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Tuesday, October 8th 2013 - Hang Power Cleans
Posted: 07 October 2013 05:31 PM   [ Ignore ]
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Hang power clean 3-3-3-3-3-3-3 reps

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Compare to 130619.

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

M/54/5’11”/190

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Posted: 07 October 2013 05:35 PM   [ Ignore ]   [ # 1 ]
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Everyone is a Big Dawg.  If you are unfamiliar with the lift work technique.

A couple of things to focus:
Getting the bar moving:
Fully open the hips, violently.  Shoulders should be behind the bar.
Receiving the bar:
Bar should be received in a quarter squat.  Hips open then retreat immediately knees push out just like a squat.

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

M/54/5’11”/190

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Posted: 07 October 2013 08:00 PM   [ Ignore ]   [ # 2 ]
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Good morning!  I’m days behind.  I worked “Dragon” puppy style in my gym. 
First mile: 6:40
10 x 45# deadlifts
Second mile: 6:32
10 x 45# push press

17:28 total time.

This is my third consecutive day of doing the puppy programming.  I’m staying three days back.  Thank you for the scaled workouts.

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“It is not daily increase but daily decrease; hack away the unessential”  ~ Bruce Lee

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Posted: 07 October 2013 11:55 PM   [ Ignore ]   [ # 3 ]
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15 x 2 Pause Thrusters (2sec pause at bottom)
35kg

5 x 25 DB Push Press
8.5kg

4 x 25 Close Grip Bench Press
20kg

100 Kickbacks
3kg

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 08 October 2013 02:12 AM   [ Ignore ]   [ # 4 ]
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No barbell yet, so I did something a bit different:

5 sets for time:

10 Situps
10 Squats (bo staff for form)
10 Burpees

Plus 50 feet walking lunges/set
1 rep/set Songham 1

23:38


Want to know why they call them “burpees”?  They guy who named them was too polite to describe what they really make you feel like you want to do
....  I hate burpees.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 08 October 2013 02:41 AM   [ Ignore ]   [ # 5 ]
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Metcon: Angie (better known to me as “Full body DOMS”)
100 pull ups,
100 push ups,
100 sit-ups,
100 squats
Time: 10:11+6:36+8:41+2:59=28:27

15 mins hip/leg mobilisation and stretching

Compared to last time over 2 years ago I saved 1.5 mins on pull ups, lost 1 min on push ups and lost 2 mins on sit ups. Sit ups harder cos this time I did more strict (abmat, butterfly legs and kept arms in front of body instead of using momentum). Breaks:
Pull ups: 12 / 3x10 / 7x7 / 5 / 4
Pushups: 2x15 / 4x12 / 9 / 8 / 5
Sit ups: 20 / 15/ 6x10/ 5
Squats: 52 / 48

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M/47/80kg

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Posted: 08 October 2013 02:44 AM   [ Ignore ]   [ # 6 ]
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Hang power clean 3-3-3-3-3-3-3 reps

115-135-145-155-165x1f-165-175

The 165 snuck up on me.  I’ve been very hit and miss with WODs over the past couple of months, and haven’t been posting very much.  I’m going to try to get back with more regularity.

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M/33/5’11”/245#

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Posted: 08 October 2013 02:52 AM   [ Ignore ]   [ # 7 ]
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Deadlift, hang power clean, push jerk

Warmup
Arm and shoulder mobility
Bear crawl with sit-ups and push-ups
Hollow rolls
Worm walk

Skill
Hang power clean

WOD
2 Rounds for maximum reps
45 s deadlift, 30 kg
15 s rest
45 s hang power clean, 30 kg
15 s rest
45 s push jerk, 30 kg
15 s rest

Result:
22-10-6-17-10-9

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 08 October 2013 03:25 AM   [ Ignore ]   [ # 8 ]
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Flex

10 PVC pass through
10 x 20-45 lb good mornings
2 min bottom of squat
10 x 20-45 lb good mornings
Buergner warm up

Hang power clean 3-3-3-3-3-3-3 reps
Bar x 10 warm up
95 x 8 warm up
Sets of 3 hang power clean
115-125-125-145-155(fail on lift 3) 155 (success!)-165
Ok, not sure what’s up lately but that’s a 20 lb pr over the 1 rep max full clean.  I’ll take it

Cash out
3 rounds
75 double under
25 butterfly kip swings
10 dead hang chin ups

Still can’t kip after all these years but have decided to just practice the swings until it clicks

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“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.

