Max Power Clean, Elizabeth

Max Power Clean
Pursue 1-rep max
17kg x 2, 22kg x 2 then another as form felt off,
25kg
27kg
29kg / 64lb - thought this was a new PR as 2kg more than last time Dec 12 but its only a recent PR not an all time PR as way back in 2010 I did 30kg.

Elizabeth
21-15-9 - scaled to 15-9-6
135lb Clean - scaled to 12kg (9-3-2-1) (6-3)
Ring Dips - blue band assisted (9-3-2-1) (6-3)
Done in 7.25mins
Compared to last time when I only did the first 9 cleans at 12kg then dropped to 7kg in 7.49mins - I’m pleased with that.
Do same weight next time but quicker ie less breaks.

Push ups as per GD day 23, Max Power Clean, Elizabeth

DOMS, DOMS and more DOMS - My quads have been in agony since thursday and I still have pain in my right quad / thigh - very scary but decided it was long enough and to get back to it.

Push ups as per GD day 23
Bar at pin 5
7 reps EMOM for 6 mins
Completed all reps but only just. took a couple of breaths between last 2 reps and the last one was soooo shaky but I got it phew.

Bx 2012-12-07

Max Power Clean
Pursue 1-rep max - my previous 1RM was back in July 12 28kg / 61lb
17kg x 2, 22kg x 2,
24.5kg
27kg - rack was a little hesitant so went a again.
27kg / 59.5lb

Elizabeth

21-15-9 - Because of DOMS I scaled to 15-9-6
135lb Clean - I did the first 9 reps @ 12kg, and my legs were complaining so dropped to empty 7kg bar only for the rest
Ring Dips - blue band assisted

Done in 7.49mins

This was weird - with the 6 weeks and now the doms I feel like I’m starting crossfit all over again probably not bad thing I guess especially with what i know now but still feels very odd!

BrandX Ramona 2012-07-26 Deadlift, Cleans, Tabata Row

BrandX Ramona via StrengthDiary.com 2012-07-26

Deadlift 5-5-3-3-3 @ 70-80% of 1RM

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 52kg
3 @ 57kg / 126lb = 82% BW

Its a while since I lifted heavy - feels great to get back to it. Looking forward to building on this.


30 Cleans with Cindy penalty
30 cleans, 135#/95#
(Each rep begins at waist; tap on ground and go. Rep is counted when bar returns to waist.)
1st break, perform 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
2nd break, perform 2 rounds of Cindy
etc

I self scaled to 12kg / 26lb

I did them all without putting the bar down
Done in 5.59mins

Next time I need to do it faster before upping the weight


Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
Also 6 rounds only
Reps 10-9-9-8-8-8 = Total 52 reps


Really enjoyed these workouts.

110128 Clean

AM - micoach walk 10 min blue zone - covered 0.92km

PM -Warm up= arm swings/rotations, knee highs, dislocates, 10 abmat butterfly situps unanchored, 10 decline situps,  10 abmat back extentions, samson stretch, burgener skill stuff.
chin up challenge PU Rev assisted 3-4-3-2-4 = 16 reps, Push up challenge red band assisted 5-7-5-5-8 = 30 reps
8kg cleans x 3, 16kg cleans x 4

FRIDAY 110128

Clean 3-3-3-3-3-3-3 reps
18-20-22-24 (old pr)-26 PR-27 PR-28kg / 61lb PR

Really pleased with PR's today. I nearly stopped at 26 PR and went lighter for skill work but the words of Blair Morrison Journal Article about failure were running thru my head and I though what the hell - keep trying for more it doesn't matter if I fail so I ended up with 2 more PR's    Thank you Blair and the Crossfit Journal. My form was a touch sloppy for the 27kg's and is was getting tough to get out the bottom but the 28kg's were much better.

