Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Post
load and rounds completed as rx'd (within the minute) and any
additional rounds completed within the time frame to comments.
compare to 2.5.09
Loading
is 45% bodyweight for advanced athletes. This version of "The Bear"
was made popular by coach Mike Rutherford. If you are able to complete
all the rounds, first start scaling up until you can do the weight as
rx'd, then begin to add one rep to the circuit. 7 reps of the complex
for 20 rounds as rx'd is the gold standard.
Accessory Work
Foam Roll
Brian pulls under on some outdoor Dumbbell Cleans
note that this is sarah’s favorite wod!
As per her request, a direct re-post from the wife’s e-mail. It’s a beer garden. Hope to see y’all there!
Hey all!
So the last time I sent a mass email was to beg for money. This time, I just want you guys to come out and help me celebrate my birthday! If you guys want though, I’ll still take donations…
Anyways, here’s where we’re going:
Der Schwarze Kolner710 Fulton Street, at S. Oxford St.Fort Greene, Brooklynhttp://www.ex49.com/dsk/http://www.yelp.com/biz/der-schwarze-koelner-brooklyn
It’s near enough (3 blocks) to all the Atlantic Avenue trains and to the A and G trains, so no excuses! As an FYI, it’s a cash only place so bring your dough.
Chris and I should be there around 7pm. They have some food (pretzels and brats) which we’ll probably partake in. So, let me know who’s in. Sorry for the late notice, but hope you guys can make it!
-jessie
and Matt U.
http://kissingsuzykolber.uproxx.com/2009/10/off-topic-the-ksk-kares-kharity-drive-aftermath-in-which-you-are-encouraged-to-point-and-laugh-at-a-blogger.html#more-19599
Great stuff, I was there for your 250 sprints, We shoulda got you over the garbage also!
It seems pretty tame to me, but I remember you saying “not safe for work”, so…warned.
By the way, my bday hang out is this Saturday 10/10 around 7pm. Who doesn’t love beer in fancy glasses! Hope some of you all can make it!
M/ 35/ 131 lbs/ 5′-6″As Rx, used 30 lb Dumbells for a little over 45% bodyweight… it adds up after a while and it’s a real grinding workout… I was done at about 28 seconds each round and then tried to recover to start on the minute each time.I have been trying to work on a little bit heavier weights lately, and I think I’d like to try a modified version of this WOD where I would do 1 set every other minute but much heavier for 20 minutes… still grinding and then getting the heavy part as well… maybe bodyweight or almost bodyweight, 80%.. whatever I could do. What about using a bar and doing bodyweight or more? in the same manner as I described above.
after y’all are done getting drunk at that awesome bar (i will be there tonight actually) if it is not raining come by for my secret party!
Did a modified version of this using a suit case in my hotel room. Made it through all twenty rounds. Don’t know the weight.
Would be curious to do this for real next week if anyone would like to join.
30lb dumbbells (40% BW) Did first 15 sets with the clock. Did 3 sets + 5 deadlifts, 5 Cleans, 3 Thrusters (just short of 19) at a slower pace.
20 rounds Rx’d @ 35#
What. A. Bear.
Good times
did all 20 rounds with 40lb DBs (47% bw). kept every round under 30s, next time will scale to 6 or maybe 7 reps/round.
12 rounds on time with 25 lbs
then 4 more rounds
fun judging the fight gone belated!
got through 5 rounds with 35# then dropped back to 30#.
finished with 15 total, plus 5 deads and 3 hpcs.
ugh. so much easier with a barbell.
Yow. This was tough. I did it with 30lbs. Probably a mistake. Anyway broke down very early around 4 rounds or so, and then just tried to AMRAP. I think I lost count and so I’m not sure whether I completed 12 or 13. Big Suck.
Used 25lbs DB a lil less than 45% bw
made it through 13rds on the minute then 3 more rds
Love the bear!
Did 20 rounds Rx with 20lb Dumbbells.
That seemed like a big mountain to clime to start (a hard workout) but I loved the 1 minute repeats. I get a real kick out of counting down / breaking down the workout and trying my best to re-set my mind and body in between — especially once it’s half over!
Thanks to Shane for getting me to keep my form (more) honest!
Daaaaag. A bear, indeed. Did 25# (around 35% of pre-pregnancy BW). Stayed on the clock for 10 minutes, then completed 6 more rounds plus 5 DLs and 3 cleans. The thrusters @ 25 lbs just kicked the shit out of me.
Forgot to post the workout Nick and I did this past Saturday when we were upstate–a variation on that 12 minute AMRAP of lunges & thrusters. We had no one to watch Linus so we traded off holding him for 20 squats while the other person did 10 thrusters. (Nick got 30-35 squats in most rounds while I wheezed pathetically through my thrusters.) We did 7 rounds.
Did 13 rounds at #45 (44.467% of BW…hee hee), generally in 30-32 sec., then broke down. The thrusters (i.e., my arms) were definitely the limiting factor. I did three or four more rounds after that, but all wrong – instead of going for AMRAP in minutes 14-20, I did the deadlifts and cleans (and maybe one thruster), and then stopped, put the weights down, and cried until the next minute started.
Thanks to Chris “Crazy Like A” Fox for pushing me!
Managed to get to the 10th round before my cluster headache exploded inside my cranium. Took me out of the running to finish this workout.
Up until then, was working with 40lbs dumbbells and was generally finIshing the sets in 20 – 23 seconds.
Stuck around for FGB, team CODA you did amazing! Was a great time chilling afterward at Sheep Station.
Am calling it a night — hoping this headache goes away soon. Was disappointed to have to bow out early today.