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Posted: 08 October 2013 03:52 AM   [ Ignore ]   [ # 9 ]
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130925

Deadlift 3-3-3-3-3 reps

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Compare to 130501

225-245-265-265-265

Last time 130501:

275-295-305-305-305

First time heavy dead lifts since tweaking my back in July so didn’t want to go crazy - just focusing on form.

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M 52/5’10”/180

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Posted: 08 October 2013 04:10 AM   [ Ignore ]   [ # 10 ]
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Saturday 131005

“Dragon”

Pack
For time:
Run 2 miles
4 minutes to find 4 rep max Deadlift
Run 2 miles
4 minutes to find 4 rep max Push jerk

39:46, 255, 145

Didn’t want to push myself too hard on deadlifts without much warmup and after having pulled 270 three times yesterday.

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

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Posted: 08 October 2013 04:15 AM   [ Ignore ]   [ # 11 ]
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JohnStJohn - 08 October 2013 03:25 AM

Flex

10 PVC pass through
10 x 20-45 lb good mornings
2 min bottom of squat
10 x 20-45 lb good mornings
Buergner warm up

Hang power clean 3-3-3-3-3-3-3 reps
Bar x 10 warm up
95 x 8 warm up
Sets of 3 hang power clean
115-125-125-145-155(fail on lift 3) 155 (success!)-165
Ok, not sure what’s up lately but that’s a 20 lb pr over the 1 rep max full clean.  I’ll take it.

Its because you are holding a tighter line on your body when starting from the hang position.It also forces you to be faster on the catch .Remember , We suggested to you to do this type of training on your Snatch video critique. 3 position snatches or cleans are great for correcting flaws in the second pull. Good job on the PR! wink

                                                                                                                                                                                                                                                                                                             

Cash out
3 rounds
75 double under
25 butterfly kip swings
10 dead hang chin ups

Still can’t kip after all these years but have decided to just practice the swings until it clicks

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 08 October 2013 04:17 AM   [ Ignore ]   [ # 12 ]
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Hang power clean 3 reps each

65-85-95-100-105-110-110

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M/30/5’9”/156

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Posted: 08 October 2013 04:28 AM   [ Ignore ]   [ # 13 ]
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Morning all, Rest today, Deadlifts Tomorrow. Have a great one grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 08 October 2013 04:42 AM   [ Ignore ]   [ # 14 ]
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‘Dragon’ - Run/DL/Push Jerk

Stretching Warmup

Pack
For time:
Run 2 miles
4 minutes to find 4 rep max Deadlift (45x4,95x4,135x4,155x4)
Run 2 miles
4 minutes to find 4 rep max Push jerk (70x4,80x4,90x4,100x4,110x4)

Time: 44:04

Minute or so after each run to transition back to the weight room. So runs were done under 9 min/mi. But they felt hard.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 08 October 2013 04:47 AM   [ Ignore ]   [ # 15 ]
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WU: 15 back extensions, 15 KB swings w/ 35lb, 15 back extensions, 15 KB swings w/ 53lbs

SWOD: Deadlift 290lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 290lbs x 5
Hi Rep - 225lbs x 21

WOD: Hang power clean 3-3-3-3-3-3-3 reps
95-115-135-155-165-185 (PR +20 lbs) - 185x1 (failed last set on reps 2 & 3)

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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.

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