Bringing Back the Bear!

Bringing Back the Bear!

***Saturday night is Movie night at CFBC!  Bring your favorite snack and beverage.  We will get started at 7.  Your friends are welcome to come too!***

Yesterday we talked about the importance of consistency in attending workouts.  Today we will hit another point about consistency.  This being consistency in movements.  At the CrossFit Level One Trainer course, one of the first things they hammer into your head is the mantra-“Form and Consistency before Intensity.”  This is also what we hammer into our new Foundations athletes and everyone else that walks through the door of CFBC to workout with us.  If all CrossFit boxes followed this simple advice, you would see less CrossFit injuries and subsequent “hating” on CrossFit methodology(but that is a whole different story).  This is easy, pay attention to learning proper form first, stay consistent in the movements and then ramp up intensity.  If you consistently perform the movements correctly you will be more efficient and therefore faster.  Slow is smooth an smooth is fast!  As you become comfortable in executing the movements correctly, begin to push yourself harder to move faster(intensity).  Another important part of this is consistently counting your reps correctly.  No need to beat this dead horse.  Count your reps!  We all know how.

All of the coaches at CFBC are dedicated to making our athletes better.  This is why we are constantly correcting imperfect or dangerous movement.  I promise you that if you listen to the coaches and take the time to focus on form and consistency before intensity you will get faster, stronger and less likely to become injured.

…That is all.  I now welcome the “Bear” to CrossFit Brier Creek’s Friday Wod!

Hi Guys!

Workout of the Day (WOD) 11/8/13:

“The Bear Complex”

7 sets of the following sequence:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

Perform this for 5 rounds – work up to max load

There is no time component – once you have started you can rest anywhere or anytime during the sequence but the bar may not rest on the ground.  You will be allowed to squat clean and thruster.

Watch this video from CrossFit legend Freddy Comacho owner of CrossFit One World

[youtube]http://www.youtube.com/watch?v=veF3MFzB8JY[/youtube]

*Post heaviest Bear Complex weight to comments.