WOD for 2.9.2011

800m run
21 pullups
21 55lb db swing
21 GHD situps
800m run
15 pullups
15 55lb db swing
15 GHD situps
800m run
9 pullups
9 55lb db swing
9 GHD situps

Grip Training Equipment

Here's what I have in the Grip Garage:

Ironmind CoC Grippers:
T, 1, 2, 2.5, 3

Ironmind Rolling Thunder - 2
Ironmind Blockbuster
Ironmind Pinch Hub (I use a carabiner and chain with some plates, more range of motion than loading pin)
Ironmind Loading Pin

About 220lbs of weights
Sledgehammer - 8lbs, for finger walks and wrist curls
Plastic tub with some weight in it (stick hand inside, spread fingers and lift - got this from Jedd Johnson)
Inverted 20lb kettlebell - will toss that in the air and punch grab it, tossing hand to hand tapping the handle in the floor, I've also hooke the chain to it and done heavier lifts with it

I will also use 16kg kettlebells for wrist curls

I really want a grip machine, and if I can unload some bike stuff, I will get the Ironmind Go Really Grip to add to the Grip Garage!

Bear Complex

Today was my first go around with the bear complex. I am not sure how this little gem got missed in my 3+ years of CrossFitting, but it did. For those not familiar with the bear complex, you can check it out here.

I did what I think was a pretty standard approach to doing the movement.

Bear Complex
95lbs
5 rounds
7 reps

I started with 95lbs, and was doing about 1-2 minutes of rest between rounds. First round was not bad at all, 2nd round had me breathing a bit heavier, 3 round I was feeling it pretty good. Then, on the 4th round, after 4 reps, I had to drop the bar. I was a little pissed as I do a fair amount of grip training and feel mine is a good bit better than most (reminder that I suck - that I can always be better, and that I need to test grip in many scenarios before I say I have good grip). After a short rest, knocked out the other 3 reps. I took a slightly longer rest before the last set, and knocked that out unbroken.

That was a good WOD.