Tag Archives: CrossFit

Sunday, 9/9/12

8 Sep

ADVANCED OLY with Jim, 9-11am.

THE “GIRLS”, with Tim, 9-10am.

STRONGMAN, with Tim, 10-11am – no stones yet, but it’ll be fun!

CROGA, with Tim, 11-12pm.

ONE HOUR OLY, with Jim, 12-1pm.


HYBRID OLY SESSION, with Jim, 2-4pm.

More reading materials for those of you who attended the seminar and are looking for more details on what we covered – here’s a spread of some really pithy articles worth pouring through in the coming week:

Is Your Gut Leaky?

Fats: Which to Eat, and Which to Ditch.

9 Steps to Perfect Health – a good overview of the some of the gluten stuff we talked about.

The Alcohol Manifesto.

Really great sources for all kinds of tasty food that you can order specifically in preparation for 30 days of changing it up!

A great list of other resources that you can be following online to help you learn more about what these 30 days are all about.

A great turn out for the Nutrition Seminar on Saturday afternoon!


Here’s an explanation of what this class is all about.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes. Lax Ball Feet and Lower Legs, 5 minutes.

MOBILITY: Coach’s Choice, 5 minutes.

DYNAMIC WARM-UP: Easy 500m Row.


3 rounds for time:
Row 500m
Deadlift (Bodyweight), 12 reps
Box jumps (24/20), 21 reps

*if bodyweight is too heavy, default to 1/2 bodyweight and don’t worry about “not working heavy enough” – GO FASTER!

We last did “Christine” on April 5, 2012!

Strongman Sunday is going to get better and better as we go along…
grab a coffee and come out and play. We’ve got all KINDS of toys set to debut!



ASK MEG. Gotta question about the BCCC? Ask Meg!

4 Sep

I have a general concept of this program, but what are the restrictions during the month?

Is all alcohol off the table?

Is it to make the best attempt possible to eat clean?

I have a pretty healthy lifestyle and try to make good choices for the majority of the time.


Glad to hear you’re interested in participating!
So, here’s the deal with all of this. We don’t make broad/sweeping recommendations for everyone, mostly because we recognize that every single person is not only in a different place in their journey mentally, but also physically. We have people coming into this that are eating Frosted Flakes for breakfast every morning and a pound of pasta at dinner and are thin and want to be stronger, and we have people that are 80 pounds overweight that drink 8 diet sodas every day, and we have people that eat pretty strict Paleo and want to lose a few more pounds of bodyweight. We also have people that are training for the Games, for triathlons, and for Oly lifting competitions. So, if you think about it, there’s no way I could just tell all of those people to do the same exact thing.
That said, when you come to the nutrition seminar you’ll get a sense of suggestions we make that pretty much everyone can benefit from (choosing whole foods over packaged foods, cooking vs eating every lunch in a restaurant, avoiding sugar, etc). We view the BCCC as a time that everyone can set a goal and take a month to really focus 100% of your energy to complete that goal, in whatever form that may be.
So, as a long and rambling response to a very short question, is alcohol off the table? It depends on where you’re coming from and what you want. If you just want to explore what it feels like to ditch gluten for awhile, then beer would be off the table, but wine wouldn’t. If you find yourself eating really clean during the week then faceplanting into cheese fries on Friday nights after 4 vodka tonics, then I’d possibly take a few weeks to see if weekend alcohol consumption is really as benign as you may think. If you really want to see how much body fat you can drop with a month of focus, then yes, alcohol would be off the table (because as much as we want to dance around the issue – trust me, I love red wine – there’s nothing about alcohol that’s doing you any favors with regard to body comp). Do you have to give up alcohol FOREVER? Absolutely not. Is it possible to go an entire month without drinking? Absolutely YES.
Is it about eating as clean as possible? Yes, depending on your definition of eating clean. I’d say it’s really more a month of focusing on nutrition. 
I think it would be awesome if you could come to the nutrition seminar on Saturday and get a feel for the experiments we’ve done and the success we’ve seen so many members have over all the prior incarnations of the BCCC. If you want to wait to decide about participating til then, that’s perfectly all right. 
I hope this helps. Let me know if you have any more questions at all!

Friday, 8/17/12

16 Aug

A little weekend reading:

1. WHY DO IT RIGHT WHEN I CAN DO IT WRONG? – why Range of Motion matters… and why we love sexy metcons too but you should probably do them well – it’s SEXIER!

2. CROSSFIT, it’s not for everyone. – seriously, not joking.

3. Eggs, Cigarettes – you saw the study, now read about it so you don’t sound silly.

4. 5 Tips to Improve Your Deadlift – from Tony Gentilcore. IN PREPARATION FOR THE TOTAL!

5. Our new and improved CFCC Staff Page – you’ll notice a few new additions!  Stay tuned for more info!

The top of the thruster. If you don’t look like this – you’re not done yet.

SELF-MYOFASCIAL RELEASE: As needed, until 5 past.

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch. Wall Quad Stretch, 1 minute each side. Femur out of Butt Stretch, 1 minute each side.

DYNAMIC WARM-UP: 27 Squats. http://www.youtube.com/watch?v=wXkh8ofejc0

STRENGTH: Front Squat, up to a peak of 3.


“Death by Thrusters” at 135lbs./95lbs. 

Every minute on the minute do one more thruster. 

For example, in minute one, complete 1 thruster, in minute two, 2 thrusters, in minute three, 3 thrusters, etc…  when you can no longer complete the number of thrusters in the minute given, you are done.  Record the number of minutes you DID complete PLUS the number of thrusters you completed in the last minute before time was up.


