WOD:   04/27/20


Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
3 Rounds:
200m Run
9 Squats
7 Push ups

WOD: 

"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Cool Down:
60 Second Hamstring stretch per leg
60 Second Pigeon stretch per leg
60 Second Hip-quad-wall stretch per leg

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 04/26/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. Handstands

WOD:   04/25/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
10-8-6-4-2
Jumping Jacks
5-4-3-2-1
Wall Walks or Inch Worms

WOD:

Stretch for 20 minutes.

Practice Handstands for 20 minutes.

Double Tabata:
Lateral Line Hops

Cash Out:
5 Rounds not for time of:
30 second plank hold (hardest variety possible)
10 second L-sit hold (hardest variety possible)

Check out Episode 2 of Coach Tanna’s CrossFit Kids “At Home”!

Please share this video to everyone that you know with school age kids! Let’s keep them active!

Parents and kids alike can benefit greatly from exercising during these secluded times. 

WOD:   04/24/20


Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
6 Minute EMOM
Odd Min: Push-up burpees
Even Min: Bend and bows

WOD:

“Jack” at Home
Complete as many rounds as possible in 20 minutes of:
10 Pike push-ups
10 Plank Up/Downs
10 Tuck jumps

Cool Down:
2 Rounds of:
60 Seconds hip-quad-wall stretch per leg
60 Seconds lat stretch per arm

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED BELOW.

WOD: 04/23/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. Handstands

WOD:   04/22/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
3 Rounds of:
10 Kang Squats
8 Plank Burpees
6 Spiderman Crawls

WOD:
"Barbara" at Home aka “Barbara Ann”
Five rounds, each for time of:
20 Jumping Lunges
30 Push-ups
40 Sit-ups
50 Squats

*Rest precisely three minutes between each round.

Cash Out:
Alternating Tabata:
Hollow Hold
Arch Hold

What's up kids and families of CrossFit Train 97333!

I hope everyone is trying to remain as sane as possible, staying safe and healthy, and getting as active as possible during these weird times. I decided it wasn't fair to start a CrossFit Kids program at the gym and have it abruptly stop when all the craziness of COVID-19 occurred. I want your kids to have a source of fitness and activity in your home and at their finger tips just like us adults. This was my first attempt at a CrossFit Kids "At Home” edition, I hope it works for you guys and it goes well!

Just follow along with the video and pause it whenever you need. I will be providing instruction and doing the workouts with the kids at home with limited to no equipment and whenever you want. It will be my goal to put out new workout videos every Monday and Thursday, but this is my first attempt at filming and editing videos for youtube so bare with me on this journey. I hope you and your kids can benefit from this, get some energy out and activity in.

Please send videos or pictures of your kids participating, you can tag @crossfittrain and @tannabaggenstos on instagram.

Any feedback is very much welcomed, as I am still learning and want this to be for you and your kids' benefit! Enjoy you guys, stay safe and continue to practice good health and distancing.

- Coach Tanna

WOD:   04/21/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
6 Min of:
:30 Air Squats
:30 Strict Press
:30 Jumping Jacks

WOD:

3 rounds for time of:
30 object squats
30 object push presses
800-m run

Cash Out:
Accumulate 30 Difficult Pike Handstand Push-Ups

WOD:   04/20/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME

Warm-up:
30-20-10
Double-under Taps
15-10-5
Dips (increasing difficulty)

WOD:

Complete as many rounds as possible in 20 minutes of:
30 Plank Burpees
20 Chair Dips
100 Lateral Line Hops

Cool Down:
Tricep-Wall stretch x 2:00/side
Calf-Wall stretch x 2:00/side

The L-sit

This exercise is remarkable from several perspectives. It is isometric, functional, and highly effective. Relatively unknown outside of the gymnastics community this exercise may be the most effective abdominal exercise we know of! - Greg Glassman founder of CrossFit

To perform L-sits at home all that you truly need is the floor, however to scale the movement and build proficiency the only equipment two gallon Paint Cans and two Small Ladders.

The higher the support the easier the L-sit variation, the more tucked the easier the L-sit variation.

The demonstrations below show easier to harder for each version on the L-sit, high support, lower support, on the floor. The three variations are Tuck Sit, Half and Half Sit, and L-sit.
*from the floor the final progression is from the fingertips.

Find a variation that works for you and PRACTICE!

Try to get some quality holds in, shoot for a goal of at least 5-10 sets of 10 second holds.

WOD: 04/19/20

REST DAY

Option 1: Rest

Option 2: Make up a past WOD

Option 3: Stretch for 30 minutes

Option 4: Walk for 60 minutes or Run for 30 minutes

Option 5: Work on a Skill for 20 minutes, i.e. L-sits

FROM HERE ON OUT, WHILE THE GYM IS CLOSED, THURSDAYS AND SUNDAYS WILL BE REST DAYS.

IF YOU ARE RECEIVING INDIVIDUAL PROGRAMMING YOU CAN STILL EMAIL COACH DEREK FOR WODS ON THESE DAYS.

IF YOU ARE FOLLOWING THE BLOG YOU CAN ALWAYS MAKE UP A PAST WOD OR USE ANY OF THE OTHER OPTIONS LISTED ABOVE.

WOD:   04/18/20

Movement Demos will be posted to our Instagram and Facebook Stories

CROSSFIT TRAIN AT HOME


Warm-up:
3 rounds of:
10 Russian Object Swings
10 Step-ups
10 Hollow Rocks
10 Air Squats


WOD:

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

*use any object you can for DL and Thrusters.


Cash Out:
Accumulate 3:00 in a Handstand

NOTES  

The sequence for this workout is 50 dumbbell deadlifts followed by 50 AbMat sit-ups, then 50 box step-ups, then 50 single-arm dumbbell thrusters.

Note: If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one.

For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout. Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.  

EQUIPMENT  

The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well. Here are some creative

substitutes:  

• Dumbbell of a different weight

• Plastic milk jug

• Can of food

• Water bottle

• Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

In lieu of an AbMat, roll up a towel to place underneath the small of your lower back. 

If you don’t have a box, use a sturdy stool, bench, or stair step.  

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

SUPPORT YOUR LOCAL BOX

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

EVENT FORMAT

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

HOW TO GET INVOLVED

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

HOW TO CONTRIBUTE

Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.

Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.

WE WILL BE PARTICIPATING IN THIS EVENT AS A GYM TO SHOW OUR SUPPORT!

DONATION IS OPTIONAL, BUT PLEASE SIGN-UP AND BE A PART OF THIS EVENT!

When you log your scores add yourself to the CrossFit Train Leaderboard,
use the hashtag #crossfittrain97333