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WOD 6.07.08

Five rounds for time of:

135 pound Squat clean, 7 reps

15 Handstand push-ups

Post time to comments.

Back inside today

Calculate today's work output
StrongLifts.com's 10 Nutrition Rules for Building Muscle, Losing Fat & Getting Stronger
7 Ways to build the habit of eating healthy

Reader Comments (10)

15:12subbed 70# cleanspartial range HSPU (2 abmats)

This was a great strength metcon and awesome chance to work those cleans! Something is finally starting to click with my technique.Nice work gentlemen!

Re: 10 nutrition rules post. Interesting... definitely a more classic approach to nutrition support as opposed to intermittent fasting, eades/paleo, particularly the first 3 rules. There's a lot of thinking/literature out there arguing the necessity of breakfast in relation to a catabolic state. Here are Mike O'Donnell's thoughts on that:http://projectfit.org/iflifeblog/2008/05/21/why-you-shouldnt-eat-breakfastagain/

And here are his thoughts on pre-workout feedings:http://projectfit.org/iflifeblog/2008/05/22/pre-workout-feeding-myth-you-need-food-for-energy-beforehand/

Has anyone been playing around with working out fasted? I do at least once a week, and I really enjoy it.
June 7, 2008 | Unregistered CommenterMargie
cleans- 95 lbsmod. HSPU


margie your cleans looked perfect!!

great work guys. i have to remember to keep my head in the game. i started losing confidence towards the end of the WOD as david was saying.

post WOD food intake...

salmon with veggies

beautiful peanutbutter chocolate protein smoothie

water, lots of it
June 7, 2008 | Unregistered Commenterjohn c
125# cleansmod hspu12:58Great work guys n galsMargie, you looked great, and paced yourself very well.Thanks for the nutritional info, I'll try skipping breakfast tomorrow.
June 7, 2008 | Unregistered CommenterCharmel
some "digital coaching" since i've got some time before i train Kevin.

John C,Your cleans are looking a lot better!! you have to develop the confidence to pull yourself under that barbell. It takes time and practice but you're well on your way.

Charmel,We gotta relax those arms! One of the reasons that your elbows were not coming high enough was because you were pulling the bar up using your biceps too much. The looser your arms, the faster they can swing around that barbell. Otherwise great work!

Jared,You said that your wrist usually hurts? When did that begin? Cleans were looking better, you were opening up your hip much better as the WOD went on. Let's try and catch them a little deeper in the squat nex time.

Bob,Like we talked about, take your time and set that back before each pull. It will dramatically affect the bar path from then on out. Thanks for the BJJ school info!

Paul,Great work! bar was about an inch too low on your delts. The extra pulls you did after the WOD looked a lot better.

Ok- time to work, more later.


June 7, 2008 | Unregistered CommenterDavid South Brooklyn

as rx'd. A2A and Head to floor.

HSPU's are what ate up the most time, after R3 it was singles and doubles. I really liked this WOD

Height167.64 cm66 in

Bodyweight66.68 kg147 lbMovements

CleanReps - 35Travel, Body - 0.8 metersWork, Body - 13628.53 joulesTravel, Weight - 1.27 metersWork, Weight - 26691.34 joulesTotal Work - 40319.87 joules

Handstand Push-upReps - 75Travel, Body - 0.26 metersWork, Body - 11672.87 joulesTotal Work - 11672.87 joules

Duration22:431363 seconds

Work Performed51992.74 joules5301.7 kg-m38349.85 ft-lbs

Power Output38.15 watts0.05 horsepower28.14 ft-lbs/sec

Now THAT is the kind of accuracy i like.

June 7, 2008 | Unregistered CommenterDavid South Brooklyn
9 hours in the sun and the horse runs out of gas. At least I got a head start on my tan.
June 7, 2008 | Unregistered Commenterjeremy
Charmel - awesome! Just remember that you are experimenting, so try to tune into your body and your needs. It's good to start off slow with any kind of fasting to see how you tolerate it.

David - I have two questions about the PM work output: 1) I guess there's no way to account for scaled or partial range HSPU?2) What does all that information actually mean?
June 7, 2008 | Unregistered CommenterMargie
100# cleanshead to 1 abmat HSPU14:17

This was an awesome one. My cleans felt great, this is the first time they really "clicked" when doing them from the floor. Next time 110!

Power Output70.26 watts0.1 horsepower51.82 ft-lbs/sec

Pretty cool calculation, though I'm not sure how to figure the 3" or so of depth I lost on the abmat. .1 of a horse, rar!

I did the bison and chard meal after the workout. The sriracha was good in it, I think it would be even better with a bit of ground cumin.
June 7, 2008 | Unregistered CommenterMax
Margie, I think the power output stuff could give us clues as to how well our bodies adapt to the stresses of the workouts. I've done some reading on the forums and people have been playing with scaling the weights in workouts to see where the weight/rep combination gives them the highest work (joule) output. So if you are interested in optimizing the amount of power that your body can generate you may be able to train "better" at a different weight than the rx'd value.

In other news, I am apparently a huge nerd.
June 7, 2008 | Unregistered CommenterMax
Um, Max. I think it's pretty clear that we're all nerds.

Thanks for that explanation. Very helpful.

Cumin in the bison sounds right. Would complement the meat very well.

Now you've gotta saute scallops in bacon fat. Actually, coconut oil is also delish.
June 7, 2008 | Unregistered CommenterMargie

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