AHHHHHHH it is the 1st of October, weather is changing, and it is going to be a great fall leading into the winter!
Warm up:
Yup yup, the same 10 minutes still to get through it
Stabilizer:
5 minutes max effort elevated side plank
Strength:
Finishing the max cycle with a BIG BENCH PRESS PR
1 rep max
Metcon:
2-4-6-8-10-12-14-16-18
Push ups - plyo
18-16-14-12-10-8-6-4-2
Kettlebell snatch
Wednesday, September 30, 2015
Wednesday 30, September 2015
Holy SH#% the PR's this week have been insane!!!!
Today alone, we had CeCe squat 2x body weight, Jason hit a 7.5kg on his squat, Parneeth had a 20kg PR on his back squat, and then we had Coach Markus who hit a huge and easy in my opinion 190kg back squat today!
Warm up:
Same as Monday and Tuesday 10 minute time limit
Stabilizer:
5 minute max effort hollow rocks
Strength:
1 rep max
Back Squats
Metcon:
"Annie Swings" - I love anything Annie!!!
50-40-30-20-10
Double unders
Sit ups
KB swings 24/16kg
Today alone, we had CeCe squat 2x body weight, Jason hit a 7.5kg on his squat, Parneeth had a 20kg PR on his back squat, and then we had Coach Markus who hit a huge and easy in my opinion 190kg back squat today!
Warm up:
Same as Monday and Tuesday 10 minute time limit
Stabilizer:
5 minute max effort hollow rocks
Strength:
1 rep max
Back Squats
Metcon:
"Annie Swings" - I love anything Annie!!!
50-40-30-20-10
Double unders
Sit ups
KB swings 24/16kg
Tuesday, September 29, 2015
Tuesday 29, September 2015
Warm up:
10 minutes to complete
500m row
Down and back on al mobility movements
Inch worms
Butt kickers
500m row
High knees
Duck walk
Stabilizer:
5 min max effort
V-twists
Strength:
Strict press
1 max rep this week
Metcon:
3x
400m run
7 sumo deadlifts 60/42.5
14 push press 60/42.5
21 burpees
15 minute time limit
10 minutes to complete
500m row
Down and back on al mobility movements
Inch worms
Butt kickers
500m row
High knees
Duck walk
Stabilizer:
5 min max effort
V-twists
Strength:
Strict press
1 max rep this week
Metcon:
3x
400m run
7 sumo deadlifts 60/42.5
14 push press 60/42.5
21 burpees
15 minute time limit
Monday, September 28, 2015
Monday 28, September 2015
Bringing an end to our month of "Fran" this week, also a new 1 rep max week for our lifts, and setting up our new cycle of strength, technique, skill and conditioning.
A goal setting/survey/questionnaire is headed your way in the next few days, please be on the look for this and get it back to Derek and I so that we can schedule and sit down with you in the next month and lay out a plan for you individually to get you to the goals you want to see happen.
A few changes this week with the format of class - we are on a TIME frame :-)
Warm up: to be completed by 10 after class starts
500m row easy
2 passes (down and back)
inch worms
butt kickers
500m row medium
2 passes (down and back)
high knees
duck walks
500m row fast/hard
Stabilizer: to be completed by 15 after class starts
5 minute max effort ab mat sit ups
Strength:
Warm up 5-5-5 LIGHT
5 at 60% of your old max
3 at 70% of your old max
3 at 80%
2 at 90%
1 at 95%
1 at 100%
1 at NEW MAX
Deadlifts
Metcon:
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull ups
A goal setting/survey/questionnaire is headed your way in the next few days, please be on the look for this and get it back to Derek and I so that we can schedule and sit down with you in the next month and lay out a plan for you individually to get you to the goals you want to see happen.
