"All great change in America begins at the dinner table." – Ronald Reagan… not sure he was referring to "THE ZONE" though. 



 Speed and Power

The US Women’s Track & Field athletes are fininshing strong in Beijing.


WOD:  "The Bear"

***VIDEO DEMO:   http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv

5 rounds of 7 sets of the following sequence… 

  • power clean
  • front squat
  • push press    
  • back squat
  • push press

Goal:   Increase load each round until 5th rnd.  5th rnd should be MAX effort!!!


  1. No resting the bar on the ground during a round!! Rest in hang or squat pos.
  2. Rest as needed between rounds
  3. Squats must go below parallel
  4. Come to full extension on the power clean before starting the front squat
  5. The squat and push presses and be distinct or combined into thrusters. 
  6. It’s not for time.  Maintain excellent form start to finish!

Safety, safety, safety!!!!!  – Be careful when lowering the bar behing the neck.  Do not drop it onto your spine and use a wide enough grip not to hurt your shoulders.

0 thoughts on “Posted: 8/19/2008

  1. peter says:

    Today was a great workout. I did the bear as req. but finished my last round at 135 and had to rest after each set. Should I have gone to a lower weight and done the bear properly? I don't know, but I felt exhausted and good at the same time when I was done.

  2. Shawn K says:

    Actually there were several of us that did run a mile (including Viggo)… but due to the fear of retaliation, we opted not to post it… 🙂

  3. Tracy says:

    Missing the morning crew! Going to be there tomorrow. Are you guys headed to Cracker Barrell? or Crossfit?

  4. Shawn K says:

    Clair, just give it up already. Quit trying to be "like" the morning crew… and simply join the morning crew. It's an open invitation to those who rise before the sun. And no… walking in with a cup of coffee doesn't count. (Cracker Barrel, however, does.)