2013 CrossFit Games Regional Event 6
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps 72.5/52.5kg
90 foot Walking lunge with 160 pound barbell in front rack
Strength:
Bench press
3-3-3+
70/80/90%
Friday, June 28, 2013
Thursday, June 27, 2013
Nevada Barbell Club Weight Lifting Comp THIS WEEKEND!!! Cheap - Fun - Great Experience!!!
2013 Nevada Sports Fest
I NEED TO KNOW IF YOU ARE DOING THIS EVENT ASAP!!!!
Weightlifting - SATURDAY EVENTS!!!!
Saturday, June 29, 2013
Venue:
Crossfit Sparks Elite
475 East Greg #107
Sparks, NV
Eligibility:
The compitition is unsanctioned. USAW membership is not required. The contest will not qualify you for the national state games.
Entry Fee:
$25.00 for residents
$35.00 for non-residents
Divisions:
Youth - Age 14 - 17
Junior - Age 18 - 20
Open - Age 21 - 34
Masters - Age 35 and older
Bring drivers license or student ID.
Events:
The two hands Snatch and the two hands Clean and Jerk.
The best Snatch and the best Clean and Jerk will be combined for a Total score.
The total is used to determine the placing in the competition.
Weight Classes:
Weight Classes
Rules:
IWF and USAW rules will apply.
Snatch Rules
Clean and Jerk Rules
General rules A one piece lifting suit that covers the trunk but does
not cover the knees or elbows or tight fitting shorts
that do not cover the knees or elbows. A collarless
t-shirt that does not cover the elbows.
Weigh-In:
Women 8:30 AM to 9:30 AM
Women Lift at 10:30 AM
Men 10:30 AM to 11:30 AM
Men Lift at 12:30 PM After weigh-in we will review the rules with the lifters and warm-ups will begin.
To help us prepare for the contest, please send your info if you intend to enter.
This will not obligate you to enter.
Weightlifting Form Click on this link to enter Weightlifting on June 29 Weightlifting Entry
Meet Director:
Dick Halminiak
Phone 775-849-1613
Email: oldguy@nvbarbell.com
Powerlifting - SUNDAY EVENTS
Sunday, June 30, 2013
Venue:
Crossfit Sparks Elite
475 East Greg #107
Sparks, NV
Eligibility:
The compitition is unsanctioned. Membership is not required. The contest will not qualify you for the national state games.
Entry Fee:
$25.00 for residents
$35.00 for non-residents
Divisions:
Junior - Age 18 and under
Open - Age 19 - 39
Masters - Age 40 and older
Bring drivers license or student ID.
Events:
The Bench, Squat and Deadlift.
The best Bench, best Squat and best Deadlift be combined for a Total score.
The total is used to determine the placing in the full competition.
Or Bench only and Deadlift only (Push/Pull).
Weight Classes:
Weight Classes
Rules:
This is a RAW contest. No squat suits, bench shirts,
or deadlift suits. Allowed gear is belts, knee wraps,
and wrist wraps.
Back Squat Rules
Bench Press Rules
Deadlift Rules A one piece lifting suit that covers the trunk but does
not cover the knees or elbows or tight fitting shorts
that do not cover the knees. With a collarless t-shirt
that does not cover the elbows.
Weigh-In:
Saturday 12:00 PM to 2:00 PM
Sunday 8:30 AM to 9:30 AM
Competition begins at 10:00 AM
To help us prepare for the contest, please send your
info if you intend to enter.
This will not obligate you to enter.
