Bay Area Beatdown Photo Gallery

Bay Area Beatdown Features the Fittest in Tampa Bay

The 2013 Bay Area Beatdown is in the books and it was an incredible success. The athletes who competed gave everything they had and showed the kind of community and support that CrossFit has become famous for. Thanks to our friends at Jay Knickerbocker Photography, we can relive the moments, effort, and emotion of this year’s competition.

Bay Area Beatdown Results and Review (Video)

2013 Bay Area Beatdown is Officially in the Books

Bay Area Beatdown ResultsHundreds of athletes from around the state descended upon the Florida State Fair Grounds for the second annual Bay Area Beatdown hosted by CrossFit BNI. Over two days of competition, the participants were tested in a wide variety of strength and endurance skills. Whether it was climbing a rope, completing as heavy a thruster as possible, performing unique gymnastics-style movements on the rings, lifting atlas stones, or anything else, these athletes did everything they could to determine who is the fittest in Tampa Bay.



If you missed this year’s event, check out some of the highlights. Special thanks to Saringo Picture Co. for providing this footage.

Bay Area Beatdown from Roy Saringo on Vimeo.

Check out the results here:

The 2013 Bay Area Beatdown is Coming

CrossFit BNI to host 2013 Bay Area Beatdown for athletes in Tampa and Beyond

Bay Area Beatdown 2013CrossFit BNI is proud to be hosting this year’s Bay Area Beatdown on October 5-6 for CrossFit athletes in Brandon, Riverview, Lakeland, Tampa, Orlando, and through the state. This year’s event will take place at the Florida State Fairgrounds and will be bigger and better than last year’s inaugural competition.

While the WODs won’t become available until the day of the event, there is plenty of information already provided if you follow the links below and throughout this site.

We are looking forward to a tremendous two-day event that will once again settle the debate over who are the Bay Area’s fittest athletes.

Bay Area Beatdown Official Site

Bay Area Beatdown Registration

Bay Area Beatdown Division Standards

Bay Area Beatdown 2013 Division Standards

Bay Area Beatdown VenuePlease follow the recommendations below when choosing a division in which you intend to compete. While this list does not specify the number of repetitions, or how the exercises are combined in any of the workouts, it does specify the skills and approximate weights incorporated in all of the primary workouts. This list MAY or MAY NOT include exercises that will be performed in any bonus sessions or tie-breakers (participation in the bonus sessions is not mandatory; but will affect overall scoring).

Rx Division:
 Clean (1RM) @ 235# men / 145# women
 Deadlift (1RM) @ 315# men / 215#women
 Double Under
 Pistols
 Rope Climb
 Snatch (1RM) @ 185# men /115#women
 Handstand Push Ups
 *Ring Handstand Push Ups

Masters Division & At least one person on each team in the Team Division:
 Clean (1RM) @ 185# men / 115# women
 Deadlift (1RM) @ 265# men / 185#women
 Double Under
 Rope Climb
 Snatch (1RM) @ 155# men /100#
women

Scaled Division:
 Clean (1RM) @ 155# men / 95# women
 Deadlift (1RM) @ 225# men / 135#women
 Rope Stand-Ups/Assisted Rope Climbs
 Snatch (1RM) @ 135# men /85#women
 Air Squats
 Single Unders

Also, all athletes in all divisions need to be capable of performing the following general exercises (list MAY or MAY NOT include exercises that will be performed in any bonus sessions or tie-breakers):

 Common callisthenic exercises (push-up, burpee, sit-up, squat, jump rope, or lunge)
 Common endurance exercises (running, rowing, biking, or swimming)
 Common weightlifting movements (back/front squat, deadlift, shoulder press, bench press)
 Jumping onto and over objects (such as the box jump or box jump-over)
 Kettlebell Swings
 Olympic Lifts (the clean, the snatch, and the jerk)

For more information, visit the official Bay Area Beatdown site or contact CrossFit BNI today.

CrossFit BNI Participates in 31 Heroes WOD

CrossFit BNI Participates in 31 Heroes WOD

Here is a photo gallery that shows the action from Saturday, August 3. More than 50 CrossFit BNI athletes attended the event to show support for and pay tribute to the soldiers who died on August 6, 2011 serving our country. Thank you for everyone who attended this year’s 31 Heroes WOD. We look forward to seeing you again next year.

31 Heroes WOD

CrossFit BNI to Take Part in 31 Heroes WOD

31 Heroes WOD

CrossFit BNI will proudly participate in the annual “31 Heroes” WOD to honor the 31 Americans killed in action in Afghanistan on August 6, 2011, with all proceeds benefiting the Travis Manion Foundation and the Snowball Express. In order to do our small part in remembering these great Americans as well as to help make a difference in the lives of military families through these charities, we are encouraging all CrossFit BNI members to join us in taking on the tremendous challenge of the “31 Heroes” WOD.

