Friday: 101015

Posted: October 14, 2010 by Todd Katz in Nutrition, WODs
Tags: ,

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:
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:

  1. Darby says:

    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.

  2. Lil' B says:

    I love the Bear!

  3. Darby says:

    596 meters 16 rounds @ 49.9#s

    There was a great possiblity I miscounted, haha.

  4. Eric says:

    574 m , 20 rounds @ Rx

    Fall bug dragging me down

  5. Jon says:

    584 meters. 35 rounds @ 75#.

  6. RichW says:

    13 @ 75#

    Not putting the bar down made it extra hard :0)

  7. James says:

    Row – 617
    Bear – 19 rds @ 75lbs
    Pissed I didn’t go Rx. Love the Bear!

  8. Don says:

    540 m
    20 rounds Rx

  9. KC says:

    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!

  10. stamper says:

    580m .. 15 rds @ Rx

  11. NickyB says:

    No WOD

    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%

  12. Jon says:

    584 Meters.

    35 Rounds @ 75#. I should have Rx’d.

  13. kel says:

    got 536 m on row. 21 rounds rx’d in bear complex.

  14. jeanney says:

    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

    Palena for dinner🙂 Carol will remember to bring a huge wine glass with me (for a nice glass of red-colored h2o of course😉

  15. Jon says:

    OMG Yummy!

    Stuffed Acorn Squash (from

    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

    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.

    • dina dew (Pebs) says:

      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!

  16. Dave says:

    515m row
    Shoulder popped out after 8 rounds @ 75

  17. Cindy says:

    483 row..25 rounds at 55#

  18. Wee Ali says:

    450m row (big weakness of mine….thanks Kevin for the pointers)

    19 rounds Rx (+ DL and clean of 20th round)

  19. KC says:

    my trusty breakfast
    Almond milk protein shake
    Fat (30%), Carbs (33%), Prot (37%)

  20. salbec says:

    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.


  21. April says:

    fast sprints this morning preparing for the Army 10 Miler next weekend🙂

    Almond milk and protein apples w/ Raw almond better.
    fat36 carb31 protein30

  22. Lil' B says:

    Row 563m bear 95# 21 rds in 5:30 DNF!!
    spin class at 6 this morning might have slowed me down a little.

  23. dina dew (Pebs) says:

    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.

  24. Todd Katz says:

    Mod wod with my pal Sal🙂
    AMRAP 10
    200 meter run
    12 landmines (70#)
    12 25# situps

    4 rounds plus 6 landmines

  25. nate says:

    579 on row, 17 rounds @ 45# on bear. Probably should have stepped up the weight a little.

  26. Kevin says:

    Row: 554m

    MOD Bear:
    Hang Clean
    Hang Clean
    Front Squat
    Front Squat

    13 Rounds Completed

  27. yeahman55 says:

    Did not row for meters had to row with weight 46#’s 69 reps. 20 Rounds of Bear.

  28. Drewish princess says:
    breakfast…not zoned very well but i was chasing a maniac in my house name T$

  29. Shubha says:

    460 or 468 on row
    33 rounds @ 35# — left tricep strained so went lower on weight.

  30. eric says:

    477 row
    19 @ 45 #

  31. Davie says:

    Nutrition –

    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.


    5 rounds for time

    5 power clean 70kg
    10 burpee
    200m run

    time 12mins 24secs

    Loved this metcon, right up my street

  32. Jett aka Sweet Potato says:

    435 row, 15 reps @ 45#

    10 points today

    will post my fitday later🙂

  33. Carol says:

    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!

  34. Lou says:

    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.

  35. Kristi says:

    On travel
    Food logged into FitDay

  36. Paulo says:

    Ran for 2 minutes: 466 meters

    17 rounds Bear Complex RX



    I think I overdosed on Steak tonight. LOL.

  37. Jon says:

    3161 Calories through dinner. I’m not sure what my dessert will be, but I’m thinking eggs.


  38. Dean says:

    Thanks Darby for hosting the potlluck!

    Nutrition here, give or take a cocoa nib or two..

  39. Colleen says:

    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

  40. KVP (Kelly) says:
    Dinner – Spaghetti Squash & Shrimp
    Fat (38%) Carbs (22%)
    Protein (40%) Alcohol (0%)

  41. Mazz says:


    2 minute row: 542m
    8 minutes: 13 reps @ 65

  42. jamie says:

    518m row 12 rounds 45#

  43. Steve Titus says:

    WOD: 570 cals row, 17 rounds @ 85#

    Daily Food Log

  44. Heather Cox says:

    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.

  45. G says:

    580 Row, 15 rds @ 75#

    Fat (29%) Carbs (7%)
    Protein (64%) Alcohol (0%)

    weight:178 Lbs.

  46. Mike V says:

    2560 calories
    Fat (53%) Carbs (21%)
    Protein (26%) Alcohol (0%)

  47. Danielle says:

    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


  48. Rich T. says:

    Row – 629M
    20 rounds 75#

  49. Megan says:

    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%

  50. Tanya says:

    497 meter row
    24 Rounds (45lbs)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s