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November 6, 2012

11/6 WOD: KB-riffic!

I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” — and we’re still running — “if I run any more I’m liable to have a heart attack and die.” He said, “Then die.” It made me so mad that I went the full five miles.Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”

Strength:15 minutes to establish a 1RM Hi-Hang (with hip) Snatch.WOD: 4 rounds for time of:5 KB Snatches Left Arm 24/16kg5 KB OH Walking Lunges 24/16kg5 KB Snatches Right Arm 24/16kg5 KB OH Walking Lunges 24/16kg20 T2BRun 400mCF Football: A): Power snatch 2-2-2-2-2, Klokov Press 5-5-5-5 (light)B:) EMOTM (10:00) 3 Ring pullups with 20 or 25# weightsC:) EMOTM (8:00) PC & Bench ladder, use BW*start at 2, 3, 4, 5, 4, 3, 2, 1 OR scale weight (up or down) tomake the workout challenging - partner up, take turns w/ spotter[learn_more caption="NEWS"]**New bootcamp/TRX class on Saturday at 7am! Sign up here!**SIGN UP FOR THE CROSSFIT ENDURANCE PROGRAM WHICH STARTS TODAY!!!**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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