January 11th, 2010 
John TEN TIPS TO STOP YOUR KNEES FROM POPPING AND CRACKING
BEAR x BURPEES
7x Bear Complex
5x Burpees
5 Rounds. Rest 1 minute between rounds. The Bear Complex can be done in many different variations. Today’s variation only required that you fulfilled a range of motion. The most efficient way being, a squat clean into a thruster, then bring the bar to your back and perform a back thruster, also known as a rack thruster., finally returning the bar to the ground.
If you were among the fastest people to finish the workout at ‘X’ weight (below the RX’d weight that is), then I have to tell you… Its time to go up!
| Karen | 16:26 | mod | Amber | 11:39 | 55# | Brandon | 19:55 | 95# | ||
| Ashlee | 13:35 | mod | Rauli | mod | 65# | Harry | 19:13 | 95# | ||
| Laura | 12:05 | mod | Will | 22:10 | 65# | Peyton | 17:40 | 95# | ||
| Mary C. | 15:10 | 15# | Les | 18:45 | 65# | Mark H. | 17:30 | 95# | ||
| Silvia | 12:10 | 25# | Alissa | 18:39 | 65# | Mike P. | 16:44 | 95# | ||
| Nancy | 21:10 | 35# | Robert D. | 17:30 | 65# | Stehpen | 16:19 | 95# | ||
| Robin | 18:45 | 35# | Michele | 17:28 | 65# | Doug | 16:00 | 95# | ||
| Allison F. | 17:01 | 35# | Tony K. | 17:27 | 65# | Francis | 20:57 | 105# | ||
| Belinda | 16:53 | 35# | Kurt | 16:09 | 65# | Charles | 24:51 | 115# | ||
| Katie K. | 14:17 | 35# | Melanie | 14:48 | 65# | Brian | 17:03 | 115# | ||
| Shari | 13:05 | 35# | Mitch | 14:38 | 65# | Chris | 16:50 | 115# | ||
| Bob | 12:56 | 35# | Rex | 14:11 | 65# | Robert Sa. | 16:41 | 115# | ||
| Marci | 15:22 | 40# | Paul | 14:06 | 65# | Marc | 11:47 | 115# | ||
| Trupti | 15:10 | 40# | Elisha | 13:59 | 65# | David T. | 37:29 | 135# | ||
| Cindy | 14:11 | 45# | Orlando | 12:38 | 65# | Nic | 26:36 | 135# | ||
| Mindy | 13:59 | 45# | Susie | 14:14 | 70# | Tim F. | 21:45 | 135# | ||
| Julie | 13:46 | 45# | Carla | 20:57 | 75# | Robert Su. | 20:12 | 135# | ||
| Steph T. | 13:07 | 45# | Freddy | 18:57 | 75# | Shawn | 18:57 | 135# | ||
| Lori | 19:27 | 55# | Mike La. | 18:37 | 75# | Bowie | 18:17 | 135# | ||
| Cynthia | 18:30 | 55# | Lee | 17:17 | 75# | Robert R. | 17:44 | 135# | ||
| Veronica | 18:30 | 55# | Sara | 16:42 | 75# | Brett | 16:47 | 135# | ||
| Allison G. | 18:11 | 55# | Mark W. | 18:47 | 85# | David U. | 16:30 | 135# | ||
| Kelly | 17:44 | 55# | James | 28:45 | 95# | Steven | 16:08 | 135# | ||
| Beth | 17:04 | 55# | David L. | 24:17 | 95# | Yogi | 14:26 | 135# | ||
| Caroline | 15:45 | 55# | Adrian | 20:33 | 95# | Mac | 14:06 | 135# | ||
| Whitney | 14:59 | 55# | Joe | 11:06 | 135# |
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This was a horrible workout, quite a humbling experience. But, what doesn’t kill you only makes you stronger.
I can’t move my neck left or right. Driving is fun.
Thanks for the great workout and I hope to see you guys at least one more time before heading back to Florida. Mark
Thanks for the knee info! Proper technique is the key.
Nic – Everyday you get a chance to come out and play. Some days you’re good other days you aren’t. Its just a game and with us, its just a workout. Keep playing hard and the fruits of your labor will come. I know you can do it.
Thanks for the knee information! I know I am probably not the only one with creaky and ailing knees. Good form and technique will fix it.
great article, thanks! i love the bear complex! looking at the pictures and not being able to join is more painful than the workout to me.
Great workout John! I know I slacked on the weight (of course you had to remind me) but I have a big run this weekend and didn’t want to do anything crazy!
Regardless, it was a great workout and I can’t wait to do it again (with heavier weights, of course!).
Suz