Pull-Ups, Push-Ups, Sit-Ups, Overhead Squats
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
10 Sit-Ups
15 Overhead Squats
Skill/Strength
Bulgarian 21*
Snatch 5-5-5-1-1-1-1-1
Clean & Jerk 5-5-5-1-1-1
Start first set of each exercise light. Add 5 pounds after each set.
Add 5 pounds to start weight each week. Focus on form.
*The focus is on technique and form, not load.
Elite Fitness in Southwestern Vermont
Monday, January 31, 2011
Friday, January 28, 2011
Friday's WOD
Wall Balls, Medicine Ball Cleans, Sit Up With Medball Tosses
10 rounds for time of:
10 Wall Balls
10 Medicine Ball Cleans
10 Sit Up With Medball Tosses
Skill/Strength
Medicine Ball Cleans
10 rounds for time of:
10 Wall Balls
10 Medicine Ball Cleans
10 Sit Up With Medball Tosses
Skill/Strength
Medicine Ball Cleans
Thursday, January 27, 2011
BCF Welcomes its first members to the "Muscle-up Club"
BCF welcomes our first inductees into the muscle-up club:
Derek LaCroix
Andy Stevens
Derek LaCroix
Andy Stevens
Muscle-ups are a huge milestone for many CrossFit athletes, and they require a great deal of both strength and technique. Congratulations on a job well done!
Wednesday, January 26, 2011
Monday's WOD
Barbell 3 Minute Challenge
Overhead Squat for max reps for 3 minutes
Rest 2 minutes
Hang Power Snatch for max reps for 3 minutes
Rest 2 minutes
Front Squat for max reps for 3 minutes
Rest 2 minutes
Hang Power Clean for max reps for 3 minutes
Rest 2 minutes
Deadlift for max reps for 3 minutes
Skill/Strength
OH Squat, Hang Power Snatch, Front Squat, Hang Power Clean, Deadlift
Overhead Squat for max reps for 3 minutes
Rest 2 minutes
Hang Power Snatch for max reps for 3 minutes
Rest 2 minutes
Front Squat for max reps for 3 minutes
Rest 2 minutes
Hang Power Clean for max reps for 3 minutes
Rest 2 minutes
Deadlift for max reps for 3 minutes
Skill/Strength
OH Squat, Hang Power Snatch, Front Squat, Hang Power Clean, Deadlift
Monday, January 24, 2011
Why So Short?
A distinguishing aspect of CrossFit training that many people wonder about is why many of the workouts are so short. Some of the workouts in CrossFit can be done in two to three minutes, such as the infamous "Fran", while many more average between ten to fifteen minutes to complete. Why so short? The answer: metabolic conditioning and power, both of which are directly linked.
Short workouts, done at high-intensity, improve both aerobic and anaerobic output. These short workouts are typically referred to as a metabolic conditioning drill, or "met-con", and are a process of training for our bodies to improve our energy output throughout the range of metabolic processes. That includes both our aerobic process and our anaerobic processes. Our aerobic metabolic process involves the burning of body fat for energy, and is a long term energy process. This is the process that you use when you go for a walk or jog, or perform another low to mid-intensity activity. Our anaerobic processes use either creatine phosphate, or glycogen (a form of glucose), and are made for much shorter, high-intensity activities. When we train in short, high-intensity workouts it improves these processes to allow us to perform at high-intensity for a longer period of time. Additionally, studies have shown that training anaerobically improves both anaerobic processes and aerobic processes, but the same is not necessarily true the other way around.
The other aspect of these short workouts has to do with power. Power is simply the amount of work we do, divided by the amount of time it takes us to complete that work. Power is the ultimate measurement of our fitness. The greater the power output, the greater the intensity, and intensity is what gives us results. But, the only way to improve our power output for a given workout is to do it faster! This is a main reason so many workouts are done against a timer. Additionally, referring back to the issue of metabolic conditioning, our bodies can only put out a high level of power (high-intensity) for a specified length of time. By increasing our metabolic conditioning, we are able to sustain a higher level of output for a specified period of time, thus increasing our power.
