Sign-up for Class! Minimum Penalty = 10 Burpees

And Sign-up for the CrossFit Games Open ---> https://games.crossfit.com/

Snatch and Clean & Jerk Clinic, January 20th with Chris Swartz
---> Sign-up Here:   http://www.ironbeaverweightlifting.com/intro-classes-clinics/saturday-weightlifting-clinics

WOD:   01/18/18

18 minute AMRAP of:
15 Dumbbell Snatches, 50/35-lbs.
12 Burpees over the Dumbbell
9 Toes to Bar

Pull-up Bar Grip

How to Grip the Pull-up Bar in order to be most successful has always been up for debate. Here at CrossFit Train we have always taught to use a Thumbs around Grip on the Pull-up Bar, meaning a normal grip, how you would grab a shopping cart handle for example. There is merit to both Thumb over and Thumb around grips, but there is a common theme among both grips: as much of the hand as possible needs to be wrapped around the bar to get the most out of all of your pulling muscles.

A few references on the subject:

Taken from CrossFit Training's Instagram:

Your pull-up grip affects strength, specific muscle groups, and skill transfer.   

• Using a "thumb over" grip feels stronger.
• "Thumb over" emphasizes lats and upper back.
• "Thumb around" can be safer when doing high rep pull-ups.
• "Thumb around" transfers better to other movements with similar grips.
• Examples: snatch, clean, deadlift, kettlebell swing, muscle-up.

And a Video from Crossfit Jaakarhu:

How do you hold on to the pull-up bar? Coach Jessica Estrada explains how to improve your pull-up position and limit ripping. CrossFit Jääkarhu is a community in Austin, Texas focused on identifying goals, coaching progress and getting results. Learn more at karhustrength.com

Try out both styles of grip and find what works best for you. Thumbs around grip is the safest so if anything that should be your default. As always feel free to talk to a coach on the subject to offer some guidance!

Thank you Jason Hilkey for bringing up the subject!

Sign-up for Class! Minimum Penalty = 10 Burpees

And Sign-up for the CrossFit Games Open ---> https://games.crossfit.com/

Snatch and Clean & Jerk Clinic, January 20th with Chris Swartz
---> Sign-up Here:   http://www.ironbeaverweightlifting.com/intro-classes-clinics/saturday-weightlifting-clinics

WOD:   01/17/18

21-15-9 reps for time of:
Deadlifts
Box jumps

Men: 315 lb., 30-in. Box
Women: 205 lb., 24-in. Box

Registration for the 2018 Reebok CrossFit Games Open is live! https://games.crossfit.com/register/athlete Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.

 

Sign-up for the CrossFit Games Open ---> https://games.crossfit.com/

Sign-up for Class! Minimum Penalty = 10 Burpees

And Sign-up for the CrossFit Games Open ---> https://games.crossfit.com/

WOD:   01/16/18

Workout 17.5

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

Men use 95 lb.
Women use 65 lb.

The CrossFit Train January Newsletter is Out!!!

If you didn't receive a copy via email then follow this link below ----->

http://mailchi.mp/829ee93e672e/crossfit-train-january-2018-newsletter

Sign-up for Class! Minimum Penalty = 10 Burpees

And Sign-up for the CrossFit Games Open ---> https://games.crossfit.com/

WOD:   01/15/18

Power Snatch
3-3-3-3-3 reps



Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope

Men: 95 lb.
Women: 65 lb.

The Limited CrossFit Membership at Willamette Power Yoga

Crossfit and Yoga complement each other so well that we’ve made it easy and affordable to do both!

Practicing power vinyasa yoga can increase range of motion, flexibility, core strength, attention, focus and contribute to your overall health and wellness.

Membership Details:

$50 per month with a 6 month contract

• Includes 5 Classes per month (classes do not accumulate or roll over from month to month)
• This membership saves athletes 25% off our lowest class price
• The Limited CF Membership is not available online. Sign up at the studio or by emailing us: willamettevalleypoweryoga@gmail.com

Weekend class Sign-up is also Mandatory!

WOD:   01/14/18

Open Workout 11.5

AMRAP 20 minutes of:
5 Power Cleans, 145/100-lbs.
10 Toes-to-bar
15 Wall Ball Shots, 20/14-lbs.

Sign-up for weekend classes is Mandatory as well!!!

 

WOD:   01/13/18

Sled Drag-athon

Teams of 3

30 minute AMRAP of:
200m Sled Drag 90/45-lbs.
30 Kettlebell Swings, 53/35-lbs.
30 Goblet Squats, 53/35-lbs.
20 Calorie Row/Ski/Bike

*While 1 partner completes the Sled Drag the other two share work on KB and Calories. Switch when the partner returns. Score is reps completed in the inside AMRAP.

Sign-up for Classes!!!!
 

WOD:   01/12/18

5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks

 

Men: 185 lb.
Women: 125 lb.

Sign-up for the Open Now! -------->      https://games.crossfit.com/open

And here is a little quote taken from a CrossFit Games article to pump you up about signing up! "The Open is the great annual celebration of CrossFit. It’s accessible to everyone on Earth, and it showcases the scalability of a program that cures chronic disease even more readily than it produces amazing athletes. In the Open, we care about feelings and smiles and modifications. We revere the injured person who did just one rep to be part of the event, and we glorify the Average Joes and Janes who want to prove they’re fitter than last year. We wear stupid hats to earn points in intramural competitions, we cheer each other on, and we become healthier even if we sometimes go out for beers and complain about the burpees Dave Castro threw at us."
- Mark Warkentin (taken from https://games.crossfit.com/article/open-participate-and-celebrate/open)

Missy judging Sara through the lunges in 17.2 last Open!

Reminder:

Class Sign-up is 100% Mandatory.

Sign-up or pay the Burpee Penalty.

WOD:   01/11/18

Deadlift 8-8-6-6-4-4 reps

15 minute AMRAP of:
15 DB Deadlifts, 50/35-lbs.
12 DB Push Press, 50/35-lbs.
9 Burpees

Sign-up For Class

Minimum Penalty for nor signing up is 10 burpees.

WOD:   1/10/18
 

Each for time:
50 Calories, Row/Ski/Bike

40 Calories, Row/Ski/Bike

30 Calories, Row/Ski/Bike

20 Calories, Row/Ski/Bike

10 Calories, Row/Ski/Bike


*rest as needed between sets.

Class sign-up is 100% MANDATORY!!!

Sign-up!!!

WOD:   01/09/18

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Another CrossFit benchmark.

Yesterday was all about Absolute Strength.

Today is all about body-weight movements and endurance!