30 June 2013

Monday, 1 July 2013

I have noticed a large group of folks attempting to craft their workouts around the best parts of multiple different programs.  I am not going to expound on it much more because this article is a great read on why that may be a bad idea. Simply put, the best program is that one that you stick to.


SOOOO...moving on.  Now that it is July and we have our first full month as an affiliate under our belts, we are changing it up again slightly.  The A/B group programming is done, we will now only post one WOD per day.  As a general rule (exceptions exist), we will do one Hero WOD, one benchmark WOD, and one power/strength based WOD per week.

What does this mean to you?

 Hero WODs honor those who have given the ultimate sacrifice whether it be for our country or for a local community.  During these WODs, you MUST give 100% effort.  The pain that you feel during the WOD is only a fraction of that experienced by this Hero and their loved ones. The intent of these WODs is not necessarily to be the best but to finish strong and honor our fallen comrades.  These workouts are generally a little longer and harder so be prepared to work hard but we will scale appropriately to ensure everyone can participate.

Benchmark WODs, also known as "The Girls," are WODs that are the same wherever you go and you will see them more often than most other WODs.  The purpose here is to set a baseline.  Since we see these WODs more often, we can compare our performance over months and years to see how we are progressing.  You should record your scores during these WODs so that you can compare the next time they come around. In the words of CrossFit's founder, “I thought that anything left you flat on your back looking up to the sky asking, what the f*** happened to me, deserves a female name,” Greg Glassman.

Power/strength based WODs will generally be shorter and more explosive in nature.  Expect things like every minute on the minute type workouts, heavy weight, and workouts that have rests built in to provide for maximum explosiveness.  These workouts are what will begin to build the basis of strength versus endurance.  The explosive power built from WODs like these directly translate to better performance in other area and generally improve speed during lighter WODs.

So without further ado...

4 x 50m Sled Drag -- Weight should be enough to slow you down throughout the drag but not force you to stop.
Note: There are now two sleds thanks to Dan and his fabrication team.

Death By DB Thrusters, moving up by 3s's.
At the call of "GO!" complete 3 DB Thrusters, the following minute do 6, and 9 the minute after that.  Continue in this fashion until the clock catches you.

Thrusters are double arm. Men RX = 45, Women RX = 30

Sunday, 30 June 2013

Sorry its late...

Team WOD - Teams of 3.

3 Round for Time of:
- 200m Farmer's Carry (50/35)
- Tire Flips
- Squats

The way this works is that one partner does the Farmer's Carry while the other two do flips and squats.  Flips and squats will continue for max reps until the Farmer's Carry teamate completes 200m.  Partners will then rotate.  A full round is completed once all three team members have done a Famrer's Carry.  Total workout is 3 rounds.

Score is the combined number of squats and tire flips.

28 June 2013

Saturday, 29 June 2013

0800 Oly class is on for Saturday morning.  Sorry for the late notice.

26 June 2013

Thursday & Friday, 27 & 28 June 2013

***Remember, t-shirt orders are due by Sunday, scroll down to find a copy of the order form or just bring money to your next CF class and give it to your coach with a note including size and color.***

A Group
3 Rounds of:
- Run 200m
- 6 KB Swings
- 10 Squats

KB Clean and Press

4 Rounds for Time of:
- 50 Sledge Hammers Left Arm
- 50 Sledge Hammers Right Arm
- 50 yard Farmers Walk Left Arm
- 50 yard Farmers Walk Right Arm

B Group:
3 Rounds of:
- 50 jump ropes
- 10 Pushups
- 25 Squats

For Time -
- 100 4-count Flutter Kicks
- 100 4-count Mountain Climbers
- 100 Leg Raises
- 75 4-count Flutter Kicks
- 75 4-count Mountain Climbers
- 75 Leg Raises
- 50 4-count Flutter Kicks
- 50 4-count Mountain Climbers
- 50 Leg Raises

24 June 2013

Tuesday & Wednesday, 25 & 26 June 2013

**Sorry, I switched the sled drags and 5 Min KB strength, the schedule below is correct now**

Sizing chart for the shirts is below.  If you already put your order in and need to change sizes, please let me know ASAP.

A Group:
3 Rounds
- 50 jump ropes
- 5 light KB swings
- 5 Sumo Deadlift High Pull

3 x 50m Sled Drags

10 Rounds for Time
- 10 KB Swings 53/35
- 30 Sec Rest

B Group:
3 Rounds
- Run 100m
- 5 Pushups
- 10 Squats

5 min max KB Snatch
*Goal is to not set the KB down for the entire 5 minutes.  Also reps should be evenly distributed between arms.

6 Rounds for Time
- 200m Sprint
- 20 Burpees

22 June 2013

Sunday, 23 June 2013

***Remember, money for t-shirts is due to a coach by the 30th***

Sunday musings:  If you do not have a workout log/notebook, get one!  A workout log is a great way to keep yourself accountable and see what you have done in the past.  This is especially useful for people like me who forget what day it is and cannot remember if I worked out 2 or 3 days in a row.  Additionally, you will see many CrossFit workouts again, specifically the Girls and Hero WODs.  You simply will not remember your time for Jackie six months down the road, but if its written down, then you have a metric to compare your results with.

CrossFit is not just about getting a good workout in and sweating a lot, it is about always getting better.  There are only two options when it comes to fitness, you either get better or your get worse, there is no static state.  If you do not give 100%, those who are giving that effort will continue to progress while you are left wondering how they did it.  We are a community that pushes each other to do our best and to consistently be better than yesterday.  The workouts are a means to the end and that end is being the most prepared for what the world is going to throw at us, be it zombies or moving our bags from CC to BPC.

So to tie this back to the workout log/notebook -- the log can help you to see where you are making gains ans where you need to apply a little extra attention.  It is also a great place to set and record your goals.  If you need any pointers on organizing your workout log let me know or sportjounals.com has some great ones.

End Rant


For Time:
10 Pullups
20 KBS
30 Pushups
40 Squats
50 Double Unders (150 Singles)
40 Squats
30 Pushups
20 KBS
10 Pullups

This workout will start in waves, as soon as the person in front of you completes the pullups, you will begin your pullups.

20 June 2013

Friday & Monday, 21 & 24 June 2013

***I will be at the gym at 0800 on Saturday for anyone who wants to work on barbell movements and Oly lifting.***

If you enjoy what we are doing with these classes, please put in an ICE comment for the BPC gym.  Be sure to put your contact info at the bottom, comments with names are viewed by higher level leadership.  Just go to the link below.


A Group:
- 10m Walking High Knees
- 10m Running High Knees
- 10m Walking Butt Kicks
- 10m Running Butt Kicks
- 10 PVC Pass Through
- 10 Around the Worlds

5x5 Front Squat (Barbell, KB Goblet Squat, DB Goblet Squat, Body Bar)

WOD: This one is a burner
- 10 Thrusters
- 10 Leg Raises (depending on class size, scale up to toes-to-bar or knees-to-elbows)
- 10 Tire Dips

B Group:
- 10m Walking High Knees
- 10m Running High Knees
- 10m Walking Butt Kicks
- 10m Running Butt Kicks
- 10 PVC Pass Through
- 10 Around the Worlds

5x5 Snatch (Barbell, DB, KB)

"Triple 7"
20 Min AMRAP
- 7 Pushups
- 7 Squats
- 7 Burpees

Scaling Options
- Pushups/knee pushups
- Pullups/Banded Pullups/Ring Rows

18 June 2013

Wednesday & Thursday, 19 & 20 June 2013

***1000 Class on Thursday is cancelled because Travis is busy saving the world***
In case you are curious about the top 10 reasons why girls shouldn't life heavy things: http://www.liftbigeatbig.com/2013/06/10-reasons-why-heavy-lifting-is.html?spref=fb

Likewise, if you are wondering about the reasons why no one should ever do CrossFit...EVER! Then hit the link below. (slightly vulgar in areas)

A Group:
3 Rounds at a brisk pace of:
-Run 200m
-10 Puhsup
-20 Squats

5x5 Deadlifts (larger groups use kettlebells)
Note: These should be moderate weight, you should be taxed after each set but not struggling to complete 5 reps.

