Monday, October 27, 2014

Congrats to all the BCF athletes that crushed the MCM and MCM 10k over the weekend!! Several did it with little running training and focused on CF training – and they represented!! Well done Team BCF!!
Reminder, a bunch of BCF athletes will be racing in the EX2 Adventures 5 mile trail run at Hemlock on Nov 16 – sign up and come join the race team!
http://www.ex2adventures.com/byb-fall.php
 
Competition time!! Our top athletes will be competing against the top athletes from CFSA THIS WEEKEND!! Come cheer them on – 7pm Sat night at BCF!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49

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Fitness & Performance:
“Death by Handstand Pushups”
With a continuously running clock perform 1 HSPU in the first minute, 2 HSPUs in the second minute, 3 HSPUsin the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. Performance athletes, feel free to go to a 45lb plate deficit (then you can drop to regular HSPU if you fail).
Fitness:
3 rounds for time:

• Run 400m
• 30 kettlebell swings, 24/16
• 15 burpee pull-ups

Performance:
3 rounds for time:

• Run 400m
• 30 kettlebell swings, 32/24
• 15 burpee pull-ups

 
 
4 min Tabata ABMAT sit-ups