Wednesday 15, February 2012

Strength:

Bench press

5-5-5-3-2-5

Metcon:

"Black jack"

Push ups
Sit ups

So, its just like the good old gambling game.
Black jack always equals 21.

Start with 20 push ups, 1 sit up, then 19 and 2, 18 and 3, 17 and 4, all the way down till you finish with 1 push up and 21 sit ups.

Scaled version "Snake eyes" always adds up to 11


Oh and yes, I did plan heavy bench on the day we do 200+ push ups.

Tuesday 14, February 2012

Ahhhhhh it is Valentine's day, and some of my most loyal members birthdays! I remember the day the two of you walked in to talk to me about CrossFit, and the thanks you have given me. Well, thank you, your both an amazing addition to my life, let alone our BBCF family.

Strength:

Power cleans
3-3-3-3-3

Metcon:

Dodger Dave
7 min AMRAP

1 Deadlift 120/80kg
9 toes to bar
5 HSPU
9 Pull ups

Rest 2 mins

Chris <3
7 min AMRAP

1 clean and jerk 60/40kg
9 power cleans
6 hang cleans
3 squat cleans

HAPPY BIRTHDAY DAVE AND CHRIS! I LOVE YOU BOTH!

Monday 13, February 2012

Skill:
Kettlebell snatch

Strength:

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

Metcon:

15 min AMRAP

7 Push press 60/40kg
10 OHS 60/40kg
15 GHD situps

Once again, happy Monday! Lol thanks Travis

PALEO POTLUCK Saturday the 18th!!!

Hey guys its that time!!!

Saturday February 18th 2012 at noon.

Bring your favorite Paleo dish, and a copy of the recipe.

Our very own Jody is going to takes the recipes and copy them for everyone who shows up, so we can start our own BBCF Paleo book!!
Jody rules!

Let us know your coming and with how many, Jason and I are taking care of the bbq and meat!!!
You can post on here, or on the white board at the gym.

MMMMMMM FOOOOODDDD!!!!

Saturday 11, February 2012

Elizabeth –
400 m Run
21 Squat Cleans 42.5/27.5kg
21 Ring Dips
Angie –
20 Pullups
20 Pushups
20 Situps
20 Squats
Kelly –
400 m Run
30 Box Jumps
30 Wall Ball Shots
Fran –
21 Thrusters
21 Pullups
Helen –
400 m Run
21 Swings 24/16kg
12 Pullups
Grace –
30 Clean and Jerks
Nancy -
400m
15 OHS

TIME!!!

Friday 10, February 2012

Strength:

Snatch
3-3-3-3-3
or
1-1-1-1-1-1-1

Metcon:

3x

7 squat cleans 50/30kg
14 pull ups
21 push press 50/30kg
100m Sprint
Rest 1 minute

Thursday 9, February 2012

OK, I promise I did not program the week from hell on purpose.  In my mind Tuesday would of been a much shorter workout. :-)

Strength:

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

Metcon:

RX - 50-40-30-20-10
Kettlebell swings - manageable weight
Kettlebell uppercuts - manageable weight
Kettlebell clean and jerk - manageable weight

Scaled - 25-20-15-10-5

same movements same weight premise

Wednesday 8, February 2012

Ah the weather outside is frightful, but the ..... OHHHHH wait, the weather outside is delightful!!! So, lets get a run or 4 in with some other stuff.

Strength:

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

Metcon:

4x
400m run
400 single jump ropes
400m row

Love this one!