WOD:   6/17/16

Hang Squat Clean 3-3-3-3-3 reps

21-15-9 reps for time of:
115-lb. hang squat cleans
Chest-to-bar pull-ups

A lot of the workouts that we do at Train come from https://crossfit.com/. Why? Because they make the best workouts! It's that simple. The people who program these workouts invented CrossFit and have been around since its humble beginnings, so it is a resource that I definitely have faith in!

Mainsite is an awesome website with a serious amount of Crossfit knowledge, videos, journal articles, pictures, and of course workouts!

If you have never been to https://crossfit.com/ then you need to check it out now! This website is how all of Crossfit started, it just used to be WODS posted online before it was thousands of affiliates like ours.

https://crossfit.com/ should be a daily website check, it's way better than Facebook!

WOD:   6/16/16

20 minute AMRAP of:
3 Wall Walks
6 Deadlifts 275/185lbs.
9 Burpees over the Bar
Run 200m

Here is a cool video of CrossFit Legend Chris Spealler doing Wall Walks in a workout for the first time. He is pretty good at them :)

WOD:   6/15/16

Thruster 5-5-3-3-3-1-1-1-1 reps

2016 Regional Event 7

For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Men use 95 lb., women use 65 lb.

This cool little chart was posted the other day by the CrossFit Games website, it is both interesting to see the amazing stats of these athletes and the sometimes small gap that separates them!

Source: http://games.crossfit.com/article/what-separates-games-athlete-regional-athlete

WOD:   6/14/16

For time:
1,000-meter row
100 push-ups

 For time:
750-meter row
75 push-ups

 For time:
500-meter row
50 push-ups

 *Rest as needed between each.

Sweet Potato Buffalo Chicken Casserole

This stuff is simple, tasty, and easy to make. Not a whole lot of ingredients, and if you really want to simplify things don't bother with the bacon or green onions (although the bacon is obviously nice).

This recipe is from:  http://paleoleap.com/sweet-potato-buffalo-chicken-casserole/

SERVES: 4

PREP: 20 min.

COOK: 50 min.

Ingredients

• 2 lb. boneless skinless chicken breasts, cut into cubes;
• 5 sweet potatoes, cut into 1/2-inch cubes;
• 1 tbsp. paprika;
• 2 tbsp. garlic powder;
• 6 tbsp. hot sauce;
• ½ cup olive oil or melted ghee;
• 1 cup bacon, cooked and cut into pieces;
• 1 cup green onions, sliced;
• Sea salt and freshly ground black pepper to taste;

Preparation
 

1. Preheat your oven to 400 F.
2. In a large bowl, combine together the olive oil, paprika, garlic powder, hot sauce, and season with salt and pepper to taste.
3. Add the sweet potatoes and chicken, and stir to coat.
4. Empty the bowl into a casserole dish.
5. Bake in the pre-heated oven for 40 to 45 minutes, stirring every 10-15 minutes.
6. Add the green onions and bacon to the dish and place back in the oven for another 5 minutes to let all the flavors combine.
7. Let it cool and eat it! Or save it for meals all week long!!!

WOD:   6/13/16

Overhead Squat5-5-5-5-5 reps

3 Rounds for time:
20 Knees-to-elbows
20 overhead Squats 115/75

CrossFit Journal posted an awesome article on making sure that you are keeping intensity in your workouts.

Read it here! http://library.crossfit.com/free/pdf/CFJ_2016_05_Fran-Warkentin_v3.pdf

Every workout that we do should be done with high intensity, if you are just going through the movements and not trying hard then you aren't going to reap any of the benefits!

WOD:   6/12/16

For time:
45/35 lb Thruster, 50 reps
100 Double-unders
45/35 lb Thruster, 40 reps
80 Double-unders
45/35 lb Thruster, 30 reps
60 Double-unders
45/35 lb Thruster, 20 reps
40 Double-unders
45/35 lb Thruster, 10 reps
20 Double-unders

WOD:   6/11/16

"The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

WOD:   6/10/16

Back Squat 10 RM

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24/20" box
95/65 pound barbell Overhead lunge, 12 steps

I know most of you graduates are somewhere in this picture!

Congratulations to all of our graduates at the Box!

I am sad for those who will be leaving us, but I am happy for all of you that will be celebrating an awesome accomplishment!

WOD:   6/09/16

For Time
400m Run
21 Thrusters (95/65 lbs)
21 Pull-Ups
400m Run
15 Thrusters (95/65 lbs)
15 Pull-Ups
400m Run
9 Thrusters (95/65 lbs)
9 Pull-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!!!

See! Friends make everything better even Murph!

WOD:   6/08/16

20 minute AMRAP of:
5 Toes to Bar
10 Handstand Push-ups
15 DB snatches, alt. arms60/40-lbs.              

DOMS

CrossFit can cause some serious DOMS and it can happen when you least expect it! Here are some tips and tricks from boxlifemagazine.com to help you alleviate soreness as best you can!

Yeah deadlifts can definitely cause some DOMS!!!

What is DOMS?
DOMS—delayed onset muscle soreness, is exactly that—delayed. Unlike acute soreness (which is pain that develops during the actual activity), delayed soreness begins to develop 8-24 hours after the exercise has been performed, and may produce the greatest pain 24-72 hours following the fateful WOD.

How can I alleviate the effects of DOMS?
Unfortunately, there doesn’t seem to be any way to avoid the onset of DOMS completely. If it’s going to happen, it’s going to happen.

1. Active recovery
Active recovery focuses on completing an exercise at a low intensity, but high enough to increase blood flow and enhance the clearance of enzymes responsible for muscle.

2. Repeated exposure to the same exercise stimulus
One of the causes of DOMS is an unfamiliarity with a certain movement or exercise, it stands to reason that the more you expose yourself to that stimulus, the more the body will adapt—making the effects of DOMS less intense.

3. Make sure your diet is on point
Eat fresh, organic, nutritionally dense foods. This gives your body the building blocks to forming strong, resilient, inflammation-resistant tissues.

4. Post-WOD dynamic stretching
Dynamic stretching activates the muscle and increases body heat and blood flow, which helps to provide your muscles with nutrients that can reduce soreness.

Brought to you by Caitlin Brennan!