Tuesday, March 5, 2013

Reminder, sign up for the CrossFit Open!! http://games.crossfit.com/video/2013-open-registration-live

BCF Anniversary party this Sat at Union Jacks at 9pm! https://www.facebook.com/events/332005456909957/

BCF Nutrition Challenge Update – Final Week!

(Challenge Ends Wednesday!)

Current Overall Team Standings (March 3, 2013)
1. Omnivoracious Wodkillas (261.7 points)
2. To Infinity and Bread-gone! (248.56 points)
3. Cereal Killers (225.2 points)
4. Paleooo my god becky look at her butt (216.64 points)
5. You Had Me at Bacon (195.7 points)

Don’t forget:

Plan to do the Fight Gone Bad WOD at BCF on Wednesday, March 6th!

RECORD YOUR POINTS THIS WEEK BY WEDNESDAY AT MIDNIGHT!

Nutrition Challenge Results and Awards - March 9th at the BCF 1 year Anniversary Party, Union Jacks, 9PM.

Your Final Bonus Activities are:

1. Do Fight Gone Bad WOD on Wednesday at BCF, and record your new score next to the January baseline in the spreadsheet (Team Summary tab). (1 point on Wednesday).

2. Reminder – 5 points on the day you achieve your physical challenge goals! Work hard to meet them if you’re not there yet! Grab a coach or a teammate and ask for help!

3. Earn 2 points for sending Coach Sarah an email ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ), Subject: BCF Nutrition Challenge Feedback) with two things: 1) A description of how the nutrition challenge has helped you or changed things for you, and 2) a quick evaluation of the challenge (what worked, what didn’t, and any suggestions for improvement. Think nutrition seminar, team approach, communication, food tracking tools, points system, fun factor, motivation/encouragement, physical challenges, etc.)

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Press

3-3-3-3-3-3 (ME)

AMRAP 12:

3 deadlifts, 185/115
3 burpees
6 deadlifts
6 burpees
9 deadlifts
9 burpees

*Keep adding 3 reps until the time has ended.

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Monday, March 4, 2013

You are running out of time, register now for the 2013 CF Open!! We will be doing these WOD's every Sat at the box. http://games.crossfit.com/video/2013-open-registration-live

BCF Nutrition Challenge Update – Final Week!

(Challenge Ends Wednesday!)

Current Overall Team Standings (March 3, 2013)
1. Omnivoracious Wodkillas (261.7 points)
2. To Infinity and Bread-gone! (248.56 points)
3. Cereal Killers (225.2 points)
4. Paleooo my god becky look at her butt (216.64 points)
5. You Had Me at Bacon (195.7 points)

Don’t forget:

Plan to do the Fight Gone Bad WOD at BCF on Wednesday, March 6th!

RECORD YOUR POINTS THIS WEEK BY WEDNESDAY AT MIDNIGHT!

Nutrition Challenge Results and Awards - March 9th at the BCF 1 year Anniversary Party, Union Jacks, 9PM.

Your Final Bonus Activities are:

1. Do Fight Gone Bad WOD on Wednesday at BCF, and record your new score next to the January baseline in the spreadsheet (Team Summary tab). (1 point on Wednesday).

2. Reminder – 5 points on the day you achieve your physical challenge goals! Work hard to meet them if you’re not there yet! Grab a coach or a teammate and ask for help!

3. Earn 2 points for sending Coach Sarah an email ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ), Subject: BCF Nutrition Challenge Feedback) with two things: 1) A description of how the nutrition challenge has helped you or changed things for you, and 2) a quick evaluation of the challenge (what worked, what didn’t, and any suggestions for improvement. Think nutrition seminar, team approach, communication, food tracking tools, points system, fun factor, motivation/encouragement, physical challenges, etc.) THANKS!

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Low Bar Back squat

3-3-3-3-3-3-3-3-3-3 (A@80% of 3RM)

AMRAP 10:

40 double unders
20 Games Standards kettlebell swings, 24/16

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Sunday, March 3, 2013

Yoga with Sima at 10am! Come work on improving your handstand! Drop-ins/friends welcome for $10 cash.

"Fran:"
21-15-9:

Thrusters, 95/65
Pull ups

Finisher: 3x500 rowing sprints

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Saturday, March 2, 2013

Free class at noon today - bring your friends and join them in the free WOD!!

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Clean & jerk

1-1-1-1-1-1-1 (ME)

AMRAP 15:

5 clean & jerks, 60% of today's 1RM
10 burpees
Run 200m

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Friday, March 1, 2013

Time to register for the CF Games! http://games.crossfit.com/2013-registration

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Technique: Clean & jerk

AMRAP 30:

10 ring dips
30 double unders
10 box jumps, 24/20
Row 300m
10 goblet squats, 24/16

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Isaiah 40:29-31

²⁹He gives strength to the weary
and increases the power of the weak.
³⁰Even youths grow tired and weary,
and young men stumble and fall;
³¹but those who hope in the Lord
will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
they will walk and not be faint.