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Posts tagged ‘Hang clean’


I have a TON of crossfit logging to catch up on.  To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.  With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started.  I’m a Mac junkie, but blogging on my work PC is still the easiest method…  Not much else is new really.  Work. Eat. WOD. EAT. Sleep. Eat…  So lucky to have a girlfriend who’s completely on the same page!  Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂  AND… I’m booked to start shooting at CFC in November!!  So excited to get shooting again and finally getting paid for all the hard work I put into it.  I was so worn out “crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips

Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B – 4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C – 4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:

7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.  And thinking about dinner…  So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.  So much to learn 🙂

Mon. Oct 24:

BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.  To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.  When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press    95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering 🙂  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

little bur-peep

Note to self… when you’re hungry as a horse post WOD, eat first then log your workout.  What the hellll is a “burpeep”?  Couldn’t tell ya but my brain switched into autocorrect mode to avoid even writing the word burpee it seems.

imageThe last two days have been kind of action packed, although I’m feeling that may be the theme for this week.  Monday I hit up the box for the 7:30am WOD, then to Henry’s, then to Moksha Yoga for the 7:30pm hot yoga “practice” <– I’m told that’s what it should be called.  Not class.  Oops.  I LOVE the heat in there.  My muscles were begging for a good stretch and my hips were really tight for some reason after the weekend.  For the first time ever I found it almost too hot though.  Felt kinda garbage after.  Weird.  The instructor (yup, probably the wrong word again) was one I haven’t practiced 😉 with before.  He talked a lot.  Not sure how I felt about that.  But I did get a good sweat.  Like, the kind where you’re hanging out in downward dog and sweat runs and tickles your nose fur.  I have no question about how I felt about THAT.  Not a fan :p  Anyways, Monday WOD:

Part 1.
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, #95/#65    #55  
30 Double unders after every round of thrusters.

Part 2.
10 minute Muscle up Wave

I liked this one 🙂  Should have been a tough guy and Rx’d this though.  The #55 went up all 55 reps quite comfortably.  Get comfortable with being uncomfortable, right?  AND… I GOT SOME DOUBLE UNDERS!!  Mostly right at the end when the WOD was all said and done, but whatever.  The scaled version for this one was 20-30 seconds of practice each round.  Well played Coach Dave 😉 we’d still be there now if I had 30 to do each round.

Tuesday I hit the 9:15 with work Dave.  After months of talking about it, he’s finally all in and loving it 🙂  Does that count as my “make someone else better” action?  I put the bug in his ear.  If I ever won the lottery, I can think of a few other people in my life who I feel could really benefit from all crossfit has to offer…  It has certainly helped me be a better me.  Yesterday, it tried to make me barf.

AMRAP in 5 Minutes of:
750m Row
30- Hang Power Cleans #135/#95   #65
30- Hand Release Burpees, 6 inches above reach
REST 5 Minutes
AMRAP in 7 Minutes of:
750m Row
30- Hang Power Cleans #135/#95     #65
30- Hand Release Burpees, 6 inches above reach
REST 5 Minutes
For Time:
750m Row
30- Hang Power Cleans #135/#95    #65
30- Hand Release Burpees, 6 inches above reach

Result – 15/30+10/9:38   – going on memory here.  May not be exact.

This genius thought “I can go hard in the row!  Keep my split time around 1:45 and fly through the 750m!”  WRONG.  400-450m in, I was dying.  Slowed things down to a more realistic pace, but still wobbled to the bar on jello legs and had to take a second to recompose my breath before picking the thing up.  By round 2, I knew better.

Spent my afternoon at Sport Chek playing with boxes and shoes and generally trying to make sense of the chaos there.  This weekend is inventory.  That in itself is a scary word for anyone in retail, but in this store it’s terrifying.  My manager brain has to be turned off.  It’s not my store.  But if it was, I’d be in an all-out panic.  Sets the scene for my weekend though.  Looks a little something like Henrys/14.3, Henrys/Chek, Hockey/Henrys with sleep tucked in there where possible.  By Monday, I’ll be spent.



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