Tag Archives: power cleans

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!

Sneaky Team WOD Kicked My Butt

Like most weekends during soccer season, I never have a clue whether I’m going to be able to make it to the team WOD at Continuum until I’m actually inside the building. Today was one of those days.

Mickey finished her game at 9:40 and had plans with a friend afterwards that didn’t involve me, so I drove straight to the box with my gym bag in hand. Arrived at 10:01, changed out of my jeans, and started prepping for the insanity that Coach Jimmy had in store for us.


Robert was already there and ready to be my partner for the day. We also had other brave folks like Caleb & Adi, Brent & Nick, Darcy and her friend, and Clare & Carrie.

We started with a light jog, then did Jimmy’s warm-up inside — butt-kickers, high knees, toy soldiers, the works. Then it was time to scope out some floor space for a plyo box, a barbell, and a wall ball.

Photo byΒ Blake Richard VerdoornΒ onΒ Unsplash

Today’s was a workout in two parts. The first part we “waterfalled” into — one partner started, then when they finished a part the other partner would go, etc. We decided to take the rower instead of the assault bike and Robert kicked things off.

  • 30/25 Cal Row
  • 25 Wall Balls 20/14#
  • 15 Power Snatches 115/75#
  • 10 Burpee Box Jumps 24/20″
  • 5 Squat Clean Thrusters 115/80#

After the rest of the madness this week, I suggested that perhaps Robert and I lower the weight from 115# to 95#, so we did that. And though he did 24″ box jumps with his burpees, my knees were telling me that 20″ step-up-and-overs was just fine.

I was already feeling it by the wall balls, if I’m being honest, but we finished all of that in about 10 minutes or so and then moved into the second part of the workout:

  • 100 Cal Bike/row and 60 Power Cleans 115/80#
  • 100 Cal Bike/row and 40 Push Jerks 115/80#
  • 100 Cal Bike/row and 20 thrusters 115/80#

Again, we stuck with the rower and a 95# barbell. And this part royally kicked my ass. I’m not going to sugar coat it.

Olympic weights

We traded off every 15/25/or 30+ calories on the rower. Robert was much more efficient than I was there, so he chewed through that pretty steadily. But holy cow, you never really got a chance to recover.

Power Cleans, I think we divvied up pretty evenly. Push jerks, he did 28 and I did 12. And thrusters, we both took 10.Β The only movement that felt even remotely “ok” was the push jerks.

At the end, after 42 minutes, I was pretty much dead. But I didn’t know how dead until I got home. It didn’t take long for the “crossfit cough” to kick in.

We chatted for a while and everybody cleaned up and headed out. I stopped by Starbucks for an “Iced Dirty Chai with Almond Milk” and got home about noon, where I simply sat on the couch and took my shoes off. I believe I stared into space for a good 20 minutes.

A little while later, I went and lied down thinking “maybe a 20 minute nap will help.” Um, no. I pretty much crashed from 12:30 to 2. I’m still feeling it in my lungs.


So here’s my theory.

The continual rowing never provided an opportunity for recovery time. Some folks can “recover” during a run or the row, but I haven’t quite managed that feat yet. As a result, when I hit the next movement, my body was already at a high breathing & heart rate and I couldn’t calm my system enough to approach things as rested I would have hoped.

The only way to fix the issue there is to get to a point where I can “actively recover” during some of those cardio-based movements like running or rowing. Just not sure I’m going to get there. πŸ™‚

The other part of the issue was this was my fifth workout this week. I only took Wednesday off (was kind of bummed I missed “Cindy” actually). I’m guessing I may be pushing my limits again!

This was a killer workout, Jimmy. Thanks for that. πŸ™‚

Some Old Open WODs to Warm-up

Apparently we’re doing a couple of older CrossFit Open workouts this week to warm up for the 17.1 announcement on Thursday night and Friday Night Lights event on Friday. I’m excited for the Open and terrified of what Castro has in store for us all, so apparently I’m as “ready” as I’m going to be. πŸ™‚

Due to some work meetings this morning I couldn’t go at 8:30, so I headed in for the 9:30 class — and apparently the 8:30 class was where the cool kids were at. Packed house! Coach Larry had his hands full this morning.

crossfit-equipmentIn the 9:30 class it was me, Dan, Karen, and another gentleman who I am blanking on the name. (Apologies – he did well today!)

We started with some foam roller/lacrosse ball work, went to a 500m row, and then did a little 3 round warm-up:

  • 10 med ball cleans
  • 30 second handstand hold
  • 10 push-ups

Once all that was done, we grabbed an empty barbell for some clean skill work. We worked on that shrug that tends to elude me when the bar gets heavy.

Loaded up some weight and got ready for the workout. I honestly wasn’t sure I could do a 185# clean, but I did then. So I set up for 185# and had weights so I could drop to 165#. They weren’t going to be pretty, but I could do ’em.

As for the handstand push-ups, I focused on strict today. My kipping HSPUs were simply not happening. Some days I can do them and some days I can’t. Today was the latter. So we drew a line in chalk on the wall so we knew how high our heels needed to go, got whatever we needed as far as mats or weights, and got started. I used 2 mats and strict HSPUs as long as I could. πŸ™‚

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1The workout was Open Workout 15.4:

  • Complete as many reps as possible in 8 minutes of:
  • 3 handstand push-ups
  • 3 cleans
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
  • Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
  • Men clean 185 lb.
  • Women clean 125 lb.

Half of our group did the scaled version with 10 push press and 10 cleans each round. Dan and I did the main workout. And everybody did awesome. It was a tough 8 minutes. πŸ™‚

power-clean-illustrationSo I did:

  • 3 strict HPSUs – 3 185# power cleans
  • 6 strict HSPUs – 3 165# power cleans
  • 9 strict HSPUs – 3 165# power cleans
  • 12 strict HSPUs (broke into 6 + 6) – 6 165# power cleans
  • 2 strict HSPUs, 4 attempts at kipping HSPUs – and that was as far as I got
  • total reps: 48

I’m happy with it even though my cleans looked like crap. πŸ™‚ (Nothing at all like the illustration.)

So we’ll see what tomorrow brings. πŸ™‚ Great work 8:30 and 9:30 classes! Thanks Larry!