Hang Power Clean

1229

Hang Power Clean 3-3-3-3-3-3-3

65-85-95-95-85-85

Jackie

As Rx'd
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Substitutions for the row can be 100- sumo deadlift high pulls(SDHP) or 1200 meter run.

Post time


I did

50 Reps SDHP 50#KB
30 Reps 45 pound Thruster
20 Reps Assisted Pullups

31:57

Squats 20/30

From 1225

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post

13,14,16,15,16,17,16,16

12 Days of Crossfit

20061224
Today was my first workout with Crossfit Tulsa and we did 12 Days of Crossfit Taken from Crossfit North. It only took me 1 hour and 4 minutes. I was the last one to finish, but everybody was a great encouragement and I had a blast.


One 200 yard run

Two medicine ball clean & jerks 20lb(MBCJ), one 200 yard run

Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Four knees to elbows, three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Eleven 50lb Kb swings, ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run

Twelve 24" box jumps, eleven 50lb Kb swings, ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run.

Elizabeth

As Rx'd
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time

I did
21-15-9 reps of
Clean 60 Pound (Was Actually more of a Power Clean)
Bar Dips

in 14:16

compared to 16:24 on 1018

Pullups

I laddered up with pullups today, since I don't have the space or equipment to effectively complete the WOD.

I started with 2 sets of 5 of OHS and Pushups, then to the Total Gym on Level 10 with 50 pounds added and Laddered up to 4 reps with an equal number of dips in between sets. Then dropped down to 40 pounds and again laddered up to 4 with equal number of dips. Finally dropped down to 20 pounds and laddered up to 4 reps with equal number of pushups.

Cindy

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10 + 40 pounds)
6 Push-ups
9 Squats

Completed 9 Rounds in 13 minutes. compared to 13 rounds last time with 20 pounds on Total Gym. Not bad comparison considering I only got about 5 hours sleep last night. I am still disgusted with my perfomance. I know I am too critical of myself and I cannot expect to be at a higher level so quickly, just disgusted that I let myself get this bad to begin with.

Lynne

Scaled Lynne, did Max Pushups and equal number of Jumping pullups

17,15,12,10,9 = 63

compared to last time

23,14,11,9,7 = 64

While last time was a total greater number of Pushups, my form felt much better.

"Michael"

As Rx'd
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time

I completed

Three rounds for time of:
Ride Stationary Bike 1600 meters
35 Good Mornings
35 Sit-ups

23:21 Compared to 26:01 with 400 meter Run Last time.

Nicole

From Monday
As Rx'd

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round

I completed

5 rounds of:
Ride Stationary Bike 400 M
12 pull ups on Total Gym Level 10

13:06

Thrusters/Pull-ups

From 1207
As Rx'd

For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

Post time

I completed

30 pound Thrusters, 30 reps
30 Pull-ups Total Gym Level 10
30 pound Thrusters, 20 reps
20 Pull-ups Total Gym Level 10
30 pound Thrusters, 10 reps
10 Pull-ups Total Gym Level 10

16:35


Switched my grip alot with the pull-ups which really sped things up. I am guessing it would have been over 20 if I had tried to stick with one grip.

Murphy

From yesterday as Rx'd

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time

I completed

1 mile Stationary Bike
35 Pull-ups
70 Push-ups
120 Squats
1 mile Stationary Bike

32:51

This was the closest Crossfit has ever come to killing me. This looks so innocent on the surface, but as Eugene Allen describes it I was "tasting pennies".

Filthy Fifty

From Yesterday As Rx'd

As Rx'd
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


I completed
20 Box jump, 18 inch box
20 Jumping pull-ups (Total Gym Level 10)
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Sit-ups
20 Push press, 30 pounds
20 Good mornings
20 Wall ball shots, 8 pound ball
20 Burpees
20 Standard Jump Rope Jumps

14:18 compared to 14:45

It took me almost 4:00 to complete the Burpees. It does not help that I haven't done anything for almost 2 weeks.