Posts Tagged ‘Bear Complex’

Wednesday: 140409

Posted: April 8, 2014 by Todd Katz in WODs
Tags: ,

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of:
Bear Complex Cycles 115/85
Ring Dips

Post time to comments:

Monday: 140120

Posted: January 19, 2014 by Todd Katz in WODs
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Nutrition Challenge Notes: Please make sure you get your week 1 scores in by tomorrow. For week 2. There are three bonus point challenges: Challenge 1) Make a paleo recipe and bring to Potluck at Katz home Sunday the 26th at 5:30 pm. Receive one bonus point for the week. Address: 3234 Navy Dr. Herndon. Challenge 2) Complete 5 WODs for the week, plus the burpee challenge of last week following the same rules. 3) Swim a 1000 meters.
The top score for the week cannot exceed 66 points.

Monday – Normal operating hours on Monday. No holiday schedule.

Part A) Bear Complex (20 minutes work up to a heavy SINGLE cycle, i.e., just one time through the complex)

Part B) As many Bears as Possible in 10 minutes at 65% of your best single in Part A)

Coach’s Notes: For both A and B, the cycle or rep only counts if you DO NOT drop the bar. At the end of one cycle in part B, you may regrip the bar. The movements in the Bear may be combined into Full Clean Thrusters.
Movements:
Deadlift
Hang Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Return the Bar to the Ground without dropping.

Wednesday: 131204

Posted: December 3, 2013 by Todd Katz in Uncategorized, WODs
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Part A The Bear Complex (30 minute cap)
Part B 110 Pushups for time 4:00 minute time cap.

Bear Complex 5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground

Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post the Load for all 5 Rounds:

Compare to: 120507

Tuesday: 120828

Posted: August 27, 2012 by Todd Katz in WODs
Tags: ,

A) Clean – 15 minutes work up to a heavy single

B) The Bear Complex

5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground

Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.

Compare to: 120507

Monday: 120507

Posted: May 6, 2012 by Todd Katz in WODs
Tags:

Nutrition Challenge Week One Bonus Opportunities: Complete the following physical and nutritional tasks and give yourself 10 Bonus Points: Swim 30 minutes, 200 Pushups, 25 odd object pullups (monkey bars, door frame, tree, etc… Can’t be done inside the box). Read one of the following books: Why We Get Fat by Gary Taubes, In Defense of Food by Michael Pollan, or The Primal Blueprint by Mark Sisson. To earn the full 10 points, you must write up your review of the book in a comment on the blog. (Wow this just sounds like homework my 6th grader has…. Note: All 3 of these books are extremely easy and enjoyable reads.)

WOD:

The Bear Complex

5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground

Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.

Post the Load for all 5 Rounds:

Compare to: 111118

Friday: 111118

Posted: November 17, 2011 by Todd Katz in Uncategorized, WODs
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The Bear Complex

5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground

Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.

Post the Load for all 5 Rounds:

Compare to: 101216

Wednesday: 110907

Posted: September 6, 2011 by Todd Katz in Uncategorized, WODs
Tags: ,

2 (1 and 1/4) Front Squats EMOM for 10 Minutes — see coach’s notes:
Pick a weight that is challenging but can be managed from the floor.

AMRAP 7
Bear Complex (Count 1 rep per complex)
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press (behind neck)
(Don’t take your hands off the bar or rest the bar on the ground once you begin a rep). If you have to regrip on the ground that’s fine.

Post weight used for Front Squats, Bear Complex and total number of rounds completed in the Bear to comments:

Coach’s Notes: The 1ΒΌ squat (from Charles Poliquin) is great for developing strength in the bottom of the clean as well as timing and the ability to recover after a limited eccentric movement. It also emphasizes development of the VMO, which can help better stabilize the knee, particularly in female athletes. The athlete will either front or back squat to the bottom, recover to just above parallel, return to the bottom, and recover fully. These can be performed at a normal tempo or with a bounce.

Wednesday: 110817

Posted: August 16, 2011 by Todd Katz in Uncategorized, WODs
Tags: ,

Reminders:
Striking Seminar last weekend in September. Sign up if you want to spend a full fun weekend hitting shit hard! (but correctly).
Fight Gone Bad VI — Go to events page and sign up!!! This is required for anyone wanting to do the Nutrition Challenge.

WOD:
Clean – 3-3-3
Clean n Jerk 1-1-1

Compare to: 110215

Coach’s Notes: For the Clean receive the bar in a full squat. For the Clean n Jerk, you may power clean if you like. But the Jerk must be a full lockout for it to be counted. Ask a coach if you are unsure.

Post WOD:
Take 50% of your Clean n Jerk and run through the Bear Complex for 2 cycles.

Thursday: 101216

Posted: December 15, 2010 by Todd Katz in Uncategorized, WODs
Tags:

The Bear Complex

5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground

Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.

Post the Load for all 5 Rounds:

Compare to 100325

Friday: 101015

Posted: October 14, 2010 by Todd Katz in Nutrition, WODs
Tags: ,

2 minute Row for distance
Rest 2 minutes
8 minutes Bear Complex 95/65

Coach’s Notes: One Round of the Bear Complex consists of the following:
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground and return to high hang position. Do not rest the bar on the ground at the end of each round.

Post total meters rowed and number of rounds completed of the Bear Complex.

Primal Challenge Day 19

Post Food Log to Comments: