8/28/2009

Max Effort Hang Power Clean Singles (08.28.2009)

Warm-up Drills (08.28.2009)
800m Run
12-9-6 reps each of
Pull-ups
Push-ups
Squats
Use as many warm-up sets and reps as needed to prepare for Max Effort Hang Power Clean Singles.

Max Effort Hang Power Clean Singles (08.28.2009)
Hang Power Clean 1-1-1-1-1-1-1 reps

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Skill Development (08.28.2009)
At your own pace complete four rounds of the following:
20 x GHD Sit-ups
20 x Back Extensions




CrossFit Endurance WOD (08.28.2009)
Time Trials
Swim: 10min TT
Bike: 15min TT
Run: 15min TT
C2: 10min TT

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8 comments:

Anonymous said...

Max Effort Hang Power Cleans

135/145/155/165F/160/165/170

Dang!

Getting ready for the utter horror of Monday and Tuesday...

Bert said...

20090828 - Hang Power Cleans

1-1-1-1-1-1-1

115-135-155-165F-160F-155-160



First day doing full fledged Crossfit programming at the Rec Center at school. I can already tell that this is going to be interesting and that I already miss the Stable. The "Rec Center" here is cluttered with machines and what not and there are no bumper plates and no Oly platforms. In addition, it is already infested with bros doing leg presses, curls, and shrugs. A sign on one of the squat racks reads "please do not drop or slam the weights." So what is one to do when they cannot complete a rep? Do what I did and drop the weight anyways. An employee said to me, "Please do not drop the weights." To which I replied, "Does it look like I meant to do that? No." Later, I asked if there was chalk, and the idiot behind the front desk offered me brofest weightlifting straps instead. I can already smell problems later down the road when barbell metcons come up.

Would anyone like to take bets on when I'm going to get banned?


20090828 - Seagram Sevens

I didn't get a chance to do this yesterday, so I did it tonight a bit after today's WOD. The Globogym doesn't have any PVC for the fundamentals, so I had to use an oly bar. In addition, the C2 rowers they have are archaic and dilapidated and make an awful noise whilst rowing. On top of all of this, the heaviest med ball they have here is a 10lb ball, so I modified this workout a little.

Bert's Seagrams Seven:

12min AMRAP
7 x Squat Cleans @ 45lbs
7 x Pushups

15 Rounds + 3 Squat Cleans

katie said...

wow bert...i bet you won't make it a full week before you get kicked out! when people question you make sure you say, "Listen, I'm just training for a glorious death!" then maybe, just maybe they will understand and leave you alone. good luck.

WOD for today: mow the lawn before it rains
1:34 min (PR)

have a great weekend everyone!

Anonymous said...

Lynn
Hang power clean 1/1/1/1/1/1/1
70/75/80/85F/80F/80F/80F

RaJ said...

Bert i would say try the max hang clean...i am sure you will get a warning from the globo gym guys...i would give max 4 days..i say..better start saving up and gather few fire breathers and do you own shit

I was not able to say goodbye but come back soon and keep it real..

katie said...

RJ is the king of keeping it real.

Anonymous said...

JoeF
Max effort hang power cleans
115/120(f)/120/125/130(f)/130(f)/130(f)

Anonymous said...

Even though you make a valid point I am afraid that I must disagree. Thats way too many reps.
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