Friday, February 28, 2014

Friday February 28, 2014

Strength:

SDHP
2RM

WOD:

20-15-10-5
Thruster
OH Lunge

OR



Open 14.1

10:00 AMRAP
30 DU
15 Snatch (75/55)

Come join us tonight at 5:30pm to cheer on our athletes competing in this years CrossFit Open! Super proud of all our athletes that decided to take the big step and test their skills! Way to go everyone!




Thursday, February 27, 2014

Thursday February 27, 2014

Strength:

20-25 min Gymnastic Miscellaneous (work on weakness)

WOD:

Clean & Jerk 1-2-3-4-5-6 (155/135/115 & 115/95/75)
KB Swing 12-11-10-9-8-7 (70/53/44 & 44/35/26)
Rest 2:00 Minutes
Clean & Jerk 6-5-4-3-2-1
KB Swing 7-8-9-10-11-12

Happy Birthday to Tammy H. & Stephanie M pictured front and center...We hope you had an awesome birthday!

Wednesday, February 26, 2014

$1 Can Go a Long Ways...Let's Sponsor One of Our Own For a Great Cause!

Hey Guys,

I have run into a small predicament and am hoping that as a community we can fix it. Each month at BCF we try to do something to help support either the community or a great charity, however this month we got ourselves in a bit of pickle. One of our BCF members Soum Douangmala, who is also a volunteer firefighter and graphic designer has decided to take on the incredible challenge of the Scott Firefighter Stairclimb. It is an incredibly tough climb up 69 flights of stairs in full fire gear. The great thing about this event is that the proceeds go to helping stop blood cancers and the Leukemia & Lymphoma Society. I felt this would be something great for us to support, so we agreed to help sponsor Soum, which is why we have one of Soum's helmets by the front door when you walk in with all his information.

The predicament came when we were asked on late notice to sponsor the Brave Run. We love supporting Banks in anyway possible and I know this is one of the elementary schools biggest fundraisers, so I agreed to sponsor this as well with out thinking about our prior commitment. Unfortunately these causes combined exceed our monthly budget, so I have decided to reach out to our BCF community. I am hoping that if possible members can bring in a small donation over the next two weeks. As a community even a dollar or two per member will quickly add up and we can easily raise the $100 sponsorship for Soum and his date with 69 flights of stairs:). I will place a little box next to his helmet for people to place their donations in and each evening we will collect the donations. At the end of the two weeks, I will report back to everyone with our totals and give it to Soum to put towards his cause.

If you have any questions please don't hesitate to ask and thank you for helping to support two great causes!

For additional information, please don't hesitate to click the link below:



Wednesday February 26, 2014

Strength:

1x20 Bench Press
1x20 Back Squat

WOD:
2 Rounds
500 M Row
40 A. Squats
30 Sit ups
20 Push ups
10 Pull ups

Come Support Our Athletes This Friday @ 5:30pm
We are a young affiliate and for almost all of our athletes this will be their first time competing in the Open. We know everyone has busy schedules but if you can spare a half hour come cheer our athletes and your friends on as they pour their hearts out! You have all shed blood, sweat and tears next to them all year long. You know the sacrifice that goes into putting it all out there, so please help them reach their maximum potential. Who knows that frenzied atmosphere you help provide might be the difference between one or two reps, which could be the difference maker in a new PR or maybe even a trip to regionals!

Tuesday, February 25, 2014

Tuesday February 25, 2014

Strength:

2 Minute Max Rep HSPU
Rest 2 Minutes
2 Minute Max Rep Pistol Squats...No more then sets of 15 on each leg before switching legs.
WOD:

O.T.M. for 12 Minutes
2 Squat Cleans
3 Burpees
30 YD Sprint

Very serious athletes and awesome kids:)!!

Monday, February 24, 2014

Monday February 24, 2014

Strength:

5x5 OH Squat @ 85% of 3RM from 2-3-14

WOD:

Open 13.2
10 Minute AMRAP
5 Shoulder to Overhead (115/75)
10 DL
15 Box Jumps (24/20)

Look at those aswome coaches/partners and excellent posture to boot!:)



Friday, February 21, 2014

Friday, February 21st


Strength

Partner sprints
10x100 meter sprints, run, bike, row

WOD

Count your reps
2 Min Double Unders/singles
2 Min KB Goblet Lunges (35) (26)
2 Min rope Climb
2 Min. Single Arm KB Thrusters

*Wear Your Socks or Leg Protection:)

The Dip Monster Struck Again:)


Thursday, February 20, 2014

Thursday, February 20th

Strength

Ab Work "dirty thirty"
3 sets of 30 AbMat Sit-ups, 30 Flutter Kicks, 30 PVC Passthroughs

WOD

21-15-9 for time
Wall ball (20) (14)
CTB Pull-ups

Wednesday, February 19, 2014

Wednesday, February 19th


Strength

Power Snatch
Find heavy 3, and complete 4 Sets

WOD

3 Rounds for time with a Partner
20 Bench Press (135) (95)
20 Back Squat
20 Power Clean


Tuesday, February 18, 2014

Tuesday, February 18th

Strength

8 Minute EMOM
8 Ring Dips


WOD

15 Min AMRAP
30 D.U or 90 singles
20 kettlebell swings (70,50)(35,26)
10 Medball Pushup ( 5 each side)
250m Run

Angela getting work done during an early morning date with Angie! She has already decided no band next go around:) Watch out Angie you are about to be Rx'd!

