Friday 29, October 2010

No strength today we have a kick ass workout for not only Halloween, but Lise birthday!!!

Metcon:

2x
10 burpee pull ups
31 back squats 60/40kg
1 mile run (after completion of 2 rounds)
5x
10 deck squats AHAP
31 push ups
10 kettlebell swings AHAP
31 situps

Thursday 28, October 2010

Coach Sean came in and created a great WOD, mine was gonna be rough.

Strength:

Squat cleans
3x3 working to a set for the Metcon

Metcon:
4x
3 squat cleans
3 muscle ups or 10 ring dips
25 double unders or 100 regular jumps

Wednesday 27, October 2010

Three kick ass movements combined to create one hell of a workout today. Four movements if you count the small little runs.

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

3x
10 burpee Sumo deadlift high pulls 50/35kg
200m sprint
10 burpee clean and jerks
200m sprint

Yeap hands on the bar, sprawl or burpees chest to bar, up and into your weighted movement.
You will never believe this, Jason was the one who showed em to me, and even approved if this WOD.

Tuesday 26, October 2010

Second day of the week, good day, cold as crap when I got up - cold at the gym. But not so cold outside.... Hmmmm

Strength:

Strict press
5-5-5-3-2-5

Skill work:
GHD situps

Metcon:
4x
10 push press 50/35kg
20 wall balls 20/16lbs
30 GHD situps

Monday 25, October 2010

Monday, Monday, Monday...

Strength:

Back squats
5-5-5-3-2-5

Metcon:

Chandler's Demise

10 power cleans 50/42.5kg
400m run
8 hang cleans
400m run
6 clean and jerks
400m run
4 power snatch
500m row
6 clean and jerks
500m row
8 hang cleans
500m row
10 power cleans 50/42.5kg

Sunday 24, October 2010

5k run!!!


Ran at Idelwild park, with Chandler, Adam, Brandon, Travis, Evan and Spinx - great job guys!

Saturday 24, October 2010

Phew Chandler is back and it is awesome!!!

3x
500m row
33 push ups
33 sit ups
20 pull ups
800m run

This is beautiful!

Friday 23, October 2010

Strength:

Snatch grip deadlifts

5-5-5-5-5

Metcon:

20 minutes

1 minute on rower
1 min ring push ups

score = total calories + total push ups

Thursday 21, October 2010

Second Hero WOD of the week, looks a little rough.

Bulger

10 rounds
200m run (should be 150, but...)
7 chest to bar pullups
7 front squats 60/42.5 kg
7 HSPU

Let's get on it!

Wednesday 20, October 2010

Strength:

Power Cleans

3-3-3-3-3

Skill work:

Handstand holds
and or
Handstand push ups

Metcon:

AMRAP 12 minutes
5 KB swings HEAVY
7 box jumps 24/20inch
9 pull ups (18 if using band)

New Hero WOD from man site for today will be done tomorrow!!! :0)

Tuesday 19, October 2010

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
CrossFit Total

Back Squat
Strict press
Deadlift



There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Monday 18, October 2010

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.



OK, so today was supposed to be CrossFit Total - which means it will be tomorrows workout, so look at that you have two days worth of workouts before you. LOL

Sunday 17, October 2010

Nice easy lady WOD today :-)

"Diane"

21-15-9
Deadlifts 102.5/67.5 kg
Handstand push ups

Saturday 15, October 2010

Today is a RECOVERY WOD - push yourself a little bit, but not so much your dieing after it...

1 mile run
100 squats
75 sit ups
50 push ups
25 pull ups
1 mile run

YEAHHHH

Friday 14, October 2010

WOW this was a workout if I have ever done one.

Strength:

Strict press
5-5-5-3-2-5

Metcon:
7x
7 hang squat cleans 70/50kg
7 HSPU
7 burpees
7 toes 2 bar

When burpees is a recovery portion of a WOD you know your F*&^ed!

Thursday 14, October 2010

Strength:

Clean and jerks

3-3-3-3-3

Bench press

5-5-5

Metcon:

"Helen" oh yeah, everyone's favorite lady!!!

3x
400m run
21 kb swings 24/16kg
12 pull ups

Come on guys, get that under 10 min mark!!!

