Before / After WOD

3 Jun


Heavy shit + gymnastics = my favorite

This is going to be an exciting Benchmark. We get to see how your strength has progressed, your speed has progressed, and your skill work has progressed. That’s pretty awesome if you ask me.

I’m eager to see the results!

Please comment below with your “Before” score & your “After” score.

Strength: 7 sets of “Bear Complex” working to 1RM – Clean, Front Squat, Push Press, Back Squat, Push Press

WOD: 21-15-9 HSPU, Pull Ups

Due by Β 10pm tonight.


44 Responses to “Before / After WOD”

  1. tsulita June 3, 2013 at 4:48 pm #

    Bear Complex – 135#
    21-15-9 – 11:38 (33 of the HSPU done with an Abmat).

    Bear Complex – 150#
    21-15-9 – 10:32 Rx

    Fuck yeah! I’ll take the 15# PR and RXing the WOD with a 1:06 improvement over the scaled version any day of the week.

  2. tsulita June 3, 2013 at 4:56 pm #

    Thanks! I was so happy with the Bear Complex that the WOD itself seemed like an afterthought. Celebrated with a rope climb afterwards.

  3. denakraber June 3, 2013 at 5:38 pm #

    Before Bear Complex 75#… I had major back pain with the front squat so had to stop
    After Bear Complex 85#…. no back pain today, but unfortunately the pain had me lifting lighter for the last almost 2 months so I just could not lift any heavier over head!! I will be working on that now that I think my back is better!!!
    Before 21-15-9… I did HRpu x2 and used a blue band, finished in 10:33
    After 21-15-9…. I did the same as before, finished in 9:11
    Today I felt like I was really struggling with the pull ups so I was surprised that I finished over a minute faster!! I think I’m getting faster with the push ups though, and really focusing on keeping my elbows in close and building up my upper body strength so that my pull ups get easier!! I do feel stronger but, like I said… my back has been a real bitch this month! 😦

    • jaynshay02 June 3, 2013 at 5:51 pm #

      Nice time Dena, that is awesome!! I hopeful that something w/in my Benchmark will improve!! Staying Positive is all I can do πŸ™‚

    • recklesscrossfitpaleochallenge June 4, 2013 at 6:49 pm #

      Awesome improvement! Keep that back feeling good!

  4. cassandrawest June 3, 2013 at 6:14 pm #

    Before: 98# Bear Complex 10:31 RX WOD After: 103 # Bear Complex 9:35 RX WOD

  5. Jack Shannon June 3, 2013 at 9:06 pm #

    Before- 1R max bear complex at 155#
    Time- 10:39
    AFTER- 1R max at 195#!!
    Time- 8:06
    Very happy with the results!!

  6. Justine June 3, 2013 at 11:04 pm #

    Before: 118# bear
    9:34 Handstand hold/ Pull ups

    After: 118# bear
    I cleaned 123# but got dizzy so I dropped it 😦 , boo
    6:33 Handstand hold/ Pull ups

    Amazing PR on the WOD and I still think I could do the bear again and hit 123#. Next time I hope to be able to do HSPU.

  7. jaynshay02 June 4, 2013 at 12:00 am #

    Before: Bear Complex-68#
    21-15-9 (9:15)
    Hand Stand Hold/Pull-ups Green Band

    After: Bear Complex-78#
    21-15-9 (9:11)
    Hand Stand Hold/Pull-ups Blue Band

    **Did the first 21 pull-ups with blue band, then attempted Kipping pull-ups since they were a goal of mine for the challenge but was only successful with ‘1’ after 10 attempts, so continued on with the blue band! I am a bit disappointed in myself for not being able to get the Kipping pull-up during the benchmark, but I will just continue to work in them each time I WOD!! Better luck next time I guess😊

    • cassandrawest June 4, 2013 at 12:55 pm #

      You are Doing Fantastic! You have accomplished more in the short time being here then I did in a whole year! When you feeling discouraged just remember that! Keep it up Girl! πŸ™‚

    • recklesscrossfitpaleochallenge June 4, 2013 at 3:03 pm #

      Every day is different. Keep working on them and you’ll have them in no time. You did awesome girl!

  8. Kristie June 4, 2013 at 1:20 am #

    Before Bear- 103, After- 108,
    21-15-9- Before- 10:44 hand stand hold & rx pull-ups, After- 10:42 (hand stand hold & rx pullups) -the guy next to me stole my foot hold for pull-ups so I wasted time when I realized it :-(. Oh well.

