Thursday, April 17, 2014

Reminders And Easter Weekend Schedule

Housekeeping style post ...

Upcoming Events/Deadlines:
Bring-A-Friend Night – Friday 4/18
T-Shirt Votes – Get them in by Friday 4/18 at midnight or Rachel will punch you

Easter Holiday Schedule
Due to the Easter Holiday that I've been reminded of by the women in my life, all Sunday classes (including Yoga and Olympic Lifting) are cancelled.

However, I will be at the gym from 9ish to 11ish AM if anybody wants to get in an Open Gym style workout and come keep me company.  Otherwise I'll be lifting with these guys:

Peeps are so gross

04/18/2014 - WOD

A1): Front Squat (5 x 3 (@ working weight))
A2): Weighted Sit-ups (5 x 10-15 reps)
** Weight with a plate, med ball, or band around the pull up bar upright

Metcon (No Measure)
8 Rounds, at the top of every 2 minutes:
3 Deadlift (70-80% of 1RM)
20 Double-Unders
** Rest with the remainder of each 2 minutes

Cool Down/Skill
** Hip/quad stretch on wall or box
** Reclined twist

Tuesday, April 15, 2014

Old Lady Regionals Are Upon Us!

Today, I plan to risk the integrity of this blog for a few cheap laughs.  Although let’s be honest, I pretty much do that every day.

As you may or may not know, our very own Stephanie Teague has qualified for the next phase of the CrossFit Games.  On Thursday of this week, she will be given 4 wods and a ridiculously short timeframe in which to do them, which means that she will officially do more metcons in 3 days than I’ve done in all of 2014.  Depending on the results of the workouts, she could possibly qualify for a trip to California in July to compete for Fittest Woman on Earth (between the ages of 45 and 50).  I’m told she’s been double loading the Metamucil this week in preparation.

I’m pretty excited too, scoop me up a double dose

As usual, she’s keeping a pretty low profile with all of this, and as usual I’m calling her out.  Next time you see her at the gym make sure to wish her luck and let her know that the BARx community is supporting her 100%.  And don't worry, I’ll be there mostly to help with stretching and warming up:

Don’t act like you’re not impressed.

In all honesty, I have no idea what they might throw her way for these next 4 workouts.  Maybe it’s even something crazy that we have never heard of.  But I do always like to take a guess at what the events might be, so here’s my prediction for the first WOD:  20 Minute AMRAP, Prancercise.

Ankle weights:  2lbs each leg, Rx.

04/16/2014 - WOD

A): Halting Clean Deadlifts (4 x 3)
** 2 second pause at the knee, both on the way up and the way down
B1): Power Clean and Push Jerk (3 x 3 (work up to metcon weight))
B2): Toes-To-Bar (3 x 12 Reps)
** Use as few sets as possible; stay on the bar

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Cool Down/Skill
** Posterior chain on roller
** Pigeon stretch - 2 mins each side
** Triangle yoga pose - 1 min each side

Monday, April 14, 2014

Do you have any friends?

Perhaps one that might enjoy running, jumping, and playing with barbells?  Or maybe one that’s always complaining that you talk about your snatch too much?  Well now is your chance to bring them to BARx and show them what we’re all about.

Or maybe it's a chance to earn back a friend that you lost because you talk about CF obsessively.
The BARx Summer of Fun kicks off this Friday, April 18th with Bring a Friend Night.  There is a sign up sheet on the bulletin board at the gym.  I would really love to give you more details, but that’s pretty much all I know at this point.  I can tell you that it will be free of charge, and it will start sometime after the 5:30 class (probably 6:30).  We will put together a partner WOD, and definitely leave plenty of down time during the hour for you to show off your muscle up so your friend understands how truly badass you are.  And as with most of our events, there will be some sort of after party (and by that I mean hard core mobility session).

 I feel like I've heard this somewhere before

04/15/2014 - WOD

A): Snatch (4 x 3 (@ working weight))
B): Snatch High Pulls (3 x 3 (use 110% of last set of Snatch))

Metcon (Time)
21-15-9 Reps for time of:
Overhead Squat (75/55)
SDHP (75/55)
200m Run after each set

Cool Down/Skill
** Front hips on lacrosse ball or roller
** Glutes/side hip on lacrosse ball or roller
** Calves on barbell or roller (side to side)

Sunday, April 13, 2014

Do Your Homework ...

But don't miss CrossFit because of it.  These BARx kids have got it figured out.

It's rumored that she also once completed an entire math worksheet from the bottom of a pistol

So bring your work to the gym, that's the way to do it?  Much better than trying to bring the weights to work or school.

You look good.  You look real good.

Also, I know some BARxers (Josh, Patrick, and Dave) participated in a local competition this weekend.  Hoping all went well, more to come on that.

04/14/2014 - WOD

A): Shoulder Press (5 x 3 (@ working weight))
B1): Pull-ups (4 x 8-12)
B2): Handstand Holds (4 x Max Hold)
** Against wall.  Try freestanding if you can do it or are working on it.

Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP:
3 Dumbbell Complexes
250 Meter Row
** Complex is:  Push Up, Row Left, Row Right, Jump feet up, Power Clean, Push Press, OH Lunge Left, OH Lunge Right

Cool Down/Skill
** Traps and shoulders on lacrosse ball
** T-Spine on roller
** Lunge hold

Friday, April 11, 2014

Clothing Optional

(A Special Guest Post by Rachel Harris)

At our last meeting, the Membership Board (see how I capitalized it to make us seem important???) mentioned members want t-shirts with funny sayings on them. Steph then got the crazy idea to put me in charge of coming up with ideas for the new shirts. Yes, she was sober when she asked. No, I wasn’t when I said yes.
Thing is, I’m not clever or creative. So I guilt tripped every poor BARx-er I saw into helping me. Luckily, there are a lot of clever and creative people at BARx (if you don’t count me or any of the boys). I ended up with over 30 suggestions for t-shirt designs. I’ve narrowed those suggestions down and now need you to vote on your favorites.
Before we get to the goods, I should explain a few things.
1. These are sketches. Some talented graphic designer with fancy software will eventually turn these into stuff you can be proud to wear on your chest. Don’t not pick a design just because the sketch doesn’t look pretty. Also, consider yourself warned: make fun of the sweat angel, and I will hurt you.
2. kkkknnnnooooowwwww. These aren’t all kid friendly. Add this to the list of reasons why I shouldn’t be in charge of t-shirts. Don’t worry. As of this moment, I’m throwing Erin Steinkamp under the bus. Congratulations, Erin! You are officially in charge of getting kiddo shirts made at a later date.
3. Right now, you are only voting on the general design / saying. We’ll decide colors later. You’ll notice these sketches are in black and white. This is so you’re not swayed by certain colors.

Louis, Ed, Tim, & Chris. So Fetch.

4. We’ll also make “style” decisions later (t-shirt versus tank top, etc.). This means stop badgering me, Donny, about getting tank tops for the dudes.

You’ll notice some sketches appear on guy t-shirts, some on ladies’ tees, and some on tank tops. This doesn’t mean that is the only style available for that particular design. You’ll get to decide what style shirt you want later.
5. We may or may not be able to get more than one design. It will depend on the cost. But it’s fun to dream.
When you’re ready, CLICK HERE to look at the options and vote. You are not limited to one vote. Select any designs you would actually buy. You have one week to vote. 3,2,1 Go!
Thanks for your help!
PS - AMers, you’re probably wondering who the heck I am. That’s fair. I don’t believe in waking up before 10. It causes wrinkles, right? I’m Rachel. Nobody important. But the fate of your t-shirts somehow fell to me. If you feel strongly about a particular design, know that I am open to bribery. Cash, crack bars, or beer accepted. You’ll find me at BARx after the sun sets. It’s nice to meet you. 

04/12/2014 - WOD

A): Gymnastic Skill Work (15-20 Minutes)
** Choose 1 or 2 gymnastic skills to work on or make up from earlier in the week.  Examples are:
Ring Dips
Push Ups
Pull Ups
Muscle Ups
Box Jumps

Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:  
5 Handstand Push-ups  
10 Pistols (5-L / 5-R)  
15 Pull-ups
** Scaled version:
5 Push Ups or scaled HSPU
10 Split Squats on bench
15 Ring Rows or Scaled Pull Ups

Thursday, April 10, 2014

A Very Lampitt Thank You

I've exhausted all my creativity for the week, so I'm handing things over for the next couple days.  Today's message comes straight from Maggie:

The Lampitts want to send out a very sincere thank you to the BARx community.  We really appreciate all your generosity and support during this exciting time for us!  Laney decided to show up a little earlier than planned and we are very thankful that she is healthy and growing stronger each day!  Thank you for all the gifts, diapers, kind words and prayers.  We are so lucky to have you all in our lives! 

Tomorrow we will have a very special weekend guest post from Rachel Harris which may be the best thing that's ever happened to this website.  It has it all: sarcasm, links, fonts, insults, and kangaroos.  You won't want to miss this.

04/11/2014 - WOD

A): Back Squat (5-5-3-3-3-1-1-1)
** Work up to a heavy single
B1): L-Sit (3 x (2 Max Holds))
B2): Turkish Get Up (3 x 2 (each arm))

Metcon (Time)
For time:
21-15-9 Reps of:
Front Squat (135/95)
Push Press (135/95)

Cool Down/Skill
** Hips/Glutes on lacrosse ball
** Banded shoulder stretch
** Triceps on barbell

Wednesday, April 9, 2014

Everything Is A Competition Around Here

We know how you think.  Which is probably why you like CrossFit in the first place:  a little competition every day keeps us motivated.  Whether you’re trying to beat the top score of the day from the morning class, or simply trying not to get your butt kicked by the 73 year old lady next to you, being held accountable is important.

Bring it on, sonny!

In that spirit, the BARx management has decided to announce a new member referral competition.  Here are the details:

-          Your referral must complete the on-ramp classes and sign up for membership.
-          The first 5 referrals will receive a month of free membership
-          The next 5 get $50 off one month membership or apparel
-          The next 10 get $25 off one month of membership or apparel

So if you think you know somebody who is as crazy as you and might enjoy what we do at BARx, bring them in!  As a reminder, we have a FREE intro class every Saturday at 10, and on-ramps scheduled on Saturday and throughout the week.

Stay tuned for more exciting competition announcements in the near future …

Hot dogs for scaled, Bacon Double Cheeseburgers for Rx.

04/10/2014 - WOD

A): Bench Press (5 x 5)
B1): Barbell Row (3 x 10 (Heaviest Possible))
B2): Ring Dips (3 x 5 (Heaviest Possible))
** Add weight if necessary.  Focus on getting as deep as possible in the bottom position.

Metcon (Time)
3 Rounds for time:
400m Run
30 Wall Ball (20/14)

Cool Down/Skill
** Quad smash on roller
** Ankle/calf stretch on wall
** Chest/Front Shoulder on lacrosse ball