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4
Mar

Tuesday, March 5, 2019

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment tonight 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.

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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!!

Congratulation to Jen Masi from everyone here at Ballston CrossFit on recently getting engaged! 

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Strength:

E3MOM 15
3 Back Squats @80-85%

Conditioning: 

6 Rounds Alternating with a Partner (3 Rounds Each)
250m Row
12 Deadlifts (185/135) (Fx: 135/95) (Rx+: 225/155)
4 Power Cleans (185/135) (Fx: 135/95) (Rx+: 225/155)

3
Mar

Monday, March 4, 2019

Overview Of The Week:
Monday: Weighted Strict Pull-ups
Tuesday Back Squats
Wednesday: Push Press
Thursday: EMOM
Friday: Hang Power Snatch Complex
Saturday: Open 19.3
Friday: Push Jerk

5 Year Member Highlight: Meg Capasso

– How many days a week do you workout (and typically what time slot)? 6 days in the evening

What is your favorite thing about BCF?

My favorite thing about BCF is the community and lifelong friends that I have made

– What is your favorite movement/workout? Least favorite?

My favorite move is weighted strict pull ups and least favorite are overhead squats

What is your favorite post WOD meal?

My favorite post WOD meal is taco salad or a smoothie!

– What is one goal you would like to accomplish in the next year?

My goal is to be able to do butterfly pull-ups in workouts

What advice can you provide to people new to the box?

My advice to new members would be don’t compare yourself to others and stay positive especially when learning new skills

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Strength: 

Rx+:
4 Rounds
3 Weighted Strict C2B Pull Ups (ME)
10 Plate GHD Sit Ups (A)

Rx:
4 Rounds
3 Weighted Strict Pull Ups (ME)
15 Plate Sit ups (A)

Fx:
4 Rounds
3-5 Strict Pull Ups
15 Plate Sit Ups (A)

Rest 2 Minutes Between Sets

Conditioning: 

AMRAP 12
15 Power Snatches (75/55)
15 Handstand Push Ups (Fx: 15 Hand Release Push Ups)
10 Meter Handstand Walk (Fx: 10m Bear Crawl + 10 Shoulder Taps on the Wall)

 

2
Mar

Sunday, March 3, 2019

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm we will focus on Ring Muscle ups!

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Open Gym at 1PM we will be running two additional heats for 19.2 just in case you missed on Friday!


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4PM – FREE Faith and Fitness Workout & Discussion

Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!

Strength: 

15:00 Find a Heavy 5 rep Thruster
then AMRAP 3
Max Thrusters at 60%

Condition: 

AMRAP 10
5 Deadlifts (115/80) (Fx: 95/65)
5 Hang Power Cleans (115/80) (Fx: 95/65)
5 Push Jerks (115/80) (Fx: 95/65)
10 Burpees  

1
Mar

Saturday, March 2, 2019

Open 19.2

CrossFt Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars 
  50 double-unders
  15 squat cleans (135/85)  
  25 toes-to-bars
  50 double-unders
  13 squat cleans (185/125)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans (315/205)

Stop at 20 minutes.

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Scaled 

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 hanging knee-raises
  50 single-unders
  15 squat cleans (95/55)
  25 hanging knee-raises
  50 single-unders
  13 squat cleans (115/75)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  11 squat cleans (135/85)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  9 squat cleans (155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee-raises
  50 single-unders
  7 squat cleans (185/135) 

Stop at 20 minutes.

28
Feb

Friday, March 1, 2019

5 Year member Highlight: Justin Swietlik

– How many days a week do you workout (and typically what time slot)?

3-4 days/week, strictly mornings (530am crew!).

– What is your favorite thing about BCF?

Two things… #1 The people, friendships, and camaraderie. #2, Each visit to BCF is a brief opportunity to narrow my focus and push for self-improvement, which I love.

What is your favorite movement/workout? Least favorite?

Anything long and with light weights or bodyweight (endurance!). Anything with very heavy barbells 🙁

What is your favorite post WOD meal?

Since it’s almost always breakfast, I’d say my peanut butter smoothie… mainly because my son loves to make them with me.

– What accomplishment are you most proud of (inside or outside the box)?

The level of dedication, consistency, and hard work I’ve been able to bring to the box, and the progress I’ve made as a result.

What is one goal you would like to accomplish in the next year?

For me, maintaining my current level of consistency, effort, and improvement will be a win.

What advice can you provide to people new to the box?

You’ve got plenty of time to make gains. Don’t try to do too much too soon. Stay focused, work hard, and enjoy the process.

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Strength:

Strict Press
5 x 5 ( ~75% of 1 RM Across)

Conditioning:

Buy In:
Row 500m

Then, 4 Rounds:
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups

Cash Out:
Row 500m


1 Timothy 4:8 For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

27
Feb

Thursday, February 28, 2019


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Skills:

Pistols
and Single Leg squat progression
Rx: AMRAP 3 Max Pistols

Coaches Choice for progressions

Conditioning: 

4 Rounds
Rotating movements every 1:30
Ski Erg
Wall Ball Shots
Bike
Russian KBS 32/24
Plank on Elbows

Not for score

26
Feb

Wednesday, February 27, 2019

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Strength:

20 Minutes:
Hang Power Snatch
5 x 2 @ 85% of 1 RM Power Snatch

Conditioning: 

Alternating 6 Rounds with a Partner (3 Rounds each)
20/17 Cal Row
20 Handstand Push ups (Fx: 10/7) (RX+: 4″/2″ deficit)
15 Toes to Bar (Fx: 10 T2B) (RX+: 20 T2B)

25
Feb

Tuesday, February 26, 2019

Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Core Blast Cancelled!!!

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Strength:

Front Squat
15:00 to Find a Heavy Triple
Then 2 x 3 at 85% of Heavy Triple 1:30 between sets

Total Time – 21:00

Conditioning: 

For Time
3 Burpees over Bar
15 Cleans (95/65) (Fx: 75/55) (Rx+: 135/95)
6 Burpees over Bar
12 Cleans (115/80) (Fx: 95/65) (Rx+: 155/105)
9 Burpees over Bar
9 Cleans (135/95) (Fx: 115/80) (Rx+: 185/125)
12 Burpees over Bar
6 Cleans (155/105) (Fx: 135/95) (Rx+: 205/135)
15 Burpees over Bar
3 Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)

16:00 Cap

Cleans may be power or squat