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4 Jun 2018
Balancing Fitness

The last few weeks training have been quite intensive. 100,s Workout, Murph, Jerry to name a few... This past Saturdays team effort was INTENSIVE
back and forth with two other teammates for 40 odd minutes.... The video below gives you an idea of the Intensity of the workout ...Barbell speed, Lots go heavy breathing and plenty of hands on knees...
This is TESTING:
By comparison today, we hit a SKILL
upper body Pulling workout under low to zero fatigue in 2 x 10 minute EMOM. EMOM x 10: 5 Chest To Bar + 20 DU EMOM x 10 : 5 TTB + 10 Walking Lunges While the efforts were non fatiguing and Skill based the crew got QUALITY WORK
in with Ideally 50 Pullups and 50 TTB . Skill ....
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24 May 2018
Behaviourceutical

Behaviorceutical
n. A physical activity that improves mental health, particularly by reducing stress or anxiety. It’s a fusion of “behavior” + “pharmaceutical.” It was created by Kelly Lambert, a neuroscientist at the University of Richmond: I made up this term called “behaviorceuticals,” instead of pharmaceuticals, in the sense that when we move and when we engage in activities, we change the neurochemistry of our brain in ways that a drug can change the neurochemistry of our brain.
I’d never heard this word before, but I love it! It speaks directly to the power of behavior change for preventing and reversing disease. ....
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22 May 2018
8.30am Rocking Da House

There are two ways to hit 3 position cleans . When done from ground first they become increasingly tougher as you reduce your hips ability to power upward.... In the video below are some GREAT lifts from our 8.30am class today. Side note: Its so cool to see a wide range of ages in our class today and proficiency with the barbel. The ages ranged from 21 -62 years old! In order the lifts are: Steve - September- Melissa - Rachel- Sandra- Marc- Linda - Elise ....
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4 May 2018
Fairfield Fitness Fun

For 9 Years I have had a coach design my CrossFit Training. Initially I had Aimee Anaya at Catalyst Athletics, then moved onto James Fitzgerald ( original 2007 CrossFit Games Champ) and James was my personal coach for around 5 years. In those 5 years I learnt a ton from him and then moved onto his brother Mike at OPT in Canada for the last 2 years. During the recent CrossFit Games Masters Qualifier, I had a feeling just before the event of 'I can't wait for it to be over' and this is a feeling I have NEVER HAD in my whole life. This is not normal for me as I LOVE TO COMPETE and am always in a positive state and looking forward to whats ahead. In retrospect, it was all over before it even ....
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11 Mar 2018
BK Sunday Sessions #2

BK and Jen discuss the Sport Performance Youth program at BKAthletics.... - PreTeens Strength Training - College Prep - Nutrition Education ....
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20 Feb 2018
BKA Sunday Session #1

Solid 30 minute chinwag with Jen over coffee, discussing the CrossFit Open.... ....
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10 Feb 2018
Fairfield's Fittest

50 Box Jump Overs 40 Toes To Bar/ Knees TomElbows 30 DB Deadlifts @ 45-50# Men/ 25-35# Women 20 DB Thrusters 10 DB Burpees It never ceases to amaze me how potent the age old Dumbbells really are and this mornings ''Chipper'' finished with a bang and tested the mettle of ''Fairfield's Fittest'' - Yes we really are! We had 15 peeps at 9.30am, with the first group of 8 starting four minutes in advance of the next group of 7, and when we lined up the DB's this morning in one straight line, I knew it was going to get spicy at the end... there is something about staying in the one spot and digging in the Rabbit Hole .. getting it done... no-where to go. Both the Devil ....
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5 Feb 2018
Kipping Pullup

We have some slo mo action here of three ladies doing Kipping Pullups. The one thing that can be addressed with all for more power and better Rhythm, is keeping the knees straight on the back swing and making sure the toes are pointed , which keeps your ass tight. Bending the knees on the Forward Swing (arch) essentially 'leaks energy' and makes the transition to the Back Swing (Hollow) less potent and doesn't get you higher and closer to the pullup bar with straight arms ( which is why we kip) before initiating the actual pull with your Arms. ....
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5 Jan 2018
Lifting Weights Stunts Kids Growth

TheLower Body Squat + Upper Body Pull combo andLower Body Pull + Upper Body Push areExcellent synergistic exercisesfor youngathletes. James is a 12 yr old Baseball player and it is very first time under the Barbell with 33 Pounds and I have progressed him from :
Air Squat
Goblet Squat
Back Squat This has been over 4 weeks James with twiceweek training, since starting at BKAthletics The same principles have been applied with the Kettlebell DL.
BodyWeightHinge
LightDumbbell Romanian Deadlifts
KettleBell Progressions through 16,26,35,44,53,60,70 Pounds
Next Progression is working onto the Barbell Deadlift The key to training any young ....
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4 Jan 2018
WOD Friday 1/5

'PERFORMANCE
A.EMOM x 8 min: 1Snatch -start at 60% and add 5# per minute B. EVERY 2 Min x 5 sets: BTN SJ + SJ @ 60,65,70,75,80% of 1RM + ''YankTank''
For Time 5,4,3,2,1 Bar Muscle Up 10,8,6,4,2 HSPU + ''AbsOfSteel''

'FITNESS'
A. EVERY 2 Min x 5 sets: BTN SJ + SJ @ 60,65,70,75,80% of 1RM B.
EMOM x 8 min: 1 Power Snatch -start at 60% and add 5# per minute + ''YankTank''
For Time
5,4,3,2,1 Pullups 10,8,6,4,2 HSPU or HR Pushups ....
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