{"id":954,"date":"2009-10-16T17:19:14","date_gmt":"2009-10-16T23:19:14","guid":{"rendered":"http:\/\/foodblog.familyofgoldsteins.com\/?p=652"},"modified":"2009-10-16T17:19:14","modified_gmt":"2009-10-16T23:19:14","slug":"bear-complex-friday-part-ii","status":"publish","type":"post","link":"https:\/\/blog.familyofgoldsteins.com\/?p=954","title":{"rendered":"Bear complex (Friday Part II)"},"content":{"rendered":"<p>As I mentioned in my <a href=\"http:\/\/foodblog.familyofgoldsteins.com\/?p=649\" target=\"_blank\">last post<\/a>, a few of my friends did the &#8220;bear complex&#8221; WOD @ crossfit central yesterday. It looked like a lot of fun. Given the cardio nature of our workout this morning, I thought a little strength training wouldn&#8217;t hurt =). <\/p>\n<p>The workout consists of five (5) rounds of the the following: <\/p>\n<p>7 reps of&#8230;<\/p>\n<ul>\n<li>Power clean<\/li>\n<li>Front squat<\/li>\n<li>Push press<\/li>\n<li>Back Squat<\/li>\n<li>Push press<\/li>\n<\/ul>\n<p>Given the lesson I took from my <a href=\"http:\/\/foodblog.familyofgoldsteins.com\/?p=648\" target=\"_blank\">workout with just hang cleans<\/a>, I decided to be a little modest on this one as I have no idea what my capacity is for a workout like this. With that in mind, I started with 65lbs on the bar. My 5 sets broke down like this: <\/p>\n<ol>\n<li>65lbs<\/li>\n<li>75lbs<\/li>\n<li>85lbs<\/li>\n<li>90lbs<\/li>\n<li>95lbs<\/li>\n<\/ol>\n<p>In the end, I think that I could have done more weight, but it was still pretty damn challenging to do all of that without putting the bar down for the 7 reps. I will look forward to not working too hard over the weekend. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>As I mentioned in my last post, a few of my friends did the &#8220;bear complex&#8221; WOD @ crossfit central yesterday. It looked like a lot of fun. Given the cardio nature of our workout this morning, I thought a little strength training wouldn&#8217;t hurt =). The workout consists of five (5) rounds of the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[40,60,145],"class_list":["post-954","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-crossfit","tag-fit-forge","tag-workout"],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/954","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=954"}],"version-history":[{"count":0,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=\/wp\/v2\/posts\/954\/revisions"}],"wp:attachment":[{"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=954"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=954"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.familyofgoldsteins.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=954"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}