Wednesday, April 20, 2011

10 minutes to establish a 1RM Power Clean

-then-

4 rounds for time of:
Run 400m
25 Box Jumps 20″

"Throw Down the Crutches," an essay by Lisbeth Darsh. CLICK TO READ MORE


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Published in: on April 19, 2011 at 9:38 pm  Comments (24)  

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24 CommentsLeave a comment

  1. like the article. “hi hater” tee…not so much.

  2. 1RM = 103# PR (6# over a HQ workout on 11/18 where I got 97# once in a 3-3-3-3-3 series)

    Metcon: 15:33 RX… some VERY impressive times posted this morning by the likes of Zeke, Eric, Christian, etc… good work everyone!

    • Congrats on the PR, Jen!! Yes, Zeke & Eric left for round 2 run as I was coming in from the first run! Very fast.

      • Thank you… and yeah, think I got lapped twice by Christian… crazy!

        • Good work this morning 5:30AM. It was a lot of fun!! I enjoyed Christin’s SPRINT to not allow me to pass her. Well done!!

          • Yeah, it was a lot of fun this morning watching Zeke and Eric destroy those box jumps! Great job to them and to Joy for pushing through!

        • Nice job In the PR! Was a fun workout this AM.

    • Good PR girl!! well done 🙂

  3. Cleans: 95#
    metcon: 17:12

    Ditto what Maze said.

  4. FYI – WOD 6 has been released.

    http://media.crossfit.com/games/pdf/Games_Open11-6_ExplainDoc.pdf

    7 min AMRAP of thrusters/Chest to bar pullups going up by 3

  5. Practiced power cleans today. Worked up to 2 sets of 5 at 154 (a new 3RM and 5RM).

    Due to upcoming travel, I did the open wod today after the 9am class finished.
    20 min AMRAP
    5 power cleans at 145
    10 Toes to bar
    15 Wall ball (20# to 10′ target)

    7 rounds + 5 + 10 + 2 = 227
    Tough on the forearms. Toes to bar were broken into lots of small sets in later rounds.

    Thanks to Christin and Therese for sticking around to judge.

    • Dude!! nice work!

  6. Power cleans: 165#

    Metcon: 10:15 (Rx)

  7. Power cleans: 82#, then failed at 89# a bunch of times. I was getting it high enough but fatigue and technique problems kept me from success.

    WOD: 19:59 (RX) was just glad I made myself finish because it was one of those mornings where I started telling myself at the start “maybe I can just leave now and come back later and do it…”

  8. I practiced cleans at 100 lb.

    Metcon 13:25

    Tried to chase David and Andrew but they were just too fast!

  9. Very small group at lunch today, but this allowed me to get some good coaching from Laura on my cleans. Used the WOD 5 weight to work on not pulling early and catching in a strength position. Making progres on both.

    14:31 on Metcon, but more importantly focused on doing multiple box jumps in row rather than one at a time.

  10. Practiced cleans at 54#. It felt good to do real cleans again.

    Metcon: 12:26 RX. Great group at 4pm today!

    • Yay! Very nice, Sarah! So happy to see you back on some RX workouts and cleanin’ it!

      • Thanks, Joy!

  11. 137 on the power cleans. Well below my PR but with way better form I feel. Mac’s coaching on elbow speed being key should help my get better there.

    WOD @ 8:27 rx.

  12. Practiced cleans with a low weight to work on form.

    Metcon @ 11:06

  13. Power clean: 136
    Metcon, 18:59 RX

  14. Had to do this one at the Globo-gym due to work constraints today…Metcon, 20:32 (15’box). I did not enjoy this one.

    • But you did it! Congrats on that!


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