Tag Archives: power cleans

Hello CrossFit Cough! (Power Cleans!)

Today was workout #4 of the week. I wasn’t sure how well I was going to do, to be honest, but was going to give it a shot — especially since it’s the only workout of the week I get with Ev!

Made it in for the 8:30 WOD and we had a great group – Coach Lara had a full house. Me & Ev, Bill, KB, Todd, and Valerie. And, as per usual, there was a lot of fun. πŸ™‚

No, not this kind of mountain climber…

We started with an interesting warm-up in two parts.

  • Part 1
    • 3 rds:
    • :20 sec work/:10 sec rest
    • Jumping jacks
    • Mountain climbers
  • Part 2
    • 2 rds:
    • 25 banded pull-aparts
    • 25 banded good mornings
    • :45 sec/side banded front-rack stretch

No Riverdance today, and that was fine by me. πŸ™‚ And when we were done with that we went through some skill work for power cleans. Deadlifts, shrugs, muscle clean, hang power clean, full power clean… with an empty bar and then adding some weight.

I warmed up with 75#, 95#, and 115# — and pondered 125# but decided it was in my best interests to stay at 115#. I’m glad I did.

power-clean-techThe workout was gnarly.

  • 3 rounds for max reps:
    • Power clean for 30 seconds, rest 30 seconds
    • Power clean for 25 seconds, rest 35 seconds
    • Power clean for 20 seconds, rest 40 seconds
    • Power clean for 15 seconds, rest 45 seconds
    • Power clean for 10 seconds, rest 50 seconds
  • There is no rest between rounds.
  • Competitor weight: 155/105#
  • Performance weight: 115/80#
  • Fitness weight: 65/45# (and only 2 rounds)

survived-didnt-dieI stayed at 115# throughout the workout — and I have to say, my form was all over the place. Rounded shoulders were bad today. But I managed…

  • Round 1 – 10, 10, 6, 6, 4 (36)
  • Round 2 – 8, 7, 6, 5, 4 (30)
  • Round 3 – 7, 5, 4, 3, 4 (23)
  • Total: 89

I was so dead at the end, I added things up to 79, but my wife was kind enough to point out my mistake when we were talking in the car. πŸ™‚ Really I was laying on the floor watching the room spin as I got my breathing under control again. Crossfit cough wasn’t far behind.

Ev managed to get through 84 reps at 75#, so she wasn’t far behind me. πŸ™‚ I think I heard that Bill managed over 110 reps at 155#, which is crazy. But we were shooting for 80-100 reps and I was right in that pocket, so I’ll take it.

Tomorrow is a rest day and then I’ll get in for team WOD on Saturday. Maybe I’ll even hit the gymnastics class if they have it. We’ll see how crazy I feel. πŸ™‚

Great work 8:30 class and thanks Lara for the encouragement!



Friday Night Lights at CrossFit NCS

Every now and then, our Colorado Springs CrossFit community does fun stuff like the Friday Night Lights initiative. It’s been a while since I’ve had the opportunity to hop into one (February 2016 and April 2016) and we missed the one back in July over at Decimate. These events offer a great opportunity for crossfitters from all over the area to WOD together and visit. I know I’m not the most social of butterflies, but it is good to get out in the world beyond the everyday once in a while.

crossfit-ncs-logoLast night we gathered at CrossFit NCS for a Friday Night Lights event and they had a great turnout. The whole Fitzy clan made it in and joined the 7:50pm heat. Marilee joined us as well. And we visited a little with Ray & Danielle (NCS), Mike (NCS), and saw Alex (Decimate) for a bit. We also saw folks from Progressive, Bonnie & Clyde, 719, and several other boxes from around town.

Ray, as always, was a fun emcee. And they moved anywhere from 5-10 people in each heat of the workout about every 25 minutes or so. When you signed in, you got a color (purple, yellow, pink) and competed to see which team could do the most reps and lift the most weight. We arrived about 6:10 (it started at 5:30) and were there until after 8, but I’m not sure who won… Ultimately though, I think the community did. πŸ™‚

The workout was a simple one:

  • 12 minute AMRAP
    • 2 power cleans
    • 2 bar-over-burpees
    • 2 pull-ups
    • 4-4-4
    • 6-6-6
    • etc…
  • you could choose RX+ (185/145#), RX (135/95#), or Scaled (95/55#)
  • and then you had 4 minutes to get to a one rep max clean

I have to admit to being a little sore even before we started the workout. Warmed up a little bit on the rower and with some stretching, but I knew it was going to be a challenge today to get anything heavy.

