Taking on the bear (again)

The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.

This is the complex to be completed:

Power Clean
Front Squat
Push Press
Back squat
Push Press

You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it. I love this workout, and it will WEAR YOUR GRIP OUT!

http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv is the link to watch this workout, courtesy of http://www.crossfit.com/ Watch it, refresh your self with the bear, and get on it. Post loads to comments. Have a great workout.

Monday MEBB

Warm up:

3 round of the following:

10 pullups (dead hang)
10 pushups
10 GHD situps

Workout:

5 x 5 Push Jerk. Work up to 85% of your 1 rm for your last set of 5. Good form. Get under the bar, and get those arms locked out before you stand up.

Mini WOD:

10 KB Snatch (5l/5r)
10 burpees
20 wall ball

For time.

Post loads and times to comments. Have a great day. If you are in the Burpee challenge, your number for today is 5. Remember, the burpees from the workout today count as your burpees for the burpee challenge. If you need information on the burpee challenge, and its rules, go to Crossfit Santa Cruz website, and look it up.

Crossfit Friday

Here is an oldie by a goodie from www.crossfit.com

Max rounds in 20 min of the following:

5 box jumps (biggest box you can find)

10 L-pullups (either grip, but dead hang)

15 Knees to elbows

Post number of rounds to comments.

L-pullups are a dead hang pullup that is done with your legs straight out, so your body makes an L shape.

Knees to elbows are done hanging from the pullup bar at a dead hang, and kipping your body so that your knees arrive at your elbows. Wonderful for that core that everyone talks about. Have a great weekend, enjoy family day, and I will see you all next week.

MEBB Thursday

Here is your workout for today.

Warmup:

3 round of the following:

10 Pullups (deadhang)
10 Pushups(chest to deck)
10 GHD situps (slow)

Workout:

5 x 5 Shoulder Press

Post loads to comments

Then complete the following for time:

3 rounds of:

5 Hand stand pushups

10 KB crosschops l/r

(cross chops... hold the handle on the sides, in front of you at chest level, keeping elbows tight, and turning at the hips, move KB from right hip, up over your left shoulder in a "chopping motion" up in the air. The motion should be that you drive it up to your shoulder, not let it drop to your hip) Do 10 starting from the right hip, then do 10 starting from the left hip)

250m row at around 85% intensity

Post times to comments.

Crossfit Wed

Here is a Crossfit workout for today. We will hit up another MEBB workout tomorrow. Same schedule as before. MEBB/Crossfit/MEBB/Crossfit, etc. Here it is, brought to you by www.crossfit.com

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post reps of pullups and times of runs to comments. Enjoy!

Heavy Tuesday

Lets get back to some heavy days here.

Warmup:

3 sets of the following:

10 pullups (dead hang)
10 pushups (chest to deck)
10 GHD situps (slow)



Workout:

5 x 5 Deadlift

work up to about 85% of your 1 rm for deadlift.

Then complete the following:

3 rounds for time:

5 pistols (one legged squat) each leg
10 box jumps (mid thigh height)
15 burpees

Post loads and times to comments.

Monday's day

Here is today's workout. Enjoy....

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Go to www.crossfit.com and hit up th exercise demo section, and revisit how to do a full squat snatch, cause thats what these are. Go with the weight that you can manage for 30 reps, and knock it out. The weight that you select should still be difficult enough that this workout is a struggle for you. Post your load used and times to the comments section. Have a great day. Let me know what time you want to work out, and I will come on over today, and knock it out with you, and go over the snatch with you guys again.

Run, fatboy, Run

Here is your daily dose from www.crossfit.com

Run 5K. Post time to comments.

Thats it. Have a great weekend, and get some rest. I will be back online doing workouts with you all on Monday. Its been a long class this time, so I am looking forward to getting back to it. See you all next week.

Another Day

Here is another day at Crossfit WTBN. Today is Grace day from www.crossfit.com Here it is.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

The Cleans for this workout are power cleans. On other words, they come from the ground, and the requirement is only for a slight dip, not a full squat clean, then set and finish with the overhead jerk. 30 reps at the highest weight you can manage, up to 135#. Post load used and time for completion to comments.

Wednesday's mess

Here is today's workout, brought to you by www.crossfit.com

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

In other words do as many rounds in three minutes as you can of the 3 Power cleans, 6 pushups, and 9 air squats. Then rest 1 minute. Then do the cycle again 4 more times for a total of 5 cycles. Post the numbers of rounds you completed per cycle. Remember, a Power Clean is from the ground, and then into the rack position with only a slight dip in the legs. You dont have to go all the way into a squat on the clean. Have a great workout, and I will talk to you later.

Getting it done with Michael

Here is today's workout brought to you by www.crossfit.com It is another hero workout, named after Lt Michael McGreevy who was killed in the mountains of Afghanistan. Here is his workout.

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 GHD situps (sub regular abmat situps if you cant muster 150 GHDs)

Post time to comments, and note if you did GHD situps or not.

Have a great workout, and make sure to post yout times and such to comments. Enjoy your pain, and I hope everyone likes their new shirts. Those that got shorted on the shirts, the vendor is remaking the ones that were short, and I should have them soon. I will let you all know when they come in.

