5 Rounds of:
7 sets of the complex:
Rest as needed between rounds
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compare to 9.12.09
Tonight at 9:30pm is Malcolm and Laurel's wedding party at SBK. We will be celebrating with music, ice cream, tequila and gluten free beer well into the night. Please come by to celebrate this momentous occasion with us. For more information, click here.
A huge thanks to Robb Wolf and Nicki Violetti for an outstanding Paleolothic Solution Seminar yesterday. Robb covered a tremendous amount of information ranging from endocrinology to nuerodegeneration to athletic performance and how we can affect it all with what we eat. All of the information was conveyed in a digestible (sorry) and entertaining format, we even got to receive an advance copy of Robb's new book. Earlier this week I spoke with someone who had attended this seminar last time around and he said it changed his life forever. I'm positive many of the people who came out yesterday had similarly enlightening experiences. The bottom line is that how we eat, sleep, manage stress and exercise can have profound effects on everything from our genetic expression to autoimmunity. Understanding some of these mechanisms is the first step in making better life decisions in an intelligent and individualized fashion. Thanks, again, Robb!
Last plug for the wedding party! You are all welcome, whether you RSVP’d or not, whether your first day of CrossFit was last week or David’s first class in redhook. If you can’t be there at the beginning, drop in later and give us a hug. We’d like to see you.
Congratulations Malcolm and Laurel! Enjoy every minute of this awesome day!
Warmup:-Jump rope and droms
The Bear:-warmup with 45lb bar-work sets: 65, 70, 75Meant to start at 55lbs and work my way up, but I got confused with the kilo training plates and accidently started with 65 instead. Because of that, I only did 3 rounds…but that was plenty and mighty HARD! I’ve never done the bear before and was surprised at how difficult the complex got. Great partnering with Sarah H. who did a fantastic job and pr’d. Maybe she’ll post her numbers…
After class, I did my 10 mile marathon training run at a 10:28 min/mile pace. This was my first run testing out a fuel (hydration) belt, and I while I completely dreaded having to buy one of these things, I was pleased at how it didn’t bother me. I was however kinda embarrassed when Robb and Nicki walked into SBK just before I was getting ready to run. I hope they don’t think I’m one of those crazy runner types! I did tell them I was training for the marathon, but feel like I should have also thrown in that I like to lift heavy shit too! 😉
What a perfect day for a wedding! Looking forward to Malcolm and Laurel’s wedding celebration tonight. Big congrats to them!
Congrats, you two! Looking forward to tonight!
Welcome to new guy Kevin, just relocated to BK from California and following OPT’s programming.
Nutrition update: It’s T minus 24 hours to the 30-day Paleo challenge, so I swept through my kitchen last night and tossed the last stragglers:
canola oillong-expired corn oilopen jar of jam (one of my sugar tricks)
I am going to try to get the fortitude all day to throw away my super-high grade delicious perfect maple syrup.
Feelings are involved in that.
Perhaps I should conjure the memory of seeing the King and Queen of Lean (Robb and Nicki) working out this morning, their vastly superior body composition silently chastising me. It was downright sadistic. I bet they don’t drink maple syrup from a spoon pretending it’s “medicine.”
Warmup: the K-star Mobility WOD (I joined the box challenge) from 9.27.
Today’s strength intensive numbers:
LBBS 45×5, 75×5, 95×5, 115×1, 120x3x5.Feeling good; learning to relax even when that blurry/dizzy thing creeps in.
Press: some wimpy warmups, then 42.5x3x5.
Dead: 95×5, 115×3, 130×5.
Cool down: foam roll and lacrosse ball of love.
Thanks Jeremy for taking the time today.
Samir Chopra says
This is a very humbling lift. On days like this, I’m so happy that Crossfit encourages logging workouts. Why? Because if I didn’t log, I wouldn’t have had the small satisfaction of knowing that I did today’s lift with a 10lb gain over the last time. It felt just as bad and just as difficult, but according to my logbook from a year ago, I did better.
So, to cut a long story short:
WU: Drills with 45 lb barbell.
Work: 75, 85, 95(Fail after completing 5 reps), 85, 85, 85 (this last one to make up failed set)
I love “The Bear”, and loved putting so many through it’s paces today. I hope to make it up Tuesday with Shane 🙂 Today was awesome, and each class had either a visitor (in fact, Cole from Illinois was the top Bear of the day!) or someone new to the gym. It reminded me of the ever evolving and growing nature of CFSBK. Sorry if I’m getting a bit corny, maybe I’m just stoked that it wasn’t 99 degrees with 80% humidity for 2 days in a row…
After class,5/3/1 Back Squat Work Sets:200x5230x5260x10
Super happy about this because squatting has felt pretty off for me on the first 2 cycles. 10 represents the greatest rep-out on a 5 week for me yet.
After, did 1 round every 2 minutes for a total of 5 rounds of:10 OH KB Swings 2 pood10 KB Goblet squats 2 pood
I told myself there would be a 5 burpee penalty each time the bell went down, but didn’t get any. Expect some variation of this in the near future.
Big fun 9am class. Nice chill in the air.
Bear. Grr. I taped up my sore wrists after the 3rd round (or 4th? counting became very difficult as the bear progressed). My squats, which I thought were my strong suit, went to shit around round 2-3 — my left knee has a mind of its own sometimes.
Tough. But nice to work with Alexis.
w/u at 45, then 45, 55, 55, 65, 65.
Jenn Maldonado says
Maldito Oso! Good 10am class this morning. Fun working with Bethanny who offers great support and inspires me to push myself. Crapped out at 63 (failed after completing 6).
Sameer Parekh says
gym prep for time.
My first Bear! Tough but really enjoyable, it’s fun to try to find a rhythm and stick with it. The overhead component was most definitely the hardest.
43×7, 53×7, 58×7, 63×7, 68x5ish (failed on two of the push jerks)
Bear 75, 85, 105, 115, 125F I didn’t fail so much as quit after 3. It was heavy and I was coughing from something in the air. I was a bit let down after that I didn’t go to an actual miss/fail. It was cool to work with Ryan who I regard as a bad A.
First WoD back is El Oso!
Big fun! Glad to be back–Great working w/ the Philosopher King, Samir.
Many Happy Days Malcolm and Laurel!! Sorry we can’t make it in person.
Have a fabulous Honeymoon!
Bear = 75, 95, 100(PR!), 105(PR!), 110FI like this one lots, but gotta work on catching it the right way in the back squat. Big bruise on the back of my neck this morning…