I got nowhere near this weight. πŸ™‚

So how’d we do? Well, here’s how it stacked up…

  • Me (Pink team, did Rx movements)
    • Made it through the round of 10s and had three cleans in the round of 12s (93 reps)
    • Attempted four max power cleans – 155#, 165#, 175# (fail), 175# (fail)
  • Ev – 133 reps with 55#, banded pull-ups; 95# max clean
  • Mickey – 133 reps with 55#, regular pull-ups; 105# max clean
  • AJ – 115 reps with 55#; 105# max clean

Not bad at all, really. I pushed it too fast, too early in in the metcon and had to slow way down in the round of 8. And in the round of 10, I forgot to do burpees, so I did my 10 power cleans, walked to the rig, realized my mistake, and walked back to do burpees. I started breaking up the cleans by the round of 6s… And I just didn’t have anything left when I got to the max lifts at the end.

We had a lot of fun though and NCS was a great host! Thanks folks and nice to see everybody!!

A Cheeky Little Workout

You never know what to expect when you get to a Team WOD on a Saturday. Today was led by Coach Larry and he did this exact workout while on a recent trip, so he knew exactly what we were in for. πŸ™‚

We had a great crew today – Nick & Lisa, Dan, Brent, Larry & Karen, Bill and his two kids, Lara, Heather, and Ev, AJ, and myself. I feel like I may be missing someone, so if so I apologize!

10am rolled around and we got going with the same warm up we did a couple of times this week with a run, bike, or row, then banded pull-aparts, push-ups to side-planks, jumping squats, a reverse grip hang from the bar, and some banded Samson stretches.

looks-easy-memeThe workout, as written, was:

  • 3 Person Teams
  • 15 Minute AMRAP #1
    • 3 Power Cleans (135/75)
    • 6 Box over Burpees (24/20″)
  • Rest 5 minutes
  • 15 Minute AMRAP #2
    • 10 Push Press (135/75)
    • 20 KBS (53/35)

We had a weird number of folks, so we ended up mixing up into groups of 2 or 3 instead of 3 or 4. As a result, I worked with Nick and Ev worked with AJ and Karen. Whole place was hopping pretty good. πŸ™‚

Started with some cleans and push-press warm-ups and then broke up to get our equipment.

weight-plates-299537_960_720Nick and I only shifted one thing in the workout, opting for a 115# bar instead of a 135# bar. But the rest was pretty close to what was there beyond the fact that I did 24″ step-ups instead of box jumps. We did break up the second AMRAP though – we did two rounds each of 5 push press and 10 kettlebell swings. Thank goodness we did too, because that was rough. Who knew KBS could be a limiting factor?!

The fun part with this one was that each of us had to go through the reps for the round to count a single round of the workout. So for the first 15 minutes that was 3 cleans and 6 box over burpees each. And in the second it was 10 push press and 20 kettlebell swings each. Usually it’s just as many times through as you can go with your partner(s), but this one was a little different.

kettlebell-swingSo how’d we do? Well, Nick was a great partner. He pushed me along the whole way through and we chugged right along.

  • AMRAP #1 – 8 rounds plus 3 reps (165 reps)
  • AMRAPΒ  #2 – 4 full rounds (240 reps)
  • Total – 405 reps

Not too shabby. I felt like I moved pretty well throughout the whole workout, which was good for me. I’m not a fan of burpees but slow and steady was the name of the game, even if Nick’s burpees were a lot faster than mine. πŸ™‚

Great work, Nick!

yay-team-memeMeanwhile, Ev, AJ, and Karen were plugging away too (as was everybody else). How’d they do?

  • AMRAP #1 – 5 rounds plus 9 reps (75# cleans, 20″ box jumps or step-overs) (144 reps)
  • AMRAP #2 – 3 rounds plus 53 reps (35# push press, 25# kettlebell) (323)
  • Total – 467 reps

They chugged right along!

Great work everybody and thanks for a fun team WOD, Larry!

Sleep? Schmeep!

It seems just about every time I have written one of these posts in the last few weeks, I’ve complained about how crazy things are. This week is no different. Started with Murph and got crazier from there.

