BCF Creed: Mastery

Written by Meriah | posted in 2012 CrossFit Open, Competetions, Other, Workout of the Day | 0 Comments

“Do not think you can master CrossFit or achieve elite fitness in a day.
It will take an entire lifetime to learn.  Be consistent even when you don’t feel like it that is the key.”

Even Annie Thorisdottir and Kristen Clever (2011 and 2010′s) world’s fittest women are training to be more fit.  Results aren’t guaranteed they are earned, and like any good pyramid scheme, ahem I mean programming ( ) the earning potential is endless!  Check out the History of the CrossFit games.  Since 2007 our way of finding the fittest on earth has dramatically changed!  Speaking of the games, did you know you can create your account on the Games site now? Then, when registration opens on 1 Feb, you can sign up as an athlete. 2 steps. Get the first step done now and avoid a busy server! Create your account here!

Today’s Workout:

4x 500m Row for time trying to keep fastest pace possible!
Another chance to make the wall of fame!

Post Results to Beyond the Whiteboard.

Written by Meriah | posted in 2012 CrossFit Open, Competetions, Other, Workout of the Day | 0 Comments

Bridger CrossFit Creed

Written by Meriah | posted in Workout of the Day | 1 Comment

“It’s okay to cry, just don’t be a baby.”

 

When was the last time you really read this? Do you believe in the creed? Do you follow it?

The Bridger CrossFit Creed

• Do not think you can master CrossFit or achieve elite fitness in a day. It will take an entire lifetime to learn. Be consistent even when you don’t feel like it that is the key.
• “Virtuosity” is performing the common uncommonly well Master your body and the mechanics of the movements. Practice the fundamentals then add speed and intensity.
• I will promise to do my best. My best may vary from day to day, hour to hour, minute to minute. But in that minute I will do the very best I can.
• I fear my workout. If I don’t it isn’t hard enough.
• It’s okay to cry, just don’t be a baby.
• I never cheat. There is not honor in cheating. What joy can there be in a victory I did not earn.
• Check your ego at the door. Have the courage to ask questions and ask for help. Be willing to be a student and coach. Be willing to listen and share with others. Be willing to listen and share with others.
• So be afraid. Be inspired. Be Brave…Be Strong…. Be weak…Be passionate… Be alive… Be CrossFit! Welcome! You are about to find out what you are made of and then some!

 

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Today’s Workout of the Day:
Max Effort Push Jerk
-then-

As many rounds as possible in 12 mins of:
10 Kettlebell Swings 2/1.5 pood
5 Burpees

Post Results to Beyond the Whiteboard.

Written by Meriah | posted in Workout of the Day | 1 Comment

For you all – coffee!

Written by Jenna | posted in Workout of the Day | 1 Comment

Coffee!  Many of you will be happy to know that we now have a single-serve coffee maker for your use!  Please bring your own cups – we will have a very limited number of to-go cups available.  If you need an inexpensive cup, the Daily just down the street sells a great travel mug for about $6.  Also, we are not charging explicitly for coffee but we will have a donation jar so if you would like to donate money, that would be great.  Alternatively bringing in a pack of K-cups would be great, though we are going to try to limit it to 2 flavors (yet to be determined – right now we have Starbucks House Blend and Green Mountain something-or-other and the 12 pack sample pack that came with the Keurig) to keep the clutter down.  Suggestions would be great (and can go in the suggestion box!).

Today’s Workout:

Dynamic Effort Thruster, 12 x 2 at 50-70% of your 1 Rep Max

10-9-8-7-6-5-4-3-2-1 reps for time:
Overhead squat 95/65
Push Press 95/65

Every time the bar touches the ground you must do 10 Toes to Bar.  Bwa ha ha ha.

Post results Beyond the Whiteboard.

Written by Jenna | posted in Workout of the Day | 1 Comment

Row seminar reminder

Written by Jenna | posted in Seminars, Workout of the Day | 0 Comments

Don’t forget about the Row seminar happening on Saturday, February 11 from 11-1 – sign up in the gym to reserve your spot!  Cost is $30 and membership discounts apply.  There are only 8 spots so sign up ASAP!

5 Rounds for Time:

10 Ring Dips
75 Double Unders
5 Chest-2-bar Pull-ups

Post time Beyond the Whiteboard.

Written by Jenna | posted in Seminars, Workout of the Day | 0 Comments

Did you know Tuesday

Written by Meriah | posted in Workout of the Day | 5 Comments

Did you know a full bladder is roughly the size of a soft ball. No wonder you have to run to bathroom when you feel the call of the wild. The average bladder holds about 400-800 cc of fluid but most people will feel the urge to go long before that at 250 to 300 cc. I strongly suggest you empty it before today’s box jumps!

Today’s Workout:
Max Effort Deficit Deadlift
-then-
150 box Jumps for time (24/20″)

Post results to Beyond the Whiteboard.

Written by Meriah | posted in Workout of the Day | 5 Comments

Monday

Written by Meriah | posted in Other, Workout of the Day | 0 Comments

Amy finishes overhead and locked out!

 

Today’s Workout:
Dynammic Effort Push Press 8×3 @ 50-70% of 1 Rep Max

Then As Many Rounds As Possible in 10 min of:
7 Hang Power Cleans 155/105#
3 Wall Climbs

 

Written by Meriah | posted in Other, Workout of the Day | 0 Comments

Gym Etiquette

Written by Meriah | posted in Other, Workout of the Day | 5 Comments

Putting a bar away looking like this is NOT acceptable.
However nice work on keeping the bar in close (perhaps a little too close).

January 8th we talked about some of the changes coming to BCF based  on survey results.  Here is s’more on that topic.  Based on the conversations for cleanliness, courtesy and fun we will be implementing some gym etiquette.

Bridger CrossFit Gym Ettiquette

• Have fun!
• Be on time and sign in. If you have computer access, please reserve your class time before you show up.
• Positive attitudes only. If you say you can’t, you’re right. If you say you can, you’re right.
• Clean and put away all equipment after each workout, but not until everyone is done with their workout. If you need to leave early, please let your class know before the workout begins and stay out of the way of those still working.
• Leave the gym better than you found it. Clean up your sweat, blood, chalk, dirt, handprints, and whatever else you’ve left behind. Please use disinfectant solution for body fluids.
• EMPTY barbells were not designed to be dropped.
• For your safety and those around you, keep equipment under control and within your designated workout space at all times.
• Chalk is useful, even necessary. Use as much as you need, but keep the excess inside the chalk bucket because the extra dust covers everything in the gym and makes it difficult to maintain the clean atmosphere you expect. And remember, moisture plus dust = PASTE.
• It is OK to finish last and it is OK to finish first. Be courteous to those who finish after you. If you finish first cheer, clap, and encourage others.   Always finishing one or the other, may mean you are missing something in your fitness.
• Train smart.  Accidents and injuries happen and usually come as a result of impatience. Slow down. Ask questions. Ask for help. Check your ego at the door. Heavier, although important, is not always better.  Just because you can Rx a workout, doesn’t mean you always should. Scaling too much (everyday) to finish first doesn’t mean you are winning at fitness.
• Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful. Just because you can fart doesn’t mean you should.
• Make goals and track your progress with a workout journal.

 

The new class schedule starts today!  Starting with a new 4:30pm class!  Make sure to read January 8th’s blog post for more on those changes!  Also remember there is a rowing seminar at 10am today!

 

Written by Meriah | posted in Other, Workout of the Day | 5 Comments