Friday 091218
5 rounds for time:
1 Clean, 90% of 1RM
3 Handstand Push-up
5 Box Jump, 36/28in
7 Strict Pull-up
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December 17th, 2009 on 10:30 pm
That should be inches for the box jumps not lbs. two plates on the tall box for men and two on the short box for women. Actual height is approximate.
Each component of this should be hard. The pull-ups should be a strength movement so if you cannot do strict you should use a lighter band than you usually would or even jump up and do negatives.
I would not be at all surprised if the cleans are heavy enouugh that people miss a fe of them near the end of the workout.
December 18th, 2009 on 6:54 am
8:33 55# clean, HSPU off box w/ weights on ground, 20# box, tried black band for two PUs, went to blue for the rest.
I didn’t push myself hard enough. I should’ve added at least one plate to the box jumps (fear kept me from doing that, but I practiced post-wod and I could do it!) and I should’ve used more weight on the cleans. I lack aggressiveness – that is my LIMFAC on a LOT of the lifts. I lift like a grandma. Maybe I need to practice the small parts so they become natural and then when I put it all together I can focus on aggressiveness/explosiveness.
On a side note, today was the first day I ran since Sunday’s 10K. Soreness in calves resurfaced (will do MR on those all weekend) and on my run home, my ankle issue started up again. I think I need my Pose tweaked. Somethin’ fishy is going on.
December 18th, 2009 on 7:28 am
Aaron,
this looks really cool! I’m sorry I will miss this one!
Hopefully, Saturday won’t be a white out and the gym will be open. If not, I have some 50 lb dumbells and a snow shovel.
December 18th, 2009 on 8:21 am
Wait, it is snowing on saturday…so shirtless 10 AM WOD then?
630 WOD this morning before I indulge in cookies all day. 8:11 as rx’d with 185#. Keeping strict on the pull-ups is hard as I had several failed attempts where I was an inch from finishing but would of needed a kick to get up there.
December 18th, 2009 on 8:41 am
Always an inch short, eh Rich?
December 18th, 2009 on 8:45 am
11:26 RX
I had to take it pretty slow to be able to do the HSPUs and the pullups.
140# for the clean. Looking back, I maybe should have done 145#. I haven’t tried a 1RM squat clean in atleast 6 mo so used my 1RM (155#) from then.
HSPUs below parallel. Used 2 25# plates for additional range of motion.
December 18th, 2009 on 9:05 am
10:38
5 rounds of:
1 Clean at 115#
3 HSPU w/ feet on box and hands on dumbells
5 box jumps (30″ + 45# plate for 2 rounds, then 30″)
7 strict pull-ups (had to kick for the last inch on the last few in the fifth round.)
December 18th, 2009 on 9:16 am
9:49
165# clean
negatives for HSPU with an abmat and a 45# under each hand
small box with 4 45# plates
minimal kicking on the pull-ups
December 18th, 2009 on 9:41 am
Rich, Sorry you werent able to finish that last inch…
Also, are these squat cleans or power cleans?
December 18th, 2009 on 9:47 am
I need to be smarter about my comments today..but its okay. I guess I will have to train twice as hard on my BJs now?
and, squat cleans…i was not happy when I worked that out this morning.
December 18th, 2009 on 10:06 am
It is squat cleans, but if you do more weight by power cleaning, then you should power clean and then front squat. This should be heavy, not form practice for people who are bad at squat cleans.
I would love to see everyone up against a wall for the HSPU. If you can do a handstand against the wall, put an abmat under your head, do a handstand, and slowly lower yourself down. Come out of the handstand, kick back up, and slowly lower your self.
For those strict pullups, you can almost always avoid kicking for the last little bit by getting off the bar, resetting and going again.
I love workouts like this. This was one of my inspirations for this workout.
http://media.crossfit.com/cf-video/CrossFitJax_Transformers.wmv
December 18th, 2009 on 10:10 am
those of you who has watched Rich perform bj’s know he never goes short. But it is great he will continue to remain shirtless for the early morning WOD’s.
