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.
Tuesday, September 30, 2008
Monday, September 29, 2008
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.
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.
Friday, September 26, 2008
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.
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.
Thursday, September 25, 2008
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.
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.
Wednesday, September 24, 2008
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!
"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!
Tuesday, September 23, 2008
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.
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, September 22, 2008
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.
"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.
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