Getting ripped

There is now a 4:15pm time slot available to members (starting Sept.22). Please check the registration site to book your sessions. Be aware that some people will change their reservations, which may open up slots for the 5:30 and 6:30 sessions.

Also, Pierre will be taking over some of my sessions while I’m in Toronto for the Level 2 certification. Classes will be disrupted for a portion of that week (Oct. 6-10), but I appreciate your understanding that not all of the classes will be offered. If you have any questions, let me know – [email protected]

โ€œThe Bear Complexโ€
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.
Canโ€™t receive the clean in a squat and then directly overheadโ€ฆmust stand first, then front squat.

Bear Complex Demo from CrossFit One World

Jane and MC won't be giving high-5's anytime soon
Jane and MC won't be giving high-5's anytime soon

What is your goal for 2009? Is it CrossFit related? Maybe you already reached your goal. If so, have you set a new one yet? Please share your comments below.

43 thoughts on “Getting ripped”

  1. Yes, you did post that in January 2009… but since we have more members, it would be nice to know their goals.

    Also, people that posted their goal back in January…it would probably be a good time to look at them and see where you are at! If you didn’t reach them, there is still a few months left in 2009!!! Go for it.

  2. My goals for 2009 were:
    85 lb. squat – reached 95
    70 lb. press – haven’t reached that one yet
    90 lb. deadlift – reached 135

    CFWU X 3
    WOD: The Bear Complex
    5 rounds of 7 sets of:
    power clean
    front squat
    push press
    back squat
    push press
    15-25-35-45-55(4 sets)
    Great work Chantal.

  3. Yay for 4:15 classes!! ๐Ÿ™‚

    So the goals for 2009 are about weight lifting or anything related to fitness?

  4. Yes I DID have a goal. Before I started Crossfit, my goal was to be able to do 10 pull ups in a row by the end of summer. Thanks to rubber band progression, I quickly reached that goal and even surprised myself by doing 25 in a row a couple weeks ago ๐Ÿ™‚

  5. Warm-up 2x (5 pullups + 5 with yellow band for each sets)

    WOD -The Bear Complex
    5 rounds of 7 sets of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Good work this morning Heather !! That last round was hard thanks for the encouragement Heather and Kevin.

  6. Kevin, Jane and I offered up our 5:30 classes to Gillyon and Dave for today and we take their 6:30. Did I mess up? My time on the schedule is 6:30 for today. Can I go to the 6:30? Or did you already make this switch? I’m confused. HELLLLLLP!

  7. Well, after reading everyone’s reasons for posting I feel I would honor you all with my first post.
    A few months ago I went into the cross fit Gym because I had contacted Kevin (a long time friend) and asked if I would be able to practice running the PARE (physical test required to get into the RCMP). I showed up and Kevin set the course up for me. I ran the course just above 4:00 which really wasnโ€™t that great. During the Pare, a guy we all know, Rob, who I didnโ€™t know until that day, stayed around and watched, helped and cheered me on like a team member he had spent all season with. I thought, wow what a great guy. After talking more with Rob, he shared his story and informed me of his involvement in the application process as well.
    After that day I continued going to a local gym however it always felt uncomfortable. Big sweaty guys grunting while lifting weights was not my idea of a good time. So I slowly stopped going and it came to a point all I was doing was running on my own time. I then contacted Kev, and he set up my fundamentals and feel in love. So now there are three loves in my life, The Red Sox, My Girlfriend Josee, and Cross Fit.
    Iโ€™ve been attending cross fit for over 2 months and have lost 11 pounds and have felt nothing like this before in my life.
    Yesterday afternoon I had my official PARE test with the RCMP. I ran the test in 03:52. This was a 25 second improvement. To graduate from RCMP training after 6 months a cadet has to be able to run the PARE under 4:00, so as an applicant posting a time under there requirement to graduate was a huge success for me. I literally called Kevin after the PARE as though I was a little kid that just opened a great gift on Christmas morning.
    My goal Pierre is to get in the best shape that I can so when I have an opportunity to attend Depot, ill do it well and wear my Cross Fit shirts with Pride.
    I want to thank everyone for always making the gym such a great experience and the desire to attend each day is increased by the people we crawl through hell with each day during the Work out of the Day.
    Thanks To All

    1. Congratulations on your first post Tyler!
      And huge props to your enthusiasm and dedication to CrossFit. It’s starting to pay off in huge ways!
      I like the comment about “big sweaty guys grunting while lifting weights”. CrossFit is WAY different. We have “sweaty girls grunting” too!

    2. Excellent post Tyler… and my sincerest congrats on nailing the PARE, no easy feat!! So here’s the bit that floored me… you ran the PARE at 1:30 and you were at CF to train @ 6:30, that takes guts. Keep up the great work, you’re well on your way buddy!! ๐Ÿ™‚

  8. WOW, I am REALLY shallow.

    Goal #1 – I want a CrossFit butt. (Yes, this is what I put in the subject box of my first email to Kevin.)
    Goal #2 – Refer to Goal #1

    But seriously, I want to be able to do a pull up, press 70lbs and do box jumps by Christmas.


  9. CW x 3
    WOD: Bear Complex
    35-45-55-70-75(failed..I only could get in 6 of the 7)

    YAHOOOOOOOOOOOOOOO for Robin for getting her first pullup!!!!

  10. CFWU X 2
    WOD: Bear Complex
    45-65-75-95-135 (PR)
    May 30/09, PR for this WOD was 95#

    Real different pace though funny how intense it it remained even though the the stop watch is parked. We had some great laughs and watched one another move some serious weight. Great work everyone, killer WOD!! ๐Ÿ™‚

  11. that was alot of fun and a nice change of pace.

    warmup x3

    WOD:Bear Complex
    only 4 rounds because me and kevin went too high too fast. glad i went as high as the other guys.
    Good job tonight everyone very hard tonight.

  12. I did 2 workouts tonight. Bad move Kevin.

    5 rounds of:
    30 situps
    25 good mornings (45#)


    Then 4 rounds of the Bear Complex.

    135 (PR by 10#)

    Couldn’t let Rob and Tim show me up ๐Ÿ˜‰

    Congrats on the pullup Robin! I’ll get it on tape next time.

    Dave – Muscle-ups are coming along man!

    Great job tonight everyone!

  13. CFWU x 3

    WOD: “Bear Complex”


    Tracey did her first Knees to Elbows tonight (several of them!) but she’s too modest about it. WWWWAAAHHHHOOOOOBBBEEEEEEE T-Racey!!!!

    Congrats on your pull up Robin. You’re a poopy bum for not showing us!!

    Everyone did so well tonight! Awesome!

    Also, RHS beat McNaughton!!!!!!!!! Yeah!! ๐Ÿ™‚

  14. CFWU x 3

    “The Bear”
    7 reps each of…

    It’s been a couple of hours now… My shoulders are feeling it!

  15. I wanted to see everybody’s goals….but I didn’t write my down yet!

    Here we go, by the end of the year:

    Crossfit related:
    – Deadlift 350#
    – Press 125#
    – Backsquat 310#

  16. My goals and where I’m at)

    FGB score of 400 (only 13 points away)
    Deadlift 400# (only 5# away)
    400m in under 57 sec (haven’t tested it yet)
    100 double unders (Got to 60)
    5 handstand pushups (I’m at 3)
    Bench press body weight (Up to 160, but I keep gaining weight!)
    50 consecutive pullups (at 38)
    Get a Level 2 Cert. (will be done by October!)

  17. Hey Kevin, where is the post that you did back at the beginning of the year with our goals?? Which date is it?

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