Tuesday, July 31, 2012

31 JUL 12 KB Floor Press and Rowwwwww

For Time

40 KB Floor Press 24/16Kg
500m Row
30 KB Floor Press
500m Row
20 KB Floor Press
500m Row
10 KB Floor Press


Lori climbed the rope and I missed the pic :(


Monday, July 30, 2012

30 JUL 12 Snatches and running

40 KB Snatches
400m Run
30 KB Snatches
400m Run
20 KB Snatches
400m Run
10 KB Snatches
400m Run


For time....

29 JUL 12 Hopper Deck

And Natalie pulls the card for Chuck.....

4 Rounds for time
400m Run
50 Squats



Saturday, July 28, 2012

28 Jul 12 Partner WOD

150 Thrusters
150 KB Swings
300 double unders

27 Jul 12 Grace + Annie = Grannie

50-40-30-20-10

Doubles
Situps
6 Clean and Jerks 135/95

Thursday, July 26, 2012

26 Jul 12 Strict Pullups in CrossFit, Yeah we do that....

3 Rounds for Time

10 Strict Pullups
10 Power Snatches 115/75
200m Sled Drag 90/45



Wednesday, July 25, 2012

25 JUL 12 Sled draggin and Cleans

4 Rounds for time

200m Sled Drag 90/45
10 Power Cleans 135/95



Tuesday, July 24, 2012

Ed is back Coaching again!

3 Rounds for time

10 Overhead Squats 135/105
800m Run

Monday, July 23, 2012

23 JUL 12 Thrusters and Toes to Bar

10 Min AMRAP

6 Thrusters 115/75
9 Toes to Bar



22 JUL 12 Hopper Deck

Back Squats

5-5-5-5-5

2x BW


Scale as necc

Broken set is a fail, do-over

1.5x BW

1.25x

1s

21 JUL partner WOD

6 Rounds for time

250m Row
11 KB Swings 40kg/20Kg
6 Pullups

Each Partner does 6 complete rounds

One partner does complete round, other counts reps and rests, then executes theirs

Tons of fun....

Thursday, July 19, 2012

n-n-n-n-n-Nelen

Nancy+Helen=Nelen

For time

50 OHS 95/65

then

3 Rounds
400m Run
21 KB Swings 24kg/16kg
12 Pullups



Welcome back Susan and Ed, we missed you guys...





Power Snatches and Doubles....

Kate's Favorite...

3 Rounds for time
25 Power Snatches
50 Double Unders


Tuesday, July 17, 2012

HSPU, Power Cleans, and T2B

20-15-10

Hand Stand Pushups

Power Cleans 155/105

Toes to Bar

20 Min time cap

Will post a photo in the am....Forgot to bring chip home  :(


Monday, July 16, 2012

Squats, squats, and more squats

3 rounds for time

15 OHS 155/105
30 1 arm Kb front rack squats 32/24 Kg















Sunday, July 15, 2012

Hopper Deck Sunday....

