No regular 9am class
No Barbell Club at 10:30am
Linus Pauling is off of Highland Dr. right before Osbourne Aquatic Center. Turn into the chool's parking lot and the track is in the back!
Announcements:
Track WOD this Saturday at 9am, meet at Linus Pauling Middle School!
Sign up and donate to Lift Up Autism here: http://crossfittrain97333-liftupautism.eventbrite.com
WOD: 8/26/16
Squat Complex
5 rounds for load of:
2 Front Squats + 5 Back Squats
7 rounds for time of:
165/115 Front Squat, 7 reps
7 Toes to bar
Name: Jill Reed
Occupation: Hair Stylist, Salon owner
Age: 28
Dream WOD-EMOTM, I also love WOD’s with jump rope and box jumps
Worst Workout- Pull ups, I have a lot of work I need to do on my pullups. I’m sure I’ll enjoy them when I’m not struggling as bad.
When and why did you start Crossfit? – I started in May of this year. I started for a few reasons. To get a great workout. I enjoy high intensity workouts otherwise I get bored and lazy. I’m a people person. I also wanted to learn new things.
What do you like best about Crossfit? – The community of crossfit. Everyone is super friendly and welcoming. Everyone has support from one another and the coaches
What is your workout schedule, what class do you prefer? – I work late and long days, So I like to start my day with a workout. I prefer 5:30 AM or 6AM classes. I’ve actually never attended a later class.
What is your most memorable Crossfit moment? – Probably when I fell out of my bands mid-way through a pullup. I’m still a beginner so hoping to make more memorable moments as I improve my skills.
Do you remember your first workout? – I do, I dropped in on Caitlin’s 6 Am class. Everyone was very welcoming and encouraging. I’m not sure about what WOD we did that day. I do remember that pullups were part of the workout that day. I remember thinking about how bad ass everybody was. Definitely inspiring.
Any advice for anyone thinking about starting Crossfit? – Stop thinking and join Crossfit. Don’t worry about your fitness level starting out. Things get easier and you will see improvement in yourself every workout the other members and coaches are there to support you, whether you’ve been going for 5 years or a few weeks.
What is the first thing you think about when you get up? – Crossfit of course! That’s only because I would rather go back to sleep, but I need to make it to my 6 AM class.
Describe your athletic background – As a kid and teen I played sports, but not super competitively. I played softball all four years of high school. As an adult I’ve become more athletic.
Tell us about your goals ( short term/Long term) – My short term goals are just to improve my form in a lot of the workouts. My long term goal is to stay motivated and maybe do a RX pullup.
Announcements:
Track WOD this Saturday at 9am, meet at Linus Pauling Middle School!
Sign up and donate to Lift Up Autism here: http://crossfittrain97333-liftupautism.eventbrite.com
WOD: 8/25/16
3 Rounds for time of:
30 Double-unders
21 Wallball Shots 20/14
30 Double-unders
15 Box Jumps 24"/20"
30 Double-unders
9 Hang Power Cleans 135/95
This summer Elyse and I had the incredible opportunity to work with children and families through the Willamette Neighborhood Housing Services. We provided lunch program activities every day during the free lunch program. We have met some absolutely wonderful and deserving kids through this experience, and are taking this as an opportunity to give back.
I have always been extremely proud to be apart of this community, and I have complete faith in our ability to bring smiles to these kids’ faces.
Crossfit Train will be hosting a Clothing and Shoe Drive, from now until the first day of school!
As you start to prepare for the new school year, please consider bringing in any clothes and/or shoes that you no longer will use. We will have a box in the gym to collect all the goodies!
**The ages of these kids range from newborn to high school.
WOD: 8/23/16
7 rounds for reps of:
1 minute of 75/55-lb. muscle snatches
1 minute of 75/55-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute
WE GOT SOME NEW MEMBERS!!!
Hey there CrossFit Train community! We just recently acquired some new graduates from our very own on ramp course! This group consists of five people named Kai, Paige, Adam, Kathie and Gregg (unfortunately Gregg and Kathie weren't able to make it to our photoshoot). This group of people have some pretty fantastic personalities, they love to have a good time and aren’t afraid to try something that they know they might not be the best at. Which is exactly what I like to see from my athletes as a coach. These fellas are super into CrossFit and have totally bought in to what we have going on here at CrossFit Train 97333. If any of you ever see these guys in the gym PLEASE introduce yourselves to them and get to know them a little. Make them feel welcome and show them what the community here at Train is all that it’s hyped up to be!
