Major Announcement!

BARBELL CLUB TIME CHANGE!

Barbell Club is changing times! Starting this week (2/2) we are moving the Saturday Barbell Club to Thursday morning at 5:30am! Tuesday Barbell will remain the same, 5:30pm.

Barbell Club times will now be Tuesday at 5:30pm and Thursday at 5:30am!

On Saturday there will be NO Barbell Club, but there will be Open Gym from 10am - 11am.

- The next Barbell Clinic is this Sunday (2/5) from 12pm - 1:30pm

WOD:   2/01/17

Establish a 1RM Squat Clean + Hang Squat Clean

For time:
9-7-5 reps of:
Hang Squat Clean 185/135-lbs.
27-21-15 reps of:
Handstand Push-up

Aaron learned to be this badass in Barbell Club!

WHAT IS BARBELL CLUB?

Barbell club is an hour class where we focus on the building strength and proficiency in the olympic lifts (snatch/clean and jerk). During Barbell Club you can expect to do different variations of both the snatch and the clean and jerk, as well as different accessory lifts like back and front squat, presses, midline stability exercises, etc. 

While you won't typically see a "wod" during Barbell, you will leave sweaty and tired!

As a review, from now on Barbell Club times will be Tuesday at 5:30pm and Thursday at 5:30am!

If you want to attend Barbell Club you must attend a Barbell Clinic.  The clinic is an hour and half long and costs $20. The next Barbell Clinic is this Sunday (2/5) from 12pm - 1:30pm. Please email Cassie at finer.cassie@gmail.com if you want to sign up for a Barbell Clinic. Chris' six week Weightlifting Class exempts you from this requirement.

Sign up NOW!!! - - - - - > https://games.crossfit.com/

A Train is Coming!

Are you still not signed up for the Open!?

Ok, how about now! - - - - - - - -> https://games.crossfit.com/

WOD:    1/31/17
 

Complete as many rounds as possible in 20 minutes of:
Rope climbs, 2 ascents
10 Ring Dips
10 Weighted Sit-ups 45/35-lb. plate

Ok, so of course Rope Climbs are exciting, but Ring Dips are very important too!

If you ever hope to get on top a pair of Rings, also known as a muscle-up. Then mastering the Ring Dip is your only path to that dream! If you just want to get stronger and more fit, then the Ring Dip is a great way to build some serious upper body strength and stability!

Check out these videos on what the Ring Dip is and how to progress and improve at executing them! At class today make sure to get in some good practice reps and spend some time with a coach working on form and scaling to get you closer to mastering the Dip!

Sign up for the CrossFit Open!!!!! - - - - https://games.crossfit.com/

WOD:   1/30/17
 

Power Snatch 3-3-3-3-3 reps

Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55-lbs.
3 bar muscle-ups

 

 

Fit February

Brought to you by Jon Strowbridge

CrossFit Family,

Last August I challenged myself to abstain from alcohol for 30 days. I mostly just wanted to see if I could do it and to hopefully lose some weight. I ended up enjoying the challenge so much that I wanted to challenge you to do the same during the month of February. To take it a step further, I’m also challenging you to a clean up your eating habits.

While this might be a cakewalk for some (Travis), for others it can be a great opportunity to cleanse your system while cutting out extra calories and carbs. Cutting out alcohol is self explanatory. How you decide to cleanse is up to you. You could try Whole30, The Paleo Diet, or any other clean eating experience of your choosing. A personal favorite of mine is Dr. Fuhrman’s Eat to Live. You can buy the book on Amazon for about $10.70. I can speak to this one from experience. I noticed major changes in my energy levels and physical appearance after reading and implementing ideas from Dr. Fuhrman’s book.

Some information on Whole30 and The Paleo Diet:

Whole30: This is 30 day challenge that follows a specific set of guidelines. Currently there is a large group of Crossfit Train members participating in this challenge and they will be great resources for anyone who hasn’t tried it. To learn more about Whole30: http://whole30.com/whole30-program-rules/

The Paleo Diet: Honestly, just Google that shit. There are a ton of resources!

We all know that clean eating can fall victim to convenience. Without a solid plan in place you will most likely “cheat” on your plan at some point during the month. I recommend utilizing cookbooks and online recipes. Choose one day a week for meal prep/planning and make it happen. If you have a solid plan heading into the week your likelihood for success will increase exponentially. If I know that I have a meal prepped at home I’m much less likely to give into a craving on my way home from work. As far as cookbook recommendations I have a few favorites:

Thug Kitchen: This is a Vegan cookbook that don’t taste all that vegany. Yes, I too see the humor in a person of my size being a fan of Vegan food. These authors have a couple of other cookbooks available as well.

Clean Eats: Self explanatory title here…Good, delicious recipes you will want to return to over and over.

