WOD:   2/03/17
 

Work up to a 2RM Front Squat

For time:
10 Front squats*
25 pull-ups
8 Front squats*
20 pull-ups
6 Front squats*
15 pull-ups
4 Front squats*
10 pull-ups
2 Front squat*
5 pull-ups

*As heavy as possible.

We have had some members kicking ass in competitions lately!

Nichole, Heidi, and Amanda crushed the War Games a couple of weekends ago up in Salem.

Drew and Caitlin provided some judging at the event as well!

Mike competed at the Norcal Master's Competition down in California last weekend. Badass!

Check out some photos and videos of the huge event here ----->

https://www.facebook.com/Norcal-Masters-223998511006571/?fref=nf&pnref=story

Fit February Reminder! 

You still have time to sign up! Get your name on the whiteboard at the back of the gym and join in with friends to complete a clean month of February! And beyond!

Follow this link to read about Fit February at CrossFit Train

----->  http://crossfittrain97333.com/blog-1/2017/1/29/fit-february

WOD:   2/02/17

1 minute of Deadlifts*
1 minute of burpees
1 minute of toes-to-bars
2 minutes of Deadlifts*
2 minutes of burpees
2 minute of toes-to-bars
3 minute of Deadlifts*
3 minute of burpees
3 minute of toes-to-bars

*You choose the weight, go light and fast or go heavy!

*Score is total reps.

CrossFit Endurance Club

By Thom King

In the next week or so you are going to be seeing a group (Amber B. and I to start, but hopefully others will join) doing a different form of WOD than the other classes.  This blog is an invitation for anyone and everyone to come join the CrossFit Train Endurance Club.  As a supplement to the normal CrossFit classes and to help improve overall performance, we would like to start a CrossFit Endurance Club.  The WODs will be longer in nature 30-50 minutes, involve lighter weights, and a lot more sweat.  There will not be a coach of the group, but Derek will be providing all the programming.  We are going to start by doing the club WODs 5:30am Tuesday mornings and 5:30pm Friday afternoons.  The idea behind the Endurance WODs is help improve stamina and using the CrossFit concept of constant variation to train our bodies in a different domain.  Here is a snippet I found from an article in The CrossFit Journal talking about CrossFit Endurance Training. 

“Before delving into the programming specifics of CrossFit Endurance, it is important to revisit one of the major principles of CrossFit: constant variance. In any thoughtful programming, variance should always be present through the utilization of different energy pathways, time domains, loads, rep schemes, exercises, couplets, triplets, etc. After all, a constantly varied program is fundamental to increasing work capacity across broad time and modal domains. This principle of variance carries over into CrossFit Endurance programming as well and is just as important for the endurance athlete. However, the typical endurance athlete is not familiar with variance and spends the majority of time “going long” through training the oxidative pathway. At the same time, the typical CrossFit athlete, while likely more balanced, tends to favor shorter time domains and is predominately training the phosphagen and glycolytic pathways. For a real-world example, one need only casually observe the comments, and subsequent substitutions, on the CrossFit main site after a 5K or 10K is posted. CrossFit Endurance programming addresses the weaknesses of both groups. Our programming provides the endurance athlete with a progression of technique, intensity and then volume. It is our goal to reduce an endurance athlete’s dependence on only oxidative training by increasing broad work capacity and enhancing all 10 general physical skills through constantly varied CrossFit programming. After a foundation of CrossFit has been established, we proceed to supplement the endurance athlete’s CrossFit programming with sportspecific endurance workouts. The same is true of the CrossFit athlete. An excellent example can be found in analyzing Rob Orlando’s improvements in work capacity with specific regards to running. Utilizing CrossFit Endurance programming provided by CrossFit Endurance head coaches Jason Leydon and Brian MacKenzie, Orlando has seen his mile time drop from over 7:00 to 5:59 in his training leading up to the 2010 CrossFit Games.”

 I personally think the supplementation of CrossFit Endurance into my normal CrossFit Training will make me a better CrossFitter and I hope you come check us out and get your variation on!   

Don’t be like Amber, so make sure you come work on your Endurance!

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!!!