WOD: 1/24/16
4 rounds, each for time of:
1-mile bike (Airdyne)
Or
4 rounds, each for time of:
1,000-meter row
Or
4 rounds, each for time of:
800-meter run
Rest as needed between efforts.
There will be no 9am class today.
However at 10am is the 2016 Iron Beaver Weightlifting Classic.
No class on Saturday, at 10am we are hosting The 2016 Iron Beaver Weightlifting Classic.
WOD: 1/22/16
EMOTM for 10 minutes:
1 Power Snatch
1 Hang Power Snatch
2 Overhead Squats
In teams of two, complete for time:
40 OHS 155/105
400 Double-Unders
40 OHS 155/105
Come down to the gym and watch starting at 10am tomorrow, we have got more than a few lifters from Train who would love your support!
The 2016 Iron Beaver Weightlifting Classic
The 2016 Iron Beaver Weightlifting Classic will be the first Olympic Weightlifting meet held in Benton County in over a decade. The meet will be held at the home of Iron Beaver Weightlifting (CrossFit Train 97333, 1780 SW. 3rd St. Corvallis, OR).
*This is a unsanctioned event*
The Iron Beaver Weightlifting Classic will consist of two (2) sessions. One (1) women's and one (1) men's session. The capacity for this inaugural meet will be 10 women and 10 men. We are doing this to make sure that we can put on the best meet possible and make sure everyone has a good time and makes PR's.
This meet will be a Unsanctioned meet (results from th...is meet will not be reported to USAW. A USAW membership is not required to participate) Though it is an unsanctioned meet it will follow IWF rules and regulations (There will be a women's and men's bar for the corresponding sessions).
Medals/ Awards:
Top 3 women (by Sinclair)
Top 3 men (by Sinclair)
Tentative Schedule:
Weigh-in: 8-9 am
Women's Session: 10am
Men's Session: Immediately following the Women's session.
Medals Ceremony: Immediately following the Men's session.
Photo and Description taken from Swartz Performance, LLC and Iron Beaver Weightlifting
Announcement:
No Saturday Class
Instead at 10am is the Iron Beaver Classic Weightlifting Meet!
WOD: 1/21/16
Establish a 3RM Deadlift
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull-ups
Do you have a tough time holding a barbell overhead? Is being upside down on your hands the bane of your existence? Does simply mentioning Overhead squats make you cringe?
CrossFit Media has been coming out with some amazing videos for a while and I love the ones from the different specialty course CrossFit offers. I absolutely loved this one because most people that come in to CrossFit need help with this! Chad Vaughn demonstrates a stretch for those people who those have trouble being able to reach a good range of motion overhead. This is all about thoracic extension and being about to get weight overhead in a good position. Check this video out!
Brought to you by Jenna Robinson
Announcement:
No Saturday 9am class.
Come to the Iron Beaver Weightlifting Classic at 10am instead!!!
WOD: 1/20/16
4 Rounds of:
1 Minute Row for Max Calories
1 Minute Rest
1 Minute Max Reps Thrusters 95/65
1 Minute Rest
The Open is an amazing time for our community to get together and get after some workouts, everybody is an athlete and everybody is a competitor. Get signed up and get ready, no excuses!
2016 Reebok CrossFit Games
STAGE 1: The Open
Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
Registration for the Open begins Jan. 14, 2016.
More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.
For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have or go into a darker place than you’ve ever been before.
The Open welcomes anyone 14 to 100 years old. (We’ll take any centenarians, too.) All you need to do is sign up, and enter a score each week. You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof.
To make the Open even more accessible, we introduced a scaled option in 2015. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. The Scaled-workout option is designed to be accessible to the majority of people who attend CrossFit affiliates. If you do CrossFit, there’s a very high chance you can do the Open, too.
Workouts are released each week on Thursday at 5 p.m. PT, and athletes have four days or 96 hours to complete the workout and submit their score. Scores are due before 5 p.m. PT that Monday.
The fittest athletes will advance to the next stage of the season.
Source: http://games.crossfit.com/article/2016-reebok-crossfit-games-season-schedule
Follow this link to sign up: http://games.crossfit.com/about-the-games/the-open
BARBELL CLUB
WHAT IS BARBELL CLUB?
