Tag: WOD

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Workout Finished – What and When Do I Eat?

  You finish up your workout, hang out with friends at the gym for 15-30min and then head home. Maybe you stop somewhere on the way, taking care of some errands and whatnot.⠀ · Once home, you start to think about dinner. Maybe you’re going to try a new recipe. By the time you finally sit down to eat, it’s 2-3 hours after your workout. ·⠀ Two things that we can dial in and improve upon in this scenario:…

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All the Exercising: Week of 11/16

* Robert Farmer after completing the Spartan Trifecta this weekend! * Get this on your calendar ASAP: The After Burn workout at Highland Park for the day after Thanksgiving. Drop Black Friday like a bad habit and get out to burn off that pumpkin pie from Thanksgiving. RSVP on our facebook event page to let us know you are coming! Don’t scroll down to look at Friday’s workout. Don’t do it. Really don’t do it. Monday WOD EMOM for…

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All the Exercising: Week of Oct 26

* Carrie Harris places 2nd at the Pittsburgh Spartan in her first ever time competing in the Elite Heat! Incredible athlete plus an incredible smile! * If you didn’t get the memo last week you will surely get it this week. We are getting it on at BHC! We’ve got a great week ahead but don’t forget the Halloween “Thriller WOD” on Saturday. More details to be released this week! Monday WOD Snatch Practice: Starting around 60% of Max:…

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All the Exercising: Week of Oct 19

* Brie Jackson with her dad at the Baltimore Marathon. Brie ran a 3:39:31 qualifying for the Boston Marathon! * If you haven’t read about all the fun happening in the new CrossFit cycle, click here to read about it now! Also, Brickhouse Performance is back. Get in this week to log your numbers and get recommended weights for the WODs! Monday WOD “Glen” 30 Clean and Jerks (135 / 95) 1 Mile Run 10 Rope Climbs 1 Mile…

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Training: Week of Sep 14

Good times are ahead this week! The Metabolic and Sport tracks have been progressing toward a 1RM Back Squat this week. Follow the progression template and have fun! This number will be used for a very “special” training cycle that both Metabolic and Sport tracks will be starting next week. You’ll be hearing more about this over the next few days so stay tuned. It’s something we’ve never done before! Outside of the Back Squat Max we have some…

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Training: Week of June 29

Mark your calendar and RSVP on Facebook for this Saturday’s July 4th WOD Wars! Also, it’s a new month and a new cycle. This cycle we’ll be hitting squats on Wednesdays. It will be Paused Back Squats with periodized reps instead of pauses. Also look for some more “Classic CrossFit” days as we near competition season. Monday Metabolic 1 Cluster + 4 Thrusters: Ramp to Max * No Jerks * Sport 1 Cluster + 1 Thruster: Ramp to Max…

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Training: Week of June 22

Last week of the June cycle and it’s the fun week! It’s time to put all of that training this month against some classic CrossFit benchmarks. For those of you on the Metabolic track, you will be testing 1RM Snatch / Clean and Jerk in order to get new numbers for Brickhouse Performance weight recommendations in your future WODs. Monday All Tracks Clean and Jerk 1RM – full squat clean “Grace” For Time: 30 Clean and Jerk (135 /…

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Training: Week of June 15

Week 3 of the June Cycle. Weightlifting intensity peaks with some of you going for Maxes on Deadlift and Overhead Squat. Monday Metabolic Deadlift: 6RM TNG – heavier than last week’s 8RM Sport Deadlift: 1RM All Tracks 5 Rounds for time: 10 Clusters (95 / 65) – AKA Squat Clean to Thruster 30 Double Unders 10 Pushups Post WOD Roll / Smash: T-Spine / Legs / Calves / Lats / Pecs Tuesday All Tracks 5 Rounds for total time:…

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Training: Week of June 8

Week 2 of the June cycle! We have some fun WODs mixed in as Metabolic continues progressing higher rep Deadlifts and Paused Front Squats, Sport continues to progress to a Deadlift and Overhead Squat 1RM. Remember to time those Paused Front Squats accurately! Monday Metabolic Deadlift: 8RM TNG – heavier than last week’s 10RM Sport Deadlift: 3RM TNG – heavier than last week’s 5RM All Tracks 3 Rounds for time: 15 Power Snatch (75 / 55) 15 Handstand Pushups…

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Training: Week of June 1

The June training cycle begins! We’ll be hitting Deadlifts on Mondays and Squats on Fridays again. Metabolic will progress Deadlifts at higher reps while Sport will progress to a 1RM. On Fridays, we will progress Front Squats via pauses. It is important that the pause is timed correctly, no quick counting. In addition, Sport will progress to a 1RM Overhead Squat. Monday Metabolic Deadlift: 10RM TNG Sport Deadlift: 5RM TNG – add 5-10lb to prev All Tracks 5 Rounds…

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