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Monday, July 7th, 2014 - Clean variations
Posted: 06 July 2014 04:07 PM   [ Ignore ]
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MONDAY 140707

Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

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Posted: 06 July 2014 04:30 PM   [ Ignore ]   [ # 1 ]
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Everyone can do this one as rx’d.  A couple of ideas:
* If you are new to this movements, then use today to work technique.
* If you are performing the movement and a flaw in your technique shows up, don’t add weight and keep going up.  That’s just silly and only reinforces poor movement patterns.  Nobody ever got better at a movement by trying to perform more reps faster or adding weight.

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Posted: 06 July 2014 09:49 PM   [ Ignore ]   [ # 2 ]
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Here’s some video links for Muscle cleans video http://youtu.be/V3lfCz0kTUY  Power cleans http://youtu.be/ylNEpVGL4Fc  Cleans   a.k.a. Squat cleans   http://youtu.be/7j1PGrIF3xo  This is who taught the Wife and I. I like the wide variety of people and different skill levels being shown. This is not easy to do .It takes a lot of flexibility. Be patient and practice it weekly if you want to master it.

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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: 07 July 2014 05:41 AM   [ Ignore ]   [ # 3 ]
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OPG57 - 06 July 2014 09:49 PM

Here’s some video links for Muscle cleans video http://youtu.be/V3lfCz0kTUY  Power cleans http://youtu.be/ylNEpVGL4Fc  Cleans   a.k.a. Squat cleans   http://youtu.be/7j1PGrIF3xo  This is who taught the Wife and I. I like the wide variety of people and different skill levels being shown. This is not easy to do .It takes a lot of flexibility. Be patient and practice it weekly if you want to master it.

Thanks for the videos.

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35/m/6’2”/170

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Posted: 07 July 2014 06:21 AM   [ Ignore ]   [ # 4 ]
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sbburris - 07 July 2014 05:41 AM
OPG57 - 06 July 2014 09:49 PM

Here’s some video links for Muscle cleans video http://youtu.be/V3lfCz0kTUY  Power cleans http://youtu.be/ylNEpVGL4Fc  Cleans   a.k.a. Squat cleans   http://youtu.be/7j1PGrIF3xo  This is who taught the Wife and I. I like the wide variety of people and different skill levels being shown. This is not easy to do .It takes a lot of flexibility. Be patient and practice it weekly if you want to master it.

Thanks for the videos.

Your Welcome, I just got done doing this WOD. My advice is go easy. There is a lot of volume here, Especially the Cleans. I stopped at 4th set myself. Keep the weight light and focus on form. take your time and make each rep count 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: 07 July 2014 06:25 AM   [ Ignore ]   [ # 5 ]
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OPG57 - 07 July 2014 06:21 AM
sbburris - 07 July 2014 05:41 AM
OPG57 - 06 July 2014 09:49 PM

Here’s some video links for Muscle cleans video http://youtu.be/V3lfCz0kTUY  Power cleans http://youtu.be/ylNEpVGL4Fc  Cleans   a.k.a. Squat cleans   http://youtu.be/7j1PGrIF3xo  This is who taught the Wife and I. I like the wide variety of people and different skill levels being shown. This is not easy to do .It takes a lot of flexibility. Be patient and practice it weekly if you want to master it.

Thanks for the videos.

Your Welcome, I just got done doing this WOD. My advice is go easy. There is a lot of volume here, Especially the Cleans. I stopped at 4th set myself. Keep the weight light and focus on form. take your time and make each rep count wink

Yeah, the snatch routine with the same rep scheme was pretty taxing.  I don’t expect this one to be any different, although I do like cleans a lot more than snatch.  Not going overhead makes a huge difference.  The squat cleans are going to get me, though.  Squatting is tough for me.

