5/15

15
May

5/15

Strength:
5 sets of MAX Strict Pullups. *Use lightest bands possible for scaled.
WOD:
50 (steps) walking lunges (front rack pos.) (135/95)
40 KBS (55/35)
30 Box Jumps (24/20)
20 T2B
10 Hand Stand Push Ups
*200m run after each movement

News:
How are YOU doing with the paleo challenge?
You’re almost half way there! Keep it up…
Need more motivation? Check out these links!
http://robbwolf.com/what-is-the-paleo-diet/
http://www.nerdfitness.com/blog/2013/04/08/the-paleo-diet-debunked
http://fitknitchick.com/2013/03/27/my-paleo-diet-success-story-a-guest-post-from-a-paleo-pal

Need recipe resources? Check out these links!
http://www.thefoodee.com/tag/whole30/
http://nomnompaleo.com/
http://civilizedcavemancooking.com
(he’s got a lot of “non-whole30” options, but a great crock pot section!)
http://urbanposer.blogspot.com/p/all-recipes.html
(not all paleo recipes! But once you sort through, you can find some good ones!)

We celebrate Dave and Becca on their amazing accomplishment of being revealed on Extreme Makeover: Weightloss.
Dave and Becca have been members and trained with us for almost a year to get to where they are! Watch their PREMIERE episode on May 28 from your home or with the BCF crew at 2562 N 61st Street, Milwaukee, WI 53213 at 7:00pm. Feel free to bring a Paleo Snack or Treat to the Premier party!

A reminder to everyone that memorial day Murph is this Saturday from 9 to 1030 or so. If you’re interested in participating please sign up on our website. This event will take place over the partner wod and competition wod.

Spoiler alert for this month CFFB from Troy Peterson (as some have asked for it):

5/23/13 (Thursday) – CFFB Total (3 attempts at 1RM at each lift: Squat, Powerclean, Bench & Deadlift. In that order. Might run a couple minutes later that day, FYI.

5/30/13 (Thursday) – NFL combine day. Will pull 3-5 drills/tests that prospects are put through prior to the Draft. We’ll see if anyone compares to an average punter coming out of college…..