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Wednesday, April 2nd, 2014 - Hang Squat Clean
Posted: 01 April 2014 07:46 PM   [ Ignore ]
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WEDNESDAY 140402

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

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

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Posted: 01 April 2014 08:09 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
As Rx’d

Pups
Hang squat cleans or hang power cleans
5-5-5-5-5 or 5-5-3-3-3-3-3
Beginning lifters who are still learning the basic technique of Olympic lifts tend to get more out of light weight and higher reps under experienced supervision when possible. Consider using dumbbells as well if the barbell rack position remains difficult to achieve.

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Posted: 02 April 2014 01:40 AM   [ Ignore ]   [ # 2 ]
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Hang squad power clean 5-5-5-3-3-3-3-3

15,20,25,30,35,40,50(kg)

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Posted: 02 April 2014 03:09 AM   [ Ignore ]   [ # 3 ]
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WOD 140228 14.5 (pack)
21-18-15-12-9-6-3 of:
Thrusters 30kg,
Bar facing burpees
Time: 16:09

Thats all - tired from work and another late evening workout. So glad I didn’t go for Rx’d. Thrusters unbroken but serious character failures during the burpees

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Posted: 02 April 2014 04:55 AM   [ Ignore ]   [ # 4 ]
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WU: foam roll; stretch; run 400m; then 2 rounds of 5 strict pullups; 10 GHD situps; 10 GHRs; 10 airsquats

Conditioning: 9-7-5-3-1 reps of
squat clean thrusters at 115lbs
pullups

Time - 7:12

$O - 50 double unders; 40 kettlebell snatches w/ 1pood (20 each arm)

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CF DOB - Jan 2013

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Posted: 02 April 2014 05:59 AM   [ Ignore ]   [ # 5 ]
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Ok, I’ve watched the videos on both hang squat cleans and hang power cleans, both with barbell and dumbbells, and I *think* I get the basic idea of the exercise, but I have NO idea how to scale this one!

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CF Start date:  March 28, 2014
F/53/5’6”/225 216 204 201
(goal: 125-130lb)

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Posted: 02 April 2014 06:37 AM   [ Ignore ]   [ # 6 ]
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rosie - 02 April 2014 05:59 AM

Ok, I’ve watched the videos on both hang squat cleans and hang power cleans, both with barbell and dumbbells, and I *think* I get the basic idea of the exercise, but I have NO idea how to scale this one!

To practice this use a broom stick or PVC pipe 5 feet, or light DBs,  hang position will be slightly bent forward with back up right and straight, the bar will be just above the knee’s , you will jump and pull the bar up in a fast explosive motion to shoulder height and catch it across your shoulders. once you do this you will squat down with the bar. This movement takes some flexibility so it will be difficult to do at first , try doing these 3 reps at a time for 3 x 5 sets if that’s to much do singles .You will encounter a lot of front squat type movements in Crossfit So its good to get familiar with them, Don’t worry about going deep on the squat right now, that will come with time. Here’s an example of the Movement.  http://youtu.be/h5oH-_vOCEU  Good luck grin  Sorry ,I missed the part where you had watched the videos already. LOL  I’ve was concerned with your level of fitness and you not overdoing the movements since this one requires a lot of flexibility . take care rosie

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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: 02 April 2014 06:51 AM   [ Ignore ]   [ # 7 ]
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Wednesday 140402 5:05 am start

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 strict pull-ups.  (no dips, saved arms for WOD)

WOD: 
From TUESDAY 140325

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
Scaled to 66 percent of Rx weights - Pack-ish
200 Pound Deadlifts
Strict Push-ups =  approximately 140 pounds when I weigh myself with hands on scale with body in plank position.  I don’t have a bench - yet.
100 Pound Cleans

Total time =  16:43 PR !

Compare to 130907   = 20:31   with 195 pound deadlift, push-ups, 95 pound cleans.  Also only had 1 barbell then, now have 2, so I didn’t have to add/remove weights this time. 

Funny, I had this interesting internal mental dialog on this one.  After about 5 minutes in the round of 8 reps I was thinking “I want to just quit now”. But I told myself to shut up and kept going with the encouragement “the reps were getting less each round.”  As I got closer to the finish I was just wanting the workout to be over as soon as possible so that pushed me to take shorter rests between sets and keep going.  Whatever works!  LOL  Also was able to crank all of the sets out unbroken! 

Good morning to everyone!

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Started CrossFit 07/03/12
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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.”

