Tuesday, March 31st

Athlete of the Day: Susan Clay
Age: 40
When did you begin CrossFit? April 2014
What class time do you typically attend? 6 pm, 9 am PT

What is your favorite movement? Hang Clean and HSPU
What is your favorite lady or hero WOD? Seriously- they all suck.
What movement do you dread? Anything overhead
What is your dreaded lady or hero WOD? Murph
What is your most recent CrossFit accomplishment? HSPU- Kip
What were your thoughts after your first CrossFit WOD? Holy crap I am alive
What do you do when you aren't at CrossFit? Run way to many day cares and take care of my 4 kids- preach about CrossFit.
What would your perfect WOD look like? Hang Cleans, jump rope and HSPU's
What are your goals? Build Strength- endurance
What motivates you during a WOD? Music, people, my goals
What is one thing you have done at CrossFit that you never thought you would do?  Lift heavy
If you could torture one trainer of choice, which one and why? Trevor- because he's my PT trainer and it would be fun!
What is something about yourself that we might not know? I have never lifted weights before CrossFit.
Do you have a funny CrossFit story?  I have been farted on by my workout parter and pee when I box jump. HAHA.  I love my CF family!

Strength

1 DL

15:00 EMOM

Start at 60% of 1 RM 

Add 5/10lbs every minute for the first 10 Minutes until you get to 80% & then stay there for the last 5 Minutes

WOD

20 Shoot Throughs 

20 sumo deadlift high pulls (95/65)

20 push jerks

20 overhead squats

20 front squats

*4 burpees must be done at the top of every minute until work is complete

Disclaimer: Because your hubby requested this! :)

Monday, March 30th

Athlete of the Day- Craig Banister
Age- 37
When did you begin CrossFit- October 2014
What class time do you typically attend? Started at 6am, go now at 5pm, 6pm, or 7:15pm (crazy work schedule)

What is your favorite movement? wall balls and row (other than that, everything sucks for the tall guy)
What is your favorite lady or hero WOD? I hate them all.
What is a movement that you dread? Pull ups
What is your dreaded lady or hero WOD? Murph
What is your most recent CrossFit accomplishment? Killing my Fran time by 3 minutes.
What were your thoughts after your first CrossFit WOD? I am too old for this!
What do you do when you aren't at CrossFit? Pitch shingles at work, try to tame 5 kids, have a blast with friends, and lastly love the Lord.
What are your goals? No banded pull ups and tons more!
What motivates you during a WOD? Music (good music) and cheering.
What is one thing you have done at CrossFit that you never thought you would do?  Overhead Squats
What is something  about you that we might now know?  I love Georgia Bulldog football as much as my wife.
Do you have a funny CrossFit story? First class, we started the warm-up and I was so tired from the warm up.  Then I hear "let's talk about the workout of the day".  I thought how the heck am I going to be able to do this.  I thought the warm up was the workout.  Of course, I am too big to just sneak out of the class.

Strength

1 RM Snatch

WOD

5 Rounds

8 Back Squat (225/185/155) (155/135/95) 

10 C2B Pull Ups 

100 M Over Head Farmers Carry (45/25) 

10 Ring Push Ups

Potluck info! One last reminder...

There is a sign up sheet at the entrance counter for the Potluck.  If you haven't signed up yet, and want to- please do!  However, if you would like to attend and haven't signed up- you may still bring something to contribute and come enjoy the fun.  Food or drinks!

What better way to celebrate the culmination of great workouts than with FOOD!

POTLUCK and 15.5 tomorrow!!

    

10 am tomorrow everyone!!  15.5 followed by a Potluck! 

Come in and work out and cheer on your friends followed by a potluck!  If you didn't sign up- no worries, just bring something and come join the fun!  

Reminder that there is no 9am class tomorrow!  