PCF Brian and Alison, based on the sectional date for you guys I wanted to check and see if we should move the VEGAS MIKE experience to April. Some of the people I have spoken with are not of a mind to train hard then two weeks before the sectional, go on a three day binge. April brings warmer days(cabana boys for the ladies, bikinis for the boys) and generally better nights. It is your call collectively, Vegas accepts visitors all year long. Just imparting some advice…
December 18th, 2009 on 10:24 am
I vote for first weekend in April, which will likely include the Final 4, a post sectionals celebration of PCF domination, and warmer weather.
December 18th, 2009 on 10:28 am
8:22
65# clean; I could have handled more.
Modified Handstand Push-up–did them on the box with 45# weights under my hands so I could go deep (something Rich S taught me)
Box Jumps: 45# weight + 25# weight on top. I probably could have done 2X45# but I played the shorty card.
Strict Pull-ups: I started with the black band, went to blue; I started other rounds with black and red and then went to blue.
December 18th, 2009 on 10:31 am
6:52
with all kinds of scaling
- Squat Cleans 55#
- HSPUs piked off 20″ box with plates under hands and abmat on box
- Box Jumps 20″
- Pull Ups blue then green band
In the end, I felt like a slacker. With the time leftover I did more squat cleans trying for good form and something approaching “speed”.
I just saw Aaron’s note about negative HSPUs, which is a great idea since it still works the core and balance (more than being piked on a box) and so I will try that next time. I can easily do HSs against a wall…we’ll see if I can slowly lower down.
Coach quote of the day “just pick a soft spot and roll it around…ahhhh.” Ok, so I put the ahhhh in there, but you get the idea. Lots of things are funnier that early in the morning.
December 18th, 2009 on 11:10 am
7:30
1 squat clean at 80
3 HSPUS against the wall with an abmat
5 box with jumps with 2 45 plates added to the 20 inch box
black/red band combo for strict pullups
December 18th, 2009 on 11:13 am
6:24 I think, but pullups were questionable at best. Should have gone heavier on Squat Clean (did 185- should have done 205-215).
After seeing Rich do 38″ bj’s he was able to sweet talk me into trying thirty days of Paleo starting January 4.
December 18th, 2009 on 11:15 am
Huge shout out for the programming, this week. I’ve actually been looking forward to working out! I really like the combo of strength work with cardio.
December 18th, 2009 on 11:28 am
Definitely agree that the weekend after sectionals would be a much better choice for the PCF field trip to Sin City.
December 18th, 2009 on 1:01 pm
Lynette:
We at PCF don’t do the three Cs.
Core
Cardio
Carbohydrates
December 18th, 2009 on 1:07 pm
Catching up from yesterday:
Brian,
Thanks for the link!
Ana,
Always good times, always
Sally,
email sent
December 18th, 2009 on 1:18 pm
9:57
85# cleans
2 blue bands for HSPU
28in box jump
4 strict and 3 blue band pull-ups each round
December 18th, 2009 on 1:22 pm
11:58
95# clean
negatives for HSPU with an abmat and a 45# under each hand
tall box for box jumps
strict pull-ups for the first two rounds, the rest with a blue band
December 18th, 2009 on 1:35 pm
Thanks Mel. Unfortunately I can’t access my gmail at work but I will email ya when I get home. Thanks!
December 18th, 2009 on 2:16 pm
10:10. First 3 rounds @ 165#, last 2 @ 145#. Not full ROM on HSPU. Had to kick on the last couple pullups.
Great WOD.
December 18th, 2009 on 2:23 pm
5:47 95# hang clean, HSPU off box w/ weights on ground, 20″ box. Plus practice on my DUs with my new buddy lee rope. ($10 to ship to arlington from woodbridge! — mr. lee is ripping off xfitters)
December 18th, 2009 on 2:35 pm
7:55, with 225# and 38″ bj’s. Last set of pullups took about a minute and a half with a few failed attempts.
December 18th, 2009 on 3:49 pm
7:00 with 145#
Thanks to Curtis for making me redo my failed cleans.
Fun workout.
December 18th, 2009 on 4:13 pm
Will PCF be open at 9 tomorrow regardless of the “massive amounts of snow which can’t easily be handled by metro-DC residents but which we wouldn’t bat an eye at in upstate NY?”
December 18th, 2009 on 4:31 pm
Twin,
I’ll be there for the shirtless WOD tomorrow.
