1)a) Back Squat 5×5 @ 80% , then no rest to b…
b) 6 chest-to-bar pullups, unbroken, rest 60
Notes: If 5×6 chest-to-bar is easy, scale up, but make sure that you are able to keep your sets smooth and unbroken.
2a) Push Press 5×5 @ 80%, then no rest to b
b) 12 toes-to-bar, unbroken, rest :60
3 deadlifts, 275#/185#
6 muscle-ups (12 pullups)
15 wall ball 20/14#
Up for new Reebok Nanos? Want some swag? We will be making a large order. New catalog in my office. I will get it in PDF soon. Shirts, shoes, accessories etc. all at a way better price through BCF.
Interested in mastering ring dips and pullups? Check out Tyler’s progression program:
Pull ups: http://tylersullivan.net/2013/07/pull-up-progression-template-for-crossfit/
***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/
Our L2 classes have started! We plan to have a test out day every month for which you test out to enter this class. It’s an advanced class for advanced athletes looking to take their fitness to another level, either as a competitor in the Sport of CrossFit, or just to be better in general. The guidelines are here: https://docs.google.com/file/d/0B7HSJg7IcSg0MzZiT0hScjdJUnM/edit?usp=sharing
Want “Voodoo” bands but hate the price? After all, it’s just rubber! I’d go with the black or orange ones here: http://smrtools.networkfitness.com/compression-straps/
If no one RSVPs to open gyms, they will be canceled! So be sure to RSVP if you are planning on stopping in.
If you leave a pool of sweat, there is a mop and bucket. Use it. It’s not only for coaches.
Final note, when you touch it, you must clean it. If you use it, put it away (cups, tape, boxes, rings, etc). The more that the coaches have to clean up, the more it takes away from coaching.
Summer = heat = humidity = sweat = more to clean. Please keep YOUR gym the cleanest gym around.