8/28 “Wednesday”

27
Aug

8/28 “Wednesday”


In loving memory of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Strength:
15 mins to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
WOD:
“Donny” 21-15-9-9-15-21 reps of Deadlift and Burpee’s
RX: 225/135, L-2: 55% 1RM Deadlift, L-1: 95/65, 21-15-9 only.

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The social WOD committee is turning 1 in September and it’s time to celebrate with a few new committee members. If you are interested in joining shoot us an email at [email protected] and you will be on the list for potential social WOD committee members. For obvious reason we cannot accept everyone but don’t be discouraged, for larger events like throw downs and holiday parties we can always use the help.

The committee requires the following commitment:
3-5 hour/month
Attend meetings every other month
You will be in charge of organizing and leading events
You must attend the majority of events
You will be responsible for helping to promote events at the gym

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:
dips: http://tylersullivan.net/2013/07/ring-dip-progression-template-for-crossfit/
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 will be starting up soon (we will be changing the name to Advanced CrossFit). 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.

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