Archives

Run BMC Retest

by Andrew B

rando JUNE 2016-22
Mika T breaking parallel

We believe that for general health & fitness in movement it is imperative to practice full range-of-motion, but not at the cost of losing spinal alignment. That being said our squats are full depth meaning the crease of the hip falls below the top of the knee from profile view without losing the flat back.


CrossFit WOD for Max Week Friday 12/23

“RUN BMC”

for time:
200m run
1 round of BARBARA
400m run
2 rounds of MARY
600m run
3 rounds of CINDY
800m run

Compare to 01DEC2016. Post time to whiteboard!


Barbell Club WOD

back squat
snatch (waves)
rack jerk

MOCK MEET at 5:30pm! Current start list:
1. Hugh M
2. Steven C
3. Matt B
4. Craig Y
5. David H
6. Guillaume C


ARTICLES

+ Sticking To The Plan & Calling Audibles in Weightlifting Competition – Catalyst Athletics
+ Eight Ways to Avoid Getting Shanked by Other Weightlifters – Catalyst Athletics

Thanksgiving Week 2016

by Andrew B

The registration for the ninth VERSUS throw down is up. You can fill that out right here.

cgo-15-4-fcf-squat-yelling-768x512


HOLIDAY SCHEDULE THIS WEEK

Thursday 11/24
– 9am CrossFit
– 10am CrossFit
– 11am CrossFit

Friday 11/25
– 9am CrossFit
– 10am CrossFit
– 11am CrossFit
– 12pm Barbell Club

Saturday 11/26
– no Level 2 class (go support our athletes at CFBV’s Toys For Tots), otherwise normal schedule

Sunday 11/27
– normal schedule

Show up without RSVPing? Might have some bonus fitness ready for you.


Last week was still full of volume as this week would obviously be a deload for most of you celebrating the holidays. We’ll do our best to jack up your metabolism before Thursday and hopefully see that you guys are well rested to hit all the tests and maxes next week.

CrossFit WOD for Monday 11/21

establish a bench press 1RM in 15 minutes, then

“BARBARA”

20 pullups
30 pushups
40 situps
50 squats

3 minutes rest between rounds. 5 rounds for total time. Post time to whiteboard.

“Barbara demands roughly 3 minutes of all out work punctuated by 3 minutes of rest repeated for a total of 5 intervals. At about 3 minutes of work and a 1:1 work to rest ratio this is an aerobic interval. Though three-minute efforts reach into aerobic turf they are short enough to still have a strong anaerobic character.” – Greg Glassman, CFJ Issue 13


Barbell Club WOD – Test Week

Day 1 of 3

establish a 1RM power snatch, snatch-grip push press, and overhead squat


Kettlebell S&C WOD

Upgraded Ground Force Exploration Warm Up

Planks

Snatch Work with Swing Switches
-10 Minutes of Snatch work
– then, 5 rounds or 2/2 with swing swithes (rounds 1-3 with 1 swing switch, rounds 4-5 with 3)

Strength work Day 7: 16 swings every minute for 10 minutes

TGU or Windmill work to finish


ARTICLES

There was news last week that they would announce the NEW location for the 2017 CrossFit Games during yesterday’s CrossFit Invitational.

After seven years in California, the new venue will be the Alliant Energy Center in Madison, Wisconsin:

Wednesday 7/22

“BARBARA”

5 rounds, each for time:
20 pullups
30 pushups
40 situps
50 squats

Rest exactly 3 minutes after each round.

Post total time (including rests) to comments!

2 rounds
– keg stretch over med ball or roller, 2min
– quad SMR on HARD ROLLER, 2min

WARMUP

5(1,2,1) pullups/dips/squatting quad snatch. Vary up types: muscle, power, power+ohs, full, split

STRENGTH
– warmup to at least 90%
– deadlift 100% x1, 100%+ x1
– 6″ block 2 sets of 1, 1 set of AMRAP

CONDITIONING

“BARBARA”

5 rounds, each for time:
20 pullups
30 pushups
40 situps
50 squats

rest exactly 3 minutes after each round. Post total time (including rests) to comments!

MOBILITY

– steering wheel quad SMR, 4min/side
– 5 way shoulder, 1min/position/side

WARMUP

snatch skill work

STRENGTH

3 rounds/side:
3 Bent Press
3 Windmills
6 Bulgarian Splits Squats

CONDITIONING

5 rounds:
1 min. max snatches R
1 min. rest
1 min. max snatches L
1 min. rest

Tues 9/16

STRENGTH

still rings for 15 minutes. try to create a 10-element routine.

CONDITIONING

“BARBARA”

5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats

Rest exactly 3 minutes in between each round. Do not count the rest in your overall time.