7/16 “Tuesday”

15
Jul

7/16 “Tuesday”

“CrossFit has become a workout phenomenon over the last couple years. It has obviously gained a huge amount of recognition due to the Games being shown on ESPN2. However, there is a huge difference between what you see on the TV and what is happening in the majority of CrossFit gyms. The TV is showing the “Sport of Fitness”. This is the true competitive aspect of what we do. The weights and volume may be a little bit different but the moves are the same.

So what is the difference? There is CrossFit the Sport and there is CrossFit the Fitness Program. One is made to compete to see who is the fittest around, in your region or just locally, and the other is strictly to increase your personal work capacity across broad times and modal domains. The moves will be the same, some of the weights will be the same but the goal and how you attain those goals are different. when you are training for the sport, you need to make sure your volume to handle multiple workouts in one day is up. You train weaknesses, and even do extra training in certain areas, because you want to be able to perform on the competitive stage. For the Fitness Program, your goal is to be able to live a more functional life, longer. You will workout hard, but the goal is to have skills and abilities that translate to life. CrossFit the Fitness Program does not have a time limit or a point where you are unable to compete because you are too old or injured.¬†You are finished with the Program when your heart stops. The Sport is definitely fun…..but the Program goes on forever!!!

Strength:
Do 2-sets each at 60-70%, do 1-set at 80% and one max rep set at 80% of 3-Shoulder press and Front Squat , after each set 5-strict chin-ups.
WOD:
“Elizabeth”
21-15-9 Squat Cleans & Ring Dips
RX: 135/95, L-3: 65% of 1RM Clean, L-2: 50% of 1RM Power Clean, L-1: 75/55 of hang power cleans.

News:

If you leave a pool of sweat, there is a mop and bucket. Use it. It’s not only for coaches.

Final note, when you touch it, you must clean it. If you use it, put it away (cups, tape, boxes, rings, etc). The more that the coaches have to clean up, the more it takes away from coaching.

Summer = heat = humidity = sweat = more to clean. Please keep YOUR gym the cleanest gym around.

WEDNESDAY, THE 17TH IS THE LAST DAY TO SIGN UP FOR THE BCF IN HOUSE COMPETITION
https://badgercrossfit.zenplanner.com/zenplanner/portal/event.cfm?CALENDARTYPE=Event&SKIP=false&eventId=28E9E3FE-5EA8-4C79-A070-7F8CEBEC1BAF&FRAME=false

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***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! http://www.gym.unitedhealthallies.com/

Expansion plans are now underway. They are building the garage door as we speak, the floor and walls are going to get cleaned and leveled, new lighting is being put in, and the wall will be torn down soon after. They expect to be nearly done in July, weather and other things permitting.

CrossFit Kids is coming soon, after or nearly after expansion is done! If you are interested, please contact Tyler with your child’s name and age!

Our Sunday morning Bradford Beach WODs and Hooverball are coming soon! The up and down weather is messing us up right now! Stay updated on the calendar and Facebook!

Our L2 classes will be starting up soon (we will be changing the name to Advanced CrossFit). We plan to have a test out day every month for which you test out to enter this class. It’s an advanced class for advanced athletes looking to take their fitness to another level, either as a competitor in the Sport of CrossFit, or just to be better in general. The guidelines are here: https://docs.google.com/file/d/0B7HSJg7IcSg0MzZiT0hScjdJUnM/edit?usp=sharing

We are continually evaluating the needs of our class times. Be on the lookout for test time slots to see the popularity.

As always, please continue to look on our website for updates, along with Facebook. If you are on Facebook, but not in our internal private group, please let Tyler or another member know and we can add you.

Original Paleo Kits and Beef Jerky are back in stock!

JUNK head bands should be arriving soon!

Want “Voodoo” bands but hate the price? After all, it’s just rubber! I’d go with the black or orange ones here: http://smrtools.networkfitness.com/compression-straps/

If no one RSVPs to open gyms, they will be canceled! So be sure to RSVP if you are planning on stopping in.

Badger CrossFit is hosting an In-house Throwdown on Saturday, July 20
All BCF athletes are welcomed to participate!

Even if you aren’t wanting to compete, please come on by and support your fellow athletes! This will be an awesome community event! Family and friends are welcome to witness the awesomeness that is about to go down at BCF!

PLEASE SIGN UP HERE by THIS WEDNESDAY, July 17th.

https://badgercrossfit.zenplanner.com/zenplanner/portal/event.cfm?CALENDARTYPE=Event&SKIP=false&eventId=28E9E3FE-5EA8-4C79-A070-7F8CEBEC1BAF&FRAME=false

If you leave a pool of sweat, there is a mop and bucket. Use it. It’s not only for coaches.

Final note, when you touch it, you must clean it. If you use it, put it away (cups, tape, boxes, rings, etc). The more that the coaches have to clean up, the more it takes away from coaching.

Summer = heat = humidity = sweat = more to clean. Please keep YOUR gym the cleanest gym around.

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