Posts Tagged ‘HangSquatClean

Quite a bit of messing around during the day. Many sub-maximal pull-ups at various playgrounds with Claire (Fee was working and Claire and I went to ScienceWorks). I did a few at Fee’s parent’s place yesterday too, as well as a bunch of push-ups (various kinds).

Then, later in the day, I hit the workout I’ve been wanting to do for about the past week – the one I usually do to signal a return to “training” and wake things up: ye olde “Hangover Cure”. I don’t have dumbbells at home, but I do have a nice pair of 16kg kettlebells. So…

Warm up
5 Swings
5 1H Swings each hand
5 2H Snatch
5 2H KB C&J (long cycle)
5 Goblet squats
5 KB Circles each direction
5 Halos
5 Piston press (each side)
5 KB Bastards
All @ 16KG KBs

Heavy KB Hangover Cure
20 Double-unders
4 OHS @ 32.5kg (usually 30kg)
6 Hang squat KB cleans (usually 12.5-15kg DB cleans)
8 Burpees
AMRAP in 20 min = 7 rounds and 20 DUs

Given the increases in weight, the awkwardness of the bells compared to DBs and my lack of GPP work, I’ll take that compared to a PR of 8 with 12.5kg DBs and a 30kg OHS.

Food is back to being tight, with 1-2 transgressions and a bit of dark chocolate a week. The longer commute is giving me the itch to re-cast myself as ‘cyclist’. Standing on the box at a 12 hour race without feeling hit by a wrecking ball is good, but I can’t help but want to close the gap between my lap times and those of my team-mates. Stay tuned, we’ll see how we go with that.

Speaking of ‘real’ cyclists, Neil, Nick and Gus rode the Melbourne to Warrnambool in typically tough conditions. It’s the first bike race I ever saw. Dad took me down to watch the winners roll across the line in Raglan Parade when we lived there. I wouldn’t have been more than 10 or 11 years old, and what I remembered is shattered-looking men sprint across the line, roll back around and get to work cooling down, either on the bike or by taking a little jog. I remember being pretty amazed that they had the energy to do anything at all after riding roads that took three hours to drive. I went to bed a with the new knowledge that you could ride a bike incredible distances. That night I dreamt of setting off in the opposite direction on my green BMX with white tuffs to visit my old Grade 3 friends back in Strathmore.

At the moment it’s a huge and unfathomable target, but maybe … maybe I might want to do that race some day.

Let’s just let that hang in the air all heavy like for a while.


30 deck squats


3 x 5 pistols @ 10kg each side
1 x 30 box jumps @ 0kg
2 x 20 box jumps @ 24kg (2 x 12kg KB) / 20″ box
1 x 20 box jumps @ 32kg (2 x 16kg KB) / 20″ box
100 1/4 ROM jump squats @ 53kg BB
150 1/4 ROM jump squats @ 53kg BB
200 1/4 ROM jump squats @ 53kg BB


30 Hang squat clean @ aqua bag
20 Slam ball @ 20kg ball
15 Box jump press / jump down jerk @ 10kg ball


In 44° heat things got super humid super fast inside Jeff’s garage with four of us rotating through the work. So humid that when we stepped outside the dry 44° air felt cool… For a little while anyway.

Everything was ok until the 20kg ball slams, which hit me like a brick wall. I just could not push through them. Couldn’t catch the ball for the rebound, couldn’t keep decent form, couldn’t get a rhythm going. But the standout thing was that it’s still great fun to train with a bunch of like-minded people. Especially good to play with Jeff and Neil again.





Workout [66MB wmv]

Scaled to:
10 DB Hang Squat Cleans @ 15kg DBs
10 Push-ups (regular push-ups)
10 rounds




Push-ups were broken from the second round (!) – not too happy with that – and came in twos and threes in the later rounds. HSCs were a bitch. Like Pat says, you either get the form right or they really kill you. Hard on the grip too. Broken sets from round 7.


  • Oats w/WPI, almonds, strawberries [4/2Fat]
  • Coffee
  • Tuna, herring, almonds, apple, orange [~4/2Fat]
  • Almonds, orange, sardines [2/2Fat]


Hang Squat Clean 7 x 3

Exercise Sets/Reps/Dist Weight/Time
Hang Squat Clean 7 x 3 reps 40
55 kg


  • Muesli w/nuts, protein and blueberries [5]
  • 2 Kiwis; chicken, olive oil, avocado, raw beans and snow peas
  • Peach, plum, cottage cheese, nuts [3]
  • Salmon bruchetta, pasta, gelato (out for dinner with M&J)

February 2020
« Dec    

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

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


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