Don’t forget about New Member Thursdays.

If you have a friend, family member, significant other, coworker, or acquaintance who would like to try CrossFit, tell them that they can come to any Thursday class for FREE!

5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are all open.

The more the merrier!!!!!

WOD: 05/15/19

4 rounds Each for time of:
Row 20 Calories
15 Toes to Bar
10 Deadlifts, 255/165-lbs.

WOD: 05/14/19

18 minute AMRAP of:
15 Burpees over the Bar
12 Shoulder to Overhead, 135/95-lbs.
3 Rope Climbs

Today we are Climbing, and we are climbing a LOT, and under fatigue. So we want to be climbing efficiently!

I have provided a few videos that go over a different rope climbing techniques and tips, check them out, and then listen closely to your coach in class today as they teach your their recommended technique and how to be as efficient and safe with it as you can!

THERE WILL BE NO 9AM CLASS ON SATURDAY MAY 18TH, INSTEAD WE WILL BE PARTICIPATING IN A CLEAN-UP IN THE BACK OF THE GYM!

THERE IS A SIGN-UP SHEET FOR THE CLEAN-UP AT THE GYM, IF YOU WOULD LIKE TO HELP PLEASE LET US KNOW!

WOD: 05/13/19

Overhead Squat 10-8-6-10-8-6 reps

7 rounds of:
200m Run
7 Overhead Squats, 115/75-lbs.

WOD: 05/12/19

Sunday Funday

3 rounds for time of:
20 Wall-balls, 20/14-lbs.
10 Dumbbell Manmakers
400m Run with Medicine Ball
20 Dumbbell Weighted Step-ups, 24”/20”
10 Burpees
200m Farmer’s Carry

*20/14-lb. Medicine Ball, 35/25-lb. DB’s

WOD: 05/11/19

Sledding into Cindy’s DMs

With a partner (Teams of 2)

30 minute AMRAP:

Partner 1:
Cindy
5 Pull-ups
10 Pushups
15 Air squats

Partner 2:
200m sled push/drag/pull/yoke/sandbag

WOD: 05/10/19

Sumo Deadlift 10-10-8-8-6-6-4-4-2-2 reps

21-15-9 reps for time of:
Dumbbell Snatch
Pull-ups

*DB as heavy as possible.
*Pull-ups as difficult as possible.
RX+ C2B, RX++ 12,9,6 BMU, RX+++ RMU

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. 

THERE WILL BE NO 9AM CLASS ON SATURDAY MAY 18TH, INSTEAD WE WILL BE PARTICIPATING IN THIS CLEAN-UP!

THERE IS A SIGN-UP SHEET FOR THE CLEAN-UP AT THE GYM, IF YOU WOULD LIKE TO HELP PLEASE LET US KNOW!

WOD: 05/09/19

“Double Dozen”

12 minute AMRAP of:
300m Run
15 DB Hang Power Cleans, 50/35-lbs.

Rest

12 min AMRAP of:
300m Row
15 Wall-balls, 20/14-lbs.

This article is geared towards “Competitive CrossFit” but that doesn’t mean that we can’t all gleam some information from it. We all have to rest during workouts, maybe if you make your rest more intentional or understand how and why you are resting you can get a bit more fit! Enjoy!

THE TRANSITION GAME

Written by Seth Page

Each and every workout, we play this game without giving it much thought. We complete a set of one movement and just stroll to the next. In the midsts of a workout, we typically use this moment between two movements as a rest period or a chance to take a couple extra deep breaths. Most of us just assume that’s the only place to gather yourself and find the will to press on. But is that always the right thing to do? What other ways can we approach this little gap of time and space between workstations, and where can we benefit?

The Deliberate Rest Station

Understanding that CrossFit is typically a race against the clock during a testing phase or competition gives us the idea that rushing everything will lead to the best result. That’s not always the case. We know that our power output diminishes over time, and will not replenish without “rest”. In the simplest terms, we have maximal power available for a few seconds, moderate power available for around 60 seconds, and once tanks are empty our “steady-slow” motor is just getting up to speed.

If we have a mixed modality workout (weightlifting, and/or gymnastics, and/or monostructural work), it can be assumed that we need a mix of strength, skill, and endurance to some degree. It’s also fair to assume that we’ll be drawing energy from all available sources once we are a couple minutes in. At a certain point, rest will be required, there is no way around it. One way to use our transition from movement to movement is as a deliberate rest station. This doesn’t mean we take a set amount of minutes off from work necessarily, it means we use the time of travel from one station to the next with the purpose of focusing on our breathing in hopes of adding more fuel to the tank. The deliberate rest has two major purposes: First, it can allow us to slow our heart rate closer to something more sustainable. Second, it gives us a brief moment of self assessment. The self assessment allows the more experienced among us to make fast decisions on how to attack our next set or round based on how we feel (Ex: Did we come out too hot? Are our shoulders fried? Should we break up the next movement earlier than previously planned?). Deliberate rest can help us recharge and refocus mid-wod to improve upon a line we have taken that may not be optimal for our results.

