WOD: 1/28/18
Stations
3 rounds of:
3:00 Wall-balls/Med-ball Cleans, 20/14
3:00 Push-ups/Pull-ups
3:00 Power Cleans/Push Jerks, 135/95-lbs.
*During the 3:00 you get to choose what you want to do, every rep counts.
Sign-up for Fit February, sign-up sheet at the front of the gym.
Sign-up for the Open -----> https://games.crossfit.com/
WOD: 1/27/18
"Moore"
Complete as many rounds in 20 minutes as you can of:
Rope Climb, 1 ascent
Run 400 meters
Max reps Handstand push-up
There is a Fit February Sign-up sheet located at the front of the gym. Cost for registration is $10 cash each or $15 charged to your account each.
Also, make sure to join the Fit February Facebook Group:
https://www.facebook.com/groups/212086269367677/?source_id=243238915727701
Starts Thursday February 1st ends Wednesday February 28th.
The rules for the Fit February Nutrition Challenge are simple.
Team-up and sign-up, get daily points by following the dietary rules presented below, participate in other activities to gain addition points, and win!
The Grand Prize is 1 FREE month of Membership for each partner, 2nd Place is 50% off a month of Membership for both partners, and 3rd Place is 25% off a month of Membership for both partners.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar." - Greg Glassman
Daily Points
Each Fit February participant will start every day with 7 points. These points represent the 7 aspects of the Paleo Diet. Points will be reported daily online and kept track of in hard copy as well.
Eat real food. Lean Meat, seafood, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut, walnut,avocado). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural. Be reasonable here!
Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter! Green beans and snap peas are just fine.
Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
Do not eat processed foods. This includes protein shakes (other than your daily allowance), processed bars like Zone, Balance, and Pure Protein bars, dairy-free creamers, etc. Please speak with us if you have special needs, or questions.
Do not drink alcohol, in any form.
So, if you follow points 1-6 completely, but have a beer after dinner, you get only 6 points for the day. Subtract a point for the day if you have milk or cream in your coffee. Eat a bagel – subtract a point. Eat a Bagel with Cream Cheese, subtract 2 points. Etcetera. If you have a beer, milk in your coffee and a bagel all in one day, you’re down to 4 points for that day.
If you offend the same rule twice then you subtract another point. So if you had a bagel for breakfast and bread at lunch then you must subtract 2 points. If you really go crazy this could bring you down into the negative points. Don’t do that!
If you have a question about whether something counts as a point or not, ask and we’ll figure out an answer.
Allowances:
1. You will be allowed 1 to have tequila, red wine, or cider with 1 meal per week.
2. You will be allowed 1 Protein shake per day.
3. Chewing Gum is allowed. Be reasonable!
Bonus Points
Earn one bonus point per day that you get 7.5+ hours of sleep.
Earn one bonus point per day (maximum of 5 per week) for each WOD you complete at CrossFit Train 97333
*There will be Bonus Points awarded for special recipes, cooking, participation, workouts, social media, and other challenges throughout the month.
Tracking Points
You must Log you points daily on Google Forms and you must log them in writing on our print-out score sheets.
Google Forms:
https://docs.google.com/forms/d/e/1FAIpQLSf1egjniqNtRmTWEUZMx3idm2Zq7XmsVljYy4KiNy40u2gxOQ/viewform?usp=sf_link
Benchmark WODs
To measure performance gains, we’ll be doing three benchmark WODs at the beginning and end of the challenge.
1: Run 2000m
2: “97333”
9 rounds for time of:
7 Burpee Box Jump Overs, 24”/20”
3 Deadlift
3 Power Cleans
3 Shoulder to Overhead
*you choose the weight.
3: 2 Rep Max Front Squat
The number of points awarded for improvement on the benchmark WODs — TBD.
