WOD – 01.17.2013

The “Chief”

Warmup
After some PVC pass throughs and good mornings Marcy set up a mini circuit where there was 1 min of work followed by 30 seconds of rest. We went through the circuit 1 time and it consisted of: jump rope, situps, slam balls and a squat plate move of sorts (squat and hold a plate and move it from chest to arm length away from body while holding the squat).

WOD
The “Chief”
3 min AMRAP of
3 135# power cleans
6 pushups
9 squats
Rest for 1 min and repeat 5 times

Warmdown
1000m row

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The power clean is good for golf

I love golf. Love it. I am relatively OK at the game as my handicap is around 4 or 5. This means when I play I usually shoot four or five over par in an 18 hole round. Sometimes I shoot in the 80’s but I am usually in the 70’s.

My horn has been tooted.

I read Golf magazine among others and in one of the more recent issues they prescribe the power clean as a tool to increase power. The power clean certainly does that, without question. World Class sprinters use the power clean to increase their power and if it increases their power it can certainly help increase your yardage in your golf game.

The problem with the power clean is that it is complicated. If you want to do it right and get the full effect of the exercise you need instruction and practice and in the issue of Golf magazine I am talking about they horribly oversimplify the movement.

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WOD – 01.12.2013

Today we did a modified version of J.J.

Warmup
Spend quite a bit of time working on squat clean form

WOD
“J.J.”
1 squat clean 185/135
10 handstand pushups
2 squat cleans
9 HSPU
3 squat cleans
8 HSPU
…etc…
9 squat cleans
2 HSPU
10 squat cleans
1 HSPU

Results
25:15 but I did power cleans instead of squat cleans. If I did squat cleans I think I probably would still be doing the WOD. And the real “J.J.” is HSPU off of parallettes. I used an abmat to scale my HSPU today, too. Still, I can feel the cleans in my shoulders.

WOD – 01.02.2013

I. Am. Sore. I usually don’t get sore during the week. Maybe that is a bad thing? I feel like I push myself pretty darn hard and if the intensity of a workout is measured by how soaked your t-shirt is then I certainly kick my own ass. But I rarely feel sore. I am tired and sore today. I can only figure that my 2-a-day on Monday set my body up for being sore. Doing “Barbara” yesterday certainly helped. Thanks to the 2 minute rest between rounds I was able to go pretty hard each round.

I almost took a rest day today but I sucked it up and went to the gym.

Warmup
2 RNFT
10 good mornings
10 slam balls
10 squats
10 wall balls

WOD – this was a long one…and a bit confusing. I think CrossFit Crush tends to have WOD’s like this.
Tabata frog jumps (basically broad jumps but your hands have to touch the ground when you land)
Then set up a bar for the next portion – about 2-3 min rest
3 min max effort bar hopovers
Rest 1 min
8 min AMRAP of:
10 thrusters
20 power cleans
34 pushups
Rest 1 min
3 min max effort bar hopovers

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WOD – 12.24.2012

Gotta earn some credit for that eggnog and cookies tonight!

Warmup
500m row
Runners pose
Samson lunges
Squat bottom holds
Jumping squats
Kip swings
Slowly warmup to #135 barbell in preparation for snatches and power cleans

WOD
5 RFT
5 snatches
10 box jumps
5 power cleans
10 pistols

Extra #1
5 RFT
5 back squats
10 GHD situps

Extra #2
Push Press for strength

Results Continue reading