December 21, 2011

Wednesday 111221

21-15-9 reps for time of:
135 pound Clean
GHD sit-up

Greg Amundson 3:50, Scott Puckett 4:24. Post time to comments.

TravisHittLogBackSquat_th.jpg

Enlarge image

Travis Hitt, Greenfield, New Hampshire.


"Cooking With Massie: Thai-Style Chicken Curry", CrossFit Journal preview video [wmv] [mov]


"What To Expect" at the 2012 CrossFit Tour - video [wmv] [mov] [HD mov]


WOD Demo with Greg Amundson - video [wmv] [mov]


"The whole story of human and personal progress is an unmitigated tale of denials today-denials of rest, denials or repose and comfort and ease and pleasure-that tomorrow may be richer."
- James Carroll

Posted by Pukie at December 21, 2011 5:00 PM
Comments

Hey,

Great pic Travis! I'm in Litchfield NH. Stay Strong.

Comment #1 - Posted by: Todd at December 20, 2011 5:22 PM

m/46/185

7:04

Comment #2 - Posted by: cosmo at December 20, 2011 6:26 PM

Greg rocks. He's ageless. Thanks for the inspiration.

Comment #3 - Posted by: Mark1811 at December 20, 2011 6:43 PM

Never heard of a pound clean.

Comment #4 - Posted by: richiemvp at December 20, 2011 6:59 PM

Once again, the WOD Demo is wrong.
Work out says CLEANS!!!!
Crossfit Faq states a clean is a FULL SQUAT CLEAN!!!
A POWER CLEAN is always noted as such.
When it says clean, it equals a SQUAT CLEAN!

this has been discussed countless amounts of times yet nothing is done.

Power clean does NOT equal clean
Squat clean equals clean.

And yes, there is a tremendous difference between the two, which i am pretty sure would make those short times not be happening...

Comment #5 - Posted by: Chach at December 20, 2011 7:00 PM

Chach raises a good point. Coach always preaches about terms and terminology.

Comment #6 - Posted by: Mel/38m/5'10"/175 at December 20, 2011 7:03 PM

Chach - don't upset yourself so. Every athlete has the option to do what they prefer, you do it your way and note that as such when you log your effort. All that matters is that next time you do it faster than this time.

Comment #7 - Posted by: Apolloswabbie 074" 200 47 yoa at December 20, 2011 7:12 PM

Can CFHQ please clarify the clean standards. FAQ demo shows squat clean v. WOD demos show power clean. Not mad, just want to know which I should be doing.

Comment #8 - Posted by: CBS at December 20, 2011 7:13 PM

Awesome looking squat in the photo!

Comment #9 - Posted by: Apolloswabbie 074" 200 47 yoa at December 20, 2011 7:13 PM

Wouldn't the variation of whether or not you utilize a full squat clean or a power clean smply depend on your strength?

If you are able to clean 135 pounds without dropping into a full squat, I feel that is a testament to your own ability and not reflect on a programming and/or demo problem with CFHQ.

I may be dead wrong on this and feel free to correct me if that is the case. But with every workout being infinitely scalable to every athlete's individual ability, then these should also be done to whatever the athlete's ability is. Correct?

Comment #10 - Posted by: Hugh at December 20, 2011 7:22 PM

Rhabdo here I come!!

Comment #11 - Posted by: Jay Kay at December 20, 2011 7:24 PM

I love when cleans come up in a WOD. It is the only time I view the comments to see the squat vs. power clean debate. Fun stuff.

Comment #12 - Posted by: Stump at December 20, 2011 7:26 PM

I am under the impression "cleans" in a workout mean either power or squat, otherwise it is clearly stated as power clean or squat cleans. But to ensure the same WODS are compared, its always best to mention which type you did when posting your time.

Comment #13 - Posted by: mbattisti at December 20, 2011 7:28 PM

GREAT video. Lots of commentary and direction on execution, including modifications. Seems like this gets lost on some of the mainpage demo workouts lately.

Comment #14 - Posted by: Scott Stevens at December 20, 2011 7:29 PM

I like it!..

Comment #15 - Posted by: Harry at December 20, 2011 7:44 PM

@4 richie mvp
A pound clean serious dude?
It states 135 pound clean as 135 lbs.

@5 I do not understand what the big deal is, don't get your panties in a not about the way the athletes do there exercises. Do a squat clean if you want or a power clean. We do not chastise people who sub or scale exercises so what is the big deal does it bother you that bad. Maybe you should work for crossfit as a wod DEMO verification expert to make sure the DEMO's are to your standard.

I am done my rant sorry, I love crossfit keep doing what your doing you are changing lives.


Who cares
Jeff

Comment #16 - Posted by: jeff at December 20, 2011 8:02 PM

if it was 185lbs I would definitely be squat cleaning it from the get go, but I think I will just start too fast and resort to squat cleans when unable to do otherwise :)

Comment #17 - Posted by: jason at December 20, 2011 8:19 PM

I like how you think, Jason. By any means necessary!

Comment #18 - Posted by: Ryan at December 20, 2011 8:25 PM

Clean = squat clean. Why does video show power clean?

Comment #19 - Posted by: MattS at December 20, 2011 8:37 PM

m/21/190

6:32 Rx

Comment #20 - Posted by: hugh von at December 20, 2011 11:10 PM

Is that "MOE" on the Main Site WoD Demo...?

@17 Jeff, I am with you brother. I am getting sick of these Clean v. Power Clean Nazi's. Every time it is on the Main site all everyone does is complain and argue about it. Do a full Squat Clean or a Power Clean and stop the complaining. No matter which movement you choose, you are going to get the most out your WoD as long as you keep the intensity high. Just annotate the movement in your logbook and move the f*** on.

Sorry for my rant, but I am really getting sick this.

