WOD: 01/06/18
“The Lyon”
5 rounds each for time of:
7 Squat Cleans, 165/115-lbs.
7 Shoulder to Overhead, 165/115-lbs.
7 Burpee Chest to Bar pull-ups
*With a partner, you go they go until you have both completed 5 rounds.
Start the new year off by checking off one of your goals early, join our in house weightlifting coach for a 2 hour snatch clinic this Saturday!!!
Reminder:
Sign-up for Class!!!
WOD: 01/05/18
For time:
30 Box Jump Overs, 24”/20”
25 Deadlifts, 225/155-lbs.
20 Strict HSPU
25 Deadlifts, 225/155-lbs.
30 Box Jump Overs, 24”/20”
Skill of the Month:
3x10 DB Row, each arm
3x20 Barbell Curls
For the Month of February we will be running a month long Paleo Nutrition Challenge.
It will be a partner challenge that includes Paleo friendly eating, benchmark workouts, class attendance, recipes, and other fun challenges to bring us together and make nutrition a priority in our lives.
Keep your eyes and ears out for more information as we get closer to February!
In the meantime check out a few of these Paleo Blogs.
This list was taken directly from: https://paleomagonline.com/top-10-paleo-blogs-on-the-web-2014/
1. Mark’s Daily Apple
Follow Mark Sisson @Mark_Sisson on Twitter
Mark’s Daily Apple is at the top of every Paleo’s list of internet resources. Mark is truly an asset in the Paleo community. Mark is an endurance athlete with a BA in Biology. He describes himself as “an independent researcher, critical thinker, motivator, and communicator”. Mark acknowledges the trend towards obesity and general unhealthiness in America and has vowed to help change it. Our favorite posts include Why Grains are Unhealthy, Primal Blueprint 101 and The Primal Blueprint Carbohydrate Curve.
2. Robb Wolf
Follow Robb @robbwolf on Twitter
Robb Wolf is one of the most distinguished writers in the Paleo community. A New York Times Bestselling author (“The Paleo Solution”) and a former biochemist, Wolff maintains his blog from Reno, Nevada. If you are looking for facts, charts and graphics that will help you understand the science behind the Paleo Diet, this is the site for you. His favorite posts of ours include Red Meat: Part of a Healhty Diet? and Paleo is EXPENSIVE!!!
3. The Paleo Diet
Follow Loren @thepaleodiet on Twitter
Similar to the blog Everyday Paleo, The Paleo Diet is maintained by a team of well-educated food experts. The main contributor is Dr. Loren Cordain who many consider to be the authority in paleolithic diets. He has been credited many times as the founder of the Paleo movement. He has been featured on Dateline NBC, and the front pages of the Wall Street Journal and The New York Times. His research has appeared in many top scientific journals. He is also the author of many popular books on the subject of paleo. This website, like Robb Wolf’s, is a great place to learn about the science behind the paleo diet, it also contains recipes. Our favorite posts from Loren include The Paleo Diet Premise, and What to Eat on the Paleo Diet.
4. Nom Nom Paleo
Follow Michelle @nomnompaleo on Twitter
Nom Nom Paleo is written and maintained by Michelle Tam. Michelle majored in Nutrition & Food Science at the University of California, Berkeley. Her blog focuses on recipes and contains an amazing catalog of them. Her blog was started in 2010 and has since become the go-to-spot for lavish paleo recipes. Our favorite posts from her include Award Winning Paleo Recipes and Paleo Sriracha (Homemade 20 minute Sriracha).
5. PaleOMG
Follow Juli @paleomg on Twitter
PaleOmg Is written and maintained by Juli Bauer. Juli’s blog isn’t too focused on the science behind paleo because she doesn’t even maintain a strict paleo diet. However, she is extremely passionate about food and has some great paleo recipes on her website. Juli is also a crossfit teacher. She is the author of a Paleo cookbook entitled “OMG. That’s Paleo?”. Some of our favorite recipes from her blog include Almost 5 Ingredient Pizza Spaghetti Pie and Sweet Potato Brownies.
