NEW YEAR'S HOURS

Monday the 31st

Normal schedule UNTIL 4pm which is our LAST class of the day!

Tuesday the 1st

Open gym 10-12 Doors close at 1pm

Saturday 29, December 2012

I'm liking these last few Saturday WOD's A LOT!!!

Solid work everyone!

Thanks for joining us Steve!

5x

100 double unders (300 singles)
20 SDHP 50/30kg
20 Evil wheels
20 Push press 50/30kg
20 V-twist 24/16kg (10 each side)

Friday 28, December 2012

I'm being super duper nice and posting early for the day - YOU HAD BETTER still come in!

This is my favorite Hero WOD, and not as in favorite like Badger (which I hate) but really favorite Hero WOD!

"Hansen"

5x

30 KB swings 32/24kg
30 Burpees
30 GHD sit ups

2 of my favorite movements in one WOD, if only the burpees could of been SDHP - I would OWN this WOD! :-)

Thursday 27, Decmeber 2012

Ahhhhhhh Coach Travis loves this one, and I think it is just peachy too until I get to the Thrusters....

"Seven"

7x
7 HSPU
7 Thrusters 60/40kg
7 K2E
7 Deadlifts 120/75kg
7 KB swings 32/24kg
7 Burpees
7 Pull ups

Oh man this was exactly a year ago and 1 day today we did this too. Looked it up in my WOD book, my time was greater today. :-( Sad Panda face. LOL

Wednesday 26, December 2012

We are finishing the year out with a BANG or should i say three Hero WOD's to make you remember what a great year we had, but the sacrifices others have made for us in doing so. These all three have been in the gym before, many of you will remember them AFTER you are done with the workout. Then you will know why you forgot them. :-)

We did have some strength on today because this is a shorter Hero WOD.

Strenggth:

Back squats

5-5-5-3-2-5

Metcon:

"DT"

5x
12 deadlifts 70/47.5kg (i know you're thinking its so light - just wait till round 3)
9 hang cleans 70/47.5kg
6 push jerks 70/47.5kg

MERRY CHRISTMAS

AND BACK TO REGULAR SCHEDULE ON WEDNESDAY!!!!

Hero WOD's for Wed, Thur, and Fri this week, and DO NOT FORGET WE START OUR ASSESSMENT WEEK NEXT WEEK!!!!

BE HERE with all my love from your BBCF family to yours.

Monday 24, December 2012

Open  gym today from 6am to 11am

BE PREPARED!!!

We always do the 12 Days of CrossFit - BBCF style, this year we choose to step it up a notch and borrow a 2 Day WOD from Outlaw...

And IT KICKED EVERYONES ASS!!!!

“The 12 Days of Outlaw 2012″

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150# we did 80/55kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75# we did 60/30kg
5 Bar Facing Burpees
6 Push Press @ 115/75# we did 60/30kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14# - we did KB swings at 24/16kg
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks) we did 80/55kg

For time.

Notes: Clean & Jerk may be any style. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

Saturday 22, Decembe 2012

Not gonna lie I got a little over zealous with two rounds of the following, but a few of you did it and YOU ARE BADASS!!!

2x

8 min AMRAP

1deadlift 90% 1 rep max
2 muscle ups
3 squat cleans 85% 5 rep max
4 (shit I forgot the movement-look for edited version in a minute) LMAO

2 min rest

8 min AMRAP

2 hang cleans 60/40kg
4 HSPU
6 front squats 60/40kg
8 plyo push ups

2 min rest

8 min AMRAP

double unders - every time you make an error, stop, quit, or cry you immediately do 5 burpees

Friday 21, December 2012

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

Cindy kinda run on the clock....  HAHA I am funny

10x

1:30 min rounds with a .30 second rest in between - so 20 minutes total

Every round you have to complete

5 pull ups
10 push ups
15 air squats
100m SPRINT!!!!

Thursday 20, December 2012

Strength:

Push press (figured if I had you squat one more thing this week...)

5-5-5-3-2-5

Metcon:

Death by Kettle bells

YES YES YES one of my all time favorites, and I'm toooo freaking sick to partake. BullS*&t!

Wednesday 19, December 2012

Today we have a Memorial WOD for the loss of life at Sandy Hook Elementary.

This was a great workout, and I have to say thank you to Coach Travis for thinking of this great workout and an awesome sweaty time.

Metcon:

27 min AMRAP

7 deadlifts 120/80kg
20 pull ups
7 squat clean 80/50kg
20 GHD sit ups
7 hang cleans 60/40kg
20 pull ups
7 push press 60/40kg
20 GHD sit ups

The number scheme represents the lives lost of both children and adults, it is such a sad time that we have to program a workout as a memorial to the lives of innocent children and teachers that did not even have a chance to witness the joys of life that we take for granted everyday.

