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Derek Simonds
10-08-2007, 04:20 AM
I met up with Leo and Monique from Crossfit Evolution for a great Sunday workout. The people that showed up were all fantastic and everybody including the kids had a great time.

The Ladies did 3 Rounds for time of
30 KB Swings
20 Jumping Ring Dips
OH Lunges a long long way
10 Burpees

http://www.youtube.com/watch?v=WGFVhQH1Mlk

The Kids did 3 Rounds for time of
15 Jumping Ring P/U's
5 OH Squats
10 Kids Burpees
Sled Drag around the pole

http://www.youtube.com/watch?v=vqcRCw_EFGc

The Fellows did the latest Painstorm :eek:
How many rounds can you complete of
7 Reps Bear Complex (Leo and Shawn used 95 LB's Larry and I used 65 LB's)
50 M Bear Crawl
In 40 Minutes

In this video you can see the last 4 minutes of our fun. It really wasn't that pretty.

http://www.youtube.com/watch?v=Ai-vzB4fph8

And lastly my daughter rode a 2 wheel bike for the first time in her life and I have to include that video. :p

http://www.youtube.com/watch?v=Ycd7EJrHbkI

Lots of fun this weekend.

Allen Yeh
10-08-2007, 05:22 AM
What is the bear complex? I've heard different authors mention it so what exercises were a part of yours?

Derek Simonds
10-08-2007, 06:49 AM
We did the bear complex like this

Power Clean to
Front Squat to
Push Press to behind the neck to
Back Squat to
Push Press

Lots of love in that.

Allen Yeh
10-08-2007, 06:52 AM
We did the bear complex like this

Power Clean to
Front Squat to
Push Press to behind the neck to
Back Squat to
Push Press

Lots of love in that.

Ah that looks familiar, that complex can be suckage just by itself! Adding a 50m bear crawl....yikes.

Leo Soubbotine
10-08-2007, 08:10 AM
Pics

http://www.flickr.com/photos/14716905@N07/

That's was good times. My upper body is so trashed! Awesome!
Monique has a hard time walking :D

Leo Soubbotine
10-08-2007, 08:16 AM
Derek - I got 8 rounds!
Awesome videos though - thank you!

Derek Simonds
10-08-2007, 09:42 AM
Leo, I humbly apologize and just kicked out 10 burpees as a penance. I will correct the video and re-upload later tonight.

Allen Yeh
10-08-2007, 10:05 AM
Pics

http://www.flickr.com/photos/14716905@N07/

That's was good times. My upper body is so trashed! Awesome!
Monique has a hard time walking :D

Nice pictures.

James Evans
10-08-2007, 01:09 PM
I love the bear complex. When you do thrusters rather than push presses the suck factor really increases.

Allen, you may recall I posted a circuit ages ago from the Brutal Training website:

http://www.performancemenu.com/forum/showthread.php?t=812

There are 12 exercises, each one done for 8 reps (or AMRAP in the case of push ups). But that includes the Bear for 8 reps which just crushes you before you've even got going. And you're meant to shoot for 6 circuits. I think it might be a sick joke. Everyone here certainly laughed at me.

You boys look mighty tired on those bear crawls, good work.

Derek Simonds
10-08-2007, 01:57 PM
In the video you can see the rest of the gang doing thrusters. My sorry butt just can't handle it with the wrist yet.

Interestingly enough in categorizing my body today overall I am not exceedingly sore, sore just not to a debilitating extent. The sorest part is my traps for some reason. My metabolism is on full out GO right now and has been since yesterday.

As I said on the xFit forum due to my recovery my painstorm was more of a painshower. Leo is the one that really threw it down. I ran his workout through the output calculator and the results are below, BTW Leo is a pretty big fellow I am going at least 6' 2" probably more. I used back squat, thruster and clean for the movements which isn't going to be exact but at least close.

Movements

Back Squat
Reps - 56
Travel, Body - 0.46 meters
Work, Body - 17911.68 joules
Travel, Weight - 0.69 meters
Work, Weight - 16327.72 joules
Total Work - 34239.4 joules

Thruster
Reps - 56
Travel, Body - 0.5 meters
Work, Body - 19469.22 joules
Travel, Weight - 1.14 meters
Work, Weight - 26976.23 joules
Total Work - 46445.45 joules

Clean
Reps - 56
Travel, Body - 0.88 meters
Work, Body - 34265.82 joules
Travel, Weight - 1.39 meters
Work, Weight - 32892.07 joules
Total Work - 67157.89 joules

Duration
40:00
2400 seconds
Work Performed
147842.74 joules
15075.52 kg-m
109048.81 ft-lbs

Power Output
61.6 watts
0.08 horsepower
45.43 ft-lbs/sec

The Best part is 10,640 LB's overhead in the form of a thruster and 5,320 LB's power cleaned! along with 400 M's bear crawling for fun. That's the real deal.

Leo Soubbotine
10-08-2007, 03:28 PM
My traps are killing me. Abs, shoulders (side delts) and lats are in second place.
I'm 6'3" at 225. 10 grand overhead is cool!

Steve Liberati
10-08-2007, 04:31 PM
Definately great weather for outdoor workouts. Good pics and videos....thanks for the workout idea (tomorrow is bear crawls and bear complexes for the kids *evil grin*)