2 minute Row for distance
Rest 2 minutes
8 minutes Bear Complex 95/65
Coach’s Notes: One Round of the Bear Complex consists of the following:
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground and return to high hang position. Do not rest the bar on the ground at the end of each round.
Post total meters rowed and number of rounds completed of the Bear Complex.
Primal Challenge Day 19
Post Food Log to Comments:
Hey Everyone! Just reminding you that the Paleo Potluck is at my house tonight! I would love for everyone to try to come but greatly understand if you can’t. You may want to think about arriving around 7:00 rather than 6:00 due to the homecoming parade in my neighborhood and traffic. I apologize for these inconveniences, I’d get rid of them if I could!
Again, hope to see everyone there. If you need my address your team captains should have it and it is on the Google Docs.
I love the Bear!
596 meters 16 rounds @ 49.9#s
There was a great possiblity I miscounted, haha.
574 m , 20 rounds @ Rx
Fall bug dragging me down
Nice one!
Hope you are feeling better!
http://fitday.com/fitness/PublicJournals.html?Owner=ericherbold
584 meters. 35 rounds @ 75#.
560m
13 @ 75#
Not putting the bar down made it extra hard :0)
…I feel like I could have done better….
Row – 617
Bear – 19 rds @ 75lbs
Pissed I didn’t go Rx. Love the Bear!
Awesome row.
540 m
20 rounds Rx
IM-PRES-SIVE!! Way to battle it out this AM. You were an ANIMAL!
491 (9 meters short of sub 2:00 split… uggghhhhhhh!!!)
21 rds at 35#. Methinks I should have gone up a notch to 45#, i just had no idea how this one would go. looking forward to the next!
580m .. 15 rds @ Rx
Correction .. 96.8lbs
Nice!
http://www.fitday.com/fitness/PublicJournals.html?Owner=john.r.stamper
472m
18 rds 45#
http://fitday.com/fitness/FoodLog.html?_a_Date=1287100800.
No WOD
163.4#
Breakfast
Coffee 1 mug (8 fl oz) 2 0.0 0.1 0.3
Banana, raw 1 medium (7″ to 7-7/8″ long) 105 0.4 27.0 1.3
Chicken, breast, roasted, broiled, or baked 6 oz, boneless, cooked 332 13.1 0.0 50.3
Total 440 13.6 27.1 51.8
Fat 28% Protein 50% Carbs 22%
584 Meters.
35 Rounds @ 75#. I should have Rx’d.
35 rounds …you are a “BEAR” Jon. Nice Work!
You think?
Nice job!
http://fitday.com/fitness/PublicJournals.html?Owner=rvarndell2712
weight 193.7
delta: 5.3
got 536 m on row. 21 rounds rx’d in bear complex.
Nice job!
388 meters, around 21 reps @ 35# – could’ve gone higher but taking it easy till my leg is 100%
still no movement on the weight….
meals thru lunch
http://fitday.com/fitness/PublicJournals.html?Owner=jeanneyk&Year=2010&Month=9&Day=15
Palena for dinner
Carol will remember to bring a huge wine glass with me (for a nice glass of red-colored h2o of course 
9 points – had a glass of wine (yum)
OMG Yummy!
Stuffed Acorn Squash (from http://whole9life.com/2010/10/stm-stuffed-acorn-squash/)
Ingredients (serves 2)
1 acorn squash
1 pound grass-fed, organic ground beef (ground turkey would work, too)
1 chopped onion
1 finely-chopped apple (we used a Braeburn, but find something local-ish)
½ cup dried chopped cranberries
¼ cup chopped pecans
1 tsp thyme
1 tsp oregano
½ tsp sage
unrefined coconut oil
salt, pepper
Instructions
1 – Preheat the oven to ~400 degrees.
2 – Cut the acorn squash in half, and scoop out the seeds and any stringy stuff.
3 – Place the squash cut side up in a large baking pan, and put a tablespoon of water into each “cup”, and pour ¼ cup of water into the bottom of the pan.
4 – Loosely “tent” the pan with aluminum foil, and bake for 30-35 minutes.
5 – While squash is baking, chop the onion, apple, pecans and cranberries.
6 – Saute the beef and onion in a little coconut oil for 2-3 minutes, then add pecans, cranberries, and herbs. Add salt and pepper. Do not completely cook this mixture.
7 – Pull squash out of the oven, spoon the mixture into the “cups” (heaped to overflowing is okay).
8 – Bake uncovered for another 15-20 minutes.
