February 10, 2013Sunday 130210Hang squat clean 2-2-2-2-2-2-2 reps Post loads to comments.
An active shoulder, as shown on the right, creates a stonger overhead position. "To Find The Fittest" - [video] Posted by Pukie at February 10, 2013 5:00 PMComments
Hard to watch that video and not want to workout immediately. Personally I would like to see Matt chan or Dan bailey take it this year, or me. Comment #1 - Posted by: hollyhog at February 9, 2013 5:19 PM@holly...yup to the workout video... Comment #2 - Posted by: cadre 5 at February 9, 2013 6:56 PMCan't remember the last time I did hang squat cleans. Sounds like a nice way to spend a Sunday morning though! Comment #3 - Posted by: Playoff Beard at February 9, 2013 7:00 PMAnyone for a Rich and Annie threepeat? Rich has his own box now. Comment #4 - Posted by: Sully in Gainesville, Ga M/32//180/6' at February 9, 2013 7:07 PM@ playoffbeard I seek to tap into the collective wisdom of the CF community. For something like Saturday's WOD, if I don't think I can do 2 rounds of 50 STO with 95# is it preferable to do as many as I can an then drop to a lower weight or just do them all at a lower weight. I welcome any and all guidance. Thanks!! Comment #6 - Posted by: Rasta Rabbi at February 9, 2013 7:18 PMLooking forward to this one! Comment #7 - Posted by: JB at February 9, 2013 7:22 PMM/29/143#(65kg) kgs: 50-55-60-65-70(PR)-75f-75x1 Good fun. Comment #8 - Posted by: Keen-NZ at February 9, 2013 8:41 PM135-145-155-165-165(1)-165(1)-155 Comment #9 - Posted by: DPL at February 9, 2013 11:12 PMWhile I agree that the active shoulder in the second picture makes a more strong/stable overhead position, it's important also to use a less stable position sometimes so that you can bring all your muscles in for training. You wouldn't want to neglect all those other stabilizers by locking your joint every time you train. Comment #10 - Posted by: Brhino at February 9, 2013 11:13 PMM/40/119/6'3" 45,90,90,90,95,135,135 Implying holding the elbow joint at full extension won't workout your stabilizers. How do you do a hang squat clean. I don't want to do the wrong workout. Is it just a regular front squat. With the bar starting on the ground. Comment #13 - Posted by: rickzap at February 10, 2013 2:39 AM135-145-155-165-175-180-185 Comment #14 - Posted by: gb 45/m/71"/185# at February 10, 2013 3:00 AMHow do you do a hang squat clean. I don't want to do the wrong workout. Is it just a regular front squat. With the bar starting on the ground. Comment #15 - Posted by: rickzap at February 10, 2013 3:14 AM#12 check out exercise video. I'm not saying lockin out the elbo is bad, I'm saying that in the spirit of training for all sorts of eventualities it's also a good idea to challenge the local muscles and not only the global ones. And so, I agree, not locking out the elbo will cause them to fatigue. And in some training sessions that's what you want. I don't feel like we're disagreeing Albert, just saying different things. Comment #17 - Posted by: Brhino at February 10, 2013 4:37 AMHang means the movement starts from the Hang Position of the clean. a) Meaning first take the barbell from the ground to a standing extended knee & extended hip. A) From this point slide it down your thigh slightly then drive it to a clean from this position into a squat then stand up. That's 1 out of 2 of your needed reps. Proceed