Strength:15 minutes to work up to near maximal push press + push jerk + split jerk from blocks/rackWod:5 rounds of12 20" barbell box Step-ups (95/65#) Front Rack15 KB wings (55/35)30 lateral bar hopsGoing hard in a work out is not the most fun thing in the world, so why do we do it? Because it’s cool? Because we like making sweat angels on the floor after a workout? You are getting warmer! The number one reason for going hard is the results we see from doing so!Want to burn fat? High intensity. Want to build/maintain muscle? HIGH INTENSITY! (without the roids though) “There are plenty of studies out there showing how nearly every health parameter is positively impacted by intensity over duration.” (Google it!)Sounds easy right? But it’s actually not!“There is a dynamic relationship between intensity, benefit, and comfort. As intensity increases so, too, does the benefit received.” BUT as intensity/benefit increases, comfort decreases (who else has cried during a workout?) “The ugly truth is, that the more a workout sucks, the better it is for you. There isn’t really a way to get around it, even as you get more and more in shape. Therefore, if you are looking for solid results, you must get comfortable with the uncomfortable. “Most of the people that walk through the doors of Badger, including myself, are probably are just as nervous about pushing their bodies beyond their limits, and just as scared about the impending suffering. So then why do it? “Because it’s not working out that we’re addicted to. It’s that feeling, 5-10 minutes after a work out, after the burning has subsided. It’s a feeling of euphoria, accomplishment, and pride.” That feeling, along with being able to chase your kids around your back yard, and feeling like a healthier, stronger, and happier individual makes all the pain and suffering worth it. “Getting into shape is not easy. Then again, nothing worth doing ever comes easy. Be willing to give up around ten- thirty minutes of discomfort 2-5 times a week for a lifetime of fitness and health. Very few are willing to sacrifice comfort. Hit a workout as hard as you can every time. The one’s that do don’t see a WOD for the pain that it brings, but rather for the health/fitness it represents.”** [learn_more caption="NEWS"].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.[/learn_more]**from crossfitkinnick.com(Jake Mannion)