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WOD:   2/13/17
 

5 rounds for time of:
Run 800 meters
75-lb./55-lb. overhead squats, 25 reps
75-lb./55-lb. sumo deadlift high pulls, 25 reps

*Strict 35 minute time cap!

As the Sun gets brighter and Days get longer we will start to Run a lot more often in WODs here at CrossFit Train. This Winter has been cold, icy, and not very running friendly. But as we move towards Spring expect to see more and more days like today!

Melissa running on her hands in anticipation!!!

Scaling tips for Today's WOD from CrossFit Training:

4 rounds for time of:
Run 800 meters
55-lb./35-lb.* overhead squats, 15 reps
55-lb./35-lb.* sumo deadlift high pulls, 15 reps

The rounds and loads have been reduced so the athlete can complete the work under 30 minutes. Spend no more than 4 minutes on the run or reduce the distance. Before executing the workout, view the “Overhead Squat” and “Sumo Deadlift High Pull” videos on the Exercise & Demos page from CrossFit.com. Warmup both movements and find a load that allows at least 5 consecutive reps with excellent technique. During the overhead squat, press up into the bar while keeping the armpits forward. The bar should remain in the frontal plane. During the sumo deadlift high pull, keep the shoulders back. Avoid rolling the shoulders forward throughout the execution.
 

Source: https://www.facebook.com/CrossFitTraining/

WOD:   2/12/17

For time:

Run 800 meters

10 rounds of the couplet:
Knees to elbows, 10 reps
165/115-lb. Deadlift, 10 reps

Run 800 meters

There will be childcare today for the 9am class!

$5 per kid!!!

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!

TGIF, now sign up!

------> https://games.crossfit.com/

 

There will be childcare with Taylor this Saturday for the 9am class!

$5 per kid!!!

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.

There will be childcare with Taylor this Saturday for the 9am class!

$5 per kid!!!

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.

Also, feel free to ask me any questions you have!!!  

Kat

katherine.eastlake@gmail.com

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!

Sign Up - - - > https://games.crossfit.com/

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 23rd is drawing nearer!

Sign up for the Open Now! ---->

https://games.crossfit.com/

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!

What is Tabata!?

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!