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Posts Tagged ‘Clean

3 x 5 Deadlifts @ 60kg

10 x KB RTW @ 16kg
5 x KB Clean and Press @ 16kg
20 x KB Swings @ 16kg

3 x 5 Deadlifts @ 80kg

Then…

20 Mountain Climbers (2 step = 1 count)
4 OHS @ 30kg
6 Clean (full barbell squat clean)
8 Burpees

AMRAP in 20 min = 5.5, with some interruptions

Claire’s deadlift set-up

Warm up with KB complex, sit-ups, push-ups, squats.

Then:
3 x 5 Deadlift @ 70kg

Then:
60 sec Double-unders
60 sec Full squat clean @ 40kg (barbell)
x10 rounds (5:00 total)

No score kept.

Notes:
I remember these weights feeling much, much lighter.

Claire and Miller (from across the road) played while I did this. A week later Miller came around to play again, Claire got out the 1.25kg plates and they played at doing deadlifts. :)

Warm up
10 Push-ups
10 Sit-ups
15 Squats
x 3

Wendler 5-3-1
5 Bench press @ 40 kg
5 Bench press @ 45 kg
5 Bench press @ 50 kg

CF WOD
50 Ball slams
5 Clean & Jerks @ 40 kg
40 Ball slams
4 Clean & Jerks @ 45 kg
30 Ball slams
3 Clean & Jerks @ 50 kg
20 Ball slams
2 Clean & Jerks @ 55 kg
10 Ball slams
1 Clean & Jerk @ 60 kg
= 14:42

Cool down
1,000m row, under 20 spm, no foot straps, not timed.

Notes
The weight on the bench was heavier than prescribed, starting with 40 instead of finishing with it. 5 at 50kg was about as challenging as I’d like it to be without a spotter.

The C&J weight was scaled down from the main site prescription, but in the work gym, I was more than happy to have 60kg overhead with some confidence. Ball slams were a sub for rope climbs.

The week day fasting is no problem so long as I keep it paleo. The addition of sugar and/or free time on the weekends is a killer.

30 x Clean @ 35kg (Rx: 42.5)
30 Body rows (Rx: Pull-ups)
Run 800 meters

= 38:13

Doug:
30 x Power clean @ 15 kg
30 x Lat Pulldowns @ light-moderate weight
Row 1,000m

= 35:00ish

7×1 Clean & Jerk
Lots with 35kg
2 @ 40kg
2 @ 50kg
3 @ 55kg

Focus on recalling technique.
Jerk is the limiter.
I’m sure I thought it was weak at the time, but 70 sounds impressive to me now!

Quite tired from the riding yesterday. A massage this week would go down a treat.

Tags: ,

Warmup

4x15m Lunge + 15m Bear Crawl

Workout

Barbell Triplet: Clean/ Front Squat/ Jerk
2x 5/5/3 @ 40% (of Jerk 1RM) = 35kg
2x 4/4/2 @ 50% = 40kg
2x 3/3/3 @ 60% = 45kg

Then:
Dynamic Isometric Squat @ 35kg (fat bar for comfort)
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground

Then:
4×1 Dynamic-Isometric Back Squat @ 35kg (variation)
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 1-2 min between reps

Then:
10x DB Push Press @ 20-25# DBs +
60-second Row/Ski/AirDyne 10/50 (10-sec sprint, 50-sec recovery)
5 rounds, switch positions as fast as possible – no rest!

Then:
Cool down and stretch

Workout

21-15-9

Cleans @ 60kg
Ring dips

Abandoned at Round 2, Rep. 13 (~28 minutes).

I had a miss in the catch at rep 12 of round two, catching too far back. I didn’t make the lift until two attempts later. Rep 13 was messy, with a forward catch in the hands, not the rack position, and I decided to be smart and call it quits. Rather than just finish up, I stopped the clock and finished out the WOD with just the bar, trying to set a pattern of good form.

Ring dips were assisted from Round 2, rep 4.

I’m not sure how I did it last time … my notes are that my form on the cleans was “awful”, with lots of catches high and forward so I’m going to check the box marked ‘dumber’, rather than the one marked ‘tougher’, although sometimes it’s a fine line. More and better dips this time though. Back in May 2008 I did them assisted from the 8th rep.

Food

  • Three eggs, pear, olive oil
  • Coffee
  • Big veggie salad w tuna, dressed with olive oil
  • Peppermint tea, nut/seed/honey square
  • Sardines, almonds
  • Tea
  • Roast chicken w veggies & olive oil
  • Hot cocoa
  • Two grapes, ham, a few almonds and a mouthful of coconut milk (yum!)
  • Hot cocoa

November 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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