WOD:   11/28/15

5 rounds for time of:
50 Wall balls 20/14
25 Pull-ups

*With a partner!

HOODIES AND T-SHIRTS ARE IN!!!
THEY ARE BUNDLED BY ORDER, COME IN AND GET THEM!

Remember the Schedule for Thanksgiving:
Wednesday: No 5:30/6:30 pm
Thursday: Only class at 9am (No New People or Friends, please!)
Friday: Only class at 9am
Saturday and Sunday: Normal Weekend

WOD:   11/25/15

Romanian Deadlift   5-5-5-5-5 reps

For time:
225/155 pound Deadlift, 21 reps
400 meter Run
Deadlift, 18 reps
400 meter Run
Deadlift, 15 reps
400 meter Run
Deadlift, 12 reps
400 meter Run

Meet Joey Cusic!  He has been wodding at Crossfit Train for almost a year.  You will find his good attitude and silly jokes at the earlier classes.  We are super glad you are a part of our family!

Nice new Metcons too!

Occupation: Sales
Age: 35
Dream WOD: “DT”
Goat:  Double-Unders

Hey Joey, you are always in a good mood - even at 6am - how do you start you day and what keeps you smiling?  Ya know,  it’s funny, I have always been pretty positive by nature, but about 4-5 years ago I realized that everyone I come in contact with I have a direct impact on their day, so I might as well be a positive impact.  When I was told that, it made total sense to me.  I know I appreciate positive people in my life so I better damn well be a positive impact in someone else’s life.   Bottom line is everyone has the ability to make the people's day around them better or worse by the attitude they keep and I made the decision to do whatever I can to make people’s day better, every day.  

Not long ago you told me that you lost 175 pounds?  Am I correct?  That is quite an achievement.  Can you tell me a bit about Joey then and a bit about Joey now? 

Oh boy, I’ve always been a bigger guy.  I hung around 295lb from 2005-2009 but then through a series of life changes my weight went from 295 in '09 to 400lbs. in 2011. Joy (my better half) and I were living in Seattle and she was working for FDA so we had good insurance, it was just a matter of making the decision to go through with the weight loss surgery.  Today I am at 240 and working to get to 225 which is my goal weight.  There's a back story to how/why I was that heavy; the me back then was a stay at home step-dad and I had a pretty low self-image due to not having a job and not really having any friends/family up there.  Joy and I were/are super solid and have a great relationship but everything around me was new and different, which at that time in my life I didn’t really know how to deal with it all in a positive manner.  My outlet was eating.  Still is if I’m honest.  Shift to me today, there has been a ton of life changes since then.  Joy and I have moved 5 times in 7 years, changed jobs a whole bunch of times and had a child 3 years ago.  But through all that with her support and working together I have figured out more positive ways to deal with life challenges.  I’ve always been an athlete and competitor at heart but since high school, I haven’t had an outlet to do that. When I found Crossfit Train, I knew I was home. Other than Joy and my family, CrossFit has been one of the best things that has happened to me in I don’t know how long.

When and why did you start CrossFit? What made you chose CrossFit Train?  I started almost exactly a year ago. I  met Brooke, the founder of Crossfit Train, when she needed help with her laptop and through the conversation I had with her, I learned that she owned CrossFit Train so I knew that this was the place was going to go to.  So when I decided to come it was just the decision of “if not now then when” type of thing.

What do you like best about CrossFit and what keep you coming back for more? For me CrossFit is therapy in a lot of ways.  It’s an hour a day that I get to really just remove all the bullshit of life and just sweat. The other thing that keeps me coming is that the community at CrossFit Train 97333 is amazing.  The group of people that come to the box are incredible. I love it.  

Describe your most memorable CrossFit moment? There is a few of them.  Doing “Murph” on Memorial Day with Kate Swenson was huge.  PRing my deadlift a few weeks back was also big (#315)

Any advice for anyone thinking about starting CrossFit?   Do it goddamnit!  If you wait till you’re ready then you’ll never start.  Just do it. 

What is the first thing you think about when you wake up?  “I’m going to kick this day’s ass”  …maybe not exactly but something along those lines. 

