June 19, 2013

Wednesday 130619

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 101118.

TomNugent_PullUps_th.jpg

Enlarge image

SnoRidge CrossFit.


"Training the Brain" by Chris Cooper, CrossFit Journal article [pdf]

Posted by Pukie at June 19, 2013 5:00 PM
Comments

girl in back be like "wwwooooooaaaaaaahhhhhhhhh"

Comment #1 - Posted by: Josh at June 18, 2013 5:24 PM

Gotta love the girl in the background.

Comment #2 - Posted by: OneBunk at June 18, 2013 5:38 PM

Hang power clean 3-3-3-3-3-3-3 reps

I'm new to crossfit. What's the rest between sets and do I use the same wieght for all 7 sets? Also, is this the only exercise I should do, or should I add something else?

Comment #3 - Posted by: Hdh at June 18, 2013 6:01 PM

Hdh, welcome to CF! You'll love it.

In this WOD you want to increase the weight with each set so that by the 7th set you get to the heaviest weight you can hang power clean for 3 reps. Take a look at the link from 101118 to get a good idea of some of the weights people use. How much you rest between sets depends on what your body needs. Some don't take more than a few seconds rest, some take a couple of minutes.

And on WOD days like this, you can do just the WOD, which is completely fine. The longer you CF the more you will understand this. Some people add another WOD or they work on a skill, like muscle ups for example, or they do a cardio activity like rowing, running, swimming, etc.

Comment #4 - Posted by: Glorybelle (F/43/5'5/134) at June 18, 2013 6:12 PM

Thanks Glorybelle. That was very helpful. Tomorrow will be day two and I'm eager to see some results. Thanks again.

Comment #5 - Posted by: Hdh at June 18, 2013 6:20 PM

do you guys use straps on cleans or is that not part of CF?

Comment #6 - Posted by: Mike Vinson/M/45/5'8/212 at June 18, 2013 6:47 PM

Deafinitely no straps. But if you don't use a hook grip you should start IMO- I came to the hook grip after many years of traditional weight training and it was annoying at first, but becomes important later.

Comment #7 - Posted by: Ben at June 18, 2013 7:23 PM

Hey Mike, usually we don't use straps for something like cleans cause you want to catch the bar on your shoulders and to do that you'd ideally want to release your grip a bit. (Unless you have really flexible wrists) With your elbows high you should only need your fingers to keep the bar on your shoulders. Click on the Compare to link and check out Miranda's WOD demo. Cheers!

Comment #8 - Posted by: Bikey M/45/5'6"/155 at June 18, 2013 7:40 PM

90lbs. First time doing this sort of exercise so happy to keep it light and stay injury free.
But wow those GHD sit-ups yesterday... First timer again and after reading the warnings I only did 2 sets of 10. They felt great. Then this morning I can hardly lift my knees up. Top of quads got hammered. Can't wait for more!

Comment #9 - Posted by: GRM at June 18, 2013 9:35 PM

Straps are frowned upon in my opinion. It just shows how weak your grip strength is. It becomes your crutch not a strength.

Comment #10 - Posted by: Nick at June 18, 2013 9:51 PM

Good luck to everyone tomorrow. I highly suggest if you are staying away from crutches, stay away from belts as well. Especially if you are just starting out. It's all about efficiency of movement. Just keep that in mind

--

I take 2-2:30 breaks in between sets. I found that to be my optimal time.

--

Worry about one WOD at a time. I highly suggest video taping yourself for technique and baseline reference. I hope that helps.

Comment #11 - Posted by: Geno at June 19, 2013 12:21 AM

I imagine the guy in the middle kipping his face straight into that up bar.

Comment #12 - Posted by: Aaron at June 19, 2013 1:17 AM

Sorry Im also pretty new in CrossFit, but Im enthusiastic. I know it is a dummy question, but where can I find text about this WOD? 7 x 3 reps of butterfly pull-ups, right? Where comes the weights you mentioned?
Do you have a link where I can find a starter weekly training? Beacuse I usually just do what I find on youtube: e.g. central east regionals exercises with less repetitions and of course smaller weights.

Comment #13 - Posted by: Nickery at June 19, 2013 2:01 AM

All in kgs.

80, 85, 90, 95, 100, 105, 107,5.

Pretty happy with that.

Comment #14 - Posted by: Flander at June 19, 2013 2:30 AM

Been training for a couple years now with weights but
New to crossfit ...
maxed out at 160lbs
Loooooooooooooooong way to go. Very impressed by the ones doing 200lbs +
M/38/210/6'0

Comment #15 - Posted by: Nathan at June 19, 2013 2:45 AM

Hi,
I think i did the WOD wrongly. I only increased my weight for the last 2 rounds. Meaning for the first 5 rounds, i used the same weight, then on my last 2 sets, i used my max hang clean. Did my workout go to waste? :/

-Thanks, i'm new to CF.. :)

Comment #16 - Posted by: Jeremy Punzalan at June 19, 2013 3:02 AM

M/47/180

135-145-155-165-175F-175-185

Comment #17 - Posted by: Cosmo at June 19, 2013 3:03 AM

95
115
125
135
140
145
150

@Hdh and other newcomers: Welcome! I suggest going through the workout comments for January and reading bingo's "Newbie" series. Lots of great tips for those just starting out in CF.

Comment #18 - Posted by: Joe Northside m/34/70"/200 at June 19, 2013 3:17 AM

Hang power clean 3-3-3-3-3-3-3 reps

115, 135, 145, 145, 155, 165, 175 x 1 (f), 165

Comment #19 - Posted by: Murphinator - M/ 5'10"/ 185lbs at June 19, 2013 3:31 AM

Hang power clean 3-3-3-3-3-3-3 reps
115/3, 135/3, 145/3, 155/3, 165/3, 175/f, 155/3
1.5 minute breaks
Added some dips, pull-ups and row machine

Day 2 of crossfit and loving it. Feels great to be excited about going to the gym again.

Comment #20 - Posted by: HDH at June 19, 2013 4:46 AM

95 115 135 155 175 185 (no straps)

Comment #21 - Posted by: Mike Vinson/M/45/5'8/212 at June 19, 2013 5:13 AM

185
190
195
200
205
210
215 (tied PR)

Comment #22 - Posted by: Tyler Scott at June 19, 2013 5:28 AM

Straps not safe for cleans if you go to fail very difficult to bail.

Comment #23 - Posted by: matt at June 19, 2013 5:47 AM

115
135
155
175 (2)
165
170
175 (with straps)

Comment #24 - Posted by: JTJ/M/29/160 at June 19, 2013 5:50 AM

M/187/31
205#

135-155-185-205-225 2reps F on 3rd-225 F- 185

Lost grip on 3rd rep at 225# and ghosted the bar... Otherwise, I would have PR'd today.

Comment #25 - Posted by: Newmann at June 19, 2013 5:51 AM

m/25/175
135-145-155-165-175-185-195(x2)
Failed on the final 195#
@jtrinca6

Comment #26 - Posted by: JoeyT at June 19, 2013 6:20 AM

115/120/125/125/130(f)/125/125

Comment #27 - Posted by: Jim R. M/50/5'8"/160 at June 19, 2013 6:23 AM

Day 9 completed.

115, 125, 135, 145, 150, 150, 155

Completed with my buddy Scotty. Feel good about completing the last 9 WODS. Have started to right less about recovery from depression thinking that maybe some of you may not want to hear about it. I think my intentions were good. One, to share my struggle and get it out, although I have many places I can do that. Secondly, I was hopeful to educate others about what depression is really like, atleast from my perspective. Anyways give me some feedback. I am ok with just posting results and that is helpful or I can share a bit more if there is value in that. I am ok with whatever feedback you give me. Thanks

Comment #28 - Posted by: Rob Hole M/45/5'10"/180 at June 19, 2013 6:40 AM

29/M/200#

135-155-175-195-215-225-230 x1 f, x1 f, x1

230 PR

Comment #29 - Posted by: tnsurfer at June 19, 2013 6:58 AM

Hang power clean
4 sets of 3 reps of 50lbs
3 sets of 3 reps gof 60
1 of 70 lbs
10 mins ab burn out

Comment #30 - Posted by: Gaby at June 19, 2013 6:58 AM

95,115,125,135 ,145,155 lost grip after 2 rep,completed last rep, tried 165 no rep, 155 interrupted rep(drop after each rep)max uninterrupted weight 145lbs. Took around 15:30 total about 30 sec

Comment #31 - Posted by: Yamil J Cruznavaro at June 19, 2013 7:08 AM

M/26/68kg/169cm Hang p.c. 170.5 lbs

Comment #32 - Posted by: adnan özcan at June 19, 2013 7:26 AM

135 x 3
155 x 3
165 x 3
175 x 2
170 x 3
175 x 3
180 x 0

Comment #33 - Posted by: BW at June 19, 2013 7:36 AM

135 x 3
155 x 3
165 x 3
175 x 2
170 x 3
175 x 3
180 x 0

Comment #34 - Posted by: BW at June 19, 2013 7:38 AM

M/35/5'9"/160

140
145
150
155
160
165
170

Comment #35 - Posted by: Antun Karlovac at June 19, 2013 7:45 AM

F/51/5'6/120
75#
80#
85#
90#
95# only got 1
90#
90#

Comment #36 - Posted by: D.S. at June 19, 2013 7:45 AM

m/43/5'8"/180

95
115
135
145
155 sloppy
155 better
155 Good

Comment #37 - Posted by: Mike Andridge at June 19, 2013 7:48 AM

F/130/17
95-100/105/110/115/120/130x2

Comment #38 - Posted by: launa at June 19, 2013 7:57 AM

Struggled to get 205

Comment #39 - Posted by: Johnh 45/205 at June 19, 2013 8:05 AM

did hang power clean and jerk in error
130/135/140/145/150(2)/150(1)/150(3)

Comment #40 - Posted by: DLong (M/37/5'10"/185) at June 19, 2013 8:07 AM

Im having some trouble with this one and some of the other lifts cause Im a bit overweight and my belly sometimes gets in the way when lifting :P Its not all the time, but it certainly gets in the way on heavy lifts and I guess my technique will get a bit sloppy aswell if I adjust? Should I just stay away from the heaviest lifting for now or should I do some similar excersies?

I did this WOD with 110-120-120-120-132-132-132 (calculated from kgs since most here uses lbs)
Some of the lifts were pretty ugly, but some were good I think. I know I need to work on the technique also, but from the technique showed in the video on the forum the bar is suppose to go more along the body, wich at where my belly kinda makes the speedbump......

