Oct 27, 2013

Monday 10.28.13

Main WOD
Sometimes you eat the Bear,
sometimes...well, you know.

"The Bear Complex" (7-7-7-7-7)
Perform 7 reps of the following sequence per round:
   1. Power Clean
   2. Front Squat
   3. Push-Press
   4. Back Squat
   5. Push-Press
Complete 5 rounds, progressing in weight and resting as needed between rounds.

Skill/Accessory work
10 x 2 L-sit pull-through to HS on boxes.


Post Main WOD loads to comments and whiteboard.


Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD.  Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and completing a total of 5 working sets or rounds. This is not a timed workout, this is for max weight. Rest as needed between sets, but do not let the bar touch the ground during your 7 reps except 'touch and go' on the Clean. EACH 7 REPs will smoke you, so take some rest between sets.

Execution suggestions - partner with someone, of similar ability if possible, watch and count reps then switch. This will help save bars and assist in keeping track of reps and sets as this can get confusing and lead to EICF (exercise induced counting failure).

The Bear Complex is famous in many functional fitness circles, but rarely done as originally conceived. Now you will be able to say you've done a real Bear Complex. Cautious on the weight you choose, this will wear on you worse than you think.

Accessory work/Skill practice.  Check out the second video -- the drill we're going for is the one that starts at 3:56. Start with your hips fully extended, hands on each box, then pull you body between the boxes and land your feet. Do 2 reps and then if successful progress in height with stacked weights. If this is not possible, then do HS and L sit holds practice/development. Or work on the beginning developments of toe drags at the beginning of the video.

(No optional strength work scheduled today.)


Training Videos.
  • "Bear Complex" - Note the male athletes in the vid worked up to 150, but started at 65. Start light and build up.
  • "L-Sit to HS/Press" - great video that shows a bunch of different progressions for working toward an advanced gymnastics movement.  Aside from the skills/technique, these individual drills are great for developing core strength.

16 comments:

Jared said...

Beware of the bear. One of my most favorite WODs and it is truly devastating. I normally start at 65 and try to make it to 135 but often die at 115. Start low, this one will crush you.

Jared said...

Also - glad there is no additional strength set. If you can do anything additional after the bear you did not go heavy enough.

Tina Kracke said...

Bad wrist :-((. Guess I will run. Have fun!

Ross said...

IMCF SD Det

I was worried about this one as any kind of pressing behind the head is hard for me due to previous injury.

Bear Complex ended up doing 6 rds
45, 65, 95, 115, 135, 155 - smoker.

Susan Friend said...

This is a fantastic WOD. There is nothing more inspiring than watching people dig deep to move heavy weights!

55-65-75-85-95

A big thanks to Kevin for counting reps and to Andy for pushing me through the last round.

Adam Thompson said...

95-115-135-155-165

Had to break up the last round. Should have started off with 75.

Awesome job Susan for getting through that last round.

Scott S said...

Good times!!

Big group getting intro'd to the Bear this morning!

Partnered with Charles, and had a plan to head to 155, then we hit 115 on round 3 and re-thought our plan.

75, 95, 115, 115, 135 Rx. We stayed strict on Push-press, not doing Thrusters from the front or back, due to me telling the morning group the thruster wasn't allowed.

Correction to all - The thruster is allowed from the front or back, I had read on a CF forum debate (circa 2010) that it wasn't allowed.

Small technicality, and other boxes will allow different pieces, like Squat Cleaning and not having to Front Squat, or forcing a Deadlift, then Hang Clean. I think doing the Thruster would save some shoulders, so will use it next time and see if I can go higher.

Congrats to all who made it through it! Adam, you are one sick beast my friend. Ross, nice job as always brother. You freakin Rock Susan, awesome to see everyone supporting each other and seeing people push through. Andy, not sure if I believe you've got some injury or not, doesn't make me feel good if you're not 100% and you're still smokin choice WODs....just sayin.

IronJake78 said...

Mutated Micheal Today:

5 rounds
800m run
30x Push ups
30x Sit ups
30x Back Extensions
Time - 41:24

Holy cow was my run slow this morning, more like a determined jog than a run.

Great job grinning and Bearing through this WOD. Last time this one surfaced was back in early 2012 when we had a more international flavor in the bubble.

As cool as it is the smoke choice WODs while injured... yeah its not. Be cautious brother Andy or your injury is gonna last longer than it needs to!

Sincerely,
Jake

Jared said...

All in with Rick this morning; 65, 85, 95, 115, and 135. Grip was failing at the end but still got through all 5x7. Love that WOD, expect to see it again in January.

scottnkelly9901 said...

IMCF Hohenfels:

WOD:
"Bear Complex"
65/75/95/105/115*

Susan Friend said...

7 days, 6 hours, 6 minutes, 12 seconds

And . . . Done. With Last Monday's WOD.

Next time I hope to shave a couple of days off the workout.

Noah said...

The Bear at 45-65-85-95-105.

Ate like garbage all weekend. Worked out like garbage today. Strange.

Allan Jackman said...

Argh, 65-85-105-125-135

Didn't wake up this morning, completed it at the house.

Andy said...

Bear at 65-75-95-115-125. Not quite smoking, but did not push too hard. Largely because I thought we did 7 rounds. EICF.

Fear not, Jake. I am acutely aware of my limitations, and you will see liberal subs on anything where my feet are not anchored firmly in place! Thanks for looking out.

Thanks to Susan, for repeatedly reminding me that the power clean is followed by front squat. And thanks to everyone that helped move platforms and stuff. I am very thankful today.

Russ Ames said...

Finally got this in at 2100.

65-85-105-115 x2

As Rx until last 4 reps. Push jerks on those to avoid crushing my skull.

Somewhere 30-40 min.....pure pain.

Dan R. said...

65-85-105-125-125 (set of 4, 3 on last rep)