I am going to droll on my pillow thinking of Squat Cleans AGAIN!

At least I'm going to be good at squat cleans with all this practice!

Awesome Awesome Awesome! I was just watching the clean videos and was wanting to do some cleans Yesssss!

Feeling pretty good today. Did a 6 minute mile. Although it did take me 10 minutes.

MORE squat cleans... AUGH!

what's a squat clean? just a clean, then a front squat?

Anyone else REALLY sore in the legs after this last rotation? The cleans should feel nice...

Cool! 135# Squat cleans again! I love the squat cleans. The load is the perfect amount for me to practice catching on the shoulders in a full squat.

Man those guys make me want to push myself soo much harder.
I'm going to go and get some extra sleep.

miano - in squat clean you catch the bar in the full squat position, stand up and repeat (vs. a power clean which generally requires a slight knee bend...)

Phew, that's a nice lookin' little WOD there.

AND a sweet match-up for the video WOD, which also looks like a good one. I gotta try these!

Just wanted to (finally) make an early post and say a big thank you to all of those who held and participated in the Crossfit Endurance Cert. at CF North Santa Cruz.

Brendan Gilliam and his lovely gf Shari were great hosts and have an unbelievably cool facility to work out of. If you haven't had the pleasure of meeting/working with either of them then you are missing out on two of the finest people that the CF community has to offer. Brendan thanks for the inspiration and motivation to make me want to train harder then ever.

Brian Mackenzie and Rookie provided a ton of insight, instruction, and guidance in all things POSE running and training for endurance sports the right way...by using CF to make you stronger and fitter than you could ever imagine and then to be able to do endurance sports the healthy way without comprimising your overall fitness.

Thanks for everything!

I can't recommend Crossfit North Santa Cruz or the Crossfit Endurance Cert. highly enough.
If you are lucky enough to live or travel to California and don't check CFNSC or CF Newport out then you are really missing out.

Cheers. J.

Great performance in the video.

Great work in the video.

What is a good sub for hspu's?

Way to represent Dutch!

Show'em how we do it down in Aggieland!

Take the gold at the games.

Freddy C...I agreed up till I saw HSPU's...The equalizer for me...

3,2,1, get in it done!

#18 - push press

When was the last time we did this WOD? Oh yeah I don't think we have... New WOD, woohoo! GET SOME!

Remember to breathe while you're upside down fellas/ladies!

I am pretty stoked today I did fran in 5m42s a full minute and a half better than my previouse PR

Coach I love the focus on the O lifts recently I have really been getting better they were easily my worst area in crossfit. Can't wait for tomarrow!

Crossfit has changed my life!!!

Nice video- I need to develop my double unders. Finally picked up my own rope- no more using the shorty ropes for me!

What a great combination here for todays workout! Looking forward to it tomorrow.

Well, I'm going to do a workout at Crossfit Pittsburgh tomorrow morning. I did one with them over my Christmas break and now that I'm home for summer, I want to become a member.

Maybe, if I'm up to it, I'll do the main site WOD tomorrow evening when my friend does it.

That video was amazing. I got 9:18 using 95# at sea level. Speal is ridiculous.

Speal is truly amazing!

I don't think people really understand how amazing. Try to do this workout with bodyweight thrusters!!

That's unbelievable.

#18 there is a good video in the exercises and demos section on variations of hspu!

Just a note on yesterdays video. I noticed one of the crossfitters wearing gloves during the WOD. I'm assuming to not destroy his hands during the pull-ups. As a trainer, so far, I have seen and experienced 2 quite harsh falls from pull-up bars and seen one launched kettlebell due to the wearing of gloves. I know we would all like to keep our hands looking pretty but unfortunately the increase in diametre (of the object being grabed) and decrease in feedback from the object or bar can end badly. I'm not telling anyone not to wear gloves hear, I just feel it necessary to share what I have seen.
After the first pull-up accident I banned clients from using gloves during WODs. After awhile I figured it might have just been a freak occurance and tried to use gloves during a WOD with pull-ups. Duringa vicsious kip I lost my grip and landed directly on my tailbone...gloves are still on the banned list not. If you can tape your hands or use chalk whenevr possible. The tape might might decrease feedback a little but does not affect diametre and has never, to my knowledge, caused or contributed to any injuries. Please post if anyone else has any comments on this matter.

Speal scares the shit out of me. Seriosuly, I'm not to sure the altitude had much to do with his conditioning, but he's an amazing man either way!

Cool WOD video.

Maybe if there is a competition at the games for "best tan" I can beat both those little f'ers at something! :-)~

Speal and Dutch kick ass! Amazing as always guys.

great video

Thanks for a great show gents, inspiring as always. Watching people do DUs like that is like watching black magic! Paul

anyone have any ideas on how to get rid of trochanteric bursitis--besides rest. it has been wreaking havoc on my leg wods--which is basically all of them.

awessome job on the video workouts. I was happy to see that the fellow that was third has a double under style similiar to me. It's like I do a little straight leg pike. I've tried to adjust it but them my double unders suck.

Why did my post not go through? Was it because it said f***king in there?

Anyway, Speal, you are a BEAST. Bodyweight thrusters. THIRTY of them in a workout in less than four minutes.

By the way, what was that last thing Dutch said in the video? I couldn't catch it.

awesome vid! LOVE dude's hair. kinda jim carey goes dumb and dumber.

gotta get those friggin' double unders down! i still look like a nerd trying every five jumps. *sigh*

I'm not a pervert or anything but I sure do like seeing those beautiful bodies in the videos. It makes for a nice 5 minutes of my day watching these men kick some a$$ and looking good doing it. :-)

Yeah,#34 that was me...
Needless to say I thought that I was in good shape... Those guys are absolutely amazing. I tried making excuses and everything. I had a leather rope that I couldn't turn, then Dutch starts with the same rope and had no problems. Bottom line is that those guys are amazing, I have a long way to go (which is exciting for me) and I can't wait to see the games this year.

Johnny B

SPEAL & DUTCH that was a great workout. When it came up me and Annie had to do it here in Santa Cruz.

Those times were smok'n

Hope to see you all soon
Zac Pine

#35 Julius - He said, "I'm comin' after him."

Man, I would kill to be able to do double unders like that. It is a VERY VERY different WOD when you can only do like 5 or 6 consecutive DUs. Out of a 20 minute workout, the Thrusters took MAYBE 5 minutes total. I admittedly haven't been practicing DUs like I should, but it's honestly because they piss me off SOOOOOOO much! (Anyone that's seen me do a WOD with them can affirm this, they are the only WODs were I end up telling my friends to 'go away' while they're cheering me on) :-(

Oh, and I forgot to mention that I definitely had the same foot cramping problem afterwards that Speal mentions.

Just a quick thanks to all the instructors at FLETC, especially Mr. Downs for acting as our gracious host. You all made us feel very welcome and I had a blast!

Thanks also to all the CF trainers and staff for helping to run a smooth weekend. I had a great time working with all of you and look forward to doing it again soon!

Best,
-Boz

how do you do the squat clean? i don't see a demo video of that exercise. do you perform the clean from the ground, stand up and then squat???

awesome video. great work to both Speal and Dutch. Can't wait for the footage of the games.

as rx'd

15:45

very poor HSPU so slow and so much fatigue

Squat cleans felt great and the practice is paying off

#43, Steve

A squat clean is a clean that involves a full squat. Ideally it is very efficient and the bar is caught in the squat position and raised. When form isn't that great, it's some kind of power clean followed by a full squat. Aim for a good efficient clean.

The foot cramping might be from doing the DU on concrete. Just a thought.

Joel

the fletc is good to go. Adrian, ditto
tj

i cant find the video for squat cleans. im new to this and love it! i read comment #10 and im still a little confused. so you catch the the clean all the way at the bottom and then front squat it up? i just want to make sure i do it right. thank you @@@

Those FLETC folks I will be seeing in a few months...glad I'm going to a cert here in June so Im ready for them when my time comes up to attend. Good to see some fellow Feds embracing Crossfit, especially on such a great instructional level as Crossfit. that gets me even more excited to attend. Be safe.
-Jake

If I can't really do squat cleans (some inherent fear of ducking under a weight that is soon to come crashing down) should I just powerclean w/ a frontsquat, but try to do the best form I can?

#26 I used gloves for a while when I was working on getting my first honest pullup. All the time on the bar was callusing and tearing up my hands. Once I could get a few pullups, I found the gloves were killing my ability to hold onto the bar because of the increased diameter. Sometimes I use tape but mostly use hot water soaks and a pumice stone to keep the calluses from getting too bad.

Any ideas for squat clean substitutions? I'm on a ship at sea and have acess to dumbells, a smith bar and a short curl bar and weights just no olympic length bar. Might try with the curl bar but will probably be too short.

#45 look at the slide shows to the right of the videos. It shows squat cleans.

Thanks

Well, its nice to finally read some legitimate reason for not wearing gloves. Usually its just, "CF'ers don't use gloves, bro, aint cool."

Now, I'm still waiting to read what good those ridiculous looking 5-finger booties are. (The guy who said they allow him to sneak up on me like a panther did crack me up, though).

that was hotness.

I would do the Squat Cleans with dumbells before I tried with those curl bars. You're going to rotate the bends in the bars right into your face. Either way, its going to be akward.

Good point Dan. Squat cleans with dumbells one arm at a time kinda like dumbell snatches?

What a beast of a WOD! Coach is pulling out some big guns of late.

Even more, he is making our life easy by specifying squat cleans so we can't argue about that. The bar starts on the floor and gets caught in a full squat. If you are familiar with the movement then skip to the next paragraph to discuss load. If not, hit up the FAQ to watch some great demonstration vids.

For those new to the moves, go real light. It wouldn't be a waste of time if you subbed in med ball cleans (There's a vid of those in Exercise and Demos, just search). For everyone else, if 135 represents a big portion of your max then scale down so you can get each chunk of 7 done in 90 secs or so. Remember, "as Rxed" is like the black belt of Crossfit, you're gonna have to put in your time before you get there.

For HSPU's check out the Exercise and Demos for some great progressions. Reduced range reps with a stack of books can be useful - or assisted reps on a smith machine, or inclined press-ups, just remember to note down what modification you used this time.

If even that is a struggle get try to get upside down anyway - spend 30 secs total each round in a handstand stretching up as tall as you can.

Cheers, kempie

PS #45 Hawk - I concur with Dan Diego, dumbbell squat cleans would be a great sub

WOW!!!

I don't believe I am quite there.. HA..nowhere even close. Looks like I have something to shoot for. Buy hey, isn't that what crossfit is all about; getting fit, stronger and an overall well being. Only wish I was in that good of shape. As Miagi says "wax on wax off"
Yes Miagi

Whew! Nice job guys....makes me wanna do some double unders....only with my shirt on! What???

Hey Dutch, when r u comin to GSX for good? WTF?

Used my new rings for the first time yesterday. Woke up today and my whole upper body feels like it's been run over by a car!

That's what i get for practicing squat cleans yesterday !!!!

Awesome vid, can't wait to see what goes down at the games!

My legs are butchered, squat cleans will be interesting. HSPU's are my nemesis right now, good that it's part of the wod....no place to hide for me.

ouch. I only did 3 rounds. Took me 17:30. My wrists are shot. That will teach me to take a week off.

3 rounds in 17:50. My wrists were shot after that. Serves me right for taking a week break!

17:30 was my actual time oops sorry for posting 3 times I thought I got blocked

As Rx´d: 25.16

omg, all you guys doing hand stand push ups, i cant even get a hand stand yet

I'm am always amazed at how humble some of these Crossfit animals are. On the video all three busted the WOD but all seemed awed by it. Crossfit does humble you but they remain gentlemen and ladies and they never brag about a great performance. I think it shows the strength of their character and their confidence.

#26 chrisfromedmonton

They sell work gloves at menard's that are snug and have a thin layer of rubber, like it was sprayed on, that are great for pullups. There's no way you'd slip off the bar.

Ya'll might have seen this already but Bingo is on the Crossfit Games website. Hilarious!

