The BEAR

I faced the bear complex Thursday morning.

Grizzly bear in forest from National Geographic

No, not that one.  This one:

Although it was almost just as bad.

For time:
1 bear complex
25 box jumps
2 BC, 25 BJ
3 BC, 25 BJ
4 BC, 25 BJ
5 BC, 25 BJ

We were supposed to do this before the WOD:

Clean
3×3

Instead, we spent the time figuring out what weight to use for the WOD.  If you watched the video above, you know that 1 bear complex is a set of 7 reps of the entire progression: deadlift/clean/thruster or front squat & push press/back squat and push press to ground.

I tried out 55#, and that was too easy.  Then I tried 65#, and I struggled to press the weight from my back.  So I settled on 60#.  It was challenging, and I could do more than 1.  Many of the girls used just the bar.  I wanted to push myself.

Ugh.

There’s a reason it’s named the bear complex.  My progression was squat clean to thruster to back squat to thruster and down.  I jumped on the box every time, and I felt more confident when I did it.

But the bear complex is an ugly beast.  Zach wasn’t there, and I heard much grousing around me (because I guess they thought they could get away with it).  A girl in front of me nearly threw up.  During my second round, I felt like I would never finish, and it was annoying me.  I asked Jeff where we were at for time, just so I would know how long it was taking me.  He told me to think of the WOD as more of a strength exercise, and I relaxed.  I focused on deep squats and extending my arms all the way at the top.  I minimized rests as much as possible.  I wanted to get as far as I could before time was called.

Jeff cut us off after 15 minutes.  I finished 2 rounds + 6 box jumps @ 60#.

Damn that bear.

Soreness sets in

I didn’t really feel the effects of Thursday’s workout until the overnight afterward.  I woke up to use the bathroom, and as I was hobbling out of bed, I felt it.

Ow.

I think it’s time for a rest day.

What did we do?  We started with a warmup of 40 birthday burpees — for ME! and Norah.  I had to do sprawls.

Our skill work was also a great warmup:

Kettlebell walk — overhead, rack and farmer

That didn’t leave a lot of time for the met-con.  The cutoff was 20 minutes.

3 rounds
800m run
7 Bear complex (M 135 / W 95)

Time: 19:28

I subbed rowing for running, and I used the 45# bar for the bear complex.  I thought about using 55#, but I decided against it since I was going to be rowing, not running, and my arms would be feeling the burn.

I’m glad I made it to class.  I had trouble falling asleep Wednesday night, and I only managed to get 5 1/2 hours of sleep.  I’m still exhausted.  Ah well….

A trio

My eyes are king of droopy right now, so I’ll make this post pretty quick.  I’ll start with the most recent WOD and work my way back in time.

This morning:

“The Bear Complex”
5 rounds
Without putting down the bar, do 7 reps of squat clean to overhead press to backsquat to overhead press.

My weakness was the overhead press — still building up that shoulder strength.  I was able to pull off at least three reps on the rounds I scratched on — but not all 7.

Results: 55 – 60 – 60 – 65 – DNF

On Monday night, I devised what I thought would be a short and sweet WOD, but it turned out to be evil.

21-15-9
Sumo Deadlift High Pull
Squat Clean
Push Press

I used my new 20# dumbbells.  Andy used much heavier.  The squat cleans were the toughest for me.

Time: 16:14

Andy came up with our Sunday night workout — a welcome ending to a weekend of indulgence (hamburgers and ice cream for everyone!).

4 rounds
1 min push ups
1 min squats
1 min sit ups (alternating side sit ups for me)

I lost count on the reps because Luke came in and was talking to us during the workout.  No biggie.  I struggled, probably because I hadn’t been eating all that well.

It was nice to let loose for a couple of days, but I’m back on track now… give or take the occasional bowl of ice cream.  🙂

Chelsea and ‘The Bear’

 I’ve been rather neglectful of my fitness blog this week, thanks in part to busy mornings and evenings and forgetting my password.  I have almost an entire week’s worth of workouts to catch up with.
I guess the best place to start is the beginning:

“Chelsea”

 Tuesday’s WOD was like a jacked up “Cindy.”

Once each minute for 30 minutes:
5 pullups
10 pushups
15 squats

The idea was to complete the set within the minute, and if you finished before the end of the minute, you had time to rest until the next set began.  I set up a band and started out strong, finishing a good 15 seconds before the end for the first few rounds.  That’s when things started to go downhill.

As I got more tired, I got less rest, and it became a vicious cycle.  I completed only 7 rounds within the minute.  I kept going, however, until the last person failed at 15 minutes.

There was time afterward for Zach to think of some evil plan for extra work,  We ended up doing 10m sprints to hold a plank position for 45 sec to 1 min — 8 rounds.  And on round 4, Zach got sick of our wussing and threatened burpees if ANYONE put a knee on the ground.  You can bet no one did.

We finished up with an 800m run.  I was proud that I kept a pretty good pace and did not allow anyone to pass me.

“The Bear Complex”

Thursday’s WOD was untimed — it was all about weightlifting, which tends to be my favorite.

Without letting go of the bar, or resting it on the ground complete 7
sets of the sequence for 1 round. Do 5 rounds increasing the load per
round:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

My transitions from the squats to overhead were more like thrusters, which wore me out, but helped me get the weight above my head, especially from the back squat.

I started at 55lb (after being informed that no one was allowed to start without weight on the bar — Darn!), but I didn’t increase the weight to 60 until round 3.  That was my last full round.  On round 4, at 65lbs, I couldn’t lock my arms over my head, and Zach and Andy agreed I was done.

My arms were screaming.  Great workout!  I love the Olympic lifts, and it pretty much sealed the deal that I would do AT LEAST 45lbs the next time I do Fran.  I felt really strong on those thrusters.