Tuesday, February 8, 2011

Tuesday, February 8, 2011

About five weeks ago, Caitlin S. broke her left femur while traveling. The fracture was repaired with surgical screws, and only a couple of days removed from surgery, she was back at MPH and pining for good, challenging workouts. Of course, we have been happy to oblige, not only because of her motivation and amazingly positive attitude, but also because she is patient with us as we modify her workouts from a short list of possible substitutions and work to include her in the group environment.

Even though she is a few weeks away from breaking free the discourteous shackles of aluminum crutches, we know she is recovering better than most others who would suffer similar misfortune, and she has the strict pull-ups and hollow rocks to prove it.

Yesterday, Caitlin received her t-shirt (along with Jerry C.!).

bear complex (max attempt)
7-7-7-7-7

The barbell bear complex consists, sequentially, of:

  • power clean
  • front squat
  • push press
  • back squat
  • behind-the-neck push press
  • then, return the bar to the ground for the next power clean

The movements may be modified, broken-up or combined in any way, so long as these parameters are met:

  1. The power clean starts at the ground and finishes at full hip extension. Squat cleans and/or a deadlift + hang power clean combination are acceptable.
  2. Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
  3. Presses may be strict presses, push presses, or push jerks.
  4. Squats and presses can be distinct or combined into a thruster. However, you may not receive the clean in a (front) squat and move directly into a thruster—stand first.
  5. You may rest anywhere but on the floor, even to re-grip.

Compare results to December 22, 2009.

11 Comments

  1. campbell | February 7, 2011 at 9:19 pm
     

    Well-deserved Caitlin!

    Reply
  2. StuLu | February 7, 2011 at 10:16 pm
     

    Caitlin,

    Wow! I had no idea.. That is amazing, inspiring, and a dose of wake-up. I needed that…not that it is about me….but that we all need a bit of a reminder now and then to stop suffering and start doing. Thank you for that…and from where I am I will do tomorrow’s WOD with your greatness at heart.

    StuLu…Humbled at Caitlin’s doorstep

    Reply
  3. jwood30 | February 8, 2011 at 12:11 am
     

    Great job Caitlin and Jerry!

    Reply
  4. Mrs. F | February 8, 2011 at 7:45 am
     

    Congratulations on earning your T’s, Caitlin and Jerry. C-I just wish it were under less panful circumstances.