Any tips except the obvious? Cause the loosing weight part I am working on.

Comment #41 - Posted by: Viking at June 19, 2013 8:07 AM

85
85
95 (failed third)
90
90
95 (figured out the technique)
100

Comment #42 - Posted by: MDK at June 19, 2013 8:12 AM

M 42/185/6'0"
145
165
175
180
185

Comment #43 - Posted by: Mike at June 19, 2013 8:17 AM

M/27/5'10"/180

115 (30s rest)
125 (30s)
135 (1m)
145 (1m)
145 (1m)
155 (1m)
145

I don't have a lot of experience with cleans. For next time I think I'm going to up the rest & up the weight to see what I can max out on. But today still felt like a solid workout, especially with how shot my legs felt after yesterday's FS.

Comment #44 - Posted by: Dan at June 19, 2013 8:18 AM

@Nickery #13, no pull-ups in this WOD.

Hang power cleans, like it says.

See where it says "Compare to 101118."? Click on the date. It's a hyperlink that takes you to the last time we did this workout. That workout has videos (5 or 6?) of other people doing this workout. You can get all you need to know from there. You can also read what folks posted last time so you have a good starting point for weight and an idea of how we roll.

Comment #45 - Posted by: Gavin at June 19, 2013 8:30 AM

175 185f

I cant help thinking that little girls life is changed forever haha

Comment #46 - Posted by: Marc at June 19, 2013 8:44 AM

I don't have an account so i can't comment on the journal article, so i thought I would shrae my knowledge and thoughts here.

Calling exercise miracle grow for the brain is the perfect analogy. Other than drugs, exercise is known the be the best stimulus to cause the body to secrete the two most powerful learning neurotransmitters/hormones known as Brain Derived Neurotropic Factor (BDNF) and Nerve Growth Factor. These are the two hormones responsible for our brain's growth and development at early ages, and drive almost instant learning and memory consolidation. By themselves they have been shown to fix Alzheimer's and combat most neuropathic diseases. The spark program is not only spot on in this aspect but through the emphasis of fun it further drives the learning process with stimulation/release of dopamine. All i have to say is bravo and keep up the good. work. Thanks for reading my rant.

Matt

p.s. If this could be put in the comments under the article that would be beyond awesome.

Comment #47 - Posted by: mattpalozola at June 19, 2013 8:47 AM

Question does anyone besides me here has a weaker lift from the hang position, normally i can max out 205_215 on the power clean but i can only lift around 20lbs less when it comes to hang position.

Comment #48 - Posted by: Yamil J Cruznavaro at June 19, 2013 8:48 AM

115-95-105-115-115-125-135

Comment #49 - Posted by: Ted at June 19, 2013 8:50 AM

185,225,225,245,245,255,265

Comment #50 - Posted by: LMev at June 19, 2013 9:05 AM

3 mile run
22:03
Then
3 X 7
135# Hang Cleans
Then
50 Weighted Sits
Good Workout

Comment #51 - Posted by: dyagg at June 19, 2013 9:12 AM

All in kg.

50, 55, 60, 65, 70, 72.5 (failed on 3rd), 72.5 (failed on 2nd), 70 (failed on 3rd), 65. (I know that's not 7 completed sets but I was beat).

Then:
Shoulder Press x 10
Goblet Squat x 15
Push Press x 20
Front Squat x 25
Push Jerk x 30
Back Squat x 35
(All 50kg apart from goblet squats at 20kg)
= 23:34

Comment #52 - Posted by: Joe at June 19, 2013 9:39 AM

M/32/200/72

185x3
205x3
225x2 failed 3rd
215x2 failed 3rd
210x3
215x3
220 no reps attempted 3 times

Legs were trashed from yesterday's wod and could not get low for the catch. It definately affected my loads. Went and ran 2 miles totally barefoot to see how it feels. My knee, which has been bothering when I run any distance, didn't have any issues. Now gotta get past these blisters and build some good callouses. New summer challenge for myself, do a 10k barefoot by October.

Comment #53 - Posted by: SeanP at June 19, 2013 9:56 AM


105
115
125
135
145
145
145

Comment #54 - Posted by: Ukkrew at June 19, 2013 9:56 AM

BW 137.2 today

4 sets at 135
3 sets at 145

Felt weak and beat-up after last 2 days; not much pop in my hips today.

Comment #55 - Posted by: Bill M. m/48/5'3"/135 at June 19, 2013 10:50 AM

Bill- not too bad for feeling weak! I'm doing this tomorrow, so, you have given me something to shoot for.

Enjoy your rest day.

Comment #56 - Posted by: Kevin C. (M/53/5'11"/178) at June 19, 2013 10:53 AM

125
135
135
145
145(fail)
135
145
m/41/220/5'11

Comment #57 - Posted by: Scott A. at June 19, 2013 11:00 AM

Thanks, Kevin -- the older I get the more important those rest days are. What are you and Doug doing today?

Comment #58 - Posted by: Bill M. m/48/5'3"/135 at June 19, 2013 11:00 AM

Praus2018

95...135...155...165...175..175.200_200_135...135...

Comment #59 - Posted by: Praus at June 19, 2013 11:05 AM

35
55
135
145
155
155
155

Comment #60 - Posted by: rlhamel at June 19, 2013 11:13 AM

yesterday's WOD


21-18-15-12-9-6-3 rep rounds of:
- 135 pound Front squat
- 20lb weighted Sit Ups

9:15

2 mile run

had extra step today!

