Category Archives: Workouts

BCF Workout of the Day

  • Tuesday September 16, 2014

    Upcoming events:

    Friday September 26 at 7 pm – Friday Night Lights Benchmark workout

    Saturday September 27 at 9 am – Burpees for Boobies competition at UT. Chris and Bekah will be attending

    Saturday October 4th at 1030 am – Community workout. Bring your Friends!!

    Saturday October 18th – 2nd anniversary party! Details to be determined.

    545a

    What are you doing at 545 in the morning? We’re busy getting better!

     

    Fitness

    A1. Shoulder Press 3 x 3-5 (3111) rest 90 sec
    A2. Pull up Negatives / ring rows 3 x 7 slow! rest 90 sec

    +

    3 rounds
    30 dumbbell/kb snatch
    30 box jumps

    Performance

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

    +

    3 rounds
    30 dumbbell/kb snatch
    30 box jumps

  • Saturday September 13, 2014

    Reminder: Kettlebell Clinic is at 10 am today. There are still spots available if you want to join!

    kb

    Workout

    Surprise! Come in and have some fun!

  • Friday September 12, 2014

    letti bp

    15 rep bench press

    Fitness and Performance

    A. Spend 10 min working on the gymnastics skill of your choice

    +

    6 rounds
    10 no push burpees
    100m sprint
    rest 2 min
    *Goal is speed!

  • Thursday September 11, 2014

    FFcommunity

    Fitness

    A. Bench Press 3 x 12-15 (3010) REST 90 sec b/w sets * try to keep same weight across all sets

    +

    3 rounds
    10 push press (light and fast)
    20 russian swings
    15 wall balls
    rest 2 min b/w sets

    Performance

    A. Bench Press 3 x 12-15 (3010) REST 90 sec b/w sets * try to keep same weight across all sets

    +

    3 rounds
    10 push press (~50% 1rm)
    20 american kb swings
    20 wall balls
    rest 2 min b/w sets

  • Wednesday September 10, 2014

    Paleo Diet Misconceptions

    By now you have all heard our coaches and members tout the benefits of the Paleo Diet, you’ve seen the results in the weight loss, physique and performance found throughout our success stories.  I’ve heard some chatter that Paleo just isn’t working for some people so I want to take some time to dispel a few commonly held misconceptions that I’ve heard floating around the gym.

    meathe Paleo diet minimizes insulin spikes by naturally reducing the amount of carbohydrates you eat, highly processed or otherwise, and helps to prevent hyperinsulinemia because there isn’t excess insulin floating around in the blood all the time.

    I say that to say this: desserts are not paleo, they should not be a main part of your diet.  No matter how you label them, most desserts are still high carbohydrate foods that you want to stay away from.  Let’s take a look at a paleo dessert recipe” easily found on the internet.  The second recipe on the page for cookies calls for 1 1/4 CUP of honey and some dried fruit.  The honey alone has 349g of sugar! Add about 20-30 additional grams of carbs for the dried fruit and you are hitting around 375 carbs for an entire batch.

    And the dedicated Paleo baker says: “But the cookies don’t have flour and honey is all natural isn’t it?”  Yes honey is natural, but it is still 100% sugar. For the amount of sugar found in a dessert like that, you’re better off not eating it, definitely don’t try to pass them off as Paleo, and don’t overeat on them or call them “healthy.”

    Next, let’s dispel the myth that eating six meals throughout the day is better than eating three.  Calories are calories folks, to lose weight you need a net caloric intake less than caloric expenditure, it is highly unlikely that you will eat fewer calories on six meals as opposed to three or four.  For example, if you eat 6 meals at 400 calories per meal that’s 2400 calories per day.  If you eat 3 meals at 700 calories per day that’s only 2100 calories per day.  Trust me when I say it is very difficult to make a 700 calorie meal if you are eating lean meats and veggies. On the other hand, 400 calories is quite easy to eat – that’s 5 eggs, or 3 eggs and a handful of almonds- not much food when you look at it on a plate. You probably don’t eat many meals fewer than 400 calories without being hungry soon after.

