WOD: 1/22/17
Skill Work for 15-20 minutes
"Marguerita"
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Announcement: There will be childcare for the 9am class this Saturday! $5 per child!
No Barbell Club Today :(
WOD: 1/21/17
Pick your Poison:
Choose 3 of the 5
10 Rope Climbs for time.
Row 1000m
Airdyne 50 Calories
100 Bar Facing Burpees for time.
300 Double-unders for time.
Announcement: There will be childcare for the 9am class this Saturday! $5 per child!
WOD: 1/20/16
AMRAP 7 minutes of:
7 Burpees
7 Kettlebell Swings 70/53
*Rest 7 minutes & repeat.
Check out this article from PurePharma about the Burpee.
https://www.purepharma.com/blog/how-to-do-burpees-the-right-and-wrong-way/
Then let's do some Burpees!!!
-Thanks for showing me the article Darrick.
Announcement: There will be childcare for the 9am class this Saturday! $5 per child!
WOD: 1/19/17
Overhead Squat5-5-5-5-5 reps
3 Rounds for time of:
15 Chest-to-bar pull-ups
12 Toes to Bar
9 Overhead Squats 155/105
Just a Friendly reminder that every Thursday at 5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm you are welcome to bring a friend to try us out!
It is a New Year, so lets get some New faces in here!
Let's keep growing our CrossFit Train Family!!!!!
Announcement: There will be childcare for the 9am class this Saturday! $5 per child!
WOD: 1/18/17
Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24"/20” box
Deadlift 3-3-3-3-3 reps
*That is correct, a WOD then a strength component. It's CrossFit, we have to switch it up sometimes!
Today's WOD is a past CrossFit Games Open workout. From way back in 2013 this video is a classic, check in out and make sure that you meet the standards in today's WOD!
Don't miss the newsletter! - - - http://eepurl.com/cv7IxP
Sign up for the Open - - - https://games.crossfit.com/
WOD: 1/17/17
50-40-30-20-10 reps of:
Back Squat 95/65-lbs.
Ab-mat Sit-ups
The Crossfit Open
The 2017 Crossfit Games Open is just around the corner! The worldwide competition begins on February 23, and is noted as the world's premier test of fitness. Since 2011, this online competition has accurately ranked the fitness of hundreds of thousands of competitors, from beginners to professionals. For five weeks any and every athlete in the world has the opportunity to compete in 5 workout determine who makes it to Regionals, and ultimately the CrossFit Games- where the best of the best will throw down on the big stage.
Should you participate? Abso-fucking-lutely! The Open is a great experience for so many reasons.
It calls out the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe. The Open is a chance for you to see how much progress you’ve made all year long.. or in a short few weeks or months.
It gets you competing again, or maybe becomes your first competition!
It gives you an appreciation for the best. During the Open, you get a rare opportunity to do the same exact workouts as the best CrossFitters in the world.
ITS FUN! The Open is a great opportunity for us to celebrate the amazing Train community. If you haven’t been to a Friday Night Lights event at Train, you most definitely need to make sure you attend one this year.
Why do some people not do the Open?
Most people are concerned with the unknown or not being able to do a certain weight or movement that might come up. The good news is that the Open has a scaled division that allows everyone to participate! The idea is to make the Open as inclusive as possible so anyone can take part.
Cost. If you can spend $5 on a mocha, you can spend $20 on an unforgettable experience. Reebok even teamed up with Crossfit this year, and is waiving the registration fee for anyone that purchases a pair of Nano 7.0s!
Bottom Line. Every year the Open rolls around we see someone do something they didn’t think was possible – perhaps it’s a PR with a barbell, or their first Rx gymnastic movement– the list goes on. Ultimately, what its all about is people setting their mind to do something and going out and achieving it. Every year we walk away from the Open feeling inspired and more motivated than ever, ready to set goals for the upcoming year. Sign Up. You will not regret it!
-Caitlin Brennan
Sign Up now at https://games.crossfit.com/
Did you miss out on the newsletter? - - - http://eepurl.com/cv7IxP
WOD: 1/16/17
Strict Press 5-5-5-5-5 reps
EMOTM for 16 minutes:
Min1: 50 Double-unders
Min2: Max Reps HSPU
*Score is total number of HSPU.
What is fitness and who is fit?
https://journal.crossfit.com/article/what-is-fitness
This question and this article are Classic Crossfit. This is Greg Glassman's outline of why we all do what we do inside the box everyday.
Learn the ideas, science, and practicality behind CrossFit, this article is a must read!
This is Fitness!
January Newsletter!!! - http://eepurl.com/cv7IxP
WOD: 1/15/17
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge, 45/35-lb. plate
8 burpees
25-ft. overhead walking lunge, 45/35-lb. plate
8 chest-to-bar pull-ups
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
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!