Bridger CrossFit

Feb 7
2012

BCF Creed: Be CrossFit

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

“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!”

We are so proud of our ladies that competed last weekend at the CrossFit Emergence Winter Challenge! They were very challenging workouts and the ladies gave all around outstanding performances! Natascha placed 6th in intermediate, Leslie placed 4th in the advanced and Jenna 2nd. The women’s elite group was mixed into the advanced and those three women (from the elite group) took the top three spots. So if there had been an elite group for women Leslie would have placed 1st in the women’s advanced! These ladies were relentlessly cheered on by an excellent group: Erich, Chloe and James’ voices gave strength to the women as they battled! A thank you to Josh for judging at this event and thank you to CrossFit Emergence athletes and staff and volunteers to put on the event!

Today’s Workout:
Max Effort Snatch
-then-
3 rounds for time:
50 Double Unders
75 Air Squats

Post results to Beyond the Whiteboard.

This concludes the BCF Creed blog post series. They weren’t for any one athlete, but hopefully allowed you to take a step back and give insight into your training. And how to continue to be better than yesterday!

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

Feb 6
2012

Team BFCF!

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

Don’t forget to register for the CrossFit Open if you are going to compete! Also, you should join our team – Team BFCF! What does that stand for? Post your ideas to comments!

Erin works the overhead walking lunge. Looking good, mama!

Today’s Workout:

Dynamic Effort Deadlift 12 x 2 @ ~60% of 1RM

Then,

As Many Rounds As Possible in 15 minutes of:
9 Shoulder Press 75/55
12 Push-ups
15 Box Jumps 24/20

Post rounds Beyond the Whiteboard.

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

Feb 5
2012

BCF Creed: EGO

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

“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.”

Who hasn’t been humbled by a workout? Even one they thought would be ‘easy’.

Clea Weiss explores a few good ways to scale CrossFit effectively. From CrossFit Journal article: “Scaling: how less can be more.”

Scaling is an important aspect of Crossfit, but one that’s often misunderstood. Correctly altering and customizing workouts can increase your work capacity, make training more gratifying and keep your Fran times well under 20 minutes—all good things.

The simple fact is that the WODs posted on CrossFit.com are designed for elite athletes with CrossFit experience, and almost all new CrossFitters will have to scale their workouts. But scaling properly isn’t easy.

So how do you scale to achieve the best results?

There are various ways to scale. How to elicit the most effective response is both subtle and complex. You don’t always scale by reducing the duration of workouts, for instance. Scaling correctly will increase work capacity more efficiently than attempting to complete workouts as prescribed before you’re ready for them. Properly lowering the weight and achieving a faster time will actually yield a higher level of power.

It’s also critical to scale weight on workouts. You need to evaluate the point of the WOD. In CrossFit, one-rep max days exist for a reason: to build strength while struggling with a heavy load. If the WOD calls for 30 clean and jerks at 155 pounds, it’s clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you’ve missed the point. Lowering the rep count, altering the movements themselves, and tinkering with round and rep prescriptions are other options.

Careful scaling works—but it takes planning and experience. Track your progress, evaluate the results of your scaling and correct your mistakes. Talk to other coaches and athletes and ask for advice. Think, plan and educate yourself. Most importantly, keep at it.

Read the full article in the CrossFit Journal. Post thoughts to comments.

Today’s Workout:

Fort Time:
1000 m Row
3 Rounds of
12 Backsquats (from the ground) 155/105
9 pushups
7 box jumps 24/20

Post Results to Beyond the Whiteboard.

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

Feb 4
2012

BCF Creed: Cheating

Written by Meriah | posted in Other, Workout of the Day | 2 Comments

“I never cheat. There is not honor in cheating.

What joy can there be in a victory I did not earn?”

“Busted!”

Even if you don’t want to admit it, you are competitive. Yes, yes you are even if you never enter a competition you are competitive. No body likes to finish last so you work hard so your not last, oop there it is! Competitive! Or how about when you come to the gym and before you do anything else you check the work and look at your secret (or not so secret) nemesis so know you know what you need to do? Ooop there it is again, competitive! Now to what degree is a totally different ball game, and what you’ll do to ‘win’ will vary. Am I saying competetive people are cheaters? Absolutely….NOT! Gotcha! Here are some ways you might be cheating (intentionally or accidentally), and how it impacts your fitness.

