January 31, 2006
Five rounds for time of:
135 pound Hang squat clean, 15 reps
Post time to comments.
Russell Biser and Matt Laney muscle-ups.
Georgia Tech Rugby
Posted by lauren at January 31, 2006 5:11 PM
Cool! CrossFit Smokes Midshipmen too!! ;-)
Goin' to sweet, def plan to put the hurt on with this one
OMG. This is going to seriously, seriously hurt.
Back in May, a simpler version of this was proposed as a "low-skill, all power" test . . . 5 rounds x (10 power cleans + 15 pushups) each round
-- higher skill (squat cleans)
-- 50% more cleans
-- 100% more pushups
I think I'm going to start the whimpering now, and get out ahead of the crowd.
SWEET! Chance to practice my form on those Cleans. I'm really starting to love Oly-lifts. Really noticing a difference since I started doing them.
Nice website Dan! Go Tech (until we play you... of course!)!
cheers and best from Arkansas State!
Pretty sure this is beyond me, but maybe if I cut the weight I can do it. This will be my eighth CF workout. I've not been this sore in decades.
"They want you, they want you.
They want you as a new recruit."
Won't be easy. But if I wanted easy I'd take up TV channel surfing.
Just did my first WOD. I've been doing a little getting to know crossfit for the last couple weeks and decided to go for it on my birthday (31) today. I did the WOD with the 50's from the other day. Heres how it layed out......
04:06 50 Box Jump (24")
11:53 50 Jumping pull-ups (8')
16:18 50 Kettlebell Swings (35 lb DB)
18:23 50 Steps, Walking Lunges
26:20 50 KTE (more like knees to armpits!)
30:57 50 Push Press (45 lbs)
35:23 50 Back Extensions
38:54 50 Wall Ball Shots (5 kg/13 lbs)
50:14 50 Burpees (w/PU's)
53:39 50 X 4 Single Rope Jumps
Thanks for the motivation everyone. Gonna keep this one for record and half it next year on my birthday.
First of all, thanks Mike for making that MU video! Awesome job.
Second, thanks to all you other CrossFitter's out there for being the motivation I need to get through some of these wod's. I never once thought I'd be able to do a muscle-up, and as of yesterday I tied Russ for 4 consecutive :)
For anyone just starting CrossFit, never give it up. It may seem extremely tough to begin with, and you may have to scale things down to begin with...but believe me, you'll see crazy improvements. Keep it up!
WAR EAGLE, CrossFit Auburn!
p.s. I'm out of comission for a week or so due to a small medical procedure. I'm gonna miss it, but I'll be back at it 110% once I've healed.
This will be fun I can't wait.
Beginning my 5th week of Crossfit. Never did Olympic lifts before. 10 plus years of Traditional Martial Arts. These workouts make me sore to the bone in a good way!
If I wanted to sub in dual KB Hang Squat Cleans, what would be the ratio of KB to barbell weight? Would 50lbs be equivalent? More? Less? Is there any reason not to do KB cleans vs the bar? Just curious. I am not that great at cleans yet but still want to keep the weight heavy, so seems safer to have KBs to drop in case I get in trouble. Plus I dont want to go too light on the barbell and ruin the effect of the heavy weight.
Do/Can: your feet come off the ground!
I mean during the "Clean" of the "hang squat clean" Do/Can you do that "jump" I see in the other O-Lifts
Go Navy, but holding those 35#(?) plates sideways as a sub for db or kb swings looks potentially dangerous to the knees and shins.
Great job, guys, on the mucle-ups. Motivating.
Alex, yes you can get in the air on the O lifts. I would say it is the only way I would do them.
I cant view the slide show for the hang clean squats. can someone describe them or give me a link to a video. thanks.
57.5kg Hang Squat Clean
30 Push Ups
HSC Broken into 5s with 45sec rest between each set of 5.
Push Ups Broken usually 15s
Craig S- Good job bro. Make sure you post your time for that WOD under the day it was posted. That way, the next time that Arsss kicking gets handed to us, you can look it up and compare your times.
Alex- Yes, just make sure that you don't forget to incorporate a big shrug at the top followed by bringing your elbows high and outside. Also, you don't want to leave the ground to high. Watch the videos of Sage. She has it down pat... Amazing!
Nate- Did you try and watch the video in the FAQ's?
Mike OD- Some people do like to sub DBL's or KBL's in for Barbell work. It helps hit all those stabilizer muscles. But I would recommend going w/the bar and a modified weight till you get the form down. Definitely watch and re-watch the video of Sage. It helped me get through till I could attend the Oly-lift cert and actually learn how to perform the lifts from the best.
Hope this helps. Get some, Go again!
D.J wish you were here to help me on my form with this one,missed todays due to work .
Rugby's a great game, elegant violence. You gotta have great upper & lower body strength, explosive acceleration, endurance, toughness.
The game adapts to all skills levels & physical abilities: ff you're fast, play the outside wing; if you're a bull, get in the front row; if you're quick, scrum half is the place for you, etc. But the threat of injury makes sportsmanship & sensible play all the more important. And I love how you're expected to drink with your opposition after the game.
Xfit w/u minus dips
Dropped weight to 95lbs, form kept deteriorating into power cleans with higher weight, practice required.
16:16, all rounds broken except for first two.
Thanks to the CrossFit crew and those posting for the chance to participate in this, and for the inspiration to work hard. I would never achieve this intensity at home in my basement at 5 am without the structure provided.
24:01 HSC broken into 5-5-5 after first round Push ups as Rx'd
17 rounds of pull-ups. rounds 16-17 I had to finish up with jump pull-ups.
I used a variety of grips and I KIPPED for all my sets!
Are those sailors on the DLI track in Monterey?
HSC with 65lb
Pushups on knees
I went to my knees for the pushups...didn't have enough energy to do them on toes. Tough one...HSC cleans were 8/7, 6/5/4, 5/4/4/4, 4/4/4/3, 5/5/5
Could only do 3 rounds due to time.
HSC - 61kg (135Ib) x15 broken heavily. PU x30
HSC - 56kg x15 broken. PU 20,10.
HSC - 51kg 5,5,5. PU 20,10.
Thanks for the feedback DJ. I'll stick with the bar and try to work on form. I don't have a gym with bumper plates so if I miss too often I may be outside playing with rocks for my next workout. Ha. Get some.
CFWUx2 sub HSPU for PUs, bench dips for dips
5 rds for time of:
15x 85# Hang Clean
After I did 15 min stationary bike,
1/2 mile hard run outside in the rain in D.C.,
sprinted up hills x2.
That cannot be the Academy? They must all be future Marines and SEALs, right? You wouldn't get the future SWOs out there without a promise of extra ice cream and beer!
I'm looking for advice from the veteran CF'ers out there. I'm really feeling it after my first week of WOD's, especially in my hands. Do you guys/gals use gloves or grips? Or is that frowned upon in the CF community?
Thanks in advance.
Morning X-fitters! Just thought I would pass on my workout yesterday so that it would inspire the 'boomers' out there.
Background - I teach MA's 2-3 days a week (JKD/Muay Thai/Kali) and do KB's and OL 3 days a week. Have recently acquired a couple workout partners that wanted to learn more about KB's and stuff; one is a PT in his 20's from Bally's and the other is a MA student of mine who just turned 40 and has been doing KB's for about 1.5 years.
The workout -
1) 5*5 of KB snatch (53#)(r&l) then 5*5 of OHS (95#)
2) 5*5 of KB snatch (53#)(r&l) then 5*5 of Bear (95#)
3) "Annabelle" - 3 pull-ups, 5 pushups, and 7 squats every minute for 10 minutes
The Aftermath - The trainer didn't start the workout until we started doing the Bears and was sucking wind long before the end of the cycle. As for Annabelle... well lets say he survived it - barely and without fininshing the last 4 cycles. As for us 'old guys' - I felt great and was winded and the other OG was ready to puke but was still upright. So much for youth! :)
Have a great day and thanks for the ongoing inspiration!
