Getting Complex

I was poking around the internet looking for information on the origin of the Curtis P, and benefits of barbell complexes, but not getting much satisfaction.  There wasn’t a whole lot on where the Curtis P complex got started.  All roads seemed to lead back to SEALFit.

As for barbell complexes as a category, the general consensus seemed to be that they’re a great alternative to traditional cardio conditioning, because they get you sweating, breathing hard, and your heart pumping, while also adding an element of strength training.  They’re also a great supplement to a traditional strength training program, because they get you sweating, breathing hard, and your heart pumping in addition to continuing strength development.  Basically barbell complexes take anaerobic movements and put them at an aerobic pace (sound familiar?).

Since what we do daily has a similar effect to regular barbell complex training, I think a great benefit to incorporating them into CrossFit is the mental element.  They’re called complexes, so they can get complicated.  Some mental coordination and agility is required, as it’s not always easy to link these movements together without pausing to think, or ending up on your ass.  They also demand some mental toughness to go hard after them, because it’s multiple movements to get one rep.  Every time you put your hands on the bar you know you’ve got several steps in front of you just to inch a little closer to the end of the workout.

You’ve all done very well with them in the past, so we wanted to throw a big set of them at you to see how you handle it.  I’m excited to see how everyone does Tuesday.  Just watch out for that second set of box jumps.

May 17, 2011

Strength: Hang Power Clean 3-3-3-3-3

40 Box Jumps (24″/20″)
20 Curtis P‘s (50kg/35kg)
40 Box Jumps

3rd Annual Navy SEAL Memorial Challenge – AKA “Murph Day 2011

In honor of Medal of Honor recipient Lieutenant Michael Murphy and all fallen veterans, CrossFit Fenway joins Windy City CrossFit, SEALFit and other gyms nationwide to host “Murph Day 2011” at 9 AM on Saturday, June 4th.   Proceeds will go to the Navy SEAL Foundation.  Any size donation is required to participate, and this event will be open to donations from supporters and spectators as well.  All donations are tax-deductible, please donate online, direct your donation toward the “Navy SEAL Memorial Challenge” and specify CrossFit Fenway in the comment section.  E-mail Eric if you’d like to participate in the workout and be sure to bring your receipt as it will serve as your ticket to compete. This is a fantastic event for a great cause, so please do everything you can to get friends, family, and the greater community involved!

12 thoughts on “Getting Complex”

  1. HPC: 60 KG. Not a PR but still pretty heavy so I’ll take it

    WOD: 12:05 @ 40 KG

    Thanks so much to everyone at CFF. It has been an incredible 8+ months and I can’t believe the progress I’ve been able to make. I am stronger and faster than I’ve ever been, and in better cardiovascular shape and the most flexible I have been since I stopped fighting competitively. This transition to Virginia is going to be difficult and I can’t wait until I’m back in Boston again so I can work out with all of you at CFF.

    All the best to all of you.

  2. HPC: 70kg
    WOD: 8:47 Rx. Total quad burner.
    Also after class I stuck around and managed to get my first muscle up! It wasn’t pretty, but it felt good to be at the top.

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