Wednesday, April 23, 2014

How Did He Do It?

A little quiz for you today, a brain teaser if you will.  Yesterday I walked into the gym and I was immediately greeted by this lovely sight:

The sunlight adds a nice touch to the carnage

Donny quickly confessed and apologized, but it was too late ... I had already taken the pictures and thought up this post.  The question is, how did he do it??

1.) Box Jumping?  Since he has suddenly gained a great deal of mass from the 6 Month Muscle Gain Challenge, all of that extra Grade A Beef was just too much for the boxes to handle.

2.) Maliciously?  In a Hulk-like state of steroid induced rage, he picked up both of the boxes by the handles, smashed them together, and then threw them against the wall as he yelled "Donny Smash!!"

3.) Bonehead?  Instead of spending the extra 45 seconds to set up the lifting blocks (and use them for their intended purpose), he decided to snatch from the jump boxes instead.  Apparently they're not designed to have barbells crash down upon them from high in the air.  Who knew!?

The answer is of course number 3.  I'm not blaming him completely though, because if I had to guess somebody else had already gotten away with this earlier in the day and weakened the boxes structural integrity.  How do I know that?  Because everyone is lazy and complains that setting up the lifting blocks is too hard and too much work.  I assure you it is not.  I timed it just to prove a point.  45 seconds. (In case you're not intimately familiar with the Blocks, please see my all-time favorite post HERE)

Yes, contrary to popular belief these can be used as more than just a giant towel holder. And they're usage could save a young jump box's life.



04/24/2014 - WOD

Strength/Skills:
A): Bench Press (1 x 10 x 60%; 3 x 10 at 70-75%)
B1): Bent Over Row (3 x 10 (Heaviest Possible with good tech))
B2): 1-Arm Dumbbell Press (3 x 10 (Each arm, heaviest possible))

Metcon (Time)
For time:
18-15-12-9-6-3
DB Thrusters (35/25)
Box Jumps (24/20)

Cool Down/Skill
** Shoulders on lacrosse ball
** T-Spine on roller - 2 min stretch
** Calves rolled on barbell or stretched on pole

Tuesday, April 22, 2014

The Marker Situation

Okay I'm back. That post yesterday was Steph in case you didn't notice by how NOT rude enough the picture captions were. I have a lot of stuff to cover in the coming weeks that I've been neglecting. Today I'm going to start by addressing a burning issue that the membership board has brought up. I've been asked to make some posts on several of these questions so that all of BARx can reap the benefits of seeing the answers.

I figured I would start with what I deemed to be the most pressing of all the concerns brought forth: some people are requesting colored and scented markers because they would be "super fun!"

As if your overhead squat technique isn't depressing enough, we make you come in and look at this crap every day. My most sincere apologies.

Ironically enough, this was one of the first things the ownership brain trust discussed over a year ago when making pertinent decisions related to the opening and daily operation of the gym. As a matter of fact, I was able to dig up one of our original meeting agendas as proof:

Item 6 didn't make the list but it was "Build an Ed Lampitt statue"

Somehow in all the hustle and bustle, we neglected to pay attention to the sexiness of our dry erase markers and their heavy influence on the BARx gym experience. Rest assured someone will get to work on correcting this injustice immediately. In the interim, we have purchased some of these extra large troll pencil toppers to keep you entertained:

Insert your own joke here about shoving a marker up a troll's butt

Disclaimer:
In all seriousness, I really do value the contributions of our membership board, and all of their ideas are well thought out and meaningful .... Well, almost all of them.


04/23/2014 - WOD

Strength/Skills:
A): Deadlift (3-3-3-3-3 (Find 3RM or Heavy Triple))
B1): Supermans, Reverse Hypers, or Back Extensions (3 x 15 Reps)
B2): L-Sit (3 x Max Hold)

Metcon (AMRAP - Rounds and Reps)
8 Minute Amrap
8 pushups
10 medball cleans (20/14)
12 Situps

Cool Down/Skill
** Chest/Shoulders on Lacrosse Ball
** Pigeon Stretch - 2 min each leg
** Hamstring stretch on floor with band

Monday, April 21, 2014

Cari Harris Conquers Boston!

So proud of our very own Cari Harris who ran the Boston Marathon today.  Cari is very humble and tries to fly under the radar, but we can't let her accomplishment go unnoticed. With 11 marathons under her belt, she finished her second Boston Marathon this afternoon. Although she claims it is her last marathon DJ has confirmed that she did not leave her shoes at the finish line in a final, dramatic retirement moment, so count on seeing Cari hitting the pavement again soon.

"This one's for you BARx"

Don't you love my silver cape!


04/22/2014 - WOD

Strength/Skills:
A1): Clean (5 x 3 @ working weight))
B1): Barbell Rollouts (3 x 10 reps)
B2): Split Squats (3x10each leg) back foot on box
** Weight with dumbells
Metcon (No Measure)
For Time:
25-20-15-20-25
Wall balls (20/14)
10 Toes to Bar between each round
Cool Down/Skill
** Quad smash!  Spend 3-5 minutes on each leg with a roller or barbell sleeve (or partner)

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

Strength/Skills:
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

Strength/Skills:
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

Strength/Skills:
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

Strength/Skills:
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