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

WOD:   2/23/16

Work up to a heavy Squat Snatch

21-15-9 reps for time of:
Toes-to-bars
115/75-lb. squat snatches

FRIDAY NIGHT LIGHTS!!!

The 2016 CrossFit Games Open is upon us. The first workout 16.1 will be announced Thursday 2/25 at 5pm, Chyna Cho will go against Emily Abbott with a live announcement and workout held at Norcal CrossFit. Make sure to watch at http://games.crossfit.com/ to get motivated!!!

The Friday WOD here at CrossFit Train will be 16.1. If you want to come to the Friday morning classes 5am, 6am, or 7am you will be able to complete 16.1 and log your scores. 

The main event however will be Friday Night Lights!!!

How Friday Night Lights will work:

1. The gym will open at 3:00pm.

2. The gym will close around 6:30pm.

3. Anytime between 3:00pm and 6:30pm you may come to the gym and sign up for a heat.

4. Heats will be first come first serve, if you want to WOD early show up early!

5. The first heats of 16.1 will start around 3:30pm, and the last heats around 6:00pm.

6. During Friday Night Lights we will need judges, the whole time! If you are doing the workout you will either be judging before or after you workout. If you are not doing the WOD, please feel free to come by and judge and/or spectate!

7. The more the merrier, please come early and stay late, we need judges and moral support the whole way through!

If you cannot make it Friday morning or Friday evening there are still opportunities to get the Open WOD done. Saturday at 9am-10am and Sunday at 9am-11am, if you can find a person to judge you then you may complete the Open workout. The same goes for Monday morning and early afternoon, if you can find a judge and ok it with a coach then you can complete the WOD.

Scores are due at 5pm on Monday!!!

You should be nervous and this will be fun!!!

I hope to see you all at Friday Night Lights!!!

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

WOD:   2/22/16

20 minute AMRAP of:
Run 400m
2 Rope Climbs

*Increase number of climbs by 2 each round.

You all have been hearing us talk a lot about the open (you are probably already sick of the open and it hasn't even started yet), but it's because all the coaches at Train love the open so much! 

You have probably heard the basics about the open but do you know why it's called the open? That's because it's open to everyone! There is a scaled division that makes it possible for even more people to submit a score than ever before. The heart of the open is in the community and not in making it to the CrossFit games. Each year I have participated, the support and love I received from the community was so much more than I could have expected.

If this is your first open you might be wondering how to get ready. My biggest advice for the open is practice the fundamentals! Things you can absolutely expect to see in the open wallballs, thrusters, squats of all kinds, pull ups, chest to bar pulls ups, BURPEES, muscles ups, pushups, deadlifts, burpees over the bar, box jumps, and double unders. Don't fret if you see a movement you can't do yet, you still have time to practice. Also, the scaled division won't have muscle ups but it will absolutely have burpees and thrusters. 

You can check out all the past workouts (2011 forward) on the games site at games.crossfit.com. The scaled division is only in its 2nd year. 

What are you waiting for! Sign up here by clicking the big red button in the right corner! 

Written by Jenna Robinson

WOD: 2/21/16

For time:
20/16 inch Box jump, 50 reps
Rope climb, 5 ascents
50 Kettlebell swings 53/35
50 sit-ups
50 dumbbell Hang power cleans, 40/30
800 meter Run
 

WOD:   2/20/16

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

*With a partner, share reps have fun!

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

WOD:   2/19/16

5 Rounds Each for time of:
20/15 Calories Airdyne
10 Overhead Squats 115/75

Then,
Overhead Squat
2-2-2-2-2

It Is Almost Here!

We are closing in on the Open. Now less than two weeks away. If you follow anything Crossfit on social media it is pretty unavoidable. Which is pretty cool! There are lots of “Why are you doing the Open", "Memories from the Open", etc posts which is awesome as well.
The Open really is a great way to test your fitness and see where you stand to years past. It really is a great community builder. One thing I’ve learned from the past is to remember to just relax and have fun with it. It is easy to get a little worked up from it but in the end it is all about just doing another workout and having some fun!
Also, for me it is so I can trash talk Travis even if he does beat me in all the workouts. That’s right! I’m coming for you big guy!

Written by Sean Mackey reminding you to have fun and find somebody to smack talk with!!!

Sean versus Travis, who is going to win!!!???

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

WOD:   2/18/16

AMRAP 25 minutes of:
400m run
30 Abmat sit-ups
20 Burpees
10 Triple-unders
 

COME PLAY HURLING!!!

