CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
14

1 14 14

Joint Mobility Drillz

Warm Up:
5 mobility push ups
5 good mornings @ band
5 bent over rows @ band
3 rounds

MD:
3 rounds of
8 bench press
8 straight leg deadlifts @ dumbbell/kettlebell
8 pull ups
*1:00 rest between each discipline

as many rounds as possible in 8:00 of
10 renegade rows
10 front squats
10 push presses
*@ dumbbell/kettle bell same weight each movement

P:
3 rounds of
4 bench press
3 weighted pull ups
*2:00 rest between disciplines

3 rounds for max reps of
body weight/3/4 body weight  bench press
pull ups
*4:00 rest between sets

Prep Wod:
to be posted on white board
*split this wod if possible 

Crossfit Competitions, When a Good Idea Goes Very Wrong:bm

Jan
13

1 13 14

Joint Mobility Drillz

25:00 – 40:00 of active recovery including but not limited to: jogging, yoga, tai chi, rowing

Check out Chris Sinagoga’s article in Tabata Times
Magic Is In The Movement:tt

Jan
12

REST DAY

Schedule Update:
8:00am fundamentals class, also a good time for you to come in for recovery and mobility.
Box will also be available for restoration and recovery work at 3:00pm.
Refresher:
Life Cycle of a Crossfitter Part 1:bm

Jan
11

1 11 14

Tissue Repair 101:tt

Wod:
to be posted on white board

Jan
10

1 10 14

Schedule Update:
Due to the bad weather this past week we had planned on adding a class this Sunday to make up for Tuesday, instead we will keep or regular 5 day wod class schedule as being from Monday, Wednesday through Saturday .

Sunday at 8:00am will be a make up class for Tuesday’s fundamentals only, any one wanting to come in that day only during fundamentals and wod, open gym style (quietly) or do some recovery/mobility work is welcome.

Joint Mobility Drillz

Warm Up:
2 pistols
1 rope climb
4 split lunges
3 rounds

Maintenance Development:
3 x 5 assisted dips
3 x 5 assisted chin ups

Performance:
3 x 5 weighted dips
3 x 5 weighted chin ups

For Time:
1500 meter row
21 – 15 – 9 reps of
dumbbell/kettle bell push presses @ 45% body weight
box jumps @ 24″/20″

Prep Wod:
to be posted on white board

Your Chance, Your Choice, Your Open:cf

Jan
9

1 9 14

Joint Mobility Drillz

Warm Up:
1 burgener
7 medicine ball cleans
10 ab twist 
3 rounds

Power Snatch MD:
power snatch – over head squat
15:00 to work on form technique and or to increase load 

Back Squat MD:
3 x 5 add albs to 10lbs from last lift

Snatch:
15:00 for a max set

Back Squat:
3 x 1 @ 90%, work up to 90% of your 1rep max and perform 3 sets @ 90% 

Metcon:
2 Rounds of:
50 kettle bell swings
50 sit ups

or

8:00 of kipping pull up practice

Prep Wod:
to be posted on white board

Steroids in Competitive Crossfit:lp 

Jan
8

1 8 14

Schedule Update:
We will be holding a make up fundamentals session Thursday at 7:00am and 7:30pm, Saturday and Sunday at 8:00am, and make up Crossfit session Sunday at 10:00am.

Joint Mobility Drillz

Warm Up: 
5 x 3 @ band
7 dips 
5 mobility push ups
3 rounds

5 Rounds MD:
bench press @5 reps 
1:00 rest
10 dumbbell/kettlebell single arm rows
1:00 rest
30 hollow rocks or :30 hollow rock holds
1:00 rest
*increase load on the bp each set by 5lbs

3 Rounds For Time MD:
500 meter row
50/30 push ups
*alternating partner wod

Bench Press:
1 rep max

3 Rounds For Time:
500 meter row
50/30 push ups

Prep Wod:
to be posted on white board

New Rules For The 2014 Crossfit games 

Jan
7

1 7 14

Update:
Due to weather related issues the box is closed. We will keep you updated regarding evening classes and making up the fundamental classes.

FYI for those of you that are planning on making in to the box this am, consider the extreme cold and the high possibility of getting stuck in the snow trying to park on Cass.
I’m sorry to say that more than a couple of people spent more than an half an hour in the frigid temps pushing cars out of the snow.