Comment #21 - Posted by: JBarr M/29/5'11"/190 at December 20, 2011 11:21 PM

as Rx'd
8:48

Comment #22 - Posted by: TomO/45/M/200 at December 21, 2011 1:45 AM

if you want to do full cleans, do 'em.
if you want to do power cleans, have at it.

I think I just solved the problem for you all.
Thank me later ...

Comment #23 - Posted by: tim at December 21, 2011 2:22 AM

Ok so say my idea of a squat was most people's idea of a quarter/half squat and my idea of a burpee was most people's idea of a press up. Would it be right of me to post my times for a squat/burpee workout on that basis?

Comment #24 - Posted by: Lenny at December 21, 2011 2:50 AM

squat cleans
7:32
got to 15 cleans in a row before first break.

Comment #25 - Posted by: charbs 26/m/185 at December 21, 2011 2:51 AM

A clean is where you take the bar from the floor to your shoulders, can be power or full. The FAQ is not always right and needs to be updated.

Comment #26 - Posted by: Struan at December 21, 2011 3:08 AM

I also agree that a clean can be 'power' or 'squat'. The whole purpose of doing a full squat in a clean is to allow your body to drop low enough to get under the bar, am I wrong?

Anyway, I just took the bar from the ground to my shoulders with no extra squat movement added.

Time- 11:28

Comment #27 - Posted by: DanEOD at December 21, 2011 3:22 AM

i go with if they want you to do a squat clean they post squat clean. otherwise do what ever you can do faster.

Comment #28 - Posted by: jason at December 21, 2011 3:39 AM

10:14 power clean straight sit ups

Comment #29 - Posted by: Tjmahl at December 21, 2011 3:46 AM

Sn Bal X1
135-165-185-200-210(f)

2-Pos Sn X5
1x 65% = 140
2x(70%-75%)=150-160

Then wod as rx'd (PCL)
5:25

Then strecth

Comment #30 - Posted by: JoeR at December 21, 2011 3:52 AM

There was a wod demo of Annie a while back with Dave Castro. He did Annie with GHD sits. In the video he stated that any form of sit up could be done, just make a note of it in your log and do the same thing the next time to compare times. I think the same applies for the cleans, snatches, or any exercise.

It is nice to compare times with others but I think the focus is to compete with yourself, improve and have fun doing it.

Comment #31 - Posted by: JoeR at December 21, 2011 4:01 AM

I agree with richiemvp, this whole "squat" vs. "power" cleans would all be a lot easier to understand if we all just started doing pound cleans. I'm sure CFHQ will post their next video on how to properly do a pound clean!

Thanks CFHQ for yet another free Workout!

Comment #32 - Posted by: Jaime at December 21, 2011 4:01 AM

Power Cleans all the way...

Decline situps due to no GHD at my gym

4:26

finished with some muscle up drills and 225# power cleans working on heavy form.

Comment #33 - Posted by: jkel m/30/6'/230 at December 21, 2011 4:37 AM

F/37/5'3"/125
6:07
65#pwr clean
Reg situps

Comment #34 - Posted by: ashley at December 21, 2011 5:10 AM

F/28/5'2/115
6:34
21-15-9
65# clean
hip extensions (no GHD access)
plus 7.3 mile run in 60:00

Comment #35 - Posted by: paula at December 21, 2011 5:12 AM

21 reps of squat clean 111 lbs
21 reps GHD

15 reps of power cleans 111 lbs
15 reps GHD

9 reps of power cleans 111 lbs
9 reps of GHD

Time: 9:03
M/37/5'10"/191

Note: I found the squat cleans to be much more taxing and will attempt to eliminate the power cleans all together my next attempt.

Comment #36 - Posted by: Dan at December 21, 2011 5:13 AM

Rx'd - 6:53

Comment #37 - Posted by: Townsend m/28/5'8"/140 at December 21, 2011 5:21 AM

Apologies if this has already been posted.

http://www.theatlantic.com/health/archive/2011/12/eating-animals/250179/

Comment #38 - Posted by: Marco at December 21, 2011 5:43 AM

"The work we do looks hard, the work we DO is harder." Gene Williams (about crossfit)

Comment #39 - Posted by: Gene-O at December 21, 2011 5:49 AM

5:46

Comment #40 - Posted by: Kg at December 21, 2011 6:08 AM

Squat Clean = Failed Power Clean.

Hope this helps.

Comment #41 - Posted by: Have some fun people! at December 21, 2011 6:19 AM

For what it's worth, at any USAW meet (or international competition, for that matter), in the clean and jerk competition, judges don't care how far down the competitors catch the bar. The videos from the 2011 Euro Championships clearly show some competitors doing power cleans.

Yeah, I've got it...this isn't USAW or an international meet. But if the goal is to be as efficient as possible to take the bar from the ground to the rack with hips fully extended, you do what you need to do to get it there. If you need to squat clean, do it. If you can power clean, do that.

Comment #42 - Posted by: DaveH at December 21, 2011 6:29 AM

As rx'd 6:50. Did the cleans the same as Greg in the video.

Comment #43 - Posted by: Kurt M/38/190lb. at December 21, 2011 6:32 AM

M/37/185

135 lb power cleans
Incline board sit ups
12:18

Comment #44 - Posted by: Getupndown at December 21, 2011 7:04 AM

13:50 because of a overcrowded gym :-( and my weakness :-)

Comment #45 - Posted by: Micha at December 21, 2011 7:19 AM

F/38/123

90lb squat clean
GHD sit-ups
15:37

Comment #46 - Posted by: Wendy at December 21, 2011 7:26 AM

7:14

decline sit-ups, no GHD in gym.

Comment #47 - Posted by: DT at December 21, 2011 7:41 AM

6:32 rx'ed

Comment #48 - Posted by: Gabe : M/23/6'2/180 at December 21, 2011 7:50 AM

75lbs after doing heavy squats to warm up, abmat situps. Full squat cleans because I desperately need the leg work.

7:52.

