Power Cleans

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Terra commented on 13-Jan-2010 08:03 AM

Speed...I am speed...think speed....
Unless you have kids and have seen Pixar's Cars movie, the humor is lost.
I wasn't moving very fast this morning, and that is the weakness I am attacking this year - I am a pacer (LSD'r). Committed to SPEED the next WOD.
55# Power Cleans, 20" box (yippie! I graduated from the 18") 9:49

Good to have you back Pete!

Eugenia commented on 13-Jan-2010 11:59 AM

I know I said I'd be back today, but the weather is holding out, unlike tomorrow and Friday, so back to the course to play with my AWESOME NEW GOLF CLUBS!!! See you tomorrow :)

Tina Neuwirth commented on 13-Jan-2010 02:20 PM

CF Total today: DL - 215, BS - 185, SP - 65. Total - 465. That darn shoulder press is NEVER going to change...no it WILL change, and soon! Goal - to break 500 before the end of the year!

Tina Neuwirth commented on 13-Jan-2010 02:22 PM

Oh, and the DL and BS were both PRs but I was 5# short of my PR on the SP. Just did not have that one in me today, but the others felt great!

Corey commented on 13-Jan-2010 06:51 PM

Did today's heavy wod option with 135# - 6:06 Great group at the box. Way to take the day Brady and thanks for being my rabbit to chase.

Brady commented on 13-Jan-2010 07:16 PM

Thanks Corey. You make a great wingman. I think my time was 5:53 or something like that. Ive got another wrestling meet tomorrow so Ill miss you guys at the box. Ill hit up a workout in the morning or lunch again. Have a great one tomorrow and kill it! See the gang Friday. PS...D-man, my wife Erin said she wanted to RAMP UP! However, she works tomorrow and friday so the earliest she could come up would be Saturday. I dont know if this works but hopefully we can work something out. Thanks man!

Christi commented on 13-Jan-2010 07:35 PM

So sore from yesterday!!! WOD: Scaled-Power cleans 35#, knee push ups, 12"box jumps. 8:35

Athena commented on 14-Jan-2010 09:31 PM

CFFTW WOD: 9:20 something, 65# power cleans, floor pushups and 20" box jumps. Deceiving workout is an understatement for this. Awesome job, Corey and Brady!

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Power Cleans

WOD

Power Cleans 3x5

Weighted lunges to max 3x10 (ea leg)

Max L-Sits x 3

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Coach Matt doing heavy pull-ups!

"It is resistance that creates freedom of movement...think about it"

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Tina Neuwirth commented on 11-Jun-2010 10:12 AM

Matt that looks like fun...guess the vest wasn't enough for you, or maybe you just like the man jewelry! :) Good work to the AM crew...Jimmy and Don are almost done with On Ramp and ready to join the class! That will help, since poor Pete seems to be the only one who likes to get up early anymore! :) Good work this AM Pete. Better movement is going to explode into much improved weight very soon! I did the weighted lunges: 50#-70#-106#. Then L-sits: 35"-25"-18". Hip fatigue definitely affects those L-sit times! Good luck PM crew!

Erin commented on 11-Jun-2010 10:35 AM

This one looks fun. Sorry to bail this week. It has been crazy at work and I couldn't get there. I had a nice rest and recovery time! Ha! I'll be back Monday.

Tina Neuwirth commented on 11-Jun-2010 02:00 PM

Erin, glad to hear from you! See you Monday! WOD #2 today: weighted pull ups 3-3-3-3-3: 6#, 8#, 10#, 12#, 14#. I think that is a PR. I also tried the 22# vest and did get up there 3 times but not quite chin above bar. Also ran 1 mile for time (but it was not supposed to be all out...though Lance had a different idea on the way back!): 7:26.

Corey commented on 11-Jun-2010 07:01 PM

Power cleans - 135-145-155-165-175 and two more at 175 for practice. Lunges - 70-113-152. L-sits - 20, 16, 12 I think.

