WOD: 4/14/16
Complete as many rounds as possible in 20 minute of:
5 burpees
Rope climb, 1 ascent
30 double-unders
Today's WOD is another day to work on those double-unders. Here are a couple videos that can hopefully help you on your journey to master that damn jump rope!
Source: CrossFit inc.
WOD: 4/12/16
Five sets as heavy as possible of:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell push presses
5 Dumbbell squats
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Hopefully more days like these are on their way!!!!!
If you guys have not noticed, we are finally starting to get some warm days again. If you were around last summer then you know that means the box is going to get hot. Make sure you are all taking care of yourself as the weather starts to change and make sure to drink lots of water, and stay hydrated all day! Sometimes the heat can distract us so it is important to remember to stay on top of those things so you continue to get the benefits of all your hard work!
A Public Service Announcement brought to you by Sean Mackey.
(Hopefully we didn't completely jinx this nice weather by posting this!)
WOD: 4/11/16
3 rounds for time of:
30 Toes to bar
155/105-lb. clean and jerks, 15 reps
Thank you to everybody that came to our Party on Friday! It sure was a great time!
Special thanks to Daniel Vollmer for smoking some seriously delicious Pork Butt, Christina and Gavi with the Cider action, and Sam and Nick Miller for a mountain of Steaks!
Also thank you to Scott for cooking the mountain of steaks and all the drunks people for cleaning up with me :)
These boys definitely had some Fun!
WOD: 4/10/16
20 minute AMRAP of:
“Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats
*With a partner, share reps as needed!!!
WOD: 4/08/16
Power Snatch
3-3-3-3-3 reps (all sets as heavy as possible!)
As far as possible in 12 minutes of:
30 Double-unders
10 Power Snatch 95/65
30 Double-unders
11 Power Snatch
30 Double-unders
12 Power Snatch
etc, etc, etc...
WOD: 4/07/16
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups
Cash Out: Row 1000m
The only good kind of sitting is sitting into a Squat like Jesse!
More and more studies and research are showing how bad extended periods of sitting are for us. Not just sitting in front of the TV, but also sitting in front of the computer at work. The list of negative effects is long, but a few are obesity and a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. It is also linked with an increased risk of cardiovascular disease. Worse is that just going to the gym to workout doesn’t seem to offset these risks. What that means is if you have a profession where you are behind a desk a lot you need to make the changes at work. Whether that be a standing desk, or taking a walk every hour around the office. It is something we all should think about and be aware of.
Sean Mackey warning you to stop sitting so damn much!
WOD: 4/06/16
For time:
Run 800 meters
95/65 pound Shoulder press, 21 reps
Run 800 meters
95/65 pound Push press, 21 reps
Run 800 meters
95/65 pound Push Jerk, 21 reps
Kat E. at the last Iron Beaver Weightlifitng meet.
What is Weightlifting?
The sport of Weightlifting is part of the Olympic games. It consists of two lifts: the Snatch and the Clean & Jerk. The goal is to lift more weight than competitors in the same weight class. Each athlete gets three attempts at the Snatch and three attempts at the Clean & Jerk. Their score is the combined weight of their best Snatch and best Clean & Jerk.
Come check out Iron Beaver's Spring Open weightlifting meet this Saturday! Lifting starts at 10am. We will be cooking up food (donations accepted) and both Two Towns and Block15 will be onsite sampling beer and cider!
This will be a lot of fun, come hang out, watch heavy weight being lifted, and sample some ciders!
See you on Saturday!
WOD: 4/05/16
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95/65 pound Barbell thruster
Pull-ups
Knees to elbows
Some side dish inspiration for the party! Get Cooking!
This Friday 4/8 we will be having a Party in the Box!
Come by starting at 6:30pm to hang out with all your CrossFit friends.
We will be having a large amount of meat smoked for the party, But I'll probably have the grill going as well. So please feel free to bring stuff to barbecue and awesome side dishes, desserts, and Drinks!
The more of you that come to party the more fun it will be!
Let's have some FUN!
WOD: 4/04/16
Power Clean
1-1-1-1-1-1-1
3 Rounds for time of:
20 Wall Ball Shots 20/14
10 Power Cleans 155/105
Thom, Caitlin, and I looking serious on somebodies computer at Regionals 2014. Team CrossFit Train!
The West Regional 2016
This year is pretty awesome because regionals will be right here in Portland, OR! It will be happening the weekend of May 20-22nd at the Moda Center. Tickets went on sale March 28th on the CrossFit games website. If you are planning on going I wouldn’t waste any time buying your tickets so you aren’t left without one! http://games.crossfit.com/
We are hoping to go to Regionals this year in force to cheer on Joey and hopefully Hayley!
If you went in 2014 then you know it was an awesome time! Plus this year the West Region includes both the Canada West and Northwest Regions, so even more athletes and fitness!
Join the TRAIN and get your tickets now!
