WOD: 2/11/17
"Partner Blake"
Six rounds for time of:
100 foot Walking lunge with 45/35lb plate OH
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups
*Share work as needed!
WOD: 2/10/17
“16.5”
21-18-15-12-9-6-3 reps for time of:
95/65-lb. thrusters
Bar Facing Burpees
This WOD is as evil as Open workouts get. It has appeared as the last Open workout twice, once as 14.5 in 2014 and again last year as 16.5
Yeah it kinda sucks (in a good way!), but it is an awesome test of fitness.
Watch the Movement standards video and get after this WOD Rx or Scaled!
Workout 16.5 Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 65 lb.
Women use 45 lb.
Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.
Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Boys use 65 lb.
Girls use 45 lb.
Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Boys use 45 lb.
Girls use 35 lb.
Read yesterday's Blog - - - > http://crossfittrain97333.com/blog-1/2017/2/7/why-are-you-doing-the-open
And Sign Up for the Open - - -> HTTPS://GAMES.CROSSFIT.COM/
WOD: 2/09/17
2 rounds each for time of:
50-calorie row
100 double-unders
25 step-ups with 50/35-lb. dumbbells to 24/20-inch box
*Rest as needed between rounds.
Time for a new sport?! Have you tried HURLING?
Hurling is the national Irish sport and you can think about it as a mashup of lacrosse and field hockey. It is played on a grass field, using a wooden bat-type object and a ball that is similar to a baseball. The game moves really quickly and involves running, catching, hitting, and body checking.
Here in the mid-valley area, our team is called Benton Brigade. Men, women, and children (14+) are all welcome!! The Brigade practice 1-2 times per week and have weekend tournaments on Saturdays, approximately once per month from March-August. Check out the video and flyer for more information!!!
First practice: Saturday, Feb 11th at 9am at Adams Elementary.
WOD: 2/08/17
Power Clean 2-2-2-2-2-2-2 reps
27-21-15 reps of:
Hang Power Clean, 135/95 pounds
Dips
I do the Open because I Love CrossFit! To me the Open is a once a year chance to be as much a part of the CrossFit Community as possible. Every CrossFitter, at every box or garage gym, everywhere in the world is doing the same workouts over the course of the five weeks. We are all in it together.
The Open is an awesome Community event at our gym as well. We all come together to watch, participate, and judge fellow athletes in our box.
When I am telling you to sign up, it is not because I want you to be a competitor. It has nothing to do with me wanting you to compete. It has everything to do with me wanting you to dive in and be a part of our community, in it together, having fun, and working out!
And get your name up on this board telling why!
The Open is for everybody and the more people joining in, the more fun we will all have!!!
The "CrossFit Endurance Club" will be meeting at 5:30am Tuesday morning.
WOD: 2/07/17
“Tabata Time!”
Tabata Deadlifts 155/105-lbs.
Tabata Pull-ups
Tabata Jumping Lunges
Tabata Pull-ups
Tabata Double-unders
Score is total reps!
The name Tabata comes from the man who invented it - Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.
Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.
Source: https://breakingmuscle.com/learn/the-tabata-revolution-explained-what-why-and-how-to-tabata
WOD: 2/06/17
Establish a Push Press 1RM
Establish a Push Jerk 1RM
15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20/14-lb. ball
75/55-lb. thrusters
Dedicated 5amer and LONG time member Kirsty Husby is taking her Large Animal Surgery Board Exam today and tomorrow (Monday and Tuesday) down in California!
Kirsty specializes in large animals, especially Horses. She has been studying hard for the last couple of months since the end of her three year residency here in Corvallis.
Lets all send her some positive vibes to ace that test. Good luck Kirtsy!!!
WOD: 2/05/17
Complete as many rounds as possible in 18 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
*With a partner, you go, they go!
WOD: 2/04/17
For time:
2,000-meter row
200 push-ups
1500-meter row
150 push-ups
1000-meter row
100 push-ups
*In teams of Three!
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
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.
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!
