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-   -   BEAR complex (http://board.crossfit.com/showthread.php?t=24834)

Michael Reyes 12-12-2007 01:02 PM

BEAR complex
 
Can someone clarify the bear WOD.....just came across it and I would love to give it a try.

The Bear Complex:

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

does all this equal one set and I need to do 7 sets to equal one round for a total of five rounds?

Tyler Weir 12-12-2007 01:14 PM

Re: BEAR complex
 
The WOD demo is the best explanation: WFS - http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

Michael Reyes 12-12-2007 02:24 PM

Re: BEAR complex
 
Tyler thanks, but I am still not following the sequence and reps to round ratio.

I understand what moves to perform, but

Is it still you perform each move once that = one set???
perform 7 sets of that = one round???
total of 7 rounds????

Tyler Weir 12-12-2007 02:32 PM

Re: BEAR complex
 
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

Michael Reyes 12-12-2007 02:57 PM

Re: BEAR complex
 
Thanks Tyler......we are going to try it out right now

Michael Reyes 12-12-2007 04:10 PM

Re: BEAR complex
 
my guys kept the weight at 65lbs.......finished just under 14:00. We will increase the weight next time.

any suggestions for amount of weight?

Brandon Oto 12-12-2007 04:31 PM

Re: BEAR complex
 
Hey Michael,

The complex isn't done for time. It's a strength and tenacity workout. Rest as much as necessary between sets, and even during them -- you just can't put the bar down.

Derek Weaver 12-12-2007 06:18 PM

Re: BEAR complex
 
Brandon set it straight. Don't put the bar down until the round is over. Once you've finished your seven rotations then you can rest, puke etc. and then go ahead and add a little weight and go at it again.

I like to put a penalty in it so that if I do put the bar down (grip is still an issue for me) I have to do something like burpees or something else at the end. Say 5 burpees for every time the bar hits the ground.

Oh, the bar may touch the ground when you start the power clean, but it must be a touch and go thing.

Sarena Kopciel 12-12-2007 09:02 PM

Re: BEAR complex
 
In NY we did this a few times but did it as AMRAP in 20 min!! Fun stuff....:pepper:

Derek Weaver 12-12-2007 09:26 PM

Re: BEAR complex
 
Quote:

Originally Posted by Sarena Kopciel (Post 227605)
In NY we did this a few times but did it as AMRAP in 20 min!! Fun stuff....:pepper:

That sounds brutal. What weights did you prescribe?

The only reason I don't like this as a timed workout is that I wouldn't want medium to heavy-ish weight being moved around with poor form as athletes fatigue.

I tend to gas quickly with this. Even though I tend to perform it as it is in the video with rest between rounds, I tend to be breathing heavy and feel totally spent by the end.


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