Bear Complex (BRINGING IT BACK!)

This is one rep (do not set the bar down)
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
*Strict* - Meaning, make each move separate...do not do a Power Clean thruster into a back thruster.  Do a Power clean, then a front squat, then push press...finish every move, yes, this is a game-changer

Do that seven times for one round without setting the bar down

Do 5 rounds total working up to your max... as much rest as you need between rounds

WOD: Front Rack Blast
For Weight/form but do not rest until all is complete
3 Sets:
5 Overhead Press (Pick weight...I will likely do 85lb)
5 Push press - add 10lb
5 Thruster - add 10lb
5 Push Jerk - add 10lb
5 Front Squat - add 10lb
5 Burpees
3min rest

***Choose a weight that will be challenging but you should be able to complete all reps (not easily). In between movements, rack the weight, put on added weight, take a breath and GO..it is a max 10-15s rest, this is supposed to blast your shoulders/legs.  In other works, why don't you go take 8 5-lb plates so you can just slap them on quickly
**Feel free to add to your starting weight in Rd2/3 if it is too light

*NOTE: This is kind of an experiment.  I had a WOD stolen that I wanted to do but I hurt my hip in BBall last night so I cut out running/jumping. 

Wendler: Overhead Press
Pull Up work

WOD: Made up, so i'm sorry if it sucks
21-15-9
Push Press (95lb) - Do not use a rack on push press if possible (from the ground)
Sit Up
Push Up

-then-
rest 1 min 
- then-

Death By:
Push Press
Sit Up
Push Up
*Do not use a rack on push press if possible (from the ground)

Post time on first workout and then post minute you achieved on the 2nd.

NOTES: Death By - in the first minute, do 1 rep of each movement, in order... 2nd minute, do 2 reps of each movement, in order... go until failure.

Kind of testing this out to see how it goes

I wanted badly to use the workouts from the Crossfit Games finals which are this weekend....but let's just say that I can't even do a scaled version of any of those.

It has been a few weeks since my last post.  Couple things going on in my life that made CrossFit secondary but hopefully I am back on the train now.  Here is the plan: I have mentioned this before that I think there is a solid formula for a workout that will be most beneficial for improvements that I have seen a few other gyms use and I also intend to follow:

5-7min Warmup - nothing fancy, focus on getting a minor sweat going and getting the muscles you are going to use warm (i.e. if you are squatting, do some squats to warm up)
10-15min Strength work - I have been using the Wendler model, but pick your own.  Doing the WOD alone will make you stronger but you need to do some lifting to really see some gains in your CrossFit
10-15min Skill Work - Again, take some time to get better at the things you struggle with (do some O-lifts, handstand push ups, double unders)
10-20min WOD - Here is your CrossFit
5-7min Stretch - My super-lamen formula.  Take a couple minutes to stretch what you used during the workout, then take at least 4 min doing LONG stretches on things that are tight (i.e. for me, with very tight hips, I should do a 2min stretch on each side....other days I work on calves, these are my tight spots)
Total Time: Approx 1hr

I am most certainly a lamen so don't take my word for the above being the best based on my knowledge.  But I like to think I am good at learning from others who are experts and observing.  This is what i've seen very well educated CrossFit gyms/people doing and dammit, it makes sense.  If you don't have that hour, just prioritize...most of the time I would say do a quicker warmup and hit the WOD if you have 20 min but perhaps your goals dictate that you should take that time and just stretch, or just do skill work...whatever, it's all training...just be sure you are actually working towards your goals and not just saying them.

Lastly, I am going to only post WODs from now on (maybe occassionaly mentioning strength or skill work).  That way if you are looking for it you can find it... and you aren't just looking at my workout log.

WOD: From Crossfit Football
As many rounds as possible in 10 minutes:

7 DB Bent Over Rows
7 DB Squat Cleans
7 DB Push Presses

*Use 40lb dumbells (or scale for you)

Wendler Week 3/Day 4:
Standing Overhead Press
5 Reps @ 75% max (80lb)
3 Reps @ 85% max (90lb)
AMRAP @ 95% max (105lb)

-in between sets-
Pull Ups 5 x 5

O-Lift Form work:
Work on something technique-wise you are bad at.  For example, I do not get under the bar well enough and am severly limiting my lifts... you don't have to lift the weight as high if you GET YOUR ASS DOWN...but I for some reason have trouble with this.  I'll probably work on the clean and snatch with lighter weights and getting my butt down


WOD: from Mainsite (don't do these too often!)
Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Deload Week
Wendler Week 4/Day 2:
Bench Press
5 Reps @ 40% max (70lb)
5 Reps @ 50% max (90lb)
5 Reps @ 60% max (105lb)

In between sets: Pull Ups 5 x 4 reps

Then, from LIttleton
WOD
‘Superstition’
13 Rounds
6 – HPC (Hang Power Clean)
6 – Push Presses
6 – Wtd Lunges (barbell on back)

Same weight for all exercises (115/75), if you put the bar down during the round, immediately perform 13 burpees.
Scale 1: 105lb
Scale 2: 85lb