It’s All Good: Ok, admitting to owning a Gwyneth Paltrow cookbook is slightly embarrassing. However, I’d be doing you an injustice if I didn’t mention it here because it really is full of kick-ass recipes. My wife used it as her food bible when she did an elimination diet a few summers ago and it was a life saver. It’s clean eating without having to feel like you’re sacrificing on flavor.

If you already have recipes you love or you find awesome ones along the way, leave them on the table in the back of the gym for people to see, take a picture or take.

I hope you’ll join me in the first annual Fit February! XOXO

-Jon

WOD:   1/29/17
 

4 x 400m run

4x 500m row
 

*Mix and match as you would like, rest as needed between efforts.

WOD:   1/28/17

Paul Pena

10 rounds for time of:
200-meter sprint
19 kettlebell swings, 70/53-lbs.
10 burpees

*With a partner, you go they go. Each completes 5 rounds.

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

WOD:   1/27/17

12 minutes of Skill Work: The T2B
Beginner – T2B Progressions
Intermediate – Work on linking and efficiency
Advanced – Progressions on the GHD sit-up

Complete as many rounds as possible in 12 minutes of:
20 Ab-mat sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 60/40-lb. dumbbell on the lunges.

Fit February

Brought to you by Jon Strowbridge

CrossFit Family,

Last August I challenged myself to abstain from alcohol for 30 days. I mostly just wanted to see if I could do it and to hopefully lose some weight. I ended up enjoying the challenge so much that I wanted to challenge you to do the same during the month of February. To take it a step further, I’m also challenging you to a clean up your eating habits.

While this might be a cakewalk for some (Travis), for others it can be a great opportunity to cleanse your system while cutting out extra calories and carbs. Cutting out alcohol is self explanatory. How you decide to cleanse is up to you. You could try Whole30, The Paleo Diet, or any other clean eating experience of your choosing. A personal favorite of mine is Dr. Fuhrman’s Eat to Live. You can buy the book on Amazon for about $10.70. I can speak to this one from experience. I noticed major changes in my energy levels and physical appearance after reading and implementing ideas from Dr. Fuhrman’s book.

Some information on Whole30 and The Paleo Diet:

Whole30: This is 30 day challenge that follows a specific set of guidelines. Currently there is a large group of Crossfit Train members participating in this challenge and they will be great resources for anyone who hasn’t tried it. To learn more about Whole30: http://whole30.com/whole30-program-rules/

The Paleo Diet: Honestly, just Google that shit. There are a ton of resources!

We all know that clean eating can fall victim to convenience. Without a solid plan in place you will most likely “cheat” on your plan at some point during the month. I recommend utilizing cookbooks and online recipes. Choose one day a week for meal prep/planning and make it happen. If you have a solid plan heading into the week your likelihood for success will increase exponentially. If I know that I have a meal prepped at home I’m much less likely to give into a craving on my way home from work. As far as cookbook recommendations I have a few favorites:

Thug Kitchen: This is a Vegan cookbook that don’t taste all that vegany. Yes, I too see the humor in a person of my size being a fan of Vegan food. These authors have a couple of other cookbooks available as well.

Clean Eats: Self explanatory title here…Good, delicious recipes you will want to return to over and over.

It’s All Good: Ok, admitting to owning a Gwyneth Paltrow cookbook is slightly embarrassing. However, I’d be doing you an injustice if I didn’t mention it here because it really is full of kick-ass recipes. My wife used it as her food bible when she did an elimination diet a few summers ago and it was a life saver. It’s clean eating without having to feel like you’re sacrificing on flavor.

If you already have recipes you love or you find awesome ones along the way, leave them on the table in the back of the gym for people to see, take a picture or take.

I hope you’ll join me in the first annual Fit February! XOXO

-Jon

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:   1/26/17

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

 

Hey Everybody!

This is just a Friendly Reminder not to Late Cancel or No Show for your Classes.

These last couple weeks there have been far too many Late Cancels and No Shows, particularly at 5am, 5:30am, and 6am.

Please don't do it! Other people would love to have those spots and be able to work-out!

As of right now, we have never charged anybody for a Late Cancel or a No Show. However if it continues to be a problem we will have to!

Ok, now lets have some FUN!!!

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.

 

Sign Up for the Open today! - - - https://games.crossfit.com/

WOD:   1/25/17

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10'/9'-foot target
30 cleans, 135/95 lb.
20 muscle-ups

Today we are doing Open Workout 14.4, the fourth week's workout from the 2014 Open.

Watch the standards video and get ready to get as far as you can in this AMRAP! And yes, most people don't even get one full round!

In 2014 there was not yet a scaled division. But if there were it would likely be scaled to:

14 minute AMRAP of:
60 calorie row
50 knees to chest
40 wall balls 14/10-lbs. to a 10'/9' target
30 cleans 95/65-lbs.
20 jumping chest to bar pull-ups

Feel free to use this as a guide to scale today's past Open WOD!!!

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

The Open!!!

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!

Sign up now at: https://games.crossfit.com/

Everyone sign up for the open and let’s kick some ass!!