Wednesday, November 21, 2012

Banks Country Fitness: Monday, November 19th

Banks Country Fitness: Monday, November 19th: Strength Handstand Push-ups 5x max reps WOD Tabata 8 minutes Double Unders DB Snatch

Banks Country Fitness: Tuesday, November 20th

Banks Country Fitness: Tuesday, November 20th: Strength Pull-ups WOD "Modified Annie" 50-40-30-20-10 Sit-ups Air Squats

Banks Country Fitness: Wednesday, November 21st

Banks Country Fitness: Wednesday, November 21st: WOD 10-9-8-7-6-5-4-3-2-1 Hand Release Pushups Jumping Squats (both sides =1) Turkish Get-ups (40/25)

Wednesday, November 21st


WOD

10-9-8-7-6-5-4-3-2-1
Hand Release Pushups
Jumping Squats (both sides =1)
Turkish Get-ups (40/25)

Tuesday, November 20th

Strength

Pull-ups

WOD

"Modified Annie"
50-40-30-20-10
Sit-ups
Air Squats

Monday, November 19th

Strength

Handstand Push-ups 5x max reps

WOD

Tabata 8 minutes

Double Unders
DB Snatch

Saturday, November 17, 2012

Banks Country Fitness: November 16th Workout

Banks Country Fitness: November 16th Workout: Strength Misc...2 reps OTM for 5 minutes (80% of 1 RM focus on form) or max reps OTM for 5 minutes WOD  Elizabeth Modifies 21-15...

November 16th Workout


Strength

Misc...2 reps OTM for 5 minutes (80% of 1 RM focus on form) or max reps OTM for 5 minutes

WOD 

Elizabeth Modifies
21-15-9
Power Cleans 135/95
Ring Dips (Bar Dips)

November 15th Workout

Strength

Snatch 3x3 (focus on form but heavier than on the 6th)

WOD

8 Rounds
100m Sprint
8 KB Swings 70/53
5 Burpees

November 10th Workout

Strength

Front Squat Heavy 2 OTM for 7 minutes

WOD 

30 KB Snatch 55/35 - Left Arm Only
20 Pistols on Box - 12" Right Leg Only
10 HSPU
20 Pistols on Box - 12" Left Leg Only
30 KB Snatch 55/35 - Right Arm Only

Monday, November 12, 2012

Family...

Living in a small town has it's advantages. One of them being that news travels fast, so by now most people will have already heard about the heart attack Todd suffered last week. Todd was just getting started with the Banks Country Fitness family, so Bethany and I have not yet had the opportunity to really get to know the Iverson family, but our hearts and prayers are with them during this difficult time.  It looks like Todd is on the road to a strong recovery. Never the less we have already volunteered the Banks Country Fitness family as helping hands if there is anything we can help with. We will keep everyone updated as we hear more or if we can help in any way.

This unfortunate event really got me to thinking about why it's so important to take our health seriously. So often we get caught up in the daily grind that we can lose sight of what's truly important. We strive to give our children everything we can, save for retirement, vacations, a bigger house, etc. but the one thing we so easily lose sight of is the most important thing of all (FAMILY). In the end, I believe that if you stopped and asked any close family member whether they would rather have that materialistic item they have been dreaming about or YOU healthy and living they will unanimously say YOU. Regardless of whether you choose Banks Country Fitness as part of your health plan or strike off into something different please take the time to make your health a priority. We owe it to ourselves, but most importantly we owe it to our FAMILY!!!

Again our prayers go out to the Iverson family as we wish Todd a speedy recovery!!

The Exline's & BCF Family!! 

November 8th Workout

Strength

OTM for 15 min. Clean and Jerk add 5lbs every minute

WOD

3 Rounds 
1 min. Max Double Unders
1 min. Max KB Swings (53/35)
1 min. Max Burpee Pull-ups
1 min. Rest

November 6th Workout


Strength

Snatch 5x3 (FORM)

WOD

1.5 Mile Run/ 3.5 Mile Bike
50 Thrusters (95/65)

*Setting the bar down will equal 3 muscle ups after completion*

November 5th Workout

Strength

Strict Press 1RM

WOD

3 Bar Muscle-ups
10 Jerks (155/108)
15 Front Squats (155/108)
20 HSPU
25 Pull-up
30 Deadlift (155/108)
35 KB Swings (53/35)
400m Run

November 2nd Workout

Strength

DL on the minute for 9 min.  3/3/3/2/2/2/1/1/1 add 5lbs at each rep change. Start at 85% of 1RM.

