WOD: 9/09/17
Partner AMRAP “DT”
20 minute AMRAP of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*155/105-lbs.
*Partner 1 completes a whole round, then partner 2 completes a whole round.
WOD: 9/08/17
3 rounds for time of:
200m Farmer’s Carry, 50/35-lbs.
40 Air Squats
800m Run
WOD: 9/07/17
Sumo Deadlift 3-3-3-3-3 reps
3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95/65 lb.
COMPETITOR’S CLUB
By Hayley Gooding
WHAT:
Guess what…Crossfit Train is starting a Competitor’s Club! This is something that I am very excited about because I have been passionate about competing in CrossFit ever since I started. I hope this helps those that are looking for an extra push in their training find that passion as well!
An online competitor program will be followed by all of us in the Competitor Club. Programming will be provided. Competitor Club will run longer than a normal class. Clocking in at an available 2 hours, most sessions will be able to be completed in around 90 minutes. A session will usually consist of Strength and Skill work, a Metcon and extra Conditioning work. Movements will be high skill and weights will be heavy, workouts will be more complex and demanding.
WHY:
This class is here to help you all increase your overall fitness in order to prepare yourself for the approaching CrossFit Games Open Season. This doesn’t mean you have to pick between this and regular classes because we encourage you to do a mixture of both! For example, if you can only make it a few days a week, I encourage you to go to regular class on the days you are unable to make it and (if time and space allow) try to get in some of the extra lifting for the day on the side with the coach’s permission.
WHEN:
STARTING MONDAY SEPTEMBER 18th, 2017
Mon/Tues/Wed/Fr i= 1:00PM - 3:00PM
Sat = 10:00AM - 12:00PM
NOTE: Thursday and Sunday are scheduled rest days but I will still be in the gym on Thursdays to make up anything you missed
HOW:
Now, because I am going to be working out with this class and there won’t necessarily be a coach watching at all times, it is important that you move safely and are able to do the majority of the movements. This doesn’t mean we can’t scale (all of us do every once in a while) and I will be there to help you figure out a good scale, but it is important that you can be responsible for yourself at all times. Members of the Competitor Club need to be experienced with CrossFit, be dedicated to working hard, and be ready to have Fun will doing it!
Email coach Derek (Derek.crossfittrain@gmail.com) to talk about how to join the Competitor's Club and whether it will be a good fit for you!
WOD: 9/06/17
6 rounds each for time of:
Row 30/20 calories
*Rest at least 2 minutes between rounds.
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: 9/05/17
EMOTM for 12 minutes:
Back Squat, 4 reps
12 minute AMRAP of:
3 Muscle-ups
6 Handstand push-ups
9 Kettlebell Swings, 70/53-lbs.
WOD: 9/04/17
For time:
3 rope climbs
75 thrusters, 75/55 lb.
50 dips
3 rope climbs
50 overhead squats, 75/55 lb.
75 sit-ups
3 rope climbs
Our Class Schedule will run as normal on Labor Day, Monday September 4th.
5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, 5:30pm, and 6:30pm will all be up and running.
Have a great Labor Day!!!!!!!
WOD: 9/03/17
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
WOD: 9/02/17
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
WOD: 9/01/17
Power Snatch + Squat Snatch 1RM
For time:
Isabel
Then, Run 1 mile.
EVERYDAY WARRIOR
HTTPS://BATTLESERIES.EVERYDAY-WARRIOR.ORG/
No doubt, you've heard the chatter around the box about the upcoming BATTLE SERIES. Well, my friends, this is an event you should most certainly take part in.
You might be trying to decide if you should bother. And, certainly, there are many worthy charities you could support. But let's be honest. Cancer SUCKS. Plain and simple. It can change the course of somany lives in an instant. Its impact is far reaching and everlasting. Take it from me. At thirteen it took my mother. And, as you might imagine, my life has been defined by the experience and the loss.
I know I am not alone. This year close to 2 million people will be diagnosed with cancer. For many of them, the financial burden of medical bills, co-pays, and deductibles coupled with the inability to work during treatment make it nearly impossible to focus on the fight at hand. EVERYDAY WARRIOR helps to ease, if not eliminate this financial burden.
Unlike many cancer-based charities, money raised by EVERYDAY WARRIOR goes directly to the individual or family affected by the disease and subsequent financial burden. This allows these individuals to spend funds however they see fit. Whether it's mortgage or car payments, buying groceries or simply breathing a littler easier each month.
The BATTLE SERIES is about donating and competing to make a difference for someone at a time when hey need it the most. Crossfit is community, a family, a group of people who are suffering and fighting together--whether it is during daily WOD, a challenge at work, or a struggle to live. Whatever your fight, isn't it a comfort to know you are not alone? So, come on my Train family. Let's step up, sign-up and make it happen!
-Kristin Silbernagel
SIGN UP AND DONATE!!!!
HTTPS://BATTLESERIES.EVERYDAY-WARRIOR.ORG/
WOD: 8/31/17
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.