Joint Mobility Drillz

Warm Up: 
5 x 3 @ band
7 dips 
5 mobility push ups
3 rounds

5 Rounds MD:
bench press @5 reps 
1:00 rest
10 dumbbell/kettlebell single arm rows
1:00 rest
30 hollow rocks or :30 hollow rock holds
1:00 rest
*increase load on the bp each set by 5lbs

3 Rounds For Time MD:
500 meter row
50/30 push ups
*alternating partner wod

Bench Press:
1 rep max

3 Rounds For Time:
500 meter row
50/30 push ups

Prep Wod:
to be posted on white board

Mohamed Ehab Weighted Broad Jumps:atg

Jan
6

1 6 13

Sorry About The Late post

Joint Mobility Drillz

Warm Up:
to be posted on white board

Front Squat MD:
3 x 3, 5lbs to 10lbs

As Many Rounds as Possible in 15:00 of:
350 meter row
12 over head squats @ 95lbs/65lbs

Front Squat:
3 x 3 @ 90% of your 3rep max, warm up to 90%

As Many Rounds as Possible in 15:00 of:
3 power snatches
3 chest to bar pull ups
20 double unders
6 power snatches
6 chest to bar pull ups
20 double unders
9 power snatches
9 chest to bar pull ups
20 double unders
*add 3 reps to every round
*load @ 115lbs/75lbs

Game Prep Wod:
to be posted on white board

Jan
5

1 5 14

CFAG recap of yesterdays wod:cc

Open Gym Today at 12:00 noon. This is not a class, it can be used for practice, training and making up a wod.

An Ironman Who Wasn’t Fit Enough:wsj 

 

 LFPB Challenge Overview

It’s that new years resolution start time again. While some of us  think that it’s best to act in accordance with our goals and values all (or at least, most) of the time, we also recognize that many of us use markers like the beginning of the year to try and kick start positive changes. Some of you have done this in years past, some of you are new to it so here’s the overview.

Who? The entire CrossFit BMW Community.

What? A 6 week challenge meant as a collective kick start into healthier nutrition and recovery habits.

Where? Right where you are. We’ll be hosting a potluck in the gym a few weeks into the challenge (1/18/14), you’re encouraged to organize “rest day dinner” either in your homes or out at restaurants, and there’ll be LFPB Challenge forums that you can look to for daily support. The key is consistent practice every day.

When? The challenge will run from Friday January 3rd 2014 through Friday February 14, 2014.

Why? To look, feel, and perform better!

Alright, I’m in! Great! Here are the guidelines of the challenge and how to participate.

Sign your name on the list at the gym. Once you complete the following steps we’ll check them off as such. Please complete all steps by January 5th in order to be eligible for prizes.

Answer a few brief questions and submit your “before” photo according to these guidelines, well lit front side and back shots from head to toe in clothes that allow body changes to be seen.These are private will not be published or seen by anyone but the judges without your consent.

Track points earned daily on the spreadsheet. (to be provided)

Perform the Test WOD and record results.

This year’s challenge will be a bit different for each of you and the rules will depend on where you’re currently at with food and recovery. The idea behind this is that while extreme actions can bring extreme and rapid results, we’ve also seen them often result in a “crash” where individual rebels against the limiting behaviours of a challenge. We’d rather you change a few manageable things for the long term than many things for six weeks and then get lost in a haze of bagels, beer, and chocolate cake. Choose which statement below best describes you and then follow those guidelines for the entire challenge.

Level 1 Eater – “I’m kind of a mess, I have no real idea what to eat or what recovery even means. This is the first time I’m going to follow any real guidance on what to eat – You’ll work to develop a baseline of quality food choices, good sleep, and recovery.

Goal – To improve food quality, balance training and recovery, and start to make choices that support your goals.
Eat meals that are made up of lean protein and vegetables or some fruit and enough healthy fat to feel full. Each meal should include something from each category. *If you’re a vegetarian then your best protein sources will be yogurt, eggs, lentils, or fish if you eat it.

Avoid grains and gluten products. This means bread, pasta, tortillas (sniff), beer (sniff, sniff), pastries, cookies, etc… Check labels for wheat/gluten containing items. Better yet don’t eat packaged foods.

Avoid refined sugars. This means fruit juice, honey, fructose, coconut sugar, agave, etc…

Drink ½ oz of water, herbal tea, or another non-calorie beverage per lb of bodyweight. No, not diet Coke, sorry.

Consider altogether eliminating the following throughout the challenge. Allow small amounts only if you need it to maintain sanity.

SOME dairy – cream in coffee and full-fat, fermented, unsweetened dairy like Greek yogurt. Many people are sensitive to dairy and most of it will help with gaining weight so consider this depending on your goals.

SOME alcohol in the form of wine or liquor. Beer contains gluten, except for a few. The refining process of liquors leaves the gluten out, plus tequila is kinda paleo? Alcohol can also impair sleep. *If your goals include losing bodyfat then minimize booze or cut it out completely. It’s empty calories, and the truth is the only reason to drink alcohol is to get a buzz. If you do include it limit yourself to fewer than 7 alcoholic beverages in a week.

SOME coffee. Yeah, I don’t want to know what you act like without your morning cup either but consider cutting down and having it early in the day only, especially if you’re sensitive to it and/or sleep and hormonal recovery are large parts of your challenge.

Your Food Points are earned as follows:

3 Points = Full Clean All Day – Ate clean all day! Had lean protein + veggies/fruits + healthy fats with each meal, avoided grains and gluten products, avoided refined sugars.

1 Point = 1 Item Off List – Had croutons on my salad, my eggs in a wrap, a candy bar snack, etc.

0 Points = 1 Full Meal Off Plan – Sandwich on bread with soda, pizza and beer, bagel with cream cheese, etc.

-3 Points = More than 1 Off Plan Meal – as described above.

