Crossfit Wichita
Wichita, Kansas now has an Crossfit facility at Blackhawk Fitness! For two years, Blackhawk Fitness has provided an enriching and exciting Boot Camp fitness program for thousands of Wichitans.
With three certified Crossfit instructors, Blackhawk Fitness now provides CROSSFIT for men and women of all ages and sizes at our East Campus Facility (Office This, 4065 E. Harry in Wichita).
Crossfit is a change.
Crossfit is a challenge.
Crossfit is a sport.
Crossfit is a lifestyle.
(From Crossfit.com) - CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The Challenge: Change over to our program for ONE MONTH and I promise you'll want to switch to our program. If you DON'T want to switch from GLOBO-GYM, to our amazing program, your month is 100% free. No questions.
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Bootcamp Fitness in Wichita! Lose the WEIGHT!
Blackhawk Bootcamp workouts in Wichita, KS typically consist of four (4) parts: the dynamic stretch, the warm-up, the workout, and the static stretch. These four components are essential to maximize effects, calorie burn, and weight loss!
For more information, visit our website at http://www.blackhawkfitness.com ( http://bootcamp.instantspot.com )
Excerpt from our Bootcamp Workout book!
The Stretches –
Blackhawk workouts typically start and end with stretching. We begin the workouts with dynamic stretching, or more of an active stretch. We will end every workout with more of a static stretch to give the muscles a cool down and relieve stressed muscles.
The Dynamic Stretch is any activity that wakes the muscles up and prepares your body for activity. We use speed of movement and active muscle movements to provide the stretch.
This type of stretching should not be confused with ballistic stretching where a typically static stretch is accompanied by bouncing.
Dynamic Stretching are active, moving exercises. Some examples might include things as simple as side-straddle hops (we’ll learn all about those…), jogging in place, or more complex like mountain climbers, or cherry pickers.
The key to the dynamic stretch is getting some exercise benefit out of the activity while warming up the body for the real workout. Dynamic stretching has shown a decrease in muscle tears before a workout.
Static Stretching should be done at the end of the workout. The static stretch is just that, a stationary stretch typically done to the count of 10 seconds. Static stretching should not be done PRIOR to the workout. Recent studies have shown this type of stretch prior to activity can inhibit overall performance and output.
That is not at all to suggest static stretches are bad for the body. Simply that peak performance is achieved through dynamic, not static stretches.
To that end, Blackhawk Fitness Boot Camp does a dynamic stretch at the beginning and static stretching at the end of the workout.
For more information on Blackhawk Boot Camp, visit our website at http://www.blackhawkfitness.com (or see http://bootcamp.instantspot.com )
Our Fitness Book is available for sale on our website by clicking here
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MON WOD - Week 6, 06 Crucible 2008
WOD:
Circuits:
Exercise for 2 minutes at a station, then have cadets run 2 laps
around perimeter stopping at the next station.Cadets will exercise with partners. If the station is partner resisted, they will exercise for 1 minute then switch positions. If the station is not partner resisted, there will be two exercises. One cadet will do one exercise while their partner does the other. They will switch exercises at the one minute mark.
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Partner resisted Exercises( in no particular order):
Military press/tricep pushdown
Lat pulldown/bicep curl
leg lifts
crunches
1 minute exercises (in no particular order):
rowing sit ups
Swimmer
Crunches
lunges
Push up sags
Squats
Cooldown/Stretch
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FRI WOD - Week 5, 06 Crucible 2008
WOD:
Grass drills!
Grass drill 1 (2min each round for 3 rounds)
Front- Push ups
Back- flutter kicks
Go- mountain climbers
Sprint 100m after each round
30-60 sec rest
Grass drill 2 (2min each round for 3 rounds)
Front- swimmer
Back- crunches
Go- knees up run in place
Sprint 100m after each round
30-60 sec rest
Water break
Guerilla relays
using the following movements (in no particular order):
Bear crawl
Crab walk
Straddle run
Side shuffle
Grapevine
Broad jump
Skip
Sprint
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THURS WOD - Week 5, 06 Crucible 2008
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WED WOD - Week 5, 06 Crucible 2008
Warmup – Instructor led – Full body
Workout-
Stations:
1.NW corner- 50/40/30 air squats
4.S side – 50/40/30 push ups
5.SE corner – 50/40/30 side straddle hops
6.E side - 50/40/30 monkey squats
7.NE corner - 50/40/30 wide arm push ups
8.N side - 30/20/15 BURPEES!!!
9. Pull ups -failure +5 (where available)
Rules:
Divide into 2 teams.
Have cadets pair up with someone on opposite team who is comparable in ability.
Start in center.
Movement to stations must be done in the following manner:
Sprint to and from station 1
Lunge to and from station 2
Grapevine to and from station 3
Straddle run to and from station 4
Skip to and from station 5
Crab walk/bear crawl to and from station 6
Sprint to and from station 7
Bear crawl to and from station 8
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