CrossFit South Brooklyn

Established 2007

Mid Hang Power Clean

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5-5-5-5-5

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Accessory Work
Technique Couplet
Double Under Practice
Ring Support Practice

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An army of CrossFitters

We're starting a new MEBB strength cycle today.  We'll be rotating Mid Hang Power Cleans, High Bar Back Squats and Bench presses over the next three weeks as well as some skill work and Posterior Chain moves. Some of you may remember the TREMENDOUS gains people were making at the beginning of the year when we did an "Effort CrossFit" cycle. Check out the calendar for more info!

The Relaxation Response

Comments

  3. My body is still sore from Murph but feeling muchbetter than it did the past 2 days. Barring them making me stay late, I will be in class today.

    Mid Hang Power cleans= the movement I sucked at most in foundations. For whatever reason I cant get coordincated to do the movement right.

    To answer yesterdays questionbasically Im either on here or Mark’s Daily Apple for nutrition.I bought Mark’s book if anyone is interested in reading it after Im done. If you follow his site, most of the info should be repeat.

  4. Excited. Terrified of Ibuprofen.

    David – at least there is no cubicle-sitting in your day, so you don’t have to sit still for 8 hours feeling your muscles stiffening against your office chair.

  5. Jack,

    You can’t post something from the protected journal site. They didn’t have a preview on the main site as far as I know so that video from SBK would only be available to subscribers. Margie and a whole bunch of other folks are in it. Very cool.

  7. Everyone is invited to a BBQ, June 13th starting at 4pm at my house. Grab me or Anne for address and directions. We live in Greenpoint. Bring a dish or some adult beverages. If anyone wants to attempt to make the bacon explosion I’ll supply the Meat and the grill if you supply the talent. lol

  9. hello everyone. not really a fan of the mid hang power clean, they are hard. Went well today though. As per usual, I didn’t want to push the weight too far and focused on dialing in my form. Was good, started to do fairly well with the 115 so I upped it a notch to 125. My first set at 125 felt good, but the last set was too fatigued to be good.

    115/115/115/125/125

    Then some double under practice. Very tiring. Did well. Managed to get 13 in single/single/double fashion, focusing on not donkey kicking and staying light on my feet. then tried to link some together and I got 3, but I was crazy and all over the place. what a mess. But it’s my first linking, and my first set of 13!

  10. (42×5, 52×5)

    62×5, 70×5, 75×5, 80×5, 85x5PRI think I should be much stronger at these. Perhaps my disinterest in them keeps me from pushing myself.

    Nice lifting with you Brandy! Your form is looking so much more solid, it’s great.

    congrats Sameer- that’s fabulous!

  11. Mid Hang Power Clean72x5/77×5/82×5(pr)/87×4+fail/85×2+fail,x2+fail

    Awesome working with you Rebecca! Way to get aggressive with the bar. 🙂

    + DUs, got up to 5 consecutive before my right tibialis anterior (I think?) asked for some rest.

  12. mid hang power cleans piss me off so much. For some reason my brain doesnt fire correctly. have to find a way to practice. The positive was Shane really worked with me to improve my form and by the end of practice it had gotten slightly better.

    It was good to get back on the gym after a few days off…My energ level is back up and Im not super sleepy by 8PM.

  13. I liked this better than I remember. Really tried dialing in form and it was getting better but still a ways to go.5 each of 115, 115, 115, 115, 125

    Stuck at 115 for form work and upped it to 125 at the end – felt a little rough but once Shane corrected my shot-to-hell form it snapped back.

  14. 135, 155, 165×4, 165×3, 165×3. started to dial in form better with 165 towards the end, def had a few ugly pulls though.

  16. 135, 145, 155, 165×3, 165

    Form wasn’t always so great and I had to put the bar down to re-grip once I was at 165. I still have a tendency to catch it too high, I need to work on getting under it.

  17. MHPC(95×5, 115×5, 135×5)155×5, 175×1, 165×3, 175×3

    felt pretty good, but wasn’t moving fast enough under the bar, not shrugging enough and missing foot placement. still, last time i did this i lifted light, so lifting heavier was good.looking forward to working on this movement.

    great lifting with you dan.

    5×2 strict C2B

    laurel, you’re C2B’s were very good.jack, keep workin those pull ups.

  18. 52, 62, 67, 72, 77

    I kinda like cleans, but I think I need some more work on my form. I feel like I was just muscling it up, not using my hips or wrapping my elbows around quickly enough.

  19. This is the first o lifting wod where David hasn’t called me out for the muscle cleaning that I love so much.

    Left my log at the lyceum, but I think it was155,165,175,185,205

    And the question on everyone’s mind -Jack, how old is your daughter?haha, just kidding dude. It is really cool to see your family getting into it!

  21. Mid hang power cleans.

    Things I still need a ton of work on. Letting my hands open and allowing the bar to float up. Plus a big shrug and really dropping under the bar. (I am sure everything else needs a ton of work too).

