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December 18, 2012

12/18 WOD: Overhead endurance

[caption id="attachment_4820" align="alignnone" width="632"] Welcome Kelly! She was in the October Elements.[/caption]Strength is one of those things that everyone talks about in and outside of the gym. Sure, its great to be able to say that you can bench press 300 pounds, or Deadlift 550 pounds. I would definitely say that those that can do these things are definitely strong, at least in these movements. But what we are looking to achieve in here is functional strength. This is strength in movements that you use everyday. If we are looking at bench and deadlift, deadlift is absolutely the more functional movement. But now we need to be able to do that for repetitions or under some physical duress. Pulling 500 pounds isn't as impressive or as functional as pulling 375 pounds for 30 reps in two minutes. Just look at an athlete like Josh Bridges, who was 2nd at the 2011 CrossFit Games. He was a smaller athlete compared to the larger Froning athletes but would crush the workouts. He even said that his 1 rep maxes weren't even close to the other guys BUT he could 90% of his 1RM for reps for days. Strength is very important, but it's how its used. Functional Strength. Move Large Loads, Long Distances, Quickly!Skill: Manmakers x5Strength: 15 minutes to establish a 1RM Split Jerk.WOD: 5 rounds for time of 30 Jumping Alt. lunges (15 ea leg), 20 push press (95/65), 15 Pullups[learn_more caption="NEWS"]NOTE: I need everyone to ensure their contact information, email addresses, phone #s, etc. are all up to date and correct in our online system. Also, if you have a CC# on file you don’t use anymore, please remove. Ensure everything is proper before the new year as we’re going to be making some changes to things and I want this info to be right. Thank you for your cooperation! LOGIN HERE:**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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