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All levels welcome - come in and try a week free!
Thursday, July 30, 2009
Right about now your saying to yourself - that's all they talked about Sweet. No, I have decided to give us one more (I'm sure that is a gross understatement) day of "technique" work with our lifts.
In essence there is noway you should be able to front squat more than you can clean, or strict press more than you can clean - so, we have a nice shoulder workout planned for today.
5 Strict Presses 42.5 kg
15 Push Presses 42.5
25 Push Jerks 42.5 kg
Post total time.
Wednesday, July 29, 2009
With this since the racks wont be bolted in for all the lases, we will really work on technique not only on the front squat, but on the cleans to get the weight there. :-)
Deep squats, ass to grass as I like to call it. Grab a med ball and make sure the crease in your hips drops below your knees.
And due to Jason actually doing a WOD this week, and him being beat up (yes laugh Sam it is ok) our metcon will be optional for those who would like to partake...
Over head weight walking lunges 20kg/10kg
Tuesday, July 28, 2009
Monday, July 27, 2009
Each suite has a specific movement, and the number of reps we do is the number on the card, royal suites is 10 - exception is Aces.
Diamonds = push ups
Hearts = burpees
Clubs = situps
Spades = squats
Aces = burpee pull ups - 11 of them
Joker = 400m run
I know Rob Ord used this one on us, so I am going it is from Coach Ord and Brass Ring Fitness.
Sunday, July 26, 2009
Saturday, July 25, 2009
Friday, July 24, 2009
"Three Stages of Death"
Stage One - As Many Rounds As Possible in 10 min
20 1pood K-Bell Swings (16kg)
20 Box Jumps
Run a 400
3 min rest
Stage Two - As many Rounds as Possible in 10 min
20 - Sumo Deadlift High Pull 1.5 Pood K-Bell (24kg)
20 - Burpees
Run a 400
3 min rest
Stage Three - As many Rounds as Possible in 10 min
20 Box Jumps
Run a 400
Reminder there is a 3 minute break between stages
Post comments and number of rounds per station
Thursday, July 23, 2009
What if there can be only one?
What if you could only pick one exercise, one to build the most muscle mass….one to stimulate the most hormonal responses….one to just master and progress with as the gains keep coming. So what would it be? The squat? Bench press? Tricep kickbacks? (I kid….I kid)
So let’s first define what it does take to increase muscle. How about exercises that do the following:
- Use the major prime movers (compound lifts for the big muscles)
- Stimulating those muscles with enough resistance (keeping reps lower and weights higher)
- Increasing the time under tension of work (greater ROM/slower reps)
- Maximum signaling of muscle building hormones (Testosterone, GH, IGF-1) and limiting the muscle breakdown ones (Cortisol)
- Progression over time with workout (add weight/reps/volume)
- Rest, nutrients and recovery (especially sleep)
So taking all those into account, we are looking for an exercise that uses the most (and biggest muscle), able to lift heavy, bigger ROM (more time under tension) and generates a positive muscle building hormonal response….sounds like that would be a winner!
Read Full Article Here
Wednesday, July 22, 2009
Tuesday, July 21, 2009
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
50 Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
This one is so much fun!!!! Love it!
Pictures, any you have, post em on your comments or facebook, and I will get them uploaded - we need to have pics everywhere!
Thanks for the support guys, YOU GUYS RULE!!!!
Monday, July 20, 2009
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first
8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Sunday, July 19, 2009
Saturday, July 18, 2009
9am - Suck Day in the box
Horsemans park is on the corner of Skyline and Pioneer. Skyline ave is near the top of McCarran. From the old gym, you go through the intersection on McCarran, up the hill then take a right (the only way) on Skyline. Go down the hill about a mile and just passed the park and fire station in Pioneer, turn right then right into Horsemans park. The ditch trail is an irrigation ditch right of way that goes on to the west for about 14 miles. There are arrows to follow but its pretty obvious.
Directions compliments of Dave Fish.
Good luck Dave and Travis
Thursday, July 16, 2009
Wednesday, July 15, 2009
So, there are so many WOD's to do, but I thought maybe I should go a little nicer on the first one back on the bar.
Death By Pull Ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Oh so excited!
Tuesday, July 14, 2009
Monday, July 13, 2009
Sunday, July 12, 2009
30 clean and jerks at 60kg
and for those of you who think this WOD is just not enough, you can post your name next to the main site WOD of
The CrossFit games were fun to follow via the internet this weekend, but would of been so much better had we of all been there! So next year, there WILL BE those of us competing, and all of us who will go to support them! WOOT WOOT!
Friday, July 10, 2009
Anyway, the workout at 9am will be coached by none other than Chandler, so show up flip some tires and keep him company! :-)
25 burpee box jump tire flips
WTF you ask - so....
1 person at a time (Scott got us a few more tires also - yay to Scott)
Do a burpee, landing on the tire instead of the clapping over head
jump down into the hole of the tire
jump back onto the tire
jump off the tire
turn and flip the tire
So, you have
25 burpee box jumps
25 "box jumps"
25 flips - in essence!
Thursday, July 9, 2009
Wednesday, July 8, 2009
Tuesday, July 7, 2009
Monday, July 6, 2009
"Annie are you OK"
21, 15, 9 reps of:
Sumo Deadlift High-pulls 24kg
Medicine Ball Cleans 20lbs
Wall Balls 20 lbs
Post total time.
Sunday, July 5, 2009
Starting the week off with a BANG - or should I say
This counts as one set:
Complete seven sets of the above rotation to equal one round.
Do 5 rounds total working up to your max. Be cautious on this one - make sure you start off at a good comfortable, almost easy weight so you can finish strong and heavy.
You can rest in between rounds.
Do not let go of the bar. If you do, you must restart the round.
Post loads completed.
Saturday, July 4, 2009
Sunday after 4th of July - we will see how many show up this morning. :-) 9am class only today!
Main site WOD -
30 back extensions
Yeah - for those of us who did Murph today, this is a nice WOD for me to pick, but I know most of you are on a REST day today!
Side note, congrats to Mel on his race today, he took 6th place overall, and 2nd in his group!
Thursday, July 2, 2009
5 rounds at 3 minutes each with a 1 minute rest between rounds of.......
3 Power cleans at 60kg
6 push ups
Your score is how many rounds completed per 3 minute cycle - you will have 5 scores at the end of this workout.
Welcome to all of our visitors also in town for work or passing through - thanks for giving BBCF the chance to show you how we rock it!