ANNOUNCMENTS!

This Saturday we will be having a Park WOD!!!
Saturday July 30th at 9am meet at Willamette Park, down Goodnight street, instead of at the box for an awesome Park WOD!
 

(Last minute) Barbell Clinic on the schedule for Thursday July 28th at 6am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.

WOD:   7/27/16
 

4 rounds for time of:
400m Run
4 Rope Climbs
40' DB Walking Lunge, 60/40

http://library.crossfit.com/free/pdf/CFJ_2016_06_Cheating4.pdf

It is sad that this article has to exist but it hits the nail on the head.

When people cheat, they are cheating themselves the worst, but they are also cheating all of those around them, the whole community. And when CrossFit is literally your life and your business it feels like they are cheating you even worse. It really hurts!

The main takeaways from this article that I can personally attest to are:

1. Us coaches can tell if you are cheating, it is not rocket science to put two and two together and see when somebody is purposefully not doing all their reps. (And yes some people are doing less reps because that is how we scaled the workout for them, a very different scenario, not cheating!)

2. Other people can tell if you are cheating, every member in here can count and has been through many workouts. Cheating might fool some, but it doesn't fool everybody.

3. It is pointless. Getting a faster time in some random WOD doesn't mean anything about who you are as a person, but cheating does. People like you, your attitude, the work you put in, not your WOD times.

4. It hurts your fitness. A lot. If you are cheating you are cutting reps off the end of a set. Those are the only reps that are hard and the only reps that matter!!!! In a set of 21, the 19th, 20th, and 21st reps are the ones that make you better. So if you cheat and only do 18, good job you got nothing out of that set.

The moral of the story and my only solution to this problem is DON'T CHEAT!

Please, please, please DON'T CHEAT!

-Derek Eason

ANNOUNCMENTS!

This Saturday we will be having a Park WOD!!!
Saturday July 30th at 9am meet at Willamette Park, down Goodnight street, instead of at the box for an awesome Park WOD!
 

(Last minute) Barbell Clinic on the schedule for Thursday July 28th at 6am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.

WOD:   7/26/16
 

17 minute AMRAP of:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

My journal!

Write it down!

Get a journal, use your phone, use sugarWOD, write on the back of your hand. It doesn't matter how, but you need to record your workouts. 

As a newbie at the gym we make it your homework assignment to get yourself a journal. And many of you oblige, however when we check back in with you later in your CrossFit journey or we go through the old journals we find that writing in it hasn't been much of a priority for far too many of you!

Recording every workout that you complete and every heavy weight that you lift is important for three main reasons:

1. Remembering the movements, their names, and how to do them.
This is especially important with newer CrossFitters, but there are far too many veterans who can't show us coaches the difference between a hang power clean and a squat snatch. Writing or typing the movement names down while recording your daily WOD will not only help you to learn the movements, but to remember them and preform them better. If you know what it is you will be better, safer, and stronger at said movement.

2. Having a record of your heaviest weights lifted and your benchmark WOD times and scales.
You have to know your past PR's to get new PRs!!! This is even more important on a day to day basis when it comes to scaling WODs, we need to know how strong you are to know how much weight you should use in any given WOD. 

3. Being able to track and measure your progress.
Recording your daily workouts is the only way to see real measurable improvements. You can look back on a previous WOD and do it again to try and best your old self. If you beat your time or use heavier weights, you got more FIT!

You don't have to have a super cool journal with awesome CrossFit Train stickers on it like me, any medium works. Journaling is a necessity to improving your fitness and bettering yourself!

-Derek Eason

Announcments!

This Saturday we will be having a Park WOD!!!
Saturday July 30th at 9am meet at Willamette Park, down Goodnight street, instead of at the box for an awesome Park WOD!
 

(Last minute) Barbell Clinic on the schedule for Thursday July 28th at 6am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.

WOD:   7/25/16

EMOTM for 10 minutes:
Squat Snatch , 2 reps

5 rounds for time of:
10 Power Snatches, 95/65
10 Box Jump Overs 24”/20”

 

Wait! Everyday is a vacation in here, right Dan!???

Vacation

Its summer time and we all know that at some point we will be on vacation or on a trip. This normally means that for however long this trip or vacation is we neglect working out and keeping our bodies active. I know I always make an excuse of why I don’t need to work out because I pushed myself hard before I left or that I don’t have access to a box or any workout equipment. We all need to not convince ourselves that we don’t need to work out or we can’t work out. More than likely there is a box somewhere in the area that will let you come workout with them and participate I their class. If you have no box in your area that’s ok I’m sure the hotel or wherever your staying has a small workout area and you are more then able to come up with a quick little WOD right there on the spot. If all else fails and you have no box or gym equipment the great thing about Crossfit is you don’t need any of it. You always can make up a workout with just running, air squats, pushups, pullups and burpees and yes I said burpees! So don’t let a small vacation stop you from all that progress you have made. Keep up the hard work and have fun making up a workout or doing one that you already know.  
 

By Jesse Gunnell

Announcement!

(Last minute) Barbell Clinic on the schedule for Thursday July 28th at 6am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.

WOD:   7/24/16

4 rounds for time of:
Run 400m
21 Toes-to-bar
12 DB snatches, as heavy as possible.

Announcement!

(Last minute) Barbell Clinic on the schedule for Thursday July 28th at 6am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.

