Know When to Hold ‘Em

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“Know When to Fold ‘Em” 30 June 2016

Welcome Friends!

We usually talk about something really exercisey here.

Well today we will will skip the exercisey, but still talk about CrossFit.

While an essential focus of CrossFit is exercise and sound human mechanics, there is another less verbalized theme that CrossFit stands for that is equally important and that is the idea of community. The idea of Others.

We have witnessed first hand the power of Others in our gym. The power to push us past our limits, the power to get us to do things we didn’t think we were capable of, the power to check on us and hold us accountable to our goals. The power of Others is virtually limitless and you have done well to find a way to use that power to excel.

Today we have the opportunity to share what we have discovered with some other Others. Today YOU have the opportunity to motivate, encourage, and support those friends you have been begging to come see what CrossFit Breaux Bridge and CrossFit St. Landry is all about.

Today is about joy, and sharing that joy. Have Fun!!


Know When to Fold ‘Em
So here are the rules:

1. Each team will have 1 deck of cards

2. Hearts = Situps
Spades = KB Swings
Diamonds = Burpees
Clubs = Walking Lunges

3. Every number equals itself

4. Jacks = 11
Queens = 12
Kings = 13
Aces = 20

5. In teams of 2 flip a card. Split up work as necessary to complete the number of reps and movement indicated by the cards.

Rx Plus for you hard chargers who are
100% competent in these more advanced movements and want a little tougher challenge. (no scaling, all or nothing)

Hearts = TTB
Spades = KB Snatch (alternating)
Diamonds = HSPU
Clubs = DB Walking Lunges 45/35

Bring-A-Friend Day Sign-Up

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All The Fitness

“All The Fitness” 29 June 2016
Occasionally we repeat WoD’s. Today is one of those occasions. Measure your score against your score from April 12th. This is designed so you can see if what you’re doing outside of the gym is getting you closer or further from your goals.
This is a low skill engine test so fitness is truly the test.
Focus on your trunk today. Maintaining abdominal activation throughout the wall ball. See if you can have a full tight belly at the bottom of each rep. Breathe in on the way down, contract against that air hard at the bottom, exhale as you move upwards and fire the gluten at the top.
For box jumps, especially you rebounders, it is also greatly beneficial to breath in as you are descending from the box and have a tight full belly when you hit the ground. Muscle elasticity and ground force reaction are the rebounders best friends. But there is a time component to taking advantage of these principles. You must land and jump almost simultaneously in order to get those benefits. The ground is lava!!
Precise, efficient, repetitive movement is today’s key.
5 Rnft
6 Bent Over Single Arm Kb row Right
6 Bent Over Single Arm Kb row Left
5 Non Rebounding Box Jumps (higher than the box you will use for the WoD
10 KB Russian Twists (same as chosen for rows)
All The Fitness
3 Rounds for time
25 Wall Balls 20/14
20 Box Jumps 24/20
15 Burpees