Kerri's Krunch

   
     Back on track and as brutal as anyone would expect. The value of some solid kettlebell strength work is hard to argue against. Our comrade Kerri has created this workout with some minimal insight from the Bear. Surely it will leave you crushed, drained, and completely satisfied. Be wise in what weights you choose to use for individual movements in this WOD. Some are best performed with a single KB, others are better with doubles. It has been proven that it is best for each athlete to have a single heavy KB, double Rx KBs, and a single light KB for this WOD.

The Krunch

25 Swings                 Single Heavy KB   (70lb for men, 50lb for women)
25 Front Squats        Double Rx KBs      (50s for men, 35s for women)
25 Presses                Double Rx KBs      (50s for men, 25s for women)
25 Push Ups                                            Nothing fancy. Simple Movement.
25 TGU Situps          Single light KB      (35lb for men, 15lb for women)

Eat solid and rest well after your WOD comrades. Strength is just as much a product of quality recovery as it is a product of quality training.

Hibernation is over. Period.

     The Girevik Bear has been dormant for some time now. But the Bear is not dead. Just as many people struggle with their diet and their exercise routine, so has the Bear. Nobody is perfect, and nobody is completely infallible. However, to be resilient despite opposition and animosity is to represent one of the most shining qualities the human race has to offer. We have been absent comrades, and for this we apologize. But we have not been defeated. A reality that is common to many has overtaken the Bear as easily as it slips into many peoples lives. The reality that sets in when interest dwindles, and dedication falls by the wayside. This reality is toxic and can impact one's world dramatically. Many people experience similar fallouts, and as we are human, so do we. But no longer shall our hibernation endure. We have let our followers wander, and that is not ok. That is not why we established the Bear. We created the Bear to enlighten, to improve, to build up our comrades. Not to let them down. And henceforth, from this point forward, we shall no longer leave our comrades in the dark. The Bear lives, and it shall persevere. However inconsistent our presence has been, our love for the kettelbell, and for the pursuit of fitness, has not dwindled. As we proclaimed before, and intend to proclaim once again, we will be the rock upon which many can lean. We will be the foundation for anyone who chooses to follow us in our footsteps, on our path to greatness. Join the Girevik Bear once again comrades, a new day has begun.

Another Can of Wednsday Whoop-ass

   So the Bear has been a bit silent for some time. Don't let that fool you though, we have been out working as hard as ever. I must aadmit however, that as the heat has reached it's south Florida max this summer, we have spent less and less time on the trail and more and more time in the shade of our workout area. This may seem like a copout, but it isn't. It is out of concern for the safety of our athletes, as well as to allow us to continue to get effective workouts without "gassing out" early because of the heat. One way we can counteract this recession into the shade is to bring in some beach workouts, which we will be doing very soon. Throwing in some short, hard swims will not only challenge athletes in a whole new way, but also allow them to cool off a bit, mid WOD. Not to mention, the beach is a pretty good place to hang out and recover post workout.

   That said, here is tomorrow's WOD.

Wednesday Whoop-ass

800m Run
15 KB Swings
15 V-Ups
15 Pull Ups
15 Pushups

400m Run
20 KB Swings
20 V-Ups
20 Pull Ups
20 Pushups

400m Run
30 KB Swings
30 V-Ups
30 Pull Ups
30 Pushups

800m Run


It's about time we had a classic Girevik Bear WOD. Bring plenty of water comrades, we don't need any heat exhaustion. Just good old "I just got my ass whooped!" exhaustion.

"Frelen"

    This is a combo of two great Crossfit workouts. Of course we love our friends down at Crossfit, and they have come up with some seriously awesome WODs over the years. The only real substitute we will be using for any of their movements will be KBs instead of barbells in the squat thrusters. I'm honestly not exactly sure how Crossfit runs "Frelen" but I am sure that it will be a tough and beneficial workout no matter how you combine the movements. "Fran" is like the bench press of Crossfit, it is fast and brutal. It really measures an athletes ability to get alot of work done fast! It consists of:

21-15-9 each of...
Pull Ups
Squat Thrusters

   Helen is also up there in the ranks of "benchmark" workouts in the Crossfit world. In most Crossfit boxes around the country you will hear athletes comparing their "Helen", "Fran", "Grace", etc.. times proudly. Helen will take beginners a long time, and experienced athletes just a few minutes. Get it done in less that 8 minutes and rest assured, you are a badass. It consists of...

3 Rounds of...
400m Run
21 KB Swings
12 Pull Ups

    Keep in mind that many of Crossfit's WODs are based on speed and competition. So even though they may seem short compared to most Bear WODs they are brutal in the furious pace at which they are performed. We'll be combining these two WODs today to create one that better fits our parameters in our Bear programming. Yesterday strength was sapped from our bodies in a deadly pyramid. Tomorrow our hearts will be pumping and our endurance and speed will be tested. Are you ready?