Youth/ Teen Strength & Conditioning Class Survey

Over the last few months our youth and teen strength & conditioning classes have grow very considerably. I have decided that it is time to look into expanding the class times and days. 

If your child or a child you know would has attended or would like to attend our S&C classes please fill out this survey for me so that Iron Beaver Weightlifting can increase the number of opportunities that the youth of Corvallis can learn about exercise and stay in shape or prepare themselves for their upcoming seasons.

If you haven't filled out the attached survey please take the 5 minutes to fill it out. If you have already filled it out, I have added a comment section If you would like to add comments.

Thank you

https://www.surveymonkey.com/r/W9P2QZG

 

January Newsletter!!! - http://eepurl.com/cv7IxP

WOD:   1/14/17

2013 Games Regional Event 4

For time:
100 Wall ball shots, 20/14 lb. ball
100 Chest to bar pull-ups
100 One-legged squats, alt.
60/40 lb. DB snatch, alt, 100 reps

*With a partner, share reps as needed!

Youth/ Teen Strength & Conditioning Class Survey

Over the last few months our youth and teen strength & conditioning classes have grow very considerably. I have decided that it is time to look into expanding the class times and days. 

If your child or a child you know would has attended or would like to attend our S&C classes please fill out this survey for me so that Iron Beaver Weightlifting can increase the number of opportunities that the youth of Corvallis can learn about exercise and stay in shape or prepare themselves for their upcoming seasons.

If you haven't filled out the attached survey please take the 5 minutes to fill it out. If you have already filled it out, I have added a comment section If you would like to add comments.

Thank you

https://www.surveymonkey.com/r/W9P2QZG

January Newsletter!!! - http://eepurl.com/cv7IxP

WOD:   1/13/17
 

Establish a 1RM Clean and Jerk

Heavy “Grace”
For time:
30 Clean and Jerks at 70% of 1RM

Strength Components!

It’s the new year and I’m sure everyone has some new goals they are getting ready to strive for! With that I want to chat about the importance of our strength component when you see them. No, we do not have a strength component every day, nor do you need one to become fitter and stronger. This component of the WOD is when we help break down our muscles to help them grow and tax our central nervous system to elicit change. Which, in a nutshell, is how we get stronger. By putting our body under the stressor (heavy weight in this case) we can cause a positive change. The strength component is also not a race to get done which is why we as coaches harp on resting between sets. Also, no just trying to one rep max every day does not help us make those changes like doing 5 sets of 5 reps does. Therefore, it is important to take your strength component seriously and get after it! The metcon is not what makes us stronger, but more to come on that soon!

-Sean Mackey

Sean and Drew doing 5 sets of 5 shoulder presses, friends don't let friends skip out on the strength component!

January Newsletter!!! - http://eepurl.com/cv7IxP

WOD:   1/12/17
 

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

Registration for the 2017 CrossFit Games Open starts today 1/12

Visit http://games.crossfit.com/ to sign up!

From this day forth you are going to hear everybody at Train talking a lot about the Open.

So what is the Open?

The Open is the beginning, the first step in making it to the CrossFit Games. The top contenders from the Open move on to Regionals, and the select few from Regionals move on to the CrossFit Games.

The Open is a five week long online workout series. Each Thursday from February 23th to March 23rd a workout will be released. You will have from Thursday evening to Monday evening each week to complete the workout with a judge present. Each Friday the workout of the day at Train will be the Open workout for that week. Each Friday Night at Train will be Friday Night Lights, our big Open event each week. Everybody signed up for the Open will complete the workout in heats with judges present and a crowd to cheer you on! It is a blast!

Most importantly, the Open is for everyone! With a scaled, masters, and teen divisions each and every workout is obtainable and inclusive. We are all in the Open together, it is about community and Fun, Not about competition.

