Sunday, August 31, 2014

2014 Epic Grind- BCF team!

The Epic Grind and BCF = Epic Fun!

BCF is working with the Epic Grind to put together a team for the 5k on September 27th, 2014.  Last year was a ton of fun with a large group of our athlete's participating.  Let's jump, climb, dive, run and get dirty together in collaboration and friendly competition!  There is a 10k option for our athletes that want to go the distance. 

If you are interested in participating, keep Saturday morning open-  further details to follow! 

Coordination efforts are underway for a BCF specific start time.  We have a special discount code for registration.  




Friday, August 29, 2014

Friday, August 29th


Wish To Be Tough Results!!
 

Strength


Find a 5 RM Front Squat
Then 4 x 5 @ 90% of 5RM (Try for minimum 5 lbs heavier then two weeks earlier)

WOD


10 min AMRAP
Squat Clean
Thruster
Back Squat
Snatch Balance

Scoring: completion of 1 complex  gets
1 point when using 1/4 bodyweight on barbell,
2 points when using 1/3 bodyweight,
3 points when using 1/2 bodyweight.

Thursday, August 28, 2014

Labor Day- Monday, September 1st

One (1) class on Labor Day at 10 am


For anyone that would like to enjoy the holiday with a great workout there will be one class on September 1st at 10:00 am!

Happy holiday weekend everyone!

New Fall Schedule!


Fall is right around the corner and with school getting back underway its time to bring back our fall hours. Starting next Tuesday, September 2nd the fall hours will be as follows...

Monday - 6:00am, 8:00am, 9:00am, 3:30pm (kids), 4:30pm, 6:00pm, & 7:15pm

Tuesday - 6:00am, 9:00am, 4:30pm, 6:00pm, & 7:15pm

Wednesday - 6:00am, 8:00am, 9:00am, 3:30pm (kids), 4:30pm, 6:00pm, & 7:15pm

Thursday - 6:00am, 9:00am, 4:30pm, 6:00pm, & 7:15pm

Friday - 6:00am, 8:00am, 9:00am, 3:30pm (kids), 4:30pm & 6:00pm

Saturday - 9:00am

Again these classes times will begin next Tuesday Sep. 2nd. If you guys have any questions please don't hesitate to ask!

Thursday, August 28th



Strength


Find a difficult 8 for each movement then do 5 x 8
Ring Dips (scale up with weight as needed)
superset with
Pistol Squats (scale up with weight as needed)

WOD


100m Sprint
50 DU
200m Sprint
50 DU
300m Sprint
50 DU
200m Sprint
50 DU
100m Sprint

Wednesday, August 27, 2014

Wednesday, August 27th


Way to work!

Strength


Snatch
2 @ 60%
2 @ 70%
2 @ 80%
1-1-1 @ 90% of 1 RM

WOD


3 Rounds for time:
6 HSPU
8 G2OH (95/65)
10 Burpees

Tuesday, August 26, 2014

Tuesday, August 26th


Strength


Pull-up Progression
Max effort strict Pull-ups (get 1 more than last week)

Then
3 sets of 8 strict pull ups

WOD


3 Rounds For Time:

1 Rope Climb
10 Hand released push-ups
200m Run
10 Hand Released Push-ups
1 Rope Climb
200m Run

Monday, August 25, 2014

Monday, August 25th

Alise at Wish To Be Tough- We love our volunteers!

Strength


Sled Sprints
Find a Max sled Push then do 3x90% of 1 RM

WOD


20 KB Swings
5 T2B
10 KB Snatch Right
5 T2B
5 Turkish Get-ups Right
5T2B
5 Turkish Get-ups Left
5 T2B
10 KB Snatch Left
5 T2B
20 Goblin Squat

Men (70/53/44)
Women (44/35/26)

Friday, August 22, 2014

Friday, August 22nd


 

Strength


Snatch
6 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

WOD

"Annie"

For Time
50-40-30-20-10
DU
Sit-ups

Thursday, August 21, 2014

Thursday, August 21st

Who does't love some HSPU's?