Thursday, 8/16/12

15 Aug

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, from 9-11am and 730-930pm.
CROGA with Tim at 1pm and 6pm.

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” -Wayne Gretzky (Don’t wait to be better to get here – just GET IN HERE!)

Looking for some good recipes and easy cooking demos to gear up for the BCCC in September?

Some intriguing thoughts on how we think about time, from Balanced Bites.

New member, Dan, gives Tim “the look of death” upon Tim’s suggestion that he keep his elbows up during the Front Squat. We’re totally cool with “the look of death” – as long as you promise to high-five us later!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side. Pec Roll “Y” and “T”, 30 seconds each side, each arm.

DYNAMIC WARM-UP: Boz Overhead Squat Warm-up.

STRENGTH: Barbell Press, up to a peak of 3 (for speed).


If you cannot yet COMFORTABLY Overhead Squat, Front Squat for today’s WOD instead.


Use your peak of 3 for the Barbell Press and complete:

AMRAP in 10 minutes:

Overhead Squat, 10 reps.

Run up the stairs at the back of the gym, or at the front of the gym (larger classes should simply split in half) – run up 3 times, run down 3 times.

More good thoughts from your fellow CFCCers on Facebook. – if you haven’t already, LIKE US!

Wednesday, 3/15/12

14 Aug

CROSSFIT ENDURANCE (Running) with Liz at 630am.

CROGA with Tim at 8am.


CROSSFIT ENDURANCE (Rowing) with Liz at 530pm.

INTRO to OLY with Sammy, 530-7pm.

GYMNASTICS with Sammy, 730pm.

FOUNDATIONS with Liz at 630pm.

CFCCEats.  And the kinds of food and feelings (!) you can look forward to during the upcoming BCCC!

What is earthing?  Or… why being barefoot kind of makes everything right with the world.

Wale, getting low in the Back Squat on Monday.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders/Glutes/Hamstrings, 5 minutes.

DYNAMIC WARM-UP: 1 rep each side of: Mobilize in a lunged position with arms straight out (“T”)– first, turn to face to behind you to the left, then right – second, tilt to touch one arm to the ground to the left and the ground to the right – third, aim to lift the chest to ceiling and get your same-side-hand to touch your back leg while raising your other arm to the ceiling. Then, 10 reps of CrossFit Football style BURPEES.

STRENGTH: Conventional Deadlift, up to a peak of 2.


5 Rounds for time of:

5 Deadlifts (275/185)

10 Burpees

*if you cannot complete this as rx’d – use 75% of your peak of 2 for the day.

For your previous score(s) on this WOD check out past blog posts.

Tuesday, 8/14/12

13 Aug

HYBRID OLY, with Jim, 530-730pm.
ADVANCED OLY, with Jim, 9-11am and 730-930pm.
CROGA with Tim, 6pm.
INTRO to OLY, with Erin, 7-9am, with Jim 1130-1pm.

Should you consume caffeine before a workout?

How does coffee affect insulin levels? – read: affect your WAISTLINE.

Wanna learn to cook things that actually taste good and are good for you?  Come meet the author of WELL FED, a book that exemplifies this, AT CFCC on August 30th, 630-830pm.  There will be fun snacks and some talk about how a change in diet created a change in a truly inspirational woman’s life.  Come join us! REGISTER for FREE here.

Kevin and Lauren, showing why pull-ups are important. 🙂

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

POSTURAL ACTIVATION: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs).

DYNAMIC WARM-UP: 2 minutes of: 3 reps Scap Push-ups, 5 second wide-grip pronated Scap Pull-ups on bar, 5 second supinated grip of the same, 4 Jumping Lunges (jump a total of 4 times), Arm Swings as needed.

STRENGTH: Pronated Grip Pull-up, up to a peak of 2.


Every minute on the minute, for 12 minutes:

Attempt your peak of 3 pull-up (choose from the two previous weeks) for one rep.

Then complete, men: 10 push-ups, women: 5 push-ups, followed by 10 jumping lunges (10 total jumps) 

For every round in which you do not complete the total amount of work, you get a point.  Your score is your total number of points. 

*if you must, ask a Coach to estimate a 3-rep max for you.

If you have consistent muscle-ups you may also complete:

AMRAP in 12 minutes of “Nate” – 2 Muscle-ups, 4 HSPU, 8 Kettlebell Swings (2/1.5)

Friday, 8/10/12

9 Aug

Some reading for the weekend:

32 Slow-Living Inspired Ways to Spend Summer (before it ends!) from Mark’s Daily Apple!

Is CrossFit dangerous? A pretty incredible story – and, at the end, a CrossFit Headquarters Level 1 Coach raps to Biggie Smalls – what more could you ask for???

Required reading: “If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself…Enjoy your achievements as well as your plans.”

Tekla, catches some air on the burpee – even though no one said anything about vertical jumping! The burpee INCLUDES the jump – if you’re not leaving the ground, you’re not working hard enough! Today’s WOD will make that jump pretty intentional – USE IT!

SELF-MYOFASCIAL RELEASE: As needed, until 5 past.

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.


ACTIVATION: Take 3 minutes to work up to a max Box Jump (record your height).

STRENGTH: Front Squat, up to a peak of 1.


5 Rounds of:

Box Jump (80-90% of peak of 1 from today), 3 reps

Burpees with a Vertical Jump (aim to hit the ceiling – don’t worry if it’s not the exact same jump every time), 5 reps

Jumping Lunges, 10 reps (switch feet 10 total times)