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

[Whitney Davis]

45-55-55-55-60 time? 15+
3 sets of 10 GHD situps

[Sarah Rigby]

45,65,65,65,65,75 Thanks for pushing me Neil! I need the push when it comes to weights.

Enjoy the weekend everyone!

[kris]

55, 55, 65, 70, 70 = RX half+ (9:57)

[meg]

75,75,80,85,95 I loved this workout! Way to put it out there Julianne, we'll all get healthier together! FZN rocks! (I just have to say, I love it down here)

[vicki brooks]

didn't check time, guess my weight was a little lower than usual, think it was 50lbs, lil bar, 2 10lbs and 25lbs, i still felt very winded. guess that still smoking thing is killing my endurance. maybe time to stop??

[Lemon]

75, 65, 65, 65, 65.....ow.....
Vicki....YES!!! Please...it's time. YOUR time

Jules- I love seeing you too! Way to kill it today you really pumped me up and set a high standard for the rest of us today! You. Are. A. Rockstar.

25 full GHD sit-ups, working on bar muscle ups...you know...without hooking my leg over the bar...

1 hour hill work on the bike last night.
15 min. w/u
5X5 min. all out intervals, max resistance, 5:00 recoveries.
5 min. c/d

Today:
Tabata on the bike.

Meg- Absolutely!!! Love you!

[Sarah Rigby]

45,65,65,65,65,75 Thanks for the push Neil!

[Amanda]

18: somthing 65lbs
after the first round I was hurting and thought I would never be able to do the rest, that's what I love about FZN I somehow always do more than I ever imagined!

[Alashiya]

45-65-65-65-65

[ashlan]

45,65,65,65,(first try on round 5 got through dead lifts, and cleans, second try on round 2 same as first attment. third try. Finally did it thanks to everyone) 75 My arms are still shaking!

[FitZoner]

95,115,135,155,175 failed at rep 13. Picked it up and finished, but not in one go.

OUCH!

ONE OF MY FAVs ever!

[Em Dawg]

Taught a cycle class in the middle and end we did 20 tabatas.
Forgot to say how awesome Chaney is. Love ya girl!

[Heather MItchell]

That is freaking awesome!! way to go!!!

[Tara Jones]

45,55,45,50,55,65. Did one extra round because Neil made me feel a little guilty about not being at 65 the whole time. but it was KILLER. fun workout.

[Julie]

65,65,55,55,55 just realized I wrote my weight wrong on the board...frustrated that I didn't stick with 65# but those push presses got me. Maybe if I eat more than a half of an apple for breakfast...ya think that would help?
so...took out my frustrations on a 10 mile run:)VERY, VERY BORING on the treadmill! I am very thankful for i-pods!!!!

[Erik Dalton]

Ran my mile.
the work out maxed at 80 not incldng bar

[Red]

Is FZN a crossfit?

[Kath]

65,65,70,70,70 Rx forgot to look at the time

[Shay]

45,65,65,65,65 rx+
Thrusters were the hardest for me.

[Carlita]

75-85-95-105-105
cRaZy !! My legs and wrist still hurt

[Carlita]

75-85-95-105-105
cRaZy !! My legs and wrist still hurt

[Carlita]

75-85-95-105-105
cRaZy !! My legs and wrist still hurt

[Carlita]

75-85-95-105-105
cRaZy !! My legs and wrist still hurt

[Carlita]

75-85-95-105-105
cRaZy !! My legs and wrist still hurt

[Lindsay Foot]

5 rounds at 45# in 9:51
1 round after at 55# which was a killer after 5 so quickly

Tomorrow BETTER be a good day!