TEAM W.O.D. Monday 9/30/19

29
Sep

TEAM W.O.D. Monday 9/30/19

ATHLETE SPOTLIGHT FOR SEPTEMBER!

Name: Jordan Fuellner

Hometown: Republic, MO

Age: 31

When did you first start training at CrossFit Republic and what brought you to CFR? I started 2 years ago right before Thanksgiving. My wife was losing weight on her own and I was inspired to start working out again.

Tell us about your sports & fitness background: I took taekwondo for many years and went to school for personal training and got exposed to different forms of exercise.

How did you first get exposed to CrossFit? I had heard about it for years and kept driving past it on my way home so I decided to call and Marie convinced me to try it out.

What was your first workout and how did it go? I don’t remember my first workout but I do remember a team workout with Kristen and Rob and how awesome they were. Since I was fairly new, I wasn’t able to keep up with them but they made me feel part of the team.

Favorite Movement/Least Favorite Movement: Split Jerks or Squats in any form. I still don’t like Snatches (yet)

What class time do you typically come to? 6:30pm

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? I have more energy, more muscle, and just feel better overall.

Please share with us any favorite CrossFit or CFR moments: The moment I got my first bar muscle up after months and months of practice and then no one saw it happen!!

Any advice for people just getting started or new to CrossFit? Show up, put in the work, and have fun! The results will come – just be consistent.


TEAM Conditioning WOD – 35 min cap

Teams of 2, splitting reps however desired:
Buy-In: 2000 Meter Row

4 Rounds:
6 Rope Climbs
10 Bear Complexes (135/95)

Cash Out: 2000 Meter Row

GENERAL

  • We’ll grab a buddy and work hard
  • This is a longer workout that takes between 30-40 minutes to complete
  • Teammates can split up the work however they see fit

ROWS

  • The Buy-In and Cash-Out rows only happen once
  • After completing the 2000 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2000 meter row

BEAR COMPLEX

  • 1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
  • The limiting factor on the barbell will likely be the push press or back rack push press
  • Choose a weight that you could complete 20+ push presses unbroken when fresh
  • If teammates are using different weights, it’s ok to use 2 barbells

BEAR COMPLEX
With a longer workout today, we’ll focus our efforts on the movement that is less familiar – The Bear Complex. Below are Rope Climbs subs for athletes to consider, but we’ll spend the teaching section on the Bear Complex. There are a few things we can think about on our bear complexes:

1. What is a Bear Complex?
1 Rep of a Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press

2. No Blending Movements
Let’s try to perform each movement completely without blending them together. For example, athletes should stand up all the way on the power clean before front squatting. No squat cleans. Athletes should also stand up all the way from the front squat before beginning the push press. No thrusters. And so on…

3. Alternate Versions
Bringing the barbell back down to back rack is a fairly awkward movement. We do not recommend that athletes who have no goals of competing in the sport of CrossFit bring the bar down to the back rack from overhead. Instead, we can keep everything in front of the body to take the risk out of the movement with the following complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

4. Additional Safety
For athletes who do plan on bringing the bar down to the back rack from overhead, keeping a shirt on is a must. A sweaty bar meeting a sweaty body only increases the risk of the bar sliding off the body and the potential for a shoulder injury. A shirt is a barrier that helps the barbell stay put more effectively.

ROPE CLIMBS
Movement Subs

  • Reduce Reps
  • 5:1 Kipping Pull-ups or Ring Rows
  • 3:1 of 1 Strict Pull-up + 1 Knees to Elbow
  • 2:1 Seated Rope Pull

STRATEGY
BUY-IN/CASH OUT ROW

  • Looking for quick bursts on the rowers while the other partner rests
  • Switching every 200 meters gets the work done in 5 sets each
  • Switching every 250 meters gets the workout done in 4 sets each

ROPE & BARBELL

  • You can take a pretty straightforward approach with these 2 movements
  • Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds