Wednesday 738

Published on June 23, 2010, by Dan Cerrillo in Film.

Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins July 5th at 7:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. info@crossfitbellevue.com

SealFit: 100 reps for both movements of WOD (50 each), Stamina, Endurance. Coach Divine and my time was 18:10.

CrossFit: WOD, Endurance recommended.

Warm-up: JA's, 20-bear complex practice lifts with your bars.

WOD:Teams of two will complete 50-bear complex lifts (clean to thruster to back-squat to press =1) and 100-burpees, each partner must do 25 bears and 50 burps. Strategy is up to you, lifts are performed on platform, burpees on rubber.

Level-2 & 3: Men 95, Women 65.

Level-1: Men 55, Women 35.

Stamina: 10rds of 10-chin-ups, 10-tricep push-ups, and a rope climb.

Endurance:10k run.

Coaching Notes:The bear complex is a great exercise that promotes efficiency of movement and mental toughness. You are forced to accomplish a squat clean, thrust the bar up to a locked position and slowly lower the bar in order to not bang the neck. You then must perform a deep squat with low to moderate weight and then practice a press with little or no momentum overhead and then return it to the ground. The more technical you are the less energy you expend. If your form is sloppy then the bar will be moving all over and out of control and the effects will be readily apparent. Being forced to do burpees as your partner rests allows little or no rest and therefore increases mental toughness and overall work capacity.

Olympic Gold Medal winner Anna Cummins teaches rowing to the Sports Immersion camp. If your gonna learn why not learn from the best!