Robbie Courtney commented on 11-Jun-2010 09:27 PM

My BUNS are Burning!!! After the Power Cleans I thought it would be cool to weigh myself down with 116 lbs. Halfway through the 2 round I felt a cramp trying to ease it's way on my left cheek. Wowzer! Anywho, was able to hold for 28 seconds on my first L-sit. Great workout this evening with everyone!

Troy commented on 11-Jun-2010 11:45 PM

Pwr Clns: 95-115-135-140-155, Lunges: 82-82-96, L-sits: 23"-22"-20". Those lunges are brutal. Happy Week-end!

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Power Cleans

WOD

Dynamic flexibility of most limited area

Power Cleans 5x5 (pull from ground with consistent back angle, extend hips, fast elbows, solid receiving position on shoulders)

Rest

Tabata Wall Ball 20/14

Post loads and lowest reps on tabata wall ball to comments

Coach Miles giving Zoi-Sport athletes instruction!

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Tina Neuwirth commented on 21-Jul-2010 02:37 PM

PC 5x5: 65-75-85-95-95. Stopped at 95 to work form. Tabata WB: total 101, low 11. That was a good one!

Pam commented on 21-Jul-2010 03:40 PM

PC 5x5: 65-65-70-75-70. Didn't get to the Tabata wall ball this a.m., had to get to work. Felt good to be up EARLY!

Coach D commented on 21-Jul-2010 07:08 PM

WOD-"Seven" hero wod, 36:26 rx

Reed commented on 21-Jul-2010 09:43 PM

PC: 75,85,95,115,135
Tabata WB:8
I really wanted to work on form tonight so I focused on fast elbows and receiving the bar. I stretched my wrists for longer before I started and that seemed to really help. I am very impressed with the strength of some of you guys. [and girls] Good job to everyone tonight!

Charlie commented on 21-Jul-2010 09:53 PM

PC: same as Reed-great form Reed, hope to get fast elbows like you some day.
Tabata WB: 12

Matt commented on 22-Jul-2010 11:04 AM

Power Cleans: 135-165-165-175-180

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Power Cleans

WOD

Dynamic warm-up before the WOD

Power Cleans 5x3

Rest 

4 Rounds for time of;

Row 400 meters

Thrusters 10 reps 95/65

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Yesterday's question regarding the deadlift was answered by Troy Landrum. Good answer Troy.You were right. The hips should be a little higher to engage the posterior chain and balance the contraction of the quads.

Starting tomorrow, Tuesday, we will have an 11:00am class on Tuesday/Thursday. We are going to try this class for a month and see what type of response we get. The more members who come, the more likely we will make the class a permanent part of our schedule!

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Tina Neuwirth commented on 22-Aug-2011 01:02 PM

Wow, gotta say, I dislike those two movements together! Throw in burpees and that would be my nightmare! PCs 95-95-95. Then the rowing thrusting fun: 13:50, glad to just finish that one!

Charlie commented on 22-Aug-2011 07:55 PM

Mel-pc: 65#, metcon (55#): 11:37 Dad-pc: 155#, metcon rx'd: 9:48...that one ranked near the top for most nauseating & longest recovery!

Corey commented on 22-Aug-2011 08:05 PM

PC's -185-165-165. Wod as rx'd - 8:40. Yea thrusters!!

Michele commented on 22-Aug-2011 08:33 PM

PC's - 65#; Did metcon at home and subbed 25# KB thrusters for 2 reasons: no bar at home, and to save shoulders with issues. Time - 10:58. Inner thighs will be squealing tomorrow, which is good 'cause they can use it!

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Power Cleans

CLOSED LABOR DAY! 

Early morning trail run at Eagle Mountain Park at 7am Monday. Meet at the park if you want to get in a quick run and maybe even some trail CF!

Muay Thai tomorrow morning @ 10:00 am!