Monday's girl

Here is your workout for today, brought to you by www.crossfit.com

"Fran"

Three rounds for time of:
21-15- and 9 reps
95 pound Thruster
Pull-ups

Post time to comments. Do not scale this weight. Do this weight as Rx'd, you know you can. This is a sub 6 minute workout for you guys, easy. If you want to do something after, by all means, go ahead. Good form on the thrusters, all the way through. Enjoy Fran, and I will talk to you all later. Dont forget to get your tshirts.

SHIRTS

The shirts will be on my doorstep today, as of UPS tracking. I will sort them all this weekend, and they will be available for pickup on Monday here at the shop. I have a class on deck, so it will be hit or miss next week when you guys will be able to find me. Best chance is going to be before 0800.

Friday's here...

Here is today's workout, brought to you by www.crossfit.com

Clean and Jerk 3,3,3,3,3

Post loads to comments

Again, the Clean is a FULL squat clean, then adjust for the jerk, and make sure you jump UNDER the bar, and get the arms fully extended, and then stand up. Progress up the chain until you get to about 85% of your 1rm for your last set of three. Once you get done, do the following:

3 rounds for time:

15 GHD situps
20 Russian twists with 20# Med ball, arms as extended from chest as possible
1 minute jump rope

Have a great weekend, and get some rest. We will hit it up hot and heavy next week again. I am assuming that I will get the shirts sometime this weekend, and if thats the case, they will be here with me at work on Monday. I will let you all know.

Hero WOD

Here is today's posted workout. Its a hero workout, or a workout named after a service man that gave his life for his country.

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 February 2007 at www.crossfit.com

"Josh"

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Scale weight as needed, not reps. Give this one all the attention and effort it deserves. You can workout, he cant. Do some for him. Post times to comments. Have a great day, and on this day of days, Sept 11th, always remember that we fight for those who cant, and we STAND FOR SOMETHING GREATER THAN OURSELVES....LIBERTY.

Wed is no fun

Here is the workout for today from www.crossfit.com Enjoy it!

Five rounds for max reps of:

Body weight bench press
Pull-ups
Body weight back squat

So, you will max reps for all rounds of the above exercises. Good form, push through it. No time component, and no time constraint on your rest period. Just get it done. See you all later.

Post reps and loads for all three exercises in all rounds.

Tuesday is fun day...

Here is the workout for today. Hit it up fast and furious. You guys really need to get back to hitting up the workouts...

21-15-9 of the following for time:

Handstand pushups
Ring dips

Then after, do the following:

3 rounds of:

15 GHD situps (slow count)
20 Russian Twists with 20# med ball
1 minute jump rope

Enjoy the workout. As always, post times to comments.

Time for the pain train...

Here is, for some of you, your first exposure to this workout. You will not like it. It will be long, and you will be sore. She's called Linda, aka the three bars of death. She's brought to you by www.crossfit.com Post your loads and times to comments. The shirts are being printed and shipped today, so you guys SHOULD get your shirts this week sometime. I will let you all know. Anyway, here is the workout. Get on it. You guys have been lazy this past week or so. I know there have been other work commitments, but you have to stay at it.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.
Post time and loads to comments.

In other words, you do 10 Deadlift at your Rx'd weight, then do 10 Bench Press, then do 10 Cleans (these are squat cleans, btw) Then you do 9 of each, 8, etc, till you do 1,1 and 1. This is one of the harder workouts that I have ever done with Crossfit. It is a test of wills. Enjoy it.

Friday 5 Sept

Guys,

I have a Basic Course on deck, so I will not be working out in the afternoons for the next two weeks. I will post the WODs for you guys, and catch up with you guys for questions during the days, but you will be on your own for the next couple of weeks. Remember to keep your form solid on exercises, and to breathe, and get it done. Anyway, here is today's workout.

Deadlift 3 x 5 Work up to about 85% of your 1rm for your final three. Deads are meant to be done HEAVY, so go as heavy as you can, till you cant get any heavier for a triple. After that, do the following for time:

3 rounds of:

15 GHD situps
20 Box jumps (as tall of a box as you can manage)
26 Russian twists with a 20# med ball
1 minute jump rope

As always, post times and loads to comments. Have a great weekend, and make sure you ALL get back to making time to workout, and putting your numbers up in the comments. I know everyone has had a busy week, but you still have to make time to work out.

SIDE NOTE: I had to sub tan hooded sweatshirts for the OD green ones. They were not going to be able to get green hoodies for almost another month. Every vendor was out of stock. The tans ones are going to be similiar to the coyote color.

Thursday's Nastyness

Here is the workout for the day. Brought to you by www.crossfit.com

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post times to comments. Enjoy this one. Not so much. Get ready for the SUCK....

Short week

Since we have a short week due to the holiday, we will hit up some strength/metcon workouts to burn off the Labor Day mess we all put down. Here is what we are doing today:

Warm up:

3 sets of:

10 two handed KB swings
10 R hand KB swings
10 L hand KB swings

Do these sets of 30 back to back with no rest.

Workout:

5 rounds for time:

10 135lb (or scaled weight) Overhead squat
400m run

Cooldown:

3 sets of

15 GHD situps (slow count)
20 Russian twists (20 lb Med ball)

Let me know when you are all working out, and I will work out with you guys. As always, post your times to comments. See you all later.