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"The Dumbbear"
In 15 minutes complete as many rounds as possible of the following
20 Dumbbell Deadlifts
Bear Crawl (length of gym)
15 Burpee Box Jumps (20-21"/24-25")
Bear Crawl (length of gym)
Coaches Notes:
In the dumbbell deadlift, both ends of the dumbbell must touch the ground at the bottom. For many, maintaining the lumbar curve in the bottom position will be difficult, so choose a weight according to your level and ability. An athlete could deadlift to plates on their sides to limit the depth in the movement. For those with sufficient flexibility, your posterior chain will get ROCKED so be conservative in weight.
Video:
"Infant Swimming Resource: Teaching Progression" with
Harvey Barnett,
free CrossFit
Journal video [wmv] [mov] [HD mov]
Quote:
"A bend in the road is not the end of the road...unless you fail to make the turn."
-Unknown
Results:
Jay E 2+14db, 100s' (each hand)
Schaffer 3+6db, 65#
Tidmore 4 +15db, 45#
The Nina 3+ 13bj, 45#
Brett 3+ 2bj, 45#
Pooch 3+ 10db, 45
Bob W 3, 45#
Gina 3 +10 db, 35#
Paul 4+14db, 55#
Kara 3 @ 20
Chris T 3 @ 20
Rhonda 3 +11 burpees @ 20, 13"
Mike W 2 +15 burpees @ 55
Lisa A 2 +14 burpees @ 25, 13"
Heather 3 + 20 deads @ 35
Lauren 2.9 @ 35
Susan 3 + 6 burpees @ 35
Kim 3 + 20 deads and bear @35, 24"
Beth 3+1 dead @ 15, 17"
Bre 3+15 deads @ 30
Tall Dan: 3 @ 50 (with 15# plates)
Chris NZ: 3 @60 (with 15# plates)
Olan: 2 @ 55
Brynsie: 3 @55
Jonathan 3 @ 35 (25# plates)
Mike P: 4 @75
Becky: 3 @ 20 (15# plates)
JZ: 4 (55#)
Becca 3+BC (20#)
Megs: 4+1dl (35#)
Joe: 2+3bj (40#)
BO: 3+20dl (40#)
Dawn: 2+15bj (25#)
Josh F: shin met box
Gabe: 4+5dl (55#)
Nathan: 3 (15# and 20")
Ph: 3+BC (75#)
WW: 3+14bj (35#)
Rachael: 3+3bj (25#)
Christina: 3+1bj (20# and 17")
Mike F: 2+11bj (65#)
Faby 3 + 10 DL (70#, 25")
John C. 5 + 5 BJ (55#, 25")
J-Na 3 (25#, 20"?)
Wax 3 + 2 BJ (55#, 24")
Dan F. 3 + 5 DL (15/11 reps, sub BC with walking lunges)
Paul S. 3 + 15 DL (70#, 25")
Jess C. 4 + 4 DL (35#, 21"?)
Katrina 2 + 15 BJ (12#, 17"?)