to move the barbell from your shoulder back to the hang position at your waist, Repeat A):dip slightly, and do one more squat clean. WFS video: Err, elbow, but I'm sure nobody got confused. Comment #19 - Posted by: Brhino at February 10, 2013 5:04 AM95-100-105-110-115-120-135 Comment #20 - Posted by: ART/M/44/5'5"/150 at February 10, 2013 5:06 AMComment #4 - Posted by: hollyhog at February 9, 2013 7:09 PM Yep, almost nailed it. I've been coming here off and on for five years and you start to notice patterns after a while. Trying to guess the next workout (or at least the general movements) is a fun game :) Comment #21 - Posted by: Playoff Beard at February 10, 2013 5:35 AM115-135-155-175-185-195-205 Comment #22 - Posted by: Nick S. at February 10, 2013 6:22 AMM/47/180 165-165-175-185-185-195-205F Comment #23 - Posted by: Cosmo at February 10, 2013 6:27 AM60-70-75-75-70-70-70 kg Comment #24 - Posted by: Fred m/38/176/75 at February 10, 2013 6:28 AM185, 205, 215, 225, 225, 235, 245 Comment #25 - Posted by: Sammy at February 10, 2013 6:33 AMshovel a 150' driveway covered in 8" of snow. for time.... Comment #26 - Posted by: danny at February 10, 2013 6:58 AMHave zoned for a while but have paleo zone for the last three days. Feel lighter and not missing dairy and grains like I thought I would. Happy with results thus far. Was surprised thought I might have started with to much weight but the reps got easier as the weight got heavier. Felt like I could of gone heavier I had wrist straps. Comment #27 - Posted by: hollyhog at February 10, 2013 7:14 AMStill stuck in the snow so home gym had to do: Front Squat - 5x3 @ 210 135 70kg - 155lbs @#18, Thx Comment #31 - Posted by: Jon at February 10, 2013 8:27 AMM/45/5'8"/215 135 145 155 165 175 185 185x1 38/m/174 CFWU F/27/195 65lbs Changed to hang power cleans. 115 135, 155, 155, 166, 166, 173, 178(f) run 5 miles M/52/190lb Comment #37 - Posted by: Mazz at February 10, 2013 9:33 AMm/42/155/5'7" 2013-02-10: 135. One min rest. Comment #39 - Posted by: gs at February 10, 2013 9:47 AM88 155# Comment #41 - Posted by: ccraft at February 10, 2013 10:09 AMBW 136.8 today 135 All reps solid a2a depth. Afterward: 10 sets of 135x2 HSC to work on form. Comment #42 - Posted by: Bill M. m/48/5'3"/135 at February 10, 2013 10:17 AM44/m/176cm/73kg 60-65-70-75-80-85-90 kg Not too bad, my best 1RM squat clean was 95kg a while ago. Comment #43 - Posted by: Memuc at February 10, 2013 10:19 AM115,125,135,145,155,165,175 Comment #44 - Posted by: scfd1_9607 at February 10, 2013 10:54 AMF/29/126 3.5 mi run 33-53-53-53-63-63-63 Comment #45 - Posted by: Kel at February 10, 2013 11:04 AMm/42/6'4"/224 95-115-125-135-155-155(1)-155(1) Comment #46 - Posted by: JayW at February 10, 2013 11:06 AMwarmed up with some 75# front squats M/35/6'3"/200 M/40/5'10"/190lbs 135 Just could not get two reps of 185 lbs in a row, had to dump the bar on second attempts, really weird. I had my Pandora radio tuned to Pearl Jam, energy level was great and I felt 20 years younger this morning! Never quit! Comment #49 - Posted by: Playoff Beard at February 10, 2013 11:28 AMM/26/6'0"/200lbs Been benchmarking myself lately today was a good one to get a 1RM for! As rx'd: 60, 70, 80, 90, 100, 110, 120
