Category Archives: Workouts

BCF Workout of the Day

  • Front Squats

    Nate, toes to bar during his first week in CrossFit

    Nate, toes to bar during his first week in CrossFit

    Workout

    A. Front Squat 4 x 3-5 (3110)
    rest 2-3 min

    +

    4 Rounds
    14 goblet step ups
    12 burpees
    10 dips
    40 double unders
    Rest 60 sec b/w rounds

  • Back to Training This Week

    A big welcome to Adam. Only his 2nd week with us!

    A big welcome to Adam. Only his 2nd week with us!

    Workout

    A. (Snatch pull x 2, Power Snatch x 2) x 5
    Rest 2 min b/w set,

    +

    13 min AMRAP
    7 strict pull ups
    4 wall walks
    10 KB clean and jerks
    25m farmer carry

  • Make-Up Tests

    Check out Anthony's progress! It's not about immediate results, but consistent improvement. This stuff works!

    Check out Anthony’s progress! It’s not about immediate results, but consistent improvement. This stuff works!

    Workout

    Make up any max or test that you may have missed this week. We’ll be around to give you advice and help if you need it

    Then…

    Join us for a crawfish boil at Lynn’s house starting at 3. We’ll see you there!

  • Choosing a CrossFit Gym

    When I started CrossFit back in 2008 picking a CrossFit gym was pretty simple. You look up the only CrossFit gym in whatever city you’re in, go visit, and start training.

    Now that CrossFit has exploded, there are over 6,000 affiliates worldwide with a gym on nearly every corner. Even in little old Pflugerville, there are 3 gyms.

    CrossFit doesn’t regulate its gyms, we are each given quite a bit of autonomy when it comes to running our facility. As can be imagined, some gyms are great, and some gyms are just awful.

    Here are a few things to consider when picking a CrossFit gym:

    1. Qualifications of the head coach / owner
      • Do they have more than a CF level 1 certification? Have they pursued education outside of CrossFit? Are they more than just “lifelong athletes”? All things to consider about the head coach. The best coaches pursue education and certifications to improve their teaching and provide the best for their athletes
    2. Programming
      • Does the program make sense? Is it written to generate progressive gains, or is it thrown together with no design? Programming will make or break your CrossFit career. It can lead to a lifetime of improvement, or debilitating injuries down the road.­
    3.  Quality of instruction
      • Visit a class at the CrossFit gym you’d like to join. Do the class instructors teach the movements of the day or do they just let you do your thing? Most gyms charge a premium rate, you deserve to be taught and instructed during each and every class.
    4. Results
      • Is the gym consistently producing results? Do they highlight their athletes’ successes? Are their athletes improving and hitting PRs? If not, the gym is likely no more than a glorified social club.
    5. Professionalism
      • Go visit a gym. Does the staff behave professionally or is it more like a hobby? Don’t’ get me wrong, you should be able to have fun at the gym. But is class more cutting up or more attention and instruction?
      • Is the gym clean, and organized, or a dirty warehouse? Yes most gyms are in warehouses (so are we), but tidy and clean goes a long way.
    6. Community
      • Do your fellow athletes welcome you? Do they introduce themselves and make you feel at home? A CrossFit gym is likely to be your home away from home. You should feel at ease around the rest of the folks you train with.
    7. Price
      • Is the gym the cheapest in town? Like most things in life, cheaper tends to yield itself to lower quality. Lower quality CrossFits can lead to poor programming, poor instruction, and an increased chance of injury. It the world of CrossFit, cheaper is not better.

    With so many gyms, find a CrossFit that suits you. Shop around, don’t feel wedded to the first gym that you visit. Consider some of the points above and you’ll be on the right track.

    Darla - free standing handstand skills

    Darla – free standing handstand skills

    Workout

    40 min AMRAP

    50m farmer carry

    30 wall balls

    30 box jumps

    30 toes to bar

    20 burpees

    50m walking lunge

  • Wednesday Skill Work

    Workout

    10-15 min skill work on double unders
    10-15 min skill work on pistols
    10-15 min skill work on handstands

    +

    10 min AMRAP
    20 sec handstand hold
    14 pistols
    40 double underes

  • Energy System Tests

    This week we’ll be testing the various energy systems, as well as establishing a baseline for some power and olympic work. Hit it hard, should be fun!

    Some of our crew went down to San Marcos for a fundraiser workout called Combat Chaos. It was James and Jewel’s first CrossFit event. Awesome stuff!

    Workout

    A. Power clean – find a 1 rep max in 20 min

    +

    Helen

    3 Rounds for time:
    400m run
    21 kettlebell swings (american swings if your mobility allows)
    12 pull ups

    **Try your best to do this one as RX. It’ll give us a better read when we test again in a few months

  • Lifting Make Up Day

     

    Ashley with a birthday PR. 295 lb deadlift. Congrats and happy birthday!

    Ashley with a birthday PR. 295 lb deadlift. Congrats and happy birthday!

    Workout

    If you missed a max lift this week, take 30 minutes to find it.

    +

    For time

    400 m Run
    50 Kettlebell Swings
    40 Burpees
    30 Goblet Step Ups
    20 Chest to bar Pull Ups
    10 Turkish Get Ups
    400 m Run