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Lifting Ourselves and One Another

Friday, May 30, 2008


 “The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets. 

Compare to  April 27, 2008

Comments: 11

…small adjustment on the “compare to”…Sunday April 27th was “The Bear”

If your going to be a Bear be a FUZZY Bear!!!!!!!!!!!!!!!

Beginner to crossfit here. I have zero o-lifting experience. Any suggestions on technique learning and/or scaling this?

Thanks for the heads up Pierre!

McG – If you’re familiar with front squat, back squat and push press, you could just start with the bar racked in a cage so that you don’t have to Clean it and just do FS, PP, BS, PP x7. And go light!! If that still seems like too much, you’re probably better off doing a squat and shoulder press workout for now. Just my opinion. “Intent” usually posts good advice, so if you hear from him….don’t listen to me.

Here is a great video of Jolie doing the Bear…


As Rx’d: 75/85/95/105/115/105/95.
Same max as last time, but started a bit higher and kept higher average for the full workout.

McG, Pierre made some excellent suggestions. Have you done the push press before. It’s a bit different doing it from behind the neck too so be careful. I would go with the bar in the rack version as mentioned by Pierre. Contact Leighanne at OPT and we can get you into a CrossFit Foundations session which can teach you the moves better.

Used the rib excuse, I mean, injury so different WOD:
1000 m row, 50 walking lunges, 750 row, 50 back ext, 500 row, 50 gh sit-ups = 20:19
5000 m row – 27:32

As rx’d
55, 61, 66, 76, 89
Thanks Trevor and everyone in class for the encouragement on that last round!

As Rx’d
65/85/105/115/115dnf rnd 3/105/105dnf rnd 6

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