1. Not counting your reps.

This is intentionally shorting the number of reps you are completing. You think we don’t notice? We do.
Intentionally not counting. We’ve all gotten lost in workouts when you are working hard counting seems impossible, however intentionally not counting because maybe you’re mad or embarrassed with your performance you are still cheating your self. How can you track your progress if you aren’t tracking it from the beginning? Fitness is a giant science experiment, how do you know if something is or isn’t working when you haven’t been tracking your results good or ‘bad’ ?

2. Shorting range of motion. Yes it is hard to get that last bit down in the pushup, or squat. And why is a 1/4″ to lock out on a ring dip the hardest part? Yes it is hard, we know, you know what is harder? Watching someone beat you who is doing have the range of motion work. Oop competitive! Also you are cheating your functional fitness. Think the the future, as you age you want the strength to push you up off the floor when you fall (chest to deck pus ups, and squatting below parallel), you want their independence to live alone and be able to get in and out of chairs unassisted (including the ‘throne’ in the bathroom)? That is squatting below parallel. Using the counters to pull your self up, pulllups. I can go on and on. The snatch isn’t functional you say?!? Oh ho ho! Let go with the obvious 1st. Squatting. Not so obvious – agility. Sick people don’t put their hands out then they fall their reaction time is too slow. What you do you hear in the snatch? Faster!

3. Not logging your workouts. This is cheating?! You bet! You are cheating yourself! How do you know you are progressing forward if you don’t know how or what you’ve done int he past? You want to go Rx’d? Show your coach your work to earning your fitness to complete an Rx’d workout.

4. Always scaling to finish 1st. Is it cheating? Yep, you are cheating your fitness by never challenging yourself!

5. Never scaling even if it means always finishing last. Also cheating your fitness! You never know what it is like to to push the boundaries of INTENSITY when you have to stop and rest after every rep. Ever been leveled by a 2 min workout? As I type this I cough out my “Grace” lung. 2 min or work can be really hard! Check out Catalyst Athletics horse power calculator. See how your horse power changes if you do the a heavier weight but slower, or lighter weight but faster. Now go back to #6. Think if you short your ROM 2 more inches, calucalte how much less work that is over the course of a workout.

6. Skipping workouts. Most like if you are avoiding them you need to do them!

You get the point in cheating, sometimes it is intentional and sometimes is it just being unaware! Keep working hard and earn you elite fitness!

Today’s Workout:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods/1.0pood
60 Sit-ups
70 Burpees

Post Results to Beyond the Whiteboard.

Good luck to the competitors at the CrossFit Emergence Winter Challenge Today! Watch FaceBook for updates!

Written by Meriah | posted in Other, Workout of the Day | 2 Comments

Feb 3
2012

BCF Creed: Fear

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

“I fear my workout. If I don’t it isn’t hard enough.”

Let’s face it CrossFit is hard, and it isn’t for the faint of heart! However that doesn’t mean you can’t do it! We have been in business about 3.5 years now, and have zero fatalities! That’s is because you come in, face the workout you wouldn’t dream of doing along with a group of people, making yourself stronger (mentally and physically) and therefore more useful and harder to kill! I was recently told two stories, of those that said their CrossFit experience has helped them out in real life. One in a stressful athletic moment, another in a stressful literal life or death matter at work. Both women said if it wasn’t for the challenge of CrossFit they may not have had the confident to persevere in these trying moments. Fear is a good thing! It gets us to do things we never thought possible! Building strength and confidence in all walks of life. Check out Maire Forleo’s Blog on how to make fear your fuel towards your goals. Entrepreneurs, she has a lot of great tips on business and life (geared toward ladies, but hey what is good for the ladies is good for the world in general, right? Plus she is pretty easy on the eyes boys so you won’t be totally bored). She is also just plain entertaining in general. At your next million workouts at CrossFit set yourself like this lion instead of this one.

Today’s workout show your prowess, be a lion not a mou-ess!

Dynamic Effort Ring Dip 8×3
-then-

5 Rounds for Time:
10 Sumo Deadlift Highpull 95/65#
10 Bar-facing burpees

Post results to Beyond the Whiteboard.

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

Feb 2
2012

Register for the Open – NOW!

Written by Jenna | posted in 2012 CrossFit Open, Competetions, The Girls, Workout of the Day | 0 Comments

Registration opened yesterday for the 2012 CrossFit Open Sectionals! If you haven’t already, go to games.crossfit.com and create your account (this is free). Then, follow the steps to register for the Open (this is $20)

Go ahead and fill out your profile – if you need to find a picture of you working out, check out facebook page for photos of you, or email your coaches to see if we have one. Or you can do something non-CrossFit related (gasp!) for your photo. You can enter in all of your benchmark times and lifts. If you don’t know your “Grace” time then you should come in today and find out