March 8, 2004
Complete 5 rounds for time of:
Hang squat clean/Push jerk 95 pounds, 15 reps
Run 400 meters
Post time to comments. If 95 pounds is too much reduce the load and post load and time to comments.
CrossFit HQ: mats and carpet come tomorrow and on Tuesday we�re back in action, bigger and better than ever.
Exercise is essential for normal gene expression: http://jp.physoc.org/cgi/content/full/543/2/399
Posted by lauren at March 8, 2004 7:53 PM
Looks great guys! Congratulations on the expansion!
Got this one in 21:45. Used 115lbs. for the hang squats. Still playing catch up though.
Did an early morning one for this one...Lots and lots of sweat! Cleans and I are still working on becoming friends.
Had to use 65# ... anything overhead is a weak spot for me. Also, spent a few hours yesterday at the local rock climbing salon .. a new experience for me ... ouch.
25:30 - 65# cleans/push jerks
65# felt too light even on the final rounds but my lack of breath made for a slow time and broken sets. I must have been suffering from oxygen deprivation as I forgot to do a full squat clean several times and had to do them over.
The "track" on the farm is free of mud and the ground was fine for running. I forgot how much more challenging running on hilly, uneven ground could be compared to the smooth stretch of road I had been using lately.
I have to agree with Kelly about the running, altough my course is an urban course and not a rural course like Kelly's, I have an incline that gets you right at the end of the run and a dog that scares the crap out of me no matter how many times I go by him. Not a good jolt for the heart when you are already suffering from a Crossfit workout. I have threaten the dog with Athena already, but he has a lot machismo.
What exactly is a push jerk? A jerk without the dip? An explosive push press?
Did this one rehab style today. Slow motion broomstick work done for the hang squat cleans and push jerks. Spent a lot of time in the bottom position of both lifts working out kinks. Although I can now squat past 90 degrees, when I checked form in the mirror, I noticed my right knee looks like its 2 to 3 inches higher off the ground than the left. Subbed 1/4 mile aerodyne rides for the runs. Later today I'll get in some density training for HSPUs to make up for the pressing workout I missed on this WOD.
Hang Clean/Push Jerk, not Hang Squat Clean/Push Jerk. Ooops.
Todd: In the exercise page there is a video titled "Presses". This video has a "Push Jerk" example.
Thanks Eagle Eye! I get it. Do we rise from the squat and then jerk or jerk from the squat?
Been out of the game for a while. Used 65lbs on the cleans, felt light. The cardio smoked me though. Time 27:10.
Running is not my strong suit time-31:20. Did manage to make every squat clean rear to heels. Have to thank you Kelly I think you jinxed me. I am going to a job interview in an hour and I managed to slam the bar into my face several times.
25:15 @ 95#s
Had to break the last two sets up into 10-5. Not too bad I guess. Runs felt strong.
Wanted to go light and fast today, so I used 65#, but I have not been feeling well lately and it turnded out light and slow.
Broken sets first 2 rounds @ 95#, 10-5, 8-7. Reduced to 65#. Still had to regrip halfway through last round. Grip strength kills me during these movements.
I did 40 lbs. and just realized I push-pressed instead of push-jerking it. Felt like a good weight (I had to pause at the hang on my last cycle) but cut it off at 3 cycles in 17:00 -- left shoulder bugging me again. One thing about Crossfit, I know I won't have to wait long for more overhead work.
Complete 5 rounds for time of:
Hang squat clean/Push jerk 70 pounds, 15 reps
Run 400 meters
All 5 sets with 95#. Strength was good but Pukie was knocking on the door at the end of the last three.
You first rise all the way to the top out of the squat (standing vertical, basically), bar racked on the shoulders. Then you dip down slightly (1/4- to 1/2-squat) and drive the bar up overhead, a la the video. So it's a two-part motion (actually many more parts than two): First perform and finish the clean; then perform and finish the push jerk.
As a side note, this is exactly how it is if you've ever watched olympic lifting competitions (e.g., the Olympics and the five minutes of coverage that's devoted to the sport). The athletes must completely finish the clean and exhibit control over the bar (by standing up with the bar racked on their shoulders). Then they jerk the bar overhead (most use the split jerk style, it seems, instead of the push jerk style).
Hope this helps.
Mike and Todd-
I would not see a problem performing this similar to a thruster if you can generate the force.
65# Hang Squat Clean/Push Jerk: Broken sets on last three sets. Have not run in 20+- years. 33:40. It took me several reps to get the movement down. After I did it didn't make it any eaiser.
50#, 36:00, each of the last two sets much faster than the first three...either I'm starting to get the hang of it, or I just wanted it to end. Y'all are animals--great inspiration. These workouts are awesome, and this website rocks. Thanks!
31:19 with 65#; runs on the gerbil wheel. Was hoping for 30 minutes. All squats were deep and only "Kellied" my chin once!
It sounds like I'm the lucky one - I actually missed hitting both my chin and nose today. Of course, I didn't need to meet anyone or show my face anywhere that the bruises would be noticed. The folks are work are used to seeing me black and blue and hobbling. Sorry Jeff!
25:39 today with 95lb hang squat cleans. The runs were ok. Got to play catch up on some wods I missed.
Completed 5 rounds for total time of: 26:34
95 lbs felt lighter today, may up it to 115 next time. I am sure I will regret it though!
95 lbs, 34:02. These workouts never cease to humble me. But man was that a fun 34 minutes. I think I've finally mostly got the form of a squat clean.
95 lb, 44:51 Yikes!
That workout really smoked me. It would have been much quicker to power clean/push press the bar for reps. But I'm weak in the deep squat so I really emphasized full depth on the clean and also on the jerk. Ended up breaking it into singles from the floor.
I substituted Hang Cleans
Time: 24:08 for Five rounds
only last two sets broken. Ironically form seems to get better when fatigue sets in.
Had to use 25# DB's, all I have at work right now.
I could not manage 95lbs so I started with 77lbs (35 kg). I got a sweat drenching 25:37.