Your bonus points are as follows:

1 Point each for:

Fish Oil – Took 3 grams of EPA/DHA in fish oil tabs. *If you are eating all grass-fed/pastured/wild caught animal products this may not be necessary so give yourself the point if you eat this way. If you eat nuts, any veg oils, or any conventionally raised animal products however then stick to a minimum of 2-4g per day.

Sleep – 7 solid hours on a regular schedule. Even laying down and waking up at consistent times can be huge.

Active recovery – 15 minutes with a foam roller or a lacrosse ball or some other tools working on myo-fascial release and mobility,or…practicing meditation or yoga.

Hydration – Drank ½ oz of water per lb of bodyweight. Herbal tea is OK too. Not diet Coke, sorry.

WOD – at CFBMW or elsewhere.
Level 2 Eater – “I know what I should eat, I understand what macronutrients are, and I generally choose quality foods. I’ve done the Paleo Challenge before with some initial success but then struggle and seem to fall off the rails. I often sleep like crap, feel beat up, and eat too many cheat meals.” – You’ll work on a plan to eat the right food in the right quantities, adding the important aspect of portion control to a healthy diet.

Goal – To eat optimally sized meals with good macronutrient balance, added to an already solid base of food quality.  By taking stock of weighed and measured portions, you’ll develop an internal food scale that you can keep with you for a lifetime. As you’ve maybe discovered it’s in fact easy to overeat paleo foods and to succumb to cravings if the overall diet and lifestyle isn’t balanced. Unbalanced food intake can lead to poor sleep, which can lead to carb cravings and/or over-reliance on caffeine, which can result in poor sleep…you see where this cycle goes. Particularly problematic can be “paleo” desserts, snacks, and treats.

Eat Zone balanced meals that are made up of lean protein, carbohydrates like  vegetables or some fruit or starchy vegetablesand healthy fat. Each meal should include each category. *If you’re a vegetarian then your best protein sources will be yogurt, eggs, lentils, and beans, or fish if you eat it.

Figure out your Zone block prescription.

Weigh and measure your meals throughout the challenge and eat 3-5 meals that are Zone balanced and add up to the right amount of blocks each day. You won’t (and shouldn’t) always need to do this but it can be extremely helpful to develop an awareness of what a balanced meal looks like, and how much or little food you need to feel satisfied and recovered. Remember, you’re developing your internal scale.

Prepare or purchase meals ahead of time so you don’t find yourself guessing. If you wind up eating on the fly then use your best eyeball judgement to stick to Zone quantities. Be realistic.

Minimize grains if you decide to include them. They may or may not be verboten for you but notice how they stack up quantity-wise next to a serving of roasted vegetables or a spinach salad. If you do include them be aware of how your body responds.

Avoid refined sugars. Again, notice how they stack up next to fruits and other sweet carb sources.

Same goes for booze. It pays to minimize it as it counts toward your carb blocks. No more than 7 alcoholic beverages a week.

Drink ½ oz of water, herbal tea, or another non-calorie beverage per lb of bodyweight. No, not diet Coke, sorry.

Your Food Points are earned as follows:

3 Points – Full Clean All Day – Ate Zone balanced meals all day!

1 Point – 1 Item Off List – Ate one slightly off balance meal.

0 Points – 1 Full Meal Off Plan – Ate one way off balance meal.

-3 Points – More than 1 Off Plan Meal – Ditched the Zone today for more than one meal.

Your bonus points are as follows:

1 Point each for:

Fish Oil – Took 3 grams of EPA/DHA in fish oil tabs. *If you are eating all grass-fed/pastured/wild caught animal products this may not be necessary so give yourself the point if you eat this way. If you eat nuts, any veg oils, or any conventionally raised animal products however then stick to a minimum of 2-4g per day.

Sleep – 7 solid hours on a regular schedule. Even laying down and waking up at consistent times can be huge.

Active recovery – 15 minutes with a foam roller or a lacrosse ball or some other tools working on myo-fascial release and mobility, or…practicing meditation or yoga.

Hydration – Drank ½ oz of water per lb of bodyweight. Herbal tea is OK too. Not diet Coke, sorry.

WOD – Trained at CFBMW or elsewhere.

Winners will be selected based on three criteria.

1. Positive body comp changes visible through Before and After photos

2. Total points earned through adherence to your habits in the LFPB Challenge

3. Improvement on the Test WOD

We’re looking forward to huge, community-wide success once again with this year’s challenge. We recommend beginning ASAP to prepare by ridding your pantry of things that are off the list, making sure your kitchen is ready to prepare and store food, maybe looking into nearby restaurants and take out spots that can be a part of your challenge. Don’t go off the “deep end” by overindulging in the time leading up to the challenge. In years past some people have had a real tough time with the first few days to 2 weeks of these things. Starting to clean up early can ease some of the ‘detox’ symptoms that may appear. Consider maybe eliminating gluten this week, adding fish oil next week, or something similar depending on where in the guidelines you’re at currently

Previous Page 195 196 197 198 199 200 201 202 203 204 Next Page