Home > WOD's > All aboard the pain train!

All aboard the pain train!

May 29, 2009

“The Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds. Rest as needed between rounds. Go for max load.

Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.

Bear Complex Demo from CrossFit One World

 

Let's welcome Dave to the group! Just avoid shaking his hand...

Let's welcome Dave to the group! Just avoid shaking his hand...

Advertisement
Categories: WOD's
  1. Janine
    May 30, 2009 at 7:38 am | #1
    Quote

    oooh… i’ve never done that one. Sounds like fun.

    Have fun today girls!

  2. Jeanette
    May 30, 2009 at 9:02 am | #2
    Quote

    Warm-Up: Sun Salutations A&B (x3)

    “Kelly” for Babies (that’s me)
    Three rounds (NOT 5) for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 14 pound ball

    19:40

    The Bear Complex is my very favourite CF workout. You’re lucky you get to do it today. Enjoy folks!!!

  3. MC
    May 30, 2009 at 9:02 am | #3
    Quote

    That’s a fun one!! :)

  4. Ed
    May 30, 2009 at 9:15 am | #4
    Quote

    Kev I tweaked my shoulder at work.. :( I should rest it..

    I guess I cant make it today. GAH. I really wanted to do this one.

  5. Kevin
    May 30, 2009 at 12:08 pm | #5
    Quote

    Take care of that shoulder Ed.

    Jeanette – Isn’t Kelly your arch-nemesis?

    Had 4 new ladies come try CrossFit this morning. Jane, Tracey, Sara and Chantal smoked their first WOD! Congrats girls!

    There was a lot of weight thrown around today. The Bear is a no-joke workout. Great job everyone!

    I gave it a go myself.
    65
    75
    85
    95
    125 (a big jump and a pr by 10)

  6. Kevin
    May 30, 2009 at 2:45 pm | #6
    Quote

    Just got back from a 20k bike ride with Pierre and Jeff. The first 10k was 24:xx, and the second 10k was 23:45. What a ride!

  7. Pierre
    May 30, 2009 at 2:59 pm | #7
    Quote

    Yeah, went for my first bike of the year.

    Same time as Kevin since we finished at the same time on both 10k.

  8. Jeanette
    May 30, 2009 at 4:36 pm | #8
    Quote

    Yes, Kevin. “Kelly” is my arch-nemesis. I’m starting to make amends with her though. There is progress.

    I’ll tell you all about my “Kelly” therapy later.

  9. Pierre
    May 30, 2009 at 6:12 pm | #9
    Quote

    ANYBODY that wants to join us at our place tonight for a small BBQ party are welcome!!

    Don’t be shy….call me on my cell phone for the address: 870-0495

  10. Tracy Allen – CrossFit Fredericton
    May 30, 2009 at 7:10 pm | #10
    Quote

    Thanks to Jeanette, Krista & MC for hosting our CF Girls get together today! It was a blast and we’ll certainly have to make this a regular event.

  11. Andy
    May 30, 2009 at 9:09 pm | #11
    Quote

    Hey doods – looks like a great WOD – wish I were there! Will hopefully be back sometime next week…

  12. Jodi Bainbridge – CrossFit Fredericton
    May 30, 2009 at 10:00 pm | #12
    Quote

    Jodi (F/30/111)

    AMRAP in 8 minutes of:
    8 Chinups
    8 Squats
    8 Situps
    8 Pushups
    8 Knees to Elbows
    8 Wall Balls
    8 Box Jumps
    8 Double Unders

    I started at pushups and got 2 rounds + 5 exercises + 1 chinup. I had said I got 2 rounds + 6 exercises but I finished the last 7 chinups after the buzzer went off so they don’t really count! haha!

    Then did some Belly Dancin’. It turns out I’m not very good but I can shake my ass…even if I do say so myself. LOL!!

    Thanks for a great day girls. I had a tonne of fun!!

    Thanks for letting us hang out and play at CrossFit Moncton. You guys have a pretty sweet spot!!

  13. krista
    May 30, 2009 at 11:15 pm | #13
    Quote

    hey F’ton gals! thanks for coming up, that was lots of fun!
    i even needed a nap in the afternoon from all the workout and excitement LOL!

    and yes, lets try to make it a regular thing

    AMRAP in 8 minutes: 2 rounds, 8 squats and 4 sit ups

  14. Heidi – CF Fredericton
    May 31, 2009 at 12:19 am | #14
    Quote

    AMRAP in 8 minutes of:
    8 Chinups
    8 Squats
    8 Situps
    8 Pushups
    8 Knees to Elbows
    8 Wall Balls
    8 Box Jumps
    8 Double Unders

    I started at chinups and got 2rds + 4 exercises.

    Practiced some muscleups and came oh so close!

    The introduction to Belly Dancing was awesome!
    I need to get me one of those scarves, you just can’t help but shake your booty when wearing one!

    Thanks Jeanette, Krista and MC for hosting!
    I had a blast!

  15. MC
    May 31, 2009 at 1:03 pm | #15
    Quote

    WOD:
    AMRAP 8 min of:
    8 pull up
    8 squat
    8 situps
    8 push up
    8 K2E
    8 Wall ball
    8 box jumps
    8 DU

    I started at Situps- Did 2 rounds + 8K2E
    Cool workout!!

    Belly dancing introduction!! I don’t know if did at least one move correctly, but it was a good laugh! The scarves make all the difference!! lol!

    I had a really nice afternoon!! we should do it again!! :)

  16. Janine
    May 31, 2009 at 1:18 pm | #16
    Quote

    did the bear thing this morning with my group. exept i had 7 rounds of 5 sets
    35lbs, 45lbs, 55lbs, 65lbs, 75lbs, 80 (failed to finish my 3rd- missed the press from behind the head, but i never thought of setting it down on my shoulders to try again, when i failed- and drop the bar down)

    this was harder on cardio then i had anticipated. very very fun like expected though :)

  17. Gillyon
    May 31, 2009 at 9:02 pm | #17
    Quote

    I forgot to post my resultsn for
    “The Bear Complex”:
    35lbs, 45lbs, 45lbs, 50lbs, and 55lbs

Comments are closed.
Follow

Get every new post delivered to your Inbox.