FitZone Advanced Complex

With a loaded barbell complete 5 rounds of:

5 dead lifts
5 power cleans
5 thrusters
5 back squats
5 push press

Rules:
1 - Rx - 45/65 (Rx+ - 65/95)
2 - Once you lift the bar you may not put it down until the entire 25 rep complex is completed.
3 - You may rest as needed between each complex.
4 - You may rest as needed during each complex as long as the bar is not put down.  

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At the FZN we are not big on "hyperfitness."  We believe that the pursuit of anything beyond our edict of optimal health is simply "good life wasted."  That being said, it is important to note we also believe "optimal health" is not easily achieved.  Nor is it pain free.  Far from it.  Those who workout using the FZN method can attest to the fact that using the word "difficult" to describe our program is a confounded and unmitigated understatement.  It is this very difficulty that is responsible for producing such amazing results.  

Occasionally the effectiveness and the advanced human capability produced by our methods is staggering to behold. 

Over the last couple of weeks I have been testing the effectiveness of the FZN methodology on several of our longer term citizens by challenging them to do a muscle-up.  Muscle ups are exercises that combine pullups and ring dips.  Either of these exercises alone are monumentally difficult in terms of single task accomplishment, but when combined they become exponentially more so.  This is because they combine several very difficult disciplines and skills.  Namely: strength, power, speed, agility, balance, coordination and accuracy.  

Many people train using very specific muscle up protocol for months and years to be able and capable of doing a muscle up.  Ultimately many fail to ever accomplish even one making the accomplishment of one a monumental exploit.

While the FZN does not use the example of someone doing a muscle up to promote our edict of optimal health.  We do however think it is healthy and wise that citizens of our community challenge themselves physically beyond what was previously thought possible.  For it is in these challenges that lie personal victories.  And in these personal victories lie profound benefits that traverse the full spectrum of healthy living. 

Chaney executes the first muscle up performed by a female at the FZN!

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Comments

[Troy H.]

IMPRESSIVE!!

[Richie Newhart]

Ran my mile today

[Stephen K.]

-Stephen K.
16:00 @95lb.
189.4

[RCR]

I did the Rx at 65# in 7:22. Liz wasn't happy with that so she made me Rx+ the workout for two rounds. Then I did 100 sit-ups and a little jump rope.

[Kindra]

2 rounds @#45
2 rounds @#55
1 freaking hard round @#65

[RyanL(age10)]

5 rounds, 45 pounds in 13:46

[Suzanne Martin]

I failed at RXing this workout but did an extra round of the first 3 moves. I did use 45#, just couldn't get the back squats figured out.

[RussL.]

18 mins ish. 115, 115, 115, 105, 105

[BrianS.]

Chaney, way to go.

I did the first round with 115# and realized immediately that was too heavy for me. Did the rest with 105#. 16:12. My shoulders are wasted.

I did Flabaway last night at 5:45. Meg said it was a "recovery day". Recovery day my a$$! Anytime the workout says "for time" it isn't a recovery day, not at FZN anyway.

[Julie G.]

14:10 - I did 3 rounds at 45lbs. and 2 at 55lbs. I should have started with 55lbs.

[Erik Dalton]

Ran my mile yesterday six min.

[Juliann]

11:01 Rx +. Had to ditch the back squats due to my shoulder, so I did front squats instead. Glad you're back today, Em!! You always make me push harder.

Okay. That's it. I'm going to say it out loud: starting Burst Cycle today. And yes, Emily, I expect you to ask me about it everyday!! I'll need all the help I can get!

[Dave F]

2 rounds @ 100lb then 2 rounds @ 135lb couldn't make the last 2 push press last round 100lb. I have no idea of the time! This one was "Damm thats tough"
Thanks Neil, Lizz

[Kristin D.]

55, 55, 55, 55, 65

[Taunya K.]

45,45,55,55,55.

[BrianS.]

Wow Dave! That's impressive

[Troy H.]

Brian, I agree...if it's for time, it isn't a recovery day. If it's for weight, it isn't a recovery day. If you're working out a FZN...it isn't a recovery day!

75 #, 7:08 - looking forward to having this workout come up again and being able to go heavy. Probably not as heavy as Dave, but hopefully more than today.

[Troy H.]

A recovery day is when you go to the "global gym" down the street. :)

[Peg]

5 @ 45 lbs.

[Jen L.]

55, 55, 55, 55, 65
couldn't finish last set of push presses. did them again at 55

[Julie Newman]

I hit the early..too early class this morning, but it is always great to see Liz.
1 @ 45 lbs.
5 @ 65 lbs.
16:40

[Em Dawg]

10:27 - RX
1@95#
4@75#
Almost in the YAK club today!!! Juliann, you are so awesome. You are the one inspiring me to work harder (and Lizz, love ya). BTW Juliann how is your first day of the Burst Cycle? I am nothing if not naggy, just ask my husband.

[Celesta]

45, 45, 65, 45, 55. I tweeked my back so I took it easy today. I know I could have and should have done all 65's but I didn't want to push it.

[COURT]

Em- I appreciate your push this morning
75-75-95-85-75- Push presses sucked!
Chaney- You are amazing!! I knew you could do it :)
Time: Really?

[Judy B]

Rx but didn't check time. Surprised myself I got all rounds at 45. Way to go Christine and wow! there were some heavy weights going with the guys at 6:30 am!