2014 New Years Challenge Winners!

The results are in...tallied...and the winners are... Melissa and Heidi! We are so proud of all their accomplishments in only four weeks! To win this challenge you have to do so much more then just lose weight and these ladies hit a home run racking up close to 350 points.You have to eat healthy, train consistently, get adequate sleep, and keep those joints lubricated. Not an easy job for two mom's with big families! They worked their tails off and have now started 2014 off on a great note! We also want to give a a huge congratulations to all the participants of this years challenge. Our biggest weight loss was 20lbs in just four weeks and he wasn't even part of the top three teams. There was no miracle shake for these participants; all of their muscle gained, inches lost, and fat burned was done the correct way. Good old fashioned hard work and clean living. If you get a chance please congratulate Heidi and Melissa and awesome job to all of our 2014 New Year's Challenge Participants! 

Melissa and Heidi = 339 points
Josh and Ben = 322 points
Emily and Liz = 304 points

   





Monday, February 17, 2014

Monday February 17, 2014

Way to go Tyler and Mary! For 30 days, they ate healthy and exercised consistently, burning off  a combined total of 22 lbs! AND get this they are not our New Years Challenge winners! When you see them, just look at the muscle definition they have earned.

Strength:

D.L. - 12, 10, 8, 6, 4, 2

WOD:

"Angie"

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 A. Squats


Thursday, February 13, 2014

Thursday February 13, 2014

Strength:

Last man standing (max effort) plank hold

Then...

EMOM: Ascending HSPU
WOD:

Partner Max effort calorie row or bike in 6 mins.

*One athlete sprints as hard as he/she can while the other is resting. When they get tired, they switch.

My Son The Gym Rat Working On His RollerSkating Skills...Maybe We Should Just Keep Him In a Full Body Cast! Much Safer and Cost Effective:)

Wednesday, February 12, 2014

Wednesday February 12, 2014

Strength:

Back Squat
4x3
Rest 2 Minutes between sets

WOD:

Competitive
10 Muscle Ups
30 KB Snatch (alternate sides) 70/53
40 Air Squat
50 Double-Unders
10 Muscle Ups

Sport
15 C2B Pullups
30 KB (alternate sides) 45/
40 Air Squat
50 Double-Unders
15 C2B Pullups

Athlete
15 Pullups
30 Dumbbell Snatch (alternate sides) 30
40 Air Squat
50 Double-Unders
15 Pullups


Tuesday, February 11, 2014

Tuesday February 11, 2014

Strength:

2 x Accumulate 2 minute squat hold
3x8 C2B, Kipping or jumping Pull-ups (more for practice and form work)

WOD:

5 Rounds For Time
12 D.L. (275/225/205) & (185/135/115)
3 Rope Climbs
400 m Run Weather Permitting

*Rest 45 seconds after each round

Our health and fitness can sometimes be like this snow ball and it can snowball either direction...Don't let the extended break from the weather take your health and fitness in the wrong direction. Get that snowball going in the right direction again and get your butt back in the gym! You will feel so much better afterwards!!


Monday, February 10, 2014

Monday, February 10th

Snow Warriors... These members didn't let a little snow turn them away from a great WOD:)

Strength

10 Minute EMOM
3 Clean and Jerks (meant to be heavy)

WOD

3 Rounds for Time
8 Hang clean (115/95/85) & (85/65/55)
10 Front squats
12 Hand release push-ups @ bottom
14 T2B

CrossFit Open


Are you ready... If you haven't signed up for the CrossFit Open click here if you have YAHOO! You are ready to go. By the way there are a few division you can compete in...

  • Individual Men and Women (everyone else)
  • Masters Men and Women 40-44 (Born on or between 7/15/69 and 7/14/74)
  • Masters Men and Women 45-49 (Born on or between 7/15/64 and 7/14/69)
  • Masters Men and Women 50-54 (Born on or between 7/15/59 and 7/14/64)
  • Masters Men and Women 55-59 (Born on or between 7/15/54 and 7/14/59)
  • Masters Men and Women 60+ (Born on or before 7/14/54)

If you are Competing...

The first workout comes out Thursday, February 27th at 5pm. You have until that Monday to complete the WOD and submit your scores. This set-up will continue for the next 5 weeks. We have put together 2 time slots for you to complete your workout with a certified judge. During these times we will be helping each other to videotape movements.

Any athletes sitting on the fence, we understand this whole process may seem intimidating but it is meant to be a fun and exciting process and a great way to add a little zest to your training. If you have any questions, please don't hesitate to ask!

PS...We would like to get as much support for these athletes as possible, so please don't hesitate to come support them even if you are not planning on competing! A great environment will help lift them to new heights:)

Friday

5:30 - 6:30 pm Class

Saturday

9:00 - 10:00 am Class

*Please note these class times may go over depending on occupancy.

Friday, February 7, 2014

SNOW Update...

We hope you are enjoying the beautiful snow and time home with your families!

With the new wave of snow hitting us now, Bethany and I have made some changes and final decisions based on the weather and safety.

Friday

All classes are canceled.

Saturday

No 9 am class! BUT we are planning (weather permitting) on holding an open gym from 11am to 12pm for all BCF members who want to brave the weather.


Wishing you all the best!

Trevor and Bethany

Friday February 7, 2014

Strength:

3 x Leg Blaster

Rest 90 Seconds Between Each Blaster

WOD:

1 Min. KB Swings (53/35)
20 Cauldron (10 Each Side (45/35)
15 Ankle to Bar
15 GHD Situps (30 Ab Mat Sit Ups)
15 GHD Back Extensions (30 PVC Supermans)

Sheri Trying to Take Over Role as Biggest Slacker from Tom R. Don't Worry Tom We Will Keep Her In Line. Your Green Lazy Boy Is Still Safely Tucked Away Waiting Your Return!


Thursday, February 6, 2014

SNOW:)...See Below For Modified Class Times For Th. & Fr. 2-6 & 2-7

Hey Everyone,

With the snow beginning to accumulate and the roads worsening by the hour, we are going to be making some class changes for every ones safety! Please see below for details:

Thursday February 6th,
4:30 - 5:30pm (Open)
5:30 - 6:30pm (Closed)
6:30 - 7:30pm (Closed)

Friday February 7th,
5:45 - 6:45am (Closed)
8:00 - 9:00am (Closed)
9:00 - 10:00am (Closed)

3:30 - 4:15pm Kids Class (TBD)
4:30 - 5:30pm (TBD)
5:30 - 6:30pm (TDB)


Since your trainers live up high on nasty hills, we don't want to put them at risk of getting hurt and not being able to yell at you guys:) Also at least one of them loves the snow and is as happy as a clam! Go Enjoy Yourselves and use up all that extra energy from no class!

Best,

The Exline's

In The Last 45 Minutes...Got to Love IT!


Trevor & Bethany Exline

Owner/Operators

E-mail: Exlinebcf@gmail.com

http://bankscountryfitness.blogspot.com/
Cell:    1.971.295.7511

Thursday February 6, 2014

Strength:

Row Sprints to be done after WOD:
100 Rest 45 Sec
150 Rest 60 Sec
200 Rest 90 Sec

6:00 Minute Ab Work Switching Exercises every 30 seconds no rest

WOD:

Barbell Complex- 6 Reps of Each
DL
Bent Over Row
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Up
4 Rounds Total
Rest 2 Minutes between Rounds and progress with weight after each round.

85/95/105/115
55/65/75/95

Hats Off to The Early Morning Crew...Those bars are cold at 6:00am on a 20 Degree Day. Enjoyed Training With You Guys This Morning!

Wednesday, February 5, 2014

Wednesday February 5, 2014

Strength:

Find 5 RM for Squat Clean (Perfect Form)

Then
3x5 @ 90%
*Make Sure Athletes Record Weight for 5 RM

WOD:

Run 100 M + 20 Ball Slams (10/20)
Run 100 M + 15 Ball Sams
Run 100 M + 10 Ball Slams
Run 100 M + 5 Ball Slams

Tuesday, February 4, 2014

Tuesday February 4, 2014

Strength:

50 A. Squats for Time

Then

5 x 3 Ball-Ups

WOD:

Courtesy of Paul L. with a little slight adjusting:)
4 DL (315/275/225) & (185/135/95)
6 C2B PullUps
8 Clapping Push Ups
25 DU
100 M Sprint
Taylor Trying To Keep Those Boys In Line...Tough Task Young Lady:)

Monday, February 3, 2014

Monday February 3rd, 2014

Strength:

3 RM O.H. Squat

*All athletes with complete ROM need to find this max. Even if they do it later in the week!

WOD:

7 Rounds

10 GTO (70/53/44 & 44/35/26)
8 Goblet Squats
10 Ab Mat Situps


 Caleb Nailing His First Bar Muscle Up...Unfortunately I Missed the Graceful Dismount:) Awesome Job!!

Sunday, February 2, 2014

It's Go Time...



We are super excited to announce that we have athletes competing this year in the CrossFit Games Open. There is still plenty of time to be a part of the action. For many of our athletes this isn't about being number one or qualifying for Regionals. This is about pushing your limits and eeeking everything out of your fitness. Competing in these competitions will push you to new heights, so please take a second and register to be a part of this great sporting event. If you have not yet registered please click on the link below to get signed up. The festivities kick off Feb. 27th, so please hurry!

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

As the competition approaches we will put together additional information, so even if you aren't competing you can come cheer on your fellow members and help them reach new goals!

It's Go Time:)...