Central Bucks CrossFit Blog

Moving Day!

Today marks the last WOD performed at unit R for CBCF. Later on today we will be moving on to bigger and better things as we transition to unit JJ. We want to thank all of you for your continued support and faith in our coaching. The friendships formed and the community that has been spawned has grown greater than we could've ever imagined. Without all of you, none of this is possible.

Thank You!

-M & K

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Workout Of the Day

A.) “Death by Clean and Jerk”

Perform 1 C & J the first minute, 2 C & J’s the second minute, 3 C & J’s the third minute, and so forth, until you are no longer able to keep up with the clock

Loads are 115#/75#

Scaled up – 135#/90#

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B.) "Moving On"

Teams of 3 or 4:

3 Rounds:

Row 250 meters

10 Burpees

12 Box Jumps

20 KB Swings

*Conveyor belt style; everyone rotates when all reps are completed

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KW preps for the ceremonial last pull up on the old rig

Yesterday's Results

Workout Of the Day

“Lynne”

5 sets:

Max Rep Bodyweight Bench Press

Max Rep Pull Ups

*Transition immediately from Bench Press to the Pull Ups

*Rest 4 minutes after the Pull Ups before the start of the next set of Bench Press

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This Weekend:

CBCF will be transitioning from Unit R to Unit JJ beginning Friday afternoon/evening and (hopefully) completing the move on Saturday beginning at noon.

We will have the final WOD at Unit R on Saturday morning at 9am followed by the kids class at 10:15 and the intro class at 11. Come on in to bid farewell to the old space and lend a hand as we move onto bigger and better things.

If possible, depending on the swiftness of the move, we may be able to hold our first Benchmark in the new space on Sunday. We won’t know that until Saturday night. We will keep everything updated on our Facebook page.

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Nick

Yesterday's results

Workout Of the Day

A.) AMRAP in 10 minutes:

10 Deadlifts (245/155)

20 Double Unders (40 singles)

-REST 4 minutes-

B.) Run 420 meters for time

-REST-

C.) Everyone begins with 20 minutes on the clock:

MAX T2B in 3 minutes

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Michelle

Results

Workout Of the Day

A.) 20-30 minutes to establish a 1RM Back Squat

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B.) AMRAP in 8 minutes:

150 meter row

10 Thrusters (75/55)

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Andrea K.

Results

Workout Of the Day

A.) 15 minutes

Establish a 1RM Hang Power Snatch

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B.) For time:

100 Lunges

80 Sit Ups

60 Push Ups

40 Pull Ups

20 Burpees

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Mike J.

Results

Workout Of The Day

A.) Clean & Jerk

3, 2, 2, 2, 1, 1

*Reps this time are NOT touch and go, but rather let the bar drop and reset yourself before the next rep

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B.) 4 Sets For Total Reps:

40 seconds on / 20 seconds off through:

Row (calories)

KB Swings

Box Jumps

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12.5 C2B Collage

Final 12.5 Results

Goodbye Is The Saddest Word...

Today marks the last day of the 2012 CrossFit Games Open season. And it's been one hell of a ride. These past 5 weeks have challenged us like never before. There are not enough words to express how proud and fulfilled you have made me as a coach. Watching all of you push yourselves to the limits to see how you measure up on a global scale has been awesome. And while I was at first a bit displeased by this last WOD being the same as the last WOD from the 2011 Open, it has provided me with the most pride. Yesterday I watched all who came in set PR's like crazy, achieve things they never thought possible, and leave feeling a sense of personal fulfillment. So now in hindsight, I couldn't have imagined a better WOD to finish this season. Thank you all for your participation. It is sad to see this end, but hopefully the spirit of these Games will live in you and continue to push you to greater athletic abilities through this upcoming year. So let us only reflect for but a moment, and then set our sights towards our goals for 2013!

-MW

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Please arrive today by 8:45am.

Also, be sure to read my tips on WOD 12.5 from yesterday's posts.

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Dave's high-flyin' C2B pull ups

* To see all pics from yesterday's 12.5, check out the CBCF Facebook page

PLEASE ARRIVE BY 8:45AM

 

Workout Of the Day

CrossFit Games Open WOD 12.5

AMRAP IN 7 minutes:

3 Thrusters (100/65)

3 *C2B Pull Ups

6 Thrusters

6 C2B Pull Ups

9 Thrusters

9 C2B Pull Ups

12 Thrusters

12 C2B Pull Ups

15 Thrusters

15 C2B Pull Ups

...and so forth.  If you finish the round of 15, move on to 18/18, then 21/21...

*Chest must make contact with the bar

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Strategy Tips:

1.) Go unbroken for as long as you can on the thrusters. If you've got to rest, do so in the rack postion. Putting the bar down will waste you at least 10 seconds every time.

2.) Do not go all out on C2Bs. If you burn out too soon by stringing multiples together and then start missing reps it will frustrate you and will waste time!

3.) Get everything set up beforehand. Bar placement, chalk, pull up station, tape on your hands, etc. Any wasted time is a missed rep. (You should not need water for a 7 minute amrap. Its just an excuse to rest.) If you decide, or find out, halfway through that your pretty lttle hands need tape, you're already screwed. DO IT BEFOREHAND! And if you have olympic shoes, wear them! Stability in the thruster is a must!

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TOMORROW:

FINAL DAY OF THE 2012 CROSSFIT GAMES OPEN SEASON

8:45AM ARRIVAL TIME

FIRST HEAT GOES AT 9AM.

WE SHOULD BE ABLE TO MIX UP A LITTLE ADDITIONAL THROWDOWN AFTERWARDS AS WELL!

Workout Of the Day

A.) For Time:

25 Double Unders (50 singles)

30 Dips

10 Burpees

50 Double Unders (100 singles)

20 Dips

20 Burpees

75 Double Unders (200 singles)

10 Dips

30 Burpees

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B.) Back Extensions

3 x 20 reps

*Not for time

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KW


Results

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THIS WEEKEND:

12.5 BEGINNING AT 8:45AM TOMORROW & SUNDAY

EXPECT A THROWDOWN FOLLOWING THE END OF THE OPEN ON SUNDAY!

12.5 Announced....

Look familiar? For those that were with us last year, this is a repeat of the final WOD of last year's Open. "Ladder Fran" has now become a Benchmark! For those that performed this last year, it's time to see how you've improved (time to really see how all those squats pay off!). For those new this year, don't worry, it's bound to show up again in 2013. Come on in this weekend and see how high up the ladder you can climb!

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Workout Of the Day

A.) Power Clean

65-75% of your 1RM

5 sets of 3 reps Touch and Go

*REST 90 SECONDS BETWEEN SETS

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B.) 5 sets

200 meter row

20 Sit Ups

*Rest 2 minutes between sets

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Joni

Yesterday's Results