5/17 “Abbate”

17
May

5/17 “Abbate”


Strength: N/A
WOD: “ABBATE”
1mile run, 21 clean and jerks, 800m run, 21 clean and jerks, 1 mile run (does not have to be squat clean)
RX: 155/105 L3:135/95 L2: 95/65 L1: 65/45

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

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How are YOU doing with the paleo challenge?
You’re almost half way there! Keep it up…
Need more motivation? Check out these links!

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…..

***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/

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