Follow the link and sign up for the Open! http://games.crossfit.com/

WOD:   2/03/16

5 Rounds for time of:
50 Double-unders
25 Push-ups
25 Medicine Ball Cleans 20/14
5 Ring Muscle-ups

Have you checked out MWOD yet? It’s AMAZING!

Mobility WOD (MWOD for short) is short videos made by Kelley Starrett and Team to help you gain some better mobility! What up! They also put on some awesome google hang out 30 minute session where you can just follow along. I’ve had this shoulder/elbow one in the bank for a while check it out here!

The dude in this video, nicknamed JagRoop, takes you through several mobility exercises that help loosen up tight shoulders and creaky elbows. JagRoop is a licensed DPT that practices out of San Fransisco CrossFit. Kelley and Roop work with a variety athletes and use MWOD as a way to share their amazing knowledge with the world. Check out more on MWOD at http://www.mobilitywod.com/

Brought to you by Jenna Robinson

Sign up for the Open! http://games.crossfit.com/

WOD:   2/02/16

Deadlift 10-5-3-1-1-1-3-5-10 reps

3 rounds Each For Time of:
Airdyne 25 calories
Run 400m

*Rest as needed between rounds.

Austin and Caitlin running in the sun!

Fix Your Running!

I came across a great article talking about running. It talks about if you can hear your feet pounding the pavement, you’re doing it wrong. One great quote out of it was along the lines of “If you can hear your feet, can you imagine what your body is feeling?” Which makes a lot of sense if you are pounding your feet like that, then you are in turn pounding your body. You can check out the article here: http://www.tabatatimes.com/run-lighter-say-no-to-pounding-the-pavement/ from Tabata Times, and it gives a few drills to help you be lighter on your feet!

Written by Sean Mackey, who may or may not pound his feet while running.

WOD:   2/01/16

3 rounds for time of:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

This is a friendly reminder to get yourself signed up and ready for the Open!

Follow this link and get registered now, seriously!

http://games.crossfit.com/

See, look how much fun all these judges and athletes are having. This will be you!!!

Reminder:
If you want to join Barbell Club there is a clinic today at 10:30am.

WOD:   1/31/16

15 Rounds for time of:
1  Rope Climb
10 Burpees
20 Double-unders

Reminder:
Saturday Morning Schedule:
9am Class
10:30am Barbell Club

WOD:   1/30/16

5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20/14-lb. ball
40 push-ups

Rest precisely 3 minutes between each round.

*In teams of three!

Announcement:
There is no longer a Thursday at 7am Barbell Club.
Barbell Club's New Schedule is:
Tuesday at 5:30pm
Saturday at 10:30am

WOD:   1/29/16

Establish a 3RM Front Squat

“Bell”
3 rounds for time of:
185/135-lb. deadlifts, 21 reps
15 pull-ups
185/135-lb. front squats, 9 reps

https://www.crossfit.com/mt-archive2/009266.html#/comments

The Open is right around the corner and it is awesome!  It is hard to explain - but it is all about community! I interviewed just a couple of athletes to find out why they are signing up for the Open.  This is just one of a couple of posts that I will make about the Open.  If you have an Open story to share, find me. - Rebecka W.

Follow this link to get signed up!         http://games.crossfit.com/

Trey Jackson

“Why did I sign up for the Open? I want to compete against my brother who is currently across the country. Sibling rivalry and all.”

Joey Kimdon

“I'm doing the Open because I want to go to Regionals! :-) I've done one Open before (2014). I didn't do 2015 because of my knee surgery.”

Derek Eason

“I have participated in two Opens and pretended to participate in part of another one while in my garage alone :)

I do the Open because I love how official it is. We have our cool athlete profile with stats, judges, and the workouts come directly from CrossFit. Also it is super fun to cheer people on and have everybody feel like an athlete.”

Joey Cusic

“This is my first Open as last year I didn’t feel like I was ready.  I know stupid - but that was the mindset that I had at the time.  I’m doing the Open this year because 1) I want to test myself to see where I’m at and 2) I can’t help but wonder where I am compared to the rest of the community.  I don’t have any delusions of grandeur but am still a competitive to a fault.  Plus, it’s all about the community; it’s another thing that sets us apart from everyone else.  Nobody else does what we do and that’s what is awesome about Crossfit, it’s that chance to measure where you are versus where you were at any given point in your past.”

Rhiannon Downs

“This is my third year doing the Open!  I do the Open because it’s fun to get together with all the athletes, fight together, and support each other.  I love watching everyone test their limits because they are stronger than they think – including myself.  There is no such thing as “not being good enough” for the Open because everyone at Train rocks it!  I encourage everyone to do the Open and help get Train back to regionals!”

Paul Smith

“This will be my 4th Open. A few things about the Open are what make it interesting for me. The first is that it is another way to measure and benchmark your performance to a large group of comparable cross-fitters. The second is that it will, without question, throw you some movements or workouts that help you identify your goats so that you can work on them over the next year. Finally, it is a great atmosphere at the box, bringing some of that competition level of intensity and togetherness to those specific Open WOD’s.”

