Happy Valentine's Day!

WOD: 02/14/19


Open Workout 12.3 with a DB
As Many Reps Possible in 18 Minutes.
15 Box Jumps, 24”/20”
12 Single Arm Push Press/each arm, 50/35-lb.
9 Toes-to-bar

Derek Eason
20/20

The Open

SIGN UP NOW AT: HTTPS://GAMES.CROSSFIT.COM/


WOD: 02/12/19



3 rounds Each For Time of:
20/15 Calorie Row
15 Deadlifts, 225/155-lbs.
20/15 Calorie Row


Rest as needed between rounds.


Derek Eason
Sign Up for the Open Now!!!

WOD: 02/11/19

For time, as a 2-person team:
400 Double-unders
200 Abmat Sit-ups
100 Hang Power Cleans, 135/95-lbs.
50 Handstand Push-ups, strict

(If doing it solo cut the reps in half)

THE OPEN!!!

It’s almost that time again!!! The open is right around the corner. For the folks that have been doing CrossFit for a while now, you already know what the open is and should be super excited!!!

But, for those who are newer to the gym and newer to CrossFit in general, I will explain more:
The Open is the first step to making it to the CrossFit Games, but that's just part of the story. The open is an online competition. Each week for 5 weeks starting February 21 they announce a workout. The workouts are announced Thursday at 5pm and you have until Monday to do the workout and submit your score on the website. Each week you can view how you did compared to people around the world, United States, Oregon your age group, or even your occupation. It’s awesome to see where you stack up against other people and fun just to have a little friendly competition in our gym.

Every Friday during the Open the workout of the day at CrossFit Train will be the Open workout. During the morning classes you can come in as normal and do the WOD with athletes judging each other in class. Friday afternoons from around 3:30pm to around 6:30pm we will be hosting Friday Night Lights!!!! Everybody is welcome to come watch and workout as we all throw down that weeks Open workout! Friday Night Lights is a blast, BE THERE!

The Open is also great because it will push you harder in workouts and help you accomplish goals that you never thought you could reach. The Open is about challenging yourself and seeing what you are capable of.

So don’t be scared or nervous to sign up. Trust me its worth it and you won’t be able to wait until next year’s Open to come!

SIGN UP NOW AT: HTTPS://GAMES.CROSSFIT.COM/


Derek Eason
Sunday Funday

WOD: 02/10/19


For time: 
50 Burpee Pull-ups 

For time: 
50 Burpee Box Jump Overs, 24"20" 

For time: 
50 Bar-facing Burpees 

*Rest 5 minutes between each 

Derek Eason
Saturday with Friends!

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.

Derek Eason
Floater

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

Derek Eason
New Coaches Spotlight: Michael Hernandez

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.

Derek Eason
New Coaches Spotlight: Tanna Baggenstos



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.



Derek Eason