Partners
This is a Partner Challenge. Find somebody to team up with, help keep you on track, and accountable. You can share recipes, go to workouts together, cook as partners, share notes and ideas, etc. Having a partner is what this challenge is all about, being in it with somebody else will help you to achieve your goals. Make sure to share contact info and keep in touch throughout the Challenge.
WOD: 1/26/18
18.Zero
21-15-9 reps for time of:
Dumbbell snatches, 50/35-lbs.
Burpees, jumping over the dumbbell
Rest as needed.
21-15-9 reps for time of:
Dumbbell Thrusters, 50/35-lbs.
Toes to Bar
The Open is for EVERYBODY! Seriously! That means you!
WOD: 1/25/18
Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/105-lbs.
12 Push-ups
15 Box jumps 24"/20”
There is a Fit February Sign-up sheet located at the front of the gym. Cost for registration is $10 cash each or $15 charged to your account each.
Also, make sure to join the Fit February Facebook Group:
https://www.facebook.com/groups/212086269367677/?source_id=243238915727701
Starts Thursday February 1st ends Wednesday February 28th.
The rules for the Fit February Nutrition Challenge are simple.
Team-up and sign-up, get daily points by following the dietary rules presented below, participate in other activities to gain addition points, and win!
The Grand Prize is 1 FREE month of Membership for each partner, 2nd Place is 50% off a month of Membership for both partners, and 3rd Place is 25% off a month of Membership for both partners.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar." - Greg Glassman
Daily Points
Each Fit February participant will start every day with 7 points. These points represent the 7 aspects of the Paleo Diet. Points will be reported daily online and kept track of in hard copy as well.
Eat real food. Lean Meat, seafood, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut, walnut,avocado). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural. Be reasonable here!
Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter! Green beans and snap peas are just fine.
Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
Do not eat processed foods. This includes protein shakes (other than your daily allowance), processed bars like Zone, Balance, and Pure Protein bars, dairy-free creamers, etc. Please speak with us if you have special needs, or questions.
Do not drink alcohol, in any form.
So, if you follow points 1-6 completely, but have a beer after dinner, you get only 6 points for the day. Subtract a point for the day if you have milk or cream in your coffee. Eat a bagel – subtract a point. Eat a Bagel with Cream Cheese, subtract 2 points. Etcetera. If you have a beer, milk in your coffee and a bagel all in one day, you’re down to 4 points for that day.
If you offend the same rule twice then you subtract another point. So if you had a bagel for breakfast and bread at lunch then you must subtract 2 points. If you really go crazy this could bring you down into the negative points. Don’t do that!
If you have a question about whether something counts as a point or not, ask and we’ll figure out an answer.
Allowances:
1. You will be allowed 1 to have tequila, red wine, or cider with 1 meal per week.
2. You will be allowed 1 Protein shake per day.
3. Chewing Gum is allowed. Be reasonable!
Bonus Points
Earn one bonus point per day that you get 7.5+ hours of sleep.
Earn one bonus point per day (maximum of 5 per week) for each WOD you complete at CrossFit Train 97333
*There will be Bonus Points awarded for special recipes, cooking, participation, workouts, social media, and other challenges throughout the month.
Tracking Points
You must Log you points daily on Google Forms and you must log them in writing on our print-out score sheets.
Google Forms:
https://docs.google.com/forms/d/e/1FAIpQLSf1egjniqNtRmTWEUZMx3idm2Zq7XmsVljYy4KiNy40u2gxOQ/viewform?usp=sf_link
Benchmark WODs
To measure performance gains, we’ll be doing three benchmark WODs at the beginning and end of the challenge.
1: Run 2000m
2: “97333”
9 rounds for time of:
7 Burpee Box Jump Overs, 24”/20”
3 Deadlift
3 Power Cleans
3 Shoulder to Overhead
*you choose the weight.
3: 2 Rep Max Front Squat
The number of points awarded for improvement on the benchmark WODs — TBD.
