
WOD: 11/5/15
Front Loaded Lunge
10-10-10-10-10 reps
(5 per leg)
For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Fall Apparel
PRE-ORDER ONLY
Hoodies $45
T-shirts $25
Cash or Check to Derek Eason, LLC
Due by November 6th!!!
WOD: 11/4/15
Tabata "Bottom to Bottom" Squat
Run 1 mile
*Score is least number of reps and mile time.
Rhi possibly closing her eyes on a heavy Overhead Squat, not exactly recommended in the 23 points of performance below! :)
"Why squat?
The squat is essential to you well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hip and back."
I ran across http://library.crossfit.com/free/pdf/CFJ_SquatClinic_Dec02.pdf this article from the CrossFit Journal and it got me thinking about squatting. Ok, that's a lie. I pretty much always think about squatting. But it did get me thinking about how all of you squat.
At first I was hesitant to squat below parallel because I had always thought it was bad for your knees (and having had three knee surgeries I wasn't keen on doing anything that would be bad for them). I noticed a HUGE improvement in my knee function and arthritis pain after only a few months in CrossFit, apparently I just needed to squat below parallel instead of shying away from my knees natural full range of motion.
I loved this quote from the article,
"...we have heard trainers and health care providers suggest that the knee should not be bent past 90 degrees. It's entertaining to ask proponents of this view to sit on the ground with their legs out in front of them and then to stand without bending the legs more than 90 degrees. It can't be done without some grotesque bit of contrived movement. The truth is that getting up off the floor involves a force on at least one knee that is substantially greater than the squat."
Want to know what else is wonderful about the full-depth air squat? It's incredibly challenging to do well. Many of us don't squat well. I challenge you to read through the following steps, do you do all 23 steps every time you squat? You should!
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile, the ear does not move forward during the squat, it travels straight down.
16. Don't let the squat just sink, but pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with the thigh.
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can.
Written by Cassie Finer, via the CrossFit Journal
Fall Apparel
PRE-ORDER ONLY
Hoodies $45
T-shirts $25
Cash or Check to Derek Eason, LLC
Due by November 6th!!!
WOD: 11/3/15
Clean Deadlift 5-5-5-5-5 reps
3 Rounds for time of:
50 Double Unders
25 Toes to Bar
10 Clean and Jerks (135/95)
A little Halloween collage, that sure was a fun WOD!!!
Apple Cider Vinegar!
Ever heard of it? It is just another vinegar, but has some sneaky health benefits to it! Here are seven quick benefits you may have never known about that you can get from adding just a little ACV to your diet.
1. Apple Cider Vinegar is High in Acetic Acid, Which Has Potent Biological Effects
2. Acetic Acid is a Potent Antimicrobial and Can Kill Some Types of Bacteria
3. Apple Cider Vinegar May Lower Blood Sugar Levels, Which is Very Useful For Diabetics
4. There Are Some Studies Showing That Apple Cider Vinegar Can Help With Weight Loss
5. Apple Cider Vinegar May Have Some Benefits For Heart Health
6. Vinegar May be Protective Against Cancer.
Lastly some research is showing it can help make your muscles more sensitive to insulin which will mean you food is going to help fuel those muscles! If you decide to try it you just take 1 to 2 tablespoons and dilute it with some water or add it to your food. You can do it with one or two meals and start reaping some of those benefits!
Interesting information brought to us by coach Sean!
Announcement:
Fall Apparel Preorder ONLY!!!
Hoodies: $45
T-shirts: $25
Cash or Check to Derek Eason, LLC due by Friday November 6th!
WOD: 11/2/15
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 53/35 pounds
https://www.crossfit.com/mt-archive2/007741.html#/comments
2015 GOBBLER GAUNTLET
When:
Saturday November 7, 2015
7:00 AM to 5:30 PM
Location:
Oregon State Fairgrounds – Jackman-Long Building
2330 17th Street NE
Salem, Oregon 97301
This will be an awesome way to spend a Saturday. Its only a quick jaunt up to Salem and CrossFit Train has more than a couple teams competing. Come, hang out, and cheer on some fellow CrossFitters. These events always have a great atmosphere and are a blast to be a spectator at!
WOD: 11/1/15
3 rounds EACH for time of:
Row 500 meters
21 burpees
95/65-lb. thrusters, 12 reps
WOD: 10/31/15
Halloween WOD!
20:15 AMRAP of:
10 Partner Wall balls 20/14
31 Pull-ups
10 Partner Burpees
115/75 pound Front squat, 31 reps
10 Partner Wall balls
31 Toes-to-bar
10 Partner Burpees
115/75 pound Push press, 31 reps
Just a couple of Crossfit Halloween Costume ideas.
Even if you don't plan on dressing up and going out on Halloween, dress up as something and come WOD, it will be freaking fun!!! I promise!
Other ideas include dressing up as your significant other, dressing up as a person that you WOD with everyday, or dressing up as a CrossFit Games athlete!
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: 10/30/15
Work up to a heavy Power Clean and Jerk in 12 minutes.
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters
Does this picture have a lot to do with mobility? Kinda maybe, but it is a damn good memory of when we first moved onto the bigger box!
Mobility First!
I was watching a video from Coach Burgener and he was talking about the three things you need when Olympic lifting. His list entailed:
Mobility
Speed
Strength
In that order. He talks about people that have great speed and strength. You can still get away with a lot in your lifts because you are fast enough, strong enough, or both. Yet, if you have shit for mobility than you will never be able to reach your potential as a lifter because not having the mobility to get in the proper position will stop you from reaching that potential. You will only be able to get away with speed and strength for so long. That’s why it is so important to work on that mobility daily! Even if you can get in that stretch you need for a few minutes each day it will start to pay off in the long run with your mobility and in turn, your lifts. If you want to check out the video you can here: https://www.youtube.com/watch?v=TxaFhIpY4Qo
Written by Coach Sean
Follow this link and Sign-Up!!!
https://www.everyday-warrior.org/
The workouts for each week have been announced, it is a great cause, a great t-shirt, and will be a fun community bonding experience!!!
WOD: 10/29/15
AMRAP 20 minutes of:
4 Handstand Push-ups, strict
6 Pull-ups, strict
12 Dumbbell Box Step-ups, 50/35 to24"/20"
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: 10/28/15
Turkish Get-up 2-2-2-2-2-2-2 reps
(Each arm, Hold on for two reps)
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-up
Beautiful box jump form and poise Pat!
Okay, are you ready for rant? (just a little one)
What is the key to getting better at anything in life? Consistency.
Do you want to improve your back squat? Do you want to have a faster Fran time? Do you want to be more on time?
The answer is going to be practicing consistency. If you are showing up in the gym and putting in full effort. You will see the results!
You can’t wish something will happen and then just hope it does by not making an actionable plan. Something that has been really helpful for me has been writing a very specific goal down on a notecard and then keeping it on my desk at work or in my wallet. That way over time, I can see it over and over and remember why I am trying accomplish this goal.
Setting goals and then consistency with your little steps to complete that goal is going to make you significantly better in any facet of your life.
Written by Jenna Robinson
