Friday at 7pm, Halloween Party at the Box

Get yourself a costume, bring some food to share and some drinks to drink!!!

WOD:   10/26/16
 

15 minutes of gymnastics practice: Pull-ups, Push-ups, Muscle-ups, HSPU. Rope Climbs, Dips, etc. 
 

AMRAP 10 minutes of:
30 Double-unders
10 Hang Power Snatch 95/65
30 Double-unders
10 Thrusters 95/65

The Community!

The thing I love most about Crossfit Train is you guys! Our community is awesome and a very special thing that we have. You guys motivate me everyday to strive to be a better coach, athlete, and all around person! I’m sure each and everyone one of you has something that you love about our community, because it is that awesome. One other thing that I love about our community is that it makes you feel accountable for showing up to workouts and getting after it each day! We all have those days when we are dragging a little, but we know we have to get our asses to the box and workout because if we don’t someone is going to know we didn’t make it and give us shit for it. With that being said we have lots of new faces joining our community all the time and it is important to make them feel welcome! Be the first person to run over and say Hi to a face you don’t know! We want our newest members to see how awesome this place is and how we all motivate each other!

Another great community builder is attending our parties! The Halloween Party is this Friday at 7pm, be there and hang out with old friends while meeting new ones!

--Sean Mackey

Halloween Party Friday at 7pm!

Dress up, bring some food and drinks, LETS PARTY!!!

WOD:   10/25/16

Complete as many rounds as you can in twenty minutes of:
Run 400 meters
21 Turkish Get-ups

Score is load and rounds.

Journals!

I know we lecture about writing in your journals every week but we do it for a reason.  The first reason is that writing your workouts in your journal will help you learn and quickly understand the Crossfit lingo that we use everyday. This is especially important for the new members that are trying to memorize all the movements.

The next reason is so that you know what your one rep maxes are and how you did on certain workouts. This also helps us as coaches to know what you have done and to see where we might need to scale movements for you or try new movements to help you reach your goals.

Also keep a journal will help you track progress as you go along. Sometimes we feel like we have hit a slump and think we haven’t made any progress. That’s the beauty of the journal we can always look back and see how much we have improved. I have had to look back many times just to remind myself that I’m getting better and I need to keep going.

Your journal also can give you great feedback of why you haven’t reached your goals yet. You may see a pattern about your workouts or how often you take rest days. Seeing these patterns can help you change up your training and really help you reach your goals.

--Jesse Gunnell

• Keep your journals and write down everything trust me it helps.

It's that time of year again! Hopefully by now you have your costume planned and ready to go! If not, get a move on! Our Halloween Party is this FRIDAY, October 28th! Start time is 7pm!

Some burgers and hot dogs will be provided!
Bring your own booze, food to grill, AND SIDE DISHES to share!

There will be a best costume competition!

COSTUMES ARE NOT MANDATORY, BUT YOUR ATTENDANCE IS! Bring your kids, bring your nannies, bring your Halloween spirit, and lets freaking party!

WOD:   10/24/16
 

Work up to a heavy Front Squat

10 rounds for time of:
95/65-lb. sumo deadlift high pulls, 7 reps
95/65-lb. front squats, 7 reps
95/65-lb. push jerks, 7 reps

WOD:   10/23/16
 

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

*With a partner. 

SIGN UP FOR EVERYDAY WARRIOR!

HTTP://WWW.EVERYDAY-WARRIOR.ORG/2016BATTLESERIES

ANNOUNCEMENT:

NO CLASSES THIS SATURDAY 10/22

NO 9AM CLASS AND NO BARBELL CLUB

SUNDAY CLASSES ARE NORMAL

Iron Beaver Weightlifting is holding the inaugural IRON BEAVER FALL CLASSIC which will run from 10am to 5pm TODAY!!!

This is a sanctioned USAW weightlifting meet which could qualify some lifters for The American Open. It is these athletes last chance to qualify, so get ready to see some feats of athleticism!

Come on by anytime between 10am and 5pm on Saturday and watch some weights get thrown around!!!

SIGN UP FOR EVERYDAY WARRIOR!

