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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Worlds

Main – CrossFit

Strict Dips (2-2-2-2-2-2-2)

Metcon (Time)

5 Rounds:

200m Run

5 Burpee Muscle Ups ( Burpee Ring Dips )

15 Goblet Squats ( 53/35# )

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Expertise

Main – CrossFit

Press (5-5-5)

Metcon (AMRAP – Reps)

6 Min Amrap – Alternate turns

P1 – Prowler Sled Push ( 100m ) 50/25#

P2 – MAX Double Unders

Score = Total DU combined

Metcon (AMRAP – Reps)

Rest 2 Minutes. .

6 Min Amrap – Alternate turns

P1 – Sled Pull ( 100m ) 50/25#

P2 – MAX KB Swings 70/44#

Score = Total KB swings combined
- For equipment purposes, 2 teams may start on the first AMRAP, and 2 teams on the 2nd AMRAP, due to use of Prowler sleds.

Also, class may be split up to do skill work 2nd and AMRAPS first if need be!

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Kitchen Sink


Main – CrossFit

Metcon (Weight)

A. ( 4 x 1 ) Overhead Squats

- Same weight as last week

- Rest 60 seconds

B. ( 4 x 10 ) Bulgarian Split Squats

- Same weight as last week, Per Leg

- Rest 60 seconds

* Movements are meant to be back to back with 60 seconds between A, and B.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Free Pizza

Main – CrossFit

Snatch Balance (1-1-1-1-1-1-1)

Moon (Time)

7 Rounds for Time:

10 Dumbbell Split Snatch Right Arm, 40#

1 Rope Climb, 15′

10 Dumbbell Split Snatch Left Arm, 40#

1 Rope Climb, 15′

*Alternate Feet in Split Snatches*
Right Arm – Left leg splits forward

Left Arm – Right leg splits forward

- All snatches are from the hang

- 25# for women

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November BOB

Main – CrossFit

Press (5-3-1)

Metcon (AMRAP – Reps)

AMRepAP in 15:

20 KB Swings (55/35) [45/25]

20 Wall Ball (20/14) [14/10]

20 Situps

20 Box Up & Overs (24/20) [20/16]

20 Thrusters (45/35) [45/35]

Score is total reps completed.

Box Up & Overs:

Both feet must be on top of the box (together) at some point while making your way over the box. Hip extension is NOT required. Athletes can step up/down or jump. Jumping directly over the box is not permitted.

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Passenger

Main – CrossFit

Metcon (Time)

Teams of 4:

1 Mile Run with Sandbag – Together, and alternate turns in 400m increments

400m Sled Drag ( 90/60# ) – Together, and alternate turns in 100m increments

400m DB Farmer Carry (70/44) – Together and Alternate turns in 100m increments

400m Prowler Sled Push (50/25) – Together, and alternate turns in 100m increments

Cash Out:

3x 10-20 GHD Sit-ups

3x 10 GHD HIp EXT – add weight if neccessary

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Ducks Eat For Free

Main – CrossFit

Strict Dips (3-3-3-3-3)

Metcon (3 Rounds for reps)

3 Rounds:

1- Minute- DB Power Cleans 45/35# ( Reps)

1- Minute- DB Push-ups ( Reps )

1- Minute- Walking Lunges ( Reps )

1- Minute- Battle Ropes ( 1 sec. = 1 Rep )

1- MIN – Rest

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Travel Expenses


Main – CrossFit

Metcon (No Measure)

A. ( 4 x 3 ) Overhead Squats

- Heavier than last week

- Rest 60 seconds

B. ( 4 x 8 ) Bulgarian Split Squats

- Heavier than last week, Per Leg

- Rest 60 seconds

* Movements are meant to be back to back with 60 seconds between A, and B.

Metcon (Time)

3 Rounds:

20 Dead Lifts 225/155#

30 Pull-ups

40 Double Unders

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Spades


Main – CrossFit

Heaving Snatch Balance (2-2-2-2-2-2-2)

- Feet in squatting stance, dip drive, press under in full squat
- Heavier than last week

- PERFECT form, not max attempts

Medball Medley (Time)

20-15-10-5

WB shots

lunges w/MB

200m run w/MB
20/14#

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Team USA

Main – CrossFit

Press (3-3-3)

Metcon (Time)

5 Power Snatches 135/95#

40 Double Unders

10 Power Snatches 115/75#

40 Double Unders

20 Power Snatches 75/55#

40 Double Unders

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