Iron Maiden

    We introduced our new friend the sledgehammer to our regular crew on Friday, and to our satisfaction, it turned out to be everything we expected and then some. It was a grueling an arduous task that really took alot out of even the experienced among us. And to think, we didn't even run during that WOD (workout of the day). So in light of our great experience with our new friend, we thought we would try it out on some new comrades just joining Bear Fitness on Saturday. Considering the fact that we had a class of primarily new folks and the introduction of the sledges, we'll consider it a maiden voyage of sorts. I found quickly that the hammers are alot for even an experienced female athlete to handle, so for most comrade ladies the sledge will be a goal to work towards. Most adult males can adequately make use of this tool though, and it proved to be a fun and effective training implement for our new comrades. In light of more and more newcomers coming on board we will begin introducing a scaled version of every workout. Unless the main workout can be performed by beginners with reduced weight. So here is the WOD from Saturday, don't forget to visit the Bear Fitness facebook page and check out our pictures. It's the best way to see the Girevik Bear Fitness crew in action aside from joining us for a class in person!




    Iron Maiden

5 Rounds for time.

400m Run
10 Diagonal Sledgehammer Swings each side   (16lb Hammer for Men, 8-10lb Hammer for Women)
20 KB Swings   (50lb Standard, 35lb Scaled, 70lb Advanced)
10 Ring Dips
5 Pullups
10 Overhead Sledgehammer Swings each side

    Scaled WOD

5 Rounds for time.
Weights will be scaled to athletes fitness level.

400m Run
10 2 Hand KB Swings
10 Goblet Squats
10 Pushups
10 R Hand Swings
10 L Hand Swings

    I'm sure you have noticed that the scaled workout isn't exactly inviting or easy sounding. well this is the point, just because you don't have the motor control or strength developed to swing a sledge or do ring dips or pullups doesn't mean you can't get and awesome workout. Often participants who will be assigned the Scaled workout will have goals of fat loss and strength gain. They will be starting from lower levels of fitness and will need to have the basic motions drilled, and their form fine tuned. So you will see that the scaled workouts will be designed around these goals. Eventually new comrades will melt the extra fat and excess bodyweight preventing them from mastering more complicated skills. And before long they will build the strength needed to join the Main WOD! Anyone can reach great heights with their physical fitness with some heart and determination!