Ballston CrossFit » Monday, January 2, 2017

Monday, January 2, 2017


Here is the layout for Programming and goals for the beginning of the new year.

20-Rep Squat Routine
Introduced by John McCallum in 1968, the 20-rep squat routine (2RSR)
is one of the oldest lifting programs there is. It was originally
coined “Squats and Milk” because old school lifters would drink a
gallon of milk a day while on it. The routine has you squat three
times a week for six weeks, with one set of 20 squats each workout.
And it gets better—every time you perform the 20 reps, you’re expected
to add 5lbs to the bar. To figure out your starting weight for this
monster, start with your 5RM and subtract 5lb from every workout you
will be doing in the six-week period. So if you plan to workout 3
times per week over 6 weeks, subtract 90 lbs to start. It might sound
like madness, but by the end of the 6th week your goal is to squat
your 5RM twenty times—as is the program’s design. Rich Froning and his
crew at CrossFit Mayhem have been using this program, albeit with a
few refining tweaks. Athletes at Mayhem are expected to use 60% of
their 1RM for their initial 20-rep starting weight, and perform the
routine only twice a week on Mondays and Thursdays.

BCF/CFR7 20 Rep Squat Schedule:
January 2nd and 5th: Establish a 5RM back squat and front squat
– 6 week cycle timeline January 9- February 17.

– Week 1/3/5: Monday back squat, Thursday front squat

– Week 2/4/6: Tuesday back squat, Friday front squat

-If you miss a week you can still fall in at any time

Benefits and increase of:

– Strength increase

– Endurance

– Mental toughness

2017 CrossFit Open:
Another year of competing in the world wide open is approaching. In
order to prepare, we will be performing Open WODs from previous yeas
every Thursday and Friday leading up to the CrossFit Open. These WODs
will be the focus of the day and should be hit with competition
intensity. We will also be partnering up to practice judging. Strength
and EMOM finishers will be secondary to these WODs.


– Ensures athletes understand standards of movements and how to judge
for the Official open season

– The opportunity to test your fitness from previous years WODs

– Educates members new to CrossFit on what the Open is and the Format

BCF/CFR7 Open Schedule:

– WODs are released Thursday evenings:
– WODs on performed on Friday at both boxes
– WOD re-test available during Open Gym on Sunday

Judging Open WODS will not be provided on days other than Friday.
Athletes must find their own judges and ensure the scores are
submitted by the deadline for verification

STAGE 1: The Open

Five Weeks | Feb. 23 – March 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open begins Jan. 12, 2017.

The Open is the first stage of the CrossFit Games season and the
largest community event of the year. Every year, hundreds of thousands
of athletes come together to compete in the worldwide, online

Anyone aged 14 or older can compete in the Open. All you have to do is
sign up at and log your score each week. Workouts
are released on Thursdays at 5 p.m. PT, and athletes have four days to
complete the workout for the week and submit their score. Scores are
due before 5 p.m. PT the following Monday. Complete the workouts at a
CrossFit affiliate with a judge, or film your effort from anywhere in
the world and submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the
prescribed workout. This option makes the all-inclusive event even
more accessible to the masses.

At the end of five weeks, the fittest move on to the next stages of
competition: The Regionals and The Online Qualifier.

Alright athletes, that’s it. Let’s get motivated and crush 2017 together.


Tuesday: Core Blast! 5:40pm. 30 mins of Core Work. Use your membership or drop in for $10.

Tuesday: FREE CrossFit Intro Class at 6:30pm. Email: [email protected] to join!

Wednesday, Jan 4th – Mighty Meals FREE Samples 6pm-8pm

Thursday: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.

Saturday: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!

Sunday: Yoga @10am is free for members and only $10 for drop ins

Sunday: Skills class at 12:15pm, going over muscle ups and handstand walks

Sunday, Jan 8th – Nutrition Workshop @ 1PM


Strength/Skill Schedule This Week

Monday: Back Squat
Tuesday: Long MetCon
Wednesday: Strict Press
Thursday: Front Squat
Friday: Deadlifts
Saturday: “Man Test” WOD
Sunday: Split Jerk



Establish a 5 RM Back Squat

9 Power Cleans 135/95
15 T2B
*RX+ 185/125 and 3″ HSPU deficit

9 Power Cleans 115/80
9 HSPU, women: 1 abmat
9 T2B

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