Strength


8:00 EMOM
2 Rope climbs
Accumulate 3 Minute L-Sit

WOD


Throw Back Friday 2.6.14

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

Wednesday, August 20, 2014

Wednesday, August 20th

Quote of the day:
"I just need to suck it up!"- Barb

Strength

Back Squat
1 RM

WOD

2 Rounds for Max Reps of:

1 min HSPU
1 min box jump (24"/20")
1 min cal row
1 min T2B

*rest 1 min between each station

Tuesday, August 19, 2014

2014 Athletes Camp



Wow what a group! Trevor and I are thrilled with our teens accomplishment's this summer. They all made huge gains and were a blast to coach!


Trevor and I are always preaching consistency. Athletes who are consistent make the most gains! With that said Congrats to our young athletes who were able to be consistent and we want you to know your consistency paid off!

Like every good trainer we can lead a horse to water but cant make them drink. We asked them all to record their maxes at the beginning of our camp. Some did and some regret the fact they forgot :( Next year I guess Trevor and I will just have to keep a record for them :) Here are some of the awesome gains they made...


Benchmark WOD



Fran (with modifications)

Zach 7:35 > 4:04
Emma 7:23 > 4:26
AJ ~ > 5:15
Baily ~ > 5:04
Taylor 6:43 > 4:13
Sam 6:02 > 4:28
Bennett ~ > 4:60
Trevor 6:30 > 4:36
Ronny ~ > 4:27
Anika ~ > 6:00


Strength

Front Squats

Emma 105 > 155
Taylor 105 > 125
Bailey ~ > 140
Zach 45 > 90
Trevor 115 > 155
Sam 115 > 155
Anika 100 > 130
AJ ~ > 175
Kenzie 65 > ~
Ronny 95 > 120
Tyler 105 > 125

Deadlift

Taylor 115 > 135
Anika 85 > 190
Sam ~ > 205
AJ 215 > 275
Bailey ~ > 200
Trevor ~ > 245
Emma ~ > 235
Hannah 185 > 225
Kenzie 95 > 135
Tyler 155  > 195

Back Squat

Ankia 95 > 140
Taylor 95 > 145
Zach  ~ > 95
Sam 150 > 155
Trevor 150 > 160
Bailey ~ > 160
AJ ~ >190
Emma 135 > 155
Kenzie 95 > ~
Ronny 125 > 130
Tyler 125 > 135

Power Clean

Ankia 75 > 110
Taylor 75 > 95
Zach 45 > 75
Sam 111 > 130
Trevor 125 > 135
Bailey 95 > 125
AJ ~ > 155
Emma ~ > 125
Bennett ~ > 105
Hannah ~ > 105
Kenzie 65 > 75
Ronny 75 > 85
Tyler 100 > 105

Gymnastics

Double Unders

Taylor 3 > 11
Anika 13 > 16
Bailey 0 > 7
Sam 35 > ~
Tyler 29 > 40

Pull-ups

Ankia Blue 5 > 16
Taylor Green 6 > 11
Zach  Blue 3 > 5
Sam 22 > 30
Trevor 16 > 25
Bailey 0 > 18
AJ  0 > 7
Tyler Strict 0 > 1

HSPU

Emma Box 6 > 8, Wall 0 > 1
Taylor Box 7-15
Bailey Box ~ > 17, Wall 0 >1
Trevor RX 3 > 12
Sam RX 7 > 10
AJ  Box ~ > 17

Ring Dips

Anika Red 7 > 12
Bailey Blue ~ > 28




Final WOD... Partner's



Partner WOD

 Emma and Cole 11:38/30
Anika and Taylor 12:47/0
Sam and Trevor 8:30/65
Bailey and AJ 9:50/57






Good Luck in all your sports seasons! We look forward to seeing you all in the off season:) Check our Facebook page for all the pictures we took this summer!

ALS Ice Bucket Challenge at BCF!

