VOLUME
A – Jerk EMOM 6 x 2 (75-90%)
B1 – Press 5×8 (65%) (Final Set is AMRAP)
B2 – Bent Over Row 5×8 (55%) (Final Set is AMRAP)
TECHNIQUE
The Bear Complex
2 Rounds for time of:
500M Row
Rest 6 minutes
Post load and time to comments.
This time last year… Glenn wrote on Why Olympic Lift.
Technique!
-Bryce Wood
With the new programming in place, and most athletes finding their way into technique or volume programming, the emphasis on better technique is as important as ever. This is not a write-up on why the technique focus is better or worse than the volume focus, but as to what you can truly to with your raw strength with better technique. I’ve been coaching and working out with CrossFit Chicago since July 2008, and there hasn’t been a week that has gone by in my training that I haven’t studied or tried new techniques for one lift or another.
Doing the Juggernaut Training System based volume program, I’ve learned a lot about my technique or lack thereof, and the effect that it has on my lifts. No, I’m not afraid to say that my technique is not perfected, and I’m also smart enough to know that it probably never will be. Being open and eager to seek out work on your technique is the key to instantly becoming more successful on all the lifts you do at CrossFit Chicago, and likely the key to prolonging joint health for the rest of your life!
Regardless of how strong or weak you may think you are, finding better ways to move throughout your strength work will yield better and faster results. Have you hit a plateau lately? Fixing your technique is likely a cause! Some of the most experienced and strongest lifters in the world seek out the best coaches in the game, and will immediately hit PR’s with constant work on improving technique.
So what do you do next? Find out what are the causes for your inefficiencies in your movement.
Option 1. It’s mobility. If this is the case, you need to attack that harder than anything. Increased mobility, if you are lacking it, should be put ahead of any accessory work that you can imagine, and hitting proper positions will allow you to turn on muscle groups that you didn’t even know you had. If this is you, seek out a coach, and/or do your homework on www.moblitywod.com to find ways to address your priorities.
Option 2. You haven’t engrained the proper motor patterns. This takes time and consistency over time to build. This is also a tough one because it takes some patience. The best way to get around this is to practice perfect reps every time you move the barbell. When you’re warming up for squats or cleans with the barbell only it should look the same as when you are going for a new PR. Practice moving with speed in the correct motor pattern, and you’ll adjust to it more quickly.
Option 3. You are just too hardheaded to try a different technique because, “you’ve been doing it this way my entire life.” Guess what? Your junior high, high school, or college coach may not have had all the tools to make you a better lifter. As a staff we study the methods from the best lifters and coaches in the world to make sure you have all the tools to be successful. Be open to any and all coaches who dish out technique work regardless where they are in relationship to your strength. Believe it or not, sometimes taking a step back to work on technique will translate to more PR’s down the road than the one you’ve been using your whole life.
Take this for what it’s worth, and tap into what you could potentially become with better technique. There are a million great videos of Olympic Lifting and Powerlifting out there for you to learn from. If you need help on where to go, as always ask a coach.
WOD from a few days ago
AMRAP in 12 minutes
5 TTB/PU
10 Burpees
6 rounds 1 PU
Tried what Alex advised EMOM did 42,45,1:01 for first 3 rounds then I burnt out massively, Alex you are a machine.
@Battle Creek Crossfit (Battle Creek, MI)
Push Press
5×5 @ 175#
WOD:
5rds
10 T2B
10 KBS @ 1.5pood
10 HR Pushups
10 Squats
7:01
All movements unbroken but was moving kind of slow this morning because of a lack of sleep and thus motivation.
Looking forward to partner workouts tomorrow.
“Increased mobility, if you are lacking it, should be put ahead of any accessory work that you can imagine, and hitting proper positions will allow you to turn on muscle groups that you didn’t even know you had.”
BOO-YEAH!
Get to yoga.
Sunday, 9-10am
Tuesday, 7-8pm
Email Melissa d. for more details: melissa@crossfitchicago.com.
Also where is the category for most traveled Chicago crossfitter?
Bear complex: Up to 70#
Was a good opportunity to test out my thumb incrementally with weight overhead. Had no pain at 70 which is encouraging :)
500m row: 1:56.5 then 1:57.7. Need to work on developing this gear.