The difference in KB vs. DB is in power generation. Go back to the seventh of this month and look again at the picture of Annie. It shows clearly the difference. Until you get a chance to check out other resources on technique, remember a few key points:
-The second pull is essentially a "jump" combined with a strong shrug. Explode upward with your hips. If the weight is light enough, you will come up onto your toes or even higher.
-As far as generating any power with your upper body, it comes from the shrug portion of the movement; not the arms. "When the arms bend, the power ends." Anything after the jump and shrug is pulling yourself under the bar.
-Pay attention to the angle of your torso. If you are angled too far forward, it will be more difficult to pull straight up and explode.
-This last one I'm only mostly sure of. Senior members can confirm or deny: The line of travel of the bar should be as close to completely vertical as possible. The more arc in the path of the bar, the less power you generated. Move yourself around the bar, not vice-versa.
Hi guys, can a I do my push ups with diferents grips in the same workout? This is my firts week on WOD, am in Paraguay, is very hot here!! 42°!
Samson wu w/ 18 dips
Hang Squat clean 95 x15
95 x 10
15 pu - 15 inc
75x15 - new max hr 183
pat d.: I wouldn't call myself a veteran, but I definitely would not use gloves or grips. You're trying to build functional muscle. Occasionally I will use gloves if my hands are tore up, but it's hard to hold onto anything with gloves on.
#34 Pat D, try not to use gloves, your hands will toughen up quickly. Gloves can screw up your grip if they're too thick. As you start getting calloused areas don't just rip 'em off, cut away the pieces that are coming off.
Some folks get trashed hands from not having a tight grip. Watch your grip as you get fatigued. And you've heard it before maybe, but ease into the workouts. A couple wraps of athletic tape should do in the mean time.
First time doing HSCs so used 30# bar to get used to the movement and for form. Thank goodness, cuz I felt a little woozy after the second round. Noticed my knees were beginning to cave inward during later sets, so will need to practice and focus on form. Pushups were broken into sets: 10/10/10 first round; 5/5/5/5/5 rounds 2-4; and 10/10/5/5 last round.
sub 25 mins, but not stop watch timed so can't be exact. More than 23, less than 25.
I subbed dips for the push ups.
This looks like an excellent lift for both rucking\mauling over for Rugby and 'te garuma' for Judo.
I ran an officer through some tabata intervals this morning.
Push-Ups 25 22 14 10 8 7 8 7
Sit-Ups 15 16 16 15 15 14 12 13
Squats 22 21 16 16 16 15 15 15
officer had a good showing:
Push-Ups 17 15 9 7 5 4 5 4
Sit-Ups 15 10 10 10 9 8 8 8
Squats 15 16 16 17 17 17 14 16
Good showing for a first timer. And as for myself my numbers are improving with less fluctuation between sets. The drop is less and less in the subsequent intervals every time I do tabatas.
re: comment #36, John Seiler.
"The difference in KB vs. DB is in power generation. Go back to the seventh of this month and look again at the picture of Annie. It shows clearly the difference."
Isn't the crucial difference being highlighted in that photo comparison you reference the movement being undertaken, i.e. a swing vs. a clean, and not so much the object being swung/cleaned (in the reference the objects are a DB and a Bar)? I would suspect that one should be able to generate an identical hip movement on a KB clean as on a bar clean. My interpretation of that sequence is that the clean leads superior athleticism by developing the explosive opening of the hips, while the swing, though great as a cardio tool, doesn’t develop the same explosiveness. I'm no expert on this, so maybe someone who is could chime in here (non-experts please pipe up too).
Lowered the weight (to 120) after the first round. Lots of power cleans mixed in. Pushups on paralettes.
Been doing WOD for about a month but this is first post.
27 minutes today
Pushups were broken up but did all 150 strict
My question is about the Hanging Squat Cleans- I started with Rx'd weight but it was way too heavy. I am strong enough but haven't built flexibility in hips and ankles to do squat-like excercises with good butt to ankles form. I can't even realy get all the way down with light weights yet. I eventually settled on doing the HSCs with 65 lbs which was the most weight i could use "my" best form on.
I assume this isn't a new problem. What do people advise about how to accelerate my form improvement and what that means for weight loads
Perfect, a workout geared for big guys--can't wait to get home and do it!
First time doing HSC, tried it w/ the 135lb and it was obvious my form was horrible. Dropped the wgt down to 95lb and was much more fluid. Here is how it broke down
135x7(bad form) dropped to 95lb x8 PUx20/10
Done after 4th rd,23:12 form was deteriating to much. Will deff need to work on form.
15 hang clean squats/30 pushups
10 hang cleans/30 pu }x4
I've got a long way to go......
Now they just need to work on some uniformity on the PT gear.....
95# hsc 15 reps
for 5 rds.
1)5.20.39- 3 sets of 5
2)6.14.91- 3 sets of 5
3)6.46.21- 3 sets of 5
4)5.50.72- 3 sets of 5
5)4.10.58- 7r- 8r
We had a KB seminar two weeks ago in St. Louis with Catherine Imes. It was my initial exposure to KB's, but what I got out of it was the difference in hip movement. In a KB swing, you stay flat-footed and your hips pop forward (I think it would make a great Deadlift assistance exercise.) Even when we did KB's "cleans", it wasn't a true clean in the barbell sense; there was still a swing, just with much less arc.
I suppose you could try a true a clean with a KB, but the nature of the equipment would make it difficult. A KB hangs partially below your groin which requires some arc. Also, you have a thick, non-revolving handle. The thickness of the handle makes a strong vertical pull more difficult. Then, the KB rotates around your hand to be caught on the back of your forearm -more horizontal movement.
Did this with 115 lbs, since I wanted to finish before the next WOD was posted. All HSCs done pretty deep.
Total time: 20:55
R1: 2:21 (messed up split)
R2: 3:28, 0:54; total: 4:22
R3: 3:54, 0:54; total: 4:48
R4: 3:46, 0:54; total: 4:40
R5: 3:49, 0:55; total: 4:44
Rounds split as follows:
R1: 10-5, 15-15
R2: 3-3-3-3-3, 15-10-5
R3: 3-2-3-3-2-2, 16-10-4
R4: 3-2-3-3-2-2, 16-10-4
R5: 2-3-3-3-2-2, 17-9-4
Grip was the limiting factor on this one. Grip was smoked from the pull-up workout last night.
Form on HSCs getting better. Easy to get under the bar and getting back up wasn't much of a problem either. If grip had held out probably could have finished this a fair bit sooner.
Hang Squat Cleans - 70lbs X 10
Push ups - 30
You are correct. However, there are ways to make a clean and snatch with KBs, more explosive and require more of a vertical movement (where coming up on the toes and even a secondary dip under would be warranted).
Double snatches with Heavy KBs often get me on my toes and I even do a secondary dip. Any relatively heavy KB movement like a regular KB snatch(which I didn't cover) from a dead hang or from the ground (with no pre-swing) would definitely require more of a vertical movement.
Alternating KB snatches (one up/one down) will also take a swing motion out of it.
What we did was a repetition swing that is great for muscular endurance, grip strength, anaerobic work, and other stuff.
I'll be the first to admit that it isn't the same motion as the barbell lifts of the same name, but you can make them more like it by altering the exercise and taking out the "swing".
Used 95 lbs instead of 135
Finished in 22:30.
I had never done this exercise before, so I decided that using a lighter weight and getting the exercise down with good form was more important than using a lot of weight. Turns out to be a good decision, as I'm sure with a heavier weight I would have ended up sprawled on the floor for the first few sets. Finally realized I had to get my butt down lower and faster to get under the weight.
Also need to work on my flexibility.
Used light weights to try to learn this exercise. Glad I did, don't think I would have been able to do 135.
