CROSSFIT BMW WOD Schedule
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Sep
3

Bench Press

400 meter run

Joint Mobility Drillz

400 meter run

Warm Up:
6 dips
6 true push ups
6 bent over rows
3 rounds

Bench Press:
3 @ 70%
3 @ 80%
3 + @ 90%

Take 15:00 to work up to a heavy:
snatch dead lift (with a pause at the knee)
hang power snatch (pause at the catch)
over head squat
and or
hang snatch, try to beat last cycles numbers

Bench Press NB:
3 x 5, adding 5lbs to 10lbs to your last lift

Take 15:00 to work up to a moderate to heavy:
hang snatch pull
hang power snatch

Fartlek Mile

Sep
2

Dead Lift

End Of Summer Paleo Challenge Info

Schedule Update For Today:
8:00AM Training Session

Kendrick Farris At The 2013 World University Games:yt

800 meter run

Joint Mobility Drillz

Warm Up:
6 reverse lunges to A – pose
6 romanian deadlifts
6 broad jumps
3 rounds

Dead Lift:
3 @ 70%
3 @ 80%
3 + @ 90%

Dead Lift NB:
5 x 3, focusing on technique, should be adding 5lbs to 15lbs

Work Up To A Heavy Load On:
5 dead lifts
3 power cleans
2 reverse lunges @ each leg
1 thruster

Human Feet More Flexible Than We Thought:npr

 

Sep
1

End of Summer Paleo Challenge

Many of us use markers like the end of summer to try and kick-start positive changes.  This two month Paleo challenge will be a collective kick start into healthy nutrition and recovery habits. The goal will be to look, feel, and perform better!! The challenge will run from September 3, 2013 through October 31, 2013 (we are asking for at least a 30 day commitment).

This Challenge is not about weight loss, it’s about improving how you look, feel, and perform.  Your body composition will change, and, yes, most of you will likely lose weight.  But, you will also perform better—become stronger, have better endurance, and enjoy more energy in general.  Your overall mood and sense of well-being will improve.  So, even if you don’t have a lot of weight to lose, this is still a great Challenge for you.

Buy In

The cost for signing up is $15.00 per person.

     *The money will be used to create the prizes for the winners in both          the men and women categories.

How to Sign Up

Sign your name and email address on the list, found by the lockers.  You will have until Friday, September 6th to commit to this Paleo Challenge.

All money, pictures, initial weigh-in, and measurements should be in by September 6th!!

  • Money should be placed in envelope provided at the box and given to Jarrod.
  • “Before” pictures should be submitted by email to Jarrod at info@crossfitbmw.com.  Pictures should be a front and side view. All photo submissions are private will not be published or seen by anyone outside judges without your expressed consent.
  • Weigh-ins will take place 2 times during the Challenge.  One initial weigh-in the week of September 3rd.  The final weigh-in will take place on October 31st.
  • Waist, chest, thigh, and upper arm measurements will be taken at the beginning and end of the challenge.
    • Waist:  Place the measuring tape about 1 cm above your belly button (narrowest part of your waist) to measure around your body.
    • Chest:  Place the measuring tape just under your breasts/pecs and measure around the torso.
    • Thigh:  Measure around the largest part of one thigh.
    • Upper arm:  Measure around the largest part of one arm.

Prizes

The criteria for the judging will include Karen and Randy* as a baseline and before and after pictures, weight, and measurements.  Each challenger will perform the Karen and Randy baseline on Saturday, September 7th.  If you can’t make it on Saturday, please schedule a time during the week of September 3rd to complete Karen and Randy.

At the end of the Challenge, the gains in athletic performance (how much did your time improve on Karen and Randy), as well as change in body composition (as measured in the before and after pictures), weight loss, and measurements will be used to judge the winners.

     *Karen—For time, 150 wall ball shots, 20/14 pound ball

      Randy—75/55 pound Power snatch, 75 reps for time 

There will be a grand prize for both the men and women categories.

 Additional Resources

http://robbwolf.com/faq

http://whole9life.com/2013/08/the-whole30-program/

www.paleomg.com

www.nomnompaleo.com

EAT REAL FOOD—MEAT, FISH, EGGS, TONS OF VEGETABLES, SOME FRUIT, AND PLENTY OF GOOD FATS

More importantly, here’s what NOT to eat during the duration of your Paleo program:

  • Do not consume added sugar of any kind, real, or artificial.
  • Do not eat processed foods.
  • Do not consume alcohol.
  • Do not eat grains.
  • Do not eat legumes.
  • Do not eat dairy.
  • Do not eat white potatoes.

