WOD/Events

17
Apr

Thursday, April 17, 2014

Over the last month or two, the BCF coaches have noticed a very concerning issue that has emerged, and one that will not be tolerated. A CrossFitter will not lie, cheat or steal, nor tolerate those who do. If you are performing a workout RX’d or FX’d, you must complete all of the required reps with the full range of motion. If you are unsure you did this, do not state you completed the workout as prescribed. I can assure you that if you are shorting a workout, either the coaches or other athletes will notice, and if we see a repeated trend with an athlete, you will no longer receive RX or FX scores, no exceptions. CrossFit is based on honor and respect. We have “Hero” WODS for a reason. Integrity and honor. Apply this to every WOD you perform. No excuses. Honor the movements and reps, honor the other athletes and your coaches. Intentional shorting of either will not be accepted at BCF.  
Just remember, as your coaches, we have a job to do here: to make sure that all of our members are accountable. And when Cheater is working next to an athlete who is working as hard as he can to get all his reps done and make sure his movements are done to standard, yet both of them finish at the same time, it creates negative feelings. We don’t want that. So, don’t cheat reps (or movement range of motion). Plus, the coaches know who is cheating. We are always counting (or videotaping) whether you know it or not. We are watching, please don’t make us address this with you.
The whiteboard that your name is sitting on top of, because you cheated, gets erased at the end of the day. No one will remember it tomorrow. But you will. Because you know that you did not do what was required of you. By putting a false number on that board, you are disrespecting not only yourself, but your coaches, your fellow athletes and the sport. LEAVE YOUR EGO AT THE DOOR. There are no prizes for being first on the daily WOD board and never will be. 
Lastly, if you get first place on the FX leaderboard 4-5 times, it is time for you to challenge yourself and bump up to a middle ground between the FX and RX weight and/or movements. Don’t take the easy road…you’re trying to challenge yourself and improve.
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Easter Sunday schedule update: 5:30pm WOD is only WOD.
On Monday, April 21st at 6:15 PM, Chiro Dr. Dan Alcorn (a licensed physical therapist and CrossFit Level 1 Trainer) will be providing a 30 minute squat mobility seminar that is free to all members. The seminar will address mobility techniques from the thoracic spine down to the foot/ankle and is a great opportunity to get some professional advice about any mobility deficits that limit the quality of your squat. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
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Fitness:
High-hang power clean (ride into front squat), 5×3 (A)
4 rounds, 1 minute stations:

  • Dumbbell snatch, 35/20
  • Double unders
  • Toes to bar

Performace:
High-hang clean; hang clean, 7×1.1 (70%)
4 rounds, 1 minute stations:

  • Dumbbell snatch, 50/30
  • Double unders
  • Toes to bar

15
Apr

Wednesday, April 16, 2014

Easter Sunday schedule update: 5:30pm WOD is only WOD. We will only have the Barbell Club if at least 5 people are reserved (please do not reserve unless you are 100% committed to attending).
On Monday, April 21st at 6:15 PM, Chiro Dr. Dan Alcorn (a licensed physical therapist and CrossFit Level 1 Trainer) will be providing a 30 minute squat mobility seminar that is free to all members. The seminar will address mobility techniques from the thoracic spine down to the foot/ankle and is a great opportunity to get some professional advice about any mobility deficits that limit the quality of your squat. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
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Fitness:
Deadlift, 5×5 (A)
*Increase 5-10 pounds from last week.
8 rounds:

  • 8 KB swings (24/16)
  • 8 Box jumps (24/20)
  • 8 Air squats

Performance:
Deadlift, 5×5 (ME)
8 rounds:

  • 8 KB swings (32/24)
  • 8 Box jumps (32/24)
  • 8 Air squats

 

14
Apr

Tuesday, April 15, 2014

Fitness:
Push press, 5×5 (A)
AMRAP 10:

  • 10 shoulder to overhead, 105/70
  • 10 over the bar burpees

Performance:
Push press, 5×5 ([email protected] 85%)
AMRAP 10:

  • 10 shoulder to overhead, 135/95
  • 10 over the bar burpees

13
Apr

Monday, April 14, 2014

Fitness & Performance:
“Jackie”
For time:

  • 1000 meter row
  • 45 pound Thruster, 50 reps
  • 30 pull-ups

*Compare to 11/28/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1397331312./666584896698383/?type=3&theater
 
Fitness:
Back squat, 5×5 (A)
Performance:
Back squat, 3×10 (ME)

12
Apr

Sunday, April 13, 2014

Yoga with Sima at 10am! Free for members and $10 cash for friends. The noon WOD and 1pm Barbell Club are cancelled (be sure to reserve the 11am and 5:30pm) so we can support our athletes at the Cap City Open at Trident CrossFit. Girls (Andrea and Jordan) compete at 10:45am and guys (Coach Jeremy and Jake) start at 12:45pm. Come out and support them!
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Technique: snatch technique (and lots of it!)
Fitness:
Snatch, 10×1 (A)
High-hang snatch, 5×2 (A)
Performance:
Snatch, find heavy single
High-hang snatch, 5×2 (60% of above)

11
Apr

Saturday, April 12, 2014

Free class at noon, bring your friends! Open gym at 1:15pm (reservations required). Be sure to check Barbell Club availability an hour before, people have been dropping at the last minute.
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Technique: split jerk
Fitness:
Clean & jerk, 7×2 (A)
15-10-5:

  • Front squats, 135/95
  • Pull-ups x2
  • Ring Dips x2

Performance:
Clean & jerk, find heavy double
15-10-5:

  • Front squats, 175/115
  • Muscle ups

10
Apr

Friday, April 11, 2014

Hip Hop Yoga and Dance Party with Sima on Friday night. Join Rx’d Yoga for an hour long yoga class set to hip hop music with an awesome DJ to keep the mood going. $10 drop-in includes class and dance party right after class (BYOB)! Best dressed will win a gift card from Reebok.
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“CrossFit Triathalon”
3 rounds for time:

  • Row 1000m
  • 100 double unders
  • Run 800m

*Compare to 4/5/2013

9
Apr

Thursday, April 10, 2014

Hip Hop Yoga and Dance Party with Sima on Friday night. Join Rx’d Yoga for an hour long yoga class set to hip hop music with an awesome DJ to keep the mood going. $10 drop-in includes class and dance party right after class (BYOB)! Best dressed will win a gift card from Reebok.
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Fitness:
Deadlift, 5×5 (A)
*Increase 5-10 pounds from last week.
Performance:
Deadlift, 5×3 (ME)
 
Fitness & Performance:
AMRAP 12:

  • 3 wallball shots, 20/14
  • 3 burpees
  • 6 wallball shots, 20/14
  • 6 burpees
  • 9 wallball shots, 20/14
  • 9 burpees

*Continue to add three reps to each movement until the allotted time is complete.
**Score is total reps.