"A Community that SWEATS Together, STAYS Together."
We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.
Back Squat 4 x 3
1600 M Run, 1000 M Row, 140 Cal. Bike
10 Rope Climbs
100 Push Ups
*Athlete can break up the WOD however they choose:)
|Trevor's tortures poor Trish and Theresa!|
|But... al least he does it with them:)|
Strength500 meter Row or 1/2 mile Bike for time
Bear Crawl Tabata
WODEMOTM for 5 min.
5 Body Weight Deadlifts
EMOTM for 5 min.
5 Box Jumps (24/20)
5 Ring Dips
400m KB Farmers Carry (53/35)
This is an easy way to purchase unique gifts and get out of fighting the masses at the stores:) AND you should defiantly treat yourself, you deserve it!
Our deadline for this order is December 10th to get them just in time for Christmas.
Check out our new Apparel Order Form
Remember... Holiday Schedule is
Thursday10 am to 11am (sign-up but please feel free to come if it's full)
Friday12 pm to 1 pm (sign-up but please feel free to come if it's full)
4:30 pm to 5:30 pm (sign-up but please feel free to come if it's full)
Registration DEADLINE January 22, 2014
|This is one way to burn those Turkey calories off.|
|The CrossFit way, twisting a great Holiday:)|
Strength10 min EMOM Snatch
Rest 2 min.
Snatch Grip DL 155/115
Rest 2 min.
Turkish Get-ups 53/35
10 Minute EMOM
Max Effort Pull Up Hold @ Top Position
(8) 200 M Row or 1/4 Bike
1:1 work rest ratio
5 x 10
Weighted Walking Lunge
Below is a great little article one of our members sent me from Paleo Plan on combating food cravings...Take five minutes and read!
3 Ways to Combat Food Cravings
Food cravings are the #1 killer of diets all across the planet. They're insidious, nasty buggers that come out of nowhere and destroy even the best of dietary intentions.
Here you are, trucking merrily along with your new lifestyle of healthy eating, and all of a sudden - whammo! - you're eating a donut out of a vending machine. Not even a good donut...And cravings are contagious, too. Your friend at work goes out, driven by her cravings, and brings her affliction (a caramel latte and a double chocolate muffin) back to the office for you to see and smell and savor, and all of your discipline and conviction just... disappears.
Are cravings ruining your Paleo diet? Or any way of eating besides the "eat-anything-you-want-in-any-amount-whenever-you-want diet" for that matter? Let's try to fix that.
1. Don't fight it. Feed it.
2. Eat A Piece of Fruit
"I'm really craving something sweet. God, I want something sweet. Icould eat this peach, but I'm not supposed to eat too much fruit on this new Paleo diet... Hmm. What to do, what to do... Oh f@ck it! I'm just gonna eat this giant chocolate donut!"
The problem here is that you're not just setting yourself back in that moment by eating something that'll mess with your blood sugar and maybe make you feel pretty crappy later. You're also starting the cycle of grain and sugar lust all over again for the next several days. So if you're going to have something sweet and you don't have any Paleo treat on hand, eat a piece of fruit. Or have a few squares of dark chocolate. Just anything that doesn't have the grains, excessive sugar, and other stuff that you know will set off those addictive brain chemicals.
3. Use Non-Food Distractions
Exercise, even if it’s just a 3-minute vigorous session of squats in your office or living room. Or go for a short walk. Get yourself out of the situation and brain space you’re in by changing locations for a while.
Drink some water. Sometimes cravings are just veiled thirst.
Contact someone who will talk you down from the ledge, so to speak. Someone you trust and someone who knows your health goals and who can help remind you why you would not want to cave to your cravings.
In Conclusion, I know cravings are a painful thing, and it's really hard to just grin and bear them. Try out all of my time-tested, client-approved tips above and see if any of them work for you.
