On Sunday we introduced you to the concept of the CBD Benchmark Cycle and dove into the details of the why and how. This week we’ll take a look at the fun in store for 2018/19 and give you a little more background on some of our selections. This year’s collection of workouts includes 13 total workouts. Of the 13, we have 2 that are considered short time domain (0:00-5:00), 4 in the medium time domain (5:00-12:00) and 4 in the long time domain (13:00-30:00), and 3 strength workouts. Lets take a look at a coulee of the selections.... “Fran” makes a (not so) surprising appearance and we’ve introduced a heavy barbell complex in the classic “The Bear Complex.” Lastly, we’ll be tackling everyones favourite conditioning WoD "The Ghost". Who doesn't love a good Double Under??

Fran

We are brining Fran in as it is the iconic CrossFit benchmark as nothing says CrossFit like a 21-15-9 couplet of thrusters and pull-ups. It has been said that “performance is directly correlated with intensity. Intensity is directly correlated with discomfort.” Fran is the epitome of intensity and often leaves athletes who do it properly with the infamous Fran Cough. Fran combines a gymnastics movement with a large range of motion barbell movement and uses weights that allow everyone to push far out of their comfort zone. It’s considered the bench press of CrossFit and we love it for the limits it pushes us to.

The Bear Complex

An area that serves CrossFitter's well is barbell cycling. we’ve noticed the gym as a whole could use more development in is the cycling through of barbell movements. The Bear Complex accomplishes this and it allows us to go heavier and heavier! A combination of a power clean, front squat, push press, back squat, and behind the neck push press also places us under tension for a time that is hard to compete with in other workouts. Please make sure to add good accurate notes on Beyond The Whiteboard on this one as we progressively get better at handling heavy barbells for long durations. Whoever said lifting doesn’t include cardio has never done The Bear!  

The Ghost

A true test of your will & want to succeed as well as a fantastic way to develop your cardiovascular system! There are few workouts like The Ghost to put you through your paces. Designed to mimic the tie domain demands of that of a boxer (3 mins work with 1 min rest), it packs a punch and is a great tool for us to use to test whether your sheer capacity is increasing or not. It'll also test out your rowing technique as well as see if those pesky double unders that have been troubling you are improving or not (are you working on them in practice??).  

Well there it is! let us know your thoughts and see you in class!