whew! Comment #50 - Posted by: EasyKiller at February 10, 2013 11:35 AM95# M/31/200/72 135-155-175-190-200-210-220(f)-215(f) Should have only gone to 215 after 210. Felt really good and didn't reign myself in on the increased weight for last set. Oh well, starting to finally figure out the clean movement. Comment #52 - Posted by: SeanP at February 10, 2013 11:49 AM115-135-145-155-165-165-165 Comment #53 - Posted by: Saam at February 10, 2013 11:53 AM115-135-145-155-165-165-165 Comment #54 - Posted by: Saam at February 10, 2013 11:54 AMPretty rough after no crossfit for a month at sniper school. 75-115-135-145-155-165-175 Comment #55 - Posted by: Justin Bettencourt at February 10, 2013 12:13 PM95-95-115-125-135-145-165 I've been out of it for a while and just now starting to get back at it. Not bad but could have done a little more I think. Comment #56 - Posted by: Willy3 at February 10, 2013 12:15 PMModified/Scaled for my CoCr & Polymer Knee M/24/6’4”/200lbs 115/135/140/155/160 M/220/6'/40 Cross Fit will make you sweat, bleed, cause you to work hard, and hurt. But doing CF with kids is priceless. 95-115-135-145-155-165-175(PR) Comment #60 - Posted by: Trey at February 10, 2013 12:46 PMm/23/5'5"/158 135/145/155/165/175/190/210 Then 215x1, 220x1, 225x1, 235(f) got underneath it but couldn't get up. I suppose I went too conservatively on the actual WOD but I wasn't sure what to expect since they were hang cleans Comment #61 - Posted by: Nick at February 10, 2013 12:51 PM23/M/214 176,198,209,220,231,242,253 I can't hang clean as much as I need to. need to work on the squat snatch. Comment #62 - Posted by: Josh Parsons at February 10, 2013 12:53 PMM/43/6'4/267 105-110-115-120-125-130-135 (Kilos) love seeing results from other old, big guys and comparing progress....good bench marks. Comment #63 - Posted by: Steve D at February 10, 2013 1:18 PMF/36/130 65, 75, 85, 95 (pr), 100 (pr), 105(f), 95 Comment #64 - Posted by: AJJ at February 10, 2013 1:26 PM135, 135, 145, 145, 155, 155, 165, 165(165 ties my PR) - if I did fail it was because I did not get under it far enough and redid the set afterwards I was able to get 175 racked 3 times (singles), but I could not stand them up 155-165-175-185-195-200(fx2)-185-185(1) Comment #66 - Posted by: mlt at February 10, 2013 1:38 PM155-165-175-185-195-200(fx2)-185-185(1) Comment #67 - Posted by: mlt at February 10, 2013 1:38 PM135-145-155-165-175-185(F)-165(F) I think I psyched myself out too much after Failing the 185 that I failed the 165. M/30/180cm/73kg 70,75,80,85,90,90,85kg Comment #69 - Posted by: ukr17 at February 10, 2013 1:40 PMSunday musings (late and abbreviated)... After giving a presentation to my peers this AM at a conference I sat down to muse in my hotel room. Something about "Paradise" I'm sure. That and a bit about "controlled arrogance" I've had stewing. Didn't happen quite as I'd planned; I got a text from Mrs. bingo who was on the way to the ER with an asthma attack (all is well, thanks). Yup, a little medical safari instead of our trip to the Rain Forest. First World medicine provided at a Third World pace, we are just now returning to our hotel. We're gonna chill a bit, with apologies to those who might have been looking for musings. Both of you! ;-) I'll see you next week... Comment #70 - Posted by: bingo at February 10, 2013 1:40 PMM/33/5'6"/168 lb 95/105/115/135/135/135f/115 Comment #71 - Posted by: Aldo V. at February 10, 2013 2:26 PM135, 145, 165, 175, 185, 195x1, 205x1 Comment #72 - Posted