150 meter Row or 1/4 mile Bike
7 Shoot Throughs
14 Jumping Lunges
14 Med Ball Push-ups
42 Double Unders
*Rest 1 Minute
Quote of the day goes to Evelyn from our 8:00 am class! Today was her first day back after a short break...she started the day talking highly about how her husband who had helped get her out the door and by the end of class on her last set of shoot threw she looked up at us and said " I am going to shoot my husband". The whole gym erupted in laughter. Glad to have you back Evelyn:)!!
Wednesday, July 10th at 6:15pm will be our first monthly Nutritional Support class. The class will take the place of our 6:15pm CrossFit class. If you are unable to make the other classes you may still workout by your self during this class time. The Nutritional Support class will be open to the community, so feel free to bring your friends. The class will be roughly 1 hour long. BCF members cost is $10 per class and non-members cost is $15. The plan is to have a theme for each meeting and I will cater it to your needs. Our first meeting will be “All About the Basics”. We will talk about nutrition and the misconceptions that are out there, get you ready for the change, and work on our nutrition goals. The meeting will include:
- Healthy Eating/ “Bethany’s” Paleo Guidelines - Nutrition Plans and Goals - What’s in your house - Recipe exchange - Eating Tips
I will try to keep this to 1 hour but class size may be a factor along with the fact that I can be long winded. I want to make sure I am prepared for you so please RSVP by Monday, July 8th to reserve your spot and get your homework.
1 1/4 pounds halibut, or
mahi-mahi, cut into 4 portions
2 tablespoons sesame seeds
1 1/2-2 teaspoons dried thyme
1/4 teaspoon coarse sea salt,
or kosher salt
1.Preheat oven to 450°F. Line a baking
sheet with foil.
2.Mix lemon juice, oil, garlic and
pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate
in the refrigerator for 15 minutes.
3.Meanwhile, toast sesame seeds in a
small dry skillet over medium-low heat, stirring constantly, until golden and
fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Mix in thyme.
4.Sprinkle the fish with salt and coat
evenly with the sesame seed mixture, covering the sides as well as the top.
Transfer the fish to the prepared baking sheet and roast until just opaque in
the center, 10 to 14 minutes. Serve with lemon wedges.
There has been some serious interest shown from both parents and athletes alike to start an athlete’s only class here at BCF CrossFit. The class will be for middle school through high school athletes only with some additional returning collegiate athletes joining us this summer. We are designing this for those athletes that are looking to get the most out of their athletic ability and want to come in to work hard and improve their over-all athletic prowess. We will be coming in to have fun but we are also going to be challenging these young athletes! We will be focusing on all ten key physical skill sets (See below for a description) to help these athletes improve and to give them an added advantage in each of their sports. Let’s face it, rarely do Banks athletes participate in only one sport, so coming in and focusing on the athlete as a whole is going to pay huge dividends for them not only in their perspective sport, but also in life. We are only as good as our biggest weakness, so training the body with this in mind is going to provide these athletes with the greatest results and give them the best chance at avoiding injury.
In CrossFit, we have a definition called “Virtuosity” which means to do the common uncommonly well. We only bring this up because we want to stress the importance we place on helping these young athletes build the proper foundation so they can flourish now, but also have healthy bodies beyond their high school athletics. We will be providing education on things like nutrition, range of motion, mobility, safety, spotting, and form.
Over time these athletes will progress from foundational movements like a complete range of motion air squat with the correct tracking of their knees to much more complex movements like the Olympic Squat Snatch. They will develop raw strength and coordination through gymnastic movements beginning with movements as simple as a push-up and advancing as far as strict ring muscle ups, and iron crosses. We will train all three metabolic pathways to improve recovery time and endurance. We will be incorporating plyometric training with ladders, hurdles, push pull sleds, boxes, and dot drills.
These are just some of the ways we will be challenging these athletes and helping them grow. The idea of incorporating constantly varied, high intensity, functional movements allows us to constantly challenge our athletes training regimen and consequently see consistent growth and improvements over a consistent time span.
Classes will begin Monday June 17th and will be M. W. F. at 10:00 am. This class time will run through the summer and then be adjusted in the fall to fit the school schedule. The cost will be $60.00 a month for unlimited classes; after the first month the athletes will also be allowed to attend the adult classes on Tuesdays and Thursdays. Space is limited so please reserve your spot by emailing us at firstname.lastname@example.org with your contact information and the athlete’s age, gender, and sports they will be participating in.
Please feel free to contact us with any questions and we look forward to working with these amazing young people!
I wanted to take a second to say Thank You! I always love going to these certifications because I always come back with new ways to help our members reach their goals and keep things fresh. I also find that they recharge my creative juices for programming and my love for coaching. Unfortunately these certifications aren't cheap and with out all of your guys great support, I would never be able to afford the certifications. So thank you for allowing me to be a part of your lives and trusting me with your health and fitness.
Can you find Waldo? Yes I'm in there just think about where they always stick the tallest people! PS being tall sucks for Gymnastics!!