It is finally hear, the last week before the BCBD CrossFit comp is upon us. This is a very exciting time for us, we have had nearly 310 athletes registered this year and some amazing sponsors and groups that are involve with the event – Virus Action Sports Performance, These Fists Fly, Jakt Rx, and Lululemon will all be setting up shop at this years show. We will of course be closing the gym down for the weekend as nearly every coach is either competing of involved and half our club is competing or involved in some way. We will be stripping down the gym this week and starting to move gear to Henk Ruys soccer center, please take the time next weekend to drop by the comp and cheer your fellow athletes and friends on. It will mean the world to them and to the competition staff as well as the more who take part and get involved the better the weekend as the environment just gets more electric and more fantastic.
“BACK IN THE GAME”
BCBD Prep Cycle
Last cycle you got my guilty pleasure Lady Gaga, this time it is all out power rock with Airbourne one of my all time favourite bands – these guys kick ass and take names very similar to how our athletes will take on the BCBD very soon. This phase of training is designed as a prep cycle for the BCBD – we are only weeks away from the big show. This cycle will have a strong emphasis on competition style workouts and as we near the BCBD the workouts will be announced and we will then be testing and working with them to ready for the comp.
NEW WARM-UP PROTOCOL
Part A:
(All done with PVC Pipe) Pass throughs, Behind the neck presses, good mornings, hip hinge rotations, core rotations, leg sings (side to side and back and forth), high hang snatch jump shrugs + high hang power snatch.
Part B:
Level 1+2 – 10 kip swings, 10 push-ups, 10 prisoner squats, 20 sec hollow rock hold x 3 rounds
Level 3 – 10 kip swings, 10 push-ups, 10 prisoner squats, 20 sec hollow rock hold x 2 rounds, then 10 pull-ups, 10 HSPU’s (strict and kipping – choice of transition), 10 pistols, unbroken set of strict T2B (max 10)
Mon September 07/15
Back in the Game Cycle 05
WOD –
ALL LEVELS
STAT HOLIDAY – FUN DAY
**BCBD Prep Day – for competing and non-competing athletes.
A. WOD #2 – SN/C&J
B. WOD #3 – S.O.B.
C. Cone run at park (optional)
TUES September 08/15
Back in the Game Cycle 05
WOD –
Level 2+3 – FITNESS & SPORT and BCBD athletes
A. BCBD WOD #5 – “Pantaloons”
**Do not do group class today, just do bcbd wod#5.
Level 1 – HEALTH
A. Power clean + hang clean 1+1 – build to heavy set in 20min
**Can choose power clean + hang power clean
B. “Chelsea”
Every min on the min complete;
– 5 pull-ups
– 10 push-ups
– 15 squats
**Scale reps to 4-8-12 or 3-6-9 – keep round time to 30sec +/- 5sec
ELEMENTS
A. Hang power clean x 3 – build to heavy set in 20min
**Can choose power clean + hang power clean
B. “Chelsea”
Every min on the min complete;
– 4 pull-ups or ring rows
– 8 push-ups
– 12 squats
**Scale reps to 3-6-9 – keep round time to 30sec +/- 5sec
WED September 09/15
Back in the Game Cycle 05
WOD –
Level 2+3 – FITNESS & SPORT and BCBD athletes
A. BCBD WOD #6 – “Godzilla”
**Do not do group class today, just do bcbd wod #6. We will rest the remainder of the week until the BCBD.
Level 1 – HEALTH & ELEMENTS
A. Jumping high hang snatch drill x4
**5 jumps from high hang + high hang snatch
B. Hang snatch or power snatch – build to a heavy triple in 20min
C. “Godzilla”
4 rounds for time
– 2 heavy axle deadlifts
– 4 pull-ups or ring rows
– 4 snatches (light load – power or full)
– 8 DB push press (heavy load)
**Those guys at the BCBD are only doing reps of 1,4,4,4 for a shared 4 rounds; you will do twice the work today.
THURS September 10/15
Back in the Game Cycle 05
WOD –
Level 2+3 – FITNESS & SPORT
Rest day for BCBD athletes
**For those not competing @ BCBD
A. Tire flip x 30 – choose a light tire and if possible work with a partner and alternate flips. Just get it done.
>>> In class
A. Banded KBS 5×15 – heavy bell and moderate band – work on perfect position and “loading” properly in the “thumb to bum position”
B. “El Camino”
Complete 4 rounds for time;
– 50 walking lunges
– 100 DU’s
Level 1 – HEALTH
A. Banded KBS 5×15 – heavy bell and moderate band – work on perfect position and “loading” properly in the “thumb to bum position”
B. “El Camino”
Complete 4 rounds for time;
– 40 walking lunges
– 100 skip rope or DU’s
ELEMENTS
A. Banded KBS 5×15 – heavy bell and moderate band – work on perfect position and “loading” properly in the “thumb to bum position”
B. “El Camino”
Complete 4 rounds for time;
– 25 walking lunges or squats
– 80 skip rope
FRI September 11/15
Back in the Game Cycle 05
WOD –
Level 2+3 – FITNESS & SPORT
Rest day for BCBD athletes and Level 2+3’s who are not competing.
Level 1 – HEALTH & ELEMENTS
A. Banded HSPU Practice – coaches will work with you to get into bands or advance your HSPU work. Then complete – 1-4 reps EMOM for 10 min
B. “The Ranch”
Complete 5 rounds for time of;
– 20 light/moderate KBS
– 15 push-ups
– 4 gym width sprints
SAT September 12/15
GYM Closed for the BCBD at Henk Ruys Soccer Center – get your butt down to cheer everyone on – 310 athletes and so much more. Show starts at 8:00am for a 4.2 km run and ends at 5:30pm.
SUN September 13/15
GYM Closed for the BCBD at Henk Ruys Soccer Center – get your butt down to cheer everyone on – 310 athletes and so much more. Show starts at 9:00am and runs through to awards ceremonies and finals from 2:00-5:00pm.
