WOD: 4/24/16
Three rounds for time of:
WOD: 4/23/16
"Tumilson"
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60/40 pound dumbbells
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
Workout, Picture, and Description brought to you by CrossFit, Inc.
WOD: 4/22/16
Front Squat 5-5-5-3-3-3 reps
7 rounds for time of:
7 Dumbbell Thrusters, 60/40-lbs.
1 Rope Climb
The Burner
A burner is a short, hard, and fast CrossFit WOD. Burners are one of the best parts of CrossFit because they happen so fast, but create so much fitness.
Today's WOD is a bit of a burner, so read up and find out why we do short, sweet, and spicy workouts like today's!
According to Ben Bergeron, coach of CrossFit New England’s Affiliate Team and many games athletes:
“Burners are all out efforts and one of the best ways to build metcon quickly. Burners should be done with fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here are some characteristics of a well programmed Burner:
Straight Sets - if you are breaking or stopping during the workout you are not achieving the desired goal. Shorten up the reps or lighten the load.
Light Weight - if you are thinking about the weight or having to pause before picking up the weight you are going too heavy and not going to get the desired stimulus (Increasing cycle times and metabolic conditioning).
Short Time Domain - These WODs should be 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run or 1k Row.
No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation or stress. For this reason, I usually don't use benchmarks for Burners - too much emotional stress.
NO DOMS - There should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.”
At CrossFit Train we program “Burner” style WODs quite often, make sure to use them to your advantage. Scale correctly and let it burn to get the most out of these awesome WODs that make CrossFit what it is.
Source: http://competitorswod.blogspot.com/p/faqs.html
WOD: 4/21/16
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 Abmat Sit-ups
10 Overhead Squats, 95/65-lbs.
These behind the scenes videos are just too good not to post. The second installment follows athletes before and after "Murph"!
WOD: 4/20/16
Power Clean 3-3-3-3-3 reps
(Touch and GO only!)
Ten rounds for time of:
3 Power Cleans, 205/145-lbs.
7 Burpee Pull-ups
Check out Joey in the middle of the picture wearing her TRAIN hoodie! She got the chance to train with some awesome athletes just like her at the Invictus Training Camp at CrossFit Marysville last weekend!
Purephama recently put together 7 of the most inspiring female athlete quotes, and since we have one (maybe two) inspiring freaking ladies representing us at Regionals this year, I thought it would be appropriate to share!
1. “Believe me, the reward is not so great without the struggle.” -Wilma Rudolph
In 1960, the track and field athlete became the first American female to win three gold medals at one Olympic Games. When she was younger, she was extremely sick and had to wear a brace on her left leg.
2. “True champions aren’t always the ones that win, but those with the most guts.” -Mia Hamm
At the young age of 15, she officially became the youngest player to ever join the national team; at just 19 years of age, she was the youngest team member to ever win the World Cup.
3. “Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.” -Gail Devers
American track and field Athlete Gail Devers undoubtedly had to believe in herself when, while training for the Olympics, she started experiencing a host of scary symptoms, including migraines, fainting, memory loss and hair loss. She nearly had her feet amputated. She was eventually diagnosed with Graves’ disease (a thyroid disorde). She later took home a gold medal in the 1992 Summer Olympics.
4. “When you fall, get right back up. Just keep going, keep pushing it.” -Lindsey Vonn
Lindsey Vonn is widely considered the most successful female ski racer in the entire world, but the well-deserved title was hardly dropped in her lap. She has had to fight through more than one injury to become the world class athlete we know her as today.
5. “To have any doubt in your body is the biggest weakness an athlete can have.” -Shawn Johnson
She’s an Olympic gymnast, New York Times best-selling author and entrepreneur; but you might be surprised to know that Shawn Johnson also once struggled with an eating disorder.
6. “Always work hard, never give up, and fight until the end because it’s never really over until the whistle blows.” -Alex Morgan
Alex Morgan’s determination and discipline are undeniable. With an Olympic gold medal and FIFA Women’s World Cup championship under her belt, she’s proven to women across the world that hard work and motivation will never fail you.
7. “Never put an age limit on your dreams.” -Dara Torres
At 48 years old, five-time Olympic swimmer Dara Torres continues to climb the ladder of success. Her list of achievements is anything but brief: In addition to her awe-inspiring athletic career, she’s a model, TV personality, motivational speaker and a mother.
Brought to you by Caitlin Brennan
(Taken from Purepharama.com)
WOD: 4/19/16
6 rounds each for time of:
Sprint 400m
*Rest as needed between efforts.
Behind the Scenes: Part 1 of the 2015 CrossFit Games was just recently released. It is a bit over an hour long, but it is a really cool look into what the whole CrossFit Games experience is like for the Athlete's, judges, commentators, media, and directors.
I enjoy watching these every year and it definitely gets me excited for Regionals and this years Games.
Enjoy!
WOD: 4/18/16
Hang Power Snatch 3-3-3-3-3 reps
21-18-15-12-9-6-3 reps of:
Hang Power Snatch, 75/55-lbs.
Double unders 3x reps
I'm sure many of you have seen this story circulating the internet, but if not give it a view!
A CrossFit Coach uses his fitness to save a family in a crashed SVU, so cool!
Bay Area CrossFit Coach Scales 25-Foot Wall, Saves Family After Crash
WOD: 4/17/16
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry, 50-lb. dumbbells
100-meter walking lunge
50-meter bear crawl
WOD: 4/16/16
Riley
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
*with a partner. Run in 200m relays. Share burpees.
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
WOD, Picture, and Description brought to you by CrossFit, Inc.
WOD: 4/15/16
Back squat 5-5-5-3-3-3 reps
Complete as many rounds as possible in 10 minutes of:
10 Abmat sit-ups
15 Push-ups
10 Abmat sit-ups
30 Squats
