WOD 6/21/10
Yay! The first day of Summer! What does that have to do with today's WOD? Absolutely nothing...
5 Rounds
5 Bear Complex (Start @ 95/65)
You will do 5 Rounds of The Bear Complex (CFC STYLE) starting at a weight that is manageable for you. After each round of 5 reps, you will increase the weight slightly. You MUST make it through your 5 rep cycles, so load accordingly. Take 2 minutes of rest between cycles.
1 Rep of The Bear Complex = Full squat Clean - Thruster - Lunge left - Lunge right - Back squat - Thruster
Rack the bar on your back after the first Thruster, then do the lunges, back squat, and off the back Thruster. Bring the bar back up front and reset to the ground and go again.
HERE IS THE CATCH!! You cannot put the bar down to rest while in the midst of your 5 rep cycle. Your must touch and go at the ground. A failure to do so will constitute a 5 Burpee penalty for each breach of the rules. The burpees must then be done in the 2 minute rest period, so that should motivate you not to let go and shorten your rest period. You can rest the bar on your back, in the crease of your hips, or in the front rack and shake out your arms or legs there, but the bar must remain in contact with the body.
Enjoy!
Reminder - The CFC Summer Bash is this next weekend at the McKernan's palace in Granite Bay. Allison will be doing a mass email with directions in the next couple days. Remember, we need an RSVP to determine a head count for food. For those of you who don't know what RSVP is or don't speak French, it means call or email us to tell us you are coming or catch a hot one when you show up unexpectedly. Get it? Got it? Good!
Another order of MRM All Natural Whey Protein will be at the box on Tuesday. If you missed the last shipment, we will have more for you to pick up. $30 a canister for a high quality, good tasting and natural protein!
At CFC we pride ourselves on the high quality coaching and motivation we provide to our athletes as they tirelessly work to improve their physical and mental well-being. Crazy Ivan is always there to provide a personal touch to any athlete's workout. It appears to be working for Mel.
Comments
On another note, can we wear togas to the Summer Bash??? TOGA! TOGA! TOGA!
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What?? Just the Bear Complex? Can we do the Running Bear Complex? A little 200m run in between each round would be nice....
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Nice..."
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