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Dr. Avi Zinn will be hosting another Functional Movement Screen (FMS) this Sunday, August 2nd at 9am! These sell out quick, so sign up ASAP or message us to reserve your spot. If you did the first one, this would be a great time to retest and see if you’ve improved your mobility. We are keeping the same rate of $10 and it will be limited to ten members. Avi is a doctor of physical therapy and Certified Orthopedic Clinical Specialist. He has practiced in a variety of different physically therapy settings: sports medicine, industrial medicine, public and private hospitals, outpatient orthopedic clinics, and home health. The FMS is a ranking system that documents movement patterns key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and put one at risk for injury.
To those of you who work out in the evening, tomorrow is Manuel’s last day! Manuel has been a staple of the gym for a long time, and his infectious energy will be missed. Come on by at 5:30pm tomorrow and wish him luck as he moves back to Europe!
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Workout of the DayA. Every 3 minutes, for 15 minutes (5 sets): Push Press x 5 Goal is to establish today’s 5-RM. B. Every minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power Cleans (use the heaviest weight you believe you can successfully handle – note weight used) http://crossfitindulto.com/2015/10/07/10715/
Due to the curfew that Richland County has imposed the class schedule will be as followed: 6:15, 7:15,9,12,4, 5:30, 6:30, 7:30. Thanks for being so understanding the last few days. We understand you might be a little stir crazy. Come get a workout in and relieve some stress. A. Back Squat, 4-4-4-4; 3:00 rest + "Fran" 21-15-9 for time of: Thrusters Pull-ups
For anyone looking to help with the cleanup, if you are a USC student please use http://t.co/8mm2l14bvW. For the rest of us, Luke and I helping to organize a weekend cleanup event and are assisting where we can. To stay updated please signup here. bit.ly/sccsignup
Chili Cook Off, Update. Chili Rules Posted Below. Sign Up Sheet will be on the Office Door at CF Reston for evening classes. Prizes for Winners in several categories. CrossFit Reston Chili Cook Off Rules Location: 11576 Greenwich Point Road, Reston, VA 20194 October 18, 2015 Defining "chili" For this Cook Off, ANYTHING GOES. You pick, Vegatarian, Spicy, Red Chili, Green Chili, Beans, No Beans. Sky is the limit. Cooking on-site For this event, you may prepare your Chili Entry ahead of time and bring it in a Crock Pot or a Pot that we can put on the stove top. Chili volume Contestants should bring enough to have about 50 guests have a taste and score the Chili. It will just be a small taste, like 2 bites. After the judging, we are sure that there will be folks that want to reload. Anonymity Entries should be anonymous. Everyone will be given Scoring Sheets that has a number that corresponds to the chili so we can tally up the final results. Judging, of course, is the crux of the event, and as such, has its own set of regulations (which will appear on your scoring sheet) , not the least of which is a standardized set of criteria that determines what makes a great chili. Chili Cooks—please take note In a chili cook-off, that begins with a set of five specific criteria by which each chili is judged: • Color -- Does the chili look appetizing? Does it look bright and colorful or dull and bland? • Aroma -- Does it smell good? Does the aroma make you want to dig in? • Consistency -- How is the meat-to-sauce ratio? It shouldn't be runny, mushy or overly thick. • Taste -- How is the flavor? Do the ingredients blend well, or is one too overpowering? Does the first bite make you want another one? • Aftertaste -- Once you swallow, is there a spicy taste ("bite") that stays on your tongue? Is it delicious? Awards will be given for: 1. Best Overall Chili 2. Spiciest 3. Best Vegetarian 4. Most Colorful 5. Most Elusive Secret Ingredient
This October we are focusing our efforts right here in the local community and participating in #socktober! Now through the end of October we are collecting all sizes of new socks AND underwear for our homeless population in the Roanoke City Schools. You can drop your sock and underwear donations off at Brickhouse M - F 5:30AM - 7PM and Saturdays 8AM - 12PM. For more information on #socktober visit http://soulpancake.com/socktober
Meal Prepping—The Key to Keeping Your Diet Goals http://boxlifemagazine.com/meal-prepping-the-key-to-keeping-your-diet-goals/
We had a great turnout at our first "Rev's Strongman Sunday," and are looking forward to growing our weekly attendance. If you are interested in Strongman training - even if you've never been introduced to it before - you will find a great community of strongmen AND strongwomen at CrossFit Intense every Sunday at 1 pm. Mark your calendars for this weekly occurrence and you will be glad you did!
EVENTS!! Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday at 5:30pm!! Meet at the box and get ready to review running technique and put in some milage! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th!
BCF - as some of you have heard (or noticed), we have made some adjustments to our programming. Coach Jake has programmed for BCF over the last 3 years, and has done an incredible job helping our community vastly improve all 10 fundamentals of fitness!! Jake has moved onto a new job and no longer has the resources to provide the programming for BCF. Thanks to Jake for all he has done over the past 3 years!! Over the last 6 weeks (starting Aug 24), we have had 3 coaches provide 2 week programming cycles. We are continuing to refine our approach to drive our athletes to your best performance, and there are many ways to do this! If you have any feedback on our programming, feel free to share: - WODs you liked/didn't like - thoughts on our historical programming approach of strength & conditioning several days a week, strength day, long metcon day, skills and conditioning days. - thoughts on more traditional CrossFit programming (like crossfit.com) of just having strength or conditioning each day (along with skills, mobility, etc to have a full hour) - any other feedback (or benchmarks you're dying to test/re-test in the near future) Feel free to respond below or email firstname.lastname@example.org with your feedback! Your feedback helps us deliver programming that you enjoy and helps you get the best results! Thanks!
Did you know Full Circle has one of the largest female strongman teams on the east coast? Believe it! Today's blog is brought to you by StrongMa'am coach and competitor Gabby, who says, "Beyond medals and nationals qualifications, every team member has done things they didn’t think they could ever do and has pushed beyond what they believed they were capable of. It’s inspiring and something that others want to be a part of, and it is certainly something that I feel very honored to be part of." http://crossfitfullcircle.com/2015/10/06/we-make-strongman-look-fun/
CrossFit Rubicon - CrossFit Strength 1 Push Press + 1 Push Jerk (5x2 Push Press + Push Jerk, moderate) Perform 1 Push Press + 1 Push Jerk for 2 reps across 5 total sets. DIfficulty should be 6-7 out of 10. Conditioning Jennifer (AMRAP - Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box… [ 52 more words. ] http://www.cfrubicon.com/tuesday-october-6-2015/
RANT Looking ahead to this Saturday, we will not be having classes at the gym. We will be at Latta Park at 10am only. Sign up in MindBody for the Boot Camp and we will see you there for a fun outdoor WOD! CrossFit Performance STRENGTH A. False Grip Ring Row @21x1, 1x6-8 reps B. Muscle Up Transition Drill, 1xAMRAP… [ 199 more words. ] http://escfitness.com/10615-latta-park-on-saturday/