Annual CrossFit Train Ugly Sweater Party!!!
WOD: 12/05/16
6 rounds on the 3 minutes of:
15 Overhead Squats 95/65-lbs.
10 Bar Facing Burpees
5 Muscle-ups
*Each round is a sprint. Rest the remaining time until the next round starts.
WOD: 12/04/16
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl
WOD: 12/03/16
Partner "Joshie"
Complete three rounds for time of:
40/30 pound DB snatch, 42 reps, right arm
21 L Pull-ups
40/30 pound DB snatch, 42 reps, left arm
21 L Pull-ups
Crossfit Train Fall Apparel Order
WOD: 12/02/16
Establish a 1RM Clean and jerk
AMRAP 5 minutes of:
50 Double-unders
5 Clean & Jerks 135/95
Fall Apparel Pre-Order is Due Today 12/2!!!
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:
Crossfit Train Fall Apparel Order
Check out the designs here:
Crossfit Train Fall Apparel Order
WOD: 11/01/16
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45/35-lb. DB thrusters
Rest 30 seconds
This is the CrossFit pyramid. The CrossFit pyramid states that to be good at something near the top, you have to master what is below. As you can see nutrition is at the very bottom of the pyramid, it even comes before working out! To get as fit as possible you do have to exercise, which means getting that metabolic conditioning, the gymnastics and the weightlifting. No matter how much or how often you practice those mechanics, if you have an unsound diet you are missing out on so much potential it is absurd!
Now, there are a whole bunch of different diets out there claiming that they are the best. There are diets that are extremely strict with their foods and there are others that aren’t so strict. I am not a big fan of preaching to people and trying to get them to eat a certain way. Without a doubt though, the healthier foods you take in the better outcome you will get. The paleo diet for example is a great diet in my opinion. It is coined as “the caveman diet” because most all of the foods you are supposed to eat are things that you would find out in the wild during the “caveman days”. Along with that there are plenty of other diets that all have their ups and all have their downs. The perfect diet does not exist so I would recommend that if you plan on dieting find one that you enjoy, one that works and gives the desired effects that a diet should give.
Fitness is not just do one thing and all of a sudden you are the best. The best athletes train hard, but they also do what’s best for their body. They eat well, they sleep a lot. They take their time prepping their body to make sure that when the time comes, when they have to execute to their fullest potential, they can do it with ease.
--Austin Gray
Crossfit Train Fall Apparel Order
WOD: 11/30/16
Establish a 10RM OHS
9-15-21 reps for time of:
Overhead Squats 95/65
Chest-to-bar Pull-ups
Weightlifting Shoes!
If you are new to the box or new to weightlifting and you see a handful of people go and change their shoes out when we are doing our strength components. Whether it is a squat, clean, snatch, or press those people are putting on those shoes for a reason, not just because those shoes look super snazzy. Olympic lifting shoes differ from our normal workout shoes in a few ways to help benefit and maximize our performance.
The first thing you may notice just visually from looking at them is there is a strap or two on the shoe. This strap allows us to secure our feet into our shoes so your feet do not slide around inside at all. Giving you a nice stable platform to lift from and feeling very solid.
Next, when you first put a lifting shoe on you may realize it feels very different than your everyday shoe. As it has a very hard flat sole and your other shoes may have some cushion or give to them. There is a reason for that hard flat sole, and that is to allow you to produce as much force as possible off of the ground. If you have a shoe on that has some give you are not getting 100% of that force.
Lastly, there is a raised heel. This heel raise is your money maker as it helps all of us that have mobility issues get into a better position. It helps a huge amount with ankle mobility, allows you to get deeper into your squats and keep those knees driven out! (Which I know everyone loves to hear us say). This heel raise is usually between a half to one inch and is something to look at while you are buying lifting shoes. That heel raise works well for most people but of course not everyone. One great way to test out and get a feel of the difference would be to grab some 5lb. plates and put them under your heels and squat to feel the difference.
--Sean Mackey
Derec putting his Reebok Lifters to the test with an Overhead Squat.
Crossfit Train Fall Apparel Order
WOD: 11/29/16
For time:
Row 1000m
30 HSPU
Run 1000m
New Age Group and Location for the Games!
Hey guys we got some big news for the CrossFit games! At the CrossFit invitational that happened over the weekend with the U.S just falling short to the power house Europe team. But they fought hard for a great second place victory! But the good news came at the end during the cool down show where Dave Castro announced a new age division 35-39 and also announcing a new location for the games. They are moving from Carson California to Madison, Wisconsin! It’s going to be great to see a different venue for the games and see how being somewhere new will affect the games and the dreaded workouts! But with this new age division keep a look out guys because I think a TRAIN is coming!!
Here is a link to the CrossFit Games website talking about the new location for the games.
http://games.crossfit.com/video/games-move-Madison
--Jesse Gunnell
Crossfit Train Fall Apparel Order
WOD: 11/28/16
Snatch Grip Deadlift 3-3-3-3-3 reps
27-21-15-9 reps of:
Wall Ball Shot 20/14
Power Snatch 75/55
Fall Apparel Pre-Order is NOW!
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:
Crossfit Train Fall Apparel Order
Check out the designs here:
Today Class at 9am, 10am Yoga with Sadie
Crossfit Train Fall Apparel Order
WOD: 11/27/16
Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 53/35-lb.
20 box jumps, 24/20-inch box
Today class at 9am, No Barbell Club
Crossfit Train Fall Apparel Order
WOD: 11/26/16
Complete as many rounds as possible with a partner in 20 minutes of:
"DT"
155/105-lb. Deadlift, 12 reps
155/105-lb. Hang power clean, 9 reps
155/105-lb. Push jerk, 6 reps