Health Consultations with Elise

New Years Resolutions Anyone?

Hopefully making some gains at Crossfit Train is on your list of New Years resolutions, but if you have other health goals for 2019, train member and health coach Elise Elliott-Smith will be available this Friday for free consultations.  Are you having trouble sleeping?  Having trouble dealing with stress?  Want to lose weight or get more lean?  Suspect you might have a food sensitivity?  Want to eat healthier but not sure where to start?

Stop in this Friday, January 11, from 4pm to 5:45pm.  Please come in prepared to talk for 10-15 minutes about one health concern. 

If you feel like you are struggling with weight loss please try to bring in copies of your most recent blood tests (especially if you are eating healthy, working out, and still not getting lean).

Looking forward to meeting some new Train members and helping some friends!!!

Elise Elliott-Smith

https://elisehealthcoach.com/

WOD: 01/10/19

4 rounds for time of:
Run 600m
30 Dumbbell Snatches, 50/35-lbs.
30 Pull-ups

WOD: 01/09/19

Pause Front Squat 3-3-2-2-1-1-1-1 reps
(3 second Pause)

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

WOD: 01/08/19

Deadlift 7-7-7-4-4-4-2-2-2 reps

7 minute AMRAP of:
7 Devils Press, 50/35-lbs.
70 Double-unders

WOD: 01/07/19

Complete as many rounds as possible in 15 minutes of:
1 Rope Climb
10 Box Jumps, 24”/20”
2 Rope Climbs
15 Box Jumps, 24”/20”
3 Rope Climbs
20 Box Jumps, 24”/20”

Rope Climbing is all about the foot hold.

Come to class today ready to learn or improve your Rope Clamp or work on your Rope Strength!

WOD: 1/06/19

Teams of 3

30 minute AMRAP of:

Partner 1: 1000m Row

Partner 2: AMRAP of Cindy or Mary

Partner 3: 30 Kettlebell Swings, 53/35-lbs.

*Alternate when Partner 1 completes Row.
*Partner 3 may rest with remaining time when finished with swings.
*Score is distance rowed and rounds of Cindy or Mary.

WOD: 01/05/19

For Time
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Rest 5:00

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Iron Beaver Weightlifting Announcement:

Join Iron Beaver Weightlifting starting January 8th for a 6 week weightlifting foundations class. Improve your weightlifting knowledge and skills. 

Classes meet every Tuesday and Thursday at 4:30pm and have a max registration of 10 participants. 

WOD: 01/04/19

7 sets of:
3 Position Squat Snatch
-High Hang
-Hang
-Floor

Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb.
Women: 105 lb.

Iron Beaver Weightlifting Announcement:

Join Iron Beaver Weightlifting starting January 8th for a 6 week weightlifting foundations class. Improve your weightlifting knowledge and skills. 

Classes meet every Tuesday and Thursday at 4:30pm and have a max registration of 10 participants. 

WOD: 01/03/19

Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD: 01/02/19

Turkish Get-up
3/3-3/3-3/3-2/2-2/2-2/2-1/1-1/1-1/1 reps

On a 12-minute clock:
1 minute of weighted sit-ups
1 minute of bar muscle-ups
2 minutes of weighted sit-ups
2 minutes of bar muscle-ups
3 minutes of weighted sit-ups
3 minutes of bar muscle-ups

New Years Schedule

Today (01/01) - “Start Your Year Off with a WOD” at 12pm, all other classes cancelled

Wednesday (01/02) - Schedule Return to Normal.

WOD: 01/01/19

“Start Your Year Off with a WOD”

Buy-in, or Cash-out of:
2019 meter Row
then;
20:19 AMRAP of:
20 Dumbbell Front Squats, 50/35-lbs.
19 Dumbbell step-ups, 24”/20”
20 Pull-ups
19 Burpees

*With a Partner, share work as needed.