Comment #49 - Posted by: brett_from_wylie at December 21, 2011 7:56 AM

2011-12-21: 8:36.

Comment #50 - Posted by: gs at December 21, 2011 7:57 AM

7:32 w/ power cleans

Comment #51 - Posted by: SB at December 21, 2011 8:05 AM

f/31/5'1"/125

6:08 RX

Comment #52 - Posted by: Kat at December 21, 2011 8:25 AM

nice work kat!!!!

Comment #53 - Posted by: dan lau at December 21, 2011 8:30 AM

13:58 as rxd

Comment #54 - Posted by: Brett C. m/30/6'0"/170lbs. at December 21, 2011 8:34 AM

8:23
Did my first bar muscle up today!

Comment #55 - Posted by: Chase at December 21, 2011 9:04 AM

4:56 as rx'd

Comment #56 - Posted by: Jeff at December 21, 2011 9:05 AM

Thanks Dan! :)

Comment #57 - Posted by: Kat at December 21, 2011 9:32 AM

power cleans @115
slight decline af situps (abs tender)
18:57

Comment #58 - Posted by: David Burns at December 21, 2011 9:48 AM

The difference between a "power" clean and a "squat" clean is important in terms of training stimulus. In oly training, one would be used to develop power, and the other would be used to develop skill/technique used at full weight in max lifts. But for the context of a CF "metcon," the two variations still offer significantly different stimuli. Are we developing power, or focusing more on a higher-skill movement that requires more quad strength for the front squat volume in this rep-scheme? As a coach and programmer, my athletes are NEVER in the dark about how a movement should be executed and what weight should be used. Before 3-2-1-GO, they have a clear understanding of what energy systems, movement patterns, and skill sets we're trying to address.

Those complaining about the power/squat discrepancy aren't expressing a lack of appreciation for free programming. They are noting an example of CFHQ not being clear about what the desired stimulus of a workout is. For the opposite, see the CFFB demos and FAQ's that clearly explain what is trying to be achieved. CF in general is criticized for being reckless and ignorant (I personally disagree), and vague WOD's make us look like we don't know what the desired training stimulus is. We have clear standard on how clean a bathroom should be, but not on which movement to execute in a workout?

Not trying to defend whining - just saying it's a fair argument!

Comment #59 - Posted by: JeffM at December 21, 2011 9:55 AM

16:46
never done crossfit before first time and i though it was going to be easy... yea rite i ran out of breath on the first set and didnt realize how slow i was going. this might actually work

Comment #60 - Posted by: argyMP at December 21, 2011 9:57 AM

7:50 as Rx'd - with power cleans; done as a sprint

Comment #61 - Posted by: TRN III at December 21, 2011 10:14 AM

I love me some pound cleans.

Comment #62 - Posted by: Ben at December 21, 2011 10:20 AM

12:21
135 lb power cleans
normal situps
Tough weight, but glad I didn't scale it down. Grip was smoked after the first set.

Comment #63 - Posted by: georgecole3 at December 21, 2011 10:24 AM

f/42/180/5'11"

135# power cleans
GHD situps... but I didn't go down past parallel. I have to work on a lot more mobility in order to do full GHD sit ups.

time: 9:54

all my cleans were singles in order to preserve the grip and the forearms... but they were steady in that as soon as the bar stopped bouncing, I was back on it.

Good workout.

Comment #64 - Posted by: JuliePlatt at December 21, 2011 10:29 AM

M/26/180

5:09 RX

Comment #65 - Posted by: Brian at December 21, 2011 10:35 AM

as rx'd

Power clean

7:22

Comment #66 - Posted by: ferb44 187# at December 21, 2011 10:43 AM

Question on scaling. I can't do 135#, so have been doing 100# instead. But even at that weight, I end up breaking the sets for a short rest in between.

Should I lower the weight until I can do 21 consecutive reps (prob 85-90#) or is it better to break up and get stronger.

Comment #67 - Posted by: Tim at December 21, 2011 10:55 AM

Clean (As Greg did in the video)
Regular Situp (No GHD)

21-15-9
Clean #135
Situp

WOD: 4:42

Comment #68 - Posted by: Dan at December 21, 2011 11:05 AM

6:56, power cleans

Comment #69 - Posted by: Joel B M/37/5'10/175 at December 21, 2011 11:07 AM

Tim #62

Breaking up the sets is perfectly fine. If you feel that taking more time for the workout by resting more often so you can handle the higher weight is what you need to improve your overall fitness then that is what I would recommend.

Hope that helps,
Pat

Comment #70 - Posted by: Pat Sherwood at December 21, 2011 11:09 AM

M/36/205/5'6"
11:50 squat cleans
While it doesnt state specifically to do squat cleans and the wod demo shows power cleans ,I know that regardless of my ability to power clean the given weight squat cleans are far more challenging. Maintaining midline stability,proper rack position and consistent power output are increased exponentially. I know that my fitness level benefited greater from squat cleans today. On another day it may be power cleans.

Comment #71 - Posted by: Bugdjj at December 21, 2011 11:13 AM

5:52, power cleans

GHDs done on a bench-press bench, hooking feet under spotter's platform. Only about 1/2 the distance back, but it is the best movement emulater I can find.

Hook grip really helped, work on un-broken sets.

Comment #72 - Posted by: JK m/28/215/5'10 at December 21, 2011 11:21 AM

We had about 90' between the clean station and the GHD. Both did power cleans.

