WOD: 05/05/19
"Bubba Gump"
For time:
800 Meter Run
9 Hang Power Cleans, 155/105-lbs.
21 Bar-Facing Burpees
800 Meter Run
15 Hang Power Cleans, 155/105lbs.
21 Bar-Facing Burpees
800 Meter Run
21 Hang Power Cleans, 155/105lbs.
21 Bar-Facing Burpees
WOD: 05/04/19
“Farmer’s Row”
Teams of 3
35 minute AMRAP of:
1: Farmer’s Carry 200m, 50/35-lb. DBs
2 & 3: Max Calorie Row
*Switch when athlete 1 returns from carry.
Watch CrossFit Train Competitors at the Salem Slaughterfest!
This Coming Weekend Kristin, Paul Smith, and Rebecka will be competing at the Salem Slaughterfest!
They will be in heat 6, follow this link for more info!
http://nwfitgames.com/slaughterfest-2019/
WOD: 05/03/19
Complex Friday
5 Sets, "On the 3:00":
1 High Hang Squat Cleans
2 Hang Squat Cleans
3 Squat Cleans
*Rest
5 Sets, "On the 3:00":
3 Push Press
2 Push Jerks
1 Split Jerk
With the weather finally making a turn for the better its extra important to remember to stay hydrated! Check out this blog from CrossFit Invictus about what you need to know when it comes to drinking water!
WHY IS HYDRATION SO IMPORTANT?
Written by Jenn Ryan
Fluid balance can drastically affect your mood, energy, cognitive function, and many other processes in the body. On the flip side, you don’t need to over-hydrate either, but drinking when thirsty is generally a good cue to go by.
Water regulates your body temperature and lubricates your joints. If not hydrating properly, you might feel sluggish, have muscle cramps, or light headed.
Setting Your Hydration Goal
A standard way to get your total daily hydration goal is to drink ½ bodyweight (lbs) in ounces. If you exercise, add 15 ounces for every hour of exercise you’re doing. Calculate your daily minimum intake, and aim to hit that as a minimum.
Example: for a 200lb person who works out 1 hour per day, the minimum would be 115 ounces daily.
Implementing Your Hydration Goals
Carry around a refillable water bottle with you throughout your day. If the bottle tells you how many ounces it is, this makes it super easy to track how much you’re drinking – just add up the number of times you refill it.
Bored with plain water? Try adding lemon, lime, or cucumber to your water for a change of flavor. And no, you do not need to calculate the ‘macros’ in the added ‘flavoring’.
Drink a large glass of water as soon as you wake up. Coffee and tea can count towards your fluid intake, so long as it’s not the majority of it. I give myself a rule: for every cup of coffee or tea I drink, I must also have a glass of water the same size.
Monitoring Your Hydration
Check your urine color – the old tried and true method. Urine should be a light yellow color to indicate proper hydration. Doesn’t need to be clear. If it’s dark yellow, you’ll know to increase your fluid intake.
Article Source: https://www.crossfitinvictus.com/blog/why-is-hydration-so-important/
Watch CrossFit Train Competitors at the Salem Slaughterfest!
This Coming Weekend Kristin, Paul Smith, and Rebecka will be competing at the Salem Slaughterfest!
They will be in heat 6, follow this link for more info!
WOD: 05/02/19
For time:
Run 800m
21 Deadlifts
Run 400m
15 Deadlifts
Run 200m
9 Deadlifts
Run 200m
15 Deadlifts
Run 400m
21 Deadlifts
Run 800m
*Deadlifts at 225/155-lbs.
WOD: 05/01/19
Complete as many rounds as possible in 20 minutes of:
5 strict L pull-ups
10 ring dips
15 single-leg squats
Heidi and Dan with a badass FIRST place finish at the Festivus Games in Sandy, Oregon this last weekend! Winning the Master’s Division!
More CrossFit Train Competitors:
This Coming Weekend Kristin, Paul Smith, and Rebecka will be competing at the Salem Slaughterfest!
They will be in heat 6, follow this link for more info!
WOD: 04/30/19
7 sets of: Power Snatch + Overhead Squat
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, lunge left, then lunge right)
WHAT IS FITNESS?
By Greg Glassman
Scalability and Applicability
The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or untrained populations. The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance, the other for functional competence. Competence and dominance manifest through identical physiological mechanisms.
We have used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we do not change programs.
