2/2/2012: Recovery + Strength (test out your weighted push up from last month)

5-4-3-2-1 Reps of Weighted Push Ups. You are working up to your 1RM. Looking for some PR's against your 1RM established last month. 

Spend any additional time mobilizing & rolling out. 

Think you need a skull crushing workout every day? You may want to think twice. Check out this ARTICLE by Chris Kresser. We are constantly trying to council folks who are frustrated that they see their peformance slide, seem to be gaining weight "even though I'm working out every day- sometimes twice a day", etc. Great discussion article for this "recovery" day. 

BIG ANNOUNCEMENT: As part of the promised 2012 improvements and added services, phase I is ready to rock. We are rolling out the BTB Endurance program into being a part of regular membership at BTB. What does this mean to you? Well, Endurance is no longer an "add on" class. As a BTB member, you can utilize the Endurance classes just like any other class. For instance, if you are on a 3x/week membership, you can attend 2 CrossFit WOD classes and an Endurance class for your 3 times. If you are U/L- its just that. Go to all the classes you want. Erin and Kelly are also adding additional offerings. Kelly is expanding the program over to Buckhead and Erin has added and evening class at Poncey in addition to her other 2 AM's per week. You can see the added Endurance classes on the regular GYM SCHEDULE.

To attend the Endurance classes, there are just a couple of requirements. 1) You must sign yourself up for the class in advance online. You can do this through the gym schedule page. 2) For the early AM classes, you must be signed in by 9:00pm the night before or you might find yourself all alone. For the afternoon classes, please be sure you are signed in at least 2 hours in advance.  You can read all the additional details on how it all works on the ENDURANCE PAGE.

CrossFitters learning to fly. Broad TImes! Modal Domains! 

2/1/2012: Midline Strength Work

Buy In: Run a mile or row a 2K for a personal best.

Cash Out: Core Conditioning

1) As slowly as possible hanging from a pull up bar or rings, lean your head back and slowly raise your legs until your toes gently touch the bar and then slowly back down. Repeat this 20 times

2) Arch Rock for 1 minute. Arch Rock: Lie on stomach with your heels together and arms at ears. Rock back and forth

3) 50 deliberate ab-mat sit ups. Do not use arms for momentum. This is not for time. 

4) 30 deliberate back extensions. Perfect form top to bottom. Not for time.

5) Hollow Rock for 1 minute. Just like the Arch Rock, but you are on your back. 

6) 20 stiff legged deadliest. Choose a weight. This is not to be super challenging from a weight standpoint. I want good form. Do not surrender your lumbar curve. Done properly, for most folks you probably won't get all the way to the ground with these. 

7) L-SIt for 1 minute. Use as many efforts as needed to accumulate a full minute.

8) 1 minute weighted plank. Have someone place a 45/25lb plate on your lower back just above your hip. Goal is to keep the plank stiff with no bowing. Use as many efforts as needed to accumulate a full minute. 

Thanks for the great video Allen Sullivan- Poncey!  

Charles and CJ Squat from Allen Sullivan on Vimeo.

 Damn Kristan- only 2 dips?

1/31/2012: All Angles

This is a bit of a different day. This is meant to be a high intensity training day- but the intensity is up to you. You'll do one set of each exercise and it will be a max effort. Go all out for each one. We'll be hitting the the major flexions, and extensions. Each set is for max reps and a set is concluded when there is more than a 2 sec rest at any point in the exercise. Rest as needed for recovery between exercises. You can do this in any order you wish.

Trunk flexion: Sit-Ups. 

Trunk extension: back extension.

Hip flexion: knees to elbows or knee ups- kipping OK.

Hip extension: air squats.

Push: ring dips or static dips. If you need to modify dips, use a bench behind you. Put some weights in your lap if you need to make those a little tougher. 

Pull: pull-ups or body rows.

Weightlifting: BW Deadlift

Metabolic Cond: Row 2K- how many calories of work can you do during the 2K? 

Crowley getting in a little handstand bowling over the weekend. 

1/30/2012: Jump Rope, Walking Lunges, Push Ups

Jump rope- singles for two minutes. 
40 Walking Lunge Step
Weighted push ups w 25% of BW (use bumper plates)- max reps
20 Walking Lunges w 45/25lb plate overhead
Weighted push ups w 25% of BW- max reps
10 Walking Lunge Steps w 70/50 lbs overhead (use 2 bumper plates stacked on top of each other)
Weighed push ups w 25% of BW- max reps
Jump Rope- singles for two minutes.

Reminder: Registration for the 2012 CF Games Open workouts begins on Wednesday. Last year was a blast with all the partiicipaiton and special workouts. As soon as registration opens, I'll investigate getting the affiliate team set up so we can all play together. Stay tuned...... 

Don't be a knot head. If you don't own your own jump rope and you are using the gym ropes today, please be kind and re-wind by un-knotting your ropes after you use them. Not everyone is the same height as you and they appreciate not having to re-wind for you.  

Finishers of the Go Ruck challenge- Ryan Q, Mark W, Joshua S, Nick L and Stephen K. This was a 12 hour endurance event that consisted of rucking for 12 hours throughout the night and traversing various obstacles- all with a 30lb back pack.