Tuesday December 13, 2011

CrossFit864


This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. If we say we have no sin, we deceive ourselves, and the truth is not in us. If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. If we say we have not sinned, we make him a liar, and his word is not in us.
1 John 1:5-10

There has been only one Christmas - the rest are anniversaries.  
-W.J. Cameron


Warm-up starts today at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


"The Bear Complex"


7 Sets of the following sequence: 

   1 Power Clean
   1 Front Squat
   1 Push Press
   1 Back Squat
   1 Push Press

Each time you cycle through the five movements it equals 1 Rep/Set. You work through the 5 moves 7 times for one round. Rest as needed between rounds. Increase the load on the bar each round.

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.

The following rules must be met if Rx'd:

• NO RESTING ON THE GROUND (even to re-grip) during each round
• Power Cleans starts at the ground and finishes standing with full hip extension
• Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
• The squats have to go BELOW parallel
• Presses finish with lockout overhead, Push Jerks are acceptable
• Combining Front Squat and Push Press (i.e. Thrusters) is acceptable.
• Resting the bar on the ground during round = foul/penalty
• You can rest during the round as long as you hold the bar.

Post number of rounds, loads and/or fouls to comments.

There are several good videos of this workout posted on the CrossFit864 Facebook page. Check them out before the WOD.


"No, it doesn't ever get any easier. You wouldn't want it to either." 
-Coach Glassman, Founder CrossFit


BE STRONG!
Jay and Janice