CROSSFIT BMW WOD Schedule
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Nov
23

11 23 14

REST DAY

Congratulations to Michelle R. for passing the Crossfit Level 1 Certification Course. With her years of Crossfit experience I’m sure she’ll be coaching soon.

Turkey Throw down  was a blast yesterday,  I hope we all managed to enjoy what our Crossfit community is all about in a festive way, though someone forgot to turn up the heat. Sorry.

During the up coming season, there are a lot of charity organizations that could use a helping hand, If you have or know of one that can use our help as a community, we are more than happy to do so. 

Up coming schedule changes for the winter months Starting December 1st:
Friday 6:30 pm classes are temporarily cancelled.
Saturday fundamental class is changed to 9:00 am.

Reminder Note:
Please don’t track snow and salt into the box, bring a change of shoes with you.
Headphones while training is not advised.
Wipe down all equipment  as you replace it.
The up coming Lifts For Gifts will be the day we push for our 1rep max, ending our current strength cycle.

 

Nov
21

11 22 14

Turkey Throwdown Wod:
to be posted on  white board

Nov
20

11 21 14

Turkey Throwdown!

In honor of the upcoming seasonal gorging*, and to show how thankful we are for our Crossfit BMW crew, we’ve decided to put on a little in-house competition and pot-luck!

THIS Saturday, 11/22, we’ll be holding our second annual Turkey Throwdown.  Come at 10am for the Throwdown wod and stay for the feast!

We’re doing an in-box mini-competition that will fall within our typical hour-long class schedule. It’ll be a chance to THROWDOWN at other boxmates.  Immediately following, we’re planning a Thanksgiving-style potluck.  We’re hoping everyone can bring a little something to share, from plasticware to paleo pastries.  Check the sheet on the board to sign up to bring something!

*note, Crossfit BMW does not promote gorging of any kind.  Except maybe paleo gorging.

 

Mobility Drillz

Front Squat:
2 @ 65%
2 @ 70 %
2 @ 75%

3 rounds of:
3 front squats @ 80%
10 box jumps
7 toe to bars
Shoulder Press:
2 @ 65%
2 @ 70%
2 @ 75%

3 rounds of:
3 shoulder presses
3 burpees
9 sit ups

Nov
19

11 20 14

Turkey Throwdown!

In honor of the upcoming seasonal gorging*, and to show how thankful we are for our Crossfit BMW crew, we’ve decided to put on a little in-house competition and pot-luck!

THIS Saturday, 11/22, we’ll be holding our second annual Turkey Throwdown.  Come at 10am for the Throwdown wod and stay for the feast!

We’re doing an in-box mini-competition that will fall within our typical hour-long class schedule. It’ll be a chance to THROWDOWN at other boxmates.  Immediately following, we’re planning a Thanksgiving-style potluck.  We’re hoping everyone can bring a little something to share, from plasticware to paleo pastries.  Check the sheet on the board to sign up to bring something!

*note, Crossfit BMW does not promote gorging of any kind.  Except maybe paleo gorging.

wod: 
to be posted on white board

Nov
18

11 19 14

From Champions Club:
Much to my surprise, we’ve actually planned ahead for this year’s Lifts 4 Gifts fundraiser. This event is organized by the Champions Club and CrossFit BMW as a CrossFit Total. Here’s the specifics:

Date: Saturday, December 13

Time: 10 am

Location: CrossFit BMW 3124 Cass Ave in Detroit

Please sign the waiver here.

The partnership between these two gyms came about in a rather unusual way, but the combination of the kids from the Champions Club and the adults from BMW makes for an awesome environment to celebrate PR’s and raise money for people who need it.

The event has gone very well in the past because both gyms have a good understanding about the goal of this event. Since there will be many new participants for this year’s fundraiser, I just want to take this opportunity to explain the purpose behind Lifts 4 Gifts.

The workout that will take place at Lifts 4 Gifts is the CrossFit Total with a minor twist. The lifts will still be the Back squat, Press, and Deadlift, but we will be placing a time cap to perform a 1 rep max instead of the traditional three attempts. The specifics will be determined on site. There will also be an adult and kids age group – with the winners for both male and female receiving a small prize.

That’s the outline of the event. But there are a few more points to understand.

First, it is going to be fun to lift heavy weights and see our friends do the same, but bottom line: our goal for this is to raise money. Think of it like the Century 21 Home Run Derby at the MLB All-Star Game. The players hit a crapload of home runs and the spectators have a great time. But in the end, they raise hundreds of thousands of dollars for the Boys and Girls Club of America.

With that being said, we see personal records set here all the time – sometimes in all three lifts. There is quite a bit of excitement/pressure (in a good way) in the gym with crowds cheering on every lift. This gives new athletes a taste of what it might be like to compete in a CrossFit or weightlifting competition. With great athletes and coaches in the building, naturally the results are going to be great as well. It’s inevitable. And the cool thing about it is the pr’s never come out of the context of the purpose of the event.

We will also be keeping an eye on form. Keep in mind that we are dealing with CrossFit BMW and Champions Club – probably the two gyms with the highest form standards in Michigan. Although Jarrod and I will be allowing more slop on lifts than normal, we won’t be letting things get too out of hand. Lifting meet rules apply, but only after form/safety is taken into consideration.

If you have any questions, don’t hesitate to drop us a line below. Official signup will be on the boards of the respective gyms. But feel free to sign up to comments as well.

Mobility Drillz

2 snatches every 2:00 for 6:00
2 @ 65%
2 @ 70%
2 @ 75%
 1 snatch @ 80% every 1:00 on the 1:00 for 9:00

2 rounds of:
wall ball shots 1:00 amrap
:30 rest
air squat :30 amrap
:30 rest
mountain climbers 1:00 amrap
:30 rest
russian twist :30 amrap
:30 rest
kettle bell swing @ 53lbs/70lbs 1:00 amrap
:30 rest
front rack lunge @ kettle bell load :30 amrap
:30 rest
push ups 1:00 amrap
:30 rest
sit ups :30 amrap
:30 rest
double unders 1:00 amrap
:30 rest
back extensions :30 amrap
:30 rest
sumo dead lift high pull @ kettle load 1:00 amrap

Nov
17

11 18 14

Mobility Drillz

5 rounds of:
3 back squats @ 80%
4 kipping hand stand push ups
3 rope climbs
1 pistol @ load 1L/1R

tabata:
row
ball slams
jumping pull ups

Nov
16

11 17 14

Mobility Drillz

5 rounds of:
3 dead lifts @ 80%
3 bench press @ 80%
12 bulgarian lunges @ 45% body weight
12 push ups
12 ring dips

complete 5 rounds of:
2:00 of row goal is 250 meters
2:00 of 5 – 4 – 3 – 2 – 1 reps of:
dead lifts – 5 hang power cleans – 5 front squats – 5 push press – 5 clusters
*decreasing in reps every round

Nov
13

11 14 14

wod:
to be posted on white board

Nov
12

11 13 14

Joint Mobility Drillz

Wod:
to be posted on white board 

Nov
11

11 12 14

10 Things You Need To Know Before Starting Weighting Lifting:jnt

Mobility Drillz

5 rounds of:
4 snatches @ 75%
100 single unders
8 box jump overs

3:00 – 5:00 rest

5 rounds of:
4 clean & jerks @ 75%
4 tire flips
follow up with a 400 meter row

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