Friday, May 29, 2015

AT HOME WOD: Friday, May 29th



Image result for at home wod


Strength


3 Rounds 
30 Russian Twists *Hold some type of object (book, basketball, etc)
Max Effort Plank Hold 
30 PERFECT Air Squats

WOD


@ Home WOD :)

8 min Tabata (20 seconds on, 10 seconds off) 
Jumping Lunges **Knees need to touch ground every rep
Diamond Pushups **Hands should make contact w/ BOTTOM of chest

Thursday, May 28, 2015

Thursday, May 28th


Because everyone loves wall balls!


Strength


4x8 DB Floor Press 
4x45 sec. Max GHD Back Ext. w/ pause 


WOD


5 Rounds 
5 P. Snatches (135/115) (95/80) 
8 Twisted Shoot throughs 
20 Situps


Wednesday, May 27, 2015

Important! Parents & Coaches Seminar/Mandatory Meeting for All BCF Athletes


Hey Guys,

Next Tuesday June 2nd at 7:30pm BCF CrossFit will be hosting an important and informative seminar about Health, Fitness and Our Youth. The past two years we have worked incredibly hard to provide a healthy and supportive atmosphere for the youth in our community. This summer we are thrilled to finally be in a position of elevating our youth programs to new heights!! For this to happen parents and coaches need to be on the same page.

If you have a child enrolled in this summers camps or in regular classes a parent must attend this meeting!!! We will be tackling numerous topics including health, fitness, and our youth along with important documents to be signed by a guardian. Starting June 15th, athletes under the age of 18 will not be allowed to train with out this completed. Your child's foundations are laid by you, which is why this seminar is for you and not them, so please leave the kiddos at home. If you have a time conflict and can't make the meeting please contact me ASAP. You will need to set up an appointment to fill out the appropriate paperwork for your child prior to June 15th.

PLEASE understand this seminar isn't about us trying to get kids signed up for camps. If each parent or coach walks away learning one new thing then we did our job! If you don't have a child in the camp no big deal; we broke the meeting into two sections so that anyone not interested can leave after the first part. Only the second section of the seminar will get into the details of the camps. Feel free to invite anyone you think might be interested in learning something about these topics! The Topics we will be discussing are below:


Seminar Format Part 1:

1. Why Work Out (Youth and Exercise)?

2. What is CrossFit (NO Really what is CrossFit)?

3. Exercise/CrossFit & Youth ( What Ages Should Be Doing What)?

4. How to You Develop Better Athletes?

5. Nutrition (What's Really Going On)?

6. Self Perception (Where Does Your Child Fall)?

7. Parents Expectations/Facility Rules (What do we Expect of You)?


Seminar Format Part 2

1. Breakdown of Camps (Goals for each camp, Expectations, Format)

2. What Camp Should My Child Be In?

3. Parents Rolls?


Thanks,

Trevor



Reminder! Saturday's workout is at Banks Track @ 9am

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Just a reminder that Nick will be leading Saturday's workout at the Banks Track at 9 am!

Track Ladder
50m sprint (walk 50m)
100 m sprint (walk 100m)
150m Sprint (walk 150m)
200m sprint (walk 200m)
250m Sprint (walk 250m)
300m Sprint (walk 300m)

Then go back down the ladder :) Post time to comments!

Wednesday, May 27th




Strength


Find 3RM Squat Clean w/ 3 FULL second pause @ bottom of squat. 
Then 2x3 @ that weight (no pause)


WOD


For Time 
21-15-9 
HSPU 
Back rack lunges (135/115) (95/75)

*Rest 3 mins 

400m sprint for time 

**Score= time for complex as well as time for 400m sprint

Tuesday, May 26, 2015

Thought you would be getting time off? NOT! Please Read!!


Due to the closure of BCF on Friday and Saturday, special workouts have been created JUST for YOU!


