Category Archives: Workouts

BCF Workout of the Day

  • Friday August 22, 2014

    nick snatch

    Fitness and Performance

    A1. Front Squat 4 x 3-5 (2110) rest 90 sec
    A2. RDL 4 x 6-8 (3010) rest 90 sec

    +

    3 min amrap
    3 Power clean (85% Performance / light and fast for Fitness)
    12 sit ups
    rest 2 min
    3 min AMRAP
    10 wall balls
    10m sprint
    rest 2 min 
    Repeat

    *shoot for same score on each repeat of the AMRAP

  • Thursday August 21, 2014

    Where Do You Spend Your Time?

    The old adage goes, you are the sum of the 5 people with whom you spend the most time. That makes sense though. How many of us have spent time with some friends with accents and slowly pick up on and start using those accents? Whether we mean to or not, the people who surround us directly influence our behaviors.

    Now let’s take this a step farther and direct it to your fitness, because after all, this is a fitness blog.

    If you are the sum of your five closest friends, how are they influencing you? Do they push you to do more, to succeed, to make yourself better? Or do they drag you down whenever they get the chance.?

    Think about it, are your friends constantly hounding you about your weird eating habits? Do they think you trying to eat a healthier diet is stupid or a waste of time? Do they insist that you accompany them to restaurants and eat unhealthy just like they do? Are they sloths that sit around on the couch all day lacking ambition?

    On the flip side, do you have friends who call you out if you skip too many days at the gym? Do they encourage you to reach your fitness goals? Will they make accommodations for your “crazy” diet in order to help you be successful? Are they ambitious too, trying daily to improve and achieve great things?

    If your friends are like the former, you may want to consider finding new friends. As much as we try to avoid it, our friends directly affect how we behave and act. If your friends lack motivation and goals, then slowly but surely you’ll find your ambition sapped by their laziness. You may not mean for it to happen, but you’ll see yourself slowly slipping into their habits, just like the example above of dropping into an accent after spending time with people with accents.

    Unfortunately your one hour per day at the gym can’t outrun the rest of the influences in your life. I highly recommend taking a look at who you’re spending the most time with and whether they are doing you more good or more harm. If you have some of this negativity in your life, consider picking up some more positive influences. Not to say that you have to drop your friends all together, but spend more time with like-minded individuals, not energy sappers.

    Surround yourself with positive influences and you’ll be better for it.

    -Tanner

    A big welcome to G. Doing ring dips in his first class!

    A big welcome to G. Doing ring dips in his first class!

    Fitness and Performance

    Take 10 minutes to work on the gymnastics skill of your choice

    +

    25 min amrap
    6 wall walks or walk outs
    6 tire flips
    50m farmer carry
    600m run

  • Wednesday August 20, 2014

     

    Welcome Julie!

    Welcome Julie!

    Workout

    A. Snatch 3 x 3-5 (Performance)
    *Power clean 3 x 5 (Fitness)
    B1. Bench Press 3 x 3-5 (3010)
    B2. Pendlay Row 3 x 3-5 (2011)

    5 min amrap
    20 slam balls
    200m run

    rest 2 min

    5 min amrap
    15 kb swings
    30 double under/50 singles

    rest 2 min

    5 min amrap
    20 slam balls
    200m run

  • Tuesday August 19, 2014

    Upcoming Events

    Saturday August 23rdIron Bill Fundraiser WOD - 9 am til 2 pm

    Saturday September 13 – Kettlebell Clinic Hosted by David Becker – 10 am

    cristian and jami

    Fitness

    EMOM 8 min
    Odd – 10 Dumbbell Step Ups
    Even – 4 pull ups/4 knee raises

    +

    21-15-9
    Deadlifts (tough for 15)
    Burpees

    Performance

    EMOM 8 min
    Odd- 10 Front Rack Step Ups
    Even- 1 Rope Climb

    +

    21-15-9
    Deadlifts (tough for 15)
    Burpee over bar

  • Monday August 18, 2014

    Running isn't so bad!

    Running isn’t so bad!

