Rotating Header Image

Power Cleans

November 15, 2011

CrossFit WOD

Warmup (10 min) Coach’s choice on mobility exercise

Auxiliary (12 min total)
A.1 Negative HSPU 2 x 12 (slow as possible, add weight (vest or ankle weights)
A.2 Partner Hamstring body pull (bench for modification)

WOD: 5 Rounds

8 Power Cleans (135/75)
8 press to push press
8 bar facing burpees

Rx: got 4 press on 1st round, 2 on 2nd and push pressed the rest.  Had to do lateral burpees instead of bar facing due to lack of space.

<previous   next>

October 19, 2011

CrossFit WOD:


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 :-) )

<previous   next>

September 15, 2011 – 5M

Marathon Training

5 Mile Run

My intentions were to run negative splits, but ended up with a tempo run, instead.  Guess that’s what happens when the last two miles are mostly uphill.  Should’ve planned my route a little better.  Plus it was still quite warm out.

Mile 1: 10:10
Mile 2: 9:46
Mile 3: 9:23
Mile 4: 9:37
Mile 5: 9:48
Average pace: 9:45 min/mile

CrossFit WOD

SWOD:  Power Cleans
2 x 5 Tall Power Cleans
2 x 5 Hang Power Cleans
1 x 5 Power Cleans

1 x 25 BW Squat jumps

WOD: AMRAP, 15mins

7 Front Squats (95/65)
(Jog outside)
7 Broad Jump
(Jog inside)
7 Knees-to-elbows

The SWOD was mainly practicing form.

Score: 8 rounds plus 6 broad jumps

<previous   next>

September 08, 2011

CrossFit WOD


Power Cleans (135/95)
Double Unders x2

Today’s warm-up deserves a little attention: 1600m run, 100 pushups.  Yes, you read that right.  I need one of those t-shirts that reads: your workout is my warm-up.  We were able to split it up however we wanted, so I did 4 rounds of 400m run and 25 pushups.  By the last round, I was only able to do 2-3 pushups at a time.  The good thing about it, though: my legs were warm enough that I was able to do the pistols in the workout as Rx.

Time: 7:22 Rx

<previous   next>


August 09, 2011

CrossFit WOD

Max Effort: Squat Clean 5×3

For Time:

12 Hand Stand Push Ups (HSPU)
2 Power Cleans (135/95)
4 Power Cleans
6 Power Cleans
8 Power Cleans
10 Power Cleans
12 Power Cleans

After yesterday’s heavy deadlifts, I didn’t know if more heavy lifting was a good idea.  My back doesn’t hurt, but I can definitely feel those deadlifts.  Last Monday, we found our Squat Clean 5-rep max.  I was able to get 5 reps at 105 pounds.  Today I was able to 3-rep 115 pounds, my previous 1-rep max.  My form could have been a little better, but my fatigued core was starting to give in and I wanted to save it for the WOD.  I can’t wait to see what my new Squat Clean PR will be next week :-) .

OMG, 42 hand stand push ups!  I seriously didn’t think I was going to be able to make it through this WOD as Rx.  I didn’t think my arms could handle that many HSPUs.  I need to give myself some more credit!  I was the only athlete attempting Rx HSPUs in our class and selfishly, I am so glad!  By the time people started finishing, I was still on my 3rd or 4th round (of 6).  My CrossFit Texas family supported me, cheered me on and encouraged me to not give up and to finish strong.  That is why I am proud to be a part of this community.  They are awesome!  Love in a box!

Time: 14:24 Rx

<previous   next>