JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?)$Hi$`$³ta1?犯Zkc#xlm. ލ(ݓ'cR8`>,jV^- oRgVc֪= qup ^G.}wq$=|WusoHk?گ{(S`Qlxo%Rf\)ъ]B܀2NK/ Z^c8.fEN.su[qop7Y`XK)rܴz "Kȑ_lgH#қo9q^xu/oʲE<<>G;K#ȲBʹJRB'S[ΣYqbH'ZxU%sʬ#΅f_3[JF@b'|ؑ5qopЄB1 }sړ)Sj6(UsI;/n[Y5uA1ǚ~Gli9P_=F KHޞ2{HqEEjsk'ET׉"l¼Zgňɯi׿y\W:[p[=k 2%HelڵlJ7TuZ8&-PB֪i,#n%U'q'}wR)$)iw\"U\{o3,WOUB5Ydb>~57Igd7 fǹ'΢KgN< ǹ829FRw;Ki)<єOԞkFg^Hbi@Esz"'IUSUab>,=2(Rp>y 8Jᬔ'fb6sje1$rK)^9"{ {\Ⱥn"8UO.Q"D}`&}\XcޱB1nr?8W@o ?hBpOZJ9{yTiVGQ̷ѱ2:!+d9&HsC6<S$W}|z┤ӱ!Գۘpڋɖfz(&qO!,χJ6p?ƓEub E$|ҹ5z1qUSvV:r -uHFYWy5u:Pkʞ-)Λw2ŝHҹ閖"ɠ,h7BqZ.RR=U#(=_Gz=zE袋OEumqhn!bbAx̒EPiχ-峷Dw,f: 2's}跓,R}=j}=/["Q)K!Y$s֣Hrݮ#)$yf߼B#N?JXm?^զfef2m@Qiwyz(wJH2m*>Ó{Zzewr8T]FsyJr ^7¼WYA%Nt1ҹJL r+˩e;(#s9w rknt-.v i S<<>45'bOWNkdXJ(`H<8(E䷘Nr gZáGI QW;[npVM:Aj$rVԒ "Qmm G9#=jP6Y cx$-#v?S?Cqqp&yq֟竻.ɳC("H\Se22hB`3Zrc+)7O> MJ-."|v1S\{ %=Z="tQEzE袺r#x̏^Oao^rg%^3ÌW~s~XprH,Is=\g34ppI$j1-dM;rGzwQ"K@h>r+)1pzx 8I29R4Mu"i_s{ Z6m%~y;sW0FIcW)e$XG,>[`QbFG"s߶=jDAȼSt 5Ϊ/%&xE'bƩꗰ'#{O('`0=׬x>UD&gUPHW1+㜚۸.YsZF.Ki6uXb}kIw!kρUL?JF@8nUvtzu;'ɏ_α乖V/$y,:Sy~Oa9MOB=%hH$vJzIӳKYPrGvӮq uNyIIcNyyg(="tQ^?4 BҼ(s޽^` XXxy?O.8y>nqI{io81{׶HMm9n:z֕#7*eӷjdžtdP6@f隿$Tl͖ ijk#С?u#n`@t*$2۶cWWmkQjW")DZ|bIm"L(Ga*ғIdmedI U{vbmK7SLTX!\cpl\߆H-)Ka(RqR#ZXqp:v^8 fȘ1-[r=4w3bt3kC;Y1+FpTS]j[=0!?u IV4 L|žišj6v[jzY{Hr hCT%{hnjPDDJt#Ub~l#׌f|Rh4.| w()v1WG4T="tQEzE袑KY>l~Uⷖvz|2Ir]rvf`߁twcq;I$@`s]xgdȞJ(S!3`>讗Qm9`"x_pē`B>}OjҝcZpuG\Y|'r}qBi> n<+>m(Zw+ZFe"*3WB5erg}"$ qQ_|sVGnQ; G?1 r Fs}*rتmںOmlܓYGAc(T(=aX7$ʰO5.~뜽n <98QW3:Y)B4Col.3V4ڲ"&B?@pxӱC)MRR;) !Of$SƥQ={{ӿ!RRM' J GZǤ_(HWye?x~UP@=s^רƲK}k Td#A]jiZB,(yr{zU|1sdoV.ՆhB&5M'SyL[1TTcW2.`X́ݏ%aq:+r+"wlCw?Zr[`HVUnW9R ;sfI,2sM7kH6(>6('5i67 Г "*|NU̳ғ9QHW[1l['?Qjp9qܵLNk&LmaO|˩xV@ ^,$\˿ړ9`t;fj9tj왟uhp* ="{/):⺆P⫍ַ+4@nSi&gM L;*A/parr85zv,36OW[jqiqݾ\8'ESE Z tcyʵtՑǤ_(HVǘ2=6&tHeGj_j( *JEg:b>5fƺ'fX>"J0.,QkYZ|DI"\EKMQ5|ssтx!k;\ʙ8a‹_(&cJ&V&><NiֲF)'%ڰOZ%R l<S$#vʬS[>9~ςX8_ 4?V1#?1f*EI4͡'tt27P'1#I5]& @v>%%88˰J:-nGV*yM?yR\[+ˆpgRZRBJ eKVe,''s;_TM*FwKc p:5^ lEsSӘʓִjIZ"N2#m?/EZǤ_+ ?*riԐIʌ20}띸6p<$SXV*exneS6"B+}s&tq<+d0vl#6辕xĻfFGXr+,֔>zUTj8c-?TՇTEʟCҘsLj XKs ¶mu:B l*{2*akRz#`F50i9|$ IO^[#=~.\ڬ-$STs/i$O7[(^C 5a]qWV2=f1/^JOG3 oukx<8J%`#mYAQ+BhLI yp;;!]4tGsE* }!Y.V\a:+]6KS˽WPXAV;?SΓ$(kUb޹α8^7"5'];3"`[il2EE7ޏ&Vc%`ɮ-Q@`0;esO*KՎ4Vt2X[5ZEiy0,7J8ڠ";㏔9g QyYQ|gc؜iэ4qΣ;t$@Ѱupx5(;GJ*Ѽ6>y4`vݑv{V ?֭⤿fF^3}OZШԵz^kJJ5aXjx5A.RjB]-%cw^x}*χguIJ {AW&nDQ3qW_FMnb+~ LSJmda=x*{( d :㎕'N2Ӝux^Y&IsI bkULOviTlcnd?k3HtMYdbC19[+?