Regular Class at 10:30 AM
Following crossfit moncton’s footstep (it looked too much fun to pass on…)
a little modified “Bear Complex”
5 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Complete 5 rounds. Rest as needed between rounds. Go for max load.
Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.
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Burpee Challenge: Day 61
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We all know how tough the CrossFit Workouts can be, they often kick our butt, leave us wasted and wanting more.The challenge with each workout is how hard to go, how heavy, to break it up, pace it, in general how to attack the damn thing. Well what is the most important factor? Technique. Yes, technique is the most important.Why do we get stuck not seeing times improve? Not able to lift more weight? Not beating our Personal Best? Why? Technique.So what do I mean by technique? Well for instance in a squat what do we always need to have? A locked in lumbar curve, hips come below height of the knees, weight stays in the heels, and knees track out toward toes.Which of those can be lost before the others? None of them. All of them are needed to be there every time.When you’re in the middle of a WOD, getting tired, the focus slips and the weight feels extra heavy what do you need to focus on? Technique. That’s why we are always yelling those cues to get on the heels, knees out, lumbar curve, all the way down. That’s how the results come. Expect to hear it even more often, have the demands on perfect form increase and the results follow suit.We’ll be re-instilling a technique portion into each WOD class whenever possible. It will usually appear after the warmup before the WOD but it may be after sometimes too, because when we’re tired is when technique often falters and can’t he allowed to occur. Written by Dave from crossfit PEI
and I will be running classes everyday very very soon. I’ve been busy these past few weeks trying to wrap things up, but I will have more time to look into this next week. Stay tuned for more updates. 
