WOD 6/22/10
** Due to a last minute scheduling change for an important personal appointment, we will have to cancel the Wednesday morning classes. We will have no available trainers for the morning sessions but will be up and running as usual for the 4, 5, & 6 PM classes. We are very sorry for the incovenience, but it is completely unavoidable and we cannot put off the appointment. Sorry and thanks! **
Press - 5x3 (Increase from last session)
Rest
AMRAP 15 Min
3 HSPU
6 Pull Ups
9 KTE
12 Swings (55/35)
OK, you will notice a change in the sets/reps. We will be increasing our intensity and lowering the volume. This means a couple things: 1RM lifts will be coming soon and your bump up in weight will be a bit more than when you were doing 5x5. Rest and do the MetCon.
A big CONGRATS to CFC'er Jeremy and his wife, Joanna Pine on the birth of their son, Jacob, last week. We wish you the best and all the luck in the biggest workout known as "parenthood". 3-2-1...GO!
The party is coming! Don't be a stranger so please RSVP and come to the CFC Summer Bash on Saturday, June 26th!
So why the hell would I make everyone do the Bear Complex? No, despite popular belief it's not because I am cruel, it actually serves a purpose. For those of you who did it, you will attest to the ass kicking it provided on several fronts. The cardiorespiratory system was taxed something fierce and the musculoskeletal system was quivering by the time you were starting round 3. Not only did it push you into anaerobic work areas but it also worked on muscular endurance. Beyond that, the workout is a very nice blend of the "10 General Physical Skills" that make up a well rounded athlete. All those areas were required and taxed in order to get through the Bear Complex, albeit some in different planes of motion than normal. It is those requirements along with proper rest that can be highly beneficial for physiological adapatation. Hence, the method to my madness.
For those of you wondering what the "10 General Physical Skills of Elite Athletes" are:
Cardiorespiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Accuracy
Coordination
Agility
Balance
Think about it....
We recently had the pleasure of having some visitors from CrossFit Fort Vancouver in our box. The Boatmans (James & Cheryl) and Steve Rodriguez were in the house last week. Thanks for coming by and representing your gym so well. Stop in any time!
Comments
Thanks for the help with today's workout."
Hells No!!!!
WE WILL NEVER DO THIS WORKOUT!!!! I PROMISE...IF I HAVE TO GIVE MY LIFE, I WILL DO SO…NO ONE SHOULD HAVE TO GO THROUGH THAT TORTURE!!!"
I can hardly walk today! Woooo-Hoooo!
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