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Be YOU!

Posted by on Aug 30, 2015 in WOD | 0 comments

Seuss

This Simpleness of a Dr. Seuss Quote can be such a difficult truth.

 

Make it a great day,

 

Eric

 

 

Monday

A. Skill

EMOM 8:00 alternating:

E: 5-6 kipping pull ups
O: 3 pause overhead squats – light weight

B. Strength

Front squat/Back squat

1×5/3 @ 70%
2×5/3 @ 75%

Beginner

4×5/3 – same weight across, heavier than last week

C. Metcon

AMRAP 8:00

3 front squats 185/125
6 CTB pull ups
9 burpees
———————————————————————————

Tuesday

A. Skill

3-position snatch drills

+

Complex review of:

2 power snatch + 3 overhead squats

B. Strength

2 power snatch + 3 overhead squats

12:00 to work up to a heavy single

C. Metcon

10 rounds for time of:

200m row
3 power snatch 135/95

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This Week at BOOMBOX

Posted by on Aug 25, 2015 in WOD | 0 comments

smitty

Have you seen him? Smitty ! Where you at!? #LifestyleFitness

 

The “Boombox Social”

Coming in September! Stay tuned for details on the location and Get ready for some good times !

 

This Week

Thank you all for your well wishes, texts, messages, prayers and good vibes through my families loss. We appreciate all of you and are blessed to have you in our lives.

 

Wednesday: the 6:30pm Barbell class will instead be OPEN GYM.

 

 

Monday

A. Skill

EMOM 10:00 alternating:

E: 3 overhead squats w/ 3-sec. pause @ bottom – choose weight
O: 3 strict weighted pull ups + 3 strict pull ups

B. Strength

Front squat/Back squat

1×5/3 @ 60%
1×5/3 @ 65%
3×5/3 @ 70%

Beginner

4×5/3 – same weight across

C. Metcon

3 rounds for time of:

500m row
10 overhead squats 95/65
15 TTB

——————————————————————————————————–

Tuesday

A. Skill

3-position clean drills

+

Split jerk drills w/pause in dip & split

Complex review of:

2 high hang cleans (Position 1) + 1 split jerk

B. Strength

2 high hang cleans (Position 1) + 1 split jerk

10:00 to work up to a heavy single

Then

3×1 @ 90% of heavy single

C. Metcon

AMRAP 12:00

8 power cleans 155/105
8 lateral burpee over bar
8 alternating pistols*

*Beginners sub out overhead lunges w/plate
——————————————————————————————————–

Wednesday

A. Skill

EMOM 15:00

Minute 1: 2 rope climbs
Minute 2: 5 deadlifts @ 60% of 1RM
Minute 3: 4-6 strict HSPU

B. Metcon

“Annie”

50-40-30-20-10

Double unders
Sit ups
——————————————————————————————————–

Thursday

A. Skill

Tabata handstand walk

*Beginners sub out loaded overhead carry w/ 2 KB/DB

B. Strength

Press

10:00 to work up to to 2×5 @ 70% of 1RM

C. Accessory Work

3×10 DB/KB bench press

-Superset with-

3×15 banded face pulls

-Superset with-

3×1:00 weighted plank hold
——————————————————————————————————–

Friday

A. Skill

5:00-10:00 ring muscle up practice

*Beginners sub out band-assisted MU transitions or modified MU transitions w/ feet on ground

B. Strength

EMOM 8:00

2 power snatch @ 65% of 1RM snatch

*Beginners choose weight

C. Metcon

For time:

1000m row
50 wall balls
25 power snatch 115/75

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This week at BOOMBOX CROSSFIT

Posted by on Aug 18, 2015 in WOD | 0 comments

costumes8

Changes in this weeks schedule..

Wed – Barbell Class Cancelled

Friday – The only PM class will be 6pm

 

 

Monday

A. Skill

EMOM 10:00 alternating

E: 5-7 kipping CTB pull ups
O: 3 overhead squats 45/35 w/ 3-sec. pause @ bottom

B. Strength

Front squat/back squat

1×5/3 @ 50% of 1RM front squat
1×5/3 @ 60% of 1RM front squat
3×5/3 @ 65% of 1RM front squat

*Perform 5 front squats at assigned percentage. Rack the barbell then immediately perform 3 back squats with the same weight.

Beginner

Front squat/back squat

3 sets of 5/3 – same weight across for all sets

C. Metcon

3 rounds for time of:

200m run w/ med ball
10 burpees on to plate
15 wall balls

Tuesday

A. Skill

5:00

3-position power snatch drills

+

Complex practice w/ empty barbell of:

Power snatch + hang power snatch + overhead squat

B. Strength

10:00 to build to a heavy single of:

1 power snatch + hang power snatch (@ knee) + overhead squat

Then

3×1 @ 90% of heavy single

C. Metcon

AMRAP 10:00

12 power snatch 75/55
12 box jumps 24″/20″

Wednesday

A. Skill

EMOM 15:00 alternating:

Minute 1: :20 static pull up bar hang*
Minute 2: :30 hollow body hold
Minute 3: 3-5 strict HSPU or 1-2 wall walk

*Maintain hollow body as best as possible

B. Metcon

“Elizabeth”

21-15-9

Power clean 135/95
Ring dips

Thursday

A. Strength

Deadlift

10:00 to work up to a 1×5 @ 70% of 1RM

Press

10:00 to work up to a 1×5 @ 70% of 1RM

B. Accessory Work

3x100m farmer’s carry – heavy

-Superset with-

3×12 GHD sit ups or weighted sit ups

-Superset with-

3×10 plate front raise

Friday

A. Skill

5:00

3-position clean drills

+

On-toes split jerk drills

+

Complex practice w/ empty bar of:

1 clean + 2 split jerks

B. Strength

1 clean + 2 split jerks

10:00 to work up to a heavy single

Then

2×1 @ 90% of heavy single

C. Metcon

For time:

400m run
25 deadlifts 225/155
10 muscle ups*
25 deadlifts 225/155
400m run

*Can be ring or bar. Beginners scale to 20 pull ups + 20 push ups.

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the world Famous: CARBOHYDRATE

Posted by on Aug 13, 2015 in WOD | 0 comments

carbs

 

When i speak to members regarding nutrition the number one Macronutrient (Protein, Fats, Carbs) that comes up is CARBOHYDRATES. Questions like how much or how little should i be consuming.  Should i be consuming carbohydrates and for newer members, will Carbs make me fat?

Most of the time Myself and coaches bend over backwards trying to explain why Carbohydrates are GOOD for us and an ESSENTIAL macronutrient we need to be consuming.

 

What are Carbohydrates ?

 

Carbs = Energy

 

Carbs are converted by our bodies into Glucose which is our primary source of energy. As humans Our body needs sources of energy like Glucose or Carbs to ensure optimal performance. And If there is a lack of Glucose our body resorts to tapping into our Muscle tissues and you know we DO NOT WANT THAT!

It’s as simple as putting gas in your car. No gas, No Power, No Energy, No Bueno….. You wouldn’t drive 100 miles on empty, why would you train on empty?

 

How Much Carbohydrates should i consume a day?

Big question because depending on the goal, the intake would differ. The primary reason i bring up carbohydrates is because of the fear we have that consuming carbohydrates leads to weight gain or fat increase. For the most part there are many of you in a caloric deficit which slows down your metabolism and never allows you to burn fats efficiently because your body is holding onto them…… The First place most cut from is the carbs…. Which then leads to muscle loss and fat retention.. aka: Skinny Fat…..

For a detailed breakdown of carbohydrate intake and how much you should be consuming make sure to speak with us! Again, depending on the goal the consumption differs but the bottom line is that we need to be consuming carbohydrates for energy as well as muscle retention… Do not Fear them, use them as energy…..

 

Onto the QOD: Question of the day!

 

Will Carbs make me fat?

 

Caloric Surplus will make you Fat or gain weight, not just Carbs… Once Carbs are converted to glucose, whatever is not used to fuel bodily function will be shuttled into fat stores. This goes the SAME FOR PROTEIN AND FATS, not only the carbohydrates. Carbs are easy to consume. They come in the form of GOODNESS so it is one of the macro nutrients that should be tracked. So again, it is not necessarily Carbs, it is the over consumption of carbs or Proteins or Fats that lead to excess fat being stored…. Carbs are just sneaky and hidden in some of the best foods out there.. It is up to you to control and manage your intake.. NOT FEAR them……

 

If there are any questions regarding carbohydrates please make sure to speak to one of the coaches.  Sources of carbs and which carbs can work better than others were not covered on this entry… This blog entry is only a simple breakdown of a carb and what we use it for… The goal is to get you thinking of carbs and ALL FOOD as energy sources. Sources that bring our body to optimal levels of performance ! Understanding the Macro and how it is NOT the red headed step child of food…………..

 

Eric

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday

A. Skill

15:00 of mobility work

*Coach’s choice

B. Metcon

In pairs of 2, complete 20 rounds of:

6 wall balls
4 TTB
2 deadlifts 315/215

*1 person works while the other person rests.
—————————————————————————————————————–

Thursday

A. Skill

EMOM 10:00 alternating:

E: 20 double unders
O: 3-5 strict HSPU

B. Accessory Work

Seated press 3×8

-Superset with-

Single-arm DB/KB row 3×10 (10L/10R)

-Superset with-

Romanian deadlift 3×10

C. Midline

5×10 ab roll out
—————————————————————————————————————–

Friday

A. Skill

15:00 of mobility work

*Coach’s choice

B. Metcon

For time:

1 round of “Kelly”

400m run
30 wall balls
30 box jumps 24″/20″

No rest, then:

“Grace”

30 clean & jerks 135/95

No rest, then:

1 round of “Kelly”

400m run
30 wall balls
30 box jumps

*20:00 time cap

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Weekend Recap of Battle at the Barracks!

Posted by on Aug 9, 2015 in WOD | 0 comments

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What a great weekend at CrossFit Barracks for BATTLE AT THE BARRACKS ! BIG BIG SHOUT OUT TO Mal and Jared for hosting yet another AWESOME EVENT! We all really had a GREAT time and the MUSIC was ON POINT!

 

The Boombox Crew Came out and had athletes in Pretty Much all divisions from D1 to D3 ! The day started early and the action was non stop. We had athletes going throughout the entire day so there really was no downtime. The competing athletes took their shot at 3 workouts throughout the day, Each testing a different skill/energy system.

 

WORKOUT 1:

1000m Row, 10 Power Snatch, 20 cleans, 30 deadlifts – 15 min Cap

WORKOUT 2:

50-40-30-20-10 UNBROKEN Double Unders  | *Scaled to double unders *Scaled to single unders

25-20-15-10-5 GHD situp |  *Scaled to Wallball Situps

WORKOUT 3:

On a running 8 min Clock

5 rounds

5 STRICT Hand Stand Pushups + 1 Rope Climb *Scaled to Hspu *Scaled to burpees

at the 5min Mark

Perform Amrap Fran in 3 minutes

*Fran = 21-15-9 Pullups and Thrusters

 

All of our athletes represented well and most of all MOVED WELL !! 110% Effort was given by all and that is what matters! Guz, Jessica, Olivia, Chas, Jay, Dee, Chris F, Nick G, Bobby, Nik H (SD) ,Migs (SD) and Shirtless Chris (Now back at Barracks but registered when he was here) i’m super proud of you guys and all of your hard work ! Most of all proud of the way you handle yourselves in all situations, professional and classy !

 

Podium Finishes:

Division 3 male: Chris Rothermel aka Shirtless Chris – 3rd Place and of course SHIRTLESS!

Division 2 male: Nick Ghaseb, he finally followed the game plan and also put in consistent work! Proud of u Dude! – 2nd Place

Division 1 male: Coach Chris Fuller – 3rd Place Super proud of this guys work ethic and consistency. Way to keep it classy !

-Guz Stepped up to Division 2 and Crushed her final workout of the day! Straight beasted the deadlifts!

-Jessica went out and handled business, looking boss on the rope climbs and crushing the jump rope situp workout!

-Olivia did an awesome job in her first comp and was top of almost all her heats!

-Chas also crushed the Row workout finishing strong on the deadlifts and enjoyed doughnuts after!

-Jay Got top 2 of the “35+ From boombox category” and continued to be a leader amongst us all! Thank you brotha ! You always give it all you got, especially on the final workout! WOW !

-Bobby continues to develop as a young athlete and really handled his own in Division 2 ! BOOM !

-Nik Hodge from SD – First comp with us and represented to the fullest in his first Division 1 entry, stoked to have you aboard kid !

-Migs from SD – Also entered his first Division 1 competition and held his own ! Continue to do work brotha !

 

Remember: Just stepping out there and giving 110% is a win ! Placement is one thing but EFFORT is EVERYTHING!

 

Once again, thank you to the community who came out to support on their days off! Nothing more motivating than to see our Boombox Fam in the crowds and hear the cheering sections ! We are very grateful for all of you !

 

Eric

 

Monday

A. Skill

EMOM 10:00 alternating:

E: 3-5 weighted pull ups
O: :20 nose-and-toes handstand hold

B. Strength

None

C. Metcon

EMOM 16:00

Minute 1: 100m sprint
Minute 2: 12 KB swings 53/35
Minute 3: 40 double unders
Minute 4: 10 OH walking lunges 45/25
—————————————————————————————————————–

Tuesday

A. Skill

15:00 to work up to a max height box jump

*Athlete must be stationary. No steps leading up to the box jump.

B. Metcon

AMRAP 5:00

“Cindy”

5 pull ups
10 push ups
15 air squats

Rest 2:00 then

AMRAP 3:00

Power snatch 135/95

Rest 2:00 then

AMRAP 5:00

“Cindy”

5 pull ups
10 push ups
15 air squats

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