At the Box with Mike Ford
First of all, congrats to all!! You all have been working super hard and many of you are making gains almost daily. So glad to see such consistent improvement in so many of you. We also have many new members. Be sure to bring them into the group and make them feel a part of the BCF community. Our community is what makes us great.
Summer is coming and if you are looking to lean up or add muscle mass please check out the 30 day challenge info. This stuff works, period.
As far as programming goes, we will be hitting a strength cycle in May. It will last 9-10 weeks and include slow lifts and O-lifts. We will be working the lactic system (30-90s) along with Alactic system (10-30s). These are those super fun sets that make you feel like you’ve done something….as soon as you can stand and see. Seriously, they will improve your fitness if you give them your all. We will hit 1-2 aerobic sessions/week as well to maintain the base. Thursdays are a great day for aerobic recovery. Do 30-60 min easy rowing/running/swimming. Add in some skill work and that will make for a good day.
Housekeeping – be sure to put away ALL your gear when you are done and help out your buddy as well. J-hooks need to stay off the floor, they are a trip hazard if left on the floor. Turn them around when doing wallballs. Also be sure to take your gear home. We have ropes, belts, wraps, bottles left here all the time. Please take them home.
With the warmer weather coming be sure to stay hydrated. You need at least ¾ BW in ounces per day if you are an athlete (which you are). Also look out for BBQs. We like to throw some burgers on the grill on a Friday PM, maybe a cold one to wash it down. Coming soon for sure.
Keep up the great work and let’s be consistent this spring/summer. You won’t regret it. Being healthy is a lifestyle, not a temporary gig. Make it a part of your identity. You can do it!!