CrossFit Breckenridge

9600 ft. – Elevation is Everything

W.O.D. FRIDAY, MARCH 27, 2015


CRANKY AND HOMELESS

10 FRONT SQUAT  (50%)

10 PUSH UP

10 T2B

****AMRAP 10:00***

3 HANG POWER CLEAN (FS #)

***EMOM X 5***

5 DEADLIFT (FS #)

5 PUSH UP

5 T2B

***AMRAP 5:00***

****SCORE***

RX:  THERE ARE NO BREAKS.  THIS IS A RUNNIING CLOCK.

 

 


Posted by Coach Ferguson

W.O.D. WEDNESDAY, MARCH 25. 2015


DOWNTOWN DISCOUNT

3000M ROW

50 SQUAT

50 PUSH PRESS  (95/65)

50 WALL BALL (20/16)

50 H2H KBS (50/35)

50 SIT UP

***TIME***


Posted by Coach Ferguson

WANT TO GET STARTED???

Come down and learn everything there is to know about CFBreck and how we train our athletes – from ages  10 to 65: Olympian to ParaOlympian;

We train everyone who wants to live and perform better.

 

FREE BEGINNER’S INTRO CLASS

MONDAY:  4:30

THURSDAY:  4:30

Open to all ages and abilities, we will discuss and explain and define our application CrossFit; how to use it wisely and beneficially; form/function and expectations.  We will break down the details of form set up and movement patterns, following basics of functional movement; conduct a rowing clinic and discuss efficient movement.

FREE SATURDAY DROP-IN CLASS

8:15am OR 9:15am

Come to a regular class and jump into the real thing to experience what it’s all about.

From warm-up to WOD to Q&A

WE WILL SCALE ACCORDINGLY TO SET YOU UP FOR SAFETY AND SUCCESS.

MOBILITY WOD

TUESDAY 11:00AM and 6:30pm

with Sarah Karges

 

FRIDAY 1:00PM

with Lauren Brand

 

YOGA

FRIDAY 10:00  

JESSE HOEHN

 

KIDS CLASSES

Tuesday, Wednesday, Thursday

4:30pm

ages 10 – 14

Kids Pass:  10 class/$100

 

CFB’S NEWEST COACH: 

LINDSEY GRAHAM

FROM ALL NIGHTERS

TO ALL STAR,

LG HAS COME ALONG WAY…

CHECK OUT HER STORY…

(more…)


CFB Blog

UPCOMING AT CFB

Posted by Coach Ferguson

LEASE RENEWAL PARTY: CrossFit Breckenridge is here to stay! We’ve renewed our lease and are pumped for another three years on Airport Road.  In celebration of three more years we’re planning a lease renewal party slated for early May.

Call it a painting party or a remodel bash, our goal is to reinvent our space to better reflect who we are.  Our gym is your community and we we want to hear what you want to see, new or improved! Share with us on Facebook what updates are most important to you.  Check us out and “like us” along with your suggestions for improvements at:

https://www.facebook.com/pages/CrossFit-Breckenridge/735012439948230

We’ll be planning the lease renewal party for early May so stay tuned and keep the suggestions coming!

HEADS UP 6:00AM:  Spring Break is coming up April 4 through 11.  We will NOT be running any 6:00am classes during the week and Open Gym Hours (1:00 – 4:30pm Weekdays) are NOT guaranteed.

NEW CLASSES:  Mobility WOD 6:30pm Tuesday, starting April 7.  Saturday night 6:00pm WOD starts April 4.

4TH OF JULY PARADE:  We need a small group of committed members to make this happen.  We will have a running vehicle this time and will have a goal of involving as many families and kids willing to get down on the 4th.  Please get involved!!  We need you!!

RX…NOT SO MUCH. RFD IS EVERYTHING….

Posted by Coach Ferguson

RATE OF FORCE DEVELOPMENT IS KING:  BY CHAD WATERBURY

 

The difference between the winner and loser in a race, fight, or game usually boils down to one fitness quality: rate of force development (RFD). This is a measure of how quickly you can reach peak levels of force. The guy who can land a roundhouse kick or explode off the line or elevate for a jump shot first is the dominant force.

It works the opposite way, too.

When an aging athlete is trying to hang onto his illustrious career, you’ll never hear a commentator say, “Well, he’s faster than he used to be but he’s no longer at the top of his game.” Quickness and athletic proficiency go hand-in-hand. There’s a reason why 42 year-old athletes aren’t breaking world records in the 100 meter or winning a slam dunk contest. It’s because their RFD has diminished. Every power sport you could possibly think of hinges on your ability to produce high levels of force at the flip of a switch.

So as a performance trainer I’m most concerned with how my power athletes improve their broad jump score since it’s one of the simplest and most effective ways to measure RFD.

But jacking up your RFD does more than just improve your jump. Indeed, enhancing your RFD can help you build more muscle, too. We all know that adding load or speed to the barbell will upregulate protein synthesis. What’s often overlooked is that lifting heavier or faster requires you to tap into your force-producing capacity quicker than before.

Now, for the essential question. How do you improve RFD?

Research demonstrates three separate ways. First, and most obvious, is through explosive strength training with a submaximal load (Newton et al, Med Sci Sports Exerc 1999). So you’ll start with a load you could lift, say, 10 times but only do three super fast reps. The second scientific way to boost RFD is through maximal strength training with a heavy load and low reps (McBride et al, J Strength Cond Res 2002). The third way to improve RFD is the one that’ll surprise you most.

In physical rehabilitation settings it’s common for physical therapists to prescribe balancing exercises to retrain muscle firing patterns after an injury. These exercises such as standing on one leg on a wobble board are known as sensorimotor training (SMT). Therapists knew it helped patients regain their balance, but it wasn’t until research dug deeper into SMT that another surprising benefit surfaced: balance exercises improve RFD (Gruber & Gollhofer, Eur J Appl Physiol 2004).

So I started experimenting with different combinations of explosive strength, maximal strength, and sensorimotor training. My goal, of course, was to enhance their RFD as primarily determined by an increase in their broad jump.

I found two different sequences that produced outstanding results. The first sequence is covered in the current (October) issue of Men’s Health magazine. You’ll start with a balance exercise, followed by a ballistic exercise, and then you’ll finish with a maximal strength exercise.