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!

Tuesday

The first thing that everyone should do is write down the goals they have for 2012. Begin with the goals you know you can accomplish within the next 1-3 months and then go from there. Be specific when setting your goals (skill,reps,rounds,weight,time,distance).

Upcoming!
1. January 16th – February 10th Intro classes begin, Tuesday and Thursday at 5pm or Wednesday and Friday at 8pm. It’s 8 total classes for $150. Contact us to reserve your spot! These classes are optional but highly recommended to give you a better understanding of the mechanics of each exercise.
2. January 28th “Hail to the Queen” competition. Three of our ladies will be competing in this all women’s battle. Don’t miss it!
3. January 30th. Monthly member’s accounts will go on auto-pay. Also the 10 class package will be increased to $160.
4. February 1st. Registration for the CrossFit Games Open begins. Everyone at BCF is doing it, no exceptions!
5. February 25th – March 25th. We’ll be doing and judging the CF Games Open workouts on Saturday and Sunday. More info to come!

Starting Now!
Refer a friend, if they sign up you get $50 credit to your account. Just bring them for a trial class!

Here’s to a Great New CrossFit Year!!!

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!

Friday

To honor all who served we are doing a Hero WOD. Happy Veterans Day!!

Quote of the day:
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
- John F. Kennedy

Wednesday

You all looked very comfortable running on a cold day yesterday. You know what that means right?
I’m almost done with the details for the WOD-Journal. As soon as it’s ready for printing I’ll be collecting the money from everyone. If all goes as planned we’ll have the WOD-Journal by the end of November.
A nice AMRAP for today with HSPU, deadlifts, pull-ups and double-unders.

Quote of the day:
“The consequences of today are determined by the actions of the past. To change your future, alter your decisions today.” – Unknown

Monday

Back Squat, 3×5 80%

18, 15, 12, 9, 6, 3 reps:
Dumbbell Squat Clean
Double Under
Deadlift
Push-up
Box Jump, 24″/20″

*Hey folks!
This weekend Oct. 8-9 classes are CANCELLED. We are attending “The Beast of the East” competition in Durham CT. It’s going to be an amazing event with hundreds of competitors. There’s also a Kettlebell and weightlifting competition. I encourage everyone to go and watch!!! If you want more info click on the Beast below

Tuesday

“Diane”
21, 15, 9 reps:
Deadlift, 225/185 lbs
HSPU

*Join us this Saturday Sep. 17th, 10am-12pm for “Fight Gone Bad 6″. Please make your donation and get other people to donate too!

FGB rules

To compete in the workout, all participants must complete each of the following:

1. Register with your local CrossFit Affiliate by Wednesday, September 14, 2011.
2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
5. All donations counting toward the awards must be received by 6 pm PDT on Friday, September 23, 2011.
6. Awards will be announced by 5pm PDT on Monday, September 26, 2011.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 6 Event T-shirt after the event.

Individuals who raise $500 or more will receive an Official FGB 6 Event Hoodie after the event.

The highest fundraising individual will receive an all expense paid trip for 2 to attend the 2012 CrossFit Games.

There are two divisions eligible for awards:

• Affiliates with 25 or less Team Members.
• Affiliates with 26 or more Team Members.

National: The highest fundraising Affiliate in each division will receive a Grand Prize Package from our sponsors.

Regional: The highest fundraising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.

The 2011 Pukie Film Festival details will be announced in September 2011.

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"

Tuesday

For time:
15 Thrusters, 135/95 lbs
25 K2E
15 DB/KB Shoulder Press, 50/25 lbs
25 Hollow Rocks
15 Deadlifts, 135/95 lbs
25 Burpees
15 OHS, 135/95 lbs
25 Sit-ups
15 Walking lunges, 45/25 plate.
25 KBS, 53/35 lbs