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BEAR COMPLEX

MONDAY, May 15 2017

Happy Birthday Tiff W!

...and no, we didn’t really forget Mother’s Day on yesterday’s blog,

rather, we thought a great big Happy Mother’s Day BEAR COMPLEX  HUG would be more fitting than just a call out!  

All you mom’s, come and get it! Bear Complex, for load. Show us your mom-strength!

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WOD
SWOD

“BEAR COMPLEX”
5RDS: 
Each ROUND= 7 x SETS of the following:
1x PC
1x FS
1x PP
1x BS
1x BTN PP

Compare to:10/2/16
Score= Load completed in 5th round.
*Load must increase every round.
**Failing ANY of your sets is considered scaling.
***No “testing” rounds. Once you pick up the bar, you are starting that round.
****All movements must be performed precisely as the are written; no merging movements together.

 

STRENGTH BIAS

FS

X5@65% (=65% of 90% of 1RM)

X5@75%

X5@85%

XME@75%

3X10@65%

 

PSN

HPSn 5×3 @ 70%

Don’t drop bar. Bring to high hang, then hang for next rep (x3). Rest between sets

ACCESSORY WORK:

Rx: 50x pushups, slow and controlled – pushup, walk hands up/over 2×45# stacked plates, back down to deck, pushup, walk hands back up/over plates, back down to deck, pushup, etc. Each pushup is 1 rep.

Progression: Use Kid bar or box elevated pushup for 50x – with every break you have to take, 50 feet bear crawl, sprint back to box/bar and continue. Further Progression: 35x.

3 Rds 10x arch rock w/ PVC in OHS/Sn position, 10x hollow rocks (PVC same)

 

METCON

2 Rds:
10x burpee
50M farmer carry 70/55# KB’s

 


RX+
SKILL/STRENGTH

1. SN (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
(70%/4)3

2. Snatch Pull  (Mid Thigh Off Blocks or Hang)
70%/5
75%/5
(80%/5)3

3. BS
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1


METCON

4. Conditioning
5 Rounds:
9 x PC (135/95)
15 x Push-ups
21 x Squats
200 Meter Run


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


NEWS & UPDATES

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CONGRATULATIONS TO NEW LEGENDS COACH TRISH W!
who completed the CrossFit Level 1 Certificate Course in Orlando this past weekend…and gave up her Mothers’ Day weekend!

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CONGRATULATIONS TO OSCAR, SUMMER AND CASEY!
All competed in the Elevate Classic this weekend in St. Pete.  Oscar took third in his division!  Great job guys!

THANK YOU TO MOLLY METZ AND JUMP N ROPE
for an incredible two seminars. So many first (plus) dubs, and some serious improvements.  We had everyone from young ones (8 y/o) to Regional athletes participating. It just goes to show you can always improve, and with the will and the right instruction, you can improve. Apologies for limited photos – seems we took pictures with a camera lacking an SD card all weekend. Sorry!  Some of you asked for those pictures 🙁

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REBELS COACHES EDUCATING OTHERS…

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Two Friday’s ago, Coach Phiz led a Strength & Conditioning Seminar at David’s World Cycle, a local bike shop.  Many of the attendees were “cyclists”, meaning, that’s their primary sport. Not lifting, not rowing, but biking. Most of them had never touched a barbell.  WHAT?….I’ll wait until you pick yourselves up of the floor to continue….OK, ready? To add insult to injury, Coach Phiz admitted pre-CF, as a competitive cyclist, he also had never touched a barbell. However, fast forward to today, and with his education and CF experience, he understands the importance of being both strong and fast and having good cardiovascular and muscular endurance.

So, Coach Phiz was invited to educate the patrons and employees of David’s World Cycle on the importance and benefits of strength training. He covered the importance of power lifting (picking stuff off the ground, pushing stuff overhead and getting up from a squat).  He covered osteopenia and osteoporosis and with cycling the lack of loading the skeleton and improving bone health. Enter the barbell!  Adding strength the right way can only help.

He also covered some diet and nutrition topics related to getting stronger and staying lean so that improved body composition from strength aided their cycling versus making them heavier and slower.

He concluded by having them perform Tabata Squats, with about 1/2 of them doing them “bottom to bottom”. They were all pretty cocky going in, but in the end…you know the outcome.  One of the participants had a stellar 23 reps round 1, and was quickly reduced to 8 reps round 8.  We all know that muscular endurance is movement specific – and Coach Phiz showed his audience how constantly varied is a benefit.

Congrats to Coach Phil (Phiz is more fun!)!

 

New update:  Julie K. has been chosen to attend the Yoga Teacher Training course at Yoga Village!    It’s a really big deal in the yoga community and a huge honor!  In Julie’s absence, once again “our very own” (we love “our very owns” 🙂 Tiffany W will be pinch hitting to teach some of the Saturday Yoga classes.

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