The Zero Rest Approach

Based on the above information, I think we all agree that some form of “rest” is required during a workout to recharge for specific tasks. However, nobody ever said that your rest had to come during the transition period. Also, given that we talked about mixed modalities it may not even be necessary to rest while transitioning from one style of movement to the next, as the tank of energy required might still be full. A simple example would be found in the fast workout “Diane”, where we move back and forth between Deadlifts and Handstand Push Ups. Our Deadlift pulling power can be recharged while completing reps of Handstand Push Up pressing and/or kipping, and our shoulder fatigue can be cleared while moving through reps of Deadlifts. It’s no wonder that along with it having shorter range of motion requirements it clocks in as one of the fastest benchmarks in our Sport.

The zero rest approach can be used in two ways: First, in shorter workouts like the example above the transition may need to be cut out all together to maximize our score. With that, we may not even need set rest anyway because you are able to recharge for one movement during the other. Second, In longer workouts containing higher volume rep schemes it’s likely we’ll be forced to break somewhere during a set and rest anyway. Remove the transition time as much as possible and attack the first chunk of reps during each set. Use that break as our deliberate recharge period.

Monostructural Recovery

In most workouts not considered to be a “sprint” the monostructural output is typically dictated by how efficient we are with our “steady-slow motor”. The other factors that allow for greater output are usually mechanical advantages (height or limb length) and are out of our control. The more we work on improving our long, slow, aerobic system the faster our body can adapt and adjust to external stressors like a multitude of exercises. We are essentially teaching our body to deliver energy more effectively while moving.

There are two ways to take advantage of this during a workout. First, cut the transition time down and immediately start running or get on the machine and start moving. Moving at a slow speed is still more progress than not moving at all. Our bodies should do a pretty decent job a governing the pace we need to move to be able to recover to some degree simultaneously. Second, for those with more experience, also cut out the transition time and get to work. But this time, our cadance/stroke rate/RPMs is much more the focus. There is a sweet spot in endurance sports where the speed in which we cycle our legs plays a large role in flushing waste, reducing cramping, and delivering oxygen. This cycle rate is typically on the faster side with more turnover than we may like while we’re tired. This just means that in order to keep that cycle rate, we’ll need to have a lesser power output, which is okay! For example on a C2 Bike, no matter how tired we are, if we can jump on during a workout and keep 80+ RPMs, we’ll likely be working and recovering to some degree. We might have to have the damper setting on 1 to hold 80+, but that’s not a problem. Same rules apply on a Rower and even Running. We might be forced to take shorter more frequent steps, but it will help bring your heart rate down and keep us moving ahead of others who decided to wait and rest.

Next time we are planning out how to approach a training piece, consider how our transitions will affect the flow of our workout. Play with different styles to see if we favor some over others. We need to understand that there is a place and time for each, so practice putting each in play.

Article taken from https://misfitathletics.com/articles/the-transition-game/

WOD: 05/08/19

The Tabata
Deadlift 95/65-lbs.
Rest 1 minute
Burpee over the Bar
Rest 1 minute
Russian Kettlebell Swing, 70/53-lbs.
Rest 1 minute
Box Jump, 24”/20”
Rest 1 minute
Handstand Hold

The Best Pair of Crossfit Shoes Depends on Your Goals
Written by Tricia Moore

You have begun your CrossFit journey, and one of the first things you will notice is that the footwear is quite different than what is found in a traditional gym setting. You will notice varied types of firm-soled shoes with a minimalist flavor, in comparison to traditional athletic-type shoes with squishy lifted soles. Without question you will quickly find that squatting in running or cushioned shoes isn’t ideal.

So how do you know what features to look for? And, how can these special features help you move better during specific workouts?

Keep in mind the decision about CrossFit shoes will be just as personal as your fitness journey. Talk to other CrossFitters about what has worked best for them; decide what your priorities for your shoes are, and be open to new ideas. Your training will be varied, and your preferences may change – become stronger, more agile and mobile.

If you’re starting out, you may be asking, “Why do I need specific CrossFit shoes? Won’t my usual running shoes do fine?” Because CrossFit is focused on functional varied movement the demands it puts on shoes are unique. You will want the shoe to balance three factors. 1) Support and firmness for weightlifting; 2) Some flexibility for running; and, 3) Lightweight yet sturdy for gymnastics, especially those rope climbs.

