Announcement:
Because this week's Everyday Warrior WOD is actually two WODs we will be doing the first on Wednesday and the second on Friday. If you need to do them at another time, just talk to a coach!

WOD:   11/15/16
 

10 minutes to work up to a heavy Sumo-Deadlift.
 

7 rounds for time of:
95/65-lb. sumo deadlift high pulls, 10 reps
10 ring dips

Sumo Deadlift High Pull: https://www.youtube.com/watch?v=o6QniJ9FaGA

Ring Dip: https://www.youtube.com/watch?v=Vt0lO4jpIDo

Hamid respecting the weights by putting them over his head!

Respect the Weights

We got some new equipment at the gym somewhat recently! We got some new plates, some new bands and a few more other neat little things. I think it is safe to say that we, being everyone in the gym, want these new plates and bands to last as long as possible. So please put your weights away when you are done using them, also put any bands, lacrosse balls, foam rollers, etc. away once you are finished with them. When dropping barbells with weight on them please do not drop bars with the 10 or 15 pound plates, rather place them on the ground gently just as if you were setting the bar down on the ground. When it comes down to it these pieces of equipment are not cheap and they are built to withstand insane amounts intensity, but if we want them to last as long as possible we need to treat them carefully and make sure that we do our best to ensure they last.

--Austin Gray

Announcement:
Because this week's Everyday Warrior WOD is actually two WODs we will be doing the first on Wednesday and the second on Friday. If you need to do them at another time, just talk to a coach!

WOD:   11/14/16
 

Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50 box jumps 24”/20”
100 overhead squats 45/33-lbs.
50 double-unders
25 pull-ups

I've always been a bit dry when it comes to sweating. I don't exactly soak shirts or have a serious glisten going 5 minutes into the warm-up. This article addresses the myths and truths surrounding the connection or non-connection between sweating and your fitness level.

This article is definitely for Sean, Travis, and any other serious sweaters out there!!!

http://library.crossfit.com/free/pdf/CFJ_Sweat-Achauer7.pdf

WOD:   11/13/16
 

18 minute AMRAP of:
21 Overhead Lunges 45/33-lb. bar
15 Box Jumps, 24"/20"
9 Chest to Bar Pull-ups

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