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January 22, 2013

1/22 WOD: 1RM FS

We test 1RMs on a frequent basis and we operate in the 3-5 week cycle, meaning that we are always ready to lift heavy at pretty much any moment. Why is this? Real life doesn't care when you can't lift that heavy object off someone (hope this never happens). Nor does it know when you have to lift that box to move for your grandmother. You need to be ready, and ready to go heavy at all times. Strength means going heavy often (But remember ladies, strength does NOT equal muscle mass). We don't lift for mass, we lift for strength. It's why you will often see Olympic Weightlifting in our strength portions of the day's WOD. Power = Strength + Speed. That is Olympic Weightlifting in a nutshull...Strength: 15 minutes to find 1RM Front SquatWOD: AMRAP 15 of 3 wall walks, 6 K2E, 9 front squats (115/75).[learn_more caption="NEWS"]**RSVP to classes starting February 1st! Directions and instructions on this coming soon…**Please be sure you’ve completed the EFT draft form for 2013. If you need one, please look in the office or let a coach know.**You must sign up for the bootcamp/TRX class on Saturday at 7am! Sign up here!**Want to stay updated with BCF? Join the BCF Text Message System to be alerted to last minute updates, changes, news, etc. via text message. It’s free for you (unless you pay per text?…). Just text 414-751-8966 the word bcf2 and you’re in. Follow the directions.**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.[/learn_more]

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