A few changes this week with the format of class - we are on a TIME frame :-)
Warm up: to be completed by 10 after class starts
500m row easy
2 passes (down and back)
inch worms
butt kickers
500m row medium
2 passes (down and back)
high knees
duck walks
500m row fast/hard
Stabilizer: to be completed by 15 after class starts
5 minute max effort ab mat sit ups
Strength:
Warm up 5-5-5 LIGHT
5 at 60% of your old max
3 at 70% of your old max
3 at 80%
2 at 90%
1 at 95%
1 at 100%
1 at NEW MAX
Deadlifts
Metcon:
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull ups
Friday 25, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 v-twists
Strength:
15 minutes to work on Snatch
Metcon:
EMOM 12 minutes
2 deadlifts
2 hang cleans
2 power cleans
*weight is 60% of your Power clean max
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
50 v-twists
Strength:
15 minutes to work on Snatch
Metcon:
EMOM 12 minutes
2 deadlifts
2 hang cleans
2 power cleans
*weight is 60% of your Power clean max
Thursday, September 24, 2015
October 1st 2015 SCHEDULE CHANGES
HEY GUYS
AS OF OCTOBER 1ST, 2015
THE 10AM MONDAY-FRIDAY CLASS WILL BE CANCELED, AND THE TIME FOR THAT CLASS WILL NOW BE 12:15PM MONDAY-FRIDAY
So, one more time
10-1-15
10am class - CANCELED
12:15 class - OPEN
This is to help accommodate all the college students, and work peeps that can only get in here on lunch.
There is now 1 shower stall open as well for your use. Ask your coach about it :-)
This new class can be attended as a regular hour long BBCF style class, or you can come in do your warm up and then strength, or warm up and then metcon only also.
See you at NOON!!!
AS OF OCTOBER 1ST, 2015
THE 10AM MONDAY-FRIDAY CLASS WILL BE CANCELED, AND THE TIME FOR THAT CLASS WILL NOW BE 12:15PM MONDAY-FRIDAY
So, one more time
10-1-15
10am class - CANCELED
12:15 class - OPEN
This is to help accommodate all the college students, and work peeps that can only get in here on lunch.
There is now 1 shower stall open as well for your use. Ask your coach about it :-)
This new class can be attended as a regular hour long BBCF style class, or you can come in do your warm up and then strength, or warm up and then metcon only also.
See you at NOON!!!
Thursday 24, September 2015
Warm up:
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
3x25
Hollow rocks
Strength:
Back squats
12-10-8 warm up
3-3-2-1-1-1
Metcon:
12 min AMRAP
10 ring push ups
25 KB swings 32/24kg
200m run
20 air squats
200m run
20 push ups
200m run
20 pull ups
Stabilizer:
3x25
Hollow rocks
Strength:
Back squats
12-10-8 warm up
3-3-2-1-1-1
Metcon:
12 min AMRAP
10 ring push ups
25 KB swings 32/24kg
Wednesday 23, September 2015
Warm up:
Running and some body weight :-0
Stabilizer:
4x
1 min handstand hold - you're thinking right now that isn't a stabilizer move... Well kick yourself upside down and hold it for 60 seconds and tell me what part of your stabilizer/core you are not using
Strength:
Strict press
12-10-8 warm up
3-3-2-1-1-1
Metcon:
"Viking Fran"
1000m row
21 thrusters 42.5/30kg
21 pull ups
750m row
15 thrusters
15 pull ups
500m row
9 thrusters
9 pull ups
Sadly today was Obinna official last day at BBCF. We will miss, love you, and know we will be trading off Vegas, Reno trips to see each other.
Running and some body weight :-0
Stabilizer:
4x
1 min handstand hold - you're thinking right now that isn't a stabilizer move... Well kick yourself upside down and hold it for 60 seconds and tell me what part of your stabilizer/core you are not using
Strength:
Strict press
12-10-8 warm up
3-3-2-1-1-1
Metcon:
"Viking Fran"
1000m row
21 thrusters 42.5/30kg
21 pull ups
750m row
15 thrusters
15 pull ups
500m row
9 thrusters
9 pull ups
Sadly today was Obinna official last day at BBCF. We will miss, love you, and know we will be trading off Vegas, Reno trips to see each other.
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