Features to on Which to Focus

Shoe Drop
The “drop” of a shoe is the difference in height from the heel to the toe of the shoe. High support running shoes tend to have a very high heel drop (about 8 mm). This is meant to help with moving the foot from heel to toe, an excellent thing for running. In contrast, CrossFit shoes tend to have a 4 mm drop. If you’re trying to keep the proper position for weightlifting, this is much better than a shoe that shifts you more off your heels. The lower drop helps distribute your weight more evenly across your foot, making it generally more suited to CrossFit training.

Firm Sole
Most running shoes tend to have more flexible soles to better facilitate movement through the entire foot. Weightlifting shoes usually have a firmer sole in order to better support you and keep you in proper position during lifts. You want your CrossFit shoes to ideally fall somewhere in the middle. Having a firmer sole will help you feel the ground solidly while weightlifting, and keep you in place. However, you will also want to make sure you also have enough flex in the sole for light running. You will find some brands will be firmer than others, be sure to read reviews, ask your friends and, of course, try them on.

Durability
CrossFit training is tough on shoes. The sheer amount of wear they get, combined with rigorous exercises, can break down a pair of shoes in a hurry. When shopping for shoes, make sure to take a look at the outer part of the shoe. Exercises such as rope climbing and sled pushes can cause soles to start peeling away from the shoe, so make sure everything looks sturdy. Some brands are even designed with extra protection on the outer upper shoe sole to assist with wall climbs, box scaling, and rope climb movements.

Lightweight
You will not want heavy bulky shoes weighing you down in a workout. Seek a shoe that’s going to be lightweight with a balance of support and durability. Some people like to go to the extreme in terms of shoe weight – minimalist or “barefoot” shoes. Of course, this has to be balanced with support and durability.

Lateral Support
Lateral support is a big factor to consider when looking at shoes. During CrossFit workouts, movements such as squatting require torque be generated from the hips, driving the knees out and shifting your weight to the outside of the foot. If your shoes don’t have adequate lateral support, your feet can slide out over the edges of your shoes, increasing the risk of injury. Look for external “cages” or other forms of support on the outer sides of your shoes.

Making Compromises – What REALLY Matters to You?

With so many factors to juggle in choosing CrossFit shoes, it’s unreasonable to think that any single pair of CrossFit shoes could perfectly meet all expectations. You’re going to have to make some compromises when it comes to your shoes. The important question is which compromises to make.

Which features you hone in on will depend primarily on how you’re training and what you’re training for. Different workouts will mean different priorities when it comes to shoes, as will varied training levels and goals.

Weightlifting
If weightlifting is going to be your primary CrossFit focus, you’re going to want to go for shoes that focus on stability and durability rather than flexibility. You want to make sure that when you go to execute a lift, your shoes help keep you firmly in position. Shoes with additional cushioning are designed to absorb force but in weightlifting, you want the force you exert to go directly to the floor, helping you push back against gravity and execute the lift. Having shoes that connect you more directly to the ground will help you transfer force and maintain position.

Running
In many ways, the things you’re looking for in a shoe if you’re primarily focused on running are the complete opposite of what you’d look for in a shoe for weightlifting or gymnastics. For running, you want a shoe that has a lot of cushion as well as support and flexibility. CrossFit requires weightlifting and gymnastics exercises, and you’ll need extra lateral stability, less cushioning, and increased durability for those workouts.

Gymnastics
While weightlifting and running may be common exercises outside of CrossFit, gymnastics workouts are new to most. The main factors you’ll want to look for are lightness, durability, and support. Whereas weightlifting-focused shoes can be a little heavier in pursuit of the needed stability, you want to make sure your shoes aren’t a burden if you’re climbing ropes, scaling walls, or doing bar work. Gymnastics can stress unexpected parts of your shoe. You want to make sure they have the durability and support to get you through the workouts.

Read reviews, try on a few pairs of shoes, and make sure to take into account the primary type of exercise you’ll be using your shoes for. In the end, your decision about CrossFit shoes will be just as personal as your wellness journey. Talk to other CrossFitters about what has worked best for them; decide what your priorities for your shoes are. As in everything CrossFit, it will be about finding the right shoes to balance the demands of all the varied functional movements we work to improve upon daily.

Article taken from https://www.crossfitinvictus.com/blog/best-pair-crossfit-shoes-depends-goals/

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. 

There will be no 9am Class on Saturday May 18th, instead we will be participating in this Clean-up!

There will be a Sign-up sheet for the Clean-up at the gym, if you would like to help please let us know!

WOD: 05/07/19

Push Press 10-8-6-4-2 reps

5 rounds for time of:
50 Double-Unders
15 Push Press, 75/55-lbs.
10 Toes to Bar

WOD: 05/06/19

”Shoots and Ladders”
Complete as many rounds and reps as possible in 20 minutes of:
200m Run
20 Med-ball Cleans, 20/14-lbs.
2 Rope Climbs

Rebecka, Paul, Kristin, and their friend Jeff had a blast at the Salem Slaughterfest Competition this weekend!