    Reply
  5. b-kay | February 8, 2011 at 10:21 am
     

    –Scores–
    Ralph A.: 95-95-75-75-75x-lbs.
    Robbie S.: 75-95-105-110x-105x-lbs.
    Alex M.: 75-95-105-95x-75-lbs.
    Erez Y.: 75-85-95-100-105x-lbs.
    Derek B.: 75-95-115-120-125-lbs.
    Larry B.: 65-75-85-90x-90x-lbs.
    Erin K.: 55-65-75-75-80-lbs.
    Borja G.: 110-120-125-115-95-95-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Alex H.: 105-110-110-115x-115x-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Michael F.: 75-95-85-95-100-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Ted K.: 75-85-85-90-90-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Steve M.: 75-85-85-90-90-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Jon H.: 65-75-80-85-85-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Pete S.: 60-65-70-70-70-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Sofia J.: 35-35-40-40-40-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Ryan B.: 50-55x-55x-45-45-lbs. (sub: seated shoulder press)
    Jessy C.: 45-50-55-55-60-lbs.
    Mike S.: 95-125x-125x-115x-115x-lbs.
    David O.: 75-75-95-105-105-lbs.
    John B.: 75-95-105-115-120x-lbs.
    Brian T.: 75-95-105-115x-85-lbs.
    Josh M.: 75-95-105-115-115x-lbs.
    Kevin C.: 95-100-110-100-100-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Katie M.: 65-65-67-65-65-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Julie G.: 25-25-30-30-30-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Joe P.: 155-165-155-155-165-lbs. (sub: power clean + front squat + push press; 5 x 3)
    David S.: 95-95-105-110-115-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Johnny A.: 85-95-100-105-105-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Ralph B.: 85-85-85-85-75-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Diana D.: 45-45-50-50-50-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Set S.: 55-60x-50-50-50-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Livia S.: 2:00, 2:10, 2:10, 2:00, 1:50 (sub: max squat hold + 20x tuck jump; 5 rounds)
    Jeff B.: 65-75-85-95-x-lbs.
    Leota B.: 55-65-70-70x-70x-lbs.
    Josh O.: 115-115-115-115-115-lbs.
    Steve D.: 95-135-155-160-165-lbs.
    Christy P.: 95-115-125x-125x-125x-lbs.
    Ivy F.: 75-75-75-85-85-lbs.
    Teal B.: 65-75-80x-65-65-lbs.
    Jeff W.: 75-85-85-90-90-lbs.
    Paul M.: 75-85-75-75-75-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Lisa C.: 75-80-80-85-85x-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Ysbrant M.: 65-75-75-95-95-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Jung S.: 50-55-57-57x-52-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Dave R.: 95-135-150-155x-155x-lbs.
    Drew P.: 75-95-105-105x-95-lbs.
    Joseph P.: 65-95-115-115-115-lbs.
    Kris C.: 55-55-55-55-x-lbs.
    Christine S.: 65-65-68x-68x-65x-lbs.
    Thomas M.: 75-85-90-90-90-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Anna H.: 70-70-70-65-65-lbs. (sub: power clean + front squat + push press; 5 x 3)
    April H.: 35-45-x-x-x-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Marc H.: 65-75-85-85-90-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Ravi S.: 65-75-75-85-90-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Keith H.: 75-85-95-105-115-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Jen O.: 65-65-70-70-75-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Mayra C.: 65-65-65-70-65-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Ryan A.: 65-75-75-85-90-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Matt C.: 65-65-70-70-75-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Bill G.: 75-95-115-125x-125x-lbs.
    Jerry C.: 75-85-95-95x-85-lbs.
    Campbell R.: 55-65-70-75x-70-lbs.
    Alissa G.: 45-55-55-55-55-lbs.
    Katherine C.: 45-55-60-60-60-lbs.
    Ricky B.: 55-65-75-75-75-lbs.
    Neil A.: 95-115-130x-125-125x-lbs.
    Stuart W.: 75-95-105-110-115-lbs.
    Sidra C.: 75-95x-95x-85-90-lbs.
    Charles H.: 75-95-115x-105x-105-lbs.
    Cristian D.: 65-75-85-95-105-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Leigh T.: 65-75-85-95-95-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Bradley D.: 65-65-75-80-85-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Ben T.: 65-65-65-70-70-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Rajesh N.: 55-55-55-55-55-lbs. (sub: power clean + front squat + push press; 5 x 3)
    James C.: 15-15-25-25-25-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Amy D.: 55-65-70-70-70-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Jenn J.: 50-55-60-65-65-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Amanda S.: 15-15-15-15-15-lbs. (sub: power clean + front squat + push press; 5 x 3)
    Jennifer M.: 55-60x-55-55-57-lbs. (sub: power clean + front squat + push press; 5 x 3)

    Reply
    • tubameat | February 9, 2011 at 6:46 pm
       

      i didnt complete my final set at 165. only got 5 cycles. next time!

      steve d

      Reply
  6. Mrs. F | February 8, 2011 at 12:16 pm
     

    Hey gang- Robb Wolf picked a question I submitted for his podcast today! It’s No. 7 on alternate sources of Medium Chain Fatty Acids beside coconut. You can read the question in the show notes and download the podcast or listen from the web. http://www.robbwolf.com Podcast No. 66.
    I feel really special!

    Reply
  7. voidwhichbinds | February 8, 2011 at 7:40 pm
     

    Thank goodness the middle of the pine barrens Mariott has a fitness center – with an aerobics room for proper long jumps.

    Six rounds, plus the long jumps, and five of the single leg squats

    My squats were ugly in warm up so I did them to a 20 inch bench

    Reply
  8. Ted | February 9, 2011 at 9:21 am
     

    Great job, Caitlin! Well done, Jerry!

    Reply
  9. T | February 9, 2011 at 1:15 pm
     

    CrossFit I’m a Day Behind:
    bear complex (max attempt)
    7-7-7-7-7

    66-77-88-99x-77

    Only being able to go up 11 lbs at a time is tough. I tend to either over- or under-do it. Tonight, I probably should have stayed at 88; 99 to get 7 reps.

    Reply
    • T | February 9, 2011 at 1:21 pm
       

      99 “was too heavy” to get 7 reps.

      Reply

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