Vegas,
I’ll come see my big guy any weekend
Aaron PCF and Alison,
I agree with the post sectionals celebration in Vegas
December 18th, 2009 on 6:13 pm
As rx:d: 12:10. Did the squat cleans at 145#. This was hard – limfac for me was the strict pull ups. Down to 1’s at the end.
December 18th, 2009 on 6:25 pm
6:37? @185 w/ 45lb plates for the HSPU
December 18th, 2009 on 7:24 pm
This may be old news, but great video of Jon M performing the Sandbag Sprint during the 2009 Games. It’s about 5 min into the video. Link in my name.
Rest day.
December 18th, 2009 on 7:38 pm
11:29. 165# cleans. 34″ box jumps. HSPU to the floor for 2 rounds and to an abmat for the rest.
December 18th, 2009 on 7:39 pm
I hope the lack of a Saturday schedule up on the blog isn’t an indication that someone is thinking about closing the Box tomorrow because of a little snow.
December 18th, 2009 on 7:58 pm
8:43 as rx’d
Squat clean @ 165# (heavy, but surprisingly manageable – i.e., no failed attempts), HSPUs with 2-25# plates (should have used 45# or parallettes as I did them pretty much unbroken no problem), 38″ BJs, strict pullups (should have grabbed a small DB).
I underestimated myself – which is good in that its a sign that I’m getting stronger.
Then we did the finisher and I surprised myself again by carrying 2-70# KBs 4 times across the box (realize that’s only 10# less than what I weigh) in 31 seconds. And, in true Scott Q. fashion, I looked good doing it…
December 18th, 2009 on 7:58 pm
7:13 RX’d with 185
Used plates and went to the floor for the HSPUs
GREAT WOD!
December 18th, 2009 on 8:29 pm
9:16 Rx at 155
Did the finisher with 2 70 lb KB in 25 seconds, then the second one with the overhead KB, Liking my overhead strength gains
December 18th, 2009 on 9:23 pm
3×5 Squat – 225, 245, 255
3×5 DL – 225, 245, 265
100×1.5 KB swings – 3+51
Very happy with these numbers. Using the 80% rule, that puts my 1X squat up around 300 . . . which is really good for me – I’ve never had a 300 squat. Felt like I had more tonight on the squat, but that was a recent high, so no reason to push it. And my DL is getting back to its old atrocious self, so that is good.
Anyone looking for a good burner, 100 KB swings for time will get you there.
Have fun in the snow tomorrow.
December 18th, 2009 on 9:41 pm
12:38 @ 275
December 18th, 2009 on 10:08 pm
9:54 at #105
My cleans need work.
December 18th, 2009 on 10:17 pm
Kyle L,
Stop lifting freakish weight you animal
December 18th, 2009 on 11:04 pm
12:03 with 235lb cleans. They were heavy. Missed one on rep 5, but they took focus each rep.
December 18th, 2009 on 11:31 pm
Don’t try to do 90% of max weight on squat cleans that was your max four months ago and after an almost two month lay off. Listened to Brian though and remain injury free.
December 18th, 2009 on 11:41 pm
9:56 @155
Should have gone heavier as cleans got better with each round
26 seconds on the finisher
December 18th, 2009 on 11:44 pm
155 on the squat clean, maybe could have gone higher, but this felt plenty heavy for me, 34 in bj’s just couldn’t get the extra few inches mentally and wearing oly shoes. Although I am sure the shoes have nothing to do with it. Used 35 plates for extra rom on hspu and faced the wall. My strict pull ups are pretty strong so held a 25 lb dumbbell for the first set, none for the second, 20 lbs for the first 4 of the remaining sets. Felt good and think I scaled ok except for the clean, but wouldn’t have wanted to go too much heavier.
December 18th, 2009 on 11:45 pm
oh and I think the time was 12:17
December 19th, 2009 on 9:07 am
I’ve got to change my “6:37?” to 7:36 after seeing Paul’s time. @185 w/ 45lb plates for the HSPU
December 19th, 2009 on 9:37 am
7:42, only did 135lb on the clean, everything else was RX. Fourth workout in a row, being cautious.
December 19th, 2009 on 8:37 pm
12:21 with 105# cleans, box & paralette HSPU, orange band and tan hair elastic on the dead hangs!