F/5'9"/138

24/m/160#

as rx'd: 14:36.

Does anyone else's form get better on the cleans when you get tired? Seemed like my body was just finding the most effecient way to get the weight up, which would be using good form. I guess I'm getting better, thanks coach. off to canoe and camp.

I was wondering if there are "top scores" posted anywhere. Me and some of the people that have been Crossfitting for a few months now did a 3 round Fight Gone Bad yesterday, as Rx'ed and I wanted to see how my score of 428 stood up. Any info would be awesome!
27/M/214lbs

m/42/199/5'11
started xfit May 08

wod completed 4 rounds 26:48, low back was feeling strained from the last 3 workout rotation and golf yesterday, afraid to push it and get injured.

115 Squat Cleans
65 Presses

As Rx'd

20:15

115 Squat Cleans
65 Presses
As Rx'd
20:15

#69 Doc logsitall.com (.org?) has all you need. The more people the better.

Letting back recover so...
WOD
95lbs squat cleans
HSPUs on wall
15:07

Next time as rx'd

m/53/180
oops! messed up on remembering the rep scheme and I only did 10 HSPU per round. Otherwise as RX'd.
18:15.
I'm guessing 3 to 5 minutes mo1re would have allowed for the extra HSPUs.
Still a total beast.

as rx'd 13:07

hspu's have been terrible lately...
squat cleans were good.

14:20

Technical question: Can I count extra points for doing this hung-over and not puking or, do I take points away for being hung-over?

18:22

This shiznit was way harder than it sounded! Cross Fit mede me its biatch today and yeah i LOVED it!
Aloha everyone!

#51 eva t
I second you on that... I'm still drooling

198.5/m/26

138lb squat cleans. HSPU to about a 2in focus mitt.

Managed to make it to the HSPU's of the 5th round by about 13.40something, then it turned to crap.

18.14.

46/m/195

toes on power rack rest as rxed 11:22

As always the elites of crossfit our just amazing.
Great job in the video very humbling.

actually did squat cleans versus power cleans this time.

115 lbs Squat Cleans
HSPU, forehead touched on each rep.
26:30

bwt:153

rx'd...11:19

The cert picture is quite funny, everyone but the coaches seems to have an odd rash on their faces. Anyway, it's good to see more agencies catching on to CF, maybe one day the regular army might do the same.

34/M/168
"As Rx'd"
11:55

Hey everyone, my first post. I started CF about 2 months ago. So far I'm totally loving it, even the fact that something in my body is always sore, ha ha.

I had a question about the WoD. My legs are super weak, makes lifts like snatches and cleans hard because I don't have the explosiveness. So would it be better to work on improving leg strength and maybe replace the cleans with squats and do maybe a slightly heavier weight or should I scale down the weight a lot and practice cleans for form?

That was a sweet workout! I got me a 10:11 tho! Hey @@@, like apples? Point-blank!

That was a sweet workout! I got me a 10:11 tho! Hey @@@, like apples? Point-blank!

Allen, after attending the cert a few weeks ago, I can honestly say that just working with PVC pipe can do WONDERS with working your legs and greatly improve your form. Heavier weight tends to mask deficiencies and if your legs are not very explosive, heavier weight will just slow you more. PVC pipe cleans and medicine ball cleans are and excellent way to develope the form and explosiveness.

M/6'4"/28/255

135 Squat Cleans
135 DB Presses
18:15

My legs are still burning from Thurs.

Meek 23/195/6'

as rx'd 14:57

Last round of HSPU...brutal

Katels 23/135/5'8

65# FS cleans
Pike's Peak Push ups on Bench

12:05

A good one

Did 1 round, HSPU sucked so I started over.

After that, 5 rounds as Rx'd, 27:32. I still had trouble with the HSPU's for the first time in a long, but I broke them up, and drove on.

# 85 Allen

I would scale down the weight and work on form. Explosiveness will come as strength increases, which it inevitably will. Form is important now.

46/m/175
Rx'd 17:02 hspu need work. Every once in a while I have to workout in a globo gym and it really makes me miss my little garage at home. Thanks coach I love these wod's

42/170

I knew that I should not have eaten at that restaurant last night, very bad...

Hang Squat Cleans as rx'd
HSPU - Back against the wall

18:26

Holy crap, some of you guys are animals.

I did as rx'd and time was 29:30, sucking wind and dripping sweat.

First time doing HSPU, but struggled through them.

#88, #92

sounds good, I'll scale down and work on form... maybe do some extra with pvc for more form practice

thanks Scott and Meeker

#85 Allen - There's a video out there with Coach doing a Q&A session at one of the certs and a question is asked: "If my grip is weak on the deadlift, what can I do to improve it?"

Coach's answer? "The answer is in the question. Deadlifting more will help improve your grip for deadlifting."

Very good video - as are all of Coach Glassman's. He's just such a dynamic speaker, all his videos are just a joy to watch.

Therefore, continue working on your cleans. The leg strength will come with continued, consistant CrossFitting.

115# cleans...around 14.5 minutes...however, I did this with Joe and cannot swear I did 5 rds...maybe only 4 rds

19/m/168

I didn't feel like resting yesterday, so I did Wednesday's again.

PMS Cindy as rx'd (second time in two days)

7 rounds + 15 pullups (Wednesday's was only 6 rounds)

JB - M/31/190cm/200

16.50 as rex'd.

Apologies to my training partner Mike as I kept farting under heavy exertion on the squat cleans - sorry man! He got me back when I was spotting his HSPU's!

Less fibre before the next killer workout!

M/48/150

CFWU x 3
Burgener WU (extra work on winging scapula)

Shoulder subs in WOD

5 rounds for time:
7 DL 135#
7 Front Squat 115#
15 HSPU (toes on Smith)

12:21

bingo, i just saw your video on the Games site. you are my new dead-pan hero! good luck at the Games!

ck

p.s. nice work on the WOD, too!

Man, Speal's videos are so motivating

home no weights
sub'd 60lb sandbag squat cleans and overhead press
16:28 my 7 year old son was keeping up running 80 yard laps and doing pushups and situp while I took my scaled back medicine... woot!

Had to scale down and had to use a smith machine for the squat cleans which was less than ideal.

5 rounds of

40Kg (88Ibs) Squat Cleans 7 reps
15 Handstand Push-Ups

14.29

Love squat cleans
Love HSPU's
Wonder what time i'll get? i'm going to kill this one

M/35/183

OUTSTANDING day today!

I had a unit Deadlift competition and DL'd a PR of 405! Very very happy. Last PR was 385.

On top of that, instead of doing todays WOD, I did Diane. I figured that since I doing DLs, I might as well do a WOD that incorporated today's WOD and the competition. With 1Lt Green timing and SSG McCoy watching, I PR'd with a time of 2:58 as Rx'd. All sets unbroken.

Not as rx'd...first time in awhile
rx'd cleans
HSPUx10 instead of 15
21:30

After watching the Dave Castro article on programming I decided to change up my workout times. Woke up at 8:30 (super early for me....I'm in college) had some coffee went to the gym at 9. Finished the warm-up lathargicly then loaded the bar and got scared s***less. I haven't felt that in a long time. It was weird I was scared, but at the same time half-awake. I don't think I woke up until round 3, but at the same time I was so freaked out. It was like doing CF for the first time again.....MESS.....YOU.....UP! GET SOME AND GO AGAIN! Great WOD and Great Journal aricle.

31:06

warm-up: 500m row 20 push upsx2

the second set of handstands killed me. After that I could get 4 at a time, sometimes 5. Amazing how sometimes you can get efficent when your losing power.

Wow are my shoulders weak!! Was down to singles the last two rounds.

Mike Mc: 19:53 as Rx'd
Gordo: 20:52 as Rx'd

Thanks for coming in for the WOD today Gordo - it was awesome!

I trained heavy squats followed by heavy shoulders yesterday. Imagine my joy when I read today's WOD. Resigned this would be just one long slog. HSPU fell back to 2's and 3's. 29'18"
M A/42 70kg 5'11" Married 5 children...very tired.

20:40

95# cleans

I just wanted to say thanks to kempie, the good advice really helps. Much appreciated.

22/M/165
-------------
Non-RX and Untimed (Working on form and deepness)
135# Cleans
Modified-Bridged HSPU (On 24" Box)

Time was probably around 40mins or so
Felt good to do deep squats.
KEEP 'EM COMING COACH!

3 rds standard warm up
5 rds
7 #65 squat cleans (still working on good form)
15 HSPU assist off dip bar

F/19/5'8"/156
Harbor City CrossFit
8:31

I killed it as much as it killed me, I love HSPU...

So i tried the RXd cleans for the first time ever today and went really light weight in order to get used to the movement and do it properly and I still managed to launch the bar right into my adam's apple. I think I will need to practice those kinds of lifts alot more before im comfortable putting much weight on the bar.
Also had to hook my feet on the bar on the smith machine to do assisted HSPUs. Felt like my head was gonna burst and my eyes were so bloodshot after i looked like I had smoked a big bowl.

On squat cleans:
It takes a lot of practice to get the squat clean. Mostly it's a matter of speed/coordination/timing to get under the bar quickly enough to catch it in the squat position. For newbies, practice this during the warmup (i.e. catching an empty bar in the squat position). For the WOD, do a power clean followed by a front squat. You'll get the same effect (i.e. you'll be winded!).

3 rds standard warm up
5 rds
7 #65 squat cleans (still working on good form)
15 HSPU assist off dip bar

F/19/5'8"/156
Harbor City CrossFit
8:31

I love HSPU, this one was fun!

what a pain in the rear end when my hspu station is taken up by people sitting laying on the ground taking 10 minute rest intervals between crunches. ugh.

for the squat cleans i used 135 just like rx'd but I had to do sometimes HSPU sometimes dips b/c of the 'others' also using the gym.

20 minutes or so. 3 rounds with dips, 2 rounds with HSPU.

love the sqcl

4 rounds:
135lb squat clean
30 incline pushups
23:04

Not as Rx'd. 7th day of Shoulder recovery and Torso/Lower Body Opportunity
5 rounds for time
185-lb Squats, 7 reps
30 back extensions (45 degree incline, arms extended)
13:56

subbed #95 shoulder presses for hspu
135# clean/squat as rx'd
8:45

I'm still working on the HSPU, so I substituted incline push-ups to maintain the intensity.

5 rounds
Squat Clean #135 x 7
Incline Push-ups x 15

8:56

M/36/6'5"/213

Video is very impressive - nice work!

I would like to comment on one thing that appears throughout the blog - it is well documented and understood that lighter lifters can lift a significantly higher fraction of their own bodyweight, especially on olympic lifts. See the following reference (amongst many) as an example and notice the records for weight class.

http://www.dynamic-eleiko.com/sportivny/library/news/nv006.html

This article even calculates out some factors for power output that consider athlete weight. Heavier athletes have higher strength but also more mass to move each rep in their own body weight, plus typically more distance to cover. If these factors make a difference in a one rep olympic lift it will surely matter in multiple reps.

I am extremely impressed by Speal's overall power output on the thruster workout, but not because the weight is at his relatively low bodyweight, just because it is a damn good time and power output for a workout that contains a heavy weight and a skill exercise wrapped into one. Awesome job!

Subbed for cindy (didnt have time to go to the gym)

15 rounds cindy as rxed. Improved with 5 rounds in less than one month. I'm impressed!

F/37/5'6"/140

5 rounds:
7-squat cleans:80# (first 2 rnds) 75# (last 3 rds)
15 HSPU (lowering to 5" stack of boards)
22:04

M/40/5'11"/180

5 rounds:
7-110# squat cleans
15 HSPU (lowering to 5" stack of boards)
26:42

33/F/5'10"/155#

off-cycle

yesterday -
Front Squat: 145x5; 3 rounds
Shoulder Press: 85x5; 3 rounds
Power Clean: 105x5; 4 rounds

today -
made up the WOD from 080518 (c&j + 400m run)
outside; 95 degrees (feels like late July!)
used 65#; finished 5th round at 19:00, then called it done - felt like I was on fire out there.

M/20/5'8/168

As rx'd 10:59

30:15 Cleans were straight through. HSPU were very broken up sets.

age 42
bwt 210#

squat cleans not very deep. HSPU assisted with heal over bar.
time: 12:25

Did the WOD from today's video instead bc I just learned to double under (with an extra hop in the middle). Killer workout.
10 thrusters, 85#
50 DU
8 thrusters
40 DU
6 thrusters
30 DU
4 thrusters
20 DU
2 thrusters
10 DU
Time: 9:45, slow

As rx'd: 14:59

Squat cleans and ridciculous humidity in the garage destroyed me. Loved it...

M/25/145

95 pound Squat clean, 7 reps
65 pound press

Time: 15:24

35 M 5'10" 195lbs CFT 1015

cfwu X 2

Asrx'd 11:51

5 min rest 4 X 400 row.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/m/180

18:00 as rx'd

Form wasn't great but wasn't bad either. HSPUs were at ~75 degree angle chest to ground.

M/39/189

As Rx'd but only 95lb sc's...

19:26

Did 135 for teh first set and had to move down to 125 but otherwise as rx'd and i got 18:57

37/m/5'11/165

msn+ohs: 3x3 70#
hsn+ohs: 3x3 70#

Five rounds for time of:
95# clean, 7 reps
30# dumbell push press, 15 reps

run 12x40y untimed

45/M/6'/180

TIME: 16:38 AS RX'D

135 POUND SQUAT CLEANS DOWN TO 12 INCH BOX.
HAND STAND PUSH-UPS DOWN TO TOP OF HEAD.

LAST ROUND SQUATS WERE MORE OF A CLEAN , PAUSE , THEN A FRONT SQUAT.

WILD HORSES...

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

forgot the time for the wod
13:18

rope jump + gwu + cfwu + bwu

WOD as rx'd:

13.08

42/5'8"/183#

15:16 rx'd

HSPU on parallettes. They're getting easier!

subd 125 power clean and assisted hspu

time 9:27

28/m/189

28:47, as rx'd

Went to crossfit pittsburgh today. Did the main site wod first:

scaled
95# thrusters, 7 reps
HSPU, 15 reps (first 3 rounds)
elevated pushups w/feet 3' high last 2 rounds
time: 9:20

second workout
100m run
21 K2E
100m run
12 push ups
100m run
21 squats
100m run
12 pull ups
100m run
21 sit ups
100m run
time: 9:43

22/m/218
As Rx'd

Time 16:45

30/m/508/205
Started out as rx'ed, but my HSPU's weakened by the end, and I went from strict to feet piked considerably. My squat cleans stayed strong with the prescribed weight.

Does anyone have a video link to a full back extension that finishes with a ham raise?

It would be much appreciated.

CCTJoey: I just watched your interview on the site and have a new appreciation for you (not necessarily all your views). I respect where you are coming from and your takes on personal responsibility.

Love the quote: This is alpha male fitness.

You won my heart with that one!

RD

m/25/200

Dustin: as rxed 16:20

Jason: 95 lb squat clean, 14:40

Didn't land in a squat clean, did more of a clean then squat. Olympic lifts are still brand new.

First 3 rounds, 115 lb squat cleans
Last 2 rounds 95 lb

First round 115 presses
2nd + 3rd rounds 95 lbs
Last 2 rounds 75 lbs

21:32

Brutal.

36/6'2"/195
Colorado Springs

Times:
21:55 - Brent
25:08 - Shane (143lbs)

We did this one out at the park. Head to grass unassisted hspu's.

Scaled this one to:

squat cleans 95lb x 7
HSPU pike on rack x 15

5 rounds 10:40

Finished up with some push press practice working up to 110lb.

I'm pretty happy, a month ago I couldn't even get a single clean at 95lb.

m/27/150

All rounds of squat cleans with a broomstick, so i did 10 in each set. These lifts are brand new to me so I'm still learning how they work, hopefully soon i can do them with weight...
1st round 10 hspu
2nd-5th round 8 hspu
Roughly 30 min for all as I forgot to set my timer.

cfwux3

125# squat cleans

HSPU hate me, hands slipping all over the floor, but I did them all.

23:27. Get some.

M.31.5'7.174
As rx'd
11:58
Ran through squat cleans, spent my time on HSPU. I find that exercise to be like bench pressing, I hit muscle failure and need more time to rest than on metcon lifts like clean or thrusters.

Did the "300" wod last night at CF Modesto. Not a great wod, but very hard. The floor wipers are terrible.

F/25/135

95lb Squat cleans
HSPU-as rx'd

16:24

This was a great one, I have a love hate relationship with squat cleans. I love what they do for me and how I feel after the workout. During the workout I am hating them, and then after it is all said and done I go back to loving them.

Thanks for the great workout!
AStreet

Oh yeah, my time was 10:19.

Did "Diane" for the first time instead...HSPUs aren't there yet.
21-15-9 reps, for time, of:
225 lb Deadlifts
HSPU

Time: 15:05.

Did the DL's continuously, the HSPU were another story! On the set of 21, I did the 1st 10 HSPU continuously (which is a PR), but then it turned into 4, 4, 3, and then finally singles on the set of 9.

Bwt: 135

As Rx'd

7:39

HSPU's were tough today mixed in with those cleans

modified hspu, 80lbs cleans
24:13

m/25/5'4"/143

as Rx'd: 31:09

I didn't think I'd be able to finish all the cleans at 135 (I weigh just a little over 1 Speal), but I paced them well. Didn't pace the HSPU very well though. Flew out of the gate, I think the first round was around 3 min. Failed hard on a lot of the HSPU, bonked my head, slipped in my own pool of sweat and did the last round in over 7 min.

Of course, as soon as I post, I see Speal rocked this one out. Awesome time man. Once again pushing the boundaries of what is possible for the little guys.

I so want to give this WOD a try but I'm at the firehall today with the limited resources. Another day, perhaps.

Today I did front squats x 3 and worked up to 225 and then got 230 x 2. Post that I did a 1K row in 3:19, wanted 3:15 but I learned a bit from the effort I put forth.

11:05 as rx'd

28yrs/M/165

12:50...need to work on the HSPU

i'm new to crossfit and i glanced through the exercises, but didn't see the squat clean listed. perhaps i just missed it, but i was wondering how this exercise is performed. is it simply a clean followed by a squat?

16:36

135 pound squat cleans.

Only 10 HSPUs per round.

M/53/153 lbs.

WU .5 on treadmill
WOD
115# SC
Assisted HSPU
10:22

Rolled pretty hard for 2 hours this morning. Out of gas now, so will put this off till later.

As rx'ed: 11:28.

My friend says it's NOT rx'ed, cause I had my belly towards the wall, not my back... I don't care what he said. He's just jealous because I crushed him. Mo-hahaha!

30/M/150lbs.

As Rx'd: 13:40

at my bwt. I should be doing hspu's so much better than I do. I can do a lot of sets at smaller reps but if the reps are 10 or above and round 3 or 4 rolls around I am s.o.l.

BW 169

9:47

Some HSPU's may have short....had some shoulder pain.

25:42, 100 pound squat cleans, 10 70lb shoulder presses per round

I'm a newbie (Still)-

I have a Q that is not answered in the faq's.

Should I use the Hook Grip, when I perform cleans?

Responses from CF veterans are greatly appreciated.

CF is the best!

I subbed 115 on the squat cleans and pushups off of boxes stacked up one inch above my knees.

18:26

I bloodied my shins, especially the right one, on the first set of cleans and it only went downhill from there.

The left one probably didn't get bloodied up because of the Mother Mary tattoo protecting it.
- Chad

95 lbs Squat clean (couldn't maneuver 135)and HSPU against a wall

9:34

CROSSFIT SUFFOLK CROSSFITTER DID THE FOLLOWING:

Larry M/22/160lbs
prescribed weight
5s each of:
135 lbs squat cleans, 7 reps
15 handstand pushup

total time : 22:35

Devin M/18/145lbs
prescrribed weight
5s each of :
135 lbs squat cleans, 7 reps.
15 handstand push ups

total time : 2728

Lee F/42/125
used 75 lbs instead
5s each of:
squat cleans, 7 reps.
15 handstand pushups

total time : 25:00

George M/22/160
used 95 lbs instead:
5s each of :
squat cleans, 7 reps.
15 handstand pushups

total time : 29:00

plus :

Lee:
400m run
100M run
5 15lb weighted uphill sprint

Larry:
400M run
5 uphill sprints
3 15 lb weighted uphill sprint

Devin:
5 uphill sprints
3 wieghted uphill sprints

George:
5 uphill sprints

Excellent work crossfitters-see ya on Monday!

27/f/140

110lb squat cleans, 7 reps
15 Handstand Push-ups

19:44

My right wrist hurt pretty bad so it was hard to extend completely at the top of the HSPU with my right arm by the end of the workout. Left arm fully extended, right bent, I definitely got some strange looks today!

28:00 95# full squat cleans, 5 head to ground then 5 head to abmat first two rounds, then 5 head to abmat for the last three rounds

4 rounds
115lb clean then squat
subbed ring pushups with (1)feet on barstool (2)feet on barstool; feet on ground with arms extended (3) feet on ground arms extended (4)feet on ground arms extended; knees on ground arms extended

13:12 out of breath, lots of sweat, but felt good.

I need to work on form some of these lifts. Will begin to use PVC pipe to get form correct then add weight as I become proficient.

9:09 as rx'd

bwt-166

26/m/195/6'3"

12:36 but had feet up on a bar assisting at times.

as Rx'd
16:30ish-clock stopped after about 3 min, then took another 13:30

Hand stand push ups took all the time. First set straight through, not so much after that.

to ref. crossfit article dated july 2003
the clean

for the hook grip reach around the thumb with the index finger, middle finger and ring finger trapping it against the bar. The pinky unable to reach over the thumb stays wrapped around the bar. It will feel uncomfortable at first but after a few reps you should be ok. If your hands are small like mine you may not be able to get your ring finger around the thumb..I still do use the hook.
Its can improve your load by 50% or more!

GOOD LUCK TO YOU-hope this helps you.

did three, broken sets

10:30

m/27/175#/5'9

24:22 as rx'd
One word: humbling. I would estimate that 75% of the WO-time was spent on hspu. Really need to work on those and/or pace myself more efficently (got 14 consecutive on the 1st set (a pr) and then...broken into 4's - 1's for the remainder of the WOD). props to everyone for fighting through and especially those who got under 20 min.

I don't post on the board often enough...but Speal and Dutch, you guys are awesome.

Great two tatoos, too. (Get it? Oh man...)

22'45"
subbed 24kg kb cleans x 10 for squat cleans. done in j50 courtyard

unbelievable competition guys. dutch--better head to altitude for a couple weeks before the games-you've got a huge disadvantage not training at altitude. speal's gonna feel like he's breathing pure oxygen at aromas. your time and being only 10 seconds behind speal at 5000 feet is unreal.

Did today's not as RX'd.

135 lb squat cleans (need practice on form)
65 lb push press

16:33

M/18/145

Sorry Crossfit Suffolk I couldn't be there this morning. Did it on my own though. As rx'ed 20:55.

Btw: an astounding exhibition of athleticism displayed by Speal, Dutch and Johnny B.(?) you guys are the TRUTH.

M/39/6'0"/155
60kg, HSPUs rd 1&2 against wall, rd 3&4 with feet hooked on bar at shoulder level, rd 5 pike position with straight knees and vertical torso

27:40

Less than 5 min of cleans and the rest HSPUs.

6:09

Enjoy the weekend everyone :)

10:33 as rx'd.

m/49/154

as rx'd except subbed 136# sq clns, switched to self-assisted HSPU in rd 4 (toes on top of refrigerator)

16:45

m/43/175

cfwu x 3

as rx'd

13:04

clean/squats broken sets. Out of breath....

