August 22, 2012
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 110601.
What could this athlete do to more efficiently complete muscle-ups?
"The CrossFit Experience with Kelly Starrett" by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Corey Auger - video [wmv] [mov] [HD mov]
Posted by Pukie at August 22, 2012 5:00 PM
At least he's putting himself out there that he knows he has some technique issues to work through and he's trying to focus on them. Where's your video?
Sheeit, looked pretty good to me! certainly not "Worst power clean form ever". He made it look pretty easy. I'm still strugglin' under 200#. :|
Drive the head through, keep the hands closer to the chest. Looks like he is going to make it though.
#1 . . . C'mon man . . . "Worst power clean form ever" . . . I doubt it . . . Work needed? . . . That's what he said to begin with . . . Fortunately most CrossFitters appreciate their fellow sojourners who recognize they are a work in progress unlike Sam who obviously has arrived where the rest of us can only hope to go someday . . . I wear wrist sweat bands when I CrossFit hopefully those aren't unecessary too . . . Maybe those knee sleeves just feel better . . . Sam, hope you'll join the ranks of the encouragers in CF . . .
I can't seem to wrap my head around the idea of not going into a squat clean when the loads begin to compromise good form. Granted the WOD calls for power cleans, it seems to me that it may be more beneficial for the athlete to receive the weight in a more supported position (squat clean)rather than sacrificing form and increasing your chances for injury.
Looks so familiar.......
I know! It looks like me! lol
From the placement of his hands it looks like he didn't start the move properly. It is incredibly hard to just grip the rings normally and go into a muscle up. You need to start in a false grip and keep your arms tight as you transition. That way you have good wrist position to complete the movement.
#1 Good job saying something that he was saying through the whole vid. He realizes that as it gets heavier he loses form ("I don't have the elbo speed so I end up doing a split squat to get it up"). I say that he got the weight he wanted an he knows what he needs to work on. I'm sure your form is perfect even on your max weight.
Get forearms pointing to ground more,Extend spine and pass gas before muscle ups!
Nick...did you watch a video on muscle ups? If so you watched the wrong one. I have been told that a good grip for cleans is the hook grip but with knuckles pointing straight down....any input?
#5 @ Nick's comment is partially correct. It is certainly harder to do a MU from a regular grip. This can be compensated for, however, with the proper "kipping" technique (different from kipping pull up). The athlete in the picture needs to keep his hand and elbows closer to his body. This will help him get his weight on top of his base of support (his hands). Im not sure that he is going to make it... his position between shoulders, elbows, and hands is very ineffecient.
#8 lee, Nick was referring to the question about the muscle up, not the form in the clean video.
The first 5 lifts look fine. He knows he needs to get his butt down and his knees out. Lifts 6 and 7 were not unexpected given his prediction. Pull yourself under the bar rather than getting low by catching it wide and blowing your knees out. Otherwise, decent job.
Muscle up guy, get your elbows in tight.
I'm not a big fan of these critique the photo things. This is probably this guy's 20th consecutive muscle up, and someone posted a picture of that one muscle up near the end where he struggled and his form was off.
Keep his arms in by his ribs and get his elbows up to fully transition from the pulling of the first part to the pushing or dipping part which would be second
Come'on Fellas! We've all made less than satisfactory lifts before. Leave the guy alone.
Been crossfit ting for about six months now and love it.
Can anyone give me some numbers on power clean maxs that are average and excellent to give me a perspective on my progress.
My rack position sucks, any pointers? I've stretched but still have some trouble.
His clean form isn't any worse than Rob Orlando's, but he is working on it.
I think I psyched myself out at 275 but got 255 with OK form not perfect but a new PB is good for me
How long of a rest do you take between each power clean?
When doing muscle-ups always keep the rings as close to your centre line as possible. Think: pull rings to sternum (i.e. below nipple line) then, drive head through.
I only bring that up because of the increased risk of injury associated with his break in form. If he greases the groove with "better" technique he won't break as bad when he approaches max loads. And wearing wrist straps when doing any sort of pressing is great but never on a power clean, u need wrist ext to achieve a strong catch position. Other crossfitters shouldn't watch that video and think they can break on good form when its heavy or else they will f up their wrists or tear an MCL or LCL in their knee. We need to be preaching "better" mechanics or else society will continue to hate on crossfit because we dog when it comes to technique. That's all fellas.
