CrossFit Train's 5th Anniversary Party!!!

Saturday starting at 6pm! And going until ???

Potluck style, bring meat to grill, side dishes, desserts, drinks, and some chairs!!!

If you have any fun party games bring those too!!!

 

WOD:   8/04/16

5 rounds for time of:
14 Deadlifts 225/155
40 Air squats
14 Handstand push-ups

 

Tight IT band, but hate foam rolling?

Check this website out for a great review of how to actually relieve tension in your IT band without having to suffer on the foam roller! 

 http://sequencewiz.org/2014/05/28/it-band-stretching-it-band-rolling-it-band-tightness/

I will add, there are great foam roller/super nova mobilizations you can do to help break up adhesions between the IT band and the underlying tissue. However, the biggest takeaway from the linked article is that IF you are experiencing issues from your tight IT band and not getting relief from a foam roller you may need to redirect your attention upstream to the TFL. To make TFL mobilization extra potent perform the suggested mobilization and then spend some time on a glute medius activation. For instance:

Happy IT bands, happy life... right?

Brought to you by Cassie Finer!

CrossFit Train's 5th Anniversary Party!!!

Saturday starting at 6pm!

Potluck style, bring meat to grill, side dishes, desserts, drinks, and some chairs!!!

WOD:   8/03/16

Establish a 1RM Split Jerk!

For time:
Row 500m
50 Box step ups, 50/35lb. DB to 24/20”
50 Toes to Bar

Our version of the CrossFit Games, in the Park :)

CROSSFIT GAMES 2016

Okay guys, it’s been a week or so since the 2016 CrossFit Games. As many of you may know, the CrossFit Games consists of the top 40 fittest men and women across the world and pits them against one another in a number of different events to see who the fittest on earth is. Along with the individual competitors there are also teenage divisions, 14-15 and 16-17 years old; then there the masters which begin at ages 40-44 then on to 45-49, 50-54, 55-59, and 60+. If you haven’t already watched replays or got the chance to watch it livestreamed or on ESPN I want to let you know that if you go to games.crossfit.com and maneuver through their site you can find replays of all the events for all the divisions. If you want to see the best of the best CrossFitters around the world get after some insane workouts and absolutely crush them I highly recommend you go and watch as much of the 2016 CrossFit Games as you can. This year was the toughest year for the athletes programming wise, which means that this year is the best to see the craziest workouts go down!
 

-Austin Gray (an obvious fan of all things CrossFit, and lucky enough to attend the 2016 Games in person!)

CrossFit Train's 5th Anniversary Party!!!

Saturday starting at 6pm!

Potluck style, bring meat to grill, side dishes, desserts, drinks, and some chairs!!!

WOD:   8/02/16

For time:
30 Squat Snatches, 95/65
800m Run
30 Power Snatches, 95/65
800m Run
30 Hang Power Snatches, 95/65

Back to the basics!

I know that everyone in the gym wants to be awesome at all the complicated movements like the ring muscle up, hand stand pushup, pistol, snatch and clean and jerk. But before you can master those movements you need to master the basics. There are nine functional and essential movements that must be mastered before trying any of the other complicated movements they are the air squat, front squat, over head squat, press, push press, push jerk, deadlift, sumo deadlift high pull and last but not least the medicine ball clean. The nine movements are the base for all other movements we do in CrossFit. These movements will all transfer over to helping you accomplish your goals of getting those difficult movements. So don’t ever be embarrassed or think you are to good at CrossFit to work on your air squat or your push press or any other basic movement. Because even the best athlete in CrossFit has to work on these basic skills and none of them are perfect. So if you need any cues or coaching tips to help improve these basic skills ask and we will give you more drills then you can handle to help fix these movements.
 

-Jesse Gunnell who just recently took his CrossFit Level 1 course.

CrossFit Train's 5th Anniversary Party!!!

Saturday starting at 6pm!

Potluck style, bring meat to grill, side dishes, desserts, drinks, and some chairs!!!

WOD:   8/01/16
 

Back Squat 3-3-3-3-3-3-3-3 reps

Complete as many rounds as possible in 10 minutes of:
50 double-unders
135/95-lb. back squats, 10 reps

The workout that we hosted at Willamette Park was AWESOME!!! We had somewhere right around 30 members show up to do some fun stuff with a sandbag that we don’t normally get to do in regular class. So to those of you amazing athletes that showed up bright and early on Saturday, thank you! Next time we do a park WOD like that I want to see even more people show up, because you know what they say… The more the merrier!

-Austin Gray

The whole Park WOD crew!

Team captains playing Rock-Paper-Scissors to decide who gets Sand Bells.

Missy, Kelly, and Sarah almost done with their Burden Run.

Aditi and Jenna getting it!

Travis smiling for the camera as usual!

Scott coming down the hill fast!

WOD:   7/31/16

5 rounds for time of:
12 Deadlifts, 205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14

WOD:   7/30/16

Lots of fun at the park!

Willamette Park WOD, today at 9am.

Meet at Willamette Park at the end of Goodnight Ave. instead of at the gym

9am sharp will be kick off time!

This is going to be awesome!

WOD:   7/29/16
 

20 minute AMRAP of:
3 Deadlifts 315/225
6 Turkish Get-ups 53/35

Willamette Park WOD, this Saturday at 9am.

Meet at Willamette Park at the end of Goodnight Ave. instead of at the gym

9am sharp will be kick off time!

This is going to be awesome!

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:   7/28/16

Thruster 3-3-3-3-3 reps


"Jackie"
For time:
1000m Row
50 Thrusters, 45/33#
30 Pull ups

*Look up "Jackie" in your journal, it's time to beat your old time!

(If you do not have a journal, please refer back to Tuesday's blog post and get yourself a journal!)

INJURIES!

I know you have all heard this lecture before but it’s a serious issue that I feel everyone tries to ignore. Injuries are something that should never be over looked. Even if it’s something small and you think that it will just go away on its own you need to take care of it immediately. Because this tiny problem could turn into a huge injury that could keep you down and out way longer then you want. You also need to recognize the difference between working through the burn of a workout compared to a sharp or aching pain of an injury. If you have an injury let us know so we can modify or scale any workout to help you. So make sure you go get any injury looked at big or small! We want everyone to be healthy and injury free! 

-Jesse Gunnell

Injuries are not as fun as these creepy little guys are. Tell a coach, modify appropriately, and go to a doctor if needed!

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