Carole
F/53/5'6"/138

8:00, with 85#

Kevin
M/52/5'11"/173

8:52, with 135#

Comment #73 - Posted by: Kevin C.(M/52/5'11"/172) at December 21, 2011 11:25 AM

M/48/165/5'9"

12:09 as RX'd

It took longer, but I stuck with 135lb

Comment #74 - Posted by: Scotto at December 21, 2011 11:25 AM

Jeff @ home
Squat cleans and GHD sit ups
8:28

2T
PC and GHDSU
5:30

Comment #75 - Posted by: Jeff & Charity @ CF Snohomish at December 21, 2011 11:27 AM

M/25/6'2"/289

13:59.2

Comment #76 - Posted by: Dawgsrus at December 21, 2011 11:33 AM

This whole argument about "power cleans vs squat cleans" gets a little ridiculous. When I decide how to perform a given exercise I always choose which one is harder for me, and that will vary from person to person. Work on your weaknesses!

Comment #77 - Posted by: Nathan Gilbert at December 21, 2011 11:48 AM

21-15-9 reps for time of:
95 pound Clean
GHD sit-up

14:13

Episode 2 of MOD

Comment #78 - Posted by: rawhide at December 21, 2011 12:08 PM

Well, well, well the WOD enforcement bureau: Clean vs. Power Clean. It’s your choice.
Russian Squat improvement program
For overhead squat
Week-3 Day-1: 6 x 2
Then
21-15-9 reps for time of:
135lb Power Cleans
Unanchored Abmat sit-ups
6:04
M/54/6’/205

Comment #79 - Posted by: Pete In Sun City at December 21, 2011 12:14 PM

9:59

100lb power cleans and ghd's. Avg HR 173, peak 184. Awesome performance Carole and Kevin. It is always good to see Apolloswabbie on the mainsite comments page.

Comment #80 - Posted by: mas 54/M/150 at December 21, 2011 12:15 PM

7:18 as rx'd

stop arguing, do the WOD and post your time, that is all.

Comment #81 - Posted by: Aaron (26/M/5'8''/180) at December 21, 2011 12:20 PM

5:28

Comment #82 - Posted by: therozfather. 31/M/194 at December 21, 2011 12:22 PM

43/m/176cm/74kg

As rx'd

7:10

Power cleans touch and go. Much faster than drop offs.

Comment #83 - Posted by: Memuc at December 21, 2011 12:24 PM

7:11
Love that a 7 min work out has me sweating and out of breath!

Comment #84 - Posted by: Brad R M/31/6'4"/195 at December 21, 2011 12:29 PM

anyone stressed enough to get angry over squat vs power is officially required to do the workout twice, back to back. first time, power cleans, second time squat cleans.

pukie's cousin.

Comment #85 - Posted by: mtvet at December 21, 2011 12:38 PM

#24 Lenny
It would absolutely be okay to post your results as long as you described in detail how you scaled the workout to your ability. Or, if you are looking for an answer to the ethical question of whether it is right to post a time that is based on a 'less than standard' version of a lift, then yes, it is okay to post it as long as you did not knowingly perform the sub-standard movement. However, if you purposely do quarter-squats in place of half-squats and post a record time in an effort to glorify yourself and show everyone how much better you are than they are, then, no, ethically it is not okay to post the time. Ultimately, though, it all boils down to the fact that the WODs are not officiated events with line judges, referees and score keepers. The comments section is just that: a place for comments, not a score card. If you do post your times/scores, then it generally is in an effort to elicit other comments or to show others who are physically similar to the poster what they might expect to score themselves. I'm sure others post scores just to show how awesome they are and to that I say, good for you. If it makes you feel good about yourself to brag a little and you use that to motivate yourself to try harder, then post away. Just remember, there is nothing to win except making yourself better because in this forum you are only competing against yourself. So like others have said before me, do the WOD to the best of your ability, note how you did it and your score, then do it the same the next time and compare scores. Getting your panties in a bunch over the "CORRECT AND INCORRECT WAY TO DO THE WOD!!!!!" is silly.

Comment #86 - Posted by: The Good Shepard at December 21, 2011 12:38 PM

6:08

m/38/6'1"/200

Comment #87 - Posted by: Rough Robbie at December 21, 2011 12:39 PM

50/M/178
Sub'd
115 cleans
13:11

Comment #88 - Posted by: Ibzim at December 21, 2011 12:41 PM

M/42/200#'s

Buy In: CF Warmup & 225# bench press max reps= 12

WOD: Cleans RX'd butterfly situps: 6:53

Buy Out: 800 meter run

Comment #89 - Posted by: Gene-O at December 21, 2011 12:42 PM

M/22/165

Didn't warm up sufficiently.

5:58 as rx

Comment #90 - Posted by: Mike S. at December 21, 2011 12:55 PM

m/17/185lbs/6'0"
12:25
did those weird butterfly situps shown in the wod demo. should have done something harder, abs didn't feel it at all. also probably should have lowered the weight, but i guess you gotta lift heavy to get strong. 135lb power cleans

Comment #91 - Posted by: jack wallace at December 21, 2011 1:24 PM

6:39
power cleans

Comment #92 - Posted by: chris bham m/46/200/69" at December 21, 2011 1:28 PM

wow...just wow

Merry Christmas CF'ers!! Be safe and Stay Strong.

Comment #93 - Posted by: Todd at December 21, 2011 1:34 PM

7:40 115# pc 10 rep ghd each round

Comment #94 - Posted by: ccraft at December 21, 2011 1:39 PM

Warmup: Row 1k + stretching.

7:19 as Rx.

Comment #95 - Posted by: Sheldon N (M/34/6'/183) at December 21, 2011 1:40 PM

21 - power clean (135lbs)
30 - hollow body rocks
15 - pc
20 - hbr
9 - pc
10 - hbr

9:10

Comment #96 - Posted by: James M/29/5'7"/155 at December 21, 2011 1:44 PM

M/34/6'3"/200

5:18 Rx'd

Comment #97 - Posted by: Ben S at December 21, 2011 1:49 PM

6:54 as rxd

makeshift ghd at work. very wobbly.

Comment #98 - Posted by: aermio m/33/5'7"/148 at December 21, 2011 2:03 PM

Full squat cleans 95#
ghsu

9:15

JuliePlatt weight and time is awesome
Kevin C and Carole great time, on your heels.