Jenna Robinson

“I love the Open but I know how intimidating it can seem. Trust me when I say you will be sad you didn't sign up! My fondest memories at Train are from the Open both times I have competed.

The Open is a personal challenge for me! It forces me to ask myself "How has my fitness improved over the year?" It takes courage to take on that challenge but each time I have thrown my hat in the ring the reward has been worth the risk!

Last year the repeat workout had my nemesis in it, chest-to-bar pull ups. I was nervous but I surprised myself when I got 14 chest-to-bars and the first year I did the work out I didn't get any!

That all great but the Open wouldn't be awesome without the community at Train! Everyone cheers until the last person is done and there is just something so motivating when you know your community has your back.

Join me for the Open to challenge yourself!"

Announcement:
There is no longer a Thursday at 7am Barbell Club.
Barbell Club's New Schedule is:
Tuesday at 5:30pm
Saturday at 10:30am

WOD:   1/28/16

"Jack"
Complete as many rounds as possible in 20 minutes of:
115/75 pound Push press, 10 reps
10 KB Swings, 53/35
10 Box jumps, 24/20 inch box

https://www.crossfit.com/mt-archive2/007130.html#/comments

Push Presses!!!

Box Jumps!!!

And Sled Hammer Hits!...........Or maybe its Kettlebell Swings :)

Have Fun!

Announcement:
There is no longer a Thursday at 7am Barbell Club.
Barbell Club's New Schedule is:
Tuesday at 5:30pm
Saturday at 10:30am

WOD:   1/27/16

EMOTM for 15 minutes:
1 Power Clean
*Increase the weight!

3 rounds for time of:
25 Wall balls 20/14
15 OHS 95/65

 

Shoulder Time

I get a lot of shoulder questions from you guys. Although no expert, having been through a year of shoulder struggles I think people see me as the great provider of all things shoulder knowledge. Truth is, I am not a doctor! I only know what I've learned about my own shoulder problems! What I do know, is that a lot of shoulder issue stem from lack of mobility and/or strength deficiencies. 

Here's a great blog written by CrossFit Invictus about shoulder tightness (they aren't doctors either, just FYI). The Invictus post goes through a shoulder self assessment and then provides a list of stretches to help with shoulder tightness. 

http://www.crossfitinvictus.com/coaches/are-your-shoulders-tight/
 

In addition to tight shoulders, having healthy and strong rotator cuffs and scapula will greatly decrease the chance of a shoulder injury. Here's a great video for a scapula "flow." You can (and SHOULD) do this before any shoulder workout (push ups, pull ups, burpees, pressing, snatch, etc). It is very quick and something you can do right before class:

And here are some rotator cuff exercises! These are also easy (and quick) to do before class:

And there you have it... The extent of my shoulder knowledge. ;) 

Written by Cassie Finer

Announcement:
There is no longer a Thursday at 7am Barbell Club.
Barbell Club's New Schedule is:
Tuesday at 5:30pm
Saturday at 10:30am

WOD:   1/26/16

EMOM for 10 minutes:
Odd: 5 Pull-ups of your hardest variety.
Even: 5 Handstand Push-ups of your hardest variety.

"Jackie"
1000 meter row
45/33 pound Thruster, 50 reps
30 pull-ups

The More the Merrier!!!!!

You have probably noticed that every Thursday here at Train we welcome new perspective members to come try out a free class. All day long on Thursday; 5am, 6am, 7am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm; anybody is allowed to come give CrossFit a go.

This is your friendly reminder that you can bring family, friends, co-workers, acquaintances, neighbors, or anyone else that you know to class with you on Thursday. And that we very much so encourage it. If you know somebody who wants to dip there toes in the CrossFit world, get them here on a Thursday.

It is all of our jobs to get people excited about CrossFit and grow our community here at CrossFit Train. So next time your buddy tells you that you are a crazy person for CrossFitting bring them to a class to try it out for themselves to find out if they might be crazy too!!!

WOD:   1/25/16

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Watch the workout demo from CrossFit.com here: https://www.crossfit.com/mt-archive2/007960.html#/comments  

The 2016 Reebok CrossFit Games Open is here!!!
 

The Open is for everybody and we will all have lots of FUN!

I am going to keep reminding you all, until you all sign-up!
The Open starts Thursday February 25th, so you better hurry up and register so that you don't have to hear all us coaches telling you to for the next month!

Follow this link to learn more and get signed up: http://games.crossfit.com/about-the-games/the-open

The cost is $20 to register, and you get to make a badass athlete profile on the Crossfit Games website. This money is well worth the fun and community building of the Open!

The Open is an awesome time of year, where everybody gets to turn ordinary CrossFit Workouts into their own awesome athletic event!

Every Friday during the Open we will host Friday Night Lights. From 3:30pm until about 6:30pm we will run heats of the released workout, as an athlete you will sign up for a heat and be appointed a judge. Athletes will also be expected to be judges themselves. We will all be present to cheer you on and/or workout beside you.

If you can't make it on Friday afternoon or evening, no problem! Friday morning, Saturday and Sunday class times, and  Monday morning and afternoon will all be available to complete the workout as well!

If you have done the Open before leave comments below and get your friends and fellow members excited to sign up!!!!!!