Partners
This is a Partner Challenge. Find somebody to team up with, help keep you on track, and accountable. You can share recipes, go to workouts together, cook as partners, share notes and ideas, etc. Having a partner is what this challenge is all about, being in it with somebody else will help you to achieve your goals. Make sure to share contact info and keep in touch throughout the Challenge.
WOD: 1/24/18
Eva
5 rounds for time of:
Run 800m
30 kettlebell swings
30 pull-ups
Men: 70 lb.
Women: 53 lb.
*This workout will be time capped, so please scale appropriately!
Scaling Options:
Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 53 lb.
Women: 35 lb.
Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups
Men: 35 lb.
Women: 20 lb.
WOD: 1/23/18
Establish a 1RM Power Clean
21-15-9 reps for time of:
Push Presses
Power Cleans
Men: 135 lb.
Women: 95 lb.
Starts Thursday February 1st ends Wednesday February 28th.
The rules for the Fit February Nutrition Challenge are simple.
Team-up and sign-up, get daily points by following the dietary rules presented below, participate in other activities to gain addition points, and win!
The Grand Prize is 1 FREE month of Membership for each partner, 2nd Place is 50% off a month of Membership for both partners, and 3rd Place is 25% off a month of Membership for both partners.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar." - Greg Glassman
Daily Points
Each Fit February participant will start every day with 7 points. These points represent the 7 aspects of the Paleo Diet. Points will be reported daily online and kept track of in hard copy as well.
Eat real food. Lean Meat, seafood, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut, walnut,avocado). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural. Be reasonable here!
Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter! Green beans and snap peas are just fine.
Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
Do not eat processed foods. This includes protein shakes (other than your daily allowance), processed bars like Zone, Balance, and Pure Protein bars, dairy-free creamers, etc. Please speak with us if you have special needs, or questions.
Do not drink alcohol, in any form.
So, if you follow points 1-6 completely, but have a beer after dinner, you get only 6 points for the day. Subtract a point for the day if you have milk or cream in your coffee. Eat a bagel – subtract a point. Eat a Bagel with Cream Cheese, subtract 2 points. Etcetera. If you have a beer, milk in your coffee and a bagel all in one day, you’re down to 4 points for that day.
If you offend the same rule twice then you subtract another point. So if you had a bagel for breakfast and bread at lunch then you must subtract 2 points. If you really go crazy this could bring you down into the negative points. Don’t do that!
If you have a question about whether something counts as a point or not, ask and we’ll figure out an answer.
Allowances:
1. You will be allowed 1 to have tequila, red wine, or cider with 1 meal per week.
2. You will be allowed 1 Protein shake per day.
3. Chewing Gum is allowed. Be reasonable!
Bonus Points
Earn one bonus point per day that you get 7.5+ hours of sleep.
Earn one bonus point per day (maximum of 5 per week) for each WOD you complete at CrossFit Train 97333
*There will be Bonus Points awarded for special recipes, cooking, participation, workouts, social media, and other challenges throughout the month.
Tracking Points
You must Log you points daily on Google Forms and you must log them in writing on our print-out score sheets.
Google Forms:
https://docs.google.com/forms/d/e/1FAIpQLSf1egjniqNtRmTWEUZMx3idm2Zq7XmsVljYy4KiNy40u2gxOQ/viewform?usp=sf_link
Benchmark WODs
To measure performance gains, we’ll be doing three benchmark WODs at the beginning and end of the challenge.
1: Run 2000m
2: “97333”
9 rounds for time of:
7 Burpee Box Jump Overs, 24”/20”
3 Deadlift
3 Power Cleans
3 Shoulder to Overhead
*you choose the weight.
3: 2 Rep Max Front Squat
The number of points awarded for improvement on the benchmark WODs — TBD.
