Category Archives: Workouts

BCF Workout of the Day

  • Tuesday September 30, 2014

    Thoughts on competing

    I spent much of my CrossFit career competing at various local and regional competitions. These days however, I enjoy coaching others to do so.

    This weekend I had the pleasure of coaching both Chris and Bekah at their first ever CrossFit competition. I had a blast, and so did they. I am so proud of their hard work. Chris accomplished his goal of “not finishing last” and Bekah made it on the podium!

    The adrenaline rush from competing cannot compare to simply doing workouts at the gym. Both Chris and Bekah can attest to that. Chris bested his previous score on WOD 1 by 1 minute, and Bekah hit a PR clean and 2 front squats. She also completed an entire workout of burpee pull ups.

    Competing is a great chance to test yourself and your fitness. It doesn’t necessarily have to be in a CrossFit competition. It can be a run, a lifting meet, or any event you can think of to put your fitness to work!

    Let me know if you’d like to get involved with competing. I’d love to help.

    -Tanner

    Fitness and Peformance

    A1. Bench Press 2 x 2-3 (heavy)
    rest 2 min
    A2. Pendlay Row 2 x 4-6 (2010)
    rest 2 min 

    +

    8 rounds
    8 push ups
    100m run
    rest 30 sec

  • Monday September 29, 2014

    Chris Bekah

    Chris and Bekah competed in their first competition on Saturday. They both did great and Bekah eeked out a 3rd place finish. Great work folks! Look for a write up in the coming days.

    Fitness and Performance

    A1. Back Squat – 2 x 2-3 (heavy) rest 2 min
    A2. Good morning 2 x 4-6 (2010) rest 2 min

    4 rounds
    15 wall balls
    50 doubule unders
    rest 2 min b/w rounds

  • Saturday September 27, 2014

    Chris and Bekah will be competing down at UT today for the Burpees for Boobies competition. We’ll be out there much of the day. Come support our athletes!

    image

    Crew from Friday Night Lights. Some big "Helen" PRs last night!

    Workout

    4 rounds
    10 KB windmills (5 per side)
    100m KB Carry
    20 Goblet lunge
    100m KB Carry

  • Friday September 26, 2014

    Friday Night Lights is tonight at 7 pm!

    image

    Fitness and Performance

    A1. Low Bar Back Squat 3 x 3-5 (3010) rest 2 min
    A2. Good morning 3 x 4-6 (3110) rest 2 min

    3 rounds
    90 sec amrap wall balls
    rest 1 min
    90 sec amrap push ups
    rest 1 min
    90 sec amrap hollow rocks
    rest 1 min 

  • Thursday September 25, 2014

    What’s in a PR?

    So what’s the big deal with PRs? For those of you unfamiliar to the term, it means personal records.

    PRs tie in closely with what we strive for at Balcones CrossFit. Constant improvement an bettering yourself each and every day is our goal for all of you.

    But why should we track PRs?

    CrossFit by its nature is constantly varied. Yes we have a plan, but we may never repeat the same workout in 3-5 months. Tracking PRs is a chance for you to note that you are making progress.

    PRs don’t have to be anything monumental either. Note them literally every time you do something you’ve never done.

    First time doing burpees? That’s a PR!

    First time doing a double under? That’s a PR!

    Celebrate the small things as well as the big ones. Sometimes the small jumps are just as important as the big ones, and they keep us motivated to continue forward.

    Take a look at the photo below. There’s a mix between weightlifting, running, and first time gymnastics movements. And that’s just from the past 3 days. Start writing them down and we can all celebrate with you!

    Appreciate your successes.

    -Tanner

    image

    A. Clean – 3 x 3 reps (heavy w/ good form)
    B. Accumulate 3 minutes in an FLR , use rings or paralletes to add difficulty
    (FLR = front lean rest, push up position)

    +

    5 min amrap
    10 toes to bar
    10 slam balls

    rest 3 min

    5 min amrap
    25m bear crawl
    10 box jumps

  • Wednesday September 24, 2014

    flips

    Fitness

    A1. Shoulder Press 3 x 3-5 (3111) rest 90 sec
    A2. Pull up Negatives / ring rows x 5 slow! rest 90 sec

    +

    Every 5 minutes complete

    30 mountain climbers (single count)
    30 jump and touch (15 on each side)
    15 second airdyne or row
    repeat x 4

    Performance

    A1. Shoulder Press 3 x 3-5 (3111) rest 90 sec
    A2. Wtd Pull Up 3 x 3-5 (2010) rest 90 sec

    +

    Every 5 minutes complete

    30 mountain climbers (single count)
    30 jump and touch (15 on each side)
    15 second airdyne or row
    repeat x 4

  • Tuesday September 23, 2014

    Upcoming Events

    Friday September 26th at 7 pm - Friday Night Lights, $5 buy in

    Saturday September 27th - Burpees for Boobies at UT, Bekah and Chris will be competing

    Saturday October 18th - BCF 2 year anniversary party – details announced later this week

    Monday October 20th - Nutrition challenge begins

    slams

    EMOM 12 min
    odd – 10-12 dumbbell weighted step ups
    even – 8-10 burpees

    rest 5-6 min

    EMOM 12 min
    odd – 15-20 kb swings
    even – 10-12 goblet squats

    rest 5-6 min

    2 x 800m run
    *rest the time it takes you to run shot for consistent pace

  • Saturday September 20, 2014

    jewel kb sn

    Workout

    In teams of 2 complete the following:

    2 rounds
    100m partner wheelbarrow
    50 partner med ball sit ups
    50 partner push ups
    100m partner carry

  • Friday September 19, 2014

    HTBJ

    Fitness and Performance

    3 rounds

    90 second  amrap db thrusters
    rest 90 seconds
    90 second amrap pull ups
    rest 90 seconds
    90 second amrap wall balls
    rest 90 seconds
    90 second amrap 10m shuttle
    rest 3 min