Tag Archives: power cleans

Light Bars and Awesome coaches FTW

Not going to lie, I was a little upset last night when I looked at the workout. Power cleans. I *LOVE* power cleans, but I knew that my angry forearm wasn’t going to let me do them as heavy or as well as I would have liked. So I signed out of the 8:30 class today and vowed to go sulk in a corner. It was definitely a sulk.

After an hour of that, I dropped three of our amazing coaches (Drea, Nicole, and Lara) a note before I dropped off to bed…

Hello Continuum coaching hivemind… I have a question. Since even med ball cleans on Monday hurt my forearm, I am pondering skipping tomorrow morning’s class entirely. Power cleans, though I love them, are not in my wheelhouse until this issue goes away. That makes me sad. Any suggestions on what I can do instead? Don’t want to derail a class just because of my current dysfunction. Thx in advance. πŸ™‚


This morning I woke up with a message from Coach Drea…

Come in. It is never a bother to modify if needed. We’ll have fun with it today.

— Coach Drea

So I signed back up with my wonderful wife and we headed in for the 8:30 class with Coach Drea. We were joined by Maria & KB. I was happy I got to go in, but still concerned about how my body would respond to the workout. Turns out I shouldn’t have been worried.

After the warm-up and chatting a bit, we moved through some power clean refresher movements with an empty barbell. The arm was a little sore, but not angry, when we were done. And Drea offered that if it got angry, I could shift to doing front squats or back squats off a rack, but it never quite came to that.

Notice the shrug here! It actually helps! πŸ™‚

We were doing 5-3-3-1-1-1 today. Though the workout was aiming for 80% of our 1RM to start, that obviously wasn’t happening for me. (My 1RM was 205# set a couple of years ago.) Instead of going heavy, I’d work on quality of movement and ensure that I got my shrug into each rep, which was easier said than done.

So how did it go beyond the warm-up? Well…

  • Warm-up to working weight: 65# x5, 75# x5, 85# x2 (felt a little rough, so backed off for first set of the workout)
  • 75# x5
  • 75# x5
  • 85# x3
  • 95# x1
  • 105# x1 (a bit ugly, definitely a muscle clean, no shrug)
  • 105# x1 (a bit better)
  • 105# x1 (better)

Not too bad really. Once I started adding some weight to the bar, I noticed a few things…

  1. After that first clean during the movement warm-up, it was sore but not ticked off. It felt a lot different than a week and a half ago when I cleaned 135# or 155# off the floor without thinking about it and it felt like I was stabbed. πŸ™‚
  2. If I managed to get the shrug into the movement, the bar became relatively weightless and the arm hardly hurt at all.

I may have only achieved about 50% of my 1RM, but I moved, didn’t make the injury worse, and came out in a better mood than I went in.

And when we were done we had a little skill work to do. More L-sits. So I did one max time hold L-sit and got to 15 seconds, wobbling the whole time. I called it good at that point. πŸ™‚

So thank you Drea for giving me the nudge to come back in because we could find something for me to do. We did just that. πŸ™‚

Great work everybody!

Team WOD 3-6-9

I really wanted to make the title “Team WOD 367-5309” because all the numbers I wanted were in there, but decided not to be too cutesy. πŸ™‚

This morning was team WOD at Continuum. Coach Jimmy had a full house – Larry, Brent, Shaun & Stacy, Megan, Kelli, me & Ev, Lara, Drew, Robert, Chris, Heather, Kurt… lots of bodies today.

We started with a little warm-up:

  • 3 rounds
  • 250m row/bike
  • 10 kettlebell swings
  • 10 medicine ball cleans
  • 10 kip swings on the rig

I think I may have only done 8 each round, but I was busy chatting with folks and lost count through most of it. πŸ™‚

The workout was deceptively simple…

  • 2 person teams, 4 rounds of 7 minute AMRAP
  • Each team member must complete their reps before the second teammate can start
    • 3 hanging power cleans (135/95#)
    • 6 burpees
    • 9 air squats
  • Rest 2 minutes between rounds

Robert and I teamed up and I thought I’d be a ton slower than I actually was. πŸ™‚ We scaled things a little, with only 95# on the bar for cleans, but moved along pretty quickly:

  • AMRAP 1 – 10 full rounds + 13 reps
  • AMRAP 2 – 10 full rounds + 3 reps
  • AMRAP 3 – 9 full rounds + 6 reps
  • AMRAP 4 – 9 full rounds + 9 reps
  • Total = 39 full rounds + 13 reps or roughly 5 rounds each per round
  • if you scored it as each “round” was really each teammate doing 3-6-9, we ended up with 19 + 15 reps or so if my math is right

Any way you sliced it, we did a ton of reps and kept moving. For the first two rounds of 7 minutes I tried to do hands over my head during the burpees, but during the second half I just tried to stand up and hop without my hands over my head. I had one round where I did step-up burpees instead of the normal hops, but it was too slow and I decided not to do that again. πŸ™‚

Robert did awesome. I feel like I was pushing him on this one, which is a new feeling for me. Usually I’m the teammate who slows everybody else down a bit. πŸ™‚

Anyway, I had a comment today that I was looking pretty solid today and heard something similar a couple of weeks ago, so decided it was time to do a pic. Shirtless if you can believe that. I don’t do it often, so here you go:

Not looking too bad for a guy nearing 50 (will be 49 in a few months)

It was a fun workout and we had a great turnout! Thanks for a fun one, Jimmy!

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!!