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Old 12-12-2007, 01:02 PM   #1
Michael Reyes
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Talking 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?
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Old 12-12-2007, 01:14 PM   #2
Tyler Weir
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Re: BEAR complex

The WOD demo is the best explanation: WFS - http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
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Old 12-12-2007, 02:24 PM   #3
Michael Reyes
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Question 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????
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Old 12-12-2007, 02:32 PM   #4
Tyler Weir
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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.
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Last edited by Tyler Weir : 12-12-2007 at 02:35 PM.
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Old 12-12-2007, 02:57 PM   #5
Michael Reyes
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Re: BEAR complex

Thanks Tyler......we are going to try it out right now
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Old 12-12-2007, 04:10 PM   #6
Michael Reyes
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Thumbs up 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?
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Old 12-12-2007, 04:31 PM   #7
Brandon Oto
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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.
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Old 12-12-2007, 06:18 PM   #8
Derek Weaver
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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.
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Old 12-12-2007, 09:02 PM   #9
Sarena Kopciel
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Re: BEAR complex

In NY we did this a few times but did it as AMRAP in 20 min!! Fun stuff....
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Old 12-12-2007, 09:26 PM   #10
Derek Weaver
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Re: BEAR complex

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