Also rested during sets of the hang squat clean - 1st set 10/5
2 - 4 set 5/5/5
5 set 8/7
luckily I have short arms so pushups are easy for me !!!
2.75 mi run 23:37
as rx'd Hang cleans broken pushups unbroken
rd 1 3:25 9/6
rd 2 4:20 4/5/7
rd 3 6:01 3/4/4/4
rd 4 6:51 3/3/4/5
rd 5 4:45 4/5/6
This really helped me to get under the bar. After about 6 reps I was stuck using form instead of strength and I got a good feel for diving under the bar to a butt to ankle squat. Also, ripped the hell out of my thumb.
30:30 as RX'd
a couple power cleans in there.
Grip strength wavered towards the end. lost the weight once much to the amusement of my gymmates
22 min flat
really had to push the last round
21:58 as RX'd
cleans broken, pushups good
Mod Cf W/u
as Rxe'd except 95lbs HSC's instead of 135
Catherine, thanks for weighing in. Gents, there you have it. BTW, if anyone in the general vicinity of St. Louis is looking to start or progress with Kettlebells, Catherine is a great resource.
joee: Nope, Auburn AL. Home of the Auburn Tigers.
Team Ruthless CF Va
HSC's w/135 lbs.Full ROM.
1st round unboken 15
2nd round 8/7
3rd-5th round 6/5/4
all rounds of push ups unbroken
loved this one-a real smoker
feeble attempt at todays WOD
I have to learn how to do front squats first!
started HS cleans with 90#, but I noticed my body swaying/folding to one side or another as I stood up with squat. Thats sure to invite injury. So I went down to 70#, then all the way down to 50#.
I noticed my shoulders takeing a beating, and learned I needed to snap my elbows under faster to help me catch the weight in the bottom position smoother, then I noticed that is I pulled my elbows really high and back (as perscribed) It would be easier for me to snap my elbows under....
I can definatly see the logic behind "ready, fire, aim"
Only did 3 sets, pushups where done on rings, 15 reps ea
My shoulders are destroyed!
I was only able to do 3 rounds today due to time constraints.
I had a good day with PRs on the amount of weight I lifted and it was the first time I did plank style push-ups. No knees. I had to break them up to get them done. I was working hard.
15 Hang Squat Cleans with 40#
Sub'd 95 lbs on the HSC. All sets broken. Form pretty shabby on the HSC; too much arm involvement I think, and I don't think I'm getting low enough under the bar.
Mike_h in reference to a short discourse I had with Coach Glassman when I was in Santa Cruz last week. The point is that while a person is able to project a bar on a verticle plane through contact with the legs during the upward drive of the scoop. The tendency to swing the bell back and drive forward with the hips on the horizontal plane as with both a Kettlebell or a Dumbbell swing generates the forces outward and on that plane. As opposed to the verticle thrust possible with the bar.
Now getting to my actual conversation with the coach, I attempted this just out of curriosity with which could have been life threatening consequences. Grab a bar "without" a hook grip, now snatch it violently but with as good form as possible. Whatch it go flying straight up overhead its quite fun to see! Now get the hell out of the way and don't stare at it, its coming!
My point is the same as the coach made to me. If you are scooping the kettlebell you better have a hell of a grip because you are loosing it as soon as it reaches the apex of your reach.
Maybe if your intention is to throw the kettlebell then it would be possible to scoop it. But I argue that unless you want it to come crashing back down on you. You would have to project your shoulders, arms, and arch your back in a way that would again generate a horizontal thrust rather then a verticle thrust hench producing a hip drive not a scoop. Thats just my opinion though I havn't tried it. And I could be wrong...
NICE! Keep improving!
John Seiler- I agree w/your enitial statements. Especially the line of travel for the bar. I needed to specify that the "elbows high and outside", were for pulling yourself under the bar. Not lifting it. Keeping your elbows like that helps in keeping the bar closer to you. Which then aids in keeping you from having to try and go out and get it. Which is bad. And you are correct about not wanting an arc in your pull. As Coach B put it, "Pretend you're in a tube. Keep that bar close to your body... In that tube."
21:24 with 40 Kilos
Shoulder felt good.
sub'd HPC for HSC.
1st round 135 lbs for HPC.
2-5 rnds 115 lbs for HPC.
The website with the muscle ups video is down right now. I had no idea I would draw this much bandwidth. Should be back up later tonight.
as listed, HSC's broken up.
135 x 2
95 x 9
95 x 6
95 x 6
23:00 min – I imagine if my forearms are tight after doing the hang squat clean I must be doing them wrong? What a tuff workout.
20:12 as rx'd. All HSC broken sets.
Hang Squat Clean
95lbs X 1
85lbs X 4
worked on form, new lift for me
30 push ups as RX'd
We had to drop the weight down to 95lbs! Everyone is limping around the firehouse like beat dogs.
My time was 13:50 with 95lbs for hang cleans.
subbed 95lbs for 135lbs...
Ist time doing HSC so I went light.
CFWU (3 Rounds/10 reps/minus dips)
2 rounds with 115lb
3 rounds with 95lb
push-ups as prescribed
tried out the VS Athletics $49.95 weightlifting shoe. Made a difference compared to trying to lift in runners.
First time doing this type of clean.
65lbs, 10 reps (sets of 5), Rounds 1-3
75lbs, 10 reps (sets of 5), Rounds 4 & 5
15 Bent-knee push-ups, Rounds 1-4
20 Bent-knee push-ups, Round 5
Run ½ mile - 5:09
Doing the clean in proper form allows the bar to float up. I need to remember that feeling. Muscling with arms feels dead…”when the arms bend, the power ends” sums it up VERY nicely. Thanks to Ken w/Crossfit Southwest for the great instruction and to Lincoln w/Crossfit Sedona for being the first to show me how to dump a bar. Didn't have to, but on a couple of these I really, REALLY wanted to, just so I could Stop!! :)
Interestingly, I could have done more with the clean, but my squat is weak and not the best form. However, I found that I can squat much better with weight in front of me (I warmed up using a 15lb plate doing squats) than I can w/o weight. So perhaps there is hope for me yet.
WOD as written.
Went steady, not hard. Used this as an opportunity to work on HSC.
HCS push-ups Time 19:23
had to decrease wt to 115 in order to do a squat clean as opposed to power clean
knocked weight all the way down to 45, and did about 30 of the 150 situps with my knees on the ground ... but ... 25:05. Long way to go.
197.6, 20.4, 55
Will have to do the WOD tomorrow...traveling today.
I played rugby 15 years ago, and gave it up after school as I was getting crushed in the mens leagues. Been CF'ing since October, and I think I could actually go back and play again. I wish I'd known then what I know now.
I was a Hooker...talk about needing endurance, explosiveness, and a general knack for mayhem. CF must the the ultimate rugby training regimine.
Had to decrease weight as I went along. Started with 135, ended at 95.
Another exhausting WOD.
105lbs HSQC x 15 broken
5 1 arm Press ups either side
20 press ups
did Sundays workout (50 of everything etc...) in 30:12. Did 100 normal jumps instead of double overs. Used a 15 lb ball for the wall ball shots. Otherwise as Rxd. Doing today workout tommorow.
Althought I used 115 lbs instead of 135, this is the first time I do this type of exercise.
priscille didn't complete it, couldn't do the hang squat cleans and got discouraged :(
Rob F (#98) - I'm with you on that - I started crossfit in the twilight of my rugby career (now just coaching) - and if I had known then what I know now (or even had the recovery time of my youth) - I might have been quite a bit more competitive. Already, I've seen my speed, quickness and stamina improve by leaps and bounds.
Today's CF workout:
subs - Hang Squat Cleans with 95 lbs (for 135 lbs).