    105,115,125,135,145(4) the last set of 145 was more like 4 singles than a set of 4. I don’t have a pr for a set of five so I will call the 135 my pr.

    Great lifting with you Ashley.

  22. Mid-hang power cleans 5×5:62lb, 72lb, 82lb, 92lb, 102lb – thanks for the tips Stephanie, I enjoyed getting to watch you lift – you looked great. Thanks Margie for correcting my silly tea-time grip – it made an enormous difference.

    I felt like my form wasn’t great – I often caught the bar almost upright, then did a gratuitous squatting motion afterwards.. very silly… AND I can’t seem to stomp. I’m looking forward to the 5×3 and plan to practice the motion between now and then.

    Thanks David! I’ve been working my C2B pull-ups – it’s always that last half inch that gives me trouble.

  23. You guys are all very hyper critical. I appreciate the attention to detail but I don’t think you guys give yourselves enough credit for all the things you do correctly. Shane and I were talking about how well everyone was moving today.

    Warm-up500m RowLots of Foam Roller Love

    I <3 MHPCs:(45x5, 95x5)135x5, 155x5, 165x5, 175x5(PR), 185x2

    Felt good today, I felt aggressive and sharp at 175. Im confident I can get 185×5 next time or at least 180.185 is also PR for a single MHPC.

    Rob,I havent posted content for those links, stay tuned for more details.

  24. i want to be strong in these pretty badly. I think doing less reps will get me going.135-145-155-165-175didn’t put the bar down (that made it hard).

    Squats, Benches and CLeans! oh my! I am excited for these moves. This is exactly what I want to be working on.

    Let’s Break 300 McGrath

  25. I echo David’s sentiment that you guys be really proud of how well you are handling these movements. The goal isn’t to be perfect but rather to walk out the door a little better than you walked in that day. I saw that happening across the group and am really proud of everyone tackling such a technically challenging move w/ equal parts intelligence and diligence. Pleasure working w/ Shawn, Tal & Josh tonight you all are coming along really well

  26. I”m gonna third David and Shane and add a reminder that these lifts are a sport – professional athletes who do nothing but practice and compete in them for years continue to perfect and perfect and perfect. They are nuanced and challenging and the fact that all of you are moving any kind of weight with technique is very impressive.

    Also, we do this because it’s fun, because we enjoy each other’s company, because we’re crazy amateur jockheads who like the idea that we can throw around some heavy weight, so bask in that and feel like the badasses that you are!

  27. Yes…CFSBK…badasses indeed. I got watch Sarah and Steph in action…S-T-R-O-N-G!Mid-hang Power Clean(42×5, 52×5)

    62×5, 70×5, 75×5, 80×5, 85×5

    Nice form work with Margie…it was fun throwing around the weight and convincing ourselves how “light” it was. Mental tricks always work especially when your exhausted. Margie as always….your form is on point and keeps me in check as I continue to work on not pulling/muscling the bar up.

  28. I’m excited for the strength training cycle over the next few weeks. Feeling a lot more comfortable with power cleans after today

    115×5, 135×3, 115×5, 125×5, 115×5

  29. yes, Bethany, finally the prophecy has been fulfilled and we have worked out together–thanks for the tips! (and for getting me up for that last extra 5 pounds)

    –oh and thanks to L2 for letting me crash….

    52/52/52/52/57

  30. MHPC

    wu: 60×5,70×5

    80, 90, 100×4,1, 105, 110×1,2(old PR was 90×5)

    the weight didn’t seem heavy, but my form was all over the place. i’d focus on my donkey kick and not get full extension. i’d focus on full extension and then nearly kick my feet back to my ass. i couldn’t seem to get in a grove.

    laurel – strong work! it was nice lifting with you.

    i’m looking forward to this strength cycle too.

  31. 115X5 for four rounds125X5 for the fifth round

    Felt a little awkward at first but started to feel like it was coming together. Look forward to doing these again.

    Ripped my first callus on my hand… good times.

  32. 10-5 / 10-5 / 10-6 / 9-5 / 10-5 / 9-6 / 10-6 = 106

    I guess I should’ve gone a little heavier with the deadlift, but I was afraid I’d completely gas out and only be able to do like 3 per round. Next time I’ve got to get 7 burpees or more!

    I’m totally down for some exhibition crossfit WOD at the street fair. Don’t forget the Atlantic Antic in the Fall!

  33. Was pretty damn happy about pulling these numbers for the MHPC:

    warm up: 95×5, 115x55x5: 135×5, 155×5, 175×4, 175×5(pr), 185×2

    Feel as though I’m getting a solid shrug, and when I get my stomp down the weight feels really light and just goes where it’s supposed to be. Still a little donkey kicking… It’ll get trained out though.

    Was good working with you David McG, you kicked some serious ass, especially on that last set!

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