WOD:   7/05/16

Double "Nate"
Complete as many rounds in twenty minutes as you can of:
4 Muscle-ups
8 Handstand Push-ups
16 Kettlebell swings 70/53-lbs.

Rest!!

I know we all love Crossfit and try to come in every single day even when are bodies are telling us we shouldn’t. I always catch myself saying that today I will take the day off from the gym and just relax and let my body heal. Then like normal I feel guilty about missing out on seeing everyone in the gym and thinking I just missed a great workout. We need to avoid this situation at all costs. It’s essential to take a day off and rest your body from these brutal workouts. Rest days are just as much as part of training as anything else. You need to let your muscles recover in order to see the results you are looking for. It’s different for everyone someone might take a rest day every other day or go two days on one day off it all depends on the person and what your body can handle. Find what works for you and stick with it! 

Here is a great article from box life magazine about the difference between active recovery days and rest days : http://boxlifemagazine.com/active-recovery-the-difference-between-rest-days-and-recovery-days/

Written by Jesse Gunnell

There are no classes today July 4th.

Go out and Celebrate our Great Nation!

 

Tuesday July 5th will be back to a  normal schedule and full day of classes!

No classes Monday, July 4th.

All other classes are normal.

Yoga with Sadie Today at 10am, Free for members, $5 for non-members.
 

WOD:   7/03/16
 

“Mary XXX”
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups

*With a partner, share reps and scales as needed.

No classes Monday, July 4th.

All other classes are normal.

Yoga with Sadie Sunday at 10am, Free for members, $5 for non-members.

WOD:   7/02/16
 

“Capoot”
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

*With a partner, share reps as needed.

*Run in 400m relays.

No classes Monday, July 4th.

All other classes are normal.

Yoga with Sadie Sunday at 10am, Free for members, $5 for non-members.

WOD:   7/01/16

Establish a 5RM Hang Power Snatch
 

Five rounds for time of:
135/95 lb. Deadlift, 9 reps
135/95 lb. Hang power snatch, 6 reps
135/95 lb. Overhead squat, 3 reps

No classes Monday, July 4th.

All other classes are normal.

Yoga with Sadie Sunday at 10am, Free for members, $5 for non-members.

If you are interested in Chris Swartz' Youth Class, follow the link to take the survey; https://www.surveymonkey.com/r/6PNNT8P

WOD:   6/30/16

Push Press 5-5-5-5-5 reps

3 rounds for time of:
Run 400 meters
30 squats
115/75-lb. push press, 20 reps

Mobilizing Post WOD and Kelly Starrett

After you finish a workout, what do you do? For the majority of the people in the gym they get in their car and drive home. That may not seem like such a bad thing, I mean you killed a brutal workout and most definitely got fitter doing so, but what if I told you all that work you did was basically for naught. What really happens when you drive home from working out is you are putting your entire body into a horribly compromised position from head to toe. Most likely your shoulders are hunched forward and you neck is craned forward as well, your femurs are jutting into you hip sockets and you have lost all traces of stacking your spinal vertebrae on top of one another, keeping that nice straight back we always talk about. When this happens post WOD, the muscles that compose your body cool down and laminate together in that compromised position, curious now as to why your body may hurt so bad after you get out of the car? Thankfully there is a solution to this problem. Mobilization post WOD. After you finish your workout spend ten, twenty, heck even thirty minutes if you have the time and patience rolling out with a foam roller, taking a lacrosse ball and mashing groups of muscles. Not only will doing this help lessen that feeling of tightness and soreness the following days but it will also greatly increase your range of motion if you do this daily. Also, if you don’t already know who Kelly Starrett is, I highly recommend you go check out his YouTube channel at  

https://www.youtube.com/user/sanfranciscocrossfit

Starrett is a guru when it comes to mobilization and on his channel you can find insane amounts of techniques that can help anything from pain in your foot when running to not being able to lockout anything overhead. Go give him a look and remember, MOBILIZE!!!

Written By Austin Gray

WOD:   6/29/16

EMOTM for 30 minutes:
1: Deadlift 3 reps
2: Max reps Burpees
3: Rest

*Score is your heaviest weight lifted and your number of cumulative burpees.

Youth Class?

With so many of our CrossFit Train members having families and one of our primary focuses is to build a family within our box we are considering adding a youth class to our schedule. This class would be run by Coach Swartz (Iron Beaver Weightlifting coach) and would be offered 2-4 days a week.

We would be offering this class with the goal of helping to teach the kids how to perform basic body weight and barbell exercises along with giving them an additional outlet for activity during their off seasons if they play sports or during their breaks from school if they don’t play sports. We hope that this class will better prepare the kids for sports or other physical activities that they will do later.

If you have been attending the 5:30pm or 6:30pm classes you would have seen Coach Swartz teaching a class similar to the class that we would be offering. The class the Coach Swartz does currently at the 5:30pm time this summer is for 14+ year olds and is a strength and conditioning class for kids who play sports.

 This class would be something that could be attended by youth between the ages of 10-14 years old.

We are asking all the CrossFit Train families to take a short survey to see if this is a class that our Train families might be interested in and what days and times best suit them.

Follow the link to take our survey; https://www.surveymonkey.com/r/6PNNT8P

 If you have any further questions about the youth camp or about the strength and conditioning camp that Coach Swartz offers feel free to E-mail him at ironbeaverweightlifting@gmail.com.

WOD:   6/28/16

EMOTM for 15 minutes:
Back Squat, 3 reps

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

*Get out you notebooks, we have done this one before! Beat your old time!

If you haven’t heard of the Crossfit Journal by now, you should have! We have had some blogs in the past talk about it, and how it is a great source for just about anything you can think of Crossfit. There as an article posted not too long ago titled “The Glassman Chipper” which reflects back on a bunch of great articles published from way back in 2002 or so. Everyone is worth a read and will help you expand your knowledge. You can find them all here: http://journal.crossfit.com/2016/05/the-glassman-chipper.tpl 

Photo taken from the CrossFit Journal

By Sean Mackey

WOD:   6/27/16

Complete as many reps as possible in 20 minutes of:
135/95-lb. clean and jerks, 15 reps
Rest 1 minute
155/105-lb. clean and jerks, 15 reps
Rest 1 minute
185/135-lb. clean and jerks, 15 reps
Rest 1 minute
225/155-lb. clean and jerks, 15 reps
Rest 1 minute
245/165-lb. clean and jerks, 15 reps
Rest 1 minute
265/175-lb. clean and jerks, 15 reps

*Scale weights as needed.

The turn out for Yoga with Sadie this weekend was amazing!

This will definitely be a weekly occurrence!

Sunday at 10am. FREE for members and $5 for any non-members, so feel free to bring your friends and family!!!

The whole Yoga crew!

Travis getting positioned correctly!

Sadie about to fix Amber.

 

Yoga with Sadie at 10am!!!

WOD:   6/26/16

Complete as many rounds in 20 minutes as you can of:
10 Strict Pull-ups
15 Kettlebell Swings 53/35
30 Double-unders