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Wednesday
Dec092009

"The Dumbbell Bear"

Perform the following complex every minute, on the minute, for 20 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Post
load and rounds completed as rx'd (within the minute) to comments. If you fell behind the clock, indicate how far you got and how many rounds you were able to complete in the remaining time.
compare to 10.7.09

Loading
is 45% bodyweight for advanced athletes.  This version of "The Bear"
was made popular by coach Mike Rutherford. If you are able to complete
all the rounds,  first start scaling up until you can do the weight as
rx'd, then begin to add one rep to the circuit.  7 reps of the complex
for 20 rounds as rx'd is the gold standard.

Accessory Work
OH DB Sit-Ups 3x10
DIY Foam Roll

Anne CleanAnne Jerk
Anne W practices her Jerk Technique for Hoboken

Evening Classes will be meeting downstairs today.

The Jump Ropes have been ordered! Stay tuned for pick-up when they arrive.
___________________________
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Myostatin Alteration One Step Closer to Human Trials Singularity Hub

Reader Comments (38)

OPEN INVITATION:

This Saturday is Coach Fox's birthday and we'll be celebrating after we return from the Hoboken Challenge! Here's the details:Saturday, December 12, 2009 at 9:00pmThe Bell House149 7th StreetBrooklyn, NY 11215http://www.thebellhouseny.com/info.php

It's that time of year again...when we all have a million places to be on the same night. I say, choose Coach Fox!

Come out this Saturday to help celebrate yet another Fox birthday! Feel free to bring others.
December 10, 2009 | Unregistered CommenterJess
Is it a coincidence that the last time we did this, the blog had info posted about my birthday celebration? Or is management considering renaming this wod "The Dumbbell Fox". :-)
December 10, 2009 | Unregistered CommenterJess
anyone seen the new games site?

http://games2010.crossfit.com/

looks like there is another layer of qualifiers!



December 10, 2009 | Unregistered CommenterSameer Parekh
Thanks for posting it, Sameer. I'm somehow Already REALLY excited for the 2010 games!!!
December 10, 2009 | Unregistered CommenterDavid
This is really good news Sameer. And the news I am talking about is that they made the purse the same size for both genders!

Also there is a purse now, which is awesome. But I am guessing no one is going to be competing in order to earn the $25K just yet.
December 10, 2009 | Unregistered CommenterMalcolm
Oh man! My favorite killer WOD 2 days before a competition! I'll be there, but I guess I'll go easy-ish.
December 10, 2009 | Unregistered CommenterSarah
OF COURSE the games are the same weekend as the NYC Tri! This is now 2 years in a row I won't be able to go - and I was really hoping to try to get a team together for the affiliate cup.

I am, however, interested in training for the sectionals happening in March. Just for the fun of the competition. And to have goal to work towards.

December 10, 2009 | Unregistered Commenterstephaniep
Nice little video series on the jerk.

http://www.againfaster.com/the-micd-instructor/

It's split jerks in the vid, but the take aways are on vertical dip/drive, vertical bar path, and SPEED back down.
December 10, 2009 | Unregistered CommenterFox
Everyone else gets excited, I get an adrenaline rush, butterflies in my stomach and think "OH God. They're going to talk me into this... AHHHHHHHHHHHH".
December 10, 2009 | Unregistered CommenterLaurel
Laurel: I think you're already committed at this point.

December 10, 2009 | Unregistered CommenterSameer Parekh
Sameer: I agree.

Laurel: I, for one, won't talk you into this. In fact, I urge you NOT to go. There's a whole host of reasons. You don't like competing, for one thing.

(Heh heh heh...)
December 10, 2009 | Unregistered CommenterNick Peterson
Um, Laurel, I think it's just David that get's excited. I think most everyone else gets butterflies just like you.
December 10, 2009 | Unregistered Commentertam
Im excited,Im very excited. This is just one more reason to train harder. See u guys in a couple of hours
December 10, 2009 | Unregistered CommenterMike
Oh my. There's an apostrophe where there shouldn't be. Geez. Can someone destroy the evidence, please?

