Grand Trunk CrossFit – CrossFit



Metcon (AMRAP – Reps)

AMRAP 24 ( w/ a partner)

24 OHS 105/73

48 Bar over burpee

24 T2B

*while your partner works you carry a sandbag to the wall and back
add number of carries to final reps


Grand Trunk CrossFit – CrossFit


10 Cal Row/ 6 Cal Ski


3 rounds

15 KBS

10 situps

15 lunges


box hip stretch

hanging rig stretch or box shoulder…


Metcon (AMRAP – Reps)


400m Run

20 barbell back rack step ups 45/33

20 Cal Row

400m run worth 2 reps


50 hollow rocks

Bulgarian Split Squats with DB(one in each hand)

15/leg every 2 minutes (rest the remainder of the 2 min)

3 Sets total

Bulgarian split squat


Grand Trunk CrossFit – CrossFit


3 minutes Row

2 rounds w/ barbell

10 front rack lunges

5 good mornings

5 hang power cleans

10 deadlifts


banded couch stretch

banded front rack


Hang Power Clean (5-5-5-5-5)

6 minutes to get to a heavy starting weight then

every 2 minutes do 5 reps, record your heaviest

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.


Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
HSPU off the box or w/ pads

choose a DL weight that you could do 12 UB reps


Grand Trunk CrossFit – CrossFit


bike 3 minutes



foam roll


paused bench press (3-3-3-3)

6-7 minutes to warmup, if you need more time see the coach

every 2 minutes

3 second pause

the same if not 5 lb more than last time, every rep should feel heavy


Metcon (Time)

2 rounds

200m Run

20 situps

25 pushups

20 T2B

200m Run

Neurotransmitters, Recovery, And Your Training

Do you ever have days when you feel like all you could do is sleep no matter how much coffee you drink?

Or maybe you’ve been on a new strength program for the past 8 weeks and feel weaker than when you started?

Maybe you find yourself walking around the gym in a daze not wanting to get started?

If you said “Yes” to any of these you may have experienced a deficiency or imbalance of your neurotransmitters. Neurotransmitter are chemical messengers that get released in our body. They allow our cells to communicate and work together. There are 4 primary neurotransmitters: Dopamine, Acetylcholine, Serotonin, and GABA. They are both excitatory (speed our cells up) and inhibitory (slow are cells down).

All the neurotransmitters are constantly in fluxuation and balance with one another. This can have a huge effect on our mood, energy, and ability to focus. Some activities like lifting a heavy weight or taking a challenging test use up the neurotransmitters we have on hand.

Strength coach Charles Poliquin is a huge proponent of specific program design built around the athlete. Knowing which of the neurotransmitter types you are dominant in can help you adjust loading parameters, frequency and intensity of training, and plan rest days. Even having a basic understanding of which neurotransmitter type you are dominant in will give you a framework for decision making around your training goals.

Now lets learn a little about each neurotransmitter type.


Dopamine is an excitatory neurotransmitter making it a huge factor behind your motivation towards training and activity levels. Individuals who are dopamine dominant tend to be the ones who are always fired up to exercise. They handle high volume and intensity well but tend to adapt quickly to a stimulus which can cause them to overtrain quickly if their workouts are not constantly varied.

Dopamine synthesis can be promoted by eating foods such as almonds, peanuts, soybeans, avocados, bananas, watermelon, yogurt, beef, tuna, chicken, chocolate, eggs, coffee, and green tea.


Acetylcholine is the neurotransmitter responsible for intercellular communication between the muscles in the nervous system. Acetylcholine levels can make a huge difference in our ability to recruit the maximal number of muscle fibers. On days where you might not “feel strong” could be because your cells are having a hard time communicating to coordinate on a lift.

Meats, dairy, poultry and fish contain high levels of choline, with the highest levels coming from liver. One 3-ounce serving of meat contains approximately 70 milligrams of choline. Chocolate, peanut butter, brussels sprouts and broccoli also contain significant levels of choline.


GABA is an inhibitory neurotransmitter and is responsible for shutting the body down for rest and recovery. You may be experiencing low GABA levels if you find your mind racing or have trouble sleeping at night.

GABA levels can be promoted through probiotic rich foods like yogurt that improve gut health. Foods that increase GABA levels include berries, bananas, and Pu-erh tea.


Serotonin is another inhibitory neurotransmitter and really a jack of all trades. It helps regulate mood and social behavior, appetite and digestion, sleep, memory, and sexual desire and function. Low levels of serotonin have been linked to fatigue and depression.

Foods like chicken, turkey, salmon, beef, nut butter, eggs, and green peas all contain high levels of Tryptophan a precursor to serotonin production. One other way to boost serotonin production? You guessed it…exercise!


Grand Trunk CrossFit – CrossFit


3 min row



foam roll


Pause Back Squat (4-4-4-4-4 across)

every 2 minutes

3 second pause

6-7min to warm-up to your 65-70%


Metcon (Time)


DB snatches 50/35

Cal Assault Bike

DB clean and jerks 50/35

*between every run to the wall and back

start with alternating DB snatches, clean and jerks don’t have to be alternating

How To Become A CrossFit Coach

If you are a subscriber to our newsletter (you can subscribe at this link, if you are not) you’ll remember we talked about our coaches in the most recent edition of Be Awesome. We spent time talking about how important the coaches are to our box, then delved a bit into the requirements you need to become certified to coach CrossFit.

In this blog post, we want to go deeper into what it takes to become CrossFit coach, and talk about some of the higher levels a CrossFit coach can attain if they really want to climb the ladder.

Level 1 Certification

The Level 1 certificate course provides an introduction to CrossFit’s methodology and foundational movements. It gives the prospective coach an introductory education on principles and movements of CrossFit. It gives the attendee the knowledge to better use CrossFit methods for themselves and an initial and foundational education to begin training others.

