Home of CrossFit ATM, the first CrossFit in the Brazos Valley

Remember to sign up today for the BB TEAM (team name: CrossFit ATM) at this website: http://games.crossfit.com/ 

The lovely lady lifters

Group Classes:

hang clean + clean

6×2

Followed by,

1 mile Sprint

Then,

3×8-10 Barbell roll outs

Weightlifting:

• Power snatch – 65% x 3 x 5
• Push Press – 70% x 5 x 3
• 3x 8-10 Barbell Roll outs

By Jack Gaines

Since we are in the middle of our Recovery Challenge, I just wanted to shed some light on the most accessible form of hydrotherapy.  You don’t need ice or need to add any salt to a bath, but you still need to know how to do them correctly.  Done in the right way, they are a very good recovery method, and since we’re doing it for recovery (not just because we have sensitive faucets and it takes 15 min before we have the right balance of hot and cold water streaming out of the wall) we should strive to get the most bang for our recovery buck.

• Start hot, end cold
• Hot should be as hot as you can stand it (up to 110° – don’t burn yourself), and cold should be as cold as possible (as low as 60°)
• End hot if you are about to go to be to help you fall asleep easier.  Our bodies naturally cool down when going to sleep and if we are freezing already it will make it more difficult to doze off (Sleep = Important)
• There should be 3-5 cycles of hot/cold per contrast shower
• The hot and cold cycles should vary in time, for example: 2 min hot, 1 cold, 3 hot, 2 cold, 1 hot, and 3 cold.  This would be 3 cycles and would equal a 12 min shower.  The interval times can be shorter if you wanted to increase the number of cycles but don’t want to take a 20 min shower.

Contrast showers will help improve blood flow and nutrient and oxygen distribution through tired and sore muscles thus increasing recovery.  Try it out the next time you have 10 minutes to spare.

The winners of the Clean Competition! Like our Facebook page to see more pictures from the comp!

Also, remember to sign up for the BlackBox Team for the CrossFit Open (CrossFit ATM is our team name!).

Group Classes:

Power Snatch

5×2

Followed by,

Partner Burpee Box Jumps

7×7

One person works, one person rests

Then,

Planks: 3 max effort

We had a great turn out on Saturday! Below are the results. Just so you know, the Bodyweight is measured in Kg and the weights are in pounds (confusing, but it converts all the same). Stay tuned, we will for sure have another competition again, along with pictures/videos to come!

Also, this week will be the start of the CrossFit Games Opens. At BlackBox, we will be hosting the Games workout each week . We will host the workout during class times on Thursday and on Saturday. If for some reason you are not able to make it to any of the classes on those days, let us know and we can work something out!

There will be one workout released every week for 6 weeks. We will also have a Team for anyone who wants to compete. Once you sign up for an affiliate (ours is CrossFit ATM), sign up for our team (the team name is also CrossFit ATM)! In order to sign up go to this website:  http://games.crossfit.com/

If you still have questions, post thoughts to comments!

Group Classes: 

Back Squat

5×3

Followed by,

5 Rounds

15 KB Swings

20 Total Weighted Lunges

Then,

5 Rounds: Power Ball 15 Seconds work, 30 Seconds REST

Weightlifting:

• Snatch – 70% x 3 x 5
• Snatch Pull – 85% (of snatch) x 4 x 5
• Pause back squat – 65% x 5 x 5

Today at 10:00 am we will be hosting the first BlackBox Clean Competition! There will be no classes today due to the competition. So, come out and support your friends and family, while they lift heavy weight! There will be friends, food, lots of weight thrown around, and a Lululemon trunk show! All in all, it will be a good morning!

Natalie and Chad.

I encourage you to do like them and lift something heavy today.

Alright guys, today is the last day you can register. We are excited to have everyone with us at the competition tomorrow! Even if you are not lifting, come out and support your friends and family! We will have C&J’s BBQ and Lululemon will be having a trunk show! All in all it will be a great morning! Read below for more details:

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

We want this to be a way to introduce the Olympic lift to the community, while having a lot of fun!  Whither you are lifting, supporting your friends, or just hanging around for a good time; we hope you can come out! If you have any questions, please let me know! Also, please forward this on to anyone who may be interested.

