The Bear

[tonggi]

I will do this today. Today's crossfit exercise is snatches and unfortunatley my gym is not friendly to that due to tight spaces. : (

[0704applepie]

Good God, I tried this today, Its no joke. I wasnt sure how much weight to use. I ended up using 65 lbs and went 5 rounds but only could do 4 reps each. I was confused on when you come up from squatting if i was sopposed to drive the bar straight up from that position or rest like she is doing, I think if i stopped, for a sec, like she is doing after the squat, I could of done more......thanks for the vid

[claudia1515]

nicely done love crossfit.. but i cant do it cuz my stupid kneess,,,,

[SFO14]

I'm going to have to give this workout a try..........so it's 5 sets of 7 reps?

[RJLCoach]

@SFO14

yes 5 rounds or sets with each round or set consisting of 7 reps pf the complex

the complex being: Ground to full Stand (Deadlift then Hang Clean or Clean) Thruster or Front Squat followed by an Overhead Press/Push Press or Jerk Rear Thruster (Thruster from behind the neck) or Back Squat and BNPP(Behind the neck Push Press/Press or Jerk)

RULES:

the bar must never be dropped or rest on the ground - this negates the round or set.

[RJLCoach]

Yes!

Your score is the heaviest load completed.

Best of luck - within a few attempts you will begin to get a better feel for the right weight you should be using.

[locolopelocolope]

@RJLCoach

I´m gonna try it to, looks very complete !

Thanks

[catchewer]

This looks like exhausting fun

[RayinCsharp]

Your a beast gurl!

[marios223]

cool

[chihuahuabulldog]

GREAT JOB!! VERY impressive! I have always known dynamite comes in small packages!

[BarbieJess7]

Wow!!! U go girl!!! How much is she lifting??

[RJLCoach]

@BarbieJess7 - thanks! she finished with 67 pounds. she has bested that since.

[44pullups]

you have to try this exercise before you can properly comment. it is brutal to go from a power clean to a front squat and the push-press/back squat is just throwing dirt on your grave. i won't be doing this one more than once a week as it is truly my nemesis.

[marcuelcajon]

NIce!

[RJLCoach]

@marcuelcajon thanks - your comment is appreciated

[koryjane1979]

Much better example than some of the others I have seen. I was told to go faster than what is being shown. That less weight was better for a faster paced workout. What is your take on that?

[RJLCoach]

It all depends on what your goals are. We complete this complex for 5 rounds with rules:

1. No dropping the bar once the round begins.

2. No resting the bar on the ground once the round begins.

3. Increase the weight each round.

[RJLCoach]

These rules help to keep the lifter from using a weight that will be to much. The goal here is NOT to build 1-3 rep strength, rather the goal is to build conditioning and to hone the skills used in this complex.

But if the goal is to move faster in this complex, less weight would be the choice to make.

We score this by the amount of weight the Athlete uses in the 5th (final) round.

I hope that answer your question.

Thanks for watching

[wysefiona]

@RJLCoach

Wow! What happens when the muscles get fatigued. How do they keep going?

[RJLCoach]

@wysefiona this workout is 5 rounds @ 7 reps of the complex with each round increasing in load. the complex is to be done without dropping or resting the bar on the ground - this forces you to use a weight that you can handle thus lowering the risk of injury. muscle fatigue and overall exhaustion is built into this. we do this to drive the muscle to grow. it is challenging both physically and mentally. thanks for your comment.

[weathered79]

awesome

[RJLCoach]

Thanks

[tlast2012dude]

cross fit girls have the best bodys

[RJLCoach]

No argument there!

[daveintaiwan]

The Bear is a great all round workout. She needs to go a bit deeper in her squats imho - hips below knees. Still impressive though.

[RJLCoach]

true. We are always working on our flaws. Video is great for this. Many Athletes improve once they can see themselves on video.

Thanks for the comment. We hope you enjoy our channel - please subscribe.

-Coach Malcolm

[curlygomes]

Pretty impressive, hope to reach that level one day. Just started the bear on empty bar doing 5x5. Even though my hearts pounding after this, I feel the need to do some cardio for about 10 mins after, is that pushing it?

[RJLCoach]

I always ask our Athletes to put their best effort into the WOD (Workout of the Day). I suggest they spend the rest of their training time perfecting their Warm Up/Cool Down Routines or on Skill Practice. At Run Jump Lift every training starts with a Warm Up and ends with a Cool Down. There is also a Skill Practice available if the athlete chooses to do so.

Check out our channel for the routines.

Thanks for watching - subscribe!

-Coach Malcolm

[Roberthurz]

That is one tough workout. I have tried The Bear. It had my heart pounding in my throat in about 3 repetitions. There isn't a muscle in your body that doesn't get a workout. If a person wants explosive strenght and good cardio conditioning then this is the excercise! This is a nice video and demonstration. Thanks for sharing.

[RJLCoach]

So true ! This is a pretty tough one. Thanks for the comment. Keep watching.

[nvaspider]

I don't like your gym

[RJLCoach]

Sorry to hear that, but we are not for everyone. Thanks for your comment though.

[SMCStudio]

BEAR is badass. What weight is she working with? Looks like 95?

[sevemiller]

One of your more fit athletes? How about caliente chica? Where's this gym, I've got to join.

[DaColt88]

impressive, so is her nick name the bear

[RJLCoach]

Nah Mann, The workout is named The Bear. She is one of the more fit Athletes here at my club. Thanks for looking.

[pahadron9]

How often should you do this workout per week?

[RJLCoach]

We have 200+ workouts.

From those we will put up anywhere from 1-5 daily (depending on available space). We structure our workouts so that there are always 4 training options: Weight Lifting, Quick & Fast (Sub 12-15mins), Body Weight (Push Ups, Pull Ups, Burpess, etc.), & Fun (Sledge Hammers, Team Competitions, etc.).

The frequency for this complex will depend on the goal you're trying to reach. This is not designed to add muscle mass. It is more for testing strength & conditioning