Powerlifting Form Click on this link to enter Powerlifting on June 30 Powerlifting Entry
Meet Director:
Dustin Speed
Phone 775-741-7556
Email: dspeed02@yahoo.com
Thursday 27, June 2013
2013 CrossFit Games Regional Event 5
21-15-9 reps for time of:
315 pound Deadlift - 142.5/92.5kg
30" Box jump
Strength:
Back Squats
3-3-3+
70/80/90%
21-15-9 reps for time of:
315 pound Deadlift - 142.5/92.5kg
30" Box jump
Strength:
Back Squats
3-3-3+
70/80/90%
Wednesday 26, June 2013
2013 CrossFit Games Regional Event 4
For time:
100 Wall ball shots, 20 pound ball and 14 for the ladies
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps
Strength:
Strict press
3-3-3-+
70/80/90%
For time:
100 Wall ball shots, 20 pound ball and 14 for the ladies
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps
Strength:
Strict press
3-3-3-+
70/80/90%
Tuesday 25, June 2013
2013 CrossFit Games Regional Event 2
Complete the following in 7 minutes:
3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.
rest 3 minutes
2013 CrossFit Games Regional Event 3
For time:
30 Burpee muscle-ups
Strength:
Deadlifts
3-3-3+
70/80/90% - still on Wendler cycle so you know the drill after last week
Complete the following in 7 minutes:
3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.
rest 3 minutes
2013 CrossFit Games Regional Event 3
For time:
30 Burpee muscle-ups
Strength:
Deadlifts
3-3-3+
70/80/90% - still on Wendler cycle so you know the drill after last week
Monday 24, June 2013
This week we will be attempting to complete the 2013 CrossFit Games Regional Workouts.
PLEASE SCALE ACCORDINGLY - know these workouts were made for the elite of the elite to cut out the a little les elite from the herd for the 2013 Games. :-)
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Strength:
Snatch
2-2-2-2-2
or
1-1-1-1-1-1
PLEASE SCALE ACCORDINGLY - know these workouts were made for the elite of the elite to cut out the a little les elite from the herd for the 2013 Games. :-)
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Strength:
Snatch
2-2-2-2-2
or
1-1-1-1-1-1
Saturday 22, June 2013
Sorry guys I have NO CLUE what we did this day I was getting my fake spray tan on and pink sparkly bikini for my first figure competition.
If you were here for class with Coach Jason then we all know it was an easy peasy day!
If you were here for class with Coach Jason then we all know it was an easy peasy day!
Friday, June 21, 2013
Friday 21, June 2013
Skill:
HSPU
Strength:
Back squats
5-5-5+
Stabilizer:
Side plank raises
2x50 each side
Metcon:
10 HSPU
20 pull ups
30 push ups
40 GHD/Toes 2 Bar/Knees to elbow - your choice
50 wall balls 20/16lb
40 GHD/Toes 2 Bar/K2E - something different than what you have done already
30 ring push ups
20 ring rows
10 muscle ups - or if no MU yet 30 dips
HSPU
Strength:
Back squats
5-5-5+
Stabilizer:
Side plank raises
2x50 each side
Metcon:
10 HSPU
20 pull ups
30 push ups
40 GHD/Toes 2 Bar/Knees to elbow - your choice
50 wall balls 20/16lb
40 GHD/Toes 2 Bar/K2E - something different than what you have done already
30 ring push ups
20 ring rows
10 muscle ups - or if no MU yet 30 dips
Thursday, June 20, 2013
Thursday 20, June 2013
Skill:
Yeap still HSPU
Strength:
Power Cleans
3-3-3-3-3
Stabilizer:
Tabatta
Sit ups
Mtn climbers
8 mins 16 rounds
Metcon:
16 min AMRAP
50m prowler push - or a double plate push also works (get low on both)
20 over head walking lunges 20/15kg
20 hand release push ups
Yeap still HSPU
Strength:
Power Cleans
3-3-3-3-3
Stabilizer:
Tabatta
Sit ups
Mtn climbers
8 mins 16 rounds
Metcon:
16 min AMRAP
50m prowler push - or a double plate push also works (get low on both)
20 over head walking lunges 20/15kg
20 hand release push ups
Wednesday, June 19, 2013
Coconut Oil in Your Morning Coffee? Absolutely
There is yet another valuable use for organic coconut oil. From slathering your baby’s bottom to cooking up some fabulous-tasting eggs, coconut oil is making its way to the top of the charts. How about putting some in your morning cup of “joe”?