  • Crazy-Job-2015020406Monday: Murph
  • Tuesday: Walk 2.8 miles
  • Wednesday: Mobility work
  • Thursday: Hero WOD – Otis
  • Friday – Walk 2.8 miles
  • Saturday – Team WOD

And I think in the last two nights I’ve had less sleep than I have in months. Last night I was up about every hour from 11pm to 4am waiting for the 4:15am alarm to go off so we could get a kiddo off on a fantastic school trip this morning. The night before I spent a few hours on the couch and then tossed and turned in bed a few hours after that. Ugh.

What was today? So we were up at 4, dropped off a kid at 5, home by 5:15 – crashed hard when we got home until 7:30 or a bit after. Headed into the box early (8:30) for a seminar on our new nutrition challenge that starts Monday. And then we did the team WOD about 10:30…

20180602_112141There were quite a few folks there this morning for team WOD. We maybe had 6-8 teams of 2-3 people. I could barely keep track. πŸ™‚ Ev, Jonathan, and I teamed up and tackled the following workout from Jimmy:

  • 36 minute AMRAP for 2-3 people teams
  • Five 6 minute AMRAPs
  • #1 – 12 thrusters, 9 burpees over the bar (95/75#)
  • #2 – 12 SDHPs, 9 t2b (95/75#)
  • #3 – 50 foot yoke carry (pick the weight)
  • #4 – 12 power cleans, 9 push-ups (95/75#)
  • #5 – 12 KBS (70/53/44/35#), 50 ft sled push (pick weight)
  • Rest 90 seconds between

20180602_111744Our team started with station #4.

  • 9 rounds + 15 (55# bar)
  • 9 rounds – 53# KB for Jonathan and I, 35# for Ev; 45# on sled for Ev, #90 on sled for us
  • 5 rounds + 3 reps (55# bar)
  • 7 rounds + 5 (55# bar, mix of t2b and k2e)
  • 22 rounds (no additional weight on 180# yoke)

Not too shabby. We kept moving for sure.

I think the burpees and toes to bar were the worst parts for me. T2b really tweaked my left shoulder for some reason. But we made it through.

Great work everybody!

Elizabeth, We Meet Again

The “girls” of Crossfit are always looming out there. Call them what you will, but those benchmarks lay in wait, ready to pounce at any time.

Today… Elizabeth pounced at our box.

always-warm-up-thoroughlyWandered in for the 8:30 class with Ev, Todd & Melissa, KB, and Lara — and Coach Bill. Haven’t seen Bill for a while, so it was nice to catch up a bit. We started with a 400m jog (learned today that my No Bulls are definitely not great for jogging) and came in for two rounds of:

  • 5 inchworms + 1 push up
  • 10 overhead squats with a PVC pipe
  • 15 hip extension on GHD or good mornings (good mornings with a PVC pipe were fine)
  • 30 sec per side of banded front-rack stretch (I think we did more like a minute each side and the last round we did even more)

We did a little bit of clean skill work with a PVC pipe and empty barbell, then added a little weight to the bar. Did a little ring dip warm-up, then did 5 power cleans and 5 ring dips, added more weight, and did 5 and 5 again.

elizabeth-wodElizabeth is:

  • 21-15-9 reps for time of:
    • Cleans (we did Power cleans today instead of the usual Squat cleans)
    • Ring dips
  • Competitor: 135/95#
  • Performance:Β 15-12-9, 115/75#
  • Fitness: 15-12-9, 75/55# & push-ups instead of ring dips

Now Bill, in typical Bill fashion, wanted us to shoot for the 5-8 minute range.

My last Elizabeth time (I had to hunt a bit) was December 2016, so it’s been a while. I did 21-15-9 with 95# squat cleans and ugly ring dips, finishing in 10:47.

Today I did 21-15-9 with 115# power cleans and ugly ring dips, finishing in 8:56. This week has worked shoulders, lats, and triceps hard, so those ring dips were AWFUL. But my power cleans (mostly muscle cleans really) were ok after the round of 21.

Ev did 21-15-9 today with 75# on the bar and dips between two 30″ boxes — in 6:56. She did awesome.

I will take power cleans over squat cleans any day of the week. πŸ™‚

Thanks for the encouragement Bill, and great work everybody!!

Hello Havana

Every once in a while we get a hero WOD that makes us pause a moment to consider the lives lost and the legacy left behind of these soldiers, fire fighters, police, and others memorialized by their crossfit families. Today’s was a good one.

Black bear walking near lake
NPS Photo – Harlan Kredit – 1976 – Public domain image.

