Strength:a) Front Squat: 1×5@65%, 3×5@75% – rest 2 minutes between sets.
b) 5 x 1-5 strict muscle-ups + max kipping muscle-ups, rest 90-120 seconds. (Or strict pullups + max kip pu if no MU)Notes: Do enough strict reps to be challenging, but do not go to failure on strict reps. Do not come off rings between strict and kipping reps.
WOD: 21-15-9 of Power Snatch 95/65#, Burpees, HSPU[learn_more caption="NEWS"]Paleo challenge detailsYour benchmark, body fat %, measurements (weight, waist, and hips), and before pictures Saturday Sept. 21, 2013. I recommend taking pictures! Be on the look out for paleo pot-lucks!You will also submit your food diary, water, and exercise performed each day to our Paleo Challenge Facebook Group. If you need an invite to it, please ask Tyler or email info@badgercrossfit.comSee the blog that was posted on 9/16 to download the info packet!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=sharingWant "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.Summer = heat = humidity = sweat = more to clean. Please keep YOUR gym the cleanest gym around.[/learn_more]