Friday’s QOD

What do you look for in a ‘Change for Change’ workout?

“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.

Bear Complex Demo from CrossFit One World

Compare to July 14/12

rob

69 thoughts on “Friday’s QOD”

  1. Mobility
    500m row – 1:41.2
    WUx1

    “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.

    75-85-95-100(2)

    Stopped after 2 at 100 because it felt like I tweaked my back. Not taking any chances with my back and cleans.

  2. QOD: The first thing I look for is $5. Sometimes a “staple” WOD that I may have missed or something I really wanted to try but couldn’t make it that day. Or something containing a “goat” that I need to work on.

    Really enjoying the Blizzard Beatdown pics, really proud of how well everyone from CrossFit Moncton represented!

  3. Row 450m
    WU x 1

    WOD: 35 to 60#
    75% of 1RM @ 60#

    Great sharing the bar with you girls, Heidi and Rachel!

    Nice Pic, Rob Brockbank!

  4. I’m apologizing in advance to whoever I’ll be sharing a bar with for the cursing that I’ll be doing during this wod.

  5. Finally! I get to tackle the Bear!!

    QOD: For a Change-for-Change WOD, I usually look for either a benchmark that I’ve missed, a WOD I feel I could’ve done much better, or something that looks “interesting”.

  6. Mobility

    450m row

    WU x 1

    “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.

    40-40-50-60-70#

    QOD: I like to find one that I believe I did poorly due to my mental process and see if it improves when I redo it.

  7. Row 450 m
    WU x 1

    The Bear complex

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

    Complete 5 rounds

    65-75-75-80-85 … I was aiming for 95 but it got heavy really fast. I think I could do 95, but the 7 cycles would be uber slow with lots of rest.

    QOD: When I decide to do a change for change, my thought process usually goes like this:

    1. Do I REALLY wanna do the posted WOD? No (I rarely do) – look at the past WOD’s.

    2. Are there any of those WOD’s that I’ve done in the past that I could compare to and wasn’t able to do this time around? If yes – Do it!

    3. If no – Is there any WOD that looks ‘ fun’? If yes – Do it!

    4. If no – Is there any WOD I did this month I felt like I could of done better (due to poor performance, tired, sore) – If yes, Do it!

    5. If no – Maybe I’ll just do the posted WOD.

    Happy Friday!

      1. LOL Mario!

        And Chantal – you missed a step between 1 & 2… You first check for Wednesday WODs. None that are appealing? Move to next step.

      2. Mario – I wanted to… but I’m at work. There is only so much time of my day I can spend on CrossFit! And Amanda … You are right, I forgot it because it’s a new thing that I just started yesterday! lol

  8. I never do change for change. I like to take them as they come.

    wu x 1
    450 meter row in 1:41

    WOD: Bear complex

    85,95,105,115, 125(stopped on cycle 3. Lower back said no more)

    These got heavy fast. Cardio needs work.

  9. QOD: I don’t normally switch it but when I do, I pick one that has movements that I need to improve or work on. Or that has a movement that I haven’t done in a long time.. like yesterday I picked one that had ring dips and OHS… because my ring dips need work and because I hadn’t done OHS in a wod in a long time.
    And today, my shoulders hate me for my decision. 🙂

  10. QOD
    1) I look for fun movements, not necessarily movements that I am good at. (Burpee pull-ups, HSPUs, burpee box jumps)
    2) WODs that I have not done in awhile or that I have never done
    3) Longer WODs are change worthy.

    Bear Complex
    1- 45lbs
    2- 55lbs
    3- 65lbs
    4- 75lbs (PR)
    5- 85lbs failed to complete my 3rd

    Fun morning! Nat…you are so strong! Thanks for the encouragement. 🙂

    1. you made that pr look almost effortless… I’m sure next time you’ll have another pr… had fun thanks!

  11. Mobility
    450m row
    Wu x 1

    Wod: bear complex
    45-55-65-75-85
    Mentally scary but fun one…

    Qod: long wods with lots of sweating

  12. Mobility
    450m row 1:43
    WUx1
    50 no show burpees

    “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.

    55-65-70-75-80 (After two and a half weeks of vacation, Mr Puke almost paid me a visit!)

  13. Row 450m
    WU x 1

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press
    5 Rnds @ 65-85-105
    120(got 5th failed 6th)
    110(got 6th failed 7th)

  14. QOD
    I don’t need much of a reason to do change for change, as I think its great to fill up that jar and always goes to a good cause.
    what I look for?
    1) usually a tough wod
    2) a long wod
    3) a long tough wod
    4) a wod with movements I generally hate which contributes to #1 and leads to #2 as a combo I get #3 (lol)

    I already have my change for change set for Feb.. have to miss today so its on my list! enjoy this one everybody as its one that’ll take you out of your comfort zone quick!

  15. Mobility
    450m row 1:38
    WUx1

    “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.

    65-75-80-85-85

    Reply ↓

  16. Mob / 450m Row (1:25-ish)

    WU x 1
    Pistol practice! Managed 2 Rx’d and 4 holding a 10# plate! Super excited as I haven’t attempted them for over a year.

    WOD: “Bear Complex”
    65-80-95-110-125
    Using push-jerks early on saved me in those last rounds.

    Thanks for sharing the bar Robert! And thanks to you and Jason for the push (and counting)!