Jerk 6×2 EMOM – 185, 185, 205, 205, 185
Press/Row 5×8 – 100, 100, 105, 105, 105
AMRAP Row 15
Great cues on press from Anthony and Bryce, thanks
Metcon: 1:33.8, 1:40
Wanted sub 1:30for both but hamstrings were crushed
Bear @ 85#, Failed after 3 rounds at 95#. Poor conditioning and mental strength came into play here.
500M Rows – 137, 1:44. Really need to work on my pacing. Crashed after 200M on the second row.
Bear
75#,
Round 1 – 4-3
Round 2 – 3-2-1-1
500M Rows
1:39, 1:50
Day 3 as I’m back to Weekday Paleo after a 6 month layoff…woof.
Jerk, EMOM 6×2
#215-225-235-250 (2x PR)
Only got in 4 rounds as I let the bar go to the ground on round 3 and had to unload. Happy with the PR jerk for a double,
Press – 4×8 @ #110
1xAMRAP – 13 reps
Row – 5×8 @ #110
First time pressing in three weeks as I’ve been having some shoulder issues, felt decent so we’ll see how it recovers tomorrow.
Metcon
1:41
1:46
As I told MarcS after, round 2 was a max effort but certainly didn’t look like a sprint. Welcome Back Week has been rough.
Good luck to all those competing this weekend!
Really fun warmup of dodgeball with the 6am this morning.
The bar complex: 1st set @45#, 2nd set at 55#. Can probably get a bit heavier on this, but ran out of time.
Metcon
1:56 (fastest 500 m row ever, but completely gassed myself after the first 200 meters and really struggled to finish)
2:01 (just didn’t have anything left, legs were on fire)
Fun warm-up
Bear complex @ 115
Thanks for the tips Jonny.
Row – 1:38 – 137.8 (PR -0.6s)
Bear complex at 50#. 1st 500m row at 2:13 and second at 2:17.
Good luck to Erin and all those competing this weekend!!!!
great to have a 6am 400 m run in Janurary!
Bear complex @ 65
did a few rounds at 70
Row
1:54
1:57
Today was a good day at CFC.
Row: 1:54 (probably over a 10sec PR!)
Row: 1:59
The 9am girls rocked this workout!!! and the guys too.
Crazy/ bad ass workout today! I still can’t walk properly.
Volume:
Jerks- 175
Push press- 5 by 8 / amrap of 9 @ 100
Bent over rows- 5 by 8/ amrap of 12
Row#1: 128.1
Row #2: 133.9
Agree with Abbey on the run this am – felt so good out!
Bear complex @ 45# and then 50#.
Should have tried 55#. Wrists killed on this one! Finally ordered some wrist wraps as I hate how many of my lifts are limited by my wrists – hoping they help!
Row – 2:07 and 2:05.
Got this in last night.
Skipped the jerks.
A1 – press 5 x 8 @ 115
A2 – bent over row 5 x 8 @ 115
Wanted to do the amrap, but resisted for this weekend.
Row 1 – 128.6
Row 2 – 126.8
Technique Work:
The Bear Complex was new to me, but a good workout. I didn’t push for higher weight, just worked through the movements and focused on form.
75#
Metcon: 2 x 500m rows
1:37
1:45
Rowing is becoming one of my strong suits, if I have any….
@ CrossFit Ofallon
Jerks 195
press 135 – 10 reps on amrap
bent rows 135 – 13 reps
row
1:26
1:39
Bear Complex at 45#
Rows:
2:03
2:07
Bear Complex
1@55#
2,3@65#
Row was horrendous. I felt like I was using the same technique Kurt used in that video!!!!
2:02/2:06.5
I’m quadding the hell out of it. Not cool. Thanks to DJ Bryce for the tune selection!!! Good luck to all the folks competing this weekend!!!
Volume Work:
A – 185X3, 195X3 only the final set had good technique. Thanks to Bryce for the cue to worry about getting ‘down’ in my split jerk.
B1 – AMRAP 11 @105
B2 – AMRAP 19 @105
Conditioning -
Tried two techniques. 1st round I went out blazing holding a 1:30 pace and then fell off hard in the last 150m. 2nd round I held steady around 1:44 and then turned on the jets at the end. Result – exactly the same time in each round. And wobbly legs afterwards.
1:40, 1:40
Good Luck to everyone competing this weekend!! Kick ass!!
