Tag Archives: dumbbell hang squat clean

One arm, then the other…

This is going to be an odd week with a holiday in the middle, but after being very hit and miss in the last couple of weeks at crossfit, I think it’s a good week to catch up a little and get back into the swing of things. Yesterday’s workout left me gasping on the floor, but today’s definitely gave me some challenges as well.

windmill
Still a better Windmill than mine without weight today. 🙂

Made it in for the 8:30 class with AJ. We were joined by a whole bunch of folks – Todd, Melissa, and their daughter; Larry & Karen; Dave; Dee; Bri; Sarah; a new gal whose name escapes me; Jake… it was a busy class. And we had both Drea & Lara coaching this morning, which was great for such a large crowd.

We did the same warm-up as last night. I chose to run (weird, right?) and then we did 20 mountain climbers, 10 lunges with PVC passthrus, 5 windmills each side (I did it without a dumbbell), 10 goblet squats (35# kettlebell), and 10 kip swings.

From there we stuck with the PVC pipe and did some OHS work and then some light dumbbell OHS and snatch work. We did a few varieties of bar muscle-up progressions… kipping and pull-ups, kipping and chest to bar, kipping and full bar muscle ups… I am getting closer I think, but today wasn’t the day. 🙂

Dumbbell-Single-Arm-SnatchAnd then we gathered our equipment, found our space, and dove into the workout:

  • Metcon
  • Score Type:: Total Time
  • Performance:
    • 3 rounds for time of:
    • 10 dumbbell hang squat snatches, left arm
    • 3 bar muscle-ups
    • 10 dumbbell hang squat snatches, right arm
    • 3 bar muscle-ups
    • Men: 45-lb. dumbbell
    • Women: 30-lb. dumbbell
  • Fitness:
    • 3 rounds for time of:
    • 10 dumbbell overhead squats, left arm
    • 5 ring rows
    • 10 dumbbell overhead squats, right arm
    • 5 ring rows
    • Men: 20-lb. dumbbell
    • Women: 15-lb. dumbbell

jim-carrey-ace-ventura-armsSingle-arm movements are still not all that hot for me. But they are getting better. So I did the best I could:

  • 10 dumbbell hang squat snatches, right arm, 20# dumbbell
  • One kip push-down and three chest-to-bar pull-ups
  • 10 dumbbell hang squat snatches, left arm, 20# dumbbell
  • One kip push-down and three chest-to-bar pull-ups

I have to say I had some concerns after the warm-up, but I struggled my way through it and finished in 9:17. AJ used an 8# dumbbell and jumping muscle-ups on a low bar, finishing in 10:58.

Any time there are single-arm movements in a workout, I grumble. They’re always slow and awkward for me and lighter than I think they should be. I possibly could have tried a 25# dumbbell today, but it would have just slowed me down and I felt slow enough.

Thumbs-up-clipart-cliparts-for-you-5Everybody was moving right along today! So great work 8:30!

And a quick shout out to Lara, who is working through her Level 1 coaching internship with Drea. She led the warm-up today and was helping with some adjustments throughout the work-out and the skill work. She did great and answered a few questions/concerns I had off the bat, convincing me not to go with overhead squats instead of hanging squat snatches. 🙂 Thanks Lara!

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Take 5

Today is officially Monday number two, but I’m not letting that stop me. I headed to the box for an 8:30 workout. Coach Drea had a few of us ready to run in the cold… Logan, Nicole, Carrie, Sarah, Matt & Abigail.

This was a good one by the way. I’ll share my observations at the end. 🙂

2059emSo we started with the same warm-up as yesterday, just with a running clock. And I have to say that a minute of single-unders and a minute of jumping jacks still wasn’t fantastic. 🙂 But we managed.

When that was done, we did a little chat about dumbbell push jerks and squat cleans, figuring out what weights we wanted to use for the workout. And from there we moved to the rig to play with pull-ups and ring rows. I wasn’t quite sure how long my pull-ups would hold up, but was ready to give them a shot.

We did the workout in two “heats” that started 5 minutes apart. Essentially the second heat was going while the first heat was in their 5 minute rest.

five-minutesThe workout was:

  • A set of three 5-minute rounds, with a 5 minute rest between them. Count reps.
  • From minutes 0-2, run 400m (performance) or 200m (fitness) and do as many double-unders (performance) or single-unders (fitness) as possible.
  • From minute 2-3, do dumbbell push jerks, 25/20# (performance), 20/15# (fitness)
  • From minute 3-4, do pull-ups (performance) or ring rows (fitness)
  • From minute 4-5, do dumbbell hang squat cleans, 25/20# (performance, 20/15# (fitness)

Nicole & Sarah both did the assault bike instead of running. The rest of us ran either 300m or 400m.

