9/19 “Thursday”


9/19 “Thursday”

Front Squat [email protected]%, [email protected]% – rest exactly 90 seconds.
12 minute AMRAP
Ascending ladder of:
2 Squat Clean Thrusters 115/75#
2 Pull-ups
4 Squat Clean Thrusters 115/75#
4 Pull-ups

For all you Paleo Challenge Doers!
The following needs to be completed by this weekend! They are your bench mark WODS!

18 Min Time Cap:
21-18-15-12-9-6-3 of:

Wall Balls
Box Jumps

WOD 2:
12 Min Time Cap:
100 Burpees
100 Kettlebell Swings
The twist: Athletes can break up the exercises and REPS in any order they choose.

WOD 3:
5 Min Time Cap:
Decending Ladder of Hang Power Cleans
Ascending Ladder of Shuttle Sprints (10m apart)

The Rep Sequence
Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint

[learn_more caption=”NEWS”]
This Saturday, Sept 21 is the first BCF Dodge Ball tournament. You’ll be randomly assigned a team consisting of 3 men and 3 women. Each team will play in a minimum of 3 games in a round robin style tournament. Winners advance to the next round, while runner ups advance to the runner up bracket. We’ll crown one winner, where I’m sure they’ll get some cool prize or a cooler of Gatorade dumped on them, TBD.

All are welcome to come play, watch, cheer, drink beer, workout, clean the gym, tend to the wounded, remove bodies…

We’re also hoping the new brewery at the end of the block, yes that’s right we have a brewery at the end of the block, Big Head Brewing Company will be open and ready to serve us.

So come join the fun and throw a big red ball at your friends!
Check it out the Badger Crossfit Athletes facebook page!

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 on 9/16 to download the info packet!

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 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.