Wednesday

Those little Medball cleans were a real treat yesterday. Add L-pullups to that and it still didn’t look that bad. I mean why would it, it’s just two exercises for a few rounds. But it proved to be a lot tougher. Many of you did great on the L-pullups, a very strength based exercise. We are seeing great improvements across the board. Our goal is for everyone to excel in all 10 general physical skills – Cardio/Respiratory endurance, Strength, Stamina, Power, Speed, Flexibility, Accuracy, Agility, Coordination, Balance – With all the hard work that everyone is putting into the WODs, you’ll all be able to excel in sports, life and most important your health!

Who’s pumped for the 2012 CF Games Open? and YES, everyone in the gym is doing it!

Thursday

Bye Bye 2011
This year sure went by quick. It has giving us plenty to be grateful and taught us many good lessons that we should put into effect in 2012!
2011 has been a great year for BCF. At the beginning of 2011 I quit my job (even though I wasn’t making enough at the gym) and took the leap to go full-time with BCF. It was tough at the beginning but it paid off, I know I’m doing the job that I was meant to and love every minute of it. All this growth could not have happened without the amazing members that I have. You’ve all contributed every time you told someone about CrossFit when they asked why you look so damn good . To all a big Thank you from the bottom of my heart.

Goals!
Write them down just like your WODs. It will help you keep things in perspective and you’ll achieve those goals a lot easier. Nutrition is the one thing that many of you need to improve on. Remember “You can’t out work a shitty diet”. Nutrition and exercise go together, make that your main goal for 2012!

Wednesday

Congrats to George, Steve and James for getting their muscle-up yesterday. It’s a great sense of accomplishment when you finally get over the rings and up to support. Great job guys!

Since there’re many of you thinking about competing in the near future, I’m going to be very diligent on everyone’s technique and full ROM (range of motion). If you don’t adhere to the movement standards, you will hear the dreaded word…..NO REP!!! And if after been called out you still don’t fix your form, your score will NOT go on the whiteboard. This is a great way to prepare you all for when competition day comes.
I have seen tremendous improvement in strength and endurance in everybody but all that will be worthless if you half-assed the movements in competition. Let’s focus on what needs to be done and I promise you’ll become a much better crossfitter!

The girls after a tough team WOD!

Monday

The partner and team WODs on the weekends are working great. Everyone is enjoying the feel of a little competition.
The WOD journals are been printed. We should get them by the end of next week. Remember to bring your payment to class. Thanks!

Chrissy definitely knows Squat!

Tuesday

Hey folks,
Yesterdays WOD was a sneaky one. It turned out to be harder than it looked. Those are the ones you have to be cautious with. Some of you were lighting fast and others were not as fast but definitely not quitters! As always no one left anything behind.
As I mentioned yesterday, today we’re doing power cleans for strength. Expect the same for the WOD, along with toes-to-bar and your favorite…Wallball shots, all in AMRAP style.

In case you didn’t know, we made the CrossFit Affiliate website. Click on the link!

Toes-to-Bar

Thursday

“The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135/95 lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

*Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Tuesday

*”Fran” was on the board yesterday. It was very amusing seeing all of my athletes faces as they came in to class. Some knew what “Fran” felt like and some were newbies but had heard the stories about it. Still, with fear and excitement they all performed exceptionally well. We even got some PR’s and first time as Rx!
On the menu today we have Deadlifts (everyone’s favorite), KB clean & jerks and burpees. A cool looking triplet for a 15 minute AMRAP.

First round of thrusters during "Fran"

Thursday

Push Jerk, 3×5. Focus on technique!

15 min AMRAP:
9 Push Jerks, 50%-60% 1RM
15 Pull-ups

Thursday

Max reps Wallball

8 minute AMRAP:
7 OHS, 115/75
10 Ring Pull-ups

8 minute AMRAP:
6 Push-press, 115/75
8 Box jumps, 24″/20″
10 KBS, 53/35

Thursday

HSPU, 5, 5, 5.

“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats