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May 22, 2013


Strength:Bench Press: Work to BW or 3/4BW and do 1 max set. Minimum of 4 sets with 15 russian med ball twists between sets.WOD: 21-15-9 Deadlift and Box Jumps (30/24)RX: 245/170 L4: 225/155 L3: 185/130 L2: 155/110 L1: 115/75A note from Coach Tyler:Though it was a while ago, there was some amazing work that happened during the CrossFit Games Open. We saw some incredible amounts of heart being put into the workouts! However, sometimes heart isn't enough to get the weight off the ground. To move weight, it's not about pure strength, it's about efficiency. When you are fresh and the weight isn't too heavy, you can "muscle it". But once you get tired, that muscling action goes out the window. Efficiency will move weight faster, for longer. When we move inefficiently, we end up relying on our arms to do what our hips should be doing. We short cut our jumping and landing because we think it will be faster, but we actually end up doing more work and getting tired quicker. We aren't asking you to be "book perfect". But we NEED you keep the key points we teach you so that you are moving correct and efficient. Listen to your coaches and move that weight over and over again to new PRs!!![learn_more caption="NEWS"]We celebrate Dave and Becca on their amazing accomplishment of being revealed on Extreme Makeover: Weightloss.Dave and Becca have been members and trained with us for almost a year to get to where they are! Watch their PREMIERE episode on May 28 from your home or with the BCF crew at 2562 N 61st Street, Milwaukee, WI 53213 at 7:00pm. Feel free to bring a Paleo Snack or Treat to the Premier party!Spoiler alert for this month CFFB from Troy Peterson (as some have asked for it):5/23/13 (Thursday) – CFFB Total (3 attempts at 1RM at each lift: Squat, Powerclean, Bench & Deadlift. In that order. Might run a couple minutes later that day, FYI.5/30/13 (Thursday) – NFL combine day. Will pull 3-5 drills/tests that prospects are put through prior to the Draft. We’ll see if anyone compares to an average punter coming out of college…..***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![/learn_more]

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