WOD:   8/22/17

20 rounds for time of:
1 Deadlift
3 Box Jumps
5 Strict HSPU

*Deadlift is as heavy as possible.
*Box is as high as safely possible.

The 2017 CrossFit Team Series will take on a new look in 2017 as a pairs competition. Watch and listen as CrossFit Games host Rory McKernan explains all you need to know to participate in this year's Team Series.

We will be doing the CrossFit Team Series here at CrossFit Train!!!

The Team Series is very similar to the Open.

For two weeks in a row, starting September 20th, three to four workouts will be released and teams will have 5 days to finish them and log their scores.

The kicker is that this year the Teams will be teams of 2!

This means that you grab a friend and get after it!

The plan is to do the Team Series WODs as the class workouts for Thursday through Sunday during the com petition weeks. There will also be extra Open Gym time provided to complete the workouts. 

If you did the Open this last year then you are 100% doing the Team Series and if you haven't done an Open then the Team Series is the perfect time to start! 

Having a teammate relieves the stress of competing and makes it all that much more fun and enjoyable.

Jamie and I are joining forces to become Team "Cops and Robbers" (team name still in development) :)

Who are you going to ask to be your partner!!!?????

And What is your Team name going to be!?

WOD:   8/21/17

8 2 minute rounds of:
Row 250m
Max reps Bar Muscle-ups

Rest 2 minutes between rounds.

*Score is total number of Bar Muscle-ups.

Check out this awesome video that Dana showed me! Her brother owns the gym featured!

A really cool program to help people through recovery from addiction, everything they say about CrossFit is true for all of us. CrossFit changes our lives for the better too!

Recover Strong utilizes the neuroscience of physical movement with intense physical exercise to achieve neuroregeneration in a community setting. The effect of this process in the brain will support an improved capacity to handle stress, a reduction in symptoms of anxiety or depression, as well as improved cognition, social engagement, self-image, and self-esteem.

WOD:   8/20/17

Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

*Time Cap: 25 minutes

WOD:   8/19/17

Row Drag Row

For time:
Row 2000m
Sled Drag 1000m, 135/90-lbs.
Row 2000m

*In teams of two, must partition in 500m and 100m relays.

WOD:   8/18/17

10 minutes of Turkish Get-up practice.

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 35/25-lbs.
15 right-arm kettlebell snatches, 35/25-lbs.

Today you can use kettlebells, dumbbells, or even barbells, but please don't use a person :)

Jeff Martone and Ana Browne performing a Turkish Getup @Cima studios during KB certification

WOD:   8/17/17

Each for time:

Row 800m
100 DU
20 Front Squats, 135/95-lbs.

Row 600m
80 DU
16 Front Squats, 135/95-lbs.

Row 400m
60 DU
12 Front Squats, 135/95-lbs.

*Rest as needed between each.

WOD:   8/16/17
 

Power Clean 1-1-1-1-1 reps

16 minute AMRAP of:
2 Rope Climbs
8 Power Cleans, 165/115-lbs.
200m Run

The Power Clean!

The Pull

-Shoulders over the bar.
-Drive knees out and back
-Bar travels straight up.
-Back stays straight and does not change angle.
-Heels and forefoot on the ground, solidly.
-Bar stays as close to the body as possible.

The Extension

-Bar makes contact with body at upper thigh/hip.
-Extension of hips, knees, and ankles.
-Aggressive shrug to begin pull under the bar.
-Squeeze those cheeks!!!

The Catch

-Front rack position! Elbows as high as possible, two to three fingers on the bar only!
-When feet land elbows are all the way up!
-Quarter squat landing. That means knees out and hips slightly back. Just like a squat.
-Full foot in contact with the ground.
-Feet land in squat position, not super wide "starfish" style.
-A great heavy power clean lands as close to parallel as possible!

WOD:   8/15/17

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

YOU CHOOSE!!!!!

WOD:   8/14/17

Sumo Deadlift 7-6-5-4-3-2-1 reps

18-15-12-9-6 of:
Sumo-Deadlift High Pull, 95/65-lbs.
Burpee Box Jump Overs, 24”/20”

Check out the crew for Friday's Endurance Club Swim WOD.

Endurance Club meets every Friday at 5:30pm.

Some weeks they stay at the gym, some weeks they venture to Avery park for an outdoor WOD, and sometimes they swim!

If you are interested in longer WODs with some friends, come by on a Friday afternoon. 

WOD:   8/13/17

CrossFit Games Triple-G Chipper

For time:
100 pull-ups
80 Ab-mat sit-ups
60 single-leg squats, alternating
40-cal. Row, airdyne, ski-erg (400m run)
20 DB push presses, heavy