110115 “Elizabeth”

Warm up= arm swings/rotations, knee highs, dislocates, 15 abmat butterfly situps unanchored,  15 abmat back extentions, samson stretch and twist
Clean x 5 @ 7kg, 3 x 14kg, Assisted ring dips x 5

110115 “Elizabeth”

21-15-9
Cleans @ 14kg / 30lb
12-9-6
Ring Dips - blue band assisted pin 5

Done in 8.51 mins PR by 1 sec to last time same reps but ring dips were assisted with toes on floor

Delay on the day and ended up wodding 4+ hours after eating and I think it made it feel a bit sloggy - energy just not there like normal but hey I got it done.

c/o Chin up challenge - assisted Pullup Revolution x 1-2-1-1-4
It feels a more natural motion with the pull up revolution than it did with the horizontal bands - I also feel I can lessen the assistance in a more gradual and controlled manner - I'm very hopeful that my first unassisted pull up will happen sooner rather than later!

101204 Crossfit Total 2

After a few days of lack of sleep and craziness I managed to wod today hoorah

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, some burgener skill transfers

SATURDAY 101204
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Power clean - w/u 14kg x 3, 19 x 3, 24 x 2,
27 -28 -30 - 32kg / 70lb (PR) - 34kg F

Bench - w/u 10kg x 5, 15 x 3, 20 x 2,
25 - 28 - 30 - 32 - 34kg / 75lb

OH Squat - w/u 7kg x 3, 8 x 2,
10 - 12 -14 -15 - 16kg / 35lb (PR)

Crossfit 2 total = 82kg / 180lb compared to last time Jan 10 = 73kg / 160 lb

During stretching afterwards I tried for a push up and got one - nose to floor - Yay me! first one since sept after 4 or 5 failed tries. Must try and keep them up and get strong enough to do some consecutive ones!

Tuesday, August 10th, 2010 - Adam Brown Hero WOD - RIP

I spent about 3 hours gardening again today, including carrying some more bags of slate!! And got sunburnt   can you believe it!!

Any had a good meal and a rest and then did Adam Brown hero wod from 22 Aug 10 less box jumps

Puppies/ Pack mix
Two rounds for time of:
65lb / 30kg pound Deadlift, 24 reps
24 Wallball shots, 10 pound / 5kg ball - height to ceiling approx 10 feet
95-135 pound Bench press, 24 reps - subbed Push ups against pin 3
24 Wallball shots, 10 pound / 5kg ball - height to ceiling approx 10 feet
25lb / 11kg pound Clean, 24 reps

Done in 34.25 mins OMG  
Round 1 = 14.17 mins, 2 was a rediculous 20.08!

Was a wod and a half or what phew - cardio slowed me down mostly, fair bit of bar staring, not done wall balls in a wod before and push ups were tough as I took it up a notch - or rather down a notch lol ie lower bar to make it harder than I’ve been used to!

Prob should have done 15 reps in hindsight but once I started I didn’t want to quit or lower anything because it was a hero wod! RIP and I got there in the end!!

100630 Clean - 7 x 3rm

100630
Clean 3-3-3-3-3-3-3 reps

15-20-20-22-22-22-24kg / 52lb

Was keeping an eye (or trying to) on techinique as I can still be guilty of trying to ‘reverse curl’ it and not enough ‘up shrug’ but overal it went ok.

I matched my 1RM with 3 so I guess that’s a PR!

100614 Elizabeth

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 5 air squats
Cleans @ 10kg, 3 assisted ring dips

Sunday, June 14th, 2010 - Elizabeth
Pack ish
21-15-9
Cleans @ 14kg
12-9-6
Ring Dips - assisted toes on floor

Done in 8.52 mins

No cash in or out as pretty knackered due to lack of sleep hence pleased I actually got the wod done!

100420 clean one rep every min

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n'unders. 10 abmat situps, 10 abmat back extensions, 10 squats with band dislocates.
clean broken into it’s sections with 10kg bar, then about 3 practice cleans.

100420
Clean one rep every minute on the minute for 15 minutes.

10kg/22lb / 25kg/55lb
although the last rep at 25kg was more of a psuedo clean as I caught it high and then front squated it.

I did 10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25.