ث?55 w6)WׯQBWAOZkRm On the first day Necedah crowned its first champion in 97-pound sophomore Stevie Cross, who totaled 530 pounds on her three lifts. The next was senior Amy Seebruck, who became two-time champion in the 105-pound bodyweight class. Audrey Karbowksi, at 114, finished the three-weight-class sweep by cranking out a 315 deadlift on the way to claiming her second individual state championship. Other girls making it to the podium were Andi Johnson, 123; Laura Bergh, 132; Katie Van Dusen, 142; and Sarah Manning, 165. <br>By the end of the competition for day one, the Necedah girls had scored an amazing 77 points and had locked up a second consecutive state title.  If you were to look at any of the girls we have, you d be amazed if I were to tell you they re powerlifters, comments Mach. <br>There was no rest in sight as the club headed next to Milwaukee, Wisconsin, for the National High School meet. Audrey Karbowski won her second consecutive title, while Stevie Cross and Amy Seebruck each placed third in their divisions. With this excellent showing, the Necedah girls-and-boys combined team was able to pull off a fourth-place finish.<br>The future of girls powerlifting and athletics in general look great at Necedah. Under the BFS philosophy, coaches and athletes are working hard to improve mentally and physically. The numbers in powerlifting and sports continue to increase as students become aware of the positive value of this program. Although the bar has been set high, more and more athletes are meeting, exceeding, and loving the challenge that BFS and powe to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>The Fifth Week: Now the fun of the BFS System moves into high gear. From now on every time you come into the weight room, you ve got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the 5th week by again doing the 3 X 3 workout. You will notice on the previous month s example, a total of 440 was achieved on the Towel Bench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWEL BENCH<br><br>Look what happened!! The Set Record was smashed by 70 pounds! In addition, a new 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 Set Record! And as many Rep Records as you can.<br><br>The Seventh Week: Break your 5-4-3-2-1 Set Record; and as many Rep Records as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week or 400 per year for as long as you want. There are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 possible Set Records. The Bench Press, Towel Bench, Squat and Box Squat each have 8 Rep Records, while the Trap Bar Dead Lift and te Clean each have 5 Rep Records. That s a total of 42 possible Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance records you can break. What would happen