HTTP://WWW.EVERYDAY-WARRIOR.ORG/2016BATTLESERIES

Announcement:

No classes this Saturday 10/22

No 9am class and No Barbell Club

Sunday classes are NORMAL

WOD:   10/21/16

Squat Clean 2-2-2-2-2-2-2 reps
 

“Elizabeth”
21-15-9 reps for time of:
135/95-lb. squat cleans
Ring dips

THE IRON BEAVER FALL CLASSIC

There will be no classes held this Saturday on account of the Iron Beaver Fall Classic.

Iron Beaver Weightlifting is holding the inaugural IRON BEAVER FALL CLASSIC which will run from 10am to 5pm on Saturday.

This is a sanctioned USAW weightlifting meet which could qualify some lifters for The American Open. It is these athletes last chance to qualify, so get ready to see some feats of athleticism!

Come on by anytime between 10am and 5pm on Saturday and watch some weights get thrown around!!!

SIGN UP FOR EVERYDAY WARRIOR!

HTTP://WWW.EVERYDAY-WARRIOR.ORG/2016BATTLESERIES

Announcement:

No Classes this Saturday 10/22

WOD:   10/20/16
 

20 minute AMRAP of:
20 Box jumps 24”/20”
20 Push-ups
20 KB swings 53/35-lbs.
20 Pull-ups
20 Wallballs 20/14-lbs.

MOVE PROPERLY

CrossFit is all about getting as much work done as fast as possible. With this definition there comes some risks; for example, compromising safe movement patterns to get the reps done quickly.

Here at Train we emphasize how important it is to make sure people are moving well and therefore moving safely. It kills us coaches when we see athletes moving improperly. During the warm-ups or when we break out into lines to drill movements for the day, not only are we doing that to make sure you as athletes know what movements are being performed, but it also allows us coaches to see how everybody moves and if someone is moving incorrectly, we fix them.

Once everyone has shown proficiency with the movement, we move on. The important thing about that is now we know that you can hit the points of performance correctly and safely so when it comes to the workout, we expect you to hit those same points of performance no matter how tired or fatigued you get.

The true point of CrossFit is to increase your fitness level; your level of fitness will not increase if you are not moving the correct way every single rep1

--Austin Gray

Drilling proper movement in the Deadlift before a WOD.

SIGN UP FOR EVERYDAY WARRIOR!

HTTP://WWW.EVERYDAY-WARRIOR.ORG/2016BATTLESERIES

WOD:   10/19/16

Push Press 5-5-5-5-5 reps
 

For time:
115/75 pound Shoulder press, 10 reps
115/75 pound Overhead squat, 15 reps
115/75 pound Push press, 20 reps
115/75 pound Front squat, 25 reps
115/75 pound Push jerk, 30 reps
115/75 pound Back squat, 35 reps

Here is a badass video of Jason Khalipa and former Northwest competitor Austin Stack doing today's WOD!

Check it out!!!

WOD:   10/18/16

3 x 1000m row

Rest as needed between.

These should be all out sprints.

Sign up for Competitions!

Every single person at CrossFit Train 97333 is so bad ass and awesome I could go on all day about you guys! All of you come in every single day and crush every workout we throw at you! It is amazing watching all of you reach your goals and watching you accomplish things that you never thought you could do. I believe its time we start showing off these skills at some competitions. I know a lot of people hear the word competitions and get a little scared and think they aren’t good enough to compete in them. I have seen all of you work out and compete in the open so there is no excuse for you not doing them. All the competitions have an RX, Masters and scaled division so there is an option for everyone and most these competitions are in teams of two or three so you won’t be alone. They are a great way to get passed your nerves of working out in front of a ton of people and in turn will then help you for the open when it rolls around. There are plenty of competitions coming up so it's time to show that CrossFit Train 97333 means business and go kick some ass!    

SIGN UP FOR EVERYDAY WARRIOR!

HTTP://WWW.EVERYDAY-WARRIOR.ORG/2016BATTLESERIES

The Gobbler Gauntlet November 12 sign up and show off those skills!

-- Jesse Gunnell

SIGN UP FOR EVERYDAY WARRIOR!

HTTP://WWW.EVERYDAY-WARRIOR.ORG/2016BATTLESERIES

WOD:   10/17/16

Establish a 1RM:
Power Clean and Push Jerk
Or
Power Snatch

For time:
“Grace”
Or
“Isabel”
 

Today you get to pick your fate!

Here is some motivation!