This is the second time I haven't been able to do La Bear. I only got to do the cub yesterday.
December 10, 2009 | Unregistered Commentertam
Tamson, that's encouraging. Now I just think you all are crazy in a different way. ;)
December 10, 2009 | Unregistered CommenterLaurel
My first date with the bear. I almost tried this with 35lb which would have destroyed me, no 30's were available so Sameer was nice enough to give me his 25's. I finished all 20 rounds maintaining about a 30 sec pace on each round. I don't think I would have finished with 30's. Something to work towards.

Dumbell situps - 10x20lb, 10x25, 10x30
December 10, 2009 | Unregistered CommenterDavid Mak
Shane and David very kindly modified this workout for me: 7 deadlifts, 7 push-presses. I stayed on count till the 10th round, then went AMRAP, and finished in the 16th round. Still trying to recover some lost conditioning.
December 10, 2009 | Unregistered CommenterSamir Chopra
i prefer the regular bear than this. i went with 30lbs, did push jerks instead of thruster and still only cleared the 15th round. jeebus. did 17 total rounds. knee is just a little sore from the stomping but all in all its OK. dumbbell sit ups at 20lbs. who comes up with this stuff.

good to see rebecca and paul back or as he will be known from now on paulie short shorts.
December 10, 2009 | Unregistered Commentercloyde
WU1200m row

DB Bear2nd time doing this.1st 16 rnds 25lb. thrusters started seriously falling apart. under shane's instruction dropped to a weight were my form was maintained.next time i'll go heavier for DBDL and DBHPC and go lighter on thrusters until my form is right. thrusters are my goat. bah!

ACC WKDB sit ups

10x2 20lbDB 10x1 30lbDB

CD1500m easy row
December 10, 2009 | Unregistered Commenter.DMG
the very best of luck to all competing in the Hoboken Challenge. KICK-ASS!!
December 10, 2009 | Unregistered Commenter.DMG
Completed all 20 rounds with 30# dbs (last time I got 15 rounds). The thrusters weren't particularly pretty though, so I'll need to work on that for next time.

Good luck tomorrow everybody!
December 10, 2009 | Unregistered Commenterkatie
Katie Kick Ass!
December 10, 2009 | Unregistered CommenterDavid Mak
Did 25# DB. Back felt okay. Paced myself with 30 second rounds.

Would have liked to have gone heavier.
December 10, 2009 | Unregistered CommenterVincent Dugan
completed fifteen rounds with 20#, then 3 more.

last time did 12 +4 at 25#.

Decided to be kind to dmak and let him have my 25, so I had to use the 20. Oh what sacrifices I make.

I didn't do the DB situps because I was still recovering from the bear. massive cramp in my right quad and glute and lower back. took a while to recover.



December 10, 2009 | Unregistered CommenterSameer Parekh
How I managed to mess up the rep scheme on a workout I just did (and loved!) in October is a strong testament to the brain-destroying powers of booze and no sleep. I started out with 20lb DBs, the first 10 rounds were a hot mess too many and too few reps ... then I finally figured it out for the last 10 and was able to carry out 3-4 reps per round. Had to do one-armed thrusters too because my shoulder is upset. I want a Bear do-over soon!
December 10, 2009 | Unregistered CommenterBethany
warm-up;300m rowmhpc+jerk 95x5, 115x3

Slowboken WOD 17 rounds for time of5 Clean and Jerks @ 1357 Burpees

15:something.

I tried this workout so that I could give our folks competing some better feedback on it. Keep in mind that the workout will dose you differently based on your skill, conditioning and strength. For me, 135# jerks cant be popped overhead willy nilly, so a significant amount of time/energy was spent properly setting up and executing the jerk. I also had to drop the bar back to my shoulders and then put it back down without bailing because the lyceum always likes to make my life a just a little but harder. I also didn't hit it as hard as i would have in a competition, admittedly.

