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WOD: 10/16/16
STATIONS
WOD: 10/15/16
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75/55 pound Front squat, 22 reps
*With a partner
*Partner A does a round, then Partner B does a round. Until 10 rounds are completed.
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WOD: 10/14/16
Overhead squat 5-5-5-5-5 reps
Snatch balance 3-3-3-3-3 reps
Hang squat snatch 1-1-1-1-1 reps
HAND CARE!
Every day at the gym I always here the same complaint “My hands hurt” I am not trying to make fun of you guys because trust me my hands hurt just as bad. But there are ways we can fix this issue.
1). Moisturize your hands! Having dry skin will lead to having your hands tear wide open. Come up with a schedule and make it a habit of moisturizing every day.
2). Shave down your calluses! Having calluses is going to happen when doing Crossfit. So find a way to shave them down so they don’t get to big and tear during a workout.
3). Use tape, chalk, and grips. I am not saying if you use these that your hands will be pain free because they won’t. But if you take care of your hands and use these simple aids they will keep your hands feeling good.
4). Heal and protect your hands! When you do tear which everyone at some point is going to. Make sure you take care of it. Don’t keep using it and breaking it open and getting nasty fluids from your open sore all over the gym. Keep it wrapped up and protected so it can heal.
5). Rest! I know we have talked about rest a thousand times but here we go again. Make sure you are resting and I am not just talking about my muscles I’m talking about your hands and any other part of your body that gets sore from working out so hard. You need to rest for your body to get stronger and heal from all the pain you have put it through. So make sure you keep up on your hands. Because if they hurt working out is not going to be any fun.
-- Jesse Gunnell
-Don’t be a fool like this guy! HOOK GRIP THE BAR!!!
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HTTP://WWW.EVERYDAY-WARRIOR.ORG/2016BATTLESERIES
WOD: 10/13/16
For time:
80-64-50-32-16-8 reps, Squat
40-32-25-16-8-4 reps, Kettlebell swing, 53/35-lbs.
20-16-12-8-4-2 reps, Pull-ups
CrossFit Wins!
Has anybody been paying close attention to the legal battles CrossFit often finds itself getting thrown into? I pay some attention time to time and just recently there has been some very exciting news! The NSCA (National Sports and Conditioning Association) has been claiming that CrossFit has been causing a whole mess of injuries to people. These claims the NSCA have stated are false, they are trying to defame the name of CrossFit. Due to CrossFit’s massive growth in the past years people have been disassociating themselves with all things NSCA. Of course the NSCA isn’t a very big fan of losing all that money so they are trying to do what they can, even if it’s dirty, to get that money back. Long story short there was a very large legal battle that went to the US district court for the Southern District of California where the court ruled the publishing’s to be false.
This link here will take you to an online news website that gets much more in depth on how this court case was settled, the outcomes of this case and what it means for CrossFit. I strongly urge any of you who are interested to learn more about CrossFit in the sense of a business to read this. Or if you have heard about the legal issues CrossFit has faced, this is a fantastic article to read that will show you exactly what Coach Glassman is trying to do, not only for his business which is CrossFit, but also for the people as a whole.
--Austin Gray
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WOD: 10/12/16
Complete as many rounds as possible in 20 minutes of:
185/135-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, high
27 double-unders
Easiest Dinner in All the Land?
By Cassie Finer
I can't take credit for this recipe but I also can't remember where I found it! But here goes... so EASY and so tasty.
Shrimp Zucchini "Linguine"
Serves 2
Ingredients:
•2 zucchini squashes
•1 pound shrimp, peeled and deveined
•1/2 yellow pepper, that boy sliced
•1 lime, juiced
•1 tsp kosher salt
•1 tsp black pepper
•1/2 tsp garlic powder
•1 tablespoon olive oil
Directions:
•Preheat oven to 400*
•Using a vegetable peeler, peel long strips from the zucchini (as thick as possible)
•In a large bowl, mix all the ingredients until the mixture is evenly coated
•Spread the mixture evenly on a baking sheet
•Bake for 8 minutes
ENJOY.
