Friday’s QOD

30
Dec

Friday’s QOD

Some say that 2016 was a crap year. While it did have it’s share of drawbacks, how was 2016 an AWESOME year for you? Did you do anything that you’re proud of?

The Bear Complex

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds. Rest as needed between rounds. Go for max load.

Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Thrusters are allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.

Compare to Dec.13/14

We have a kettlebell clinic coming to the gym on the afternoon of Jan.8th. If interested, let me know.

We have a kettlebell clinic coming to the gym on the afternoon of Jan.8th. If interested, let me know.

31 Responses

  1. Amber G

    How was 2016 an awesome year? It was awesome because I didn’t let the drawbacks ruin an entire year for me. I was not without struggles and some were pretty major. I took a lot of time this year to really enjoy the little things, for example, I was driving in my truck yesterday and could feel the heat from sun shining through the window on my face and thought, damn that’s nice! That’s a small moment of pure joy that I’m not willing to let any situation take away from. So I’m most proud of being able to recognize and give power to the simple pleasures of 2016.

  2. MARK D

    Group WU & MOB

    The Bear Complex – 5 round

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    65# x 3
    75# x 1
    85# x 1

  3. Some say that 2016 was a crap year. While it did have it’s share of drawbacks, how was 2016 an AWESOME year for you? Did you do anything that you’re proud of?
    Joined Crossfit in March and stuck to it. Now I’m pretty close to the best shape I have ever been in and it feels pretty good. I have new goals for 2017 set. Just need a few plans to achieve them. A big thanks to the CFM family as my success is mostly because of your encouragement, great coaching and comradery!!

    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds. Rest as needed between rounds. Go for max load.
    65-75-85-95-125

    Wasn’t really sure were to start with weight but it all felt pretty good.

    Thanks Mario!

  4. Baukje

    Bear Complex
    7 sets of (without putting bar on the ground):
    Powerclean
    Front Squat
    Push Press
    Back Squat
    Push Press

    5 rounds
    40# WU – 45# – 45#(focus on form) – 50# – 55# – 60#

    I need to work on breathing! On the last set, I got lightheaded after the first push press. I’m pretty sure this has to do with not breathing properly.

    Tara, it was nice to see you and proud of pushing yourself! Thanks also for reminding me to sign up for Rowuary!!! 🙂

    Blake, thanks for the TLC. Nice music this morning 😉

  5. Mario B

    2016 was full of good and bad, a good is definitely be joining CFM. Seen lots of improvement and definitely enjoy the CFM Family!!

    WUx2

    The Bear Complex – 5 round

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    75-85-95-105-115

    Lots of reps!!!

    1. Mario B

      Also did a second Wod at home today…

      AMRAP 45 min
      Many reps of Cutting logs with chainsaw
      Many reps of throwing Wood over!!

      If anyone has any downed trees with this wind let me know, I might know a guys with a chainsaw or two..

  6. Hannah

    Bear complex x7, 5 sets
    40-50-55-55-60lb

    QOD: I’d say I’m pretty proud of the fact that I have made a commitment to myself to go to the gym as often as I can because it builds me up physically and emotionally. I don’t know how sane I would be if I hadn’t figured this out earlier.

  7. Laura

    Bear Complex
    7 sets of (without putting bar on the ground):
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    5 rounds:
    40-50-55-65-70#

    Thanks to the 4pm class for the encouragement on the last round 🙂

    Thanks for class Chantal!

  8. Marcel

    Bear Complex – 5 round

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    65-75-85-95-105

    Should have gone for 115.

  9. Matt D

    The Bear Complex – 5 rounds

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    50-55-60-65-70#

  10. Samantha C

    Group Mob + WU

    The Bear Complex – 5 rounds

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    20- 25- 35- 55- 55#

    Didn’t think I was going to make it through that last round. QOD: 2016 was amazing, I got to have a whole year off to spend and be a mom to Jett and I’ve loved every minute of it. My family moved back from BC and its so nice having my sister so much closer and of course Crossfit has been fantastic. Mike tried hard for a while to get me there but I’m so glad I finally went. I am enjoying it so much more then I thought I would and can’t wait to see how much I improve in 2017.

  11. Mario R

    Group WU

    The Bear Complex – 5 round

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    65-85-95-105-105

    Thanks for the pointers Chantal!

  12. Tara Betts

    Bear complex @8:30 class
    40-45-50-55-60
    Thanks Baukje, Mario and Blake for the encouragement.

    I liked it so much that I went back and did the WOD again because Dan and Will were going😜Ha!

    Bear complex @5:00pm class
    45-50-55-60-65
    5# heavier!!! Thank you Janet for encouraging me to try as you left the 4pm class.

    What fun!🙂

  13. Group WU

    The Bear Complex – 5 rounds

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    #55-65-70-75-75

    Great class and music Chantal! Thanks!

    2016 was a very tough year for very many reasons…thankful to have come thru it all stronger, thankful also for all that Crossfit has done to help…hopeful for a fantastic 2017!

  14. Janet

    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds.

    40-50-55-65-70 (5 sets)

  15. Melanie M

    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds. Rest as needed between rounds. Go for max load
    Today Robert and I joined the nooner class..
    My numbers 45-50-55-60-65
    The last round sucked and I almost didn’t do it..
    Robert’s numbers 50-55-65-65-70
    He did his math wrong when he did the 65 but was super proud of himself when Blake pointed it out ! I encouraged him to try the 70 and he was all smiles after that!!
    Thanks for the great class Blake, loved the quirky tunes and the fun, supportive class atmosphere!

    1. Melanie M

      How has 2016 been an awesome year?? Although at first I beat myself up for the amount of classes I didn’t go to, how lazy I felt and how badly I ate … Then i seriously thought about it.. I reaffirmed how glad I am that I joined CFM! I did 2 partner competitions (with some amazing people) I did the Hopper, and I stepped way out of my comfort zone and went to Portland for something completely new, a Goruck challenge!! I also have a new sense of self confidence, (although I am still battling some old demons) …
      I have met so many amazing interesing people at CFM and some of them I call my friends ! I see people of all different walks of life just trying to be healthier versions of themselves, and I am glad to have met them!!.
      So 2016 was pretty amazing! Thanks to all for being a part of it..

  16. Heidi

    Missed the Bear Complex earlier this week, so decided to give it a go during open gym. I haven’t done this since 2013 and it was way harder than I remember:

    The Bear Complex
    7 sets unbroken @ 35-50-60-65-70
    1 power clean
    1 front squat
    1 push press
    1 back squat
    1 push press

    In 2013, I did this at 35-50-65-75-85, so well below my PR. I’ll blame it on the Christmas & New Years diet.

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