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35/m/6’2”/170

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Posted: 07 July 2014 06:45 AM   [ Ignore ]   [ # 6 ]
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sbburris - 07 July 2014 06:25 AM
OPG57 - 07 July 2014 06:21 AM
sbburris - 07 July 2014 05:41 AM
OPG57 - 06 July 2014 09:49 PM

Here’s some video links for Muscle cleans video http://youtu.be/V3lfCz0kTUY  Power cleans http://youtu.be/ylNEpVGL4Fc  Cleans   a.k.a. Squat cleans   http://youtu.be/7j1PGrIF3xo  This is who taught the Wife and I. I like the wide variety of people and different skill levels being shown. This is not easy to do .It takes a lot of flexibility. Be patient and practice it weekly if you want to master it.

Thanks for the videos.

Your Welcome, I just got done doing this WOD. My advice is go easy. There is a lot of volume here, Especially the Cleans. I stopped at 4th set myself. Keep the weight light and focus on form. take your time and make each rep count wink

Yeah, the snatch routine with the same rep scheme was pretty taxing.  I don’t expect this one to be any different, although I do like cleans a lot more than snatch.  Not going overhead makes a huge difference.  The squat cleans are going to get me, though.  Squatting is tough for me.

I understand on squat cleans, Its hard because most folks lack the low back and hip flexibility . recovering with bar racked on shoulders makes it harder also. That’s what I mean by keeping light. Good luck on the routine 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: 07 July 2014 06:56 AM   [ Ignore ]   [ # 7 ]
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Morning all, Wife got out and did 1 mile run. Slow time. But got it done just the same.Great job wife.

Todays WOD for me

muscle cleans 88 x 1-1-1-1-1
Power cleans   132 x 3   -  154 x 3   -  165 x 3 -  176 x 3 -  187 x 3
Cleans         132 x 5   -  154 x 5   -  165 x 5 -  176 x 5   Good place to stop.  I was happy that I maintained proper form thru all sets. I did not rush anything. I even stopped to reset plates on bar between reps. If a set of 5 takes 5-10 minutes that’s fine. Put your best effort into each rep. It will pay dividends as far as learning the movement faster and minimizing chance of injury.  Have a great day all wink  I’ll post video later of my heavier sets of Cleans   This is a short video of my final rep on final set of Cleans. Did it in slow motion to check form points. did jerk for heck of it .  http://vimeo.com/100129370  I’ll post the longer version later .  http://vimeo.com/100121292  long version

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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: 07 July 2014 06:57 AM   [ Ignore ]   [ # 8 ]
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Haven’t been able to workout as much in the last few months as I used to. Lucky if I can get in 1 or 2 workouts a week now.

Today was one of those days

EMOM
3 thrusters: 115lbs

Then
10 rounds of Cindy
Time: 13:42.

Terrible time. Giving a double red blood cell donation on Thursday probably didn’t help things either.

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Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 07 July 2014 06:59 AM   [ Ignore ]   [ # 9 ]
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Kalsu Lite

Before: 500m run, 2x10 ea: pass throughs, lunges, squat long jumps

11 dead hangs

MOW: wrist rolls 3x10#

S/T: 3x 20 situps, 15 back ext or 45# good mornings no rest

EMOM
5 burpees
Use rest of minute for thrusters
Continue until you have completed 50 thrusters
Finished in 8:55. Did 15 thrusters @115, 10@105 and rest @95.

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The obstacle is the path. - Zen proverb
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Posted: 07 July 2014 07:34 AM   [ Ignore ]   [ # 10 ]
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bambamgt - 07 July 2014 06:57 AM

Haven’t been able to workout as much in the last few months as I used to. Lucky if I can get in 1 or 2 workouts a week now.

Today was one of those days

EMOM
3 thrusters: 115lbs

Then
10 rounds of Cindy
Time: 13:42.

Terrible time. Giving a double red blood cell donation on Thursday probably didn’t help things either.

2 Blood donations will take some gas out of the tank for sure.Sorry to here you’ve had to cut back so much. Hope things change for you.Take care 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: 07 July 2014 07:36 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 07 July 2014 06:56 AM

Morning all, Wife got out and did 1 mile run. Slow time. But got it done just the same.Great job wife.

