Barbell Clinic on the schedule for Thursday January 26th at 5:30am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.
WOD: 1/24/17
Back Squat 3-3-3-3-3 reps
Front Squat 3-3-3-3-3 reps
Tabata Double-unders
Barbell Clinic on the schedule for Thursday January 26th at 5:30am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.
WOD: 1/23/17
Establish a 2RM Push Press
7 rounds for time of:
10 Push Press, 115/75-lbs.
2 Rope Climbs
It’s almost that time again!!! The open is right around the corner. For the folks that have been doing CrossFit for a while now, you already know what the open is and should be super excited!!!
But, for those who are new to the gym and new to CrossFit in general. The open is the first step to making it to the CrossFit Games, but that's just part of the story. The open is an online competition. Each week for 5 weeks starting February 23 they announce a workout. The workouts are announced Thursday at 5pm and you have until Monday to do the workout and submit your score on the website. Each week you can view how you did compared to people around the world, United States, Oregon or even just your age group. It’s awesome to see where you stack up against other people and fun just to have a little friendly competition in our gym.
Every Friday during the Open the workout of the day at CrossFit Train will be the Open workout. During the morning classes you can come in as normal and do the WOD with athletes judging each other in class. Friday afternoons from around 3:30pm to around 7pm will be Friday Night Lights!!!! Everybody is welcome to come watch and workout as we all throw down that weeks Open workout! Friday Night Lights is a blast, each week we will have a theme and each week we will have a raffle for some awesome prizes. We will let you know more of the details as the Open approaches!
The Open is also great because it will push you even harder in workouts and help you accomplish goals that you never thought you could reach. The Open is about challenging yourself and seeing what you are capable of.
So don’t be scared or nervous to sign up. Trust me its worth and you won’t be able to wait until next year’s Open to come!
WOD: 1/22/17
Skill Work for 15-20 minutes
"Marguerita"
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
WOD: 1/21/17
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.
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
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 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
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.
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!
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
