:: Welcome to CrossFit Performance

CrossFit Performance is school of ELITE FITNESS . We utilize CrossFit as our primary training method, and focus our students on optimizing physical competence in each of 10 recognized fitness domains (Cardio-respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.) The stimulus provided is always varied and the results are dramatic. The atmosphere is one of support and mateship to anyone willing to put in the work.

Open your mind to the possibilities of what you can achieve . The only limitation to what you can become …is you!

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In the past 18 months, I’ve had the chance to visit roughly a dozen other Crossfit boxes. I know for sure what others know intuitively – you have something special at BK Athletics. The programming not only keeps us progressing as athletes but also holds us truly engaged and excited to enter the box, the nutrition advice is priceless, the coaches are energetic and skilled, and the community is certainly one-of-a-kind awesome. This place rocks and I’m glad to be part of it.

Ian (Macca) McDonald

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Thursday, 05.17.12: North East Regionals kick off in 8 days

A few posts in the last few days about people bagging the way you are eating - like you have an eating disorder. When in the lords name does eating a high QUALITY diet and managing QUANTITIES constitute you being crazy or in a cult?

I would tell them I am aiming to look extremely hot naked....

I would tell them that I enjoy lifting heavy weights and doing it well...

I would tell them that I enjoy high intensity cardio and hitting fast splits on the rower and increasing speed on shuttle runs....

I would tell them that I love the way my body fat is decreasing on all three areas....

I would tell them that I am sleeping bloody well with unbroken sleep....

I would tell them that I enjoy waking up feeling happy -horny and hungry....

I would tell them that I want the very best life for my kids and live long with them....

I would tell them ...to piss off!!!

(12) comments »

Wednesday, 05.16.12: Jen Bui

MAP Amino's now available at Reception

Abstract (provisional)

Background

It is well documented that exercise-induced muscle damage (EIMD) decreases muscle function and causes soreness and discomfort. Branched-chain amino acid (BCAA) supplementation has been shown to increase protein synthesis and decrease muscle protein breakdown, however, the effects of BCAAs on recovery from damaging resistance training are unclear. Therefore, the aim of this study was to examine the effects of a BCAA supplementation on markers of muscle damage elicited via a sport specific bout of damaging exercise in trained volunteers.

Methods

Twelve males (mean +/- SD age, 23 +/- 2 y; stature, 178.3 +/- 3.6 cm and body mass, 79.6 +/- 8.4 kg) were randomly assigned to a supplement (n = 6) or placebo (n = 6) group. The damaging exercise consisted of 100 consecutive drop-jumps. Creatine kinase (CK), maximal voluntary contraction (MVC), muscle soreness (DOMS), vertical jump (VJ), thigh circumference (TC) and calf circumference (CC) were measured as markers of muscle damage. All variables were measured immediately before the damaging exercise and at 24, 48, 72 and 96 h post-exercise.

Results

A significant time effect was seen for all variables. There were significant group effects showing a reduction in CK efflux and muscle soreness in the BCAA group compared to the placebo (P < 0.05). Furthermore, the recovery of MVC was greater in the BCAA group (P < 0.05). The VJ, TC and CC were not different between groups.

Conclusion

The present study has shown that BCAA administered before and following damaging resistance exercise reduces indices of muscle damage and accelerates recovery in resistancetrained males. It seems likely that BCAA provided greater bioavailablity of substrate to improve protein synthesis and thereby the extent of secondary muscle damage associated with strenuous resistance exercise. Clinical Trial Registration Number: NCT01529281.

(28) comments »

Tuesday, 05.15.12: Athlete Of The Month

The Athlete of the Month for May is Craig Curley. When he's not on the golf course, you'll find Craig in the 8:30 class, always encouraging positive. Solid!

How long have you been training at BKAtheltics?

I started On Ramp in January so I'm still what some would consider a "newb."

Tell us about yourself, family, work, etc.?

I'm 45yrs old. I've been happily married to my beautiful wife Cathy for almost 17yrs. We have two sons, Clay (13) and Connor (12) who are passionate about baseball. I've coached their Little League and travel baseball teams for roughly six years. I also compete in several state-level amateur golf tournaments each year. As for work, I work for Bank of America where I structure partnership investments in wind and solar renewable energy projects.

What motivates you?

Setting a good example for my boys. Feeling youthful, stronger, more fit and alive.

What is your goal for 2012?

I want to continue to add lean body mass. I'm up about 12 pounds since I started this journey, but I'd like to add another eight pounds by the end of the year.

What was your fitness background before joining BKAtheltics?

I've always been athletic but cut way back after injuring my hip while skiing. When I decided to get myself back into shape last Labor Day, I spent the rest of 2011 working out at home, trying to get myself ready for BK Athletics. I am proud of the progress I made on my own but it can't compare with the experience and achievements I've had since joining BK Athletics.

What is your favorite lift and/or skill move you have learned since working out here?

I really enjoy the various components of the Olympic lifts. As a "newb," it's just starting to come together, but I'm enjoying the complexes that we've been doing the last couple of weeks.

If there was a workout at the box named, "The Curley," what would it be?

It definitely would NOT include burpees... It would be a six-minute AMRAP with 10 push-ups, 10 pull-ups, 10 kettle-bell swings, and 10 GHD sit-ups.