1 of 6
1
Monday, September 9th, 2013 - Dbell hang squat clean, HSPU
Posted: 08 September 2013 05:38 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9615
Joined  2007-01-08

MONDAY 130909

21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups

Post time to comments.

Compare to 050625.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 08 September 2013 06:01 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13878
Joined  2004-06-18

Big Dawgs
as Rx

Women - 35

Pack
21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups

Women - 25

Puppies
15-12-9 reps of
Hang squat clean, 5-15 pound dumbells
Handstand push-ups

*** If you are unable to do a HSPU to strict shoulder press with the weight you used for Hang squat cleans

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 08 September 2013 07:20 PM   [ Ignore ]   [ # 2 ]
Stray Dawg
RankRank
Total Posts:  27
Joined  2010-06-04

Figure others will have same question… (Hopefully I’m not the only one needing to ask).
I don’t have Dumbells so I’m guessing 100lbs on the barbell is an appropriate enough sub?
Thanks.

 Signature 

JD
m / 35 / 6’ / 250#
Raleigh"ish”, NC
“Upon the plains of hesitation lie the bleached bones of countless millions who on the verge of victory sat down to wait, and waiting they died.” Vince Lombardi’s version of an Adlai E. Stevenson quote

Profile
 
 
Posted: 08 September 2013 08:56 PM   [ Ignore ]   [ # 3 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1023
Joined  2011-03-07
JDH - 08 September 2013 07:20 PM

Figure others will have same question… (Hopefully I’m not the only one needing to ask).
I don’t have Dumbells so I’m guessing 100lbs on the barbell is an appropriate enough sub?
Thanks.

Morning m8.

http://www.crossfitbrandx.com/index.php/forums/viewthread/15661/#279075

So if the math is correct the rx:d weigt w barbell would be 135# and on pack 95# (wich figures).
Scale to ability!
/Patrik

 Signature 

CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

Profile
 
 
Posted: 09 September 2013 03:18 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1183
Joined  2010-01-30

Sept 9 2013

Early WOD on a business trip

Flex
2 min bottom of squat toes on a 1/2 inch board
2 min down dog
2 min up dog (I call it seal)
1 min hurdle stretch each leg
1 min banded sh tract

WOD
21-15-9
Dbell cleans HSPU
30 lbs
6:07

Cash out 2 mile run with 2 approx 400 m all out runs in the middle. 
50 high box jumps unbroken on some big rock

 Signature 

“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

Profile
 
 
Posted: 09 September 2013 03:49 AM   [ Ignore ]   [ # 5 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  763
Joined  2012-02-26

FRIDAY 130906

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

12:42

 Signature 

M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

Profile
 
 
Posted: 09 September 2013 03:55 AM   [ Ignore ]   [ # 6 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  216
Joined  2009-08-25

Puppies +-
15-12-9 reps of, did 21-15-9
Hang squat clean, 15 pound dumbells
Handstand push-ups, subbed strict shoulder press
*** If you are unable to do a HSPU to strict shoulder press with the weight you used for Hang squat cleans
4:51
HSPUs, ha ha. Not till i’m doing full pack workouts at best

 Signature 

43/M/5’8”/155# (180# in early 2012)

Profile
 
 
Posted: 09 September 2013 04:37 AM   [ Ignore ]   [ # 7 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1183
Joined  2010-01-30
Metric - 08 September 2013 05:38 PM

MONDAY 130909

21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups

Post time to

I’m out of town and this one is so awesome for a hotel gym!  Can’t believe it was timed so perfectly.  Kind of suspicious in that whole privacy kinda way!  smile

 Signature 

“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

Profile
 
 
Posted: 09 September 2013 04:54 AM   [ Ignore ]   [ # 8 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  679
Joined  2013-03-15

SWOD:
Back squat: 270lbs
135, 225, 245, 270lbs x 5

Press: 130lbs
95, 115, 125, 130lbs x 5

Getting really close to failure on the press at 130lbs x 5. next week going for 135lbs, which means if i fail to get 5 reps at that weight, i drop back to 130lbs and work sets of 3 reps up to 135lbs, right?

“Linda”
Scaled reps to 10-8-6-4-2 of the triplet:

Deadlift: 1 1/2 body weight - 275lbs
Bench press: body weight - 185lbs
Clean: 3/4 body weight - 135lbs

I used same bar for deadlifts/ cleans and took off/ added back 45lb & 25lb plates between sets; bench press set up as different bar w/ no weight changes at 185lbs.

