August 26, 2003

Tuesday 030826

Complete 7 rounds for time:
Squat clean 50% bodyweight 21 reps
Run 400 meters

Post time to comments.


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Father and daughter Olympic Champions - George and Eva Twardokens.

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Posted by lauren at August 26, 2003 12:20 AM

Coach or Lauren,

Is this what you mean by squat clean?

Comment #1 - Posted by: John at August 26, 2003 4:13 AM

Time 34:21

125# isn't supposed to be this heavy!!! I managed 4 sets with 125# and ended up with the last set at 105 with singles and doubles.

Oh yeah, that last run segment .... my feet were moving but I really wouldn't call it running.

I have a long way to go.

Comment #2 - Posted by: Gary at August 26, 2003 6:09 AM

What's a squat clean?

Comment #3 - Posted by: Cam at August 26, 2003 6:44 AM

Hey Gary, just by doing this you're succeeding. Way to go.

Comment #4 - Posted by: Bo at August 26, 2003 6:55 AM

Here's one to make everyone else feel better. 59:34, and while I started at 85, I was down to 65 at the end. This is a workout.

Comment #5 - Posted by: adam at August 26, 2003 7:24 AM

I applaud those who finished this WOD. I'm still working on it. Pukie got me 100 meters into the third round. Glad I have a farm to run on rather than a neighborhood with manicured lawns.

Although this much of todays workout ended on a sour note (gross!), the O-lift practice really paid off. I was able to get under the bar with my butt almost on the floor and with no sumo deadlift foot positioning. Occasionally I was a little off balance and ended hopping forward a bit, but in all I was pleased that my form was so much better.

Anyway, I will finish this WOD even if it's a round every couple hours!

Comment #6 - Posted by: kelly at August 26, 2003 8:06 AM

The clean is essentially a process by which we bring a bar from a hang to a racked position(from arms extended, bar in front, to bar on shoulder, elbows forward).

The bar goes up and the body goes down (hip drops). When the bar does most of the travel while the body does little, we are performing a “power clean”. When the bar doesn’t travel much while the body drops way down we are performing a “squat clean.” The difference is how high we catch the bar.

John, interestingly the site you link shows a squat clean but the order of the photos is backwards. The move progresses from lower right to lower left to upper right to upper left. Not as shown.

The text from that same link also makes an unconventional distinction in using the term “power” in referring to reps that come from the floor. More accepted convention would be to express “hang “ when the movement comes from and returns to mid thigh and use the term "power clean" as I noted.


Comment #7 - Posted by: Coach at August 26, 2003 10:19 AM

I hate these kind of workouts...which is why I love crossfit. I could'nt do this on my own, much less THINK of it. Keep it coming coach.

Comment #8 - Posted by: George at August 26, 2003 10:59 AM

Oh, yea, 115 on the bar for all sets. No more than 11 reps per set. Usually, 10, rest, then 11.
My wrists have no flexibility.

Comment #9 - Posted by: George at August 26, 2003 11:03 AM

After cleaning up and doing barn chores, I finally finished this WOD including the 400 meters Pukie interrupted. Sure am glad I don't work today. The holds and lever work will have to wait until later...I'm whipped.

Comment #10 - Posted by: kelly at August 26, 2003 11:24 AM

So, do we do these from the hang position or all the way to the floor?

Comment #11 - Posted by: FFF at August 26, 2003 11:48 AM

I did'em from the hang, to a rock bottom front squat.

Comment #12 - Posted by: George at August 26, 2003 12:16 PM

Thanks Coach!

Comment #13 - Posted by: John at August 26, 2003 12:55 PM

Hi coach
still following the WOD, what if your gym does n't have a track does this mean to take the readings for time separate? i.e weights (take time) then later run take time?

Comment #14 - Posted by: Graeme at August 26, 2003 1:07 PM

FFF- The hang position shortens the pull length but calls upon the posterior chain of muscles to stop the movement. Both variations can be nasty in different ways.

Something to keep in mind on the squat clean is that we are not looking for a power clean (catching the bar at or near full standing) that we then transition into a front swuat. We are looking for massive acceleration on the bar and an even more explosive DUCK UNDER! Training the movement in this way makes it a very different experience and prepares one for receiving the ballistic load of heavier weights. Think speed.

Comment #15 - Posted by: Robb Wolf at August 26, 2003 3:35 PM

I tried. My left shoulder started hurting. So, I rested a bit, stretched and tried again. I managed to to 11 with 110lbs but my shoulder started throbbing. So, I'll have to make it up another time.

Comment #16 - Posted by: Tony at August 26, 2003 6:24 PM


I haven't done a squat clean with a BB in years. It was kinda fun to do it today.

I have a feeling we will see the squat clean in future WODs. Like others, I noticed some flexibility problems with the wrists and forearms. To work on this I am going practice the squat clean with just the OL bar on an off day once a week or so. That should help with both flexibility and technique.

Robb pointed out that this lift focuses on that explosive move off the floor (or from the hang)and a quick move underneath. Since the bar only travels a short distance most of the power to move it comes from the legs and glutes.

I remember it as a good lift to prepare for the clean and jerk - and the snatch (squat version).

Have fun all.

Keep 'em coming coach.

Comment #17 - Posted by: Gary at August 26, 2003 6:47 PM

I thought I was in good shape, but I tried Tuesday's workout (my first WOD) and after the 3rd set of squat cleans, my legs were jelly. I couldn't bend down again to go on. Rather than go on and pull something, I decided to stop there. But that was one good workout.


Comment #18 - Posted by: CB at August 26, 2003 7:53 PM


This stuff is humiliating, exhausting, and down right a "ball breaker." Man, I really do respect you Coach.

Comment #19 - Posted by: Bo at August 27, 2003 8:56 AM

Ouch. Ouch. Ouch. 41:04. Ouch. Ouch. Talk to you soon.

Comment #20 - Posted by: Mike Joyce at August 27, 2003 12:51 PM

I was all set up for this one. I managed 4 rounds with 60kg, in 19 mins and change. Unfortunately my body/mind gave up at this point.


Comment #21 - Posted by: Keith at August 27, 2003 1:28 PM

Started with 90 lbs. for the first 2 rounds. Then I realized that there was "No WAY" that I would finish the WOD without breaking up the sets, so I stripped 20 lbs off to make it 70 lbs. I did this because I opted to stay moving. It worked out good, because I practically failed at 21 reps each set. I finished in 29:35. Coach, something is wrong with you!


Comment #22 - Posted by: jeff reiser at August 28, 2003 7:29 AM

44 or 45 minutes (I forgot to check the exact starting moment). What a death march!

158 lbs BW, 80 lbs on the bar. Each "run" was really a slow jog (2:15 for the quarter mile).

Comment #23 - Posted by: davidjwood at August 29, 2003 7:41 AM


BWT 183
95lbs on the bar

This workout really sucked for the first 20 minutes. After that my body went numb and my pace slowed a bit, but at least the pain was gone. If I had to do this again, I wouldn't take it out so fast but would try to maintain a pace for each of the couplets.


Comment #24 - Posted by: Gene at September 4, 2003 11:58 AM
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