Wednesday 7/16 WOD "The Bear"

[rord]

Check out this video: http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

Post your comments, questions, and time.

Hoo-Yah!!

[rstorck27]

Had a good time w/ this one...

All sets unbroken until 155. Dropped twice. Pissed at myself... so went back down the pyramid too.

Workout Generator WOD later...

[jakryabre]

38/M/220
17/M/176 (wrestler)
16/M/172 (wrestler)

Did WOD w/my sons....17yr old and myself max'd at 135 and 16yr old maxed at 95.

65# :57/:55/1:31
95# 1:21/:49:1:27
115# 1:48/1:44/1:32 (95#)
135# 1:35/1:40/1:05 (95#)
65# :35/:40/:54 (went to original weight to push time...treated like OT for wrestling...beating shortest time)

[jmcfc38]

65-95-115-95-115:> 21:16

[futuresixshooter]

as Rx'd: 16:30
Ab workout as Rx'd: 10:53

[kieffelm]

As rx'd

21:01

Sets broke at the 135-155.

Great workout!

Abs directly after at 8:52

[parishke]

Got up to 135lbs before the set was broken. Last set did 115 lbs and then 95 & 65. Time was about 20 minutes.

Wow that was enjoyable! Can't wait to do that again, hopefully I won't be hung over next time.

Did Ab blast: 100 flutters, 100 leg levers & 100 sit-ups in 10 minutes.

[da_runner]

Hi all,

All I can tell you is I could only go to 95# as rx'd.




I kept Joe's times up to 115

65#-42 sec
95#-1:03
115#-1:59
115#-1:36
95#-55 sec

I then did the ab blast in 13 minutes

[scott lowther]

I wasnt able to do complete sets on all of the weights.

65lb no breaks
75lb 2 breaks
85lb 2 breaks
95lb 3 breaks
65lb no breaks

26minutes 10 seconds

[danodec]

Hey fellas. Nice work today.

I did 65-95-115-115-115

First 2 were unbroken, next 3 were broken up. This one tweaked my wrist a little bit. 34:31.

[jmidd]

I kept da_runner's time

He was:
65# - 1:23
95# - 1:30
95# - 1:31
95# - 2:00
75# - 0:54

I have not yet done the ab blast. I was hoping to run, but the wifey isn't coming home when I thought, so I can't leave the little ones alone in bed to go run.

A question to go along with the workout. I understand the cf way, and the olympic lifts and all, but what about the contraindications of behind the head presses. Strength wise, I think I could have gone more, but it was the shoulders and trying to lower the bar down to my neck that gave me trouble. I tried to compensate by taking a wider grip, but then that threw off the front squat balance. I ended up doing explosive presses and trying to move my hands in and out on the bar. I like the series, but I couldn't come up with a good alternative to the back squat/behind the head press. Too much external shoulder rotation for one's own good with heavy weights. I have very good range of motion in my shoulders - much more than most people, and it still is not the most comfortable movement. Any comments?

[hamburger]

5-115-105-105-105

22 minutes

great workout

[scskowron]

m/19/5'8"/150#

67# - 89# - 111# - 133# - 111#
Time - 22:00

I was really sore from yesterday's max pushups/pullups, plus I did the FK/LL/SS ab workout yesterday as fast as I could so my whole core was really sore. I was having trouble with the behind the neck push presses so I dropped the weight. Poor performance today. My Elite Rings are coming tomorrow...:D


A question to go along with the workout. I understand the cf way, and the olympic lifts and all, but what about the contraindications of behind the head presses. Strength wise, I think I could have gone more, but it was the shoulders and trying to lower the bar down to my neck that gave me trouble. I tried to compensate by taking a wider grip, but then that threw off the front squat balance. I ended up doing explosive presses and trying to move my hands in and out on the bar. I like the series, but I couldn't come up with a good alternative to the back squat/behind the head press. Too much external shoulder rotation for one's own good with heavy weights. I have very good range of motion in my shoulders - much more than most people, and it still is not the most comfortable movement. Any comments?

Yeah, this was the limiting factor in this WOD for me. It felt a bit dangerous so I didn't go for max effort either. I don't think you're supposed to be as good in the back for the PP as you are in the front, but pushing something from behind your head is still a very functional movement.

[sonovthegun]

Just did a three mile run. I started my separate strength stuff again, and after all the bodyweight exercises while I was in Siberia, my body isn't used to it at all. DLs used to be my best friend and I did three [broken, mind you] sets of 10 at 255 the other day and now my lower back hates me. So I wasn't all "bout it bout it" with THE BEAR today.

Ran 3 miles in 22.40.

Again, not the greatest [not remotely] time, but considering my utter lack of training and my shin splints that refused to go away, I'm pretty happy.

Taking my PFT for the USMC the 26th. So I'll be doing lots of extra pullups.

OO-RAH

[jdoleac]

25:37 total for the "Bear"
I got to the 135lb. cycle, then got broken on the 4th set, so I finished the cycle with 115, then cycled back down. I did the last 65 until the forearm burn punked me, I didn't even count, it was at least a dozen though.
65, 95, 115, 135(3),115(4),115, 95, 65

15:04 total for the ab blast.

[pipelinesurfer]

damn, this one BURNED the forearms!

as rx'd to 135 broken up

ab blast- 8:23
split as 50-50-50/ 50-50-50

[pipelinesurfer]

Taking my PFT for the USMC the 26th. So I'll be doing lots of extra pullups.

OO-RAH

good luck dude! not that you need it ;D

[sonovthegun]

good luck dude! not that you need it ;D

Thanks dude. Hoping to smoke the pullups and crunches. My run won't be top notch, but it'll do.
This first PFT just gets me in the pipeline, and I keep taking them every month till I get in OCS. Smoke the run too in a few months time.

[jimmyseven]

The Bear
65 - 95 - 77 - 77 - 77
The back push press was a limiting factor for me as well, I just wasn't comfortable with lowering the weight.

Done the ab blast straight after time 20:11
Sit ups 100
Flutter kicks 70
Leg levers 70

[napzor]

I dont know if i understand this workout... First I start doing 1 rep of each clean, front squat, pushpress, backsquat, pushpress. Then times 7 at each weight before i could let go of the bar? Then some rest before i increase the weight and start doing 7 rounds of the five exercises again? Looks like a fun workout =)

[gmt-nyc]

Did the Ab Blast this morning...
10:42
100 unbroken FKs followed by 60/40 LLs followed by 25/25/20/30 unanchored sit-ups

Then 500m of freestyle.

Foot is improving, but still not putting weight on it until I get the green light from my doc.

[commandochris]

Did as rx'd but failed on 5th rep at 135. tried 135 again and failed at 4. Oh well....I'll be better next time. I liked the Bear Complex