Tuesday, September 30, 2014

Tuesday, September 30th



8am crew getting their CrossFit fix  :)


Strength


3 x 15 Knee Squats
3 x 45 Second Jumping Lunges
3 x Max Effort Ring Rows


WOD


For Time:
300 M Row
12-9-6
D.L. (315,275,225) (225, 185, 135)
S. Arm KB Push Press (70, 53, 44) (44, 35, 26)
.25 Bike

Monday, September 29, 2014

Monday, September 29th






Nothing like snuggling with a barbell with a foam roller pillow! :)




Strength


EMOM for 8 minutes
1 squat clean @ 85% of 1RM


WOD


10 min AMRAP:

30 Double Unders
30 Wall Balls (25/20/16) (16/14/12)
30 Ab mat Sit Ups

Friday, September 26, 2014

Friday, September 26th

Jennifer Hilgers is heading back to Oregon State- you will be missed!!!  We're already looking forward to school breaks and summer to see you again!



Strength


4 x10 Single Leg Kettle Bell Raises
4 x 20 One arm Kettlbell Raises


WOD


(2) 3:00 Minute AMRAPS - Rest 2:00 Between AMRAP
Snatch Progression


3 Snatch Grip DL
2 Hang Snatches
1 Squat Snatch

Thursday, September 25, 2014

Thursday, September 25th




Morning class being bright eye'd and bushy tailed!



Strength


Find a 3RM Back Squat
4x2 @ 90% of 3RM


WOD


Complete 2 rounds:

Sprint 100 yards
Rest 30 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 30 seconds
Sprint 40 yards

Rest 2 minutes between rounds.

Wednesday, September 24, 2014

Wednesday, September 24th





4:30 Class doing some box jumps :)


Strength


3 RNFT
5 DRAGON FLAGS
10 PISTOLS
Max Effort HANDSTAND WALK


WOD


3 Rounds
Each round consists of 3 cycles of the following:


2 Front Squats – 80% of 1 RM
15 Balls Slams – 20/15 lbs
1 Rope Climb – 15 feet


Rest 2 minutes between rounds.

Tuesday, September 23, 2014

To Prove That I Am Still Alive...An Article For You To Ponder On!

I see them all around the gym when the workout has been announced. Intimidated faces, shoulders slouch and eyes hit the floor. Faces that say, “uh oh, this is going to suck”. Or, “I’m horrible at that movement, I’m going to bomb this one.” Or just “F.”

Of course it’s going to suck. They all suck. Name one truly I-just-floated-through-it-like-a-butterfly-in-the-garden easy workout. You can’t. And if you could, everyone is just going to point at you and scream, “sandbagger.”

Ok, so you already know before you even hear the workout that it’s going to suck. You know that there is a good chance that one of your goats is going to be in it. Instead of saying “FML”, you’ve got to say “Screw It” and get your WOD face on.

A WOD face hates intimidation like Elliot Ness hated crime, like everyone hates the rain around April. A WOD face sneers at hardship like that pale blond arrogant snake kid sneered at Harry Potter, like Lennon sneers in “Working Class Hero”. Like…well, you get the picture. Nothing intimidates a WOD face.

Calm yourself, set your face, still your heart. Get that WOD face on. Just by coming into the gym today, you’ve already won. Just by doing the workout, you’re killing it. Just by pushing yourself a little bit, just a tiny bit more than you thought you could, you’ve gotten stronger. You’ve gotten better, you’ve gained. And over the course of a month, a year, 5 years, a lifetime, those little bits of stronger, of better, add up hugely. It doesn’t matter if you ‘bombed’ it, because there is no such thing, there is only a big check mark in the ‘W’ column.

In order to help get your WOD face going, I’ve included some handy examples from the real world. I hope they help you with your WOD face and attitude.

Cute Cuddly Wolverine Pre-Wod Announcement

Wolverine With It's WOD Face On

Sweet little Tasmanian Devil on its way to the gym wearing its favorite sweater 
(or maybe it’s just St Patrick’s Day).

The same Tasmanian Devil about to get after its WOD.


You Guys Get The Drift!!

By Trevor Exline and SamRad

Tuesday, September 23rd


Good parenting at work!!!  Watching her love and lifting. :)


Strength


4 x 4 OH Squat
3 sets of 40 Sec. 3 Point Plank (10 Seconds on each limb)


WOD


5 Rounds
5 "Curtis P's" (115,95,85) (85/65/55)
15 KB Swings (70/55/44)
15 Sit Ups
15 Mountain Climbers

Monday, September 22, 2014

Monday, September 22nd


Sydney doing some tempo squats! Nicely done!


Strength


5-1 DL
1-5 MU


WOD


20 SDHP (135/115/95)
20 Deck Squats
100 DU
25 Medicine Ball Down Ups (25/20) (20/14)
50 DU
10 SDHP
10 Deck Squats
15 Med Ball Down Ups


*Every time athlete rests or misses a rep there is a one burpee penalty for modified athletes and 1 TGU for RX athletes to be assessed at the end of the WOD before time is recorded.