We had a good little class for Coach Drea today – me, Melissa, KB, and Kayla. The four of us started with the warm-up:

  • 2 rounds
  • 1 minute of singles or double-unders
  • 15 good mornings with an unloaded bar
  • 5 pike push-ups + 10m bear crawl + 5 pike push-ups

Took a little to warm-up for the jump rope, but the bear crawl was supposed to be done like we did last week… alternate hands and feet. HA! Slow and plodding until the last half of the last lap when I did it the old way and bear jogged through it. πŸ™‚

From there, it was some power clean warm-ups with an empty barbell before warming up a bit. I put 95#, 115#, and 135# on the bar and called it good for the workout at 135#.

Today’s workout was named after an Italian soldier who lost his life in Afghanistan in July 2011.

HERO-Roberto-MarchiniItalian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

This “Havana” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday February 20, 2018 (180220).

The workout was:

  • Havana, Rounds & Reps
  • Performance, complete as many rounds as possible in 25 minutes of:
    • 100 double-unders
    • 30 push-ups
    • 10 power cleans 135/95#

There are many goats...Double-unders are still a goat and today was not the day to work on them, so I doubled the reps for single-unders:

  • 200 single-unders
  • 30 push-ups
  • 10 power cleans @ 135#

First round went ok, but I slowed down a bit after that. πŸ™‚ Even so, I made it through 3 rounds + 200 singles, 30 push-ups, and 7 power cleans. My last few push-ups were AWFUL (shoulders were starting to complain) and I dropped to my knees for the last handful.

But I almost made it through 4 rounds. We were shooting for 3-5 rounds, so I was right in there.

Great work 8:30 class and thank you for your serviceΒ C.le Magg. Sc. Marchini!


My Grip is Gone

Ok, I have to apologize to B.B. King here…

B.B. King and his guitar “Lucille”

“My Grip is Gone”
(Same melody as “The Thrill is Gone” by B.B. King)

My grip is gone.
My grip is gone away.
My grip is gone Drea.
My grip is gone away.
You know this WOD done me wrong
And tomorrow I’ll pay… yeah.

Wow. My body hurts in a lot of places after today and yesterday. Good thing tomorrow is a rest day.

That said, let’s start at the beginning. Yesterday I was suffering from the cookie gluttony of Sunday. Today I walked in and my calves were complaining from all the jump rope — and I had no clue my grip and breathing would go astray so quickly.

Drea had a handful of us today — Logan, Nick, Carrie, and myself. We started with 400m on the rower or assault bike (rower, thanks) and then did the rest of the same warm-up from yesterday. After that we dove into snatch and clean practice, first with an empty barbell and then getting it loaded for the workout.

I eventually loaded 75# and thought it felt too light, so I tried 95#, which felt too heavy. Drea suggested 85#, which was a good Goldilocks weight for today.

HERO-AlexViolaFrom there we moved to the rig to practice some kipping and pull-ups.

And then we started the workout… Viola, named after U.S. Army Staff Sergeant Alex Viola, age 29, who was killed in Afghanistan in 2013 from wounds caused by an IED. You can read more about him here.

  • Score Type:: Rounds and Reps, 20 minute AMRAP
  • Performance:
    • Run 400 meters
    • 11 power snatches, 95/65 lb.
    • 12 pull-ups
    • 13 power cleans, 95/65 lb.
  • Fitness:
    • Run 200 meters
    • 11 power snatches, 55/35 lb.
    • 12 ring rows
    • 13 power cleans, 55/35 lb.

I kind of split the difference:

  • Run 300m
  • 11 power snatches, 85#
  • 12 pull-ups
  • 13 power cleans, 85#

keep-calm-and-amrapThis was a doozy after yesterday’s dumbbell workout. I didn’t realize my grip would go as quickly as it did, but I was surprised when the snatches were easier to hit than the cleans. My pull-ups and cleans were done in shorter and shorter sets, but the snatches were pretty consistently 6 and 5.

My “run” wasn’t much of a run. I ran the first 300m and walked the next two, using that as recovery time. Breathing was a big issue today for some reason.

And the last point of contention was calves and ankles.

It’s a good thing that tomorrow is a rest day, let me tell ya. πŸ™‚

But great work! I think Nick and I were both in our third round and Carrie & Logan got through 3 and into their 4th round before time ran out. So they were moving right along.

Thanks for the encouragement Drea & Caleb!