August 24, 2004
Five rounds for time of:
95-pound hang squat clean, 21 reps
Run 400 meters
Post time to comments.
Our Scott Blanchard went from 10 to 37 pull-ups and then Cornell's Medical School made him a professor. We told him from the start that pull-ups are important. (He kips.)
Posted by lauren at August 24, 2004 5:42 PM
Scott Blanchard went from 10 to 37 pull-ups --
what kind of program did he use? Strict Crossfit?
I did the workout tonight (Monday) because I have a workshop tomorrow night and, frankly, the other workout didn't really give me much excitement.
It took 35 minutes for me to do this: all squat cleans. If somebody writes that they did 105 Squat Cleans and a mile and a quarter in 8 minutes, I'm calling B.S.
This is a lung buster...
I did this workout on Monday because I won't have access to a gym on Tues. This was my first official Crossfit workout. It was a killer.
I could not get 21 reps with 95lbs. i could only get 10. In the future what is more important the reps or the poundage? Should I have lowered the weight so that I could have done 21 reps? I did my version in 30mins.
Met with Pukie briefly before leaving the gym. I'm now running again...to catch my flight.
Theron...break the set up. Do the 10 you can do, rack the bar, rest...then pick the bar back up and keep going in that manner until you get 21. IMO, the only time you should really drop the weight is if your form is a mess from the start.
well, I had to take the weight down to 65lbs. I did most of one set with 75, but that was definatley not happening. Time was 35:44.
22:53 - 65# hang squat cleans
I had planned to use 75# this WOD, but considering how tired and sore I felt when I woke up, 65# was enough. I worked hard to maintain a hard shrug and good speed getting under the bar. That's much easier to do when I'm not gasping and leaving puddles of sweat on the floor.
40:12 Broke the 95 lb hang cleans into 3 sets of 7 except for the last round. Legs didn't tire but my grip and flexibility hurt in the rack position as usual. My fingers ached more than anything. All squat cleans very low. Rowed instead of running due to someone falling and clipping my foot in basketball the other day.
Didn't feel too hot this morning; I definetely should have hit the runs harder. Just checked the slide show and realized that I did these all wrong; I was bending at the hips more than at the knees, and consequently getting too much pre-swing. Still hurt, though.
Is anybody else wondering whether the hamstrings soreness is going to go away, or if it's just moved in to stay?
1- 15-6, 2 min. rope sprint
2- 11-6-5 , "
3- 7-7-7 , "
4- ", "
5- 11-10 , "
I did a lighter slow variation of this WOD today as we have MMA/ karate belt test review tonight 25:35 Had to save some energy/Ki for later
Kicked my butt. Had to slow pace way down to complete. Considered quitting many times.
hsc: 11-10, 7-7-7, 6-5-5-5, 6-5-5-5, 7-7-7.
400m C2 @ 5k pace, 25s ~250w.
Yeah Ross, my hamstrings are also still quite sore. I did 25 sldl (training bar only) pre-WOD to loosen them up.
Probably about 40min. I was helping someone learn the clean and sharing a plateform. Then had to walk up two flights of stairs to run the 400m.
Broke the clean into 7's but did a full squat. The run was the worst part.
Used 115# for the hang squat cleans. Started breaking sets on the second round (21, 14/7, 11/10, 11/10, 7/7/7). Maintained full depth throughout but shoulders and grip were still fried by the end. Runs became ugly shuffles by round 4.
Time was 23:34.
Five rounds for time of:
95# HSC, 21 reps
1. 10,6,5 @ 3:30 run=1:26
2. 7,7,7 @ 4:44 run=1:32
3. 7,7,7 @ 5:48 run=1:36
4. 6,5,5,5 @ 6:25 run=1:37
5. 6,5,5,5 @ 6:29 run=1:35
about 43 minutes, 75# HSC, all sets broken
X-fit'ing 3 weeks, 1st post
Five rounds for time of:
95# HSC, 21 reps
~ 40 min
95# 21, 2:30
95# 14+7, 2:35
95# 14+7, 2:44
95# 14+7, 2:43
95# 14+7, 2:33
I am so glad I'm not the only one whimpering to the finish line on this WOD. Treadmill 0n 4.0 incline, 95 lb. barbell
1- 6:08, 12rep, 6rep, 3rep; 7.0 speed setting
2- 14:00 6,6,5,4 7.0/6.5
3- 25:00 6,6,5,4 6.0/6.5
4- 35:45 6,6,5,4 5.0/5.5
5- 42:55 6,6,5,4 5.0/5.5
I find the squat cleans are quite easy as long as your form is good, otherwise you're working against it.
1&2 = 55#
3&4 = 60#
5 = 65#
finished in 35:12.
1 hour of indoor soccer w/o subs as a warmup.
70lb on the HSC broken up 7, 7, 7.
9mph and 2% incline on the treadmill.
After one set of the HSC's I glanced up and saw some woman looking at me like I was insane :)
The sun came out after 48 hours of rain. The humidity spiked and made it nasty. Thought about doing Ryan Atkins work at 115lbs but then thought better of the idea.
