Wednesday, October 26, 2011
The Bear Complex
Warm up: 2 rds of the bear complex w/ light weight
Workout:
1 power clean
1 front squat
1 push press
1 back squat
1 bn push press
That is one rep, do that 7 time for 1 round
Do 5 rounds total working up to your max
The complex is not for time. It's for strength & tenacity. Rest as much as you need between rounds--you
just can't put the bar down during a round.
Score is highest weight usedfor a round in which the bar was not put down
We are so proud of our Kate and her performance at the Suncoat Triathlon this past Sat--her very first. Thank you Kate for the beautiful testimonial. . .
"I just wanted to give you and CF Jaguar a huge thank you. Since I joined the gym in September of last year my life has changed. My mind and body has transformed in a way I would have never thought it could.
Yesterday at the triathlon I came in at 1 hour and 34mins. I came 26 out of 56th for my division. Overall I came in somewhere around 500th place out of 1000. I am shocked. My goal was 1:30 and I am already planning my next one so I can meet my goal. That is something cross fit has taught me. To keep going until you achieve what you want. CF has also taught me endurance. During the race I just kept going and pushed through the pain and kept moving on to the next event. I am not happy with my swim time and I went into the race with swimming as my best event. However I was not prepared for the cold water and the even colder air. When I jumped into the water. The cold and adrenaline got the best of me and I had a really hard time breathing. It took me several minutes to get moving. For a split second I thought about waving down a lifeguard for help, but I knew I could push through it. Just like how I was taught at CF to push through any wod. I knew I could calm down and I did. What I am really happy about is my run. In July I did my first 5k and came in at 39 mins. Yesterday my 5k time was 34 mins. I am shocked I shaved off five mins. Especially with having to swim and bike before.
I give you and CF full credit on this achievement. I went into the race not working on my run because I have already excepted my running ability. I only worked on running at the gym. Now that the race is over I am excited to give my full attention to tough mudder. I am excited to see how far I can push my body and I am more excited to see the results.
Thanks again for everything Paula! I couldn't have done it with out you, the gym, and the support of the members at CF Jaguar. It is not just a gym,but a family where we all want to see each other succeed." Kate
The Bear Complex
Warm up: 2 rds of the bear complex w/ light weight
Workout:
1 power clean
1 front squat
1 push press
1 back squat
1 bn push press
That is one rep, do that 7 time for 1 round
Do 5 rounds total working up to your max
The complex is not for time. It's for strength & tenacity. Rest as much as you need between rounds--you
just can't put the bar down during a round.
Score is highest weight usedfor a round in which the bar was not put down
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We are so proud of our Kate and her performance at the Suncoat Triathlon this past Sat--her very first. Thank you Kate for the beautiful testimonial. . .
"I just wanted to give you and CF Jaguar a huge thank you. Since I joined the gym in September of last year my life has changed. My mind and body has transformed in a way I would have never thought it could.
Yesterday at the triathlon I came in at 1 hour and 34mins. I came 26 out of 56th for my division. Overall I came in somewhere around 500th place out of 1000. I am shocked. My goal was 1:30 and I am already planning my next one so I can meet my goal. That is something cross fit has taught me. To keep going until you achieve what you want. CF has also taught me endurance. During the race I just kept going and pushed through the pain and kept moving on to the next event. I am not happy with my swim time and I went into the race with swimming as my best event. However I was not prepared for the cold water and the even colder air. When I jumped into the water. The cold and adrenaline got the best of me and I had a really hard time breathing. It took me several minutes to get moving. For a split second I thought about waving down a lifeguard for help, but I knew I could push through it. Just like how I was taught at CF to push through any wod. I knew I could calm down and I did. What I am really happy about is my run. In July I did my first 5k and came in at 39 mins. Yesterday my 5k time was 34 mins. I am shocked I shaved off five mins. Especially with having to swim and bike before.
I give you and CF full credit on this achievement. I went into the race not working on my run because I have already excepted my running ability. I only worked on running at the gym. Now that the race is over I am excited to give my full attention to tough mudder. I am excited to see how far I can push my body and I am more excited to see the results.
Thanks again for everything Paula! I couldn't have done it with out you, the gym, and the support of the members at CF Jaguar. It is not just a gym,but a family where we all want to see each other succeed." Kate
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