Featured Athlete – Jake Lemoine

 

Down 40# and counting – In 4 months!

Hi my name is butterball, lol just kidding!  My name is Jake LeMoine and I am about to tell you how great CrossFit Bridge City has been for me. I am glad I listened to my aunt and cousin about joining and not listening to other people about how you will hurt yourself doing CrossFit. The way I see it is the only way you can hurt yourself doing it is by bad coaching. Well at CFBC you don’t have to worry about that because they have nothing but great coaches that will push you to your limit with the right technique and using the right weight.  I was diagnosed with a rare case of Grave’s disease 5 years ago that makes it very hard to lose weight and pushed my cholesterol to a very big risk at only the age of 28.  I weighed over 270 lbs and need to get my health under control for my wife lacey and new son Jax.  I was always in pain and out of breath and could barely tie my own shoes. I felt if I didn’t change my life style that I might not be around to love my wife and watch my son grow up with Graves disease. My health put my life at risk if I don’t attempt to control it. Thanks to CFBC I am now down to 227 in just 4 short .months and my cholesterol is now down to normal and my health is under control. I have a lot more to go and plan on getting there also. People say CrossFit is a life style change and they could not be anymore right. It will change the way you look at all the bad health decisions you will make. I am glad to be a part of CFBC and could not be happier with the coaches that train me and all the supporting cast that works out there as well.

 

Thank you CFBC,

 

Jake LeMoine

 

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Bruce Barbell Clinic – August 2nd

 

 

 

This clinic will be held August 2nd at CrossFit Bridge City! This will be open to ANYONE looking to become better, or more proficient in the Olympic lifts, and Gymnastics. There will be 5 high level coaches for our camp. We will be doing complete video analysis on the Snatch and Clean and Jerk!

- Cost $150 ( SIGN UP LINK, OR CASH/CHECK AT CFBC )

 

There is a limit to the spots available, so please sign up ASAP!

SIGN UP LINK

 

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Mr. PBJ

Main – CrossFit

High Bar Back Squat (5-5-5)

- 65, 75, and 85% of (1 RPM @ 90% + 10 +10#)
- Add the additional 20# if all previous sets were successful in last 2 months.
- 90 seconds of rest between sets

Metcon (AMRAP – Reps)

6 Minute Amrap:

3 Squat Cleans 155/105#
3 Push Jerks 155/105#

Cash Out:

1000m Row Time Trial

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Labor Day!

Main – CrossFit

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
women’s RX – DL 155#, KB 53#

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Weekend Fun

Main – CrossFit

Metcon (Time)

Partner WOD

- P1 works, P2 rests. Alternate as team sees fit

25 Power Snatches 115/75#
50 Plyo Push ups
100 Double Unders

25 Power Snatches 115/75#
50 Push Presses 115/75#
100 Sit-ups

25 Power Snatches 115/75#
50 Ring Dips
100 Mountain climbers

Cash Out:

400m Team of 3-4 Sled Push
50/25#

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BOB – 8


Main – CrossFit

Front Squat (5-5-5)

- All sets at 50% ( 1 RPM @ 90% + 10# )
- Rest 90 seconds between sets

Metcon (Time)

21-15-9
OHS (115/75 RX) (95/55 Scaled)
Lateral Burpees

For the burpees, full extension is not required and you don’t have to jump with your feet together. Touch your chest to the ground and get to the other side of the bar, that’s it.

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Big Fish


Main – CrossFit

KB Bench Press (10-10-10)

Strict Pull-up (Max Effort (10))

- Both movements performed back to back
- Pull-ups are ME unbroken, or until reaching 10
- If you can go more than 10, then add weight

Metcon (Time)

3 Rounds:

10 Clean and Jerks 135/95#
20 Box Jumps 24/20″
400m Run

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Square Peg Round Hole


Main – CrossFit

Deficit Handstand Push-ups (3-3-3-3-3-3)

- Rest 90 seconds between sets
- Increase difficulty if possible
- Kipping is allowed, but not required.

Metcon (AMRAP – Rounds and Reps)

Partner Workout:

20 Minute Amrap:

7 Man Makers (Push-up, Row 1, Row 2)
35/25#
14 KB Swings 70/53#
21 Double Unders

- Partners alternate turns completeing a round. P1 Works, P2 rests

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AC/DC

Main – CrossFit

High Bar Back Squat (5-5-5)

-Today, all sets are completed at
( 50% of 1RM @ 90% + 10# )
- 90 seconds between all sets

Metcon (Time)

4 Rounds:

20 Med-ball cleans, 20# 14#
100 ft Walking lunge ( Rack – concrete – back )
10 One arm dumbbell snatch, right arm, 45#25#
10 One arm dumbbell snatch, left arm, 45#25#

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Pool day


Main – CrossFit

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
Cash Out:

5-5-5 Turkish get-ups,
- 5 on each arm

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Hole Cards


Main – CrossFit

Front Squat (5-3-1)

- 75.85, and 95% ( 1 RPM @90% + 10# )
- Rest 90 seconds between sets

Metcon (AMRAP – Reps)

15 Min Amrap:

1 Rope climb
5 Barbell Push Presses 135/95#
10 Box Jumps 24/20″
15 KB Swings 53/35#

Cash Out:

3 x 5 Shoot Through + dip + Push-up

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Rear View Mirror


Main – CrossFit

Clean and Jerk (1-1-1-1-1-1-1)

- Take 15 Minutes to find a 1RM
- Use your Squat!

Metcon (Time)

10!

KB Clean and Push Press ( Each Arm ) (53/35#)
Inverted Burpees
Russian Twists (20/14#)

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