by: matt 38/m/5'10"/175 at February 10, 2013 3:07 PM83-103-113-123-133PR-138PR-123 It's all about being confident getting yourself under the bar. That's what I've always been told. Today I found that confidence and set PRs on squat cleans. Rock it. Comment #73 - Posted by: Kristina F/29/5'2"/122 at February 10, 2013 3:15 PMMatt m/27/185 Bingo-Glad to hear things are okay. Missed your musings, but will look for them next week. Oh, and thanks for your newbie postings; they're always a good read. Best, Comment #76 - Posted by: Marc at February 10, 2013 3:57 PMDid this first with a partner: Then the cleans Lunch Time! -Boz Comment #77 - Posted by: Adrian Bozman at February 10, 2013 4:10 PM95 185 Squat Clean PR! Comment #78 - Posted by: Frank at February 10, 2013 4:23 PMM/35/186/5'9" Worked a lot on form today, slowly getting better. Once form gets better I see my pr's getting a lot better. Flying out to California from Pennsylvania to get married in Las Vegas on February 16th. Hope to get some workouts in this coming week. 95 95 Legs failed during the squat Comment #80 - Posted by: Joe Northside m/34/70"/210 at February 10, 2013 4:37 PM45-65-95-115-135-145f Comment #81 - Posted by: ScooteR at February 10, 2013 4:38 PMOnly been doing CF for about a month and a half. M/29/190/6' 135 M/28/176.4lbs 95 as Rx'd Comment #83 - Posted by: Brandon Keys at February 10, 2013 4:55 PMM/22/5'11"/181.6 135-165-185-205-225-250-265x 265 was def doable, think I just lost the explosion after the 6th. Comment #84 - Posted by: Miles Forks at February 10, 2013 5:04 PM165x2, 185x4, 195x1 M/30/180/5'11" Comment #85 - Posted by: Brad at February 10, 2013 5:08 PM115 135 155 175 185 195 205 Comment #86 - Posted by: Bells at February 10, 2013 5:33 PMM/72"/185/20 135/145/155/165/175/185/195 Could have gone higher but I don't have access to bumper plates so would not have been able to drop weight if fail Comment #87 - Posted by: Alex I at February 10, 2013 6:46 PM135-155-165-175-185-190-190. Then did 10,9,8......1 reps for time of: pushups, sit-ups, 2 pood kb swings and 24' box jumps. 8:25. Comment #88 - Posted by: Kurt M/39/185 at February 10, 2013 6:52 PMM/32/6'/200 135-155-175-195-215-245-260 Comment #89 - Posted by: Cory at February 10, 2013 7:25 PMm/41/5'11"/165 135 145(1) 145 155 165 170 175 retired army 1SG 115-135-155-165-170-175(PR)-165 M.38.175.5'10" - Grantham,UK Comment #91 - Posted by: Dom H at February 10, 2013 7:51 PM40kg-45-50-55-60-70-80 Comment #92 - Posted by: Brett (24/M/188cm/77kg) at February 10, 2013 7:59 PMLegs were burnt out after the filthy 50 yesterday and a long interval run this morning 135, 155, 175, 185, 205 (f), 205, 215 (f) Comment #93 - Posted by: stor at February 10, 2013 8:00 PM145-155-165-175-185-195-205PR Comment #94 - Posted by: JakeK 4153' above sea level at February 10, 2013 8:19 PM135, 155, 165, 175(f), 170, 175(f), 170(f) Comment #95 - Posted by: do1/M/34/5'11"/165lbs at February 10, 2013 8:32 PM135-145-155-165-175-185-195 Comment #96 - Posted by: phill 37deg21'41"N 118deg23'43"W at February 10, 2013 8:41 PMPicture shows dumbbells but vids show barbell. Any good demo with dumbbells? Comment #97 - Posted by: Stephan at February 10, 2013 8:46 PM24/M/123lbs/5'7" Hang squat clean 2-2-2-2-2-2-2 reps M/30/6'5"/220 220 M/30/72 Bingo - trust all is well now. "First World medicine provided at a Third World pace" - this