20-lbs-dumbbell1I did the workout with:

  • 300m run
  • single-unders
  • 20# dumbbell push jerks
  • pull-ups
  • 20# hang squat cleans

My runs were pretty consistent between 1:25 and 1:30, and here’s how the rest shook out:

  • 7TaonKRbc300m run (to second set of dumpsters in 400m route)
  • 50 single-unders
  • 11 dumbbell push-jerks
  • 10 pull-ups (a set of 8, then 2 more)
  • 8 dumbbell hang squat cleans
  • 5-minute rest
  • 300m run
  • 38 single-unders (had to take my shoes off because one came untied during the run and I didn’t want to stop to tie it)
  • 13 dumbbell push-jerks
  • 12 pull-ups (a set of 8, two sets of 2)
  • 8 dumbbell hang squat cleans
  • 5-minute rest (put shoes back on)
  • 300m run
  • 21 single-unders (couldn’t get my feet out of the way)
  • 13 dumbbell push-jerks
  • 8 pull-ups (a set of 5, then a set of 2, and a set of 1)
  • 9 dumbbell hang squat cleans
  • DONE
  • 79 reps, 71 reps, 51 reps = 201 reps total

So for me, I think I did ok. I kept moving, I ran all three 300m stretches (except for a few steps where I turned around to come back). And my first two rounds were pretty consistent even if the last one fell apart a bit.

Let’s get to my weird observations.

  1. 2059ohThe 300m route was just about right for me. I hate the hill on the way up our 400m route, but that keeps me from the worst of it. And I was able to actually jog each of the 300m stretches, though it wasn’t comfortable, without killing myself. It made me wonder if I could do a mile in 200m lengths (less hill) more easily. Or go jog on a track somewhere that’s flat and see how that works. Told you it was weird.
  2. A 5-minute rest is awesome. I felt like it was enough time for me to collect myself, slow my breathing, and shake off the previous round. That said, I think a shorter rest might have been better (we had a workout a few weeks ago where we had a 2-3 minute break between each round and that was enough to give rest but not enough to make you not want to go again).
  3. Many of my “push jerks” were really “push presses” because the press is more natural than the jerk for me.
  4. My “hang squat cleans” were a mix of “hang squat cleans” and “hang power cleans” because I couldn’t consistently get my butt down into the squat. Sometimes it worked. Sometimes it didn’t But there would have been a whole lot of no-reps if it was in a competition (or the Open).

I’m pleased with my work today. I didn’t think I’d hit 200 reps across three rounds and did so despite myself. 🙂

Great work 8:30 class!

Hero WOD Friday

It’s rare, but occasionally I slip in for a workout on a Friday. This week I decided I needed a break, so took the day off to spend with my wife and we both made it in for the Hero WOD. Usually it reminds me why I skip Fridays. 🙂

Great class today — Coach Drea had me and Ev, Todd & Melissa, Sarah, and Nicole. Always a fun group.

always-warm-up-thoroughly

We started with parts of Nicole’s warm-up (lots of hamstring stretching, which was needed) and then moved to the rig for some banded shoulder mobility (also needed). Once that was done, we grabbed light weight plates (5# for guys, 2.5# for gals) and light dumbbells. With the weight plates, we did some shoulder mobility — making the shape of A, T, and Y, with an in-between “neutral”. This is very similar to doing the banded Crossover Symmetry movement.

And then the fun began. Dumbbell shrugs. Dumbbell hang power snatches. Dumbbell hang squat snatches. As soon as my arms go independent, I start losing control. Grip and forearms are one part, but left arm not tracking right vs. right arm is another big part of that.

25pound-dumbbellAfter all of that, it was time to do the actual workout. “Nick.” (You can read about U.S. Army Specialist Nicholas Steinbacher who perished from injuries suffered after an IED hit his Humvee in Iraq in 2006 at the CrossFit Main Site.)

  • 12 rounds for time (10 at Level II):
  • Dumbbell hang squat clean (Rx 45/35#, Level II 35/25#), 10 reps
  • 6 Handstand push-ups (Rx on dumbbells, Level II w/o dumbbells)
  • (Level I – 8 rounds, 8 hang squat cleans at 25/15#, 4 pike push-ups)

I was worried about the whole thing, honestly. And I ended up scaling heavily at level II rounds and rep #s (10 rounds at 10 hanging squat cleans and 6 HSPUs).

  • Rounds 1 & 2 – 30# dumbbells, handstand push-ups on a 15# plate with an abmat
  • Rounds 3-10 – dropped to 25# kettlebells for the hanging squat cleans
  • Rounds 4-6 – dropped to pike push-ups instead of HSPUs
  • Rounds 7-10 – dropped to straight push-ups instead of pike push-ups

Finished in 22:37, but damn this was not much fun. The tops of my shoulders were fried very quickly. But it was my left arm not tracking that really caused the issue. Something about handling a dumbbell instead of a kettlebell really messes with that arm.

shoulder-on-fire

I joke that there are two halves to my body and they don’t really talk much, but I certainly felt that way today. I wasn’t the last person done, but Todd was doing Rx rounds and reps with a pair of 35# dumbbells and HSPUs from dumbbells on the wall.

Everybody rocked this. My trick was just to keep moving through the burning shoulders and find ways to scale as movements got too difficult to sustain. My right shoulder was pissed before we started, but the left one joined it very quickly.

Anyway… Good workout. I’m planning on going to the team WOD tomorrow, so we’ll see how that goes.  🙂

Great work today, folks! Way to keep chugging through!