The 31Heroes Project was created in response to the tremendous amount of military lives lost on one dark day of combat. Many of the fallen were Special Operators from the Navy’s SEAL community, and the project has been sponsoring a “workout to remember” as tribute. The first event was held just four weeks after the tragedy. This is a project and a tribute that has only grown due to the outpouring of support shown by the entire CrossFit community.

“31 Heroes” WOD:

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

The WOD takes 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

For more information on how to become a part of CrossFit BNI’s involvement in the “31 Heroes” WOD, contact us or visit the 31Heroes Project today.

Power & Strength Program

CrossFit BNI Introduces Power & Strength Program

CrossFit BNI's Power and Strength ProgramCrossFit BNI offers a power and strength program for those who would like to get stronger, more explosive, or simply focus on the three primary lifts – the deadlift, the squat, and the shoulder press. This class is not intended for novices. You must demonstrate a moderate level of proficiency in the basic lifts, which roughly equates to between six and twelve months of CrossFit or equivalent program involving the three lifts.

This program will work on building the mobility to execute the lifts safely, working progressively towards heavier lifts, and building supporting muscle groups to aid in perfect form throughout the lifts. We will also incorporate specific techniques to increase your speed and explosive power, which will translate to increase speed and power in the standard lifts, as well as sports-specific movements or competition performance.

The Strength and Power Program will meet twice per week plus a mobility, nutrition discussion, and recovery day. Program members are also authorized to attend the
regular CrossFit classes during the program (at the unlimited membership level); however, specific guidance towards METCON will be issued on the first day of the
Power & Strength Program – as a means to insure gains and combat overtraining.

Program 1 Week at a Glance:

  • Two days of power & strength
  • One day for accessory, mobility, nutrition, and recovery session
  • Two days of light METCON WODs
  • Two days for rest, run, or bike

Program 2 Week at a Glance:

  • Two days for light METCON WODs
  • One day for an accessory, mobility, nutrition, and recovery session
  • Two days for power & strength
  • Two days for rest, run, or bike

Attendance is limited to four people for each of the three time slots offered (6am, 6pm, and 7pm), for a period of one to three months at a time (will maintain a waiting list as required). The first class starts on 21 May, 2013. Contact CrossFit BNI to reserve your space!

Advanced Olympic Lifting Program:

CrossFit BNI offers an advanced Olympic Lifting Program for those who would like to improve their technique with Olympic lifts (the Clean, the Jerk, and the Snatch), and build strength in the accessory movements that support the Olympic lifts. This class is not intended for novices. You must demonstrate a moderate level of proficiency in Olympic lifts, which roughly equates to between six and twelve months of CrossFit or equivalent program involving the three lifts.

This program will work on building precision and familiarity with the techniques, the mobility to execute the lifts safely, working methodically towards heavier lifts, and building supporting muscle groups to aid in perfect form throughout the lifts. This is not a program designed to test individuals’ maximum lift capabilities.

The Olympic Lifting Program meets twice per week. Program members are authorized to attend the regular CrossFit classes during the program (at the unlimited membership level); however, specific guidance towards
incorporating maximum effort Olympic lifts in WODs will be issued on the first day of the Olympic Lifting Program – as a means to insure gains and limit overtraining and injuries.

Program Highlights:

  • Week One – Pulling from the floor (the set-up), bar grip and hand position, posture, three landmarks, finishing the pull, mobility.
  • Week Two – Week one refresher, front rack, jump and land, split jerking, overhead stability, accessory strength.
  • Week Three – weeks one and two refresher, discovery of one repetition maximum weight for the clean.
  • Week Four – Program refresher, discovery of one repetition maximum for the snatch.

Attendance is limited to four active members, for a period of one month at a time (will maintain a waiting list as required). The first class starts on 19 May, 2013. Contact CrossFit BNI to reserve your space!

CrossFit BNI to Host Hockey Night at Tampa Bay Times Forum

CrossFit BNI will be hosting an event perfect for the hockey fan or anyone who is interested in getting together for an evening of great times. On Saturday, March 16 everyone is invited to join the BNI crew as the Tampa Bay Lightning host the Carolina Hurricanes at 7PM. For $125, guests will be treated to all you can eat and drink (including beer, wine and cocktails) in the Channelside CLub, a Lightning 20th Anniversary hat and an ticket to an upcoming Tampa Bay Storm arena football game.

Contact Mike Caldwell at CrossFit BNI or click on the email link at the bottom of the page to RSVP today.


