WOD: 7/15/16
Deficit Deadlift 3-3-3-3-3 reps
"Sham"
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Here is a visual of last years events.
We already know that the individuals will be getting after "Murph" again this year, but what else will they be faced with???
Put your guesses or suggestions of workouts in the comments!
Triple-unders?
Ocean Swim?
Pool Swim?
Peg Board???
WOD: 7/14/16
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
*Let's get some "Cindy" PRs today!!!
We are now less than two weeks away from the Crossfit Games. Some of the workouts are slowly being released on social media. Most importantly we will get to see all of the amazing athletes compete after all their hard work. Their fitness will be put to the test! Catch up with what happened last year if you need a refresher, “The Fittest on Earth” is now on Netflix and might help get you in the mood to see what happens this year!
A great watch to get you hyped up for the coming CrossFit Games 2016!!!
-Sean Mackey
WOD: 7/13/16
Hang Power Clean and Push Jerk 1RM
"DT"
Five rounds for time of:
155/105 lb. Deadlift, 12 reps
155/105 lb. Hang power clean, 9 reps
155/105 lb. Push jerk, 6 reps
As most of you know Chris from Iron Beaver Weightlifting put out a survey about a youth class for CrossFit Train members and their families. We are excited to announce that Coach Chris will be offering a youth strength & conditioning class to all of CrossFit Trains’ members. This class is not a CrossFit Kids class, as Coach Chris is not affiliated with CrossFit HQ.
Coach Chris will be offering this class as an ongoing class. The camp times will be Tuesdays at 4:30pm and Thursdays at 5:30pm. I chose these times because these were the times that were most requested on the survey. The camp will begin on Tuesday, July 19th at 4:30.
The camp will focus on teaching proper lifting techniques for several different strength movements, as well as teaching the kids proper techniques in body weight exercises, running and plyometrics. The main goal of the camp is to help improve or establish each child’s overall fitness and athletic level.
If you are interested in having your child participate in the camp talk to Coach Chris about how to sign up. He can be contacted by e-mail at ironbeaverweightlifting@gmail.com. Or you can follow the link to register for the class on-line.
Link: http://www.ironbeaverweightlifting.com/strength-conditioning-camp/
If you have any questions about the camp feel free to talk to Coach Chris.
Christopher R. Swartz B.S, C.S.C.S, USAW Club Coach
WOD: 7/12/16
EMOTM for 15 minutes:
Back Squat, 2 reps
For time:
Row 1000m
For time:
Row 500m
*Rest as needed between the rows, to promote all out sprinting!!!
The Weights, Pirates, and America all where they belong. So beautiful!!!
PUT YOUR WEIGHTS AWAY!!!
By Austin Gray
Recently when I walked around the gym at the end of the dayI noticed that people aren’t putting equipment away after using it in a WOD!
It’s really quite simple to put the things you use away, simply put them back exactly where you found them, especially the plates. I can’t count how many times I’ve found 15 pound plates in the 10 and 25 pound plate stacks, and the other way around. In fact the worst thing I’ve seen is somebody put a 35 pound plate in the 25 pound plate stack!
There’s a reason why we have things organized the way we do; so we can easily find the weights we need without any hassles. Take a couple extra seconds when you are putting your weights away and make sure that they are going in the right stack! The same goes for kettlebells, and now there is no excuse for messing it up. Derek set up little rows that say which weight of kettlebell goes where, so I don’t want to see anybody mess it up!
Along with weights and kettlebells, please put away any other things you use like bands, or if you use an ab-mat, things like that are very easy to put away, so please do once you’re finished with it.
WOD: 7/11/16
With a partner:
"Dallas 5"
50 Burpee Buy-in
5 rounds for time of:
10 Deadlift 275/185lbs.
10 Handstand Push-ups
10 Bar Muscle-ups
10 Box Jumps 30/24"
10 Toes-to-bar
50 Burpee Buy-out
In Memory Of:
Officer Brent Thompson
Officer Patrick Zamarripa
Officer Lorne Ahrens
Officer Michael Smith
Officer Michael Krol
Esther stopped by a packed 3:30pm class to see us after being gone for over a year! Good to see you!
