It starting to feel a lot like Christmas in here! Next Tuesday! 12 Days of Christmas! Performance: For time: 1 clean & jerk (155/95) 2 muscle ups 3 handstand pushups (guys to a 45lb negative) 4 front squats (155/95) 5 ring dips 6 burpees 7 kettlebell swings, 32/16 8 box jumps, 24/20 9 wallball shots, 20/14 10 chest to bar pull ups 11 shoulder to overhead (155/95) 12 rope climbs *continue through the workout just as the song carries on (singing is optional)
New BCF Success Story! Shout out to super runner (and strong athlete) Meg K!! http://ballstoncrossfit.com/success-stories/ After graduating college and moving 300 miles away from home, I found myself in a fitness rut. This was the first time in eighteen years that I was not a part of a team and felt lost without the support and bond of a team , which I had grown accustomed to while running cross country and track in college. I accepted the fact that my “glory days” of running were over and joined a run-of-the-mill gym. Months of 5lb dumbbell curls in a smelly room of meatheads I finally attended a free class at Ballston CrossFit. The camaraderie and dedication was apparent from the moment I stepped through the doors. Several days of hobbling around and being sore told me that this was the place I needed to be to get in shape. Within the first few weeks I had achieved several physical accomplishments and, more importantly, gained numerous friendships. Each day I look forward to going to the gym, seeing friends, and setting new personal bests. The BCF coaches and members motivate you to push yourself beyond limits, setting and accomplishing goals on a regular basis. In addition to setting goals in the gym, the BCF community supports and motivates you in all other aspects of life. I have recently begun racing again, and, much to my surprise, begun setting personal bests that were unachievable while running in college. Having only ran 3 times in the month leading up to my first half marathon I maintained a 7:00 mile pace for a time of 1:31. Most recently I achieved a lifetime goal that a year ago I considered impossible, I ran my first ever sub 20 minute 5k (setting over a 30 second personal record) with only a handful of training runs to supplement my CrossFit training!! I attribute all my running success to Crossfit. It has strengthened my entire body from head to toe and taught me how to persevere through hard workouts by relying on mental strength.
Before complaining about more burpees…just remember what the best say! Jason Khalipa, the 2008 CrossFit Games champion, offers 7 secrets to his fitness successes. 1. Focus on two moves CrossFit is all about specializing in not specializing. But if you’re training on your own or want to tack on work outside the gym, the best exercises you can do are thrusters and burpees. In both you’re moving large loads – a barbell or weights for the thruster, your bodyweight for the burpee – over a long distance, and using your entire body. If I could only do two moves for the rest of my life, it’d be these. http://www.mensjournal.com/health-fitness/exercise/fitness-tips-from-crossfits-finest-20140409
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