I chose the strength side of this wod.
Slowed me down but that worked for me.
Finally a wod I can do with subbing.


Laura f/49/5'7/140

Comment #99 - Posted by: power-girl at December 21, 2011 2:26 PM

6:30

Comment #100 - Posted by: mlt at December 21, 2011 2:27 PM

11.36:27
My first wod ever.

Comment #101 - Posted by: Zach at December 21, 2011 2:31 PM

7:24 as rxd

Comment #102 - Posted by: holmes11b at December 21, 2011 2:32 PM

25/M/225/6'2"

As rx'd
6:44

Comment #103 - Posted by: DK at December 21, 2011 2:34 PM

9:30 as rx'd (power cleans)

Comment #104 - Posted by: AGL at December 21, 2011 2:43 PM

Doing a squat clean or a power clean should be up to the athlete, except for the following situations: 1) if it is designated one or the other, or 2) you are comparing yourself to another athlete(s) performance for the same WOD.

nuff said

Comment #105 - Posted by: do_b330 at December 21, 2011 2:44 PM

I am embarrassed to put this on here, but I need to be held accountable!

M/6'2"/251#/33yrs

35 min. Bike 4min alt. w/1min sprints

155#Cleans
Reg Sit-ups holding 45# plate over head

17:56

Comment #106 - Posted by: chace at December 21, 2011 2:53 PM

m/41/175

5:58 rx'd

Comment #107 - Posted by: Paul Weaver at December 21, 2011 2:53 PM

18:21 Power cleans and regular sit ups

Comment #108 - Posted by: Aaron at December 21, 2011 3:03 PM

28/m/5'11"/185to190
As rx'd(PC)
6:33

Comment #109 - Posted by: justaman - liberty, sc at December 21, 2011 3:27 PM

Sub'd 45lb DB weighted situp for GHD, cleans as rxd.
Not timed, broken into 7s mostly on cleans, w/ AJAX at PAC.

Comment #110 - Posted by: ajax at December 21, 2011 3:34 PM

7:30

First time doing cleans.

Brandin @ Keesler AFB

Comment #111 - Posted by: Brandin at December 21, 2011 3:53 PM

M/34/5'7"/195

7:30 rx'd (pwr cleans)

Comment #112 - Posted by: Jason at December 21, 2011 3:57 PM

M/35/5'4"/145lbs
Subbed physioball with feet anchored for GHD
7:32

Comment #113 - Posted by: Matt Burritt at December 21, 2011 4:11 PM

7.20
power cleans

Comment #114 - Posted by: Kyle A. at December 21, 2011 4:14 PM

switched ghd sit ups for push ups cleans as rx'd in full turnouts and scba, on air
5:07

Comment #115 - Posted by: Troy at December 21, 2011 4:25 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2. Power clean 135lbs x 2.

8:48 with power cleans
Foam roll after

Comment #116 - Posted by: Sesoku at December 21, 2011 4:44 PM

M/26/5'8/190lbs

6:53
subbed the bench as an anchor for sit ups and did hang cleans cuz i did it in my garage and didn't want to hit the ground with the weights.

Comment #117 - Posted by: Gabe at December 21, 2011 4:45 PM

M/26/5'8/190

6:53
Hang cleans since I couldn't drop the weights to the ground

no GHD, so I used a bench and anchored my feet

Comment #118 - Posted by: Gabe at December 21, 2011 4:48 PM

3:48
95# power cleans
Abmat situps

Comment #119 - Posted by: Edwards M/15/5'11/167 at December 21, 2011 4:53 PM

9:27
M/19/207

Comment #120 - Posted by: Batman at December 21, 2011 4:53 PM

M/27/5'11"/185

5:27

Comment #121 - Posted by: Ryan at December 21, 2011 4:57 PM

As RX'd

8:55

Have bumpers at the house, but no GHD rig. Have GHD rig at globo, but no bumpers. Chose globo and dealt with the hexagonal weights (my globo doesn't care if you power lift with a little drop) Touch and go rounds of 5-7ish on the cleans. GHD's unbroken.

Comment #122 - Posted by: Clayton m/31 71" 215 at December 21, 2011 5:25 PM

used bench for ghd situps

6:27

Comment #123 - Posted by: Kevin McClellan 50/195 at December 21, 2011 5:29 PM

m/32/6'0"/285

185lb power cleans

8:14

8 mins kicked my ass good stuff CF.

Comment #124 - Posted by: jeff at December 21, 2011 5:41 PM

7:30

Comment #125 - Posted by: Jason M. at December 21, 2011 5:52 PM

Rx 3:42

Male 23yo/170

Comment #126 - Posted by: Alex b. at December 21, 2011 5:52 PM

as rx'd
10:17 (pwr cln) Some amazing times posted, great motivation to continue to work harder.

Comment #127 - Posted by: sebastian m/43/180/6'2" at December 21, 2011 6:09 PM

F/28/5'7"/150

4:25


Comment #128 - Posted by: rbs at December 21, 2011 6:23 PM

10:47, at st. 9, so had to use short bar and jury rigged GHD.

Comment #129 - Posted by: ScottMacArthur at December 21, 2011 6:33 PM

WU 10 reps x3
Sampson Stretch
Overhead Squats
Sit-Ups
Good Mornings
Pull Ups
Dips
Push-ups

21-15-9 reps for time of: 10:30
100 pound DB Clean
Sit-ups

Comment #130 - Posted by: MkUltra at December 21, 2011 6:40 PM

WU 10 reps x3
Sampson Stretch
Overhead Squats
Sit-Ups
Good Mornings
Pull Ups
Dips
Push-ups

21-15-9 reps for time of: 10:30
100 pound DB Clean
Sit-ups

Comment #131 - Posted by: MkUltra at December 21, 2011 6:41 PM

32 yom, 185 lbs


6:40

Comment #132 - Posted by: Jeff Weltmer at December 21, 2011 6:51 PM

6:54 40kg

Comment #133 - Posted by: LiiT 38/m/6'1"/200lbs at December 21, 2011 6:59 PM

Did my affiliate's WOD instead:
21xBench
21xSquat
15xDL
15xGHD
9xMU
9xHSPU
500m row

8:48

used 185# for barbell movements.

did this with my brother (14:25 at 135#)

Comment #134 - Posted by: brian p m/34/5'8-1/2"/170 at December 21, 2011 6:59 PM

I totaly agree with Chach. A clean includes a full squat, always. There is a tremendous difference in work load between cleans and power cleans.

