February 23, 2004
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95 pound hang squat clean
Each rep of hang squat clean must be caught at deep squat and then brought to full hip and leg extension before unloading for next rep. Post time to comments.
Glute-Ham Developer Rodeo. Medicine Ball Sit-up competition, Greg Amundson vs. Dave Leys.
Posted by lauren at February 23, 2004 8:12 PM
Are those cups of starbucks LATTES I see on the desk???????
hahaha! nope. green tea, hot and plain
I can see my weak hip flexors from here.
I just wanted to thank you guys for making and updating this site. I started the Crossfit work outs 1 month ago and I feel like I am in better shape than I have been in my last 10 years of working out.
I started in the May 2003 archive and went from there.
It seems like the workouts get progressivly harder throught the months. With more reps and different exercises being added.
Some of my times are poor and before I started this my max push ups were 62 in two minutes and 75 situps in 2 minutes now I feel like I could blow that away. My run times have also come down?
I am amazed at the fact that Crossfit works this fast! I will never go back to my boring 10 8 6 reps workouts again. I am able to do all of the work outs at home.
This is the greatest site and work out ever.
Just wanted to say thanks for the great workouts. These workouts have prepared me fantasticly well for
everything I've faced in the military and everything
I will face in my upcoming OBC and deployment.
Lynne, is it too late to enter the p/u drive? If not I am at 15 hope for 30 by Sept. Regardless, thanks for all the hard work.
23:15 - 90lbs - I think I did more of a hang clean than a hang clean squat. Worked on form and flexibility is an issue. Did handstand pushups with a short range of motion since I am not up to the full version.
No access to weights today, but I had everything else, so:
5 rounds, each round consisting of:
- 20 squat thrusts
- double-up on the rope (only about 10 feet of climb)
- 20 shots of wall-ball with 20 lb ball
- 2 "suicides" (basketball line drill)
27 minutes total. Thought I'd get 25, but it was not to be. I'm working out so seldom these days that Pukie was my constant companion.
I'll echo profound thanks to Coach Glassman and all the 'regulars' at CrossFit.com for creating the best training environment anywhere.
95# Hang-Squat Clean with a deep catch and full squat. Handstand Push-ups were short range of motion, but I am getting better at these. The parallettes have really helped, but these were done at the gym with my feet on the mirror.
Thanks Coach Glassman and Lauren. Your pictures and links are always the coolest.
22:38 - 85# hang cleans, HSPUs from floor
The hang cleans felt very good today. All reps below parallel, none had to be done over due to lack of depth. I put the bar down only when my speed getting under the bar was slowing or I ran out of breath. Strange, but grip wasn't an issue today.
Trying HSPUs on rings after so many cleans would have been foolhardy; I wouldn't have enough coordination left to do them. So I worked from the floor, trying to stay off the wall as much as possible. I even surprised myself by doing several complete pushups without touching the wall! It would be awesome to do them consistently without any support.
I woke up to impressively sore traps, upper back, abs, glutes, hams and quads this morning. It has to be those wall-ball situps from yesterday. Great exercise.
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
70-pound hang squat clean (no broken sets)
80-pound standing dumbbell press (all 'till 6 broken)
25-pound plate sit-ups (no broken sets)
(a hybrid Sunday/Monday WOD)
Not new to Crossfit (been doing WODs since early November 2003) just new to posting.
I'm doing this tonight, but WODs that take Kelly 20+ minutes scare me...
Made up my own workout today. I did a pyramid from 1 to 10 to 1 of:
Then, I did 30 hang squat cleans with 85lbs.
Pullups were the killer in the pyramid. The squat cleans near finished me off - I broke them into sets of 6, 5, 4, 6, and 9. The last set was deadly. My grips is fried now, I can barely type.
27:25 today and I am glad it's over. I substituted 2 kb 1pood semi-pushpress-military press for the HSPU + I add 10 wall ball shots with my new ghetto ball and I did the cleans with my 2 1pood KB's....it still sucked. I want tomorrow to be a day off but I have to get another density pullup day in. I guess I will decide in the morning.
Took it easy a bit, I used 70 LB barbell, and my HSPUs were not much more than breaking my elbow. But my squat catches were deep most of the time, and I kept my handstands at least 30 seconds each set. Was going to use DB presses, but decided I need to spend more time with full bodyweight on my arms. Feels good. Off to skiing/toboggan quals now...
75# for hang-Squats
Had a spotter for the big sets of HSPU but did 6 and three full deep ones on my own after the 21...on down!
This workour hurt so good.
95# hang squat clean, modified HSPU. Hang squat cleans improving, grip limiting factor today. Much improved thanks to wcc video. Unable to perform HSPU, modified by elevating feet ~3' above parallettes.
54:45! I REALLY hate HSPUs!!!! They are my kryptonite. At the 20min mark I was like, Ok I can finish this up with a respectable time, and at the 40 min mark, I just wanted to finish! I was not about to quit. 95lb was easy for the HSCs. Ofcourse it helps when yor are taking forever to do the HSPUs! All HSPUs were nose to the floor. I managed to face plant more than a few times tonight. This one got the best of me.
