“Bear Complex”
Perform 5 rounds of 7 sets (complexes) of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
- Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
- Goal is to increase loads each round to complete “The Bear” with max load.
- Rest as needed between sets.
- No re-grip allowed.
- You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.
Results
Josh tackles the “Bear”:
First off who felt like they were mauled by a bear? This WOD usually fills you with doubt and dread, fearing that next set. The rule of no re-grip on the ground or letting the bar go makes this unique. Even more unique is the barbell complex (a series of lifts done together to equal one “set” or rep). A complex is useful in not only working several muscle groups but also in training movement. Who felt better about their form or technique with at least one of the required movements after the WOD was over? The repetition and focus on achieving the number required helps train technique and safety in either performing the reps together or bailing. If you are new and didn’t get as heavy as you like don’t worry, the right thing is to use this WOD to work on technique and adding weight later as you gain experience.
Nutrition Challenge: This short preview video from the CrossFit Journal is a good example of how preparation of the week’s meals can keep you on course. If you are in the Challenge stay strict and log those foods. We are able to see everyone’s logs that are using beyondthewhiteboard.com so that helps in submissions. Expect feedback as the week’s tick by. Read your nutrition guides!
“Nutrition Prep Day with the Chans: Part 1” with Matt and Cherie Chan,CrossFit Journal preview video [wmv] [mov]
Class Schedule Changes:
- 0830am class every Tues/Thurs with Mark B
- 0600am class moving to every Mon/Wed with Moe
This Thursday 1/13 we will start a 0830am class every Tues/Thurs with Mark B. If this time proves popular we will make it a keeper. If not Mark’s feelings will be deeply hurt and he will be an emotional mess for at least a week or so. Let’s help Mark have a happy face!
Beginning next week the 6am classes with Moe will shift to Mon/Wed at 6am. Everyone in the 6am class is prepared for this shift but if you are planning to get up and WOD at the crack of dawn note that the days are changing. This should better help both the coach and those who are in the class manage their schedules.
Attention Seahawks Fans! Blitz does CrossFit at CF Advantage: