BCCF October Newsletter & Athlete of the Month

What to Expect in May We’re closing in on the halfway point of 2024, but before we talk about May, let’s review April and everything we worked on! First, we saw the beginning of our Volume/ Capacity cycle for the Overhead/Front Squat + Bench Press that carried through the month. Each week the reps got a little lower with the intent of increasing the weight.…we also got the opportunity to retest Death Row and see the engine improvement! The Strict Handstand Push-Up (HSPU) showed up a few times during the month, both as a skill session and in workouts…the goal was to develop strength/awareness while inverted, and even if this didn’t result in your first Strict HSPU, it still helped get some practice upside down! We saw a change in the conditioning focus, too…we are working on rowing capacity for the next few months, which means 2-3 GRIND workouts per week! Lastly, we saw the beginning of our four week extra credit Murph Prep, which will lead us up to Memorial Day and make sure everyone is ready to rock! Since we’re talking about Murph, let’s see what May has in store! The first full week of May is going to start on a high note as we test our 3x Rep Max for the Overhead/Front Squat & Bench Press! Once the strength cycle is done, we go back to General Physical Performance lifting, which will consist of barbell complexes and strength days, but there will not be a linear progression behind them. We will continue to get stronger by varying our strength movements! We have a special Cinco De Mayo workout, a great Mother’s Day Workout, our Benchmark workout: Kelly, and of course, we are tackling Murph on Memorial Day weekend! Throughout this month, we will see the gymnastics focus shift from Strict HSPU to building confidence/capacity in the Toes to Bar. This will take the form of skill sessions and higher volume TTB workouts, so prep those lats and midlines! We also will be prepping everyone for the Mid Year Mini Comp that will take place in the final 3 weeks of June! We will see some “Open Style” workouts to help us get ready for the 3-week event! We will still be focusing on longer GRIND workouts 2-3 times a week, so let’s get ready to keep building those engines through the month of May, especially with one of the best examples of an engine workout, Murph, right around the corner! May Weekly Workout Commitments Overhead/ Front Squat + Bench Press 3RM Test (2x/ Week) Grind Workouts (1x/ Week) Workout of the Week or Benchmark/ Classic workout (2x/ Week) Extra Credit Murph Prep (1x/ Week) Toes to Bar Capacity/ Focus

What to expect in April at Blue Crab CrossFit, our April Athletes of the Month, and the March Committed Club Results

What to Expect in March February brought us some exciting training leading into the first week of the CrossFit Open. The first big win was testing a 1-RM Back Squat/ Deadlift POST workout. The idea behind this was not only to make sure we can move heavy loads under fatigue but also to prepare us for the CF Open, where there is almost always a heavy lift post-workout! We continued to see old CrossFit Open retest workouts along with testing out Benchmark for the month: The Chief! Leading into the first week of the Open we saw higher RPE workouts towards the beginning of the week that slowly tapered off into lower RPE workouts + a Thursday quality/ recovery day to make sure everyone was geared up for the Open workout on Friday! Let’s see how we are going to finish the CrossFit Open strong in March and highlight any other training focuses. The first two weeks of March are going to be similarly built to the final week of February. This is to make sure the CrossFit Open workout on Friday is the highlight of the week while also allowing everyone to still get a solid week of training in. Post Open, we will have our Leading Ladies Week, which honors National Women’s Month with a week full of Classic Female Benchmarks and some new NCFIT Female Benchmarks we’ve created ourselves! We will also be celebrating St. Patrick’s Day with a themed workout that surely will have you leaving the gym feeling lucky. We will be testing Fran as our Benchmark workout this month, and we will also see the Hero Workout Laura during Leading Ladies Week. The final highlighted focus for the month is focusing on the Strict Pull-Up or Handstand Holding in skill/strength sessions which will show up once a week to continue building body awareness and gymnastic strength! Weekly Workout March Commitments (2x/ Week) RPE 9-10 Workouts (2-3x/ Week) Focus on Couplets or Triplets (1x/ Week) Workout of the Week or Benchmark/ Classic workout (1x/ Week) Strict Pull-Up Strength or HS Hold Skill session (1 Full Week) Leading Ladies Week (Classic Female Benchmarks/ NCFIT Female Workouts)

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This month we start the year strong by getting strong! We are going into a six-week progressive overloading cycle with the Back Squat and Deadlift ending in a 1-Rep test. These strength sessions will happen AFTER the workout to simulate a lift post workout in the Open, and because we are confident you all will feel better prepared to lift after a short and fast paced workout. Our next priority is going to be our benchmark for the month: Death Row! We will test this workout in January and then re-test it again in April to see our improvement on this BEAST of a workout. We will also see the CF classic: Karen - 150 Wall Balls for time, along with a hero workout during this month as well. While these will be the big workouts of their weeks they might not necessarily be retested…but it can’t hurt to keep track of your score just in case. Lastly, we will see skill work that will focus around movements that commonly show up in the CF Open and that most of us should have tucked in our back pocket. This month is going to start with a BANG so let’s get ready to ring in 2024 right! January Weekly Commitments 1x/ Week: Back Squat/ Deadlift (Post Metcon) 2x/ Week: RPE 9-10 Workouts 1x/ Week: Past CF Open Workout 1x/ Week: Workout of the Week or Benchmark/ Classic workout

BCCF New Year Challenge – The Molt 8 Weeks – 8 Challenges – Building Better Habits What: The 2024 New Year Challenge – “The Molt,” is an eight week challenge designed to help you build better nutrition habits that will carry throughout the year and help you feel better. When: January 1st – February 25th ... The post Kicking off 2024 – The Molt Challenge appeared first on Blue Crab CrossFit.

The Blue Crab CrossFit Committed Club Results Congratulations to the following individuals who made it to the gym 15+ times in November – awesome job, everyone! Consistency is key for growth and your hard work is showing! * indicate the individuals qualified for the quarterly $50 drawing if they make the list in December! On December 3rd, we’ll spin the ... The post Blue Crab CrossFit December 2023 Newsletter appeared first on Blue Crab CrossFit.

BCCF Countdown to Santa Claws 12 Challenges – 24 Days Free to BCCF Members! Every December to close out the year, Blue Crab CrossFit has a countdown to Christmas that includes challenges for you to complete outside of our group classes. This year, we’ve revamped the challenge and are offering Rogue gift cards to our ... The post BCCF Countdown to Santa Claws appeared first on Blue Crab CrossFit.

Blue Crab CrossFit November 2023 Newsletter The Blue Crab CrossFit Committed Club Results Congratulations to the following individuals who made it to the gym 15+ times in October – awesome job, everyone! Consistency is key for growth and your hard work is showing! * indicate the individuals qualified for the quarterly $50 drawing! On November 5th, we’ll spin the wheel to ... The post Blue Crab CrossFit November 2023 Newsletter appeared first on Blue Crab CrossFit.