phrase sums up the British National Health Service so well it is untrue. Comment #101 - Posted by: MarkR at February 11, 2013 12:19 AMM/26/225/6'2" 135(2), 135(2), 135(2), 135(2), 135(2), 135(2), 135(2) Worked strictly on form as I have only done this one other time. Comment #102 - Posted by: Geno at February 11, 2013 12:22 AMM/28/70"/180 Grip was becoming an issue toward the end. Comment #103 - Posted by: Jason Duby at February 11, 2013 4:31 AMM 42/192/6'0" 95/105/115/135/145/155/175 PR Comment #105 - Posted by: preacherman at February 11, 2013 6:24 AMAlternate WOD: amrap snow shoveling, no time limit Comment #106 - Posted by: Christopher Wheeler at February 11, 2013 8:33 AM135-155-175-185-195-205-215x1f 2 X 7 m/18/185/5'11 m/45/200/5'11" row 2k 7:41 hang squat clean 2 2 2 2 2 2 2 40-50-55-60-65-70-75kg Comment #111 - Posted by: stany at February 11, 2013 10:43 AM95 115 M/23/155/5'8" Comment #113 - Posted by: Will Wilkinson at February 11, 2013 11:06 AM135, 155, 165, 175, 185, 190, 195, 200 Comment #114 - Posted by: Jetté 43/M/5'11"/175 at February 11, 2013 12:31 PMI first did Jackie and rx'd: 35/F/5'8"/ 140ish 45, 55, 65, 85, 95, 105, 115 (PR) Started too light Comment #116 - Posted by: Denise R at February 11, 2013 1:59 PM135-155-155-165-185-205(f)-205(f) Comment #117 - Posted by: Josh M/19/184lbs/5'6" at February 11, 2013 3:35 PM135-155-155-165-185-205(F)-205(F) Comment #118 - Posted by: Josh M/19/184lbs/5'6" at February 11, 2013 3:36 PM155-160-165-170-175-180-135 Comment #119 - Posted by: myles456 at February 11, 2013 4:21 PMM/36/5'4"/146lbs What does the 2-2-2-2-2-2-2-2-2-2 mean? Comment #121 - Posted by: JZA at February 11, 2013 5:59 PMm/53/159 m/42/5'8"/180 95 Wrist issues do to a bad rack position so subbed hang power cleans. 205/215/225/235/245/255(x1, PR, new 1RM)/255(x1) Comment #124 - Posted by: PeterG at February 11, 2013 6:20 PMRX'd - 13.07 Comment #125 - Posted by: StuieB at February 11, 2013 7:55 PM225 f/45/130/5'2" 45, 45, 45, 65, 65, 65, 65 Comment #127 - Posted by: stephanie at February 11, 2013 9:13 PM135-1 & 115-1 Worked to 185 2RM. 1st wod in garage. Comment #129 - Posted by: ajax at February 12, 2013 5:43 AM135, 135, 135, 185, 185 (f), 185, 185 On the fail, I fell backwards on the catch and bonked my head on the concrete wall in my basement. Note to self: clean in a large space! I am a true OLY noob! But damn I truly enjoy the lifts! In this morning's footage, I seem to try to bring the bar up using my arms, instead of driving with the legs. I will practice Burgener warmup daily in hopes of improving my numbers. Thank you CrossFit.com for the great - FREE - programming! James Comment #130 - Posted by: joleary at February 12, 2013 5:53 AM135 It has been a while since I have done a wod (or any exercise for that matter). It is nice to be back. I need to ease back into this. Comment #131 - Posted by: D Craig at February 12, 2013 6:12 AM135,185,205,215,225,235,250(f) Comment #132 - Posted by: jtoops 28/m/200 at February 12, 2013 7:41 AM111#, 121, 131, 131, 131, 141, 141 felt good, definitely can go more next time. Comment #133 - Posted by: Brian R M/ 50/ 6'2"/ 183 at February 12, 2013 8:08 AM95/115/115/115/115/115/115 135/155/175/185/195/205/205*1 Comment #135 - Posted by: Evilchippy at February 12, 2013 12:32 PM95 105 115 125 (1) 115 (f) 105 105 115 Comment #136 - Posted by: David Burns at February 