It’s interesting how the 400m run outside this 6 a.m. felt warmer than it does outside now…
Bear complex = 7rds @ 65#; then 7 rds @70# (after staring at my bar for some time; then questioning the need to go up in weight with Abbey)
2x 500m rows with Melissa S. and “MOM” Cheng rowing at rest period:
1st row = 153.5
2nd row = 1:56.2
Good luck to all competing this weekend!! Rock it!!
Great coaching from jonny this 11am
Bear complex 75#
Metcon: 146.5, 152.9
Ervin and I were solo with Vu at 11.
Bear at 65#, that second PP was brutal
1:59.1/2:01
This illness is no good for Brett. He hasn’t worked out in 4 days which is the probably the longest he’s gone in 10 years! He’s talking some crazy shit about a burger or pizza! Slippery slope.
Jerks EMOM 185 (3) 195 (1) 205 (1) 215 (1)
Tried splitting with my righ foot forward due to bum Achilles. Worked out better than I expected.
Press 5×8 at 105# Amrap = 10
Row: 1:32 & 1:37
5 sec difference.
Good luck to everyone at the competition this weekend!
2 something and 2:09
9 a.m. women were amazing with the rowing!
I love it when Brett Raz wants burgers and pizza!
Bear Complex 55-65-75-85-90-95-100 (f x2)
Couldn’t get this off the back.
Rows: 1.50.5/ 1.54.2
Good Luck everyone!!
5th day in a row and my body feels like mush and I have no energy!
This Old Man needs some rest!
Split Jerks
2 reps EMOM for 6 minutes
185-185-195-195-205-205
My form sucks
Press
2×8 @ 115
BOR
2×8 @ 115
I was a mess! Called it there!
Didnt have a shot at the 2 500m rows.
1:36.6 – started out nice and easy around 1:40 and then started to sprint with 12 left which turned out to be way too late!
I was a goner for te 2nd 500m row
1:56.4 – I was jello. Couldn’t pull and push off as my hammies were putty.
Taking Saturday and Sunday as rest days!
Meant to say – started sprinting with 125m left which was way too late!
Who hates their IPhone??!?
I DO!!!!!
Signed up today im a cross fit newbie the 500m row kicked my ass. Im hurtn but Cant wait to go at it again tomorrow
Today:
First, I kicked ass at dodge ball.
Next: Bear complex @ 95#, failed twice at 100#. Now that I have returned for the p.m. classes to work the desk, I am informed that we were supposed to do the complex 7 times without dropping the bar. Instead my class found a 1 rep max of the 5-movement complex. Oops! but also pretty happy ab that mix-up ;)
500m row: 1:52 & 1:55
Holy crap. I’m famous!
Jerk. EMOM 6×3 55# DB
Press and bent over row 5×8 #45 DB
Last set AMRAP 12 press 17 row
2 500m Row sprints
128.4
145.5 (holy drop off bat man!)
Post: Forearm roll ups w/#15 plate with Joe P. and Rich G.
Bear complex at 42#, 52# and 57#
I think I could have done 60 or 65# might try soon.
500 m rows
1:53 and 1:55
Ouch, I can’t get off the floor of my bedroom and I have a giant welt on the back of my neck from lowering the bar on my back during the bear complex.
Bear Complex: 75-95-105-115
No time for round 5, but I had nothing left in the tank anyways. This was fun and challenging.
Rows: 140.5 and 147.2
I never recovered from the complex. My legs were burning after the first 200m in round one. Weak sauce. Even Rich beat me.
Great fun at 4 with coach Sara today. This other guy Rudy stopped by to help the volume crowd too. He’s pretty good, might even know a thing or two about lifting.
Jerk- 6×2 #155. still nursing a sore back, resisted the urge to get to my real weight. Good news is the back doesn’t hurt.
Press 4×8 #95, AMRAP=10
BOR 5×8 #95, didn’t AMRAP, ran out of time/motivation
Rows were interesting:
1:35.8 for the first. Very happy with that
1:51 for the second. Not so happy, but I was toast.
Shout out to Jonny and Cam who were heckling me from the bench on my second row. I pushed pretty hard for the first 150m after which I pretty much gave up. I’m not that mentally tough and really my body just didn’t want to cooperate. Glutes and hams are fried!
@ Caitlin, was gonna say…”how did ultimate 12 o-clocker get so many d*mn rounds in?!”
