WOD: 4/3/16
Complete as many rounds as possible in 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Power clean, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
WOD: 4/2/16
For time:
Run 1200 meters
63 Kettlebell swings, 53/35
36 Pull-ups
Run 800 meters
42 Kettlebell swings
24 Pull-ups
Run 400 meters
21 Kettlebell swings
12 Pull-ups
*With a partner. Run in 200m relays, share reps as needed.
WOD: 4/1/16
Run a 10k
APRIL FOOLS!!!!!
The real WOD is:
Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20/14-lb. ball
Run 200 meters
Special shout out to everyone who did it back in 2014 too! (and/or that time I programmed it as a Sunday Funday WOD).
WOD: 3/31/16
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score.
WOD: 3/30/16
Front squat 1-1-1-1-1-1-1 reps (all sets at 90%)
10 rounds for time of:
205/145-lb. front squats, 5 reps
5 parallette handstand push-ups
The Charter of CrossFit!
It might seem strange for a fitness organization to have a charter but when I learned about CrossFit’s charter it was life changing! I first heard briefly about it when I was interning at Train but when it was talked about at my Level 1 that’s when it hit me how powerful the charter really is!
The CrossFit Charter:
Mechanics, Consistency, Intensity
Short, simple, and sweet but it has a powerful impact! These 3 words build on each other, first mechanics then consistency and finally intensity.
Mechanics is being able to perform a movement with the proper sequence of actions and range of motion. This must happen before anything else because it we cannot perform the core movements safely, we are wasting out time trying to add speed and load to them. This is why we drill movements at the beginning of every class and particularly in depth at 101 with PVC or without weight.
Consistency is being able to have proper mechanics nearly every time you do the movement. It also carries over to being consistent with your workouts, it is easy to overdo it with CrossFit if we are unconditioned but coming the the gym consistency will help tremendously!
Finally, Intensity! This is the fun but it is last for a reason! We want to make sure we can do the core movements of CrossFit correctly a bunch of times before we add speed and load to that. This is the reasoning behind an intro class is that we can introduce these movements safely and give you time to practice them a bunch of times before we ask you to do them in WOD.
Check out more about the charter written by Todd Widman (the person who taught my Level 1 and a super cool human!) here.
Brought to you by Jenna Robinson
WOD: 3/29/16
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
3 rounds for time of:
25 Deadlifts 205/145lbs.
25 Toes-to-bar
It's time to buy your tickets for the West Regional!
It's at the Moda Center in Portland this year so there are no excuses not to go!!!!
Here is more info from http://games.crossfit.com/
The CrossFit Games are the world’s premier test to find the Fittest on Earth.
In order to find the fittest, CrossFit has to cast a wide net. The three-stage CrossFit Games season acts as a funnel, starting with the all-inclusive online Open, advancing to the selective live regionals, and concluding with an elite few on a world stage at the CrossFit Games.
The 2016 Reebok CrossFit Games West Regional features the fittest men, women, and teams from the northwestern United States and western Canada. 19,000 athletes from these two regions entered the Open, but only the top-40 men, 40 women, and 30 6-person teams were invited to compete at the West Regional (May 20-22).
Over the course of the three-day weekend, the athletes will face a barrage of tests designed to reveal any flaws in their fitness. Can they do well in long events? Short events? Heavy lifting? Gymnastics? To make it to the Games, these athletes must be true generalists capable of handling any task thrown at them.
The five men, five women, and five teams who do the best in relation to their peers across all of the events will be invited to compete at the CrossFit Games held at the StubHub Center in Carson, California July 19-24.
The West Regional will be held at the Moda Center in Portland, Oregon.
Regional Volunteer Registration Begins: Tuesday, February, 23.
Regional Ticket Release Date: Monday, March 28.
Make sure to submit your 16.5 scores under CrossFit Train 97333 by 5pm Monday night!!!
WOD: 3/28/16
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
15 Overhead Squats 95/65
Look at all those Scorecards!!!
All of you at CrossFit Train rocked this Open!!!!!
Every Friday Night Lights was super fun and badass.
Some people got some awesome firsts, some people beat old times, and everybody worked hard and surprised themselves!
Thank you to everybody who was involved as an athlete, judge, or spectator. You all made the 2016 Open Season a blast!
I am super excited for next year!
Ok and a little nervous :)
WOD: 3/27/16
5 rounds for time of:
Run 200 meters
45/33-lb. thrusters, 25 reps
15 toes-to-bars
WOD: 3/26/16
3 rounds for time of:
Run 1 mile
50 pull-ups
*With a partner.
Split runs into 400m relays with partner.
Share Pull-up reps.
The Theme for Friday Night Lights this week is "CrossFit Train", make sure to wear your favorite CrossFit Train shirts and hoodies!
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!
This is the Last workout of the Open, get excited!!!
WOD: 3/25/16
16.5