So Sign-up Now!!!!!!!!!

http://games.crossfit.com/

WOD:   1/11/17
 

Establish a 1RM Snatch
 

Heavy “Isabel”
For time:
30 Snatches at 70% of 1RM

Here are a couple of amazing snatch videos for motivation today.

Mat Fraser with a beautiful 315-lb. Snatch and Rich Froning doing a heavy Isabel at 225-lbs!

WOD:   1/10/17

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Five rounds for time of:
50/35-lb. DB squat clean thruster, 7 reps
10 Pull-ups

I would like to make a formal request to all CrossFit Train members for Blogs, Recipes, Events, and anything else that they would like to have published on the website.

We have had guest blogs written by members in the past and I have had a few people bring the idea up to me recently.

It would be awesome to be able to share your insights, ideas, recipes, or things that you find interesting with everybody here at Train.

This blog is a great platform to spread some health and fitness knowledge!

Please feel free to send your write-ups to me at Derek.crossfittrain@gmail.com 

Pictures are definitely appreciated if included as well!!!

Let's make this blog awesome, together!

WOD:   1/09/17
 

Establish a 1RM Front Squat
 

Karen
For time:
150 wall-ball shots, 20/14-lb. ball

Coaching you all in the snow this Saturday and Sunday was a blast!

Thanks to everybody that showed up and threw down either day!

Please be safe on your drive to the gym today!!!

WOD:   1/08/16
 

5 rounds for max reps of:
1 ½ body-weight deadlifts
Dips

Sounds interesting huh!?

WOD:   1/07/17

Nick
12 rounds for time of:
45/30-lb. dumbbell hang squat cleans, 10 reps
6 deficit handstand push-ups

SugarWOD Announcment!

SugarWOD has recently upgraded its mobile app. In order to continue using SugarWOD, all users of the mobile app on Android and iOS need to update to the latest version before January 15th, 2017.

iOS users must update to version 3.5.0 or greater. You can do that here. 
Android users must update to version 2.3.0 or greater. You can do that here. 

Anyone not using the latest versions by January 15th, will not be able to access SugarWOD on their phones.

Note: If you've updated your SugarWOD app in the last three months, you should have the most recent version and your use won't be interrupted.

 

If you don't already have SugarWOD then make sure to download it now!!!

Download for iPhone https://itunes.apple.com/us/app/sugarwod/id665516348?mt=8

Download for Android https://play.google.com/store/apps/details…

WOD:   1/06/17
 

Each for time:

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

These are sprints, rest as needed between each effort.

Please Fill Out the CrossFit Train Surveys in the back of the gym!!!

WOD:   1/05/17
 

Deadlift 5-5-5-5-5 reps
(Start at 65% and work up!)


3 rounds for time of:
80 Double-unders
40 Air Squats
20 Deadlifts 185/135-lbs.

Tis the season, to make some goals!

A new month, a new week, or even a new year is the perfect opportunity to set a new goal.  We all have goals, and we all need goals. They give us hope, and they keep us going; especially with Crossfit.  However, sometimes ambition gets in the way by setting too many goals.

Having more than one goal has the potential to damage your focus.  It is almost impossible not to have multiple goals within Crossfit, because we are constantly developing. I believe in working through goals one at a time, periodization. Structure your programming around a primary goal, and accompany it with more randomized training.

When athletes have long lists of goals, they tend to pick the easiest option to work on, rather than the most important one.  For example, someone who’s strength is lifting may have a goal to get stronger.  However, they may have another goal to increase speed in metabolic workouts.  Typically this athlete will choose what is comfortable and ignore the areas that they should be working on. 

Achieving goals requires breaking old habits.  If you are attempting to achieve multiple goals, you are also likely trying to break multiple habits at once.  Perfection in Crossfit is impossible. Don’t expect to achieve all your goals at once, or even in a year.  Narrowing down your goals will be far more useful.  We’re always trying to be efficient with our movements; we should apply that to our goals as well. 

“Work smarter, not harder.”

--Caitlin Brennan