M/52/193lb

Comment #61 - Posted by: Mazz at June 19, 2013 11:14 AM

lol I have my daughter ride her scooter while I wod, especially during running portions. When it's raining or we are going a long distance, she complains, "but mommy I can keep up, I want to be with you." Gives me the puppy eyes. I am glad I'm not the only one with kiddos that love to be around their parent/s during a wod. :)

Comment #62 - Posted by: Naomie at June 19, 2013 11:17 AM

Scaled for my CoCr & Polymer Knee
95-115-135-155-175-185-185lbs
Être prêt
M/55/6’/210

Comment #63 - Posted by: Pete In Sun City at June 19, 2013 11:20 AM

F/29/145/5'4

95# X 3
105# X 3
110# X 3
115# X 3
125# X 3

Followed by:
Push Press x 10
Deadlift x 15
Clean x 20
Front Squat x 25
Push Jerk x 30
Back Squat x 35
@ 95# each
26:46 time


Comment #64 - Posted by: Andrea at June 19, 2013 11:27 AM

F/43/180/5'10"

Hang power cleans 7 sets of 3

95
115
135
145
155
155
160 (2 years ago could only do 2 and had to put the bar down between reps)

It took until my 6th set to figure out how to regain my hook grip. I have to let the bar drop back to my thighs, I lift my left leg to take some of the weight and regrip with my left hand and do the same on the right side. Makes a huge difference on the pull when you're not only thinking about the possibility of the bar flying out of your grip.

Love cleans :-)

Comment #65 - Posted by: JuliePlatt at June 19, 2013 11:39 AM

m/40/155

115#
125#
135#
140#
150#
150# (interrupted)
150# (interrupted)

Comment #66 - Posted by: Hooper at June 19, 2013 11:49 AM

M/23/5'11"/182.9

95-135-175-195-205-225-240

PR as I am pretty sure I have not done this one before. Surprised I did what I did as my legs and entire core is in pain from previous two wod's right now.

Comment #67 - Posted by: Miles Forks at June 19, 2013 11:51 AM

33/m/6'5"/205
205x3
215x3
225x3
235x3
235x3
240x3
240x3

Comment #68 - Posted by: Buks at June 19, 2013 12:06 PM

Love the pull up pic. Love the WOD as well. Can't go wrong with Power Cleans. Love em!!!

Comment #69 - Posted by: Daniel Liley at June 19, 2013 12:07 PM

This is my kind of day!

At 180lbs
80kg, 90kg, 100kg, 105kg, 110kg, 110kg, 100kg

Primal move flow for 20 mins (pretty intense)

Comment #70 - Posted by: Brian Wright at June 19, 2013 12:19 PM

In KG - 50,60,60,70,70,70,70

If it helps motivate any newcomers to CF I'm very much a newbie at 3 months. I've seen myself as physically 'fit' for a few years an finished insanity just before discovering CF. I train out of my home with one made or acquired kit along with my staple barbell as time and money are right with a little boy at home and shift work.

In the last week three people I haven't seen for a few months have commented to me on how I look 'fitter/stronger/bigger'

As soon as all te blood in my fat head subsided I was able to digest that and see what an impact this free resource has ha on my life and my ability to do a great deal of physical tasks at work and home.

It doesn't get easier...but if it did it'd be boring!

Thanks to the CF team and well done to all those working to their goals

Comment #71 - Posted by: Speaky at June 19, 2013 12:37 PM

165
175
185
205
220 PR
230 PR
215

Felt good. Feet splayed too much on 230, so I backed off and worked on form for the last set - footwork was better here. I have to say I have really enjoyed this last cycle of programming from main site. Plus, this was about the only WOD I could do today. Anything involving a squat was out of the question - my legs are destroyed from front squats yesterday - and felt too beat up for a metcon.

Comment #72 - Posted by: Mel 40/m/5'10"/175 at June 19, 2013 1:03 PM

Great job Julieplatt!
I won't be cleaning that much today.

Comment #73 - Posted by: drw at June 19, 2013 1:29 PM

65-75-85-90-95-10-105 (failed, only got it twice)

I came back and did 105 one more time, just to make myself feel better.

Did this back to back with yesterdays Front Squat/Situp WOD, I'm burnt.

Comment #74 - Posted by: Deidre at June 19, 2013 1:29 PM

F/43/180/5'10"

After today's cleans, I took my kid to preschool and walked the dog... Then did yesterday's wod

21-15-12-9-6-3 front squat @ 135# and abmat sit ups for the sets of 21 and 18 and GHD sit ups for the rest.

17:15

I think it's obvious I don't want to scrub the bathrooms today... Much rather wod the day away in the garage.

Comment #75 - Posted by: JuliePlatt at June 19, 2013 1:35 PM

Julie, nice job! I struggle with 155. You put me to shame. I'm doing this one later this evening, so maybe...

Comment #76 - Posted by: Gavin at June 19, 2013 1:37 PM

Doubled up today.

Today's workout I did:
135-155-155-160-170-175-185

Yesterday's I finished in 18:57.8 doing 135 lbs.

