June 23, 2017

Warm up:
3min Row
7/7 band steps
8 GHD sit ups
8 Hang Power Sntach PVC- Bar
x2

Strength:
5 Seated Db Press, @2011
rest 1min
7 Good Mornings
rest 1min
x4

WOD:
5 Power Sntach @95/65
5 Burpee over Bar
8/10 Cal Assault bike
Rest 4min
X4

June 22, 2017

Warm up:
400m
8 Goblet sqt
2 Wall Walks
8 Dips
x2

Strength:
8 Back Sqts, @40X1, start @60% (TEMPO)
rest 90sec
x4

22 min AMRAP
100M farmers carry 70/53
10 Push ups
10 Box Jump 24”/20”
2 Rope Climb

June 21, 2017

Warm up:
3min Row
8 KB Russian swings
8 Hip ext GHD
8 Hng Muscle Clean Bar-ligth weight

Strength:
Hang Power Clean
Find 1RM

“Grace”
30 Clean and Jerks 135/95

Success Story: Michael Crellin

I began my Crossfit journey back around 2010 when a co-worker introduced me to Bayou City CrossFit. My regular ol’ gym routine and forcing myself to do cardio was no longer cutting it and I was bored out of my mind. Based on what I had heard from my friend, I thought I had found what I had been looking for in CrossFit. I was right, I became hooked. I went from once a week to 4 or 5 times a week and could run faster, further, and lift more weight when I was 31 than I could at 21.

However, in 2013 I was involved in a rear end collision and suffered a few partially herniated disks in my back. No big deal I thought, I’ll go to the chiropractor and after a few weeks I’ll be right back competing in class. Except that’s not how it went. I went from “a few weeks rest” to becoming a full-fledged couch potato. One day I looked down and had gained 55 lbs. and it’d been over two years since I had got into a gym of any kind. That was it. I wasn’t happy. I wasn’t happy when I looked in the mirror, my blood pressure was out of control, and my sleep was terrible.

I’m not sure there was one exact thing that finally motivated me to return, but right about a year ago, in May 2016, I returned to BCCF. I was welcomed back with open arms by Vic, Katie, and the rest of the staff and members. The coaches knew when to scale the WOD down for me and when to push me. They knew what movements I could do and which ones to modify until I could do them. They know how to properly motivate without coming across as task masters.

The coaches and staff at Bayou City are committed to helping you become the best version of yourself that you can be. It’s not just about working out, they help with my diet and recovery as well. On top of that, BCCF fosters a great sense of community and often helps fundraising events for its members and local charities and events. BCCF has been around since 2008 and it’s easy to see why they’re one of the oldest and well respected boxes in the Houston area and I’m proud to be a member.

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June 20, 2017

Warm up:
400m
7/7 band steps
8 SDHP w/KB
:30 sec plank
x2

Strength:
5 Deadlifts @40X1, start @60%
rest 1min
5 Close Grip Bench @2011 Start 65%
rest 1min
x4

WOD:
10 T2B
20 Wall Balls
30 DU’s
Rest 90sec
X5

June 19, 2017

Warm up:
400m
4/4 TGUs
8 Kb swings 35/25
8 Ring rows
x2

Strength:
16 in place lunges holding 30/20 Das
Rest 1min
7 Pendlay Row
Rest 1min
x5

“Helen”
400m
21 KB swings
12 Pull ups
x3

June 16, 2017

Warm up:
2 min row
8 Good Mornings
7/7 band steps
8 Roll outs

Clean & Jerk
Find 1RM

WOD:
:30sec DL 225/135
1 min Assault Bike
:30sec T2B
Rest 2 min
X5

June 15, 2017

Warm up:
400m run
Dynamic Drills

Endurance:
800m TT

Skill Work:
Snatch / Power Snatch
10 reps betw 65%-75%

16 Alt Hammer Curls
@3010, 3 sets

5 Weighted Dips
@2011, 3sets

7 Pendlay Row
@2010, 3sets

2 min max sit ups

June 14, 2017

Warm up:
400m run
8 Press light Db @4012
10 GHD sit ups
x2

Strength:
Push Press
Find 1RM

25 min AMRAP
5 Burpees
10 Russian KB swings 53/35
5 Lateral Box Jumps 20”
300m row

June 13, 2017

Warm up:
3 min row
8 KB swings
10 Push ups
8 Hip ext on GHD
x2

Strength:
Power Clean
Find 1RM

WOD:
3 Power Cleans @80%
7 Ring Dips
200m run
Rest 4 min
X4