Image result for at home wod

Friday, May 29th  is an "at Home" workout and consists of:

Strength


3 Rounds
30 Russian Twists *Hold some type of object (book, basketball, etc)
Max Effort Plank Hold
30 PERFECT Air Squats

WOD


@ Home WOD :)

8 min Tabata (20 seconds on, 10 seconds off) 
Jumping Lunges **Knees need to touch ground every rep
Diamond Pushups **Hands should make contact w/ BOTTOM of chest


Image result for track wod

Saturday, May 30th is a 9:00 am track workout. 


Nick will lead the workout at the Banks Track at 9:00 am- so be there!


Track Ladder 
50m sprint (walk 50m) 
100 m sprint (walk 100m) 
150m Sprint (walk 150m) 
200m sprint (walk 200m) 
250m Sprint (walk 250m) 
300m Sprint (walk 300m) 


Then go back down the ladder :) Post time to comments!


**Any questions about the workouts- please contact Ally. :)  Thank you!


CLOSED- Friday, May 29th & Saturday May 30th


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Reminder!  BCF will be closed this Friday, May 29th & Saturday, May 30th.

All are welcome to join us up at the NW Crossfit Regionals in Tacoma, WA.  Much fun to be had!

Tuesday, May 26th


2015 Murph Crew


Strength


15 mins of mobility work first...

10 min EMOM 
3 RDLs 


WOD


6 min AMRAP 
10 Situps 
10 Russian KB swings (53/35) 


POST WOD: Mash out 

Friday, May 22, 2015

Post Murph Details!



After Murph on Monday, the Gregg's are hosting an ice party and bbq at their house. They will provide snacks and have the grill hot and ready.  Please bring a side dish, any meat to throw on the grill and whatever you'd like to drink. 

Please bring chairs! 

We have their address at the box on Monday. We look forward to everyone coming! It will be a fun day!


BCF Closed on Fri, May 29th & Sat, May 30th

BCF will be closed on Friday, May 29th and Saturday, May 30th.

Because we wouldn't want you to not workout on those days, we will be posting a workout to do at home each day and we will post the scores on the blog. No rest for the weary! ;-) More details will come!

Our coaches as well as other BCF 'ers will be at the Regionals in Tacoma, feel free to come join the fun! It will be fun! The more the merrier!

Friday, May 22nd

Fun times with a Partner WOD!


Strength


7x3 1 & 3/4 Front Squat @ no more than 65% of 1RM FS (for more advanced athletes)

-OR-

7x3 Pause FS (3sec pause at bottom)

WOD


30 seconds on /30 seconds off for 10 min:
DU

*score is total reps

Thursday, May 21, 2015

Get the kids signed up! BCF Summer Camp!


These camps fill up fast and there are only a number of spots left.  We want to be sure BCF kids get enrolled before there isn't room.  



Get That Body Back program is coming up quickly!



Do you have big goals?  Are you ready to make a change?  Now is your chance!


Start up meeting is on June 4th! Don't delay signing up, spots fill up quickly!

Detailed information is located at: http://bankscountryfitness.blogspot.com/p/get-that-body-back.html

Tomorrow is the apparel order deadline!



Don't forget to get your order in for the summer apparel!

Forms are on the front counter at the box.  Questions?! Ask Bethany! She's happy to answer any.


Thursday, May 21st



Determination leads to success

Strength


4x max Rope Climb in 1min
4x max effort Ring Dip
4x max Hollow Hold

WOD


For time (w/ a partner):
100 Burpees over partner (can be split up however between the two)
50 Synchronized pistols
25 Synchronized T2B

Wednesday, May 20, 2015

Wednesday, May 20th




Front Squat Wednesday!

Strength

Find a 3RM Front Squat 
4 x 3 @ 90% 


WOD


18min AMRAP:
8 DL (225/155#)
8 C2B
8 HSPU
200m run

Tuesday, May 19, 2015

Tuesday, May 19th




Wall ball fun last week!

A little blurb about hollow rocks and why we should love them!


Strength


3 Rounds:
5 Wall walks
20 Hollow rocks
20 Superman
15 (per side) Side plank hip raises


WOD


7min AMRAP:
10 OH walking lunges w/ plate (45/25#)
100m sprint
-rest 2 min-
7min AMRAP:
10 Broad jumps
15 G2OH w/ plate (45/25#)


Monday, May 18, 2015

Check out Kathy ' s inspirational story!



Kathy is one of our beloved athletes and this is her story. She began her journey at BCF last spring/summer and has come so far!

Apparel order due Friday, May 22nd! Get yours in!



Summer gear orders are due THIS Friday, May 22nd.  Get yours in before it's too late!  Order forms are on the entry shelf.   It's an awesome collection- don't miss out!



Memorial Day- Monday, May 25th ONE CLASS ONLY @ 11 am


There will be one class on Monday, May 25th- Memorial Day and it will be MURPH at 11:00 am.  Any and all are welcome to join! Come join us for our 3rd year completing MURPH on this Memorial Day at BCF.  Following the workout- Mark and Bobbie Gregg are hosting an Ice party at their home to celebrate all of our accomplishments.  More details to follow on the get together!





In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.




A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill akey Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.



Monday, May 18th



Our BCF Trainers being awesome!


Strength


3x Max effort Strict Press/Push Press/Push Jerk

*without ever setting the bar down, athlete starts the set with a strict press and tries to get as many reps as possible. Once they are unable to continue with the strict press, they move onto push-press. Once they are unable to push-press, they finish out the set with as many push-jerks as they can get. Once the bar is set down, the set is over. 


WOD


For time:
50 Air squats
800m run

*6min time cap

If left over time, post WOD:
4min Sit-up tabata

Friday, May 15, 2015

Summer apparel is ready to order! Submit yours by May 22nd!


Summer apparel is available for order! Please submit by Friday, May 22nd.  Contact Bethany if you have any questions! 

This is great quality clothing from CherryBomm! 


Friday, May 15th


Sled pushes, anyone?  


Strength


20:00 EMO2M
3 Hang Squat Snatches From Boxes @ 60% - 80% of 1 RM depending on athletes skill level


WOD


4 Rounds

25 Wall Balls (20/14)
20 Monkey Hang Toe Touch
15 OH Walking Lunge (45/25)
10 C2B Pull Ups

*Scale Monkey Hangs to Monkey Walks or Farmers Walks with plates (4 LOB) 45/25

Thursday, May 14, 2015

Get that body back camp begins June 15th!


Do you have big goals?  Are you ready to make a change?  Now is your chance!


Start up meeting is on June 4th! Don't delay signing up, spots fill up quickly!

Detailed information is located at: http://bankscountryfitness.blogspot.com/p/get-that-body-back.html


Thursday, May 14th


1 RM Deadlift Results!
Comment from Trevor:  I'm so proud to see so many PR's.  30!!!  Especially because there are athletes with all types of experience levels that got those PR's.  It's a big kudos to our programming and how hard our athletes work.  It doesn't matter how great the programming is if the athletes don't put the time and work in!


Strength


5 x Max Effort Strict Ring Dips
5 x 30 Sec. Max Effort (Back Ext.) *Tally Reps
Scale Back to Super Mans Athlete can't let hands or feet touch the floor and mount a PVC pipe to squat rack for them to touch


WOD


4 x 45 Sec. Max Effort Sled Push For Distance
3:00 Minute Rest Between Rounds

*Sleds are Unweighted & Each Section of the box is 20ft


Wednesday, May 13, 2015

Summer Hours!! Please read! 6/15/15-8/28/15

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New summer hours will begin on Monday, June 15th through Friday, August 28th.

