WOD: 9/24/16
“Gaza”
5 rounds for time of:
35 kettlebell swings, 53/25
30 push-ups
25 pull-ups
20 box jumps
1-mile run
40 minute Time Cap!
*With a partner, share reps and run miles in 400m relays.
WOD: 9/23/16
Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps
Strength is King
By: Derek Eason
In order to get more out of every workout and to gain fitness, you must get stronger. With CrossFit position always comes first, you must be able to move a light load correctly. And then performance comes next, you learn to efficiently and expediently move these loads repeatedly. But what needs to be built next is the ability to move heavier loads and do so with confidence, strength.
We are all stronger than we think we are. Our bodies have the ability to pick up and move a lot more weight in their current state than it seems. A person does not need to get larger or grow more muscle to lift more weight. Strength is about confidence in your ability and practice applying as much force as possible.
Once you can move correctly in a movement such as a squat, then you need to build fortitude in your ability to squat. Squats should become a natural movement that you are always sure is going to be performed the same. Once you know that when you ask your body to squat that it will properly squat then you need to ask your body to squat as hard as it can.
If you move well do not be afraid to do the movement correctly with as much weight as possible. When lifting heavy it should not just be difficult to lift, it should be almost impossible to lift and I think this is missed by a lot of people. Some people tend to shy away from lifting heavier when things get hard because it is scary, you think you might fail. But when lifting gets makes you nervous is exactly when you should be trying your hardest and not giving up. If you know the movement then nothing bad will happen if you do not make a lift and you will only get better because of it.
So always take the strength component of a workout very serious, get as much heavy work done as you can and focus on being as strong and forceful as you can. The strength portion of the day should not be seen as an obstacle to maneuver before doing the WOD; it should be seen as having at least equal importance as the WOD, depending on the day.
WOD: 9/22/16
Deadlift 5-5-5-5-5 reps
(Compare to last week’s deficit deadlifts)
10 minute AMRAP of:
10 Deadlifts 225/155
20 Wall-balls 20/14
“3,2,1 Beep”
By Thom King
“3,2,1 Beep”…how do you do what you do, you crazy little sequence of numbers? I think there are several stages that I go through when I know that the time is coming.
The first probably takes place I’d say 3 minutes beforehand. I’m either just finishing up a strength component, or walking away from the whiteboard. One of the coaches, in their ever contrasting styles (gentle, sarcastic, or get your shit together), tells the class we are starting in 2 minutes. At this point I’m starting to think “are they crazy, how am I going to get all this stuff setup in 2 minutes?”, but really I’m starting to get nervous about what’s to come. Typically the night before I’ve decided after a lot of inner debate how I’m going to do the workout as far as reps and rest. However, I usually scrap that overly optimistic, one glass of red wine, plan from the night before that I have in my head during this 2 minute mad rush for something a little more realistic…an unbroken set of 21 the night before quickly turns into 3 sets of 7. I also usually ask Travis, Cory, Amber, and Jesse (well until he became a 5am traitor) what their plan is going to be and gauge my plan against theirs. During this time I’m trying to put my stuff in as efficient a location as possible…sprint WOD I want things close, a longer WOD a little distance will actually help because I’ll use that as my rest rather than standing there. I never really thought too much about equipment placement strategy before, but after Derek kept kicking my butt I noticed he always did this, and the competitor in me decided I needed to do the same for some kind of edge. So thank you Derek!
Well I have my pull up station, my bar, my box, my jump rope, my wrist wraps on, my knee sleeves up, my gymnast grips on, my weight-belt close-by if needed, and what do you know I have a minute to spare. This minute before “3,2,1” I’m pacing in circles and have gotten kind of quiet thinking about the workout. I also have to get those last second things that I really need…something to count with and of course chalk. On a side note I think I use chalk way more to calm my nerves before the workout, and especially an excuse to rest during a workout, than I actually use it to keep my grip! So were getting close and I think “I probably should have peed, too late now, and it is probably nervous bladder anyway. Thom you really have to pee, but Caitlin will give you hell, everyone looks primed to go don’t make them wait, you’ll be okay”, which is probably more inner conversation about peeing than any one person should have. Apparently in the 30 seconds prior that I put on chalk my hands have sweated so much I need more, so mad dash to the chalk bucket (I mean rest bucket) before this things starts-up.
