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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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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Atlas Genius


Main – CrossFit

KB Bench Press (8-8-8)

- No Tempo, full speed and heavy

Chin-ups (8-8-8)

Reverse grip, chin above bar
- Follow each set immediately with Chin ups
- Partner up and assist if necessary
- Add weight if neccessary

Metcon (Time)

1K Row
100 Double Unders
1 Mile run

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Frenchy

Main – CrossFit

High Bar Back Squat (5-3-1)

- 75,85, and 95%
- On last set, continue reps if possible!
- 90 seconds of rest between sets

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
rx = 35/25#

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High Profile


Main – CrossFit

Metcon (Time)

Teams of 3 – 4

2 rounds:

60 Dead Lifts ( 255/175# )
60 GHD Sit-ups
60 Hand Stand Push Ups
150 Heavy Singles
400m Sled Pull ( 90/60# )

* Rotate teammates in and out as group sees fit

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Free Cookie

Main – CrossFit

Front Squat (3-3-3)

- 70,80,and 90% for each set
- Add extra rep ( s ) on the last set if possible
- Rest 2 minutes between sets

Metcon (AMRAP – Reps)

5 Min. EMOM:

3 Squat Snatches 135/95#
Max Double Unders

Score = DU

Rest 3 minutes. . .

Metcon (AMRAP – Reps)

5 Min. EMOM:

3 Strict Dips
Max Pull ups

Score = Pull-ups

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Prep Time


Main – CrossFit

Deficit Handstand Push-ups (2-2-2-2-2-2-2)

- Use 2, 1, or no mats. Or deficit if applicable for as many sets as possible
- Kip is allowed
- Increase difficulty as you proceed through sets

Metcon (Time)

Partner Workout -

1000m Row
- Hold deadlift 225/135#
60 Ring Push ups
- Hold chin over bar
40 KB Swings 53/35#
- Hold Handstand against wall
20 Box Jumps 30/24″
- Ring dip extended position

*P1 works, P2 holds. Alternate as team sees fit.

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Coordination


Main – CrossFit

KB Bench Press (5-5-5-5)

Strict Pull-up (5-5-5-5)

-Add weight each set
-Complete both movements back to back
-Rest 90 seconds after both movements completed

Max Grace (Time)

” Max Grace ”

30 Clean and Jerks 135/95#
* every time the bar is set down you must complete a 200m Run

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Crowd Source


Main – CrossFit

High Bar Back Squat (3-3-3)

- 70, 80, and 90% for each set of 3
- 2 minutes between sets
- On last set, hit as many reps as possible without a fail.

Metcon (Time)

5 Rounds:

5 OHS 135/95#
10 Toes to bar
15 DB Hang squat clean 35/25#
20 Double-unders

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