Saturday: 9am class, No Barbell
Sunday: 9am class, 10am Yoga
WOD: 11/25/16
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Announcement:
Schedule for this weekend:
Thursday: No Class!
Friday: 10am only
Saturday: 9am, No Barbell Club
Sunday: 9am, 10am Yoga
If you are just dying for an at home pre Thanksgiving WOD give this a try:
For time:
150 burpees
* Every rep touching an object eight inches above maximum reach!
Announcement:
Schedule for this weekend:
Thursday: No Class!
Friday: 10am only
Saturday: 9am, No Barbell Club
Sunday: 9am, 10am Yoga
WOD: 11/22/16
Push jerk 3-3-3-3-3 reps
In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 minute of front squats
1 minute of push jerks
2 minutes of front squats
2 minutes of push jerks
3 minutes of front squats
3 minutes of push jerks
THANKSGIVING
Thanksgiving is coming up, in fact it is going on this week! That means delicious food and dessert, reuniting with the family. Maybe going to or coming home for the week/weekend. First thing I want to say is stay safe, don’t go and OD on some turkey and be immobile for the next two days. But what I also want to say is be thankful, even more so than you may already be. We are all extremely privileged to be living here in the United States of America. To be living in the little city of Corvallis OR where there is little crime and for the most part a place where everybody cares. Be thankful to have the opportunity to go to a gym each and every day where the people and coaches care for you beyond just a physical standpoint, but personally as well.
For me personally I am extremely thankful for the opportunities I have been given in my life. To be given the chance to coach all of you guys out there and hopefully helped you improve in one way or another. To be able to have friends and family who stand by my side, yeah they may be a little annoying here and there, but at the end of the day I know that I can count on them and they can count on me.
If and when you guys read this, take a second, pause and be thankful… Make it a goal that this week you take a second each day and think about one thing that happened that day that you are thankful for.
--Austin Gray
We are all Thankful for our TRAIN Family!!!
Announcement:
Schedule for this weekend:
Thursday: No Class!
Friday: 10am only
Saturday: 9am, No Barbell Club
Sunday: 9am, 10am Yoga
WOD: 11/22/16
Deadlift 5-5-5-5-5 reps
*at 75% or above.
21-15-9 reps for time of:
275/185-lb. deadlifts
Burpees, jumping over the barbell
It's that time! This year we are doing baseball tees, zip hoodies, and SWEATPANTS.
Try-on sizes are available at the gym. Hoodies are $50, sweats are $40, baseball tees are $25! All orders are due by December 2nd.
And here's a new twist, all orders are placed online! Link to the store is here:
Check out the designs here:
Announcement:
Schedule for this weekend:
Thursday: No Class!
Friday: 10am only
Saturday: 9am, No Barbell Club
Sunday: 9am, 10am Yoga
WOD: 11/21/15
Complete as many rounds as possible in 20 minutes of:
4 bar muscle-ups
45/35-lb. dumbbell Turkish get-ups, 6 reps
8 deficit push-ups, hands on 25-lb. plates
WOD: 11/20/16
WOD: 11/19/16
"Nutts"
For time:
10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10'
200 Double-unders
Run 400 meters with a 45/35lb plate
*With a Partner (Or not).
WOD: 11/18/16
WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats
SCALED:
WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Jumping Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats
MASTERS:
WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 135/85
5 Pull Ups
5 Hang Clean 135/85
10 Hand Release Push Ups
5 Push Jerk 135/85
15 Air Squats
MASTERS SCALED:
WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Jumping Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats
TEEN:
WOD #2 – for time
“Cindy Archibald”
4 Rounds
5 Front Squats 65/45
5 Pull Ups
5 Hang Clean 65/45
10 Hand Release Push Ups
5 Push Jerk 65/45
15 Air Squats
Notes:
For both WOD 1 and WOD 2, the barbell can be loaded prior to the workout. Only one barbell may be used for the entire workout. Athletes will need to change their own weights. Please pay close attention to the weight and weight changes for division. You do NOT have to complete both WODs back to back or on the same day.
