Saul is a real inspiration to us all at BCF! Keep up the good work!
Dynamic Effort Floor Press 8×3
I love this photo for many reasons. The fact that I can share it and Zach will still be my friend, and the story behind it. This photo was taken May 2010 the first time and last time we did this workout. I created this workout thinking it would be awesome, combining some thing I loved (a heavy clean) with something I hated (running). I asked Ben how it went that morning and he said, “Aw man, I thought Zach’s eyes where going to pop out of us head.” He then showed the series of photos with the progression of Zach, his clean, and oh the faces. When we arrowed through the progression of photos quickly, it was the best flip book I’d ever seen. The increase of the whites of Zach’s eyes along with the horror/terror on his face I knew my mission of a ‘fun’ workout had been accomplished. I doubt this face will turn up today for Zach as he is no longer the athlete in this photo. His strength and technique have greatly improved. Along with a decrease in body weight, body weight cleans are no longer this hard for him. Amazing what hard work can change.
Over my 5 years of CrossFit it has been amazing to see what we once was hard has now become a baseline. A sub 5 min Fran was beastly back in 2008, now there are hundreds if not thousands of people who have in under 4 min! Whodda thunk it?
Do you have something that used to make you give face like this? Does it still? Share in the comments.
3 Rep Max Weighted Pullup
200m Run then
30 Body Weight Squat Cleans (ladies shoot for over 2/3)
Every 3rd min run 200m until all 30 cleans are completed
You see how Mike looks like he could be sitting on a box pressing these dumbbells over head? This is what we will do today! Either sitting on a box or the floor we will press the dumbbells overhead!
Dynamic Effort Deadlift 12×2
(40-60% 1 RM)
4 Rounds for time of:
12 Seated Dumbbell Press 40/25
24 Weighted Step Ups (20″ or less, suitcase carry the dumbbells)
30 Double Unders
Max Effort Thruster
flush out 3×3 at 80%
5 Rounds of:
10 Box Jump 30/24″
15 Wallball 20/14#
DONT FORGET TO WATCH KD LIVE AROUND 10AM!http://www.iwf.net/
Sorry kids, no more goblet squats. Guess we’ll have to do more dumbbell thrusters in the mean time!
Eat your heart out Paula Cole these lyrics are golden.
Oh you get me ready to swing something heavy
Why don’t we get sweaty in a WOD
Take shelter in the bathroom
Like Zach before the 3-2…
Catch a hand full of chalk in ball
I will do grunting if you count my rounds
Where is my Jeff Martone
Where is my primal grunt
When is this WOD ending
Where have all the K-Bs gone
We’ll get to swing the heavy
When we have another delivery
And you take the clinic in June
You made friends at the gym
And you’ve learned to like the WOD
Almost every single day of the week
I will do the Russians while you go have a beer
Where is my 36 Ader?
Where is my shiny pood?
Where is my lonely programmer?
Where have all the K-Bs gone?
Yippee yo, yippee yeah
You might have noticed we haven’t had much Kettlebell action these days. With BCF West’s still being out fitted Kettlebell action will be limited for the next month or so. On the bright side, we’ll be hosting a FREE Kettlebell skill clinic next month, where you can learn more about kettlebells. Did you know you can do more than just swing them? There is the Turkish getup, snatches, cleans and more! Stay tuned for date and time!
Ball Slams 30/20#
Rest 1 min between
REMINDERS: ALL WEEKEND CLASSES ARE NOW HOSTED AT BCF WEST!
8am class only this Saturday (no class limit today) join us at 9am for Nutrition Seminar!
My film company Distill Productions is hoping to film the first all African American expedition to summit Denali. NOLS is sponsoring the team in an effort to encourage more diversity in the outdoors and give inner city kids and youth of color role models so they get outside more. People of color will be the majority of voters in the US in 2040 and if they don’t care about the environment because they’ve never felt a part of America’s wild places, there will be no-one around to protect places we love like Yellowstone.
Even if people can’t donate, just sharing it (Kickstarter link) on their facebook page or twitter is awesome.
Thank you George for sharing this with us! We love seeing what our BCF athletes are up to outside of the gym!
Run 400m then
21-15-9 reps of the couplet
Power Cleans 135/95#
then end with a 400Run
True or False:To loose weight eat a low fat high carbohydrate diet.Eating fat makes you fat.All carbohydrates are metabolized the same way by the body.Quinoa is packed with protein.Beans and grains are the best source of fiber.Post WOD nutrition is only important for people who Rx everything.
Why: Because I think I can. Because I want to prove that the phrase “I can’t” reflects a choice, not a lack of ability. Because average, middle-of-the-road, middle-aged athletes can do amazing things too.
About the event:
Part of the 4 Deserts series (produced by Racing the Planet), the Gobi March is a 250km stage race held annually in the Gobi Desert region of China. The event takes place in 6 stages over 7 days. Typically, the first four stages are about 40km each (for the metrically challenged, that’s roughly a marathon), followed by the 80km (double marathon) “Long March”, and a final 10k “sprint” to the finish. We get to do this while carrying all of our own food and gear (with the exception of tents, which are communal-style Berber tents), and getting resupplied with water a couple of times a day. Pack weights range from 5kg (11 pounds) to over 14kg (32 pounds), plus water (up to 6 additional pounds).
