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January 3, 2013

1/3 WOD: Consistency

[caption id="attachment_4899" align="alignnone" width="445"] Sara going overhead![/caption]Consistency. This is the reason you see people surpassing expectations. "Mary Sue got her first pullup yesterday? And she PR'd in her deadlift again? But I've been doing this longer than her! What the...?"You will not get results from this or any fitness program if you piecemeal it. CrossFit will make you better in all areas of your fitness, I guarantee it. But doing it only 1-2x a week, missing days, having large gaps in your attendance and expecting huge results? Call me crazy... Time to be honest with yourself and what you want out of this life. 2013 is already 3 days old. That is one less day you had to live it.Strength: a) Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 minutes.b) ME Ring pushup - 4 sec down, explode up. - rest :60 sec.WOD: 3 rounds of 400m run, 21 C2B pullups, 12 deadlifts (275/185#)Starting soon, you will be required to RSVP to classes to avoid the overfilling of classes. Details coming soon.[learn_more caption="NEWS"]**Starting soon, you will be required to RSVP to classes to avoid the overfilling of classes. Details coming soon.**New 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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