Of course, those who have been using coconut oil for years never truly believed the lipid hypothesis that said saturated fat was bad for us. More and more evidence is being uncovered to say just the opposite.
Healthy saturated fat is not only good for us, but essential for numerous bodily functions. Coconut oil is described as one of the healthiest saturated fats on the earth.
Coconuts are revered all over the world for their amazing medical and nutritional properties. They have been used for ages by diverse cultures and races, all of whom respect the magnificent qualities of this tree-growing nut.
Medical Uses for Coconut
In traditional medicine coconut is used for a wide number of health problems including kidney stones, nausea, rash, scurvy, infections, wounds, asthma, colds, constipation, cough, ear aches, fevers, jaundice, kidney stones, lice and ulcers, to name a few.
Modern medicine is finally coming alongside traditional medicine and echoing the amazing health benefits of coconut. Published studies in a number of prominent health journals note the benefits of various forms of coconut. Here are just a few of the amazing benefits of coconut that researchers are uncovering:
Although coconut oil is about 90% saturated fat, it is good for the body. It contains about 50% lauric acid, which helps to prevent high blood pressure and high cholesterol levels. The short and medium-chain fatty acids help to regulate thyroid and enzyme function and help with weight reduction.
Coconut oil improves metabolism and takes stress off of the pancreas. This tropical wonder improves digestion and increases the absorption of vitamins, amino acids and minerals.
Coconut in Coffee
Replacing processed coffee creamers with organic coconut oil is a smart move. Although it may sound strange, the result is actually quite delicious and highly nutritious. The combination of caffeine and saturated fat gives the body a great and lasting energy boost.
The best way to prepare a tropical twisted coffee drink is to brew a high quality organic cup of coffee and place it in a blender. Add in one tablespoon of organic coconut oil, blend and enjoy.
The resulting coffee drink is frothy and rich, with a wonderfully smooth taste that is very satisfying. If you like your coffee sweetened, add one teaspoon of coconut crystals.
Adding coconut oil to your coffee is a great way to supercharge and give your body a burst of energy to make it through the day. Not to mention all of the other amazing health benefits of coconut!
-The Alternative Daily
Of course, those who have been using coconut oil for years never truly believed the lipid hypothesis that said saturated fat was bad for us. More and more evidence is being uncovered to say just the opposite.
Healthy saturated fat is not only good for us, but essential for numerous bodily functions. Coconut oil is described as one of the healthiest saturated fats on the earth.
Coconuts are revered all over the world for their amazing medical and nutritional properties. They have been used for ages by diverse cultures and races, all of whom respect the magnificent qualities of this tree-growing nut.
Medical Uses for Coconut
In traditional medicine coconut is used for a wide number of health problems including kidney stones, nausea, rash, scurvy, infections, wounds, asthma, colds, constipation, cough, ear aches, fevers, jaundice, kidney stones, lice and ulcers, to name a few.
Modern medicine is finally coming alongside traditional medicine and echoing the amazing health benefits of coconut. Published studies in a number of prominent health journals note the benefits of various forms of coconut. Here are just a few of the amazing benefits of coconut that researchers are uncovering:
- Kills viruses
- Kills bacteria
- Kills fungus and yeast
- Boosts energy and endurance
- Improves insulin secretion
- Kills tapeworms, lice and other parasites
- Reduces cavities
- Prevents obesity
- Softens skin
- Protects skin from the sun
- Controls dandruff
- Prevents wrinkles
Although coconut oil is about 90% saturated fat, it is good for the body. It contains about 50% lauric acid, which helps to prevent high blood pressure and high cholesterol levels. The short and medium-chain fatty acids help to regulate thyroid and enzyme function and help with weight reduction.
