Body Construction CrossFit Personal Trainers

Have You Drank The Koolaid?

Wednesday, May 11, 2011

In watching the following video it occurred to me how much people like to be a part of something, and in this day and age, there is certainly something for everybody. No matter how crazy your fetish, fantasy, obsession or curiosity, there is a club, organization or cult waiting for you to become their latest member.

CrossFit is viewed by many as a sort of cult, but that's our fault. We love our crazy workouts, the comaraderie, the competition, our Paleo diet and a million other things about it as well, so it's a big part of our lives and we like talking about it...probably a little too much ; )

Oh well, it's all good fun, we're having a great time and helping a lot of people rediscover their health and vitality along the way, and that's a good thing, especially for a cult! Oh yeah, we wear wierd shoes too ; )

WOD
SlapHappy
For Time:
3 Sprint-down-Bear Crawl-back / parking lot
10-9-8-7-6-5-4-3-2-1 of… Bench Press 185 / 95
Ring Rows
3 Sprint-down-Bear Crawl-back / parking lot
Warmup
1500M Row

Comments(0) Tags: WOD | crossfit body construction | ring rows | cult

McGregor Speaks...

Wednesday, October 12, 2011

Roy,

I just wanted to take a moment to thank you for everything you have done for me over the last few months. Your constant motivation, inspiration, and friendship are helping me accomplish goals that I have let slip away for years. Most recently, you challenged me to a specific goal and working together we did it.

However, I’m getting ahead of myself. When I first walked into Body Construction I had no idea what to do or how to do it. The (infamous) baseline test showed just how out of shape I was. I could not finish and thought I was going to pass out. I signed up and started coming in 3 days a week.

The first few weeks I would be scared of what the next day would bring. Then there was a period where I was really questioning if Crossfit was for me. But you and the others in the 6am class kept encouraging me. I even made the blog a couple of times and before long I was coming more than 3 times a week and was seeing improvement in what I could do.

However, it still wasn’t enough. You knew that I was capable of more. A few weeks ago we had a conversation in which you challenged me to accomplish a set goal in a set amount of time and we even put some money on it. The challenge got me more focused on my performance and results.

The funny thing was the more I improved, the more I wanted to improve. Even with a back injury along the way, you worked with me to scale my workouts so that I could keep on working. Ten weeks later I had LOST 14 LBS OF FAT AND GAINED 13 LBS OF MUSCLE. That’s what 10 weeks of focused effort can do. Even with a few slips along the way your coaching and guidance just kept me moving forward.

I also want to say that while you were coaching me, others in the class were also pitching in giving me tips and encouragement along the way. That’s the kind of team you build. So I just want to say two things. First, THANK YOU for the great results and for creating a place where everyone is so encouraging of everyone else.

Secondly, what’s next? I’m not nearly done and it’s time for a new goal. I want some kick butt before and after pictures when I reach my year. Bring it on Brother! Thank you for all you do!

Greg “McGregor” Reed 6am Class

WOD
Whiny Pants
Warmup
3rds of:
10 GHD Situps
10 Rotaters
10 Ring Rows
Strength
Bench 5x5 (5 sets of 5) @ 80% of Your One Rep Max
*do 3 warmup sets first, then go to your "working weight" and try to maintain that for all 5 sets.
Rest 3-4 minutes between sets.
Work Capacity
Every Minute on The Minute For 20 Minutes
5 KB Swings 70/44
15 Hands Off Pushups
* Note: If you don't complete all 15 reps in any given round, you must sit out all of the next round AND you must make up ALL of the reps that you missed at the end of the workout, as well as having to do 5 more KB Swings per 15 reps missed.

The Saga Continues...

Tuesday, November 15, 2011

Well, we're 18 out of 19 reporting in their food journals for the second week of The Paleo Challenge. The only person that dropped off is Lou who gave me some non-CrossFit, lame bullshit about traveling. Apparently, taking 5 minutes to log his food on his computer each day was cutting into his happy hour time flirting with underage girls at the Ramada Inn bar, but I digress.

It's interesting to see what's happening with everyone's nutrition, as some people are really starting to accelerate...eating more organic and grass-fed, eating every 3 hours...real improvements, while others are starting to lose their resolve...either eating too much crap at one sitting or eating crap too frequently. Keep it tight people...limit your cheating to 1/2 day each week, no more. And for those of you sucking down the alcohol and diet sodas every day or so, knock it off. That garbage will stop your fat loss in its tracks, so just decide right now that having amazing energy and a great body that gets you laid more than once a week is actually more important than satisfying a sugar fix or needing to get a buzz on. The following quote sums up this mindset perfectly:

WOD
Dipuburpalus
Warmup
30 Rotaters
30 Ring Rows
30 Sec Plank Hold, Front, Left Side and Right Side
Strength
Dips 5x5 Warmup w/ 3 light sets, then chain some weight around your waist, icreasing each set, resulting in a new 5 rep PR!
Work Capacity
For Time:
100 Bodyweight Dips w/ Escalating Burpees each time you stop, starting with 2 reps and adding 2 reps each time you stop. Example: 2-4-6-8-10-12...etc.

Comments(0) Tags: crossfit | wod | dips | ring rows | paleo challenge

Totally Terrific Tim

Friday, March 09, 2012

When Timbo started with us he was fat, out of shape, couldn't squat his ass 1/2 way down to the ground to save his mama's life and came in DFL every single workout.

Fast foward 2 years.

Timbo now overhead squats like a pro, deadlifts the equivalent of his car, does kipping pullups, has lost all the fat, looks 20 years younger and word on the street is that he may be cast as the new "Old Spice" guy!

Congrats on your 2 year anniversary here at CFBC and here's to many more. You're an inspiration to all of us and an intregral part of the legendary 6am class...WOOOOOOOOO TIMBO!!!

03-08-12

"Roy, It has been 2 years since I walked thru your door. I had never done any formal exercise, athletic training or worked with a trainer. Over the two years, all of the goals set on that first day have been achieved: lose 15-20 lbs., feel better, lower blood pressure, ease back tension, and have better self-esteem. In addition there are a couple things that I never expected.

The people that I have met at the gym, the friendships developed, and the encouragement they have provided kept me coming back. Thank you to the 6:00 am group. The other is the sense of empowerment that comes from the realization that I have control over what I eat, how much sleep I get, and how I train. Seeing and feeling the changes made me want to continue and keep getting better. I look forward to another year of change and improvement. See you at 6:00 am!"

Tim

Timbo's Numbers:
Fat Lost: 29.3 lbs
Inches in waist lost: 8

Coming soon to a muscle beach near you!

WOD
South of Gandy
For Time
3/4 Mile Run
21 KB Swing
21 Pullups
21 GHD Situps
1/2 Mile Run
15 Kb Swing
15 Pullups
15 GHD Situps
1/4 Mile Rune
9 KB Swings
9 Pullups
9 GHD Situps

OR...Option #2...

Roy's Old School 10.0
100 Plate Halos 45/25
DB "Multi-Shrugs" - 21 x 4 (7 front / 7 side / 7 behind) 75/35
Ring Rows 5 x 12
Bar Curls 6 x 10 - Alternate each set between wide, medium and narrow grips - 75/35
Skull Crusher-Close Grip Bench Combo using Curl Bar - 4 x 10 (10 reps of crushers immediately into 10 CG-bench)
* 1 minute rest between all sets and exercises unless otherwise stated

Comments(0) Tags: crossfit | ring rows | roy's old school | skull crushers