M/26/5'9"/180

115# Squat Cleans
HSPU

23:50

WOW, today was not my day.
24:55 as rxed.
sq cl walk in the park.
hspu for the first time in a long time put me in my place. my shoulders were dead, practiced hspu all last week to the death of me today. I was able to push through my failures with the help and motivationial ridicule from Sofaking.

thanks, I pass the belt to you Sofa.

24:51

Last two rds of HSPU's had suspect ROM.

# 189 Joe G
YEah we missed you Joe!

great time-excellent effort...very proud of you!

Have a great weekend all! BE SAFE...Lee

8:20 RX'D
still recovering from a back injury

CFWU X 3
As Rx'd: 19:53

one foot supported, other leg straight up

13:30

as rx'd except only 7 reps of hspu with 2" plate under head

15:52

42/f/5'3/110

7 Squat Clean 65#
15 HSPU

= 30:42

35
5'9"
180lbs.

8:59 as RX'd

I am lovin the new WOD's keep them coming.

M/166/5'11"

Squat Cleans 135lbs and thin band assist on the HSPU's

18:52

135# Squat Cleans
135# Push Press
29/
23:23m/5'10/195

2nd WOD ever.

ehhh i cant do a handstand!!!

full squat cleans
hspu wall assisted on rd 1, 1 foot on bar on 2nd round, two feet on bar last 3 rounds.
didn't think bar helped that much, but twice as easy as wall assisted(will probably get shin splints from pullups with toes).

16:29--probably rested too much on cleans, but would have cheated even more on hspu's had i not. much harder wod than expected.

For all the guys that are getting sub 10 mins for this wod....were your hspu's kipping or strict?
Was head to the floor on every rep?

as rx'ed, 12:00 on the dot. My buddy who's big into bodybuilding sometimes tags along for these workouts and he did same weight but powercleans into what he considered a full squat lol and HSPU with his feet hooked on the smith machine bar. These burly guys hate it when you tell them they aren't going low enough!

24:52

subbed 95lb squat cleans

25:09 Sub 95 lbs. HSPU's 2.8 inches less than full ROM.

21.m.134.65"

as rx'd
15:51

1 CFWU 15

95# 2
85# 2
65# 1
modified HSPU/ pikes off bench
20 min

Extra--ham curls, arms, HSP from squat machine

m/37/199/5'10

Away from the gym today so I made up a WOD...
Bill sent me some rings yesterday, so I had to include them.

5 rounds for time
400m run
50 squats
7 ring dips

3:42/4:00/4:16/4:52/4:10 = 21:00

First set of ring dips was broken at 5, rest were unbroken. 7 was a guess based on 25 or so strict bar dips. Will have to add some next time.

Hot as a CrossFit girl in DC area today, so doing this outside was punishing!

1 CFWU x 15

20 min
65, 85 (2), 95 (2)

Extra-- ham curls, HSPU from Squat Rack, Arms

As rx'd

14:32

Posted on youtube
http://www.youtube.com/watch?v=IBytlXtaV5s
Please view and comment.

James

34/M/77kg

16:25

like 18 min...good lord those hspu's kicked my ass....all the blood going to my brain after my heart beat is through the roof....I about passed out

29 yom 225#

as rx'd
18:47
that sucked
had to break the HSPU into 5-4-3-2-1 after 2nd set

34/M/182

As Rx'd...

I have trouble doing the squat clean in one fluid motion so I power clean the bar to the rack position and then do a front squat... probably more work than I need to but I think it's cheating to do power cleans when it specifies squat cleans... any thoughts??

28:35

Gym had some sort of event going on so I made up my own WOD
5 rounds in 21 minutes of:
500- Punches on a speed bag
25- 70# kettlebell swings
15- HSPU

Wasn't sure about the squat cleans so did a previous days WOD... well, part of it

ran 800M (7.5 - 6.5 mph)
50 pullups (65# assist)
ran 800M (6.5 - 5.5 mph)
50 pullups (75# assist)
ran 700M (5.0 - 5.5 mph)
(not enough time to finish remaining WO)
in: WAY TOO long :-(
yuck!

18:45 using 2x40# dbs so I could avoid the lux-o-gym this morning. Most HSPUs were negatives.

M/27/5'9"/165#

16:31

Full weight for squat cleans. HSPUs are down to a pad about 2-3" from the floor. I've been working on going for full range of motion, but i knew i couldn't do it for 75 reps yet.

Nicole: 16:04 sub'd 90lb cleans. Assisted HSPU's

This was my first time doing squat cleans! They are awesome! Put feet on bar a little over chest high. 16:50 I am gonna feel this tomorrow.

10:38 with assisted HSPUs. I just cant get my balance going with it.

25M/6'6"/245lbs

Man-Up
21 Ring Dips
9 KB Swings (2 pood)
6 Renegade Man Makers
15 RD
6 KBS
12 RMM
9 RD
3 KBS
1 RMM

12:51

then: bicep curl (60lb bar)
Kettle Bell Swing (55lbs)
Squat Jump

1 of each first minute, 2 of each second minute, three the third and so on until you can't complete prescribed reps in that minute.

12 minutes

Then: tabata GHSU score=8

that was supposed to be 18 Renegade man makers, not 1

M/18/5'11"/160

sub 95 pounds for cleans
Feet supported about 5' high for HSPU

21:20

as RXd' but with toes hooked on bar

8:10

I usually do power cleans in the "clean" WOD's to push intensity and time, but when forced to do full sqcl, the increase in work is very noticeable, forcing rest times where you wouldn't need them with the power clean. Great WOD!

43M/150

15:00

subbed 115 for 135

terrible form on squats. I should say, didn't really squat.

Excellent video James, that looks like the correct form for the squat clean, I think I was doing more of a power clean.

M/23/155 GregAWu

Sucked at this one, HSPUs really slowed me down. After first round just did first 5 HSPUs full ROM on a wall, then 15 more with toes on bar:

30:00 exactly.

self discipline for my terrible form: 100 pullup and 100 dips

CFWUx1
BWUx3

Subs: 80lb squat cleans and hspu to 6" block, except round 3 and 5: hspu to block 'til exhaustion then feet on rack at shoulder height for remaining of the 15.

26:47

bw 165

hspu assisted

8:33

m/45yo/5-8/150

3 x cfwu

as rx'd

15:55

Great WOD! - really tough 4 me.

as rx'd 15:48

not the best performance, just didnt feel that good. shoulders were still sore from a workout I did yesterday.

First: video was insane the games are going to the little guys this year no contest

pre: warmup with cleans and jump and land
post: cleans back extensions and L-sits

time: 11m30s A squat clean is a failed power clean and assisted hspu until I have a spotter, I have no friends it seems

Fun workout quite a few are drinking the cool-aid at work now and I feel vindicated.

40/M/165

cfwux3(no dips)

Really disappointing day for me. For some reason I couldn't do the HSPU's at all, much less improve my ROM. I had almost gotten it all the way, then today it was impossible. My first round was over 7 minutes because I decided to sub presses, then had to figure out a weight I had any chance of doing 75 of. Grrr.

5 rounds:
85# Squat Cleans
70# Presses
29:47

m/28/5'10"/162

(injury) sub 65-lb. squat clean
38'27"

Pre: 1 hour of mowing in 93 degree heat

WOD:
135# Squat Cleans
HSPU (Feet on bar at chin level)

Time: 9:51
Splits: :55, 1:39, 2:03, 2:27, 2:45
All sets unbroken (Ouch!)

Wow, I really need to reduce my rests between rounds!

Thanks Coach!

115 squat cleans
HSUS modified off a Smith
16:52

M/39/5'10"/173

Scaled to 105-pound squat clean, 75-pound shoulder presses. Five rounds in 16:56.

Pullups (6), knees to elbows (10), five rounds in 6:47.

Ran on treadmill. Finished with a 1:25 quarter-mile.

23yom 155#

as Rx'd

17:40 on account of my pathetic hspu performance.

28/F/5'4"/149lbs

Warm-up: 480m run followed by 3 rounds of-
10 squats
5 push-ups
15 sit-ups

My clean form just plain sucks, so subbed back squats for squat cleans.

5 rounds of
7 back squats, 120lbs
15 HSPUs, down to 6" block

11:21

5 Rounds of
7 x 115 lb. squat cleans (1st round @ 135 then scaled down)
15 HSPU (Modified to feet hooked over ~3.5 ledge)

14:07

I had to stop for a bit to scale the weight down from 135 to 115. I was able to do the 135lb. set, but I knew I needed to take it down to get through the workout cleanly. I usually made it to about the 5th sq. clean before I had to take a quick break to regroup. The modified HSPUs aren't very hard, I am just not comfortable yet doing them more upright against a wall. Soon though.

Quick Question: Do any of you have an incredibly difficult time fighting against your mind when the intensity goes up? When I watch videos like today's I am amazed. I have such a difficult time keeping my mind from arguing myself out of the workout -- I often mess up my count of reps, forget to check the time at the end, or just try and talk myself out of doing this stuff. I know a partner would help, but I just want to check if any of you have eventually built your mental fortitude up along with your physical fitness.

27/m/175

135# squat cleans, hspu to abmat

19:47

Jeff in VA John in NY
Jeff 48/70"/185
Subbed 115# for 135 on the cleans after first 4 reps of round 1 – forearm hurt too much
HSPU feet on pull-up rack (52”), nose to deck
5 rounds in 10:36

John 48/68"/155
Subbed 115# for 135 on the cleans
HSPU feet on squat rack, nose to deck
5 rounds in 10:45

Much harder than it appears when reading it.

29/f/113

16:12

95# squat cleans
hspu against wall

that was a fun wod,hspu were so tough after cleans. i considered doing this WOD with freestanding hspu,glad i didn't as it would have taken over 1 hour!

#132 Kasey-

I was trying so hard to beat your time! good job, your workout conditions sound brutal!

pre: wux2
post: stretching

Squat Cleans @ 25kg
Hand Stand Push Ups

17 mins 42

HSPU were more of a Hand Stand with a slight bend at the elbows.

I have bruises on my shoulders from the back Squats, bruises on my shins from DL, rope marks and bruises on my arms and upper legs from practising DU and my collar bone is bruised from front squats and thrusters. All good fun.

3 rounds:
135# Squat cleans, 7 reps
HSPU to forehead on stack of 4 25# plates (5 3/8"), 15 reps

14:45

Short on time so I did 3 rds instead of 5.

struggling today

with 95#
21:39

Got interrupted by a phone call, and company arrived early cutting the workout short. Was finishing the cleans for the 4th round. HSPUs are really not improving, doesn't seem to matter how much time I spend upside down.

40m/5'8"/202
CFWUx3
scaled 7 reps 135# full squat cleans, and 15 self assisted HSPU's
135# squat cleans x7
15 self-assisted HSPU
135# squat cleans 4 + 3
12 + 3 self assisted HSPU
135# squat cleans 3+2+2
9+6 self-assisted HSPU
135# squat cleans 3+2+2
11+4 self-assisted HSPU
135# squat cleans 3+2+2 (pukie visited the back of my mouth)
10+5 self-assited HSPU
135# squat cleans 3+2+2
12+3 self-assisted HSPU
time: 20'56

To the FLETC crew great job this weekend. Kool-Aid all around. Dan D thanks again. I owe you 3 next time. And the CF Trainers, good times for sure.

20:14. Last three sets of HSPU hooked my feet over a bar at shoulder level.

You know you're in trouble when you look at people's times before you start your workout and think "I can beat that".

I couldn't.

4km warm-up jog. 1xCFWU, 1X Burg warm up. It was 90 degrees today plus humidity so I was soaked at this point.
WOD scaled to 115# but too EZ, 135# next time.
24:35.

25/180/M

11:43 as rx

about 20 mins
sub'd HSPU with 95# shoulder press.

Those squat cleans suck the air out of you quickly...

great workout.

9:50.

Modified HSPU

46 - 6' - 210#

As RX'd

15:39

29/m/183

As Rx'd

38:38

Squat cleans all unbroken, HSPU's all singles and doubles after the first round.

I think we have a new measurement. We already have 1 pood. Now we have 1 Speal.