We get requests from athletes from every sport looking for a strength-and-conditioning program for their sport. Firemen, soccer players, triathletes, boxers and surfers all want programs that conform to the specificity of their needs. While we admit that there are surely needs specific to any sport, the bulk of sport-specific training has been ridiculously ineffective. The need for specificity is nearly completely met by regular practice and training within the sport, not in the strength-and-conditioning environment. Our terrorist hunters, skiers, mountain bikers and housewives have found their best fitness from the same regimen.
Article and image borrowed from https://journal.crossfit.com/article/what-is-fitness
INVASIVE PLANT REMOVAL SATURDAY MAY 18TH
Sometimes we PUSH and sometimes we PULL!
Can you lend a hand on Saturday, May 18th to improve the Mill Race natural area, neighboring the box? There are two opportunities on May 18th. The first opportunity is from 9am-12pm and that time will be dedicated to removing evasive weeds. In the afternoon, from 1-5pm volunteers will be placing a bark strip in the area.
Our members have a long history of coming together and pitching to help out, be that bringing awareness to issue, raising funds for family, or improving our community. Can we count on you to show up for CrossFit Train to help out Saturday, May 18th?
It would be great if we could send a crew to help out. When the Mill Race is well kept, there is less of chance of Highway 99 flooding. When the Millrace floods, it cut us off from accessing our daily WODs, and that would suck. Did you notice how the Mill Race did not flood this year? In 2012, it did. It didn’t this year because there has been more of an effort to keep the Mill Race maintained.
Right now, SAVE THE DATE! We will talk more details soon.
Rebecka Weinsteiger has been wodding at Crossfit Train since July 2013 and still loves it. You can find her at 6am usually and on the weekends.
WOD: 04/29/19
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. Box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. Box
WOD: 04/28/19
“Running Nate”
Complete as many rounds in twenty-five minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/53-lbs.
*Partner 1 Runs 400m, Partner 2 completes AMRAP of Nate.
WOD: 04/27/19
Tabata!!!
Tabata Right Arm DB Thruster, 35/25-lbs.
Tabata Push-up
Tabata Left Arm DB Thruster
Tabata Toes to Bar
Tabata Alternating DB Snatch, 35/25-lbs.
Tabata Pull-up
*Rest 1-2 minutes between each Tabata.
WOD: 04/26/19
EMOTM for 40 minutes:
1: Power Clean, 3 reps
2: Front Squat, 3 reps
3: Jerk, 3 reps
4: Rest
WHAT IS FITNESS?
By Greg Glassman
Integration
Every regimen, every routine contains within its structure a blueprint for its deficiency. If you only work your weight training at low reps you will not develop the localized muscular endurance that you might have otherwise. If you work high reps exclusively you will not build the same strength or power that you would have at low reps. There are advantages and disadvantages to working out slowly or quickly, with high weights or low weights, completing “cardio” before or after, etc.
For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as possible. Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Do not subscribe to high reps or low reps or long rests or short rests but strive for variance.
So then, what are we to do? Work on becoming a better weightlifter, stronger-better gymnast and faster rower, runner, swimmer, cyclist is the answer. There are an infinite number of regimens that will deliver the goods.
Generally, we have found that three days on and one day off allow for a maximum sustainability at maximum intensities. One of our favorite workout patterns is to warm up and then perform 3 to 5 sets of 3 to 5 reps of a fundamental lift at a moderately comfortable pace followed by a 10-minute circuit of gymnastics elements at a blistering pace and finally finish with 2 to 10 minutes of high-intensity metabolic conditioning. There is nothing sacred in this pattern. The magic is in the movements not the routine. Be creative.
Another favorite is to blend elements of gymnastics and weightlifting in couplets that combine to a dramatic metabolic challenge. An example would be to perform 5 reps of a moderately heavy back squat followed immediately by a set of max-reps pull-ups repeated 3 to 5 times.
On other occasions we will take five or six elements balanced between weightlifting, metabolic conditioning and gymnastics and combine them in a single circuit that we blow through three times without a break.
We can create routines like this forever. In fact, our CrossFit.com archives contain thousands of daily workouts consciously mixed and varied in this manner. Perusing them will give you an idea of how we mix and modulate our key elements.
We have not mentioned here our penchant for jumping, kettlebells, odd-object lifting and obstacle-course work. The recurring theme of functionality and variety clearly suggests the need and validity for their inclusion though.
Article borrowed from https://journal.crossfit.com/article/what-is-fitness
Finally, strive to blur distinctions between “cardio” and strength training. Nature has no regard for this distinction or any other, including our 10 physical adaptations. We will use weights and plyometrics training to elicit a metabolic response and sprinting to improve strength.