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Clean Complex

5 Attempts to work up to a heavy set of the following complex:
2 Power Cleans
1 Squat Clean

Keep your lifts crisp, if you slow down or lose postions drop weight.

Post loads to comments.

4 Rounds For Time of:
7 Power Cleans 65% of today's weight
10 Ring Dips

If you can't do a Ring Dip, perform a Ring Push-Up, Parallette Push-Up or Standard Push-Up

Post time and Rx to comments.

Marco experiences the Nirvana of "Super Frog"

Thanks to Rahsaan, Fidler and Noah B for participating in yesterday's History Channel Filming! The show will air this Fall!

A CrossFit Poem

"Muscles and Bones"

There are reputedly 640 muscles in the body.

How many will we work on

            and find today?

I say “find”

            because I learn

where these muscles are

            when they cry out to me

for attention,

            like a screeching new born

                        who will not be


the next day.

An anatomy lesson written

in pain.

So much tinkering

            and building.

So much music to play

               on my muscles and bones.

I am overwhelmed

            with the joy

                        of knowing

that this can go on


Can’t wait to get started.

Walk thru the gym door,

            fire up the head-banger music,

                        and let the sweat drip

so sweetly

            into my eyes

                        once again.

- Annonymous CFSBKer

Big Weights Being Thrown Around Youtube
Is Paleo even Paleo? And does it even matter? Chris Kresser
You Need Sleep Infograph In The Cave

Reader Comments (24)

Remarkably sore from Sunday already. squats, bench, chin, and of course, the prowler, because sometimes, love hurts.

April 23, 2012 | Unregistered CommenterJR

Ugh, the clean. Clearly something I need to practice more. I can muscle the weight up, but popping up with my hips at the right place continues to elude me. Stayed at 73 for most of these because I kept muscling the weight up too soon.

WOD 53# and parallette pushups, 7:18. Thanks to Dave E, DO, and Keith for the encouragement when my pushups did a disappearing act and I was stuck doing singles for the last round.

Where my ladies at? KH and Julie, we missed you!

April 23, 2012 | Unregistered CommenterStella

6am with Coach Osorio

Cleans came a close second to the snatch in awkwardness. Love the practice. Worked up to 145# on the complex. Feeling a bit better about the squat cleans, but everything still feels slow and jumbled. Goal for the next 3 months: smooth, efficient cleans and snatches.

WOD in 6:25 at 115#. First time hitting ring dips in a WOD. Felt great on the first round and terrible on the last round.

April 23, 2012 | Unregistered CommenterPeter

Worked to 175 on the complex (I think I wrote 165 on the whiteboard though) - was feeling a little wonky on the squat cleans but got a little better by the last set.

WOD in 4:42 at 135

April 23, 2012 | Unregistered CommenterDan L

Hey MGMT -- what is this cycle going to look like in terms of squat days/metcon days/etc.? Will definitely be deciding which days of the week I come based on when I can get my squat on.

Also, here is a KILLER GENIUS idea I had on Friday: Make that ground beef-pumpkin chili that was making the rounds during the Paleo challenge. (Just google "pumpkin chili with avocado cream" so this post doesn't get swallowed by Captcha.) Then make baked sweet potato "fries": Preheat oven to 450 degrees. Cut sweet potatoes into thin wedges. Toss them with olive oil, salt, and your favorite spice (I like paprika, smoked or not). Bake for 15 minutes, then flip them over and bake another 10-15 minutes until done to your liking.

Then serve the chili over the sweet potato fries. SO GOOD. I can't claim credit for the awesomeness of the idea -- I was trying to replicate a dish I had at the Embarcadero farmers' market in San Francisco earlier this year. But all I can say is, try this at home, kids.

April 23, 2012 | Unregistered CommenterStella

Complex 150#
WOD 100#, 6:58
(rounds 1-3 ring dips, round 4 dip station)

Love the complexes, hate the wrist tightness I have in the rack. Forgot how hard ring dips are!

April 23, 2012 | Registered CommenterNoah Barth

Squat: 185x5x3
Press: 90x5x3
Deadlift: 255x5

Squats are feeling really good right now. Press felt heavy as hell but we powered through It. the weight on the deadlift was fine but I think I've reached the point of switching grips. I was hoping I'd get a little further along but alas. Oh but for the days when lifting is the only thing going on in life, How sweet it must be. But no matter what we'll keep on trucking.

April 23, 2012 | Unregistered CommenterCloyde

is this the magic in question


April 23, 2012 | Unregistered CommenterSameer

Great article on the persecution of the leadership of a raw milk club in California in the current issue of The New Yorker - the article isn't online yet, but it's worth reading.

