Happy Halloween!!!!

Strength:

Front Squats
3-3-3-3-3

Metcon:

Beginner to intermediate

1 mile run
10 pull ups
10 thrusters 42.5/27.5kg
10 knees to elbows

Intermediate to advanced

2 mile run
2x
10 strict pull ups
10 thrusters 42.5/27.5kg
10 strict pull ups

Saturday 29, October 2011

Metcon:

50 push UPS
50 sit UPS
50 Squats
3 mile run
50 pull UPS
50 kb swings

Friday 28, October 2011

Friday holiday weekend!!!!

Strength:

Bench press
5-5-5-3-2-5

Metcon:

4x 400m on 3 minutes
3x 400 on 2 minutes

100 burpees

Thursday 27, October 2011

So any of us who have done this workout here at BBCF, affectionately call it....

Dirty Rotten Pirate Hooker

also known in the CrossFit community as

"Fran"

21-15-9

Thrusters 42.5/27.5kg
Pull ups

Wednesday 26, October 2011

Strength:

Power cleans
3-3-3-3-3

Metcon:

5x
Hang cleans 70/50k
Chin ups
200m sprint

Tuesday 25, October 2011

Strength:

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

3x max strict pull ups

Metcon:
4-6 x
400m run
10 clapping push uos
10 tuck jumps
10 kb swings 24/16kg

*20 min time limit

Monday 24, October 2011

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups
6 Deadlifts 102.5/67.5kg
12 Pull-ups
24 double understand / 72 singles (or at 7am it adds up to 62)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Friday 21, October 2011

Strength:

Snatch
3-3-3-3-3 technique
Or
1-1-1-1-1-1-1 heavy

Metcon:

Begineer to intermediate
35-20-10
Kettlebell swings 24/16k
Pull ups
Kettlebell upper cuts 24/16k

Intermediate to advanced

Add 50 :-)

50-35-20-10

Thursday 20, October 2011

No strength today, some skill work but let's get a good run in.

Metcon:
6 min easy
6 min moderate
6 min hard
Turn around and red line back - get that negative split!

Wednesday 19, October 2011

Strength:

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

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

Metcon:

4x
20 push press 42.5/27.5kg
20 back Squats 42.5/27.5kg
20 push ups

20 min time limit

Tuesday 18, October 2011

Strength:

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

Metcon:

4-6 rounds
15 Deadlifts 70-75% of max
30 situps

Monday 17, October 2011

What's this, another benchmark? Well with a slight twist..

"Nancy" with a twist

20 min AMRAP

400m run
15 OHS 42.5/27.5kg

*workout usually 5 rounds, so be sure if you complete 5 rounds you pay attention to the time, that's your comparison time for next time.

Saturday 15, October 2011

All I can say is hehe.....

2 mile run
1-2-3-4-5-6-7-8-9-10
Dumbbell complex 45/25lb
Strict pull ups
2 mile run

Dumbbell complex - push up, deadlift, clean, front squat, press = 1 complete rep

Friday 14, October 2011

Get ready, we have a benchmark today!!!!

"Helen"

3x

400m run
21 kettlebell swings 24/16kg
12 pull ups

Thursday 13, October 2011

Strength:

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

Bench press
3-3-3-3-3

Metcon:

12 min AMRAP

10 kettlebell swings 32/24kg
5 burpees
5 kettlebell SDHP 32/24kg

Wednesday 12, October 2011

Strength:

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

Metcon:

Novice to intermediate
1 mile easy
4x400m sprints
1 min rest between sprints

Intermediate to advanced
1 mile easy
1 mile moderate
4x400 m sprints
1 min rest between sprints

Tuesday 11, October 2011

Strength:

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

Metcon:

21-15-9
Hang squat cleans 50/30kg
Front squats

THEN

21-15-9
Push press 50/30kg
Push jerk

25 min time limit

*Thanks to 6am Travis and Scott for doing the WOD at 60kg, and saving you all from doing so!

