WOD: 11/13/16
18 minute AMRAP of:
WOD: 11/12/16
"Helton"
Three rounds for time of:
Run 800 meters
50/35 pound Dumbbell squat cleans, 30 reps
30 Burpees
We will honor Veteran's Day tomorrow with a Hero WOD!
Thank you to all who have served this great Nation!
WOD: 11/11/16
15 minutes of Gymnastic Skill work: Push-ups, Handstand Push-ups
Everyday Warrior Week 3: “STRENGTH”
15 Minute Time Cap
Max Olympic Lifting Total (all divisions)
Establish a 1RM Snatch and 1RM Clean and Jerk within the designated 15 minute period. Both lifts must be completed within the same 15 minute period.
Notes:
SNATCH:
The barbell must travel directly from the ground to overhead in one continuous motion. The athletes can perform a muscle snatch, a power snatch, a squat snatch or a split snatch.
CLEAN AND JERK:
A muscle clean, power clean, squat clean or split clean can be used to get the bar to the shoulders. A shoulder press, push press, push jerk or split jerk may be used to take the bar overhead.
ADDITIONAL NOTES:
For both lifts, the barbell must come to lockout overhead with hips, knees and arms extended and the bar directly overhead to complete the lift. Athlete must show control of the bar before bar is dropped.
Athlete may begin with either lift, but must complete both lifts within the same 15-Minute time period. Athletes are allowed as many attempts as needed with the time allotted.
SCORE: Combined total weight of your heaviest successful Snatch and Clean and Jerk lift.
WOD: 11/10/16
5 rounds for time of:
Run 400 meters
53/35-lb. kettlebell swings, 21 reps
12 pull-ups
Give yourself a nice snatch this year
Starting on January 2, 2017 Coach Chris will be offering a 6 week Olympic weightlifting class. The class will meet every Monday/ Wednesday/ Friday @ 8 am & 4:30pm. Each of the classes will be limited to 6 participants. The class will cover the Olympic movements along with accessory exercises for each movement. The class will be small to allow Chris to give as much hands on coaching and help to each person as possible. The class would be good for someone who wants to learn the Olympic lifts for the first time from the start, or someone who wants to take a few weeks to really focus on fixing their current abilities with the movements.
If you are interested in reserving a spot or learning more about the class e-mail coach Chris at ironbeaverweightlifting@gmail.com.
WOD: 11/09/16
EMOTM for 14 minutes:
Front Squat, 4 reps
*Start light and work up in weight!
21-15-9 reps for time of:
Front Squat 135/95-lbs.
Toes to Bar
October was raining PRs!!!!
Lets set some goals for November, conquer them, and make even more PRs along the way!!!
WOD: 11/08/16
3 rounds each for time of:
Row 500m
25 burpee box jump overs 24”/20”
*Rest as needed between each round.
Derec (yes that's right, Derek with a C!) swinging the 70 to the ceiling!
Get to Class Early and Stay Late
Getting to class early and staying late doesn’t have to be a requirement to become an amazing athlete. It does help though.
Throughout the history of sports, looking back at the most successful players what do you see? I see people who spend just as much outside of practice as they do inside of practice working on their weaknesses and refining their game. LeBron James, arguably the best basketball player to date, did not become as good as he is by just getting by. He shows up to practice well ahead of time, gets extra shots up, warms up and mobilizes. Then he practices as hard as he can. Once practice is over for the team, it’s not over for him. He spends more time afterwards putting up more shots, working on drills to make him faster and stronger.
I’m not saying that anybody has to become the next LeBron James and spend hours before and after WOD’s to become the best. What I am trying to get across though is that if you have 10 minutes to give before and/or after class, take advantage of it! Use it to spend a little bit more time on warming up or cooling down. Heck, if you can spend it working on something you need some work on! Can’t get that kip down for the pull-up? Stay after class for 10 minutes while your body is warm and tired, you’d be surprised at how some exercises seem to click when you are tired and want to go home.
-- Austin Gray
WOD: 11/07/16
EMOTM for 14 minutes:
Deadlift, 4 reps
*Start light and work up in weight!
Complete as many rounds as possible in 7 minutes of:
225/135 pound Deadlift, 7 reps
50/35 pound DB Push press, 7 reps
CrossFit Train rocked it this Saturday at at Age is Just a Number!
