Announcement:
 

Apparel Pre-order!

ALL ORDERS ARE DUE BY THURSDAY 5/18 at MIDNIGHT.

Pre-order online here: https://squareup.com/store/crossfit-train-97333/ or in the gym.
Tee and tank are $25, hoodies are $45

WOD:   5/12/17
 

Establish a 1RM Shoulder Press

7 rounds for time of:
75/55-lb. shoulder presses, 21 reps
21 abmat sit-ups

Today's Olympic Games feature "The Clean & Jerk" and "The Snatch" as their weightlifting lifts.

But did you know that up until 1972 there used to be a third lift call "The Clean and Press"

It was taken out because the standard of what a "Press" was became difficult to judge. 

Check out this old-school video of a 500lb. Clean and Press.

It looks a bit like a jerk to me, hence the removal of the event from the olympics.

Announcement:

There will be no 5:30am Barbell Club today (Thursday).

There will be no 5:30am Class this Friday.

WOD:   5/11/17
 

Complete as many rounds as possible in 20 minutes of:
45/35-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps 24”/20”

ALL ORDERS ARE DUE BY THURSDAY 5/18 at MIDNIGHT.

The garments are going to be SUPER COOL this time... because we are using a printing style that means ZERO plastic-y feeling ink! That means less sticky feeling shirt when you're working your butts off at the gym. The hoodies are a nice, light weight (like a thick jersey tee) and are perfect for spring/summer. 
 

Pre-order online here: https://squareup.com/store/crossfit-train-97333/ or in the gym.
 

Tee and tank are $25, hoodies are $45

The back will also say NorthWest Regionals 2017

Hoodies will have the train logo on the back only, and no other text (like tees and tanks)

Announcement:

There will no 5:30am Barbell Club this Thursday.
 

WOD:   5/10/17

15 minutes to work on the HSPU

5 Rounds of:
30 Wall-balls 20/14-lbs.

*Must be unbroken, if ball is dropped or constant motion is not maintained it does not count.

*Rest as needed between sets.

Today's WOD is some Wall-ball stamina practice. You have to complete 5 sets of 30 reps. There is no time component, you can rest as needed between each set. But the sets must be unbroken! No stopping and no dropping.

Holding on to a Wall-ball for a big set can be tough.

I challenge you to use a Wall-ball weight that you know will be hard to hold on but achievable!

The Wall Ball

The Wall Ball might seem simple enough, but if we want to hit big sets like in today's WOD then it is important to do them right!

Firstly, we want to make sure that we are holding the ball in the correct position. This position does not change at all during the squat and we want to catch the ball in this exact same position.

Hold the Ball at your face, if you look at the picture it looks as if I a staring straight back into the eyes of a giant Wall Ball head, thats what we want.

Keep your elbows high and pointing out and your chest puffed up. The way that you hold the Ball should mimic holding a Front Squat rack as much as possible!

Next you gotta squat! Notice that the Ball and the elbows stay at the exact same position throughout the squat. All the points of performance are needed in this squat - Hips back, Knees Out, Full Foot on the ground, and Below Parallel (go even deeper than me!).

The Wall Ball is all about the squat, a bad squat is a bad Wall Ball no matter where the ball ends up going.

Finally we have to hit our Target.

We have got two distinct options for targets. 10' and 9'. (We can go lower if needed as well!) There is no "in between", notice in the photos that the ball is either distinctively over the bold black line (10') or it is in the black line (9').

Make sure to choose a height that you will be 100% consistent at. If the ball does not clearly make it over (10') or into your target (9'), then that is a "NO REP" and you must redo that rep!

Announcement:

There will be no Barbell Club this Thursday at 5:30am

WOD:   5/09/17
 

Hang Power Clean 5-5-5-3-3-3-1-1-1 reps


21-15-12-9 reps for time of:
Hang Power Clean 135/95-lbs.
Ring Dips

Check out these videos from CrossFit on The Hang Power Clean, then lets get heavy!

WOD:   5/08/17
 

Every 3:00 for 30 minutes complete:
3 Front Squats
6 Toes to Bar
9 Burpees

*As heavy on Front Squats as possible, increase weight.

For today we have a workout with some built in rest. Every 3:00 you must complete a round. So at the 0:00, 3:00, 6:00, 9:00......and so on you will complete a round. After you complete the round you must rest until the next 3rd minute.

If there is rest built into a workout, what does that mean!? -------->    SPRINT

In this workout the rest means that the Front Squat should get as heavy as you possibly can for the 3 reps and that the toes to bar and burpees should be as fast as possible to ensure some rest!

And a quick tip for the Toes-to-Bar today.  Notice how Nick's body is not upside down when his toes touch the bar. We want to lean back and flick our toes up to the bar, not get inverted to bring our toes up. Staying more vertical will allow you to go directly into your next kip and link the toes to bar together.

I challenge you to stay more upright and link some of your toes to bar together today!

WOD:   5/07/17

30 Rounds for time

5 wall balls 20/14-lbs.

3 pull-ups

1 power clean 225/155-lbs.

WOD:   5/06/17

In Teams of 2:
Row 5000m
Run 4000m

*Break up the Row/Run however that you want. But one person must rest while the other works.

*Increments must be in 500m Rows and 400m Runs

WOD:   5/05/17

Establish a 1-rep-max deadlift

Then, with a barbell loaded to 50 percent of your max deadlift:
15 squat cleans for time.
12 squat cleans for time.
9 squat cleans for time.

*Rest as needed between each set.

We have got ourselves another interesting Friday WOD.

First we will establish a 1RM deadlift, then we will take that 1RM weight and divide it in half.

With this weight we will do three separate sprints.

15 squat cleans as fast as you can.

12 squats cleans as fast as you can.

And 9 squat cleans as fast as you can.

You will have adequate rest provided in between these sprints!

Cassidie and Natalie getting after some HEAVY cleans last week!

WOD:   5/04/17


6 rounds for time of:
Run 200m
15 Kettlebell Swing, 70/53-lbs.
12 Handstand Push-ups

That's right! We are running again today! Two times in one week!

As the sun starts to show itself more again (finally!) we will definitely start running a bit more. So get ready to be fast and improve your cardiovascular endurance and stamina!

Running is Fun! But don't worry, we won't run TOO much, its not that fun :)

Heidi running in the SUN!!!

Announcement:

There will be no 5:30am class this morning (Wednesday 5/03)

WOD:   5/03/17

Push Press 5-5-5-3-3-3 reps
 

15 minute AMRAP of:
21 Push Press, 95/65-lbs.
9 Bar Muscle-ups

The Push Press

In Three Steps:

Step 1: Make a Rack

The bar should be resting on your clavicles and the muscle of your shoulders. Wrists are fighting to be straight and not cranked back. Elbows are slightly in front of the bar.

The important part here is that the bar is on the mid-line of your body. The weight of the bar is pushing you straight down into the earth and the bar is going to receive ALL the power from your legs.

Step 2: Push Through your Shoulders

From the rack position you are going to dip down slightly and drive up. The aggressive drive up should only end once you have given the bar everything that you have got!

End the upward drive by pushing your shoulders up into the bar, then, and only then will the bar come off of your body.

Step 3: Head Through!

Once the bar has left your body punch the bar up aggressively as you DRIVE your head through!

When the head comes through you are put into a much better pressing position to get that weight overhead. You must push up into the bar with your arms and your upper back, ending in a stacked position.

 

Let's get some heavy sets of 5 and sets of 3 on the Push Press today!