WOD:   1/12/16

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

5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups

Paleo Soup!

Winter is here. It is cold and you may want some comfy warm soup to be able to warm you up. I wanted to share with you all one recipe that I love and is quick and easy! It’s for a delicious paleo soup.

Your ingredients:

3 tbsp olive oil

1 medium onion

3 celery stalks, chopped (or thinly sliced)

2 cloves of garlic, chopped

1 can crushed tomatoes with juice

1 box beef broth

2 tsp oregano

1 lb ground beef

1 cup of broccoli and cauliflower

2 zucchini, chopped

Now, I am terrible when it comes to instructions when cooking and I like to wing it so these ingredients are more of a guideline than anything!

Once you have everything put your olive oil in a soup pot and add in the onion and celery, cook until soft. Then add your garlic, give that a minute and then add your crushed tomatoes with juice, beef broth and other veggies (I also like carrots in this too so feel free to add in more veggies!) and the rest of the ingredients (except your beef).

Brown your ground beef first and then add it to the soup and let everything simmer if you like your veggies on the softer side let it go longer, time is your call! Then enjoy your delicious paleo soup! What’s your favorite soup/crock pot recipe?

Written by Chef Sean Mackey

WOD:   1/11/16

Front Squat 5-5-3-3-3-1-1-1-1 reps

"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/25 pound Dumbbell thruster 8 reps
35/25 pound Dumbbell walking lunge, 12 steps

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

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

What is Fitness?

Pat Sherwood recently posted a link to a great article out of the CrossFit Journal from way back in 2002. It is an interesting read and delves deep into how CrossFit defines Fitness in contrast to the prevailing mindset of endurance athletes being the "fittest". I think that it is a good read for all us CrossFitters.

Follow the link and enjoy! http://library.crossfit.com/free/pdf/CFJ-trial.pdf

WOD:   1/10/16

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95/65-lb. thrusters
Bar Facing Burpees

WOD:   1/09/16

"Arnie"

With a single 70/53 lb. kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

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

WOD:   1/08/16

Back Squat 3-3-3-3-3 reps

10 minute AMRAP of:
Run 200m
20 Medicine ball cleans 20/14

Self Care!

As many of you already know, I am slightly obsessed with mobility and self care. I regularly visit both a chiropractor and massage therapist, and am routinely recommending both treatments to CrossFit Train athletes when they are injured or needing help working out various kinks. I figured I should let you all in on my (personal) favorite practitioners! 

For chiropractic care I see Dr. Sorah at Northwest Natural Healing (http://www.nwhealing.com/services/chiropractic/) and have also heard fantastic things about Dr. House out of the same clinic. The clinic takes insurance but also offers a discount to those without insurance for payment at the time of service.

Dr. Sorah has helped me with a range of ailments from neck/back alignment to jaw issues, breathing mechanics, shoulder injuries, etc. He does CrossFit at home in his garage so he is a great resource for any CrossFit related injuries! 

For massage therapy I see Sara Kellogg (Dana Monroe's sister-in-law!). She just opened her own massage clinic downtown with another therapist, Keri (phone number: 541-619-7828). Both provide fantastic deep tissue bodywork, and they offer student discounts if you fall into that category. 

I have found routine massage work to be one of the best ways to both prevent and heal my various gym/life related injuries. I've always been hesitant to spend money on routine massage, but finally made it more of a priority and am absolutely reaping the benefits. I can't recommend it enough! 

Happy healing!

Written by Cassie Finer

WOD:   1/07/16

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Wall-balls 20/14
50 Box Jumps 24”/20”

Lurong Living Challenge!

It’s a 5 week challenge starting on January 18th, with 3 different diet levels and fitness levels. Each level meets you where you are and will help you improve on the good habits you already have. Everyone in the challenge will submit starting and final pictures, weights, body measurements, and make resolutions. The 3 diet levels are Elite, Pro, and Starter, you can check out more information about the diet levels here.

The challenge costs $45 per athlete. What does that money get you, a community (in our gym and the other people participating), a chance at tons of prizes, access to a huge recipes index, and the awesome online platform for the challenge. The supportive community of CrossFitter’s also doing the challenge is a huge perk for me, knowing that other people are with you in this make the challenge that much easier!

Check out all the details here and feel free to ask Jenna or Rebecka any questions you might have! If you are ready to register you can do that here, just make sure to find CrossFit Train 97333 so I can validate your scores and submissions.

We can’t wait to get started soon!

WOD:   01/05/16

EMOTM for 20 minutes:
Odd: 10 Burpee Box Jumps 24"/20"
Even: Max Reps Dumbbell Step-ups 45's/30's on 24"/20” box

Score = number of step-ups

Kale!

Before starting CrossFit and starting to eat healthier, you would have ever caught me eating Kale! Like ever! But now I incorporate it regularly into my rotation of green leafies! There are plenty of ways to include kale in your diet, even ways so that you might not notice it’s there!

Why is Kale so great? Well, it packs a powerful nutrient punch including Vitamin K, A, and C and is a great source of fiber. Vitamin K is one that people are missing a lot from their diet and Kale is known for being great at restoring proper levels in the blood. The fiber content also helps lower cholesterol and is good at decreasing risk factors for things like colorectal cancer.

Kale also has tons of phytochemicals (color chemicals) and carotenoids that work in the body as antioxidants. We common think of these being is in carrots, sweet potatoes, and other orange/red veggies, but they are also contained in dark leafy green veggies like Kale!

