Friday 05/22/09

Location: CHS
Time: 5:30 a.m.

Power Clean
3-3-3-1-1-1

The power clean is a clean from the deck (ground) wherein one receives the bar in the power position, i.e., thighs above parallel.

Rest several minutes.

1 min Thrusters, 135#/95#
Rest 1 min
1 min Pull-ups
Rest 1 min
1 min SDHP, 75#/55#
Rest 1 min
1 min Burpees

Add up your reps for each exercise - this is your score. (Courtesy of CrossFit Football - SDHP subbed for rowing)

SDHP = Sumo Deadlift High Pull (Click here for a video demonstration.)
Posted by Phil

8 comments:

Phil said...

Blech. The whole thing. I should have perhaps expected it given how I felt going into it and just done some technique work or simply gone with lighter weights. Either way:

Power Clean, 3-3-3-1-1-1:
185-3
195-3
205-1 (ties PR - see note below)
210-miss
205-miss

After that last miss at 205, I took my toys and went home. The 6th set wouldn't have been very productive. On the up side, 205 ties my PR for power cleans. On the down side, last week I did it twice, and that was after doing several sets of 5 reps and 3 reps each.

I . . . am ready for the lake. And reading. And boating. And sleeping. And sleeping.

May 22, 2009 at 8:33 AM
Phil said...

I can't help it - "upside" and "downside" should each be one word.

Horrible.

May 22, 2009 at 8:34 AM
Kiley said...

Wow. Big day of poo.

85-3
95-2
95-3
100-1
105-fail
105-fail

My PR (set last time we did power cleans) is 110. Pththththth.

Also, I'm not being facetious.

May 22, 2009 at 8:41 AM
Phil said...

That's right - I almost forgot. This morning was a great morning for hilarity.

Phil: I feel much better (after the warm-up).
Kiley: Are you being facetious?
Phil: No
Kiley: I'm being facetious.

Later . . .
Kiley: What else . . . I need more nuts.

Earlier . . . Kiley performed the first split clean in Hopafence history.

May 22, 2009 at 8:57 AM
corzine said...

Would that I were so linguistically talented, that I could simultaneously comment on Kiley's nuts and her split clean. Undecided, I will refrain on both fronts. That's (I think) the opposite of burning the candle at both ends.

I just did:
5 rounds for time
30 sit-ups
25 back extensions.
18:30. But only the first 40 sit-ups were proper glut-ham situps, after which I did normal ones on the GHD.

Then I benched:
5x: 20, 45, 55, 60, 65, 70 (That's: 44, 99, 121, 132, 143, 154)
3x: 75, 80 (165, 176)

Greetings from across the pond...

May 22, 2009 at 9:59 AM
Seth Mierow said...

been following for awhile. sometimes borrow wods, sometimes not. impressive stats all around. decided to post today since i did the same wod as corzine: 5rft 30 ghd sit-ups, 25 back ext. i don't know if i got it from phil or myself, but i named this wod "rachel." my time: 11:31 [pr]. all sit-ups on a mcgyvered ghd.
- salutations from the home of the 500.

May 23, 2009 at 9:18 AM
Phil said...

Later on Friday . . .

10 min time trial - 1.55 mile (running)

Seth - good to hear from you! As for the name of that particular WOD, I named that one after the first weightlifting student I had who successfully completed the whole thing - her name is Rachel. I don't remember her time, but she's strong and fast.

To both Jacob and Seth - hope you guys have fun sitting up, laughing, etc over the next few days.

May 23, 2009 at 8:05 PM
corzine said...

It's true. I takes me about 3 steps to get from pushing away my desk chair to walking upright.

I am the evolutionary chain.

May 24, 2009 at 1:05 AM

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