Back Squat: [email protected]%, [email protected], [email protected]%, [email protected]% – rest 2 minutes.
Lurong WOD 2(This is a paleo challenge bench mark WOD!)
12 minute cap to complete:
100 kb swings
*You can break this up however you want, just has to be under 12 minutes!
RX:55/35 L3: 45/25 L2: 35/15 L1: 15/8
Paleo challenge details
Your benchmark, body fat %, measurements (weight, waist, and hips), and before pictures Saturday Sept. 21, 2013. I recommend taking pictures! Be on the look out for paleo pot-lucks!
You will also submit your food diary, water, and exercise performed each day to our Paleo Challenge Facebook Group. If you need an invite to it, please ask Tyler or email [email protected]
See the blog that was posted earlier today to download the info packet!
PLEASE READ! We’ve got a bunch of a nice stuff in the “lost and found” that is going to Good Will tomorrow…except the wrist wraps and JUNK headband;), people have already put dibs on those if they remain unclaimed! If you are unable to make it to the gym to claim these items tomorrow please email us at [email protected]
Here’s what we’ve got!
-Men’s dark green Champion synthetic duo dry t-shirt, XL
-Men’s orange Champion synthetic duo dry t-shirt-L
-Black Nike One Hat
-Long Sleeve Synthetic Sport Tec Shirt with words WEST COAST CONFERENCE on right shoulder
-Rogue Fitness Sweat Band
-Black and white CF compression Sleeve
-Tupperware container with green lid
-Small AGAIN FASTER wrist wrap
-A bunch of nice water bottles!
More news below:
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.