Day 3 of assessment!!!
Ohhhh what's your 1 rep max back squat, how long can you hold an L-sit for?
Friday, June 8, 2012
Wednesday, June 6, 2012
Tuesday 5, June 2012
Day two of our assessment week. What have you learned so far?
Well I can tell you watching my ladies pull 80kg off the ground when they swore they couldn't do it, my guys get there first kipping pull ups, my kids pistol squating, brings a certain joy to my heart.
Thanks everyone!
Today on the menu we had strict press, box jumps, knees to elbows etc.
Well I can tell you watching my ladies pull 80kg off the ground when they swore they couldn't do it, my guys get there first kipping pull ups, my kids pistol squating, brings a certain joy to my heart.
Thanks everyone!
Today on the menu we had strict press, box jumps, knees to elbows etc.
Monday, June 4, 2012
THIS SATURDAY - CROSSFIT HOPE
Just a reminder at 9am at CrossFit Black and Blue on Matley Lane, we will be competing in the FGB style WOD "Hope"
There will be a Paleo style potluck after - doors open at 9, first heat at 9:30. they will have photographers etc. on site.
This is an awesome fund raiser, and a great way to show off your skills as an athlete in the Reno/Sparks location, along with representing and kicking some ass in the BBCF way!!!
Here is the link to register as an athlete for BBCF, along with any donations you may want to make.
http://hope.crossfit.com/affiliate?id=1951
CrossFit for HopeBattleBorn CrossFit is trying to raise $1000 to fight childhood cancer and other diseases. Help them make a difference. Show your support. Become a sponsor.
Monday 4, June 2012
Day 1 of our Assessment week!!!
Be sure to come in everyday this week to find your 1 rep max on your strength, max pull ups, etc.
We will have a make up day on Saturday of this week with both Brandon and I there to get you through anything you may of missed!!!
After the week, we will sit down and set up our goals for the next 6 months!
Be sure to come in everyday this week to find your 1 rep max on your strength, max pull ups, etc.
We will have a make up day on Saturday of this week with both Brandon and I there to get you through anything you may of missed!!!
After the week, we will sit down and set up our goals for the next 6 months!
Saturday 2, June 2012
I really really really thought I was being way nicer than my normal Saturday's on this - think I was mistaken.
10x
200m sprint
10 Dumbbell complex AHAP
*****movements for 1 complex are as follows
dumbbell push up
1 arm row
1 arm row (other arm)
dumbbell deadlift
dumbbell clean
dumbbell front squat (can take the last two moves and do 1 DB squat clean)
dumbbell press
= 1
10x
200m sprint
10 Dumbbell complex AHAP
*****movements for 1 complex are as follows
dumbbell push up
1 arm row
1 arm row (other arm)
dumbbell deadlift
dumbbell clean
dumbbell front squat (can take the last two moves and do 1 DB squat clean)
dumbbell press
= 1
Friday 1, June 2012
RTO here comes two BBCF teams!!!!
Skill:
Muscle ups / Pull ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
2x
50 Tuck jumps
40 SDHP 42.5/30kg
30 Pull ups
20 Knees 2 elbows
10 Over head squats 42.5/30kg
Skill:
Muscle ups / Pull ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
2x
50 Tuck jumps
40 SDHP 42.5/30kg
30 Pull ups
20 Knees 2 elbows
10 Over head squats 42.5/30kg
Thursday 31, May 2012
Skill:
Muscle ups / Pull ups
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Blackjack
Novice-Intermediate
Push ups
Sit ups
Advanced
Plyo push ups
GHD sit ups / Toes 2 Bar
Muscle ups / Pull ups
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Blackjack
Novice-Intermediate
Push ups
Sit ups
Advanced
Plyo push ups
GHD sit ups / Toes 2 Bar
Wednesday 30, May 2012
Skill:
Muscle ups / Pull ups
Strength:
Bench press
5-5-5-3-2-5
Metcon:
3x
20 KB thrusters - 1 in each hand 34/16kg
15 KB swings 32/24kg
10 Deadlifts @ BW
5 Ring push ups
Muscle ups / Pull ups
Strength:
Bench press
5-5-5-3-2-5
Metcon:
3x
20 KB thrusters - 1 in each hand 34/16kg
15 KB swings 32/24kg
10 Deadlifts @ BW
5 Ring push ups
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