BTW, Charlotte and I did burpees and squats, not thrusters and squats. Maybe when Linus is 2 we can start doing thrusters with him!
Completed 20 rounds w/ 15lb dumbbells. Scaled way down on the weight in the interest of easy my right leg back into things but it still kicked my ass in a met-con-y kind of way!
err easING my right leg back into things. 😛
Thanks everyone for helping/organizing/scoring/ cheering for team Coda – everyone kicked ass!This was harder than I imagined, and I was imagining hard.Total score was 235; I was hoping for the 250 range but I’ll take it.Great grabbing a drink with everyone afterwards!
Started with 25lb db’s, after 4 rounds realized this wasn’t working out. Thank you Mr. Fox for bringing me the 20lb dbs. I missed a round or two then jumped back in until about round 13, then did something like every other round until the end.
I’ve been feeling under the weather for nearly two weeks now – gluten + cold. I think I could fall asleep at any time, given a place to curl up and am struggling with mild disorientation. This is the first WOD where I actually felt like crying and nearly gave up. Blech. Hope I’m back to normal soon, this is tiresome.
Nice work team CODA!
Finally did Fight Gone Bad with team Coda. Nice to get this done and not have it hanging over my head any longer.
211. This was my first time doing this Rx’d, but my second go. Last time I subbed KB swings for sumo deadlift high pulls.
Last time wallball were my weakest movement, today it was my second strongest. With more than twice as many reps as in July.
Congrats to Tamson who was a total badass at FGB tonight, and to the other members of team CODA! Glad I was there to witness your awesomeness.
The Bear, or “El Osito”, in my case, was not fun. I finished 14 rounds with 15 lb dumbbells and a lot of cursing. Between squats on Tues and running last night, my thrusters were a mess.
It was fun hanging with some of you at Sheep Station afterwards. I learned some amazing things…such as, Catalina is from French Guyana. I never knew there was such a place. AND Chris Fox’s uncle is Mister T. I am pumped to get my A Team lunchbox autographed at some point.
Foundations class tonight
Option B:500M row15 thrusters w/15lb dumbbells400m row12 thrusters300m row9 thrusters
11:27
a bit crampy afterwards, need to remember to drink more water before classes
dumbell bear40s
did 2 rounds with 5 reps…then had to scale down to 3 reps for the next 18.
I was worn out just watching everyone do the Bear before my Foundations class. That looked miserable.750 m row21 dumbbell thrusters 25#500 m row15 dumbbell thrusters 25#250 m row9 dumbbell thrusters 25#12:26
Many thanks to all athletes, judges, coaches, and cheering friends who were a part of tonights belated FGB. It was so great to have this opportunity. Thank you so much!
I got 207 points and beat my PR, which was only 2 weeks old, by 43 points.
And just for the records, I don’t even hate spiders as much as I hate Wall Balls.
i was super shitty at this. i think i forgot to squat/ use my knees, which didn’t want to squat at all. i got about 11, missed a round because someone had a camera in my face (really? now?) right about as i was realizing any small iota of form i had was totally degrading, and then i just kinda lost it but i got maybe 6 more in? anyway, i’m super bad at this but will totally try it again.
FGBelated: 209
This bear was rough. Used 20lbs DB’s and got through 10 rounds with the clock. Then could only get 4 more rounds in for a total of 14 rounds. I definitely have nice bruises on my shoulders today.
And excellent job team CODA! Really fun coaching Jack. Nice getting some drinks with some of you after classes!
I always miss the bear.
Whats the word on the Sprint WOD this weekend?
If its not already scheduled, anyone down to start it early? (9AM)So we can enjoy the rest of the day. Forecast says AM showers though. 🙁
The bear ate me up!
#30 Dumbells – almost met pukeie a couple of times.
Bad idea to do this after dinner.
had to tap out on a couple of rounds. Think I finished 17 total.
This was my first Bear of any sort!
35# Dumbbells. I was running at a good pace and staying on time for the first 7. And then my form started to break down. And then, seemingly out of nowhere, I hear Chris Fox telling me to ‘pick up those dumbbells and keep going’. Chris stayed with me for the rest of the WOD and pushed me to do 7 more rounds. Thank you, Christian Fox! I must work on my cardio!!!
Stayed after to judge FGBIV Belated. I had the honor of judging Malcom and watching him kick some FGB ass! Congrats to all of team CODA.
Finally, a couple of beers at Sheep Station. Good times.
1st time doing Fight Gone Bad- I had this thing really built up in my head, felt nervous going in. I’m happy I did it as Rx’d,my total was 170 which was a bit disappointing. I tried to pace myself early, which did not work. The later rounds still sucked. Oh well, someone has to come in last. Big thanks to Jess for keeping score/coaching. Had a nice time at Sheep’s later. What a great bunch we are. I was proud of Team Coda
For the Dumbbell Bear – my first Bear – I used 15# dumbbells and made it through all 20 rounds, finishing between 30-38 seconds per round.
This was an interesting WOD and I felt strong through it. But I just couldn’t wrap my head around the cleans (the movement) for some reason. It felt wonky! Thanks Shane and David for continuing to help me correct my deadlift form…even during the WOD itself.
Congrats Team CODA! You guys all did awesome. It was fun to coach/judge Andy and cheer everyone on. Nice that so many people ended up coming to Sheep Station afterward, too.
Oh, just for future reference – This was my first FGB and it was done Rxed.
Just want to mention one more time what a great community this is, full of wonderful people. I’m honored to be a part of it.
Started with 25# for ~5 rounds then retreated to 15# (20# were not around) which still gave trouble. Left side decided to not work. This workout kicked my ass, which I guess needs to happen from time to time.