1: 10/5; 30 - 2:39
2: 9/6; 20/10 - 4:06
3: 8/7; 18-12 - 3:59
4: 7/6/2; 15/12/3 - 5:14
5: 6/6/3; 10/10/8/2 - 3:32
yet again my squat cleans changed after a few reps to power cleans due to a sore right knee
then did helen
Matthew and George 16 minutes at 30kg.
Next time: Increase to 35kg. Matthew to drop while lifting and George to squat deeper.
as rx'd 19:07
Due to an old knee injury, I cannot do squats with heavy weight. Since starting Crossfit a month ago I have found that I can do squats and thrusters with no or low weight. Would it make sense to do the cleans w/ low weight or can someone recommend an alternative?
Yeah that is definitely the track behind the PFC Gym here on DLI. I dont think its Navy though. I think it might be a Marine Corps Detachment working out since there is a Corps guidon by the goal posts.
Any idea who posted this picture? I recently started CrossFit and it would be nice to join some fellow CF'er here at DLI.
getting over injury, getting back to crossfit.
my legs were really pretty smoked after the day before last. I was on my 4th rnd, 3 HSC's in, at 15:15, I caught the bar ass to ankles, but sort of lost my balance, ended up spilling the bar all over myself, I was fine, but this would have never happend in my crossfit prime, anyway, I tried again and did the same thing, then I quit. Should I 've just slowed down and kept on going, lowered the weight, or was ending it there a good move, physiologically what do you do at that breaking point? coach?
cfwu x 3 rds minus pushups (10 reps on everything except sb crunches x 15, and dh pull-ups x5)
135 x 15 hang squat clean
all broken into 3 sets of 5
total time 28:25
this workout was definitely a tough sob. felt good to finish just kept saying
get some. go again
15 Cleans - 30 PU
10+5 -- 10+10+10
3 X 5 -- 3 X 10
3 X 5 -- 3 X 10
3 X 5 -- 3 X 10
Ran out of time during break, but got 4 rounds in 14:42. Hook-grip helped immensely with forearm failure on the cleans!
Patrick #5, We do hope that we get to play Ark State. We are very young and green, but we are getting very fit.
Laney #11, GT Rugby will visit the loveliest city in the plains, Auburn, AL for a day of rugby this coming Sat. Sorry you are injured. Hope to see you there.
HSC/1st round 95lbs,30push ups,2nd round 95lbs,20push ups,3rd 95lbs,20 push ups,4th 95lbs,10 push ups,5th 95 lbs,10 push ups.time:14:45. Added 40 h/s pushups,ab crunches 50.Knees bothering me today,but have discovered I am a "cross fit" junkie! and pain is over come with good form,and asprin!.
Lowered HSC weight to 95 to work on form. All sets broken after the first.
My biggest limiting factor in HSCs is wrist pain. Is this normal?
26:12 pretty much as rx'd. 135# on HCS; only thing I did was break it up into sets of 3x5 for each round. I didn't break up the pushups. All sets of 30. My surgically repaired knees were bothering me when I started CF about 3 months ago but now as my form and flexibility have improved my knee pain has subsided to almost nothing.
sub'd 95 for cleans
This 135lbs guy PR'd today with some 135lbs Cleans.
I'm still sinking too far under the bar coaches. My hip flexors are disengaging and if it weren't for the load being so light I'd be stuck in the hole.
Need some jacking when I come back on the 9th.
Gale- Good job. Glad to hear you admit you're a junkie. Pass the Kool-Aide.
3 x CFWU (15 reps) as Rx'ed
grip was shot; could barely hang onto the bar at the end
50 push press w/45# (I forgot them on Sun)
Cross fit kicks my ass...in a good way. In my 6th week of CF...have lost 12# and 1.5" off my waistline. Best workout system I have ever used.
Ben: 20:24 (115 lbs HSC to get full ROM)
Matt: Still one day pending
WOD was #3
killer work out! Finished it in 14:37... going to be nothing but pain tomorrow
Run: YMCA-Lincon Park (4 Sets of Stairs) 46.55min
115 pound Hang squat clean, 15 reps
another day doing one of my fav's...
"on the minute" pullup/75# thruster combo
got to pullup 16 in the minute/round of 19. this workout is a killer...it just sneaks up on you out of nowhere then roundhouse kicks you in the face...kind of like Chuck Norris. also, ill have to keep today's WOD in my memory to try sometime...today's Comments leave me too intrigued not to try it (as happened with the April Fool's Day WOD from hell). run work (that i failed to get in yesterday) later.
Workout as follows
Lisa ride then, Clean and power jerk 100#'sx5x8.
Jon Ride 3 miles 8:15. Clean and power jerk 155#'sx1x60.
Subbed 105# for HSC
26:59 with 105# on first round and 95# thereafter
Notes: as rx'd
Total Time: 39:23 :(
Notes: did yesterday's WOD (1 chinup first minute, 2 chinups second minute, etc)
11 Rounds + 4 chinups = 70 chinups in 12 minutes.
Used 90lbs for the cleans, which were an even mix of hang-power and hang-squat. I was concentrating on form as much as could be done at full intensity.
Glad to have this one done with.
I'm thinking of getting an olympic weight set for my basement. What would you recommend? Thanks. CM
Grip once again.
Bad left wrist. Did 65 lb HSC.
18 and change.
All sets unbroken.
115lb squat cleans. All the weights I could find around the house. Turned out to be just enough. Really working on form, going through full rom. Will go heavier next time, but smoked none the less.
15:40 - as rx'd
Broken sets on all hscs. Splits
2:07, 3:20, 3:29, 3:21, 3:21.
Hang clean squats - 15, then 5's
Started with 135 but couldn't get form down, hang clean was easy but the squat part I couldn't combine. Dropped down to 95 and got air a little and was able to get most of the way down
Pushups were 30, 30, 25, 25, 20
All HSC sets broken into 5s or 3s
AM WOD: Unit PT
The guys are hooked after yesterdays running clock WOD. Today four of us decided to do some "team building".
Station 1: 5 renegade man makers w/ 20 lb DB's
Station 2: 20 lb Wall Ball Shots
Station 3: 20 lb Slam Balls
Station 4: Anchored decline sit-ups.
Rotations were based on the teammate at station 1 finishing his 5 RMM's and calling rotate when he was done. While the teammate was completing his RMM's, the other stations were trying to get as many reps as it took the teammate at station 1 to finish. It was a sadistic lesson in the fact that you are only as strong as your weakest link. Our last teammate to get to his 5th round of RMM's had to bail for a few minutes while Pukie reminded him of the coffee that he drank on the drive to work. The rest of us, although a bit reluctant, kept going until he returned a few minutes later to finish up. There is nothing better than being alongside people who have the "I will die before I fail" attitude. Lets you know they will have your back when the poop hits the fan.
As rx'ed with ring push-ups: 21:42
That was f'in brutal. In the third set I figured out that the pain from my grip would go away on the way down if I used my thighs to catch the 135 lbs. When that became unbearable, I would switch back to trying to grip it all the way down. Results: two broken blisters and two bruised thighs. I never claimed I was smart. Rest day will be most welcome. Fokker Out!
Need more practice in my squat before I feel comfortable ducking under a 135lb bar and catching it without toppling back on my ass.
Set 1 - 135 HCx15 (sets of 5), 135 front squatx15 (sets of 5), 30 p/u
Set 2 - dropped to 115 - HCx15, FSx15, 30 p/u
Set 3-5 realized I was completely drained and wipped trying to do 15 HC and then 15 FS, so just stuck at 115lb for HC only and p/u.
Felt too wiped. Considering I did the "50 of everything" workout yesterday, looks like I didnt recover so well. Have to focus more on eating right, that's my downfall lately and obviously is affecting my performance.
5 Rounds of:
55lb one hand KB cleans x 15 for each hand.
First 3 rounds did full squat cleans, but as I was running late I did power cleans for last 2 (way easier doing p-cleans, those squats really make you work!)
Not a big fan of the hang squat cleans. Very awkard movement with lot of strain on wrists. Challenging workout, nonetheless.
