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.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
This WOD I have done before so now I can compare with my old weights, and I mean OLD weights, because today I’m going for new weights and a PB Tell you how it went in an hour or two…
Hmm, where is everybody? Mabye nighttime in the states now…? Anyway I have made this WOD now and I wonder what I did last time, had the last rep on 62,5 kilo… This I did today!
Hang power clean 7x1 (kg)
50 55 60 65(PB) 70(PB) 75f 72,5(PB)
Yesterday’s Karen for me was just 100 reps, my ball weighs 11 kg though (24 lbs). I don’t think the wall I was doing this at was quite 3 meters high either, but whatever, I’m still in my 1st week of CF.
Going to do yesterday’s walking lunges/pull-ups/sit-ups today. I can only do around 12 strict pull-ups, but actually I think the walking lunges will really get to me. Sit-ups are a piece of cake.
Hmm, where is everybody? Mabye nighttime in the states now…? Anyway I have made this WOD now and I wonder what I did last time, had the last rep on 62,5 kilo… This I did today!
Hang power clean 7x1 (kg)
50 55 60 65(PB) 70(PB) 75f 72,5(PB)
That was a real improvement
Draziel: congrats on the PR!!!!
Today is evidently “Surprise Saturday” at CFNE since there is no post yet. Can’t wait since every bone in my body aches from Fran and the DL MetCon yesterday. Probably some devastating Saturday chipper .....
Snatch - heavy single 75, 95, 115, 135, 140, 145 f blahhh
Clean & jerk - heavy single 145, 155, 175, 195, 205, 210 f on jerk
That makes a clean PR of 210lbs Cool. Was a bit light headed as I stood up out of the bottom of the squat. Felt like a real load. Good times.
Was at the Academy running PT so no time for anything else. I’m looking into starting up some Danzen Ryu Jujitsu & Krav Maga classes again. I took them for a while before I got hired with the PD. Finally getting around to training again. As long as all goes well at work, I’ll check out a class on Saturday morning. Should be fun.
I was impressed on how a perfect form can help. My PR was done with beautiful form and the lift almost seemed easy, so much that I taught of increasing to 185 for my next lift. unfortunatly I wasn’t able to get the same form on my last lift. Still a new PR with 7 pound less body weight.
WOD 090822 Hang power clean 1-1-1-1-1-1-1 reps
- 55kg F / 55kg F / 50kg / 52kg / 55kg / 58kg PR / 60kg F
- Followed up with high rep HPC 30kg x21 PR - hadn’t done this in ages, should have put more weight on the bar
Cash out
- L-sit Muscle-up attempts
- Handstand practice
HPC’s 1-1-1-1-1-1-1 65,75,85,95,100,105,110(f)
Form went to hell the last couple so I did another dozen at 65# to work on technique.
Feel like I should be able to do quite a bit more with this lift but I’ll have to get better with my technique, use the legs more, getting better drive and explosion.
Hang power clean 1-1-1-1-1-1-1 reps
75#-85#-95#-100#-110#-115#-120#
Same as last time. It’s time to ask the “old lady” if i can buy some more weights. My b-day is coming soon so I should get a yes. Form is getting better. Can’t wait for rest day, my legs and butt are really sore.
Tell you how it went in an hour or two…
at CFNE since there is no post yet. Can’t wait since every bone in my body aches from Fran and the DL MetCon yesterday. Probably some devastating Saturday chipper ..... 