Partners
This is a Partner Challenge. Find somebody to team up with, help keep you on track, and accountable. You can share recipes, go to workouts together, cook as partners, share notes and ideas, etc. Having a partner is what this challenge is all about, being in it with somebody else will help you to achieve your goals. Make sure to share contact info and keep in touch throughout the Challenge.
There is a Fit February Sign-up sheet located at the front of the gym. Cost for registration is $10 cash each or $15 charged to your account each.
Also, make sure to join the Fit February Facebook Group:
https://www.facebook.com/groups/212086269367677/?source_id=243238915727701
WOD: 1/22/18
Tabata Jumping Lunges
Rest 1 minute
Tabata Air Squat
Rest 1 minute
Tabata Handstand Hold
Rest 1 minute
Tabata Chin over pull-up bar hold
Rest 1 minute
Tabata Abmat Sit-ups
*Score is total reps or seconds.
WOD: 01/21/18
Snatch and Clean & Jerk Clinic, January 20th with Chris Swartz
---> Sign-up Here: http://www.ironbeaverweightlifting.com/intro-classes-clinics/saturday-weightlifting-clinics
WOD: 01/20/18
Officer McCartney Tribute WOD
For time with a Team of 3:
Row 2000m, shared
14 Thrusters, 50/35-lb. DB, each
34 KB Swings,70/53-lb., each
484 Double-unders, shared
108 Burpees, shared
2000m Row, shared
18 Deadlifts, 225/135-lbs., each
From CrossFit Yelm's Facebook page:
This is a tribute WOD to Officer Daniel McCartney.
Daniel is a coach at CrossFit Yelm, Washington. He passed away Monday morning 1-08-2018 responding to a home invasion. As every officer would do Daniel gave chase to the two men. He shot one, but unfortunately Daniel was fatally shot by the second man.
Daniel is such an amazing father and husband. He leaves behind 3 young boys and a beautiful wife that he loves with his whole heart!
If you find it in your heart to give please do if you just need to write a message we would love hear from you. Below is the account we have set up for Daniels family.
https://www.youcaring.com/mccartneyfamily-1063050
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: 01/19/18
Up for a challenge?
We are doing a clean eating challenge here at CrossFit Train for the entire month of February and we want as many members to participate as possible! Not only will you get to reap the awesome health benefits of an entire month of clean eating which is a perfect nutritional prep for the Open, but we are going to make this a competition. You will win points for eating clean, working out, and a variety of other challenges. The grand prize winners will win one month free membership!
So what exactly is clean eating? Some people may use the term eating “clean” synonymously with Paleo, but the term originated in the 1960’s, prior to the emergence of the Paleo Diet. As it was originally conceived, “clean” eating meant only eating whole foods and avoiding all processed foods. However, the concept has evolved and nowadays “clean” eating can mean slightly different things to different people.
Why do a 30-day challenge? First of all, why not? It is a short-term commitment that can be super fun when you do it with others, like your CrossFit Train family. And there will be prizes!! But more importantly, you will very likely learn something new and feel better afterwards. Let’s face it, many of us still need a little recovery from the holidays. You have hopefully gotten back on the healthy wagon in January but regardless, a 30-day challenge is a perfect nutritional “reset”. It will help heal your gut and shift your gut microbes to a healthier microbial community. It will help you break cravings, have more energy, feel more stable, and lose excess fat.
Stay tuned for more information on the specific details of our Fit February challenge!!!
But, if the Paleo Diet or this sort of a nutritional challenge is new to you, check out these online resources:
What is Paleo?
https://blog.paleohacks.com/paleo-diet-food-list/
https://thepaleodiet.com/what-to-eat-on-the-paleo-diet-paul-vandyken/
Info about similar nutritional challenges and why should you do it?
https://challengeseries.lurongliving.com/resolution18/
And get ready for February by downloading a recipe app. All the cool kids are doing it!
Paleo Leap (iOS and Android)
Paleo Plate (iOS and Android)
Nom Nom Paleo (iOS)
Caveman Feast (iOs and Android)
