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09.14.2009-Monday-Day 1

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"The Bear Complex":  Modified from main site, with a time component

5 rounds of 7 cycles with 1 minute rest between rounds of:

1 power clean – 95# (65#)

1 front squat

1 push press/jerk

1 back squat

1 push press/jerk (behind the neck)

Rules of the "modified bear":

  1. Rx'd = NO RE-GRIPPING the bar when it is on the ground.
  2. Let go of the bar, and your time will be listed in the modified column.
  3. Once you have completed 7 cycles, check out the timer and rest for exactly 1 minute… you can let go of the bar during the 1 minute rest.
  4. Strive to reach 5 rounds, if you cannot get to 5… we will record where you left off.
  5. Second time component – WOD is maxed out at 25 minutes (you must finish prior to the timer reaching 25:00)

main site WOD

RSCF pics 1018

RSCF pics 1019

Day 1 of the pull-up challenge

0 thoughts on “09.14.2009-Monday-Day 1”

  16. Pat

    for starters, the power clean cannot be a squat clean. there must be a pause (standing up straight) prior to front squatting. dropping is only allowed on the last movement of the seventh cycle. be sure to be facing the wall timer to ensure you are getting the 1 minute rest. with multiple athletes training at once, it will be difficult for me to keep track of your cycles. since you cannot let go of the bar, it is imperative that you count your cycles correctly.
    and remember, we are experimenting with this one. next time we do it, it will most likely be closer to the main site version.

  17. Pat

    for starters, the power clean cannot be a squat clean. there must be a pause (standing up straight) prior to front squatting. dropping is only allowed on the last movement of the seventh cycle. be sure to be facing the wall timer to ensure you are getting the 1 minute rest. with multiple athletes training at once, it will be difficult for me to keep track of your cycles. since you cannot let go of the bar, it is imperative that you count your cycles correctly.
    and remember, we are experimenting with this one. next time we do it, it will most likely be closer to the main site version.

  18. Pat

    for starters, the power clean cannot be a squat clean. there must be a pause (standing up straight) prior to front squatting. dropping is only allowed on the last movement of the seventh cycle. be sure to be facing the wall timer to ensure you are getting the 1 minute rest. with multiple athletes training at once, it will be difficult for me to keep track of your cycles. since you cannot let go of the bar, it is imperative that you count your cycles correctly.
    and remember, we are experimenting with this one. next time we do it, it will most likely be closer to the main site version.

  19. Pat

    for starters, the power clean cannot be a squat clean. there must be a pause (standing up straight) prior to front squatting. dropping is only allowed on the last movement of the seventh cycle. be sure to be facing the wall timer to ensure you are getting the 1 minute rest. with multiple athletes training at once, it will be difficult for me to keep track of your cycles. since you cannot let go of the bar, it is imperative that you count your cycles correctly.
    and remember, we are experimenting with this one. next time we do it, it will most likely be closer to the main site version.

  20. Pat

    for starters, the power clean cannot be a squat clean. there must be a pause (standing up straight) prior to front squatting. dropping is only allowed on the last movement of the seventh cycle. be sure to be facing the wall timer to ensure you are getting the 1 minute rest. with multiple athletes training at once, it will be difficult for me to keep track of your cycles. since you cannot let go of the bar, it is imperative that you count your cycles correctly.
    and remember, we are experimenting with this one. next time we do it, it will most likely be closer to the main site version.

  56. Pat

    bear modified:
    Diet Pepsi-9:24
    Elena-11:33
    John-12:20
    Anna-13:45
    Melanie-10:46
    Rosemary-10:43
    Shannon-12:16
    McCoy-16:44
    Cheryl-9:07
    Ed-12:00
    bear rx’d:
    Janine-10:25
    Jeff-9:06
    Beard-18:22
    Randy-13:22
    Pat-12:24
    KennyG-8:56
    Deb-10:34
    VonRon-12:17
    Matt-10:27
    SvW-9:04
    Jorge-10:39
    Cam-14:54
    Bill-10:48
    Charlie-10:11

  57. Pat

    bear modified:
    Diet Pepsi-9:24
    Elena-11:33
    John-12:20
    Anna-13:45
    Melanie-10:46
    Rosemary-10:43
    Shannon-12:16
    McCoy-16:44
    Cheryl-9:07
    Ed-12:00
    bear rx’d:
    Janine-10:25
    Jeff-9:06
    Beard-18:22
    Randy-13:22
    Pat-12:24
    KennyG-8:56
    Deb-10:34
    VonRon-12:17
    Matt-10:27
    SvW-9:04
    Jorge-10:39
    Cam-14:54
    Bill-10:48
    Charlie-10:11

  58. Pat

    bear modified:
    Diet Pepsi-9:24
    Elena-11:33
    John-12:20
    Anna-13:45
    Melanie-10:46
    Rosemary-10:43
    Shannon-12:16
    McCoy-16:44
    Cheryl-9:07
    Ed-12:00
    bear rx’d:
    Janine-10:25
    Jeff-9:06
    Beard-18:22
    Randy-13:22
    Pat-12:24
    KennyG-8:56
    Deb-10:34
    VonRon-12:17
    Matt-10:27
    SvW-9:04
    Jorge-10:39
    Cam-14:54
    Bill-10:48
    Charlie-10:11

  59. Pat

    bear modified:
    Diet Pepsi-9:24
    Elena-11:33
    John-12:20
    Anna-13:45
    Melanie-10:46
    Rosemary-10:43
    Shannon-12:16
    McCoy-16:44
    Cheryl-9:07
    Ed-12:00
    bear rx’d:
    Janine-10:25
    Jeff-9:06
    Beard-18:22
    Randy-13:22
    Pat-12:24
    KennyG-8:56
    Deb-10:34
    VonRon-12:17
    Matt-10:27
    SvW-9:04
    Jorge-10:39
    Cam-14:54
    Bill-10:48
    Charlie-10:11

  60. Pat

    bear modified:
    Diet Pepsi-9:24
    Elena-11:33
    John-12:20
    Anna-13:45
    Melanie-10:46
    Rosemary-10:43
    Shannon-12:16
    McCoy-16:44
    Cheryl-9:07
    Ed-12:00
    bear rx’d:
    Janine-10:25
    Jeff-9:06
    Beard-18:22
    Randy-13:22
    Pat-12:24
    KennyG-8:56
    Deb-10:34
    VonRon-12:17
    Matt-10:27
    SvW-9:04
    Jorge-10:39
    Cam-14:54
    Bill-10:48
    Charlie-10:11

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