Saturday 071027
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
Compare to 070117.
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
Compare to 070117.
“Kelly” (Done at 7:30 am)
5 rounds for time of:
400 meter run
30 Box Jumps-24″box
30 Wall Ball-20lb ball (I only have a 19 lb ball, the 20 is on its way)
As Rx’d
Time: 23:36
Then at 11:00am did “WOD”
Clean (Full Squat Clean)
Bodyweight: 165
135/155/165/175/185/195/205/215/220/225
52/m/213
I am out of town, and have no access to weights. So I missed the WOD.
Did 50 air squats
50 push-ups (ugh, broken to pieces)
50 sit-ups
Ran 2 miles on the road in 20:30 after my tennis match. Won the match. Convinced I won’t get faster til I drop some pounds. Hauling the boat anchor is a big drag.
Question: On those cleans for the WOD today. Do you get to dump the weight once you have got yourself squatted under it? Or are you expected to stand up with the weight? I was not sure since the Rx note said take it from the ground and catch in the squat. Did not say if I was expected raise up from the squat with the weight. May sound foolish asking, but just wanted to know for sure.
Full body – one hour massage scheduled for 5:30pm. She works on everything but the … well you know. Wish you could be me.
Had an awesome date with “Kelly.” She sure made me catch my breath!!!
WOD: 5 Rounds for time:
400 meter run (treadmill @ 9.0 speed)
30 box jumps (20″ box)
30 Wall-Ball (15 lb ball)
Time: 29:36
Thanks for another great WOD Breck!!!! I’m seeing/feeling so many physical/cardiovascular improvements that I have never been able to accomplish before!!! Crossfit is the thing to be doing!!!
Mark, On the Cleans (full squat clean) you would catch it in a squat and then stand up with it, which would be performing a front squat and then if you have bumper plates you can dump it. I have attached a video showing people doing hang squat cleans. The only difference is they are starting from a standing position instead of from the floor.
http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.wmv
Here is a good video describing and demonstrating the squat clean:
http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv