Happy Birthday, Melody!
—
“Lem’s Revenge”
accumulating*, five rounds for time:
1. 5x deadlift @ 315/225-lbs.
2. 10x nose-to-floor handstand pushup
3. 15x box jump, 30″ platform
4. 20x chest-to-bar pull-up @ 45/25-lbs.
5. 25x bear complex @ 135/95-lbs.
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:
- 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.
- Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
- Presses may be strict presses, push presses, or push jerks.
- 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.
*In the first round, complete exercise one; in the second round, complete exercises one and two; in the third round, complete exercises one through three; in the fourth round complete exercises one through four; and, in the fifth round, complete exercises one through five.
Compare results to March 11, 2010.
Happy birthday Melody. Jeff
Happy Birthday Mel! Thanks for great coaching and support.
This is a fun one. The bear complexes at the end are evil. Otherwise, crazy but fun.
Yay- I missed Lem’s Revenge last year! Happy Birthday to our awesome coach Melody!
Feliz cumpleaños Mel!!!! Thanks indeed for your attention and great work!! 🙂
Happy Birthday Mel! Thank you for everything, everyday. You’re the best!
Happy, Happy, Birthday, Melody!
Happy birthday Mel! I hope you have a great day. Thanks for being such an amazing coach!
Happy happy day day Mel 🙂
DNF (31:30)
Notes:
Round 5 + 10 Bear complex
Sub: DL 185, Atomic Pushups from 30″ safety side rails on Globo-Y squat rack, 30″ step-ups on same side rails, strict pull-ups (Globo Y pull-up apparatus did not allow kipping); 75 lb barbell for bear complex. Happy Damn Birthday!
Happy Birthday Mel! Thanks for being such an amazing coach. I hope you have a great day!
happy birthday mel!
Happy birthday, Mel! Have a great day!
Happy Birthday Mel!!
-Josh M.
–Scores–
Ralph A.: 24:03 (225-lbs., 40-lb. dbs, 20”, 75-lbs.; sub: shoulder press, 1/2x jump-stretch strict pull-up, blue)
Alex M.: 24:20 (225-lbs., 35-lbs., 25-lbs., 95-lbs.; sub: shoulder press)
Borja G.: 24:40 (225-lbs., 40-lb. dbs, 95-lbs.; sub: shoulder press, pull-up)
Derek B.: 16:33 (185-lbs., 40-lb. dbs, 95-lbs.; sub: shoulder press, 1/2x pull-up)
Larry B.: 24:59 (185-lbs., 40-lb. dbs, 24”, 75-lbs.; sub: shoulder press, 1/2x jump-stretch strict pull-up, blue)
Jon H.: 23:09 (135-lbs., 30-lb. dbs, 24”, 55-lbs.; sub: shoulder press, 1/2x jump-stretch strict pull-up, red)
Erin K.: 7:57 (115-lbs., 30-lb. dbs, 20”; sub: shoulder press, 1/2x jump-stretch strict pull-up, blue; 4 rounds)
Steve M.: 9:00 (135-lbs., 30-lb. dbs, 24”; sub: shoulder press, 1/2x pull-up; 4 rounds)
Christine S.: 22:55 (115-lbs., 25-lb. dbs, 20”, 55-lbs.; sub: shoulder press, 1/2x pull-up)
Jeff T.: 10:20 (115-lbs., 30-lb. dbs, 20”; sub: shoulder press, 1/2x jump-stretch strict pull-up, blue; 4 rounds)
Sofia J.: 11:24 (75-lbs.; sub: pushup, step-up, 20”, strict bodyrow; 4 rounds)
Keena S.: 5:55 (75-lbs., 20-lb. dbs; sub: shoulder press, step-up, 20”, 1/2x jump-stretch strict pull-up, blue; 4 rounds)
Michael F.: dnf
Kris C.: dnf
Jessy C.: dnf
David O.: dnf
John B.: dnf
Mike S.: dnf
Meghan M.: dnf
Josh M.: dnf
Glenn C.: 21:12 (185-lbs., 35-lb. dbs, 24”, 75-lbs.; sub: shoulder press, 1/2x jump-stretch strict pull-up, blue, 3/5x bear complex)
Brian T.: dnf
Leota B.: dnf
Diana D.: 11:29 (75-lbs.; 20”; sub: incline pushup, 1/2x jump-stretch strict pull-up, blue; 4 rounds)
Caitlin S.: 7:48 (75-lbs.; sub: pushup, squat, jump-stretch strict pull-up, blue; 4 rounds)
Brian J.: 4:40 (75-lbs.; sub: pushup, 20”; 3 rounds)
Jeff B.: 7:34 (75-lbs.; sub: pushup, squat, pull-up; 4 rounds)
Jason C.: 6:24 (75-lbs.; sub: pushup, squat, 1/2x jump-stretch strict pull-up, blue; 4 rounds)