Handstand push-ups were a bit challenging. Time-12:54.

21/M/5'9"/150

15:45 as Rx'd

HSPU: Shoulder width hand placement, forehead to floor, toes against a wall

Really enjoyed this one! I think I could have pushed myself harder on the cleans...I took too many breathers for too long

23yom/6'2"/220#

as rx'd

17:50

this one left me literally floored...

M/36/140

@ home, 105# sqt. clns, HSPU nose to ground, HSPU limiting factor for me, sets of 1 & 2 HSPU in last round. Worked on knee bump with sqt clns. Issues w/ wrists and tape throughout...

22:45

Haven't posted in a while, glad to be back

I think the people in the gym in the small town where my cottage is think I am a complete lunatic after watching me do this sick WOD.

Had to scale down to 85% of Rx, so 115# due to a nagging shoulder injury and limited experience with squat cleans.

40 YOM 182#

14:00 mins flat

Full squat cleans, and HSPU on smith machine bar at full height with just my toes hanging over the edge, almst ready I think to move to unassisted HSPU.

Fun WOD

If Tony B, sees this or anyone who knows him can you please ask him to put the music selection at the end of the WOD video's on the daily videos because his selections are so awesome and I want to add to my workout playlist.

Post Wod did 5 X 5 Back Squats from the other day.

Teri f/35/153/5'7
85# full squat cleans
HSPUs to a 7" target for four rds, piked in fifth after a dozen attempts to get feet above head. Something about those cleans would not let it happen.

Todd m/35/160/5'10"
135# squat cleans
HSPUs with heels on wall for balance, head to floor (1st round), head to +4 to 6 inches from floor (2nd and 3rd set), piked with feet on floor (4th and 5th set).
17:58

Afterward, we made sweat angels on the gym floor!

First WOD with Brandon M from York, PA. You rocked ! We really enjoyed sharing the fun with you.

As rx'd 22:51

Teri
16:18

36/m/201

Not Rx'd

r1 - power clean + front squat and HSPU
r2 - power clean + front squat and 5 HSPU + 10 assisted

r3 - squat cleans(got more comfortable) + 3 HSPU rest assisted

r4 + r5 same as r3

Just started doing assisted HSPU's to get it over with because I hate being upside down and getting those circles around my eyes.

16:00

holy crap those HSPUs were hard after those cleans. they took FOREVER. 19:36 as rx'ed. speal u are an animal. i need to lift with you

#250

During every WOD there comes a point where my mind is ready to move on to the next set, but my body doesn't follow. I think over and over "do the squat cleans", but I might not begin the set until I have the thought 2-3...10-12 times.

IMHO a partner is the most important way to maximize your performance (other than keeping a log). I think of a partner I had that would always say - "get up wuss, don't let the weights kick your ass". I think it's still possible to build mental fortitude w/o a partner. Just surviving a WOD is often a victory.

CF is the best, ever!

37M/5'10"/165#

As Rx: 12:39

High heat & humidity for extra challenge.

27/M/5'7"/165lbs

as rx 19:52

17:31

Did 4 rounds with 135 and then dropped to 95 on the last as my form was failing.

Did 7-8 HSPUs per round. 2 on last round before almost collapsing on my head. Called it a day.

Good Times at the Globo!!!

105# squat cleans

28:19

Then when cleaning up my mess, I dropped a plate on my foot...FUN!!! Hope there is a run tomorrow!!!

Goat.

85# squat cleans. HSPUs almost to the floor, but not entirely legit.

20:05

And, the good news? I pulled a serratis on my left. It hurts to laugh. Hell, it hurts to smile. Oww...

I see FLETC still has the same pullup bars. WOW I was there like 15 yrs ago. Did anyone recognize anybody? Ha, Ha

Subbed:
60# Squat Cleans
Decline push-ups, feet below standing hip height

15:30 on the dot.

32/F/5'7"/140#

46 y/o male 154#
20:55 as rx'd
Pre: very long warm up followed by 5X5 of OHS
65/70/75/80/85
waffled on whether to do this one or the steriod cindy. Rob C looked like he was having fun so gave it ago. Back was toast by round 3 so the cleans started to slow down. handstands were pretty much 5's,3's and 2's until the last round.

31 M 6'0" 178

wod 22:20

My substitute WOD as my pulled groin muscle can't handle any stress. It's a painful reminder to myself to warmup before a WOD (I failed to do so this morning and I'm paying for it now).

5 rounds for time:

2 8' hands only rope climbs from seated position
5 full ROM HSPUs

9:30 - The HSPUs were limited by muscular failure...not much metcon in this WOD. I wish I had a cathedral ceiling!

http://www.youtube.com/watch?v=dosg_E8KaIA (wfs)

20:40 not as rx'd

thought I was as rx'd 'til i noticed in round 3 i am math challenged today, 125# on an EZ curl bar (gym challenged too). worked OK if commenter #49 is still looking.

"what's a squat clean? just a clean, then a front squat?" While not so sanguine as commenter #6 felt with this comment, I was feeling OK heading into this one, whoops. Boy, squat cleans are hard, or I am weak, or both.

1st two sets of hspu's against the wall, then started using the smith machine and had to pull a bit with my legs.

m/36/180/70"

43 yom - 175# 6'1"
as rx'd-17:43
squat cleans-7, then 4,3 the rest of the way
HSPU-5, then all singles after that.
Great WOD, 2 exercises I need to work on.

joebot,
ditto that. Some great advice I once got was from John Wopat. He said, "When you change exercises (i.e. go from HSPU to Clean) don't stand there and look at the bar, just pick it up and go right away, even if you only get a couple of reps. Pyschologically, it works. It gets you into the next set quickly and keeps the momentum going...

M/27/209

as rx'd

39:39

Cleans are pretty good now. They went fast. First time doing real HSPU's and they were pretty slow. Did them in sets of about 1-4 because of balance and fatigue. About 5 is my max right now.

Had to use 25lb DB's for squat cleans due to wrist problem

CFWU: 15min. 40sec.

5 Rounds
25lb DB Squat Cleans x 7
HSPUs (against wall) x 15

20min. 30 sec.

On a cool, rainy day in Spokane, WA I decided to stay home and construct my parallettes (design from CrossFit Journal) and hang my just received Tyler Hass Elite II rings in lieu of the WOD. I've been doing CrossFit for about 6 months now and decided I'd "kick it up a notch." What a shocker!!

After figuring out how to actually get up into a handstand position on the parallettes (with feet against the wall of course) without breaking my neck I did manage to get 5 rounds done (not 15 reps though). I was previously doing sets of 15 - 20+ HSPU with toes on bar as a subsitute, but what a humbling experience that was.

Next, moved outside to the rings....again, another humbling experience....no comparison whatsoever to the dips on bars I've been subsituting for ring dips as per the FAQ section.

CrossFit is always challenging and full of non-stop new experiences, humbling as those sometimes are.

There are some tremendous athletes that post to this site, as indicated by that amazing video. Since I work out alone and am the only one in my gym that does CrossFit, it's the videos and some of the amazing times posted by some of you that keep me motivated to do better. Thanks.

gaucoin...limited resources...a bar totaling 135lbs and a wall. Just kidding buddy

44/76/191

light warmup - CFWUx1

subs: 115# SqCl, pike pushups on weight bench

14:46

bw=240
cfwux3
26:00 w/ 95# cleans and limited rom hspu's

CFWU: 25min.

Five Rounds:
65# Squat Cleans X 7
65# Overhead press X 10

:18::30

31:27

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

A lot harder than I thought it would be.

Worked on full squat clean tech today. Slow but proud of each clean. 30:35 as rx'd

37/m/5'10"/185

115# Squat Cleans HSPU as Rx'd

18:01

37/m/5'4"/164

Squat cleans @ 117# (I did 87# on my previous Squat-clean WOD).
subbed feet elevated pushups for hspu

16:35 going back and doing extras for ones I felt were more of a power clean.

20:10 as rx'd
2:37+3:18+4:01+4:51+5:21

Ate way too much sugary food yesterday and I felt it today.

As RX'd: 30:02

I just felt weak today.

28yo, 5'11", 173lbs

Time: 27:32
As Rx'd.

The HSPU's in this one really tore me down. Made the Cleans feel like break time. Just pushed through until I was done. Kind of a full stomach too, which certainly didn't help.

#220 James

Sick video man, your form is great. Shoulda just finished off that last HSPU!!! Haha, just kidding, bada$s man.

1 set + 6 squat cleans @ 4:09, got a quick med call started clock @ 4:09 did four more full sets for a total of 14:22. Did the first rd of hspu vert. against wall and the other four w/ feet hooked on the smith machine.

44/m/153

5 rounds

95# Squat clean
7 HSPU

13:46

I cannot do those damn HSPU! I cut it to 7 so my time wouldn't be by calendar and I still ended up doing twosies. Practice makes perfect!

85# Squat Clean (Didn't have any 5# plates to add to do as prescribed weights)

19:29

The Cleans felt easy today, but the HSPUs was brutal!

115# Squat Cleans
HSPU's to 2" a.f.f.

2:15, 2:36, 3:22, 4:01, 4:01 = 16:15

Awful ROM all around... need to spend some time working on both at home.

Still gimping around on a jacked up right foot...

15:57 had to drop to 95# for the last set. Brutal. Smashed finger.

m/33/5'11/172

cfwu

subbed 115 lb for squat cleans and had to put feet up on a smith machine bar about 5 ft off the ground for hspu's.

17:11 - this really worked a few of my biggest weaknesses. I have to get better at those squat cleans!

WOD with a lot of subs...
5 rounds for time of 7x 95lbs full squat cleans and 7 (really weak) Handstand Push-ups.
Time: 15:39

20/M/132lb

finished in 26 min, HSPU against a wall. GREAT workout!

F/25/138

Handstand push ups are still pretty hard for me but I did this workout as rx'd. Did all of the hspus against the wall, but some of them were probably too shallow to really count.

Love cleans...95# feels good to me now!

17:10

Miranda
CrossFit 801

34/f/120

14:24 75# and 24"box for pu

16.41
.34/.45
1.02/1.46
.53/3
1.01/3.03
1.32/3.03

HSPUs got a lot easier when I remembered to active shoulder at the top. Got 'hair depth' on each rep, need to keep working for 'scalp-to-gnd' depth. Pools of sweat around hands; I had to wipe down the pad to keep working.

Friggin' love the clean; from the 2nd pull to the catch at the bottom and front squat, not to mention the absurd metcon blast, this movement gives an impression of putting the body to WORK.

Paul

21:43
Absolutely brutal.

M/41/175#

WOD, as Rx'd
24:54

HSPU not really nose to ground
Squat cleans A2A

m/47/185

Worked out at the new Crossfit of Augusta Ga. Had a awesom workout, Just wanted to say thanks Charlie.
Vic

26/m/6'4"/215lb

75 lb squat thrust -- doing PT for shoulder pain right now
feet-on-shelf HSPUs for 1/2 my body weight

20:32 min

32/f/5'4"/130

Okay, so... I feel so lame for being so slow on this one. Not sure what the deal is but when a full squat clean is 95#, I don't seem to be making much progress on getting them any faster.
I PR'd my BSx5 the other day so I thought maybe they'd be faster this time... who knows.

I do know that my ass is WAY in the bucket and form is good. HSPU's were to 2 stacked abmats and kipped.

32:34

Phew.
Also, could be the dang high 90's heat here in Georgia.

as rx'd 53:55 (mostly singles should have scaled)

First WOD in a little more than a few day, as I've been on vacation. Can't remember the last time I cleanded or did HSPU, and I really felt it today trying to get back into the groove of things; not only the workouts but the zone as well. Also ran 5 miles in 53:53 this morning so that may have been a factor as well. Only had a quart of water yesterday and a quart the day before that. OK im done making excuses, now.

HELP!!!!!!!! I am feeling weak as SH$T when i see girls doing larger weight than me. I just started working out again and it's been about 2 weeks doing crossfit. I feel like i am getting lazy some days because i am pissed off that I can't do more weight than a 120 lb girl

Today i did bench pushups and 70 lb squat cleans (and i had to rest because of getting out of breath) I am sweet at sports but seem to suck at weights.