    Calories do count folks, a man in Kansas lost weight eating only Little Debbies, keeping his calories consumed less than file000943219960expended. I am by no means supporting that diet; I’m certain he is deficient in probably every vitamin and has no muscle to speak of. I know crossfitters love  heavy cream in their coffee because “it’s paleo and full of fat.” True, sort of. But if you’re putting 3 ounces or more in a coffee once or twice per day, at 100 calories per ounce, that stuff adds up- don’t lose track of it.

    If you are having trouble losing the weight you want to lose, take a look at your diet and be honest with yourself. Are you eating mostly what we advise, or are you daily eating desserts and breads wrapped in the Paleo guise to make yourself feel better about it?  It is quite possible to over-eat, even eating Paleo.  Instead of finding new and improved ways to cheat the system and make paleo desserts, paleo breads and paleo candy, stick to what works.  Eat lean meats, veggies (preferably green ones), fruits that end in -berry, nuts, seeds and good oils.  ZERO sugar and processed carbohydrates including bread, oats, honey, molasses and maple syrup. Think about the ingredients that you are adding to these so-called healthy treats.  Mixing together bananas, pineapples and other sugar-laden fruits is not much better than eating a piece of cake. Paleo works because you eat a healthy combination of protein, fats, and low glycemic carbs.  You will get an ample supply of vitamins if you are eating good fruits and veggies. As always, if you have any questions please feel free ask, we are always happy to help!

    -Tanner

     

    Emely

    Welcome Emely!

    Fitness

    A. Deadlift 4 x 3-5 (2111) rest 4-5 min b/w sets, build per set

    +

    4 sets
    10 Power cleans (tough)
    8 strict pull ups
    8 toest to bar
    200m run
    **pace the run – same pace all 4 rds

    Performance

    A. Deadlift 4 x 3-5 (2111) rest 4-5 min b/w sets, build per set

    +

    4 sets
    10 Hang Power Cleans (tough unbroken)
    2 rope climbs
    200m run
    **pace the run – same pace all 4 rounds

  • Tuesday September 9, 2014

    Upcoming Events

    Friday September 26, 7 pm – Friday Night Lights. $5 buy in. Workout to be determined

    hilario br

    Fitness and Performance

    A. in 10 min spend as much time in the bottom of a squat as possible
    B. double under skill work

    +

    2 min Double unders
    1 min rest
    2 min Slam balls
    1 min rest
    2 min toes to bar
    1 min rest
    repeat

  • Monday September 8, 2014

    lynn farmer carry

    Fitness

    A1. Shoulder Press 3 x 3-5 (3111) rest 90s
    A2. Jumping Pull Up Negatives (sub ring rows if necessary) rest 90s

    +

    4 rounds all out
    15 no push up burpees
    20 kettlebell swings

    Performance

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

    +

    4 rounds all out
    15 burpees
    20 kettlebell swings

  • Saturday August 6, 2014

    slam

    Workout

    A. Bench Press – find a 3 rep max

    Test each 
    Take 5 attempts to establish reverse med ball toss for max distance
    Take 2 attempts to establish ax distance overhead carry
    Take 2 attempts to establish a max distance sprint in 30 sec
    Take 2 attempts to establish a max distance farmer carry (75/55)

  • Friday September 5, 2014

    matt jump

    flying?

    Fitness

    A. Front Foot Elevated Split Squat 3 x 10-12 (3010) rest 45 sec b/w legs, 3 min b/w sets

    *up from last week

    +

    2 min amrap
    8 wall balls
    6 push ups

    rest 90 sec

    2 min amrap
    8 db snatch
    4 med ball halfmoon

    rest 90

    2 min amrap
    1 man maker
    100m run

    rest 90 sec

    repeat

    *shoot for same score on both repeats

    Performance

    A. Rear Foot Elevated Split Squat 3 x 10-12 (3010) rest 45 sec b/w legs, 3 min b/w sets

    *up from last week

    +

    2 min amrap
    10 wall balls
    6 dips

    rest 90 sec

    2 min amrap
    10 db snatch
    4 med ball halfmoon

    rest 90 sec

    2 min amrap
    1 man maker
    100m run

    rest 90 sec

    repeat

    **shoot for same score on both repeats