Indianapolis CrossFit Affiliate - TitanFit » Bear

Saturday 120114

Herb — Sat, 14 Jan 2012 17:58:45 +0000

Workout

Little Bear

Bringing CrossFit to ESPN

From Feb. 2009, DeAngelo (center) offers his expertise as ESPN Radio’s Ryen Russillo observes Colin Cowherd.

CrossFit has arrived at ESPN.

The CrossFit movement, which first gained popularity as a workout regimen for military serving overseas, quickly has grown to become one of the most popular fitness methods – and philosophies – for health-conscious people across the globe.

The high-intensity workouts include constant movement — real life movement — beyond your typical dumbbell curls. A CrossFit workout might include sprints, swimming, gymnastics, powerlifting and other endurance exercises all rolled in one.

As the demand for CrossFit grows, ESPN is embracing the phenomenon.

The CrossFit movement at ESPN is being led by Michael DeAngelo, the manager of the Employee Wellness & Services Center on campus, and his staff of avid CrossFitters.

Front Row had the opportunity to speak with DeAngelo about his efforts to bring CrossFit to eager ESPN employees.

FR: What is happening right now to bring CrossFit to ESPN?
DeAngelo: CrossFit is pretty big right now, and it’s definitely something we’d like to offer to our employees as another service on campus. To start that effort, we’ve had five personal trainers on our staff complete the CrossFit Level 1 certificate course.

FR: Why is it important to offer CrossFit on campus?
DeAngelo: Many of our employees do CrossFit and want to do CrossFit. Some do CrossFit workouts in our gym already. Employees these days have very little time to work out and CrossFit is a great workout for ESPN employees with hectic schedules.

FR: What are some of the next steps?
DeAngelo: Our next effort is to promote CrossFit workouts to our employees by bringing “Workouts of the Week.” CrossFit has done a great job of doing this on their website CrossFit.com — and we want to do the same in the corporate setting here at ESPN. We want to create a sense of community at ESPN among those who do CrossFit through friendly competitions and challenges. We currently offer bootcamp classes Monday and Friday from 12-1 p.m. which are instructed by one of our Level 1 CrossFit certified staff so there is usually some inspiration in that class.

Overtime, we will be expressing our workouts/programs here and more and more will become offered.

FR: ESPN2 has televised the Reebok CrossFit Games over the past several months. Do you think ESPN employees have what it takes to compete?
DeAngelo: We will have several ESPN employees involved in the CrossFit Open, in late February or early March. It’s a six-week competition where employees will do a workout of the week and then post their time based on a video they submit. Based on that video, if they rank high they could be asked to go to regionals. We have a number of employees that we could help get where they want to go, whether that’s the CrossFit Games or the regionals.

ESPN2 will televise episodes of the 2011 Reebok CrossFit Games on Sunday, Jan. 15, at 6 p.m. ET and Sunday, Jan. 22, at 8:30 p.m.

What is CrossFit?

The video below, available on the CrossFitHQ YouTube Channel, gives you a sense of what it’s all about.

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Herb — Sat, 06 Aug 2011 03:19:40 +0000

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The BEAR!
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Herb — Mon, 14 Feb 2011 02:54:32 +0000

Workout

Grr, says the bear…

“The Bear”
95 lbs – 21, 18, 15, 12, 9, 6, 3 of:
Dead Lift
Hang Cleans
Front Squats
Push Press

Complete 21 Dls, then 21 Hang Cleans, 21 FS and 21 PP, then move to 18 of each. Finish with 3 of each for a good time!Similar Posts:

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Sunday 101212

Herb — Mon, 13 Dec 2010 17:39:22 +0000

Workout
For time:
1 – Burpees
2 – 95 lbs PP
3 – 95 lbs FS
4 – 95 lbs PCLS
5 – 95 lbs DL
6 – Box Jumps
7 – Pull-ups
8 – Push-ups
9 – Ab Mat sit-ups
10 – Air Squats
11 – 53 lbs KB Swings
12 – A 500M Row

So the workout is:
1 Burpee
then 2 Push Press and 1 Burpee
then 3 Front Squats, 2 Push Press and 1 Burpee etc…

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Thursday 100308

Herb — Thu, 08 Apr 2010 02:37:35 +0000

Grrr!

Workout
“The Bear”
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Push PressSimilar Posts:

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Thusday 090625

Ryan Simmons — Wed, 24 Jun 2009 15:01:00 +0000

Workout
For time:

5 rounds of – The Big Brown Bear
15 – 135 lbs DL
12 – 135 lbs Hang Power Clean
9 – 135 lbs Front Squat
6 – 135 lbs Push Jerk

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Sunday 080706

Ryan Simmons — Sun, 06 Jul 2008 12:39:00 +0000

Workout
For time:

Big Brown Bear
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6 – 135 lbs Push Jerk

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070909

Ryan Simmons — Sun, 09 Sep 2007 20:18:00 +0000

Grrr! says the BEAR…at least that is what I remember from my old see & say.

Most call this workout “The Bear!” During the workout you will call it something, alright!

Workout
For Time:
21, 18, 15, 12, 9, 6, 3 reps of:

95 lbs Deadlift (DL) +
95 lbs Hang Power Clean (PCL) +
95 lbs Front Squat (FS) +
95 lbs Push-press (PP)

To clarify, the workout is 21 reps of each of the above, followed by 18 reps, then 15, etc…
It is a beast*, especially for those that are new to MetCon workouts. I have found the first set of PP (the last of the 4 exercises) is the hardest – and makes one think about quitting. DON’T!

If you are new to MetCon workouts, SCALE this one. It will repeat so you will have an opportunity to do it at 95 lbs or even higher weights. For a few, 45 lbs will do, for others, try 65 lbs. Regardless of the weight you select, FINISH the workout!

This is one of those, “Putting Money in the Bank” workouts which will improve your overall fitness more that you can imagine.

* I use the word “beast” way too often

JB doing PCLs…

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