10 Things That Will Make Your Training Better!!! - Adam from Practical Paleolithic

A big part of my personal journey recently has been about improving my training. I’ve come at this goal from a bunch of different directions and used many different tools and ideas from a wide range of disciplines and areas to make it happen. Not everything I’ll suggest is typical, but it IS something that’s improved my training on some level and that I think can improve yours too…

1) Set Goals – I talk a lot about setting goals. And I think goal setting is a HUGE step in the process of improving your fitness and improving your life. One of the best programs I’ve ever worked through on goal setting is “Time of Your Life” by Anthony Robbins. It literally changed my life. If you want to see the method I use to keep track of and refine my goals, check out this video blog I did on goals and creating a fitness vision. You don’t need to take it quite to that level – though I think doing so will greatly improve your results AND your life – but the process is something you can use to get yourself on track and get a vision for where you want to go that’s bigger than where you are currently.

2) Add Some Active Recovery Training – This can really be anything from yoga to basic stretching to joint mobility work to committing to using a foam roller regularly. Currently, my active recovery stuff is yoga, meditation and walking around the beaches here in Saybrook Manor (sometimes with a few pounds in my weight vest). The point is, you NEED to “put something back in the tank” when you’re training hard regularly and pushing your limits. I’m always amazed when I see people – particularly CrossFitters – who train themselves nearly to death in their workouts and do virtually NO recovery stretching or “body maintenance” type stuff to help the body recover and improve flexibility, range of motion, etc. If you need some suggestions for this area, check out “Yoga for Dummies” and “Yoga on the Edge” by Sara Ivanhoe and also mobilityWOD.com by Kelly Starett. BTW, things like yoga and mediation have some massive additional benefits that I talk more about in number 10…

3) Learn and Refine a Sport – For me, this is Brazilian Jiu Jitsu and, to a lesser extent, Mixed Martial Arts. It can really be anything you want and are interested in though. I have a few friends who are into cycling, lots of friends who do martial arts, some who are into Olympic lifting or Powerlifting, etc. The point is, when you choose an area to focus on that has a “constant improvement” or “competitive” aspect to it, all sorts of good things happen. It also helps focus your training because now you’re training for performance in a specific area – it gives you “yardstick” to gauge your progress. If CrossFit or “Sport of Fitness” is your sport, you can still choose a “sub-division” to train, refine and specialize in for a period of time. Find a CrossFit cert that’s interesting to you or nearby and commit to training that particular area for 6 months to a year. For example, you could do a Rowing Cert, Running Cert, Oly Lifting, etc. and then train the techniques you learned. Either way, when you start really training yourself in a focused and specific area, your body and mind respond in a way that’s different from when you’re just “training to get in shape…”

4) Periodize Your Training – This one is HUGE for me. Like most “exercise addicts,” I LOVE to train. I feel weird and depressed when I don’t train and that makes it really hard to take rest days and cycle my training in a way that works LONG TERM. CrossFit is a place where this is particularly important because the usual idea is to “go hard” all the time. My opinion – and guys like Robb Wolf will back me up – is that you need to cycle your intensity by scaling workouts or changing the “perceived intensity of effort” in a regular way. If you look at the Powerlifting world as an example, you’ll see that NO Powerlifters train all out, all the time. In fact, they usually only “peak” their training poundages a few times a YEAR with an absolute maximum effort. Look at the Westside Barbell program by Louie Simmons or Wendler 5/3/1 to get a better understanding of what I’m talking about. Both of these programs cycle intensity and take a very long-term approach to progress. I’ve also talked about this topic at length in my blog posts “Strength Training and CrossFit” and “CrossFit Workouts and Becoming More Efficient.”

5) Clean Up Your Diet – This one is just SO important. By now, everyone probably knows I’m pretty much sold on some interpretation of Paleo. But, seriously, if you haven’t tried REALLY cleaning up your diet for 30 or 60 days – and I mean 100% CLEAN – you’re cheating yourself. I recently recommitted myself to eating 100% clean for a month and you know what happened? I felt so good when the month was over I committed to doing the ENTIRE SUMMER 100% CLEAN. I’m not even going to have a birthday cake for my birthday in July – I’d rather FEEL AWESOME on my birthday and the days after! Clean up your diet and you’ll see that commitment and focus expand into other areas of your life – and you’ll feel great besides. BTW, if you need some REAL WORLD information on diet – Paleo or just healthy eating in general – check out my eBook “The Paleo Dieter’s Missing Link.” It’s over 160 pages of unbiased, hard-hitting, no BS information on eating for health!

