Open Gym From 1:00-3:30PM will be cancelled for today!
5 Year Member Highlight: Nikki Irving
– How many days a week do you workout (and typically what time slot)?
CrossFit 2-3 days/week the 5:30pm classes mainly.
– What is your favorite thing about BCF?
The people 🙂
– What is your favorite movement/workout?Least favorite?
Fav – lunges, squats, abs. Least – clean and snap, or is it press, or push. Whatever the movement is where you toss the bar over your head – hate it.
– What is your favorite post WOD meal?
Big Buns or Taco Bell
– What accomplishment are you most proud of (inside or outside the box)?
The friendships I’ve made…and the little triceps I’ve developed.
– What is one goal you would like to accomplish in the next year?
Run as fast as Rich
– What advice can you provide to people new to the box?
It’s ok to modify! Don’t be intimidated, everyone started in the exact same spot as you. If you are not comfortable with the movements, come hang out with me, Christina, Jen, and Stef. We’ll help you modify.
Strength:
3RM Push Jerk
18:00
From the floor
Conditioning:
5 Rounds for Time
10/7 Ring Dips
10 Box Jump Overs (24/20)
10 Chest to Bar Pull ups (Fx: Pull ups)
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment from 5:00 – 6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Strength:
Every 90 seconds for 15:00
2 Deadlifts
Increase load every set
Conditioning:
10-8-6-4-2
Front Squat (155/105) (Fx: 115/80)
Burpees over the Bar
DB Power Cleans (50/35) (Fx: 35/20)
Finisher:
Accumulate a 6:00 plank on elbows
Skills:
Kipping Pull Up Technique
4-5 Sets of
Rx+: 6 Pull ups + 4 Chest to Bar Pull ups + 2 Bar Muscle ups
Rx: 6 Pull + 4 Chest to Bar Pull ups
Fx: Max Effort
Conditioning:
Free Beginner CrossFit Class at 6:30pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!
Strength:
4 Supersets of:
4 Bench Press @ 75-80%(A)
12 Barbell Back Rack Lunges (6L/6 R) (ME: From the floor)
Rest as needed
Conditioning:
For Time:
30/25 Cal Assault Bike or Ski Erg
50 Wall Ball Shots (20/14)
50 Power Snatches (75/55)
“Overview Of The Week:
Monday: “Grace”
Tuesday: Dumbbell Bench Press
Wednesday: Kipping Pull-ups
Thursday: Deadlifts
Friday Thrusters
Saturday: 19.1
Sunday: Rope Climb Skill Work
5 Year Member Highlight: Ciara Cluck
My favorite lift is a heavy power clean.I love clean complexes. My least favorite is anything with a snatch involved. I’m usually a 5:30 or 6:30 pm. I hate mornings. I love BCF because it’s like a second home to me. I started at BCF when I moved here from Arkansas and have never looked back.
It’s been an awesome 5 years of growth with the best people.
Conditioning:
“Grace”
For Time
30 Clean and Jerks (135/95)
12:00 Cap
Compare: 2/13/18
Finisher:
Every 90 seconds for 18:00
2 Back Squats
Increase load every set
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm We will touch up one more time on some handstand work! Last Skills session before the open! Make sure you come in if you want to work on being upside down.
Conditioning:
3 Rounds of:
AMRAP 2:
20/15 Ski Erg Cals
Max Reps Double KB Front Rack Lunge (10L/10R)
Rest 2:00
AMRAP 2:
20/15 AAB Cals
Max Reps Abmat Sit ups
Rest 2:00
AMRAP 2
20/15 Cal Row
Max Reps Rope Climbs
Rest 2:00
No Score: Go Hard and stay efficient
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Conditioning:
“The Chief”
5 rounds
AMRAP 3
3 power cleans (135/95)
6 pushups
9 air squats
Rest 1 minute after each AMRAP and then begin where you left off.
Compare to 4/21/2018
Finisher:
DB Strict Press
3 x 8-10 (ME)
3 x 8-10 Weighted Box Step Up (4-5 each side ME)
5 Year Member Highlight: Lauren Berlinger
– How many days a week do you workout (and typically what time slot)?
I aim for 4-5 days a week. The time I go varies a lot and usually depends on how hungry I am after work haha. My normal times now are either 4:30 or 6:30 pm.
– What is your favorite thing about BCF?
I’ve met a ton of awesome people who I highly doubt I would have ever met otherwise!
– What is your favorite movement/workout? Least favorite?
Favorite: Thrusters!! My two favorite workouts are Death by Thrusters and Kalsu. Least favorite: Double unders, deadlifts, and any gymnastics.
– What is your favorite post WOD meal?
Olive Garden and or Sugar Shack donuts
– What accomplishment are you most proud of (inside or outside the box)?
Inside the box: Getting my first strict pull up a few years ago. Also, on occasion, I’ll string together 20 double unders which is pretty exciting. Outside the box: I FINALLY worked up the courage to quit my job I hate (although I haven’t quite told them yet haha so I hope they don’t see this) and booked a one way flight abroad!
– What is one goal you would like to accomplish in the next year?
3 thrusters at 145
– What advice can you provide to people new to the box?
Don’t focus on your score or the whiteboard, just focus on yourself and improving your own fitness. Also, be sure to prioritize rest and recovery and be sure to eat enough to fuel your workouts! Macros are amazing for CrossFit performance and overall energy and I wish I had learned about them earlier.
Conditioning:
Open WOD 17.3
0:00-8:00
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, (225/155)
Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
If all reps are completed, time cap extends by 4 minutes
Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men: 45-75-95-115-135-155 lb.
Women: 35-55-65-75-95-105 lb.
Post WOD Finisher:
E2MOM 12:
2 Deadlift (ME)
Make sure to show your LOVE for your favorite CrossFit Gym and
vote for BCF for Best of NoVA CrossFit Gym
Strength:
Push Press
5 x 5 (Across: Heavier than last week)
Superset with:
3 x ME L-Sit Hold
rings, box, or paralletes
Conditioning:
5 Rounds for time:
10 Handstand Push Ups (Fx: 7 HSPU) (Rx+ 4″/2″)
20 Wall Balls (20/14)
3 burpee penalty if you break up (or stop moving) on wall balls
