3 of 4
3
Monday, July 7th, 2014 - Clean variations
Posted: 07 July 2014 04:34 PM   [ Ignore ]   [ # 31 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  482
Joined  2014-05-18

95 Degrees
35% Humidity

Warm Up:
Samson Stretch
5 Front Squats, 45 lb Barbell
Samson Stretch
5 Squat Cleans, 45 lb Barbell
Samson Stretch
10 Deep Air Squats

140707

Muscle Cleans:
1: 115 lbs
1: 125 lbs
1: 135 lbs
1: 155 lbs
1: 165 lbs PR (First Attempt)

Power Cleans:
3: 125 lbs
3: 135 lbs
3: 145 lbs
3: 155 lbs
3: 165 lbs PR (2RM, 3RM)

Squat Clean (Work)
5: 55 lbs
5: 75 lbs
5: 95 lbs
5: 105 lbs
5: 115 lbs (Bad Reps)

Comments:  The Muscle and Power Cleans felt good.  Thanks for the video links again Guy.  That video of the Muscle Clean really helped (and oddly enough was filmed at Crossfit Wilmington, where I’m from).  First attempt at Muscle Cleans so 165 lbs is the PR.  My 1RM PR for Power Cleans is 175 lbs.  I got 3 reps at 165 lbs today, although the third rep was a little hairy.  The Squat Cleans were rough (big surprise).  Once I got to 115 lbs, my form deteriorated.

I’ve tried to upload videos to video sharing sites so that I could post them here, but I’m pretty particular with my cookie settings (that’s a discussion for another place and time) and don’t do google/youtube, facebook, etc.  Vimeo wouldn’t let me sign up due to my cookie settings so I guess no videos.  The price of privacy I guess…

140706
FAIL

After the Clean workout, I really wanted to do the 200 meter swims, so I went to our old neighborhood pool (25 yards) and it was a little kid festival or something, so I decided not to bother with that.  I then tried the pool in our new neighborhood.  Much of the same…  So rather than wrestle with kids or swim in zig zags while I’m on the clock, I threw in the towel on that one.  Maybe I can time it better another day this week.

Great job to all of you today!

 Signature 

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

Profile
 
 
Posted: 07 July 2014 05:33 PM   [ Ignore ]   [ # 32 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3584
Joined  2013-07-26
TM79 - 07 July 2014 04:34 PM

95 Degrees
35% Humidity

Warm Up:
Samson Stretch
5 Front Squats, 45 lb Barbell
Samson Stretch
5 Squat Cleans, 45 lb Barbell
Samson Stretch
10 Deep Air Squats

140707

Muscle Cleans:
1: 115 lbs
1: 125 lbs
1: 135 lbs
1: 155 lbs
1: 165 lbs PR (First Attempt)

Power Cleans:
3: 125 lbs
3: 135 lbs
3: 145 lbs
3: 155 lbs
3: 165 lbs PR (2RM, 3RM)

Squat Clean (Work)
5: 55 lbs
5: 75 lbs
5: 95 lbs
5: 105 lbs
5: 115 lbs (Bad Reps)

Comments:  The Muscle and Power Cleans felt good.  Thanks for the video links again Guy.  That video of the Muscle Clean really helped (and oddly enough was filmed at Crossfit Wilmington, where I’m from).  First attempt at Muscle Cleans so 165 lbs is the PR.  My 1RM PR for Power Cleans is 175 lbs.  I got 3 reps at 165 lbs today, although the third rep was a little hairy.  The Squat Cleans were rough (big surprise).  Once I got to 115 lbs, my form deteriorated.

I’ve tried to upload videos to video sharing sites so that I could post them here, but I’m pretty particular with my cookie settings (that’s a discussion for another place and time) and don’t do google/youtube, facebook, etc.  Vimeo wouldn’t let me sign up due to my cookie settings so I guess no videos.  The price of privacy I guess…

140706
FAIL

After the Clean workout, I really wanted to do the 200 meter swims, so I went to our old neighborhood pool (25 yards) and it was a little kid festival or something, so I decided not to bother with that.  I then tried the pool in our new neighborhood.  Much of the same…  So rather than wrestle with kids or swim in zig zags while I’m on the clock, I threw in the towel on that one.  Maybe I can time it better another day this week.