6) Choose a Short-Term Focus Area – I touched on this one a little bit above. Choose an area you’re going to focus on for a 3, 6 or 9 month period and work it HARD and CONSISTENTLY. It could be Pull-Ups, Double Unders, Gymnastic Skills, Running or a certain technique in Brazilian Jiu Jitsu like Arm Bars or Side Mount. This particularly effective when it’s something you currently SUCK at. The point is, if you “drill down” into a specific area or two, you can likely become nearly expert at it in a relatively short time period. It’s just a matter of focusing your efforts. When you focus on a technique or skill or two like this for a time period you’ll actually make much faster progress than if you try to train “everything” for the same period.

7) Choose a Long-Term Focus Area – This one is different from what I was talking about above. You need to also decide on your LONG TERM training focus. This is your MAJOR area of focus and is probably going to be the area you’re most passionate about, the best at and the most committed to improving over a lifetime. Especially when into “everything” like I am and lot of others are, you have to decide what you’re going to become OUTSTANDING at. For example, if you’re a Martial Artist and you’re into Kettlebells and CrossFit, you might decide that Martial Arts are your lifetime focus area where you commit to becoming world class over the course of your lifetime, kettlebells are something you excel at and CrossFit is something you enjoy the benefits of because it improves your other training and makes your Martial Arts better. I talked about this topic in detail in my post “You’re Only as Strong as Your Foundation.” The point is, you simply CAN’T be awesome at everything you do and you need to choose where to focus your limited resources. I think it’s also really important to take Seth Godin’s advice and choose an area that you can actually become THE BEST IN THE WORLD AT. Read his incredible book “The Dip” for more on this and check out this tiny little post by Seth called “Make the World

8 ) Do Technique Work – This goes along with 3, 6 and 7 and has a lot to do with the blog post I mentioned in 4, “CrossFit Workouts and Becoming More Efficient.” It blows me away when I see people training movements like the Powerlifts or Olympic Lifts and they have ZERO understanding of the technique fine points. Do you REALLY think – because your “trainer” or “coach” showed you how to do a movement for 10 quick minutes as part of a warm up before the WOD – you actually “HAVE” that movement and don’t need to practice and refine it? Some athletes spend AN ENTIRE LIFETIME perfecting movements like the Front Squat, Deadlift, Clean and Clean and Jerk. A freakin’ lifetime! There is ALWAYS room for improvement. If you don’t believe me, check out this short little article by Coach Glassman called “Fundamentals, Virtuosity and Mastery.”

9) Create Hard Deadlines – This is a great one to put positive pressure on yourself to really deliver over the short or medium term. This can be anything you want. Enter a local CrossFit competition, commit to a 30 0r 60 day Paleo Challenge at your box, enter a Powerlifting competition or whatever. I just recently did this when Jason Lambert from the UFC was coming to teach a seminar at Modern Self-Defense Center last month. I committed to eating 100% clean and being in the best possible shape I could be in for the seminar – and I organized my training for the 5 weeks leading up to the seminar accordingly. When you have a hard deadline to be in shape and feeling good, you make different decisions and you bring a greater intensity to your training.


10) Learn to Quiet Your Mind – This might be one you weren’t expecting. I’ve been working with the concepts in Eckhart Tolle’s incredible book, “The Power of Now,” for over a year – and they CONSTANTLY take on new meaning for me and lead me to deeper and deeper understandings of myself, my spiritual side and so many other things. If your mind is constantly “chattering away” and you’re not in control – or at least conscious – of your behavioral patterns, motivations and, particularly, the places where you screw yourself up, you’re going to have a really hard time making progress. Beyond that, I think TRUE HEALTH happens on EVERY level – Physical, Emotional and Spiritual. There’s a lot more to being healthy – things like having a life you love and being able to function in your work, your friendships and intimate relationships. Health isn’t just about having abs and a good Fran time…

That’s if for now. Below is a little bonus for you if you feel like picking up a new book or two this week.

ttys

Adam

Three Books (That Have Nothing To Do With Training) That Will Improve Your Training…
1. “The Power of Now” by Eckhart Tolle
2. Some good fiction like “The Dresden Files” series by Jim Butcher – I first received the advice of reading fiction at night to wind down from Tim Ferris in “The Four Hour Work Week.” I am a HUGE fan of light fiction reading at night to reduce stress and improve sleep!
3. “Full Catastrophe Living” by Jon Kabat-Zin decisions training.

