- 100 Hang Power Cleans at 115#
- Complete as many HPC in the first minute as possible
- Buy into eacn consecutive minute with 2HSPU and 5squats
- Use remainder of minute to complete as many HPC as possible
- Continue until you have reached 100HPC
Showing posts with label Hang Power Clean. Show all posts
Showing posts with label Hang Power Clean. Show all posts
Tuesday, December 15, 2009
100 HPC thats right 100!!
Today on the mainsite was 5x3 back squat. I do not have a rack yet so I opted to throw together something I have seen on the Crossfit Flagstaff site. It played into my goal of the 200# power clean and Tommy's goal of his HSPUs.
Friday, January 23, 2009
Crazy Week!!!
I am starting to receive more evaluations for home health OT through the company I work for and am therefore starting to work longer hours, which is throwing me off a little since I am used to short days. I am glad that I am busier though as it makes me feel more productive in life. I managed to do the WODs on Monday, Tuesday and Wednesday with Thursday being a rest day, however, today was also a rest day as my oldest daughter (Emma) had to be admitted to the ER at SJHMC secondary to dehydration. She caught an intestinal bug and was constipated so she could not pass her bowels and it started to make her vomit. She could not keep any liquids down and became dehydrated. So going on 36hrs of no sleep feels good. I plan on falling asleep soon and not waking up until Sunday. J/K I plan on doing the WOD Josh just recently posted on tomorrow and my goals is to make sub 15. Very doable, very challenging.
Monday
Hang power clean 1-1-1-1-1-1-1 reps
Working on technique and trying to build strength, goal was body weight did not make it. Can not find the weight, my kids must of run off with the book the weights were in.
Tuesday
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Had to sub the first two rounds with 185 and the last three with 135. I am still not strong enough to pull that heavy weight. Although I was surprised to manage two rounds with 185. 4:27, 6:52, 7:53, 7:56, 7:54. Interesting to note that the last three rounds were almost identical in time.
Wednesday
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
This WOD was fun. The HSPU seemed easy to me, it was the L-pulls in the higher reps that were difficult. Not so much the pull but the core work to keep your legs at 90degrees. 20:57 was the time.
I am mentally ready for tomorrow as far as pushing through the burn, lets hope my body feels it received enough sleep to match.
Monday
Hang power clean 1-1-1-1-1-1-1 reps
Working on technique and trying to build strength, goal was body weight did not make it. Can not find the weight, my kids must of run off with the book the weights were in.
Tuesday
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Had to sub the first two rounds with 185 and the last three with 135. I am still not strong enough to pull that heavy weight. Although I was surprised to manage two rounds with 185. 4:27, 6:52, 7:53, 7:56, 7:54. Interesting to note that the last three rounds were almost identical in time.
Wednesday
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
This WOD was fun. The HSPU seemed easy to me, it was the L-pulls in the higher reps that were difficult. Not so much the pull but the core work to keep your legs at 90degrees. 20:57 was the time.
I am mentally ready for tomorrow as far as pushing through the burn, lets hope my body feels it received enough sleep to match.
Tuesday, January 6, 2009
New Year's Resolutions
Not my Resolution, but every one elses. There were so many people in the gym on Monday it was ridiculous!! I could barely get a spot let alone hold that spot for my workout. Crazy!!!
Any way, Monday's WOD for me was as follows:
Deadlift 3-3-3-3-3 reps
My goal, obviously, was to better my 3rep max, last time was 205 this time
185-195-205-215-225
I'll tell you what I was excited, my form one the last 2reps of the last set were not the best form, however, I was able to manage 3reps at 225. Two 45's on each end of the bar looks pretty cool!!
Today's WOD
Hang power clean 1-1-1-1-1-1-1 reps
An Olympic lift that I need much practice on.
95-115-125-125-115-95-95
Pretty poor if you ask me, but I am not too put out by it. I know I need to work on my form and once I get it down the rest will fall into place. I have good form and quickness with 95 and 115 pounds, any heavier I am unable to perform without poor form. My upper trapezius are also not strong enough to pull that kind of weight right now. I ended today practicing the lift with low weight and trying to nail the technique for future attempts.
After this week I am going to try a new frequency of when I perform the WOD's. Friday is my B-day and Melissa has something planned so I will not be able to go to the gym on Saturday. Here is what I am going to start doing. The main site suggests you do a frequency of 3days on and 1day off and just keep rotating. I choose not to go to the gym on Sundays so that does not fit into my schedule as I will always fall behind. So, what I am going to start as of 01-12-09 is 2days on 1day off 3days on. That would mean my off days will always be Wednesday and Sunday with the option to have Thursday off if I choose the 3on-1off-2on instead secondary to scheduling conflict. The reason for this as I am beginning to feel as I can tolerate the WODs more I am running my self down on days 4 and 5 and am unable to give it my all at times. This will allow me to get the rest I need to always BRING IT!!! each and every time I step foot in the gym.
Any way, Monday's WOD for me was as follows:
Deadlift 3-3-3-3-3 reps
My goal, obviously, was to better my 3rep max, last time was 205 this time
185-195-205-215-225
I'll tell you what I was excited, my form one the last 2reps of the last set were not the best form, however, I was able to manage 3reps at 225. Two 45's on each end of the bar looks pretty cool!!
Today's WOD
Hang power clean 1-1-1-1-1-1-1 reps
An Olympic lift that I need much practice on.
95-115-125-125-115-95-95
Pretty poor if you ask me, but I am not too put out by it. I know I need to work on my form and once I get it down the rest will fall into place. I have good form and quickness with 95 and 115 pounds, any heavier I am unable to perform without poor form. My upper trapezius are also not strong enough to pull that kind of weight right now. I ended today practicing the lift with low weight and trying to nail the technique for future attempts.
After this week I am going to try a new frequency of when I perform the WOD's. Friday is my B-day and Melissa has something planned so I will not be able to go to the gym on Saturday. Here is what I am going to start doing. The main site suggests you do a frequency of 3days on and 1day off and just keep rotating. I choose not to go to the gym on Sundays so that does not fit into my schedule as I will always fall behind. So, what I am going to start as of 01-12-09 is 2days on 1day off 3days on. That would mean my off days will always be Wednesday and Sunday with the option to have Thursday off if I choose the 3on-1off-2on instead secondary to scheduling conflict. The reason for this as I am beginning to feel as I can tolerate the WODs more I am running my self down on days 4 and 5 and am unable to give it my all at times. This will allow me to get the rest I need to always BRING IT!!! each and every time I step foot in the gym.
Subscribe to:
Posts (Atom)