Comment #77 - Posted by: Ben at June 19, 2013 1:55 PM

workout #2 before night class

7 rounds for time:
7 Squats
7 Burpees

4:27

Comment #78 - Posted by: Joe Northside m/34/70"/200 at June 19, 2013 2:00 PM

@Bill- We are taking one of those important rest days you talk about.

@Julie- Wow! Those are some great hang clean numbers!

Comment #79 - Posted by: Kevin C. (M/54/5'11"/178) at June 19, 2013 2:09 PM

I love strength WODs like this.
3 reps each 65-75-85-95-95-95-(failed 100)-95

@JuliePlatt, you're in beast mode. WTG!
@Deidre, Andrea, Launa and D.S., great job, too!

Comment #80 - Posted by: Glorybelle (F/43/5'5/134) at June 19, 2013 2:17 PM

m/35/5'8/160

75
85
95
105
115
125
135

Comment #81 - Posted by: jiggastemple at June 19, 2013 2:24 PM

Finished at 215. After a 2 month lazy spell, this was uplifting!

Comment #82 - Posted by: Ryan M/35/177 at June 19, 2013 2:46 PM

45-45-65-65-85F-75-75-75

Comment #83 - Posted by: Chrissy 32/F/4'11"/105 at June 19, 2013 2:52 PM

95, 105, 105, 115, 115, 135, 135

Comment #84 - Posted by: Nelson at June 19, 2013 2:53 PM

135 155 155 165 165 175 185

Failed final rep but overall happy. Had some issues with my grip on the heavier ones but I powered through.

Comment #85 - Posted by: Jake at June 19, 2013 3:01 PM

M 38/5'7"/130

95-95-95-95-95-115-115

Comment #86 - Posted by: Dan at June 19, 2013 3:03 PM

M23/5'9/174

65-85-95-115-135-155-165

Comment #87 - Posted by: Justin at June 19, 2013 3:11 PM

M/40/72"/190
125,135,145,155,165,175,185, attempted 195 and failed

Comment #88 - Posted by: Mike at June 19, 2013 3:17 PM

135, 145, 155, 155, 165, 175, 185. Try all sets at 165 next time.

Comment #89 - Posted by: Elliott Harding at June 19, 2013 3:26 PM

65-70-75-80-85-90-95

Could've /should've got more. Legs sore from last couple days so didn't have great technique.

F/42/127/5'9

Comment #90 - Posted by: Trina at June 19, 2013 3:28 PM

M/36/5'4"/143lbs
155, 175, 185, 185, 185x2, 185, 185x2

Comment #91 - Posted by: Matt Burritt at June 19, 2013 3:40 PM

Nice job Glorybelle!

Comment #92 - Posted by: Deidre at June 19, 2013 3:40 PM

40 kg
40 kg
40 kg
40 kg
50 kg
50 kg
55kg

Comment #93 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 19, 2013 3:48 PM

145
175
205
215
205
205
205

extra set:
220x1, hpc pr. tweaked neck so i stopped.

Comment #94 - Posted by: aermio m/34/67/164 at June 19, 2013 3:55 PM

65
75
95
105
125
135
155

In the future, I found that I can start out at a heavier weight.

Comment #95 - Posted by: Jeff at June 19, 2013 3:59 PM

115-135-145-155-165-155-155

Comment #96 - Posted by: Brad/6'4"/200/m/32 at June 19, 2013 4:01 PM

Hang power clean 3-3-3-3-3-3-3 reps

Kg : 43.5-48.5-53.5-58.5-63.5(1)-63.5(f)-58.5
Lbs : 96-107-118-129-140(1)-140(f)-129

Disappointing
Grip problem

Comment #97 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 19, 2013 4:02 PM

M/35/5'10"/180
Ran 3.4 miles
Hang power clean
95
115
135
145
145

Finished day with:

10 pull ups
1 HSPU
9 pull ups
2 HSPU
8 PU
3 HSPU
7 PU
4 HSPU
6 PU
5 HSPU
5 PU
6 HSPU
4 PU
7 HSPU
3 PU
8 HSPU
2 PU
9 HSPU
1 PU
10 HSPU

Comment #98 - Posted by: Brian P at June 19, 2013 4:04 PM

Glorybelle, Kevin C, drw and Gavin.

Thanks.

Love those cleans!

Comment #99 - Posted by: JuliePlatt at June 19, 2013 4:06 PM

@Trina and Chrissy, nice work!

I'm glad to see more females posting everyday. It's inspiring. :)

Comment #100 - Posted by: Glorybelle (F/43/5'5/134) at June 19, 2013 4:23 PM

M/34/210#
135#
155#
165#
175#
180#
185#
195# (pr) x1, x1, f, f, x1.