Wednesday 13, October 2010

Today, one of my favorite workouts - it includes running, so that's kinda weird but it is a classic "endurance" WOD.

Strength:

Over head squats

5-5-5-5-5

Metcon:

4x
400m run
400 jump ropes
400m row

Yes, great workout - compare to March 24th, 2010

Tuesday 12, October 2010

Strength:

Deadlifts
5-5-5-3-2-5

Ring dips
3x15 (dont forget to use the bands for help on these)

Metcon:

12 minute AMRAP

5 HSPU (10 of any other variation of movement)
7 strict CHIN ups (14 if you use a band)
9 ring push ups (18 for any modification of the movement)

Monday 11, October 2010

Hi everyone - hope you had a great weekend, the weather for October was spectacular, and hope it continues for just a few more weeks.

Strength:

Back squats
5-5-5-3-2-5

Metcon:

10x
200m SPRINT
5 power cleans 60/40kg

Sunday 10, Octber 2010

WHOLE9 SEMNAR:

First, a huge thank you to Melissa and Dallas for coming in and taking their time and day to talk with about 25 of us in regards to nutrition, hormone changes, inflammation, (not the kind advil fixes)pre and post WOD meals, food cleanliness (before its killed) and just an amazing amount of information.

A group of the coaches, and whomever from the gym will start the Whole9 30 day challenge November 1 - see how nice I am letting you get through Halloween without this challenge. We as a family, gym, and mentor hope to see a lot of you take this important step to a cleaner, healthier, happier way of eating and life.

Saturday 9, October 2010

Ahhh well, I was out of town with a few other guys from the gym, Scott, Eric, Travis, Dan, and matt our very own Chiropracto getting my ass kicked by the Tough Mudder. Had a blast, need to run more hilss, or maybe just climb there was very little running up most of those mountans.

We had two coaches in today, and both wanted to try something new - so 9 am class got Jerad, and 4pm class got Jason.

9am:
3x
400 m row
10 thrusters
400 m run
10 power cleans

4pm:
10x
10 kb swings AHAP
200m run

Friday 8, October 2010

Ahhh the end of the week

Strength:

Squat cleans
3-3-3-3-3

Chin ups
Max 3 sets

Metcon:

4x
400m run
25 box jumps 24/20 inch
50 v-twists (25 each side heavy)

Thursday 7, October 2010

WOW I really thought I posted this yesterday....

Strength:
Snatch grip deadlifts
5-5-5-5-5

Metcon:
"Randy"
75 power snatch 35/22.75 kg

REMINDER - NO CLASS SUNDAY

There will be no classes on Sunday the 10th.
Still time to sign up for the Whole9 seminar.
Well worth the time and missed workout.

Wednesday 6, October 2010

Mid week, and I keep expecting a new Hero workout to pop up, call me gun shy. LOL

Strength

Push press
5-5-5-5-5

Skill work - pick a weakness

Metcon:

"Cindy"
AMRAP
5 pull ups
10 push ups
15 squats

WHOLE9 SEMINAR - SUNDAY SUNDAY SUNDAY

OK guys, the date is closing in!!!

Sunday come join your fellow BBCF members for a day of nutrition, wellness, recovery and health talk!

It is well worth the few hours of your time, and the giving up of a month's worth of latte's. ;-)

Tuesday 5, October 2010

Rain rain rain - we know what happens when it rains right???
Coach gets upset because she likes it when we run, but feels bad making anyone run in a monsoon... What to do, what to do????

Strength:

Split jerk
3-3-3-3-3 (HEAVY)

3 x max rep strict pull ups

Metcon:
(I figured out what to do)

Death by Kettlebells - AHAP

So just like any death by workout, you keep adding every minute until you cant complete the number of reps for the minute you are on. With this one, you increase by 2 every minute so....

Minute 1 = 2 swings
Minute 2 = 4 swings
Minute 3 = 6 swings
and on up...

Your score is the last minute you completed all the reps, so if you finish minute 12 with 24 swings, go into minute 13 but only get 23 of the 26 swings, your score is 12.

Compare 3-16-10

New Paleo Book - GET IT!!!!

