Workout of the Day:
“The Bear”
Complete a total of 5 rounds, completing 7 sets of the following sequence each round, without setting the bar down:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press (from behind the neck)
The Invictus Rules to scoring “The Bear”:
- Your objective will be to move the most weight possible over the course of five rounds.
- If the weight rests on the ground at any point during a round, that round is over.
- Rest four minutes between rounds. During those four minutes, you can adjust the load up or down as you deem necessary. You will be responsible for monitoring your rest period on the digital timer.
- The power clean, front squat and push press are three separate movements and must be treated as such. You must reach full hip extension with the weight in a racked position at the end of the power clean and front squat – in other words, you cannot “cluster” (clean and thruster) the weight.
- There is no time component. Rest with the barbell anytime you would like, anywhere other than the ground.
- Your score will be calculated by multiplying the weight(s) used by the number of fully completed sequences. For example, if you used 100 lbs. and finished all seven sequences of the first round, and then used that same weight but only finished five sequences of round two before dropping the bar, your score for those two rounds would be 100 x 12 = 1200.
Coaches George and Calvin testing the newest trends in the fitness industry - DDR!
Running Sucks, Kind Of – Part II
Written by Justin Nahama
The hidden value in running – CrossFit provides a stronger mental and physical foundation than any other program around. Many people who challenge our methodology make the false assumption that we advocate CrossFit as the “end-all-be-all” for any physical task. I would argue that this assumption cuts sharply against the heart of our program, which is “constantly varied FUNCTIONAL MOVEMENTS performed at high intensity.” Crossfit arms us with a mental and physical skill set that sets us up for success. That is not the same as suggesting that CrossFit is all that is required to succeed in any sport-specific task. Would a tennis player not practice their backhand or a soldier not sharpen his marksmanship? No, that is foolish. I would, however, have more confidence in a tennis player or solider who incorporated the CrossFit skill set into their training. The skill set we acquire is universal and applies whether our task is picking up our children and putting them on our shoulders or carrying a wounded friend out of harms way in combat. What we often lose sight of, myself included, is applying CrossFit in other athletic arenas to see the true benefits of our hard work. The programming at Invictus is some of the best in the CrossFit community, but in order to truly appreciate the gift CrossFit gives us each day, we need to get out and do other things. Whether its playing a sport, playing with your kids, or going out for a run, CrossFit works.
Getting back on track (no pun intended), running will equip athletes with the mental toughness and confidence to push through challenges we face at Invictus and in other aspects of our life. Running provides an opportunity to have a conversation with that little voice in your head that happily articulates how much you suck during a challenging WOD. This is the same voice that tells you to take a break and get more chalk despite the cloud of white dust around you. It is the same voice that suggests if you don’t stop to get water, you may in fact die, which of course (so says the voice), would be embarrassing. Similarly, I submit that this is the same voice that rears its ugly head when you are overwhelmed with work or managing your day to day life. Part of the beauty of Crossfit is that the benefits of the program transcend application in the gym. They provide us with confidence and intestinal fortitude to succeed in any task we face, both at Invictus and more importantly, in every day life. CrossFit uses the physical domain to peel back our layers and make us face our demons. Likewise, running provides us with the opportunity to conquer that inner voice. On a run, especially without your iPod, you are alone. There is no one to make excuses to and your only job is to put one leg in front of the other. Going for an occasional run allows us to face that voice which tells us to quit or slow down in all areas of our life. Once that voice joins us on a run, and I promise it will, we have the opportunity to acknowledge it, smash it in the face, and keep moving. The next time that voice creeps up, we will have more confidence to smile, acknowledge it, and keep moving in our WODs and every day life.
At Dutch Lowy’s seminar, he provided the trainers with a great litmus test for gauging the effectiveness of a workout. Simply put, “does it make you more fit?” By providing a platform to face that inner voice that challenges us daily, I believe that going for an occasional run makes us more physically and mentally fit. If you are one of those people, like myself, who have avoided going for a run at all costs, give it a shot, you will not be disappointed.
I believe that Coach Calvin has proper footwear for speed and accurac. However Coach George definitely has the edge in style with the hat on sideways. What I am wondering is where CJ will put the Dance Dance Revolution machine in the gym. Please comment on how many of the ten components of Fitness are involved in the game:
1. Cardiovascular / respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
Just when I think I have to take a rest day, you guys trot out The Bear? Now my soul is going to be tortured unless I suit up and roll tomorrow. I guess I can rest on Saturday and Sunday and when I am dead. Damnation.
Oh, and if you run with an iPod, you are not “alone” but accompanied by the chorus of your culture–not that that’s a bad thing. I mean, if it makes you fit.
This is my first time with the “Bear” and my first reaction was, “that’s crazy!”
Speaking of running, I am out here at CrossFit English Countryside… I am here in the north of England visiting my grandmother who lives in a home. From my Aunt’s house, to my Granny’s is exactly 1.5 miles. I have taken to running there and back as a way to squeeze in exercise…BUT NOW my Granny is timing me! I call her on my way out of the door, and she stares at her watch the entire time, and then calls out my time as I careen through the doors of the nursing home. She’s the toughest coach I’ve ever had! I run past pastures, fields, cows and horses…tall hedges, nettles, the whole country bit. Everytime I finish, she looks up and tells me I must go faster next time (imagine in British accent).
Yesterday it went like this:
1.5m to Granny’s
then she timed me on a loop: 3m
and AGAIN on the way home 1.5m
Today just 1.5 there, and 1.5 home.
Damn, she’s good!!
See you guys in September!
Ali Incredible
Happy Friday all!
Ali, thank you for sharing. Sounds like an amazing trip. Enjoy every moment.
This is a big shout out to Coach Sage: YOUR CLASS ROCKS! Yesterday I had my first session in Sage’s Oly class and I must say it was the highlight of my day. My legs are S-M-O-K-E-D. For those of you who have not taken her class I highly, highly recommend it. I have been CrossFitting for over 2 years and every time I do OHS my wrists kill me. Sage mentioned yesterday to try narrowing my grip and I couldn’t believe the difference. My wrists didn’t hurt and I felt so much more stable overhead. That girl is one tough coach and a wealth of knowledge. So excited for next week’s session.
Hope everyone has a beautiful day.
Dantelope
Mike- I feel like you turned me into a crack head with that scaleen neck massage thing you did to me. More. More. More.
Justin – again very interesting post and something that has been a constant debate within my own approach to training. It is also interesting how “running” comes up as a topic of much debate. It seems that everyone agrees that running is necessary however no one really enjoys it and at the same time people want to develop an efficacy at it with as little work as possible. What is the right answer? I think the answer is predominantly dependent on the question…what are you training for? If you apply the very safe and protected explanation/definition of “fitness” from the CrossFit perspective I DO think that one can improve/sustain their running capabilities through the regular irregularity of the CrossFit run programming as they come up in the randomized variety of the daily WODs. However if the question becomes, can you compete in a running event (i.e. 7K trail run) solely using CrossFit as your main training protocol? I think you have an entirely different answer. Reference the recent debacle displayed at the 2009 CrossFit Games in the first event, a 7K trail run…the carnage that one run handed out was laughable….we’re talking 4.3 miles. The 2008 CrossFit Champion, the heavily touted “Fittest Person on the Planet” looked like he went 15 rounds with Muhammad Ali as he collapsed 3.5 miles into it. Should the “Fittest Person on the Planet” be able to complete a 7K trail run and not look like s/he needs an IV??? I think we all feel like we know what the answer should be…don’t we…if we are being honest? But maybe that is the start of a different thread and conversation. Will Smith once said in a speech, and I am paraphrasing, the two most important things in life are “reading and running”. Reading is self-explanatory, but I was caught off guard by Will Smith recommending running. What he then described was spot on and what Justin eludes to in the above post. Running allows you to develop a relationship with your “shadow” self. It is that voice in your head that can either be your strongest ally or your worst enemy. More times than not, unfortunately, it is your worst enemy, it is the voice that bargains with your soul…that tempts you to succumb…lures you to mediocrity…and says that it is alright if you stop, walk, lift lighter, don’t go as hard, give up, do it tomorrow, never do it…etc. Over the recent months I have faced this “shadow” face to face and it is a force that can not be underestimated but at the same time not overvalued…because at the end of the day it is only “thoughts” and you can go on, lift heavier, fight against mediocrity and stand apart, raise your voice, and do it now. At the end of the day, do what you need to do to do what you want to do, and train accordingly. To run a marathon you need to be comfortable with running a marathon (not to be read as running 26 miles, but running long). Lots more thoughts on all this…but I have rambled enough…here is a great clip that encapsulates perfectly what Justin was saying.
http://www.youtube.com/watch?v=1sElYG7LmUU
Blah, blah, blah
AT, Good post and yes I agree that the 7K should not thrash the fittest man on the planet but as you said we can bat that one around on another day. I haven’t yet chimed in on this running piece yet and will refrain from doing so until I can compose my thoughts on it. I say this because as you stated it is a matter of what kind of running are you wanting to do. If you specialize in running then I feel crossfiting as opposed to run training will not have as beneficial effect on your top level. But I am not starting this at 8pm EST.
The Bear:
POS: 95;105;115;120;125 so a total of 3920# according to the formula.
AT- Awesome thoughts, hope all is well brother.
“it is your worst enemy, it is the voice that bargains with your soul…that tempts you to succumb…lures you to mediocrity…and says that it is alright if you stop, walk, lift lighter, don’t go as hard, give up, do it tomorrow, never do it…etc.”
LOVE IT.
POS- look forward to hearing your thoughts too considering all your experience as a coach and athlete. Have a great weekend everyone-