Monday 10, October 2011

Bench mark Bench mark who has the Bench mark???

*REMINDER - there is another bench mark WOD on Friday!

"Danny"

20 min AMRAP

30 box jumps 20in
30 push press 52.5/32.5kg
30 pull ups

Sunday 9, October 2011

Sunday - Funday

3x
400m run
15 L sit leg raises
15 V-ups
15 four count push ups

Compliments of Strong Is The New Skinny - Marsha

I've said it so many times over the past year..."Why can't anything just be easy?!?" Lately, it has felt like I have met resistance of some kind no matter what I do. It's like trying to run with the wind blowing against you. I get mad sometimes. Other times, I feel sorry for myself. It doesn't happen every day, but there have been days where I find myself wishing for a break...hoping things will get easier...praying that some of the resistance will go away.

Anyone that has studied exercise or training has heard the term Resistance Training. Resistance training is a form of strength training. In Resistance Training, effort is performed against an opposing force that is generated by resistance that can include being pushed, squeezed, or bent. According to the American Sports Medicine Institute, the goal of resistance training is to "gradually and progressively overload the musculoskeletal system so it gets stronger". It has been proven that resistance training done regularly will tone and strengthen muscles and also increase bone mass. To get the full benefit from resistance training, full range of motion is very important. It's important because the muscle overload only happens at the specific angles where the muscle is working, so if a person stops short or quits too soon...they will not reach that angle and thus not get the full benefit that they would have had they gone all the way.

I hate when I'm running...especially uphill...and the wind is blowing hard against me. I feel like I am exerting so much energy only to be pushed backward or make very slow progress. But...if I just continue to run and push a little harder...I ALWAYS eventually get to where I was headed. Many times, the next day, I am more sore because my muscles had to work harder against the resistance from the wind to keep propelling me forward. It hurts but I always feel a greater sense of accomplishment, and I do believe that those days make me a better stronger runner. Anyone can run when the weather is right and they feel great and the road is flat, but it takes something more to run uphill with the wind blowing against you.

Resistance Training can apply not just in the gym or on a running trail, but also in our lives in general. Just as the resistance training we do in the gym builds stronger, larger, more toned muscles...the resistance we face in life can build a stronger will and a larger, better developed character. The key is "full range of motion". If you stop halfway in the gym or on a windy path...because it hurts or you so not think you can do it...you will not have the same adaptation and results as you will if you continue to push against that resistance until you have gone all the way and stressed the muscles at the desired angle. Similarly, if we give up in life and stop...because we are tired or sad or frustrated...we will not experience the opportunity for growth that is possible when we come across resistance.

I'm trying to learn to welcome resistance in my everyday life the same way I welcome it in the gym...to look at it as an opportunity for growth...not an obstacle. None of us will escape facing resistance from time to time. What separates us, is how we choose to meet that resistance. Don't give up. Don't let the weight hold you down or the wind push you back. Fight against it. Whether you push back with equal or greater force and grow stronger, or whether you allow it to hold you down is up to YOU.

Saturday 8, October 2011

Dear Gawd Man wher is this life going??????

Metcon:

3-4 rounds

20 pull ups
800m run
10 box jumps
800m run

BOY OH BOY DID I GO EASY ON YOU TODAY!

Thursday 6, October 2011

Strength:

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

Metcon:

800m run
21-15-9
Kettlebell swings
Knees 2 elbows
Push ups
800m run

Wednesday 5, October 2011

Mid week, bet you thought we were going to run!!!!
Haha Nooooo

Strength:

Power cleans
3-3-3-3-3

Jerks
3-3-3-3-3

Metcon:

50 right arm kettlebell clean and jerks 32/24kg
50 left arm kettlebell clean and jerks 32/24kg

Or

100 power clean and jerks
- men 60/50/40
- woman 40/30/20

Tuesday 4, October 2011

Strength:

Back squats

5-5-5-3-2-5

Strict press

5-5-5-3-2-5

Metcon:

6x
100 jump ropes
50m sprint

then

100 burpees!!!

