I started working out at Michiana Adventure BootCamp with Jim in July of 2007 with the intention of doing a four week bootcamp three times a week and calling it a good day! BOY WAS I WRONG….
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So today I was putting together a wish list for the new building and thought we all know so many people that maybe you know someone who knows someone that has this particular item for sale or they would like us to take it off their hands.
Full size refrigerator, dining room type table and chairs, lockers, any type of storage equipment, someone who makes signs, (we'll want to be seen from John Weaver Parkway), kids to paint the walls, (would love some cool artwork), vanity's or cabinets that would work in a dressing room environment, tall mirrors for dressing room as well, any type of storage or organizational shelves, cubes, etc that could be put in a locker room......once we do a field trip to the new building any ideas are welcomed. We are getting excited and can't wait to show off our new home.
Schedule for today is 6:15 am and 8:30 am CrossFit Classes.
Schedule for Saturday is 7:30 am Strength Training Class with Jim 9:00 am Endurance Training Class with Jason. Please make sure you have warm clothing for the endurance class - I don't know what Jason has planned but I want to make sure we are prepared in the case he has us outside.
WOD
Wendler Strength Lift
"The Bear Barbell Complex"
Then 5 Rounds of
7 Barbell Complex
Clean, Front Squat, Push Press, Back Squat, Push Press
NO REST DURING THE 7 Reps - you CAN HOWEVER REST BETWEEN ROUNDS.
How To Perform The Bear Complex
The Bear Complex consists of 5 barbell exercises performed back to back without resting. Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over you head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.
Perform this circuit 7 times without stopping. This is called one round.
One round requires performing the Bear Complex 7 times without resting.
5 total rounds equals a complete Bear Complex workout. You may rest in between rounds.
Posted by Jim on February 10 2012 - 1:39 AM