Schedule as follows:

Monday 

6:00am to 7:00am
8:00am to 9:00am Masters Class
9:00am to 10:00am
5:30pm to 6:30pm
6:30pm to 7:30pm
7:30pm to 8:30pm

Tuesday 

6:00am to 7:00am
9:00am to 10:00am
5:30pm to 6:30pm
6:30pm to 7:30pm
7:30pm to 8:30pm

Wednesday

6:00am to 7:00am
8:00am to 9:00am Masters Class
9:00am to 10:00am
5:30pm to 6:30pm
6:30pm to 7:30pm
7:30pm to 8:30pm

Thursday 

6:00am to 7:00am
9:00am to 10:00am
5:30pm to 6:30pm
6:30pm to 7:30pm
7:30pm to 8:30pm

Friday 

6:00am to 7:00am
8:00am to 9:00am Masters Class
9:00am to 10:00am
5:30pm to 6:30pm
6:30pm to 7:30pm
7:30pm to 8:30pm

Saturday

9:00am to 10:00am Skill Work and WOD

Wednesday, May 13th




Strength


Find a 5RM Front Squat 
4 x 5 @ 90%


WOD


3 Rounds

2:00 Max Effort 
Burpee Box Overs (24/20)

Rest 1:00 

2:00 Max Effort
Power Snatches (135/95)

To Be Done After The WOD Not For Time-
*Teams of 3 Complete 45 MU as a group
Scale to Strict Pull Ups and Strict Ring dips
Ring Rows and Perfect Push Up

Tuesday, May 12, 2015

Tuesday, May 12th

Trevor teaching Kole proper form



Strength


5 x 3 Single Arm Ring Rows *3 Reps per Arm
5 x 30 Sec. Max Effort (GHD Sit Ups) *Tally Reps
Scale Back to AB Mat Sit Ups 
5 x Max Effort Strict HSPU
*Scale to Box or Floor


WOD


8:00 AMRAP

20 Sumo DL (135/95) 
200 M Row

*After WOD 90 Seconds Max Effort Plyo Box Push Ups (Movement needs to be controlled reps with full ROM...Quality not Quantity) 

Monday, May 11, 2015

Monday, May 11th



Image result for PR's for crossfit
Now go get 'em!!!!

Strength


1 RM DL


WOD


21-15-9
T2B
KB Thruster 
Run

Friday, May 8, 2015

Friday, May 8th



Just hangin' around!


Strength


3 Rounds:
15 DB Bench press
15 DB Row
15 DB Thruster


WOD


For time:
10-1 T2B
1-10 Burpees

Thursday, May 7, 2015

Thursday, May 7th



Happy lifting!


Strength


10min EMOM:
1 Hang power clean + 1 Push jerk
1 Power clean + 1 Push jerk
1 Squat clean + 1 Push jerk


WOD


For time:
50 TGU (C:53/44#, S:44/35#, A:35/26#)

Wednesday, May 6, 2015

Wednesday, May 6th



Strong trainer women of BCF! 


Strength


Accumulate 1 min of each: (x3) Handstand against wall L-sit False grip ring hold


WOD


12min AMRAP:
20 Box jumps (24/20"")
10 Pull-ups
10 Ring dips


Tuesday, May 5, 2015

Tuesday, May 5th


Image result for muscle up crossfit
False Grip fun!!




Strength


5x5 Box squat @ no more than 60% of 1RM BS

* Idea is to reach as far back as possible onto box, keeping chest upright and knees out. 2 second hold on box, when coming back up athlete must try hardest not to rock forward. Athlete should initiate movement by driving knees out.


WOD

20min AMRAP:
800m Run 
3 MU
6 Squat Snatches (115/80#)

Monday, May 4, 2015

Exciting Update from GamePlan!


Below is some great information from GamePlan on changes they are making.  Remember that if you'd like to order product, we have a link on the side of the blog (the one that has the GamePlan logo) that will provide you with a 10% discount on products!



Monday, May 4th





Strength


5x3 Deadlift
5x10 Weighted walking lunge


WOD


For time:
50 HSPU
40 Pistols
30 Sit-ups
20 KBS (70/53#)

Friday, May 1, 2015

Friday, May 1st



Super-power trainer muscles!


Strength


10min EMOM 
1-2 strict MU's 
OR 3 Low RR w/ false grip & 3 Ring Dips


WOD


Cal. Row or Bike Ladder For Time
10-20-30-40-30-20-10
(work:rest)

*Pick the machine you dislike more