Monday 3, October 2011

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

MELANIE RICHARD'S ROCKS IT FOR BREAST CANCER #1

A tattoo of a fairy is printed on the left side of Melanie Richard's chest.

Richard always has loved angels and fairies. The 48-year-old wife and mother has two Christmas trees each December -- one for Christmas decorations and another for angel and fairy decorations.

But the fairy tattoo on her chest symbolizes more than a simple penchant for winged, spiritual beings.

It symbolizes her perseverance and survival.

In 2008, Richard was diagnosed with breast cancer. She underwent a double mastectomy surgery -- the removal of both breasts -- and five months of chemotherapy.

"It's been a whirlwind of emotions (since 2008)," said Richard, who was named the New Balance honorary chair award winner for the 2011 Susan G. Komen Race for the Cure set for Oct. 2 at the Boomtown Casino and Hotel.
During chemotherapy, Richard shaved her head and was too upset to leave the house without hair. But after two weeks with no hair, Richard said something changed.

"I decided to shave it all off," said Richard, a Sparks High School graduate. "When it grew back a little, I'd shave it again. I stopped wearing hats. I would go everywhere with my shaved head, Walmart, out with my family -- everywhere. I decided not to care about it."

Within six months of the diagnosis, Richard participated in the Komen for the Cure event, a national fundraiser to raise cancer awareness and fund cancer research. She said she raised nearly $5,000 in 2008. Richard placed in the top 10 fundraising participants in Northern Nevada for the event in each of the past three years.

"It's important for her," said her husband, Dean, who shaved his head in 2008 to show support for his wife. "It wasn't the first time she dealt with cancer."

Richard's mother died of cancer in 1987 -- the same day Richard found out she was pregnant with her first child, Brianna.

"I think about her all the time," Richard said of her mother. "She died the same day I found out I was pregnant with my first daughter. I never got to tell her she was a grandmother."

Richard's mother was a first-generation immigrant from Greece when she arrived at Ellis Island in the 1930s. Richard describes her mother as an intelligent, hard-working woman from a rougher generation. She persevered through tough times -- a lesson Richard learned and applied in her battle with cancer.

Richard's husband was the first to notice the bump on her left breast in 2008. Richard had a mammogram one month before the discovery, and nothing was reported.

"They still couldn't find anything (after it was checked again)," her husband said. "They performed an ultrasound that didn't find anything. That's when we had the biopsy done.

"They told us, and she (Richard) had a blank stare. She said, 'Oh, my God. What do we do now?'" he said.

Doctors told the Richards that mammograms are only accurate 94 percent to 95 percent of the time. In Richard's case, she fell in the small percentage that didn't receive an accurate reading.

"We did a lot of soul searching," Dean said. "We researched. We looked at the Internet and talked to people."

Richard decided to have a double mastectomy to make sure the cancer never returned. She also attempted two reconstruction surgeries, but both failed because the skin on her chest was too thin, she said.

"I knew physically she would be able to get through, but the emotional toll was much more," Dean said. "Now, she runs 5Ks. She goes to the gym all the time, and she eats healthy."

"It wasn't easy, but she got through the emotional portion. In some ways, she is stronger than before," he said.

If anyone wants to donate, follow this link and type my name Melanie Richard

-http://2011rftcnnv.kintera.org/faf/search/searchParticipants.asp?ievent=463260&lis=1&kntae463260=9F7C272DB3B94F02AF1225CF56DED3B7---

Saturday 1, October 2011

Where did our summer go?
Well fall is technically here, and then winter. Sigh

Metcon:

2-4 rounds

1 mile
35 OHS 42.5/27.5
35 KB

Friday 30, September 2011

Ahhhhh week 1 of our 12 week Warrior Athlete in full swing.
1st benchmark of the program.

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats