WOD: Monday 3.8.10

CFOIB has a new "auto-pay" feature. An AutoPay is a series of monthly scheduled payments that conveniently charges an athlete's credit or debit card on a monthly basis. There are no sign up or cancelation fees associated with this new feature. If you wish to cancel your auto-pay for any reason and at any time all you have to do is inform us prior to your next auto-pay date. Its as simple as that! Please see Karen to set up your auto-pay this week. 

CFOIB: Kip it up! 

Pull-ups or fetal position? Doesn't matter, Calvin is back! 

This week- everyone will work on pull-up technique. 

WOD

“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

 7 sets without the bar resting on the ground

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground. At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets.