WOD:   7/23/17

Tabata Squats
Run 1 mile

Rest

Tabata Wall-balls 20/14-lbs.
Run 800m

Rest

Tabata Burpees
400m

*Score is total reps and total time for each.

WOD:   7/22/17

Pat w/a partner

6 rounds for time of:
30 pull-ups
30 steps, front-rack lunge, 75/55 lb.
30 push-ups
30 steps, front-rack lunge, 75/55 lb.
 

*Share reps as needed!

WOD:   7/21/17
 

Front Squat 3-3-3-3-3 reps

Double Grace
For time:
135/95-lb. clean and jerk, 60 reps

Double Grace was the final event at the 2014 CrossFit Games!

It was a hell of a race and very exciting to watch.

Check it out below! 

The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

Tune in at about 2 hours and 15 minutes to watch the Women's final heat.

Tune in at 2 hours and 45 minutes to watch the Men's final heat.

Announcement:

Thursday (7/20) 5:30am Barbell Club is cancelled.

WOD:   7/20/17

Push Press 5-5-5-5-5 reps
 

15 Min AMRAP
5 Burpees
5 C2B Pull-ups
5 Strict HSPU

Schedule Changes effective Monday 7/24:

All 5:30am Classes will be cancelled.

 

All Thursday at 5:30am and Tuesday at 5:30pm Barbell Clubs will be cancelled.

 

5:30pm on Tuesday will become an Open Gym.

 

All Other Class Times and Clubs will remain the same.

 

I am very sorry that we are cancelling these class times.

Attendance at these class times have been consistently low for an extended period of time. If overcrowding during the 5am and 6am becomes a problem again 5:30am will be reinstated. And if demand for Barbell Club increases these specialty classes will return!

Barbell Coaching Opportunities

Coach Swartz

Those whom are interested in participating and working on improving their barbell skills will be offered a much more personal approach with small group and individual training session with coach Swartz of Iron Beaver Weightlifting. Additionally coach Swartz will be offering Intro to weightlifting classes every month with the next class starting in September. 

If you are interested in either a Individual or Small group training session with coach Swartz or would like to sign-up for one of the upcoming Intro to Weightlifting classes please contact coach Swartz via e-mail or text message.

E-Mail: ironbeaverweightlifting@gmail.com

Phone: (541) 285-3155

Coach Cassie

For those who are interested in early morning Barbell coaching similar to the 5:30am Barbell Club Cassie will be offering personal and small group training. Cassie is very experienced in Olympic Weightlifting and has been coaching Barbell club for multiple years here at Train.

Email Cassie at finer.cassie@gmail.com for more information and to schedule sessions!

Announcement:
Wednesday (7/19) 5:30am class is cancelled.
Thursday (7/20) 5:30am Barbell Club is cancelled.

WOD:   7/19/17
 

3 rounds each for time of:
30/20 Calorie Row
30 Deadlifts, 155/105lbs.
90 Double-unders

*Rest as needed between sets.

New Person Thursday

All class times every Thursday are welcome to new members.

Thursday's are the day to bring a friend, co-worker, family member, or acquaintance to try out CrossFit Train. 

The 5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are open to people who want to give CrossFit a try and hopefully get started at Train.

Spread the word that we offer free classes every week and lets get some new faces in the gym this summer. The more fitness the merrier!!!

Announcement:

Wednesday (7/19)  -----  5:30am is cancelled.

WOD:   7/18/17
 

Hang power clean 1-1-1-1-1 reps

Hang power snatch 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

CrossFit Seminar Staff member Julie Foucher demonstrates the hang power clean. For more info on CrossFit's Trainer Courses: https://training.crossfit.com/courses CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

CrossFit Seminar Staff member Julie Foucher demonstrates the hang power snatch. For more info on CrossFit's Trainer Courses: https://training.crossfit.com/courses CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

Julie Foucher, CrossFit Level 1 Seminar Staff member, demonstrates the push jerk. For more info and upcoming dates for the CrossFit Level 1 Certificate Course: https://training.crossfit.com/level-one CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

WOD:   7/17/17

For time:
50 box jumps, high
50 kettlebell swings, heavy
50 knees-to-elbows
50 wall-ball shots, heavy
50 burpees

 

 

 

Rolling Out

Even if you are not exercising daily, using a foam roller once a day can be used to perform everyday maintenance on your body, which will keep you healthy –  in particular counteracting the shortening of muscles that occurs through extended periods sitting on chairs.

How to Roll

It’s difficult to provide precise detail of how to target particular muscle groups with your foam roller, but there are many resources available online. Kelly Starett’s website Mobility WOD is a great place to start if you are looking at targeting a specific region of your body. Below are some top tips for foam rolling, which you should always keep in mind before starting any regime.

1. Go Slow

Though it may feel more comfortable, or less painful to quickly roll over a muscle, a brisk movement doesn’t give enough time for your nervous system to relax the muscle. The key to successful foam rolling is to go slowly.

2. Never Roll Across a Joint

One of the most important things to remember when foam rolling is to not to roll over a joint, as this can cause hyperextension of the joint, which can result in injury.

3. Keep Breathing

One of the most important aspects of successful foam rolling is good breathing. Though sometimes foam rolling can be rather painful (discomfort will reduce with frequency), holding your breath causes unnecessary muscle tension, making it harder to reach the

trigger points that are causing problems.

4. Repetition is Key

The key to foam rolling success is repeat exposure. The more times you roll a particular muscle group, the less painful the experience and the more benefits you will see.  Carry it out at least once or twice a week.

5. Don’t Roll Your Lower Back

Despite what you may see other people doing in the gym, rolling your lower back can do more harm than good. It creates a lot of potentially damaging pressure in and around the large lumbar discs and vertebrae of that part of your double-S shaped spine. The cervical (neck) and thoracic (upper back) are more flexible than your lower back, so it’s okay to roll these out, but you should only ever use very gentle pressure.

Source: http://www.purepharma.com/us_en/blog/foam-roller-how-to/

WOD:   7/16/17

Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

*With a partner or solo.

*Time cap is 40 minutes.

*Score is total time minus rest.

 

There will be no class today (7/15).

Instead come and watch the Iron Beaver Summer Slam Weightlifting Competition.

First heats start at 10am.

Announcement:

There will be no class this Saturday (7/15) at 9am.

The Iron Beaver Summer Slam weightlifting competition will be going on Saturday starting at 10am.

WOD:   7/14/17

8 rounds of:
Run 400 meters
Rest 90 seconds

Score is total time, not including rest.

It is time to Run Fast and Take Chances!

David Runnin'