Why do we always hound on you on going full range of motion? You must always be sick of hearing it, right? We want you to gain the most out of or workouts. It does nothing for you to increase your strength and explosiveness in a limited range of motion. Doing half a push-up either at the top or and the bottom of the movement, even though it may be faster, is actually doing damage to you in the long run. You are going to fail if you are required to go that full range of motion — either in competition or in real life. If you don’t train the entire distance of that movement, then you WILL NOT have the strength, flexibility, explosiveness or ability when it’s required of you. This will force incorrect body positions and potential injury. It will not be a matter of getting injured because you are tired or weak, but rather, it will be that your body will be trying to compensate in anyway it can to get the job done. We wont give up on you and your success! We will hound you each and EVERY day and rep to keep you moving right. Be awesome…
FEB 23RD IS OUR BCF SOCIAL WOD AT SUNBURST SKI HILL. OPEN TO ALL OUR AWESOME ATHLETES AT BCF, INCLUDING FAMILY MEMBERS/KIDS!
Strength: Back Squat 1×8 @70%, 2×5 @75%, 2×3 @80%, Rest 60 sec
WOD: 10 rounds for total reps of
:30 sec ME doubleunders
:30 sec ME power snatch (115/75)
:30 sec ME squat thrusts
**CrossFit Games 2013 DETAILS HERE
*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. They are also in the download section.
**You must sign up for the bootcamp class on Saturday at 7am! Sign up here!
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**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.