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This Bear Complex is a BEAST!

You can create a complex of almost anything. I sometimes complex my coffee drinking with more coffee drinking. Kidding aside, complexes are a popular training tool that allows the athlete to build skill, strength,  and confidence with various movements in a continuous “unbroken” set. Recently, we have seen this technique move into the gymnastics world with great success.

I love the following complex because of its a fitting transition of movements given where the bar starts and ends.

This includes:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • BTN Push Press (Behind-the-neck)

One of the ways we try to challenge our members is by asking them to do two things:

  1. Add load when possible
  2. Complete under duress

Anyone good athlete can perform perfect technique when fresh, but a mark of a great athlete is one who can perform, on average, the same quality technique when tired. That’s more impressive to me.

We did that today by adding a small run/jog in between the complexes to increase the athlete’s heart rate while forces them to add load when possible.

The athlete’s score was the total amount on the bar when the workout was over.

This workout is the ultimate test of a Champion Athlete. High skill, great strength, good cardio. What more do you want out of life?

 

 

 

CrossFit Total: Things To Watch Out For

Anyone can test out their 1 rm max but can you do it when you have to complete three 1RMs with 15min caps on each?

By: Coach Luke

Strength: 1 RM strict press
(15 minutes to complete)
Things to watch for:
  • efficient bar path going overhead
  • bar over the base of the neck
  • elbows locked out overhead
Strength: 1 RM Back Squat
(15 minutes to complete)
Things to watch for:
  • efficient walk out
  • proper depth in the bottom position
  • aggressive coming out of the hole
Strength: 1 RM Deadlift
(15 minutes to complete)
Things to watch for:
  • bar near the shins
  • tight upper back
  • full lock out at the top

CrossFit Total Scores:

Here’s what you should think about so you don’t kill your back on the deadlift

By: Mario Ashley, MBA

We get so caught up on the START of the Deadlift that we neglect to talk about the FINISH. Don’t get me wrong, a rounded back at the start of the deadlift is horrendous. A flat, neutral, rigid spine is a pre-requisite, and non-negotiable to any pulling exercise. But what about the finish position?

It’s so important to us to talk about the finish that at Naples S&C we teach all our members how to Deadlift by teaching them the standing position first.

This top-down approach makes coaching much easier because when standing the way we do during normal conversation looks 80% similar to the standing position of the Deadlift.

Here’s what should happen in the standing position…

Image 1: This excessive hyper-extension and compression of the lumbar/low back is what causes back pain and injury. +/- a few degrees the shoulder should NEVER sit that far behind the hips.

Image 2: Although subtle, a great coach will notice that hyperextension is also occurring. This is typically caused by an overactive or tight hip flexor.

Image 3: The athlete’s heart is in the right place in that he wants to use his upper back muscles to help support the lift but he contracts the wrong muscles. Instead, he should start the pull by retracting his shoulder blades together while engaging his lats.

Image 4: This is the ideal FINISH. With the spine in a neutral position, his shoulder blades back and down, and butt squeezed he’ll have a great chance and lifting the heaviest loads while protecting his spine.

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