Tuesday 1/20/09

The Bear

For weight.

Minimum 5 rounds of, 7 x the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.

Increase load each round.

Post load of final round to comments. Compare to 10/13/08.

See below for demo.

25 comments:

Black and Gold CrossFit said...

135lb on 4th round.
Tried 145 and failed at 4, put the weight down and completed the round. Since I put it down though it did not count.

Saw a lot of folks in there today again. Saw a couple of folks who seemed unsure of form or what they were doing. Please do not hesitate to stop and ask someone. No one will think less of you. We all were new at this at some point and someone showed us the right way. In fact, most of us would rather see someone doing it right than someone half assing through the work.

For those of you who are concerned about the space issue, do not fret. We have a solution in the works. Chris V. is working with COL Daniels and DPE to develop a space where we can have a dedicated CrossFit area with plenty of equipment and space. It should be ready for workouts by late April. That doesn't help you you Firsties but should excite the lower 3 classes.

Lastly, here is one last rule of thumb. If the workout on paper looks like it won't be that bad...chances are it will make your heart explode or you will reach muscle failure much faster than you expect. So scale as needed to make sure you can increase the intensity as you go along.

See you tomorrow. Thanks for all those who posted yesterday. I know we have more than 20 though so keep encouraging those who you do not see posting.

Tex said...

115lb on 5th set
failed to lock out on the final push-press so I made up with 2 more reps with 115lb.

Absolutely brutal.

Go Cubs said...

65,85,105,115,135(failed on 3rd or 4th), not a PR, but a tough comeback after yesterday's, and i increased my weight on the first few sets

MikeRo said...
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C V said...

95, 135, 155, 160, 165Fail @ 4

This one was a giant mind-game. Each time I had to get over the fact that the next round was going to suck even more than the last.

The plan is on track to create more space in Arvin for CrossFit. If having space and equipment for CrossFit workouts is something that you would like, bring it up. Talk about it with other cadets and officers. This helps raise awareness of the need. Also, I could really use pictures of cadets doing CrossFit. If you have any of yourself or your friends, send them my way @ x91215 (the more you're hurting in the picture the better). It will go towards a presentation to the class of '62 for why we need space and equipment for CF. Thanks.

MikeRo said...

45, 65, 75, 85, 95(f), 95(f), 55
I wanted to get the 5 complete sets in.

Mac said...

65, 85, 105, 125, 135(f), 130.
Lots of mental weakness today, probably fueled by the fact that I underestimated the bear. Don't.

NM said...

65, 75, 95, 115, 125 (failed on 4th rep after the Power Clean). This was a mental challenge from the start.

MattF said...

Sick workout today. First time wrestling with the bear for me. But it wont be the last. on my 6th set hit 185 but failed at 4, my 5th set was completed with 165. Looked like a good turn out today. Like MAJ B said, if you are unsure about the form or technique of a exercise just ask someone, everyone is there to help.

petera said...

Started with 115lb on first set had to scale down for the remaining sets. Great full body workout

Chris said...

My first Bear workout - ouch.

75-65-65-65-75lbs.

I started out too fast. I also did Monday's workout last night at 10pm, so I think I was a little tired from that.
This workout also took a little longer than expected. I wish I could reap the full benefit of that new Crossfit space coming in April.

CR said...

85, 90, 95, 95, 100 failed on last set - 5th rep

PTisFREE said...

65 85 95 95 95

Robert said...

45, 65, 75, 85, 85 (failed on the first push press in the 4th iteration)

I need to work on my overhead pressing strength, the push presses were the limiting factor for this workout. Fun workout though, I liked the flow of compound movements.

Hampton said...

My first Bear.

65, 95, 115, 125(f), 95

Dana said...

Peter Anderson and I went:
1x135 then 4x115

Yep, the newbies went out too hard but were able to keep a good weight the rest of the way.

Bobby said...

95-105-115-125-125

I dropped the bar on my neck on my second to last set. I got apprehensive about going higher in weight so I just stayed at 125.

Njc said...
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Njc said...

45-55-70-85-85

First timer...I was more focused on doing the right form at first. Didn't think I could get the last set, but pushed through it. Fun time.

Dana said...

Check that last post, I only imagined we were doing that much weight.
We did:
1x115 and 4x95

Vanilla Gorilla said...

45-65-85-95-100

That was a good one.

Joe said...

115+95+95+95+115
did two cycles with 135 legit.

great time.

Michael said...

Did 45 1x and 65 4x. I'm still really working on my form for cleans so I tried to stay light. Still a pretty good smoker, especially after yesterday's workout.

VW said...

65, 85, 95, 105, 115

Great workout

RW said...

135lbs on 4th round. 145lbs on 5th round, failed on 5th rep.