Monday 8, March 2010

HAPPY BIRTHDAY MEL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Starting our new strength sets this week - basically we will still be doing the same lifts, just in a different day/rep scheme. Researched the benefits of combining our "power lifts" with our Olympic lifts, and here is the newest greatest program for you guys to continue gaining strength, on all of our lifts.

Strength:

Clean and jerk (heavy)
1-1-1-1-1
Snatch (light skill work)
3-3-3-3-3

Metcon:

Annie
50-40-30-20-10
Double unders (triple for single jumps)
Sit ups

Saturday 6, March 2010

Beautiful day for a "filthy" WOD

Filthy Fifty

50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders

Yeahhhhhh!! This is a great workout - enjoy have fun and work your hardest.

Friday 5, March 2010

It is the day that starts the weekend - what are your plans for the evening??

Hopefully - a nice strength set, with some skill work and a metcon fall into play some where in those plans ;0)

Strength:

Snatch
hahahahaha Jason came in at 6am this morning so I have no idea what the rep scheme is.

Double under skill work

Metcon:
3 rounds
12 body weight dead lifts
24 knees to elbows
50m farmers carry 32kg each hand

Thursday 4, March 2010

So the day before TGIF - I know your all a little tired, and you may be thinking another day another WOD, almost at the weekend a "rest" day for some of us, a "recovery" day for others, but don't get to ahead of yourself - we still have tomorrow.

Strength:
Back squats (yes, more squats)
3-3-3-3-3
Bench press
3-3-3

Metcon:
AMRAP 15 minutes
4 clapping push ups / 8 push ups
8 kettlebell swings 32/20kg
12 goblet squats (same weight as swings)

Check out the last few days on the main page at the videos from the sectionals this past weekend, Travis and I show up a few times, but you can see what we were doing for sure!

Wednesday 3, March 2010

Well after a body weight WOD like we had yesterday I thought I would add in some weight today, with a little body weight....

Strength:
Push jerk
3-3-3-3-3

10 mins pull up work - skill time work on kipping, remove bands, butterfly, strict whatever lets get the entire gym using that pull up cage.

Metcon:
7x
7 hang squat cleans starting at 42.5/30kg
7 handstand push ups
1 min rest between rounds -
this rest is used to add 5kg to your bar every round, so men will end at 72.5kg and woman will end at 60kg.
***DO NOT put the bar down during your 7 reps - if you do it is a penalty to be added at the end of your workout 7 burpees for every time you "put" the bar down during your 7 reps.

Your score will be total time (including burpees) total weight and total burpees.

Tuesday 2, March 2010

Sadly to say once again we start this week with a new Hero WOD...

We will continue with strength, and our normal warm-up but will drop our Burgener warm-up for today to make sure we have the time to complete our Hero..

Strength:

Deadlifts

1-1-1-1-1

do one or two warm up reps then shoot for your max and maybe then some.

Metcon:

"War Frank"

3X

25 Muscle-ups - sub with 25 pull ups and 25 dips

100 Squats

35 GHD situps - sub with K2E and or weighted med ball sit-ups

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Monday 1, March 2010

Helllllloooo my family of CrossFitters!!!!

Missed you all this weekend - so much so that we have a WOD from this weekend. ;0)

Strength:

Back Squats
5-5-5
Push Press
5-5-5

Metcon:

4 rounds
750m row
30 double unders
15 burpees
25 minute time limit for men / 30 for woman

Sectionals this past weekend!

CONGRATULATIONS TRAVIS COOMBS!!!!!!!!!!!!!

It was a long hard fight for Travis, but he came out in 14th place to continue on to the Qualifiers in Washington May 17th 2010!!!!

Travis came in fighting, and continued all the way through to his last WOD on Sunday, which may have been the hardest (we thought) for him, and he DESTROYED it like he did the other WOD's before.

Travis I am so proud of you, as I know the rest of the BBCF family is! AMAZING performance, and so proud that I could be a part of it to watch the events take place!!!

The sectionals them selves were an eye opening experience for us little CrossFitters from Reno, Nevada - in good ways and maybe some ways we did not expect. Overall an amazing experience shared with even more amazing family members - Travis, Ryan, and Evan - I am with you always!

THANK YOU TO THESE GUYS, AND TO THE ENTIRE BBCF FAMILY - we could feel your well wishes all the way in Ogden Utah!!!!