John G. 3 + 3 DL (55#, 25")
Alanna 2 + 8 DL (15#, 20")
Kathy G. 1 + 12 BJ (15#, 9" plates, sub BC with walking lunges)
Rebecca 3 + 7 DL (40#, 20")
Josh 3 + 10 BJ (55#, 25")
Jen S. 3 + 2 BJ (45#, 21")
Faby 4 + 5 dips (50#, sub ring dips for BJ)
Paul S. 4 + 2 dips (50#, sub ring dips for BJ)
Vinny 3+15bj, 70#
Sharon 2+5bj
Matt O. 3+20dl, 55#
Luke 3+4bj, 45#w/plate
Travis 3+9dl, 55#
Jim C 3+6bj, 40#
Deedee 3+9dl, 35#
Kate FM 2+12bj, 25#
Jaime 2+3bj
Jess S 2+13bj
Joe P 3+14dl, 45#
Bob S 3, 50#
Demery 2+3bj 12#, 13"
Diego 3+20dl, 40#
Arin 3+3bj, 20#, 17"
Alison K 3+4bj, 45#
Patrick 3+11bj, 55#
Rachel R. 3+10bj, 20#
Photos:
Results:
Jay E 2+14db, 100s' (each hand)
Schaffer 3+6db, 65#
Tidmore 4 +15db, 45#
The Nina 3+ 13bj, 45#
Brett 3+ 2bj, 45#
Pooch 3+ 10db, 45
Bob W 3, 45#
Gina 3 +10 db, 35#
Paul 4+14db, 55#
Kara 3 @ 20
Chris T 3 @ 20
Rhonda 3 +11 burpees @ 20, 13"
Mike W 2 +15 burpees @ 55
Lisa A 2 +14 burpees @ 25, 13"
Heather 3 + 20 deads @ 35
Lauren 2.9 @ 35
Susan 3 + 6 burpees @ 35
Kim 3 + 20 deads and bear @35, 24"
Beth 3+1 dead @ 15, 17"
Bre 3+15 deads @ 30
Tall Dan: 3 @ 50 (with 15# plates)
Chris NZ: 3 @60 (with 15# plates)
Olan: 2 @ 55
Brynsie: 3 @55
Jonathan 3 @ 35 (25# plates)
Mike P: 4 @75
Becky: 3 @ 20 (15# plates)
JZ: 4 (55#)
Becca 3+BC (20#)
Megs: 4+1dl (35#)
Joe: 2+3bj (40#)
BO: 3+20dl (40#)
Dawn: 2+15bj (25#)
Josh F: shin met box
Gabe: 4+5dl (55#)
Nathan: 3 (15# and 20")
Ph: 3+BC (75#)
WW: 3+14bj (35#)
Rachael: 3+3bj (25#)
Christina: 3+1bj (20# and 17")
Mike F: 2+11bj (65#)
Faby 3 + 10 DL (70#, 25")
John C. 5 + 5 BJ (55#, 25")
J-Na 3 (25#, 20"?)
Wax 3 + 2 BJ (55#, 24")
Dan F. 3 + 5 DL (15/11 reps, sub BC with walking lunges)
Paul S. 3 + 15 DL (70#, 25")
Jess C. 4 + 4 DL (35#, 21"?)
Katrina 2 + 15 BJ (12#, 17"?)
John G. 3 + 3 DL (55#, 25")
Alanna 2 + 8 DL (15#, 20")
Kathy G. 1 + 12 BJ (15#, 9" plates, sub BC with walking lunges)
Rebecca 3 + 7 DL (40#, 20")
Josh 3 + 10 BJ (55#, 25")
Jen S. 3 + 2 BJ (45#, 21")
Faby 4 + 5 dips (50#, sub ring dips for BJ)
Paul S. 4 + 2 dips (50#, sub ring dips for BJ)
Vinny 3+15bj, 70#
Sharon 2+5bj
Matt O. 3+20dl, 55#
Luke 3+4bj, 45#w/plate
Travis 3+9dl, 55#
Jim C 3+6bj, 40#
Deedee 3+9dl, 35#
Kate FM 2+12bj, 25#
Jaime 2+3bj
Jess S 2+13bj
Joe P 3+14dl, 45#
Bob S 3, 50#
Demery 2+3bj 12#, 13"
Diego 3+20dl, 40#
Arin 3+3bj, 20#, 17"
Alison K 3+4bj, 45#
Patrick 3+11bj, 55#
Rachel R. 3+10bj, 20#
Photos:
6am
ReplyDeleteJay E 2+14db, 100s' (each hand)
Schaffer 3+6db, 65#
Tidmore 4 +15db, 45#
The Nina 3+ 13bj, 45#
Brett 3+ 2bj, 45#
Pooch 3+ 10db, 45
Bob W 3, 45#
Gina 3 +10 db, 35#
Notes:
Most athletes chose the right weight accordingly, Big Jay E said if he were to do this again, he'd opt for 80# each hand to keep him moving faster. Brett on the other hand said next time he would jump up to 55# instead of 45.