Our schedule everyday is clearly posted on Front Desk, where you all sign up for classes. However, from talking with people I have come to realize that nevertheless not everybody knows all the classes that we offer.
So here is a review of all the classes that we offer, nothing has changed just wanted to remind everybody of all the classes that are available to them!
Monday: 5am, 5:30am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, 5:30pm, and 6:30pm.
Tuesday: 5am, 6am, 7am, 8am Open Gym, 9am, 3:30pm, 4:30pm, 5:30pm Barbell Club, and 6:30pm.
Wednesday: 5am, 5:30am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, 5:30pm, and 6:30pm.
Thursday: 5am, 6am, 7am, 8am Open Gym, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm.
Friday: 5am, 5:30am, 6am, 7am, 8am Open Gym, 9am, 3:30pm, 4:30pm, 5:30pm Open Gym.
Saturday: 9am, 10:30am Barbell Club
Sunday: 9am, 10am Yoga with Sadie
Some important things to note:
M,W,F there is a 5:30am
T,Th there is a 9am
Tuesday at 5:30pm is Barbell Club
Saturday at 10:30am is Barbell Club
Sunday at 10am is Yoga!
Every week day at 8am is Open Gym and Friday at 5:30pm is Open Gym.
WOD: 7/10/16
For time:
50 Wall ball shots, 20/14 pound ball
25 Toes-to-bar
40 Wall ball shots, 20/14 pound ball
20 Toes-to-bar
30 Wall ball shots, 20/14 pound ball
15 Toes-to-bar
20 Wall ball shots, 20/14 pound ball
10 Toes-to-bar
10 Wall ball shots, 20/14 pound ball
5 Toes-to-bar
WOD: 7/09/16
"Daniel"
For time:
50 Pullups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pullups
*With a partner.
*Share Pull-up reps as needed.
*Each athlete must run each run separately in a relay. So for the 400m run, athlete 1 will run 400m tag athlete 2 and they will run 400m, then they may move on to thrusters.
*Each set of thrusters must be done by each athlete. Each partner must complete 21 thrusters each time, but they may break them up however they please.
WOD: 7/08/16
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Three rounds of:
10 Deadlifts
30 Abmat situps
*You choose the weight!
CrossFit is intended to be a basic strength and conditioning program. We often see this application in the sport of CrossFit or the CrossFit games but what about CrossFit across the lifespan?
CrossFit for older adults is a topic I have been thinking about lately. Do the functional movements we learn help them improve the ability to move through life? My argument is whole hearted yes!
I want you to read through the following list and think about how that might be functional for an older adult
Box step ups
Abmat Sit-up
Turkish get-up
Deadlift
Push press
What did you come up with for each of these? Here are my thoughts
Being able to take the stairs!
Getting up out of bed or sitting up off the floor
Being able to go from laying down to standing without the use of stable aids
Picking a heavy object into a car
Being able to get something on-to or off a higher shelf
While these might seem like simple things, they go a long way for keeping independence longer. Check out the video above to see an awesome affiliate that has specific class for it's older adults. I hope it leaves you as inspired as I was about keeping my fitness up through CrossFit.
Written by Jenna Robinson
Video source: https://www.youtube.com/watch?v=N9RpsoQCToY
WOD: 7/07/16
5 rounds for time of:
Run 400 meters
30 Double-unders
30 Push press 75/55 lbs.
With so many of our CrossFit Train members having families and one of our primary focuses being 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. This class would not replace any of the current class options. It would occur at the same time as the main class.
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. This class would not be a CrossFit class.
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.
Christopher R. Swartz B.S, C.S.C.S, USAW Club Coach
Iron Beaver Weightlifting-
Head Weightlifting Coach
Ph: (541) 285-3155
ironbeaverweightlifting@gmail.com
ironbeaverweightlifting.com
WOD: 7/06/16
Establish a 2 rep Max Front Squat
3 rounds for time of:
12 Front Squats 135/95-lbs.
12 Burpee Pul-ups
Nutrition matters, and it matters a lot. You cannot out exercise a bad diet, and you cannot under-eat and expect to perform. Here is a great article from CrossFit Impulse answering some Frequently Asked Nutrition Questions. Read up and eat up!