9:36 cleans (squat cleans) GHD

Jeff #16 the word is spelled knot, not "not". Totally different and necessary to get your invalad point across.

Comment #135 - Posted by: CMT at December 21, 2011 7:05 PM

Regular sit-ups. All else as rx'd.

6:20

Comment #136 - Posted by: Sinal M/32/5'9"/232 at December 21, 2011 7:15 PM

m/43/195/5'11"
row 1k

21-15-9 reps for time of:
111 pound Clean
GHD sit-up
11:17

Comment #137 - Posted by: slowweak at December 21, 2011 7:18 PM

9:07 15kg

Comment #138 - Posted by: Slugger at December 21, 2011 7:27 PM

Angel...
F/29/5'7"/140

21-15-9 of power cleans and GHD situps

9:02 with 115#

Comment #139 - Posted by: Angel at December 21, 2011 7:47 PM

as rx'd 9:50

Comment #140 - Posted by: Jeff Gebbie at December 21, 2011 8:07 PM

CMT @135 the word is spelled invalid not "invalad".

How can it be invalid when other people have agreed with my post or have posted similar comments?

Comment #141 - Posted by: jeff at December 21, 2011 8:23 PM

5:38

Comment #142 - Posted by: Jonesy Boy at December 21, 2011 8:32 PM

6:29

Comment #143 - Posted by: James Gray-Spence at December 21, 2011 10:49 PM

4:28 Did power cleans and GHD situps, oh yeah, and I'm 57

Comment #144 - Posted by: Terry at December 21, 2011 11:01 PM

11:14 scaled

power cleans
regular sit ups

Comment #145 - Posted by: tjmah/44/220 at December 22, 2011 3:29 AM

M/44/5'11"/195

21-15-9

115# Cleans
GHD sit-ups

9:44

Comment #146 - Posted by: nutfam at December 22, 2011 4:49 AM

Love to see the comments on cleans. When is it gonna make you realize that you don't think for yourself. Do whatever the hell you want. "I don't know which one to do. Coach didn't say." Pathetic.

Comment #147 - Posted by: marc at December 22, 2011 5:01 AM

2 mile run
15:02
then
21-15-9
115# Cleans
Back Extensions

Comment #148 - Posted by: dyagg at December 22, 2011 6:15 AM

2 mile run
15:02
then
21-15-9
115# Cleans
Back Extensions
9:35

Comment #149 - Posted by: dyagg at December 22, 2011 6:16 AM

F/41/5'6"/145

85#

7:18

Comment #150 - Posted by: mom to five at December 22, 2011 6:34 AM

Just getting back. Really not comfortable with cleans. Form isn't great but getting better.

14:30 as rx'd

Comment #151 - Posted by: Steve g m/27/6'3"/215 at December 22, 2011 8:16 AM

4:47 with 15kg weighted sit ups and RX cleans

Comment #152 - Posted by: Warren at December 22, 2011 9:58 AM

5:57 (Power Celan)

Comment #153 - Posted by: B. Rhaly at December 22, 2011 10:00 AM

7:56 as rx'd
PCs were a bit slow.

Comment #154 - Posted by: Magnus 26/5'8"/160-165 at December 22, 2011 10:32 AM

Just watched the video. Definitely should have watched before doing the video. I was doing full cleans which are much more difficult for me. No wonder i was slow....

Comment #155 - Posted by: Steve g m/27/6'3"/215 at December 22, 2011 10:38 AM

4:57

Comment #156 - Posted by: BH2 m32/178 at December 22, 2011 10:40 AM

6:11 rx'd

Comment #157 - Posted by: Jeff A. at December 22, 2011 11:05 AM

10:10

Comment #158 - Posted by: Chad at December 22, 2011 11:08 AM

10:10

Comment #159 - Posted by: Chad at December 22, 2011 11:08 AM

7:48 as Rx'd with squat cleans

Comment #160 - Posted by: Jetté 42/M/5'11"/170 at December 22, 2011 11:43 AM

8:10

Comment #161 - Posted by: Jerod at December 22, 2011 11:53 AM

10:01

as rx'd with power cleans.


Comment #162 - Posted by: robS at December 22, 2011 12:52 PM

M/19/5"11/190. 3:41 Rx'd

Comment #163 - Posted by: Matt at December 22, 2011 1:00 PM

8:05

As rx'd, but had to rig a bench to do GHDs. Resulted in the floor being closer and the situps being easier.

Comment #164 - Posted by: Scratchy at December 22, 2011 1:44 PM

10:39
As rxd

Comment #165 - Posted by: Matthew m/31/6'2"/175 at December 22, 2011 1:48 PM

8 minutes at 125 pounds

Comment #166 - Posted by: cort at December 22, 2011 2:03 PM

Jeff #141

nice catch on the typo.

Comment #167 - Posted by: CMT at December 22, 2011 2:42 PM

6:45, power cleans

Comment #168 - Posted by: Raph at December 22, 2011 4:33 PM

8:15, power cleans

Comment #169 - Posted by: mslo25 m/31/5'10"/160 at December 22, 2011 5:03 PM

5:57

Comment #170 - Posted by: B. Rhaly at December 22, 2011 6:14 PM

m/39/6/190
Sub'd anchored abmat sit-ups
6:59

f/30/501/140
Sub's anchored abmat sit-ups
7:19

Comment #171 - Posted by: Jeremy A. Olive at December 22, 2011 6:34 PM

So what about Elizabeth? Is a squat clean required on that WOD?

