Squats!? Ok!

WOD:   9/16/16
 

Overhead Squat 3-3-3-3-3 reps
 

Five rounds for time of:
95/65 lb. Hang Power Snatch, 15 reps
Run 400 meters
 

 

A couple of the first squats ever done at our new location, circa June 2015

Looking to Improve Your Squat?

This is one of our fundamental movements, and one we should continue to work on. Being able to squat well helps translate into being able to do lots of our other movements well. It can also be improved with one simple drill that you all know: Squat Therapy. It is something you can do every day. It is simple, yet extremely effective in helping you develop your squat. Looking to making it more challenging? Grab a PVC and do overhead squat therapy. If you don’t remember how to do this, ask one of us coaches and we will gladly refresh your memory!

--Sean Mackey

 

 

 

Derek Eason
Why Tabata??

WOD:   9/15/16
 

"Tabata”
Kettlebell Swings 53/35
Goblet Squats 53/35
Push-ups
Burpees
Pull-ups

*Score is total reps from all 32 intervals.

 

 

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

The Tabata Program

Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise. 

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.

 

-Taken from active.com

-Source http://www.active.com/fitness/articles/what-is-tabata-training

Derek Eason
Cooking Smarter, Not Harder!

WOD:   9/14/16

For time:
50/35-lb. dumbbell snatches, 50 reps
Rope climbs, 5 ascents
50/35-lb. dumbbell snatches, 40 reps
Rope climbs, 4 ascents
50/35-lb. dumbbell snatches, 30 reps
Rope climbs, 3 ascents
50/35-lb. dumbbell snatches, 20 reps
Rope climbs, 2 ascents
50/35-lb. dumbbell snatches, 10 reps
Rope climb, 1 ascent

 

 

Look at this awesome Green Chili Chicken from Stupid Easy Paleo!

http://stupideasypaleo.com/2015/08/23/green-chile-chicken-recipe-paleo-whole30/

Let’s be real, we are all pretty busy people juggling work, school, kids, sports, gym, and a million other things and of course, trying to get the nutrition nailed down. It seems as I get busy, nutrition seems to be the first thing I throw out the window which is exactly opposite of how it should be. Steph from Stupid Easy Paleo gave a great lecture about how to cook smarter not harder at CrossFit Invictus a few years ago. She breaks down how to make simple things so that you can use the multiple ways, how to make you own paleo mayo (so delicious), and some other awesome tips! The lecture about an hour long but here is the link to the video!

 

Some of the big points:

  • Cook up some meat but keep the spices simple. We all love the strong flavors so keep it simple the add stuff when you are about to eat it.

  • Roast your veggies! They taste a million times better that way and you don’t have to put a whole bunch of crap on them to make the taste good.

  • Cut your veggies when you get home so they are easy to throw into everything and that getting out the cutting board isn’t stopping you.

 

Some of my favorite tools to make sure I have food ready to go that can be spiced up are the crock pot chicken, plain roasted broccoli, and having a some fruit in the fridge. What are your favorite tools to keep that nutrition on track when your life gets super busy?

 

-- Jenna Robinson

 

Derek Eason
Sign up for CLASSES!!!

WOD:   9/13/16
 

Deficit Deadlifts 5-5-5-5-5 reps
 

For time:
100 double-unders
25 toes-to-bars
25 deadlifts 225/155
50 box jump overs 24”/20”

 

 

This screen shot was taken 9/9/16 at 1:12pm, so yeah I guess that you could say that classes are filling up!!!!!!!!!

 

Sign up for classes!

Summer is almost over and that means the gym is going to be busy! This means you need to remember to sign up for classes. All the classes have a cap on them but don’t worry if the class is full. Sign up for the waitlist and there is a chance a spot might open. When the spot in the class opens you will receive an email letting you know that you have filled the spot. Make sure you sign up for class in advance spots always fill up fast so make sure you stay on top of it! Just a reminder for the month of September if you get a friend to join the gym you get $25 off your next month’s membership’s fee.  

