The Theme for Friday Night Lights this week is "CrossFit Train", make sure to wear your favorite CrossFit Train shirts and hoodies!

WOD:   3/24/16

10 Rounds for time of:
30 Double-unders
10 Kettlebell Swings 53/35
10 Burpees

Make sure to watch the 16.5 Live Announcement at 5pm tonight!

Froning versus Fraser versus Smith, it's going to be a doozy!

What is your guess for 16.5?
Thrusters?
Box Jumps?
OHS?
 

WOD:   3/23/16

3 Rounds for time of:
25 Thrusters 95/65
25 Pull-ups

*3 minutes rest between rounds

CrossFit Train Running Club

By Thom King

You’ve all probably seen the announcement on the whiteboard about the “Running Club” that is going to meet at 10am on Sundays at Crossfit Train after the 9am WOD and thought “what the heck is that?”.  Several of us were talking one day about this being a good way to actively workout those sore muscles from the week and get outside.  Any level of runner is welcome to join us.  The group is just getting started, so who knows how this might evolve, but we had our first run/jog this past Sunday.  There were 4 of us and we all kept a conversational pace (except Jacob he seemed to be going for a PR) for what was originally going to be 2 miles, but turned into 3.  In the future, when it’s a little dryer, maybe we’ll do some trail runs or some track workouts.   To be honest on this particular Sunday just a good recovery jog seemed to be all we really needed.  

Ya’ll come out now, ya hear! 

Now doesn't that look fun!

WOD:   3/22/16

Snatch Grip Deadlift   5-5-5-5-5 reps

12-9-6 reps for time of:
Snatch Grip Deadlift 135/95
Hang Power Snatch
Overhead Squat

Snatchies!!!!!

Recipe Swap!

What new (and awesome) recipes have you tried out recently? I'm feeling a little stuck in my normal meat+veggie+greens all day every day routine so I've been trying out a few new recipes to spice things up. 

Here's an easy dessert I made recently that I LOVED: 

http://againstallgrain.com/2014/11/20/pumpkin-pudding-egg-free-dairy-free/

And I think this one is next on my list:

http://thebigmansworld.com/2015/10/23/healthy-four-ingredient-flourless-apple-pie-blondies/

So what have you made recently? Post some of your favorite paleo recipes (they don't have to be dessert) in the comments! 

Written by Cassie Finer

WOD:   3/21/16

For time:
1 round of:
  100 double-unders
  50 squats
  95/65-lb. push press, 25 reps
Then, 2 rounds of:
  60 double-unders
  30 squats
  95/65-lb. push press, 15 reps
Then, 3 rounds of:
  40 double-unders
  20 squats
  95/65-lb. push press, 10 reps

James Hobart, a seasoned Crossfit Games competitor, recently wrote a great article on the importance of intensity to CrossFit and the pitfalls of adding volume to your training. Its a great read and echoes some important ideas that we all need to stick to, mainly that more is not always better.

Give it a read here:

http://library.crossfit.com/free/pdf/CFJ_2016_02_Volume_Hobart.pdf

WOD:   3/20/16

For time:
50 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans
15 foot Rope climb, 4 ascents
30 Medicine ball cleans
15 foot Rope climb, 3 ascents
20 Medicine ball cleans
15 foot Rope climb, 2 ascents
10 Medicine ball cleans
15 foot Rope climb, 1 ascent

WOD:   3/19/16

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

*With a partner, share reps every minute.

*Choose reps that you and your partner will be able to complete on the minute for the whole 30 minutes. If you fail, the 30 minutes becomes an AMRAP.

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 Wear GREEN!!!! And/or any other Irish/St. Patrick's Day/Leprechaun gear that you might have!

WOD:   3/18/16

16.4

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

The Theme for this week's Friday Night Lights is St. Patrick's Day, wear GREEN or get pinched!!!

Make sure to watch the announcement of 16.4 tonight at 5:00pm.

http://games.crossfit.com/

WOD:   3/17/16

Ten minutes to establish a 3RM Turkish Get-up (each arm).

In front of a clock set for 12 minutes:
1 minute of 24/20-inch box jumps
1 minute of KB Swings 53/35
2 minutes of 24/20-inch box jumps
2 minutes of KB Swings 53/35
3 minutes of 24/20-inch box jumps
3 minutes of KB Swings 53/35

Paul is already ready for St. Patrick's Day, Front Squatting in some GREEN!!!

WOD:   3/16/16

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

https://www.crossfit.com/workout/2011/10/23

Will We See a Repeat?!

Source:http://boxlifemagazine.com/this-years-repeat-open-workout-only-4-options-available/

We haven’t seen a repeat workout yet in this year’s Open, but it’s pretty safe to assume that it’s coming. If we look at the movements we’ve already seen in the three workouts up to this point, and we assume we won’t see any of those movements used again, we can narrow the options down.

Potential repeat workouts
WORKOUT 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″/20″)

WORKOUT 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead (115lbs/75lbs)
10 pound Deadlift (115lbs/75lbs)
15 Box jumps (24″/20″)

Both 11.2 and 13.2 are possible repeats, BUT we have already seen multiple light and fast workouts very similar in loading as well as duration to these two.

WORKOUT 14.3
Complete as many reps as possible in 8 minutes of:
135lb/95lb deadlifts, 10 reps
15 box jumps, 24-inch
185lb/135lb deadlifts, 15 reps
15 box jumps, 24-inch
225lb/155lb deadlifts, 20 reps
15 box jumps, 24-inch
275lb/185lb deadlifts, 25 reps
15 box jumps, 24-inch
315lb/205lb deadlifts, 30 reps
15 box jumps, 24-inch
365lb/225lb deadlifts, 35 reps
15 box jumps, 24-inch

Because there has already been a ladder style workout where weight increases, this seems like an unlikely repeat as well.

WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Based on the overall hatred for this workout, it seems very likely to be repeated!

My money is on 15.5!

Brought to you by Caitlin Brennan

WOD:   3/15/16

Establish a 1RM Split Jerk

4 rounds Each for time of:
Row 500m
Rest 3 minutes

Paleo Green Curry

Ingredients: Green Curry

• 2-3 cups of an assortment of veggies (mixed mushrooms, sugar snap peas, bok choy & red onion are what I used)
• 1-2 thai red chili peppers deseeded and chopped into rings
• 1lb of fresh or defrosted pre-cooked prawns with tails removed
• 1 cup full fat coconut milk
• 1 bunch of coriander chopped for garnish
• 1 lime (optional to add a good squeeze to your curry before serving)
• 1 head of cauliflower chopped for cauliflower rice
• 1/2 cup shredded coconut
• 1/2 tbsp coconut oil or butter
• drizzle of honey (optional)

Directions

• If substituting tofu or any other meat then gently brown your protein in a skillet with a splash of coconut oil. Don’t cook it all the way through. Remove from the skillet and set to one side.
• Add 2-3 tbsp (I like it spicy) of your paste to the skillet and stir fry for 1-2 minutes so the spices start to toast a little.
• Add the coconut milk and mix in with the paste. Then add your veggies & thai peppers (have a little taste of your sauce first to check the heat) – things like bok choy and sugar snap peas can be added later when you add your protein if you like them a little crunchier. Simmer for 5 minutes.
• Whilst your veggies are simmering take your chopped cauliflower and either simmer for 10 minutes or microwave for roughly 3-5 minutes.
• Once your veggies have done simmering for 5 minutes it’s time to add your protein and any remaining vegetables. Simmer for another 5-10 minutes or until your veggies are cooked the way you like them & your protein is cooked through (if using chicken).
• During this time your cauliflower should now be finished steaming (slightly underdone is the consistency we’re looking for, not wet and mushy). Drain any excess water and then add your cauliflower to a food processor or blender. Give it a whizz until it begins to resemble the consistency of rice. Now add your shredded coconut, coconut oil or butter & a drizzle of honey if you want more of a sticky rice & a little bit of sweetness. Pulse a few more times so everything is nicely blended.
• Serve your thai green curry over the cauliflower rice, add freshly chopped coriander to garnish and a little squeeze of lime and enjoy!

Brought to you by Caitlin Brennan