Comment #172 - Posted by: Will at December 22, 2011 6:49 PM

m/23/185

rx 4:45

caught my breath during the GHD's but fun WOD

Comment #173 - Posted by: stu at December 22, 2011 7:02 PM

M 38/5'10"/180

125lbs Rx'd
8:26

Comment #174 - Posted by: Rholl at December 22, 2011 7:58 PM

As Rx'd
3:57
py

Comment #175 - Posted by: jtoops m/27/205 at December 22, 2011 8:13 PM

5:59

Comment #176 - Posted by: darryl mcneil at December 22, 2011 8:15 PM

11:58

OMG...

Comment #177 - Posted by: BrandonLee at December 22, 2011 8:36 PM

8:40
* used 185#

Comment #178 - Posted by: Nick at December 22, 2011 8:58 PM

15.17. Touched floor behind me on all situps.

Comment #179 - Posted by: Elliott Harding at December 22, 2011 10:56 PM

6:04 rx

Comment #180 - Posted by: Stump at December 23, 2011 12:04 AM

M/45/6'7"/250lbs
accidentally Squat clean, couldn't do more than 40kg
15-12-9

9:45

Comment #181 - Posted by: Jan at December 23, 2011 4:21 AM

16:06

Comment #182 - Posted by: Storm at December 23, 2011 5:57 AM

as rx'd with sit ups on Roman chair

6:56

Comment #183 - Posted by: Bells at December 23, 2011 5:58 AM

16:06

Comment #184 - Posted by: Storm at December 23, 2011 5:58 AM

6:54 Squat Cleans

Comment #185 - Posted by: JDisch at December 23, 2011 8:49 AM

9:52 with abmat situps

Comment #186 - Posted by: gb 44/m/71"/185# at December 23, 2011 9:04 AM

12:44

As rx'd

Comment #187 - Posted by: Cleveland at December 23, 2011 10:47 AM

7.03 as Rx'd

22/m/5'11"/169

Comment #188 - Posted by: Logan S at December 23, 2011 11:18 AM

4:57 Rx'd

* power cleans

Comment #189 - Posted by: MarcusG 30 5'9" 160 at December 23, 2011 1:37 PM

7:43 as rx'd

45/M/5'9"

Comment #190 - Posted by: Jim Serpan at December 23, 2011 2:40 PM

M/42/5'8"/170

115 lbs on the cleans
GHDs

12:00

Comment #191 - Posted by: Jon at December 23, 2011 2:56 PM

75 lbs clean- 10:00

Comment #192 - Posted by: thinlizzie at December 23, 2011 5:15 PM

7:29 as rx'd

Comment #193 - Posted by: Eli Saggy at December 23, 2011 5:22 PM

rx'd: 6:58

Comment #194 - Posted by: buzz at December 23, 2011 5:53 PM

rx'd: 6:58

Comment #195 - Posted by: buzz at December 23, 2011 5:53 PM

3:59

95lb hang cleans

32/M

Comment #196 - Posted by: Jase H at December 23, 2011 7:52 PM

75 lbs clean- 10:00

Comment #197 - Posted by: em :) at December 23, 2011 10:36 PM

Day 1 back after 3 months off:

As rx'd: 10 mins (broke up cleans 12-9, 8-7 on 1st 2 sets).

Comment #198 - Posted by: dsm19 M / 32 / 6'0 / 210 at December 24, 2011 3:33 AM

6m5s

Comment #199 - Posted by: dcestnik at December 24, 2011 9:58 AM

89# cleans

8:15

Comment #200 - Posted by: Brian R M / 49/ 6'2"/ 184 at December 24, 2011 11:33 AM

no GHD, so subbed normal situps. 133 lb cleans since my weights are metric.

4:30

M/37/6'1"/193

Comment #201 - Posted by: Phil at December 24, 2011 11:57 AM

10:06

Comment #202 - Posted by: Pacers at December 25, 2011 3:52 AM

10:34. Sadly, first workout in a week.

Comment #203 - Posted by: Michael m/49/5'9"/170/MI Survivor at December 26, 2011 6:29 AM

Okay. Apparently there's been a paradigm shift. Since when are POWER cleans the DEFAULT when a WOD says "Clean"?!?

I wish if HQ was going to post a demo video that it would be in accordance with their standards. {Paragraph 2.15 of the FAQ: "Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat."}

Comment #204 - Posted by: Optio CrossFit at December 26, 2011 7:49 AM

11.33, squat cleans, awesome WOD!

Comment #205 - Posted by: Apolloswabbie 074" 200 47 yoa at December 26, 2011 11:59 AM

10:00

Comment #206 - Posted by: gmm at December 26, 2011 1:45 PM

Great photo, but how did the log get there?

Comment #207 - Posted by: Gar at December 27, 2011 5:41 AM

CFWU x 3

#95 cleans, little to no squat in most
GHDs on swiss ball

12:40

Comment #208 - Posted by: F15EWSO M/49/180 at December 27, 2011 8:58 AM

6:31 as rx'd

Comment #209 - Posted by: Brian M/30/176/5'9" at December 27, 2011 10:08 AM

6:31 as rx'd (power cleans)

Comment #210 - Posted by: Brian M/30/176/5'9" at December 27, 2011 10:09 AM

15/12/9 135lb clean 21/15/9 unanchored situps
7:28

Comment #211 - Posted by: ecp2 at December 27, 2011 4:07 PM

7:15 @ 115#

Comment #212 - Posted by: Crossfit Chris at December 27, 2011 4:44 PM

m/38/5'9/180
CFWU-3. Fr home. Superman. Burgener. DU.
14:14
Sq cleans terrible again. Hip extension better, but still not real good. Not very good with knees back - push bar back with lats. "Sit back in chair" on catch - stay off of toes.