Karen and Missy did great, teaming up to throw down!
Mike crushed it at his first solo competition!
And we had two 1st place finishers (Amber and Thom)!!!
All of us at Train are extremely impressed and proud of you!
WOD: 11/06/16
3 rounds for time of:
10 knees-to-elbows
155/105-lb. power snatches, 10 reps
10 toes to bar
10 burpees
WOD: 11/05/16
“Artie”
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95/65 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
WOD: 11/04/16
Week 2: “WARRIOR” Chipper
20 Minute Time Cap
RX:
50 Snatch 75/55 lbs.
50 Double Unders
40 Wall Ball 20/14 lbs.
40 Sumo Deadlift High Pull 75/55
30 Overhead Squat 75/55
30 Chest to Bar Pull-ups
20 Bar Facing Burpees
20 Power Clean 135/95
SCALED:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Chest to Bar
20 Bar Facing Burpees
20 Power Clean 95/65
MASTERS:
50 Snatch 75/55 lbs.
50 Double Unders
40 Wall Ball 20/14 lbs.
40 Sumo Deadift High Pull 75/55
30 Overhead Squat 75/55
30 Chest to Bar
20 Bar Facing Burpees
20 Power Clean 135/95
MASTERS SCALED:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Pull Ups
20 Bar Facing Burpees
20 Power Clean 95/65
TEENS:
50 Snatch 45/35 lbs.
50 Double Unders or 150 Singles
40 Wall Ball 14/10 lbs.
40 Sumo Deadift High Pull 45/35
30 Overhead Squat 45/35
30 Jumping Pull Ups
20 Bar Facing Burpees
20 Power Clean 95/65
Notes:
The barbell may be loaded prior to the workout. Only one barbell maybe used for the entire workout. Athletes will need to change their own weights. Weight collars/clips MUST be used once barbells are loaded.
SNATCH:
The barbell must travel directly from the ground to overhead in one continuous motion. The athlete may perform a muscle snatch, power snatch, squat snatch, or split snatch. A Clean and Jerk is NOT allowed.
DOUBLE UNDERS:
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
SINGLES:
You may choose to do singles if you’re in Scaled, Masters Scaled, or Teen division. You will need to begin and end the workout with the same movement, either double unders or singles.
BAR FACING BURPEES:
The athlete’s head must be facing the barbell and cannot be over the barbell. The chest and thighs must touch the ground. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.
POWER CLEAN:
For the clean to count, the bar will move from the ground to the front rack position with the knees, hips and shoulders extended in one line. The athlete may deadlift the bar to the hang position and hang clean the bar, however it must make contact with the ground after each rep.
WALL BALLS:
All male athletes will throw to a 10 foot target and all female athletes will throw to a 9 foot target.
The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits below the designated height/target or does not hit the wall it is no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
SUMO DEADLIFT HIGH PULL:
The barbell begins on the ground with the athlete gripping with their hands inside their knees. At the top, the barbell is brought in line with or above the clavicle, with the hips and knees fully extended.
OVERHEAD SQUAT:
The barbell must start from the ground; you may not use a rack. The athlete’s hip crease must be below the top of the knee at the bottom of the squat. Athletes may squat snatch the barbell. The barbell must come to full lock out overhead with the arms, knees and hips fully extended and the bar directly overhead.
CHEST TO BAR:
Kipping, Butterfly and Dead Hang pull ups are allowed. The athlete’s arms must be fully extended (no bend in the elbows) at the bottom and the chest must make contact with the bar below the collarbone.
JUMPING CHEST TO BAR:
Set up so the pull up bar is at least 6 inches above the top of the athlete’s head when standing tall.
When performing pull ups, athletes must lower themselves so their arms are fully locked out/extended at the bottom. At the top, the athlete’s chest must make contact with the bar below the collarbone.
JUMPING PULL UPS:
Set up so the pull up bar is at least 6 inches above the top of the athlete’s head when standing tall.
When performing the pull up, athletes must lower themselves so their arms are fully locked out/extended at the bottom. At the top, the athlete’s chin must break the horizontal plane of the bar.
SCORE:
Score is time it takes to complete the WOD. If the time cap is reached, add 1-second for each rep not completed.