Some of my favorite ways to have Kale include more kale in my diet is sautéed with my morning meal, or in a stir fry with dinner. There is also several varieties of Kale, check out my favorite, dinosaur kale! Check out Bon Appetit’s page with all the kale recipes you might need http://www.bonappetit.com/recipes/slideshow/kale-recipes#4. More information about the nutrition of kale can be found here http://www.livescience.com/50818-kale-nutrition.html.

Happy Eating!

References:

1. Picture http://www.oceanmist.com/wp-content/uploads/2014/09/Lacinato-Kale-Bunch_10025-web-op.gif

2. Information: http://www.livescience.com/50818-kale-nutrition.html

3. Information: http://healthyeating.sfgate.com/vitamins-antioxidants-phytochemicals-10859.html

Written by Jenna Robinson

WOD:   1/04/16

Behind-the-neck jerk 1-1-1-1-1-1-1

 
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/40-lb. db snatches
2 minutes of double-unders
2 minutes of 50/40-lb. db snatches
3 minutes of double-unders
3 minutes of 50/40-lb. db snatches

Why do you suck at double unders?

The website Double Under Wunder put out this great blog about why you can't seem to get your double unders. Check it out http://doubleunderwonder.com/blogs/news/79186625-10-reasons-why-you-might-suck-at-double-unders or keep reading:

Here are 10 common reasons why you might suck at double-unders, along with some tips to help you get better...

1.  You Suck at Single Unders...

The first step in having great double-unders is having great body position, and mastering the single-under.

In the same way Mr. Miyagi made Daniel-son get good at painting a fence before he could block front kicks, you need to start with the basics before wildly flailing your way to a bad habit ridden double-under.

Swallow your pride, and spend some time practicing your singles!

-Focus vision on one spot...straight ahead, or slightly down

-Generate jump from your calves

-Low efficient jump

-Elbows in tight

-Hands under shoulders

-Generate movement from wrists

-Push up and down on the handles with your thumbs

-Slightly forward leaning torso

2.  You never practice!

Micheal Jordan didn't wait until game time to practice his jump shot, and you shouldn't wait until the WOD starts to practice your dubs.  Spend some time at the end of your warm up, or after the WOD 3-4 times per week practicing your DUs.  You'll be amazed by how fast your PR improves.

3.  You don't do Double Unders in WODs!

We get it...It sucks doing double-unders when you know you could just scale it to single unders and get through the workout.  HOWEVER, at some point you're going to have to make the transition.  If you're on the fence about whether to stick with double-unders for the workout...here's an easy question to help you decide...

-Is this an AMRAP?

If the answer is yes, and you've got a few dubs under your belt, then STICK WITH DOUBLE UNDERS!  You may get a crappy score, but you'll RX the WOD, you'll finish the same time as everyone else, and you'll be better for it!

If it's a chipper WOD with 300 double-unders in it, and you know you'll have to take a personal day at work to finish...stick with your singles and concentrate on an efficient body position.

4.  You jump like a dolphin / donkey!

If you are guilty of piking, or an excessive knee bend, there's good news!  One simple tip can help both of these issues.

Try pointing your toes DOWN at the top of your jump.  This will help you resist the urge to bend at the waist if your a dolphin, and help you stop bending at the knee if you're a donkey.

5.  You don't relax!

If your double-unders look a lot like someone getting electrocuted, you need to remember to relax.  Breath, loosen your arms & shoulders the same way you would if you were running, and stay calm.

6.  You're freaking PISSED OFF at Double Unders!

I had a basketball coach who would warn me not to play angry when I was a kid.  He said people use a different part of their brain when they're angry.  I don't know how true that is, but anecdotally, I can see a direct correlation between someone's level of frustration, and how much they learn in a practice session. 

If you're going after your double-unders with the same attitude you would use in a fist fight, you're not going to make much progress.  Pick up the rope you tossed...take a deep breath...relax...smile...and try again.

7.  You jump too high!

When you first start trying to do double-unders, you'll have to use a higher jump to make it happen, but as you practice, you'll need less and less of a jump to clear your rope. 

Having an efficient jump is the secret to a higher number of reps before you collapse on the floor gasping for air.  Stop "Piking," (or) stop bending so much at the knees...lower your jump, and destroy your PR!

8.  Your rope is too long.

Having a long rope allows you to continue to have bad form.  If your arms are sticking out on each side like you're about to take flight, you're jumping in a very inefficient position.  Holding your arms out to the side leads to more shoulder and arm fatigue...which leads to less precision...which leads to a lower PR. 

If you know you have an issue with this, we recommend buying an adjustable rope, and slowly weening yourself off of this bad habit by slowly shortening your rope, and working on keeping your hands under your shoulders.

9.  You just started this!

Give yourself some grace!  The last time you jumped rope, you were probably in elementary school, so don't expect to go into this whole double-under thing like a boss.  Be OK with sucking at double-unders for a while.

10.  You don't own your own rope!

This may sound like the part where we try to sell you a jump rope...and I guess it sort of is...but if you don't own your own rope, you're diminishing the return on the effort you're putting in. 

Double-unders are a very finely tuned movement.  Using multiple ropes is like asking your brain to juggle a tennis ball, a chain saw, and a bowling pin.  It's possible...but it's hard.

Brought to you by Cassie Finer

WOD:   01/03/16

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips

WOD:   01/02/16

"Harper"

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135/95-lb. power cleans, 15 reps
21 squats
400-meter run with a 45/35-lb. plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

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