135x6 30 pu
115x12 30 pu
115x8 30 pu
115x10 30 pu
115x10 30 pu
D.J I'm a "cross fit" junkie and this is one healthy addiction I can thank you for!How was your fix today?
timed it in 18:04
first time doing hang squat cleans so i did 125# instead of the 135#. wasn't until the fifth set that i got some sort of form down, with a lil more practice i should be able to knock out 135#. did the pushups no problem.
also did a situp revolution 3 to 30-30 to 3 by 3's.
Subbed 105# for HSQC's.
75# HSC, butt to floor reps
chest to deck pushups
I kept the weight light; no chalk allowed in the facility and my forearms are beat from yesterday's pullups.
The track and women's softball team were sharing the facility today; there was no way I could safely watch (or hear) my timer during my planned tabata sprints. Settled for paced 400 and 200 meter runs instead. 1:47/1:51/:47/:41. I'm not conditioned enough to sprint all out for 200 or 400 meters yet without incurring an injury. When I run during the WODs I pace myself so I have something left for the lifting portion. After watching the track team gazelles fly around the track I feel like a tiny little rhino blundering about....those folks are fast and it's a real pleasure to see effortless running.
I had a great time during a tumbling class at the Monkey Bar Gym last night. Since I can't regularly attend evening classes, I wanted to focus on one movement. The instructor was willing to help me learn to kick up into a wall free handstand and he taught me how to roll out of one. Near the end I managed several tight 5 second stands! I may not be able to attend another Monday night tumbling class for ten weeks, but I have enough homework to keep me busy.
Before the class started I played around on the rings doing pullups, MUs and skin the cats. For giggles I attempted both front and back levers several times. I was told my back lever was straight but about 15 degrees feet high from parallel; the front lever was parallel but slightly hollow in the belly. I just need to remember to tighten my glutes along with everthing else and that should fix the hollow. Very, very close on both....I don't know how it happened because I haven't worked on either for probably two years and these were the closest to achieving them that I've ever done.
HSC-95lbs the only modification.......and it still kicked my ass! I can barely scratch my shoulder. Pain has never felt so good.
I am getting to the point where I am realizing that diet plays a huge role in this program. I have never felt so shakey/drowsy at points during the day. It has to be calorie restriction and the fact that I am doing these insane freakin workouts everyday. Is it spring yet?????
Time was about 20 minutes, but I was sharing the bar with a buddy.. I'm a rookie at the whole snatching/cleaning/jerking stuff, so I kept the weight low..
bar at 115 lbs ( then down to 95 for sets 3,4)
pushups as rx'd all unbroken.
I need to work on the fundamentals of these kinds of movements, as well I need to build more mass on my lower legs to act as counter weights.. ( I suffer from skinny calf syndrome.. supporting my 200 lb frame)
Does anyone know when I should get my next CFJ?
oh, and then I ran for 15 minutes at 7mph
Kept the weight light as first time doing HSC. Focused on technique, though once I get used to it and the weight goes up it will slow down.
Will get some hands on help on Feb 25th at a Old School Weight Lifting seminar. Sadly gotta wait 25 days.
24:59 as Rx'd
Holey-moley my low back is still cramping. I really think I could have knocked 2-2:30 off my time without the cramps. Anyone elso experience this when they started. I have to miss tomorrow and Thursday so maybe two days off will help. Besides rest and ice, any suggestions? Thanks.
I forgat about my time......22:04
26 minutes 50 Seconds.
The push ups were a breeze but the cleans absolutely killed me; by the end I could barely hold onto the bar.
Absolute Smoker!!! Thanks!!!
As rx'd 35:47 almost didn't have enough time to get home and read both of Kelly's diary entries.
200 M Farmers walk
100 Pull ups
100 Thrusters X Oly bar
200 M Sand bag carry
75 Hang Power Snatch X Oly bar
200 M Suitcase walk
50 Kettle bell swings X 1.5 pood
50 Bear Complex X Oly bar
200 M Waiters walk
25 Muscle ups
25 Handstand Push ups
Today I didn't do Crossfit, Crossfit did me!!!!
18:56 as Rx'd
sets 2-5 of squat hang cleans were broken.
24:06 using 95 lbs for hsc. 135 was not happening. hr max 170, hr avg 140. funny how hsc get heart rate up, but push ups don't as much. 15 min elliptical warm up 14/14.
CFWU X 2
Did yesterday's WOD then,
Three rounds of:
50# Squats, 15reps
I did jonesworthy this morning in my mom's morning class in 15:47(1 1/2 pood kettlebell) bdy wght 112. Then in the afternoon I did painstorm 10 in 1 hour and 9 minutes
55lb HSC butt to ankles 5/5/5
Push ups were broken 20/10
did hang power cleans first three sets,
front squats last two
regret that, should have followed rx.
still a great workout
23:00 @ 200lbs. bdwt
wow...this almost killed me. had to drop weight to 125lbs then also cut to mini-sets of HSC by round three. a couple of times in set five i got stuck at the bottom. i got the pushups ok with 3 x 30 then the last two rounds i had to break it up. with the lighter weight i did go faster but still scaling up based on current fitness level. only been CFing about 2 mos and loving the WOD's!!!
1 set 135 HSC 15/ push ups 30
2 set 135 HSC 3 sets of five reps/ push ups 30
3 set 135 HSC 3 sets of five reps/ push ups 30
4 set 135 HSC 8 reps then 7 reps/ push ups 30
5 set 135 HSC 8 reps then 4 then 3/ push ups 30
TIME 24:48 This was an ass kicker..Also had to coach my girlfriend while donig my sets..She was getting on my nerves today
I finally got the internet hooked up in my new house!! My first post was a few weeks ago. Then I moved halfway across the country, bought a house, and started a new job all within four days! Needless to say I have had a lot on my plate recently, and my workouts have been less than consistent until last week. Not that I'm using that as an excuse - I did what I could...it just wasn't much. Although, I did have my pullup bar up in the house before I even got the furniture in! Naturally, since I've been slacking, I have been more than a little sore getting back into it. But it's great. I did todays WOD in 23:20 - only used the bar for the HSCs since I was not confident on form yet. Next time I should be able to get some good weight on there. I look forward to working out with all of you. Everyone who posts here is a true motivation!
Something popped in my left forearm. Stopped immediately.
One set + 5 hsc.
17:48 w/ mods
Used 100# instead of 135# and my form was crappy. My body/mind just refused to let my thighs go beyond parallel. I'll have to work on these with less weight.
No end of trouble today. I kept catching myself doing hang power cleans. I started at 135 but after the first set went to 95.
Planning to practice squat cleans for a while.
1st 3 rounds everything was as prescribed except i used 60 lbs for the hang squat cleans
round 4 and 5 i dropped the weight to 40 lbs and dropped to 20 pushups.
approximately 25 minutes
comments: (WOD #6)crossfit warmup 3x10, first time doing hsc, great exercise! Thanks Coach!
Only used 95lb
Worked on form
(bw 214) It took about 30 minutes. Little sore already.
After the second set, had to drop to 115lbs, broken into 5s. 25:48
Group Moffett turned into just me today. Workout as follows:
HSC 110lb 4 reps, had to drop weight (hurt wrist)
HSC 95lb 6 reps, had to drop weight (hurt wrist)
HSC 95lb 5 reps, dropped weight
HSC 45lb barbell x 10 reps, remainder done with this weight.
30 pushups all 5 rounds, but had to break up reps
CrossFit warm up scaled down.
3 Rounds- started w/ 45 lb. bar, added 2x10 second round. Two rounds w/ mini sets of five. I have never felt so spastic. Crashed afer 5 pushups in 3rd round at approx. 23 minutes.
New to Crossfit, been at it for about three weeks and I really like it. Yesterday's workout (pull-ups) was done in under fifteen minutes. Does anyone think that is not enough exersise?
