Friday, March 11, 2011

Friday, March 11, 2011


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:

  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 Comments

  1. jwood30 | March 10, 2011 at 9:12 pm
     

    Happy birthday Melody. Jeff

    Reply
  2. joepap | March 10, 2011 at 9:17 pm
     

    Happy Birthday Mel! Thanks for great coaching and support.

    Reply
  3. Rob | March 10, 2011 at 9:18 pm
     

    This is a fun one. The bear complexes at the end are evil. Otherwise, crazy but fun.

    Reply
  4. Mrs. F | March 10, 2011 at 9:27 pm
     

    Yay- I missed Lem’s Revenge last year! Happy Birthday to our awesome coach Melody!

    Reply
  5. Livia | March 10, 2011 at 9:59 pm
     

    Feliz cumpleaños Mel!!!! Thanks indeed for your attention and great work!! 🙂

    Reply
  6. Special K | March 10, 2011 at 10:12 pm
     

    Happy Birthday Mel! Thank you for everything, everyday. You’re the best!

    Reply
  7. Ted | March 10, 2011 at 10:27 pm
     

    Happy, Happy, Birthday, Melody!

    Reply
  8. campbell | March 10, 2011 at 10:41 pm
     

    Happy birthday Mel! I hope you have a great day. Thanks for being such an amazing coach!

    Reply
  9. Tink | March 11, 2011 at 7:06 am
     

    Happy happy day day Mel 🙂

    Reply
  10. Ted | March 11, 2011 at 8:17 am
     

    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!

    Reply
  11. sidc | March 11, 2011 at 9:08 am
     

    Happy Birthday Mel! Thanks for being such an amazing coach. I hope you have a great day!

    Reply
  12. meghan m. | March 11, 2011 at 9:25 am
     

    happy birthday mel!

    Reply
  13. alissa g. | March 11, 2011 at 9:32 am
     

    Happy birthday, Mel! Have a great day!

    Reply
  14. joshm08 | March 11, 2011 at 9:49 am
     

    Happy Birthday Mel!!
    -Josh M.

    Reply
  15. b-kay | March 11, 2011 at 10:18 am
     

    –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

    Reply
    • b-kay | March 11, 2011 at 10:20 am
       

      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.)

      Reply
  16. 361eta | March 11, 2011 at 10:28 am
     

    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

    Reply
  17. BrianT | March 11, 2011 at 11:03 am
     

    Happy Birthday Melody!

    Sorry to celebrate with a DNF. Next year I’ll be ready for you.

    Cheers,

    BT

    Reply
  18. readysetgo19 | March 11, 2011 at 11:09 am
     

    Happy Birthday Mel! Thanks for all that you do! Hope your day is awesome!

    Reply
  19. johndouglasbates | March 11, 2011 at 12:03 pm
     

    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

    Reply
  20. BrianT | March 11, 2011 at 12:38 pm
     

    I was actually 185lbs and 7/20x pull-ups in the 5th round.

    Reply
  21. Anna H. | March 11, 2011 at 3:58 pm
     

    Happy Birthday Mel!!

    Reply

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