Thursday, December 17, 2009

Squat clean 1-1-1-1-1-1-1 reps

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on December 16, 2009 at 8:48 pm Comments (22)

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On December 16, 2009 at 8:52 pm LDeMarco_CFRX said:

A better “compare to” would be from the clean and jerk singles last month:

http://crossfitrx.com/2009/11/11/thursday-november-12-2009/

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On December 16, 2009 at 11:16 pm Kelly Levens said:

Who is that nerd? And why am I still up?

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On December 17, 2009 at 8:18 am Pat C. said:

98-110-120-125F-125F-87×2-99

I had the 125 in a full squat…just couldn’t stand up with it because my elbows were down. Work on getting elbows fast and high.

note: my clean and jerk max from 11/12 was 125#. Front squat max is 154.

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On December 17, 2009 at 9:09 am mike n said:

110 – 120 – 132 – 137F – 137PR – 142F – 142F

Clean & Jerk PR from 11/12 was 130 lbs.
Front squat PR from 9/15 was 143 lbs.

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- On December 17, 2009 at 10:47 am Pat C. said:
  
  Big progress, Mike.
  
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On December 17, 2009 at 9:27 am hwang!!! said:

77-87-99-109f-104PR-105.5f

oops…thought i had 7 lifts but miscounted! need to work on stronger, more explosive jerks and keeping the bar close to me.

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On December 17, 2009 at 10:42 am Zeke said:

Due to my shoulder rehab, I had to do a different wod. We chose “The Chief” and it did the trick! The chief is 135lb power clean (3x), pushups (6x), air squats (9x). You do as many rounds as possible in three minutes, take a 1 minute rest, then continue for five cycles.

Round 1-7
Round 2-5
Round 3-4 (pitiful)
Round 4-5
Round 5-5 (plus 3 power cleans and 6 pushups)

Total- 26 rounds as RX

Wods like “The Chief” are exactly why I crossfit. It was awesome. I also worked on not standing at the bar for so long, and just picking it up. I can rest when the wod is over.

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- On December 17, 2009 at 2:43 pm La Mar said:
  
  Yeah, you didn’t have to knock me down like that (on the board) 😉
  
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On December 17, 2009 at 10:52 am La Mar said:

I cannot say that Squat Cleans are my favorite movement (could be due to that nasty girl Elizabeth); nevertheless, I was happy that this came up because I need to put in work…

154, 176, 186, 198, 208, 220, 230 (+22 PR)

Ironically, this PR matches my PR in C&J. Came in with a focus on form (keeping chest open, hips low at start). According to Laura, the best rep was @ 220. During the last rep, my back rounded a bit coming out of bottom…encouraging thing is I was aware of the mistake when it happened. I need to focus on going a bit past vertical to ensure that I get maximum power out of my hips while eliminating the “donkey kick” and using my elbows to bring me out of bottom. I didn’t expect to finish @ 230 so I’m pleased with the effort. Now it’s time to go run some hills for dessert!

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- On December 17, 2009 at 12:30 pm La Mar said:
  
  3.5 mile jog around Chastain with some nice ascents. Focus on hill work so no clock.
  
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On December 17, 2009 at 10:56 am Erica said:

This was my first big lift since I hurt my back a few weeks ago. I was a little cautious so didn’t push to failure, but I am very pleased with how I did and how my back felt.

77/88/99/104/110.5/119/124PR

Explanation for the 110.5 – I had a 2.5# on one side and not the other! Didn’t notice during the lift but realized it afterwards.

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- On December 17, 2009 at 11:56 am Pat C. said:
  
  That’s excellent!
  
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- On December 17, 2009 at 12:45 pm Joy said:
  
  Fantastic! You’re so strong!
  
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On December 17, 2009 at 1:10 pm LDeMarco_CFRX said:

I practiced a few squat cleans on Tuesday; they felt light, and I should have just kept working on them because they felt good at the time. Today, my low back and abs are sore, and the weight felt heavy…I missed my opportunity to PR.

132
142
152
157

Quit – DNF. Felt like crap, and my form was going, so I just called it a day. PR is 168 from the C&J day last month.

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On December 17, 2009 at 1:55 pm Jack said:

88 – 110 – 120 – 125 – 132 – 137F – 137F

i think i need oly shoes? and more power, more explosion, and more hips…

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- On December 17, 2009 at 2:00 pm La Mar said:
  
  I’ll defer to the coaches for instruction but I watched a few of your reps and it looks like you’re getting it. This is a tough movement 😉
  
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On December 17, 2009 at 7:20 pm Terri said:

Used 60# and worked on trying to understand the movement and get my body to cooperate. Also worked more on double unders and got 5 in a row! 🙂

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- On December 17, 2009 at 8:21 pm michaelsaurus said:
  
  Great job on those double-unders T! 🙂
  
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  - On December 17, 2009 at 8:45 pm Terri said:
    
    Thanks, Mr. Saurus! (You know I’ll never be able to remember your real last name now, right? “Saurus” has taken its spot in my brain.)
    
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On December 18, 2009 at 10:49 am trish said:

60-70-82-87-92(poor form)-92f-92f

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On December 18, 2009 at 6:30 pm Joy said:

44-49-52-54-59f-59f-57
the first 59 attempt was quickly botched when I hit my chest with the bar. I became very uncoordinated. And 2nd attempt I just hesitated too long. Last lift was so sloppy & slow I don’t know if it should count. Need to continue working on staying vertical& moving quickly& smoothly.

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On December 18, 2009 at 7:25 pm Kristy F said:

didn’t write lifts down, but I worked with Hwang. Started at 77 and ended at 114 without failing. Ran out of time.

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