This course includes classroom instruction, as well as hands-on group training for the movements. The training includes direction for coaches on how to conduct a class, hold a standard of proper mechanics at high intensity, achieve relative high levels of intensity for each individual, and scale for any ability level.

To achieve the Level 1 Trainer Certificate, you must attend the entire two-day course of your choosing – these are conducted across the country at different CrossFit locations – and pass the Level 1 test in person. Once you accomplish these two goals, you are able to coach a class.

At Grand Trunk, all of our coaches have obtained at least Level 1 certification.

The cost to take the course is $1,000, and $500 to earn revalidation.

Level 2 Certification

The next level of certification for a CrossFit coach exists to help build on the concepts and movements introduced at Level 1 training and is suited for any trainer that is serious about delivering quality coaching. In short, it helps improve the ability of the CrossFit trainer to coach others.

Students who run through this course get enhanced understanding of the CrossFit methodology, program design and implementation, and they get to advance their skills while coaching others.

Among other things, the Level 2 Certificate Course teaches participants to describe essential mechanics of functional movement, define effective methods for correcting faults, and describe strategies for designing a program and evaluating its effectiveness.

The person who attempts to earn their Level 2 Certification must have at least six months of experience training individuals and groups, so there is a threshold of experience that needs to be crossed before Level 2 is a consideration.

Just like Level 1, the course costs $1,000.

Level 3 Certification

Similar to Level 2, the Level 3 Certification is for trainers who want to demonstrate a higher level of CrossFit coaching knowledge and ability. As with the other levels, this course is set up to ensure an individual possesses the knowledge and competency required to train clients safely and effectively.

To pass, the trainer must meet eligibility requirements and pass an examination that consists of 160 multiple-choice questions.

Candidates are tested on a range of topics such as programming, teaching, nutrition and lifestyle. The test is designed to assess a candidate’s ability to apply his or her knowledge gained from practical experience and education.

If you earn this certification, you must maintain it through a 3-year recertification process. This is in order to promote and preserve CrossFit’s high standard of professional training.

CrossFit also offers a Level 4 Certification that will be rolled out soon. While details are scarce, this is a one-day performance evaluation and assessment of a trainer’s ability.

As you can see, there is significant time and money you need to invest to become a CrossFit trainer. Maybe we’re biased, but we deem it to be a worthy spend of that time and money.

CrossFit trainers are integral to the health of your gym. If you take the time to become a trainer yourself, you’ll soon reap the rewards that come with helping others become the most awesome version of themselves.


Grand Trunk CrossFit – CrossFit


3 minutes bike



couch stretch

banded shoulder


Shoulder Press ( heavy 4 rep)

take 12 minutes to work up to a heavy 4 rep

try to get in at least 5 working sets in


Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
6 rounds of the three 1 minute movements


Grand Trunk CrossFit – Barbell Club



Push Press (5-5-5-5-5)

increase weight each set


Clean + front squat (6×2+1)

2 min/ set

% of clean








Clean Pull (5×5)


Glute-Ham Raises (4×8)

Five Questions to Ask Before You Choose a CrossFit Gym

Once you have decided you want to invest time and money in a CrossFit program, it’s time to find the right CrossFit gym to join.

No two CrossFit gyms are the same, so you will have to put a bit of time and effort into figuring out which gym is right for you.

Lucky for you, we are here to help you by sharing questions you should ask yourself before you make the leap.

Will it accommodate my schedule?

Most gyms have flexible schedules when it comes to their WODs. A lot of them have early-morning and late-evening classes to accommodate those who work regular day jobs, while offering up off-peak times to those who may work different schedules.

No matter what your schedule, though, you want to ensure the gym you are looking at has a class that fits your life. Take a few minutes to map out how long it takes you to get too and from the gym, and then add an hour for the actual workout. With this timeframe set, you can then determine if you will have the time to get the most out of your investment.

Can I bring my kids?

Not every CrossFit gym (or regular gym, for that matter) has an area for kids. We understand our members are very busy, so by offering up a play area for members’ kids, it gives them for leeway in scheduling their workout. The play area is also within eyesight of the gym, so the parents can be sure their kids are behaving and safe while they go through that day’s WOD.

Will it break the bank?

The cost of the CrossFit membership all depends on the gym in question and how many times you want to workout every week.

At Grand Trunk, we offer pricing that ranges from $145 for a single person to workout 3 times a week, to $285 for a couple to work out unlimited times, as well as plans that fall somewhere in between.

We also have programs designed specifically for kids who want to get a jumpstart on their fitness. This program starts at $40/month.

Will I feel comfortable?

This is a tricky question.

While each gym will push you through the same workouts, more or less, your level of comfort will have a lot to do with how the owners of the gym, and the coaches, treat their members, because every workout is going to be uncomfortable.

We strive to make our “box” resemble a close-knit community. We host holiday parties, we visit the homes of our members for pool parties, and we try to stay active in the community we call home. We don’t do it because we have to; we do it because we want to. And we think this sense of community makes a real difference when we talk to potential new members.

Will it help me become a better person?

This answer better be a resounding “Yes!” If not, you need to find a different CrossFit gym. We are going to push you through the paces as hard as you will allow us to push, because we want you to look in the mirror in six months and be amazed at the transformation.

If you don’t feel like you are giving it all you’ve got, the problem could be the programming. We strive to work closely with all of our athletes to put together a workout routine that suits them. In fact, quite a few of our members will personalize the day’s workout to ensure they are not aggravating injuries. This level of personalization is important to getting the most out of your day at the gym.

If you are interested in coming to Grand Trunk to learn more about our location, schedule a free, no-sweat intro today!