Tuesday, July 31, 2012
Monday, July 30, 2012
Saturday, July 28, 2012
Thursday, July 26, 2012
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Monday, July 23, 2012
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
5-5-5-5-5
2x BW
Scale as necc
Broken set is a fail, do-over
1.5x BW
1.25x
1s
Thursday, July 19, 2012
Tuesday, July 17, 2012
Monday, July 16, 2012
Sunday, July 15, 2012
Saturday, July 14, 2012
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.
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!!!
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/
We are going to miss you buddy. Good luck with your new life.
Lucien and Donna
http://
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
http://journal.crossfit.com/2012/07/sex-on-the-brain-at-the-box.tpl
Wednesday, July 11, 2012
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
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.
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 FoodMonday, July 9, 2012
Saturday, July 7, 2012
Friday, July 6, 2012
Monday, July 2, 2012
Sunday, July 1, 2012
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