12, 2013 12:43 PMHang Squat Clean M/43/174/83 kg : 50 / 60 /62.5/ 65 /67.5/70(1)/70(1) Comment #138 - Posted by: SJ Lee at February 12, 2013 3:37 PM95 85-95-95-105-110-115-115 Comment #140 - Posted by: abh f/27/5'5/130 at February 12, 2013 4:50 PM40-45-50-55-60-65(f)-62 kg Comment #141 - Posted by: lucio1928,M/41/184cm/98kg at February 12, 2013 5:43 PM26 / M / 5'9" / 140lbs 135-145-145-150-150F-(150-150F)-135 My PR squat clean from the floor is 155lbs, so I'm pleased with this. Comment #142 - Posted by: BC at February 12, 2013 6:08 PM50-60-65-70-80-85-90f-90f-90f-88.5f-90 Comment #143 - Posted by: Mik at February 12, 2013 11:32 PM65-75-95-105-115-125-135-145(failed squat). 1k run wu 4:58. abmat x 20 after. Comment #144 - Posted by: kevin o at February 13, 2013 5:55 AMM/26/6'0"/248 HSQCLx2: 95, 105, 115, 125, 130, (135x1+F), (130F), (125x1+F) Comment #146 - Posted by: Harpo m/45/5'7"/145 at February 13, 2013 2:14 PM135,155,165,175,185,195,205 Comment #147 - Posted by: Dale B at February 13, 2013 8:15 PM45, 135, 155, 165, 170, 170, 175 (1 rep) Comment #148 - Posted by: Drewski at February 14, 2013 5:39 AMDid yesterday as hang power cleans. Reaccomplished today. 80, 85, 95, 105, 105, 110, 110 Why do hang cleans feel much harder than off the floor? I've PR'd at 135the off the floor. Pulled thumb tendon from hook grip, had to loosen my grip a bit. Comment #150 - Posted by: Robin F/42/135/5'3" at February 14, 2013 10:02 AM135 Bad form kept putting the weight on my toes istead of heels so had bad depth on the squat part...just getting back after a month of bronchitis Comment #151 - Posted by: cleveland at February 15, 2013 7:46 AMm/43/163 M/40/5'11"/203 1 set every 3 min. (Kg) 40-45-50-55-60-65-70 Comment #153 - Posted by: José-Luis Morales at February 17, 2013 1:19 AM220 Comment #154 - Posted by: ferb44 182# at February 17, 2013 2:54 PM185, 195, 205, 215, 225 (single), 235(single), 240(f) 200x3 having trouble on the re-grip when getting heavy... Comment #155 - Posted by: MikeyPaul/m/31/170/5'8" at February 17, 2013 5:11 PM95-115-125-135-145-155-165f-155f Comment #156 - Posted by: Tim K m/28/170 at February 17, 2013 5:41 PM95-115-125-135-145-155-165f-155f Comment #157 - Posted by: Tim K m/28/170 at February 17, 2013 5:41 PMm/39/5'9/177 F/35/136lbs: 2 rep hang squat clean 135# Comment #159 - Posted by: Clr at February 18, 2013 5:45 PM115 65-75-85-95-105-115-125# Never done this before so they're all PRs! But my previous 1RM power clean was 125# Comment #161 - Posted by: Boo Boo F/24/5'8/148 at February 20, 2013 7:22 AMIt's shoulder positions like this that keep physical therapists and orthopedists in business. Comment #162 - Posted by: Mark at February 21, 2013 6:45 AM135 155 155 155 155(2) 135 145 Comment #163 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at February 22, 2013 10:18 AM145, 155, 165, 170, 175, 180, 185(f) Comment #164 - Posted by: Manchild at February 23, 2013 12:02 PM135/145/155/165/175/185 (pr)/190 (1) (f) Comment #165 - Posted by: Ronnieboy M/50/5'9"/185 at February 23, 2013 5:58 PMM/33/5'7"/168 m/34/5'8"/175lb 145-185-195-205-215-225-225 haven't done hang squat cleans in a while Comment #167 - Posted by: Adam Hamm at February 26, 2013 8:13 AM135-155-175-195-205-215-235 165 Comment #169 - Posted by: phat boi at March 13, 2013 9:13 PMPost a comment
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