Friday, March 27th

Athlete (Trainer!) of the Day- Megan Bailey
Age- 26
When did you begin CrossFit? January 2012
What class time do you typically attend?  Whenever I'm not coaching! :)

What is your favorite movement? HSPU
What is your favorite lady or hero WOD? Mary
What movement do you dread?  Toes to bar
What is your dreaded lady or hero WOD? Fran  Yuck!!!!
What is your most recent CrossFit accomplishment? 14 muscle ups in 15.3! :) (ADMIN: Increased to 21 muscle ups on 5/26/15! Yay Megan!!!!!)
What were your thoughts after your first CrossFit WOD? I'm really out of shape!
What do you do when you aren't at CrossFit? I love spending time w/ family and friends
What are your goals? Become more mentally tough and start competing again
What motivates you during a WOD? No pain, no gain!
What is one thing you have done at CrossFit that you never thought you would do? lots of things!
If you could torture one trainer of choice, which one and why?  Haha....
What is something about yourself that we might not know? I HATE black licorice
Do you have a funny CrossFit story? I must be really boring because I can't think of one.

Strength

Snatch 50% x3 x2, 55% x3, 60%x3, 65% x3, 70% x3 x3

WOD

Pick Whichever WOD You Have Not Done YET! If you have done both then pick your flavor of the day:)  

Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 

OR  

Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups

Register for Festivus Games! Price Increase on April 1st

There is a direct link for registration on the left side of the BCF Blog.  Don't forget to get signed up before the price increases!

Thursday, March 26th

Athlete of the Day: Kami Barab
Age: 21
When did you begin CrossFit? January 2014
What class time to you typically attend? 4pm & 9am

What is your favorite movement? HSPU & Cleans
What is your favorite lady or hero WOD? Diane!
What movement do you dread? Thrusters
What is your dreaded lady or hero WOD? Cindy
What is your most recent CrossFit accomplishment? Rope Climb!
What were your thoughts after your first CrossFit WOD? I won't be able to walk tomorrow.
What do you do when you aren't at CrossFit? PacU Student & FGHS Volleyball Coach
What motivates you during a WOD? Coaches and other athletes
What is one thing you have done at CrossFit that you never thought you would do? Handstands!
What is something about yourself that we might not know? I began CrossFit when I was studying in Australia.

Strength

4-3-2-1 Deficit HSPU 

20-30-20 GHD Sit Up 

20-30-20 GHD B. Ext.  

WOD FIRST Strength Second 

WOD

9-7-5 MU 

9-7-5 Squat Clean (155/135/115) (115/95/75)

REMINDER! No Saturday 9:00 am class on 3/28/15...

This is just a reminder that there will NOT be a 9:00 am class on Saturday 3/28/15.  The 15.4 Open WOD will be at 10:00 am followed by a potluck! Come join us for fun and food!!!

Wednesday, March 25th

Athlete of the Day: Sebastian Baca
Age: 14
When did you begin CrossFit: April 1, 2014
What class time do you typically attend: 7:15pm

"I'm too thug to answer just 5 questions! Haha"

What is your favorite movement? Deadlift and Overhead Squat
What is your favorite "lady" or "hero" WOD? Grace
What movement do you dread? Snatch
What is your dreaded "lady" or "hero" WOD? Murph
What is your most recent CrossFit accomplishment? 250# Deadlift
What were your thoughts after your first CrossFit WOD? "Holy Crap"
What do you do when you aren't at CrossFit? School and social media
What would your perfect WOD look like? 15 RFT of 15 DL, 10 HSPU, 5 OH Squat
What are your goals? Go to Regionals and compete in the CrossFit Games
What motivates you during a WOD? My family
What is one thing you have done at CrossFit that you never thought you would do? OH Squat 126#
If you could torture one trainer of choice, which one and why? Bethany- because she doesn't work out with us enough!
What is something about yourself that we might not know? CrossFit is my main focus in life right now.
Do you have a funny CrossFit story? I was hopping on the GHD machine and I slipped on the bar and broke open 2 inches of skin. Hahah

NOTE: If you would like others to get to know you by being an Athlete of the Day- please grab a form from the entrance table, fill it out and return it!

