Thursday October 14, 2010

CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up posted on the whiteboard - cycle through "The Bear Complex" with PVC

Check out the video of todays WOD.

http://www.youtube.com/watch?v=0WOP9J7QPwI

"THE BEAR COMPLEX"

7 Sets of the following sequence equal 1 round:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Rounds with rest between rounds to load up.

There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to max load on the 5th round. There will be no time component for this WOD.

To start - the bar starts on the ground and will be cleaned into the rack position to do the front squat. you complete the cycle of exercises (listed above) 7 times for each round.

You will decide the starting weight, but each round it will get progressively heavier. For instance, round one, you may want to start at 135 lbs and by round 5 finish at 185 lbs. CHALLENGE yourself in this WOD - If you go too light, it will seem easy and you will not get very much out of this workout. If you misjudge and select a weight that is too heavy and have to drop weight, thats ok.

1-NO RESTING ON THE GROUND (even to re-grip) during each round
2-Power Cleans starts at the ground and finishes standing with full hip extension
3-Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
4-The squats have to go BELOW parallel
5-Presses finish with lockout overhead, Push Jerks are acceptable
6-Combining Front Squat and Push Press (i.e. Thrusters) is acceptable

Hydrate. Stretch. Refuel

Great verse that I have to remind myself of each day especially the last part!

"Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Who of you by worrying can add a single hour to his life? But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
-Matthew 6:25-27, 33-34

I am a soldier, I fight where I am told, and I win where I fight.
-General George Patton Jr

Today's off the wall fact that probably means nothing to anyone is:
The mask used by Michael Myers in the original "Halloween" was a Captain Kirk mask painted white.

Check out the question on CrossFit 864 Facebook about the blog and let us know please. Also, let us know if you are planning on being part of the next Paleo Challenge. Do you fill your body full of junk now and expect amazing results? Are you happy with your results?

BE STRONG!
Jay and Janice