Timmy, I think you forgot Paul unless I don't recognise his nickname.. Awesome job today Paul, (and everyone) pretty sure you will be killing it!
ReplyDeleteYes! Thanks The Nina.
ReplyDeletePaul is visiting from another box for a few days in the morning.
Paul 4+14db, 55#
Check out TEAM KOP Regional videos - now loaded on the KOP YouTube page
ReplyDeletehttp://www.youtube.com/user/xfitaimee/videos?view=0
OMG - that was a burner.
ReplyDelete930 results (box was rx unless specified)
ReplyDeleteKara 3 @ 20
Chris T 3 @ 20
Rhonda 3 +11 burpees @ 20, 13"
Mike W 2 +15 burpees @ 55
Lisa A 2 +14 burpees @ 25, 13"
Heather 3 + 20 deads @ 35
Lauren 2.9 @ 35
Susan 3 + 6 burpees @ 35
Kim 3 + 20 deads and bear @35, 24"
Beth 3+1 dead @ 15, 17"
Bre 3+15 deads @ 30
Nooner! Deadlifts and bearcrawls and box jumps, oh MY!
ReplyDeleteTall Dan: 3 @ 50 (with 15# plates)
Chris NZ: 3 @60 (with 15# plates)
Olan: 2 @ 55
Brynsie: 3 @55
Jonathan 3 @ 35 (25# plates)
Mike P: 4 @75
Becky: 3 @ 20 (15# plates)
Tall people are definitely working harder to keep the lumbar maintained and the chest tall. This is basically deficit deadlifts with a twist, so it's critical to keep the form and really focus on pulling with the glutes. Grip strength will get hammered too!
Fun WOD, enjoy it, PM classes.
6:30 class
ReplyDeleteFaby 3 + 10 DL (70#, 25")
John C. 5 + 5 BJ (55#, 25")
J-Na 3 (25#, 20"?)
Wax 3 + 2 BJ (55#, 24")
Dan F. 3 + 5 DL (15/11 reps, sub BC with walking lunges)
Paul S. 3 + 15 DL (70#, 25")
Jess C. 4 + 4 DL (35#, 21"?)
Katrina 2 + 15 BJ (12#, 17"?)
Sorry, I did not get your box jump height so hopefully these are correct.
7:30 class
John G. 3 + 3 DL (55#, 25")
Alanna 2 + 8 DL (15#, 20")
Kathy G. 1 + 12 BJ (15#, 9" plates, sub BC with walking lunges)
Rebecca 3 + 7 DL (40#, 20")
Josh 3 + 10 BJ (55#, 25")
Jen S. 3 + 2 BJ (45#, 21")
Faby 4 + 5 dips (50#, sub ring dips for BJ)
Paul S. 4 + 2 dips (50#, sub ring dips for BJ)
5:30 "that one s*cked!"
ReplyDeleteVinny 3+15bj, 70#
Sharon 2+5bj
Matt O. 3+20dl, 55#
Luke 3+4bj, 45#w/plate
Travis 3+9dl, 55#
Jim C 3+6bj, 40#
Deedee 3+9dl, 35#
Kate FM 2+12bj, 25#
Jaime 2+3bj
Jess S 2+13bj
Joe P 3+14dl, 45#
Bob S 3, 50#
Demery 2+3bj 12#, 13"
Diego 3+20dl, 40#
Arin 3+3bj, 20#, 17"
Alison K 3+4bj, 45#
Patrick 3+11bj, 55#
Rachel R. 3+10bj, 20#
SPECIAL shoutout to ARIN who got her first KIPPING pull up!!!!!!!! Congrats girl! Now you have until the end of June to get 5 in a row. The challenge has been thrown down!
Challenge accepted!
ReplyDelete