Great job to all of you today!

Great work on the PRs Trent. Keep practicing the squat cleans on a regular basis and they will come. Too bad on the video. I agree on the privacy issues.

 Signature 

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

Profile
 
 
Posted: 07 July 2014 05:40 PM   [ Ignore ]   [ # 33 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  186
Joined  2014-01-13

Muscle 45-45-45-45-45
Power 65-65-75-75-95
Squat 75-75-75-75-75

Probably could have tried a set at 95 on the squat cleans, but 75# felt right and focused on trying to nail form.

 Signature 

35/m/6’2”/170

Profile
 
 
Posted: 07 July 2014 05:48 PM   [ Ignore ]   [ # 34 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  545
Joined  2012-06-10

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
Post loads to comments.

95,115,115,135,155
115,135,135,155,155
115,115,135,135,135

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
Posted: 07 July 2014 05:50 PM   [ Ignore ]   [ # 35 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  72
Joined  2014-01-25

Good job guys!

Hey question about the Turkish get ups WOD. 21 reps for 5 rounds do you alternate hands between each rep for a total of 21 reps per round or is it 21 reps each hand per round??  Dear god help me if it’s the second option. This ones tomorrow.

Profile
 
 
Posted: 07 July 2014 05:53 PM   [ Ignore ]   [ # 36 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
dannyrod - 07 July 2014 01:36 PM

Deadlift
45 x 10
95 x 10
135 x 10
185 x 5
205 x 4
225 x 3
255 x 12

Max weighted pullups @ 35# x 3 (no bar, subbed rings)
6, 5, 5

6 x 100m sprints

Good numbers on the DL. And 35# ring pull ups that’s nuts.

 Signature 

“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
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 07 July 2014 05:58 PM   [ Ignore ]   [ # 37 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
TM79 - 07 July 2014 04:34 PM

95 Degrees
35% Humidity

Warm Up:
Samson Stretch
5 Front Squats, 45 lb Barbell
Samson Stretch
5 Squat Cleans, 45 lb Barbell
Samson Stretch
10 Deep Air Squats

140707

Muscle Cleans:
1: 115 lbs
1: 125 lbs
1: 135 lbs
1: 155 lbs
1: 165 lbs PR (First Attempt)

Power Cleans:
3: 125 lbs
3: 135 lbs
3: 145 lbs
3: 155 lbs
3: 165 lbs PR (2RM, 3RM)

Squat Clean (Work)
5: 55 lbs
5: 75 lbs
5: 95 lbs
5: 105 lbs
5: 115 lbs (Bad Reps)

Comments:  The Muscle and Power Cleans felt good.  Thanks for the video links again Guy.  That video of the Muscle Clean really helped (and oddly enough was filmed at Crossfit Wilmington, where I’m from).  First attempt at Muscle Cleans so 165 lbs is the PR.  My 1RM PR for Power Cleans is 175 lbs.  I got 3 reps at 165 lbs today, although the third rep was a little hairy.  The Squat Cleans were rough (big surprise).  Once I got to 115 lbs, my form deteriorated.

I’ve tried to upload videos to video sharing sites so that I could post them here, but I’m pretty particular with my cookie settings (that’s a discussion for another place and time) and don’t do google/youtube, facebook, etc.  Vimeo wouldn’t let me sign up due to my cookie settings so I guess no videos.  The price of privacy I guess…

140706
FAIL

After the Clean workout, I really wanted to do the 200 meter swims, so I went to our old neighborhood pool (25 yards) and it was a little kid festival or something, so I decided not to bother with that.  I then tried the pool in our new neighborhood.  Much of the same…  So rather than wrestle with kids or swim in zig zags while I’m on the clock, I threw in the towel on that one.  Maybe I can time it better another day this week.

Great job to all of you today!

Strong numbers Trent.

 Signature 

“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
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 07 July 2014 06:02 PM   [ Ignore ]   [ # 38 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
OPG57 - 07 July 2014 01:44 PM
jennmedic - 07 July 2014 12:48 PM

Warm Up

Strength
1) Touch and go snatch - 6 rounds, every 90 seconds, perform 5x TnG snatches. Choose a weight that is hard but doable and stick with it across the 6 sets.
115-115-115-120-120-120

2) Back squat - 10 sets x 3 reps @ 80% 1 RM
270x3. 10 sets

3) For time: 50x handstand push up
Forgot to start watch.