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Posted: 02 April 2014 06:54 AM   [ Ignore ]   [ # 8 ]
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Morning all, Easy back day today,

Lea Ann   Rowing

100m rest 1 min
200m rest 1 min
300m r     1
400m r     1
500m r     1
600m r     1
500m r     1
400m r     1
300m r     1
200m r     1
100m rest 1 min.  total 3600 meters

Me   2000 meters   8:07 easy pace.

Have a great day all 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: 02 April 2014 06:57 AM   [ Ignore ]   [ # 9 ]
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David J H - 02 April 2014 06:51 AM

Wednesday 140402 5:05 am start

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 strict pull-ups.  (no dips, saved arms for WOD)

WOD: 
From TUESDAY 140325

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
Scaled to 66 percent of Rx weights - Pack-ish
200 Pound Deadlifts
Strict Push-ups =  approximately 140 pounds when I weigh myself with hands on scale with body in plank position.  I don’t have a bench - yet.
100 Pound Cleans

Total time =  16:43 PR !

Compare to 130907   = 20:31   with 195 pound deadlift, push-ups, 95 pound cleans.  Also only had 1 barbell then, now have 2, so I didn’t have to add/remove weights this time. 

Funny, I had this interesting internal mental dialog on this one.  After about 5 minutes in the round of 8 reps I was thinking “I want to just quit now”. But I told myself to shut up and kept going with the encouragement “the reps were getting less each round.”  As I got closer to the finish I was just wanting the workout to be over as soon as possible so that pushed me to take shorter rests between sets and keep going.  Whatever works!  LOL  Also was able to crank all of the sets out unbroken! 

Good morning to everyone!

Wow! That was a big improvement!, Great Job David. 5:05 AM start time Well done early bird wink

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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: 02 April 2014 07:47 AM   [ Ignore ]   [ # 10 ]
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OPG57 - 02 April 2014 06:54 AM

Morning all, Easy back day today,

Lea Ann   Rowing

100m rest 1 min
200m rest 1 min
300m r     1
400m r     1
500m r     1
600m r     1
500m r     1
400m r     1
300m r     1
200m r     1
100m rest 1 min.  total 3600 meters

Me   2000 meters   8:07 easy pace.

Have a great day all grin

Taking it easy,  not a bad idea for all the work you do most of the time. 
Thanks Guy.

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M/45/6’2”/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.”

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Posted: 02 April 2014 10:12 AM   [ Ignore ]   [ # 11 ]
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My 1st post. Really happy with my results. 1st time i do full squat cleans. Front rack mobility needs work but ok for now.

WU: 1k Row
15min stretching and foam rolling

5 - 30kg
5 - 35kg
3 - 40kg
3 - 45kg
3 - 50kg
1 - 55kg
1 - 60kg Fail
1 - 60kg Fail
1 - 60kg

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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Posted: 02 April 2014 10:31 AM   [ Ignore ]   [ # 12 ]
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02 Apr 14 - Linda

So the three days’ rest ended up being 4 days….but I needed it!  Had to scale to approx 68% of body weight (BW 225, used 155 as “BW”) for this one as I very rarely bench…

10-8-6-4-2 rep rds for time of:

1.5 times BW Deadlift = 235
          BW Bench Pr= 155
0.75 times BW Clean = 115

Time: 19:44.08”

Was pouring sweat when I finished!  Deads were broken n half for the first three rounds, then unbroken.  Bench was unbroken, and cleans were 4/4/2, 3/3/1/1, 2/2/1/1, 2/2 and then 2.  I was focusing on squat cleans, and I know that slowed me down some.  All in all, a great workout!

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M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 02 April 2014 10:54 AM   [ Ignore ]   [ # 13 ]
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Hang Squat Clean
135x5, 135x5, 155x3, 165x3, 165x3, 175x1, 185x1, 185x1, 165x1

10 rounds of:
3 strict pull ups
2 handstand push ups

Not timed.

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M/34/5’ 10”/182#

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Posted: 02 April 2014 11:17 AM   [ Ignore ]   [ # 14 ]
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Hang squat clean 5-5-3-3-3-1-1-1-1 reps

40kg - 40kg - 50kg - 50kg - 60kg - 60kg

Not comfortable with 1RM max attempted at current skill level/profficiency.

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 02 April 2014 12:43 PM   [ Ignore ]   [ # 15 ]
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WU: SINGLE UNDERS 120

WOD: 800 m (4’)
      30 DUMBBELL SWING (55 LBS)
      30 PULL UPS
      800 m (3:55’)

THEN

60’ OF A VERY HARD SPINNING CLASS

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CF since 08/01/2013

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