Coconut oil improves metabolism and takes stress off of the pancreas. This tropical wonder improves digestion and increases the absorption of vitamins, amino acids and minerals.
Coconut in Coffee
Replacing processed coffee creamers with organic coconut oil is a smart move. Although it may sound strange, the result is actually quite delicious and highly nutritious. The combination of caffeine and saturated fat gives the body a great and lasting energy boost.The best way to prepare a tropical twisted coffee drink is to brew a high quality organic cup of coffee and place it in a blender. Add in one tablespoon of organic coconut oil, blend and enjoy.
The resulting coffee drink is frothy and rich, with a wonderfully smooth taste that is very satisfying. If you like your coffee sweetened, add one teaspoon of coconut crystals.
Adding coconut oil to your coffee is a great way to supercharge and give your body a burst of energy to make it through the day. Not to mention all of the other amazing health benefits of coconut!
-The Alternative Daily
Wednesday 19, June 2013
Skill:
HSPU
Strength:
Strict Press
5-5-5+
Wendler Method
Stabilizer:
2x
50 KB swings - unbroken
50 evil wheels
Metcon:
400m sprint
3 min rest
300m sprint
2 min rest
200m sprint
1 min rest
100m sprint
30 sec rest
100m sprint
30 sec rest
200m sprint
1 min rest
300m sprint
2 min rest
400m sprint
T-I-M-E!!!!
HSPU
Strength:
Strict Press
5-5-5+
Wendler Method
Stabilizer:
2x
50 KB swings - unbroken
50 evil wheels
Metcon:
400m sprint
3 min rest
300m sprint
2 min rest
200m sprint
1 min rest
100m sprint
30 sec rest
100m sprint
30 sec rest
200m sprint
1 min rest
300m sprint
2 min rest
400m sprint
T-I-M-E!!!!
Tuesday, June 18, 2013
Tuesday 18, June 2013
Skill:
HSPU
Strength:
Deadlifts
5-5-5+
Take your 1 rep max - then 90% of that then your first set of
5 is at 65% of your 90% of your 1 rep max
5 is at 75% of your 90% of your1 rep max
5+ is at 85% of your 90% of your 1 rep max
Stabilizer:
3x
25 v- ups
25 v-twist
Metcon:
12 min AMRAP
10 burpee box jumps 30/24in
30 double unders
3 HSPU
HSPU
Strength:
Deadlifts
5-5-5+
Take your 1 rep max - then 90% of that then your first set of
5 is at 65% of your 90% of your 1 rep max
5 is at 75% of your 90% of your1 rep max
5+ is at 85% of your 90% of your 1 rep max
Stabilizer:
3x
25 v- ups
25 v-twist
Metcon:
12 min AMRAP
10 burpee box jumps 30/24in
30 double unders
3 HSPU
Monday, June 17, 2013
Monday 17, June 2013
Today we start a new strength program and cycle.
You MUST have your 1 rep max on your major lifts by this week.
In his book, Jim Wendler, an elite powerlifter, remembers a time at the zenith of his career, when he could barely walk outside the gym, his health was failing, and despite stellar equipped lifts, his unequipped capabilities were desperately weak. To reclaim his life and strength, Wendler developed a plan: cut out all the excess and get back to basics.
5/3/1 is about simplicity. You do three (maybe four) workouts a week with the focus on the ‘big four’: squat, bench, deadlift and military press. Focus on these movements and size and strength will necessarily follow.
Before starting the program, you will need to know your one rep max for each of the big four. From there, calculate 90% and use that 90% figure as if it were your real max, i.e. to calculate the percentages below. The idea is to undershoot so as to get better quality work and avoid failure.
Here’s the basic structure:
On the final set, Wendler also recommends going all out and attempting as many reps as possible (i.e. beyond 5/3/1). As he puts it “[the final set should be the one that] puts hair on your balls”. He does emphasize, however, that you should not attempt failure, as that would be detrimental to your efforts. You should never fail on a rep.