Do you guys recommend any protein or creatine to take to speed up the process. I used to be able to bench 225 3 rounds of 8 when i was 160 lbs and easily do 20 hanging pushups. Now i am just an out of shape Lazy Bi@CH.

HELP/ADVICE? I am losing motivation is this normal?

30 185lb

~41 minutes.

That was so hard. I had to scale the squat cleans to 95#, which is still PR for me. I used to go even lighter than that.

HSPU was the bottleneck. After the 1st set it was impossible for me to do more than 5 at a time.

X-fitting for ~3 weeks now and I love it.

Me: 41yo/M/5'10"/176lbs

Warm Up: Greg A's Warm Up 10 reps per exercise + 5 bar muscle ups

WOD: Squat cleans and HSPUs: 15:24

135lb Squat Cleans: All reps full squat cleans with deep squat at the bottom, all the way down to open hip at the top. First set unbroken, second set 5-2, the remaining sets 3-2-2

HSPU: I use three five pound plates (about three inches) as a bumper for my head at the bottom. I did the first set unbroken and the last four sets 8-7.

Cool Down: 5 bar muscle ups.

I don't know about anyone else but my shoulders take forever to get stronger. It is my weak spot for sure. At this rate, it will take me to the end of the year to get good at HSPU to the floor. That's Ok, in five years I will not even worry about HSPU, I'l just smoke through them.

On an excellent note, Lysa got ten kipping pull ups in a row today for the first time, most excellent my love, great work.

Have Fun, Train Hard,

Billy

30/M/170

95 lb Squat cleans
HSPU w/ feet hooked on Smith machine bar. Head to floor.

15:10

31/M/170

CFWU X2

AS RX'D..
14:53

m/32/165/5'8"

not as rx'd

11:14

115# squat cleans
hspu w/ heels against a wall. Body straight and vertical throughout. Time pretty much split between squat cleans and hspu. First set got thru hspu w/ no rest. After usually split it up in 5's, or 7, 6 & 2
Took about a month off crossfit as I moved. But still love it

Alex
Toronto Firefighter

Age 52/BW 250# subbed single arm snatches w/55# "big bar" (7/side) and SA presses w/55# "big bar" (15/side). 21:12; this one hurt, in that good way. I second Robert Sutherland's "Wild horses couldn't drag me away." Stan K.

Feeling almost back to normal. Out of town for the Everett lifting seminar. Ready to lift heavy but not an option. Found a heavy chunk of concrete behind Mark's house(30-40#)
modified workout

Lots of snatch practice at seminar today. Hit PR for full squat snatch at 135#

14 squat cleans with rock
10 handstand pushups against side of house
AMRAP 20 minutes
6 rounds and 2 cleans

CFWU
Jump rope
40 reps (both, alt, left, right)

WOD as Rx'd
16:46

SCL's felt pretty light, form must be gettin' better. HSPU's on the other hand... not so much.

23/F/144

40:08 or something quite long.

93# full cleans (easier)
54 HSPU to 1 yoga block (very, very time consuming and hard)
11 HSPU with feet held

After HSPU #54, my man (who had finished the wod minutes before) kindly assisted and held my feet. Suddenly, I was knocking the rest out, each to the ground. Need to figure out that stability!

mod CFWU x 3
10:14

M/22/215

RxD 15:14

run mile 8:30

3 rounds in 21:34

29 yom, 180 lbs

22:15 as rx'd

#100 x 7 x 5
mod hspu x 15 x 5

16:38

As Rx'd: 22:08

HSPU were hands down the toughest part of this WOD. Haha..ok, but seriously, they killed my time. 135# cleans for reps are tough on me, but I am pretty new still to HSPU as rx'd and they eat my time. It will get there though.

M/21/160/5'7"

As rx'd: 10:27

41/M/170

Scaled squat-cleans to 125#

HSPU Forehead to floor

21:15

Sub'd 95lbs for the squat clean

18:22

I've seen improvement in almost everything except the cleans and snatches; I don't think I'm doing them right. Anyone around Petawawa/Pembroke/ Ottawa that can offer some points or up for a work out?

#324

Ok, you asked. First, check out the Zone diet. Not a diet....it's a way of eating. That will help you get your weight where it needs to be, provide you with the fuel you need for Crossfit, and all around makes you healthier. Go to zone eating.com. Stay away from those supplements if you are using them only to help you get stronger. Won't work, won't last. Second, don't worry about what other people are doing, men or women. Crossfit is for you. Crossfit exposes weakness in everyone of us. It is in exposing that weakness that you identify how to get better. Just so you know....it doesn't get easier as you get fitter - it gets harder. Finally, when you finish a WOD pat yourself on the back. This is hard stuff and takes mental strength to stick with it. Once you get done congratulating yourself for your days efforts do the right thing: evaluate your own performance and strive to get better. It will happen. Just stick with it. Semper Fi!

30 years old 178
AS RX'D
11:52

as rx'd 7 rounds 9:46

m/39/5'4"/143

31:00 as rx'd

M/29/154

16:53.

-D.

23:00

Sub'd 70# thrusters for squat clean

10:00

32m/5'10"/195#
14:48

40/m/176cm/71kg

5 rounds for time
7 reps 52kg squat cleans
15 HSPUS (against wall, head to folded blanket)

22:55

Breakthrough HSPUs all in sets of 5

20:05

135lb squat cleans
HSPU using a bar for support (3.5 rnds)
finished rounds 4 and 5 with 95lb push press for the HSPU. My shoulders were smoked.

S/F
Katz

WOD : 5 ROUNDS squat cleans 135lbs, 7 reps ,
Hspu, 15 reps , 25.23.
took forever cos i kept falling on the hspu, at least this time i did them on my own without anyone to hold my legs up
then done 30 mins on the min of 4 burpees ,5kb swings,6 broad jumps,thanks to cfcs.excellent.

Sunday 6/08

Ran 38 min. at 0915 in Colombo's heat and humidity before WOD. Yuch :(

WOD - 16:30

scaled down to 115# and sub'd feet supported HSPU

Most cleans were squat cleans, although some devolved into power cleans.

Did this w.o.d. and I'm gonna post.
135# squat clean
piked hspu (piked onto a 30" plyo box)
Time: 17:19

Found difficulty in stabilization with shoulders for push-ups. Even piked I found myself at a loss quickly. It was a good combination, and those sweat angels TnT talked about were fun to make! I enjoyed getting together with you guys, we need to do it more often.

As Rx'd
13:58

as rx'd
23:51

Sick, so skipped today.

SUB 95# sc

18:00

M/38/150

As Rx'd 22:15

m/30/160 115Lb squat,clean 6:27

5 rounds
7x 115# fsc
15x 95# strict military press

19:51

5 rounds:

135 lb squat cleans x 7
15 HSPU (modified)

17:34

As RX'D 135 scl 135lb
HSPU
7:15

CFWU x3 GHD's for sit ups and stretching.
Got my PR on my warm up today. 9 on the first and 10 on my second round of kipping pull ups!! Yeah!

WOD total time: 11:56

Still working on form and did Hang squat cleans (forgot it cleans) with 55#. I was more interested in the deap squat and keep my elbows out in front than weight on this one. Just enough weight to make it difficult but not get hurt if my form is not there. first two sets, no breaks,last 3 had to break at 5 for a 3 second rest and regrip.
HSPU didn't have to break these up at all. I was tickeled. I am still NOT all the way to the groud on this (another goal)! I am now using 3 10 pound plates under my head and touching those each time. My idea is to remove a plate each time I can reach the top plate with ease. I just graduated myself to 2 plates yesterday! lol

20 stationary bike w/u

95# squat cleans
elevated push-ups (>45 degree angle)

6 rounds + 3 extra squat cleans

as reqd
21:58

51 yoa new guy...

instead, I went to the range, and used a 45 lb KB
5 swings
5 squat/shoulder press, each arm
5 swings

then a course of fire with handgun at 5, 7, 10, and 12 yards...

Did a total of ten (10) sets

as rx'd 7 mins

as rx'd 7 mins

16:42 approx. Can't remember exactly.

First 3 sets were handstand pushups, then sub'd reg pushups.

29/30/m

today was my birthday.

celebrated by racing a 5k this morning. ran it in 22:36. not bad in the humidity, i guess.

then did the workout late... 19:08 with feet on jumpboxes for HSPU.

27/m/182

22:32 as rx'd

47/M/200

Knees supported on treadmill handle for HSPU.

11:36

31/M/5'8"/150

CFWU x1
Five rounds for time of:

106# Clean 7 reps
HSPU 10 reps

22:43

The cleans really killed me.....but it felt great!

m/37/175

20:30

Sub 115 on the squat cleans for the first two sets, dropped to 95 the last three due to dangerously bad form. Man, I am a weakling. Sigh.

45/f/146 5'6 95#, HSPU 1/4 to 1/2 ROM; 26:06

3 rounds in 20 minutes. This is a tough one. I was wore out from running yesterday.

46/m/160

2 mile run w/ 2x440 mixed in

Hang squat cleans @ 85lbs (best weight for excellent form today)
HSPU at Smith Machine

10:42

scaled -
7x 40 kg sandbag
7x HSPU
- 24:13

Mine HSPU are weak

Scaled

Psuedo Squat Cleans @ 95 lbs

Did all five rounds, but twinged my back on the very last rep of my cleans (it's called losing focus).

9:36

Hope that Alleve and rest today equals ability to work tomorrow.

Amanda - I train in Ottawa. Every Saturday morning there is a Oly lifting (clean/jerk/snatch) class at crossfit mobile (www.crossfitmobile.com). Clyde and Carling area. The coach is awesome and so is the atmosphere. Hope to see you out there!
Where do you Crossfit?

F/40/120#

Subbed 75# cleans, HSPU against wall to a 3-1/2 " cushion.

11:22

as rx'ed

first two rounds in 4 mins...

16:00 total.

chest isolation workout afterwards. i'm trying to put back on some muscle and size that i've lost doing strictly crossfit for the last 6 months. lost about 25 lbs of muscle in the first 3 months going from a mainly hypertrophy workout to crossfit. the crossfit wod has become my warm up. one hellish warm up :-)

HSPU on smith machine bar at chin height.
135 lb squat cleans

10:50

Age=28
BW=187 (depending)

3 Rounds:
8:48 mins.

200 meter Sandbag Carries (#100)

M/35/183

As Rx'd 13:32

The last set of HSPU took 2.5 min. My shoulders were pretty smoked from Diane yesterday. All cleans were full squat cleans. My form is getting much better. Catching the bar in the squat and letting the bar roll back on my fingers to the full rack position is much easier.

Yes this was a tough one...by about minute 12 and two round I could tell finishng all of the HSPUs as Rx'd was going to take to long...

The last three sets I did the HSPU's with toes on the smith bar...

squat cleans felt better than I expected.

20 minutes

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As RX'd 20:00

clean form is improving. It has been hard for me to focus on jumping the weight up rather than pulling it up. HSPU the first couple rounds were unbroken the rest of the rounds were broken into 10 and 5.

29/m/222

22:14

Half way through the second round I put my toes on a smith bar for the HSPU's

M/32/199

CFWUx2, Snatches 2x5 to #115

WOD had to sub last 5 HSPU on round 4 and 5 for feet on a smith machine.
2x30 sec. handstand practice after.

Too sick to workout. Found that out mid-1st round. No more CF for a while.

2 rounds of scaled
115# "squat" clean
10 HSPU

65# 27:56

A little less than 20 minutes. I didn't time it because I knew after the "practice set" that I was going to suck.

Just didn't have it today.

CFWU
23:16
135 lbs for first 4 reps of set 1, then 115 for rest of reps/sets - still working on learning form for squat cleans

Finally did unassisted HSPU's. Nowhere near 5 sets of 15 yet, but spent about an hour just working on these. This is one of those "never thought I could do that" when i first started crossfit. Awesome

27/m/ 175

18 min.

