OMGPop

Tiffany is always happy at CFB. No matter what

 WOD 3/27/11

3 x 400m Sprints at 85-90% effort (based off of your 400m Personal Record). 1:1 Work to Rest ratio

For max reps in 2.5 minutes
250m Row
Burpees
Rest 30 seconds

 
For max reps in 2.5 minutes
250m Row
Chest to bar Pull ups
Rest 30 seconds

 
For max reps in 2.5 minutes
250m Row
Kettlebell Swings (55/35)
Rest 30 seconds

 
For max reps in 2.5 minutes
250m Row
Box Jumps (24/20)

Food For Thought: Do you hold yourself to the movement standards when no one is watching? When was the last time you've not counted a rep when counting yourself?

Second Pull

WOD 3/26/12

Front Squat 5-5-3-3-1-1-1

Every minute for 20 minutes:

3 Squat Cleans (135/95)

5 Bar Facing Burpees

This work out will be done in intervals.  At the top of every minute you will complete squat cleans and burpees.  If you go over the minute you will finish the work for that interval and start up at the top of the next minute.  The goal is to get all 20 intervals, scale accordingly!

Coaches note: The snatch (and clean) is broken down into three pulls. The first pull is the initial pull off of the ground, the second pull (and most explosive element of the snatch) is taking the bar from the hang position to the waist. The final pull is initiated when the athlete has reached full upward extension and begins pulling them self under the bar. Notice in the video that during the first and second pull the arms remain straight until full hip and knee extension has been reached at which point the athlete initiates the third pull under the bar and the arms bend while pulling the athlete down faster.

Even in slow motion you can see a dramatic increase in speed when the bar goes from the knee to the hip which is the athlete "jumping" the bar up. Lastly pay attention to how close they keep the bar to the body; pulling the bar into their hip crease as the complete the second pull. The same basic principles apply to the clean.

Friday Night Lights

WOD 3/23/12

Squat Snatch - Work up to a heavy single then complete 5 singles at 90-95%

AMRAP in 10 minutes:

7 Push Press (115/75)
10 Toes to bar
13 Box Jumps (24/20)

Cash Out: 200 Double Unders or 400 Singles

The last workout of the CrossFit Open is this week. We will be holding the workout at 7:45pm Friday evening here at CFB. RSVP for the event at our facebook event page. Anyone can participate in the workout whether they scale it or not. We welcome all to come watch and afterwards we will have a party at CFB to celebrate so bring your food and beverages!

Shawshank

WOD 3/22/12

Back Squat 10-10-10-10

2 Rounds:

16 Thrusters right arm w/one DB 45/30
12 Lunges/leg w DB
16 Thrusters left arm
24 Push Ups

Rest 1 min

3 Rounds
8 Power Snatch right arm w/ DB
12 DB Russian twists
8 Power Snatch left arm
12 Dumbbell Deadlift (each side)

The last workout of the CrossFit Open is this week. We will be holding the workout at 7:45pm Friday evening here at CFB. RSVP for the event at our facebook event page. Anyone can participate in the workout whether they scale it or not. We welcome all to come watch and afterwards we will have a party at CFB to celebrate so bring your food and beverages!

99

WOD 3/21/12

"Tabata Nedab"

Row (max meters)

Box Jumps (30/24)

KB Swings (70/55)

Wall Ball (20/14)

Double Unders

one minute rest between tabatas

This was Brian's birthday workout from last week. Score is total repetitions completed for each tabata interval (max distance on rower). Post scores to comments.

The last workout of the CrossFit Open is this week. We will be holding the workout at 7:45pm Friday evening here at CFB. RSVP for the event at our facebook event page. Anyone can participate in the workout whether they scale it or not. We welcome all to come watch and afterwards we will have a party at CFB to celebrate so bring your food and beverages!

Hamstrung

WOD 3/20/12

Deadlift - Find your 1 rep max

"Annie"

50-40-30-20-10

Double Unders

Sit-Ups

Cash Out: 3 sets of 10 on GHD back extensions. Rest 1-2 minutes between sets. Partner Hamstring stretch after.

Coaches note: You can probably deadlift more weight incorrectly than you can correctly. Too many times we see athletes sacrificing form for a bigger weight, especially on deadlift. Keep your form first, worry about weight second. Wear a weight belt to reinforce your midsection and to help keep your back straight.

