Today is the last day we will have our 10am WOD, it is being cancelled due to lack of demand.

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EMOTM for 8 min: Power Clean, Thruster, hand release push-up

Rope climbing technique or 10 rope climbs for time (bring your long socks!!)

Games Open 11.5 WOD
AMRAP 20:

• 5 Power cleans, 145/100 (be sure to choose a weight you can lower to the floor without dropping)
• 10 Toes to bar
• 15 wallballs, 20/14 (men to 10', women to 9')

Finisher: Planks, 3 sets of 1 minute holds

Happy Valentines Day BCF!!

Weighted pull-ups

5-5-5-5-5 (A)

Valentines Day Partner WoD. For time in teams of one guy and one girl (only one partner working at a time):

• 50 Overhead Lunges (45/25)
• 50 Kettlebell Swings (24/16)
• 50 Kettlebell Cleans (24/16)
• 50 Kettlebell Push Press (24/16)
• 50 Pushups
• 50 Squat Cleans (95/65)
• 50 Box Jumps (24/20)
• 50 sit-ups
• 50 Burpees

Happy 1 year Anniversary BCF!! We are very thankful for all of your support over our first year in business!

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Push press

5-5-5-5-5 (A)

AMRAP 10:

• 50 double unders
• 10 ring dips

NUTRITION CHALLENGE UPDATE

Overall Leader Board (As of Feb 10, 2013):
1. Omnivoracious Wodkillas (122.80 points)
2. To Infinity and Bread-gone! (118.33 points)
3. Cereal Killers (104.40 points)
4. Paleooo my god becky look at her butt (96.91 points)
5. You Had Me at Bacon (96.20 points)


Your Weekly Bonus Activities this week are:

1. Complete 50 ab mat situps (outside of a workout) every day this week (7 days) (1 point)

2. Complete 10 consecutive minutes each day of mobility on your own (7 days) (foam rolling, lacrosse ball work, band releases, stability work, stretching). Can be before or after a workout or some other time at home. For ideas on what to work, ask a coach or teammate! (to start, think major muscle groups and sticky points – hips, glutes, lats, quads, calves, etc.) (1 point)

3. Reminder - Read one of the following books in the next three weeks (give yourself 5 points when completed) – If you’ve already read one of them, choose one you haven’t read (if you’ve read all of them email Coach Sarah at This e-mail address is being protected from spambots. You need JavaScript enabled to view it (mailto: This e-mail address is being protected from spambots. You need JavaScript enabled to view it ) and we’ll find another to expand your smarts)!
Primal Blueprint (Mark Sisson)
Good Calories, Bad Calories (Gary Taubes)
In Defense of Food (Michael Pollan)
The Paleo Diet (Dr. Loren Cordain)

4. Reminder - Host, or attend and take a dish, to a Team Primal Potluck by February 16 (2 points to each host, or attendee who brings a dish when it happens!) (Feel free to invite others outside of your team, if you like, but NO non-primal foods or drinks at the party! PLEASE NOTE – get creative here guys…nobody wants 4 fruit plates and 5 guacamoles at a Primal Potluck!)

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"Filthy Fifty"
For time:

• 50 Box Jumps (24"/20")
• 50 Jumping Pullups
• 50 Kettlebell Swings (16kg/12kg)
• 50 Walking Lunges
• 50 Knee-To-Elbows
• 50 Push Press (45/35)
• 50 Sit-ups
• 50 Wallballs (20/14)
• 50 Burpees
• 50 Doubleunders

*Compare to Feb 20 and Sept 10: https://www.facebook.com/photo.php?fbid=465841433439398&set=pb.294215720601971.-2207520000.1360560360&type=3&theater

Finisher (for those who are sub-25 min rx'd): Muscle up technique practice or 20 muscle ups for time

NUTRITION CHALLENGE UPDATE

Overall Leader Board (As of Feb 10, 2013):
1. Omnivoracious Wodkillas (122.80 points)
2. To Infinity and Bread-gone! (118.33 points)
3. Cereal Killers (104.40 points)
4. Paleooo my god becky look at her butt (96.91 points)
5. You Had Me at Bacon (96.20 points)


Your Weekly Bonus Activities this week are:

1. Complete 50 ab mat situps (outside of a workout) every day this week (7 days) (1 point)

2. Complete 10 consecutive minutes each day of mobility on your own (7 days) (foam rolling, lacrosse ball work, band releases, stability work, stretching). Can be before or after a workout or some other time at home. For ideas on what to work, ask a coach or teammate! (to start, think major muscle groups and sticky points – hips, glutes, lats, quads, calves, etc.) (1 point)

3. Reminder - Read one of the following books in the next three weeks (give yourself 5 points when completed) – If you’ve already read one of them, choose one you haven’t read (if you’ve read all of them email Coach Sarah at This e-mail address is being protected from spambots. You need JavaScript enabled to view it (mailto: This e-mail address is being protected from spambots. You need JavaScript enabled to view it ) and we’ll find another to expand your smarts)!
Primal Blueprint (Mark Sisson)
Good Calories, Bad Calories (Gary Taubes)
In Defense of Food (Michael Pollan)
The Paleo Diet (Dr. Loren Cordain)

4. Reminder - Host, or attend and take a dish, to a Team Primal Potluck by February 16 (2 points to each host, or attendee who brings a dish when it happens!) (Feel free to invite others outside of your team, if you like, but NO non-primal foods or drinks at the party! PLEASE NOTE – get creative here guys…nobody wants 4 fruit plates and 5 guacamoles at a Primal Potluck!)

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High-bar back squat

10-10-10 (ME)

21-15-9:

• Chest to bar pull ups
• Handstand pushups

Yoga with Sima at 10am, drop-ins welcome for $10 cash. WOD at 11am and Barbell Club at noon.

Clean & jerk

1-1-1-1-1 (A@90%)

"DT"
5 rounds for time:

• 12 deadlifts, 155/105
• 9 hang power cleans, 155/105
• 6 push jerks, 155/105