Category Archives: Workouts

BCF Workout of the Day

  • Monday September 1, 2014

    sara sq

    Workout of the Day

    In teams of two complete the following:

    800m run
    150 kettlebell swings
    125 goblet squats
    100 burpees
    75 pull ups
    800m run

    **both partners must complete both runs. On all other exercises, only one person may work at a time.

  • Saturday August 30, 2014

    Reminder: Monday we will only have one class at 9:30 am

    Cecily!

    Cecily!

    Fitness and Performance

    A. Take 15 min to establish a heavy double front squat

    +

    2 rounds

    100m overhead carry with dumbbells
    30 walking lunges (add dumbbells if able)
    30 ball slams
    30 push ups

  • Friday August 29, 2014

     

    Reminder: Monday we will only have one class at 9:30 am

    enrique

    Fitness and Performance

    A. Overhead Squat 3 x 5-7 reps (skill work, form is more important than weight)

    B. Accumulate 4 min in a front or side plank

    +

    4 x 400m run
    *rest 2-3 min b/w sets

  • Thursday August 28, 2014

    heather smile

    Fitness and Performance

    A1. Bench Press 3 x 3-5 (3010) rest 2 min
    A2. Penday Row 3 x 3-5 (2011) rest 2 min

    +

    3 min amrap
    15 kb swings
    20 double unders/30 single unders
    rest 2 min
    3 min amrap
    8 dumbbell squat clean
    8 slam balls
    rest 2 min
    3 min amrap
    15 kb swings
    20 double unders/30 single unders
    **pace it, shoot for the same score on 1st amrap as 2nd.

  • Wednesday August 27, 2014

    Labor Day Hours

    We will have on class on the Labor Day holiday, at 930 am. It will be informal and fun. You are welcome to bring friends and family!

    passed out

    Sometimes working out is hard!

     

    Fitness

    A1. Front Foot Elevated Split Squat 3 x 10-12 (3010) rest 45 sec b/w legs, 60 sec b/w sets
    A2. RDL 3 x 10-12 (3010) r 60 s

    +

    100 wall balls for time
    Every time you stop, do 8 sit ups

    Performance

    A1. Rear Foot Elevated Split Squat 3 x 10-12 (3010) rest 45 sec b/w legs, 60 sec b/w sets
    A2. RDL 3 x 10-12 (3010) rest 60 sec

    150 wall balls for time
    Every time you stop do 5 sit ups

  • Tuesday August 26, 2014

     

    cody and tanner

    Fitness and Performance

    A. 10 minute practice on the gymnastic element(s) of your choice

    +

    In teams of 2 complete the following:
    5 rounds
    100m partner carry (each partner carries 50m)
    100m farmer carry(each partner carries 50m)
    30 medball half moons (both partners complete 30)

  • Monday August 25, 2014

    iron bill group

     

    Fitness

    EMOM 10 min
    Odd- 10 push press (light and fast
    Even- 8 DB bent rows/ 8 Bicep Curls

    +

    12 min AMRAP

    8 power clean (technique more important than weight)
    200m run
    **note pace on run, keep it consistent

    Performance

    EMOM 10

    Odd – 10 push press (light and fast)
    Even - 8- 10 Pull ups

    +

    12 min AMRAP
    8 power snatch ( 55-65% of 1rm)
    200m run
    **note pace on run, keep it consistent

  • Iron Bill Fundraiser Today

    There will be no class today. Instead we are hosting the Iron Bill Fundraiser. We’ll be here from 9am til 2 pm, with heats running every 30 minutes. There will be food and drinks as well, so come out and support this great cause.

    All details on the event can be found here.

     

    iron bill

  • 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