    More fun than I expected. I feel completely wasted in a CrossFitty kind of way.

    1. I was dreading this work out all day — much more fun doing with someone. Thanks Blake and Jason. That was actually fun!! 135 next time Blake.

    2. Great work guys was fun tonight for a friday wod …. Have a hard time going down the stairs this morning lol

  17. mobility
    450m row
    wu x 1

    WOD : Bear Complex
    5 rounds
    7 cycles
    Power cleans
    Front squats
    Push press
    Back squats
    Push press
    95, 100, 105, 110 pulled something in my hand on the last reset with the clamp

  18. mobility
    450m row
    wu x 1 add figure 4 & KBS 45#

    WOD : Bear Complex
    5 rounds
    7 cycles
    Power cleans
    Front squats
    Push press
    Back squats
    Push press
    35, 45, 50, 55, 60

  19. Mobility
    Row 450m
    WUx1
    Bear Complex
    65-75-85-95-105

    I dropped the [email protected]&$ing bar with 2 reps left. I swore a little….picked it back up again and finished. I had no grip left as my forearms were numb?

  20. QOD: I almost always switch it up. I look for ones that I’ve missed that I know would have really challenged me, usually ones where people comment “that was crazy! ” lol. I want to experience it too!

  21. Mob – Row450m – WUx1

    Muscle-Ups: 2-1 (almost 3 on first set)

    WOD: Bear Complex = 95-110-125(x4)-120-135

    Good job guy, that was different than I expected. Thanks very much Melanie for counting my cycles.

    NOTE TO FUTURE-MARIO:
    – Hey there buddy, you must be a P.Eng by now. How’s your Crossfit training? Still getting stronger? Stephanie still beating you at WODs? I’m sure by now your Crossfit Total is >1000#. Anywho, the Bear Complex… the first rounds are suprisingly gasing, because they are so light and fast. But it’s ok, just take long breaks, minimum 5 minutes, in fact take 8-9 minutes of rest if you can. Do not think of doing your 3rd set super slow thinking pauses are gonna help your grip. Just GO! Pedal to the metal, high speed low drag, blistering blazing speed up in this box. You have great short-term power out put. USE IT!!! Go so fast the barbell will get dizzy. That should get you a lovely PR today, I mean, in later in 2013, or whenever…

    Also watch the neck. Many were scratched. Some people were bleeding. Yuck.

  22. 7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press
    5 Rnds @ 65-85-105 X 7
    120 X 5
    95 x 4

  23. Chantal Guerette

    Mobility
    450m row (1:53)
    COMPLETELY FORGOT the WU !!! I was setting my weight for the WOD and then, well… I forgot hahaha

    WOD “Bear Complex”
    7 sets of the following
    – Power Clean
    – Front Squat
    – Push Press
    – Back Squat
    – Push Press
    5 rounds and increasing weight (35-45-55-60-65lbs)

    It was a hard one but I’m glad I kicked Jill’s bud hahaha Kidding ! Thanks Rob for always believing in me and always pushing me to my max 🙂 Thanks Jenna for counting for me… NOT !!!

    Great job everyone 😀

  24. Wu x 1

    Row 450m

    Bear Complex
    65-85-95-115-125 (10lbs PR)

    Thanks for the push Evan, that helped a lot.

  25. WUx1
    Row 450m

    Member Challenge Squat Hold –> 3:21

    Bear Complex
    65-75-95-115-135(f) only 3 reps

    2 sets of 1 minute each Static Back Endurance.

    Note to future Gabe, wear a turtle neck for the next “Bear Complex” WOD

    Great work 5:45 crew!

  26. QOD: Past WOD I missed that I really wanted to do.

    By the way Great PIC of Rob. Me and him where neck and neck the whole way throughout the Blizzard Beatdown from the 1st WOD to the last reps of the 4th.
    Was a great push and looking forwards to the CrossFit Open push buddy 🙂

  27. QOD: something I missed that I think will be fun and challenging. Sometimes it’s a WOD I’ve done before so I can compare. Though sometimes It depends on what body part is sore or that I haven’t worked on particularly hard that week. Like if we haven’t done much legs ill look for something that has squats in it.

  28. Great picture of Robert! Wow we really represented in the men’s masters division! We had a lot of awesome guys there!

  29. Wod
    I got up to 4 rounds. I was running late could not grt in 5. I got up to 95# probably would have done 105

  30. Bear Complex:

    50-55-60-65-70

    Saw the wod and wanted to bail!!

    Even though it’s only 60% of my pr, after a week off and shoulder problems I was happy with 70 in the 5th round since I barely managed to get the fourth round completed!! I’ll have a chance to do more next time 🙂

    Thanks for counting for me Lacy!

  31. Bear Complex:
    35-45-55-65-75

    Note to Self for next time: Start at 35# (1st round felt heavy), but make bigger jumps each set. 85# is achievable. 1st time doing this & liked it.

  32. This am was a fun one! I liked it alot!
    Had fun sharing the bar with Kelly…thanks for the counting and push!

  33. Mobility
    500m row (1:41) PR 9 Seconds
    WU x 1

    WOD “Bear Complex”
    7 sets of the following
    – Power Clean
    – Front Squat
    – Push Press
    – Back Squat
    – Push Press
    5 rounds and increasing weight
    (65-75-85-95-110 lbs)

    next time need too be a bit heavier.

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