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November 8, 2012

11/8 WOD: How hard to go?

How do you know how hard to push? The problem sometimes is that excuses seem to make their way into your head on how hard you think you should go. Some say to push to that limit where you don't think you can possibly go any further, so that you get more comfortable with being uncomfortable. The problem with this is that if you push too hard then you need too much time to continue on the WOD. Then others say to stay just under "redline" so that you can keep your rest short and move quickly through the workout. But where is that line exactly and should we stop if we still feel OK? These are what you are constantly battling when you are training. The only way you will get the most out of your workouts is to test yourself in all of these areas. Take a few workouts and do them where you work the wheels right off the car, and then finally see how close to redline you can get while keeping a consistent pace on other WODs. Then put it all together and you should have a good road map for your body and what it does. From this point you can adjust your training habits based on your weaknesses. Do you need to be smarter about how hard to push? Do you need to be more strategic about your redline and your rest? Only you can determine this! Test it out and give it your all.Strength: 5X3 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 90 sec.WOD: 5 Push Jerks 135/95#10 Burpee Over the Box Jumps 20″15 KBS 55/35#10 Push Jerks 135/95#20 Burpee Over the Box Jumps 20″30 KBS 55/35#15 Push Jerks 135/95#30 Burpee Over the Box Jumps 20″45 KBS 55/35#[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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