I love you all, I love my family and friends, please hold your loved ones and anyone else for that matter a little tighter tonight, and when you're done with this workout covered and sweat and on our knees pray for those who lost their loved ones.

Diabetes - What can we do?

Diabetes by the Numbers

 

We Americans love our sweets, that’s a fact. There are hundreds of varieties of candies and cakes out there; enough to satisfy even the largest of sweet-tooths (you can even get fried Coca-Cola at some county fairs! Fried soda!). Though we do love these treats, there should be restraint used. That’s not to say they should be cut out entirely; eating sweets in limited quantity in a "clean" sweets kinda way every once in awhile might not be so bad, but it’s once you start habitually over-consuming that the problems can occur. One of the (obvious) unintended consequences of this sugar over-consumption is the toll that can be taken on your health, specifically in the form of diabetes.

Today’s infographic from jsonline.com gives us an overview of Americans with diabetes. According to the graphic, more than 8% of the U.S. population has diabetes. While that might not seem like a huge percentage, it still equals out to around 28 million people who are afflicted! Diabetes is also a leading cause of limb amputation, but with comprehensive foot care programs the number of limbs lost could be reduced drastically.

 

14 FACTS ABOUT SUGAR!

Facts About Sugar

 

There’s no hiding the fact that American’s love sugar, it’s in everything delicious! From ice cream to French fries, there is no escaping this silent button buster. But as great as sugar tastes, its become a huge problem to the people of America. The problem has been mocked in television shows and has even been addressed in real life with the soda ban in New York.

Today’s infographic gives 14 sweet facts about sugar. After reading the infographic, you will come to the realization that sugar is poisoning us. I know after I finished reading it, I promised on more sugary snacks, but alas, here I am eating ice cream while I write this post. The truth is, sugar is hard to give up, so let’s at least try to decrease our intake. I’m sure well all look and feel a lot better!

 

BUTTER BUTTER BUTTER

Butter is Good for You?

 

I love butter. Its delicious, but I didn’t know there were so many different types. I used to think only salted and unsalted butter existed and I still never knew the difference. (Okay.. I guess one has salt..) Now it seems butter has taken the advice from beef and started going grass-fed.

Ready for me to blow your mind? Grass-fed butter has Omega-3s, CLAs, antioxidants and its even chocked full of vitamins. Another stat that I can barely conceive is the relation of butter consumption from 1910 to 2000. Butter consumption back in the day was 18 pounds per capita (holy crap) compared to only 4 pounds per capita now. The unbelievable part of this is that heart disease was less than 10% of the population in 1910. Now almost half of the population dies due to heart problems.

Why has butter consumption dropped but heart health declined? Maybe there isn’t a correlation between the two. Did you know saturated fat has never actually been linked to heart disease? I didn’t. It seems like trans fat is the heart killer in this situation and that saturated fat I was talking about? Its actually good for you.

Butyrate is a short-chain saturated fat found in butter. It it has also been proven to help lab rats with a plethora of health problems and can help to reduce swelling in humans. Butter has and always will be apart of our life. Don’t be afraid of it. If you want to be more healthy maybe just stop going to drive-throughs.

 

Wednesday 19, December 2012

Please if you make it in any day this week - let it be today!

We are doing a "Memorial WOD" for the victims of the meaningless school shooting.
Coach Travis put this workout together, so PLEASE PLEASE come in and get your daily workout with BBCF, shed a tear, grunt a cuss word, throw a weight, were here for the F that release!

Tuesday 18, December 2012

Skill:

Work on making sure you feel solid with the lifts today!

Strength:

EMOM
for 10 minutes

2 hang cleans
2 front squats
*80% FS max
* if you're unsure, keep adding weight each round

Metcon:

3x
10 OHS 60/40kg
20 double tap wall balls (everyone LOVES these, no really you have all said so)
10 Snatch 60/40kg
20 med ball v-twists (each side)

Monday 17, December 2012

Skill:

Muscle ups - Congrats Greg!!!

Strength:

Bear Complex

5 rounds of 7 sets of the following movements. Bar is only touch and go in each of the 5 rounds, can place bar down between the 5 rounds and add more weight for the next one. not a timed event solid STRENGTH!

Power clean to a
Front squat to a
Press to a
Back squat to a
Rack jerk
and start all over again. :-)

Metcon: oh yes, there is still a workout after

Tabata

HSPU
Pull ups
Jumping lunges

Circuit style

Saturday 15, December 2012

10 days until Christmas, 9 days until our Christmas Eve WOD!!!!

Christmas day we will be closed.

Christmas Eve will be 6 am to 10am, gym closed by noon at the latest. K,K, love you bye!

Today we went old school and by old school I mean not only did we pull out and FMP, but it was O.G. in BBCF with Mel, Chandler and I working out side by side. Good times had by all. good strength and technique workout.