WOD: Complete the following for time:
-Row 1,500m
-150x wallball
13:00:22

Core:
1) 3 rounds, not timed:
-5x strict toes to bar with negative going down
-10x glute ham raises
-60 second farmers carry (53#)

Cash Out
Mow and wash the vehicles.
Have a good one guys.

Stout routine Wes wink

Thanks Guy. I really liked the video.  Good job on the cleans today.

 Signature 

“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
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 07 July 2014 06:07 PM   [ Ignore ]   [ # 39 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  482
Joined  2014-05-18
Pigeonman - 07 July 2014 05:50 PM

Good job guys!

Hey question about the Turkish get ups WOD. 21 reps for 5 rounds do you alternate hands between each rep for a total of 21 reps per round or is it 21 reps each hand per round??  Dear god help me if it’s the second option. This ones tomorrow.

Hi Pigeonman.  I don’t think it matters as long as you do all 21 of them per round.  If you care at all about balance (or not dropping the bar on your face), you may want to switch arms in the middle of each round or divide them up somehow.  I’m a creature of habit so I did 11 with one arm and 10 with the other, then I would alternate which arm I started with.  In the end you would do one more TGU with one arm (odd number of sets), but that ain’t bad out of 105 TGUs.  It may be slightly faster to minimize the number of times per round that you switch arms.  That’s why I only switched once per round (and it still took me an hour).  Good luck!

 Signature 

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

Profile
 
 
Posted: 07 July 2014 06:14 PM   [ Ignore ]   [ # 40 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  69
Joined  2014-06-02

Active Rest Day

Profile
 
 
Posted: 07 July 2014 06:44 PM   [ Ignore ]   [ # 41 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  482
Joined  2014-05-18
OPG57 - 07 July 2014 05:33 PM
TM79 - 07 July 2014 04:34 PM

95 Degrees
35% Humidity

Warm Up:
Samson Stretch
5 Front Squats, 45 lb Barbell
Samson Stretch
5 Squat Cleans, 45 lb Barbell
Samson Stretch
10 Deep Air Squats

140707

Muscle Cleans:
1: 115 lbs
1: 125 lbs
1: 135 lbs
1: 155 lbs
1: 165 lbs PR (First Attempt)

Power Cleans:
3: 125 lbs
3: 135 lbs
3: 145 lbs
3: 155 lbs
3: 165 lbs PR (2RM, 3RM)

Squat Clean (Work)
5: 55 lbs
5: 75 lbs
5: 95 lbs
5: 105 lbs
5: 115 lbs (Bad Reps)

Comments:  The Muscle and Power Cleans felt good.  Thanks for the video links again Guy.  That video of the Muscle Clean really helped (and oddly enough was filmed at Crossfit Wilmington, where I’m from).  First attempt at Muscle Cleans so 165 lbs is the PR.  My 1RM PR for Power Cleans is 175 lbs.  I got 3 reps at 165 lbs today, although the third rep was a little hairy.  The Squat Cleans were rough (big surprise).  Once I got to 115 lbs, my form deteriorated.

I’ve tried to upload videos to video sharing sites so that I could post them here, but I’m pretty particular with my cookie settings (that’s a discussion for another place and time) and don’t do google/youtube, facebook, etc.  Vimeo wouldn’t let me sign up due to my cookie settings so I guess no videos.  The price of privacy I guess…

140706
FAIL

After the Clean workout, I really wanted to do the 200 meter swims, so I went to our old neighborhood pool (25 yards) and it was a little kid festival or something, so I decided not to bother with that.  I then tried the pool in our new neighborhood.  Much of the same…  So rather than wrestle with kids or swim in zig zags while I’m on the clock, I threw in the towel on that one.  Maybe I can time it better another day this week.

Great job to all of you today!

Great work on the PRs Trent. Keep practicing the squat cleans on a regular basis and they will come. Too bad on the video. I agree on the privacy issues.