            If you have never heard of the sport of hurling, rest assured you are in good company.  Few people outside the country of Ireland have ever heard of it and fewer still have ever seen it played.  Over that last 20 years, however, it has found its way into America thanks to Irish immigrants and a boost from the internet.

            Hurling is an old sport.  Real old.  In Ireland it has been played for well over 2000 years-- predating the written word in that country and tied to many important events throughout Ireland's history.  Originally, the sport was designed by Celtic chieftains as a means of keeping their warriors in shape and motivated when not at war.  The requirements needed for open field warfare—speed, stamina, endurance, teamwork and courage were all built into the game; not surprisingly it is tied closely to the warrior culture.  The greatest heroes from Ireland's history, including Cúchulainn and the Knights of the Red Branch were known not only for their fearlessness in combat, but also for their skill in the sport of hurling.

            Hurling is played on a field the size of a regulation soccer pitch and includes two teams of 15 using ax-shaped sticks (called a “hurls” or “hurleys”) to move a ball (called a “sliotar”) up the field towards their opponent's goal.  The goal is about the same size as a standard soccer goal and is defended by a goalie.  The goal also includes uprights similar to those used in football and points can be made by hitting the sliotar below the crossbar and into the goal(for 3 points) or over the crossbar and between the uprights for a single point.  Play happens very quickly since there are no timeouts and only five substitutions per team in a game.  Unlike some other sports where drawing fouls or faking injury is commonplace, hurlers are more likely to hide or marginalize injuries in an attempt to keep playing.  There is only one referee watching a large field where the ball can travel a 80 meters or more in a single hit, so players learn to “play to the whistle” and never take for granted that penalties will be seen by the referee.

            The Benton Brigade is located in Corvallis and is part of the NW Hurling League, a group of 6 teams including Seattle, Tacoma, Vancouver (WA), Portland, Corvallis, and Missoula (MT). Founded in 2008, the Brigade has maintained a continuous presence in Oregon and is the only team in the mid-valley.  It is also the only team that did not have a full-time Irish player on the roster (until 2016)—a point of pride when playing against hurlers who grew up with the sport.  Three years ago, the Brigade began receiving sponsorship from Rogue Brewing and is the only team in the league to have an international company sponsoring them.  Hurling is a Spring/Summer sport with practices starting in February/March and play continuinginto the month of August.  There are five tournaments a year, with each team taking a turn at hosting the other teams.  The Benton Brigade holds its tournament (the Willamette Cup) in May out at the Crystal Lake sports complex.  During the 2015 season, the Brigade won their home tournament and was able to keep the cup in Corvallis where it is currently on display at Cloud and Kellys—our other sponsor.

       Practice starts soon, so this is great time join!  One of Crossfit’s main recommendations is to learn new sports and this is your opportunity! Talk to Kat Eastlake for details on our local team: Benton Brigade.

katherine.eastlake@gmail.com

http://www.bentonbrigade.com

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

WOD:   2/17/16

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

For time:
1000m Row

A big Clean from Josh!

Are you addicted to sugar?

I came across a great blog post with tips about cutting sugar out of your diet. Check out the post here:

12 Painless Ways to Cut Sugar Out of Your Diet

http://blog.paleohacks.com/12-ways-cut-sugar-diet/#

Have you tried to go a month without added sugar? How did it feel? If you haven't I HIGHLY recommend trying it. You'll be amazed how sneaky sugar is in the modern American diet. It's in a everything, not just sweet treats. 

You'll probably also be amazed at how your taste buds change over the course of a month without sugar. Something you really enjoyed before will taste sickeningly sweet, and fruits/berries will satisfy even the worst sweet craving. Try it out and see for yourself!

Written by Cassie Finer!

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

WOD:   2/16/16

Open Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Tossing wall balls in front of the new paint job!!!

Here is a great article from the CrossFit Games website about the Open and Motivation!

http://games.crossfit.com/article/and-fitness-life

Sign for the Crossfit Games Open:   http://games.crossfit.com/

WOD:   2/15/16

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Check out this sweet video of multiple time CrossFit Games Athlete Dan Bailey doing todays workout!

Workout and video brought to you by CrossFit, Inc.

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

WOD:   2/14/16

"Open Workout 11.5"

Complete as many rounds and reps in 20 minutes of:
145/100 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20/14 pound ball

WORKOUT 11.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target) 

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9' target)

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (130lbs / 60kg)
10 Toes to bar
15 Wall balls (20lbs to 9' target) 

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (75lbs / 35kg)
10 Toes to bar
15 Wall balls (10lbs to 9' target)

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wall ball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. 

Source: http://games.crossfit.com/workouts/the-open/2011