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CrossFit Belmont Heights posted on Facebook

WOD 5.15 “Jackie” results! (forgot to take a pic before erasing. My punishment is to type it all out, sigh!)

530a-Sal 12:58RX, Steven 12:31(jumping PU), Sidney 12:50(jumping PU), Jen 12:41(jumping PU)

830a-Jess 9:05RX, Javan 8:30RX, Travis 8:31RX, Veronica 10:04(jumpin PU), Brittany 13:04(band), Rebeca 11:19(band), Kendra 17:47(jumping PU), Jasmine 14something RX

Ol’ Lady Lucy 10:57(2xGrn band)

530p-Micki 14:15RX, Dustin 10:38RX, Kasey 11:37RX, Kelly 11:37(Grn band), Kristi 11:17(band), Nelly 14:12(blk band), Spring 11:41(band),

630p-Donny 8:10RX, Tom 15:35RX, Justin 11:27RX, Trantario 10:16RX, Snee 12:00RX, Julia 12:57(band), Michelle 12:20(jumping PU), Shelby A. 11:44(blk band), McKall 12:38(750mRow, 40Thrusters, 25PU)

730p-Angel 10:32(jumpin), Caslyn 11:39RX, Nick 8:55RX

CrossFit Belmont Heights posted on Facebook

2 spots left in the 530p class…630p is FULL. I’m adding a 730p class for tonight, so come and get the pain of “Jackie” on!!

CrossFit Belmont Heights shared an image on Facebook

“Ol’ Lady #CrossFit”, AKA Lucy, who has been with #CFBH coming up on a year now! This is her killin’ the #jackie #wod today with #rx weight and band pull-ups! She turns 59 y/o in a week and a half! #thisishowwedo

CrossFit Belmont Heights posted on Facebook

Had a Drop-in from a Box in MA this morning in the 530a class, Caroline Wu …she told Caitlin that “This is the cleanest Box I’ve ever been to!” Not the first time we’ve gotten that compliment, but I love hearing it!! Thanks Caroline!!

CrossFit Belmont Heights shared an image on Facebook

WOD 5.13 For Time: 800m Run -Then- 15! (15,14,13,12…3,2,1) KB Swings (70/54)(45/36) Sit-ups -Then- 800m Run 15! is 120reps! #bringit

CrossFit Belmont Heights shared a link on Facebook

CrossFit Games tix on sale tomorrow at 10am! Two options this year for the 3-day event: Silver Ticket: $75 gets you almost everywhere for the 3 days EXCEPT the tennis court, where the final heats and finals will be held. You can watch the final events (held at the tennis court) on jumbo-trons and big screens throughout the venue. You’ll get access to the Soccer Field where most of the prelim events will be held this year. Gold Ticket: $150 gets you everywhere (excluding Athlete areas) INCLUDING the tennis courts for all the final heats and finals. ANOTHER OPTION: I believe that the Games will be broadcast streaming live online. We can get a projector and stream it live at the Box, even do some of the WODs! Drink some beers, BBQ…It could be a lotta fun too! The Games at the Home Depot are incredible, and our experience last year gave us chills to see this sport grow to and ACTUAL SPORT!! We would love for everyone to be able to experience it for themselves, but it comes with a price tag higher than expected. Unfortunately, not much time to deliberate whether to buy tickets or not because they go on sale tomorrow and they are sure to sell out either way. But let’s hear what you have to say!!

CrossFit Belmont Heights shared an image on Facebook

Was perusing the web for local CrossFit Competitions coming up when I found this gem of a ad on the side…I had to share it! For all my single CrossFitters, HAHA!!

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Belmont Heights shared an image on Facebook

WOD 5.10a 2min AMRAP Double Unders (no singles will count) WOD 5.10b 10min AMRAP 10 Push-ups (HR) 20 Grasshoppers (10/side) 10 Up-Downs 20 Alternating DB/KB Push Back Lunges (45/40)(35/30) (L+R=2) Up-Downs are similar to a burpee, but without the push-up, and without the jump once you stand up. The weights for the lunges are for EACH hand. You will step FORWARD into a lunge, then push off of that front leg to push you back to a standing position. You will alternate legs after each rep until you’ve done 10 on each leg, 20 total!

CrossFit Belmont Heights posted on Facebook

Skill: Deadlifts, Handstand Push-ups, Toes-to-bar WOD 5.9 For Time: 50 Deadlifts (BW+40/BW+20)(BW+20/BW) 50 Handstand Push-ups *5 Toes-to-bar EMOM For this WOD, you may switch between the DL and the HSPUs as often as you like. Every min on the min, you will stop where you’re at and do 5 Toes-to-bar. After completing the 5 toes-to-bar, you can resume the DLs and HSPUs.

CrossFit Belmont Heights posted on Facebook

Since 530p & 630p have filled up, we’ve added a 730p class tonight, so RSVP and come in and get your “Nancy” on! She’s a b*tch!

CrossFit Belmont Heights shared an image on Facebook

CFBHers, just wanted to talk a bit about CHALK! The purpose of chalk is to keep your hands dry so that you can get and maintain a better grip. It’s intended to be used with GRIPPING movements. If you use excess chalk, you’re increasing friction and your hands “stick” to the bar…this is not a good thing. A kipping movement in a pull-up, for example, is a powerful and violent. With too much grip (friction) between your hands and the bar, and that energy will find the weakest link in the chain to transfer the energy to…you hands. This is a reason why they tear. Athletes commonly say “I have to use a lot of chalk because I sweat a lot!” Excessive sweaters should use a towel to dry your hands BEFORE applying a light layer of chalk! This is its proper application. Chalk has never been a replacement for a good ol’ fashioned towel. We even provide you an abundance of them at CFBH, so PLEASE USE THEM! Here’s a quick reference list for movements where chalk is appropriate: Barbell and dumbbell exercises: Cleans, Deadlifts, Presses/Jerks, Snatches; Pull-ups or any hanging movements, kettlebell movements, even the rower. Movements where chalk is NOT appropriate: ANY med ball exercise: wall balls, med ball cleans, jump rope, box jumps, handstand push-ups, sit-ups, running… Please use chalk etiquette and prevent unnecessary mess in the Box. And if you make a mess, please clean up after yourself. So treat your Box like it’s YOUR BOX…because it is! Thanks!

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NameCrossFit Belmont Heights
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Phone(562) 666-2423
Emailnick@CrossFitBelmontHeights.com

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