  9. HopeMarie June 4, 2013 at 1:35 am #

    Before Bear Complex – 55# with a terrible pinch in my hip
    Before WOD – HRPU that were kinda awful, the blue and green band at 12:11

    After Bear Complex – 65# with no pinch. I might have been able to do more but it seemed smarter to stop at 65#
    After WOD – HRPU much better form, green band at 14.46

    I have also been swimming 800 m every Saturday. I was able to do two sets of 400 m the other day. CrossFit has made that possible.

  10. kelly61880 June 4, 2013 at 1:48 am #

    Old bear = 65#
    New bear = 90#

    Old benchmark 9:57 ring pull ups
    New benchmark 6:10 purple band pull ups

    I felt much stronger today than last time!!

  11. kelly61880 June 4, 2013 at 1:48 am #

    Old bear = 65#
    New bear = 90#

    Old benchmark 9:57 ring pull ups
    New benchmark 6:10 purple band pull ups

    I felt much stronger today than last time!!

  12. abertellotti June 4, 2013 at 2:00 am #

    Before: Bear complex: 115#
    Wod: 18:19 rx

    After: bear complex: 120#
    Wod: 11:38 rx

    • Tony b June 4, 2013 at 2:45 am #

      Awesome job babe! With all that extra time you got to do a bunch of extra work on other shit. Next goal, MUSCLE UP!

      • abertellotti June 4, 2013 at 3:25 am #

        Thanks babe! Yes, muscle ups are next!!!
        Thanks, Kira! You did too!

    • jaynshay02 June 4, 2013 at 3:09 am #

      You Rock Girl πŸ™‚

    • cassandrawest June 4, 2013 at 12:59 pm #

      F’ing BEAST! Inspires me to work Harder!

    • recklesscrossfitpaleochallenge June 4, 2013 at 2:53 pm #


  13. mario serra June 4, 2013 at 2:14 am #

    Old bear 155#
    New bear 165#

    WOD I took 1:35 off of my previous time.

  14. Tony b June 4, 2013 at 2:47 am #

    Old bear 215 that was a 10# pr on my clean
    New bear 225! Another 10# Pr so that’s 20# in a month!

    Wod went from 6:00 rx to 5:33.

  15. Pilar June 4, 2013 at 4:15 am #

    I did the Benchmark WOD during open gym, (not the bear complex)
    The bear complex I did it today with 85, I tried with 95 but wasn’t able to do the back squat, my arm bended in a funny way when I dropped it so I didn’t try again.
    For the WOD my before time was 9:50 I did Handstand Holds and pull-ups with the blue band. Today I did it in 11:53, hand stand holds and the pull ups without the band. I struggle a little with the pull ups because my hands are still healing from Murph!

  16. bigkunzy June 4, 2013 at 8:57 pm #

    Ok, so for the pre-benchmark WOD, I was at 9:39 and I bear complexed 295#. I remember that with my pushups, I did not make it through the first 42 without going to my knees. Also… I don’t remember doing the front-squat the first time I did the bear… Nobody said anything… but I think I only did 4 of the movements…

    This time, I got 295# and for sure did all 5 movements… I made a rookie mistake and tried 315# next… Should have just went for 305#… But I’ll take it after not being able to WOD for a week.

    In the 21-15-9, I got 8:15 which is considerably faster. Also, I did not go to my knees on the pushups until rep 16 of the 30 set of pushups… So, I’m happy with my improvements and looking for this summer to be a gamechanger!

  17. amanda o June 4, 2013 at 10:51 pm #

    B- 12:31
    ..It should be noted that the before WOD was done on a hungover saturday open gym

  18. Joel Merrill June 5, 2013 at 3:40 pm #

    Before Bear Complex was @155#
    After Bear Complex was @175#

    That was a 20# PR! I actually got 185# through Clean, Front Squat, and Push Press….but then dropped it on my neck while dropping it from an easy Push Press and had to throw the weight down. That would have been a 30# PR!!!! 185# is the most I have ever Cleaned and Push Pressed, so I was pumped about that!

    Benchmark WOD
    Before – 8:55 doing Handstand holds and Rx Pull-ups
    After – 7:13 doing Handstand holds and Rx Pull-ups

    Really happy with my improvements through the 30 days!

  19. sarah June 5, 2013 at 3:43 pm #

    9:10!!! I got 12:26 the first time. I still panicked about hand stands but not ad bad.

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