Tuesday, March 14th
Posted: 13 March 2006 01:53 PM   [ Ignore ]
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Hang Clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

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Functional Exercise (posted on CrossFit.com WOD. Go Duncan!)

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Posted: 13 March 2006 02:18 PM   [ Ignore ]   [ # 1 ]
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Duncan doing Hang Cleans.

Big Dawgs and Pack:
As Rx’d


Puppies get out a pvc pipe, broomstick or light bar and practice your clean form.  5 X 5 rounds should do it.  If you have questions let us know.  Remember the bar should travel straight up your body.  It is not a reverse curl with a back bend.

Here is the link to the CrossFit exercise videos. 
http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv

And a vid of Coach Burgners daughter Sage. 
http://www.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv

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All of life’s problems can be solved by heavy deadlifts.

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M/54/5’11”/190

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Posted: 14 March 2006 04:44 AM   [ Ignore ]   [ # 2 ]
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Oooh this one hurt!!!!!

Might be because I did the two WODs yesterday.

I cleaned 35kg ok yesterday but couldn’t today…..had to work up to it

3*25
2*30
2*30
2*30
1*32.5
1*32.5
1*32.5
1*32.5
1*35

I can feel the difference between a bad clean and a good one now. Some I just wasn’t getting under the bar properly, so I really struggled to get it up, or failed completely. Then when I thought about getting under it, they went up fine…. smile

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"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees!" - Hebrews 12:11-12

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Posted: 14 March 2006 07:43 AM   [ Ignore ]   [ # 3 ]
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Afternoon WO

Nancy
5 rounds for time

Big Dawgs
Run 400m
15 Overhead squats (95# men, 65# women)

Pack
Run 400m
15 Overhead squats (appropriate weight)

Puppies
Run 400m
15 Overhead squats (unloaded bar or PVC)

Buttercups
Run 200m
15 Overhead squats (PVC)

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Posted: 14 March 2006 08:51 AM   [ Ignore ]   [ # 4 ]
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Hang Squat Cleans
Bdywt=165
115, 125, 135, 145, 155, 165, 175 (PR), 185, 190
190 was Hang Clean Squat LOL

Connor
Bdywt=115
85, 95, 105, 110, 115, 120, 125, 135 (PR)


Afterwards BBLL, Connor and I worked on stringing muscle ups together.

Then every minute on the minute for 20 minutes 6 pull ups to the chest.

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All of life’s problems can be solved by heavy deadlifts.

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M/54/5’11”/190

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Posted: 14 March 2006 11:17 AM   [ Ignore ]   [ # 5 ]
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When do you know you’re ready to try some weight? I did today’s with the bar and comparitive to other workouts it was exceptionally mild. I’ll fess up and say I already did try some weight today in order to feel like I did something more. They’re definitely different with plates on the bar. Suggestions on when to start, how to start, with real weight? Was I a bonehead for trying them today with weight?

My legs are coming along much faster than my upper body seems to be, which makes sense since my background is in track racing. Should I just supplement with some other leg work on days like these or should I just stick with the bar and stop being so impatient?

Thanks for all the help,

-Tim

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Posted: 14 March 2006 11:44 AM   [ Ignore ]   [ # 6 ]
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Tim,
Really only you can tell when its time to move to weight.  I would be happy to give you some drills we use to help people move along if you would like.

If you are doing the movements correctly then add some weight and see what you feel like.

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All of life’s problems can be solved by heavy deadlifts.

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https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 14 March 2006 12:10 PM   [ Ignore ]   [ # 7 ]
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Morning class

“another rutman”
Big Dogs
5 rounds
Run 400M
10 Weighted pushups ( bumper plate on back 45# men 10# women)
10 hanging knees to elbows

* Pushups are chest to the deck, alternate cheeks touching
back slump or arch is a foul.

Packmembers
4 rounds of the above

Puppies
3 rounds of the above
modify weighted pushups to 25# men 5# women
Knees up on dip stand

Buttercups
2 rounds
modify to regular pushups off knees
knee ups on dipstand

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“No man who refuses to bear arms in defense of his nation can give a sound reason why he should be allowed to live in a free country”  T. Roosevelt

“The democracy will cease to exist when you take away from those who are willing to work and give to those who are not.”  Thomas Jefferson”

“History does not long entrust the care of freedom to the weak or the timid” - Gen Eisenhower.

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Posted: 14 March 2006 12:15 PM   [ Ignore ]   [ # 8 ]
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[quote author=“Garddawg”]
Really only you can tell when its time to move to weight.  I would be happy to give you some drills we use to help people move along if you would like.

If you are doing the movements correctly then add some weight and see what you feel like.

I’d love to hear the drills. Thanks much for the advice.

-Tim

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Posted: 14 March 2006 12:44 PM   [ Ignore ]   [ # 9 ]
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Tonight we did “Michael”
3 rounds for time:
BD
Run 800m
50 back extensions
50 situps

Pack
Run 800m
35 back extensions
35 situps

Puppies
Run 600m
15 back extensions
25 Situps

BC
Run 400m
10 back extensions
20 situps

Sub good mornings for back extensions if equipment is not available

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I hate burpees
I hate box jumps

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Posted: 14 March 2006 02:07 PM   [ Ignore ]   [ # 10 ]
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Hang squat cleans
3x65#
2x75#
2x75#
2x80#
1x80#
1x85#
1x85#
1x90# (plus 5 front squats)
1x90#

Decided to stay with 90 as the failure at 95 last time was pretty scary. No room to drop the bar in my tiny workout area.

One of these days I will do a 95# thruster or two. First I gotta be able to clean it. Then I have to be able to squat it. Then thruster. At least that’s my plan.

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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