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Monday, July 7th, 2014 - Clean variations
Posted: 07 July 2014 07:29 PM   [ Ignore ]   [ # 46 ]
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TM79 - 07 July 2014 06:44 PM
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

I checked the videos out Trent. I left comments in Movie section. Take care brother 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 07:47 PM   [ Ignore ]   [ # 47 ]
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1000M swim - 21 minutes
60 min bike - 22 miles

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M/37/6’/185#(Was) I’m know 193#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 07 July 2014 07:52 PM   [ Ignore ]   [ # 48 ]
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140706 Swim 200m repeats

5 rounds for time of:
Swim 200 meters
Rest 2 minutes


Puppies
3-4 rounds for time of:
Swim 100-150 meters
Rest 2 minutes

If you don’t have access to a pool you might sub 400 m runs or 500 m rows
Subbed 4 rounds of 400 m runs

18:13 (incl. rests)

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 07 July 2014 08:59 PM   [ Ignore ]   [ # 49 ]
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Monday 140707

5 rounds for time of:
Swim 200 meters
Rest 2 minutes

No pool so…. 10 km run, 51:55 min.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 07 July 2014 10:01 PM   [ Ignore ]   [ # 50 ]
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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.

Muscle 15kg - 20kg - 25kg - 30kg - 35kg
Power 20kg - 25kg - 30kg - 35kg - 45kg
Ran out of time

Not the best day ever but still moving

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 07 July 2014 11:02 PM   [ Ignore ]   [ # 51 ]
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Smolov Jr:

Squat 10 sets of 3 at 115kg. For quality: 30 HSPU’s

Yesterday - Squat 8 sets of 4 at 110kg

2 days ago - 15 to 20 total of muscle-ups and forward roll to support on rings

3 days ago - Squat 7 sets of 5 at 102.5kg

4 days ago - Rest

5 days ago - Squat 6 sets of 6 at 97.5kg. Strict Press 10x50kg

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M 29 178cm 80kg

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Posted: 08 July 2014 02:41 AM   [ Ignore ]   [ # 52 ]
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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

100/110/120/130/140
140/150/155/160/165
140/140/140/140/140

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M/47/5’10”/160

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Posted: 08 July 2014 04:04 AM   [ Ignore ]   [ # 53 ]
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Unplanned active rest day - prepping our recently remodeled second floor for paint.  Dirty work.

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M/32/5’9”/159

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Posted: 08 July 2014 04:38 AM   [ Ignore ]   [ # 54 ]
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adamc - 08 July 2014 04:04 AM

Unplanned active rest day - prepping our recently remodeled second floor for paint.  Dirty work.

That’s potentially equal to 2-3 WODs I used to paint as a job. Moving furniture into middle of room or out of room and putting down drop cloths , plus the act of painting i.e. rolling and cutting is more physical than most workouts.What you will be doing is anything but a rest day LOL

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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 July 2014 04:39 AM   [ Ignore ]   [ # 55 ]
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Vaulty Monk - 08 July 2014 02:41 AM

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

100/110/120/130/140
140/150/155/160/165
140/140/140/140/140

Great numbers Vaulty 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: 08 July 2014 08:59 AM   [ Ignore ]   [ # 56 ]
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OPG57 - 08 July 2014 04:38 AM
adamc - 08 July 2014 04:04 AM

Unplanned active rest day - prepping our recently remodeled second floor for paint.  Dirty work.

That’s potentially equal to 2-3 WODs I used to paint as a job. Moving furniture into middle of room or out of room and putting down drop cloths , plus the act of painting i.e. rolling and cutting is more physical than most workouts.What you will be doing is anything but a rest day LOL

No furniture to move yet, fortunately - but plenty of puttying, scraping, and sanding to be done. The actual painting always seems like the easiest part…

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M/32/5’9”/159

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Posted: 08 July 2014 03:45 PM   [ Ignore ]   [ # 57 ]
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Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

MC 135-145-155-160-165
PC 135-145-155-165-175
SC 95-95-95-95-95

Thought I was doing the squat cleans light to work on form, but they got tough by the end.

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M/33/5’11”/245#

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