Helen

Hey just a little note on today, and a big Congrats to everyone in the gym today.

48 completed Helen
26 RX Helen
8 woman RX Helen

Holy shit you guys are all so amazing, and my girls RX for the first time on Helen, sorry Danielle, Cassie, and Anne-Marie.

Wednesday 6, April 2011

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In honor of Anne-Marie moving to Idaho full time, yeah for her and Tom, Bruise and Spinx, boooooooooo for BBCF!
We have a bench mark WOD, her favorite.

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

Strength:

Snatch
3-3-3-3-3

Few pics to share today, we didn't just loose one member of BBCF, and a kick ass one at that we list two. Yes, he may of been a little slow on the strength, but would out run anyone in a foot race... Spinx left with Anne-Marie for a life of play, puppies and fun!

Tuesday 5, April 2011

Time to set the tone of the week with a short but sweet little diddy of a metcon adjusted from a main site WOD I saw recently that looks HFY fun, or something like fun but different.

Strength:

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

Metcon:
10-9-8-7-6-5-4-3-2-1
Front squats 55/35kg
1-2-3-4-5-6-7-8-9-10
Burpees

Monday, 24 April 2011

Excellent turn out today! This mornings class set an amazing pace that was met throughout the day.

Strength:
Back Squat

Metcon:
800m Run

21-15-9
HSPU
Power Cleans 50/30kg
Wall Balls 20/16lbs

800m Run

Sunday 4, April 2011

Were touting this as a recovery WOD on Sunday.

Started out as a 3 round workout, quickly changed to a 2 rounder.

2x
200m farmers carry 24/16kg
25 wall balls 20/16lbs
10 burpees
200m waiters carry 24/16kg
25 wall balls 20/16lbs
10 burpees

Saturday 2, April 2011

4pm class only today - nutrition seminar was fantastic!

Metcon:

1mile run
100 sit ups
100 back extensions
1 mile run

Friday 1, April 2011

I thought about what kind if sick joke workout I could play on you all for April Fools day, but realized nothing I threw at you would surprise you. Is that a bad sign?

Strength:

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

Metcon:

Kettlebell Tabata

16 minute Tabata, so four movements total, performed in a circuit style.

Power swings
Upper cuts
DARC swings
V-ups or sit ups

AHAP on all movements

This one actually ended up bring a little tougher than I thought.

Thursday 31, March 2011

Going for the second WOD of the CrossFit qualifiers today.

Strength:

Jerk
3-3-3-3-3

Metcon:

15 min AMRAP
9 deadlifts 70/45kg
12 push ups CrossFit games standard
15 box jumps 24in

Pictures like these make me proud to own a CrossFit gym!!! Haha