Mobility; better known as “stretching”
Posted on 18, Jun
Most of us are guilty of it (especially me): We don’t stretch enough. We do some mobility work in our warm-ups. However, what many of us don’t realize (or pretend not to realize) is that mobility work should occur after the WOD as well in order to help prevent soreness and injury, and to improve range [...]
News and Notes, Week of June 17th
Posted on 17, Jun
We’re half way through the summer Paleo Challenge! How’s everyone holding up? Starting this week, we’re offering additional Olympic lifting classes at 9am on Mondays and Wednesdays with Murph and Alex. If you’re interested in improving your Clean & Jerk and your Snatch, these classes will make a huge difference. Yesterday also marked the second [...]
A quick word about scaling workouts
Posted on 11, Jun
We talk about the concept of scaling a lot in CrossFit. One of the primary tenets of CrossFit is that we want anybody, regardless of fitness level, to be able to work out with a high level of relative intensity. Weight can be reduced on weightlifting movements, mechanical advantages can be given for challenging bodyweight [...]
News and Notes, Week of June 10th-16th
Posted on 10, Jun
This week marks the start of our new strength cycle. Our last cycle was a basic linear progression strength program that will generally focus on a 5 X 3 rep scheme for back squat, deadlift and press. This cycle will be based on a Westside Barbell conjugate system and will have a little move variety. [...]
A quick word about power.
Posted on 6, Jun
In physics, power is defined as the rate at which energy is transferred, used or transformed. Since energy transfer can be used to do work, power is also the rate at which work is performed. Work is defined as the product of a force acting on an object and the distance it is moved. For example, if [...]
BrewCity News and Notes, Week of May 20th.
Posted on 20, May
Hey All. Here’s what’s going on this week and in the near future. We had great turnout at the Paleo Challenge meeting on Saturday. If you missed it, don’t fret. You can still sign up. Just let Danny or Lauren know and we’ll get you the info you need. You should also join this Facebook [...]
News and Notes
Posted on 9, May
Memorial Day Murph: On Memorial Day, Monday, May 27th, we will be doing the workout called “Murph” in honor of Navy Lieutenant Michael Murphy, and ALL of our fallen military heroes. If you would like to sign up for the official Memorial Day Murph t-shirt, follow this link. Proceeds go to the LT Michael P. Murphy [...]
BCCF News and Notes
Posted on 29, Apr
Happy Monday BrewCity CrossFitters. We’re starting week 4 of our strength training progression. By now you should have a good idea of where you are for a set of 5 reps in high bar back squat, push press and deadlift, and you should be increasing your weight each week. Flint and Lauren attended the CrossFit [...]
We’re adding 10:00am weekday classes.
Posted on 13, Apr
Starting this week, we will be adding a weekday 10:00am CrossFit Class, Monday through Friday. We will also have open gym from 11:00-noon, and from 3:00-4:30. If you’re doing the competitors programming, these open gym sessions are a great time to do it. See you at the gym!
Schedule Change
Posted on 13, Mar
Hey all, just a quick note that we are adding an 11:00 am CrossFit group class on Saturdays, starting THIS Saturday. It will be the same partner WOD as the 9am and 10am. We will be moving the Olympic lifting class with Alex and Murph back to Noon.
Popular posts
Thrusters and Ring Push-ups
Posted on 16, Jun
Thursday’s Workout is 10 Rounds of the Following: 10 Thrusters (95#/65#) and 10 Ring-Push-ups Article: Low-Carbohydrate, High-Protein Diets May Reduce Both Tumor Growth Rates and Cancer Risk “This shows that something as simple as a change in diet can have an impact on cancer risk,” said lead researcher Gerald Krystal, Ph.D., a distinguished scientist at [...]
Tuesday’s Workout: Rope Climbs, Ring Dips and Wall-Balls
Posted on 14, Jun
Tuesday’s Workout: 15 Minute AMRAP: 1 rope climb, 10 ring dips, and 20 wall-ball shots. Climbing a rope is sort of a forgotten art in the mainstream fitness world. New CrossFitters often remark that they haven’t climbed a rope since gym class! Rope climbing may have given way to shiny lat pull-down machines at the [...]
Happy Birthday Kyle
Posted on 6, Jul
Wednesday’s Workout: ”CrossFit Total-ly Insane.” Wednesday is Kyle B.’s birthday, so to celebrate, he’s putting us through a workout of his choice. He came up with “CrossFit Total-ly Insane”: 30 reps each of deadlift, back squat and press at 75% of your max. Come join us in celebrating Kyle’s b-day by picking up heavy stuff! Happy Birthday Kyle. [...]
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