Elbows & hands in tight to the body as you drive the head through.
Can someone help me and explain how to do this workout? Rest, sets, load, ect. New to crossfit and a little confused. Thanks!
I like the videos w/normal CFers in action...its a tribute to the 99% of us who aren't in the elite, Spealler-like league. Most of those normal, "technique-challenged" people in the videos can smoke me anyway! As long as a coach or the text tells us the right technique, I think the videos are great. I also like the "critique this movement" pics. Assuming the athlete consented, its another way for us run-of-the-mill CFers to improve. My 2 cents.
I thought this was and I still think it is a community site where we can support each other... Not who knows more than someone else. It's one thing to be helpful it's another thing to paint yourself as as someone who's God's gift to working out. So what if the form is off! Orhis or her chin didn't hit their spot on a kipping! Really??? What matters is that ppl of all shapes sizes and abilities are pushing their bodies to the limit every time!! God Bless those who do the best they can and even the ones that think they are holy than thou in the crossfit world! Remember it's makes more sense to build ppl up than to tear them down! In the end even if your right... Who cares
@ #17 and #14, take as long as you need. but if i was doing it, i would take 1-2 minutes between each attempt, at least when it gets heavier.
#17 there are 7 sets each with only 1 rep. start at a low weight and work your way up.
many good points on this thread. In response to Lee's question, no I did not watch a video on muscle ups. I trained on still rings for a bit from various coaches and the training i referenced to with the false grip came straight from Jordan Jovtchev, 2x World Champion on still rings. And even though training with rings isn't the sole aspect of crossfit, the form is important and the best athletes of respective sports are good models to follow. Not to say its the ONLY way, I have full respect for other methods and it would be rather closed-minded to not look at other avenues. I simply said it because many top gymnasts use the false grip with muscle ups with much success.
I partially agree with Antoinne. I agree that any athletes, cross-fitters, or anyone in general who is on a path of physical discipline should be applauded. My comments were simply in response to the post asking what could have been improved. Ultimately, I think form should be improved whenever possible, but as long as it won't cause bodily harm to the person performing or to anyone else involved, then it should only be given on request or with permission. We are all in this together, so LET'S get to the next level together! Here's to the journey!
Lee, in response to your comment, I've received a decent amount of training when it comes to rings, the most notable was some training from Jordan Jovtchev, 2x World Champion on still rings. What I said about the false grip was straight from him. I fully admit that there are other grips, forms and techniques, and that rings are only one aspect of crossfit. However, seeing as how he is one of the most prominent names in that aspect, I personally chose to follow his advice and form, which many other athletes and ring-trainers do as well. I'm not saying its the only way, and if the hook grip works then by all means do it. That's simply what worked for me so I was sharing it :)
It looks to me that the elbows are indeed moving fast. The problem is that you are not squatting which leaves the bar lower on your chest and prevents the elbows from getting high to set a good rack. Understand that you squat in a power clean but you dont go below parallel.
Bottom line, get lower and you'll see the elbows are not the problem.
I'm no expert, but what I've gathered, he should have his hands close to his armpits and leaning way forward.
this discussion reminds me of a joke I read:
how many crossfitters does it take to screw in a light bulb?
Three, one to do it in record time, one to video it, and one to complain about the technique.
I started to high after my warmup. To much confidence and failing to realize after losing 30# In 4 months, I've lost strength as well.
"like" to galvestonian. Good one.
Just couldn't get under 265. Would have been a PR. Grr
115-125-135-145-155(form breaking down)-160pr-135
This is a trick question, which requires a close look at the photo. I'm not sure how the fellow on the rings got that other guy's head up his butt, but if he keeps straining it might pop out, and the muscle up should come easy. Oh, and keep the elbows in.
Couldn't get under the 140, ugg. Feel great, I liked that wod.
Outlaw BB Gymnastics, then
FOB Salerno dojo crew, I am going to miss you!
9 days and a wake-up, whoop!!