20 Min AMRAP
- 10 Ring Pushups
- 20 Squats
- 30 Double Unders

Scaling Options:
- Ring Pushups/Pushups on kettlebells, Pushups on dumbbells, regular pushups
- Double unders/90 singles

B Group:
2 Rounds at a brisk pace of
- 10 PVC Passthroughs
- 20 Hand Release Push-ups
- 30 Squats

15 Minutes to work Cleans (Med Ball /KB / DB / Barbell)

4 Rounds for Time of --
- 400m Run
- 10 Med Ball Cleans
- 20 Sledge Hammers

16 June 2013

Monday & Tuesday, 17 & 18 June 2013

Team CFU,
The t-shirt orders are finally ready to begin.  The order form below is how we will go about taking orders.  Shirts will be $20 a piece.  Two ways to order:
- You can give your order form and cash to any coach.
- You can also send PayPal money to trevor.steen@gmail.com.  Just make sure you put something about t-shirts in the subject.  In the message put the sizes and colors you want.

We will do orders through 30 June and we will place the bulk order on 1 July.  If you are not going to be here, you will have to coordinate shipment home on your own.  MAKE SURE YOU SPREAD THE WORD!!!

Not sure when we will order more so get on it and order some shirts now!

A Group:
Jog 400m, then
3 Rounds
- 15 Pushups
- 15 Squats
- 15 PVC Passthroughs

5x5 Push Press @ 70%
(Work with someone at about your skill level)

12 Min AMRAP
- 7 Kettlebell Swings @ 53#/35#
- 14 Hand Release Pushups
- 21 Squats

B Group:
Jog 400m, then
3 Rounds:
- 5 Pullups
- 10 Pushups
- 15 squats
Then, Jog 400m

15 minutes to work on jump ropes (singles AND double unders)

5 Rounds for Time:
- 200m Run
- 10 Tire Flips
- 20 Dumbbell Push Press @ 35#/20#

15 June 2013

Sunday, 16 June 2013


This WOD will be at the BPC pool so bring something you can get wet in.  We will start at 1700

If you are not a strong swimmer, show up anyways and we will do a little skill work in the water to get you ready to go for our next pool WOD.

20 Minute AMRAP
- Swim 25 Meters
- 10 Gutter Ups
- Swim 25 Meters
- 20 Squats

14 June 2013

Remember 1700 WOD on Sunday.

Also, I will be at the gym at 0800 tomorrow (Saturday) to do some skill work with anyone who wants to show up.  We will work anything that needs working. 

12 June 2013

Thursday & Friday, 13 & 14 June 2013

A Group:
-15 leg swings
-15 lateral leg swings
-15 PVC Passthroughs
-15 Around the World (PVC)
-15 Windmills (PVC)
-15 Jumping Lunges
-15 Hand Release Pushups

Sumo Deadlift High Pull w/ 55# KB
Push Jerk w/ 55# KB

Alternating for one tabata interval
- Bottom to Bottom Squats
- Hand Release Pushups

B Group:
Same warmup as A Group.

3x50m Farmers Carry

Partner WOD. You go, I go.
7 Rounds (each person will do 7)
- 7 Tire Flips
- 7 Tire On Top Jumps
- 7 Tire Sit Ups
- 7 Tire In/Out Jumps

10 June 2013

Tuesday & Wednesday, 11 & 12 June 2013

Today...a little nutrition advice.  The picture at the bottom of the post is the illustration I will use to explain what happens when you eat highly process and sugar filled food.  First off, when you look at the label on something (if it has a label it is an overly processed food already) the things that indicate a high sugar content are: sugar, dextrose, maltodextrin, corn starch, corn syrup, evaporated cane juice, any other "corn" products, anything that has "dex" in it, or anything that ends in "ose".  As a general rule, if it comes in a package, it has added sugar.

