Front squats for your Friday

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But first max effort push press!

Today’s Workout:

Max Effort Push Press
-then-
21-15-9 reps for time of
Front Squats 155/105 lbs
Burpee Pull-ups

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Track workout tonight – 7 p.m. MSU track

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Today’s Workout:

Dynamic Effort Ring Dip

Then, For time:
50 Handstand Push-ups
BUT, every minute on the minute do 2 Squat Snatches 135/95

Post time Beyond the Whiteboard.

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CrossFit Endurance training

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There will be track workouts at the MSU track on Tuesdays and Thursdays at 7 p.m. and Sundays at 7 p.m. meeting at various trailheads – keep your eye on the whiteboard and on our facebook page for details on where we are meeting each week.  Some Thursdays we might meet elsewhere besides the track, so keep your eye on the whiteboard and our facebook page for announcements on where we are meeting, if not the track, too.  Bridget has volunteered to lead some road rides for those interested in road biking – more information on that as it develops.

Today’s Workout:

“Badger”
3 Rounds for time:
30 Squat Cleans 95/65
30 Pull-ups
800m Run

Post time Beyond the Whiteboard.

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Root-a-toot-toot-Tuesday!

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Today’s Workout:
Max Effort Front Squat

As Many Rounds as Possible in 7 min
7 Box Jumps 24/20
7 Hand Release Pushups

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Oly Meet Results

Written by Jenna | posted in Competetions, Weightlifting - Power and Olympic, Workout of the Day | 10 Comments

Bridger CrossFit sent six ladies to Billings to compete in the Olympic Lifting meet held at Alternative Athletics on Saturday.  As you can see….we kicked butt!  The ladies all lifted well with only a handful of missed lifts – in fact, most of the lifts above that are crossed out (indicating they didn’t count) were technicalities – the lifters pressed out the final inch or two of the snatch or more commonly the Jerk.    If the lifter increased in weight after a “failed” attempt, you can bet it was probably due to a press-out issue – the judges seemed extremely picky this meet   Meriah took the overall title with a 176 kg total, Leslie in 2nd with a 127 kg total, and KD in 3rd with a 126 kg total.  Nice job ladies!  Next meet:  A preparation meet at BCF in June (exact date TBD) and then the Big Sky State Games meet in Billings on July 21!

Today’s Workout:

Dynamic Effort Handstand Push-ups

Then, for time
1000m Row
4 Rounds:
4 Deadlifts 295/195
30 Walking Lunges

Post results Beyond the Whiteboard.

Written by Jenna | posted in Competetions, Weightlifting - Power and Olympic, Workout of the Day | 10 Comments

It’s OVER!

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

Congrats to those who SURVIVED! T-shirts are on their way!

Today’s workout:
10-8-6-4-2-2-4-6-8-10 reps of
Overhead Squats 135/95
Burpees
Double Unders (5x)

What? Just cause ‘Bitch Week’ is over doesn’t mean we get soft in our workouts

Good luck to the BCF athletes on their way to Billings for an Olympic Lifting Meet!

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

Super Sunday

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Today’s Workout:
10 Rounds for time
200m Run
10 Press 75/55#

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FRAN!

Written by Meriah | posted in Events, The Girls, Workout of the Day | 11 Comments

“You’re tired from Bitch Week?  I’ll show you tired!”

Gotcha again! Still not “Fran” but almost as bad!

‘Helen’
3 Rounds for time
400m Run
21 Kettlebell Swings 1.5/1.0
12 Pullups

Don’t forget your party pants for Norris Hot springs. Soak your ‘Bitch wounds’ away and have a last hoorah with Coach Josh, as we head into his last week with us at BCF

Written by Meriah | posted in Events, The Girls, Workout of the Day | 11 Comments

ISABEL

Written by Meriah | posted in Events, Skill Clinic, The Girls, Workout of the Day | 7 Comments

Oh the illusive Snatch.  A dynamic combo of flexibility, strength and skill coming together at right times.  Nothing feels quite like the magic a good snatch!  And nothing more frustrating than a snatch you just can’t get!

Today’s Workout:
Max Effort Snatch and den…

‘Isabel’
30 Snatches for time 135/95#
*no squatting required, but allowed

The end of the month is coming up!  This means a new skill of the month!  May’s skill…..RUNNING!  We will be hosting 3, count em 1, 2, 3 skill clinics on running drill, tips etc.  The first will be Friday, April 27th at 7:30 am.  The second Monday, April 30th at 4:30pm and 5:30pm.  Remember skill sessions are FREE and you can sign up on Zen Planner.

Written by Meriah | posted in Events, Skill Clinic, The Girls, Workout of the Day | 7 Comments

FRAN!

Written by Meriah | posted in Workout of the Day | 18 Comments

Just kidding, it’s ‘Kelly’!

Today’s Workout:
“Kelly”
5 Rounds for time
Run 400 meters
30 Box jump, 24/20″ box
30 Wall ball shots, 20/14 pound ball

Written by Meriah | posted in Workout of the Day | 18 Comments

DIANE

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“Are you tired?!  ‘Diane’ doesn’t care if you are tired, pick up the bar and keep moving!”

Today’s Workout:
Dynamic Effort:  Banded Dumbbell Press

“Diane”
21-15-9 Reps for time
Deadlifts 225/155#
Handstand Pushups

*Olympic lifting class  tomorrow will be open for those looking to get in all their girls this week.

Written by Meriah | posted in Workout of the Day | 7 Comments

NANCY

Written by Meriah | posted in Events, The Girls | 2 Comments

Welcome to “Bitch Week“!  Every this week we will be completing a different girl benchmark today through Friday.  If you’ve signed up and survived you’ll get the shirt to prove you SURVIVED!

Today’s workout:
Max Effort:
Ring Dip

-then- “Nancy”
5 Rounds for time
15 Overhead squats 95/65#
400m Run

This week’s photos are dedicated to all the ladies of BCF (and Dave K.).  This is only a small sample of our ladies’ awesomeness.  Any more awesomeness captured would break the camera.  We couldn’t be prouder of them, and the fear they strike into the hearts of those around them.  Guys we are very proud of you too, but “Dude Week” just doesn’t have the same ring to it as “Bitch Week”. Enjoy!

Written by Meriah | posted in Events, The Girls | 2 Comments

The day before!

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Bitch Week starts tomorrow! Which lady will kick off the week? Any guesses? Fran? Too obvious? Or genius?

This video is from the show “Outback Jack” a reality TV show. At one point a challenge was brought forth to the remaining 5 girls. 5 new girls were brought on the show to race against them on an obstacle course. These girls were nicknamed the “Amazons” due to their “bulging muscles” and “butch” bodies. Funny to see these two worlds collide, and their reactions to each other.

Written by Meriah | posted in Events, The Girls, Workout of the Day | 3 Comments

OLY Seminar – No regular classes!

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Check out Hysel Pulaku’s 155kg (341lb) snatch. Talk about speed under the bar!

Oly Seminar with Specific Strength Seminars! Ifa you aren’t here, you are a-missin’ outa! I thinka I smella some PRs a-brewin’! Anyone else feeling a little Italian, or is it just me? No? Just me then.

Written by Meriah | posted in Other, Seminars | 0 Comments