Sep
1

9 1 13

Event Reminder:
End Of Summer Paleo Challenge Starts Tuesday September 3rd. Details Posted Shortly.

400 meter run

Joint Mobility Drillz

8 alternating lunges with alternating shoulder press
8 cobra up dog inch worm dive bombs
8 back extentions

3 rounds of:
2 wall walks @ :05 hold
25 hollow rocks

3 – 5 rounds of:
2 kick up to hand stands
8 elevated push ups @ floor, rings, parellettes

10 rounds for max reps of:
:30 burpees
:30 rest

post reps to comments:

Brown Baggin:nyt

Aaron and Bianca placed in top 5 in last weeks partner competition in Saginaw. Nice work!

Aug
31

Front Squats

Fit Camp 9:00am:

Crossft 10:00am:

Olympic Lifting: 11:15am

400 meter run

Joint Mobility Drillz

Warm Up:
6 medicine ball cleans
6 knee to elbows
6 lateral lunges

Front Squat:
take 15:00 to work up to a heavy set of 3

Front Squat NB:
3 x 5

Clean Complex:
work up to a heavy, perfect set of 3 on the power clean or squat

Clean Complex NB:
work up to a perfect set on the hang power clean or hang squat clean

400 meter run x 3, 1:00 rest between efforts

5 Road Blocks In Paleo:pm

Aug
30

Back Squat / Shoulder Press

Event Update:
Paleo Challenge Starting September 3rd, Details Forth Coming.

Schedule Update:
8:00AM Class Time Monday 9/2/13, Regular Schedule Resumes Tuesday.

Joint Mobility Drillz
L – run
10 squats
10 lunges
10 hollow rocks
L – run

Back Squat / Shoulder Press:
5 @ 65%
5 @ 75%
5 + @ 85%

Back Squat / Should Press NB:
3 x 5, should be adding 10lbs to 15lbs to squat, 5lbs to press.

For Time:
1600 meter run
3 rounds of:
25 wall ball shots
25 box jumps

Don’t Be An CrossFit A$$hole:

Aug
29

Open Gym

Schedule Update:
Class Schedule for Monday September 2nd 8:00AM. Regular Schedule Resumes Tuesday September 3rd.

Open Gym

OR
Spend 15:00 to work to a heavy set in:

Snatch Complex:

snatch deadlift (with pause at the knee) to hang snatch

Snatch Complex NB:
hang snatch high pull (back to hang position) to hag power snatch

Odd Lift and 400 Meter Haul:

Training In The Heat:cfj

Aug
28

8 28 13

800 meter run

Joint Mobility Drillz

Warm Up:
“The Moves”

5 rounds for time of:
5 dead lifts @ 275lbs/185lbs
10 burpees
30 double unders

The Missing Link of The Crossfit Athlete:bm

Aug
27

Bench Press

800 meter run
Joint Mobility Drillz
L – run

Warm Up:
5 hands off push ups
5 bent over rows
5 dips
3 rounds
*scale up each round, followed by:
5 wall walks @ :10 hold
:30 hollow body hold

Bench Press:
5 @ 65%
5 @ 75%
5 + @ 85%

Bench Press NB:
3 x 5, should be adding 5lbs to 10lbs from last cycle, followed by:
kick ups 5 x 3,
Paoli’s Progression part 1, part 2, part 3

As Many Rounds as Possible in 7:00 of:
21 kettlebell swings
14 alternating lunges @ load
7 ring push ups or true push ups

The Tabata Delusion:tg

Aug
26

Dead Lift / Slow Roll

Schedule Update:
Today’s 6:30pm class will be semi cancelled, meaning we will be doing the Slow Roll this evening. Those that will join us on the bike ride will meet at the box and be ready to roll out by 6:45pm to meet with the slow rollers for the take off location at Rodin on the corner of 15 E. Kirby and Woodward: 7:00pm rain or shine.

Use This Calculator To Find Your New Lifting Max. Take Your Last Weeks Rep Out Numbers and Place Them In The Rep Box and Hit Calculate. We Will Do Our Percentages for The Next 3 Weeks Off of These Calculations. Have Them Ready Starting Monday.

*Strength Cycle Percentages will be based on your single rep max percentages of last week by this calculator

400 meter run

Joint Mobility Drillz

400 meter run

Warm Up:
8 romanian dead lifts
4 candle sticks to burpee box jump
2 rope climbs
3 rounds
10:00 time cap

Dead Lift:
5 @ 65%
5 @ 75%
5 + @ 85%

Dead Lift NB:
3 x 5, should be adding 5lbs – 15lbs to this lift

5 rounds of:
8 ring rows
12 medicine ball/goblet cleans
16 kettle bell swings
:32 lateral planks 

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