In order to sign up, click the following link, go to the EVENTS tab, and sign up for the Clean Competition!

https://clients.mindbodyonline.com/ASP/home.asp?studioid=10769

Power Snatch

5×2

Followed by,

1000m Row

800m Run

Then,

L-sits/hangs 4x max effort

By Jack Gaines

You’ve got red welps all over your arms and ankles, and friends, family, and co-workers are starting to think you’ve gone off the deep end.  Yeah, that’s right, you’ve been practicing double unders again, and not being able to do them is driving you crazy.  The cause of many folks frustrations and hours upon hours of practice time devoted to a movement that seemed like a breeze when we were little.  Now, it seems like the one thing you can’t get, but once you’ve learned them and have become proficient at them, they can be used as an active rest (Yes, Jordan, I said an active rest. They’re kind of like your recovery runs but for time!) during metcons.

Keys to a good double under:

• Tight core – If you can keep your core tight, the rest of these tips should fall into place.
• Fast Hands – Not fast arms or elbows, you just want to move the hands at the wrist to develop rope speed and tension
• Hands slightly in front of hips – This will keep the rope in a consistent position the entire time you’re jumping
• Bigger VERTICAL Jump – It doesn’t have to be humongous, but it does have to be straight up and down with your feet fully extended at the ankle.  This means no butt kicking and your hips, knees, and toes will be in a straight line when looked at from the side.
• Consistency – This means sucking up crappy times in the workouts for a month or so in order to make progress with this skill.  You may be able to do double unders on your own after the WOD, but it’s being able to do them in a WOD that’s important.  Don’t be shy, and don’t be afraid.  Anyone who can do them proficiently will tell you it was something they had to practice before they got good at them.

Next time you’re practicing your double unders, keep these points in mind.  If you still need assistance ask one of your coaches for help.

Group Classes:

Push Press

5×3

Followed by,

AMRAP 2 min of each of the following, with 1 min rest between each:

Tire Flips

Double Unders

Burpees

Sit Ups

Weightlifting:

• Clean & jerk – 70% x 1 x 3
• Snatch pull – 90% (of snatch) x 3 x 3
• Front squat – 75% x 3 x 5; follow each set immediately with 3 box jumps

• Mid-hang snatch – 3RM; 90% x 3 x 2
• Power clean – 70% x 3 x 3
• Snatch deadlift – 5RM
• Heavy KB Swings 3×20, rest 45 seconds between each set

#1 Strength Train Together

It should be noted: “A couple that lifts together, stays together”. People who exercise regularly, feel better about themselves. It could be because you look good or you feel good as a result of strength training (endorphins play a sweet role in this one) or it maybe product of both combined. People who feel good about themselves tend to treat others well in return. It really is pretty simple. If you don’t feel good, how can you really treat someone well? This Valentines Day train with a significant other. Training, with someone, for a purpose also creates a unique bond. When you are aiming for a similar goal and achieve that goal, whether you are lifting the same weights or not, it is quite unifying.

#2 Eat Good Things Together

This can go without saying, but I’ll say it anyway. When you eat good things, you feel good. Eat berries, fattier/richer/quality meats, rich/savory vegetables, if you do the chocolate thing make it quality (organic, dark >70%), good quality oils…

#3 Avoid Eating Harmful Things

When you eat something “bad”, you feel “bad”. For example: If you know dairy gives you some stomach issues, 1) why are you still eating it and 2) for your date’s sake, please don’t eat it on Valentines Day. Avoid foods that are less healthful for you and your Valentines Day maybe a huge success (no guarantees, we can’t work magic here)

#4 Have Fun and Play!

Lighten the mood, enjoy each other, and “re-learn” how to play! One thing is for sure, many people do live their day to days in pretty stressful environments. Do something goofy, like plan a themed date or play would you rather or make dry ice bombs in your back yard… The possibilities are really endless. For most people, a fun night filled with laughter is just what they need.

#5 Avoid Electronics

Step away from your smart phone, from the TV, from the computer, from your ipad… And look at your significant other, make eye contact, listen to the conversation, ask questions, participate in this life (and especially in your date). When we have so much stimulation from electronics we tend to ignore what is truly going on in life. We can miss out on really special moments with our loved ones, because of this. So, for this Valentines Day put down everything and place all your attention on the one you love!

#6 Don’t Be Afraid of Physical Contact

Touch is one of the most important senses that we as humans have. Infants who are not regularly touched when they are younger are less likely to survive. You know in today’s day in age, we are really easily isolated from one another. We have computers and phones for communication, we can actually order our food online and have it delivered to our front door, we have cars for mobilization, and we have houses for living. I am not saying these things, in themselves, are bad. I am saying it is easier for people to not have any physical contact with people for days or even for weeks.

We talk about stress often and I wanted to mention, “sometimes a stressor can be the failure to provide something essential.  The absence of touch is seemingly one of the most marked developmental stressors that we [as humans] can suffer”. Touching someone can be a de-stressor (think about a massage or stroking someone’s hair as they are falling asleep).

