■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.
The “Bear Complex” Rules:
1. This is one rep: Power Clean, Front Squat, Push Press, Back Squat, Push-Press.Do that seven times for one round. Do 5 rounds total.
2. You can rest as long as you want in between rounds.
3. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
4. Goal is to increase loads each round to complete “The Bear” with max load.
OOOOOOOOOH PAINNNNNN! I realized that Thursday is actually my rest day.. But I can’t miss this one!! See you at 11:45!
Janine,
Feeling a bit under the weather today. WIll not make it tonight if someone wants my 7:30 spot. See you Friday at 5pm.
oh no Kezia! You may feel better by tonight though…? hope u get better soon
Again, there’s a few of us meeting at 11:45 is some people can’t make any of tonight’s class.
there’s a Digital kitchen scale on sale for 60% at Canadian Tire today.
K i was wrong.. I need my rest day lol
Janine,
looks like my day is gonna be a long one…..won’t make the 5:OO class..will be there for 7:30 if thats’ cool.
Janine Rocked the WOD!!!!!!!!!!! You’re my hero!
Hey Janine !
BBQ Tomorrow ??? Don’t tell me, BBQ means Back Squats, Back Extensions and …. hum Quidditch ?
Last week, You want us to begin the Zone….. IT’S A TRAP EVERYONE !!!
Whatever, I’ll be there ! Hum, BTW where is it ?
rocked it? lol.. i doubt.. but i did do better than last time
CFWU x1
“Complex BEAR”
35, 55, 65, 75, 80PR! (last time i only managed 2 sets with 80)
90…x2
another attempt at 90… x2
for fun, attempt for 1x 95 .. Failed
all failed reps were missed at the press behind the back
pooped! Burpee mile hit me harder today. My shins are DEAD… or alive.. whatever. they hurt like hell.
PM class… i really wanted to do better than 80
so .. warmed up again with 35
85… x4 failed 5th at press from behind. lol. probably too tired by now
Anabelle,
too many people are away/sick/working… so we’ll pospone it later. Sorry. Keep Zoning! (and.. paleo/zone BBQ are possible by the way
Hehe I know ! I don’t eat steak, hot dog, hamburger with my BBQ.
Salmons, Shrimps, Chicken … Hummmm
Zone is great !
See ya tomorrow at 5PM if I don’t feel too bad with the flu shot !
CFWU X 1
THE BEAR COMPLEX
5 Rounds of 7 reps:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
45-65-76-85-115… Only got 4 full reps at 115 cause the bar slipped and it touched the floor. But it was still fun