6. Everyday Paleo
Follow them @everydaypaleo on twitter
Everyday Paleo is different from most paleo blogs in that it is written and run by a group of individuals. Sarah Fragoso, Dain Sandoval, Jason Seib, Mark Purdy and Rachel Zanger are all contributors to this awesome website. The main contributor and webmaster, Sarah Fragoso is the author of numerous Paleo books including a children’s book titled “Paleo Pals: Jimmy and the Carrot Rocket Ship”. Everyday Paleo is also unique in that it maintains a podcast video section. Like most paleo pages Everyday Paleo hosts an extensive online recipe book. Our favorite recipes include Egg Cupcakes! and Homemade Paleo Mayo Cooking Demo.
7. The Domestic Man
Follow them @thedomesticman on twitter
The Domestic Man is written and maintained by Russ Crandall who is a Russian translator for the US Navy. Russ posts new paleo and gluten free recipes every Tuesday. The Domestic Man was founded in 2010 based on the belief that humans have become domesticated and have lost touch with their lineage. His recipes focus on “classic, traditional, and international dishes from a historical, linguistic, and cultural perspective”. His top posts include Building a Better Chicken Nugget and Grain-Free Flatbread.
8. Paleo Leap
Follow them @paleoleap on twitter
Paleo Leap, formerly known as Paleo Diet Lifestyle, is a great resource for those new to the Paleo lifestyle or are interested in learning more about the benefits of Paleo. With easy Paleo cheat sheets and more than 350 paleo cooking recipes, Paleo Leap can surely help anyone “leap” into the paleo lifestyle. Paleo Leap also offers the resources and guidance for the lifestyle changes that eating Paleo-style brings. Notably, Paleo Leap has articles on transitioning to paleo, money saving tips and even an extensive 14-day meal plan to get you started. We recommend checking out their Paleo 101 and Are Nuts and Seeds Healthy posts.
9. Rubies & Radishes
Follow them @rubies_radishes on twitter
Rubies and Radishes is written by Arsy of Santa Cruz, California. Santa Cruz, Arsy tells us, is something of a mecca for fresh and healthy foods. Arsy grew up in an unhealthy family that struggled with diabetes, high blood pressure and as Arsy puts it, “the list goes on”. This unfortunate experience inspired her to take a different path and choose a healthier lifestyle. She is the author of a cookbook titled “The Paleo Slow cooker”. Her top posts include 30 Paleo Tips & Tricks to Live By! and Homemade Coconut Milk… The Easy Way.
10. Real Food Liz
Follow her @realfoodliz on Twitter
Real Food Liz is ran by none other than “Real Food Liz” formally, “Cave Girl Eats”. Liz is the author of multiple books including one titled “The Skintervention Guide” about the relationship between good skin and a paleo diet. Besides running a paleo blog, Liz is a nutrition coach, active podcaster, magazine columnist, and a Nutritional Therapy Practitioner (NTP™) certified by the Nutritional Therapy Association. Her top posts include 5 Reasons Real Eggs Beat Egg Beaters and 3-Ingredient Bacon Jam.
Reminder:
Class Sign-up is Mandatory!!!
WOD: 01/04/18
On a 20 minute clock, 5 rounds of:
1 minute of KB Snatches, 53/35-lbs.
1 minute of sit-ups
1 minute of lunges
1 minute of rest
Skill of the Month:
2 minute AMRAP of:
Max Strict Pull-ups
Rest 1 minute
2 minute AMRAP of:
Ring Rows
WOD: 01/03/18
Snatch or Clean and Jerk
3-3-3-3-3 reps
12 minute AMRAP of:
1 Snatch, 155/105-lbs.
3 Clean and Jerks, 155/105-lbs.
30 Double-unders
Skill of the Month:
6 x 5 Strict Chin-ups
Sign-up!
We are making Class Sign-up 100% Mandatory starting this week!
This is in the spirit of making CrossFit Train an even better place. By tracking all of you athletes we can hopefully give a better experience and try to keep class sizes to reasonable numbers.
Please try your best to sign-up for every class that you attend.
