The Bear Complex!
*Vagabond CrossFit Olympic Lifting Class will not be held this Tuesday, and will return next week.*
*Tuesday, October 25th, 2011 Afternoon Regular Class Schedule: 4:30 pm, 5:35 pm and 6:35 pm*
I. CrossFit Providence/CrossFit Craic/Vagabond CrossFit Turkey Throwdown:
The Turkey Throwdown is all set and ready to go at CrossFit Providence on Saturday, November 19th, 2011. This friendly competition is for all Leveled CrossFitters, no matter your experience, and where your physical capabilities are at this time. This is a friendly get together amongst CrossFit Gyms, where the main goal is to have fun, and meet other CrossFitters from other gyms.. I encourage all Vagabond CrossFit Members to sign up for this event, and represent our gym with a strong showing. Please, sign up, and you willnot regret it. Remember, there are scaled divisions for everyone to take part in, and just look at it as any workout that you attend at Vagabond CrossFit. I have attached the sign up link to the Events Page, and below I have attached the link to sign up for the event online as well. You must be registered by November 16th, 2011 to take part in this event.
Click Here to Sign up for Event.
Ladies getting after the Farmer's Walk----- Grip Strength!
II. Dynamic Specific:
Coaches Option x 5 to 7 Minutes
III. Dynamic Mobility:
Coach B Warm-Ups x Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
IV. Strength Conditioning Workout of the Day:
A. “Vagabond Bear Complex”
5 Sets of the following movements, working to a max weight:
5 Rounds of the following:
1 Deck Power Clean
1 Front Squat
1 Press
1 Back Squat
1 Press
*Rest as needed between sets*
B. Rules of the Bear Complex:
*The Bear Complex is a workout that involved multiple movements, where you are working to a max weight. Your first couple of sets can be light, and meant for a warm up. You will build up to a max weight for your final set. So, you will perform 5 rounds of the 5 movements, which in total is 25 repetitions for 1 set. You may only put the barbell down when you go through the cycle and reach deck power cleans. During the revolution, you may not put barbell down during the front squat, press, back squat, and press. The Presses may be turned into thrusters, so when you front squat, you may press out of the bottom of the squat positions.*
Post Max Weight to Comments.
Great strength workout today! I think my chest just got 25% hairier.
Almost made it for 135#, but lost it on the presses and had to break up the set. Best unbroken weight: 125#