WOD: 6/25/16
"Cindy XXX"
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
*With a partner, share reps as needed!
If you finish that is your score.
WOD: 6/24/16
Squat Clean: establish a 1RM
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"
Our newest On Ramp Graduates. Elena, Aaron, and Jill. Summer goal #1 meet them!
Graduations are now over. School is done for the summer. That means more free time for some of our members, maybe a little less free time for some others, and maybe it is just all of the same for the rest. Regardless, what is your goal for the summer? The weather is nice again, the sun is out longer. What are you going to accomplish with the longer days? Maybe this is the summer where you focus on getting that muscle-up or accomplish something you have been putting off around the house. Now is the time to get that goal, get a plan, and get after it!
By Sean Mackey!
WOD: 6/23/16
2 rounds Each For Time of:
25 Calorie Row
25 Wall-balls 20/14
25 Deadlifts 185/135 lbs.
25 Handstand Push-ups
*Rest as needed between rounds.
The latest installment of Road to the Games recently came out and it is a great episode!
Josh Bridges is by far one of mine and many others favorite CrossFit Games athletes. The dude is an animal when it comes to CrossFit and he seems super funny and cool in general. When he didn't make it to the games last year, we were all bummed out. But he came back this year and did not make no for an answer, winning the California Regional and punching his ticket to the Games.
Watch this episode and you'll be a Bridges fan for sure!
WOD: 6/22/16
Establish a 1RM Power Snatch
2 rounds for time of:
50 Double-unders
35 Ab-mat sit-ups
25 Power Snatch 115/75
Here is a little info about Sadie and her experience with Yoga!
I dabbled in yoga and Pilates through college and began a committed yoga practice in February of 2015. My first power yoga class was full of nerves, sweat, and uncertainty but I walked away from that class feeling like a part of a community and like I'd found a home away from home. A weight had been lifted and I was ready to jump into the yoga world feet first.
Since then, I completed a 200 hour yoga teacher training in May of 2016. What I've come to love and appreciate about yoga is the whole body experience that it offers. There's an inner power that comes from committing to your mat and getting out of your head. This is an experience that I want to share in each and every one of my classes! There's nothing like watching my students beam from ear to hear after a fulfilling practice.
When I'm not practicing and teaching yoga, I teach 5th grade in Albany. My husband, Jon, is a regular at Crossfit Train. I'm so excited to teach yoga at the box because it will be tailored to the needs of the group. Crossfit brings amazing strength and I look forward to offering a balance of flexibility, stretching, and rejuvenation. I can't wait to see you all there for my first Crossfit Train yoga class on Sunday, June 26th at 10:00 am.
WOD: 6/21/16
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
*Score is total reps of pull-ups.
WHAT IS BARBELL CLUB?
by Cassie Finer
Barbell club is an hour class where we focus on the building strength and proficiency in the olympic lifts (snatch/clean and jerk). During Barbell Club you can expect to do different variations of both the snatch and the clean and jerk, as well as different accessory lifts like back and front squat, presses, etc.
While you won't typically see a "wod" during Barbell, you will leave sweaty and tired!
WHO CAN COME TO BARBELL CLUB?
If you have attended a Barbell Clinic you are welcome to come to Barbell Club. We know it can feel intimidating the first few times, we've all been there! Whoever is coaching will help lead you through the movements and make sure you are well on your way to being a kick a$$ weightlifter.
Our next Barbell Clinic is Sunday July 26th from 10am-11:30am. Cost is $20 (cash or check to Derek). Please send Cassie and email to sign up (finer.cassie@gmail.com).
WHEN IS BARBELL CLUB?
Barbell Club is held on Tuesday at 5:30pm and Saturday at 10:30am.
Let Chris or Cassie know if you have any questions!
WOD: 6/20/19
Back Squat 5-5-5-5-5-3-3-3-3-3 reps
27-21-15 reps for time of:
95/65-lb. thrusters
Push-ups
The Deschutes Demolition happened this Saturday in Bend, Oregon and the teams that went there representing CrossFit Train destroyed the competition!!!!
Nice smile Cory and awesome Double Front Travis!
Cory and Travis won the Men's Masters Division!
Amber and her friend Robin won the Women's Scaled Division!!!
Thom and Jesse got 9th in the Men's Rx division!
WOD: 6/19/16
Mystery
*It's not running, don't be scared.
Don't cherry pick, sometimes you just don't get to know
WOD: 6/18/16
Partner "Hansen"
Five rounds for time of:
45 Kettlebell swings 70/53
45 Burpees
45 Ab-mat sit-ups
*Share reps with a partner!
Dave E. and Reilly using the force on a partner deadlift!
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 :)
