Wednesday, January 27, 2010
“Bear Complex” (view video)
5 rounds, 7 sets of the following sequence:
power clean, 1 rep
front squat, 1 rep
push press, 1 rep
back squat, 1 rep
push press, 1 rep
Work one time through a single rep of each exercise. Complete 7 times for one round. Do 5 rounds total working up to your max. Rest as needed between rounds.
This complex is not done for time. It is a strength and tenacity workout. Rest as much as necessary between sets, and even during them — you just cannot put the bar down. You may put the bar down when the round is over. Once you have finished your seven rotations, you may rest, then add a little weight and go at it again. The bar may touch the ground only when you start the power clean, but it must be a touch and go thing.
Post weight for each round to comments
33-43-48-53-63(f)
had to set the bar down on set 5 of the last round, the presses killed me after the last 2 day’s WODS.
I’ll be lucky to be able to lift my arms by the end of the day
95-100-105F(last press)-100F(5 sets)-95F(5 sets)
My forearms just couldn’t take it anymore, gotta work on those. Not being able to set the bar on the ground really makes a difference!
busy day at work today…so i’m not gonna be able to make it out to the gym tonight…but i’m gonna try to dust off the weights at home at get it done there!
nice picture! heh man…at this rate my 14 year old nephew is gonna be stronger than i am by next year!
Good luck to everyone and see y’all tomorrow!
CrossFit Integrity
Charleston, South Carolina
In Schinnen, Netherlands:
95-95-95-100-100
I hurt my little finger. Tragic.
65,75,85,95,105(5 reps)
55-65-75-80-85 (failed at 5th on the back squat to push press)-65
Wow, Chuck, a finger injury- doesn’t that qualify you for not deploying from MNC NE?
Great work Samantha. I was on the fence if I should stay to encourage you to beat my best weight!
Fight Gone Bad
355 RX (PR! only by 2 though)
33-43-53-58-63
Tabata: GHD Sit-ups and 10 lb Slam Balls
Great Workout!
CrossFit Integrity
Charleston, South Carolina
33-43-53-63-73F-73F
had the hardest time going from the back squat into the push press – dropped 73lbs on my head!!! funny now. not funny then.
65, 85, 95, 115, 135PR!
Very pleased with this! Last time I did the Bear was at a globo gym. Failed last round at 105lbs x 5 out of 7…Anthony bring you nephew back he is a beast! He’ll be in the olymipics at this rate.
CrossFit Integrity, Charleston SC
65-85-120-145×3(F)-140×4(F)
This was tough! But great support frow 7pm crew! You guys rock! My first time with the Bear – I’ve got a lot of room for improvement.
45-65-75-95-115
Nursing a sore hamstring. Next time I’ll aim for 135. Nice job tonight everyone.
65-95-105-120-145(failed on 4th round)
65-75-85-105-115
CrossFit Integrity, Charleston, SC
Great work by everyone on an extremely grueling WOD.. It was awesome to see people fight through to keep the bar off the ground.. Congrats to those who Rx’d!
65-95-135-160-175… PR’d by 25lbs.. goal is 200 at some point!
CrossFit Integrity, Charleston, SC
65-85-105-140-155F
CrossFit Integrity, Charleston, SC
45-55-65-75-80F
Thanks 7pm class for encouragement!!! I am a proud panda bear!
65-75-85-95(5reps F)-95. My new favorite strength WOD! Mentally and physically tough!
45-55-65-75-80×2 F
45-65-53-58-63 Don’t know what I was thinking on that second round. I nearly burned myself out for the whole thing! Push press from a back squat is a killer!!!
65-85-95-115x5f-115x4f
100 wb
60 kbs
ghd work
53-70-75-80-85 or something like that! Thanks for the help Nicky!
33-43-53-58-63
I had a love/hate relationship with this one!!! Was really tough to not put the bar down, but felt really good when it was all over! And I love the sweet bruising on the back of my neck
65-95-135-150PR-155F(x3)
38-43-48-53-58(F-2)…slowly but surely getting stronger in my upper body!
33-43-53-63-73F (Dropped the bar after my 4th set on the 5th round…maybe next time:/)
And as I told Kevin earlier…looks like the back of my neck got beat with a metal bar, which Kevin pointed out that I actually did get beat with a metal bar…Just that I was the one doing the beating:)
45-65-80-90-95f(4fullrds)