WOD: 10/11/16
EMOTM for 15 minutes
Deadlift, 3 reps
“Freestyle Diane”
45 reps of each for time:
225/155-lb. deadlifts
Handstand push-ups
Everyday Warrior is a 501(c)(3) non-profit organization founded with the primary mission to financially support, inspire and empower individuals who have been diagnosed with cancer and are currently undergoing treatment.
Everyday Warrior is an amazing cause and something that we have supported at Train each year since its inception.
We will be completing the Battle Series WODs each week as the Friday workout, so you might as well sign up and be part of the cause if you are going to do the WODS anyway!!!
Sign up for Everyday Warrior!
http://www.everyday-warrior.org/2016battleseries
What IT iS?
- The Battle Series is a winner-take-all, four-week, online workout and fundraising competition. Individuals will complete one workout per week beginning Monday, October 24th. Money raised through the Battle Series goes directly to individuals in the CrossFit community fighting cancer.
WHAT YOU NEED TO KNOW:
- Competition Fee: $45 per registration. $60 includes a shirt. Don’t want the shirt? opt to donate the t-shirt fee back to the cause.
- Divisions: Mens and Womens - RX, scaled, masters, scaled masters, and teen.
Sign up for Everyday Warrior!
http://www.everyday-warrior.org/2016battleseries
WOD: 10/10/16
Complete as many rounds as possible in 25 minutes of:
45/33-lb. thrusters, 25 reps
25 burpees
45/33-lb. sumo deadlift high pulls, 25 reps
Butternut Squash Soup Recipe
Courtesy of Aaron Kruse
Ingredients
2 butternut squash, peeled and diced
1 large yellow onion diced
2 granny smith apples diced
2carrots roughly chopped
6 cups of chicken broth
1 package of hot Italian sausage
1 tsp cinnamon
1 tsp nutmeg
1 tsp cayenne pepper
.5 tsp of sage
salt and pepper to taste
Directions
Combine all ingredients in a crockpot and cook on high for 4 hours or until butternut squash is tender.
With 1 hour left on the slow cooker, put a medium pan on medium high heat andadd your fat of choice. Cook the Italian sausage until browned, but not cooked all the way through. Cut into 1/2 inch chunks and add to crockpot.
When everything is fully cooked, use an immersion blender or potato masher to make to the consistency of choice.
Announcment!
Become a part of Barbell Club!
Barbell Clinic Tuesday 10/11 from 6am - 7:30am
$20, Email Cassie at finer.cassie@gmail.com to reserve a spot
WOD: 10/09/16
Complete as many rounds as possible in 25 minutes of:
35/25-lb. single-arm dumbbell overhead lunges, 25 steps
Row 25 calories (Airdyne 25 calories) (Run 400m)
35/25-lb. weighted sit-ups, 25 reps
Announcment!
Become a part of Barbell Club!
Barbell Clinic Tuesday 10/11 from 6am - 7:30am
$20, Email Cassie at finer.cassie@gmail.com to reserve a spot
WOD: 10/08/16
“Bull”
Two rounds for time of:
200 Double-unders
135/95 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
*With a partner, run in 200m relays.
Announcment!
Become a part of Barbell Club!
Barbell Clinic Tuesday 10/11 from 6am - 7:30am
$20, Email Cassie at finer.cassie@gmail.com to reserve a spot
WOD: 10/07/16
Front Squat 5-5-3-3-1-1 reps
"Freestyle Fran"
45 reps of each for time:
95-lb. thrusters
Pull-ups
*Partition as needed to complete 45 reps of each exercise as quickly as possible.
I love that we can all get into the gym and learn things that a great for our bodies, minds, and spirits. I know that when I hit the gym consistently my days are always a little better but I am also a huge fan of taking that learning outside the four walls of the gym. CrossFit HQ has it's very own journal and they publish interesting articles, videos, and photo stories (almost daily) for anyone from the affiliate owner to the everyday CrossFitter. Check out the journal here.
One of my favorite things about this journal is that you can sort by (topic) or read it in chronological order. I get on kicks where I want to learn more about a specific movement or nutrition, I always look toward the journal first. Here a few articles that recent read:
• An Open Letter to the Big Dogs
• Conjectural Fatigue: High Repetition Weightlifting
• CrossFit Culinary Ninja: Beyond the Bland Bowl of Broccoli
I want to know, what are you favorite CrossFit Journal articles?
-- Jenna Robinson