5/3/1, it no longer equals 1.66666666666666666666667.
Skill:
For the week
HSPU
Strength:
Front squats
3-3-3-3-3
Not part of Wendler cycle above
Stabilizer:
100 old school sit ups
Metcon:
3x
400m run
20 KB swings
5 TGU
20 KB upper cuts
5 TGU
You MUST have your 1 rep max on your major lifts by this week.
In his book, Jim Wendler, an elite powerlifter, remembers a time at the zenith of his career, when he could barely walk outside the gym, his health was failing, and despite stellar equipped lifts, his unequipped capabilities were desperately weak. To reclaim his life and strength, Wendler developed a plan: cut out all the excess and get back to basics.
5/3/1 is about simplicity. You do three (maybe four) workouts a week with the focus on the ‘big four’: squat, bench, deadlift and military press. Focus on these movements and size and strength will necessarily follow.
How does it all work?
The program is split up into cycles, each cycle consists of four waves. Each wave is made up of four workouts, one for each lift. In other words, if you train four times a week, you hit each exercise once per week. Each wave focuses on a 5, 3, or 1 rep max, giving the program its name. Each workout is based on three sets of the major movement followed by a variety of accessory work detailed below. Sets and reps remain the same for the main movements in each wave. During the fourth, and final, week of the cycle, you return to a 5 rep scheme using submaximal weight. This built-in deload week allows for recovery and recuperation, setting you up to come back stronger with each passing cycle.Before starting the program, you will need to know your one rep max for each of the big four. From there, calculate 90% and use that 90% figure as if it were your real max, i.e. to calculate the percentages below. The idea is to undershoot so as to get better quality work and avoid failure.
Here’s the basic structure:
Wave 1: 65%x5, 75%x5, 85%x5 or more
Wave 2: 70%x3, 80%x3, 90%x3 or more
Wave 3: 75%x5, 85%x3, 95%x1 or more
Wave 4: 40%x5, 50%x5, 60%x5
Wave 2: 70%x3, 80%x3, 90%x3 or more
Wave 3: 75%x5, 85%x3, 95%x1 or more
Wave 4: 40%x5, 50%x5, 60%x5
5/3/1, it no longer equals 1.66666666666666666666667.
Skill:
For the week
HSPU
Strength:
Front squats
3-3-3-3-3
Not part of Wendler cycle above
Stabilizer:
100 old school sit ups
Metcon:
3x
400m run
20 KB swings
5 TGU
20 KB upper cuts
5 TGU
Saturday 15, June 2013 Farwell Aj
Today we have a special workout for one of our guys who is leaving for his next chapter in life.
Aj has been a staple here at BBCF since he walked in turban and cowboy boots!
I love you so much Aj, I am so proud to have been and always be a small part of your life.
You are destine for so many great things, I can't wait to watch and see them all unfold for you!
Good luck and all my love!
Aj has been a staple here at BBCF since he walked in turban and cowboy boots!
I love you so much Aj, I am so proud to have been and always be a small part of your life.
You are destine for so many great things, I can't wait to watch and see them all unfold for you!
Good luck and all my love!
Friday, June 14, 2013
Feel The Burn: A Caloric Breakdown
Oh God, I have some bad news. My diet of dark chocolate and cashews carries more calories than fried chicken. Don’t worry, switching to fried chicken wont be a problem! Seriously though, the human body does not require many calories to function, yet we can consume 138 times more calories than we can burn.
Americans have been having weight problems the last few decades. Fast food is on every corner and greasy, fried, cheese coated delectables are can be found on a ‘dollar menu’. Burger King and many other fast food chains still do not offer a ‘small’ option. If you want a soda, the ‘medium’ is 22 entire ounces. I hope you’re not still wondering what’s wrong with the fast food industry.