Yes this sucked much more than it looked. I did rx'd handstand push ups. Put my feet on squat rack to help but did 15 reps each

m/27/217#/5'4"

did HSPU's with feet on bar for support

14:03

m/41/180

scaled to 95#, toes hooked on squat bar

12:00

decent for on squat cleans, need better depth on hspu

Charity-
95# SQ CLN
HSPU nose to ground
9:29

Jeff @ home
137# cleans (Unbroken)
Nose to ground HSPU (these killed me)
10:33

15:07

Feet over smith machine bar for HSPUs, 135-pound squat cleans.

25:24

Scaled to 40 kg. HSPU to 10 cm board.

I suck at all stuff w deep squat (knee and hip issue) and "deep" shoulder movements (shoulder issue).(Have neglected these movements for several years) Thus not a favorite wod for me, but I`M MUCH STRONGER COMPARED TO WHEN I STARTED 4 MONTHS AGO! I LOVE THIS!!!

31/m/5'8"/175

as rx'd
15:07

26/m/6-4/215

As Rx'd

15:43

22:02

12:40 last 3 rounds of HSPU to 4" block

42yom / 149

18:22 as rx'd

All Cleans from dead stop at bottom no bounce and no touch and go. Reset back with each rep. HSPUs hands shoulder width appart with full ROM to top and touch forehead at bottom.

Post - rope skip

F/40/130

20:51
85lb cleans, HSPUs to 1 abmat.

Jodi (F/29/109)
Trail run with Jeremy and Tony
5km - 2.5 up, 2.5 down

1 hour of Pole Dancing

Squat clean with 112#
HSPU with feet supported

Time: 10:50

15:44

Practiced handstands, almost broke back bouncing off wall, broke vase after bouncing off wall, practiced in pool.

Practiced squat cleans with 115 and 95. Did a complete set without stopping on last round.
Did push press 115 and 95 as substitute for HSPUs.

(217)

32 yom 240 bwt

wod as rx'd
135 squat clean x7
hspu's to pad and ten pound weight

time 21:39

Great workout! Had to go lighter on the cleans and needed help getting 15 hspu....

29/m/175

13:00 as rx'd

20.49
Pretty good on squat cleans, a couple of cleans without the squats, but getting better.

Handstand pushups: Did them off of back deck, with knees on deck. First time I tried them, can get more vertical.

m/33/200
cfwux3 - ring dips
20:22 as rxd
struggled with hspu

31/m/190

as rx'd

27:49

HSPUs nose to floor.

29/m/210

as rx'd: 25:22

HSPUs greatly improved, not quite nose to floor.

16:42

115# squat clean
mHSPU with feet on bar at head height

Steve
M/46/171

As Rx'd 22:03 (after golf)

M/23/185lb

Sub 90lb dumbell for HSPU

22min.

Five rounds for time of:
135 pound Squat clean, 7 reps SUB 20 pound wall ball
15 Handstand push-ups SUB Sit-ups

15:48

33yom/168/6'0"

135lb squat cleans, 15 HSPU - feet over smith bar for half, tee pees for half.

28:10

Saturday 080607
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups SUB Piked push-ups with feet on bench

31:15

scaled to 94# squat cleans
Most HSPUs were head to ground but quite a few were bangs to ground
24:32

23:44. 10 min ellip wu 20/20.

Five rounds for time of:
135 pound Squat clean, 7 reps (subbed 105 squat cleans)
15 Handstand push-ups (subbed 45/40# DB presses)

BW 178

Didn't hit start on chrono, and have no idea how long this took, but I'm sure it was slow. Had to switch to 40 #DB after 3 in the 4th and 5th rounds. Was able to do cleans unbroken, although slow.

F/26/120#

95#SquatCleans
HSPU against wall

rx 22:20

Workout buddy called to say he couldn't make it, motivation tanked and I went to bed. Slept for 12hrs straight. Roomie said she thought I was dead. Guess I needed it.

as rx'd: 16:49

21:53
60kg (135#) squat cleans
Semi assisted HSPU's. My HSPU need LOTS of work!

125lb clean squats and asisted hspus :14:03

36/M/210/5-11

14:03

I didn't like how my knee felt after the first set so I did straight cleans no squat. HSPU are really coming along. My ROM was weak the last 3 sets but that is a 2 set improvement. :-)

39:30 as rx'd

6/8/08 - 14:51 Assisted HSPU (feet over bar) no Parralettes

First time doing squat cleans, they kinda sucked. Substituted 185# shoulder presses for HSPU. Not ready for those yet. Finished in 8:30. My traps are singing!!!!

23/m/145/5'7"

34:43

115 squat cleans good form.

Suicide handstand pushups where i fall down every 6-8 pushups.

suicide today. fell on my head about 20 times. wasn't sure where i was by end of workout. Still not sure where I am. i am hating life.

25/m/195/6'2

as rx'd

9:36

m/32/164
cfwu x3

That was unbelievably hard.
5 rounds
135# squat clean
95# push press
30 minutes

38/m/241

Handstand push up w/feet on smith machine

17:12

33/M/188

as rx'd
23:50

33/M/185

36:01

HSPU done shoulder-deep on paralletes, always a hard one for me, and was certainly limitation on this one.

13.45

As rx'd

19:40

HSPUs were about 60% ROM
SCs were ugly, squat not as deep as it should be, but otherwise ok.

29/f/155

Obviously I needed more weight or something, judging by the other times on here I was done too quickly.
KICKED MY ASS ANYWAY!

75lb squat cleans
elevated push ups

8:57

as rx'd , full ROM on HSPU

34:55

75 HSPU's took forever, probably should have scaled

Only did 3 rounds as still have to do the burpees one tomorrow and am a little tired from BJJ.

40kg pound Squat clean, 7 reps
15 Handstand push-ups using leg press to rest feet on so self assist.

Time: 5:54

30/m/5'10"/230

sub'd incline pushups for handstand pushups.

~17 min

M/29/203

I did this one a little late. I definitely need to use a lower weight so that I can get full ROM.

16:04

M 35/226

done 6-8 at Station 16
HSPU nose to 45plate

10:46

27/m/175

as rx'd: 25:03

HSPU's killed me.

Awesome seminar at fletc, to say the least.
It's good to do the wod, but it's greater to do it with proper form.
Thanks Dan, and the great folks at crossfit for sharing your magnitude of knowledge.

47 5'10 195

1/2 mile jog
cfwu x 3

scaled WOD

105lb Squat Cleans
10 HSPU

My forum on the cleans suck, my right foot tend to splay out tothe right and fall back. Major effort getting foot placement correct.

135# Squat Cleans
15 Elevated push-ups

14:35

14:57

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Did three rounds with 30 kg. barbell and incline handstand push ups.

Time: 6.11

m/31/5'8"/230

used 115# (I need to work on my tech.)

12:32

23/m/187

28:00
(95# Squat cleans, HSPUs started full, ended as negatives)

ankle and wrist bothering me. Plus 4 hours of sleep and I climbed yesterday. Dude, I'm just falling apart here!

Jennie: 26 F 160 5'9"
Five rounds for time of:
95 pound Squat clean, 7 reps
15 Handstand push-ups (assisted)

Time= 12:29

95#
12 HSPU

15:15

m/27/140/5'10/

85 pound squat cleans
hspu with two telephone books

four rounds in 18:07

m/29/5'10"/162

95# squat cleans & 12 hspu's, finished in about 15 minutes.

14:10 with my feet over the smith machine bar.

cfwux3

5 rounds
135 cleans
15 HSPU (modified)

14:31

95 lb squats
did 30 piked hspu
5 rounds of 7
9:38

95 lb squats
did 30 piked hspu
5 rounds of 7
9:38

My legs still felt heavy from the squats 5x5 on Friday.

As Rx 22 minutes

Cleans need a lot of work to learn how to extend and shrug
HSPU went deeper today than usual, forehead to hands. Feet were elevated on safety bar on squat rack so not in a true full handstand

48/M/215

38:51

HSPU only slightly modified. Feet on wall, facing wall. Hands about 3 feet from wall.

Lifts as RX, (Form not the best)
HSPU modified over a curling bench.

17:33

24/m/185

Started the Zone today. I think its really going to improve some things.

sub 95# cleans
sub kipping HSPU after first rnd

25:00

Kelly G:

sub 12.5# DB cleans
sub PUs with knees on bench

17:12

justin 34/m/212

did this right after "Griff". Bad idea.

135 lbs squat cleans;
sub'd PP for HSPU
(155 lbs first two rds; 135 lbs last three rds)
32:00 ow.

m/31/219/6'

CFWU x 1

As RX'd, HSPU on smith machine bar set at shoulder height.

13:45

~24 min

Did Hang Squat Cleans 3 rnds 135, 2 rnds 115.

Mel F/128
5 rounds for time

Pyramid up from 70 lbs to 95 lbs
to work technique on the 7 Squat Cleans

(my friend's first time doing squat cleans)

15 Freestanding handstand push-ups (no wall)

18:47

Eric M/25/230

Same on 7 Squat Cleans (first time went well!)
15 handstand push-ups, piked on wall

19:15

35 M 165#

As Rx'd

11:33

40m,72/220
as RX'd ft on smith for HSPU
sq cl felt solid
16:50

pretty highly modified...
3 rounds
115# squat cleans
15 handstand push ups

then

14 x 115# c&j

did this workout in 20:25

subbed 10 HSPU per round

37:20

as Rx'd

18:32

145lbs/31yoa

5 rounds for time of:
135# squat clean, 7 reps
15 HSPUs

Time: 23:31

This was a lot harder than I thought it'd be. I was going head to floor on the HSPUs for the first 2.5 rounds then had to put one of the plyo discs under my head. I tried 3 reps with two plyo discs in the 5th round, but that was too easy.

As Rx'd
9.57mins

200# 46m

25:42, did first set of cleans unbroken, then the wheels fell off. hot and humid today and limited ROM on the HSPUs, but heels on the wall.

14:34 as rx'ed, two days later on Monday the 9th. This WOD is no joke and I underestimated it greatly. I think if I was fresh I'd be more in the 12 minute range because my arms were smoked from Tabata Something Else yesterday. The cleans were rough and I thought I'd be quicker there but I was breaking them up by the 2nd round. HSPU started okay but went south quickly; unbroken in the 1st round then to 5's and 3's then 4 to 5 at the start and then finishing with singles.

Obviously two exercises I need to keep chipping away at. This was the first time with high rep 'heavy' squat cleans since my ankle injury and I could tell, the pop was there but getting out of the bottom was hellish. Still a decent time but a better effort is needed.

115 lb cleans and HSPUs with toes hooked

14:17

HSPUs were real slow

M 29/ 195/ 6'2"

Did a shoulder workout out two days prior...grrr. As Rx'd: :16::30

did Kipp HSPU, head touching everytime.. was awesomely hard. Did first two sets unbroken in 4 minutes...LOL.. was nothing but downhill after that.

M/51/6'/195

cfwux3
5 rounds for time

7 - 95# squat cleans-1st time full squat cleans
15 - dumbbell shoulder presses 35#dbs

time: 19:41

I knew this would be hard, and the squat cleans really had me breathing hard. But I was pleased to do squat cleans for the first time, not power cleans, or hanging squat cleans. I think I could have done 115, just would have added some time. My heart rate was screaming.

9:40 sub 95#pwr Clean, hspus on parallelettes
wu-30 min lvl 8 prog till one minute after peak then lvl 10

32yom@195lbs
Hung toes on bar in the top pos on the squat rack for HSPU.

10:31

m/24/205

modified HSPU rest as rxd

15:12

As rx'd

15:32

Not bad, but running backwards was a little difficult. Fun though!

I'll be prayin for Griff's fam tonight. Thanks to people like him, I was able to run tonight, and for that I am smiling.

Well, that was dumb, I obviously posted in the wrong place. :)

After Day 1 of the FLETC cert, did one of my favorites with Jill, Chuck and Adrian.