--Austin Gray
Kai, Paige, and Adam, (Kathie and Gregg not pictured)
WOD: 8/22/16
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155/105 pounds, 21 reps
This Saturday 8/27 at 9am CrossFit Train will be going on another field trip to a local school Track for a WOD.
Exact location to be announced later this week.
At 10:30am on Saturday there will still be Barbell Club.
How you are going to be feeling after the Track WOD, right??
WOD: 8/21/16
WOD: 8/20/16
"Capoot"
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
*With a partner, share reps as needed.
*Run in 400m relays.
WOD: 8/19/16
EMOTM for 10 minutes:
Clean and Jerk, as heavy as possible.
For time:
50 Air Squats
5 Clean & Jerks 225/155
40 Air Squats
4 Clean & Jerks 225/155
30 Air Squats
3 Clean & Jerks 225/155
20 Air Squats
2 Clean & Jerks 225/155
10 Air Squats
1 Clean & Jerk 225/155
The swim WOD went amazing! Thank you again Steve and Lisa for letting us use the lake can’t wait to do it again. Everyone who went to the swim WOD knows how hot it was! Doing workouts in the blazing heat and having the sun beat down on you is great but we need to stay hydrated. I know after doing that long AMRAMP that I didn’t drink any water and I am paying for it now. Make sure to drink lots of water and have it with you because it looks like Corvallis is heating up!
Don’t wait to drink water when you are dying of thirst make sure you are drinking it continuously throughout the day. Also make sure to use sun block and protect your skin don’t be like me and turn into a lobster! Have fun in the sun!
--Jesse Gunnell
Doing our favorite movement in the Sand!!!
WOD: 8/18/16
For time:
30 Handstand push-ups
40 Box Jumps 24"/20"
50 Kettlebell swings, 53/35-lbs.
60 Sit-ups
70 Burpees
About a year ago I started using magnesium spray to help my slightly dysfunctional sleep patterns. I picked up a bottle of Life-Flo Magnesium spray from Natural grocers (http://www.life-flo.com/magnesium/magnesium-oil.html).
The first time I used it went approximately as follows: I sprayed it on my skin 30 minutes before bed and went about my routine. Naturally I forgot I'd done this, and about forty minutes later I was trying to figure out if I had accidentally ingested cold medicine. I was SO DROWSY. Needless to say I had zero issues falling asleep that night and slept very well.
But magnesium can help with much more than a good nights sleep. This special little mineral is responsible for the following:
It turns out that modern agriculture, the practice of putting fluoride in drinking water, and many common prescription medications (birth control and antibiotics for instance) are all responsible for a decrease in the amount of magnesium we consume and retain in our bodies. As a result, over half of US adults are deficient in this important mineral. Magnesium deficiency is associated with type 2 diabetes, metabolic syndrome, osteoporosis, migraine headaches, asthma, and colon cancer (amongst other things). Yikes!
Nuts, seeds, and dark leafy greens are all great sources of magnesium. It is also available as a supplement (pill, oil, spray, salt soak, etc). Recommended daily intake is 400-420 milligrams for men over 14 and 320-260 milligrams for women over 14 and it is estimated that the average adult only consumes 100 milligrams a day through their diet.
Bottom line: if you've thought about trying spray magnesium to help you sleep DO IT. If you've never thought about trying magnesium supplements, you probably should.
--Cassie Finer
WOD: 8/17/16
For time:
50 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 1 ascent
Being in the gym is very large part in the life of trying to get fit, or maintain a high level of fitness. But working out and exercising can only get you so far. To really make yourself the absolute best you can be when it comes to fitness you need to consistently have a healthy diet that allows you to train at a high intensity. There are a couple of diets that CrossFit claim are some of the best diets to become the fittest, and of them are the paleo diet and the zone diet. The paleo diet consists of eating mainly meat, fish, vegetables and fruit. This excludes dairy or grain and of course processed food. The zone diet is mainly a high fat, low carbohydrate diet. Instead of limiting what types of foods you can eat, you are allotted certain amounts of “blocks” of proteins, fats and carbohydrates per day. On www.zonediet.com there is a much more detailed description of what it actually is and a list of what foods count for certain blocks. If you are trying to become the fittest you can, the fastest you can, then you need to have a healthy lifestyle that not only includes hitting the gym hard day after day, but also a diet that excludes excess sugar and allows you to train as hard as you can at all times of the day. As we have heard time after time when it comes to dieting “Abs are made in the kitchen, not in the gym.”
--Austin Gray