So, this Valentines Day, if you love or even like your significant other hold their hand, put your arm around their shoulder, and/or give them a big kiss! Help release some stress and show them that you care!

How do you show someone you care? Post your thoughts to the comment section!

Also, Side note: We have been nominated Best Gym of Best of the BCS! Voting ends March 8th.

So, click on over and show BlackBox some love on this Valentines Day by voting!

www.bestofbcs.com

Tall Clean, Hang Clean, Floor Clean

5×3

Followed by,

3 Rounds

400m Sprint

20 Wall Balls

20 Box Jumps

Then,

Power Ball Work

10 Seconds on 20 Seconds off 8 rounds, aim for as many reps as possible!

Our Clean Competition sign up deadline has been been extended to Friday the 17th! Everyone in the community is welcome to participate! So, pass this along to friends and family! For more information, read below!

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

Group Classes:

Back Squat

5×5

Followed by,

5 Rounds

10 Toes To Bar

10 Burpees

Then,

Side Planks x 3 max effort each side

Olympic Lifting:

• Snatch Max
• Back Squat Max
• 3 x 8-10 GHD

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

Work on skill of choice!

-Then-

7 Rounds

25m sled pull forward and back pedal

Rest 30 sec b/t rounds

BlackBox Strength & Conditioning will be hosting our first clean competition!  It will be February 18th, here in College Station (lifting starts around 10am).  Everyone will have 3 attempts at the clean.  It is $20/person for competitors.  There will be food, heavy weights thrown around, and cash prizes!  The winners will be decided based on the Sinclair Formula. This will take into account how much you lift based on how much you weigh.

Weighted lunges 3X10

21-15-9

Pull Ups

Wall Balls

Box jumps

This Friday we will have a BlackBox Boy/Girls Night! Boys will be near the fire pit and girls will have a clothing swap! Okay, just to clarify, a clothing swap is where you bring clothes that you may not wear or have grown tired of. We will lay out all of our clothes and you can walk around the room to see if there is something you want. If there is something your heart desires, then you barter. Clothes for clothes (or even for jewelry, belts, shoes… whatever you bring!), the trades are endless!

So, come for some fun at the Morchat’s Casa (706 Inwood, Bryan) Friday night at 7:30pm!

Justin.

Group Classes

Snatch grip deadlift: 5X3

Then,

Tabatta Kettlebell Swings

Followed by,

-Max Weighted Planks x 3

weightlifting class:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2

Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3

Back Squat: (70%/5)2, (80%/4)2, (90%/3)2

So the first week of our Recovery Challenge has come to pass. I hope you all are finding yourselves, very refreshed and well recovered. If this is your first time to change the way you eat towards a more “paleo” way of eating, you may find yourself slightly grumpy/fatigued. Press through and increase your fat content (and NOT just in the form of nuts, but eat a variety of fats: coconut, olives, avocados, fattier quality meats, and oils). Increasing your fat content will help to transition you from using carbohydrates as energy to utilizing fat more efficiently. Remember FAT is your FRIEND… say it with me now, FAT is FRIEND!

Remember to drop off your recovery charts and pick up a new one today!

Vicky.

Group Classes

Clean: 5X1

5 Rounds

5 Handstand push ups

20 Box jumps

-Stretch

weightlifting class:

Snatch: (65%/3)2, (75%/3)2, (85%/2)2

Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2

Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2

There has been a delay in our ribbon cutting. Sadly, the Chamber of Commerce experienced a recent death in their community and is needing us to change our ribbon cutting date. The day/time is yet to be determined. I will keep you posted until further notice. Thank you guys for being so understanding!

Susan. Zach.

Snatch grip push press + Overhead squat: 4X2+2

*do 2 sgpp and 2 overhead squats

4 Rounds:

20 Lunges

15 Slam ball

20 Sit ups

Okay Guys! February seems to be the month for competitions! First off, remember to sign up for the Clean Competition (Saturday February 18th at 10am).

Secondly, we will be hosting the CrossFit Games Open! BlackBox will be gathering together people to compete as a team! So, if you are interested, head on over the the website to sign up! CrossFit will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results. We will host one to two workouts each week for anyone who is interested in competing. This is a great way to get a workout in, while having fun with your friends!

Gladys.

Group Classes:

Front Squat: 5X3

Followed by,

5 rounds:

200m sprint

15 clapping push ups

7 kipping pull ups

weightlifting class:

Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2

Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2

Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2