1st set of cleans at 95# and 2nd through 5th at 65#. Still not deep enough on the catch but getting better.
Workout #1- 1500yd swim (1000fin, 500CSS)
Workout #2- Burgener Warm-up
WOD :20::38 as Rx'd
Thank God for chalk! I have blisters on places I haven't since Baseball. The Hook grip and chalk definitley helped. A couple of times I lost it and droped the weight. I think we should start calling droping the weight "The Attention Getter". Due to the fact everyone looks... But they have nothing to say. I'm busting my Arsss, and they're posing in the mirror while doing Hammer curls.
A few times each rd, I found myself riding the weight down. And even once or twice doing a power clean. But didn't count the power ones. This one was awesome Coach!
Met a couple of newbies who were doing the scaled down versions from Mens Journal. Think they might try jumping in later this week.
Get some, Go again!
went lighter on the HSC's to work on form, did 95# instead of the prescribed 135.
subbed 115lbs on cleans
Timothy McGann- Did you do the WOD today? You probably wouldn't be asking that question if you did. If you are asking that question after a few weeks, then enjoy the mild day or do some other stuff you like. Alot of people work on skills. I.E. handstands, ring work, etc...
Alright my wrists are not liking these hang squat cleans...
I was doing them real light, using a 45lbs bar + 15kg in weights, but by the 3rd round I couldn't even rotate my wrists without pain (and I'm not talking about pain coming from physical exertion either).
I'm guessing my form's off? When I was catching the weight, the bar wasn't resting on my shoulders, just pulling my wrists back, and I'd just do the squat like that (with the bar hanging off from my hands an inch or two off my shoulders). I'm guessing the problem's that my arms aren't flexible enough, but this is the first time I've ever done these so I don't really know. Anyone have any tips for me?
Anyways, I ended up subbing 20 DB swings (with a 45lbs DB) for the hang squat cleans in the last two rounds, and the final time was probably around 25 minutes.
Isn't there a foreign language school at Montery? The people in the foreground aren't Marines. There isn't an NCO worth his salt that would let his Marines roll out in public for PT and not have everyone dressed the same or atleast similar. Unless the Corps is drasticly different than when I was in. The guidon could belong to the people to the right.
17:00. 2x25# dbs and all pushups from the knees. It was amazing how the pushups are so difficult after HSCs. I was strapped for time this morning but the WOD had to be done! I am *so* in need of a rest day.
Kelly M., glad to hear that you're putting up those 400's and 200's. While I no longer sprint competitively, I still love watching good quarter milers and 200 runners just glide over the track. It is amazing to watch. Keep up the hard work; those are respectable times to start and I have no doubt they'll start coming down quickly with more frequent work. I'm sure on the net somewhere are good resources for warmup exercises to do before sprinting that will help improve your "pick 'em up and put 'em down" speed. I know we used to do a series of warmups, "gazelle jumps", "goose steps", etc. and some other oddly named ones that always seemed to help loosen me up for sprint work. Good luck!
Ruby- 17:48 w/ 55# cleans
Dave- 36:53 as Rxd
41 minutes. i'm worn out. good wod.
Five rounds for time of:
102 pound Hang squat clean, 15 reps
Anybody CrossFitting in Ireland?
At CrossFit Denver we worked on form and scaled back the weight on HSC a lot. Video taped our form, and made some big time improvements...lots of little things that we identified still to work on. Nice reality check on hip, shoulder and wrist along with general flexibility.
Using a 65# bar, all sets broken:
Used a lightweight to work on form/decrease injury potential. Will move up next time.
After three nasty attempts at 135, I had to say good day to my ego. (I said good DAY, sir.) Went to 115 and still couldn't make it happen without doing power cleans. So, exercizing my rest day muscle, I went to (oh the shame!) 65 pounds, and worked on FORM, FORM, FORM!
I actually experimented to see how high I could propel the bar by using an explosive hop and near-simultaneous shrug - keeping my arms straight. For me, the bar's apogee was at about the bottom of my sternum. At this point, I dropped to a squat, allowing the bar to follow my drop. When I timed it right, the bar and my descent were in harmony, and I was actually comfortably "driven" into a deep squat, from which I could stand up to the clean position. After doing my five sets, I tried five reps at 115, and felt quite comfortable. The keys to making this very elegant move for me were: explosie drive with legs; equally explosive shrug; and, dropping under the bar without using my arms to further raise the bar.
Late and long-winded, I know. I felt obligated to share.
I did the Filthy Fifty WOD yesterday and was still feeling it going into this one.
Used 115lbs for the first 2 sets of hang squat cleans and got my ass handed to me. Dropped back to 95 lbs for the last 3 sets, still no picnic.
Much room for improvement but I still enjoyed this one (once it was over).
15 hscl / 30 pu 03:30
15 hscl / 30 pu 06:50
15 hscl / 30 pu 08:50
15 hscl / 30 pu 10:30
prob went a biot heavy, did last set in singles and doubles
15 hscl / 30 pu 03:30
15 hscl / 30 pu 06:50
15 hscl / 30 pu 08:50
15 hscl / 30 pu 10:30
prob went a biot heavy, did last set in singles and doubles
This was an experiance, since I've never done squat cleans before with any weight. I've never pulled so hard with my traps before, and I think my light squat cleans are harder than heavy shrugs.
115 lbs/45/65/75/75. all sets 20 pushups. 23 minutes.
First set comments: Too heavy, but completed set anyway, with lots of long resets. Twice I let two fingers slip off the bar and grab the bar and lower it properly - I had to slide it down my upper arm these times. Didn't feel balanced during the low catches, so lowered weights for remaining sets.
95 lb Hang Squat Clean, 15 reps
Push ups, 30 reps
UHGHHH, Started set at 135..dropped to 95lbs next set and finished rounds in 28 minutes. Partner and I were hurting!! couldn't get the 30 push ups last set.. will drive on.. Thanks!
15:39 w/ 95# for HSC...pushups as rx'd.
27:15 as Rx'd
Probably coulda cut at least a minute if I pushed myself a little harder.
rounds 1-3 75lbs 30
rounds 4-5 65lbs 20/10
HSC form - work on timing the shrug and squat to receive the bar properly. remember to drive with hips and i liked including the jump. tough on hands & left wrist a little sore.
"Its over, but there'll still be the nightmares.." Ha.
Pushups on toes
Harder than expected
45 lbs HSC
Medicine ball pushups (feet on block)
5 min kb snatch (26#) 50/50
do not usually post but excited to say that after a few weeks of recovery from having a hernia repaired and my gall bladder out I could do the WOD with 75# HSC in 14:40 (a little light) and feel good after. I do not think I could have bounced back as quick and still feeling in good shape without this program. Thanks all.
HSC after first round broken to 5,5,5. Push ups unbroken. Total 19:24. Don't get emotional during cross fit. I decided I was disappointed in my performance and rowed a 5K in 20:55, as punishment. Better luck next time.
This, to me, is a weird lift. Firstly, what does it mean to "open" the hips? Second, with the explosiveness required in the 'opening' (which I took to mean 'pushing') of the hips and the shrug of the shoulders, aren't you afraid of the bar smashing into your teeth with the momentum?
115 pound Hang squat clean, 15 reps
30 Push-ups 42:38
Bruce Lee push-up
5 Pistol Squats each leg
5 One arm chin-up towel assist each arm.
95# HSC work on form and getting into a rhythm.
Wife & I finished this one in around 35-40 minutes. A near death experience.
Pushups unbroken first round, sets of 15 for the rest
HSC broken into sets of 5, all strict working on form
15 x 95lbs
15 x 95lbs
15 x 70lbs
15 x 70lbs
15 x 70lbs
First round of 30 pushups unbroken,all others 15.