Time was 15:59

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 09 September 2013 05:07 AM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3268
Joined  2006-02-17

Warm up 3x10(pull up, push up, sit up, squat)
LBBS 10x45, 10x95, 10x135, 5x185, 3x220, 2x250, 3x5x270
Press 5x135, 2x155, 5x160 then 13x130
3 rft
3 GTOH, 135
10 ball slams, 20
3 GTOH, 135
10 ball slams, 20
Run 200m
7:15
Cheers, kempie

 Signature 

Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

Profile
 
 
Posted: 09 September 2013 05:07 AM   [ Ignore ]   [ # 10 ]
Puppy Dawg
Rank
Total Posts:  14
Joined  2013-07-01

WU: Rope skipping 5 min.

WOD:
21-15-9

hang squat clean, 22,5 kg Dumbbell
Push Ups (feet 50 cm high on a bank)

12:30 min

The hang squat clean took my breath away, but its a really nice WOD.

 Signature 

M/29/1,89m/93kg
Crossfit DOB: February 2012

Profile
 
 
Posted: 09 September 2013 05:14 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3268
Joined  2006-02-17

Murph, if you are getting close to the edge with fives on the press then yes you will be doing triples soon. Before that though, could you spell out your warm up sets exactly please. If you are doing anything other than singles at 115 and 125 that will hurt your work set. Also, a pair of one pound plates, chains or whatever would be a good idea. Also consider adding a high rep set starting at about 95 after your work set.

Cheers, kempie

 Signature 

Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

Profile
 
 
Posted: 09 September 2013 05:20 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1343
Joined  2009-12-21

@No Coast

Warm-up
400m Run
Group Warm-up
Barbell Warm-up

Strength
20:00 to establish 1RM Clean & jerk Complex (1 Clean + 2 Front Squat + 1 Jerk)
Session: 45x2x1, 75x1x2, 95x1x2, 135, 185, 205, 225, 245, 255

Metcon
3x
400m Run
12 DL, 245#
21 Box Jump, 24”

Time: 13:04
DLs UB through 2, then 4/3/2/1/1/1. Slow and steady on box jumps.

Then,

Cool Down...200m Walk

6:00 Shoulder/Lat Mobility

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 09 September 2013 05:29 AM   [ Ignore ]   [ # 13 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  679
Joined  2013-03-15
AcidSWE - 08 September 2013 08:56 PM
JDH - 08 September 2013 07:20 PM

Figure others will have same question… (Hopefully I’m not the only one needing to ask).
I don’t have Dumbells so I’m guessing 100lbs on the barbell is an appropriate enough sub?
Thanks.

Morning m8.

http://www.crossfitbrandx.com/index.php/forums/viewthread/15661/#279075

So if the math is correct the rx:d weigt w barbell would be 135# and on pack 95# (wich figures).
Scale to ability!
/Patrik

Hello Patrik, if Rx is 50lb dumbbells and the sub from barbell to dumbbells is typically 1/3 of Rx weight for each dumbbell per frosty in your link, wouldn’t Rx weight for barbell in this case be 150lbs (50lbs x 3)?

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
Posted: 09 September 2013 05:36 AM   [ Ignore ]   [ # 14 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  228
Joined  2009-11-09

Forced rest today, the boy was up most of the night with a visit from pukie, feeling tired, will do Griff and Barbara tomorrow to catch up.

 Signature 

M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

Profile
 
 
Posted: 09 September 2013 05:46 AM   [ Ignore ]   [ # 15 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  679
Joined  2013-03-15
kempie - 09 September 2013 05:14 AM

Murph, if you are getting close to the edge with fives on the press then yes you will be doing triples soon. Before that though, could you spell out your warm up sets exactly please. If you are doing anything other than singles at 115 and 125 that will hurt your work set. Also, a pair of one pound plates, chains or whatever would be a good idea. Also consider adding a high rep set starting at about 95 after your work set.

Cheers, kempie

Kempie, thank you, thank you, thank you for taking the time to reply; i really appreciate the help. Being a garage gym rat, i don’t get a lot of feedback or coaching. My warm up sets were all sets of 5. thus, today, my warm up sets were 95lbs, 115lbs, and 125lbs each at 5 reps. then i hit my target weight for the week of 130lbs by 5, but the 5th rep was a struggle. I didn’t realize the warm up sets were just supposed to be 1 rep each. Should I try more than one set at the target weight then? or is that where the high rep set would be beneficial? I have not been doing high rep sets, but could add it. Today was the beginning of week 4 of the CFSB program for me. Tomorrow will be deadlifts, Thursday is bench and front squat, and Friday is power clean.

Unfortunately, the lowest plate increment I have is 2.5lbs.


Regards,
Murph

 Signature 

Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

Profile
 
 
   
1 of 6
1