Comment #213 - Posted by: jrm at December 27, 2011 6:44 PM

5:00 as Rx

Comment #214 - Posted by: Brad Astin at December 28, 2011 3:17 PM

24:13, 115lbs squat clean (27 Dec '11)

Comment #215 - Posted by: NAMWIZ at December 28, 2011 4:08 PM

power cleans

5:40

Comment #216 - Posted by: MikeyPaul - M/30/5'8"/170 at December 28, 2011 5:29 PM

12/29/2011

Sub'd Power Cleans:

11:55

Comment #217 - Posted by: TommyKrackCorn at December 29, 2011 11:23 AM

21-15-9 reps for time of:
135 pound Clean
GHD sit-up

13:57

Comment #218 - Posted by: RHJ at December 30, 2011 10:29 AM

21-15-9 reps for time of:
135 pound Clean
GHD sit-up

13:57

Comment #219 - Posted by: RHJ at December 30, 2011 10:29 AM

M/37/133 lbs/ 5'-6"
As Rx: 8:40
I had to go across the gym and up a flight and a half of stairs to get the the GHD area... that takes about 30 secs. each way.. so I would say that I wasted about 2:30 or more running back and forth.. of course there's a little built in rest between movements that way, so I was jumping right on the next movement, but it's not the same impact.
For me I was breaking up the cleans to about 3 sets per round. All GHDs were unbroken, or a couple second break in the middle.

Comment #220 - Posted by: Anton at December 31, 2011 8:29 AM

M/34/5'9"/150

Did this on 12/25/11.

As rx'd. Did power cleans.

7:49

Comment #221 - Posted by: Antun Karlovac at January 2, 2012 10:11 AM

Ha! POUND CLEANS!!!! BAAHAHAHAHA!!!
6:31....

Comment #222 - Posted by: Schro at January 2, 2012 10:16 AM

21-15-9 reps for time of:
65 pound Clean
GHD sit-up (beginner)

tt = 12:14

Comment #223 - Posted by: fitz997 at January 2, 2012 2:52 PM

Decided to add box jumps to this equation
95lb on the clean 6:22


Not a bad start to getting back into it after some years away


finished with a 3.5 mile run :) I am behind a bit on purpose.

Comment #224 - Posted by: Adda 30/5'9"/160 at January 3, 2012 4:55 AM

Rx'd 11 min +/-

Cleans broken 12-9, 9-6, 9
GHD's unbroken
Grip was getting weaker in later rounds on the cleans

Comment #225 - Posted by: clark at January 4, 2012 3:13 AM

70lb clean
7:03

F/36/5'0"/110lbs

Comment #226 - Posted by: Nyree at January 4, 2012 5:14 AM

8:29 As Rx'd (Power Cleans)

Comment #227 - Posted by: fathertyme 33/m/6'/170# at January 5, 2012 4:59 AM

M/173/31/5'7"

as rx'd 7:46

Comment #228 - Posted by: Mark S. at January 5, 2012 8:25 AM

M/173/31/5'7"

as rx'd 7:46

Comment #229 - Posted by: Mark S. at January 5, 2012 10:55 AM

4:31

Comment #230 - Posted by: Kevin: M/190/6'/40 at January 6, 2012 1:46 PM

4:31

Comment #231 - Posted by: Kevin: M/190/6'/40 at January 6, 2012 1:48 PM

6:26

Comment #232 - Posted by: Justin Tomal at January 6, 2012 3:35 PM

7:13 with PC

Comment #233 - Posted by: Matt Johnson (m/31/6'3"/215) at January 7, 2012 6:05 AM

51/m/190

Squat cleans/12:58

Comment #234 - Posted by: denob at January 7, 2012 12:17 PM

6 43

P Cleans

Comment #235 - Posted by: PaulDiane at January 9, 2012 5:32 AM

6:23 as rx'd

Grip was a bit limiting on the cleans, but not too bad.

M/26/5'11''/195

Comment #236 - Posted by: Kent at January 9, 2012 2:12 PM

As Rx'd: 6:32

Comment #237 - Posted by: Dennis M/28/6'0/185 at January 10, 2012 1:56 AM

13:55

Made the first 10 cleans @ 135#. Did the rest @ 95#.

Comment #238 - Posted by: SF at January 12, 2012 6:33 PM

7:13
25 meter shuttle between stations and one last shuttle back to the clock.

Comment #239 - Posted by: Mik at January 16, 2012 12:01 AM

8:26 - 95 lb cleans

Comment #240 - Posted by: TZ at January 18, 2012 5:50 PM

11:23
21-15-9 - 61k pwr cleans + gym ball GHD
15-10-5 - T2B (to make up for gym ball)

Comment #241 - Posted by: zenoperegrinus at January 25, 2012 12:59 PM

hey how did you find this theme ?

Comment #242 - Posted by: ipad freezed at January 28, 2012 10:05 AM

m/33/5'8"/170lb

5:09 rx'd with P Cleans as Greg did

Comment #243 - Posted by: Adam Hamm at February 2, 2012 1:32 PM

subbed KTEs for sit-ups

17:07

Comment #244 - Posted by: Manchild at April 16, 2012 5:30 AM

CFWUx?
16:55
Rd 1 7-7-7 (8:00)
Rd 2 5-5-5 (+5:38)
Rd 3 3-3-3 (+3:17)

Comment #245 - Posted by: Doug at May 9, 2012 6:52 PM

Good short WOD. Not a fan of heavy lifting in WODs, but gotta work on them lol Did power cleans like in the video and did it in 6:43 RX'd :)

Comment #246 - Posted by: Jason H. 22/M/5'8"/146lbs at July 3, 2012 2:00 PM
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