15 x 70lbs
15 x 40lbs
15 x 40lbs
15 x 40lbs
15 x 40lbs
As R'xd: 21:07
This one was tougher than I thought. I ended up rubbing the skin raw on my right hand at the base of my thumb from all those cleans. Will make things difficult over the next few days.
First time ever doing cleans of any kind. Been working out as a strictly a bodbuiding one bodypart a day regimen for years but have decided to give this ago.
Did 65lb x15 for 5 rounds
30 pushups x 5.
My tendonitis is killing me and I think I really need to work on my form with these.
TI was gassed after completring this though.
weights modified: mfbunch: 95 (1st set) then 75 (2nd set) then 65 (remaining sets) worked on form; joeyd: 95
mfbunch: 16:34-read cfj #5 article on muted hip function (mhf) and realized i presented at the beginning of the pull and the bottom of the squat, so lightened the load until i could keep proper alignment, then it was like magic, immediately started driving under the weight + lower back stopped tiring so quickly (probably too light or could have gone faster, but i spent this wod focusing on that since i didn't realize that was even a problem)
joeyd: somewhere around 18:00, last set really broken, even push-ups!
Started out with 120lbs, but form wasn't very good, so I switch to 85lbs after 2 rounds.
Most pushups after 2nd round were on knees.
Aprox. 55 mins.
vvas going good to midvvay point-felt some serious pain in my left trapezius-induced by going back to start position from the clean position-constant pulling did some damage i think..........2.5 rounds -form vvas good , nice deep squats
finally getting back into the swing after a torn rotator cuff, still a little stiff am limited, I can't even think about a push press or pullup right now. I hate being injured.
115# cleans otherwise as rxd.
HSQ 115 lbs x 15, 30 pushups
HSQ 115 lbs x 15, 30 pushups
HSQ 115 lbs x 15, 30 pushups
HSQ 95 lbs x 15, 30 pushups
HSQ 95 lbs x 15, 30 pushups
19 minutes. Murderous!
Dropped it to 95 and went full ROM.
Push ups killed.
This was a motherf#$%^r. No doubt.
65# HSC, otherwise as RX'd. 19.0
5 rounds for time of
15 HSQ (55#)
30 pushups (knees)
Last two rounds killed me. I had 3 in the bag at 16:05.
Awesome workout, though. I tested 65# but knew I'd never finish with that weight. I focused on getting my elbows up in the catch and squatting really deep. I finally worked it so the bar rode up on my shoulders instead of supporting the weight with my hands.
holy crap. that was hard.
22:18 with full ROM squats.
I remember doing the power clean version that David Wood mentioned in under 5 min. Sure this was quite a bit more reps, but it was the full squats killed me. Glaring weakness here for sure.
I did learn in round 4 that if I really push the bar into my throat, I can stand up easier out of the ass2grass hole.
BTW, Laura R -
Keep killing it. I am watching, great job!
And yeah it got a lot easier once I used my throat too! *looks for choker to wear over the scratch marks*
Have trouble with the mechanics of the HCS, so I built upwards. PUs done with bars.
15 x bar only - 30 PUs
15 x 10 kg - 30 PUs
15 x 15 kg - 30 PUs
15 x 20 kg - 30 PUs
15 x 25 kg - 30 PUs
18:18. Subbed 85lbs getting the hang of the motion.
subbed 95# for HCS, lots of broken sets....
25 minutes w/ 95lbers.
The WOD followed a brief ME clean session that was my first experience with bumper plates. I got a new PR for full squat clean- 135#, then dropped the bar. With the entire gym now watching me do something they've never seen before, I attempted to repeat...and fell flat on my ass.
i think id rather do sundays again than this one, damn im sore. having results! THANKS RIP!
bw 89,7 kg
wu: easy 25 min jog
did hanging clean 40 kg 5 x 15
push-ups, all but thefirst sets were broken up.
Rounds done superset style with 1 min rest in the beginning and after the 3 round as long as I needed to catch my breath
I'm going to love tomorrows workout, REST
oops I forgot
total time 19 min 30 sec
HSC's @ 115#'s
First xfit workout- and a tough one
Used 115 for HSC's and after 3rds I was smoked, but I did cmoplete the 5rds of push ups.
Time : 24mins
70# HCS, need to get my technique down! first 2 sets of 15 then 3 sets of 10+5.
pushups as Rx'd.
tough workout, HR peaked at 171bpm.
3 rounds for tim3 of:
Run quarter mile
21 dumbbell swings, 55lb
As rx-ed 9:16 (PR by 30 secs)
Was gunning for Karl S who did a scorching 8:58 on Tuesday but wasn't to be.
w8 used #95
3 mile run to start 21min.
THIS WORK OUT KICKED THE CRAP OUT OF ME!!! Should not have done the run to start.
All HSC were broken. Rds 1-3: 135#; 4-5:115#
Knee surgery about 16 month ago to repair 2 torn ligaments, think I need to keep doing these type lifts to get the knee stronger. Oh it hurts, but its the good pain!
Coach, you are saddistic and we all love you for it!
Hang Squat Clean: 65/65/70/70/70
I'm not yet confident in my form.
Pushups...broken into 15's, and then towards the end into 10's and 5's
Did workout on Wednesday, a day late.
Subbed 100 lb. H-Sq-C for 135 lb., after I did a few reps at 145(can't read I guess)
95 lb Hang Squat Clean, 15 reps
Push ups, 30 reps
Interesting: pull-push workout.:-)
Did this one a day late -
HSC sets 1-4: 135#
set 5: 95#
all pushups unbroken; all HSC sets heavily broken
this is a tough one.
I'm a relative newcomer to crossfit...My Question is: If weight is too much, is it better to cut weight down to level that you can do all the reps or cut weight slightly and do fewer reps than indicated?
5 rounds of:
15 lunges each leg
push-ups: 21/16/16/16/19--upper body is getting stronger :o)
15 squats (w/o weight)
And I remember asking ACD where the cardio was in the Crossfit program...right. I've lost a couple more pounds too. Tons of my dress pants for work are too big now--but my million dollar pants from last Christmas fit nicely now!
23:32 with O Bar
Did 10reps with 65, but went back to Obar... Trying to work on form. Getting better... but still not there.
Ajc look at my post #252. The weight prescribe is 135lbs. I know I can't do it yet, so I lowered the weight down. Good weight, with good form. If you don't have good form, lower the weight more. On the long run, it will benefit you and you will avoid injuries. If reps are to high adjust as well. As they say here, "leave your ego at the door." That is a good motto when it comes to these workouts.
Enjoy and welcome
Posted late, done on the correct day:
5 sets of:
10 reps per side of Single 24# KB cleans + front squat combo
10 reps of pushups from knees on handles
3 sets of:
5 reps of two-arm high pulls with 9# KB
5 reps of one-arm military presses with 9# KB
2 sets of:
10 reps per side of 9# KB swings
5 reps of pushups from knees on handles
Dropped weight down to 95# because of perceived shoulder trouble but time was way too fast. Next time I'll use 115#.
Wasn't paying attention so just did hang cleans and not the full squat clean.
Kicked my butt!!!
32:14 as rx'd.
Planets aligned, all hang-cleans with full squat, all pushups "chest to deck".
#95 subbed for the 135 and almost got all 5 push-up sets, 30,30,30,30,24/6
Had to wear gloves due to lack of skin on my palm from 220 pull-ups yesterday. This severely degraded my grip strength and I was down to sets of 3 HSCs at the end. And my push-ups still stink to high heaven.
subbed 115lb. for cleans
Lost some time waiting for bar.
***95 pound Hang squat clean, 15 reps
TOTAL TIME=17:26 (2:36/3:15/3:40/4:05/3:50)
Cleans are my weakest lift (form and weight). Went with the lighter weight to 1) just complete 75reps in under an hour and 2) to make sure all reps were squat cleans and in reasonably good form...
