Summer is here, and we all want to look our best going into pool and beach season right? Join us at Balcones CrossFit on Tuesday, May 28th at 7:45 pm to learn how to have your best physique this summer.

Tanner will speak on nutrition, and give some guidelines to follow to help you be your best over the coming months. We will also have a guest speaker, Coach Randy Wadley from Mortal CrossFit. He’ll be talking about supplementing with Advocare to give you that additional boost needed to kick-start your weight loss, or break through your plateaus.

If you want to look and feel better than you ever have this summer, you won’t want to miss this session!

Jake was one of many of you to hit a PR on snatch doubles yesterday.

Workout

Back Squat 4 x 3

Then. . .

4 Sets of:
“The Bear Complex”

7 reps of:
Deadlift
Clean
Front Squat
Push Press
Back Squat
Push Press

*The bar cannot stop on the floor during the 7 rounds. Completing 7 reps is 1 set.  The goal is to go as heavy as you can without failing.

There will be a minor schedule change due to the Memorial day holiday this weekend. We will still hold classes Friday and Saturday as scheduled, but we will be closed Monday in observance of the holiday. 

If you are in town don’t forget about the Crawfish Boil on Saturday at 4pm.  Feel free to bring friends, family, kids etc. Please RSVP with how many you will be bringing so we can order enough crawfish for everyone. We will split the cost of the food on Saturday, so please bring a few bucks to pitch in. We hope to see you all then!

Even with a slightly injured shoulder, Cecily still has no excuses. 5 Days of work last week, modifying the workouts as needed!

Workout

Snatch – Work to a heavy double

EMOM 10 Minutes Perform:

5 Deadlifts (Med/Heavy)
5 Box Jumps (30/24)

Balcones CrossFit members had quite a weekend competing. Kimberly, Sara C, Matt, Jason D. and myself competed as a team at the Spartan Sprint up in Burnet, TX. The course consisted of 4.5 miles of hill country terrain interspersed with over 20 obstacles.  The obstacles consisted of everything from 8 foot wall climbs, barbed wire low crawls, spear tosses, and trudging  through thick mud. The team finished the course in times ranging from 56 minutes to 75 minutes. Each member competed while training only at Balcones CrossFit with no supplemental race training. If you are interested in doing a race like this contact myself or create a group within the gym. They are a lot of fun, and people of all abilities can compete.

Muddy and accomplished!

Also a big congratulations to Marry Su for placing 2nd in her age group at the Deutschen Pfest 5K Pfun Run.  She ran a Personal Best with a time of 27:21!

Marry sporting the hardware!

Workout

A1. Shoulder Press 4 x 3
A2. Bent Row 4 x 3

50 Flutter Kicks (3 count)
40 Push Ups
30 Wall Balls
20 Pull Ups
10 Handstand Push Ups
20 Pull Ups
30 Wall Balls
40 Push Ups
50 Flutter Kicks (3 count)

Crawfish Boil Saturday – May 25th – 4PM

Todd has graciously offered up his house to host a crawfish boil on May 25th. It’s Memorial Day weekend, so if you are in town, come on by. Please RSVP on the sign up sheet on the upcoming events board at the gym. Feel free to bring any friends and family that would like to attend. Come enjoy a nice Saturday afternoon with you BCF family!

Free Foam Roller Class – Saturday June 1st – 11 am

Dr. Ben Renfro and Certified Recovery Specialist, Patty Jackson from Airrosti will host a foam rolling class on Saturday, June 1st at 11 am. Come for a short workout at 1030, and stay to learn this great addition to your fitness.

Pose Running Clinic – Sunday June 2nd – Noon

Balcones CrossFit is excited to host a Pose running clinic, hosted by Valerie Hunt, a master Pose instructor.

The Pose method of running is the most efficient way to learn to run, utilizing gravity and your own body weight to run and put much less stress on the joints. Read more here

Matt working hard on push jerks!

Workout

In teams of 2 complete the following

Sand bottle carry around the front building and back to the garage door
*While partner runs, the other must perform 1 squat every 3 seconds

100 Overhead Walking Lunges (total)
*While one partner lunges, the other must do 1 pushup every 3 seconds

Sand bottle carry around the front building and back again
*While one partner runs, the other must perform 1 squat every 3 seconds

The mind is a much more powerful tool in workouts, athletics, and life than we often give it credit for.  Many events can be won or lost due to our (in)ability to control our thoughts.

Weightlifting is a prime example. If you approach a bar thinking that it is going to be heavy, unsure if you are going to be able to lift it, you may as well have already failed.  However, if you approach it telling yourself that you are going to hit the lift, and visualize doing it, it becomes much easier to lift that weight.

The first time I hit a 250 lb snatch I told my training partner that 250 was the weight I was going to  hit that day. He sort of laughed at me at first, but at the end of the hour, I had hit 255 lbs. Positivity, and mental focus go a long way.

There are a few ways to get in the proper mindset. The first, as was mentioned before, is to visualize succeeding. Whether it’s in the gym, in work, or in life, visualize yourself succeeding and reaching your goals. Without positive visualization, your goals are unlikely to be completed.

The second key is to stay in the moment. If you failed in the past, so what? Don’t allow the past to hold you back. Live in the present and strive to succeed.

The final key is to relax. There is no need to get nervous over things that you cannot control. Free your mind from worry and negative thoughts and allow yourself to succeed.

Take something from this post and use it in today’s workout.

The car decals are in. If you pre ordered one we have it for you. If you didn’t pre-order, there are plenty left. Only $5!

Workout

Spend 10 minutes working on the skill of your choice.

Then. . .

10 Minute AMRAP

5 Push Jerks
10 Burpees
5 Goblet Squats

We are coming out of deload week hard today.  Get ready for some work!

Marry working hard!

Workout

Every 90 seconds for 10 Minutes Perform:

1 Clean and 2 Front Squats

Then:

6 sets of:

Sprint to sign and back

Rest twice the time it takes you to perform the sprint

Welcome back Tim!

Workout

Perform 10 sets of the complex with perfect form:

2 snatch pulls + 2 snatches + 2 overhead squats