CANCELLED- Epic Grind

Due to the fire at Scoggins Creek Fire near Hagg Lake- the Epic Grind has been cancelled this weekend. :(

 http://www.epic-grind.com/ 

This is the post on the website: 

Epic Grind Cancelled Due to Hagg Lake Fire

We are dismayed to announce that our beloved Epic Grind has been cancelled this year because of the forest fire at Hagg Lake. Our state governor has already declared a state of emergency. At this point the lake is closed for the entire week, which means no obstacles are allowed to be set up and no one is allowed to enter the premises. Within this coming week please look for additional communications from us with more news. Refunds are coming and more info will follow. Our deepest regrets and sincere apology to each of you, but our thoughts are with the families affected by the fire and the brave firefighters and personnel working to contain it.


Friday, September 19, 2014

Friday, September 19th

Mark and Sydney cheering mom on during weighted push ups!





Strength


No Strength...Mobility or Core Work to be done after WOD if time. Trainers Call


WOD


"Chelsea”

Each minute, on the minute, for 30 minutes of:

5 Pull-Ups
10 Push-Ups
15 Squats

Thursday, September 18, 2014

Thursday, September 18th

Hard work happening here!


Strength


Box Squats
4 x 3


WOD



5 Rounds:
8 DL 225/185/135
30 YD Sled Push


Run in Heats...Should be a fast WOD!


Cool Down... 21-15-9 GHD Sit Ups

Wednesday, September 17, 2014

Don't forget about the Epic Grind!!! Saturday, September 27th

We would love to have a big group of our BCF friends enjoy a day getting dirty, laughing and cheering each other on!  Warning: there could be some running involved!! :)  Please see instructions below for how to sign up for our team and get a discount.



1. Go to www.epic-grind.com
2. Click the green register now button
3. Click the orange register button
4. Select the 5k $70 button, fill in your age and name followed by the orange Get me Registered button
5. Fill out all of your information
6. Select the Saturday @ 12:30 time slot
7. Fill in or select from the drop down team name: Scrambled Legs
8. Enter the BCF discount code: EpicBCF
9. Enter your payment information
10. Click the Proceed to Confirmation button
11. Review your information and Confirm registration

After we all register under the 12:30 time slot, we will be moved to an earlier heat all together.  The cost for registration with our discount is $65.55

Side note: Anyone that is interested can also do the 10k option!  Instructions would be the same, except for the team details.  

Wednesday, September 17th


Snatches and running = FUN!


Strength


**Done After WOD

3 x

Hand Stand Push Ups – max reps
Supine Ring Rows – max reps


*There is no time component, max reps


WOD



"Main Site WED."


2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

Tuesday, September 16, 2014

Tuesday, September 16th


Running so fast they are blurry! :)




Strength


1 RM Squat Clean Thruster


WOD



21-15-19
Power Cleans (155/135/115) (105/95/65)
T2B

After couplet finish with an 800 M Sprint

Your time is the couplet and the 800 M run

Monday, September 15, 2014

Reminder: 1 week until the BOD Pod returns to BCF!

September 22 & 23rd


The Bod Pod will make it's way back to BCF!   This is a machine that calculates your body composition (Muscle Mass & Body Fat percentages).  If you haven't done it before, this is your opportunity to get a starting point to set goals for yourself, not only for weight loss but muscle gain as well.   If you haven't already paid, it is $25.

For those of you that have no idea what I'm talking about, the Bod Pod is one of the most scientifically accurate methods to test your body composition (Muscle Mass & Body Fat percentages). It is used by athletes, scientists, doctors, and the military around the world. The margin of error for these machines are less then 2% where as a majority of the other methods our there (pinch test, scales, tape, etc) vary anywhere between 8% & 20%. If you truly want to be able to track your results this is the way to go. If you have any questions or to get signed up, please contact us or chat with us after class.


Monday, September 15th





Strength




3 x 5 Back Squat @ 5 LBs Heavier then Last Weeks 
1x4 @ 85%
3x5 Bent Row (Find a Heavy)


WOD



Complete as many rounds as possible in 5 minutes:

135 lbs Front Squat – 5 reps
Dymanic Push Ups – 10 reps

Rest 5 minutes…

Complete as many rounds as possible in 5 minutes:

135 lbs Back Squat – 5 reps
Pull Ups – 5 reps

Friday, September 12, 2014

Friday, September 12th


What doesn't kill you makes you stronger...


Strength


8 Minute EMOM
2 BW DL (C=1.5 BW)
Remainder of Minute Alternate Between
Side Plank Holds (R/L)
Hollow Hold

WOD


AMRAP in 15:00
200m Run
1:00 rest between rounds

Thursday, September 11, 2014

Thursday, September 11th


She's got hops!!! 
















Strength


Find a 3 RM Back Squat
Then
2 x 3 @ 90% of 3 RM
1 x 4 @ 85%
1 x 5 @ 80%


WOD


5 Rounds:
5 Ball-ups or 30 Ab Mat Sit-ups
5 HSPU

50 Walking  Lunges

5 Rounds:
5 C2B Pull-ups
5 Push-up

50 Lunges

Wednesday, September 10, 2014

Wednesday, September 10th



All this fun with burpee box jumps!!!













Strength


5 rounds:
5 seated box jumps
30 second L-sit

WOD


10 Rounds:
16 Mountain Climbers
8 Ring Rows
10 Wall Balls




Tuesday, September 9th

















Strength


Find your 5 RM Strict Press (record this)
then 2x5 @ 90%
add a little weight and then 2x5 Push Press
add a little weight and then 2x5 Jerk

WOD


8 min ascending ladder:
2 snatches (95/65)
1 cone run
4 snatches
2 cone run
6 snatches
3 cone run
etc....


Monday, September 8, 2014

Registration Instructions for Epic Grind- Saturday September 27th




 What could be a better way to spend a Saturday morning then with our BCF CrossFit family!  Let's jump, climb, dive, run and get dirty together in collaboration and friendly competition!  BCF has coordinated with the Epic Grind to register a group for the 5k obstacle race.   If you'd like to participate the registration instructions are below.

1. Go to www.epic-grind.com
2. Click the green register now button
3. Click the orange register button
4. Select the 5k $70 button, fill in your age and name followed by the orange Get me Registered button
5. Fill out all of your information
6. Select the Saturday @ 12:30 time slot
7. Fill in or select from the drop down team name: Scrambled Legs
8. Enter the BCF discount code: EpicBCF
9. Enter your payment information
10. Click the Proceed to Confirmation button
11. Review your information and Confirm registration

After we all register under the 12:30 time slot, we will be moved to an earlier heat all together.  The cost for registration with our discount is $65.55

Side note: Anyone that is interested can also do the 10k option!  Instructions would be the same, except for the team details.  


Monday, September 8th



Strength

3 rounds w/ 1 min rest
5 clean and jerks (touch and go)

Men (165/135/115)
Women (115/95/65)

WOD


Partner WOD:
20 min AMRAP
While partner 1 runs 200m with an odd object (plate, med ball, kb, dumbbell)...
Partner 2 chips away at:
7 Ring Dips
12 Burpee box jump overs
14 KB swings

When partner 1 comes back from run, they begin where Partner 2 left off.


Male Rx
C: 30", 70
S: 24", 53
A: 24", 44

Female Rx
C: 24", 53
S: 20", 35
A: 20", 26

Friday, September 5, 2014

Friday, September 5th

7:15 Class Rx'ing









With a cheerleader!








Strength



6:00 EMOM MU Ladder (Minute 1 - 1 rep)
(Minute 2 = 2 rep)
Scaled athletes do a 5:00 EMOM Ladder starting
with 2 ring dips and 2 ring rows going up by 2's.

WOD


For Time
Death by KB:

30 KB Swings
30 OH Walking Lunges
20 Sit Ups
20 Snatches
10 Thrusters
10 Goblet Squats

(70/53/44)
(44/35/26)

Thursday, September 4, 2014

Thursday, September 4th

Happy to have you back Evelyn!!!














Strength


1 RM Snatch


WOD


Count Your Calorie Partner Day

*While partner 1 rows their first Cal. partner 2 is in the plank or hollow hold position. Once partner 1 finishes they switch back and forth until both partners have completed the calorie cycle.

2-4-6-8-10-12-14-16-18-20

Calorie Row



Wednesday, September 3, 2014

Bod Pod will be back! Sept 22 & 23rd

We are having the Bod Pod out for two days this month (September 22 & 23rd). We had it about three months ago and this will be the perfect time to retest and see you hard work come through in #'s.  If you haven't done it before, this is your opportunity to get a starting point to set goals for yourself.  If you haven't already paid, it is $25. 

For those of you that have no idea what I'm talking about, the Bod Pod is one of the most scientifically accurate methods to test your body composition (Muscle Mass & Body Fat percentages). It is used by athletes, scientists, doctors, and the military around the world. The margin of error for these machines are less then 2% where as a majority of the other methods our there (pinch test, scales, tape, etc) vary anywhere between 8% & 20%. If you truly want to be able to track your results this is the way to go. If you have any questions or to get signed up, please contact us or chat with us after class.

Wednesday, September 3rd


Strength

Back Squat
Find a heavy double for the day

WOD

4 minute AMRAP:
5 Clean & Jerk  (185/155/125) (135/105/85)
20 Double Under's

Rest 2 minutes

4 minute AMRAP:
5 C+J (155/125/95) (105/85/65)
20 DU




Tuesday, September 2, 2014

Tuesday, September 2nd


Strength

Max effort strict pull ups

WOD

(3) 3 minute EMOMs (2 min rest between each EMOM)

(1) unbroken Body Weight Dead Lift followed by 100 meter run

Then

(2) unbroken 3/4 BW Front Squats followed by 100 m run

Then

(3) unbroken 1/2 BW Hang Cleans followed by 100 m run

Cool down- 60 shotguns 


Reminder! New fall schedule starts today!

Don't forget!  Our new fall schedule begins today.

To find the hours please see:
http://bankscountryfitness.blogspot.com/p/schedule.html?m=1