Tuesday, June 25, 2013

Tuesday, June 25th

Strength

Deadlift 3x5

WOD

12 minute AMRAP

100m Run
9 DL 155/115
6 Push Jerk 155/115
Our young athletes working hard during yesterdays warm-up!

Monday, June 24, 2013

Monday, June 24th

Strength

Muscle-up Progression

WOD

3 Rounds
150 meter Row or 1/4 mile Bike
7 C2B
7 Shoot Throughs
14 Jumping Lunges
14 Med Ball Push-ups
7 T2B
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:)!!

Nutritional Support Class

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.

Thyme & Sesame-Crusted Halibut


Ingredients
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • Freshly ground pepper, to taste
  • 1 1/4 pounds halibut, or mahi-mahi, cut into 4 portions
  • 2 tablespoons sesame seeds
  • 1 1/2-2 teaspoons dried thyme leaves
  • 1/4 teaspoon coarse sea salt, or kosher salt
  • Lemon wedges

Preparation
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.

Monday, June 17, 2013

Monday June 17, 2013

Strength

1 RM Snatch

WOD

4 Rounds

400 M Run/350 Row/ .5 Mile Bike
12 SDHP (95/65)
12 T2B/K2E


Finally a little love for the 5:45 am Class! Welcome back Mike & Angela...glad to see the Alaskan mosquito's didn't carry you off!    

Friday, June 14, 2013

Friday June 14, 2013

Strength

Max HSPU

WOD

7 Minute Ladder

K.B. Swing (53/35)
Pull-Ups
Getting some work done on the ring progressions!

Thursday June 13, 2013

Strength 

3x5 O.H. Squat

WOD

3 Rounds

9 Snatch Grip D.L.
6 Hang Squat Snatch
3 O.H. Squat

Monday, June 10, 2013

Monday June 10th, 2013

Strength

Find a heavy Front Squat for five reps
                  Then
5/7/5/7/5/7 Front Squat to Back Squat between each set

WOD

3 Min. A.M.R.A.P

3 Thrusters (135/95)
6 HR Push ups
9 Lateral Box Jumps

Rest 60 Seconds between rounds for 4 Rounds.

Happy Birthday Becky! This is one fun group of ladies:)

Thursday, June 6, 2013

Thursday June 6th, 2013

Strength

Squat Clean-Find heavy three reps & then 3 E.M.O.M. for 5 Minutes.

WOD

4 Rounds

12 Pull Ups
6 Squat Cleans (185/115)
100 M Run

Mark building strength to work towards his back lever...Who says you can't still improve while recovering from surgery. Nice Job Mark. Don't forget to point those toes:)

Wednesday, June 5, 2013

Wednesday June 5th, 2013

Strength

Squat Snatch 5-4-3-2-1

WOD

3 Rounds (Rest 60 Seconds Between Rounds)
Bike .35/Row 200 M
5 Squat Snatch (135/95)
10 Squat Snatch Dead Lift (225/135)

Tuesday, June 4, 2013

Athlete's Class Starting June 17th, 2013


Parents & Athletes,

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 exlinebcf@gmail.com 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!

Sincerely,

Trevor & Bethany

Thank You!!

Dear Members,

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.

Trevor


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!!