April 23, 2012 | Unregistered Commentermichele

I would love to know what the other gals in the gym are lifting in their core lifts. Anyone interested in joining a shared google doc to track our progress?

April 23, 2012 | Unregistered CommenterBilly K

The big lifting video is awesome. The Youtube comment favorited the most is everything wrong with the internet.

April 23, 2012 | Unregistered CommenterJoel W.

@Billy K - I'm a total stats nerd. I'm definitely interested. Email me more info: janellemrooks(at)gmail.com. Looking forward to hearing from you.

April 23, 2012 | Unregistered CommenterJanelle

Here is the lifting schedule for the next 4 weeks. More details on the blog this week.

Monday: Oly, alternating Snatch/Clean
Wednesday: Speed Squats
Thursday: Push Press
Saturday: Front Squat
Sunday: Longer Metcon

April 23, 2012 | Registered CommenterDavid Osorio

@David, can't do it tonight, but platform rentals on Mondays? is that possible? Just want to keep my clean clean.

April 23, 2012 | Unregistered CommenterJR

Thanks DO!

I am simultaneously dreading and looking forward to more practice on snatch and clean.

April 23, 2012 | Unregistered CommenterStella

AM: Row 3x3mins/ 1 min recovery

531 Squat

Dbl Ovrhead Press

485x1x10 OTM

3 Rounds:
60# wrist rollers
30 ab wheel rollouts

April 23, 2012 | Unregistered CommenterJeremy

Josh and I started a dedicated Westside style Conjugate program today. We've wanted to give it a shot since the cert, hoping to do this for 2-3 months.

Day 1
Max Effort Lower Body

3x5 Seated Box Jumps, worked up to 30" box with 14lbs of extra weight
3x5 Kneeling Jumps, worked up to about 10"

Safety Squats
70x5, 140x3, 160x2, 180x1, 190x1 200x1

Banded Back Extensions
3x8 up to three bands

Reverse Barbell Lunges
75x16, 95x16, 105x16

Supine GHD Holds
3x:40 + 5kilos

Barbell Hip Bridges
3x8 up to 145lbs


April 23, 2012 | Registered CommenterDavid Osorio

Strength Cycle Week 6

WU 45x5 95x5 135x5 165x3
2x5 @ 205 followed by a tough 4 reps. failed on last one but not without a fight.

45x5 95x5 115x3
3x5 @ 135 these felt great

135x5 185x1
225 f - as in the bar did not leave the ground fail

so I did chins 8, 8, 12 unweighted

Looking forward to de-loading the squat a bit on Wednesday then that 205 will be mine on Friday.
Gonna get that damn deadlift up on Wednesday.

April 23, 2012 | Unregistered CommenterCorbett

Team A.M. crashed the 5pm class because we could. It was most excellent to see David look confused and triple check the clock before stating "it's not morning." This is good, keeping everyone on their toes. Approve. Sorry 7am buddies but this was necessary.

Good times with Coach Margie and Cleans! Many "ooooo's and aaaaaaahhhhh's" over the new schedule - two days of squatting a week, wot?!? Tres awesome!

April 23, 2012 | Unregistered CommenterJules y KH

Glad we could keep everyone on their toes with this sneaky move. Soooo unpredictable. And Stella, totally missed you. Let's squat together this Wednesday. I love it when you show me up with your ridiculously heavy squats.

April 23, 2012 | Unregistered CommenterKH et Jules

Stella! YES! You and the awesome She-Rah shrieks were terribly missed. Did I tell you that I do your little "Cleans" foot moves now? I always end up behind you when whenever we lift for some reason - mini-Stella in the works over here.

KH, you do not get to call shotgun Stella. Sharing is caring!

April 23, 2012 | Unregistered CommenterJules sans KH

FINE. Three can play at this game. I'm coming at NOON on Wednesday. What do you have to say to THAT?

:) Sorry, I really will miss you guys, but I'm taking Wednesday and Thursday off (extra choir rehearsals, doncha know) and I am taking full advantage!

April 23, 2012 | Unregistered CommenterStella

Only got up to 135 on the complex... so much to work on.
Did the wod at 95 and had to sub double unders for dips (shoulder is wonky)
4:38 (20 doubles first two rounds then upped it to 30 for the last two rounds)

April 23, 2012 | Unregistered CommenterDMak

Did work until 155 tonight. The brush is getting better. I attempted 160, but lost the squat clean to being too far forward on my feet. Urg.

Couch stretch with the green band - my right hip flexor is quite tender after the 5mi run this morning.

WOD was 6:17 or something? 100# w/ring pushups. which felt incredibly hard after the plyo pushups + yesterday's business.

April 23, 2012 | Registered CommenterSarah la Rosa

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