The Paleo Solution Book by Robb Wolf

Performance Menu co-founder Robb Wolf's first book, The Paleolithic Solution, is available. This is an amazing book. For those of you familiar with his work, you know Robb has the ability to make the dullest of nutrition and lifestyle information interesting, and often actually entertaining. If you don't want to make significant nutrition and lifestyle changes, however, don't read the book - he will convince you.

This book is a great read, easy for the layman to read, understand, and change up our eating patterns to live the best life possible. It includes 30 day meal plan, and if you have had the chance to meet or even watch or listen to a pod-cast with Robb his humor too!

Training Tips - Catalyst Athletics

Unfortunately, for many of us, this is not an atmosphere we always or even often have access to. Motivation when training alone can be extremely difficult, and your training progress can suffer considerably. So how do you get around this when your options are limited?

First and foremost, take care of energy problems the right way. Caffeine is not a substitute for adequate sleep and stress-reduction strategies. Without this foundation, all the other stuff you try to improve your motivation will fall far short of its potential.

Minimize distractions. When training alone, especially with something like weightlifting in which there is a great deal of rest relative to actual work, it can be easy to wander mentally and physically. Turn your phone off and don't keep it nearby. Don't check your email or read IronGarm between sets. If you need something to occupy yourself during the downtime, consider doing something like making notes about your training, about ideas for future cycles, or training goals - something that keeps you focused on training, even if it's not the actual training of that day. Better yet, focus on the current training. Visualize your next set as vividly as possible, making sure to create the perfect execution - don't get lazy and let yourself visualize marginal performances, and definitely don't ever let a missed rep into your head.

In many ways I prefer my lifters to train without music, but at the same time, there are undoubtedly circumstances in which it's very helpful; training alone is one of them. We've all felt the effect of music on our mood and our energy. Selecting music can be tough sometimes, however. If you have a long workout, it's tough to stay so aroused for so long - if the music is too intense too constantly, it may end up having a negative effect by wearing you out. Get a bit of variety in there. My lovely wife Aimee actually prefers pop-nonsense, not because it's directly motivating in the conventional sense, but because it keeps her distracted from negative thoughts and minimizes the anxiety arising from her expectations of her performance. Find what works for you.

Video is another one to try. It's not entirely uncommon to see weightlifting gyms with lifting videos playing while the athletes are training. This can be motivating in the obvious ways, but it can also have surprisingly beneficial effects on technical performance. Often the act of watching very proficient lifters will encourage better technical performance without any conscious thought.

And of course, the best method is to avoid the problem entirely and invite some other athletes to train with you.

Monday 4, October 2010

What what is this, its Sunday night and I am already posting the blog??? Hmmmm, am I feeling ok, have I decided to be nice and let you see our fun? Nahhhh, just changing it up again. :-)

Strength:

Back Squats
5-5-5-3-2-5

Bench press
5-5-5-5-5

Metcon:

4x
10 thrusters 60/45kg
20 burpees
30 GHD sit ups/knees 2 elbows/weighted sit ups

Sunday 3, October 2010

This one was cool - a fun 15 minute workout for Sunday, a day of rest - LOL

150 kettlebell swings AHAP
100 squats
75 sit ups
50 push ups
25 lunges each leg

DONE!!!

Saturday 2, October 2010

I love Saturday's and the workouts we get to do. I usually don't have anything created or picked out for Saturday, literally I stand in front off the board - think of the week we have had and let the CrossFit creative juices flow... When that happens we get some fun WOD's!!!

50 burpees
then
3x
400m run
30 weighted back squats 60/40kg
20 sit ups
10 HSPU

Adam and Matt helped with the creativeness on this one. Nice job boys!

Friday 1, October 2010

OK, this is crazy it is October 1st, the weather is beautiful, and I honestly don't want it to change to our classic October weather. Ahhhh, but it will. :-)

Strength:

Clean and jerks
3-3-3-3-3

Double unders (I was going to make it a number you had to get to, like 250, but then I thought hmmmm, maybe not)

Metcon:

Tabatta mile

Yeap just like it sounds

sprint 20 seconds rest 10 seconds until you have completed a mile!