WOD: 02/09/19

Kelly with Friends
Teams of 4
5 rounds each of:
1&2: Max Distance Row
3&4: 30 Partner Plank Jump Overs
       30 Partner Wall-balls

*Score is total distance.
*40 minute time cap.

WOD: 02/08/19

Push Press 2-2-2-2-2-2-2-2-2-2 reps

Deadlift 2-2-2-2-2-2-2-2-2-2 reps

*Rest 60 seconds between all sets.

EXTRA:
Floater WOD:
20 Cal Row
20 Cal Ski
20 Cal Bike

Michael Hernandez:

EMT and CF-L1

Athletic Background:

Played hard as a young boy! Runnin’, jumpin’, climbing trees. Played high school soccer and lacrosse. Wrestled for a bit as well.

Favorite Movement to Teach:

Love teaching the pressing series. (Press, push press, push jerk)

What Do I love most about Coaching:

PR’s are fun, but I love improving the little things!

Favorite Movement:

Power cleans!

Favorite WOD:

Murph

Favorite CrossFit Athlete:

Female: Kara Saunders

Male: Pat Vellner or Josh Bridges

Favorite Cheat Meal:

Pizza, or Taco Bell... I can always get down with a Big Mac.... pretty much anything I “shouldn’t” eat...

What I like to do besides CrossFit:

I enjoy school ( I know... NERD). Been known to throw down HARD on some call of duty! I also like anything outdoors and shootin guns with my buds! And Some good quality time with the wife is never a bad time :)

Favorite thing about CrossFit Train:

THE PEOPLE!

WOD: 02/07/19

20 minute AMRAP of:
20 Kettlebell Cleans (10/arm)
15 Kettlebell swings
10 Burpees over the Kettlebell

*53/35-lb. Kettlebell.

Tanna Baggenstos:

CrossFit Level 1 Trainer

Athletic Background:

Played all the sports growing up, but focused on basketball and softball through high school, also did a lot of lifting and normal globo gym workouts through high school after practices. I've always loved to workout, then found CrossFit.

Favorite Movement to Teach:

I love to teach pull ups, or pull up drills. I have found that pull ups are a standard movement most people feel is out of reach for themselves, but is something everyone would love to get one day. It is very easy to scale and drill to progress to hard versions. Watching someone finally get their first kipping pull up, or strict pull up, and seeing a light in their eyes because they have achieved something they once thought wasn't going to be possible is incredible. 

What Do I love most about Coaching:

I love everything that has to do with coaching. I knew when I first started that one day I would love to coach because I wanted to help people the way our coaches have helped me. It is incredibly rewarding watch people put their life on hold for one hour just to get a workout in, and prioritize their health and fitness. I get more excited for people when they PR, or when a movement they've been struggling with finally "clicks". Being able to help people achieve health and fitness goals, show them new movements they've never tried, and being apart of their one hour a day they set aside for themselves to better their health makes me so happy. I just wanna make people happy, feel encouraged, and help them do things they didn't think they could.

Favorite Movement:

Pull ups or cleans

Favorite WOD:

"Mary" 20 min AMRAP of:
5 handstand push ups
10 pistols
15 pull ups

Favorite CrossFit Athlete:

Rich Froning and Kara Saunders

Favorite Cheat Meal:

Ice cream

What I like to do besides CrossFit:

Besides CrossFit I love spending as much time as I can with my family, my dogs, and my friends. I love to go boating, riding dirt bikes, doing anything outdoors, or spending nights in with my friends watching movies. 

Favorite thing about Crossfit Train:

My favorite thing about CrossFit Train is the people. This community is why I fell in love with CrossFit and why I wanted to become a coach. When I'm away on break I'm constantly thinking about coming back, it's a second family and everyone cares about each other. I love the atmosphere, the encouragement, and the competitiveness. It's an incredible place to be at. 

WOD: 02/06/19

Each for time:
Row 600m
Row 900m
Row 1200m
Row 900m
Row 600m

Rest as needed between each distance.

Over the next few days we will be posting quick interviews done with our newest coaches so that you can get to know them better!

Nichole Bentz:

-CrossFit Level 1 Certification

Athletic Background:
I did Basketball and Track for all 4 years of high school. Along with Volleyball and Dance team for 3 years. I was on the OSU Women's Crew team for the Fall term of my freshman year. After that I did lightweight body-building with friends and community pick-up basketball games until Crossfit. 

Favorite Movement to Teach:
The power clean or the deadlift. What's more fun then teaching how to pick up heavy things?!

What Do I love most about Coaching:
I like to see the change in confidence. Some times people wont be confident about a movement and then once it clicks they OWN it like none other. It is so great to see. But really everything about coaching is my favorite. Talking to everyone, hearing about how their days have been, and joking around it is all the best. 

Favorite Movement:
Any kind of Clean and the Deadlift.

Favorite WOD:
Any Hero WOD or anything that is long and mentally challenging as much as it is physically challenging. 

Favorite CrossFit Athlete:
Dan Dreamboat Bailey!!! 

Favorite Cheat Meal:
Donuts..always.

What I like to do besides CrossFit:

I like to read British 18th Century literature, ride my horse, and photography.

Favorite thing about CrossFit Train?:

The community all the way. On my very first day I felt so welcomed and I made friends so quickly. Train has the feeling of just throwing down a workout at a friends house. After working out at other gyms before Train it was amazing to find a community like this. Everyone is so open and loving. They cheer for you not only in the gym, but also in life. I have made some lifelong friends here.

WOD: 02/05/19

EMOTM for 12 minute:
Front Squat, 3 reps

30-20-10 reps for time of:
Single-arm DB Thrusters, 50/35-lbs.
Box Jumps, 24”/20”

WOD: 02/04/19

27 minute AMRAP of:
21 Toes to Bar
15 Power Cleans, 155/105-lbs.
90 Double-unders

WOD: 02/03/19

Dumbbell “Jack”
Complete as many rounds as possible in 20 minutes of:
Single DB Push press, 10 reps/arm
10 KB or DB Swings
10 Box jumps, 24/20 inch box

*Use a 53/35-lb. KB or a 50/35-lb. DB.

WOD: 02/02/19

Team 500

Teams of 2:
30 minute AMRAP of:
200 Thrusters, 45/35-lbs.
100 Pull-ups
100 Handstand Push-ups
100 Calorie Row

WOD: 02/01/19

EMOTM for 7 minutes:
Hang Power Snatch, 5 reps

EMOTM for 7 minutes:
Power Snatch, 3 reps

EMOTM for 14 minutes:
Odd: 1 Power Snatch
Even: Max Wall-balls, 20/14-lbs.

WOD: 01/31/19

10 minute AMRAP of:
20 KB Swings, 53/35-lbs.
15 Push-ups

Rest 5 minutes.

10 minute AMRAP of:
20 DB Snatches, 50/35-lbs.
15 Pull-ups