Tell us about your family: I married my middle school sweet heart Joy who is the best thing that has ever happened to me by a long shot.  She amazes me every day.  We have a 16 year old (Allan) who is just the most awesome kid.  He is a computer whiz, it’s truly impressive what he knows and what he can do with anything computer related.  More than anything with him though is how awesome he is with his little brother.  He is super patient with Jackson and always makes time to spend with his little brother.  We make it a point not to make him the default babysitter and pay him to watch him when we need him to but he has always offered to watch him and enjoys taking care of him which has been huge for us as a family because of how busy things are.  Jackson, our other child, will be 3 next month and has been just an amazing blessing to us.  He makes us laugh every day and is a just a nice little boy.  

Tell us about your occupation:  I started a new job last month; I work for Sunwize Power and Battery in Philomath.  We sell off grid power solutions relating to Solar Power primarily.  

Tell us about your goals – short term/long term:  My short term goals are to continue working hard in the box and to work on the things that I need to get better at (pretty much anything gymnastics). Long term, I would like to compete in the Open this year, I want to get hand stand kick ups, and double-unders down.  I want to get a 220 power clean,  250 back squat, 200 front squat, 135 over head squat, and a 135 snatch.

What do you like to do for fun?  I know this sounds cheesy but I just really love spending time with my wife and boys.  We have a ton of fun together.  

Interview by : Rebecka Weinsteiger

Hoodies and T-shirts are in!!!
They are bundled by order, come in and get them!

Remember the Schedule for Thanksgiving:
Wednesday: No 5:30/6:30 pm
Thursday: Only class at 9am
Friday: Only class at 9am
Saturday and Sunday: Normal Weekend

WOD:   11/24/15

Establish a 1RM Power Snatch

Everyday Warrior Workout #4
7 Minute AMRAP: Increasing Reps
2 Ground to Overhead (RX: 115/75)(Masters, Scaled, Teen: 85/55)
4 Alternating Pistols (Masters, Scaled: Wall Balls 20/14)(Teens: Wall Balls 14/10)
4 G2OH
8 Alternating Pistols
8 G2OH
16 Alternating Pistols
....

Notes:

Reps for each movement will continue to double as you progress through each round. Ground to overhead may be performed any way — snatch or clean and jerk, press, or push press. In place of pistols, masters, scaled and teen division will perform wall balls (to a 10′ target) — RX athletes must perform alternating pistols.

Score is total reps.

The Hoodies and T-shirts are in!!!!
They are bundled by order in the front of the gym.
Come get them!

WOD:   11/23/15

14 minutes to:
Establish a 3RM Back Squat
Establish a  1 RM Front Squat

Seven rounds for time of:
165/115 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

The CrossFit Train Rowing Team in action :)

Thanksgiving Schedule:

Wednesday 11/25:     No 5:30 and 6:30pm, all other classes as normal.

Thursday 11/26:   Only class is at 9am, no other classes.

Friday 11/27:   Only class is at 9am, no other classes.

Saturday 11/28:   Regular weekend class at 9am.

Sunday 11/29:   Regular weekend class at 9am.

WOD:   11/22/15

Team 10K Row

In teams of 3
For time:
Row 10,000m

*Athletes change every 250m

WOD:   11/21/15

Filthy Fifty

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Have Fun!

WOD:   11/20/15

Every Day Warrior Workout #3

For Time:
9 Dead Lift (RX: 275/185)(Masters, Scaled: 185/115)(Teen: 135/95)
28 Box Jumps (RX: 30/24″)(Masters, Scaled, Teen: 24″/20″)
14 Thrusters (RX: 135/95)(Masters, Scaled, Teen: 95/65)
30 Pull-Ups (RX: C2B)(Masters, Teen: Standard)(Scaled: Ring Rows)

Notes:
This is a task completion workout. Standard dead lifts only, no other dead lift variations permitted. (i.e. sumo, trap bar, etc.) Please pay close attention to the movement/weight requirements for your division. You may step down from the box during box jumps. All divisions except RX can perform step-ups. If performing ring rows, bottom of the rings must align with your hip-crease and feet should be aligned directly under the rings.

