May 28, 2004Friday 040528Power clean 21 reps Post time and load to comments. Jon Barba of Rocky Mountain CrossFit receives his Master's in Health and Human Performance. Jon's CrossFit training with Colorado State Patrol has caught the attention of police departments around the world. Posted by lauren at May 28, 2004 5:53 PM Comments
Jon, we appreciate what you do and the example you set. Thanks Jon and congratulations! Comment #1 - Posted by: Mike at May 27, 2004 6:07 PMIs there a recommended weight for the powercleans? Comment #2 - Posted by: Mike at May 27, 2004 6:09 PMJon , way to go ! can you please email me ? Comment #3 - Posted by: tj at May 27, 2004 7:55 PMPower Cleans for 21/15 were at 115lbs., Power Cleans for 9 were at 125lbs. 13:58 Comment #4 - Posted by: Matt G. at May 28, 2004 4:41 AM14:40 - 65# full squat cleans My traps, neck and jaw are very sore from yesterday's wall ball "use my face as a catcher's mitt" fiasco; I had no desire to do any heavy pulling today. Kept the weight at 65# and did squat cleans, below parallel each rep and most were hams-touching-calves depth. Comment #5 - Posted by: kelly at May 28, 2004 5:18 AM14 minutes Congratulations Jon! Comment #7 - Posted by: Jeff at May 28, 2004 8:54 AM14 minutes @ 95 Comment #8 - Posted by: Ben at May 28, 2004 10:06 AM11:44 800m C2 and 95# power cleans. Needed 30" rests between 800m's and PC's. Comment #9 - Posted by: steve h at May 28, 2004 10:17 AM10:56 As prescribed using 110lbs for 21/15/9 reps. Finished with 3,3,2,2,2,1,1,1,1,1 reps of Power Clean. Felt strong, though legs now feel fairly tired. Comment #10 - Posted by: fish at May 28, 2004 10:19 AMFish...what was your pacing like on the 800s? That's just smokin' fast...great job. Comment #11 - Posted by: Matt G. at May 28, 2004 10:40 AM
12:06 75ibs @ 21 reps Low back has been pretty tight lately so I went fairly light on the weights.I also did more of a clean from the low hang as I started each rep 5 inches below the knee instead of straight from the floor. Power clean 21 reps 80# TOTAL TIME=15:46 115 x 21 (non stop) 17:00 min (approx) 14:22 60# cleans Comment #16 - Posted by: Shelly at May 28, 2004 12:19 PMOn the exercises page there are separate slideshows for the Hang Power Clean and the Power Clean. Does that mean that these Power Cleans involve a pull from the floor on each rep? Thanks, -Neill Comment #17 - Posted by: Neill at May 28, 2004 12:20 PMI just reviewed the April 2004 CFJ and found my answer (yes). Comment #18 - Posted by: Neill at May 28, 2004 12:22 PM12:49 Cleans were from the ground. Comment #19 - Posted by: Cyrus at May 28, 2004 2:20 PMTime: 12:09 1st 2 powerclean sets with 95 lbs. 3rd set w/ 105. short & sweet. I've been traveling for the past 2 weeks - playing catchup with the workouts which is why I haven't posted. I'm finally back up in sync and am leaving town tonight for the Indy 500! I'll be back. OK...I'm a giant dumbass. I did 3 800s instead of 2. Call my time something in the neighborhood of 10:43 if you knock off the final 800. Comment #21 - Posted by: Matt G. at May 28, 2004 2:46 PMMatt don't think you are the only one. 115# throughout forgot my watch so I cannot report my time (or even guess since I added an extra 800 also) Comment #22 - Posted by: Jeff at May 28, 2004 3:31 PM15:30. Load 115#. Warmed up with handstands, finished with barbell windmills and hanging leg raises. I meant to do the WOD with 105# and was dismayed at my time until I discovered my miscalculation. 115# was too heavy. It's not the fact that I plodded through the 800s like a hamstrung tortoise that bothers me; it's that my power cleans looked more speed deadlifts followed by a power shrug. Next time: less weight, more hip extension. Comment #23 - Posted by: Ross Hunt at May 28, 2004 4:24 PM15:38 with 115 lbs. Comment #24 - Posted by: chad stclair at May 28, 2004 4:53 PM21 Power Cleans w/95 pounds Total Time= 17.11 Comment #25 - Posted by: John Rocha at May 28, 2004 6:55 PMMatt G 22:20 Oh, yea, 135# for cleans. Comment #28 - Posted by: George at May 28, 2004 7:59 PM11:30 Well put me in the Dumbass club too! I rowed an extra 800m 21 Power Cleans @ 75# Added Swiss Ball Crunches and Back Extensions: 20,15,10 3X15 sets of 35lb Kettlebell swings Comment #30 - Posted by: mark at May 29, 2004 4:20 AM11:30 12:30 with 115# 19:50 No treadmill access today, so I made up my own WOD. Different but the same(wha?). Somewhere between 15 & 16 minutes. -D. 70# cleans (and felt I could have gone heavier) -- time 16:14. Comment #35 - Posted by: John Frazer at May 31, 2004 4:16 AM20 mins total 800 Splits 4:23 and 4:08 21 PC X 70# Great workout Comment #36 - Posted by: Will at June 1, 2004 10:06 AM14:49 mins 21@40kg Did 5 mins / 1100 metre row to warm-up. Comment #37 - Posted by: Michael Kent at June 2, 2004 12:39 AMPost a comment
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