Early morning Bears....

W.O.D. 8.5.09
3 Rounds for time of:
50 foot bear crawl
Run 400M
15 Double Unders
15 Push-ups
15 Pull-ups

A must read book:

Reprogram Your Genes for Effortless Weight Loss

from the Navy Times...CrossFit: Just what the doc ordered.

"Dedication is not what others expect of you, it is what you can give to others."

Paul 12:27
Jim 17:52
Tim 10:37
Laura 15:08
Steph 21:22
Sam 12:03
Mike F. 21:34
Ed 26:14
Meg 16:54 (blue)
Dave 20:08 (black)
Shawn 18:33
Kevin 17:06
Jon 13:36
Joe 21:24 (70# bear crawl)
Nikki 14:26
Kristin 20:37 (green)
Lisa 13:42
Charlie 20:56
Ray 25:57
Gina 23:19 (black)
Jeff 18:18
Devin 16:47
Miranda 23:42
Mike B 16:27


Joe A said...


Just curious what does the bear crawl do for the body?

Tim P said...

Great Question Joe, I always wonder about that too, although great for balance and flexibility. Aimee?...

Aimee Lyons said...

Training like an animal is an effective way to build a great body awareness,
you will build strength, endurance, agility, flexibility, balance and body control. More specifically the Bear Crawl will work the whole arm ( fingers, wrist,
forearm, bicep, triceps,) the shoulders, back, chest, neck,
abs, thighs, hamstrings, calves, not to mention working
the cardiovascular system hard, in only seconds.

The bear crawl is a great total body functional exercise.

Remember this kind of training is not supposed to turn you into an animal...or maybe it is?

Chris P. said...

yesterday's mainsite: Fight Gone Bad

Do the following exercises in order, spending 1 minute at each station. At the end of the cycle, rest 1 minute. Do 3 cycles, counting reps or calories.

Wallball (substituted 45# thrusters): 31, 23, 25
Sumo deadlift high pulls 75#: 18, 11, 14
Box jumps 20": 26, 21, 20
Push Press 75#: 18, 18, 25
Row (calories): 17, 13, 16

total: 296

Day 10 Burpees

Ray said...


It is one more thing that will prepare you for the unknown and unknowable and that is why CrossFit is so awesome. Maybe you will need to bear crawl or low crawl your way out of a burning building someday or crawl up a step embankment on all fours. Who knows?

Aimee, great article from Navy Times. Navy Corpsman are tough individuals and their Marines love them because they are the medics that will sacrifice themselves to save Marines and haul them off the battlefield under the most hellish circumstances. John Bradley was a Navy Corpsman and one of the flag raisers at Iwo Jima. Read the book "Flags of our Fathers". It was written by his son and it certainly paints the picture. I am sure he did his fair share of bear crawls. OooRah....

Scott M said...

Day 10 of pull up challenge completed