My MOJO was cooking on the clean work but my legs turned to stone during the run. I was almost walking at the end of the last set. It was ugly.
Finished in 18:37. Never been happier to finish a session
33:00 minutes. HSC butt to floor felt strong. Lower back cramped like crazy on my 440 M shuffles(really need to GPS of a simple 400 M). Lincoln, thanks for the help on O Lifts. Really made a difference today.
More like hang cleans than HSC.
95# 21/400 m run
95# 11/10/400 m walk/run
95# 11/10/400 m walk/run
95# 11/10/400 m shuffle/run
95# 11/10/400 m >shuffle than run
I agree with Dan...don't be asking where's the cardio with CrossFit!
first time doing crossfit...wow this is awesome
Substituted 400m run with 500m rows on the erg.
total time: 34:53.33
need to work on squat form (drive through heels and stay off of toes). Form started to suffer at about the 3rd round. Also, my grip was getting fried at about the 2nd round. Cant wait for the next workout!
done as specified, however, runs done on a treadmill.
1&2 95# 11/10
3,4&5 95# 7/7/7
#95 for HSC last two sets broken in half ran the 400m at 9.5 MPH 21:02 for this WOD. I woke up really sore from yesterdays workout but loosend up after the first set.
95# HSC 7/7/7 (bar starting on ground each set)
2min rope jumping (didn't want to run because of a heel I bruised pretty bad last night). The heel problem definately kept me on my toes for the jumprope.
My arms and shoulders are sore mostly from the jumping rope I think.
30:15 as Rx'd. My low back was screaming so much during runs 3 and 4 that I had to walk a bit. Somehow run 5 was tolerable. Set 2 of the HSCs felt incredible, better than ever before. I had good extension and caught low and strong. What a workout, though. Stairs are painful tonight.
Nicole did 28:00 with 75lb HSCs.
Ross, both of us still hear the hamstring song.
sub ring pullups and dips for hsc
3 rounds 10 pullups 10 dips run 400m
Cracked a 60 minute run this morning which tired me out more than I thought, managed 22:53 completing the WOD as prescribed. Legs did not feel overly sore, I just felt like the tank was empty.
It never fails to amzae me how stupid I am. This WOD looked easy in contrast with yesterdays and tomorrows WOD, yet just killed me!!
Some great times guys!
First time doing squat cleans, so I started with this:
Rd 1 - just the bar (21 reps unbroken)
Rd 2 - just the bar (21)
Rd 3 - 65 lbs (11,10)
Rd 4 - 75 lbs (7,7,7)
Rd 5 - 85 lbs (5,4) 95 lbs (4,4)
Also subbed 2min rounds of rope skipping for qtr mile runs due to inclement weather. Total time - about 26 minutes. As for the squat cleans, I think I'm getting the hang of them (GROAN, no pun intended), so I'll try this one as Rx'd next time.
Time = 35:24
R1: 11,10 Clean (43.5kg), 400m Row
R2: 10, 5, 6 Clean (43.5kg), 400m Row
R3: 7, 6, 5, 3 Clean (43.5kg), 400m Row
R4: 13, 8 Power Clean (43.5kg), 400m Row
R5: 11, 10 Power Clean (43.5kg), 400m Row
Forgot that it was hang squat clean, so I started with regular cleans. Had to switch over to power cleans by round four. This was a smoker.
HSC - 95 lbs
400 m run
HSC broken 11/10 on rounds 1-3, 7/7/7 on rounds 4 & 5.
ok, dont really know how to do the HSC so kinda did front squats with 95lbs, pretty much solid throughout, pausing between sets, heart is weak, finished in 40 min flat
Somebody tell me why knuckleheads in the gym choose to use the oly bar and the rack to do their arm curls and shrugs? If not for them I would have finished in under 36 min.
Used the C2 on three rounds to keep things moving. Runs were easy. HSC kicked my ace!
Last round with just the bar to work on getting deep. Otherwise, as Rx'd with broken sets. Shirt looked like I jumped in the pool!
I'm three days behind or so because my hamstrings were brutalized by the SLDL workout recently. I just had to post my gratitude to this program for pushing me harder and harder. I did this WOD today and got 17 mins (65#hsc's), definitely a PR for any of the 400m+compound movement WODs. Yesterday, I also did the 70 burpee exercise from the day before and pushed myself through in 21 mins, though I subbed pushups for HSPUs. Tomorrow I plan to hit the reverse WOD and see how I do.
I don't care if no one reads this, but thank you CrossFit!
Ben: some of us are still posting down here . . . so at least someone saw your post. Congratulations on 17 minutes . . . that's pretty good!
I dragged my sorry butt through this one today. Didn't time it closely . . . but it was somewhere between 30 and 35 minutes. Did all the HSCs as 95 lbs, sets of 7-7-7. Runs were about 2 minutes each.
I'm dragging . . .
i am learning these olympic moves, this was hard!
i did 4 sets of 10 reps at 75# with skipping 2 min between.took about 23 mins.