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.