By putting our bodies under the stress of the short, high-intensity workouts of CrossFit, we are improving every aspect of our athleticism: metabolic conditioning, power, as well as whatever components of fitness are specifically associated with the individual exercises of the workouts. CrossFit has developed some of the most well-rounded athletes in the world, and it is all due in large part to these short, high-intensity workouts. The next time you decide to get on the treadmill to do "cardio" for an hour, or a thirty minute abs session, ask yourself, "Why so long?"
Short workouts, done at high-intensity, improve both aerobic and anaerobic output. These short workouts are typically referred to as a metabolic conditioning drill, or "met-con", and are a process of training for our bodies to improve our energy output throughout the range of metabolic processes. That includes both our aerobic process and our anaerobic processes. Our aerobic metabolic process involves the burning of body fat for energy, and is a long term energy process. This is the process that you use when you go for a walk or jog, or perform another low to mid-intensity activity. Our anaerobic processes use either creatine phosphate, or glycogen (a form of glucose), and are made for much shorter, high-intensity activities. When we train in short, high-intensity workouts it improves these processes to allow us to perform at high-intensity for a longer period of time. Additionally, studies have shown that training anaerobically improves both anaerobic processes and aerobic processes, but the same is not necessarily true the other way around.
The other aspect of these short workouts has to do with power. Power is simply the amount of work we do, divided by the amount of time it takes us to complete that work. Power is the ultimate measurement of our fitness. The greater the power output, the greater the intensity, and intensity is what gives us results. But, the only way to improve our power output for a given workout is to do it faster! This is a main reason so many workouts are done against a timer. Additionally, referring back to the issue of metabolic conditioning, our bodies can only put out a high level of power (high-intensity) for a specified length of time. By increasing our metabolic conditioning, we are able to sustain a higher level of output for a specified period of time, thus increasing our power.
By putting our bodies under the stress of the short, high-intensity workouts of CrossFit, we are improving every aspect of our athleticism: metabolic conditioning, power, as well as whatever components of fitness are specifically associated with the individual exercises of the workouts. CrossFit has developed some of the most well-rounded athletes in the world, and it is all due in large part to these short, high-intensity workouts. The next time you decide to get on the treadmill to do "cardio" for an hour, or a thirty minute abs session, ask yourself, "Why so long?"
CrossFit Games Open begins March 15th!
CrossFit Games Open, the initial step in qualifying for the 2011 Games in Los Angeles, will officially begin in on March 15th.
There are two ways to enter:
1.Attend a session at a registered affiliate and have your scores verified and submitted.
2. Video your workout and submit it for verification.
Read more....
Bennington CrossFit is planning on holding open sessions on Saturdays for those wishing to come in and compete. More to come as more details are made available.
There are two ways to enter:
1.Attend a session at a registered affiliate and have your scores verified and submitted.
2. Video your workout and submit it for verification.
Read more....
Bennington CrossFit is planning on holding open sessions on Saturdays for those wishing to come in and compete. More to come as more details are made available.
Monday's WOD
Partner 800m Relay - Rows
Row for 800m, then switch and your partner rows for 800m. Do this for 30 minutes. Post total distance.
Row for 800m, then switch and your partner rows for 800m. Do this for 30 minutes. Post total distance.
Friday, January 21, 2011
Team Bennington CrossFit at Tough Mudder New England
Bennington CrossFit has registered a team for Tough Mudder New England, an 8+ mile obstacle course designed to test you to the max along with 5,000+ participants at Mount Snow.
Team BCF is scheduled to start at 10 am on Sunday morning, May 8th.
Spots are filling fast so it is advised that anyone that wants to participate registeres asap.
simply go to http://toughmudder.com/events/new-england/ and follow the links to register.
Look forward to seeing you there!
Team BCF is scheduled to start at 10 am on Sunday morning, May 8th.
Spots are filling fast so it is advised that anyone that wants to participate registeres asap.
simply go to http://toughmudder.com/events/new-england/ and follow the links to register.
Look forward to seeing you there!
Friday's WOD
Skill/Strength:
Deadlift 5-5-5-5-5
WOD
Deadlift 5-5-5-5-5
WOD
Continuous Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.
