Drink Water! Stay Hydrated!

WOD:   6/07/16

Deadlift 10 Rep Max

Tabata Deadlift 185/135
Tabata Burpee
Tabata Deadlift 185/135
Tabata Burpee

Consistency
By Sean Mackey
 

Regionals just wrapped up for us out here in the west and Joey and Hayley both did an amazing job! After watching them it can be very motivating and inspiring to want to get after things a little harder in the gym, which is awesome. Perhaps you’re now more focused on your next goal, or even your big goal, more than ever. Goals will help motivate us, but to reach them we have to remember it doesn’t happen overnight. It happens by consistently showing up and putting in the work. It means showing up even when you don’t want to, and showing up when you’re tired and a little sore. It is consistently not giving up and staying focused that will get you to your goals, not some magic that happens overnight. Remember to trust the process, focus on your goals, and stay consistent and relentless in your pursuit!

Dr. Dan Vollmer showing a consistently awesome front squat face! You kicked ass in here, we are going to miss you!

WOD:   6/06/16

Establish a heavy Clean + 2 Split jerks

3 Rounds of:
40 Air Squats
20 Hang Squat Cleans 95/65

Thank you so much to everybody who came out for the WOD and party.

And CONGRATS to all the graduates!

What a badass group of people!

Some of the Boys!

Some of the Ladies!

WOD:   6/05/16

“Scooter”
On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. 

The WOD today is at 10am!

Afterwards there will be drinks and donuts to commemorate all our CrossFit Train Graduates!

We have got quite a few long time members graduating and some of them will be flying the coop soon! Come and say good-bye!

Please bring extra chairs if you would like something to sit on!!!!!

WOD:   6/04/16

"Abbate"

Run 1 mile
155/105 pound Clean & jerk, 21 reps
Run 800 meters
155/105 pound Clean & jerk, 21 reps
Run 1 Mile

*With a partner, run the miles in 800m relays and the 800m in 400m relays. Share the reps.

Sunday Grad WOD and Party

Tommorrow the WOD will be at 10am (instead of 9am) and afterwards there will be drinks and donuts.

Come on down and WOD then hang-out with all of the graduates!

IT'S GOING TO BE HOT HOT HOT THIS WEEK.
MAKE SURE YOU'RE HYDRATED BEFORE YOU COME TO WOD! 

Graduation WOD Sunday at 10am. (No 9am class)

Graduation Get-Together Sunday at 11am.

Come and WOD then hang out with all our graduates from TRAIN!!!

WOD:   6/03/16

Front Squat 5-5-3-3-3-1-1-1-1 reps

Amrap 6 minutes of:
4 Burpees, lateral over bar
2 Power Cleans 185/135

The May PRs board was filled to the brim!

Awesome job on all your badass new personal records!

Lets do it again in June!

While the PR board was totally full, I definitely see some holes on the goal board.

Think of an attainable and measurable goal for June and get it up there!

It doesn't have to be a max lift, it can be a specific number of days working out per week, or drinking a gallon of water a day.

The sun is out lets set some goals and crush them!

It's going to be HOT HOT HOT this week.
Make sure you're hydrated before you come to WOD! 

Graduation WOD Sunday at 10am. (No 9am class)

Graduation Get-Together Sunday at 11am.

Come and WOD then hang out with all our graduates from TRAIN!!!

WOD:   6/02/16

4 Rounds for time of:
21 Wallball Shots 20/14
18 Pull-ups
15 Kettlebell Swings 53/35
12 Handstand Push-ups

Every Thursday all classes are free for new perspective members to try us out.

Feel free to bring a friend to any class with you and try your best to get them hooked on CrossFit.

Close friends, family, co-workers, acquaintances, and complete strangers are all perfect people to bring to the box and show what CrossFit Train is all about.

A lot of our good friends at the box are graduating or leaving this summer so there is plenty of space for some new friends!

The more the merrier!!!

Our cheering section at the West Regional!

WOD:   6/01/16

Push Press 5-5-3-3-3-1-1-1-1 reps

For time:
100 Air Squats
50 Push Jerks 135/95
100 Air Squats

It's going to be HOT HOT HOT this week.

Make sure you're hydrated before you come to WOD! 

I just made this recipe and had to share it with all of you peoples. The preparation calls for raw broccoli and the dressing basically ceviches the florets. Pretty rad stuff if you ask me. Bonus: your lunch won't smell like dog farts.*

Super easy prep, and simple to double or triple the serving size! 

Recipe from http://cooking.nytimes.com/recipes/1016146-broccoli-salad-with-garlic-and-sesame?smid=fb-nytimes&smtyp=cur

Broccoli Salad with Garlic and Sesame
 

INGREDIENTS

• 1 1/2 tsp red wine vinegar
• 1 tsp kosher salt, more to taste
• 2 heads broccoli, 1 pound each, cut into bite-size florets
• 3/4 cup extra virgin olive oil
• 4 large garlic cloves, minced
• 2 tsp cumin seeds
• 2 tsp roasted sesame oil
• Large pinch crushed red pepper flakes

PREPARATION

Step 1: 
In a large bowl, stir together the vinegar and salt. Add broccoli and toss to combine.

Step 2: 
In a large skillet, heat olive oil until hot, but not smoking. Add garlic and cumin and cook until fragrant, about 1 minute. Stir in sesame oil and pepper flakes. Pour mixture over broccoli and toss well. Let sit for at least 1 hour at room temperature or 2 hours in the fridge. Adjust seasonings (it may need more salt) and serve.

*Am I the only one that thinks leftover cooked broccoli smells like dog farts?

Brought to you by Cassie Finer!

Thank you to everybody who came out for "Murph"! It was a blast!

Do not be scared to take a rest day after that beast, be smart!

WOD:   5/31/16

4 Rounds of:
1 Min Max Reps, Power Snatch 75/55
1 Min of Rest
1 Min Max Reps, Bar Muscle-ups
1 Min of Rest
1 Min Max Reps, Bent-over Row 135/95
1 Min of Rest

 

It's going to be HOT HOT HOT this week.

Make sure you're hydrated before you come to WOD! 

60 people came out to WOD in the memory of Lt. Michael Murphy and all of those who serve!

You are all an awesome part of an amazing community!

Now a little bit of the story of Murph 2016 in pictures.

The crowd bringing the finishers in and cheering them on!

Cory about to cross that finish line.

Sean fists flying!

Jon bringing it on in!

Lev finishing strong for the home crowd.

Telling "Murph" stories while Travis recovers :)

Photo Credit: Jamie McMahon

The only class of the day will be 9am!

It will last for 2 hours if needed! Murph can take a little while!

Please sign up for the 9am class, so that we know how many people will be there!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

WOD:   5/29/16

"Wittman"

Seven rounds for time of:
1.5/1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24"/20" box