Competitors come from all over the world, and range in age from early 20′s to 70′s! (There are currently 18 Americans.) People that win the race do it in approximately 25 hours of cumulative time on the course. People that walk the whole thing can take around 70 hours. My first goal is to finish! After that, I’d like to shoot for around 50 hours!If you’re interested, I will be posting blog updates after each stage. The blog is up and running now (although I need to update it)! The web address is: http://www.4deserts.com/blogs/gm_comptetior_blog.php?pid=MTc3Ng==&blog=120 News and updates from the event can be seen at www.4deserts.com/gobimarch, where you can also sign up for email updates.
I’ve always figured that if I’m going to do something whacky, there ought to be some good come out of it. With that idea in mind, I’ve decided to use this adventure to raise funds and awareness for the following pediatric cancer-related charities: The Payden Memorial Foundation and Memorial Sloan-Kettering’s Pediatric Cancer Research arm. (Links to both organizations will be available from my web page (www.muddydogs.net) as soon as I figure out what the current problem is!) Basic info about the two groups is as follows:The Payden Memorial Foundation is a Livingston, Montana-based organization that provides financial support to families of children with cancer. I’ve spent some time talking with the people that run the foundation, as well as families who have been helped by Payden’s services, and I thoroughly believe in what they do. (The name might be familiar, as they put on the annual Blazing Saddles bike ride each summer.)Memorial Sloan-Kettering Cancer Center – Aubrey Fund for Pediatric Cancer Research: The Aubrey Fund benefits ongoing research on childhood cancers, including leukemia, neuroblastoma, brain tumors, and certain forms of sarcoma. (The primary fundraising body that contributes to the Aubrey Fund is called “Fred’s Team”, which I am taking part in as an individual, in the “choose your own event” category.) The young daughter of a family friend received treatment at MSKCC, and is doing quite well. I have looked into the workings of the MSKCC-Aubrey Fund, and I am a whole-hearted supporter.
Season Flank with a mix of salt and dried rosemary, parsley, thyme, and garlic powder. Let rest until ready to grill.
Peel 2 bulbs garlic and slow-roast stove top in olive oil until slightly browned.
Quarter lengthwise and seed small colorful bell peppers. Sauté in hot pan with a little coconut oil until beginning to char.
Halve, wash, and crescent cut 2 leeks. Add them to peppers and saute until fully wilted and beginning to color.
Add chopped kalamata and capers.
Add smashed roasted garlic.
Add kale and stir until wilted.
Add chicken stock to fully cook kale, and finish with lemon juice and zest.
Grill steak to desired temperature, then let rest and cut thin on the bias.
Serve and enjoy!
Interested more in Nutrition?
Join us and at Bridger CrossFit WEST on Saturday, May 4th at 9am with Coach Leslie Allen to learn more about basic nutrition. Need more accountability?! Join the Nutrition Challenge! Success is easier with a little support from your friends! Sign ups coming soon.
Starting Saturday, May 4th ALL weekend classes will be moved to our WEST location!
Saturday, May 4th 8am class ONLY! But join us for a FREE nutrition seminar.
30 Muscle Ups for time
(watch Sam Briggs do it in 2:50)
Rest 1 min 800m run
Take the time to watch this.. and think about it. For us ladies, lets work on this
Max Effort Push Jerk or Squat Jerk
AMRAP in 10 of:
5 Burpee Box Jumps 24/20
5 Sit-up to standing 35/25
3 Rounds for time
15 Ring Rows
20 Weighted Sit-ups 35/25
(hold plate to chest)
As Many Rounds as Possible in 12:
3 Power Cleans 155/105#
-then not for time -
Sexy Squats 5-5-5-5-5 @50% 1RM squat clean
We want to wish all the competitors in Missoula at the Down Town Throw Down (CF Emergence) and the Olympic Lifting meet in Boise this weekend good luck!
KD getting ready to lift at the 2012 American Open in Palm Spings.
We wish KD good luck and safe travels. She left yesterday for a week of training with the US Juniors Team in Colorado Springs before heading down to Lima, Peru for Junior Worlds.
ME 3 Rep Floor Press
20 Back Squat 60% 1 RM (from Racks-OMG!)
30 Toes to Bar
40 Russian Kettlebell Swing 2/1.5pd
50 Lateral jumps
This is the WONDERFUL play area for our kiddos at BCF West. It is nice and tidy, clean and brand new! We want to keep it this way!!! Please respect this area, clean up all toys and tidy up if used please! We are wanting ALL SHOES OFF, NO FOOD, DRINK or snotty noses in this area ( YES WE ARE OCD, Wink wink) Thank you parents in advance for helping us keep it in GREAT shape! Also we know parents will make their best judgement on their child’s needs/wants throughout a workout, we are wanting to make working out as convenient as possible but also we need to be courteous to others if your child is a distraction to the class. The reason we have a gate on this is because we want the children to be in the safest place possible while barbells are being dropped, sometimes thrown and heavy weights overhead! Also remember this is not a very large area, we will play it by ear on how many kids will be allowed in here during one class time. Thank you for your understanding!!!
12 Body Weight Dead Lifts
10 Handstand Push-ups