Wednesday 19, Novemberr 2014

Warm up:

Yes it is still with your coach - if you get here early work on mobility or war up in your way, just know you will be expected to do the regular coach ran warm up as well.

Skill:

bar muscle up progression

Strength:

Beginner:

Hang cleans 5x3

Jerk 5x5

Intermediate:

Snatch pulls 5x5

Snatch 5x3

Metcon:

No kettlebells today

4x
10 Hang Olympic lift of your choice - snatch or cleans can even mix it up 50/35kg
20 push ups
10 strict pull ups

Lean? As healthy as you think?

The cost of getting lean:

Is it really worth the trade-off? [Infographic]

By John Berardi and Brian St. Pierre

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Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling. But have you ever wondered what it costs to achieve that “look”? What you have to do more of? And what you really have to give up?
Make no mistake, there are real trade-offs as you attempt to lose fat and improve your health. In this infographic, we outline them. So you can consider how to get the body you really want while living the life you really enjoy.
[For a complete explanation of this infographic, including a review of the latest research, check out our accompanying article: The cost of getting lean: Is it really worth the trade-off?]

Tuesday 18, November 2014

Warm up:

It is freezing!!! Make sure you get nice and warm, and try to get here early so you can use some extra time getting mobile and my early am classes, joints warm and fluid running through those bodies.

Skill:

Bar muscle up progression

Strength:


 Beginner:

Push jerk 3x3

Split jerk 5x3

Intermediate:

Power clean - no squat unless you fail :) 3x3

Jerk - not from the racks, clean it up and then jerk 5x3

All:

 back squats 3x8 75-80%

Metcon:

KB Challenge

5x
10 KB swings 24/16kg
1 hang clean 70/50kg
15 KB swings
2 hang cleans
25 KB swings
3 hang cleans
50 KB swings

OR

5x
5 power cleans 70/50kg
7 front squats
9 wall balls 20/16lbs

THIS SATURDAY - 4PM - COACH NIC - GOING AWAY PARTY

Coach Nic

Going of to the Navy SEALS program

Going away party

 

4pm this Saturday the 22nd

BBCF will provide the meat for the BBQ

The WOD for those wanting to say bye with some sweat and tears mixed

 

PLEASE come by - and enjoy a chapter of this amazing young mans life closing to see where the next one begins!

Monday 17, November 2014

Paleo challenge has one more week - I know some of you (Jonathon and Marc) have fallen off, but some of you are going strong!!!!  Great job guys!

Warm up -

By now, your coaches are comfortable and running you through your own group warm up everyday - REMEMBER please don't be late to class, and if you are - burpees!

Skill:

Bar muscle up progression

Strength:

Beginner -

Hang clean 5x3
*start at 50%
*catch in the hole

Intermediate -

Pause dip + split jerk 4x2
*start at 65% of 1 rep max

All -

Front squat 3x5
*start at 70%

Metcon:

Coach Derek decided it was an everyone swings Monday so....

5x
10 KB swings 24/16kg
10 wall balls 20/16lb
15 swings
10 wall balls
25 swings
10 wall balls
50 swings

Friday 14, November 2014

Warm up:

Run same as Tuesday with your coach

Skill:

 Bar muscle ups

 Strength:

Beginner:

Hang snatch 15x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * find your spot in the hole - stop, balance, adjust and stand up pushing trough your heels

Hang clean 15x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
    
Intermediate:

Snatch 8x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * find your spot in the hole - stop, balance, adjust and stand up pushing trough your heels

Clean and jerk 8x2
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * reset after your clean - find your foot placement and be aggressive in your jerk

Metcon:
5x
10 KB swings 24/16kg
 2 goblet squats
15 KB swings
 3 goblet squats
25 KB swings
 4 goblet squats
50 KB swings

OR

50 hang cleans 60/40kg
800m run
50 thrusters 50/35kg

Thursday 13, November 2014

Warm up:

Still rocking it with your coaches and will be for a while

Skill:

Next week starts the Bar Muscle Up work - this week longer description on the Bergner warm up

Strength:

Beginner:

Snatch grip deadlifts 5x5

Intermediate:

 Cleans 5x3

All:

Over head squats 3x3

Metcon:

KB Challenge

5x
10 KB swings 24/16kg
3 wide grip pull ups
15 KB swings
3 wide grip pull ups
25 KB swings
3 wide grip pull ups
50 KB swings


OR

3x
25 renegade rows 35/25lbs
25 dumbbell walking lunges
25 ring rows

Wednesday 12, November 2014

Warm up:

With your coach

Skill:

With your coach

Strength:

Beginner:

Hang cleans 5x3

Clean pulls 5x3

Intermediate:

Power snatch 8x1

Power clean 8x2

Metcon:

12 minute EMOM

2x

1 deadlift
1 hang clean
2 front squats
1 jerk
70/50KG