Looking to increase your metabolic activity? Look no further. The liquid gold that runs out of your faucet is your number one friend. Drink water! Lots of water. They say 8 cups a day, I know you don’t do that. Some other interesting calorie burners include spicy foods and chewing gum. Now those are some healthy habits I can get into.
Friday 14, June 2013
Skill:
Prepare for your rope climbs... I told you they would be in the workout - there is no modification for any of my athletes that have been with me for more than say ummmm 6 months. We have done rope climbs at least one week out of the month the entire winter - plus all this week - even if you only get half way up the rope - get YOUR ass up there! I LOVE YOU!!!
Strength:
Power cleans
3-3-3
Stabilizer:
Tabatta toes 2 bar
Metcon:
12 min EMOM
2 rope climbs
increasing burpees - 1st min is 1, 2 min is 2 and so on
Prepare for your rope climbs... I told you they would be in the workout - there is no modification for any of my athletes that have been with me for more than say ummmm 6 months. We have done rope climbs at least one week out of the month the entire winter - plus all this week - even if you only get half way up the rope - get YOUR ass up there! I LOVE YOU!!!
Strength:
Power cleans
3-3-3
Stabilizer:
Tabatta toes 2 bar
Metcon:
12 min EMOM
2 rope climbs
increasing burpees - 1st min is 1, 2 min is 2 and so on
Thursday, June 13, 2013
Thursday 13, June 2013
Skill:
Rope climbs
Strength:
Strict press
3-3-3
Stabilizer:
3x
20 hollow rocks
20 mountain climbers
Metcon:
5x
10 man makers 40/20LBS
10 Turkish get ups 24/16kg - per side
15 OHS 50/30kg
Rope climbs
Strength:
Strict press
3-3-3
Stabilizer:
3x
20 hollow rocks
20 mountain climbers
Metcon:
5x
10 man makers 40/20LBS
10 Turkish get ups 24/16kg - per side
15 OHS 50/30kg
The Secret to Better Sleep
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The Secret to Better Sleep
I don’t know about the rest of you readers, but I always feel like I could use a little more sleep in the mornings. Even when I know that I’ve gotten enough, I usually just want a few more minutes lying down, which as it turns out might not be such a bad thing.
Today’s info comes to us from MercuryNews.com and shows the potential health benefits of getting a good amount of sleep, as well as the potential health hazards of an unusual amount of sleep. Americans on average get 6.9 hours of sleep per night, and when we get less than that it can bring on a number of health conditions including raised blood pressure and lowered reaction times among others.
Lack of sleep can sometimes be attributed to what you eat before bed; some things are much better than others. For instance, alcohol and spicy foods are probably not the best bedtime foods, whereas snacks like yogurt or popcorn are much better alternatives. If you’re able to find a way to get an adequate amount of sleep, though, it can really benefit you. In addition to reducing inflammation that causes heart disease and cancer, it can reduce stress and heighten memory.
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Wednesday, June 12, 2013
Wednesday 12, June 2013
Skill:
Rope climbs
Strength:
Dead lifts
3-3-3
Stabilizer:
ME plank hold
Metcon:
Well, you are all lucky I woke up not feeing like burpees today! :-)
12 min EMOM
3 HSPU
6 Strict chin ups
9 weighted jumping squats 20/10kg
Rope climbs
Strength:
Dead lifts
3-3-3
Stabilizer:
ME plank hold
Metcon:
Well, you are all lucky I woke up not feeing like burpees today! :-)
12 min EMOM
3 HSPU
6 Strict chin ups
9 weighted jumping squats 20/10kg
Tuesday, June 11, 2013
Vitamin B-12 Deficiency in a Vegetarian based diet
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This is from one of my various sites I browse - what concerns me is not the act of the vitamin B deficiency, but the fact that after all the injuries etc. and STATING it all started happening after going full VEGETARIAN - that was not a sign that there is more going on in the body than just poor reactions....