Comment #101 - Posted by: cris at June 19, 2013 4:25 PM

135
155
185
190
195
200
205

Comment #102 - Posted by: Dan at June 19, 2013 4:36 PM

185, 190, 195, 200, 205, 210(x2)

Compare to:
101118 - 180, 185, 190, 195, 200, 205, 210 (Failed at 215)

Comment #103 - Posted by: B. Rhaly at June 19, 2013 4:40 PM

M/42/192/6'
95
115
135
155
160
165
170
Grip was a problem with the heavier weights. All sets unbroken

Comment #104 - Posted by: Bob at June 19, 2013 5:21 PM

M/52/5'6"/170
95-115-135-135-135-135-135

Comment #105 - Posted by: Bryant at June 19, 2013 5:39 PM

M/21/6'1/180
135
135
155
155
165
185
200

Comment #106 - Posted by: chris matessa at June 19, 2013 5:44 PM

100, 110, 120, 130, 140
Also
Push ups 32, 25, 22, 15, 12
Hanging Leg Raises, 14, 12, 11, 10, 10
HSPU 10, 10, 10, 10, 10

Comment #107 - Posted by: Roto at June 19, 2013 6:14 PM

95/125/155/165/170(2+1F)/155/155

Comment #108 - Posted by: Rowan M/48/5'5"/150 at June 19, 2013 7:01 PM

M/35/6'3"/200
205-215-215-220-225
- Ran out of time today

Prev:
135-165-185-205(PR)-215(PR)-220(PR)-225(PR)

Comment #109 - Posted by: Ben S at June 19, 2013 7:10 PM

Only have 115 lbs available, so 115 for all sets with minimal rest time.

Comment #110 - Posted by: J.Wood at June 19, 2013 8:37 PM

@Gaby, high fives for your WOD today.

@Rob Hole, it sounds like you're feeling better each day. My vote is you post your WOD AND whatever else you feel like posting. We are still praying and rooting for you.

Comment #111 - Posted by: Glorybelle (F/43/5'5/134) at June 19, 2013 8:49 PM

M/35/174

Tough one. Wasn't feeling it, but I did get a PR out of it.

95
115
115
135
155 (fail)
155 PR
135 (from ground/not hang)

Next increase from 155 with my bumpers would be 185. After a PR at 155, 185 wasn't happening. I need to get some plates and I also need to work on grip. Had lots of trouble at 155.

Comment #112 - Posted by: Gavin at June 19, 2013 9:11 PM

135 for all sets, couldn't get comfortable in the hang so I didn't move up like usual.

Comment #113 - Posted by: Yockey at June 19, 2013 9:26 PM

135-155-155-160 f- on 3-155-160-f-on 2-155
M/180/36 need to get under that bar need lots
More practice!

Comment #114 - Posted by: Craig Hicks at June 19, 2013 9:46 PM

40, 45, 47.5, 50, 52.5, 50, 52.5

M/30/70KG

Comment #115 - Posted by: jbob at June 19, 2013 10:42 PM

95,105,115,125,135,145,155

Comment #116 - Posted by: scfd1_9607 at June 19, 2013 11:28 PM

in kg
60 x 3
65 x 3
70 x 3
75 x 3
80 x 3
85 x 2 (f)
80 x 3

that was my 3rd WOD ever so bare with me :)

Comment #117 - Posted by: arne thomas at June 19, 2013 11:39 PM

Can you drop the weight after a rep , pick back up into a hang clean ? Or does it have to be kept in the air at all times ?

Comment #118 - Posted by: Rich P at June 19, 2013 11:46 PM

50kg-60-65-70-75-77.5-80(PR)

Comment #119 - Posted by: Brett (24/M/188cm/77kg) at June 20, 2013 12:12 AM

115
125
135
145
155 pr
160

Comment #120 - Posted by: Jeremy at June 20, 2013 1:10 AM

165-175-185-195-205-215-225
Before that did 21-15-9 of 225lb deadlifts and 30" box jumps

Comment #121 - Posted by: Babak at June 20, 2013 2:46 AM

100-15-120-125-135-140-150(from ground)

Comment #122 - Posted by: ART/M/44/5'5"/150 at June 20, 2013 2:46 AM

95 125 145 165(f) 155 160 165(2,f)

Comment #123 - Posted by: sebastian 44/178/6'2" at June 20, 2013 3:04 AM

85-95-105-105-115(f)-85-85 (did this shortly after previous day's WOD)

Comment #124 - Posted by: abh 27/f/130 at June 20, 2013 5:40 AM

Did this one this morning as a make up and followed it up with 15, 12, 9 of 30lbs thrusters and pull ups.

Weight for hang power cleans
95
115
115
115
135
135
145 (f)
135

26/145/5'9

Comment #125 - Posted by: drew18 at June 20, 2013 5:41 AM

185
185
195
205 PR (2 reps) (straps)
195 (straps)
185
185

Also, got my first bar muscle ups! somehow went from zero to four in a row

Comment #126 - Posted by: JRL M/29/5'8"/160 at June 20, 2013 5:54 AM

-135
-135
-165
-185
-195
-215
-225(pr)

Comment #127 - Posted by: Jonblaze at June 20, 2013 7:22 AM

-40
-50
-60
-65
-70
-77.5
-82.5kg (PR)

Comment #128 - Posted by: Nilson M/32/5'6"/154 at June 20, 2013 7:26 AM

135, 155, 165, 175, 185, 185(2), 155

Comment #129 - Posted by: Jetté 43/M/5'11"/175 at June 20, 2013 7:48 AM

135-145-155-165-175-185(1)

Comment #130 - Posted by: Brock at June 20, 2013 8:02 AM

M/31/185/5,8

95/115/125/135/145f

Comment #131 - Posted by: david rochon at June 20, 2013 8:07 AM

M/ 39/ 136 lbs/ 5'-6"
I did a different workout because I am injured and was trying to get a bit of a burn and mend at the same time.
This was my first workout after hurting my lower back on Sunday and I'm still in pain. I wanted to test things out, very slowly, and do some movements like pullups that would not bear on my lower back and could still give me a challenge at a controlled, non-kipping, manner. I did use the weight belt for weighted pullups but progressed slowly and when I felt any pain in the back as I leaned back to go over the bar, I would either slow down even more or stop, or reduce the reps, etc.
I did:
10 x bodyweight (felt fine)
weighted 10 lb x 10 (felt fine)
20 lbs x 10 (felt good - but grip was feeling it a bit)
25 lbs x 8
30 x 7
35 x 5 (felt a twinge as I was going over the top at the last couple reps)
35 x 5 (felt a twinge as I was going over the top at the last rep)
35 x 5 + 5 at bodyweight... FULL ROM slowly contracting all reps.