WOD

Option A
1200-800-400-200-100 Meter Run
50-40-30-20-10 Dips

Option B
1.25-1-.75-.5-.25 Mile Bike Ride
15-12-9-6-3 Bench (Men=BW  Women=60% of BW)

November 1st Workout

Strength

OH Squat 3x3

WOD

9-7-5-3-1 Power Snatch
9-7-5-3-1 OH Squat
9-7-5-3-1 Burpee Box Jumps
18-14-10-6-2 T2B

M = 135 
W = 93

Sunday, November 11, 2012

“The Veterans Day Mission WOD (Partner Style)”


Your mission if you choose to accept is to accomplish the following exercises in the quickest time possible. The order, amount of reps and distances traveled is your choice. Remember that all the exercises must be accomplished before your time will be recorded.  Choose your partner wisely and plan carefully. Good Luck!!

Rules: Only one partner can be going at a time and both partners must run together.

The top team from the day will be rewarded with our soon to be released Banks Country Fitness T-Shirt.

2000 Meter Run or 2.5 Mile Bike Ride (Level 12)

100 Sit Ups
200 Meter Dead Man Carry/Drag
80 Pull-Ups
100 Meter Broad Jumps
50 B.W. Dead-Lift
100 Medicine Ball Push-ups
50 Pass Through
30 Turkish Get-Ups (35/15)
100 DB Thrusters (35/20)
100 Meter Farmers Carry Lunge (45/25)

Yes, this is going to suck, but let’s remember who we are honoring on this day...the countless men and women who have served our country and made huge sacrifices to preserve our freedoms we often take for granted. The least we can do is sacrifice our bodies for one hour in their honor!!!

“Be Country Tough”
~The Exline’s

 

Thursday, November 1, 2012

Don't Forget Where You Started....


Recently our morning class had a visitor by the name of Rohan Murphy. Rohan travels the country as a inspirational speaker and although we didn't have a chance to talk much, I was very impressed with his demeanor and ability to just watch and listen. I could see why so many people have been inspired by his story. I was also impressed with our members taking the time to make him feel at home. It got me to thinking about something that makes CrossFit and Banks Country Fitness special. It's the opportunities to build relationships outside of your daily circle. We are part of Banks Country Fitness for a variety of reasons, but let's not forget the power of friendships!

We have been very growing quickly over the last three months, which is exciting, but with that growth comes the opportunities for things to get lost in the shuffle. We don't want the feeling of Banks Country Fitness being an extended family to be one of those things that disappear.  So when those new members walk through that door make sure you take the time to introduce yourself and give them a little encouragement because it hasn't been that long since each and everyone of us walked up those stairs not quite sure what to expect. It can be a bit overwhelming at first, but as so many can attest, if you stick with it the results will follow. Help be a part of the glue that helps them stick.

After all we all remember that first week:)  

Thanks Rohan for Inspiring so Many!!

Tuesday October 30, 2012

Strength

Max Rep Pull ups

WOD

10 Minute partner bike sprint.
Bike Sprint for 1 minute then rest and partner goes...score equals total distance traveled.

Monday October 29, 2012

Strength

Sumo DL High Pull 5/4/3/2/1

WOD

"Red Corvette"

4 Rounds
12 HPC (135/95)
40 Double Unders
Nick is one tough cookie!! These are some tough ladies, especially at 6:00am:)

Friday October 26, 2012

Strength

DL 3 Reps (80% of 1 RM) on the minute for 5 minutes.

WOD
"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  We'll be doing 3 rounds.  The stations are:

Wall-ball: 20 lb ball, 10 ft target (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Run: Every 100m Counts as a point
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each 100 M Run.

Thursday October 25, 2012

Strength

Hang Clean on the minute for 8 Min. 2 Reps (Heavy).

WOD

6 Min AMRAP
10 Plated Sit-ups
6 Pistol Squats

Then

3 Min. AMRAP
100M Run followed by 5 Burpees
 (One round equals completion of Burpees)

Tuesday October 23, 2012

Strength 

1 RM Back Squat

WOD

Lateral Box Jumps (24/20)
KB Swings (70/55)
Dowel Sit-ups
Some of our morning class sweating it out. No easy task for high school girls. Keep it up...All the hard work is going to pay off!!

Monday October 22, 2012

Strength 

Misc...Rep Scheme 3/3/3/2/2/2. Add #5 at the 3/2 split.

WOD

"Grace"

Friday Oct. 19, 2012

Strength

3 sets:
Front Rack Reverse Lunges Alternating Legs (12 Total)

WOD

25 Min Partner AMRAP

400M Run
25 Thrusters (40/30)
25 Double Unders
Partners alternate work & rest. One partner does one exercise while the other is resting and then they switch at the next exercise.

Thursday October 18, 2012

Strength

Deficit HSPU Every 30 Seconds for 10 minutes

WOD

21-15-9

Power Snatch 95-65
T2B
Standing Broad Jump