So now that we know what sugar is...we will now talk about what it does. Your body must maintain a proper blood sugar level to sustain life.  Regulation happens in two ways: 1) your blood sugar gets low, you get hungry (or in extreme cases fatigued and lightheaded) and you ingest food to raise your blood sugar level or 2) after eating, your blood sugar rises, sometimes too high, at which point the body releases Insulin to bring your blood sugar back down to proper levels.

As shown in the picture below, after you eat, you are in the green zone, in order to reduce your blood sugar to proper levels, Insulin causes chemical reactions which store excess blood sugar as fat.  In addition to this action, the body CANNOT burn fat while fat is being stored (even if you are working out!!!).  This is why we see folks who workout but do not lose weight, their diets are screwing them over.  The release of Insulin also accounts for the after lunch crash many of us feel, Insulin is almost too effective and often results in an over reduction of blood sugar making us sluggish.  This happens because the Standard American Diet (SAD) is so high in rapidly digestible sugar that our body has to release insane amounts of Insulin to keep us from going  into daily sugar comas.

So what does this mean for you?  Our goal is to reduce the size of the peaks we see in the graph below and keep our blood sugar on a more even keel.  The first step towards this is eating minimally processed foods (which have little to no sugar) and minimize overall sugar intake.  Sugar intake should come from fruits which have enough fiber to slow sugar digestion and spread absorption into the blood stream out over many hours.  Our prescription for burning fat and supporting  muscle growth is " Eat meat and vegetables, nuts and seeds, some fruit, little starch, and NO sugar.  Eat at levels that support activity but not fat growth."

If you want more details, ask any of our coached.  This is the quick and dirty but I promise there is real science behind this. Just too much for one blog post.  Thanks Dan for the idea to type this up.


A Group:
2 Rounds
- 10 PVC Passthroughs
- 10 T Kicks (laying down, make a T, reach across with opposite foot and touch opposite hand)
- 10 Scorpions (same as T kicks but on your stomach)
- 25 Air Squats

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.  Travis is survived by his son Elijah.
- Run 800m
- Run 400m Backwards
- Run 800m
- Run 400m Backwards

Cash-out: Tabata AbMat Situps

B Group:
3 Rds
- 25 Squats
- 200m Jog
- 10 Pushups

5x50m sled drags @ 90#

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Dumbell cleans/Med Ball Cleans
- Burpees

08 June 2013

Sunday, 09 June 2013

0500 classes will now be every weekday!

Group WOD
**If you have rings, bring them**

For Time:
50 Pullups
400m Run
21 Thrusters @ 95#
800m Run
21 Thrusters @ 95#
400m Run
50 Pullups

Scaling Options:
- Pullups, Banded Pullups, Ring Rows
- Thrusters, Front Squat and push press, use body bar or PVC as necessary

06 June 2013

Friday & Monday, 07 & 10 June 2013


10m Walking High Knees
10m Running High Knees
10m Walking Butt Kicks
10m Running Butt Kicks
10m Lunge
10m Straight Leg Kicks
20 Pushups
20 Squats

3x30s Battle Ropes

4 Rounds For Time of...
- 6 Shuttle Runs (Between parking lot rows, 6 lengths)
- 12 4-Count Flutter Kicks
- 18 Air Squats
- 24 Grasshoppers

COOLDOWN: Coaches Choice


3 Rounds
- 15 Good Mornings w/ PVC/Body Bar/Barbell
- 5 Hand Release Pushups
- 15 Air Squats
- 5 Hand Release Pushups

10 Rounds
- 1 Minute Max KB Swings @ 70# (Goal is 30 reps, scale weight accordingly)
- 1 Minute Rest

4 Rounds for Time:
- 3 Power Cleans
- 5 Box Jumps
- 25 Double Unders (50 Singles)

Rollout thighs and back using the foam rollers.