Thanks Guy.  I remembered that I had an old bogus gmail account that I used to put a few videos on youtube.  Check the video forum whenever you get a minute.  I appreciate your feedback.  wink

 Signature 

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

Profile
 
 
Posted: 07 July 2014 06:47 PM   [ Ignore ]   [ # 42 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  482
Joined  2014-05-18
jennmedic - 07 July 2014 12:48 PM

Warm Up

Strength
1) Touch and go snatch - 6 rounds, every 90 seconds, perform 5x TnG snatches. Choose a weight that is hard but doable and stick with it across the 6 sets.
115-115-115-120-120-120

2) Back squat - 10 sets x 3 reps @ 80% 1 RM
270x3. 10 sets

3) For time: 50x handstand push up
Forgot to start watch.

WOD: Complete the following for time:
-Row 1,500m
-150x wallball
13:00:22

Core:
1) 3 rounds, not timed:
-5x strict toes to bar with negative going down
-10x glute ham raises
-60 second farmers carry (53#)

Cash Out
Mow and wash the vehicles.
Have a good one guys.

Only 150 Wall Balls?  I think you could’ve gone with more there.  LOL

Great job Wes!  I’ve got a fever, and the only cure is more Wall Ball!

 Signature 

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

Profile
 
 
Posted: 07 July 2014 06:51 PM   [ Ignore ]   [ # 43 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  482
Joined  2014-05-18
jennmedic - 07 July 2014 05:53 PM
dannyrod - 07 July 2014 01:36 PM

Deadlift
45 x 10
95 x 10
135 x 10
185 x 5
205 x 4
225 x 3
255 x 12

Max weighted pullups @ 35# x 3 (no bar, subbed rings)
6, 5, 5

6 x 100m sprints

Good numbers on the DL. And 35# ring pull ups that’s nuts.

+1 Awesome job on those Deadlifts!

 Signature 

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

Profile
 
 
Posted: 07 July 2014 07:00 PM   [ Ignore ]   [ # 44 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3584
Joined  2013-07-26
jennmedic - 07 July 2014 06:02 PM
OPG57 - 07 July 2014 01:44 PM
jennmedic - 07 July 2014 12:48 PM

Warm Up

Strength
1) Touch and go snatch - 6 rounds, every 90 seconds, perform 5x TnG snatches. Choose a weight that is hard but doable and stick with it across the 6 sets.
115-115-115-120-120-120

2) Back squat - 10 sets x 3 reps @ 80% 1 RM
270x3. 10 sets

3) For time: 50x handstand push up
Forgot to start watch.

WOD: Complete the following for time:
-Row 1,500m
-150x wallball
13:00:22

Core:
1) 3 rounds, not timed:
-5x strict toes to bar with negative going down
-10x glute ham raises
-60 second farmers carry (53#)

Cash Out
Mow and wash the vehicles.
Have a good one guys.

Stout routine Wes wink

Thanks Guy. I really liked the video.  Good job on the cleans today.

Thanks Wes

 Signature 

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

Profile
 
 
Posted: 07 July 2014 07:19 PM   [ Ignore ]   [ # 45 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  300
Joined  2012-12-23
TM79 - 07 July 2014 06:07 PM
Pigeonman - 07 July 2014 05:50 PM

Good job guys!

Hey question about the Turkish get ups WOD. 21 reps for 5 rounds do you alternate hands between each rep for a total of 21 reps per round or is it 21 reps each hand per round??  Dear god help me if it’s the second option. This ones tomorrow.

Hi Pigeonman.  I don’t think it matters as long as you do all 21 of them per round.  If you care at all about balance (or not dropping the bar on your face), you may want to switch arms in the middle of each round or divide them up somehow.  I’m a creature of habit so I did 11 with one arm and 10 with the other, then I would alternate which arm I started with.  In the end you would do one more TGU with one arm (odd number of sets), but that ain’t bad out of 105 TGUs.  It may be slightly faster to minimize the number of times per round that you switch arms.  That’s why I only switched once per round (and it still took me an hour).  Good luck!

On the other hand, I did one round with one hand, then one with the other, repeating for rounds 3 and 4, then only in 5 did I split the round midway through to end up with one extra rep on one side.

 Signature 

M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

Profile
 
 
   
3 of 4
3