Nov 2, 2009

TUESDAY 091103

"The Bear"

5 Rounds for Weight

7 Sets of the sequence:
Power clean
Front squat
Push press
Back squat
Push press

The goal is max weight in the final round.

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Compare to 090512

Confused? Watch Freddy C. and Jolie.

21 comments:

Iron Major CrossFit Coordinator said...

Okay, this sucker is tough.

For those newer to CrossFit, start out with the PVC dowel, then move to the lightweight bar, then go to the 45# bar. If you are more comfortable with a barbell in your hand, skip the light weight bar and go from the PVC dowel to the 45# barbell, and work your way up.

Watch the video - it has all the "rules" for this WOD. Definately more than just strength being worked on here!

Russ said...

65
85
95
105
115

-I got a fever....and the only cure is more HIP DRIVE on push presses.

jeffrey.paine said...

75
85
90
95
100

I think I lost count on 2nd round and did either one more or one less. My counting gets a little fuzzy when physical discomfort is involved.

One thing that helped that Upty and I came up with is to mentally shift your starting point. Do the first clean, fr. squat and press without counting just to get to the back squat position. That is your "new" starting position. Then go back squat, press, clean, fr. squat, press to back rack. After 6 of those (you have already done the first half of #7), finish with your final back squat and press to get the bar back to the ground. I found this a bit more coherent of a cycle for me and it kept me from trying to rest in the hang position.

upty03 said...

95
105
120
130
135

RW said...

95
115
135
140 (f) @4
125
125

craigrr said...

85
95
105
125
140 failed on #4

inexperience; started too light, increased too steep

Michael said...

75
85
95
105
115

monroe said...

75, 85,95, ran out of time. Finished up with 3 rounds of 11 pull ups, 11 box jumps for a mini-metcon.
Great work by Mike, Mike, Russ and Brent this morning!

Brian said...

45-65-75-85-95
35# increase from last time (5/12)
Could have started heavier.

J. O'B said...

55-65-75-85-100

Jorge R. said...

That video really motivated me and it helped a lot:

85, 95, 105, 115, 135

I was with Wayne so "obviously" started too light! :>

"Go TORCH; Embrace the Suck!"

Wayne L said...

85-95-105-115-115

Then did one rep at 135 for good measure.

bite me Jorge.

Toby said...

75,95,125,135,155. Did rest during sets so will adjust next time

Gary said...

75, 95, 105, 115, 125

C.L. said...

75
95
105
115 (fault @ 6)
95

Push press form suffered in rds 4 and 5.

DT said...

Okay, that Big Gulp you just heard is not a drink from 7-11, it is me swallowing my pride. First time post, and rookie Crossfit athlete. Much respect to all you Crossfit gurus out there. I am definitely going to work hard to get close to where you are.

PVC Dowel
Light Bar
45
55
65

I am already seeing improvements in my strength. The warm-up alone was a workout, and it is more of a true warm-up now. It seems like I am not progressing as rapidly with cardio and it seems to be my limiting factor on some of the WODs. Do most of you do additional cardio? Or is it just a matter of time before the cardio gains kick in?

upty03 said...

DT--

The cardio will come. The smart CrossFit guys (Dave, Ryan, Phil, Mr. Monroe) can explain all the physiological reasons, but I cannot.

Stay with it...have some faith...build strength capacity...maintain intensity.

Just my two cents...hoping that one of the smart guys will chime in after this post.

Nick said...

55
65
75
85
100

Phil B said...

Did this one Wed. It sucked as bad as i remembered it.

65, 75, 95, 115, 135 (fail, got 3/7)

Phil B said...

ahhh the addition of cardio...good topic. most people that strictly follow the crossfit methodology would say you do not need to add endurance to the crossfit program. that by regular anaerobic events, you have a secondary effect of increasing your aerobic capacity (which is true). However, I am more of a subscriber to the belief that as Army officers, we most possess some "sport specific" endurance skills/requirements that could be outside the realm of normal crossfit. In my opinion, running and/or rucking should be included in that. so, to follow the crossfit endurance methodology, you should add two workouts a week per sport in addition to your crossfit WODs. Really though for me, I just want to run faster, and that can only really come with dedicated speed workouts (courtesy of CFE). checkout their workouts at www.crossfitendurance.com, it makes sense to me. hope that helps.

D_E_K said...

35
45
55
60
65

Did one round with the 25# bar as a warmup/familiarization.