04 June 2013

Wednesday & Thursday, 05 & 06 June 2013

Our WODs are starting to ramp up in intensity and folks are starting to do WODs more often.  With this increased work will come additional soreness. This highlights a need for more mobility (stretching). What we do as cool downs is not nearly enough but we are limited by time. Make sure that as you sit around your room that you are stretching your sore muscles.  Rest and mobility are two of the most important factors that contribute to making progress, almost more important than the workouts themselves.  Workouts break your muscles down, rest and mobility build them back up stronger than they were before.

- 400m Jog
then, 3 rounds of
- 30 sec mountain climbers
- 30 sec squats
- 30 sec rest

-Discuss the pose running method (see video below)
-Discuss the intensity of a run.  Example: A 100m run should totally tax you, this is not a jog or a run but a SPRINT.

9x100m Sprint (this is a dead sprint, there should be no jogging)
Rest 90 sec between rounds.

Post split times to comments.

After Party: Tabata Supermans and partner hamstring stretch.

- 20 PVC pass throughs
- 20 PVC around the worlds
- 20 PVC widnmills
- 20 Straight leg kicks

- 15 minutes to work kettlebell cleans

Working with a partner, alternating rounds.  Each round will be a sprint.
6 rounds for time (3 each partner):
- 20 Double Unders (40 singe unders)
- 20 KB Swings
- 20 Pushups

Cool Down:
Long stretching session for hamstrings, quads, chest, and back.

BPC Burner for 5 June:
15 WBS
200M RUN


02 June 2013

Monday & Tuesday, 03 & 04 June 2013

Alright CFU Crew its going to be a GREAT week!  0600 and 1900 classes start tomorrow (Monday) and we are implementing our new A/B programming to ensure everyone gets a great workout.

There is ZERO significance between A and B groups other than we just need a way to break down into smaller sections so don't think being in B group is a bad thing.  See video below for Bill Murray's take on why B squad is not a bad thing.

All groups will still meet initially in the aerobics room and then split from there.

A Group:

3 Rounds
- 30 Sec Bridges
- 30 Sec Lunges
- 30 Sec Pushups
- 30 Sec Crunches

15 minutes to work on handstands, partner assisted handstands, or wall walks.

For Time
25 Burpees, 25 Tire Flips
20 Burpees, 20 Tire Flips
15 Burpees, 15 Tire Flips
10 Burpees, 10 Tire Flips
5 Burpees, 5 Tire Flips

B Group:
- 10m Lunge
- 10m High Knees
- 10m Butt Kicks
- 10m Straight Leg Kicks
- 20 Bent Over Rows
- 20 Overhead Presses

3x Max Effort Ring Dips (leave 1-2 in the tank for the first 2 sets), use a band if necessary.

5 Round For Time
- 20 KB Sumo Deadlift High Pulls
- 20 Abmat Situps
- 10 Single Arm KB Push Presses

Cash Out:
2x Max Plank Holds

BPC Burner WOD (this is for those who are very familiar with CrossFit):
5K Run/Row or 25 min on Spin Bike

01 June 2013

Sunday, 02 June 1013

Great work this week everyone!!!  Lots of improvement across the board on form and technique.  Keep up the hard work. Remember, 0600 and 1900 classes start Monday.  If you are available, try out the morning classes, the gym is much less crowded at those times.

The front desk just got a new shipment of elastic bands.  For those working on pull-ups and dips, these bands are GREAT tools.




If you have a set of rings, please bring them, with our lack of pull-up bars, we will have some folks doing their pull-ups on rings.

Since this is a fairly quick WOD, we will go in heats.  There will be a 10 minute cap for this WOD.

Scaling Options:
- Thrusters / Dumbell Thrusters / Thrusters w/ Body Bar / PVC Thrusters / Full set of squats then full set of overhead presses
- Pull-ups / Banded Pull-ups / Ring Rows