Strength

Back Squat Find a perfect 3RM 

2 x 3 @ 90%

Snatch Push Press (Behind neck) 5x3

WOD

500m Row

then:

6 Rounds 

1 rope climb

10 Push-up

then:

500m row

Tuesday, March 24th

Strength

3 Rounds 

30 Sec Max Effort 

Med Ball Ring Row (Feet On Ball)

Rest 90 Sec 

30 Sec Max Effort

Weighted Dips

Rest 90 Sec

WOD

90 Sec Ascending Ladder 

1 KB Thruster (70/53/44) (44/35/26)

4 Slam Balls 

30 M Sprint

Rest remaining time of 90 Sec

2 KB Thruster

8 Slam Balls 

30 M Sprint

Continue until can't complete in 90

Reminder!!! Submit your 15.4 scores by 5:00 pm!

Don't forget to put all your hard work on record! Record your 15.4 scores before 5 pm today!

Happy Monday and onto the final workout of the Open this week!!! 15.5 here we come!


PS. If you haven't signed up for the pot luck, it's not required to attend.  Feel free to bring something and join the fun Saturday morning.

Monday, March 23rd

Strength

Snatch

50% x3 x2,

60% x3,

70% x3,

75% x3,

80% x2,

85% x2,

90% x2 x2

WOD

30 Box Jumps 

30 Power Cleans

30 Box Jumps

C-30/24 

S - 24/20

C- 155/115

S - 135 / 95

Friday, March 19th

Strength

3x10 Barbell row

3x5 Floor press (superset)

*Floor press: 3 seconds on the way down, 1 second on the way up. Goal is to have quick lock-out.

WOD

20min AMRAP:

800m run

20 Candle sticks

20 Situps

OR

Open WOD 15.4

Thursday, March 19th

Safe travels to Bethany, Trevor and Dina (who's already enjoying the sun)!

Strength

Tabata: Plank hold (on elbows)

WOD

3 Rounds:

1min HR pushup

1min Pistols

1min Rope climb

1min Broad jump (distance)

(Rest 1min)

*For total reps

Wednesday, March 18th

Strength

12min EMOM:

1 Squat snatch

1 OHS 

@ 85% of 1RM snatch

WOD

4 Rounds:

250m row

15 KBS (70/53)

10 burpees

(Rest 1-1)

Important Info for final 2 Open Workouts- PLEASE READ!

While Trevor and Bethany are enjoying this...




Megan and Ally will be taking charge and holding down the BCF fort.

Open 15.4 WOD will be Friday (3/20/15) evening at 6:00 pm.

Open 15.5 WOD will be Saturday (3/28/15) morning at 10:00 am.

NOTES about 3/28/15:
* There will NOT be a 9:00 am class on 3/28/15.
* The WOD will be followed up by a potluck lunch.  If you can participate- please bring a main dish, side dish, or drinks to share.
* There will be a sign up sheet at the front counter if you'd like to put down your contribution so we have a variety of food.

FRIDAY 3/27/15- There won't be any judges available to do the Open 15.5, so please try to do the WOD on Saturday, if at all possible!

Tuesday, March 17th- Happy St. Patrick's Day!

Athlete of the Day: Dina Cop
Age: 43
When did you begin CrossFit? February 2013
What time do you typically attend class? Mon/Wed-Evenings and Tues/Thurs- Mornings

What is your favorite lady or hero WOD?  Any Hero
What is your most recent CrossFit accomplishment?  HSPU's in a WOD
What is one thing you have done at CrossFit that you never thought you would do?  Keep doing it!
What are your goals? Sub 3 minute Grace.  Get a pull up and strict push ups. 
What motivates you during a WOD? All weights- Max 65#'s and not dying or quitting!