After going full on vegetarian this year, I’ve seen my body react poorly to the new changes in my diet. I’ve seen more running injuries (shin splints were never a problem before this year!), and an overall continuous feeling of exhaustion. One day, I developed patches on my tongue and cuts on the corners of my mouth. I put these symptoms aside and blamed them on the new mouth guard I’ve been sleeping with. But after two weeks the cuts never went away, and I started to get annoyed. I consulted Google to see if there were other ways of closing up the stubborn cuts on my mouth. Turns out, the cuts weren’t there because of my new mouth guard, they had developed because I was vitamin B and iron deficient!
The idea of my body reacting so violently scared me, so I went straight to Walgreens to load up on iron and vitamin B pills. One week later, the patches on my tongue cleared, and the cuts on the corners of my mouth closed up! It was frightening to experience the impact my vitamin deficiency was taking on my body. To this day, every morning I load up on woman’s multi-vitamin, a vitamin B complex, and an iron pill. I’ve seen positive changes in my energy level, and on my body as a whole. So readers, take your vitamins and eat your vegetables. Perhaps the ailments you have been feeling are the cause of a vitamin deficiency!
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Salmon - Wild or Farm
Salmon: Wild vs. Farm
Today’s I share a really great over view of what goes into wild and farm bred salmon. While I’m aware that all food these days contain pesticides and chemicals, I am saddened to see that farm salmon does indeed contain chemicals. I wonder how our bodies would benefit from ingesting pure, organic foods, free of pesticides and chemicals? Perhaps another challenge can be to try and eat organic. I’m sure all of our bodies will benefit from it.
Tuesday 11, June 2013
Skill:
Rope climbs ( I would carry a pair of long socks with me just in case)
Strength:
Bench press
3-3-3
Stabilizer:
100 evil wheels
Metcon:
Death by Clean and Jerks
60% of your 1 rep max
Every minute increase your reps by 1, so minute 1 is 1, minute 2 is 2 etc..
Rope climbs ( I would carry a pair of long socks with me just in case)
Strength:
Bench press
3-3-3
Stabilizer:
100 evil wheels
Metcon:
Death by Clean and Jerks
60% of your 1 rep max
Every minute increase your reps by 1, so minute 1 is 1, minute 2 is 2 etc..
Old School BBCF crew - ahhhhh nostalgia
Monday 10, June 2013
Skill:
Rope climbs - all week
*** Guy's skill work is here for a reason - we need to practice what we SUCK at! As well, as knowing that if you see it for a week you are going to see it real soon in a WOD - I would hate for you to ignore the skill work all week then comes up a workout with the movement in it, and you stand there looking at your coach for an alternate movement... WORK ON YOUR SKILLS!!!
Strength:
Back squats
3-3-3
*** We just came off of assessment week - where we should of found our 1 rep maxes for all our major lifts - if you did not, use this week to find it as our strength protocol changes next week and a true 1 rep max is going to be VERY beneficial to you!
Stabilizer:
100 old school sit ups
Metcon:
"Omar"
For time:
95 pound barbell Thrusters, 10 we did 45/35kg respectively
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Post time to comments.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Rope climbs - all week
*** Guy's skill work is here for a reason - we need to practice what we SUCK at! As well, as knowing that if you see it for a week you are going to see it real soon in a WOD - I would hate for you to ignore the skill work all week then comes up a workout with the movement in it, and you stand there looking at your coach for an alternate movement... WORK ON YOUR SKILLS!!!
Strength:
Back squats
3-3-3
*** We just came off of assessment week - where we should of found our 1 rep maxes for all our major lifts - if you did not, use this week to find it as our strength protocol changes next week and a true 1 rep max is going to be VERY beneficial to you!