 

 

Derek Eason
A Thank You

WOD:   9/12/16
 

Pause Front Squats 3-3-3-3-3 reps
(3-second pause)
 

For time:
135/95-lb. squat cleans, 10 reps
50 sit-ups
135/95-lb. squat cleans, 8 reps
40 sit-ups
135-lb. squat cleans, 6 reps
30 sit-ups
135/95-lb. squat cleans, 4 reps
20 sit-ups
135/95-lb. squat cleans, 2 reps
10 sit-ups

 

A Thank you

By Austin Gray

I really want to thank all of those who came to the gym this Sunday (September 11, 2016). Days like these where we honor those who have fallen mean a lot to me. And I try and take every chance I get to make sure that those who have passed didn’t lose their lives for something useless. Today’s workout meant much much more to me than just improving my fitness, I wanted to suffer. I wanted to suffer because these men and women, their families, and their friends suffered significantly more than I ever have in my life. I believe it is not fair for those of us who are much more fortunate to not have to endure something that devastating not to take a second and think how fortunate we are and how blessed we are to be able to wake up every day of our lives in a home that provides warmth, surrounded by people who love us and want nothing more than for each one of us to succeed. Personally, there were a few times where I wanted to stop moving and take a second to catch my breath and ease the pain I was feeling during the WOD. Whenever that happens though, especially in a hero workout, I dig deep and find that seventh gear. That seventh gear is all the people who have suffered and lost so much but still find a way to keep on living every single day and make the most of it. I know I complain about a lot of things, inside and outside of the gym; but when it comes down to it, what I complain about means nothing. And I think it is important for all of us to know that. Whether it changes you or not is your choice, but I ask that the next time something happens to you, that doesn’t fall in your favor, take a step back and know that there is someone who is out there, someone who has lost almost every single thing they hold dear, yet they power through all that pain and suffering and are able to find the good, even in the worst of situations.

 

“The images of 9/11 are seared into our national memory – hijacked planes cutting through a cloudless September sky; the Twin Towers collapsing to the ground; black smoke billowing up from the Pentagon; the wreckage of Flight 93 in Shanksville, Pennsylvania, where the actions of heroic citizens saved even more heartbreak and destruction.

And yet we know that the worst images are those that were unseen to the world. The empty seat at the dinner table. Children who were forced to grow up without their mother or their father. Parents who would never know the feeling of their child’s embrace. Nearly 3,000 citizens taken from us, leaving a gaping hole in our hearts.

On September 11, 2001, in our time of grief, the American people came together. We offered our neighbors a hand, and we offered the wounded our blood. We reaffirmed our ties to each other, and our love of community and country. On that day, no matter where we came from, what God we prayed to, or what race or ethnicity we were, we were united as on American family.”

Barack Obama

Derek Eason
9/11 Memorial Workout

WOD:   9/11/16

9/11 Memorial WOD:

For time: (With a Partner)
92 Box Step Ups 50/35lbs. to 24"/20" box   (People in Plane 1)
64 KB Swings 62/44lbs.   (People in Plane 2)
64 One Arm Push Presses 50/35lbs.   (People in Plane 3)
44 Burpees   (People in Plane 4)
125 Air Squats   (People in the Pentagon)
Run 2001m

 

Derek Eason
Last Chance to Sign Up!!!!!

Announcements:

Sign up and donate to Lift Up Autism here: http://crossfittrain97333-liftupautism.eventbrite.com

 

WOD:   9/09/16

Push Jerk 3-3-3-3-3-3-3 reps

Complete as many rounds as possible in 10 minutes of:
95/65-lb. power snatches, 10 reps
10 burpees

Lets do this again!!!!

 

Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.

This "competition for a cause" specifically seeks to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

Last year Crossfit Train had 44 members participate in the workout, raising a total of: $1,478.41.

I strongly believe that this year, we can double those numbers, both in participants and money raised!

For more information on the cause and the workout, follow this link:  http://crossfittrain97333-liftupautism.eventbrite.com

When it comes to registering, there are three options:

  1. WOD + AWESOME t-shirt

  2. WOD + Donation

  3. WOD only

****MAKE SURE YOU REGISTER UNDER OUR AFFILIATE!

(Crossfit Train 97333)

 

 

Let’s come together, and WOD for a cause!