3rd rep my form was off and I caught my chest on the way up - not good - don’t try this too often ladies

Cash out:- retried the 25kg clean grrr I felt like I was muscling it up. Tried again twice but lept doing the same thing as if it was slightly mental and some fatigue so eft it there for next time.

Considering I was a little weary of these they went pretty well all in all. Must try to shrug more!

Chin ups with blue band assist at pin 5 x3, pin 4 x 3, pin 3 x 3F 1, 1f only nose to bar, 1, pin 2 only got eyes to bar, tried with a jump twice but still only got noise to bar grrrr

Thurs 100218 Linda

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 5 push ups at mid thigh high bar, 4 over n unders, 5 shoulder dislocates with o/h squats with band. + warm up of 2-3's of deadlifts and cleans with 7kg, 12kg, 17kg and then deadlift only 27kg & 34kg

"Linda"

Puppies:
Drop the sets doing 10-8-6-4-2 and use the following guidelines
Deadlift:  up to 50% body weight - I did 50% = 34kg / 75lb
Bench press:  up to 30% of body weight - subbed push up against mid thigh bar due to lack of space (lower than last time by 1 pin I hope)
Clean: up to 25% of body weight - 25% = 17kg /3 37lb
Done in 11.40

Compared to 28 Nov 09
“Linda”
10-8-6-4-2 reps of the triplet:
Deadlift: 1 1/2 body weight - sclaed by 0.25 = 22kg / 48lb
Bench press: body weight - subbed push up against mid thigh high bar
Clean: 3/4 body weight - subbed power cleans with an empty 7kg bar only
Done in 12.33 mins

This is my second Linda and I'm really pleased with my compared progress - not so much on push ups (a real goat got to really start pushing on them now getting near and nearer the floor) but my deadlift weight increased, my squat cleans with good weight over power cleans with hardly any weight and quicker to boot - overall Awesome - How can anyone not love crossfit!!!

Cashout:- Chin ups with blue band assist - feet together giving least assstance x 4,3,2,2
45 deg decline situp ghd style x 8

Tuesday 100125

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions

Tuesday 100125
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Power clean - 12kg x 2, 17 x 2, 22 x 2, 27 x 1, 27 x 1, 28 x 1, 29 x 1(PR), 30kg x 1(PR) - this was getting heavy to catch on the way down with no bumpers so stopped.
Bench - 10kg x 10, 15 x 3, 20 x 3, 25 x 2, 27 x 1, 29 x 1, 30 x 1(PR), 31 x 1 (PR)
OH Squat - 7kg x 2, 8 x 1, 10 x 1, 12 x 1F, 12 x 1(PR) - never managed these before as bar not really long enough - but after doing dislocates during warm ups and although a little unconfortable took a grip on the screw area of my 5ft bar I managed it wahoo! So all these were technically PR's

Crossfit 2 total = 73kg / 160 lb

Need to work on my power clean technique, it's getting better but still think I was muscling it up rather than shrug and rack - if you know what I mean. But not being able to dump it if nec is making me a little wary/cautious I think.

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel. + 7kg bar deadlifts & cleans

“Linda”
10-8-6-4-2 reps of the triplet:
Deadlift: 1 1/2 body weight - sclaed by 0.25 = 22kg
Bench press: body weight - subbed push up against mid thigh high bar
Clean: 3/4 body weight - empty 7kg bar only
Done in 12.33 mins (splits 3.22,3.16,2.42,1.57,1.13)

Def. change of original plan / target here.... due to logistics of room I couldn't get my bench down for bench press and be able to DL and clean so I opted for my normal level of push ups as 10 is still tough for me, it seemed reasonable - no idea on its KG equivilent but its tough enough for me.
After doing a few warm up cleans (not done many before) I decided there was no way I was gonna manage 10 x 13kg (orignal target) so left ego at the door and opted for 7kg bar only and concentrated on form and technique (Thanks again Tutel).
I felt I really had the cleans down by the 4's - wahoo.
Only got two sraight bars and a EZ bar so ended up DL'ing with ez bar - not ideal I know but it worked out ok at that weight.
Overall really good workout!