WOD

Power Cleans 5x5 (static load once weight is established for all 5 sets)

Rest

Three rounds for time of;

Run 400 meters

Double Unders 50 reps

Wall Ball 25 reps

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Jenn doing a handstand on Flamingo Beach, Costa Rica

For those members who are doing the STRENGTH SERIES, you should be completing 3 strength workouts per week and 1-2 conditioning workouts. The 3 strength workouts are posted on the whiteboard and the conditioning workouts can be a combination of prowler(sled) work and 1 other METCON throughout the week. Remember, that if you are training correctly for strength, the conditioning training needs to be kept to a minimum to allow for adequate recovery between strength workouts. Loads will be increased every workout on the bench press, squat, power clean, deadlift and overhead press, but loads during each individual workout are static not progressive. Once you have established a starting weight for the workout, you stay with that weight and do not increase it for that particular workout. Please make sure that you are keeping track of your weights lifted to insure accurate weight progression.

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Coach D commented on 02-Sep-2011 05:09 AM

Bear Complexes done Wednesday at 135#, 7 reps 5 sets. D

Coach D commented on 02-Sep-2011 05:11 AM

Make sure you read today's post good if you are doing the strength series!Find the tendency to want to do more just to do more. Don't worry, if you are setting loads appropriately and training hard, you will see great gains! STRENGTH COMETH.....

Troy commented on 02-Sep-2011 08:46 AM

Started the Strength series yesterday. I really like the new deadlift technique, but my back sqt needs lots of work. Happy Labor Day Week-end!

Peter commented on 02-Sep-2011 11:31 AM

I started the strength series this morning. Good stuff! Went way too light on the back squats but was good to work on form. The Metcon was screaming my name but I know strength + rest = a stronger me.

Tina Neuwirth commented on 02-Sep-2011 08:46 PM

Great job AM crew...way to stand out from the crowd Drew and do your own thing! I did the strength WOD, BS 5x5: 145 (felt good this AM), DL 5x5: 165. Have a great Labor Day weekend everyone!

Michele commented on 02-Sep-2011 09:58 PM

Strength Series: DL-105, BS-55 Did the low-bar BS method, and after Bear Complexes on Wed, it was super hard to get my elbows back far enough! Looking forward to trying this again once I regain some mobility in my shoulders so I can hold more weight on
my back.

Ashleigh Fann commented on 03-Sep-2011 03:00 AM

Working out with CrossFit Oahu for the next week...don't hate. :-) They smoked me pretty well. Did some skill work with DUs, which I suck at, then max reps of dead hang PUs (3 w/ red band)...which I also suck at. Then we did 3 rounds of 1 min each KB swings
(35#), KTE, tuck jumps, rest. Oh yeah, and I walked the 3 miles to and from the box. I'm pooped!

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Power Cleans

WOD

Dynamic mobility before the WOD

Power Cleans 5x3

Rest

Row 800 meters

21-15-9

Box Jumps

Walking overhead lunges 25/15

Post loads and time to comments

Going heavy, getting stronger!

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Tina Neuwirth commented on 28-Sep-2011 03:48 PM

So, I have been busy and have gotten bad about posting. I thought I'd post today but won't "catch up". In summary, I have been doing the strength WODs M, W, F. Today I was up to 190# on BS, 65# on SP (failed on 1 in set 2 and 2 in set 3), and 115# PC.
I failed after the first PC and did not have to time rest and get back at that weight, so I dropped to 95# and worked hang cleans the rest of the sets to work getting under the bar faster. 110# felt ok, but a little heavy last time I did them. I have also
been running once a week. One day did 3, 1-mile repeats. Then a 2 mile for time another week, and yesterday an 800 m warm up then a mile.

Michele commented on 28-Sep-2011 10:19 PM

Back Squats-112.5# (thankful for those little 1.25# weights now!)PC-75# My one rep max is 85# so I know I'm getting stronger but it sure is feeling heavy! Skipped the shoulder press today due to shoulder issues and fatigue from yesterday's hspu's and wall
ball situps.

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