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Lifting Ourselves and One Another

Friday, May 8, 2009



“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 November 19, 2008

Comments: 18

84lbs, easy, PR
hope everyone enjoys the video of joy… more videos coming!!!!

I’ve been waiting for the bear! 🙁 It’s a rest day though…

awesome video!

Ran out of time, would have liked to do the other 3 rounds.
Had gotten up to 111#’s 3 reps last time.

This workout is in serious need of a rewrite! Replace every instance of the word “set” with either “rep” or “round” as appropriate would help a lot. Going by crossfit.com, The Bear is 5 rounds, but my latest interpretation of what is posted above is that you continue doing rounds until failure (instead of the 7 rounds that people are interpreting it as). Correct me if I’m wrong…

ok so 1 round = 7 sets of the 5 movements (pwr clean, front squat, push press, back squat, push press). so you are correct, as written here the WOD is to continue until you fail (or run out of class time). the number of rounds is not specified.
i see only one place where the word set is used incorrectly… it should say rest as required between _rounds_, say 2-10 mins.

0 energy = teddy bear version of this workout.
55/60/65/65 failed on the back pp on the 7th set on rd 3 and rd 4.

takin it easy still but this is my favorite workout so I HAD to do it!!! 🙂
worked up to 90lbs and then called it a day.

Completed at 145#. Failed on first push press of 7th rep with 150#. Got impatient after rep 6, caught the clean wrong and couldnt get from the front squat into the push press grip. Tried it anyways and didnt get it. Should have just waited and I would have had it. Stupid. Great workout though

Did the 1st 3 sets starting from a hang clean.
Somehow missed that it was a power clean ….oops.

55, 64, 74, 84, 94 (half round – failed on the last press of round 4).
Went home defeated.



Really enjoyed this workout! … Slowly but surely I will get up higher in weights!

Great video of Joy’s lift…one of the highlights of an amazing event!!! I wanted to post about the qualifier sooner, but every time I tried to formulate a thank you, I could not adequately describe how amazing the weekend was, or how grateful I am. It’s pretty incredible to me that so many individuals worked so hard and gave so much of themselves, so positively and with such enthusiasm, so the competitors could focus all of our energy on the events. And you added to our energy!!! So…judges, volunteers, and spectators – thank you so much!!!! Judges, I appreciate how you positively held us to a standard that we can be proud of! And thank you James and Leighanne. It must have been a tremendous amount of work that resulted in such a well organized event.


Failed on the push press from the back on the 7th rep at 115. If I had rested for a few more seconds I would have had it.


Awesome video!!

Worked out in Montreal. Took it very easy on my lower back. They were doing Grace here. Even though i felt strong to do it, I just want to give my back some extra rest.
Instead I did Pull ups 3 reps with weight (started at 45# and scaled down to 20# on the fourth round), 5 straight PU and 7 kipping: 10 rds in 50 min. Bleeding hands offcourse. They have a very thick bar here. Found out that James and Brett are legends around here!

75/95/115/125/135/145 all good

ML 22/52/52/52/52
D 45/75/85/95/105
First time with the Bear, Thanks Brett!!

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