Strength

5x5 Strict HSPU

3x Max (active shoulder) dead hang

WOD

For time:

200m run

6 Squat cleans (135/95)

15 DU

400m run

8 Squat cleans

25 DU

600m run

10 Squat cleans 

35 DU

Updates to Box and help from athletes

Trevor and helpers have been working diligently to provide some great updates to the box.

You will notice updates around the box that really make a big difference.  There are a couple things we'd like our athletes to help out with. 

1)  We've added individual chalk boards for you to tally your scores on.  With that update-  please don't write with chalk on the window sills or floors anymore.  Also- treat the chalkboards with care, we'd love for them to last.

2)  We've added coasters to use on the new wood shelving at the front entrance for your water bottles.  Please utilize these coasters!  Burpee penalty for no coaster!!

With everyone doing their part to keep BCF looking great, these updates will last and continue to look snazzy.  

Thank you for you help and we hope you enjoy the improvements!

Don't forget to submit your scores!

Scores for 15.3 are due by 5:00 pm today! Please don't forget to submit them on the CrossFit Games website.

Great job to all of the PR's this week!

Monday, March 16th

First muscle ups! 

Athlete of the Day: Bob Schoenky
Age: 41
When did you begin CrossFit: November 2013
What class do you typically attend?  6:00pm/7:15pm

What is your favorite movement? Deadlift/Jerk
What movement do you dread? Snatch
What were your thoughts after your first CrossFit WOD? You are really out of shape!
What would your perfect WOD look like? Run-Run-Run
What are your goals?  Rx every Open workout

Strength

5x3 Pause Front Squat

WOD

7min AMRAP:

15 Box Jump (24/20)

10 Pullup

5 T2B

(Rest 3min)

2min max wallballs (20/14)

Friday, March 13th

Athlete of the Day: Kathy Fitzpatrick

Age: 52

When did you begin CrossFit: June 2014

What is your normal class time: 6:00 am

What is your most recent CrossFit accomplishment? Jumping Chest to Bars

What are your goals? lose another 100 lbs, build muscle, and get healthy

What do you do when you aren't at CrossFit? I love my business- helping families with planning their financial future and I love hanging out with my 11 grandchildren. 

What is one thing you have done at CrossFit that you never thought you would do?

Lift weights and run again

Do you have a CrossFit story? I had Ally convinced I was going to show her my double back flip, which I did but it was not what she expected.

Strength

Rope Climb practice OR Handstand Hold/ Walk practice for 20 mins.

WOD

15min AMRAP w/ Partner  

10 DL @ BW  

20 KB clean and press (70/53) (44/35) 

30 Wallball shots (20/14) 

40 Russian KB swings  

50 Med Ball Sit-ups

OR

15.3

Do you travel? Want to see where you can WOD? Download this BoxJump App!

BoxJump App Download

This is a great option if you leave town and want to find a box to drop into!  Click the link above and it will take you to a download page.  Available in the Apple App Store

They also provide some discounts to our favorite's- KillCliff, Hylete & Pete's Paleo- if you'd like to try them out.

Thursday, March 12th

Athlete of the day: Max Baca
Age: 38
Began CrossFit: August 2014
Normal Class Time: 7:15pm

What is your most recent CrossFit accomplishment? 405 lb Deadlift
What is your dreaded lady or hero WOD? Murph
What are your goals? Mobility
What does your perfect WOD look like? Partner WOD's
Do you have a CrossFit Story? Doing back squats one day, mid squat, I let out a squeaker, everybody stopped and looked my direction.

Strength

10 Min. EMOM - 

Even Minute : 3 Heavy B. Squat  

Odd Minute : 3 Heavy Bench Press (Elbows In)

WOD

3 mile Loop :)  (Bike: 4 miles. Row: 4,800 meters)

Open 15.2 Pictures!

Photo Gallery by QuickGallery.com

Wednesday, March 11th

Who doesn't love a good plank?

