|Address||156 Baltimore Pike|
Springfield, PA 19064
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Chili Cook Off, Update. Chili Rules Posted Below. Sign Up Sheet will be on the Office Door at CF Reston for evening classes. Prizes for Winners in several categories. CrossFit Reston Chili Cook Off Rules Location: 11576 Greenwich Point Road, Reston, VA 20194 October 18, 2015 Defining "chili" For this Cook Off, ANYTHING GOES. You pick, Vegatarian, Spicy, Red Chili, Green Chili, Beans, No Beans. Sky is the limit. Cooking on-site For this event, you may prepare your Chili Entry ahead of time and bring it in a Crock Pot or a Pot that we can put on the stove top. Chili volume Contestants should bring enough to have about 50 guests have a taste and score the Chili. It will just be a small taste, like 2 bites. After the judging, we are sure that there will be folks that want to reload. Anonymity Entries should be anonymous. Everyone will be given Scoring Sheets that has a number that corresponds to the chili so we can tally up the final results. Judging, of course, is the crux of the event, and as such, has its own set of regulations (which will appear on your scoring sheet) , not the least of which is a standardized set of criteria that determines what makes a great chili. Chili Cooks—please take note In a chili cook-off, that begins with a set of five specific criteria by which each chili is judged: • Color -- Does the chili look appetizing? Does it look bright and colorful or dull and bland? • Aroma -- Does it smell good? Does the aroma make you want to dig in? • Consistency -- How is the meat-to-sauce ratio? It shouldn't be runny, mushy or overly thick. • Taste -- How is the flavor? Do the ingredients blend well, or is one too overpowering? Does the first bite make you want another one? • Aftertaste -- Once you swallow, is there a spicy taste ("bite") that stays on your tongue? Is it delicious? Awards will be given for: 1. Best Overall Chili 2. Spiciest 3. Best Vegetarian 4. Most Colorful 5. Most Elusive Secret Ingredient
EVENTS!! Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday at 5:30pm!! Meet at the box and get ready to review running technique and put in some milage! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th!
BCF - as some of you have heard (or noticed), we have made some adjustments to our programming. Coach Jake has programmed for BCF over the last 3 years, and has done an incredible job helping our community vastly improve all 10 fundamentals of fitness!! Jake has moved onto a new job and no longer has the resources to provide the programming for BCF. Thanks to Jake for all he has done over the past 3 years!! Over the last 6 weeks (starting Aug 24), we have had 3 coaches provide 2 week programming cycles. We are continuing to refine our approach to drive our athletes to your best performance, and there are many ways to do this! If you have any feedback on our programming, feel free to share: - WODs you liked/didn't like - thoughts on our historical programming approach of strength & conditioning several days a week, strength day, long metcon day, skills and conditioning days. - thoughts on more traditional CrossFit programming (like crossfit.com) of just having strength or conditioning each day (along with skills, mobility, etc to have a full hour) - any other feedback (or benchmarks you're dying to test/re-test in the near future) Feel free to respond below or email firstname.lastname@example.org with your feedback! Your feedback helps us deliver programming that you enjoy and helps you get the best results! Thanks!
RANT Looking ahead to this Saturday, we will not be having classes at the gym. We will be at Latta Park at 10am only. Sign up in MindBody for the Boot Camp and we will see you there for a fun outdoor WOD! CrossFit Performance STRENGTH A. False Grip Ring Row @21x1, 1x6-8 reps B. Muscle Up Transition Drill, 1xAMRAP… [ 199 more words. ] http://escfitness.com/10615-latta-park-on-saturday/
Today's WOD - 10/06/2015 For time: -Run 400m - 21 kettlebell swings (72#/53#) - 9 strict pull ups -Run 400m -15 kettlebell swings - 6 strict pull ups -Run 400m - 9 kettlebell swings - 3 strict pull ups *15 minute time cap* Core: 3x10 weighted good mornings Heavy kettlebell swings in today's WOD. Plan accordingly! 3... 2... 1... GO!
WOD 15 minute time cap to establish 1RM Deadlift 20 minute AMRAP 21 ABMAT Sit-ups 15 Push-ups (L2/L3 Knee Push-ups) Chest to floor! 9 Deadlifts (50% of 1RM) Performance WOD Hang Squat Clean 5-4-3-2-1-1-1-1-1 http://crossfitrosslyn.com/tuesday-10615/
(Tuesday October 6, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: "Why Your Lifts Just Aren’t Getting Better… And What to Do About It by Mike Gray for catalystathletics.com Let me try and put together a little scenario for you and tell me how close it is to what you’re going through right now. You’ve been lifting for about 18 months to a few years and all of a..." Read More, http://crossfitlocal.com/tuesday-october-6-2015/
TUESDAY Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 10 Renegade Rows (55/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters Deadlift (5x5 increase each set) Abs 2 rounds 15 barbell rollouts 15 reverse ring crunches