WOD: 4/02/17
4 rounds for time of:
Run 800 meters
Rest 2 minutes
*No this isn't a late April Fools Joke.
*Running is good for you!!!
WOD: 4/01/17
Tabata Craziness
Row/Airdyne (Calories)
Toes-to-Bar
Thruster 45/35-lbs.
Kettlebell Swings 53/35-lbs.
Wall-balls 20/14-lbs.
*Short rest/transition between each
*Score is total reps.
WOD: 3/31/17
4 rounds for time of:
15 Ring dips
30 Ab-mat sit-ups
Run 400 meters
Tomorrow is the start of a new month and time for some new goals.
March was all about the Open, with that don and dusted it is time to get back to your normal gym schedule and get back after it.
Strength goals, Nutrition goals, Consistency goals. Get your goals on the goal board and get after them!!!
WOD: 3/30/17
20 minute AMRAP of:
10 Pull-ups
20 Dumbbell Snatches, Alternating 50/35-lbs.
30 Double-unders
Hand Care
By Rebecka Weinsteiger
I remember the first time I saw a Crossfitter with a ripped palm. They had just given their best pull-up effort in a WOD. It was more than just a wound and sure it was gross- but, it was a symbol of their grit and their ability to work through pain. At that time I was still just getting into Crossfit and my hands were just starting to build calluses from barbell work. I was still developing my strength and technique to link pull-ups.
Crossfit work, from the barbell and from the bar, will toughen up your hands. The repetitive pressure and pinching from the bars will inevitably leave you with calluses. You shouldn’t ignore these hand pads - leaving them ungroomed or unprotected is what will lead to a nasty hand rip.
We all love feeling tough, right? I won’t lie. The first time my hand tore open after – maybe even during – a WOD, I felt like a badass. I mean, I was pretty badass – I just completed a WOD with 50 pull-ups in it and I did every single one! The only problem was my hands were crap and the Crossfit Open was right around the corner. And that is the problem, Crossfit involves a lot of bar work and it is hard to jump back into the routine when you are nursing an open wound. Fortunately there are a number of things you can do to avoid a hand tear and many of them don’t cost much at all. Since my first tear, I have been really lucky. My hands have only ripped once or twice during the last three years and I want to share some tips I have learned from other Crossfitters over the years.
Soften the hands. Keep your hands soft with lotions or salves. Dry skin is more likely to crack or rip then hydrated skin. There are a ton of options out. According to one article I read: athletes swear by farmhand staples like Bag Balm and Udder Cream.
Chalk up. Use chalk to keep your hands dry during work outs with barbell and bar gymnastic work. Sticky moist skin will stick to metal and will be more likely get pulled and torn off.
Remove the calluses. No - don’t pick at them – I have done this and it never ends up well. Certainly refrain from biting them off – some is watching and you look ridiculous. Instead I recommend a couple of options: Use a callus shaver. Here is a tutorial. If callus shavers are too intense or risky for you, no worries, try a file like the PedEgg or a foot file. Some people have reported success using pumice stones during or after a shower for an even gentler callus removal. I talked to one Train member and he used a razor blade after a shower, but then he got grips and hasn’t had any calluses since then.
Grips. Grips are great if they work for you. They can be really great for gymnastic work on the bar, like pull-ups, toes to bar, chest to bar and muscle ups. I personally have not found a grip that worked perfectly for me. I have tried many at the box. If you see an athlete using grips ask if you can try them out, ask them how they use them. I talked to one athlete on Sunday, he uses leather grips but does not put his finger through the holes. He secures the grips to his wrists and puts his hands on top of the leather for his grip.
Check Your Technique. Perhaps you could benefit from changing your technique. According to this article, if you are prone to blisters or tearing, Israel Gonzalez, owner and head coach of CrossFit 718 in Brooklyn, New York advises athletes to place the bar directly in the crease of the hand where the palm meets the fingers. "Placing the bar in the center of the palm pushes excess skin into the crease, and that can lead to the development of calluses and blisters." Gonzalez also recommends that athletes wrap their thumbs around the bar, instead of using a suicide (thumb next to your index finger) or hook grip (thumb tucked under your index and middle fingers). This neutral grip better stabilizes the hand's movement and reduces friction.
WOD: 3/29/17
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
21-15-9 reps for time of:
Front Squat, 95/65-lb.
Push Jerk, 95/65-lb.
The CrossFit Train Endurance Club
Well the Open is over, so as you are pondering what to do to prepare for next year and with the summer ahead I have just the thing for you….The CrossFit Train Endurance Club.
We’ve been going strong for the last 2 months with our group “fitnessising” (I know not a word) every Tuesday morning at 5:30am and during the CrossFit Open we took a hiatus on the Friday 5:30pm endurance WODs. However, now that the Open is over we are ready to go back to 2-days a week this week (week of 3/27) on every Tuesday at 5:30am, and every Friday at 5:30pm.
Our group has stayed pretty consistent with a high of 13 and a low of 3, but most days we have around 7-9 people. Caitlin’s programming has consistently been lasting 30-40 minutes for AMRAPs, EMOTMs, and “For Time” WODS. I think with more sunshine (hopefully) in our future and longer days the WODs will probably have more outdoor components, so we can be sure to soak in all that Vitamin D.
It’s a great group who has a lot of fun and we could always use more people to commiserate with (I know fun and commiserate are usually not used together, but I think we are all a little strange putting ourselves through what we do so I’m going with it)!!
Here is a documented result of one of the Endurance Club members:
Be like Amber and all the other Endurance Club Members and come get your “Fitnessising” on!!
Tuesday 5:30am
Friday 5:30pm
The Front Squat
The Thruster
The Push Jerk
WOD: 2/28/17
Sumo Deadlift 5-5-5-3-3-3 reps
Complete as many reps as possible in 14 minutes of:
7 Handstand Push-ups
7 Burpee Box Jumps 24”/20”
7 Toes to Bar
Firstly I would like to congratulate everybody on an amazing 2017 CrossFit Games Open. We had a lot of rookie competitors and we had a lot of PR's. You all did an amazing job as Athletes, Judges, and Spectators. Every Friday Night Lights was a fun filled evening bursting with energy.
Each week was a different challenge and none of them were easy. We were all challenged each and every time.
So what do we do next!?
Here is a quick guide to move you into life beyond the Open:
1. Relax
You just kicked ass for 5 weeks straight, you deserve a bit of rest. This doesn't have to be physical rest if you still want to be in the Box everyday. But it definitely needs to be Mental rest. You aren't "In the Open" anymore, make sure that you are having fun in the gym. There aren't any judges or scores that you have to have validated anymore.
2. Reflect
What did you learn? What workouts were the toughest? What movements really challenged you? What did you excel at? What did you fail at? Because we were pushed to our limits of strength, skill, conditioning, and confidence we should be able to gleam some useful information from our experiences in the Open. Reflex on each workout and the experience around it. Maybe you found a new weakness or a new skill that you need to work on, now is the time to work on it!
3. Tune in and Get Ready!
The CrossFit Games competition season might be over for most of us. But there is plenty more to come! Regionals is up next, each weekend from May 19th - June 4th the best Individual Competitors and Teams will compete around the World. Our Region the West Region will compete Friday June 2nd to Sunday June 4th at the Portland Expo Center. I guarantee this will be a blast, so buy the tickets when they become available!
Then the Grand Finale, the 2017 CrossFit Games will be held from August 1st - 6th in Madison, Wisconsin. I would recommend watching that online. We might even have a gym viewing party for that!
The Open is over but the Fitness is just beginning! Who is excited for the rest of the year!?
Oh, and make sure to brush up on the Sumo Deadlift before class, we haven't done them in awhile!
Scores for 17.5 are due at 5pm tonight (Monday 3/27)
WOD: 3/27/17
3 rounds for Max reps of:
One minute of 135/95-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135/95-lb. power cleans
Rest one minute
17.5 is the last workout of the Open and it was a doozy. The final Friday Night Lights was a blast, National Anthem included!
I would like to give a huge THANK YOU to everybody who attended any of the Friday Night Lights these past 5 weeks.
Athletes, Judges, Spectators, and Family it was so great to have you all in the gym cheering and throwing down! So many good memories and fun times! Let's do it again next Year!!!
The National Anthem crew. How awesome was that!!!???
If you haven't got the chance yet you definitely need to watch the Fittest Woman on Earth,
Katrin Davidsdottir, take on the Third Fittest Woman on Earth, Sara Sigmundsdottir on 17.5
It is one Hell of a race and about as exciting as watching exercising can possibly get at the end.
The action starts at around 34 minutes in the video. Enjoy!
WOD: 3/26/17
Three rounds for time of:
Row 1000 meters
45/35 pound Thruster, 50 reps
30 Pull-ups
WOD: 3/25/17
"Morrison" with a friend
80-70-50-40 and 20 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 53/35-lbs.
*Share reps as needed!
WATCH THE OPEN ANNOUNCEMENT AT HTTPS://GAMES.CROSSFIT.COM/
WOD: 3/24/17
Workout 17.5
There will be an alternate WOD for those who are not signed up, if you are not needed to Judge.
If you come to class this morning you may be asked to Judge and do the Open WOD even if you are not signed up!
TODAY IS THE DAY AND FRIDAY NIGHT IS THE NIGHT!
Who is excited for the Final Friday Night Lights!!!!!!!!!!
From 3:30pm to 7pm we will be running heats of 17.5
Come anytime this Friday after 3:30pm and be an Athlete, a Judge, and a Spectator.
LET THE TRAIN KEEP ROLLING! This is the Last Friday Night Lights!
Don't forget to bring some cash and get your raffle tickets for the Grand Prize!
The moment you have all been waiting for: The Grand Prize will be drawn this Friday at the end of Friday Night Lights. (You do not have to be present to win!)