The one thing I want you to take away from this, if nothing else, is to make sure you have Paleo treats accessible to you if you're a cravings-afflicted person. Especially in the beginning of going Paleo. You're going to need a crutch and that's totally fine! Eat the muffins, the cookies, the whatevers - just make them Paleo. Make large batches of them and keep them in your freezer so you can take them to work with you. You're not superhuman and being away from those old foods is going to take some getting used to!
Run 400/ .5 Bike/ 350 M Row
20 Push Ups
30 KB Swings (53/35)
30 Air Squats
40 Pull Ups
40 Plated Sit Ups
Run 400/ .5 Bike/ 350 Row
If you come to either of these days please sign up so we can be prepared for you. But if the class is full, please still come. We have programed these days to handle large classes.
Thanksgiving Day10:00 am to 11:00am
Black Friday12:00 pm to 1:00 pm
4:30 pm to 5:30 pm
5 x 5
Hang Squat Clean
1 Mile Bike
Rest 90 Seconds
500 M Row
Rest 60 Seconds
400 M Run
Rest 30 Seconds
Man Maker "Tabata"
We have successfully finished our first week of the Challenge and are now heading into our second!! (For those of you who have never done Paleo and/or Zone before, this is a HUGE accomplishment, and you should be VERY proud of yourselves!)
We’ve ransacked our refrigerators, gotten rid of all (or close to all) of the man-made and processed foods, and swapped them out for REAL food. Though it was a tough transition (especially the first few days!), almost all of us are seeing the positive effects Paleo and/or Zone is having on us. We feel better, have more energy, sleep better, work harder, are happier, are better athletes, are HEALTHIER and we’re improving our overall wellness! And ON TOP of all this, we are also lowering our chances of sickness and disease!!
Yes, I know, it’s been rocky. For some of us it’s been more than just rocky. But when we remember all the positives that come with working hard in the box AND eating the right foods, then we see that it’s worth the pain!
Keep up the good work guys! You’re all doing so great! I understand just how hard this really is because I’m going through the same thing. So if there are any questions/comments you have regarding the Challenge, I would love to chat with you about it! Trevor and Bethany have some really great tips, recipes, etc. and I know they would love to talk with you about them too! We’re here for your guys’ support, so don’t be afraid to ask questions.
See you all in the box!
By Bri Springer
Congratulations to Angela getting her first strict pull-up, Aubrey killing it on the kip swings and kipping pull-ups, and to all you other BCF members that have been improving your pull-up skills! I am so proud of you all. However, as some of you may have noticed pull-ups, barbell, and kettle bell work can trash your hands. So, I am writing this article to share with you some quick and easy ways to prevent tearing.
· File down your calluses. Buy a “callus kit” this includes a callus shaver, pumice stone, and a filer. Use them all to shave down your calluses to keep them small and smooth. You can also use a razor, but I recommend filing them.
· Moisturize your hands. Apply lotion regularly, lotion provides moisture, without moisture in your hands that are susceptible to cracking, ripping, and makes the healing process way longer.
· Grip the bar across your fingertips as opposed to across your palm. It feels weird at first, but make a habit of it and you will be much less likely to tear your hands.
· Go light on the chalk. I know its fun to put on your hands and it might give you a boost of mental support (I’m guilty of it too), but it can be a cause of tearing your hands. Chalk increases friction, and friction causes tearing. If you are going to use chalk, wipe the sweat off your hands and only use a little.
Unfortunately, ripping your hands still happens sometimes, so when it does here’s how you take care of it. First, stop working out; go to the bathroom and use hot water and soap to wash it out. This will prevent any types of nasty infection you could get. Next, tape your hand up, wipe down the bar and anything else that got blood on it, and then you can do ring rows rather than pull-ups to finish off your workout. Please don’t forget the part about wiping down whatever you got blood on, we don’t need any more germs spread in the germ than we already have. Also, I know its temping and hard to just slap some tape on and finish out the workout, but its only going to continue to get worse and then your out of training for at least a week because you can’t do anything with your hands. It’s simply not worth it. For fast and effective healing, keep the tear clean and moist. Cover it up and use Neosporin or any other type of cleaning/healing substance you can. Its extremely important that you don’t let it dry out, because if it dries out it will crack and take twice as long to heal. Hopefully you all found this helpful and I didn’t scare you away from the pull-up bar. Pull-ups are fun and awesome and if you take care of your hands and pay attention to your body you really have nothing to worry about.
