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Clean | WOD 5.11.17

Clean Complex

Every 90 seconds for 10 reps:
Clean High Pull + Mid-Hang Clean High Pull + Mid-Hang Clean

Post loads to comments.


3 Rounds for Time:
400m Run
15 Thrusters 95/65

Push the pace a bit on the runs. The Thruster weight should be toward the light side for you and done unbroken or in 2 quick sets on the fast end. Aim for about an 85% effort throughout and consistent splits for each round.

Post time and Rx to comments.

Micheline G. is ready for "Murph"! | Photo by Thomas H.

Murph Day 2017: Sign Up Now!

On Monday, May 29th from 8am to 1pm, we'll be doing our annual Memorial Day "Murph" workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone's capacity.
For the second year in a row, we'll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post-9/11. Founded in 2011 by Shari Duval with the hopes of pairing 12 Warrior-Canine teams a year, the program has graduated over 263 Warrior/canine teams. 90% of the dogs in the program come from rescue shelters or are owner-surrendered. Donations will be accepted the day of the event!


For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.


News and Notes

  • Next Level Weightlifting Club will meet at 6pm today with Coach Frank
  • Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount. The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you're interested!
  • We recently cleared out our lost and found, and the goodies are up on Flickr. Does any of this stuff belong to you? Claim it at the front desk before we donate it to CHIPS in two weeks!

Yesterday's Whiteboard: Back Rack Reverse Lunges | Toes-to-Bars, Push-Ups, Squats
Lifting the Bar off the Floor: Get It Right without Overcomplicating It Catalyst Athletics
Good News For People Who Love Salty Foods The Awl

Reader Comments (13)

6am with Jess and McD

Worked up to 225 on the complex - felt pretty solid throughout

Metcon in 7:32 - legs felt like jelly going out for runs 2 and 3

May 11, 2017 | Unregistered CommenterDan L

Clean Complex: Started at 103, ended at 168. My PR clean is 173, so after the 12 minutes McD told me to grab 10 lbs and try for a PR. Did two glorified clean pulls at 178 (didn't event attempt a real clean) and called it a day. Soon enough.

WOD: 8:02 Rx.
Mentally committed to unbroken thrusters.

Followed by a back extension 2 minute test suggested by Michael. Ouch.

May 11, 2017 | Unregistered CommenterKayleigh


Clean complex: 2x115, 2x225, 3x135, 3x145. Felt good and heavy enough.

Metcon: First thrusters in a while so scaled to 65. Unbroken, but last set was tough. Around 9:30.

May 11, 2017 | Unregistered CommenterBrian Moore

8am with Chris

1x115, 2x135, 3x145, 3x155. Tried the last one at 160 and got the two clean pulls, but bailed at the mid clean. First time attempting to go high in a while, but it felt good over all (The cleans at 155 moved well).

Thrusters at 75. Last round was a killer for me. Broke it up 10/5 and the last 3 were a bit sloppy. Around 10:30.

1500m row after a few minutes of resting.

May 11, 2017 | Unregistered CommenterRoose

6a with Jess and McDowell

Cleans: started at 103, worked up to 133 (failed it twice, made it twice). Matches my PR from a few weeks ago. Kept losing hook grip between the second high pull and the clean.

WOD in 9:37 with 75# thrusters. The goal for today was to go unbroken. Didn't put the bar down, but spent lots of time in the third round holding it overhead, taking a few breaths between reps.

May 11, 2017 | Unregistered CommenterSteven N

10am class with Jett...

135 ---> 245 on the complex. Failed 255 twice :(

WOD Rx'd in 10:43
Thrusters unbroken by I'm not proud to say walked a bit.

May 11, 2017 | Unregistered CommenterFox

7am w/Jess and McDowell

Pulling isn't going to happen w/my shoulder for another week or so :(

But deadlifts! Worked to a heavy 5:
115 x 5
135 x 5
155 x 5

135 x 5 x 3

These are much needed anyways.

WOD: 10:40ish with 20# db thrusters.
Blew up comically in the first round. Saddest, slowest runs.

May 11, 2017 | Unregistered CommenterKate Tk

8 am w/Fox & The Boss (eventually) on the radio.

Complex: 135x2, 145x2, 155x2, 165x2, 175, 185F. A little forward sometimes, a little backward sometimes, a little slow on the drop sometimes -- lots of little stuff here. Really trying to internalize the jumping portion of the pull in all movements.

