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:

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.

*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.

22 Responses

  1. 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!

  2. –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

    1. 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.)

  3. 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

  4. 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

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