CrossFit BNI Trainers Add CrossFit Endurance Certifications

CrossFit EnduranceCrossFit BNI trainers Mike, Beth, and Andrea each added an important certification to their resumes as they successfully completed the CrossFit Endurance certification course. This certification will improve the trainers’ ability to teach CrossFit BNI members’ how to perform with better mechanics during endurance workouts and be ready for any upcoming event or race.

During the course, the trainers learned how CrossFit Endurance works for both endurance athletes and CrossFit athletes. They were trained in proper running mechanics through video taping and drills. Additionally, the trainers learned about CrossFit Endurance training & programming, nutrition, recovery, injury prevention & care. They are excited to be able to bring this new knowledge and understanding of endurance to the box to best benefit all BNI athletes.

The next time you see Mike, Beth, or Andrea, congratulate them on this new certification and thank them for preparing themselves to best assist you in your endurance performance.

CrossFit BNI Members Compete in Throwdown at the Pier 2

CrossFit BNI Members Compete in Throwdown at the Pier 2

Members of CrossFit BNI competed in the recent Throwdown at the Pier 2 in St. Petersburg. For those of you who were fortunate enough to witness the intense passion and dedication of our athletes, you saw it first hand. The two-day competition featured four WOD’s, each one testing the athletes in different ways. The event itself presented several challenges, and our athletes worked incredibly hard to maintain focus and continue their high levels of performance.

Check out the photo gallery below to see our athletes in action.

Congratulations to BNI’s Chris Woods for his third place finish in the Men’s RX division and Beth Caldwell for her top-10 finish in the Women’s RX division! We are proud of the efforts of each and every one of our athletes who competed and we are looking forward to seeing you in action again soon!

Follow the link to see all the results from The Throwdown at the Pier 2.

Here is a breakdown of the WOD’s our athletes faced at this CrossFit competition:

Floater WOD
In Addition to the 4 WOD’s Scheduled for the weekend, All Athletes Must Complete a “Floater” WOD before 7PM on Sunday. You will have all weekend to complete this WOD So you may Strategize when to Complete the WOD:

Clean and Jerk:
1-1-1-1-1
Score received was based off of the ratio of weight lifted and your body weight during the time of the lift.

WOD 1
9 Min AMRAP:
RX: 135#/95# HANG CLEAN, 6 REPS
10 PISTOL SQUATS ALTERNATING
8 MUSCLE UPS, (RING)

SCALED: 105#/75# HANG CLEAN, 6 REPS
20 SQUATS
10 PULLUPS/ RING ROWS

MASTERS: 115#/80# HANG CLEAN, 6 REPS
20 SQUATS
10 PULLUPS

Scored as a total number of points. Every Rep is a point.

There was a 3 Burpee Penalty if you drop the bar during the 6 hang cleans. The Burpees did not count as a rep. If they dropped the bar during the hang cleans, they had to pick up on that rep, not have to start over.

WOD 2
9 Minute AMRAP:
RX: 225/155# Deadlift, 12 Reps
25 CONSECUTIVE Double Unders.
8 Burpee B.J. or Burpee Jump Over Box

Scaled: 185/130# Deadlift, 12 Reps
25 Double Unders or Singles
8 Burpee B.J. or Burpee Jump over Box

Masters: 205/145# Deadlift, 12 Reps
25 Double Unders or Singles
8 Burpee B.J. or Burpee Jump over Box.

Double Unders are consecutive for the RX division only. And they are only worth 1 point.
Scaled and Masters can do either singles or Doubles with singles worth 1 point and doubles worth 2. They do not have to be consecutive.

WOD 3
12 MIN AMRAP:

RX: 30 CTB PULLUPS
12 FRONT SQUATS 155/105#
320 M PLATE CARRY, 45/25#
15 KBS, 2/1.5 POOD
10 T2B

SCALED: 30 PULLUPS/RING ROWS
12 FRONT SQUATS, 115/80#
320 M PLATE CARRY, 45/25#
15 KBS 1.5/1 POOD
10 K2E

MASTERS: 30 PULLUPS
12 FRONT SQUATS, 135/95#
320 M PLATE CARRY, 45/25#
15 KBS 1.5/1 POOD
10 K2E

EVERY REP = 1 POINT. THE RUN WILL BE DIVIDED INTO A NUMBER OF POINTS.

WOD 4
3 MINUTE AMRAP:

15 BURPEE BUY IN, THEN:

HEAVY SNATCH!
RX: 155#/105#

SCALED: 115#/80#
MASTERS: 135#/95#

Start with 15 Burpees, then the remainder of the time will be spent trying to complete as many Snatches as possible.
Each Snatch was worth 5 Points.