Monday 6-14-10

Battle at “Burpee Hill”
25 Medball cleans
then immediately into-
5 RFT:
5 Hill runs forward
5 Hill runs backward
__________
75 Wallballs for time
Most people never run far enough on their first wind to find out they’ve got a second. -William James

Thursday 6-10-10

RDL 10-10-10
__________
Max rep push ups in 5 min.
__________
45s on/45s off x3:
Jump split squats
KBS (20 rep max)
___________
we are building up a new world
do not sit idly by
do not remain neutral
do not rely on this broadcast alone
we are only as strong as our signal
there is a war going on for your mind
if you are thinking you are [...]

Tuesday 6-8-10

Complete 3 rounds of 60s on/30s off:
Sledgehammer strikes- R hand
DB Split squat- R leg (10 reps)
One arm DB press- R arm (10 reps)
Side plank- R side up
Sledgehammer strikes- L hand
DB Split squat- L leg (10 reps)
One arm DB press- L arm (10 reps)
Side plank- L side up
I know that the Lord is always on the [...]

Monday 6-7-10

AMRAP 3 min / Rest 2 min x5:
5 Push ups
10 Jumping pull ups
15 Squats
50m Sprint
If there was an easy way to skinny, we’d all be there. -Chris Biles
If you want to see what my training looks like these days, click here. I’m following the genius that is OPT.

Thursday 6-3-10

With a single kettlebell or dumbbell:
21 TGU, R arm
50 KBS
21 OHS, L arm
50 KBS
21 OHS, R arm
50 KBS
21 TGU, L arm
Sometimes when we train I get angry at the weights when they push me around, I always want to say “Don’t you remember? I have lifted more than this and it was light. [...]

Tuesday 6-1-10

Welcome back, guys. I hope you’re rested!
For time:
1 Sandbag sprint
25 Deadlifts (M-155#/ W-95# or 65#)
25 Push ups
25 Squats (30#/20#)
25 Wallballs
25 Body rows
25 KBS (44#/26#)
50 Walking lunges
25 Double unders (or 100 singles)
25 Burpees
Any success I’ve ever had with dropping pounds has ONLY come after I have disconnected the process from the results. Train hard because [...]

Holiday Reminder

BFC will be closed Monday the 31st in honor of Memorial Day.
See you guys on Tuesday!

Thursday 5-27-10

Five sets of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Goal is to increase the load each round. Rest as needed between sets.
**5 burpee penalty for putting the dumbbells down during a set. Burpees are to be performed immediately after the set.**
_______________
Warriors take chances. Like everyone else, they fear failing, but they [...]

Tuesday 5-25-10

Jenna Mercer-
Day-by-day paleo is EASY. Deciding to “give up” your favorite treats, your go-to “healthy” foods, your drive-thru diet, chocolate milk, soy lattes, chips & queso… is hard. Making that all-out dedication to commit to putting only clean, healthy, nutritious food in your body can [...]

Monday 5-24-10

21-15-9
Thrusters
Pull ups or Body rows
Strength is a matter of a made up mind. -John Beecher

Chris WOD 4-28-10 from Chris Biles on Vimeo.