2 of 3
2
Saturday, September 14th, 2013 - Squat clean
Posted: 14 September 2013 10:04 AM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  998
Joined  2011-02-01

DROMS
SATURDAY 130914

Squat clean 1-1-1-1-1-1-1 reps

135 - 155 - 175 - 185 - 195 - 205(f…..didn’t get under it quick enough) - 205

 Signature 

45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

Profile
 
 
Posted: 14 September 2013 10:15 AM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2227
Joined  2013-07-26
Archer - 14 September 2013 07:46 AM

Six days…. need a rest day.

Sounds like it. Enjoy your Breather.

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
Posted: 14 September 2013 11:04 AM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Rehab Day 1

Front Squat
45x25,45x25,45x25

Down Dog 3:00
Supermans

Ice Ice and more Ice

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

Profile
 
 
Posted: 14 September 2013 11:18 AM   [ Ignore ]   [ # 19 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  217
Joined  2013-05-08

Squat clean 1-1-1-1-1-1-1 reps

Warm-up:

5x 65
5x 80
3x 90
3x 105
3x 115

130 - 140 - 145 - 155 - 165 - 170(F) - 170(F)

Both fails were due to doing Power Cleans instead of Squat Cleans.

 Signature 

Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

Profile
 
 
Posted: 14 September 2013 11:45 AM   [ Ignore ]   [ # 20 ]
Stray Dawg
Avatar
RankRank
Total Posts:  22
Joined  2013-09-08

DOMS today from back squats and ‘The Don’ previous two days. Going to hit the split jerks and squat cleans tomorrow. I would still appreciate any feedback on yesterday’s post if anyone would like to critique the workouts, thanks.

 Signature 

M/40/5’9/235
CDOB - 120211
Reborn - 130826

Profile
 
 
Posted: 14 September 2013 12:12 PM   [ Ignore ]   [ # 21 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  586
Joined  2010-06-18

Squat clean 1-1-1-1-1-1-1 reps
60-70-80-90-100-110-115
Working on low catch, full squat

 Signature 

M / 55 / 5’ 7” / 170 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

Profile
 
 
Posted: 14 September 2013 12:16 PM   [ Ignore ]   [ # 22 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  760
Joined  2012-02-26

WEDNESDAY 130911

“The Don”

Pack
66 Deadlifts, 65 pounds
66 Box jump, 20-24 inch box
66 Kettlebell swings, 1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 45 pounds
66 Wall ball shots, 14 pound ball
66 Burpees
66 Double-unders

50:51

 Signature 

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

Profile
 
 
Posted: 14 September 2013 01:24 PM   [ Ignore ]   [ # 23 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  409
Joined  2007-02-10

3 sets hotshot 19
20 squats
19 hang power cleans w 35#
7 pull-ups
Row 500m

16:49

 Signature 

M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

Profile
 
 
Posted: 14 September 2013 01:37 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  541
Joined  2010-03-16

FRIDAY 130913

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

145-135-135-135-135-135-135

1st one wasn’t very good, so I decided to shorten the rest time and work on technique, especially depth of catch and return to standing. Used 70% 1RM. Set 4 & 7 were pretty good.

 Signature 

M/47/5’ 11”/210#

Profile
 
 
Posted: 14 September 2013 01:39 PM   [ Ignore ]   [ # 25 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  233
Joined  2013-02-23

Saturday 130914 5:10 am start,  84 degrees in garage gym with cooler on. 

WU:  3 rounds : Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe,  15 Ab-mat sit-ups, 15 good-mornings w/45# bar, 12 pull-ups (strict), 12 dips. 
Just a note on my warm ups,  I used to take 20 to 21 minutes to do this same warm up about 6 months ago - now I finish in under 18 minutes. not rushing just better at form and pull-ups. 

WOD:  combined two into one:

Squat Clean and Split Jerk -  1-1-1-1-1-1-1 reps. 

Warmed up with: Burgener warm-up with pvc pipe, then   2@45 pounds, 2@75 pounds, 2@95 pounds.  Squating to full depth on the catch every time.

115-125-135-145-155(f)-135(f)-125-125  

I haven’t really worked on the Squat clean in a while, so my form was weak on timing the pull from the knees and jump (I think it’s the second pull),  I really could use some coaching and need more practice.
At 155 pounds I failed to pull the bar high enough and was squatted down before the bar got up so it was a complete mental error.  Same error on next attempt at 135. 
So I regrouped and worked on form at 125 which still felt heavy, but not as difficult to get up and under on the clean.  I had also noticed that on prior workouts with cleans I tend to round my back, so I concentrated on keeping the back flat and shoulders back and tight.  It’s a complicated movement that takes a lot of practice for an uncoordinated long legged guy like myself. 
Split jerks were not bad at those weights,  I didn’t seem to get my feet to go very far apart,  need to work on that too. 
I also did not have a lot of time today so I had to keep rests between reps at a minute.

For those of you keeping track - I planned on doing “Don” today, not enough time - perhaps Monday.

 Signature 

M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 14 September 2013 01:48 PM   [ Ignore ]   [ # 26 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  363
Joined  2009-09-10

Linda

Lots of hip & shoulder mobility.

Squat
3x10,95#
Stayed in the hole & focused on exploding out. Needs more work.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

BW = 196#
Deadlift 165#
Bench 85#
Clean 75#
12/11/10/9/8/7/6/5/4/3/2/1 rep rounds for time
Time: 27:30
25359# total, 922#/min
Used same bar for press & clean. Ran through last 4 rounds as two sets of five.

Compare to last time, 6/19/13
BW = 202#
Deadlift 150#
Bench 75#
Clean 75#
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Time: 14:14
16500# total, 1158#/min

Tried to do some OHS 15 min later, but I was done.

 Signature 

M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

Profile
 
 
Posted: 14 September 2013 01:59 PM   [ Ignore ]   [ # 27 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  67
Joined  2013-08-11

Saturday 130914

Overdue rest day!

 Signature 

M/45/142#/5’6”
CFBD 08/08/2013

Profile
 
 
Posted: 14 September 2013 02:57 PM   [ Ignore ]   [ # 28 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  388
Joined  2010-10-13

130914

Squat clean 1-1-1-1-1-1-1 reps

B/I: HB 3/1x3

135-145-155-165-175-175-185(f)

C/O: 50 Double unders, 50 sit-ups

 Signature 

You are not a beautiful or unique snowflake.

Profile
 
 
Posted: 14 September 2013 03:05 PM   [ Ignore ]   [ # 29 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2227
Joined  2013-07-26
Glorybelle - 14 September 2013 09:56 AM
OPG57 - 14 September 2013 06:57 AM

I wanted to push strength limits a little with 275 x 5. not as pretty but still below parallel.[vimeo]http://vimeo.com/74522269[/vimeo]

Great form on those squats, OPG! Thanks for sharing the vid; it helps to see good form to strive for.

Thanks Glorybelle.

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
Posted: 14 September 2013 03:09 PM   [ Ignore ]   [ # 30 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2227
Joined  2013-07-26
Glorybelle - 14 September 2013 09:57 AM

7.5 mile run then squat cleans
55 65 75 85 95 105 115(f) 110(f) 105(pr)
Was bummed I couldn’t get 110, but it’ll come.

@Aaron_CO, that 100 burpee muscle up WOD sounds like a beast, and you killed it!

Nice little leg warm up before the WOD LOL Good job on the squat cleans. tongue wink

 Signature 

M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

Profile
 
 
   
2 of 3
2