Metcon: 10:14 Rx'ed. Glacial but steady and unbroken on the thrusters. Didn't have the run in me. Roose, you finished earlier than I did so you should put yourself down for more like 10-ish!

May 11, 2017 | Unregistered CommenterChas C.

Also, if you are the person who has been putting Q and not U's first two albums on the gym's Spotify for me to see when I come in and open up the space at 5:45 some mornings, I would like to buy you a drink (or at least a FitAid).

They are not appropriate 6am warmup music (6am gets the Budos Band, Stereolab, James Brown, and sometimes Can if I'm feeling sinister) but they are appropriate everything-else music.

May 11, 2017 | Unregistered CommenterChas C.

I did AG on Tuesday and it was as great as advertised, not scary! Also, hello to my abs. So sore.

7am today with McD and Jess

Complex: I was just not feeling much of anything today. Built from 63 --> 90 on the cleans and felt kind of slow and awkward the whole way through. I'd been hoping to go above 95 after doing 93 last week but today wasn't my day.

Metcon: Scaled to 42# on the thrusters and should've scaled more - had to break up the final set. 10:25 but this was the closest I've come to death in a long time.

May 11, 2017 | Unregistered CommenterChristine

Making the effort to stop lurking on the blog and start posting...although it's fun to be a creeper.

8am with Fox.

Worked up to 185 on the complex. Failed at 195.

WOD: 8:58 RX. Thrusters all unbroken and the run felt like wading through mud. gross.

May 11, 2017 | Unregistered CommenterAdam S.

Lol, Adam it's NEVER fun to be a creeper. Being openly creepy is much more fun, which I'm going to do right now because I'm feeling emotional from all those crazy yoga pose brettzles we did in AR and from my day in general:

1) I ate strict RP for three days and felt great... gave up a full table of catered pastries from Mille-Feuille,Dos Torros for lunch, Candy and Treats from Teacher Appreciation Week, then... today, ate several mini chocolates and some roti and curried goat that a student's mom made (the roti and curried goat was worth it.) I just didn't feel like caring. And then of course, I cared later. I stuck to my plan the rest of the day, and just ate an egg white omelette for dinner. But, WHY IS SELF-CONTROL AND REMEMBERING YOUR GOALS SO HARD!?! I really want to get a muscle up and I think diet is closely linked to this... >:/

2) Anyway, I was feeling mad at myself when I came to the gym. Then had so much fun working out at 6:30 and at AR, I don't *really* care anymore!
Cleans: worked up to 113. Failed 118#, but definitely have it. Good cues from Snickers to be more explosive on pulls and to translate that into my clean. Felt a huge difference when I thought about that!
WOD: 9:14 RX Felt great. 85% for sure.

3) HUGE SHOUTOUT TO AG!!!! I am seriously obsessed with the 'training' style workouts we've been doing because of three main points:

a) I am exploring this lactate burn phenomenon that I'm really not used to pushing through. Doing these training workouts with rest allows you to push your limit a little more than you normally would because pacing isn't an issue. I allow myself to really feel the burn, like I did today when I refused to put the barbell down during thrusters.

b) The whole point of doing those workouts is to increase that line Ro always draws across the board (don't remember what it's called-- something capacity) I FEEL MY CAPACITY IMPROVING! Today, I knew I could do all the thrusters unbroken because the burn I was feeling in my legs was supposed to be happening. I knew I could handle it.

c) Learning about the different systems your body uses during exercise makes it less scary. It's like how learning the science behind flying a plane and how it works makes those with flying anxiety feel safer and actually less afraid of flying.

AG programming is awesome and I'm so excited to be learning more about fitness.

4) Lastly, AR was awesome, once again. In addition to learning more about fitness at AG, I learn so much more about the body at AR. We did so many interesting exercises today that really improved our range of motion and stretched our body to new limits without actually doing stretches or supple leopard stuff. It was great and I left feeling so aligned and open.

Anway, I feel a lot better now. Tomorrow, I really want to stay strong. Hmph.

May 11, 2017 | Unregistered CommenterAllie B.

10 am with Brett and Jess
95-140 with 5# jumps each time on the clean.
the high pulls are really starting to make sense.
Metcon in 8:14 rowing with thrusters at 75#.
inching that weight up.

May 11, 2017 | Unregistered CommenterCharles S

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