10 Minute EMOM
3 Reps Snatch Grip D.L
10 Goblit Squats (70/53)
100 M Sprint
StrengthStrict Press 5,5,5,3,3,3
2 minute Goblin Squat Hold x2 (3 burpees every 20 seconds short of 2 minutes)
WOD12 Minute AMRAP
5 HSPU or 3 Wall Walks
7 C2B Pull-ups
7 Clapping Push-ups
14 Squat Jumps
3 x 10 Back Squat
Every month we will be spotlighting one of our members, were not picking favorites, we just feel that the hard work our members put into achieving their fitness goals deserves acknowledgement.
With that being said, this month we would like to recognize Evelyn Maller! She is our oldest member, but that does not stop her from giving all her effort on every WOD. When Evelyn called Trevor to find out about becoming a member she told him something along the lines of “I’m older, I don’t have much strength, and I’m out of shape, but I’m ready to get fit.” Since then Evelyn has made lifestyle changes that are doing incredible works for her health. Last week Evelyn did her first squat to the 12’ box and we couldn’t be more excited for her. The accomplishments she has made are remarkable. She has gained incredible strength, core stability, and can sustain intensity for long periods of time. She is a true CrossFit athlete. On the weekends and rest days she goes on trail walks with her husband, some of which are as long as 40 miles. Evelyn now has to be lectured about the importance of rest days by her coaches, because she has gotten so active. When I was talking to her at the gym the other day she said, “you know I’m not here to do better than anyone or compete, I’m just competing with myself.” This is because intensity varies among all athletes, but what keeps everyone coming back is the self-fulfillment CrossFit provides. Competing with yourself is how you become a better athlete, and we admire Evelyn’s determination and positive attitude as she works to accomplish her goals. Everyone has different goals, different modifications they have to do on workouts and different motives for why they are CrossFit athletes; however, if every athlete comes to the gym with Evelyn’s determination and smile nothing will stand in the way of accomplishing greatness.
Evelyn is more than an amazing athlete; she is also an amazing person. She supports local sports teams and her community. Throughout workouts we rarely glance over at her and don’t find a smile on her face. She is positive, optimistic, and compassionate. We truly value the time we get to spend in the gym with Evelyn, and hope we can inspire others like she inspires us!
Thank You Evelyn!!!
Delicious Easy-To-Make PALEO Almond Butter Cups
These are so good! And if you’re anything like me, you like your sweets! However, as delicious (and Paleo) as these are, don’t over-indulge. Measure it out and monitor how much you have (:
· 1 1/3 C dark chocolate (70% or higher)
· 1 T coconut oil
· 1 t vanilla extract or 1/2 t vanilla bean powder
· 1/3 C almond butter
· Pinch of sea salt
STEP 1 Melt 1 1/3 C dark chocolate (70% or higher) & 1 T coconut oil together. Pour 1 tablespoon rounds in cupcake liners & freeze till they harden.
STEP 2 Mix together 1/3 C almond butter, 1 t vanilla extract or 1/2 t vanilla bean powder, 1 T coconut oil & a pinch of salt. Place about a 1/2 tablespoon of mixture into each cup & freeze till hardened.
STEP 3 For the last layer pour enough chocolate to cover the almond butter & freeze 5-10 more mins, store in fridge or freezer.
*If you would like to, omit step 1 and start with step 2. This will eliminate the amount of chocolate used…and it still tastes great!
4x8 Push Press
800 M Buy In
If you don't know what this is then you will just have to show up and find out or you can sneak a peak via your favorite search engine:)...Enjoy!