The BCF way of working out is the best workout you can do. But you are missing the point if you think it doesn’t matter if your nutrition “so-so” or your workouts are just OK and sporadic. Each day counts when it comes to your health and the more days you are doing things right, the longer and healthier you will be. Your lifestyle can actually turn on and turn off bad gene expressions — yes it’s true. When you put all the elements together: your fitness, your mobility and movement, and your healhty lifestyle choices, this will determine your lifespan and health. So how long do you want to live and be healthy? It’s up to you.
Strength: 1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean + Push Jerk @ 75% (of max Clean any style)
10 no push up burpee box jumps 24/20
10 power clean and jerk 115/75
–Rest 2 min–
10 deadlift 185/115
10 burpee lateral hop over bar
–Rest 2 min–
10 hang power snatch from below knee 95/65
10 box jump overs 24/20″
**RSVP to classes starting February 1st! Directions and instructions on this coming soon…
**Please be sure you’ve completed the EFT draft form for 2013. If you need one, please look in the office or let a coach know.
**You must sign up for the 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