Monday, March 28, 2016

Monday, March 28th

Now that the Open is over here is an article that talks about what's next.  It's a couple years old but applies just the same.

http://www.wodtalk.com/featured-post/the-open-is-over-now-what.html

And in May BCF is hosting the Hustle for Muscle - the perfect opportunity for that local competition! Sign up and help a wonderful cause and some of our own BCF student athletes.


Friday, March 25, 2016

Friday, March 25th

Here it is everyone!  The final of the Open WOD's.  Pour all your effort into it and feel satisfaction at what you've accomplished this year.  Be proud of yourself.  Great job BCF!

Here are some tips on how to best tackle 16.5.

https://youtu.be/T0y3JaYhlfM


Thursday, March 24, 2016

Thursday, March 24th


5 PM is the 16.5 announcement!!! Last of the Open WOD's.  Be proud of all you've accomplished over the last 5 weeks.  Hit this last one hard BCF!


Monday, March 21, 2016

Friday, March 18, 2016

Friday, March 18th

Here we are at 16.4!  Don't rush through it.  It's a chipper and you don't want to hit a wall before you time is up.  Have fun BCF, it's a good one! Below is some tips I found for this workout.  Good luck!

STRATEGY
16.4 is a beastly chipper which begins with a relatively heavy pull.

Below is a summary of tips for this workout:

MANAGE THE PULLS
Have a game plan of how you're going to break up the deadlifts and stick to it. DO NOT just go all the way through unless you can easily pull all 55 at once. Think something like 15-10-10-10-10. Don't yank without thinking.
If you're not super comfortable with heavy deadlifts, make the sets lower than you would think. This is a lot of volume at a relatively heavy weight.

SLOW AND STEADY ON THE ROW
If you're going to have time for the HSPU: Don't yank away like a madman here. Pull big on the rower and push with your heels. Try not to use your arms as you're going to want to save them for the HSPU. Try to get at least one calorie per row and hope that you get some doubles.

If time is running out and you're not going to make the HSPU: Don't worry about arms vs legs and get as many big pulls as possible. Same information goes here where you should be trying to get at least one cal per row.

REST INTELLIGENTLY
Have a plan in between your breaks of deadlifts, wall balls and HSPU (if you're beastly enough to get there). Drop the bar, breathe five times, then pick it back up. Drop the wall ball, breathe three times, then pick it back up. DO NOT waste time staring and wishing that the workout is over. Keep moving and keep managing the movements.

REDLINE TIMING
If you're an elite athlete or average Joe, this probably won't be a big deal. Just keep moving and break up the reps in all the sets in submax loads. Keep moving. Keep resting. Keep moving.

CONSISTENT WALL BALLS
Toss that ball high enough and don't waste reps. With a possible 220 reps in this workout, you want to be efficient. Aim higher and make sure you hit that target. Receive the ball and pop back up.
If you don't think you'll be able to get the next ball up, drop it and don't waste the energy trying. Efficiency. Efficiency. Efficiency.

FUEL APPROPRIATELY
This has been a common theme with this Open -- EAT SOME CARBS! Your body is going to be glycolytic (using carbs) very early on in this workout and this is very taxing on your nervous system.

Thursday, March 17, 2016

Wednesday, March 16, 2016

Wednesday, March 16th

As we all push ourselves to the edge of our limits during the Open, please remember to be safe and listen to your body.  Here's a video that gives some tips on how to keep that in mind.

https://breakingmuscle.com/video/breaking-muscle-video-3-keys-to-safety-for-the-new-crossfitter


Monday, March 7, 2016

Monday, March 7th

Don't forget to submit your 16.2 score by 5:00 pm tonight!  The site gets very busy so don't wait until the last minute.  3 more weeks to go.  Great job on your accomplishments BCF!

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


Friday, March 4, 2016

Friday, March 4th

Crossfit Open 16.2!  Be at the box at 6pm if possible to see the Raptor Demo and then tackle 16.2!


Thursday, March 3, 2016

Congratulations to Ally and Nick!! Jackson has arrived!!


Jackson arrived early this morning, healthy and happy! Momma Ally, daddy Nick and baby Jackson, we love you and are so thrilled for your family.

Thursday, March 3rd

This is an older article about prepping your mind for the Crossfit Open but it still applies. Half of the battle is how you mentally go into a workout.

http://games.crossfit.com/article/your-mental-game-vs-crossfit-games

5pm is the next Open workout announcement on the Crossfit open website link below.

http://games.crossfit.com/workouts/the-open