Everyone is ready to go, and I am as ready as I am going to get. We are about 15 seconds away from “It doesn’t have to be fun, to be fun” with my feet grounded and my nervous “what do I do with my” hands by my side. Coach Caitlin usually turns up the music and says okay “10………..5” and that 5 seconds has so much thought for me; I’m confirming my plan, I look real fast at my stuff, I give a quick glance towards my “rabbits”, and I look at the clock. Coach Caitlin yells “3” and at this point my mind goes blank with no thoughts other than “where will I grab the bar”. I hear the remaining “2,1”… my heart is racing, I take a deep breath, I am focused, my intensity has drastically picked up, and I’m inching my hands towards the bar. I hear “Beep” I grab the bar and what do you know I can do an unbroken set of 21 I just needed that “3,2,1 Beep” motivation. Maybe I should use “3,2,1 Beep” in my daily life b/c I sure surprise myself all the time with how much better I perform after that …I think we all should!
WOD: 9/21/16
10 minutes to establish:
1RM Hang Squat Snatch
21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats 95/65-lbs.
Chest-to-bar pull-ups
WOD: 9/20/16
Establish a 1RM Shoulder to Overhead
5 minutes of rowing
5 minutes of push presses 115/80-lbs.
*There is no rest between exercises.
*Score is total reps added together.
Todays workout is 2016 CrossFit Team Series Event 3
Check it out here: https://games.crossfit.com/teamseries/#/year/2016/series/1/events/3
It's suppose to be Open Gym not empty gym!!!
Open gym!
I know everyone has their WOD schedule and can only come in at a certain time. That is perfectly ok and keep it up. But I also know that everyone has a weakness or a skill they haven’t yet mastered. This is what open gym is for. As of late I have noticed that when you guys show up for open gym majority just come and do the warm up on the board and just do the work out of the day. I’m not saying this is a bad thing but everyone should try out something new. Think of your own work out to try, look up different programming from other places, work on a few movements that you have been struggling with and if there is a movement you haven’t tried yet and you need some advice or assistance on ask a coach we would be more than happy to help! If you have forgotten when open gym is its Monday through Friday at 8AM and also Friday at 5:30 PM. Show up and put in that extra work and get ready for the open! I know it seems far away but its right around the corner guys! Keep up the hard work and hope to see everyone at open gym!
--Jesse Gunnell
WOD: 9/19/16
Amrap 25 minutes of:
400m Run with Medicine Ball 20/14
10 Power Cleans 185/135-lbs.
Iron Beaver Weightlifting; upcoming events, updates and other fun
Current news:
September marks Iron Beaver Weightlifting's 2 year anniversary and our 1 year anniversary as being a member of the CrossFit Train family. We are super excited to be a member of this awesome group of people and we have really enjoyed our time here and look forward to continuing this amazing relationship that we have between IBW and CrossFit Train.
In celebration of our multi anniversaries we are offering special for new members to the weightlifting team. During the month of September we will be offering a 50% off each new members first month of membership.
Strength & Conditioning class:
Also as a reminder about our Youth & Teen Strength and Conditioning class new members are always welcome to drop in on either of our classes for a FREE trial.
Class times:
Youth group (10-13) Tuesday & Thursday @ 6:30pm
Teen group (14-18) Monday/ Wednesday/ Friday @ 6:30pm
If you are interested in signing up your son or daughter for a trial please e-mail coach Swartz at ironbeaverweightlifting@gmail.com
Fall Apparel:
With fall coming upon us so quickly we will be placing our yearly fall apparel order. We are ordering t-shirts and 1/4 sweaters. The T-shirts will be $25 and the sweaters are $50. The deadline to order is October 12. We use the money from this order to help pay for travel costs to competitions and other club costs that arise. To order a shirt you can either E-mail me at ironbeaverweightlifting@gmail or follow the link www.ironbeaverweightlifting.com/apparel
Christopher Swartz, BS, CSCS, USAW Club Coach
Iron Beaver Weightlifting—
Head Weightlifting Coach
Ph: 541-285-3155
Ironbeaverweightlifting@gmail.com
Ironbeaverweightlifting.com
WOD: 9/18/16
“Filthy Fifty”
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Back extensions/Good Mornings
50 Wall ball shots, 20/14 lb. ball
50 Burpees
50 Double unders
WOD: 9/17/16
“Candy”
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats
*Share reps with a partner.
*You must pick one movement each round that you both do all the reps!
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
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.