WOD: 8/06/16
5 rounds for time of:
Run 800 meters
15-foot rope climb, 5 ascents
50 push-ups
*With a partner.
*Share reps as needed.
*Run in 400m relays.
WOD: 8/05/16
60/40 DB snatch, left arm, 21 reps
60/40 DB snatch, right arm, 21 reps
42 Pull-ups
60/40 DB snatch, left arm, 15 reps
60/40 DB snatch, right arm, 15 reps
30 Pull-ups
60/40 DB snatch, left arm, 9 reps
60/40 DB snatch, right arm, 9 reps
18 Pull-ups
WOD: 8/04/16
5 rounds for time of:
14 Deadlifts 225/155
40 Air squats
14 Handstand push-ups
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!
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!)
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
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.
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
WOD: 7/30/16
Lots of fun at the park!
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
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!
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!