WOD:   7/23/16

"Hansen"

Five rounds for time of:
70/53-lb. Kettlebell swing, 30 reps
30 Burpees
30 Ab-mat sit-ups 

Announcement!

(Last minute) Barbell Clinic on the schedule for Thursday July 28th at 6am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.

WOD:   7/22/16
 

10 minutes to establish a 1RM Deadlift
 

5 Rounds for time of:
15 Wall Ball Shots 20/14
12 Deadlifts 185/135
9 Burpees, lateral over bar

How to watch the CrossFit Games
http://games.crossfit.com/article/how-watch-2016-reebok-crossfit-games

WOD:   7/21/16
 

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 53/44lbs.
25 Abmat sit-ups

Goal: Do more wall walks.
If you came to Sunday Funday, that goal has already been completed :)

GOALS

Every month here at CrossFit Train we ask you guys to write goals up on the board. A couple of people have asked me from time to time what kind of goals they should look to write up on the goal board. My answer is simple, it can be anything from inside the gym like looking to hit a PR on a lift, or something outside of the gym like eat paleo for this whole month. One thing I tell people when they think of monthly goals is to never shoot for something that is way out of reach. Instead do something that seems feasible but will require effort to get done. Those big lofty goals might be something that you look to do yearly where you can slowly chip away at it until that goal is accomplished. I urge you all, if you haven’t already, think of a good goal, or a couple, and write them up on the goal board!

--Austin Gray

WOD:   7/20/16
 

EMOTM for 15 Minutes:
Front Squat, 2 reps

9-15-21 reps for time of:
Front Squat 185/135
Handstand Push-up

     How do you track your growth? Are all these burpees worth it? Crossfit is repeatable. Crossfit is measurable.  Many of us have a journal and we store it at the box.  We do this because we care about our growth.  We do this because we are every day functional athletes. We record our workouts, lifts, modifications, and PRs.  For me, there was a time when searching my journal became a hassle, at times – just finding my journal was a pain. I liked to take it home and that was bad idea.  I turned to our blog and recorded my score daily; but, that too – was not easy to search.  I started recording my benchmark workouts and lifts only.  Then eventually I just kept it all in my head.  Was this me at my best? Certainly not! 

   While I am great at remembering my PRs, I was missing out on having a record of my measurable work.  When you are three years into wodding your heart out, how cool would it be to see your growth patterns? Having a historic record, like Julie Foucher, is pretty rad.  I’ve been a little bummed about not being able to easily track my progress.  That is, until I started using SugarWOD.

     Have you had a chance to try out SugarWOD?  SugarWOD is a free app for individual users to track WODs, PRs, Girls, Heros and more. Like MyWOD, SugarWOD can function as your “electronic” journal.  But unlike other WOD tracking apps, SugarWOD offers boxes the opportunity to create virtual communities by purchasing an affiliate membership.  

     There are many benefits to users if their box has an affiliate membership.  First, the box will enter the WOD each day, allowing users to simply record their scores (rather than having to enter each workout themselves).  Next, is the opportunity to have a “virtual white board” where you can post your scores and see how you measure up to your rabbit.  Another benefit is being to see and comment on your boxmates’ scores.  And forget about simply being able to “like” someone’s score.  SugarWOD lets you show some love with a “fist bump.”  So, if your box is an affiliate member, all you need to do is record you time, reps, maxes, and then fist bump a few bros.

     And right now, we’re in luck.  For a limited time, Crossfit Train has a trial membership with SugarWOD to see if enough of us are interested in using the app to make it worth the money it would cost our box to maintain a membership.

     So, now’s your chance.  SugarWOD is always free to individuals but joining the Crossfit Train SugarWOD community is only available for a limited time.  That is, unless enough of us get into using it.  Download the app for free and give it a try.  If you like it then let a coach know. What are you waiting for? 

Written by Rebecka Weinsteiger

WOD:   7/19/16
 

2 rounds for time of:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

What is the White Board?

Every day before and after the workout you always hear the coaches say come to the white board or make sure you record you time or reps on the board. I know that most of us try our best to place our scores on the board, but like normal sometimes we forget and don’t care to write them up. Why is it important to write up your scores?

The white board is a vital resource for both you and the coaches. The coaches are able to see the progress you have made and are able to see if any changes should have been made to the workout. The main purpose of the white board is for you to see how you did and be able to compare how you did to others.

The main competitor in the gym is always yourself. But sometimes competing against yourself isn’t enough. You may need to find someone who is just as equal in your abilities to compare to. We like to call this a rabbit. Someone to chase and compete against to give yourself a goal to reach every day. This make crossfit more enjoyable for some, however if you don’t like to compare yourself to others that’s perfectly ok. But keep recording your scores on the board because you could be someones rabbit and not even know it.  

-Jesse Gunnell

WOD:   7/18/16

EMOTM for 10 minutes:
Clean and Jerk, 2 reps
 

3 Rounds for time of:
50 Double-unders
10 Clean & Jerks 115/80

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 offer 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 10:00am & 4:30pm and Thursdays at 10:00am & 5:30pm. I chose these times because these were the times that were most requested on the survey. The camp will  begin this Tuesday, July 19th. 

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 son or daughter 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 Swartz, BS, CSCS, USAW Club Coach