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December 22, 2012

12/21 WOD: Mixed bag

[caption id="attachment_4832" align="alignnone" width="598"] BCF Christmas Party shots of paleo water...[/caption]Mobility is a method to increase your range of motion. It's meant to tear up the scar tissue and all the other sticky bits to allow the muscle fibers to move more freely. You MUST check to see if what you are doing is working. Play around with different techniques to see which gives you the best increased range that day. Test and re-test!!! If there isn't improvement then move to a new one. Remember we don't just do things "just because". We want to improve our lives and become more functional. Mobility is a CRUCIAL component to this. Do what works!!!Strength: 5x3 weighted ring dips - heaviest possible. Rest :60WOD: AMRAP 12 of 3 manmakers (50/30), 9 ball slams, 21 tuck jumps. Rest :60AMRAP 3 of Max Effort doubleunders.[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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