Been having problems with my rist does anybody use rist wraps?
Lifts in KG:
#12 - Austin: This looks like a picture taken at a level 1 cert class. They went over the strict muscle up and false grip there. I'm also a fan of the critique photos. It is good practice looking for faults or areas of improvement at specific positions in a movement. I can't wait to try this WOD tonight.
135, 155,165,170, 175F, 175F, 175
As a teacher who's trained in best practices for engagement of his students, I can say for sure that educational research suggests open-ended questions such as these with no real resolution are not the most effective means for teaching and learning. They certainly activate the mind for a moment or maybe more, but the community needs to know what the real answer is from you, the authority on the subject. Posts used to outline proper technique right underneath the picture itself. Let's go back to that instead of having thousands of us sift through random input (some of which is most likely incorrect) and guess what's right or wrong....
Teacher and Crossfitter JHQ
Does anyone else have elbow soreness in the back of the elbow joint after doing muscle-ups? I did my first couple last week, then did a couple more on Monday and my elbow started killing me post-workout.
Just couldn't get under it.
The demo was fine. We've all seen a lot worse (from a lot bigger names, too). Good bar speed and overall nice movements. Well communicated and aware of technical limitations and knows what to work on. If found it a pretty useful demo and informative tool. One thing I do want to point out is the roll-up. You get a good look at this in the slow-mo replay at the 2:00 mark. Catching the clean low on the shoulders and then rolling it up or adjusting that position is fine here, but in an Oly meet that can get you red lighted. Just be aware of that. Also, if you get a chance there's some video of the Kazikstan lifter at 94kg from the training hall at the London games recently doing power cleans and you'll notice that when the loads get heavier he drops lower, not wider, eventually catching the weight just above parallel - still a power clean.
135, 155, 175, 195, 205f, 205f, 205 ugly but done.
135 155 165 175 185 195 miss 195 miss.
After watching 137 lb guy clean and jerk almost 390 lbs at Olympics....inspiring.
100 of pullups- pushups-Situps- squats 33:03
The. Run 3 miles in 30 min did burpees, grasshoppers and picnic table jumps for my warm up,
110 seemed so easy but I failed at 115. I think I experienced a true Psych Out.
135,155,185,195,205,215,220(f) definitely should have got 220 need to practice diving under the bar to catch position. Errrgggg
I know that I can do the 205 and more, but I'm still a bit scared of getting under the bar..
Because I was a bit frustrated I did some bench press afterwards:
135-155-175(f) 175- 185(f) 185-190(f)
just gotta practice,practice and practice some more! Good WOD though.
165, 175, 185, 195, 205, 215(f), 215(f)
Went down to 185 and worked on form, PR is 225
RX'ed Loads: 115, 135, 155, 175, 195, 205(f), 205(f)
Never done cleans before. Trying to get used to this new technique.
95, 115, 135, 140, 150, 155,160...
@ Stephen #22
Rest is about 3-4 minutes between sets when building to max. Warm up first. The sets are 1 rep and seven sets. Practice the move with just the bar to help with form. Then start fairly heavy and go up from there. If you havent checked the FAQ section, go through all of it. It is extremely helpful when starting with crossfit.
135,155,175,190f,190f,135 x 2, 135 x 2.
Very frustrating. Dropped weight, worked on form. Cleans are such a mental exercise for me. Little experience with them outside of hang cleans. Lot of moving parts, so to speak, have to come together to be successful.
255 10# PR!!
...and because I don't like ending on a failed rep, dropped to 195 and got one more.
255 10# PR!!
185. Well under PR, timing all off today
When you hit my age... Pr's come when you least expect them and they never come when you really WANT one. They're also a long time coming... so since I Pr'd back in July, I really shouldn't have expected anything today. Good weights, but 15 lbs under my pr.
Fun workout. I practiced double-unders and kipping pull ups afterwards. Felt great.
95# - 115# - 135# - 155f# - 155 PR - 165f# - 160f#
Crunchy knee today
235 barely failed
That was awesome, I growled so much I think people in the gym thought I was having a baby. Haha.
I did the following yesterday unbeknownest about todays WOD:
Need to get under the bar better.
legs were too sore. did the DL WOD on Monday to catch up.
