CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
3

10 4 16

The FDA Isn’t Sure What The Term ‘Healthy’ Even Means

4 rounds of:
8 romanian deadlifts

4 rounds of:
8 bulgarian lunges 
20 bicep curls

15:00 perform on the minute with 1 minute of rest:
3 tire flips minute 1
40 yard sled push minute 2
rest minute 3

20160921_191459

Oct
2

10 3 16

Why You Crave Food After Mentally Taxing Tasks—And How Exercise Can Help

8 rounds of:
2 front squats, @ increasing load for a rep heavy

5 rounds of:
1 chest to bar pull ups increasing load each round
1 dip increasing load each round

1 mile run for time:

20160918_104835

Oct
2

10 2 16

Fit? Then Sitting is Not the New Smoking

establish a 1 rep max of each in the complex of:
1 shoulder press
1 push press
1 push jerk

5 rounds of:
20 calorie row
15 thrusters @ 115lbs/75lbs
10 pull ups @ strict

20160927_180619

Oct
1

10 1 16

Sep
29

9 30 16

Exercise is good for your brain, as long as you don’t skip too many workouts: study

as many rounds as possible in 20 minutes of:
100 double-unders
100 feet walking lunge

img_1137

Sep
28

9 29 16

Exercise vs. Diet: What’s Better For Cutting Calories?

5 . 3 . 2 . 1 . 1 . 1 reps of:
bench press for a 1 rep max
*2:00 – 3:00 rest between rounds

5 rounds of:
2 over head squats for a 2 rep heavy
*2:00 – 3:00 rest between rounds

5 rounds of:
20 dips
20 deficit push ups

20160918_103652

Sep
27

9 28 16

How Exercise Can Help Stop Your Food Cravings

active recovery/open gym/make up a wod:

400 meter jog or row
2:00 active mobility

400 meter jog or row
2:00 active mobility

1 round for time of:
400 meter run
20 wall balls @ 30lbs/20lbs
30 burpees
40 box jumps @ 20″/24″
400 meter run
*15:00 time cap

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
all includes partner mashing

20160906_191038

Sep
26

9 27 16

Doctors ‘prescribe’ fresh produce with help from food banks

8 rounds of:
1 back squat @ increasing load for a 1 rep max

5 rounds of:
3 hang snatches @ increasing load for a 3 rep heavy

5 rounds for time of:
10 supine ring rows
5 dumbbell snatches right arm @ 55lbs/70lbs
5 dumbbell snatches left arm @ 55lbs/70lbs

20160906_190740

Sep
25

9 26 16

How To Start When You Have 50+ Pounds To Lose

Preparing to 1 Rep Max

“What are you hoping to hit for the CrossFit Total or a 1rep max?”. When it comes time to get under a bar you’d better have a plan. Here’s how.

1- Take it easy in the gym or rest completely for a day or two prior to doing a CFT. If you were going to total on a Saturday it would be a good idea to work at 70% or so effort on Thursday, rest completely on Friday (maybe some light mobility work or active recovery type stuff) and go for it on Saturday. Make sure your nutrition is in line with your goals. Do you want to perform well on the total? Do you think that boozing it up the night before and eating offensive (for you) foods will help, or hinder, that performance? If you take your training seriously and want to better yourself then act like it.

2- Have goals. Know what numbers you’d like to hit. You can take numbers that you’ve been working at recently and extrapolate 1RMs using a nifty 1 Rep Max Calculator. Preferably you will have some rep maxes in the 2-5 rep range since the further away you get from that the less reliable the predictions become. If you haven’t been training long and don’t yet have any 2-5 rep max then use the CF Total to establish those and wait until next time around to do 1RMs. There is still so much learning to do on the lifts and hence no sense hitting 1RMs with such little experience, ego be damned.

3- Have a plan. Map out your warm ups. Today is not the day to be doing a metric ton of warm up reps. Let’s take a hypothetical lifter with a previous 1RM of 355 hoping to establish a new 1RM on the squat of 365lbs, his or her time under the bar should look something like this.

Warm-Up: 45×5, 135×5, 185×5, 225×3, 275×3, 315×1, then

1st attempt – 335
2nd attempt – 355
3rd attempt – Set a new 1RM at 365

Establishing a new 1RM of 185 with a previous best of 177.5 might look like this.

Warm-Up: 45×5, 75×5, 105×5, 125×3, 145×1

1st attempt – 165
2nd attempt – 177.5
3rd attempt – 185

This is obviously subject to change depending on how the warm ups feel and how the 1st two attempts go. Maybe you have more in you than you and the 1RM calculator thought you did, but maybe you don’t. As Rip says “Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.” There is a world of difference between training and testing, but that is an entirely different topic. Just remember that today is a test day.

4- Realize that the press is a finicky lift. Gains made are often small and hard won. To go from a 1RM of 85 to 87 represents a 2.5% increase. If you have been training long enough you may (really should) be thankful for this type of increase. My point is to say that you should not be greedy with the press. Instead be frugal and take small rewards. Also, don’t overdo the warm ups as this lift fatigues quickly. Usings the example above of hoping to set a new 1RM of 87, here’s a possible warm up scheme.

Warm-Up: 33×5, 53×3, 63×2, 73×1, 77×1

1st attempt – 81
2nd attempt – 85
3rd attempt – 87

5- The deadlift will be largely warmed up by the squat and will not need a lot of warm up reps on it’s own. Here’s an example of the above 365 squatter hoping to establish a new 1RM of 405 with a previous best of 395

Warm-Up: 135×5, 225×3, 315×1, 365×1

1st attempt – 385
2nd attempt – 405
3rd attempt – Go for it, it’s the last rep of the day!

6- You need to rest between attempts (possibly 3-5 minutes) and if you are doing the CrossFit Total in a group class, you also have time constraints. During the warm ups is not the time to dilly-dally and wonder what you should load on the bar next. Having a plan allows you and your rack mates to move smoothly through the warm ups and into the reps and allows time to rest between attempts. If you don’t have a plan you will also cost your rack mates valuable time…don’t be that guy or gal.

The CrossFit Total or 1 rep maxes should be a fun day where you get to move some heavy weight around but that doesn’t mean don’t take it serious, too. Approach each lift with intent, unrack each squat from the uprights with authority and readiness, set up with a BIG BREATH for all your attempts that day. And if you don’t 1RM but gave your all, then celebrate that as well and live to lift another day. You’re a TFBA for showing up regardless.

wod:
8 rounds of:
deadlifts for a 1 rep max

5 rounds of:
5 hang power cleans for a 5 rep heavy

“freestyle fran”
1 round for time of:
45 pull ups
45 thrusters @ 95lbs/65lbs

20160918_104237

Sep
25

9 25 16

Over Training?

as many rounds/reps as possible in 7:00 of:
10 wall ball shots 30lbs/20lbs
8 toes to bar
*while you complete a round, your partner will hold a plank of choice (excludes bridge)

rest

as many rounds/reps as possible in 7:00 of:
5 burpees
5 box jumps @ 24/30
10 kettle bell swings @ santa cruz @ 53lbs/70lbs
*while you complete a round, your partner will perform max rep double unders

rest

1 round for time of:
1000 meter row
wall squat
*while 1 partner is rowing the other is performing a wall squat, partition as needed

20160918_100420

 

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