Coaches will be doing attendance and you will be assigned a minimum penalty of 10 burpees if you are not signed up for class! (We will take it easy on you for the first couple of weeks, just try your best!)
Announcement:
Class Sign-up is 100% Mandatory starting this week.
Minimum Penalty = 10 burpees
Sign-up!!!!!
WOD: 01/02/18
3 rounds for time of:
60 Squats
30 Knees to Elbows
30 Ring Push-ups
Skill of the Month:
Strict Pull-up Test
The January Skill of the Month is the "Strict Pull-up".
Today will be the "Test" day. If you miss the "Test" day then your next day back in the gym you can complete the test. You can record your test on SugarWOD or any other way that you like. At the end of the month we will "Retest".
The "Test" is a max set of Strict Pull-ups.
If you do not yet have a strict pull-up you may use a band or ring rows to test your strict pull-up abilities.
After the "Test" day is completed then the work begins. Each week day there will be Extra "Skill of the Month" Work programmed. Sometimes it will be included in class, other days it will be optional and you may complete it on your own time if you would like.
HAPPY NEW YEARS!!!!!
💥Start your Year Off with a WOD💥
There will only be one class on New Year’s Day at 10am, and Open Gym at 11am.
This is a Community workout. Bring Friends, Family, Coworkers, or anybody else who wants to start their year with some fitness!!!
WOD: 01/01/18
In 20:18 complete as many rounds as possible of:
20 Kettlebell Swings, 53/35-lbs.
18 Burpees
20 Pull-ups
18 Kettlebell Step-ups, 53/35-lbs.
*With a Partner, share work as needed.
Reminder:
Monday (New Year's Day) there will only be one Class at 10am and Open gym at 11am.
This workout, "Start your Year Off with a WOD", is welcome to the public, bring anybody and everybody to come try out Train and begin their year with some fitness!
WOD: 12/31/17
4 minute AMRAP of:
Rope Climbs
Rest 1 minute
4 minute AMRAP of:
Calorie Row/Ski/Bike
Rest 1 minute
4 minute AMRAP of:
Rope Climbs
Rest 1 minute
4 minute AMRAP of:
Calorie Row/Ski/Bike
WOD: 12/30/17
Teams of 3:
AMRAP 7 minutes of:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7 minutes of:
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
rest 3 minutes
AMRAP 7 minutes of:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
WOD: 12/29/17
3 rounds for time of:
Run 800 meters
275/185-lb. deadlifts, 15 reps
15 strict handstand push-ups
Skill of the Month
For the year of 2018, CrossFit Train is going to dedicate each month to a “Skill of the Month”. The Goal of the “Skill of the Month” is to give you measurable progress towards improving all aspects of your fitness!
At the beginning of each month there will be a “Test” of the skill and at the end of the month there will be a “Retest” of the skill to measure how much you have improved.
In between these tests, every weekday there will be extra work to help you all improve this skill. Some days the work will be included in class as a “Cash-out” style extra, or some days it will be extra-curricular work you can complete after or before class if you would like to.
The Skill for the month of January will be the Strict Pull-up.
Starting January 2nd with a “Test” of either how many strict pull-ups you can do, how close you are to your first strict pull-up, or how many strict pull-ups you can do with a band. From then on there will be a variety of different work for every skill level to help towards bettering your strict pull-up abilities!
(If you miss the “Test” on the second you will simply complete the test on the next day that you are at the gym.)
WOD: 12/28/17
Thruster 5-5-5-3-3-3-1-1-1 reps
3 rounds for time of:
Row 250 meters
30/20-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups
This New Year's Day at 10am!!!
CrossFit Train's New Year's Resolution is to "Start your Year Off with a WOD"
This coming Monday, (01/01/18) New Year's Day, all normally scheduled classes are cancelled and there will only be one class at 10am and Open Gym at 11am.
This will be our annual "Start your Year Off with a WOD", a great big workout to start your year off the right way, with some fitness!
"Start you Year Off with a WOD" will be a Community workout, anybody and everybody is welcome to come to the workout and try us out!
Invite your friends, coworkers, neighbors, acquaintances, family, or whoever else that you would like!
Let's start our years off with with a workout!