Derek Eason
Beet, Carrot, and Apple Salad

Announcements:

Sign up and donate to Lift Up Autism here: http://crossfittrain97333-liftupautism.eventbrite.com

 

 

WOD:   9/08/16

TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, high
12 kettlebell swings, 70/53

 

 

Beet, Carrot, and Apple Salad from Stupid Easy Paleo!

I love summer salads that don't include the traditional bed of greens! Steph from Stupid Easy Paleo put out this recipe for Beet, Carrot, Apple Salad that is absolutely delicious.

It's bright, fun, and super easy to pair with variety of main dishes. I might switch out beets for jicama if beets kinda freak you out. Watch out because beets might stain your clothes or hands! Recipe below!

 

 

Prep time: 15 mins

Total time:  15 mins

 

Serves: Serves 6+

 

Ingredients

  • 2 large RAW beets (about 1 lb / 454 g), peeled and roughly chopped

  • 2 large carrots (about 8 oz / 227 g), roughly chopped

  • 2 granny smith apples, cored and roughly chopped*

  • Zest & juice of 2 lemons (~1/4 cup / 59 mL of juice)

  • 1 tbsp (15 mL) mild-tasting olive oil

  • ¾ tsp sea salt

  • ½ tsp black pepper

  • ½ tbsp raw honey, optional (omit for Whole30)

 

Instructions

  1. Shred the beets, carrots, and apples. I used a food processor fitted with a shredding blade, but you can also use a box grater. Works the same, but it'll just take longer. Place the shredded beets, carrots, and apples into a very large bowl.

  2. Zest the lemons, and add it to the bowl. I used a microplane. Cut the lemons open and squeeze out the juice into the bowl. Be sure you don't put any seeds into the salad.

  3. Add the olive oil, salt, pepper, and honey (optional).

  4. Toss the salad well until everything is evenly combined. I use my hands because they're the best tool for the job.

  5. Keeps in the fridge for up to 3 days.

 

--Jenna Robinson

Derek Eason
Coach Greg Glassman and Big Soda

Announcements:

Sign up and donate to Lift Up Autism here: http://crossfittrain97333-liftupautism.eventbrite.com

 

WOD:   9/07/16

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

10 rounds for time of:
155/105-lb. power cleans, 5 reps
10 walking lunges

 

 

 

“Fight Big Soda” that is possibly Coach Glassman’s most famous line to date. Those three words carry massive significance when it comes to CrossFit but more importantly to life. CrossFit is typically associated with certain diets, like the paleo diet for example, and the most common theme that is found in those diets is completely cutting out excess sugar. One way this is easily done is to stop drinking soda. Coach Glassman is very adamant about other people’s health and well-being and one of the things he is trying to do is to drive soda companies out of sponsoring anything related to health, he wants them to put labels on their drinks that warn consumers of the risks of drinking soda. I think it is extremely important for people of all ages to know this, to know that soda itself is a driving force to chronic disease, such as diabetes, in America but also the world. For any of you who don’t know who Coach Greg Glassman is, by the way, he is the man who invented CrossFit, not only is he a genius when it comes to exercise, but he is also a genius when it comes to business, to people’s health basically anything you can think of that relates to CrossFit in some way it seems the Coach has it mastered. On YouTube there are a plethora of videos that have Coach talking about big soda and chronic disease and how they are intertwined.

https://www.youtube.com/playlist?list=PLdWvFCOAvyr2Nd5GcO0rARNX0rvQBS5xu 

This here is a playlist of videos that all deal with fighting big soda. I want everyone here to give them the time of day and watch the videos and understand just how dangerous this can be. I think in one of the videos Coach Glassman compares soda today to cigarettes years ago; it may seem a bit over exaggerated but the more I listened to what Coach Glassman preached and the more and more facts that surface I begin to see that that relationship is much more similar than I thought.

 

  • Austin Gray

 

Derek Eason