Pacing: 7 Rounds feels like a lot, the first 3 weren't so bad, and then round 4 started to catch up to me, 5,6 and 7 were tough to get through but it's one of those situations where you just find a rhythm and try to maintain it. I expected this to be a 10 minute effort but it was much slower than I had planned. Didn't cycle anything that fast.. I would have spent less time between clean and jerks next time. The reps per movement are slow enough that you shouldnt intentionally break things up into anything smaller than the 5/7 split. Just GO, look at it in terms of rounds not reps.

balance: for me, this was all about the clean and jerks, the burpees were at a moderate pace and all unbroken, they were my recovery. If the weight you choose to use is heavy for you, keep your technique in check and chip away as fast as you can.

recovery: i was floored for about 5-8 minutes but within half an hour was feeling fine. no significant local muscular fatigue, my clean and jerks were tight and burpees didn't affect me much. I would have been okay to do the AMRAP Couplet within an hour.
December 10, 2009 | Unregistered CommenterDavid
for those of you following at home, more robb wolf drama

robb and coach get into a flamewar:

http://www.crossfit.com/cf-affiliates/2009/12/monday_091207.html

Robb posts on his blog

http://robbwolf.com/?p=038

The Dave Castro vid that sparked the latest barrage:

http://journal.crossfit.com/2009/12/understanding-the-real-battle.tpl#featureArticleTitle

this is more fun than television!
December 10, 2009 | Unregistered CommenterSameer Parekh
Sad to have missed the bear...maybe make it up Tuesday morning???

Worked on clean & jerks again with Charlotte, Nick and Fox. Big thanks to David for helping us prepare for Hoboken! We're really fortunate to have such fantastic coaches at SBK.

All of this competition talk makes me very excited for the crossfit games. A little over 3 months until the sectionals...
December 10, 2009 | Unregistered CommenterJess
Dear Sameer,

I want the last hour of my life back!
December 10, 2009 | Unregistered CommenterDavid
The bear ate my lunch.

For various reasons this was my first time doing the bear. David talked me into 30 lb dumbbells, which ended up being a little ambitious. But I need that kind of a kick.

Did the first 7 rounds okay, but then my shoulder started feeling really weird and I just kind of broke down. Accumulated about 7 and a half more rounds with 25's after failing.
December 10, 2009 | Unregistered CommenterMalcolm
Check out the mainsite WOD. very interesting. Non quantifiable.
December 10, 2009 | Unregistered CommenterDavid
Drunken DB Bear @20lbs. 14 rounds completed, missed the fifteenth by 1 thruster. Sat one round out, got 3 more on the clock and missed the 4th and final round by 5 thrusters. First my willpower slipped, then my left shoulder stopped adequately controlling the weight in the last set so I decided not to do more thrusters. Not sure how things would have been without the pre-WOD two glasses of wine... my work's holiday party was today and I had forgotten. Had to go, eat a small dinner and toast etc. Came straight from the party to the gym.

Anyway, this was much improved from last time when I had a cold, started with a too heavy weight and cried because I was so miserable (only time that has every happened to me.)

Dumbbell anything seems to be a goat of mine... I am going to add dumbbell thrusters to my accessory work.

Great dinner with folks tonight - I like this having Shaun during the week! Maybe sometime we'll get both Shaun and Jenna in the same week!
December 10, 2009 | Unregistered CommenterLaurel
My 1st meeting with the bear. Last time it came around I was doing Fight Gone Bad Belated. Went 20 rounds with 20 lbs. Really felt the kick. Maybe I will go heavier next time around. Thanks to all the fans for the encouragement. Good luck to all the Hobokening Athletes, kick some butt for CSB!
December 10, 2009 | Unregistered Commenterjack
Did 14 rounds with 30lbs dbs. Thanks Leo and Mike for cheering. Jack, you did really good tonight.

Was nice to see our captain again.
December 10, 2009 | Unregistered CommenterAndy
The DB Bear got me good this time! In October I used 15 lb dumbbells and made it all the way through so I went up to 20 lbs this time. Huge difference. I lost track of when I first decreased the reps per round to 4. I think it was round 10...so there's a LOT of improvement to go at this weight. I kept working through 20 rounds on the minute but with only 3 or 4 reps per round.

What I really liked, though, was being surrounded by super-positive CFSBKers both quietly (Katie) and loudly (Sgt. Mike) encouraging themselves and ALL of us to conquer the Bear.
December 11, 2009 | Unregistered CommenterBecca
i like it too . great.



November 12, 2010 | Unregistered CommenterJuicy Couture Handbags
i like it too . great.



November 12, 2010 | Unregistered CommenterJuicy Couture Handbags

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