Category Archives: Workouts

Dont’ forget the Crawfish boil, tomorrow, Saturday May 25th at 4. Come enjoy your time off in style, and eat lots of crawdads!  The event will be at Todd’s house, we’ll post the address tomorrow.  If you are eating, please bring $15 for food, and any sides and drinks that you want to share.  We’ll see you there!

Workout

A1) Bench Press – 4 x 3
A2) Pull Ups – 4 x 3-5 *slow negative, add weight if possible

5 rounds for time:

15 Kettlebell Swings (go heavier than you usually do)
10 Burpees
15 Air Squats

Coffee is arguably one of the most consumed beverages in the United States. Millions are fueled by caffeine to get them through the stressful work day and work week. There are numerous benefits to coffee, including antioxidants that decrease effects aging, and improvements in performance during workouts. Coffee, however, has been tainted to the average american by gobs of cream and sugar.

So I ask, what’s in your coffee cup?  I do a fair amount of my computer work in Starbucks, and I am consistently amazed at the types of drinks that people order in the name of “drinking coffee.”  How about a vanilla frappucino, coming in at 420 calories and 72 grams of carbohydrates! Or a caramel macchiato, with 240 calories and 34 grams of carbohydrates; that’s if you don’t add any of the extra stuff I’ve heard commonly ordered like extra pumps of flavored syrup (more sugar).

Adding loads of sweeteners, dairy, and whipped cream, takes a beverage that used to be good for us, and turns it into something no better than a soda. So if you are in the mood for a coffee, try drinking it black. If you can’t handle the black coffee, add a little bit of coconut milk to it – it’ll offset the bitter taste, but not spike your insulin levels like many of those sweet Starbucks treats.

Chris M. making a 135 lb shoulder press look easy!

Workout

A) Clean and Jerk – 5 x 2

B) Accumulate 3 minutes in an L-Sit

C) Accumulate 3 minutes in a handstand hold

D) Run 800m for time

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 rep. 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

Running, or jogging is one of the most common forms of exercise that you will see people doing today. Go take a drive down Riverside drive on a morning or sunny afternoon and you’ll see countless people running their way up and down the sidewalk.  You’ll also see a wide variety of running form, some good, and most, pretty horrendous.

Even though running is so popular in the US, very few people take the time to learn to do it well.  How many weekend warriors run 5k’s, 10k’s  or half marathons every few months with little to no training or programming?  How many of those same people have had at least one injury in their lower back, hips, knees, ankles, or feet? I know of quite a few.

This lack of proper technique, and running miles upon miles with bad form, leads many runners to develop overuse injuries, such as stress fractures in the foot, shin splints, and ITB Syndrome.

The fact is, we have all been taught to run wrong. Somewhere along the line, shoe manufacturers have told us that we should run like with walk, rocking from heel to toe. That is simply not the case. Leading with the heel first when running acts as a braking mechanism and actually pushes you backwards, instead of propelling you forwards, making it mechanically inefficient.  Leading with the heel requires you to work harder and yields less progress than the proper, mid foot strike.

Secondly, leading with the heel puts a tremendous amount of and stress on the upstream joints, namely the ankles, knees, and hips. By effectively smashing the heel into the ground over and over all the joints of the lower body take a beating.

Fortunately, running does not have to be a lost cause. It is possible to re-learn proper technique and make running easier, more fun, and less injury prone.  The Pose Method of running does just that.  Pose teaches you how to use gravity to your favor when running, and not heel plant on every step, thus creating a more efficient running stride. Whether you run 10 races a year, only run for CrossFit, or you absolutely hate running, learning the Pose method is ideal for you.

We have a Pose clinic coming up on June 2nd, taught by one of the leading Pose coaches in the world. For more information on this clinic and to sign up click here.

Workout

A1. Bench Press 3 x 5 (light)
A2. Pull Ups 3 x 6-8

Tabata These: ( 8 rounds 20 seconds work/10seconds rest)

Box Jumps
Kettlebell Swings
Sit Ups

*You must complete all 8 rounds of one exercise before moving to the next.

Welcome back Tim!

Workout

Perform 10 sets of the complex with perfect form:

2 snatch pulls + 2 snatches + 2 overhead squats