WOD: 7/17/16
Five rounds for time of:
10 Wall walks
10 Toes to bar
20 Box jumps, 24/20" box
*20 minute Time Cap!
WOD: 7/16/16
"Badger"
Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
*With a partner.
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
Youth Strength & Conditioning
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!
Class Time Reminders!
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.
Don't Forget about YOGA with Sadie at 10am!!!
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