    Fitness and Performance

    A. Accumulate 3 min in a front plank, side plank, or L-sit

    16 min AMRAP
    12 Dips (ring, bar, or bench)
    25m Bear Crawls
    24 DB Snatch
    25mBroad Jump

  • Friday August 15, 2014

    jac du

    Fitness

    A. Clean 5 x 3 – focus on form first, but go heavy if you can

    +

    5 rounds for time (all out)
    200m run
    15 push ups
    10 slam balls

    Performance

    A. Snatch – build to a heavy single

    +

    5 rounds for time (all out)
    200m run
    15 push ups
    15 slam balls

  • Thursday August 14, 2014

    walking

    Fitness

    A. Deadlift 4 x 3-5 (2110) rest 3-4 min b/w sets
    B. Front Foot Elevated Split Squat 2 x 6-8 (3110) rest 45 sec b/w legs, 2-3 min b/w sets

    +

    3 min amrap
    10 kb swing
    10 goblet squat

    rest 2 min

    3 min amrap
    12 wall balls
    12 step ups w/ med ball

    rest 2 min

    repeat

    Performance

    A. Sumo Deadlift 4 x 3-5 (2110) rest 3-4 min b/w sets
    B. Rear Foot Elevated Split Squat 2 x 6-8 (3110) rest 45 sec b/w legs, 2-3 min b/w set

    +

    3 min amrap
    10 kb swing
    10 goblet squat

    rest 2 min

    3 min amrap
    12 wall balls
    12 step ups w/ med ball

    rest 2 min

    repeat

  • Tuesday April 12, 2014

    If you look at today’s workout, we’ve changed up a little bit. So what does it mean?

    We’ve split our workouts into two categories “Fitness” and “Performance.” You’ll notice some similarities and differences in the workouts.

    Each workout will have the same basic goal. The main difference will be in the skill movements.

    Fitness - This is ideal for those newer to CrossFit, or those interested in developing or maintaining fitness. There is a greater emphasis on gaining strength developing technique. You’ll see fewer high skill movements like Olympic lifts, and fewer explosive movements except in dedicated skill portions.

    Performance – This is for a more experienced CrossFitter. You’ll have more Olympic lifting, explosive movements, and high skill exercises. There is still an emphasis on strength, but we will be doing a larger variety of lifts and exercises not necessarily available to newer trainees.

    So where do I fit?

    If you are newer to CrossFit you will be in Fitness, but it is not exclusively for new folks. It can be for people rehabbing an injury, with mobility concerns, or those who simply do not want to do as many high skilled movements. Fitness workouts will still be demanding, and are by no means a demotion or less valuable than Performance.  It is a chance to hone skills before jumping to the more high-skilled part of CrossFit.

    Performance workouts are for more experienced CrossFitters. You’ll need to be familiar with Olympic lifts and proficient in most gymnastics movements before moving into Performance. The workouts are designed to touch on more sport elements of CrossFit and build on skills built through continuous CrossFitting.

    If you’re not sure where you fit, ask! We’ll be happy to direct you.

    Our coaches may ask you to move into Fitness for a time. Use it as a chance to develop a base of strength and fitness that you can continue to keep, and ultimately build to higher skill exercises.

    Darla with the one and only Coach Burgener at the Olympic Lifting trainer course this weekend.

    Darla with the one and only Coach Burgener at the Olympic Lifting trainer course this weekend.

    Performance

    A1. Push Press 3 x 3-5(2 sec pause at top) rest 2 min
    A2. Weighted pull Ups 3 x 3-5 rest 2 min

    +

    5 min amrap
    10 power cleans (50-60%)
    10 burpees

    rest 4

    5 min amrap
    10 overhead lunge w/ plate
    30 double unders

    Fitness

    A1. Push Press 3 x 3-5(2 sec pause at top) rest 2 min
    A2. Jumping Pull Up Negatives 3 x 6 rest 2 min
    *You may use a band, or add weight to the negative

    5 min amrap
    10 deadlifts (50-60%)
    8 burpees

    rest 4

    5 min amrap
    10 walking lunges (no weight)
    50 single unders