"Bear Complex"

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Demo of "The Bear"

You're on a road trip and the only place to eat for hours is McDonald's. What do you order? Post thoughts to comments.

Strength:

Front Squats 3,3,3

WOD:

Three rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

What award would you love to win and for what achievement?

Post to comments.

CHOCOLATE FROSTED SUGARBOMBS! ... and more...

Nutrition Seminar and Paleo (Cooking Demo!) Potluck:

WHEN: This Saturday, the 21st, at 4 - 5p for the Seminar, 5-7p for the Potluck

WHERE: Seminar at Tribe, Potluck at Justin and Alycia's House - 135 North Valleybrook Road, Cherry Hill, NJ 08034

WHAT: If you're a member of the Tribe this seminar is part of your membership. You cannot be an athlete and not at least take one hour to think about what kind of food is fueling your performance. This is your opportunity to learn, get directed toward resources to learn more from, and to move one step closer to reaching your goals.

HOW MUCH: Seminar is free, Potluck is bring a dish or if not, bring $5 per person, please.

Please sign up on the Google Calendar and let us know if you are coming to the Potluck portion too! Thanks, guys! FUN TIMES AHEAD! :)

Tigers know best.

Hip extension is critical to getting the load overhead.





Coach Burgener on Power Snatch


Burgner Warmup with a weighted PVC or empty bar depending on athlete
(click on link for details)

“Randy”
75lb Power Snatch for time, 75 reps


Brain food: If you won a lottery ticket and had a million dollars, what would you do with it?

Post to comments:

Marcy pulls more than her bodyweight!

Workout taken from CrossFit Milford. (check out their site!)

Deadlift

5,5,3,1,1,1
compare you 5 rep max to 9/23/09
*Post weight and comments below

then

Partner box jumps. Each time must complete 200 box jumps, when one partner stops there progress the second partner starts. Keep this form going until you reach 200 total jumps. All box jumps must be "unbroken." Scale up or down according your level.

You can choose your last meal. What will the menu consist of?

Post to comments.


Beers and Burpees (The comical blogging journal of Erin Kelly, Krista Tobin and Kelly Lockman)

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare your time to the rest of the CrossFit community.


List 5 people at Tribe. Then describe each of them in 5 words or less.

Post to comments.

Work easy.


Rest hard.

Today's W.O.D comes from CrossFit Endurance

Front Squat 1 set of 20 with a weight you should only really be able to do 10 with... Do not re-rack weight. Fair Warning!!! You should meet "God"

RUN or Row (pick your weakness) for: 5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off.

"Your weaknesses is a recipe for incapacity and error."

-Coach Greg Glassman, Founder of CrossFit