WOD: Bear Complex
5 Rounds of 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(Men’s weight 115#/Women’s weight 75#)
Approximately 3 min rest between rounds.
Note: The Power Clean and Front Squat must be distinct and separate movements. The Front Squat and the Push Press can be combined into a Thruster. No resting with the bar on the ground, not even to re-grip.
Post times to comments.
Happy birthday, Ann!
Mythbusters – Lift Light weights to Tone
Okay, first and foremost, let me repeat what you have heard us say many times – Kitsap CrossFit is NOT an aesthetics program! We do not program with firming, toning or even mass gain in mind. We program to improve human performance, all the aesthetics stuff is just collateral benefit. Now that I have that off my chest, check out this article from yesterday’s New York Times. It does a great job of dispelling the incorrect belief held by many people, women especially, that lifting heavy weights will make them bulky. Lifting heavy weights, as the article points out, actually contributes significantly to weight loss and overall health.
We have said it before and we’ll say it again, getting bulky, building mass, looking like a bodybuilder doesn’t just happen, it requires an absolutely dedicated lifting and eating program. The lifting that we advocate and prescribe will make you stronger, faster, more powerful, agile and coordinated, but it will definitely not make you bulky.
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Marit!!!! Your joining in on the Eugene trip totally makes my day! The Bear Complex was great, but definitely a challenge. I hit a :56 round and 1:23. Man getting that grip transition down is something I really have to work on…. especially at fatigue.
Happy Birthday, Ann!
Yay, Marit!!!! I wish I could have seen you doing the Bear Complex today. I know you loved it!
Ann, glad you got to sleep in on your b-day but we did miss you this morning.
I’m joining the crew for the Eugene trip. My plan is to do the 5K with Steph and cheer on the finish on Sunday. Gotta have fun with the hubby gone! Arrrgh. The WOD today was grueling fun!
Wow – tough workout. Best time was 1:46, worst was 3:17. I used the recommended weight.
Wish I could have been there to see!
Thanks for the pic on my birthday. Wanted to come this morning but alarm clock did not wake me(hubby)
I told him I was not running today, he thought I was not working out at all! What was he thinking!!
Trying to taper. Do crossfitters do that?
Happy Birthday Ann! Real nice form on the squat Ann! The WOD’S have been punishingly great lately!! Bring on some more….I know you will! Welcome back Sue and Richard! At last someone to share my pain with…………….
The Bear Complex was…well…it was a bear. That WOD is my nemesis. 1 and 1/2 minutes just shouldn’t hurt that bad. My times ranged from 1:20 (3rd set) to 1:37 (last set, go figure) with the Rx’d weight. Last rep on the last wasn’t a complete press to lockout, but it wasn’t due to lack of effort, the arms and hips just weren’t there.
Good am crew today!
Happy birthday Ann!
LOVE the post….SO hard to convince though. Im gonna print out this article so I can show them.
63# first set was 1:20, other 4 sets were around 1:33. I’m with Amy, I like the Bear Complex!
Happy birthday to my running hero! I hope you have a great day!
Steve, I was wondering where you were on Sat. I hope the shoulder feels better soon. No worries, no telling Summer from me!:)
Bear Complex… ai-yi-yi…
I’m not scamming by not showing up. I strained a muscle in my shoulder…so don’t tell Summer on me…