7:30 on Wednesday, August 20th 


Even if this isn't your normal class time, stop by and join the fun. If possible, bring ice, a bucket, AND maybe a towel!  Let's see if we can get a big group of BCF'ers to pass on the challenge!

https://www.facebook.com/photo.php?v=10202856446553043&l=1666293363689560469

Tuesday, August 19th

Strength

Pull-up Progression
Max effort strict Pull-ups (get 1 more than last week)

Then
3 sets of 8 strict pull ups

WOD

10 Min. AMRAP

400m Run
1 Rope Climb
3 Power Cleans
6 Front Squats
9 T2B

Men (205/135/115)

Women (135/95/75)

Monday, August 18, 2014

Monday, August 18th



Happy belated birthday to Tyler! Even kids with never-ending energy still drop at some point! :)

Strength

Find heavy 5 each leg
then go
4 x 5

WOD

3 Rounds:
AMRAP 2 minutes
3 Snatches (95/65)
5 Back Squats
(2 minutes rest)
AMRAP 2 minutes
6 Single Arm KB Thrusters (53/35)
3 muscle up
(2 minutes rest)

Friday, August 15, 2014

Friday, August 15th

Make sure you join us tomorrow, see you there!

Reminder! 
NO SATURDAY CLASS:) 

Strength

Front Squat
Find 5 RM
4 x 5 @ 90%

WOD

Partner Run
1 to 1 Rest
Partner A runs, Partner B Rests

Sprint
400m
300m
200m
100m
100m
300m
200m
400m

Thursday, August 14, 2014

Thursday, August 14th

Kid's class working hard:) 

Strength

"Pull-up Progression
Max effort strict Pull-ups (get 1 more than last week)

Then
3 sets of 8 strict pull ups"

WOD

"Mary"
20 Minute AMRAP
5 HSPU
10 Pistol Squats
15 Pull-ups

Wednesday, August 13, 2014

Wednesday, August 13th

If you have not signed up for Wish to Be Tough it is not to late! Click on the link to get registered http://www.wishtobetough.com

Wish To Be Tough

Strength

Snatch
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%

WOD

For Time
30 Thrusters (95/65)
20 GHD/ AB Mat Sit-ups
400m Run
20 Thrusters
30 GHD/Sit-ups
400m Run
10 Thrusters
40 GHD/Sit-ups
400m Run

Tuesday, August 12, 2014

Make a Wish has Blessed the Enriquezs and the Vandeheys, now let's help them GIVE BACK!


I hope you are all enjoying the cooler temperatures! I came across these two posts and tried to share them but struggled! So I found a solution:) I want you to read these mom's short stories and PLEASE if you're available, join us on Saturday to support Make-a-Wish kids and their families. There is tons to do and plenty of fun to be had by all:)

Alise Enriquez

Come watch, support and see what we do in a CrossFit environment. Juan and I will both be in the competition during Banks Days this weekend! Come support an amazing foundation, Make a Wish. 100% of the proceeds will go directly to them! This is a near and dear foundation to us. We were able to be a part of their blessing 2 yrs ago! Can't think of a.better way to spend my Saturday!

Angela Vandehey

Never in my life would I thought I would be blessed with a child that looks so perfect on the outside but is fighting some big medical battles on the inside. We were once told to be thankful for days he felt good.

He doesn't complain. Once I asked him what the best blessing from God he ever received was....his answer: my disease. Sounds like a strange response but when I asked him why, he replied that he appreciates life more and because of his challenges he has met wonderful people and has had amazing adventures....particularly playing with wolverines in Alaska, thanks to Make-a-Wish.

Well Saturday is a day we can give back to the organization that Cason was so blessed by....Make-a-Wish.

Please visit wishtobetough.com for details.

Should be a fun CrossFit competition on Saturday, keg toss that evening, and kid games on Sunday.
Please join us! There are so many kids out there like Cason....kids that have big challenges, who can inspire the masses.

Wish to Be Tough, Be Kid Strong and Country Tough!!

Tuesday, August 12th

Girls first time on the 20 inch way to scale up girls:)

Strength

EMOM for 8 minutes
Max Effort
Odd Minutes HSPU
Even Minutes Ball-ups

WOD

18-16-14-12
Deadlift(225/135)
Overhead lunge(135/95)

Then
1 round every 3 min for 3 rounds of:
100m sled push

Monday, August 11, 2014

Monday, August 11th

Congratulations Nick and Ally Turner!
Beautiful Wedding, Bride, and Couple!