It all makes sense now…
@MegRaz: BrettRaz wants burgers and pizza?!?! We definitely have the same sickness, JK syndrome.
UPDATE: I just got off the floor, but I still have a giant welt on my neck. Thanks for killing my Friday night CFC!
Jerk EMOM 6×2: 125-125-125-125-135-135. Ended about 81%, Wanted to go higher, but the technique didn’t seem to be there.
Press/Row: 85-75. Had to downshift because on 2nd rd I only hit 7. Only 7 on AMRAP too. I think I need to work on better shoulder mobility as Bryce states.
Met: 1:44, 1:46. On first row, established a good rhythm and went all out on last 100. On second, tried to go all out on the last 159, but ran out of gas.
TECHNIQUE
The Bear Complex
7 reps of the 5 movement complex without dropping the bar
@55-65-75(f, 4reps)-75#
2 Rounds for time of:
500M Row
Rest 6 minutes
159.4 & 209.2
Today was a muscle and lung burner for me, a great way to finish my Friday.
Oooh, I just saw that diss, A$$ Clown! That’s right I beat you, and don’t forget it! Enjoy your weekend and your welt. :-P
Great start to the weekend.
Bear complex: 75#, 85#, 95#, 105#, 135#(F@4)
2x500M @ 1:35.2, 1:35.5
I really wanted to pull negative splits, but I’ll take it. Could not have done it without the massive support during the last 200. Thanks everyone!
So, what was the correct way to do the Bear complex?
If you click the link (it’s bold) under “TECHNIQUE” in the written blog it will take you to a Youtube link that has all the info on how the bear is supposed to be done.
As far as the weights were concerned today?
Some people only did it for 1 rotation of the complex for 1 round instead of 7. Way different of a workout.
Glad everyone made it out of freeze tag safely! Have a great weekend all.
Pre: Was hoping for a 400m run. Settled for freeze tag, which was awesome. Oh, and the CFC Paparazzi (JVu) was out in force taking pictures of this fine banana suit!
Jerk at 135#, which a little above 75%. Not one of my more confident lifts, so just tried to lock in some good form here. Good tips from Coach Anj!
Press: 115-100-100-100-AMRAP at 95: 11
BOR: 115-100-100-100-AMPAP at 95: 15
Had a brain cramp on the math for the first round. The answer is no, I’m not smarter than a fifth grader.
Row: 1:34.0 and 1:36.0. Really thought I could push the first round down a little farther. Spent a good chunk of time rowing at a 1:31 pace, but somehow still ended up petering out a bit at the end. Second one gave it everything I had.
Made it into a 5pm class, so much fun!
Volume
Jerk: 6×2 at 85#’s
Kept this light as I wanted to make them perfect.
Maybe a little too light.
Press:
Struggled here today, maybe because of the wall balls yesterday!
3×8 at 48, 1 x AMRAP, 8 reps
Same for bent over row
2 x 500 m row, 6 min rest
2:08, 2:13
Post wod: First attempt assistant coaching a class! Thanks for being patient with me 7pm crew!
Shoot, i will now be posting as above…
thanks Bryce!
You go Ms. Wani with yo bad self!
Rudy – I think you mean Dr. Wani!
Umm… No Anjalitha was not yet a Dr then!
Freeze tag was pretty fun. I might like that more than dodgeball.
Bear Complex (Yay for things named Bear!):
55-65-65-70#
Ran out of time to do 75#. All that pretty much kicked my butt though. To be clear I did 4 sets of 7 reps of each movement.
2x500m Row
1:50.8 (PR!!!) and 1:57.2
Post: Mobility
Hope I’m refreshed and mobile for the 9am!!!
Fill out the awards nominations – even if you just nominate the coaches!!!
Dr. Wani has a ring to it though. I also like “Obi-Wani-Kenobi”
TECHNIQUE
The Bear Complex
45-55-60#. Started and finished one out of seven at 65 but then Sara called time. I possibly could’ve finished but it would’ve taken lots of time. Good challenge.
2 Rounds for time of:
500M Row
Rest 6 minutes
1:53.0 and 1:57.9
really wanted to keep both times under 2 mins. goal accomplished. definitely coasted 100-150m in both sets, legs and lungs just gave out at different points.
post: 2 rounds of freeze tag with the 6pm class. that was awesome (and exhausting) fun!!