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Hang Power Cleans

November 09, 2011

CrossFit WOD

12-9-6-3-1

Hang Power Cleans (95/65)
Front Squat (95/65)
Press

I was only able to press the first 6 in the first round.  After that, I had to push press them all.

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November 01, 2011

Marathon Training

Long Intervals: 3 x 1200m, 2:00-3:00 rest, hold within 3-5 seconds

Lap 1:  5:40.19
Lap 2:  5:40.20
Lap 3:  5:41.33

I’m very happy with this workout.  This is the first time I have been successful at holding to within the time specified (3-5 seconds).  This totals 2.25 miles at a 7:34 pace.

CrossFit WOD

SWOD
12×2 Press @ 50%

WOD: EMOTM, 12 min
8 Mountain Climbers (right, left =1)
5 Hang-Power Cleans (115/75)

Buy-Out 75 Sit-ups

SWOD:  I used the 45# bar for press.  Tough, but doable.

WOD:  I used 75# for the power cleans.  I was able to complete each round in under 25 seconds.

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October 19, 2011

CrossFit WOD:

SWOD:

1 set of 5 reps of power cleans
1 set of 5 reps on hang power cleans
1 set of 5 reps on squat cleans all at 50% of body weight.

WOD:  Death by Squat Cleans with a twist (95/135)

Each athlete will start with 1 squat clean to perform in the first minute and will add one rep for each additional minute until unable to finish reps before minute expires.  The number of rounds that are completed will then be deducted from a total of 20/100m sprints. The more you squat, the less you sprint… Example: Kyle completes 10 full rounds of squat cleans, Kyle only has to run 10 sprints…Ben completes 15 rounds of squat cleans, Ben only has to run 5 sprints, Erin completes 20 rounds of squat cleans, Erin isn’t running any sprints.

SWOD:  I used 65 pounds, a little more than 50% BW due to my recent illness.  I really hope I can gain that 5 pounds back as muscle :-)

WOD:  I finished the 9th squat clean (at 95 pounds) of round 9 with about 2 seconds to spare > 11 sprints.  (I’m pretty sure I’m the only one in my class to make it to round 9 :-) )

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October 12, 2011

CrossFit WOD

SWOD, 10 minute EMOTM

100m sprint

WOD, 2 rounds

200m Run
12 Hang Power Cleans
100m Walking Lunges
12 Sumo Deadlift High-Pulls
200m Run (2nd round only)

Still did not have a lot of energy today, but more than yesterday.  I made it through the sprints better than I thought I would.

I chose level 2 for my weight (65 pounds).  I probably should’ve done level 3 (75 pounds), but not being up to my normal energy level, I wasn’t sure how long the energy I did have would last.  Those lunges sucked!

Time: 17 minutes and change…don’t really remember

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September 27, 2011

Marathon Training

Long Intervals, 2 x 800m, 5:00 rest

Lap 1: 3:27
Lap 2: 3:38

User error on the Garmin…hit start/stop instead of lap between 800s.  Times are approximate and I’m not sure how long between the two laps, either.  In all, I’m happy.  Add those two laps together and I ran a 7:05 mile.  My current mile PR is 7:30.  And no, my legs did not like running fast after heavy back squats yesterday.  If they were rested, I could’ve gone faster :-)

CrossFit WOD

Warm up/ Focus: Turkish Get ups

10-8-6-4-2
HSPU
Hang power Cleans (155/105)

You know it’s going to be a tough WOD when the Hand Stand Push-ups are the easy part :-)   I did, however, find out that I can hang power clean 102.5 pounds, but it is NOT pretty.  I dropped down to 97.5 for the WOD.  It’s amazing how much 5 pounds can change things.  It still took me forever.  I was able to do 2-3 at a time in the first few rounds, but was down to one at a time in the last two rounds.

Time: can’t remember…less than 10 minutes, though.

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July 13, 2011

CrossFit WOD

Max Effort: 5×3 Overhead Squat

EMOTM (Every Minute on the Minute) 10 minutes

5 Hang Power Cleans (95/65)
5 Push Press (95/65)
5 Back Squats (95/65)

My max OHS is 107.5 lbs.  Today I was able to get up to 3×95 lbs no problem.  I put on 10 more pounds and couldn’t even get one.  I dropped down to 100 lbs and my wrists gave out on the third squat.  I ran out of time to try again.  Next time, I’ll remember to tape my wrists.

As for the WOD.  I was able to get all 10 rounds in, as Rx.

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