Barbell club is an hour class where we focus on the building strength and proficiency in the olympic lifts (snatch/clean and jerk). During Barbell Club you can expect to do different variations of both the snatch and the clean and jerk, as well as different accessory lifts like back and front squat, presses, etc.
While you won't typically see a "wod" during Barbell, you will leave sweaty and tired!
WHO CAN COME TO BARBELL CLUB?
If you have attended a Barbell Clinic you are welcome to come to Barbell Club. We know it can feel intimidating the first few times, we've all been there! Whoever is coaching will help lead you through the movements and make sure you are well on your way to being a kick a$$ weightlifter.
Our next Barbell Clinic is Sunday January 31st from 10am-11:30am. Cost is $20 (cash or check to Derek). Please sign up at the box!
WHEN IS BARBELL CLUB?
Class times are changing! Starting January 26th Barbell Club will now be on Tuesday at 5:30pm and Saturday at 10:30am, plus there is a third workout you can do anytime during open gym (just ask a coach for the workout).
Let Chris or me know if you have any questions! You can email me at finer.cassie@gmail.com and Chris at ironbeaverweightlifting@gmail.com.
WOD: 1/19/16
Five rounds of:
Rope climb, max reps in 3 minutes.
Rest as needed between rounds.
Today is going to be like this, but maybe even crazier!!!
Remember to bring something to protect your shin or you won't be climbing!!!!!!!
All Classes are normal for MLK day!
The CrossFit 101 Schedule will be changing starting today!
Monday: 6am, 6:30pm
Tueday: 6:30pm
Wednesday: 6am
Thursday: 6:30pm
Friday: 6am
Saturday: 9am
Sunday: 9am
WOD: 1/18/16
Clean and Jerk 1-1-1-1-1 reps
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
CrossFit train had an amazing turnout at the Oregon Winter Games this year!!! Look at all those Train members representing!!!
Our athletes also had some serious success!
Caitlin and Joey, Team "Your Pace or Mine?" Took 1st Place in the RX Women's Team division.
Manny and Travis, Team "Big and Tall" Took 1st Place in the Men's Scaled Team division.
Kristin and Rhi, Team "Babes for Boobs" took 3rd place in the Women's Scaled Team division.
Kolby took 9th place as an RX Individual and missed the finals by just one spot!
Elyse and Michaela, Team "Me and Elyse" took 17th place in the Women's Scaled Team division.
Austin took 21st place as an RX Individual.
Everybody who competed totally Rocked it and kicked ASS! They all had great performances on every workout.
Reminder:
There will be no Saturday or Sunday Classes this weekend!
Go to Bend instead and watch your friends from CrossFit Train crush it!!!
WOD: 1/15/16
4 rounds for time of:
95/65-lb. sumo deadlift high-pulls, 10 reps
95/65-lb. push presses, 10 reps
95/65-lb. back squats, 20 reps
WOD: 1/14/16
Three rounds for time of:
30 Pull-ups
155/105 pound Deadlift, 30 reps
30 Box jump, 24 inch box
Oregon CrossFit's Best of the West Winter Event 2016
January 16, 2016 - January 17, 2016
Bend Riverhouse Convention Center
3075 US-97 BUS
Bend, OR
Teams competing from Train:
Caitlin and Joey
Rhi and Kristin
Travis and Manny
Elyse and Friend
Individuals Competing from Train:
Austin Gray
Kolby White
Make sure to wear all your CrossFit Train Gear and come support these athletes and many others. This is going to be an amazing event, it will not disappoint!
And of course Party at Steve and Lisa's Bend house Saturday night!!!!!
WOD: 1/13/16
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
AMRAP 5 minutes of:
5 Hang Power Clean & Jerk 155/105
5 Bar-facing burpees
Lost and Found PURGE!!!
It may come as a shock to some of you, but the cubby area is not a dirty laundry and old water bottle storage facility. This may be shocking because it sure looks like that's exactly what it is! Just kidding y'all. It's ok if you were confused.
But here's the deal... it's lost and found + water bottle PURGE TIME! All current lost and found items and all water bottles on top of the cubbies will be donated to Goodwill on Friday 1/15! Please make sure your items are claimed before then!
Written by Cassie Finer