Julie G.: 10:37 (75-lbs.; sub: incline pushup, step-up, 20”, 1/2x jump-stretch strict pull-up, green; 4 rounds)
Bill G.: 23:48 (225-lbs., 95-lbs.; sub: prom hspu, 1 x 45-lb. plate, pull-up)
Jeff W.: dnf
Ivy F.: 23:09 (30-lb. dbs, 20”, 65-lbs.; sub: shoulder press, 1/2x jump-stretch strict pull-up, blue)
Teal B.: 24:04 (185-lbs., 25-lb. dbs, 65-lbs.; sub: shoulder press, step-up, 20”, 1/2x jump-stretch strict pull-up, green)
Roselena R.: 23:40 (135-lbs., 25-lb. dbs, 20”, 55-lbs.; sub: shoulder press, jump-stretch pull-up, red)
Jen M.: 24:45 (135-lbs., 25-lb. dbs, 20”, 65-lbs.; sub: shoulder press, 1/2x pull-up)
Kevin C.: 10:02 (135-lbs., 35-lb. dbs, 24”; sub: shoulder press, pull-up; 4 rounds)
Ben T.: 20:46 (115-lbs., 35-lb. dbs, 24”, 55-lbs.; sub: shoulder press, 1/2x pull-up)
Pete S.: 11:15 (115-lbs., 30-lb. dbs, 24”; sub: shoulder press, 1/2x jump-stretch strict pull-up, blue; 4 rounds)
John R.: 10:10 (95-lbs., 20”; sub: pushup, strict bodyrow; 4 rounds)
Kirsten P.: 10:56 (75-lbs., 20”; sub: incline pushup, strict bodyrow; 4 rounds)
Livia S.: 5:55 (40-lb. db., 20-lb. db., 20”; sub: single-arm deadlift, single-arm shoulder; 3 rounds)
Tyson S.: 8:15 (135-lbs., 35-lb. dbs; sub: shoulder press, step-up, 24”, pull-up; 4 rounds)
Rachel Z.: 22:26 (75-lbs., 20”, 35-lbs.; sub: incline pushup, step-up, 20”, 1/2x jump-stretch strict pull-up, green)
Campbell R.: 23:10 (115-lbs., 20”, 55-lbs.; sub: incline pushup, strict bodyrow)
Eva Y.: 9:00 (35-lbs.; sub: knee pushup, squat; 3 rounds)
Andrew L.: 10:06 (95-lbs., 20”; sub: pushup, 1/2x pull-up; 4 rounds)
Erez Y.: dnf
Marco M.: dnf
Cristian D.: dnf
David S.: dnf
Dave R.: dnf
Notes for today:
-25-minute time limit
-DNF Scores:
Michael F.: 20/25x bear complex (185-lbs., 40-lb. dbs, 24”, 85-lbs.; sub: shoulder press, pull-up)
Kris C.: 24/25x bear complex (135-lbs., 25-lb. dbs, 20”, 55-lbs.; sub: shoulder press, 1/2x jump-stretch strict pull-up, blue)
Jessy C.: 16/25x bear complex (75-lbs., 20”, 55-lbs.; sub: pushup, 1/2x jump-stretch strict pull-up, blue)
David O.: 0/25x bear complex (225-lbs., 40-lb. dbs, 25-lbs., 95-lbs.; sub: shoulder press)
John B.: 12/25x bear complex (225-lbs., 25-lbs., 95-lbs.; sub: prom hspu, 1 x 45-lb. plate)
Mike S.: 7/25x bear complex (225-lbs.)
Meghan M.: 11/20x weighted ctb pull-up, round 5 (sub: prom hspu, 1 x 45-lb. plate)
Josh M.: 11/25x bear complex (185-lbs., 25-lbs., 95-lbs.; sub: prom hspu, 1 x 25-lb. plate)
Brian T.: 7/20x weighted ctb pull-up, round 5 (185-lbs., 25-lbs., 75-lbs.)
Leota B.: 14/25x bear complex (135-lbs., 25-lb. dbs, 20”, 65-lbs.; sub: shoulder press, 1/2x jump-stretch strict pull-up, red)
Jeff W.: 11/25x bear complex (225-lbs., 35-lb. dbs., 20”, 85-lbs.; sub: shoulder press, pull-up)
Erez Y.: 15/20x strict ctb pull-up, round 5 (225-lbs., 85-lbs.; sub: strict ctb pull-up)
Marco M.: 6/25x bear complex (225-lbs., 40-lb. dbs, 85-lbs.; sub: shoulder press, ctb pull-up)
Cristian D.: 11/25x bear complex (135-lbs., 35-lb. dbs, 24”, 75-lbs.; sub: shoulder press, 1/2x jump-stretch strict pull-up, red)
David S.: 10/25x bear complex (185-lbs., 40-lb. dbs, 25-lbs., 95-lbs.; sub: shoulder press)
Dave R.: 8/25x bear complex (255-lbs.)
Melody,
Hope you have a great birthday (even if you didn’t get to sleep in). We are all very lucky to have you in our corner. And I’m continually grateful for how our work together has helped me.
All the best,
Glenn
Happy Birthday Melody!
Sorry to celebrate with a DNF. Next year I’ll be ready for you.
Cheers,
BT
Happy Birthday Mel! Thanks for all that you do! Hope your day is awesome!
Happy birthday, Mel (but given that we celebrate it with Lem’s Revenge, I’m glad it comes only once a year)! We’re lucky to have you as a coach. — John
I was actually 185lbs and 7/20x pull-ups in the 5th round.
Happy Birthday Mel!!