We added a simple arugula and watercress salad with lemon-basil vinaigrette, but any green veggie would do as a side.
I have an acorn squash on my counter that has been begging for something special to be done with it… dress it up! Woo-hoo! Thanks Jon!
515m row
Shoulder popped out after 8 rounds @ 75
I was there..you ok
Sore but have full range of motion. Will have to mod for a few days.
8 oz bottom rounds roast
2 cups California blend vegetables
1 oz almonds
700 cal 56% protein, 6% carbs, 36% fat
483 row..25 rounds at 55#
http://fitday.com/fitness/PublicJournals.html?Owner=hammerdowncougar
Fat (32%) Carbs (41%)
Protein (27%) Alcohol (0%)
This was pre Darby’s…then fell off the wagon as had the worst f..g day..had some wine..will mea culpa in my point total
dont believe the alcohol equals zero…not true!
450m row (big weakness of mine….thanks Kevin for the pointers)
19 rounds Rx (+ DL and clean of 20th round)
my trusty breakfast
Almond milk protein shake
Banana
Fat (30%), Carbs (33%), Prot (37%)
Mod Wod with Todd
AMRAP 10 minutes of
200m run
12 Landmines (45#)
12 Weighted Situps (25#)
4 rounds plus run and 12 landmines – phew.
Nutrition: http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287100800.
Good job…..what’s a landmine???
fast sprints this morning preparing for the Army 10 Miler next weekend
Almond milk and protein apples w/ Raw almond better.
fat36 carb31 protein30
http://fitday.com/fitness/PublicJournals.html?Owner=agetter
Will be thinking and cheering for you April!! You will do great!
Row 563m bear 95# 21 rds in 5:30 DNF!!
spin class at 6 this morning might have slowed me down a little.
550M / 21 rounds RX (probably could have add a clean in there to start in on 22, 10 seconds left, but my grip was shot… SHOT I tell ya)
Got to 7 unassisted ring dips in a row! Tack on 5 more before the end of the challenge and I will have met my goal. Five has never seemed like such a large number.
You rock!
Nice work Dina!
Fun at Darby’s tonight. Could be titled something like “Dean and the Girls”
http://fitday.com/fitness/PublicJournals.html?Owner=dewnot
Fat (39%) Carbs (35%) Protein (26%)
Mod wod with my pal Sal
AMRAP 10
200 meter run
12 landmines (70#)
12 25# situps
4 rounds plus 6 landmines
row – 625
WOD – 17 rounds 95# no squats.
food – http://fitday.com/fitness/PublicJournals.html?Owner=btwhiteman&Year=2010&Month=9&Day=15
579 on row, 17 rounds @ 45# on bear. Probably should have stepped up the weight a little.
http://fitday.com/fitness/PublicJournals.html?_a_User=nate.rhodes
lunch
http://fitday.com/fitness/PublicJournals.html?Owner=barristerboy
Row: 554m
MOD Bear:
Deadlift
Deadlift
Hang Clean
Hang Clean
Front Squat
Front Squat
13 Rounds Completed
http://fitday.com/fitness/PublicJournals.html?Owner=kevin%40barristerdigital.com
weight 233
http://fitday.com/fitness/FoodLog.html?_s_NewLogin=1
Did not row for meters had to row with weight 46#’s 69 reps. 20 Rounds of Bear.
http://fitday.com/fitness/PublicJournals.html?Owner=drock58
breakfast…not zoned very well but i was chasing a maniac in my house name T$
http://fitday.com/fitness/PublicJournals.html?Owner=drock58
rest day, weight 201
460 or 468 on row
33 rounds @ 35# — left tricep strained so went lower on weight.
477 row
19 @ 45 #
that’s margaret’s…not Eric’s
Nutrition – http://www.fitday.com/fitness/FoodLog.html?_a_User=ScottishDavie
road trip down to see graham and lorraine at cf dental, had a great time
Shoulder press
60kg x 1
70kg x 1
75kg x 1
81kg x fail – went for new pr …no chance
Graham and lorraine have some of superb kit, probably one of the best pull up rigs I have ever seen.
Then
5 rounds for time
5 power clean 70kg
10 burpee
200m run
time 12mins 24secs
Loved this metcon, right up my street
435 row, 15 reps @ 45#
10 points today
will post my fitday later
nice jett!
Thanks Coach
See you tomorrow morning!
http://www.fitday.com/fitness/FoodLog.html?_a_User=jlynnjett
Weight 98 Why?