Strength

Snatch Balance w/ 2 sec. pause @bottom  

2x3 @50% 1RM Snatch

2x3 @55% 

2x2 @60%

2x2 @65% 

3x1 @70%

*Focus on maintaining nuetral spine throughout movement....this is where you'll be at bottom of snatch   

4x Max effort straddled L-sit

WOD

5min AMRAP x2  

5 HSPU  

5 Power Cleans (155/135) (110/95)  

*Rest 3 mins.

Tuesday, March 10th

Strength

4x max effort GHD sit-ups in 45 secs.  

4x 8-10 False grip Chest to Ring Row 

WOD

50-40-30-20-10 

DU  

25-20-15-10-5  

Single arm KB Thrusters

Box under construction! (Yes, we are open!) Would you like to help?

We are open! However, BCF is under construction for the next 6 weeks! 

There will be multiple projects going on during this time.  If you are interested in lending a hand and helping out please let us know and details will be provided.  Any help is greatly appreciated! 

More pictures from Open 15.1!

Both albums for Open 15.1 (on Facebook and also on the blog) have been updated to add more photos! Feel free to go though and take a look! Enjoy!

And a big thank you to our photo takers! We love seeing our gains...and pained expressions! :)

Monday, March 9th

Kami showing those HSPU's whats up!

Strength

10min. EMOM: 

1 Snatch High Pull+1 Squat Snatch @60-70% 1RM

WOD

7 Rounds:

2 Muscle Ups (4 C2B & 4 Ring Dips to modify)  

10 KB SDHP (70/53) (44/35)  

100m Sprint

Friday, March 6th

Mommy has hops! Alise is amazing!

Strength

Snatch Deadlift (halt @ knees & pockets) 2 x 3 @ 75%, 3 x 3 @ 80%

WOD

4 ROUNDS:

15 Squats  

20 Jump Rope Double Unders  

5 Ring Muscle Ups with Kip 

OR

15.2

Thursday, March 5th

Partners and Med Balls = a good workout!

Strength

5 ROUNDS:

5 Strict Bar Pull Ups  with wide grip

10 Narrow Squats  

WOD

"Juiced Grace"

30 Clean & Jerks (155/105)

Finisher Not for Time:

C- 3 x 20 GHD Sit Ups

    3 x 20 GHD Back Ext.

S- 3 x 15 GHD Sit Ups

    3 x 15 GHD Back Ext.

A- 3 x 10 GHD Sit Ups

     3 x 10 GHD Back Ext.

Wednesday, March 4th

Tessa with a PR on her 15.1 C&J!

Strength

Mid-thigh Snatch off blocks or from hang 3 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70%, 2 x 3 @ 75%

WOD

21-18-15-12-9-6-3

Lateral Box Step Overs (Athlete Does Not need to clear hips at top but must get both feet on the top)

Push Ups (Scale up to med ball Hands On The Ball)

Two Foot Out/One foot in Ladder (Down & Back) Done in between Sets

Tuesday, March 3rd

Strength

3 ROUNDS:

Handstand Hold Against Wall  1 minute

Hollow Body  Hold 1 minute

Superman  Hold 1 minute

WOD

6:00 Min. AMRAP

8 DL

6 HC 

4 FS

1 Red Tank Run

1 Two Foot Hurdle Section

Rest 3:00

6:00 Min. AMRAP

8 Med Ball Ring Rows

6 Ring Dips 

10 Box Jumps

Open 15.1 Photos

Photo Gallery by QuickGallery.com

Monday, March 2nd

Awesome for push-ups!

Strength

2 Snatch High Pull + 1 Power Snatch @ 50%, 60%, 65%, 2 sets @ 70%

and

DB/KB Front Rack Walking Lunges (3 x 12)

WOD

Partner WOD

40 One Arm Snatches (20 Each Arm)

30 One Arm Overhead Squats (15 Each Arm)

20 Weighted Pistols (10 Each Leg Alternating)

10 Weighted Pull Ups

20 Med Ball Tosses Between Each Station (20/14)

*One athlete uses a KB while the other athlete uses a DB (53/35) (55/35)

16 Minute Time Cap