Make sure to submit your scores under CrossFit Train 97333!

If you still need to do 16.3 or are looking to redo 16.3 during morning or early afternoon class times or Open Gym then you must provide your own judge!!!

Scores due by 5pm!!!

WOD:   3/14/16

Hang Squat Clean 3-3-3-3-3-3-3 reps

“Karen”
For time:
150 Wall balls 20/14

Some more Amazing photos from Tish Bottaro!

Thank you very much Tish, and thank you to all the judges and spectators that attended and helped out!

Also thank you Dave Castro for finally giving us a shorter workout :)

WOD:   3/13/16

For time:
225/155 pound Deadlift, 15 reps
50 Pull-ups
225/155 pound Deadift, 12 reps
40 Pull-ups
225/155 pound Deadlift, 9 reps
30 Pull-ups
225/155 pound Deadlift, 6 reps
20 Pull-ups
225/155 pound Deadlift, 3 reps
10 Pull-ups

WOD:   3/12/16

For time:
Run 800m
Double Grace
Run 800m
Double Isabel

*With a partner. Run together, share reps.

Morning Classes are normal, The Afternoon is Friday Night Lights!

The gym will open at 3pm and heats will start shortly after, first come first serve on heats!

Remember to dress up in your colleges colors for our Alma Mater theme!

WOD:   3/11/16

16.3

WATCH THE OPEN ANNOUNCEMENT AND THE WORKOUT STANDARDS VIDEO AT   HTTP://GAMES.CROSSFIT.COM/

The Theme for this week's Friday Night Lights is Alma Mater, dress up in your colleges colors!!!

Make sure to watch the announcement of 16.3 tonight at 5:00pm.

http://games.crossfit.com/

WOD:   3/10/16

Shoulder Press 3-3-3-3-3-3-3

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit Train 97333 on the leader board, this does not accurately reflect our current standing. Make sure to go check out the leaderboard for yourself!

The Leaderboard

With the CrossFit Games Open in full swing it can be fun to look at the Open Leaderboard and see where you stand in the world, the region, or any other divisions that you fit under. However, make sure not to obsess over it and freak out about your standing. If you relax and do the workouts to the best of your ability for fun, you are much likely to end up higher on that leaderboard. You have to remember you can only control YOUR workout not what other people are doing. Go out there each week with a goal, a game plan, and just have some fun with it and see where you end up at! 

Brought to you by Sean Mackey, looking for a win against Travis in 16.3!

WOD:   3/09/16

20 minute AMRAP of:
4 Burpees
4 DB box step-ups with 45/30lb. DBs on a 24”/20” box

My Favorite Mobility Tool

By Cassie Finer
 

I think it is safe to assume most of us do not take proper care of our muscles outside of the box. We are so hard on them and they just stick around, day after day, taking the abuse. They deserve some TLC!

We've had several blog posts about mobility, we have mobility posters in the back of the gym, and we lead you all through various mobility exercises on a daily basis. You have hopefully all had a chance to use a lacrosse ball, foam roller, band, and barbell for various muscle lovin' activities. I wanted to take a moment to introduce you to my FAVORITE mobility tool of all time. Behold, the Supernova:

The Good:

• Grippy! You know when you find JUST the spot with that lax ball and suddenly it slips out from under you? Annoying. This guy doesn't do that. This means you can really focus on relaxing into those crunchy bits and not worry about losing your mobility tool. The grippyness is also helpful in breaking up adhesions between layers of muscle and tissue but you can just take my word on that one. 
• Big enough to get into some tough muscle groups (quads, butt, back) but small enough to be portable. I take this guy everywhere. It fits in my school bag and is much easier to pack on a trip than my foam roller. It's also big enough to put under a leg on your soft office chair and still get some mashing done. I've even used it on long drives to mash out sore shoulders where my lax ball would just disappear into the cushioning of my seat.
• Small and gentle enough to take care of smaller muscles in the arms, calves, psoas, diaphragm, etc. Honestly I've yet to find a muscle group that doesn't prefer the Supernova.
   

The Not-So-Good:

• Price on the new version is a little steep ($39.95) compared to a lacrosse ball or cheaper foam roller. That being said, do I really need to convince you that your body is worth $40? 
• Other CrossFitters will try to steal it from you. Put your name on it... and a tracking device just for good measure.
• Your friends and office mates will think you're weird because you'll cary it everywhere. They're probably right, but I don't care.

You can buy it here: http://www.roguefitness.com/mobilitywod-super-nova-2-0

WOD:   3/08/16

Complete as many rounds as possible in 15 minutes of:
50/35-lb. dumbbell squat snatches, 5 reps, left arm
50/35-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders

Do you love South Corvallis?  Is Willamette Park the heart of your daily routine?  Don't wait and sign-up today to help beautify our community - South Corvallis.  Stay close to home and sign up to work on your street, or venture out to either end of Willamette Park.  It is important to sign-up so neighborhood leads can reach you. If your street is without a lead - we need you!  Sign up to be the main point of contact for your neck of the woods. 

Sign-up here:  http://www.signupgenius.com/go/5080d4ca8af2fa02-clean

What to bring? Bring a water bottle.  A water refill station will be located at the Willamette Shelter on the south end of the park, First Alternative Cooperative will also be there with light snacks around 12pm.  Bring work gloves - they are handy!  There may be some provided - check in with your street lead.  TOOLS -  While some tools will be provided,  if you have tools you like to use or have tools that you are willing to share, label them and make them available for volunteers on your street.  Great tools are hoes, loppers, and well - anything that helps remove weeds. 

Does your STREET need lead?  If your street needs a lead but you don't know what that means exactly... contact me.  I will talk to you about what to expect.  Rebecka 541.752.7220 x 312

Volunteers are planning to eat together at 1pm in the Willamette Shelter on the south end of the park.  Bring your own dishes and something to share. 

POSTERS are coming! I will be distributing and coordinating exchanges this week.  If you have already contacted me, expect to connect with me soon.  If you haven't yet - please let me know by Wednesday how many flyers you are able to distribute.  Thanks. 

Contact Rebecka Weinsteiger at rebecka.weinsteiger@gmail.com

16.2 Scores are due by 5pm Monday night!!!

Make sure to put your scores in with CrossFit Train 97333 as the affiliate where they took place, or they will not be able to be validated!

WOD:   3/07/16

At 0:00
21-15-9 reps for time of:
Overhead squat 95/65
Buprees

At 10:00
21-15-9 reps for time of:
Power Clean 95/65
Push-ups

At 20:00
21-15-9 reps for time of:
Thrusters 95/65
Pull-ups

*This is three separate WODS each for time, a new workout begins each 10 minutes.

Thanks again for the amazing photos Tish Bottaro!

16.2 was another awesome Friday Night Lights and so many of you destroyed those cleans, that was a rough one!

Thank you judges, spectators, and weight changers!!!

WOD:   3/06/16

Five rounds for time of:
275/185 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

WOD:   3/06/16

"Eva"
Five rounds for time of:
Run 800 meters
70/53 Kettlebell swing, 30 reps
30 Pull-ups

*With a partner, share the reps. The 800m will be ran as a 400m relay between partners.