10/7 and 10/8 “Mon and Tues”

7
Oct

10/7 and 10/8 “Mon and Tues”

This week is benchmark week. If you become sore, listen to your body! You can ALWAYS make these up another day or even next week. But get these in!! Let’s SEE YOU DOMINATE THIS WEEK! PR WEEK BABY!!!!

MON
Strength:
Find 1RM back squat
WOD:
“Helen” 3 rounds of 400m run, 21 kb swings, 12 pullups. (55/35)

TUE
Strength:
Find 1RM Press. Then find 1RM pullup (Or make up previous)
WOD:
“Annie” 50-40-30-20-10 of Double-unders and Situps.
-Rest 5 minutes and then do below. OR STOP.
“Grace” or “Isabel” (choose) 30 C&J or Snatches (135/95) (Time should be under 6-7 min. Scale properly)

Congrats to all the BCF athletes and teams who competed in the Granite Games, which was in St. Cloud, this weekend! BCF represented well!
Check out the results here: http://thegranitegames.breezescoring.com/results/

The Urban Caveman food truck is coming to BCF this Wednesday 5:30-7:30pm! Stop by with the dogs and/or family to hang out!

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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.

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