21-18-15-12-9-6-3 of the following:
Seated left leg press w/198#
Made it through round one with no broken sets (I think that’s a PR for the ring dips). At round 2, I had to break up the ring dips and TTBs. Exercises became “whole” again on the sets of 9. Total time was 17:38. Although, I was being worked hard, I was nowhere close to being as out of breath if I would have done the hang squat cleans. I fear my VO2 max (not to mention benefits from NER) will suffer in the next 9 months or so. Followed up with a mile aerodyne ride (time – 5:24). Going back down for handstand practice and DT pull-ups.
This was much to my surprise. For the most part I did decent HSPUs, although many would not have counted. The sweat was running into my eyes. I was loving it and hating it at the same time. When I just couldn't do anymore HSPUs in a given set, I would just hold the handstand. The first set though, I knocked out 9 HSPUs before needing a break. I was happy with that. I flirted off the wall a bit, but 98% of them were up against the wall. This could be the best tricep exercise of all.
Tony, totally impressive work. Way to hang in there and get the victory. Now that is mental toughness!
Went with 40kg. for the Hang Squat Cleans. HSPU were smokers. Opted to do 1/4 presses instead of full presses to the nose. Over time I'm sure these will improve. I loved the sick feeling I had in my stomach after this workout!
My schedule has been really screwed for the past few days, I've missed several WODs. Rather than jump in on the last of the rotation, I wanted to pick up some of the earlier exercises that I had never done. So I did 10-7-4-1 of
55# DB swing (awkward, scary)
situp "throwing" 25# plate (fun!)
HSPU (my first-in-a-decade handstand was last Saturday, so this was mostly holding them until I couldn't stand the headrush)
Then I took a lactic acid bath with Tabata squats: started off great - 19, 18 - then fell apart. Overall score of 10. Legs complete rubber. Need to do these more often.
Then 15x3 pullups. Progress, but a ways till 20x3.
Did Saturday's workout, since travel has me all out of sync: pushpress and pullups, 21, 18 etc. 80#, 29:39. Pulling up and panting at the rear. Nice to be allowed to post, with my times.
My clean form is really coming along, it felt a lot better today. I used 65# for the cleans and 30# dumbbells for shoulder press. My shoulders were not feeling too good today, but improved as the workout progressed. I did 30 dips as fast as I could after the workout. I was pleased, I only had to break them up into four sets, 10-7-6-7.
21-18-16-11-9-6 sets for H.S.C., with 42.5kg (93#)
Did 52.5kg (117#) push presses instead of H.S.P.U. (had already done military presses earlier in the day.)
Thought I was going to hock up a lung. Tore a big callous, did the last three sets with a three finger hook grip.
80 frigging squat cleans total - I must be knuts. Usually anything more than 20 is a big workout for me.
I decided I would do something different today and started off with a 5K run, ran it in a pretty good clip around 24 minutes. As I was bent over outside my garage, gasping for air I realized I still had the WOD to day. Modified it a bit with dips instead of HSPUs, and it still sucked. Finished in about 17 minutes and just lay on the floor for a while afterwards. Good workout.
Modified WOD because of our PT group.
Trainer had us do:
3 rounds of 30 seconds of each
Marine Corps Curnches
Narrow Pushups (elbows in tight for emphasis on tris)
Ball Throw to floor (pick up 30 lb mediball overhead and hurl to floor with force).
3 rounds of 30 seconds of each
30 lb Mediball throw from chest down and up side of B-Ball Court
Box Jumps (jump as high and light as possible)
Bridge for Abs
Awesome WOD and Pukie held off too!
I forgot how much squat thrusts rocked!
This one smoked me utterly -- did not finish.
I did regular pushups instead of handstand, and hadn't counted on how tired my shoulders would be from the squat cleans. I quit after 25:00 because the pushups (more than I've done in a long time) aggravated an old shoulder injury.
My chest & lats are still sore today. Can't wait for tomorrow.
I did this on Tuesday. I like these exercises. Had to break the sets down:
15:13 Used a Don Chu #6 Plyoball w/o air as a range limiting device. I also used a wall for balancing. This reduces the ROM on HSPU by 7’’ which is significant. Going to the floor would have made this a series of double and triples. The BIG GUY/LITTLE GUY debate is alive at CROSSFI
Posted this last night but it seems to have vanished!
28:31; 85# for first round (21) of cleans; then conceded defeat to Kelly and dropped to 75# for the rest. Lots of pain in the wrists, forearms, and lower back. Lots of breakdowns on the HSPU.
Going to try Rutman's technique; if I decrease my HSPU range by 7" that'll only leave me an inch or two to deal with!
55lbs dumbels for Standing Military presses instead of the HSPU's. The last time I tried HSPU's I racked my neck! Are these more difficult the taller you are? I am 6'6", 240 Lbs, I can't even lift my head an inch off the ground. My goal is to do at least 1 HSPU someday!