Tuesday, May 12, 2009

Power clean 1-1-1-1-1-1-1 reps

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Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Today, everyone is a Big Dawg.  If you are unfamiliar with the lift be smart, start light and stay light to work on your technique.

http://media.crossfit.com/cf-video/cfj-nov-05/power-clean.wmv

3xCFWU

Power Clean

62kg-67kg-77kg-82kg-87kg-89kg(f)-89kg(f)

5x52kg

Push press 5x52kg
Power snatch 5x47kg

On Tuesday, May 12th did:

5 Pull Ups
10 GDH Situps
15 Squats
20 Walking Lunges +10kg (5 per hand)

Rounds in 20 Min: 7 + a few

My first attempt at Pull-Ups since I broke my arm in early March.  I had a hard time with the grip, in part because of a supporter I have to still wear when I put my wrist under potential stress, but mostly because I haven’t had to grip anything with it in a while.  A problem I realized happened was that the rounds were so long that essentially from the middle of round 5 I knew how many rounds I’d get, so I kinda just kept a pace.  I need someone to compete against, I think.

Buy In

10 pullups, 20 push ups, 30 situps, 40 squats, 30 sit ups, 20 push ups, 10 pullups

Power clean
35kg x 4, 45kg, 50kg, 55kg, 60kg(PR), 62kg(F), 50kg, 35kg x 4

Cash Out

Swim

I’ve meant to ask this before… what is the difference between a clean & a power clean?  There are two separate videos in the demo section, but they look to be the same.

tinye3 - 12 May 2009 03:46 AM

I’ve meant to ask this before… what is the difference between a clean & a power clean?  There are two separate videos in the demo section, but they look to be the same.

A clean is where you catch the weight in a squat,  specifically hips go below parallel (though you can sometimes catch it sort of low and sink into the clean, for cfit metcon purposes)

A power clean is a catch anywhere else. 

See the grace videos in the brand x videos. 

Gimpy and Top Dawg = power cleans.

See this:

http://www.youtube.com/watch?v=Ve_gClcUsrI&feature=channel_page

That’s a full squat clean.

tinye3 - 12 May 2009 03:46 AM

I’ve meant to ask this before… what is the difference between a clean & a power clean?  There are two separate videos in the demo section, but they look to be the same.

No expert but a Clean is sometimes refered as a Squat Clean. This means that you will end in a squat position with the weight prior to finishing the move standing up. The power clean means that you catch the weight above the squat position before standing up. Some of the videos will show either one. If you do a squat clean, then just note it. Some athletes will do a squat clean while doing power cleans because the weight is heavy. This is ok, like I said just note it. If there is something incorrect with this, someone please correct. Trying my hand at this coaching thing. :)

Today made up for squats and hit power cleans….

w/u
10 air squats
10 25# db swings
10 45# bar
Squats 5-5-5-5-5 (95-135-135-135-135)

Burgener w/u 45#
5 X 95# power cleans
Power Cleans 1-1-1-1-1-1-1 (135-145-155-165-185pr-135-135)

Tabata run at 6::35 mile pace.

Worked alot on form for the squats. Power cleans felt good until I hit 185 and form went to hell when I caught it. Back arching, etc. So I dropped the weight and did 135 twice concentrating on form. I thinkn I will get 205 or even 225 the next time. Im’ getting pretty good power from the deadlift, just not getting under the bar fast enough and rotating the elbows through.

Buy in -

Sprint 1 min on 1 min rest for 1.5 miles

8.5mph
9.5mph
10 mph
10 mph
10 mph
10 mph
10 mph
11 mph

practiced shorter strides to learn pose

Power Cleans

135
145
155
165 (f) - bad form / forgot to hold breath.
165
175 - tied PR while zoning and significantly lighter.
185 (f)

Zone Update.

Wow, something happened…I have energy again.  I don’t know if my body is getting used to the Zone or what…Everything everyone on the nutrition boards advised is coming true.  Also, I am taking 3.5 to 4.0 grams of Kirklands fish oil daily (see Robb Wolf articles on his website) - Prior I was taking just 1.0 gram.  Zone noobs like myself, give it a month and you will see.  I battled through fatigue and working out kind of sucked the last month.  Yesterday I woke up with energy and power.  Wierd - I feel better and I am already hovering at right around 170.  I will keep it up until I lose strength to weight ratio and then switch to 3x the fat.

Great day for two reasons…

FIRST, I got to try another new exercise in the Power Clean.  The form is still tricky, but I’m getting it.

135, 155, 155, 155, 155, 165 (ugly), 155

Stayed at a comfortable but challenging weight for the workout and the learning process…hence the ugly 165.

SECOND, because of the cash-out.  I ran the following for time:

20 push-ups & sit-ups, full-court suicide
15 push-ups & sit-ups, full-court suicide
10…, suicide
5…, suicide  
TIME - 3:32.75

But that’s not the good part - in the wrestling room where I stretch, I got a wild hair…I went to the wall, placed my hands and told myself to just COMMIT to it, then kicked up my legs, balanced for a 5-count, then touched back and powered through my first nose-to-floor HSPU!!!    So psyched, I forgot to stretch after that.

But that’s not the good part - in the wrestling room where I stretch, I got a wild hair…I went to the wall, placed my hands and told myself to just COMMIT to it, then kicked up my legs, balanced for a 5-count, then touched back and powered through my first nose-to-floor HSPU!!!  So psyched, I forgot to stretch after that.

That’s the first step to really getting a powerful upper body - (strength to weight).  Get into some muscle ups on the rings and you will amaze yourself at your power and physique…great job.

FooteSoldier - 12 May 2009 05:14 AM

Great day for two reasons…

FIRST, I got to try another new exercise in the Power Clean.  The form is still tricky, but I’m getting it.

135, 155, 155, 155, 155, 165 (ugly), 155

Stayed at a comfortable but challenging weight for the workout and the learning process…hence the ugly 165.

SECOND, because of the cash-out.  I ran the following for time:

20 push-ups & sit-ups, full-court suicide
15 push-ups & sit-ups, full-court suicide
10…, suicide
5…, suicide  
TIME - 3:32.75

But that’s not the good part - in the wrestling room where I stretch, I got a wild hair…I went to the wall, placed my hands and told myself to just COMMIT to it, then kicked up my legs, balanced for a 5-count, then touched back and powered through my first nose-to-floor HSPU!!!    So psyched, I forgot to stretch after that.

Congrats FooteSoldier first HSPU thats a massive milestone, its inspired me to really focus on my hstands- although I’m a way off getting a push up yet.

By the way whats full-court suicide?

CFWU x 3
BS 45# x 5

Back Squats 5-5-5-5-5
65, 85, 95, 105, 105# (PR)

Started faltering on going all the way down at 105# so did it again for proper form.  Feel it more in my upper back than in legs.  Not enough weight yet?

Day 30. Shoulder hurts.

Tuesday 090512

WOD:

Power clean 1-1-1-1-1-1-1 reps

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Did: All workouts the same.

Power clean: 1(115), 1(115), 1(125), 1(135), 1(145 Failed, 135), 1(135), 1(135)

In between Power cleans I did 3 sets of Incline bench (110, 120, 130) and 3 sets of Flies (110, 120, 130).

Had to catch up a bit because ive been gone for a while. Friday was pullups/push jerks , yesterday was clean and jerks and grace. Today is going to be back squats and power cleans