Wednesday, January 19, 2011
Monday, January 17, 2011
Monday's WOD
5 rounds for time of:
3 Hang Power Snatches 95 lbs
6 Hang Power Cleans 95 lbs
9 Sumo Deadlift High-pulls 95 lbs
12 Pull-ups
15 Sit-ups
Skill/Strength:
Snatch Practice
3 Hang Power Snatches 95 lbs
6 Hang Power Cleans 95 lbs
9 Sumo Deadlift High-pulls 95 lbs
12 Pull-ups
15 Sit-ups
Skill/Strength:
Snatch Practice
Friday, January 14, 2011
BCF shirts are here!
We have a limited quantity of shirts and hoodies with the Bennington CrossFit logo on the back which will be for sale before and after classes.
Prices and Sizes Available:
T-Shirt: M/L/XL-$10
Long Sleeve Shirt: M/L/XL-$12
Sleeveless Tee : M/L/XL - $10
Hoodie : XL - $20
All sales require 6% sales tax.
Prices and Sizes Available:
T-Shirt: M/L/XL-$10
Long Sleeve Shirt: M/L/XL-$12
Sleeveless Tee : M/L/XL - $10
Hoodie : XL - $20
All sales require 6% sales tax.
Pre-Weekend Wrecker
Murph (Modified)
0 Posts
Complete for time:
1 mile row (1600m)
100 pull ups
200 push ups
300 air squats
1 mile row
Wednesday, January 12, 2011
Today's WOD: 01-12-2011
Filthy Fifty (Modified)
For time:
50 Box jumps 24/20 (inch box)
50 Jumping pull-ups, (50 strict band pull-ups)
50 Kettlebell swings (30/20 pounds),
50 Walking Lunge steps,
50 Knees to elbows,
50 Push press (45/35 pounds),
50 Wall ball shots (20/12 pound ball),
50 Burpees,
50 Double unders. (100 Singles)
For time:
50 Box jumps 24/20 (inch box)
50 Jumping pull-ups, (50 strict band pull-ups)
50 Kettlebell swings (30/20 pounds),
50 Walking Lunge steps,
50 Knees to elbows,
50 Push press (45/35 pounds),
50 Wall ball shots (20/12 pound ball),
50 Burpees,
50 Double unders. (100 Singles)
Monday, January 10, 2011
Update on 2011 CrossFit Games
For anyone interested in the CrossFit Games, here is a link to the latest update...
2011 CrossFit Games
Open qualifiers will begin in March. Anyone interested in participating, contact us at the gym.
2011 CrossFit Games
Open qualifiers will begin in March. Anyone interested in participating, contact us at the gym.
Today's WOD
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time.
Skill/Strength
Hang Squat Clean 21-15-10-6-3-1
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time.
Skill/Strength
Hang Squat Clean 21-15-10-6-3-1
Friday, January 7, 2011
Today's WOD
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Skill/Strength:
Hang Power Cleans: 3-3-3-3-3-3-3
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Skill/Strength:
Hang Power Cleans: 3-3-3-3-3-3-3
Wednesday, January 5, 2011
Today's WOD
Push-ups, Pull-ups, Shoulder-to-Overheads
7 rounds for time of:
7 Push-ups 7 Pull-ups
7 Shoulder-to-Overheads 115 lbs
Post total time.
Skill/Strength:
Front Squat: 3-3-3-3-3
7 rounds for time of:
7 Push-ups 7 Pull-ups
7 Shoulder-to-Overheads 115 lbs
Post total time.
Skill/Strength:
Front Squat: 3-3-3-3-3
Monday, January 3, 2011
Update on CrossFit Games 2011
For anyone who is interested in testing themselves to see how they stack up against the fittest men and women on the planet, check out the link below.
Update on the 2011 CrossFit Games
Update on the 2011 CrossFit Games
Today's WOD
Skill/Strength: Deadlift 3-3-3-3-3
WOD:
AMRAP in 20 minutes of:
5 Pull-up (strict)s
10 Wall Balls 20 lbs
15 Knees-to-elbows
Post total rounds.
WOD:
AMRAP in 20 minutes of:
5 Pull-up (strict)s
10 Wall Balls 20 lbs
15 Knees-to-elbows
Post total rounds.
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