Modified Workout no squat with knee problem
10 Hang Clean w/ 50kg (110 lbs) / 15 push ups
10 / 15
8,2 / 15
8,2 / 10,5
8,2 / 15
10 / 15
5X 15 HangCleanSquats 45#, 30 Bencch press 45#
grip was the limiting factor, all sets of HSC broken, all pushups unbroken...
as rx 19:59, hook grip was very hard to hold after rd 1.
HSC with 95# all sets broken into 3s (6-5-4)
Pushups broken as needed
OK, a day and a dollar short....
Matt had to use 95 lbs throughout...
P: 95# 19:54
A: 70# 23:59
J: 55#x1 & 45#x4 14:18
1 x 10 at 115 lbs
1 x 20 push ups
1 x 10 at 95 lbs
1 x 20 push ups
1 x 10 at 95 lbs
1 x 15 push ups
1 x 8 at 95 lbs
1 x 14 push ups
Round 1: 65lbs clean (working on my drive/form)
Round 2: 65lbs
Round 3: 70lbs
Round 4: 70lbs
Round 5: 45lbs (wow!)
My form was MUCH better than the previous times i've attempted to do cleans, very happy! Will post video later. Push-ups were easy.
cfwu x 3 minus squats
Hang Squat Cleans:
started at 125lbs, did 5 then realized that it was too heavy. Remainder at 95.
All sets broken into 3's (usually 5/5/5)
Form got better in the 4th set.
the biggest problem, other than it's being a killer workout, was that I had problems holding the bar at the end of the sets. My forearms were beat.
1st 2 sets unbroken
last 3 sets broken into 2 groups.
HSC's at 95 lbs. All but the first set broken (10/5).
15 95 lb hang squat clean. Man they are tough
1. hsc 95# 5/5/5
2. hsc 95# 5/5/5
3. hsc 95# 5/5/5
4. hsc 95# 5/5/5
5. hsc 95# 5/5/5
23:32 with 45# HSC. Working on form. Still a lot or work to do with this!
4.3 mi run 36:50
pm - 30 minutes of swimming. 50m "easy" then 50-100m of "hard". No clue as to distance. Got lots of good ideas from the archives. Then crossunders: 4x25m, 2x 25m + pushoff, 1x37.5 m, 1x50m
7' Warmup. Pullup, Situp, Squat, Overhead Wide Squat, 10ea for 7'.
5 rounds of:
Hang Clean 75/5 x 3
Pushup 5 x
Round 1: 45 lbs form
Round 2: 95 lbs
Round 3: 95 lbs broken sets
Round 4: 115lbs broken sets
Round 5: 115lbs broken sets
Modified the WOD as follows:
Four rounds of:
95 pound Hang squat clean, 10 reps
As rx'ed 22:43
last 2 rounds, sets were broken
forgot to post my time
used 115#x 4 sets and just 95# on the last. My legs were cramping and sluggish in the squats. I raced a 2k and a 6K Row 5 days ago and I need a little more GPP now that thats over.
Day late on this one.
As rx'd except I now realize that I only did 10 per round of HSC's. Sh#t! How did I miss that? Must have been wishful thinking.
Rd 1: 5-3-2, 30;
Rd 2: 4-3-3, 30;
Rd 3: 4-4-2, 20-10;
Rd 4: 3-3-4, 15-15;
Rd 5: 4-1-3-2, 20-10
Total Time = 20:36.
The last 2 hsc's sucked, but otherwise, I felt good about my form for most of the reps.
subbed 50 squats (no weight) for 15 squat cleans
pushups - 1st 10 regular, 11-30 on knees
Up'ed reps to equal 135x15.
5 rounds of:
21 x 95
30 P/U's - toasted.
Wife - 18:40
5 rnds of:
Oly bar x 15
30 P/U's, reg and knee, mixed.
Thre rounds for time of:12 min
(2) 40 pound DB (80lb)Hang squat clean 15 reps
Martial Arts practice this morning. Nearly met Pukie on that one.
CFWU x 3
Did three reps at 135# and figured that there was no way it was going to happen
sub 95# for remainder of HSC
all pu broken, chest to floor.
65#1-4 hsc, 85#on 5th(lower).unbroken, not low enough.
Very broken sets of HSCs. All were to the floor.
First four sets were with #135, final set was #115. PUs looked good. Sets 2-5 were broken 20+10 but they felt good.
roughly 26 minutes. used 65 lbs and tried to learn the HSC since I'd never done it before. pushups on rings for last 3 sets, all sets broken except the first. Also did yesterday's pullup workout, 9 minutes, 45 total pullups.
Rd. 1: 15 x 75# HSC (light but wanted to get form down first) + 30 PU (unbroken)
Rd. 2: 15 x 85# (broken) + 30 (unbroken)
Rd. 3: 15 x 95# (broken) + 30 (broken)
Rd. 4: 15 x 105# (broken) + 30 (broken)
Rd. 5: 15 x 115# (broken) + 30 (broken)
Able to get deeper squat with each round (still tentative with meniscus repair in right knee). Could've started with more weight, but time would've been longer for sure. Grip and forearms getting fried in later rounds. Really nice workout!
my first time with the HSC, did it with 70 lbs, attempted best form, was blown away at how hard the push ups became. Time 13:20, next time, big boy weight......now time to sleeeeeeeeeeep!
Awesome workout. 4 sets hang squat clean at 110. 5 rounds push ups on bar supported by rings.
10/5 then 8/7
Wore hole on outer top of right thumb from rotation of bar on the clean.
#65 lbs, 4 rounds, full squats to butt ball
Decided to grind this one out at full weight and not scale it down. 135lb is bodyweight for me. After round one I was down to sets of 3.
Looking at all the smart people who modified the WOD to weight they are capable of lifting.Wish I had.Torn muscles in lower back by trying to lift too much(60kg),ending my workout after 14 reps of singles.
Only positive I can see is I will be taking more time to improve on form and flexibility,which must be a good thing.
15 reps @ 60kg seemed pretty daunting. Did 15 @ 50kg and that was bad enough. Then 4 sets of 10 @ 50 to finish the modified WOD (did the 30 pushups each time) - 20 minutes. My hang squat cleans are still basically hang power cleans. Finished with 10 at 30 kg and 10 with just bar (20kg) trying to get a bit more depth - they were okay but translating that to using weight is another matter. Then to rugby training and off to Bangkok 10's rugby tournament today.
Clean form pretty good at 45 lb, terrible at 95lb, so did this one at 65 lb. Cleans pretty easy, form improving. Will move up next time. Limiting factor was pushups; went to knees partway through round two, still broken. 23:17.
85lb hang squat cleans x 15 x 5
pushups x 30 x 5
Gotta stop working out with the tv on!!!
Did this one yesterday, didn't have time to post..
Only limped through three rounds...I had to cut it short to go to work, but honestly I don't know if i could have done much more.
1: 95lb HSCs 5-4-4-2
2: 95lb HSC 3-4-4-2-2 (I was having trouble with my grip and dropped the bar once)
3: 45lb HSC 7-6-2
I accidentally stopped my watch doing push-up so i don't know how long it took.
wod as prescribed.
time = 26:03
BW = 166#
WOD as Rx'd
Followed up with:
subbed 50kg for 135lb hsc
subbed 107# for 135.
approx 17 minutes w/115 lbs.
1st set was great and it was all downhill from there. Grip was an issue and it was hard to get into the squat. Great workout, thought my heart would leap out of my chest during set 4.
Done on 2/2/06
45kg on hsc. 65 kg was too much for me. Thought it better to finish than to quit.
Meyer 23:43 as Rx'd nice new blister
Jeff 29:00 as Rx'd except with 95 lbs
Five rounds for time of:
135 pound Hang squat clean, 15 reps
Wu=run 1.1 mile 8:17, cfwux3 10 rep pu’s deadhang 10 rep psup, ring dips 5-8 reps
Terrible range of motion, barely to parallel…knee pain
End with bar full squat hsc’s