Stabilizer:
100 old school sit ups
Metcon:
"Omar"
For time:
95 pound barbell Thrusters, 10 we did 45/35kg respectively
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
Post time to comments.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Thursday, June 6, 2013
Thursday 6, June 2013
| Day 4 | Max BW Bench Press | 1 set | Men full BW/Woman 50% BW AMRAP | |
| Max Ring Dips | 1 minute | Full ROM / Use any device | ||
| Max HSPU | 1 set | Full ROM / Use any device | ||
| Max Double Unders | 2 minutes | Count ONLY double unders | ||
| Max Toes 2 Bar | 1 minute | Full Range of Motion | ||
| Row | 2000m x 1 | As fast as possible | ||
Wednesday, June 5, 2013
Wednesday 5, June 2013
| Day 3 | Back Squat | 1 rep | 5-5-1 Max One Rep | |
| Max Ring Push Ups | 1 minute | Full Range of Motion | ||
| Max Strict Pull Ups | 1 set | Full ROM / No Kipping | ||
| Max L-Sit Hold | 1 set | Record longest hold | ||
| Max Handstand Hold | 1 set | Record longest hold | ||
| Run | 1 mile | As fast as possible | ||
Tuesday, June 4, 2013
Tuesday 4, June 2013
| Day 2 | Strict Press | 1 rep | 5-5-1 Max One Rep | |
| |
Max Box Jumps | 1 minute | Use 20" box | |
| Max Knees 2 Elbows | 1 minute | Full Range of Motion | ||
| Max Pistol Squats | 1 set | Full ROM/Each Leg/Use any device | ||
| Run | 800m x 1 | As fast as possible | ||
| Row | 1000m x 1 | As fast as possible | ||
Monday, June 3, 2013
Monday 3, June 2013
| Day 1 | Deadlift |
1 rep | 5-5-1 Max One Rep | |
| Max Air Squat | 2 minutes | Full Range of Motion | ||
| Max Push Ups | 2 minutes | Full Range of Motion | ||
| Max Sit Ups | 2 minutes | Full ROM / Abmat authorized | ||
| |
Max Pull Ups | 1 set | Full ROM / Kipping authorized | |
| Run | 400m x 2 | Record fastest time | ||
| Row | 500m x 2 | Record fastest time | ||
Sunday, June 2, 2013
Assessment Week starts Monday
It is that time again...
I know 6 months already?
So this week every day is an assessment day - you will have a sheet and get through your movements everyday.
***** ALSO 8am class starts again this week!!!
I know 6 months already?
So this week every day is an assessment day - you will have a sheet and get through your movements everyday.
***** ALSO 8am class starts again this week!!!
Friday 31, May 2013
Skill:
Snatch
Strength:
Snatch
1-1-1-1-1-1-1
Stabilizer:
3x15 GHD sit ups
Metcon:
7x
7 power cleans 70/60/50kg men 50/40/30kg woman
100m sprint
7 jerks
100m sprint
****20 minute time limit
Snatch
Strength:
Snatch
1-1-1-1-1-1-1
Stabilizer:
3x15 GHD sit ups
Metcon:
7x
7 power cleans 70/60/50kg men 50/40/30kg woman
100m sprint
7 jerks
100m sprint
****20 minute time limit
Thursday 30, May 2013
Skill:
Snatch work
Strength:
Back squats
5-5-5-3-2-5
Stabilizer:
4x
20 hollow rocks
20 v-ups
Metcon:
"Evil wheel Snake eyes"
Evil wheels 60/40kg
Bar burpees
always adds up to 11, so start with 10 evil wheels and 1 bar burpee, then 9 and 2 and so on until you end at 10 bar burpees and 1 evil wheel
Snatch work
Strength:
Back squats
5-5-5-3-2-5
Stabilizer:
4x
20 hollow rocks
20 v-ups
Metcon:
"Evil wheel Snake eyes"
Evil wheels 60/40kg
Bar burpees
always adds up to 11, so start with 10 evil wheels and 1 bar burpee, then 9 and 2 and so on until you end at 10 bar burpees and 1 evil wheel
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