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Wednesday, April 2nd, 2014 - Hang Squat Clean
Posted: 02 April 2014 12:51 PM   [ Ignore ]   [ # 16 ]
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Crossfit Mayhem today: scaled

3 rounds for time

10 Front squat / 95
10 Chest to bars
25 double unders


7:54

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Posted: 02 April 2014 01:18 PM   [ Ignore ]   [ # 17 ]
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warm up
MOBs

WOD (from BrandX 4/2/2014)
10min EMOM, double-unders
got 10x20reps with last minute as an AMRAP (64reps)=244 total

15min rest, then…

3rds for time of:
400m run (there-and-back)
3rds Cindy
TOTAL TIME=15:05 (4:55/5:13/4:57)

Right where I expected to be.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 02 April 2014 02:52 PM   [ Ignore ]   [ # 18 ]
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140402
Hang Squat Clean
5-5-3-3-3-1-1-1-1-1

In: 1 1/2 mile run

5-5-3-3-3-1-1-1-1-1
65-95-105-115-135-145-145-155-165(f)-165

Out: HB 3/1x3, Stretch

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You are not a beautiful or unique snowflake.

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Posted: 02 April 2014 03:05 PM   [ Ignore ]   [ # 19 ]
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Warm Up

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

Messed up and and did hang cleans only.
155-160-165-170-175-180-185-190-195-200f

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
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188
CF DOB 2010

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Posted: 02 April 2014 03:42 PM   [ Ignore ]   [ # 20 ]
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jennmedic - 02 April 2014 03:05 PM

Warm Up

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

Messed up and and did hang cleans only.
155-160-165-170-175-180-185-190-195-200f

Done.

Nice sets Wes wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 April 2014 03:43 PM   [ Ignore ]   [ # 21 ]
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Raouf - 02 April 2014 10:12 AM

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

welcome to the site . good effort on the WOD

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 April 2014 03:47 PM   [ Ignore ]   [ # 22 ]
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TopMac - 02 April 2014 10:31 AM

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!

Well done Top, Glad you got that much needed rest in.I bet your getting anxious with the rotation coming up. Take care Top

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 April 2014 03:48 PM   [ Ignore ]   [ # 23 ]
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AntDawg - 02 April 2014 10:54 AM

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.

Strong sets AntDawg!  Well done

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 April 2014 03:50 PM   [ Ignore ]   [ # 24 ]
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eagr - 02 April 2014 12:43 PM

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

Good work eagr. 60 min of Spinning class makes my butt numb thinking about it, LOL well done

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 April 2014 04:15 PM   [ Ignore ]   [ # 25 ]
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Row 2,000 meters

7:42 (PR)

Last time: 8:11. Can’t find a 2K row faster than 8:00, so guessing this is a PR.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 02 April 2014 04:24 PM   [ Ignore ]   [ # 26 ]
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Am: ran 5k

SUNDAY 140330

Row 2,000 meters (subbed 200 #45 sdhp)

4.51

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M/45/6’3/230 205
CF start 9/2011

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Posted: 02 April 2014 04:37 PM   [ Ignore ]   [ # 27 ]
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Walked 0.58 miles in 11:43.

I braved a light drizzle (anyone who knows me knows that took extra dedication on my part!), which probably motivated me to walk faster.  grin  I don’t understand—I walked the SAME route I walked several days ago, only in reverse (same side of the street and everything), but that time Runtastic measured it at 0.55 miles???  In any case, the increase in speed definitely left me winded!

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CF Start date:  March 28, 2014
F/52/5’6”/225 216
(goal: 125-130lb)

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Posted: 02 April 2014 05:00 PM   [ Ignore ]   [ # 28 ]
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rosie - 02 April 2014 04:37 PM

Walked 0.58 miles in 11:43.

I braved a light drizzle (anyone who knows me knows that took extra dedication on my part!), which probably motivated me to walk faster.  grin  I don’t understand—I walked the SAME route I walked several days ago, only in reverse (same side of the street and everything), but that time Runtastic measured it at 0.55 miles???  In any case, the increase in speed definitely left me winded!

Way to tough it out rosie. wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 April 2014 05:01 PM   [ Ignore ]   [ # 29 ]
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Smokey - 02 April 2014 04:15 PM

Row 2,000 meters

7:42 (PR)

Last time: 8:11. Can’t find a 2K row faster than 8:00, so guessing this is a PR.

Good row time Smokey.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 02 April 2014 05:28 PM   [ Ignore ]   [ # 30 ]
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TOW WOD 140402:

BBG
1) 5X1 Jerk from blocks (or rack) – work to a true 1RM.
185 - 10# PR
2) 5X1 Hang Snatch – work to a true 1RM.
125 (hang pr), 135 (pull)
3) 5X1 Hang Clean – work to a true 1RM.
175 - hang pr, ties any position clean PR

Conditioning
Tests:
1) 1 set – ME UB C2B Pull-ups.
15
2) Row 2k for time.
8:42
3) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).
22 - Took me 6:03 worth of multiple attempts to break 20.  Definitely a weakness.
4) 1 set ME UB Power Snatches @ 155/105#.
7 Maybe should have rested a little more first.
Rest as needed between tests.

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

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