Post pullups went directly into the pool quickly and basically did laps for about 15 minutes of breast stroke and freestyle... the freestyle felt it a bit in the back as I rotated, but it was o.k. and I felt like I was loosening things up a bit with no weight and some ROM in different planes.
I did a bit of stretching in the Sauna and a hot shower... FELT MUCH BETTER after all that.
I will probably so a swimming and pushup workout tomorrow.. but not too intense. Just a nice burner and slow and steady... might not even time it.

Comment #132 - Posted by: Anton at June 20, 2013 8:15 AM

M/46/75"/275#
65/95/115/135/155/135

Comment #133 - Posted by: Andy at June 20, 2013 8:41 AM

Male
30
155 lbs
5'8"

65/95/105/115/125/135/135

Comment #134 - Posted by: Dave at June 20, 2013 8:57 AM

115/135F,/135/137.5/140/142.5/145/147.5

Wasn't expecting this to be though since I usually do regular power cleans in the 175lb range.

M/31/165/5'5

Comment #135 - Posted by: jeezuz30 at June 20, 2013 9:34 AM

145
155
165
175(PR)
185(2)

Comment #136 - Posted by: Kevin C. (M/54/5'11"/182) at June 20, 2013 9:48 AM

Made up on 130620-Thur
As RX'd
145-165-185-195x1-180-175-175

Comment #137 - Posted by: fargingbastige (M/46/6'0"/195) at June 20, 2013 10:53 AM

m/41/198

135
155
165
185
195(2 reps)
185
185

Comment #138 - Posted by: Patrick at June 20, 2013 11:12 AM

135
145
155
165
175
185 x 1

Comment #139 - Posted by: Andrew at June 20, 2013 11:35 AM

M/32/5'10/190

80
85
90
100
110
120(2)
110

Comment #140 - Posted by: Matthew S at June 20, 2013 12:33 PM

Got this in a day late.
135-155-165-175-185-190(1)-190(2)
Then did the Chief:
Five three minute rounds with one minute rest of:
3 power cleans(135#)
6 pushups
9 squats

5 rounds each round.

Comment #141 - Posted by: Kurt M/39/185 at June 20, 2013 1:20 PM

M/47/183lbs/6'0"

135
185
215
225
225
235
245

Comment #142 - Posted by: DLW at June 20, 2013 1:58 PM

105-110-115-120-125-130-155

Comment #143 - Posted by: myles456 at June 20, 2013 2:18 PM

Meghan 120
Murley 125
Alison 85
Hannah 80
Katie K 65
Marianne 85
Megan K 100
Erin K 100
Emma 130
Jason 100
Jacob 205
Master P 105
Amanda 90
Aaron 65
Cam 225
Dave 65
Katie B 110
Pudge 65
Connor 110
Ricky 110
Jacqueline 65
Seth
Austin
Alex M
Frankie
Claire
Erika
Elizabeth
Bubs 20lb
Abby Trip
Jake Trip
Elle
Aly 100
Mrs. Carey 95
Mr. Carey 155
Alex 195
AJ 225
Josh 190
Aaron 75
Crystal 60
Mrs. Pip 25 (gave blood)
Mama V 55
Wendy 85
Sandi 65
Mr. Wonsil 150
Jay 170
Buzz 185
Shannon 85

Comment #144 - Posted by: Champions Club at June 20, 2013 5:25 PM

50-55-60-65-70f on 2-70-75-80fon 2

Comment #145 - Posted by: Mik at June 20, 2013 7:27 PM

Did it at 165 without much of a problem with a 3 minute rest between sets. Would have liked to have done more weight but I was already catching it about mid squat and just above parallel.

Comment #146 - Posted by: Victor at June 21, 2013 1:29 AM

185-195-205-215(F)-205
215 basket case

Comment #147 - Posted by: Moteezy at June 21, 2013 5:05 AM


90
110
120
125
125 F
128
128

Comment #148 - Posted by: Anderson Cruz at June 21, 2013 9:19 AM

M/41/5'11"/206

1 set every 2 min.

(kg) 50-55-60-65-70-75-80(0).

Comment #149 - Posted by: Jose-Luis Morales at June 21, 2013 9:34 AM

95,105,115,125,135,145,155

Comment #150 - Posted by: wescampo at June 21, 2013 3:47 PM

50-60-65-70-75-80 кг

Comment #151 - Posted by: Sempay at June 21, 2013 8:29 PM

M.41.5'11.177

75
105
145
145
155
165 3rd rep not clean
155

Need lots of work on this exercise...

Added:
105 SDHP 30 reps
24kg KB swings 50 reps

Comment #152 - Posted by: Eaux at June 22, 2013 10:42 AM

Wow Julieplatt you're a machine!