WOD 2 MOVEMENTS:
FRONT SQUATS:
The bar may not be taken from the rack. The movement will start in the front rack position; the athlete must squat with the hips crease breaking below the knee and finish in the front rack position with the knees, hips and shoulders extended in one line
PULL UPS:
Kipping, Butterfly and Dead hang pull ups are allow. The athlete’s arms must be fully extended at the bottom and the chin must clearly break the horizontal plane on the bar.
JUMPING PULL UPS:
Set up so the bar is at least 6 inches above the top of the athlete’s head when standing tall. The athletes’ must lower themself so their arms are fully locked out/extended. At the top, the athlete’s chin must break the horizontal plane of the bar.
HANG CLEAN:
The bar will start from the hang position and move to the front rack position with the knees, hips and shoulders extended in one line.
HAND RELEASE PUSH UPS:
The athlete will bend at the elbows and lower their chest all the way to the ground. The athlete will lift both hands off the floor, place them back on the ground, and then push back up and with arms fully extended.
PUSH JERK:
The barbell will start in the front rack position. The athlete will dip then drive the barbell to the overhead position and catch the bar in a partial squat. The athlete will finish the push jerk by standing up to fully open the hips.
AIR SQUAT:
From the standing position the athlete will squat with the hips crease breaking below the knee and finish standing with the knees, hips and shoulders extended in one line.
WOD: 11/17/16
Complete this sequence 5 times.
Min 1: Burpee, Max Reps
Min 2: Rest
Min 3: Hang Power Snatch 75/55-lbs., Max Reps
Min 4: Rest
Min 5: Abmat Sit-up, Max Reps
Min 6: Rest
A newer member of ours, Leslie, will be holding an Arbonne Nutrition tasting after each class today, featuring vegan protein shakes and Proprietary Phyto Sport pre and post work out products. Free samples and snacks after your work out all day at every class!
You can check out the products at lesliepannebaker.arbonne.com
Announcement:
Because this week's Everyday Warrior WOD is actually two WODs we will be doing the first Today and the second on Friday. If you need to do them at another time, just talk to a coach!
WOD: 11/16/16
WOD #1 – for time
“Brittany”
9 Squat Clean 195/125 (Brittany PR at #197)
28 Toes to Bar
14 Thrusters 135/95
30 Calorie Row/ (400m run, if not signed up!)
SCALED:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row
MASTERS:
WOD #1 – for time
“Brittany”
9 Squat Clean 155/105
28 Toes to Bar
14 Thrusters 95/65
30 Calorie Row
MASTERS SCALED:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row
TEEN:
WOD #1 – for time
“Brittany”
9 Squat Clean 95/65
28 Knee Raises
14 Thrusters 65/45
30 Calorie Row
Notes:
For both WOD 1 and WOD 2, the barbell can be loaded prior to the workout. Only one barbell may be used for the entire workout. Athletes will need to change their own weights. Please pay close attention to the weight and weight changes for division. You do NOT have to complete both WODs back to back or on the same day.
WOD 1 MOVEMENTS:
SQUAT CLEAN:
For the squat clean to count, the bar will move from the ground, pass through a full squat with the hips crease breaking below the knee and finish in 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 squat clean the bar, however it must make contact with the ground after each rep. The athlete may also perform a power clean then squat the barbell below parallel.
TOES TO BAR:
The movement starts with the athlete hanging from the pull up bar. Both feet must contact the bar at the same time and inside the hands. At the bottom, the arms and hips must be fully extended and the feet must move behind the bar.
KNEE RAISED:
The hanging knee raises begins from the hang position, the athlete must raise their knees above the height of their hip. At the bottom, the feet must move behind the bar.
THRUSTERS:
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
CALORIE ROW: Set the monitor to zero. The athlete can choose their damper.