Jogged 5k - 27 mins
Benchpressed - 135 x12 , 165 x 10 , 185 x 6, 205 x 4, 185 x 4
legs were too sore. did the DL WOD on Monday to catch up.
Jogged 5k - 27 mins
Benchpressed - 135 x12 , 165 x 10 , 185 x 6, 205 x 4, 185 x 4
185,225,255,265,275,285f,285 squat cleans
New PR today by 40 lbs since June! Up to 205 today!
Subbed a modified CrossFit Pickens WOD:
8 minute AMRAP of:
6 overhead squats @ 95 lbs.
rest 2 minutes
8 minute AMRAP of:
25 double unders
4 rds. + mu's on amrap # 1/6 rds. + 4 du's on # 2
struggled a bit as my technique not yet up to par. but still loving it. cant wait to makd more and more progress with a lot of work work work work
135/155/175/185PR/185/185/185 (22 Aug '12)
95 115 115 135 155 155 155
155, 165, 175, 185, 195, 205, F@215
Anyone have suggestions on how to improve in this lift (other exercises/lifts/etc.) PR'd at 225 a couple years ago, but was 10 lbs heavier than I am now. Would like to get back to Power cleaning at least 200 again.
Very fun workout, really allows you to push yourself to increase weight.
NORTH VAN YEAHHHHHHH!!!!!!!!!!!
135, 145, 155, 165, 175, 180, 185(F)
im new to crossfit. are we supposed add the weight of the bar with the total weigth?
115, 135, 145, 155, 165, 175 (F), 175 (PR)
I'm doing squat cleans exclusively right now because I want to train my squat clean and I don't want to build up a competing muscle memory. After my PR I stopped - I wasn't about to go any higher - it was a very ugly clean. But they would have counted it in the Olympics.
Thanks Crossfit for teaching me to track my progress objectively. Hitting new highs is more exciting than futzing around in the gym and if you think about it, the only way to improve.
After hitting a PR on such an important exercise I was juiced up, so I set up rings and worked on my iron cross.
Cashed out with tabata pullups + tabata pushups.
I am HAMBURGER right now. Love it!
195 (F) Grrr
Done after thruster/run wod
1st time in awhile form broke a bit at 205
Otherwise pretty easy
just started crossfit around 2 weeks ago. got alottt of work to do..... just hope ill be were i need to before lacrosse season!
male, 40yo, 151#, 68"
115, 125, 135, 145, 145, 155, 155
3 mile run..
1 - 7 Cleans
175# all reps
30 K's to E's
25 Push Ups
225 elbows way down - yuk put I'm pretty sure that's a pr
175, 185, 190, 190, 195(f), 195(pr), 195(f)
6" 40 y/o M 234lbs.
Form wasn't the best on the last 3 rds.
10 lbs off PR, but not too bad
Back after a long break. Damn that last 5 pounds!
155 was my previous record.
215, 220, 225, 230, 235, 240, 240
110601 - 205, 210, 215, 220, 225, 225, 230
100108 - 200, 205, 205, 210, 210, 215, 220
090512 - 205, 220(f), 210, 215, 220(f), 220, 225(f)
Just watched all of my faults pointed out in the Crossfit Experience vid... no wonder I'm sitting here with a sore back.
225 for all
3rd week into Crossfit for me so I wasn't too sure where to start on these...
PR by 15 pounds!
90-100-110-115-115-115-115(not enough weight plate)
Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good. Had a 7 day workweek graves to swings, took a rest day
275(f)-had to try it
Had a good pull at 240, just couldn't get under it. Next time!
Old PR was 245. I refused to walk away without getting under 265, hence the extra rep. It paid off.
225 match pr. not there mentally for anything heavier
200-F it's a brain thing- 195 went up easily
then 6 sets of 3 with 135 to work on form.
Question for everyone since i'm new to Crossfit. Since this is called "Power clean" and not "Squat Clean" does that mean I need to pull this up and get under the bar without going low into a squat??
@ # 141- Yes, if you go into FAQ it will explain the 4 different variations of clean.
