Jan 24 2009

January 24, 2009

Published by at 12:01 am under Workout of the Day (WOD)

Saturday 090124

“The Bear Complex”

7 Sets of the sequence:

Power clean

Front squat

Push press

Back Squat

Push press

5 Rounds

Rest as needed between rounds.

Click here for a video demo and explanation of “The Bear Complex”.

Post loads for each round to responses.

Compare to May 27,  2008.

sarah-deadlift.jpg

Starting this Monday, January 26th we will be opening at 5:30 am through the month of February.  Here is how it will work.  Warm-up will begin at 5:30 am followed by the workout of the day at 6:00 am for those who come in at 5:30 am.  Warm-up will begin at 6:00 am followed by the workout of the day at 6:30 am for those who come in at 6:00 am.   

6 responses so far

6 Responses to “January 24, 2009”

  1. # Ginnyon 24 Jan 2009 at 11:14 am

    4.25 mile run on the treadmill
    Time: 36:33

  2. # Allisonon 24 Jan 2009 at 2:09 pm

    The Bear was more difficult than I was expecting.

    1st round: 45lbs
    2nd round: 55lbs
    3rd round: 65 lbs
    4th round: 70 lbs
    5th round: 75 lbs (only three on this one)

  3. # Breckon 24 Jan 2009 at 2:14 pm

    32/M/172

    “The Bear Complex”

    1st Round- 75 lbs
    2nd Round- 95 lbs
    3rd Round- 125 lbs
    4th Round- 145 lbs
    5th Round- 165 lbs
    Had to do a 6th round just to see if I could- 175 lbs

    Lots of rest in between rounds!

  4. # Kevinon 24 Jan 2009 at 3:05 pm

    “The Bear Complex”
    1st Round- 75 lbs
    2nd Round- 95 lbs
    3rd Round- 115 lbs
    4th Round- 135 lbs
    5th Round- 155 lbs
    I only completed 5 sets in the 5 round.

    Also did Crossfit total
    Back Squat – 285lbs
    Shoulder press – 135lbs
    Deadlift – 365lbs
    Total – 785lbs

  5. # matton 24 Jan 2009 at 6:38 pm

    “The Bear Complex”
    1st Round- 75 lbs
    2nd Round- 95 lbs
    3rd Round- 115 lbs
    4th Round- 145 lbs
    5th Round- 165 lbs
    I only completed 5 sets in the 5 round.

    Also did Crossfit total
    Back Squat – 315lbs
    Shoulder press – 175lbs
    Deadlift – 395lbs
    Total – 885lbs

  6. # Lindaon 24 Jan 2009 at 10:27 pm

    “The Bear Complex”

    1st Round- 35 lbs
    2nd Round- 40 lbs
    3rd Round- 45 lbs
    4th Round- 50 lbs
    5th Round- 50 lbs ( did one at 55#, but had to drop back to 50#)

    Great job Sherri for getting last 7 at 55#!!
    Jeanne – glad you are back….you did great today.

    You all should have seen Breck do the the 6th rd w/175# 7 times. It was quite amazing….

    Matt and Kevin put on quite a show too~ very impresive.

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