Sunday, April 27, 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 December 5, 2007
If your going to be a bear be a GRIZZLY BEAR !!!!
In case of any confusion on this one today folks, 1 set consists of 35 reps without putting the bar down. It’s one power clean not seven in a row as I have seen done by mistake. So, perform one power clean then front squat,push press,back squat,push press and repeat 6 more times then rest. That is one set and as coach mentioned rest as much as needed between sets as you have 6 more to go.
Intent: Thanks for that clarification, otherwise I would have done 1/7th of that workout.
So in other words, 1 “rep” is really 5 lifts. One set is 7 reps without putting the bar down. And the WOD is 7 sets. Right?
Correct Pierre.
Check Out Crossfit Web Site for the Video…..
http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv
1@ 88
1@ 98
1@ 108
1@ 114
1@108
1@ 98
1@98
Wrist recovering so did Michael and practiced NPR.
Time: somewhere b/t 20 & 25 minutes ….my eyes couldn’t focus on the clock when I was done!
88/98/110/120/132 as Rx’d
tried to be a hero and attemtep 162 but I failed half was through the 3rd round
44/49/53/60/65/67.5
thanks for keeping track, Brittany 🙂
65/75/95/115/95/95/95 as Rx’d.
55/60/65/70/75/80/85 as rx’d
Thanks Kathleen and Trevor! Thanks also to Tim who let the 10am folks hang around and finish.
G: 89/99/109/114/124/126 failed at 4 (hit the wall, thanks for the help Tim)
K: 55/60/65/70/75/80 stopped at rd 7. Fried from 85# push jerks from Saturday
Michelle could have made it to 90# plus. Next time
Previous Dec 6 ’07
G – 109 lbs max set weight
K – 67 lbs max weight set
Thanks Trevor!
Ouch!
Did 5 sets maxed out at 110.
Could not push more as I was not holding bar comfortably for clean and front squat and stressed my thumb.
65/75/85/95dnf/85/85/95
Calgary Poice Half
1:54:31 — 1 minute faster than last year
I gave this one a try on Tuesday and worked up to 140.5, I couldn’t believe how tough that was. Really good WOD. I saw the place where Grant hit the wall, we need to draw an outline of his head there!
Did this one Yesterday (Wed April 30)
45, 55, 65F, 45, 55, 65, 70
Failed after 4 reps on my third set. This was a good workout for sure