CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
4

1 5 13

Howdy CFBMW community and friends, Im in need of someone that has knowledge with wordpress and an understanding of design aspects to do an assessment of a website. This is a time sensitive matter, if you are that person or know someone who is, email jarrod@crossfitbmw.com and I can disclose full details. Thanks

Joint Mobility Drillz

Skillz:
see below

turkish get up to a single arm shoulder to overhead
3 right 3 left, increasing load by round
4 rounds 15:00 time cap

tabata couplet
box jumps :20 / :10 x 6
1:00 rest
jumping pull ups :20 / :10 x 6

24 sit ups
24 push ups
24 squats
5 rounds
*scale as needed

                                One of the last wods at the old box

Jan
4

1 4 13

3 days left for the 2013 Look, Feel, Perform Better Challenge

Joint Mobility Drillz

Skillz:
powerclean
split jerk

Spend 15:00 – 20:00 working on tech/mech with powerclean and split jerk
*post load and experience

200 – 400 meter row
spend 15:00 doing mobility work

Jan
3

1 3 13

Joint Mobility Drillz:

Skillz:
see below

Bench Press
3 – 3 – 3 – 3 – 3
then do:
5 – 8 reps @ 80%

new exposure:
3 x 5 @ medium to heavy load

Weighted Pull Up
2 rep max

new exposure:
5 x 5
*focusing on grip and neutral body from start to finish.

Tabata
sit ups
:20/ :10 x 10 rounds

Jan
2

1 2 13

Joint Mobility Drillz:

Skillz:
see below

powerclean
front squat
shoulder to overhead
back squat
rack to overhead
:30 work :30 rest for 10 rounds, proficiency over speed,
*load @ 55% body weight
*scale as needed

100 double unders
20 wall ball shots
max rep dead lift @ body weight
as many rounds as possible in 5:00

1000 meter row
60 kettlebell swings @ 2pood/1.5pood
max rep burpees
10:00 time cap

*post times and loads

Jan
1

2013 Challange

Registration for the 2013 30 Day Challenge Starts Today.

30 Day Challenge Capacity Test.:

Row 1000/850 meters
Then perform
10 Burpees
15 KettleBell Swings
for rounds
7:00 Time Cap
Load:
24k, 20k, 16k males
16k, 12k, 8k females
GET THIS DONE AS SOON AS POSSIBLE, COME IN EARLY OR LET THE COACH KNOW THAT YOU WANT TO SUB THE DAILY WOD TO GET IT DONE.

2013 is here and its time to kick start some healthy lifestyle changes, set some goals, to look , feel and perform better. Last year we did the paleo challenge and there was nothing but positive results. This year, to help you on your journey to look, feel and perform better (remember the Crossfit Open is right around the corner) I propose a  6 week challange for  all CFBMW members.

When: *Monday Jan 7th. to Tuesday February 12th
Why: To look, feel and perform better.

Registration: $20.00 in a closed named envelope. Email the answer to these three questions:
1. Why are you participating and what is your perceived goal after 6 weeks?
2. What steps do you plan to take to achieve your goal? (Be specific)
3. On a scale from 1 to 10, how confident are you that you will be successful with the challenge? 10 being the highest.score.
Along With: 3 before photos, a front back and side view, full body.
+wear clothing that will allow body composition changes to be clearly observed.
+stand against a bare wall, at a distance enough that full body takes up photo from head to foot, head optional.
+at the end of the challenge submit same photos wearing same clothes.

Suggested Guidelines:

Avoid Grains: Consume no grain or gluten products (read labels for wheat and gluten}. This means no bread, pasta, tortillas, beer, pastries, cookies, etc. Try to avoid all package foods.

Avoid Sugars: Consume no refine sugars, This means honey, fructose, coconut sugar, etc. Try fruit for sweet cravings.

Hydrate: Drink 1/2oz of water per pound of body weight per day.

Rest: Sleep at least 7 hours, and keep to the 3 days on 1 day off prescribed workout routine.

Active Recovery: Taking 20:00 with a lacrosse ball, foam roller or other apparatus to work on myo-fascial release and mobility.

Keep A Journal: Put yourself on a journaled point system, starting today. Why today? This gives you time to prepare your mind and body for the detox and nutrition preparation process. That’s time to clean out the cupboards and fridge and start weaning away from the processed / bad foods and making the healthy choices and perhaps adding some vitamins and fish oils to your diet. Start a day at a time, food group at a time, one wod at a time, getting 2 weeks to get on the right track should allow 4 weeks of clean living.

Point System: Will, by complience to guidlines allow everyone regardless of goals to gauge their choices during the challenge.
3 points = full compliance of guidelines
2 points = 1 action outside of guidelines
1 point = 2 actions outside of guidelines
0 points= 3 actions outside of guidelines

Bonus Points:
1 point = fish oil
1 point = work out
1 point = active recovery
1 point = 7 – 9 hours of sleep

Your results will be based on your photos, total points earned, and the results of the capacity test.

Pointers on weight loss, weight gain, and weight maintenance up coming.

You Have 7 Days or until Monday Jan 7th To Register and Get Your $20.00 Buy In Fee, Pictures, and Answers in.

Dec
31

12 31 12

Boxed closed today and tomorrow. See you January 2, 2013. New schedule to be posted.

Dec
30

12 30 12

Schedule Update: Box Closed Dec. 31st and Jan. 1st.

Look For New Schedule And Promotional Rate Specials For Members, Along With A Groupon For New Members This Upcoming Year.

Joint Mobility Drillz

Dead Lift
3 – 3 – 3 – 3 – 3
15:00 time cap

500 meter row
40 double unders
30 wall ball shots
20 kettle bell swings
10 burpees
for time

Last wod at CAG today, thanks Chris S. for allowing me the availability of your box while in transition to opening the Midtown location. I appreciate the commitment and trust displayed by all the athletes that continued to train with CFBMW as I offered coaching to the most and best Crossfit community in the area as it was my duty and pleasure. With a new year a few days away, new opportunities and challenges await you and me both. I am totally prepared for them, as I am sure you are, whether you realize it or not. What we know about  and have learned from each other is that we are goal setters and we exceed despite the numbers, despite the competition, despite what change may be added to the daily routine. We do. Simply said, “WE DO” and we will get it done.

Dec
28

12 29 12

Joint Mobility Drillz

Skillz:
see below

max rep mountain climbers
10 rounds
:30/:30 work to rest

planks @ 2:00 (active rest)

max rep russian twist
10 rounds
:30/:30 work to rest

planks @ 2:00 (active rest)

“the moves” @ pvc – load
for form

Dec
27

12 28 12

Joint Mobility Drillz

Skillz:
200 meter row
20 sumo deadlift high pulls @ 16kg/24kg kettlebell
4 rounds

30 – 20 – 10 reps of
box jumps @ 20″/ 24″
push ups
hollow rocks

down and backs @ distance to be determined
planks @ time it takes to complete down and backs
? rounds

Dec
27

12 27 12

Joint Mobility Drillz

Skillz:
see below

30 overhead walking lunges
15 medicine ball cleans
as any rounds as possible in 12:00

30 double unders
30 kettlebell swings
5 rounds

tabata
jumping pull ups
mountain climbers

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