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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. [...]

Main – CrossFit

Boise CrossFit Christmas party is this evening! We will be canceling the 5:45 and 6:45 classes so we can all head over and enjoy some food and company.

Weightlifting

Heaving Snatch Balance (5-3-3-1-1-1-1)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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Main – CrossFit

Thursday evening we will only be holding one class at 4:45 so we can head over to the Christmas party. Hope to see most of you there!

Weightlifting

Bench Press (3-2-1-3-2-1, rest 2 min between sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 minutes

7 Knees to elbows

12 Kettlebell swings 2pood

7 Box jumps, 30″

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Main – CrossFit

Skill work

Metcon (No Measure)

Three sets, not for time, of:

Double unders, 40-50 reps

Handstand walks, 10 Meters

Toes to bar, 12-15 reps

Metcon

Metcon (Time)

For time:

80 Wallballs 20/14

40 Handstand push ups (strict please)

20 Deadlifts 335/225

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Main – CrossFit

Weightlifting

Front Squat (1-1-1-1-1-1)

Metcon

Sage (Time)

2 rounds for time

20 Thrusters (135/95)

20 Pull-ups

20 Burpees
20 minute cap

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Main – CrossFit

We are closed today to host the 2014 USAPL Idaho State Powerlifting Championships. If you would like to see an 800+ lb deadlift, come on by!
For the workout today, find a local pool, bring a friend and get after it.

Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.

Rocket (AMRAP – Rounds)

Complete as many rounds as possible in 30 minutes of:

50-yard swim

10 push-ups

15 squats
Be smart about scaling this. If swimming isn’t your strong suit, scale to 10, 15 or 20 minutes.

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Main – CrossFit

Saturday we are hosting a powerlifting meet and our normal classes will be cancelled. We will be posting a Hero WOD which includes swimming. Please find some friends and head to a local pool to do the workout! Axiom has been really good to us and all 3 locations have great pools. I have also used the downtown Y to do swimming workouts.

A: Metcon (Time)

30 Box jumps 24/20

30 Push press 95/65

600m run

30 Box jumps 24/20

25 Push press 115/75

400m run

30 Box jump 24/20

20 Push press 135/95

200m run

B: 100 Double unders for time (Time)

100 Double unders
If you’re good at doubles, do this as quickly after the first metcon as possible.

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Main – CrossFit

WHAT: Boise CrossFit Christmas Party!

WHEN: Thursday Dec 18th, 7pm

WHERE, part 1: 6:30pm, @ The Dry Creek Merc at the Hidden Springs entrance

WHERE, part 2: 7:00pm @ The “barn” in Hidden Springs

Dinner will be provided, anyone looking to start the party early is welcome to join us at the mercy for happy hour at 6:30. Please bring a gift for a white elephant exchange after dinner. Any questions please see Kelli!

Weightlifting

Bring Sally Up (No Measure)

As originally tweeted by @RichFroning

CHALLENGE: to the song “Bring Sally Up [Flower]” by Moby w/ a 135# barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up”

Metcon

Metcon (Time)

3 rounds for time

42 Walking lunges

21 Deadlifts 185/135lb

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Main – CrossFit

Metcon (Time)

Found this number courtesy of Dan Bailey. His time: 21 minutes…

All movements strict:

50 Handstand Push Ups

50 Pull Ups

50 Ring Dips

50 Hip Extensions

50 Ring Dips

50 Pull Ups

50 Handstand Push Ups

Time cap is 35 minutes.
I seem to really like hspu on wednesdays. I need to mix that up!

Scale these reps as needed to be able to finish in about 20-30 minutes. Most importantly, keep everything STRICT.

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Main – CrossFit

This Saturday we are hosting the 2014 Idaho State Powerlifting Championships. All Saturday classes will be held off site. Still working on the details but swimming is a very definite possibility! Stay tuned

Metcon (5 Rounds for time)

EMOTM x 20 minutes

Minute 1: Row 250/200m

Minute 2: 15 GHD situps

Minute 3: 15 AD cal (7 assault bike) (200m run)

Minute 4: Plank hold :45
In teams of 4, set up at different stations and rotate in the same order.

Score each of your row times.

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Main – CrossFit

One of our members is doing some research on CrossFit for her program at Boise State. Please take the time to help her out and participate in this study!

My name is Hailey Plumb and I am a fellow member of Boise CrossFit. I am also currently a student at Boise State University. I am conducting a research study about CrossFit and it’s influence on new members over time. There is currently very little research on CrossFit programs, and I was hoping to get your help to gain more knowledge in this area. By volunteering for this survey, you will have the opportunity fill out 2 surveys in a 3-month span. Each survey will take about 15 minutes. Participation is completely voluntary and your answers will be anonymous.

Participants will be entered in a chance to win $50 worth of CrossFit merchandise.

If you are interested, please click on this link for the initial survey and additional information:

https://boisestate.az1.qualtrics.com/SE/?SID=SV_7VDlFuV22V5Y4OV

Your help would be incredibly beneficial to my research as well as the CrossFit community. Thank you so much for your time. If you have any questions please do not hesitate to email the research team.

haileyplumb@u.boisestate.edu

marypritchard@boisestate.edu

Weightlifting

Clean and Jerk (Every 90 seconds for 10 sets, use 85-90% of max)

Metcon

Metcon (Time)

2 rounds for time of:

205 (135)-lb. front squats, 10 reps

10 burpee muscle-ups
Time cap is 11 minutes

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