The Bear Complex

by Jen on February 5, 2013

I’m so late getting this post up but it’s been a long day. It started with zero sleep last night after taking that Zyrtec-D yesterday afternoon. It was that kind of sleep where you feel like you were never really asleep but semi-awake all night, you know? Needless to say, I will not be taking that stuff again. I would like to thank Starbucks for being open at 5:30 a.m. so that I could revive myself with coffee before my 6 a.m. client. Although I think my client wishes that Starbucks had not been open given the workout I put him through.

Despite sickness and weird medicine, my week has been off to a crazy productive start. You name it, I’ve gotten it done…teaching, training, payroll, e-blasts, e-mails…it’s a complete departure from the stress of last week which makes me happy. One other thing that is making me happy lately is CrossFit. I’ve shared that I’m really back and forth with CrossFit. It seems that I am either in the groove and loving it or I go months without really doing it. Lately, it’s been a great challenge and what my body is craving…especially coming off of three days of rest. I’ve been feeling good and strong. Tonight’s WOD was a must try!

I was so excited to do this workout all day! It was a 10 to 1 rep scheme of bear complexes and burpees. For those of you who aren’t familiar with the bear complex, it’s basically a complex movement that incorporates several exercises that you link together into one.

– Power Clean
– Front Squat
– Push Press
– Back Squat
– Push Press back to power position

It’s a full body challenge and I was up for it today! I was determined to do the prescribed weight for females (55 pounds) and was thrilled when I made it through with no problem. I love 10 to 1 countdowns because it’s such a mental game. The first few sets are sooooooo long but then it really speeds up and you can get into a good groove without breaking down on form. My coach helped me keep track of what rep I was on and kept a running chalk countdown next to me to keep me motivated. I maintained a pretty consistent pace throughout.

The weirdest thing was that my feet started cramping towards the outside blades of my feet really early in the workout. I ended up taking my shoes off and doing it in my socks with no pain/cramping.

I finished in 23:43 with a big smile on my face.

Now, if you’re still trying to figure out what heck a bear complex is, let me show you!

I highly encourage any of my CrossFit loving readers to try this workout. It’s a good one.

And just to balance it all this CF talk out…a food pic.

Quinoa and lentils topped with sauteed brussels, cherry tomatoes, leftover rotisserie chicken, baby portobello mushrooms, baby greens and balsamic with lots of shredded mozz mixed in and topped with feta yogurt dressing.

Off to catch up on that sleep. So happy that I don’t have to be anywhere until 9:15 tomorrow!

*Stay tuned for the FIRST 26 Random Acts post tomorrow! Sorry for the delay but it took a while to get them all submitted and compiled. If you still haven’t turned in your act…send it now!

{ 18 comments… read them below or add one }

1 Grace @ PracticingGrace February 5, 2013 at 11:04 pm

Your veggie hodgepodge looks so good…just drooled. Thanks for posting the new video–still hoping to see how I can get arms like you :)

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2 Jen February 6, 2013 at 6:22 pm

haha – i’m really good at the random hodgepodges. that’s a great way to describe it! ;)

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3 Rebecca February 5, 2013 at 11:24 pm

What is the song in the video? I know it well and love it but can’t place it – so frustrating!

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4 gm @ gmruns February 6, 2013 at 6:03 am

i just did the bear complex last night. that WOD OWNED me and I left feeling so defeated. I started at 65# but as soon as I got to my third round at 80# I was scared of the weight and had the hardest time bring the bar down to back squat it. I obviously need practice bringing the bar from the press to a back squat position. Next time I am determined to get it right!
love love love the idea of adding burpees and doing 10-1!

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5 Jen February 6, 2013 at 6:22 pm

i loved that our prescribed weight was 55#. it was perfect given how many reps we had to do. i felt really safe and in control the whole time. i just stayed really steady with my pace. try the 10-1 with the burpees and lighter weight. so good!

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6 Abby February 6, 2013 at 8:40 am

The song is Midnight City by M83, good one. It’s in my running playlist, a good song to zone out to:)

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7 Rebecca February 6, 2013 at 9:32 am

Thank you!!

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8 Jen February 6, 2013 at 6:21 pm

i LOVE that whole album. check it out!

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9 Emily February 6, 2013 at 11:36 am

Love/hate the bear complex! I love that it is a full body move but it definitely quickly shows my lack of strength. Have you ever struggled to gain upper body strength? Any tips for those of us who love CF but are slow to see progress? Thanks!

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10 Niki Phillips February 6, 2013 at 2:33 pm

don’t steer away from things you can’t do! Ie ring dips, OH presses pushups pullups

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11 Jen February 6, 2013 at 6:20 pm

i would focus so much on bodyweight exercises – pushups like crazy, handstands, tricep dips, planks, etc. i swear that’s what always given me more upper body strength than anything from all my years of cheerleading and gymnastics. also, don’t shy away from lifting overhead, even though it’s hard and it sucks sometimes. it’s something that so many females struggle with but stay with it!

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12 Emily February 6, 2013 at 11:26 pm

Awesome! Thank you so much for the feedback!

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13 Addy @ Six-Kick Switch February 6, 2013 at 12:42 pm

That bear complex looks killer, but it gets results! You look great!

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14 She Rocks Fitness February 6, 2013 at 1:09 pm

HELLO rock star! Look at those muscles…Gorgeous! After trying CF for the first time this past weekend, I’ve been craving getting those muscles back, lifting hard, and getting a little competitive again. We’ll see…I was able to sleep in this morning too and woke up on my own at 8:00 AM and it felt so good.

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15 Angie February 6, 2013 at 4:39 pm

Great video! Would you mind telling me what size you get in the Cool Racerback’s? I think I’m between, and you look about the same frame as me. Thanks!

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16 Jen February 6, 2013 at 6:17 pm

hi angie – i usually get a 4 in all my lulu stuff. sometimes a 6 if i want more room (like in the long sleeve run swiftlys) love the cool racerbacks!

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17 CL February 7, 2013 at 1:03 am

This really cracks me up…it’s amazing how drugs can affect different people so differently. I tried zyrtec this summer for horrible allergies and ended up feeling drugged…to sleep!!! I’d sit down for a moment and wake up two hours later in a daze. I tried to tough it out because it seemed to help with congestion, but zyrtec TOTALLY did me in! Glad you’re feeling a bit better!

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18 Jen February 7, 2013 at 7:09 am

apparently, there is a HUGE difference between regular Zyrtec and Zyrtec D. the antihistamines in regular Zyrtec make a lot of people sleepy. it’s the pseudoephedrine in Zytec-D that acts as a stimulant.

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