Score is total time to complete the workout.

Brought to you by: https://www.everyday-warrior.org/

WOD:   11/19/15

Back Squat 5-5-5 reps at 80%

20 minute AMRAP of:
400m Run
20 Dumbbell Thrusters 45/30
400m run
18 Dumbbell Thrusters
etc, etc until...
400m Run
2 Dumbbell Thrusters

The last FREE Barbell Club clinic is this Sunday 11/22 at 10am.

If you are not currently a member of Barbell Club this is your last FREE chance to join.

Over the course of an hour or so, you will be taught the basics of Olympic Weightlifting. After completing the clinic you are a member of Barbell Club and welcome to come to Barbell Club on Tuesday at 5:30pm and Thursdays at 7am.

We do plenty of Olympic Weightlifting every week in normal classes, but Barbell Club will give you special time and focus on these crucial lifts for fitness.

WOD:   11/18/15

Work up to a heavy Triple Power Snatch in 10 minutes.

21-18-15-12-9 reps, for time of: 
Power Snatch, 115/75 lbs
Wall Ball shots, 20/14 lbs
Knees To Elbow

Ross pulling on a sled.....For Fun!

BRRRRRR...Time for Soup

I'm not always a huge soup fan, but this recipe from Melissa Joulwan of Well Fed was delicious!

Here's the recipe:

http://meljoulwan.com/2012/11/05/silky-gingered-zucchini-soup/

SILKY GINGERED ZUCCHINI SOUP

Prep 10 min | Cook 60 min | Serves 4-6 | Whole30 compliant

INGREDIENTS:

• 1 tablespoon coconut oil

• 1/2 medium onion, chopped

• 4 large cloves garlic, peeled

• 1 teaspoon salt

• 3/4 teaspoon (mild) to 1 teaspoon (hotter) powdered ginger

• 1/2 teaspoon ground black pepper (if you’re not on AIP)

• 4 medium zucchini, about 2 pounds, chopped*

• 4 cups high-quality chicken broth

• *You can cut the zucchini however you like; see photo below for the safest way.

DIRECTIONS:

• Heat coconut oil in a large soup pot on medium heat, 2 minutes. Add onions, then smash garlic cloves with the flat side of a knife or the bottom of a glass and add to pan. Stir often and cook until the onions and garlic are soft and golden, but not browned, about 7 minutes. Add salt, ginger, and black pepper; stir to combine.
• Toss the zucchini into the pot. Stir to coat the zucchini with fat, then cook ’til beginning to soften, about 5 minutes.
• Add the broth, bring to a boil, cover, and reduce heat to simmer. Let the zucchini cook 45 to 60 minutes until it’s very soft.
• VERY carefully, purée the zucchini and broth in a blender or food processor, or with an immersion blender. If you’re using a blender, work in batches, filling the canister only halfway and holding a towel over the lid while you purée. Eat immediately, or store in a covered container in the fridge.

Tasty garnishes: My favorite right now is dried or fresh chopped chives. The green tops of scallions are also yummy. You would not be remiss if you drizzled a little sesame oil across the top.

Brought to you by Cassie Finer

WOD:   11/17/15

Establish a 1 RM OHS

Set a new PR on a 2000m Row

Joey giving one of our new rowers a go for Everyday Warrior WOD#2. Are you ready to test out the new rowers today!!!!

Get Your Nap!

Ok, if you have been around the box long enough I’m sure you’re aware that I enjoy myself a nice nap when I can. If you haven’t heard, then now you know! I’m talking about your quick 15-20 minute nap, not your 4 hour “nap” you took; that’s a day sleep and isn’t what I’m talking about. Believe it or not a quick nap has a lot of benefits to it! Here are just a few things that a quick 15-20 minutes can do for you:

• Increases alertness

• Improves learning and working memory (need that when you’re counting those reps!)

• Prevents burnout and reverses information overload

• Heightens your senses and creativity

• Improves health

• Improves mood

So next time you may be dragging a little think if you can sneak in a quick little 15-20 minutes, it is also cheaper than to buy more coffee!

By Mr. Sean Mackey