Todays WOD for me

muscle cleans 88 x 1-1-1-1-1
Power cleans   132 x 3   -  154 x 3   -  165 x 3 -  176 x 3 -  187 x 3
Cleans         132 x 5   -  154 x 5   -  165 x 5 -  176 x 5   Good place to stop.  I was happy that I maintained proper form thru all sets. I did not rush anything. I even stopped to reset plates on bar between reps. If a set of 5 takes 5-10 minutes that’s fine. Put your best effort into each rep. It will pay dividends as far as learning the movement faster and minimizing chance of injury.  Have a great day all wink  I’ll post video later of my heavier sets of Cleans

Great job to Lea Ann on the run and to you on the Cleans!  I also appreciate the videos.  I think I’ll be fine on the Muscle and Power Cleans, but I’ve always struggled with the Squat Cleans (and other movements requiring the Front Rack position).  I’ll keep the weight light and work on form, as you suggested.  Maybe I’ll post a video in the video forum for some critiques later.  Definitely missing some mobility/flexibility somewhere.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 07 July 2014 07:38 AM   [ Ignore ]   [ # 12 ]
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bambamgt - 07 July 2014 06:57 AM

Haven’t been able to workout as much in the last few months as I used to. Lucky if I can get in 1 or 2 workouts a week now.

Today was one of those days

EMOM
3 thrusters: 115lbs

Then
10 rounds of Cindy
Time: 13:42.

Terrible time. Giving a double red blood cell donation on Thursday probably didn’t help things either.

Sorry you haven’t been able to workout as much lately.  Sometimes you just have to do what you can.  Nothing wrong with that time at all.  wink

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 07 July 2014 07:40 AM   [ Ignore ]   [ # 13 ]
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Jeesh - 07 July 2014 06:59 AM

Kalsu Lite

Before: 500m run, 2x10 ea: pass throughs, lunges, squat long jumps

11 dead hangs

MOW: wrist rolls 3x10#

S/T: 3x 20 situps, 15 back ext or 45# good mornings no rest

EMOM
5 burpees
Use rest of minute for thrusters
Continue until you have completed 50 thrusters
Finished in 8:55. Did 15 thrusters @115, 10@105 and rest @95.

Nice work!  Burpees and Thrusters?  Sounds like a bad dream.  LOL

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 07 July 2014 07:43 AM   [ Ignore ]   [ # 14 ]
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TM79 - 07 July 2014 07:36 AM
OPG57 - 07 July 2014 06:56 AM

Morning all, Wife got out and did 1 mile run. Slow time. But got it done just the same.Great job wife.

Todays WOD for me

muscle cleans 88 x 1-1-1-1-1
Power cleans   132 x 3   -  154 x 3   -  165 x 3 -  176 x 3 -  187 x 3
Cleans         132 x 5   -  154 x 5   -  165 x 5 -  176 x 5   Good place to stop.  I was happy that I maintained proper form thru all sets. I did not rush anything. I even stopped to reset plates on bar between reps. If a set of 5 takes 5-10 minutes that’s fine. Put your best effort into each rep. It will pay dividends as far as learning the movement faster and minimizing chance of injury.  Have a great day all wink  I’ll post video later of my heavier sets of Cleans

Great job to Lea Ann on the run and to you on the Cleans!  I also appreciate the videos.  I think I’ll be fine on the Muscle and Power Cleans, but I’ve always struggled with the Squat Cleans (and other movements requiring the Front Rack position).  I’ll keep the weight light and work on form, as you suggested.  Maybe I’ll post a video in the video forum for some critiques later.  Definitely missing some mobility/flexibility somewhere.

Thanks Trent.Would love to see some video. Take care Brother.

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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: 07 July 2014 09:59 AM   [ Ignore ]   [ # 15 ]
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3MIN - Singles
500m - Row

2 - Rounds CFWU


Muscle clean 1-1-1-1-1 reps
135 all
Power clean 3-3-3-3-3 reps
135-145-155-165-175
Clean 5-5-5-5-5 reps
95-105-115-125-135

felt good, kept good form throughout.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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