65-75-85-95-105-115-125(f)

Comment #153 - Posted by: Boo Boo F/25/5'8/148 at June 22, 2013 2:57 PM

205
205
205
215
215
215
215

Comment #154 - Posted by: Tony at June 22, 2013 4:15 PM

185
195
205
215
225
235
245

Comment #155 - Posted by: dsm19 M / 34 / 6'0 / 210 at June 23, 2013 4:17 AM

2013-06-23: 188.
2010-11-18: 3X179. 8X135,135,145,135 for form.
2009-08-22: 1X160. 5X135,140,135 for form.
2009-07-16: 1X180.

Comment #156 - Posted by: gs at June 23, 2013 12:11 PM

165
185
205
215 (F)
210
210 (F)
210

Comment #157 - Posted by: PW56 at June 24, 2013 11:17 AM

F/43/5'6"/140

85
90
95
100
105
110
115

Comment #158 - Posted by: mom to five at June 24, 2013 12:40 PM

45.2-47.7-49.7-51.9-54-56.6-58.5kg

Comment #159 - Posted by: lucio1928,M/41/182cm/96kg at June 24, 2013 5:55 PM

135
155
165
185
205
225 fail
225 got it!!!!!

Comment #160 - Posted by: Alao 34/M/6"2"/225 at June 24, 2013 7:38 PM

45/m/176cm/74kg

65
70
75
80
82f (2 reps)
80
75 kg

Poor form with 80 kg and above.

Comment #161 - Posted by: Memuc at June 25, 2013 5:19 AM

155
165
175
185 (broken)
185(f)/175x3
175
175

M/31/5'6"/183

Comment #162 - Posted by: McNerney at June 25, 2013 10:45 AM

m/30/180cm/74kg

130619

Hang power clean 3-3-3-3-3-3-3 reps
60,80,85,90(1f),90,85,80(1f) kg

130625

Five rounds for time of:
125 kg Deadlift, 5 reps
25 Sit-ups

9:20

Comment #163 - Posted by: ukr17 at June 25, 2013 9:55 PM

M/33/5'7"/168
115, 135, 155, 185(f), 165, 175, 185

Comment #164 - Posted by: Mark Salzman at June 26, 2013 4:06 AM

115, 135, 155, 155, 165(2), 155

Comment #165 - Posted by: Drewski at June 26, 2013 12:28 PM

No barbells. Used heaviest dumbells at office gym: 50s.

M/38/5'10"/206

Comment #166 - Posted by: MK44 at June 26, 2013 2:35 PM

hang squat clean

95
115
135
155
165
185
195 PR(185 last)

Comment #167 - Posted by: Bells at June 27, 2013 5:50 AM

95
115
135
145
165
170
95 x 18

Comment #168 - Posted by: Rob S at June 27, 2013 1:46 PM

155
165
175
185 (pr)
185
185 (2)
185

Big improvement over last time. Good month for me. Hit 13 pr's this month!

Comment #169 - Posted by: Ronnieboy M/50/5'9"/185 at June 28, 2013 5:50 PM

m/39/5'9/183
CFWU-2. Shortcut since doing strength & metcon WOD. Superman. Everett drills. Row 500m.
145,155,165,175,180,185,190
Hard to believe I did 190 in 2010. Hopefully tech better this time. Didn't feel like I did real good job of getting shoulders up & forward.
11/18/10: 135,145,155,165,175,185,190

Comment #170 - Posted by: jrm at June 30, 2013 6:44 PM

95,115,135,145,155,160f,155f,145 vs
95-115-135-145-155-155f,f-145-145 11/18/10

1k run wu 5:07

Comment #171 - Posted by: kevin o at July 2, 2013 6:58 PM

135
155
175
195
205
225 (f) x2
215 (f) x2

Comment #172 - Posted by: Matt j at July 3, 2013 6:33 AM

135-135-145-155f-150-150-135

Comment #173 - Posted by: illis M/32/180/5'9" at July 5, 2013 10:00 AM

125, 135, 145, 155, 160, 165, 170

Comment #174 - Posted by: Manchild at July 13, 2013 6:58 PM

90lbs
100
110
120
130
130
145
145 (pr)

Comment #175 - Posted by: Antonio M/24/5'11"/166lbs at July 18, 2013 11:13 AM

125-135-145-155-160f on third rep

Comment #176 - Posted by: vic* at July 19, 2013 10:04 PM

45 x 10
75 x 8
95 x 6
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 0(f on 1.dropped weight)
165 x 2(f on 1.held on.did 2)

m/42/5'8/240

Comment #177 - Posted by: phat boi at July 26, 2013 2:23 PM

145,155,165,165,165,165,165lb

130,155(fl),155,165(fl),165,175(fl),165 08.12.10

Comment #178 - Posted by: zenoperegrinus at February 10, 2014 8:58 AM

CFWUx2
Burgener warmup
135-146-157-168-179(set bar down between reps)-173.5(set bar down between 2/3 rep)

Comment #179 - Posted by: Doug at April 23, 2014 4:59 PM

2014-09-19: 195 below knee.
2013-06-23: 188.
2010-11-18: 3X179. 8X135,135,145,135 for form.
2009-08-22: 1X160. 5X135,140,135 for form.
2009-07-16: 1X180.

Comment #180 - Posted by: gs at September 19, 2014 5:18 PM
Post a comment






Remember personal info?