WOD 03/01/11

Jake WODs

crossfit, fitness, gym, richmond, barbells
Today’s WOD:

The Bear Complex

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds total, the goal is to move the most weight possible. Start lightish and go heavy. Score is heaviest load moved successfully. You may rest between rounds and while you are moving through your 7 sets, but the bar can not rest on the ground.

Old school WOD demo.

Advanced WOD:


3 Handstand Push-Ups
3 L-Pull-Ups
10 Squats

Starting today, we’re going to be including mobility work a couple days a week either pre or post-workout. It’s not optional. Do it so you can be better at life.

I try to make the majority of my posts as gender neutral as possible, but I think that I may unconsciously have leanings towards posting more for guys. This one is for the ladies and any guy with half a brain.

Every once in a while, I’ll link all of you to a site on the interwebz that is worth a serious read. Strong Is the New Skinny falls into the “awesome” category. This site is all about empowering women to kick ass in the gym so that they can kick even more ass out there in the real world. I don’t know what could be better than that considering the hoopla over being unhealthily skinny and fitting into a certain socially acceptable box. Not that my opinions are worth anything of real value, but I love all of our girls (and any girls) that really bust their tails to be the best they can at the gym. It’s startlingly sexy for a girl to be muscular and capable of doing pull-ups or moving a heavy barbell around. Embrace it ladies (and gentlemen).