Birthday Bear


Happy Birthday Jorge

This one goes out to one of our die hard morning peeps – Jorge Hernandez. He’s been a regular in the morning classes for a long time, and he’s been requesting the Bear Complex for his birthday in just about every way you can imagine. He emailed me, texted me, Facebooked me, and even sent me some smoke signals while I was on vacation with the fam. It took some shuffling things around, but that request had to be met. So happy birthday Mr. Jorge. For all those who love Bear Complex, give Jorge a big thank you. For any haters, you have someone else to blame this go around.

If you need a little refresher on how the Bear Complex works, here’s an old school CF HQ video showcasing the beast:

Workout of the Day 8/20/2013 – Tuesday

Bear Complex – 5 Rounds:
7 Reps of the Following Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

The entire sequence counts as 1 rep and the bar needs to be touch and go at the start of each sequence. You can not squat clean at the start to count the Power Clean and Front Squat. You can, however, Thruster out of the Front Squat to combine the Push Press. You can also Thruster out of the Back Squat. Each Push Press (or Thruster) needs to be completely locked out with head through the window. You can rest the bar in the hang, the front rack, or the back rack during the sequence, but not on the ground. Rest as needed between rounds. The goal is to increase weight at each round. An example would be: 95-105-115-125-135. Keep your weight choice in mind and how it will affect your rest time so that you can complete all 5 rounds within the hour.

Compare to 2/8/2013.