First, transition to eating quality foods that our bodies are made to eat. This is the tough part for most people because grains, bread, and other processed carbohydrates are not in this group. Shop the perimeter of the grocery store for lean meats, fruits and vegetables, nuts, and seeds. This article on basic nutrition will explain everything clearly. We don’t recommend you worry about completely eliminating anything from your diet at first. Small, frequent, and sustained changes are the key to success in nutrition.
Next, we recommend eating those quality foods in proportions that will fuel your athletic activity and provide hormonal balance. The best way we have found to achieve this is the Zone Diet. The Zone Diet prescribes 40% carbs, 30% protein, and 30% fat for every meal. It also prescribes that you eat several small meals throughout the day. You can read our definitive guide to the Zone diet here.
This isn’t a nutrition question, but rather a question of leadership. First, sticking to any nutrition plan will be very difficult if your spouse isn’t on board. The simple task of preparing two different meals for two people is by itself contentious. Furthermore, when your spouse sees you making good choices he/she may question or ridicule your decisions due to feelings of guilty or inadequacy. Your spouse may also think that you are shoving a diet onto them because you are unhappy with them. These are difficult barriers, even if you do everything correctly. It’s important for loved ones to know that your desire is simply to improve your health and fitness. If after addressing these issues you still arrive at an impass then you may simply have different goals than your spouse or have a much greater desire to achieve them.
Feed them the same quality foods, but don’t worry about regimenting total volume of food for a growing child. Just make sure they eat real food (see Question #1) and get some protein, fat, and quality carbs (fruits and vegetables) at every meal. If you think they’ll protest when you serve them grilled chicken and vegetables rather than chicken McNuggets and macaroni and cheese, then we suggest you be a leader and stand your ground on what’s best for your child–not what satiates their desire or temper tantrum at that moment. Sometimes being a leader is tough. I promise, they’ll eventually get hungry enough to eat what you serve. Gerber wasn’t around 100 years ago, but humans were, and somehow we survived.
You don’t. Eating healthy is a lifestyle change. Many things from your old lifestyle simply do not fit in your new lifestyle of healthy eating. But you don’t have to give up anything completely. Everyone let’s loose and has a cheat meal or dessert from time to time. But what you shouldn’t do is go crazy trying to modify all your favorite high-carb meals into something healthy, because it just doesn’t work. The underlying issue is breaking the emotional connection to food. Food is fuel. Just eat it and get on with life. Food is not a way to achieve happiness. Happiness is what happens in life when you’re not eating. If you get emotional fulfillment and gratification from food then it’s evidence of a hole in your life that you’re trying to fill. As a healthy way to set and achieve goals and spend time with like-minded people, CrossFit is part of what will fill that hole. But you have to start by realizing the situation and accepting that if you want to change then you’ve got to change. Your old dietary habits will just give you your old results.
Making healthy choices at a restaurant isn’t difficult. Plan your meal around your protein source. You want a quality portion of protein about the size of the palm of your hand. Then choose healthy carb options to match. Fruits and vegetables are great choices. For example, a 6 oz steak with a side of broccoli is an excellent choice. At a Mexican restaurant you might like fajita skirt steak with some rice and guacamole. Christina wrote some excellent advice on how to make healthy choices at restaurants in her article “Restaurants, Decisions, and Zoning…Oh My.” You can also check out our article on the Top 10 Zone Friendly Meals in Huntsville, Alabama.
Obviously, alcohol is very bad when used to excess. However, casual use can still fit into a healthy lifestyle. How much is too much? Only you can really decide. Most CrossFit athletes I know consume alcohol occasionally. I also know successful athletes that have beer every evening. And many other successful athletes completely abstain from alcohol. Overall, just make sure your alcohol use is for recreation, not dependency, and then fit it into your nutrition and training plan. Alcohol also affects your sleep, recovery, and body composition, so it’s always an area to examine if you’re not achieving your goals.
A couple supplements can definitely help you make faster improvement in your strength and body composition. But before we talk about them, read this and believe it: If your diet is crap, then you will get the most benefit by fixing your diet before you ever take a supplement. If your diet is crap, then no supplement can help you. If your diet is crap, no supplement will make you look “ripped.” Before you take supplements, fix your diet. With that out of the way, we recommend fish oil and creatine to pretty much anyone with a pulse. You may think creatine is just for bodybuilders or meatheads, but that’s just conventional wisdom talking. Science tells us that creatine is the single most effective, safest, and most thoroughly researched supplement in history–and it’s good for everyone. It will enhance your strength development with zero negative side effects. Creatine has even been shown to improve mental function in the eldery. Creatine monohydrate is one of the cheapest supplements available. It is so easy and so good for you, there’s no excuse not to take it. Seriously, buy some creatine monohydrate and start taking it every day. The second supplement that is a clear win on all fronts is fish oil, which we’ll talk about below.
The short story is that your body needs Omega 3 fatty acids for all of life’s important functions: thinking, tissue repair, everything. The human diet 40,000 years ago provided us with plenty of Omega 3s. Our modern diet provides us with very little, even when eating healthy as CrossFitters do. Fish oil is the single best way to get the Omega 3s that your body needs. We’ve written a complete resource called “Why Fish Oil?” that will explain the nitty gritty facts behind why we use it and how we use it. Give it a read for the full story. The short story is that fish oil is the single easiest step you can take towards a solid CrossFit diet.
These last two topics are minor details that we recommend you don’t worry about until you have all your other nutrition decisions correct. If you are worried about pre and post-workout nutrition and timing but you’re still having a slice of banana bread and saltine crackers for lunch then you’re completely putting the cart before the horse. Get the basics right first and then let the details follow. So on to the answer…For optimum performance, in the 24 hours prior to a workout you should eat Zone proportion meals from clean food sources, just as we recommend you eat every day. The only real question is what volume of food should you eat prior to a workout, and the answer is unique to every athlete. Almost nobody prefers eating immediately prior to a workout, in the 30 minutes or less before 3, 2, 1, GO! Most athletes eat an hour or more prior to the workout. Some athletes find they must fast longer prior to the WOD in order to avoid nausea. However, your performance will suffer if you don’t consume some fuel before the WOD, so make sure you’ve eaten a quality meal sometime in the 1-3 hours prior. Only experimentation and finding what works for you will yield the answer.
I get the feeling that many people think they can find the magic bullet here, and somehow by drinking the perfect blended concoction of unicorn tongue and Cinnamon Toast Crunch right after a workout they can ignore nutrition the other 23 hours of the day. Just like in most of life, results aren’t achieved through one masterfully planned and incredibly executed event, but rather through an endless string of small but intelligent decisions all day, every day.
The objective of post-workout nutrition is to optimize recovery by replenishing glycogen stores and providing protein to begin tissue repair. This improves the results of your next workout, decreases hunger throughout your day, and improves body composition. The two things you absolutely need after your workout are
One easy way to get both of these components is through a post-workout shake using a protein powder like Progenex Recovery. Many companies make great post-workout products. Progenex is a very popular brand that is effective and tastes great. For this reason, we stock and sell Progenex at CrossFit Impulse. We want to make it easy for you to get proper post-workout nutrition, because that will amplify your results. For an average sized man your post-workout shake should contain at least 21 grams of protein and 36 grams of carbohydrate. Smaller or larger athletes can scale those numbers accordingly. You also may have to mix different products to get that particular carb and protein mix. For example, Progenex Recovery would need carbohydrate added from another source to achieve that mix.
Much like pre-workout nutrition, take these guidelines, experiment, and find what works for you. And remember that post-workout meals are crossing the t’s and dotting the i’s on an already solid nutrition plan. They aren’t the focus of a solid nutrition plan.
Source: http://crossfitimpulse.com/nutrition/