Mark Rippetoe - Deadlift Anatomy

Mark Rippetoe - Deadlift Alignment Pt 1

Mark Rippetoe - Deadlift Alignment Pt 2

The last workout of the CrossFit Open is this week. We will be holding the workout at 7:45pm Friday evening here at CFB. RSVP for the event at our facebook event page. Anyone can participate in the workout whether they scale it or not. We welcome all to come watch and afterwards we will have a party at CFB to celebrate so bring your food and beverages!

Push Yourself

WOD 3/19/12

Clean & Jerk 1-1-1-1-1

As quickly as possible

50 Chest to bar Pullups
50 Burpees

Rest

 
With as few breaks as possible:
10 Turkish Get-ups/arm (Use KB, DB, or Barbell)

This was the 2nd workout at the 2009 CrossFit Games South Central Regional. Dutch Lowy completed the workout in 3:13 and finished 1st overall to continue to the CrossFit Games.

Gotta Have It

Erik Post Burpees

WOD 3/16/12

4 Sets of Bear Complex -Increase load each set

1 Bear Complex = 4 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press to back
1 Back Squat
1 Push Press to front (then down to a touch and go to start the next power clean)

For Time:

500m Row

Max Pull-Ups

Score is row time minus one second for each pull-up completed. No more than 10 seconds between getting off the rower and beginning your pull-ups.

Tabata Mash-Up

Kettlebell Swings (55/35)

Burpees

8 total intervals (4 of each movement)of 20 seconds of work, 10 seconds of rest, alternating each interval between KB Swings and Burpees. Score is total reps completed.

No stretching class tomorrow but we will have our 10am class and our free 11am class.

12.4

Stefan Loves Burpees

WOD 3/15/12

Overhead Squat 5-5-5-5-5

AMRAP in 5 minutes:

5 Ground to Overhead (45/25# Bumper)

15 Double Unders

Immediately followed by:

21-15-9

Russian Twists

Sit-Ups

Hollow Rocks

Immediately followed by:

1000m Run

Your score is the number of rounds completed in the 5 minute AMRAP and your time to complet the entire WOD (include the 5 minute AMRAP in total time).

Workout 12.4 was just announced. AMRAP in 12 minutes of 150 Wall Ball, 90 Double Unders, 30 Muscle Ups. Who's in for Saturday at 1pm here at CFB?

Featured Athlete – Stephanie Chambers

Beast Mode Is Right!

My name is Stephanie Chambers and I am 29 years old. I remember squeezing into a pair of size 8 pants thinking to myself I CANNOT get into double-digit pant sizes. I signed up for a globo gym membership and got a personal trainer the next day.

I had been working out at the gym for a few months when a co-worker, who is on the local roller derby team, invited me to the Saturday roller derby class at CrossFit Beaumont. I pulled into the parking lot pretty confident that I would rock whatever workout they had, I mean, I had been going to the gym; it couldn’t be THAT hard. I was wrong. That ten-minute sit-up, air squat and push up AMRAP left me gasping for air. I singed up for the on-ramp classes the next week and learned very quickly to check my ego at the door. That was in March 2011.

Stephanie Before

At first I was only going two days a week, using CFB to supplement my globo gym workouts. It wasn’t long before I started dreading going to the gym and absolutely couldn’t wait for the days I went to CFB. I looked at the WODs every night before I went to sleep. I talked about it to anyone who would listen to me. I was and still am obsessed with the CrossFit workout regimen. In August 2011, I ditched the trainer and the gym and signed on at CFB full time. I also started to buy into the paleo lifestyle and switched up my eating habits. The progress I’ve made has been awesome. When I started CFB I was doing ring rows and struggling to do any movement with a barbell and scaled every single workout. Today, I’m on the board for max rep pull-ups and almost all of the major lifts and squats and am able to RX pretty much every workout.

CrossFit has changed my views on health and fitness and my life. There is no limit. It never gets easier. There is always a challenge. You can always get better. I love the CrossFit community and the support you get from everyone. The coaches and other athletes always push you and cheer you on. I love getting to cheer everyone else on and it’s so neat to get to watch everyone else progress and make huge gains.

I can’t thank Neal and the other coaches enough for all of their encouragement and for always pushing me beyond my comfort zone. I am happy to say that I’m down to a size 4, my bf % has dropped from almost 24% to 21%, I’m more toned and most importantly I feel better overall. I know with CrossFit and the community that comes with it, I can only continue to get better.

Stephanie After

EVERYONE should do CrossFit or at least give it a good honest try. It will change your life, I promise.