Boise CrossFit family
Boise CrossFit family
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Andy Rosenbaum Regionals 2014
Andy Rosenbaum Regionals 2014
Jamie Hubbs Regionals 2014
Jamie Hubbs Regionals 2014
Team Boise CrossFit 2014
Team Boise CrossFit 2014
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Featured Athlete

Mike S

Name: Mike S
Age: 37
Occupation: Airline Captain
When did you first start CrossFit? December of 2012
Favorite WOD or Lift: Any Olympic lift, or heavy lifts in general. The strength/skill portion of the WOD is my favorite. Lifting heavy is a huge stress reliever for me. I love the feeling when I leave BCF feeling all pumped on [...]

Jeremy L

Name: Jeremy L
Age: 44
Occupation: Programmer
When did you first start CrossFit? January 2013
Favorite WOD or lift: Cleans
Least Favorite WOD or lift: Overhead squats and snatches are tough due to my poor shoulder mobility, and those damn DOUBLE UNDERS!
Do you remember your first class at Boise CrossFit? What was it like? My first class was very difficult. [...]

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Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

7 minute ladder up

3 Power snatch 155/115lb
3 Box jump over 30/24″
6 Power snatch 155/115lb
6 Box jump over 30/24″
9 Power snatch 155/115lb
9 Box jump over 30/24″
12 Power snatch 155/115lb
12 Box jump over 30/24″
15 Power snatch 155/115lb
15 Box jump over 30/24″
18 Power snatch 155/115lb
18 Box jump over 30/24″

continue to add 3 reps every round until the 7 minutes is up
finishing round rep count
3′s: 6
6′s: 18
9′s: 36
12′s: 60
15′s: 90

Cash Out

3 rounds, not for time
Chinese plank

30-60 seconds up
30-60 seconds down

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Chazz, circa 1999

Chazz Rudolph, circa 1999

By now I imagine everyone has heard that Chazz will be leaving Boise CrossFit to manage a gym in Arizona. All great things must come to and end but this is a really cool opportunity and we are all super excited for Chazz to pursue this next step.
As I look back on the past 6 years of the CrossFit Asylum/Boise CrossFit experience, it occurs to me that so many people are recent new members that many probably don’t know how this whole thing came to be. So let’s take a little stroll down memory lane on how Boise CrossFit happened…
Back in September of 2007 Chazz and I both attended our first CrossFit level 1 seminar in Portland. At the end of the second day we were milling around waiting for taxis and we struck up a brief conversation, something to the effect of “Hey if you ever want to open a gym we should talk.” That was pretty much that. A few minutes later I overhead him talking to someone else that he was Boise. I whipped around and said “Did you say you’re from Boise?” “Yeah man, thats why I said we should talk about getting a gym going.” Oh shit.
So we decided to share a cab back to the airport (with Kelly Starrett in the front seat) shared information. Much of that cab ride was KStar telling us he had taken his medical student loan to open San Francisco CrossFit and that we just need to do it.
I don’t believe we saw each other again until April or so and we met a one of the locations I had scouted out for us to get started in. It was a long summer dealing with mostly bureaucratic stuff but by late August we were ready to get started.
It’s a little crazy to think back to where two guys who were really into CrossFit decided to open a gym together, in the middle of a recession mind you. But to look around today at all the friends we have made and lives we have touched and the family we have created, well its a pretty special feeling.
When someone moves on, even when we know it is something positive, it is still bittersweet. Chazz, while we are excited for you and your opportunity, we will miss your friendship, you coaching, your willingness to always help and stay as long as it takes. Here is to many great workouts ahead. Love you
chazzandy
What is your first memory of Chazz? Post to comments.

Main – CrossFit

Weightlifting

Thruster (10 minutes to work to a 1 rep max)

10 minutes is short, move quickly to give yourself a chance to get heavy.

Metcon

Metcon (Time)

5 rounds
25 Wallballs (20/14lb)
5 Muscle ups

 

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Well, without being able to interpret this, the takeaway is lifting heavy weights isn’t just about lifting heavy weights.
#flexibility

Join us to say goodbye and good luck to Chazz on Wednesday after the 6:45 class. There will burgers and brats. Feel free to bring side dish or beverage.

Weightlifting

After a very thorough warmup, work up to a 5 rep max deadlift.

Deadlift (5-5-5-5-5)

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Join us to say goodbye and good luck to Chazz on Wednesday after the 6:45 class. There will burgers and brats. Feel free to bring side dish or beverage.

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Handstand Walk (Spend 10 minutes inverted as much as possible)

If you cannot handstand walk, try handstand wall runs, holding a static handstand, handstand hold against a wall. Many options here to improve and get closer to this skill today! 

Metcon (AMRAP – Rounds)

7 rounds, starting every 3:00
400m run
12 toes to bar

If you do not finish a round within 3 min, complete the round and rest the remainder of the round you bled into. Begin again the following round. Score the number of rounds you made in the time cap.
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Thank you to everyone who came to the Movement Fix class yesterday.

“Rushmore”

For time:
10-9-8-7-6-5-4-3-2-1
Squat Clean 135/95lb
Burpee over bar

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BoiseTMFSign up for tomorrows clinic here. Open gym tomorrow will be closed during the mobility seminar.

Metcon (Time)

Teams of 2:
Run 400m
50 Deadlifts 275/185lb
Run 400m
50 Knee to elbows
Run 400m
50 partner wallball-burpees

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photo
This is a great example of a solid low back-hip position in the squat. Notice how she maintains her lumbar spine, aka no “butt-wink”.

Weightlifting

2-position Snatch (1-1-1-1-1)
Hang, floor

Drop each rep and establish a good setup from the floor.

Metcon (Time)

21 Clean and jerk 135/95lb
15 Thrusters 135/95lb
9 Squat snatch 135/95lb
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Elijah Timothy James 8.5lbs, 20 inches Born 8-6-14

Elijah Timothy James
8.5lbs, 20 inches
Born 8-6-14

Congrats Sabrena and Drisan! Looking forward to the James allstars at CrossFit in September

 

Weightlifting

You guys made it to the final day of the front squat cycle!! Retest will occur not next week but the following, we need a little deload time.

Front Squat (8×3 @ 80%)

Metcon

Metcon (Time)

25 Chest to bar pullups
50 Alternating 1 arm dumbbell snatch*
25 Chest to bar pullups

*go as heavy as you can handle

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Brandon Cunningham sets the new American record 500m row

Strict Press Biathlon
800m Run
21 Unbroken* Strict Press, 95/65
800m Run
18 Unbroken* Strict Press, 95/65
800m Run
15 Unbroken* Strict Press, 95/65

*200m Run penalty must be completed any time the strict press is broken.

 

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The Movement Fix seminar is this Sunday. Take advantage!
Sign up here

Weightlifting

Front Squat (1×2 @ 80%)

Front Squat (7×3 @ 80%)

Metcon

1000m Row (Time)

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