What the hell is a barbell complex?!

Well, I learned what it is and I hope I don't have to do it again anytime soon!

This weekend I didn't do anything for my well-being.  I just ate bad food . . . but at least I wasn't overdoing it.  So I guess that kinda counts . . . ?

I was itchin' to do something yesterday and I felt like doing some Crossfit.  I checked out the local Crossfit website (Crossfit Ranch) and saw their workout posted for the day:

5x3 tempo back squat @70% (135lbs)
(smooth descent, hold at bottom for 3 whole seconds then fire up)
Run 400m
3 rounds of the BB complex (BBC)-
5 Deadlifts 85#
5 Hang Power Cleans 85#
5 Push Jerks 85#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

After the warmup (about 10 minutes), I rested a couple of minutes and started the workover.  The back squats were difficult.  Especially because I had to hold the squat at the bottom for those three seconds . . . and then try to explode up?!!! Ugh!  My legs weren't necessarily gone,but they were pretty close to it when I got back from what I used to think was a relatively short 400 meter run!

The deadlifts felt good, the HPC's started out good and the PJ's were beginning to wear . . . in the first round.  The next two were a friggin' fight.  The run sucked so bad the neighbors (who are awesome cause they work on really cool jacked-up Jeeps) were looking concerned.

When I got back, I took a few seconds to attempt to catch my breath and started up the next two rounds of the BBC.  I've never really worked with the HPC before, just some practice with the Burgener Warm-up.  I can tell you, I will definitely be using the Burgener Warm-up every friggin' day!  My form was all over the place!  I had to mentally check myself way too often that the bar stayed in a vertical line over my feet when popping the bar up and that I bent my elbows to get it to my shoulders.  And my shoulders were burning when doing the push-jerk.  IT WAS ONLY 85 POUNDS!

And then to run again, except the neighbors were smirking this time . . . jerks.  I completed the last round at 14:33 mark.  I took a while to get my breath back, which I felt was TOTALLY unjustified!  I can run three stinkin' miles non-stop damn it! WTF!

And when I was running . . . Oh! I wasn't running.  I was clomping like the fat guy I am! I had to remember to keep my head up and lead with my chest . . . which I usually did in the last half of each 400m run.

I'm only looking forward to tonight's run because I don't have to think about that workover.  Shoulders are sore which only means it's gonna be bad tomorrow.  Can't wait.

GD

p.s.
ugh! run smiley :)