Friday, 10-26-2012


Friday, 10-26-2012

Meeting for the 21 day strict paleo and sugar detox will be this Sunday at 5:00pm. Please be there!!

BEAR COMPLEX  3-3-3-3-3-3-3
Strict barbell complex of: Power Clean – Front Squat – Push Jerk – Back Squat – Push Jerk
**The barbell cannot rest on the ground at any point.  If you need to recover during the 3 complexes it is best to rest at the top of your back squat or in your mid section after finishing the behind the neck jerk.
**The bear complex WOD is 5 sets of 7 reps. Since we are doing sets of 3 reps you will be able t go heavier.
**Increase weight every set.
Here’s a little video inspiration and motivation for the end of your week:

CrossFit is tough…..really tough.  We all know that.  Occasionally it can be very frustrating as well for any level of athlete (ie as Jay Rhodes explains here).  Look at every WOD as an opportunity to improve your fitness as well as to accomplish something you never thought you could do  – a handstand push-up, linking double unders, getting your chin over the bar, doing a push-up from your knees, or a horribly horribly awful looking workout which you just want to finish.  CrossFit tirelessly exploits weaknesses; however it provides you with the chance to become a better and stronger person both inside and outside of the gym.  Fitness is a long journey and we appreciate that you are making that journey with us at Alpine!!
I often look back at this video when I need a little extra encouragement and I hope you will all do the same.  This is now one of my favorite quotes which I not only apply to CrossFit, but to daily life (at 1:30 in the video): “I don’t have to be THE BEST, I just have to give MY best day in and day out.”  BOOM!  Now get after it today!

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