MONDAYS WOD TIMES AT THE NEW BOX:
5:45am (Rian), 9:30am (Leigh Ann) and 5:30pm (Tim)
Come out to the box at 5:30pm if you can help re-build the jungle gym! Post to comments if you can come so I know how many West-Cyde Wings to bring!!!
"The Bear Complex"
5 rounds doing 7 sets of the following sequence per round:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
There is no time component. Rest between rounds as needed. Progressively increase weight to get to your max load on round 5.
Post loads to comments.
RULES:
1. Go for max load on final round.
2. No resting on the ground (except between rounds) even to regrip.
3. The clean starts on the ground and finishes standing at full hip extension.
4. Squats go below parallel.
5. Presses finish locked out overhead.
6. Jerking is acceptable.
7. Squats and push presses can be distinct or combined into thrusters.
Bear Complex WOD (courtesy of CFHQ)...[wmv][mov]
Nick's post from the other day... a very inspiring story! Thanks for sharing with us, Nick!
I'm not going to beat around the bush, at 16 years old I was overweight, out of shape and couldn't go up 3 flights of stairs, let alone 3 rounds of Michael without resting. I weighed 280 pounds and I felt trapped at that weigh, trapped in my body.
My family didn’t help much either, no offense to them whatsoever. I had a mother that tried every fad diet known to man and when one stopped working moved onto the next. I had a sister that could do 33 dead hang pull ups, thank you gymnastics. It’s so hard to cope with weight issues when you have a sister that has an eight pack. The turning point for me came in High School, when both my brother and sister went through a series of eating disorders. At his skinniest my brother had lost 100 pounds, weighing 165, a mere bean pole to his former self. My sister dropped into the 80s. Weight became a central focus of my thoughts, there really wasn’t any other way around it for me.
I began losing weight by waking up early in the mornings before school and biking and elliptically for hours...I was way to self conscious to workout in front of people After school I would lift and bike some more. Exhaustion doesn’t begin to describe what I felt, I didn’t take rest days, I didn’t cheat on my diet and I weighed myself everyday. That statement is so unhealthy I don’t know where to begin. In a little more thant four months I lost 100 pounds, to put that in perspective I lost about 6 pounds a week on average. Now for everyone that reads this, I was young and very dumb and I thought that this was the way to true fitness, to a healthy body weight and to a better self....I was wrong. I could go for hours running or swimming but ask me to squat my body weight and I was in trouble.
It has taken me a long time to learn that fitness isn't a direct result of the hours you put in or the calories you burn. Fitness is the quality of work you put into each day, the intensity you preform at, and the way in which you eat. Body image results are secondary and will come if you follow those 3 axioms. I looked today at Michael, a workout I couldn't even do a few years ago and I saw everyone giving it there all, I saw the quality in which they were performing and even though it is not as fast as some of the fire breathers at crossfit ames, I saw fitness.
Another inspiring story... Pat has been training at CrossFit Ames 2x/wk for 4 months and is noticing the differences! She has lost 20 lbs, is moving easier and is not as winded on stairs. She has been zoning for 7 weeks and totally gets it and has come up with some great meal ideas! When she hears the words 3-2-1-GO, she sets a fast pace and just doesn't stop until she's done! Her attitude is great and she comes in smiling and upbeat every morning. Here she is on deadlifts right after she "mentally flicked me off" for suggesting she do more weight next time :) It's been so fun to work with you and the other ladies, Pat! Keep up the great work and consistancy!
More Sunday night running fun!
