Tuesday, December 22, 2009

Tuesday, December 22, 2009

bear complex (max attempt)

The barbell bear complex consists, sequentially, of:

  • power clean
  • front squat
  • push press
  • back squat
  • behind-the-neck push press
  • then, return the bar to the ground for the next power clean

The movements may be modified, broken-up or combined in any way, so long as these parameters are met:

  1. The power clean starts at the ground and finishes at full hip extension. Squat cleans and/or a deadlift + hang power clean combination are acceptable.
  2. Squats must finish at, or below the parallel position and presses must finish locked-out overhead.
  3. Presses may be strict presses, push presses, or push jerks.
  4. Squats and presses can be distinct or combined into a thruster. However, you may not receive the clean in a (front) squat and move directly into a thruster—stand first.
  5. You may rest anywhere but on the floor, even to re-grip.

Compare results to September 29, 2009.

then, three rounds; rest amply between rounds:
max pull-up

Compare results to October 5, 2009.


  1. coach | December 22, 2009 at 9:40 am

    Mike D.: 75-85-95-105x-x-lbs., 8, 9, 6
    Neil A.: 115-135x-135-x-x-lbs., 20, 8, 9
    Alex M.: 75-95-105x-x-x-lbs., 12, 19, 13
    Amy D.: 53-63x-63x-x-x-lbs., 6, 6, 5
    Ted K.: 75-75-75-75-85-lbs., 9, 10, 10
    Ralph A.: 75-85-95-105x-x-lbs., 15, 10, 5 (sub: jump-stretch pull-up, green)
    Lynsey H.: 45-45-45-45-45-lbs., 10, 4, 3 (sub: jump-stretch pull-up, green)
    Kris C.: 53-63-68-x-x-lbs., 8, 6, 5 (sub: jump-stretch pull-up, red)
    Stuart W.: 65-75-75-75-65-lbs., 2, 2, 1
    Rob K.: 115-125x-125x-x-x-lbs., 41, 17, 17
    Jeremy N.: 115-135-155x-155x-x-lbs., 10, 8, 7
    Ivy F.: 95x-75-85-90x-x-lbs., 5, 3, 2
    Ravi S.: 75x-65-75x-65-lbs., 5, 6, 5
    Guy F.: 65-75-75-75-65-lbs., 14, 9, 7 (sub: jump-stretch pull-up, green)
    Mike S.: 115-135-155x-x-x-lbs., 23, 11, 12
    Caitlin F.: 65-75-80-85-x-lbs., 10, 6, 6 (sub: jump-stretch pull-up, green)
    Jessica H.: 65-75x-75-x-x-lbs., 10, 10, 9
    Sean M.: 95-115-115-115x-x-lbs., 6, 2, 2
    Sidra C.: 95x-75-85-90x-x-lbs., 8, 6, 7 (sub: jump-stretch pull-up, red)
    David O.: 115-135x-135x-x-x-lbs., 13, 12, 10
    Jen M.: 65-65-65-65-65-lbs., 6, 5, 4 (sub: jump-stretch pull-up, red)
    Jeff W.: 95-105-105x-x-x-lbs., 8, 7, 8
    Charles H.: 95-105-115-125x-x-lbs., 14, 14, 11
    Steve D.: 155x-135-145-155-x-lbs., 15, 14, 12
    Lisa C.: 55-60-65-70-x-lbs., 11, 7, 9 (sub: jump-stretch pull-up, blue)
    Jenn J.: 55-55-60-65x-x-lbs., 11, 8, 5 (sub: jump-stretch pull-up, blue)
    David C.: 45-65-75x-65-45-lbs., 6, 5, 5 (sub: jump-stretch pull-up, green)
    Adam H.: 85-85-85-95x-x-lbs., 5, 2, 3
    StuLu: 95-115x-115x-x-x-lbs., 10, 7, 5
    Amy S.: 38-43-43-43-48-lbs., 1, 6, 7 (sub: jump-stretch pull-up, green)
    Koji H.: 65-75-75-x-x-lbs., 9, 5, 4
    Erin H.: 38-43x-43-38-x-lbs., 6, 5, 5
    Adam C.: 95-115-125x-x-x-lbs., 6, 5, 4
    Meghan M.: 95-115x-95-x-x-lbs., 17, 12, 11 (sub: 2x power clean + 2x push press)
    Susanna B.: 45-45-55-55-55-lbs., 5, 6, 5 (sub: 2x power clean + 2x push press, bodyrow)
    Daniel B.: 65-65-65-65-65-lbs., 4, 2, 3
    Jonathan H.: 85-95-105x-x-x-lbs., 16, 11, 8