3 Rounds for time:

Row 500m
15 Burpees to the 24" box
15 Dumbbell Thrusters (#30)

15:33. Not a pr, but hard work anyway.

Dan D.
www.CrossFitStickers.com

As rx'd:
32:01
Man I'm weak...

135sc
2 rounds HSPU + 3 rounds HSPU w/toes on 24"box
18:00

200#

16:53 as rx'd

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie-26/135
55# squat cleans, modified HSPU
10:55

Nic-28/175
WOD as rx'd
13:23

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

M/46/145

CFWU3

HSPU's leaning against wall, forehead to floor
HSPU's slowed drastically after the first 2 sets.
29:25

38m 185
hspu against the wall (who can do free standing?!)
16 minutes (wall clock)
painful

5 rounds
7 111# cleans
15 HSPu"s
5:35

done day before yesterday 6/7/08

breakfast: run 46 minutes = 6.1 miles

work work

back to the big box for

run 400m, cfwu, warm-up cleans

WOD:
5 rounds for time of
7 x 95# full squat cleans
15 x hspu (vertical agnst wall, touch forehead to floor)
time = 10:17

ooo so wanted sub 10! thought i wuz gonna get it too, until the hspus got super hard in the 3rd rnd. methinks my pushing muscles were tired from all the deep tissue massages i had to do at work. haha

as Rx'd

19:10

as rx'd:
18:00 mins.

with 50lb dumbell full squat cleans. hspu's 2 inches from the ground due to high volume.

I think the dumbells made this much harder even though I used less weight.

oops forgot to post my time.

16:33

m/37/175/6'2

as rx'd: 21.18

some of the HSPU had suspect ROM however. Did the burpie/pullup WOD yesterday and was feeling it today.

Burpies kill me. Kinda like HSPU's.

20080609 2000
CFWU 15 x 3 (OHSs pvc-15kg-20kg, 15-10-10 ring dips)
WOD080607: Five rounds for time of 7 Squat Clean (60kg), 15 HSPU; as rx’d with feet-on-bar HSPU in 16:35

48/m/140
115# cleans
115# push press
25:12
but was interupted twice for emergency calls. stopped clock each time

BW 70kg

15.26
as Rxed

few days behind.

cleans as Rx'd
hspu facing wall hands about 18 inches from wall

24:50

25m/5'10"/185
cleans as RX'd
30 pound dumbell presses x 15

time: 17:40

5 Rounds
95LB. SQT. CLEAN
HSPU-30 SEC. HOLD
13:57

27/m/180

16:10

16:20 as rxd.

All sets of cleans unbroken.

165/29/m/5.9

16:20 as rxd.

All sets of cleans unbroken.

165/29/m/5.9

14:57
still can't do full on HSPUs though - rested feet on a bar

25/5'9"/136

11:59 with 39kg cleans and band-assisted HSPU (blue band hanging on green band)

28/M/180/6'

13:49 with feet on top of fridge for HSPU

16:30 as rxd

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups (sub'd 100# shoulder press)
24:36

15:18

scaled:

5 rounds
100 lb squat clean
75 lb shoulder press that turned into push press by the 4th round.

19:00

I'm working on handstand pushups but can do only 5-6. Trying to build the upper body strength with the presses.

m/30/230

18 min (modified hand stand pushups on box)

23/m/195lb
16:14 RX

39m220

incline pushups, 115lb cleans

20:30

should have done 125lb, last round of pushups took forever

m/40/205

Pretty tough, cleans seemed to get better at the end though

22:19

rx'd in 19:29

sweatin' a river today. HSPU's were tough the last 2 rnds.

Lousy day, was still really sore in the groin from squats 3 days ago. Had to scale the last 3 sets to 115lb because I kept missing.

24:11

135 pound Squat clean, 15 HSPU
Completed in 27:20. The first 10 HSPU I did were full reps, I dropped down to sets of 5 that were somewhat partial. Couldn't go all the way down on those.

26:15 as rx'ed

Age 36
BW 185

CFWU 2x15

14:11 as Rx'd, though the last few reps were more power cleans than squat cleans.

14:38

110lbs squat cleans, feet on squat rack bar for HSPUs

m/29/193
As rx'd: 17:50. Time was not very good. I guess that's what I get for taking four days off. HSPUs were done nose to deck. Those killed my time.

F/34/65"/142

CFWU X 3

65lb clean - knee push-ups

This was horrible tonight - ugh 15:05.

CFWUx2 (No dips)
29:17
At least the first 8 HSPU each round were good, last 6 or 7 were with legs over crossbar. Forgot to try the kip, which might have helped.

As rx'd:

22:27

Scaled down to 95# Squat Cleans. Wall-assisted HSPU's. Not nearly as pretty as A Martinez'. 24:38

5 rounds for time of
40#DB cleans x 7
10 HSPU

27:58

12:35 as rx'd, hspus were weak point

weight scaled down on cleans
40k x 7
adjusted HSPU x 15
26:52

M/21/163/5'10

35/m/180lbs/71"

7 repetitions of 135 Squat Cleans
15 HSPUs

Substituted 95 lb push-press for HSPUs
Completed only 4 rounds
Tacked on 50 squats at end

30:08

as rx'd:

25:38

18.50
Flew through cleans. HSPU poor after 2nd round. Last round kept eating floor every 2nd rep.

18.50
Flew through cleans. HSPU poor after 2nd round. Last round kept eating floor every 2nd rep.

M34/85kg

CFWUx3 -D P7

WU: Squat Clean 40kgx5

SquatClean 60kg
Subbed HSPU with SP 40kg (half rep).
Could probably have managed 45kg, but first round with 50kg was way to heavy.

23 min, handstand pushups just sets of 10

m/30/161

as rx'd

15:38

cleans were slow

18:40

cleans felt good until the 2nd set...strength is suck'n

subbed 100 lbs cleans and HSPU to 2 inch foam.

25:00

big improvement on the HSPU

35/f/160

75# cleans
20# DB shoulder press (HSPU sub)

37:48

m/25/6'3"/206

did cleans instead of squat cleans (knee hurt)
and handstands as rxd

16:45

thought i was going to die

35/f/160

75# cleans
20# DB shoulder press (HSPU sub)

37:48

subbed 50kg squat cleans:

17.47

Did this on the 6/10/08 w/ Howell. New to squat cleans and not very strong @ hand stand push-ups so we both alternated each doing one set of 135 squat cleans for 7 reps, then 10 hand stand push-ups on the wall with the help of a spotter. Broke the set of 10 down to two sets of 5 short rest in between. It was tuff.

M/38/215

Caught-up late on this one. Subbed 115lb cleans and smith machine HSPU's.

12:28

Best form on cleans to date.

cfwux3
24:ish
Clean as rx'd, HSPU - one legged assisted over bar.
After the makeup of the squats the day before, this was tough and a little slower than I wanted!!!

I should have taken a rest day. 3 rounds in 20:29.

22:00 w/120 lbs

38/M/183--Syracuse Ny
As rx'd (wall assisted): 12:17

33/m/224/5'8"

As Rx'd 10:25

I own this one next time around.

subbed 50kgs and handstand off bench

13.11

33/M/189

16:44 as rx'd

27/6'8"/210

26:49

M/39/5'8"/70kgs

Had to sub Squat Cleans for 88# of dbs due to no bbl in gym. HSPU against wall. Could have gone deeper.

16.28

EJJEJEJJEEJEJEJEJEEEEJJJJEEJEJEJEJEJEEEJJEJEJJEJE
M/35/170
17:45
CLEANS UNBROKE, 1ST SET HSPU UNBROKE
then hspu slowed me down a bit; wrists hurt a bit

(done 6/9 after a rest day or two)
115# squat cleans, 7 reps
10 HSPU's self-assisted on side of power rack
11:34...153/172
Only got through round three before stopping. Cold coming on and just have no energy today.

did 115# squat cleans.
will try 135# next time it comes up!

15:57

2nd w.o.d. of the day! I GOT ISSUES, I KNOW!

Did on 6/10/08
Subbed 65lb squatclean & 70lb mpress

time = 22:57.31

Subbed 135lb Power Cleans and Parallete Push-ups (feet on 24" box)

12:44

40kg clean, HSPU still way to go to touch the floor:-(

14:10min

the cleans suck for me dude...

25:05 as Rx'd

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Roughly 12 minutes

120 Cleans and HSPU with feet on squat rack bar.

Had to break up the reps after the first set.

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Rougly 12 -15 minutes

subbed 120#'s for the cleans and HSPU feet were on the squat rack.

22:20

squat cleans as rx'd w/135
HSPU's with feet against wall, lowering down about 4-5 inches each rep.

CFWU- minus pu's
8-40lb cleans
15-modified hspu's
14:16
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

22:47

sub'd 20# dumbbells shoulder press

J - 20 min

k - 10 min

Meyer as Rx'd 15:09
Edler- 17:52

age 18 bw 170
22:34 as rx'd

slowly catching up on missed wod's

WU
Did HSPU with feet on a waist high bar.
18:23
M/47/195#/7"

34M177
28:30 as rx'd
turned one of the cleans into a power, so did 8 the last time through.

tom:
25:00 or so.
90# cleans, 90# shoulder press.

I did this on 6/14/08 almost as RX'D.
All 5 rounds of 7 reps, 135# Squat Cleans
Only 4 rounds of 15 HSPU due to my injured shoulder feeling questionable. On HSPU my head touched two stacked 25# plates
Time: 14:18

m/34/5'9/174

CFWU - 3. Pullups on all sets. Superman raises. Burgener WU

26:25

Cleans broken - 4+3 all sets.

HSPU - Did 10 against wall each set. Then 5 with feet on pad of incline situp bench.

Could have pushed harder on cleans, but was conserving for HSPU as they were brutal.

As Rx'd

Me: 24:51
Pat: 25:00

as rx'd, though some of the hspu were questionable.

TIME - 26:54

M/27/5'8"/185

WOD scaled:
5 rds of:
115 pound Squat clean x7
15 Handstand push-ups (piked)

27:46
I wonder if all the alcohol I drank from two nights ago affected this performance.

Scaled first round to 52.5KG, rest to 50KG squat cleans. First round 15 Push ups with feet on chair. 2nd round 15x30KG press. Rest rounds subbed standard push-ups.
17mins.

i apparently did this WOD in .6 seconds or I accidentially hit my start timer twice on the stop watch... not sure which, but i have an idea

M 36/64/158 Completed on 17 JUN 2008
CFWU 3X15
as rx'd 24:30

F 54/59/105
4 rounds 35lb FS Cleans (7ea) & 8 PU w/ feet on chair 14:40

16:04

135# power cleans

Rx'd
16:58

20:21

just completed workout, not for time
-cleans were a total train wreck - my legs are wasted from squats the other day / lack of working out with baby; I had to stop and stretch every couple reps b/c inside thighs nearly cramping; I can barely walk now

25:37
hspu need major work - facing wall - lot of 2's and 1's at end of each round
no excuses but for future reference: 7:00 am after 12 hr shift

30/M/180

First set of HSPU against the wall, the remainder with toes over bar on rack. Cleans as rx'd: 16:11.

17:00 min...approx. but damn close.

115 Squat clean... not all squats full

10 hspu on wall followed by 15 X 4 with feet on 4 1/2 foot bar.

Goal sub 15:00 at 135 Pounds.

Age 36
BW 150#

As rx'd:

20:14

HSPU slower than normal today. Probably from the Pull-up/Burpee WOD from yesterday.

27/m/232

Thought my time in the community would be a better choice. Cleaned up a flooded basement and garage for 8 hours.

22min

cfwu x 1
wod 22:13
squat cleans broken into two sets except 1st rd
each rd did hspu till failure then 15 assisted hspu w/ feet in rings

44/m/166

run 1 mile

Sq. Cleans (135 lbs) x 7
sub DB Press(50 lbs) x 15

23:19

so simple but deceptively hard, more KB snatches and SqFlipCleans, a good day.

15:00
2 x sets with 95 lbs.

26/m/5'9"/165lbs
CFWU 1x10
33:50

115 lb for squat cleans
22:00