Operation Rock and Roll

1 mile run - o.k., not gonna lie it was cold we jumped rope for 10 minutes all but Garrett, who ran.

then you need to do the following in any weight denomination, and reps in any order. Just COMPLETE!!!

Deadlift 10,000lbs
Power clean 7,500lbs
Press, jerk, over head some how 5,000lbs

Compliments of Coach Rob Ord and BrassRing Fitness

Friday 14, December 2012

Strength:

Snatch

2-2-2-2-2-2-2

Metcon:

3x
7 dedlifts 102.5/80kg
14 double tap burpees (2 push ups)
21 pull ups

Thursday 14, December 2012

Skill:

Double unders - Thanks Anne-Marie tried one legged today just to honor you... I look like I was whipped and enjoyed it. ;)

Strength:

Strict Press

5-5-5-3-2-5

Front squats

5-5-5-5-5

Metcon:

12 min AMRAP

20 KB swings 24/16kg
20 evil wheels 60/40kg
20 push ups

If you did not stand up, roll over, or whatever it is we do and immediately grab your tricep/bicep area to rub out the burn, I AM A GIANT PANSY then!

Wednesday 13, December 2012

Skill:

Turkish get ups

Oh la la - I got 28kg on the right, almost had 32kg but I think I was to fatigued by that point

Strength:

Clean and jerk

3-3-3-3-3

Metcon:

4x

6 KB turkish get ups (3 each side) 24/16kg
12 KB snatch (each side) 24/16kg
18 KB swings 32/24kg

Tuesday 11, December 2012

Skill:

Handstands - yes just the holding yourself part no push up :-)

Strength:

Deadlifts

5-5-5-3-2-5

Metcon:

5x

10 double tap wall balls
20 box jumps
10 four count burpees (you LOVE me)

***20 minute time limit

Monday 10, December 2012

Skill:

Skin the cat

Strength:

Back squats
 5-5-5-3-2-5

Metcon:

8 double tap wallballs
10 toes 2 bar
12 oh walking lunges

Saturday 8, December 2012

Friday 7, December 2012

Skill:

MOBILITY

Strength:

Bench press

5-5-5-3-2-5

Metcon:

100-75-50-25

Double unders (triple for singles)
Sit ups
Flutter kicks - 4 count = 1
V-twists 16/12kg

Thursday 6, December 2012

Skill:

Rack jerks - 10 min 1 rep max

Strength:

Deadlifts - build off of Monday

Metcon:

5x
5 hang cleans 60/40kg
10 HSPU
15 pull ups
20 double unders

So I got a really cool compliment today, besides the magnitude of compliments that came from last night's recognition (Thank you again Coach!). After this weeks programing, someone came up and asked me if it was mine? With a proud smile and a joyful YES, I got a smile in return and a SHE IS BACK!!!!!

HELL YES!!!

I love you guys

Wednesday 5, December 2012

Skill:

Snatch

10 mins of practice

Strength:

Strict press - build off of Monday 1 rep max

Metcon:

21-15-9-3

Push press 50/30kg
Front squats 50/30kg

2 min rest (add weight to your bar)

12-9-6-3

Burpee bar facing jump overs
Burpee power cleans 60/40kg (hey I was nice no jerk)

Tuesday 4, December 2012

Skill:

Squat cleans 1 rep max in 10 minutes

Strength:

Back squats - build off of your 1 Rep max from yesterday

Metcon:

3x
10 jumping lunges (each leg)
20 kb swings 32/24kg
10 ball slams 20/16lb - FULL EXTENSION

then

800m to a mile run

Monday 3, December 2012

HOLY OMG it is December already!!!

Hope you guys are ready for this month, we have some great weeks of programming coming up PLUS A REMINDER - the first week of January we have our assessment week coming back around. For those of you who have bee with BBCF then you know what this is, and it is a great time to see the AMAZING level of change you have had in a short six months.  For those of you who have not done an assessment week with us yet PLEASE BE SURE TO BE HERE for the week.  You will get an awesome sense of where you are, and where you want to be by June of 2013. It also gives you the ability to set those NEW YEARS GOALS for 2013 - member we hate the word resolution. :-)

Skill:

Clean and Jerk

10 minutes to find a 1 rep max

Strength:

CrossFit Total

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.

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.

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl


Metcon:

EMOM
10 minutes

"Cindy" in essence but I want a full round every minute :-)

5 pull ups
10 push ups
15 squats

The following chart is a GUIDE ONLY. Please always note body mechanics, size, height, muscle mass etc. need to be taken into account this set of lifts. Just because a guy who weighs 200lbs hits a 1000lb CFT DOES NOT MEAN every man should!

Also this is in pounds not kilo's

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

Saturday 1, December 2012

HAPPY BIRTHDAY CHELSEY!!!

31 min AMRAP

11 deadlifts 80/60kg
30 evil wheels (with the bar you are using for deads)
81 double unders / 81 air squats (rotate every other round)

We love you girl!