Holiday Party!!!
Tonight at Dave and Heidi's
Starts at 6pm, Potluck style!
Bring an awesome dish and come party with all your CrossFit Train friends!!!

Please take the Class Times and Barbell Club survey if you haven't already:
https://www.surveymonkey.com/r/PBHYNP3

WOD:   12/18/15

Prowler Pushes
5 sets of Down and Back
For time and weight.

EMOTM for 12 minutes:
Odd: 40 Double-unders
Even: 12 Burpees

What is your least favorite paleo food?

8 athletes, 1 coach and 1 dog respond

“Asparagus” Yvonne Drabin, Crossfitting 2 years

“Lettuce” Tony Cox, Crossfitting 3 years

“Dry Coconut Cookies” Thom King, Crossfitting 3 years ( I am pretty sure he is talking about the macaroon I gave him at WODtoberfest.)

“Brussel Sprouts” Melvin Finer, Park Wodding 5 years, Here at Train 2 years.

“Fucking Dates” Kristin Silbernagel, Crossfitting 1+ Years

“No hate for the Paleo Foods” Lev Parker, Crossfitting 1 year in 1 month.  

“Eats all food”  Chris Swartz, Lifting heavy for 7 years.

“Stew” Manny Barragan, Crossfitting  1.5 years

“KALE-all caps” Kim Brown, Crossfitting 2 years give or take.

Interview and photos by Rebecka Weinsteiger

Holiday Party!!!
Friday at Dave and Heidi's
Starts at 6pm, Potluck style!
Bring an awesome dish and come party with all your CrossFit Train friends!!!

WOD:   12/17/15

Tabata push press, 75/55
Tabata sit-up
Tabata sumo deadlift high pull, 75/55
Tabata push-up

*Score is total reps.
 

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Please and thank you!

Holiday Party!!!
Friday at Dave and Heidi's
Starts at 6pm, Potluck style!
Bring an awesome dish and come party with all your CrossFit Train friends!!!

WOD:   12/16/15

Deadlift 1-10-1-20-1-30 reps

Total load is score (add up all six barbell loads)
 

Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24/20-inch box
10 handstand push-ups

Grips: they are worth it!

By Derek Eason

     Over the course of my adventures with CrossFit I have torn my hands open on far too many occasions and although it was an inconvenience and rather uncomfortable/painful I just took it as a given. I said to myself “It’s CrossFit, it happens.” But a bloody hole in your palm or a ripped open callus in the crevice of your finger is not CrossFit. Once I finally tried on a good pair of grips, I saw the light and will never turn away from their protection again.
Grips work and they are worth it without a doubt. You won’t lose your ability to pull-up without them, and your hands will not look like they have been through a wood chipper. There are three main options for grips, which each have pros and cons:

1. Making your own (http://www.youtube.com/watch?v=EWxdAEsRsW8)
The cheapest way in the short run to have quality palm protection, it may take a couple tries to make a working pair, but all it takes is some athletic tape. The biggest con of this route is that they fall apart very easily and are unlikely to make it through multiple hard workouts let alone one.

2. Natural Grips (http://thenaturalgrip.com/)
Very similar to making them from athletic tape, but a good bit more durable. These guys won’t cost you too much but definitely don’t last forever. You also must re-tape them on your hands each use.

3. Gymnastic Grips (http://www.roguefitness.com/rogue-v2-gymnastic-grips)
Made from leather rather than tape these grips will provide the most protection and will last by far the longest. The only cons would be cost and the wrist straps can dig into and bruise/cut your wrists a bit under intense use.

     The grips which I own are Rouge brand and size small. I would recommend these over anything else and for me personally they feel great. I can’t tell the difference between my bare hand and my hands with the grips, it feels great on the pull-up bar. They cost be a little over twenty dollars and the holes in my hands they have saved me and the fitness they have gave me are priceless! If I am at the box and you would like to give them a try, if I am not using them I would love to let you test them out (although they might be a little sweaty).

Holiday Party!!!
Friday at Dave and Heidi's
Starts at 6pm, Potluck style!
Bring an awesome dish and come party with all your CrossFit Train friends!!!
 

WOD:   12/15/15

10 minutes to work up to a heavy Hang Squat Snatch

2 rounds for time of:
Run 400m
30 Abmat Sit-ups
Run 400m
30 Toes to Bar

December without sweet treats is like summer without sunshine.

This slice is a three layer nutty, caramelly, chocolatey dessert and it’s going to rock your holidays! Make it for your friends and family to spoil their tastebuds or give it away as healthy Christmas presents. I’m sure everyone will love it.

Paleo Caramelitas

Ingredients:

Base

• 1 cups raw almonds
• ½ cup coconut flour
• ¾ cup dates (soaked and pitted)
• 1 tbsp raw cacao powder

Caramel

• 1 cup dates (soaked & pitted)
• ½ cup cashews (soaked & pitted)
• 2 tbsp rice malt syrup
• 2 tbsp almond butter
• 4 tbsp coconut oil
• 4 tbsp coconut milk
• 1 tsp vanilla extract

Chocolate Layer

• 1/3 cup raw cacao powder
• ½ cup coconut oil
• ¼ cup maple syrup

Directions

1. For the base, add all ingredients to a high-speed blender and blend until a sticky cookie dough forms.
2. Press base into a lined (8×8) pan until firmly packed.
3. For the caramel, add all ingredients to a high-speed blender and blend until creamy and smooth.
4. Spread the caramel evenly onto the base and put aside into the freezer to set.
5. For the chocolate top, whisk together the ingredients until smooth.
6. Spread the chocolate sauce evenly on top of the caramel filling. Make sure the caramel is set before you do this step!
7. Pop it back into the freezer for about one hour.
8. Remove it from the tin, slice it up and store in an airtight container in the fridge.

Brought to you by Caitlin Brennan
Source: http://www.purepharma.com/uk_en/blog/paleo-caramelitas-recipe/

Holiday Party!!!
Friday at Dave and Heidi's
Starts at 6pm, Potluck style!
Bring an awesome dish and come party with all your CrossFit Train friends!!!

WOD:   12/14/15

T.U.P.

15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

Workout, Picture, and Description brought to you by CrossFit, Inc.

Traveling and Training

100 burpees for time here.

It is that time of there year. With the holidays fast approaching it means you may be traveling! Don’t let being away from your box for a few days slow you down. When you are traveling it is always a fun time to drop-in to a box for your WOD. You get to meet new people and see how other boxes operate. If there are no options to drop-in anywhere you can always ask one of the coaches for a few WODs to do while you’re on the road. 100 burpees for time is always a great one, I know I’ll be getting after that one while I’m back in NY for the holidays!

Written by Coach Sean, who will be gone for the holidays after this Friday, make sure to come to the Party at Dave/Heidi's to bid him farewell!

WOD:   12/13/15

For time:
30 Wall-balls 20/14
15 Power Snatches 135/95
30 Wall-balls
15 Power Snatches
30 Wall-balls

 

WOD:   12/12/15

"Rankel"
Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Workout, Picture, and Description brought to you by CrossFit, Inc.

Announcement:
Holiday Party at Dave and Heidi's Friday December 18th at 6pm!!!

WOD:   12/11/15

Strict Press 5-5-5-5-5 reps
 

Three rounds for time of:
135/95 lb. Overhead squat, 10 reps
50 Double-unders

Did you know the CrossFit HQ has a free journal online? Well! They do! It can be found at journal.crossfit.com. There are literally thousands of articles! If you want to learn about nutrition, working around injury, training methodology, watch sweet movement videos, and so much more go check it out now!

These are few of my favorite articles that I think you should check out too!

Scaling workouts!
http://library.crossfit.com/free/pdf/CFJ_2015_10_Scaling_Gordon_4.pdf

Paleo Nick Chicken Tikka Masala
http://journal.crossfit.com/2015/08/nicks-zone-chicken-tikka-masala.tpl#featureArticleTitle

The Foundations
http://library.crossfit.com/free/pdf/Foundations.pdf

And while you are reading and researching CrossFit make sure you figure out who Coach (aka Greg Glassman) is!

Written by Coach Jenna

WOD:   12/10/15

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 

OR
 

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
 

You get to choose which!!!

Is it going to be Pistols and Handstand Push-ups.....

Or Squats and Push-ups...

Because either way you are doing pull-ups!!!

WOD:   12/09/15

Turkish Get-ups
3-3-3-3-3 reps (each arm)

4 rounds for time of:
14 Box jumps 24/20”
7 Deadlifts 315/225 lbs.
 

Mike Johnston Wall Balling!!!

Furniture Sliders!

Need ideas for at home/travel workouts? Crossfit Invictus has been posting workout ideas using furniture sliders. They're cheap, small enough to fit in a suit case, and can offer some brutal movement variations. Check out their ideas here:

• Lunge Matrix
  https://www.crossfitinvictus.com/blog/fun-with-furniture-sliders-the-lunge-matrix/
   
• Single Arm Push-ups
  https://www.crossfitinvictus.com/blog/fun-with-furniture-sliders-single-arm-push-ups/
   
• Ag Walks
  https://www.crossfitinvictus.com/blog/fun-with-furniture-sliders-ag-walks/
   
• Alligator Walks
  http://www.crossfitinvictus.com/blog/fun-with-furniture-sliders-alligator-walks/
   

Invictus plans on posting more ideas in the coming weeks, so check their blogs for updates (or just get creative on your own)! 

http://www.amazon.com/Reusable-Furniture-Movers-Carpeted-Surfaces/dp/B001W6Q4VA/ref=zg_bs_3108001011_1">Amazon</a
Amazon.com sells four packs for $10.

Happy sliding!

Brought to you by Cassie Finer