December 19, 2003
7 rounds for time of:
Hang squat clean 15 reps
Post load and time as pounds per second. Example, 135/7:12 = 135/432 = .313 pounds per second.
Mark Twight's "Kiss or Kill" is an intimate and compelling portrait of the world of extreme alpining.
Art De Vany's Evolutionary Fitness is consistent with the CrossFit perspective. http://aris.ss.uci.edu/econ/personnel/devany/evolutionaryfitness.html. (Linking to Art's site two years ago first brought Robb Wolf to CrossFit.)
Posted by lauren at December 19, 2003 12:30 AM
Used 115# for the hang squat cleans and p-bars for the push-ups. Made it through the first two sets of hang cleans smoothly, afterwards breaking them into sets (8s and 7s, with one 10,5). Last two rounds of push-ups were broken up as well. Needed lots of 30-60 second rests on this one. Time was 18:14. Score = 115/1094 = .105
95#; :18::13. I am too smoked to figure out the score.
17:28 - 75#/1048 = .071
Survived the first two sets of cleans without any breaks, but the rest were broken into sets of 5s with a little rest to shake out my hands and catch my breath. Didn't have to break up the pushup sets, but those were all done from the floor - a whole lot easier than Ryan's choice of pain this morning.
I did 95# on the first two sets, then 75# on the remaining 5; I averaged the total poundage divided by the total reps for an average of 81#.
It's an hour after the workout and I'm still shaking.
20:30, 81#/1230 = 0.066
This one absolutely killed me. 105# 23 minutes. I am hoping the poor showing is because I was a day behind, so I am still feeling the effects of "Dan" from yesterday.
115# for all sets. Breakdowns for last 2 sets of cleans. For the first time, I forced myself to go down to rock bottom on the cleans. I started to get the hang of it at the end. Did this WOD kill anyone else's grip ? My breakdowns were due to failing grip. ( That's not even using my 2" barbell) Anyway, 23:26 on time, so...=.0824(right?) Nice work all.
Sorry, guys - couldn't finish this one. I just got back from a crazy gymnastics session, and at the end we had to do a lot of rope climbing, pushups, back hyperextensions, wallsits etc... So sorry. ;_; I got about 3 rounds done in 6-6:30, using 65lbs. I still need work on form.
9:54 Used 135lbs. I managed to do the first 4 rounds in 4 min. The next 3 I had to break up the one of the cleans at 5, 2 and all of the push ups at 10, 5. With a little breather in between as evident with the time!
135/9:54 = 135/594 = .227 pounds per second
What are "Hang squat cleans"?
Did 4 rounds, 60 lbs, 10 minutes, so doubling the time to get to 7 rounds would give...
Getting the hang of this. Figure next week I'll start doing the workouts full-on.
45 minutes at least...
I started with 165 for the first two sets and dropped to 135 after. My traps are all cramped up today. This was really hard to get off the floor. I did not like this workout. It made me not feel well...at all.
There is no good weight for these cleans. After 8, you get this idea...I'm just barely half way done???
Had to break all sets of cleans; these are torture on my back, shoulder, and a funky bone in my hand.
Okay the first two rounds i used 115 then on the third round i dropped to 95 lbs. I had to break up into 7&8'groups for the last three rounds of 15. I got all the pushups in all seven rounds.
Total time was 15:07
Im bent now..
115/1854=.06. I should have used 105. Still, I feel like these high reps help my form.