Monday, April 2
We've got The Bear Complex today. A little bit of a different WOD. There is no time component, just working for max load. It's barbell complex of a power clean, front squat, push press, back squat and another push press from the back. You can do a squat clean and a thruster and thruster from the back squat too. The only rule is that you can't rest the bar on the ground through the cycle of 7 reps. You can rest between the rounds and you can add weight. I advise starting light and working up slowly. You have to touch and go from the last push press to the next clean, no resting the bar on the ground to re-grip. If you can't hang on to it, start over and maybe drop some weight. Your grip is going to get smoked, so think about where you can rest the bar besides the ground. Here's a video demo. They break everything into distinct movements here, but read the rules on the video and you can decide how you'd like to approach this. Also note the music in this video - starts with some weird Sweet Emotions mix and goes into some terrible trance stuff and finishes with something even weirder. This must be what got CrossFitters fired up in the early days. Let me know you thoughts below.
Also, we're practicing double unders every day this week. We're going to have everyone in our gym doing double unders very soon! The plan is to attack one skill at a time and not to try to do everything at once. Double unders are up first. Everyone's progress will determine when we move on to the next skill. If you already have the skill, help you fellow members. You never know when a particular thought or cue will make something click for someone (right Meghan and Stacie?) Don't worry, I won't get offended if your cue works better than mine.
Workout for Monday, April 2 Warmup Run 400 m 3 Rounds 10 Goblet Squats 10 Hang Power Cleans w/ barbell 10 Good Mornings w/ barbell 10 Push Press w/ barbell
Double Under Practice 5 Rounds 1 min. on 30 sec. rest
WOD The Bear Complex 5 Rounds: 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (then down to a touch and go to start the next power clean)