"The Bear", Wednesday, 3/3/2010

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Workout of the Day

"The Bear"
Perform one of each of the following:
  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

    Strategy:  Start with a manageable weight and make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish.  Rinse, repeat.

Complete the series of movements seven times per round, and complete a total of five rounds.  Once you begin a round, the weight cannot rest on the floor until the round is completed.  Rest 3-5 minutes between rounds.  The goal is not to complete the workout in a set amount of time, but rather to complete it with the heaviest weight possible.

Thanks to CrossFit Invictus for the great explanation.

Strategy:  If you haven't done this before, sart with a manageable weight to make sure you finish the first round, rest sufficently, ramp up the weight for the next round and try to finish round 2...  Rinse, repeat with rounds 3, 4 and 5....


Post score to beyondthewhiteboard.

Click here to see todays whiteboard
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The problem:  We haven't created the ideal environment for you to sign in to class before you come.  This may not sound like a big deal, but it creates a whole host of problems:

-  The coaches can't prepare for who is coming and how many
-  Some athletes are not realizing what time they need to show up and are showing up late.  
-  Games at the start of class and warming up as a team is impossible if you don't show up on time and/or don't sign in.  
-We want to start implementing funner, more dynamic warmups and really milking that hour for everything its worth.     
  -  Folks are showing up to classes not knowing the workout and are unprepared.
 
So by not having you sign in, we're doing you a disservice - this holds you and others back on the team...  So we're looking for your ideas on how we can help you sign in and show up on time.  

Post ideas on how we can help you sign in and show up on time to comments:
By
Jeremy Stecker
on March 3, 2010 10:26 AM | Comments (0) | Bookmark and Share

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Warning

Don't try Eugene Crossfit if you want to keep the drudgery in your workouts. There are plenty of workout plans that deliver little results, are boring, and don't really have a goal in mind.

Crossfit is very bothersome for people who like workouts like these.

Crossfit will change the way you think about your workouts, and by doing that you see amazing results. You immediatly learn to love to workout, to push your body, to try new things. The program you recieve here will make you fitter faster than anything you can imagine. Every client that has given it a month will testify.

You don't have to be an athlete to come. Heck, you can be in the worst shape of your life, I scale you back and ramp it up at a steady and safe pace. You'll have the results that you never thought possible in no time. And once you get there, you'll be thirsty for more. (instead of yo-yoing)

Eugene Crossfit is NOT a gym. It is a fitness school. In time, along with getting fit, you will learn technique on everything, how to apply intensity, the aspects of fitness, how and what to eat, recovery, motivation, virtuosity, flexibility and much more.

Give me a call or shoot me an email for your free 1 on 1 introductory session. Lets get started now.


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