Our boys diving to for the garter:)

Sebas is the WINNER! Oh boy was he surprised when he realized what he had WON:)



Strength

Box Squat
2 x 6
2 x 4
2 x 2

WOD

20 Minute AMRAP
3 Muscle Ups (Bar or Ring)
20 Calorie Row
30 Box Jumps (24/20)
1 Muscle Up=2x 2 C2B Pullups/2 Dips



Friday, August 8, 2014

Friday, August 8th

 This is it! They are getting married on SUNDAY:) Congratulations you too!

A couple that can workout together will STAY together:)

It's also great marriage counseling:)

May you both have a strength, love, courage, determination, and wisdom as enter your new life together.

Strength

Accumulate 3 Minutes Hollow Rock

Then Mobility Work

WOD

Super Bear Complex
20 Minute AMRAP
Power Clean
Front squat
Push press
Back Squat
Push press, wide grip
Overhead squat

Scoring: completion of 1 complex gets
1 point when using 1/4 BW on the barbell
2 points for 1/3 BW
3 points for 1/2 BW

Thursday, August 7, 2014

Thursday, August 7th

Strength

4 Rounds
3 Rope Climbs
10 Pistol Squats 5 on each leg (weighted)

WOD

2 Rounds for time
100 DU or 300 Singles
400 m Run
1/2 Mile Bike
400m Row

Wednesday, August 6, 2014

Wednesday, August 6th


Strength

1 RM OH Squat

WOD

21-15-9 Complex (Modified Games WOD) For time:

8 deadlifts
7 cleans
6 snatches

8 pull-ups/Rings
7 chest-to-bar pull-ups/ Banded PU
6 bar muscle-ups or Jumping/ C2B

6 deadlifts
5 cleans
4 snatches

6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups

4 deadlifts
3 cleans
2 snatches

4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Games/C/S/A
(155/135/115/95)
(115/95/75/65)

Tuesday, August 5, 2014

Tomorrow is a 1 RM Day for the OH Squat...So Why Do We OH Squat?



Tomorrow is our 1 RM day for the OH Squat and often times not every ones favorite movement. Newer athletes ask me all the time what the benefit is of being able to squat with weight overhead...The answer is way more then most athletes even realize!
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed." Greg Glassman
Below is a CrossFit link that explains the OH Squat in detail...I am a firm believer in improving your weaknesses to help your strengths. If you are one of those athletes that dreads the OH Squat, then use it as an opportunity to discover and gauge where your weaknesses lie. Any ROM or mid line stability deficiencies will become very apparent and give you or your coach some great tell tail signs for where to get started.

Looking forward to some PR's tomorrow. Rest up and we hope to see everyone in the box!

http://library.crossfit.com/free/pdf/36_05_Overhead_Squat.pdf
Courtesy of CrossFit.com

Tuesday, August 5th

6am said they LOVED the WOD today:) Nice work ladies!

Strength

Pull-up Progression
Max effort strict Pull-ups

Then
3 sets of 8 strict pull ups

WOD

3 Rounds for time
Bike .5 mile or Row 400m
12 front squats 185/115
6 box jumps 30/24

Monday, August 4, 2014

Monday, August 4th

New CrossFit Slogan from one of our CrossFit Kids

"Go from being Obese to A BEAST" 

~Cason Vandehey

Strength

Snatch
4@60%
3@70%
3@75%
2@80%

WOD

3 Rounds
200m Run/Row
10 Wallballs
10 Pull-Ups
10 KBS

Men
C 25,70
S 20,53
A 16,44

Women
C 16,53
S 14,35
A 12,25

Friday, August 1, 2014

Friday, August 1st

HAPPY BIRTHDAY ALLY!

A very special day for a special lady! Thank you Ally for all you do:) Have a SUPER Birthday!

Strength

Good Mornings
Find a heavy 4 and then go 4x4


WOD

Through Back Friday 9.17.12

Eight Rounds for max reps

20 seconds Sumo DLHP
Rest 10 Seconds
20 seconds Push Press
Rest 10 Seconds

(95/65)