WOD: 11/03/16
10 minutes to work up to a heavy Overhead Squat
For time:
Row 1,000m
Directly into:
21-15-9
Overhead Squat 115/80-lbs.
KB Swings 70/53-lbs.
This article is a must read!
Some really great info on rowing in workouts and the difference between meters and calories on the Erg.
WOD: 11/02/16
15 minutes of Gymnastic Skill work: Pull-ups, C2B, BMU
“Gwen”
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
I have been looking around the gym and noticing that some of us still don’t have what they call Crossfit shoes. Before I begin my little rant on why these shoes help during workouts I want you to know I’m not trying to sell you anything because I know how expensive they are. There are two different brand of main Crossfit shoes there are the Nike Metcons or the Reebok Nanos. I can’t say which one I personally like more. The reason to have them over just any other shoe is because one they are a little more durable than just regular shoes, they have the rope climb grip on the bottom of the shoe which is going to be very useful and third they look awesome! Now between the Metcons and the Nanos I would have to say the Metcons are more for running workouts they are lighter and not as wide as the Nanos. But the Nanos have more of a stable heel like lifting shoes which is nice for workout that require a lot of squatting or Olympic lifting. But both shoes will do just fine for all workouts. So if you haven’t tried a pair yet you need to.
--Jesse Gunnell
Trish and Kirsty rocking some Reeboks!
Clark Kent (Superman) wearing the Nike Metcons as he teams up with Wonder Woman.
WOD: 11/01/16
Back Squat 5-5-5-5 reps at 70%
27-21-15 reps for time of:
165/115-lb. back squats
Handstand push-ups
The CrossFit Journal just published an awesome article about whether or not to break up your reps in a CrossFit workout. Plus it's written by Pat Sherwood which makes it extra good reading! Check it out here: http://library.crossfit.com/free/pdf/CFJ_2016_10_Unbroken-Sherwood4.pdf
Today's workout is a great example of this neverending debate. Should you get that bar on your back and try to do all 27 reps unbroken? The answer to that question depends on if you scaled it correctly and if you think that doing 27 unbroken reps won't completely destroy you for your 21 rep round!?
It all comes down to what you know that you are capable of and what the workout entails. Either way this is always a conversation that should be going on between your ears when you are figuring out a game plan for any workout.
WOD: 10/31/16
“Humans vs. Zombies”
For time with a partner:
“Walk Like the Dead”: 30 wall walks
“Grave Bursters” : 60 burpees
“Brain Toss” : 60 Wall Ball, 20/14-lbs.
“Blood on the Bar” : 60 Pull ups
“Skull Crushers”: 60 Push-ups
“Suppressing Fire” : 180 Double Unders
“Jump High or Die” : 60 Box Jumps, 24"/20"
“Haul Off the Dead”: 60 Deadlifts, 185/135-lbs.
WOD: 10/30/16
“Tabata with the Bar 45/33”
Back Squat
Rest 1 minute
Push Press
Rest 1 minute
Front Squat
Rest 1 minute
Push Jerk
Rest 1 minute
Overhead Squat
*Score is total reps
WOD: 10/29/16
Now that is a Saturday!!!
WOD: 10/28/16
Work up to a heavy Deadlift
Week 1: “VIGOR” 12 Minute AMRAP
RX Version:
3 Deadlifts 275/185 lbs. (This STARTS Every Round)
3 Box Jump Over 24/20 inches (Step Ups Allowed)
3 Deadlifts 275/185 lbs.
6 Box Jump Over
3 Deadlifts 275/185 lbs.
9 Box Jump Over
3…
12…
3…
15…
RX Deadlift: 275/185 lbs.
Scaled Deadlift: 185/115 lbs.
Masters Deadlift: 225/135 lbs.
Masters Scaled Deadlift: 155/95 lbs.
Teens Deadlift: 185/115 lbs.
Notes:
DEADLIFT:
The loaded barbell will start on the floor, the athlete will lift until the hips and knees reach full extension with the shoulders behind the bar. The arms must remain straight throughout the lift and no bouncing of the barbell is allowed.
BOX JUMP OVER:
The athlete may jump over the box without touching it, or may land on top (with both feet) before jumping off to the other side. Step-ups are allowed [for all divisions] as long as both feet touch the top of the box before stepping down. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began.
SCORE: Total Reps*
*Athlete will continue the rep scheme, performing 3 Deadlifts at the beginning of each round and increasing the Box Jump Over by 3 reps each round, until 12-Minutes have elapsed.
WOD: 10/27/16
"The Chief"...with a twist
Max rounds in 3 minutes of:
3 Push Press, 135/95
6 Push-ups
9 Squats
Rest 1 minute.
*Repeat for a total of 5 cycles.
I know sometimes in a workout we are moving fast, trying to PR in a certain workout or we are dead tired and just don’t realize what we are doing. But at some point we all have been guilty of treating the bumper plates like crap! I know most of the time we don’t mean to drop them and I understand I have done it and even broken a few plates ( Sorry Derek ) But this means that we really need to try and be careful and treat all of the equipment like it was your own.
When you go and grab 10’s or 15’s try your best to match the plates because putting two different types of plates together that are different widths and size can screw up the plates when you drop them from any height. Also try your best to put the plates back in the correct spot. I know how easy it is to mix up the 10’s and 15’s. So make sure with the new bumper plates we just got we try our best to make them last. Keep up the hard work everybody!
All the new goodies!!!
-- Jesse Gunnell
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!
--Sean Mackey
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.
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.