Wanted to mix this WOD up, so I completed the following:
3 Power Cleans 185/145#
30 Double Unders
Max Power Clean
Got 215# - PR
Not getting enough momentum up and not dipping under fast enough on heavier weights. Finshed w/ MU (3,2), TTB(10,8) & mid-depth HSPU(5,5).
60,70,80,90,100,110 (pr), too happy to continue :)
m/34/5'6"/195. Tryin to get to 170 and this was my first WOD.
@ Jay 74 - Try the Burgener warm up to get a better feel for the components, for me it seems to be a good trigger (not that I''m particularly good).
added reps because started to light
2x 95 2x115 1x135 1x155
then worked on back squats
Front squats and Pullups
m 51 6'2" 195
135 155 175 185 195f 190f 185 (185 is my PR)
then did 6 sets X 8 reps of gynastic ring push-ups
(if you havent tried these, they are worth a try - great ROM without locking the scapula)
135, 145, 165, 185, 205(f), 190, 195
@140...yeah, I used to think that too, being an optimist. Did'ya ever thing it's NOT a brain thing, but a weight thing? i.e. you can power clean 195, but you CAN'T power clean 200? Cuz I had the same experience yesterday...170 went easier than Katy Perry, but 175 felt like trying to move Rosie O'Donnell off the couch.
Last time: PR 160
Will break it next time.
Last time PR 160
Will beat it next time
155, 175, 195, 205, 215F, 215F, 205
Power clean 1-1-1-1-1-1-1 reps
26 / M / 5'9" / 140lbs
New pr. Very happy!!
Not a good day
First time ever doing Power Cleans.
grace with full squat 8min PR
240 ugly but up
Frustrating. I was shooting for 250.
Great pic...btw, I would say, by the looks of it, this athlete is at the pressing through phase of the muscle-up, so only cues I would give is to stay tight in the core,bend the knees and hips, and search for tha "umph" to get you through!!!
Jeff @ 2.0
C @ CFS
worked up to 160
Been over a year - and a bicep insertion tear, and then a pinched disk - since I cleaned more than 135. Felt strong but a little slow.
Previous on this particular WOD (2010):
95,115,135,155,175f,175,185f,185f,180f 5/12/09 glen's garage.
1k row wu 4:03. abmat x 18 after.
155, 155, 177, 177, 177, 187, 187(f), 187
did one more at 187 even though it didn't count
PR is 193 from 6/2011
CFWU-2. Superman. Burgener. DU.
Doing the heavy power clean WOD from the Games awhile back helped with confidence.
Feet still a mess on last 2 reps, but no failures at least. Hips too far in front on landing. Weight not too bad, so I can probably do a bit more w/better tech.
155,165,175,185,195,205-215 Failure- Finished 205
145 155 155 165f 165f 155 155 165f 155f 155 165f 155
5 sets of 10 reps of 95lb power cleans
Dumbbell Blast Workout 3: Fast and Furious
No break between exercises; 90 sec rest after circuit; 2 circuits completed
Incline Bench Press: 2 sets of 12 reps w/ 42.5lb dumbbells
One-Arm Snatch: 2 sets of 10 reps each arm w/ 47.5 dumbbell
Seated Calf Raise: 2 sets of 12 reps w/ 70lb dumbbells
Chest-Supported Row: 2 sets of 12 reps w/ 30lb dumbbells
Did this on 8/22 and forgot to post.
Seemed like a weak workout. Low energy. Got 245 back on 6/1/2011.
Squat Cleaned. Max 195=PR.
185, 195, 205, 215, 220, 225f, 225f
125 130 135 140 145 150f 135 135
2011-06-01: 215. (225,220f)
2010-12-04: 220. CFT
Nicole R 25
Meghan V 130
Abby L 65
Lil Hannah 75
Amanda A 80
Mrs. Pip 95
Mama V 75
75 x 10
95 x 7
105 x 4
155, 165, 175, 185, 190(f), 190(f), 190(f)
Next time, see if you can get 185 consistently.
135, 155, 175, 185, 195, 205, 215, 225 (f)
followed by BS (kg x reps)
1 set every 2 min:
Compare to 130216 (1 set every 3 min):