  2. christyphillips | December 22, 2009 at 10:21 am

    Hey guys! I made it up to Boston for the holidays despite lots of snow in both cities over the weekend. Did a modified version of yesterday’s wod at the East Boston YMCA:

    Dips on a dip station (really didn’t feel much easier than ring dips to me…prob just not used to them)
    Box Jumps (20″, tallest one they had, nothing looked sturdy enough to put on top of it/under it)

    As for today- love the bear complex! Here is an awesome inspiring video of Charity Vale (2nd place Xfit games 2009) doing it AT BODYWEIGHT: http://vodpod.com/watch/1771352-charity-body-weight-bear?pod=thevales

    I may go to CrossFit Boston today and may not be allowed to do something that isn’t their wod but I’ll be sure to get to the bear sometime this week. I’ve never tested a max for this, I’m interested to find out…

    • Rob | December 22, 2009 at 1:53 pm

      Hey Christy, when you go to a different Crossfit box, do they try and get you to do a scaled-down version of the WOD because they don’t know you? I would find that hilarious.

  3. caitlin | December 22, 2009 at 12:01 pm


    Thank you for sticking with me this morning and making sure I stayed calm and focused during the WOD.

    To the 7am crew thank you (as always) for the cheers of support!


    • coach | December 22, 2009 at 12:45 pm

      My pleasure, kiddo. If we could somehow harness your focus and aggression when you really get going, we could power all of our athletes and the electrical in this place.

      You really have something special when you’re zeroed in. Good job this morning.


  4. Shana | December 22, 2009 at 5:40 pm

    10 pushup
    10 sit ups
    10 squats
    10 rounds for time.

    1′ v hold
    1′ bottom of squat hold
    1′ plank
    2 rounds
    I couldn’t hold the second round for the entire time.

    See you tomorrow am!

  5. christyphillips | December 23, 2009 at 10:00 pm

    haha thanks Rob. Nah, I usually just follow the rx’d women’s weight and its no problem. Its always so fun to go to other crossfit facilities bc its so welcoming and feels like visiting “extended family” 🙂 but there is definitely a level of anxiety involved bc you are out of your element and you don’t want the one wod you do with these people to be the day you just absolutely suck. Also, now that I’m on the CrossFit MPH programming, I just look at the other box’s wod and I’d rather do ours!
    So I never made it to CrossFit Boston yesterday bc did not have a ride at the time I expected to and took another rest day instead.
    Today headed down to Mystic, CT and went to the YMCA down here. My sister and Dad joined in the bear complex/pullups fun! This was my Dad’s first CrossFit wod!!! He runs 4 miles ~ 4x weekly and does like nautilus weight training so he’s in shape but we were so psyched to get him doing CrossFit!
    45-95-110-x-x **110 was definitely my max! Too tired to attempt 115 at a globo gym, didn’t want to risk having to ditch it.
    21 kipping pullups, 9 deadhangs (had to beat my dad’s 8 deadhangs!), 10 kipping
    Tomorrow my sister and I will get back to the Y and do what you guys did today (deadlift and row metcon). Then I’ll join you in resting!! through Christmas!

    Happy Holidays everyone!


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