Lunch: 743 F(33%); C(45%); P(22%)
Going out tonight….hopefully they will have Primal food at the P-a-r-t-a-y! Need to get my Protein up for the day!
http://fitday.com/fitness/PublicJournals.html?Owner=chmcevoy
Row 72 reps with 50# in two minutes
*(Todd, check out vid of our make shift rowing machine)
Rx’d Bear 18 rd’s
” Some days you eat the bear, some days the bear eats you”…Bear tastes goooood.
Oh yeah, GO YANKEES
7 points
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287100800.
On travel
Food logged into FitDay
http://fitday.com/fitness/PublicJournals.html?Owner=smassie01
WOD:
Ran for 2 minutes: 466 meters
17 rounds Bear Complex RX
WEIGHT:
158.5#
NUTRITION:
http://www.fitday.com/fitness/PublicJournals.html?Owner=paulosantos0922
I think I overdosed on Steak tonight. LOL.
Not possible.
http://www.fitday.com/fitness/PublicJournals.html?Owner=monacci
Weight-175
http://fitday.com/fitness/PublicJournals.html?Owner=turbojonls
3161 Calories through dinner. I’m not sure what my dessert will be, but I’m thinking eggs.
Fat-51%/Carbs-24%/Protein-25%
Thanks Darby for hosting the potlluck!
Nutrition here, give or take a cocoa nib or two..
http://www.fitday.com/fitness/PublicJournals.html?Owner=deanvanniekerk&Year=2010&Month=9&Day=15
http://www.fitday.com/fitness/PublicJournals.html?Owner=ctlouw&Year=2010&Month=9&Day=15
Yummy potluck goodness – thanks to the folks who cooked. I never thought cauliflower could ever be so good.
Starting to feel a bit of fatigue over last couple of days, was an ok zoning day, not great:
50 f/32 c/18 p
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287100800.
Dinner – Spaghetti Squash & Shrimp
Fat (38%) Carbs (22%)
Protein (40%) Alcohol (0%)
I also weighed myself
http://fitday.com/fitness/PublicJournals.html?Owner=captainmel
WOD:
2 minute row: 542m
8 minutes: 13 reps @ 65
http://fitday.com/fitness/FoodLog.html?_a_Date=1287100800.
No WOD
Weight 176.8
19 Carbs, 45 Fat, 36 Protein
http://fitday.com/fitness/PublicJournals.html?Owner=matthewjohnson4
518m row 12 rounds 45#
WOD: 570 cals row, 17 rounds @ 85#
Daily Food Log
http://fitday.com/fitness/FoodLog.html?_a_Date=1287187200.
http://fitday.com/fitness/PublicJournals.html?Owner=k8pick
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287100800.
can’t remember my row, I think it was 486??, but I could be off a 100,
23 @ 45#, but I did put the bar down a few times – it was tough!!
protein shake w/pecans and banana.
580 Row, 15 rds @ 75#
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287100800.
Fat (29%) Carbs (7%)
Protein (64%) Alcohol (0%)
weight:178 Lbs.
2560 calories
Fat (53%) Carbs (21%)
Protein (26%) Alcohol (0%)
http://fitday.com/fitness/PublicJournals.html?Owner=Spaceman89
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287014400.
Discovered my new favorite food – rosemary and lamb sausage. Local grass feed meat and no extra crazy fillers and the casing was so thin.
No wod – instead went for a run about 6 or 7 miles it was too nice of a day
weighed
Row – 629M
20 rounds 75#
169.5#
http://www.fitday.com/fitness/PublicJournals.html?Owner=lwtunstall
No WOD today
Lettuce, raw 2 cup, shredded or chopped 15 0.2 3.3 1.0
Tomatoes, raw 0.5 cup, chopped or sliced 16 0.2 3.5 0.8
Egg, whole, cooked, hard-boiled 1 large 78 5.3 0.6 6.3
Bacon, cooked 1 thin slice (yield after cooking) 27 2.1 0.1 1.9
Avocado, raw 1 oz 45 4.2 2.4 0.6
Chicken, breast, roasted, broiled, or baked 4 oz, boneless, cooked 222 8.7 0.0 33.5
Total 403 20.6 9.8 44.0
Fat 45% Carbs 9% Protein 46%
http://www.fitday.com/fitness/PublicJournals.html?Owner=Ms.M.Atkinson%40gmail.com&Year=2010&Month=9&Day=15
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287100800.
497 meter row
24 Rounds (45lbs)
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1287014400.
http://fitday.com/fitness/FoodLog.html?_a_Date=1287100800.