Chuck Norris draws the card and it is a Grace

30 Clean and Jerks for time.....

135









Saturday, July 14, 2012

Partner AMRAP

22 Min AMRAP

9 Deadlifts 225/135
18 box jumps 24/20
36 double unders

Friday, July 13, 2012

BCCF Whole 30 Challenge for August


BCCF Paleo Challenge August
This is NOT ABOUT JUST LOSING WEIGHT!!!  Nutrition is the cornerstone of any physical fitness program.  This 30 day challenge will help you change the way you think about food.  Some will lose weight, some a lot, some will actually gain weight.  But you will feel sooooooo much better.  It will also be a lot of fun. 
Truth in advertising.   Donna and I are not strict Paleo eaters.  I did the whole 30 last year and was amazed by the results and it really changed the way I eat.  Life got in the way lately and my diet has gone to crap, I am going to fix it with the Whole 30 and I am taking all of you with me…..
What is it going to cost?
3 Punchcard punches if you belong to BCCF (30$ if you are not a member) plus 15$ for body fat testing.  You must buy your book “It Starts with Food” by Dallas and Melissa Hartwig (you can buy at amazon.com or wherever).  Fees are not refundable. 
Optional purchase: Whole 30 Success Guide (http://whole9life.com/success-guide/)
What is the Prize? 
A 12 punch Punchcard for members or a free month of Basics for non-members(doesn’t include jump rope and WOD book). 
Winner Criteria: Participation in blogs and meetings and Body composition change. 
Who’s judging:
Participants 33 1/3%; BCCF Staff 33 1/3%; BCCF athletes 33 1/3%
Important Dates: 
Sign up by 25 July 2012 (you must pay prior to signing up; we are limiting our trial group to 20)
28 July                                   Weigh in, pictures, and first meeting to discuss do’s and don’ts
29 July                                   Blog is opened to participants only
2 August                               BCCF Whole 30 starts
4 August                               1st Meeting 1130 at BCCF
18 August                             2d Meeting 1130 at BCCF and Paleo pot luck picnic (loc TBD)
31 August                             Last day of Whole 30
1 September                        Last Meeting and Weigh in
3-7 September                    Voting Period
8 September                        Winner announced via Facebook!!!

Contact lucien@bluecoastcrossfit.com for more information


Thursday, July 12, 2012

Good Bye Coach Josh

Everyone we wanna say good-bye and thanks to Coach Josh and his family. Josh was one of the first people who approached us when we decided we were really going to do this project. His contributions and his hard work has been a great part of what makes the place special.

We are going to miss you buddy. Good luck with your new life.

Lucien and Donna

http://www.bluecoastcrossfit.com/trainers/josh/

CrossFit Journal

Our friend Anka of the CrossFit sex survey had her first article about Sex and CrossFit published in the journal. It is funny and entertaining please check it out and publish a comment. The next article will discuss the results of the sex survey.

http://journal.crossfit.com/2012/07/sex-on-the-brain-at-the-box.tpl



Running and Muscle ups...

3 Rounds for Time

400m Run
10 Muscle ups



Wednesday, July 11, 2012

Doubles squats and wall balls

10 min AMRAP
20 doubles
15 squats 225/155
10 wall balls 20/14

Kariane, add two girls together and you get...lots of CF fun

21-15-9
Deadlifts 225/155
Hand Stand Pushups
25 Wall Balls shots after each round

For time


Tuesday, July 10, 2012

BCCF Paleo Challenge for August 2012

Attention Paleo Challenge folks for BCCF August go around.

We are still finalizing details. However to get you started you will need to buy the book, It Starts with Food. Kindle, or paper edition is fine. Wanted to give u some time to find it. We will be interacting a lot with the book throughout the month, think of it like a 'Paleo Book club'. Tentatively we are looking at weigh in and before pictures on Saturday 28 Jan at 1130.

Cost for participating in the challenge is tentatively 3 punchcard punches and any additional charges for body composition testing. We will announce final price this week.

First prize right now is a 12 Class punchcard!! Criteria will be announced at initial weigh in. You don't have to be a member to join in our challenge. The prize can be used towards a basics or essentials class.

Buy the Book at Amazon
It Starts With Food






Monday, July 9, 2012

Squats, Push ups, and Row

5 Rounds for Time

40 Squats
30 Pushups
20 Cal row

20 min time cap



Saturday, July 7, 2012

Heavy push jerks and rowing

For time

21-15-9

Push Jerk 165/105
Row 500m

Friday, July 6, 2012

Past 2 days worth of WODs

4 July

8 min AMRAP
2 Muscle Ups
8 Burpees
11 Box jumps 24/20

5 July

18 min AMRAP

6 Front Squats 135/95
9 Burpees
12 Box jumps 24/20

6 July

15 min AMRAP
5 Snatch 115/75
14 1 arm overhead KB lunge (7 ea side)




Monday, July 2, 2012

Squats and Doubles

3-3-3-3-3-3-3 push press 60-70 % 1 RM

4 RFT
12 Back squats
50 double unders

Pirate Gavin!!
Add caption

Sunday, July 1, 2012