10/22 WOD: Making the burpee worse.


10/22 WOD: Making the burpee worse.

The 2nd Annual BCF Fall Throwdown was a huge success! Congrats!!!

Speed, Weight and Intensity.  These are 3 things that we are concerned with when we are working out and programming workouts for you.  Remember, the INTENSITY of a workout is based on the amount of work that is done over time.  Power or INTENSITY = F x D / T (Work is FxD, F: force or weight of the object, D: distance the weight travels and then multiple that times the number of reps, and T: time).  If you pick a weight that is too heavy, you may get through it but it will take much longer than it is supposed to.  Thus the Intensity drops due to the time.  If you go too light and keep the same number of reps then you may be faster but because the weight was low, the Intensity is low.  Ideally, scaled people on our workouts should be finishing around the same time as the RX people.  There is a time frame we are shooting for (or reps).  Too far above or below means that you are missing at least one part of the equation.   Don’t let pride guide your weight choice.  Go for maximum INTENSITY.  Choose wisely!!!

Skill: Agility ladder drills
Strength: 20 minutes to establish a 1RM Clean and Jerk.
WOD: 3 rounds for time of 20 Power Cleans 95/65#, 20 burpee-to-power jacks.

[learn_more caption=”NEWS”]

**Coach Gattone is coming back to BCF to teach us the Clean & Jerk. Learn from an International USAW Olympic Coach! Details here.

**BCF Movement Clinic #2: Front Squat. This Saturday after the 9am group class! Details.

**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.