8 Mid Hang Power Cleans, 115/75
12 Box Jumps
Complete as many rounds of the triplet in 4 minutes as possible followed by a 2 minute rest interval. Today's workout is 3 rounds.
Post rounds for each work interval to comments.
WU: 3 Rounds NFT
5 Toes to Bars
:10 Elevated Samson, Each Leg
:20 Lateral Plank, Each Side
:30 Lateral Hops
CFSBK's Own Mike W Leads a Bike Tour through French Alps
Check out Reilly Cycling Tours for more information
Tomorrow (Thursday 10/15) is an OUTDOOR WOD. We will be meeting at the Turf Field on 3rd Street and 4th ave. Please dress warm and come ready to move. Morning classes will meet at the Lyceum and evening classes (5, 6 and 7pm) will meet at the field.
David Mak says
Thinks WOD looks awesome.
Does anyone have one of those fold out tent canopy things that people use for flea markets? 8×8 or 10×10. If so, would you be willing to loan it out for a day this weekend? I’ll be at CFSB tonight and tomorrow. Thanks!
Paulie T-Shirts says
We’ve got a popup tent that you can borrow!
Bummed Im going to miss this WOD. But, alas, roommates birthday.
See you guys Thursday!
Good climbing with the Fox duo last night. My shoulders are destroyed between that and Mondays wod. Nice.
Dan Rx'd says
Where the Wild Things Are (35mm)
Friday, October 16, 20097PM @ Regal Union Square Stadium 14850 Broadway
Food, drink, and debauchery to follow (byod).
I’ll save seats, so be sure to clue me in if you plan to be there.
I suppose there’s no chance of making this up tomorrow, huh? What with it being outdoors ‘n all.
115 was very heavy for me. My hands were really suffering, and if I didn’t open my hands at the top my wrists ached.
First round I got 2 full sets plus 1 pushup.Second round was one full set plus 8 mid hang power cleans and 5 push ups.Third round was one full set, 8 mhpc, 10 pushups and 3 box jumps.
Did not feel very well recovered before this one. But good to be back upstairs.
Sameer Parekh says
Yo Dan, I will miss it =( maybe I will go see it with my parents in pittsburgh.
workout today: hard. my cleans felt really good though. Noticed very clearly when my elbows weren’t fast enough and focused on getting the hip non muted.
3, 3, 3+1. this was tough, quads were very sore and catching the bar hurt.
Erik K. says
Couldn’t make class, instead went to the Y…
Deadlifts325 x3 x6
Second pause between reps. Started to get ugly by the last round or two. Wasn’t taking much rest between sets since the Y sucks and was packed and so I set up a bar blocking a bunch of crap.
3, 3, 2 + cleans and push-upsthe cleans weren’t so bad, but i used a tall box (28″? mid-thigh on me) and i couldn’t cycle any faster
David Mak says
Nice WOD – real burn in the forearms.As Rxed2 + cleans2 + 6 cleans2 + 3 cleansObvious progression (regression?) there.Double Under practice was for shit today. Couldn’t string together more than 7 or 8. Threw down my rope in frustration.
I was not a fan of this wod. Perhaps, I set myself up for failure. Clearly, my frustrating day carried over…
1st round: 1 full set plus cleans, pushups and 4 box jumps.2nd round: 2 full sets plus 1 clean3rd round: 2 full sets
I started my first round rx’d and quickly realized after my first set that I couldn’t manage the weight. After 3 (really ugly) cleans on my next set, I dropped to 65lbs. I also intended to do 5 strict pushups, but felt to weak to even manage that, so I quickly changed back to 10 modified. Really mentally affected my game to only get one full set complete that first round. Thanks to Mr. Fox for the coaching with the cleans. I intend to do much better next time!
After class, I worked on my double unders. My goal was to get 5 stringed together, then 6, then 10. Finally, after about 20 minutes, I got 10! Felt happy about that and called it quits. Thanks Tal for the “think ice cream” tip:)
Now home sipping fresh ginger tea with cayenne and lemon to try to fight off a fast approaching cold. Damn birthday festivities affecting my immune system.
James N. says
3 rounds of:6 burpees8 box jumps10 sit upsas many as possible in 3 minutes, 1 minute rest.
1. 2 full + 6 burpees2. 1 full + through 7 sit ups3. 1 full + through 5 box jumps
was walking the box jumps by the end, and was pretty much a mess afterwards.
Thanks to Shane, Chris and Laurel for helping me recover.
Went Rx’d,2 + 8 cleans + 1 push-up2+ 8 cleans + 2 push-ups2
This was a fun WOD. Prior to starting it I thought that 3 rounds was about the best I could possibly hope for – didn’t get there but still felt good. The push-ups were my limiting factor – Got my first set unbroken but then was rapidly down to sets of 2 and 3. The cleans were unbroken until the final round. I’ve got to get faster at box jumps too. Anyway – mad props to Chris Fox and Scott – 4 rounds is crazy.
Jess – sorry about your bum day and the cold. 🙁 I had a similar experience with the dumbbell bear. Hope you fight it off.
James – hope you are feeling better now! Make sure you eat.
Ice cream always helps Jess 🙂
Good WOD, scaled down to weight to 75lb and did:3 sets2 sets,8 cleans, 10 push ups, 8 box jumps2 sets,6 cleans
Worked on double unders after WOD, beginning wasn’t promising, but after changing to a longer rope was able to break my previous record (40) and string 50 together. Hopefully I can do that consistently and with less effort.
Steph W says
Blah. My WOD not really worth writing about since I had to sub deadlifts for cleans and step-ups for box jumps due to a bum knee. I’m hoping the outdoor WOD will invigorate me. We’re still on if it rains, right?
I’m in for Wild Things! In case you didn’t see: http://www.newsweek.com/id/216997
…I like the part where Maurice Sendak tells overprotective parents to go to hell.
Scaled to 65 pound barbell and box jumps on a 10″ box.2 rounds + 3 cleans2 rounds + 1 cleans1 round + 8 cleans, 10 pushupsThe pushups slowed me down the most. In retrospect I should have done step-ups on a tall box rather than box jumps on a small box, I don’t think my tendon is ready for that kind of fun and games yet.
Steph W. your WOD is CERTAINLY worth writing about. You put in work! Be easy on that knee.
Chris Fox says
Great working with Nick yesterday. And watching Shane kill the PU/Thruster WOD.
4+4+then a sharp decline to flat 3
In retrospect I probably shoud have slowed down and reset my cleans better, Many of them were without a hook grip. BUT, it was fun to try and move that fast. I was able to get the majority of the push ups fast and unbroken.
Thanks to Vincent again for keeping time.
Vincent Dugan says
scaled down to 115 due to soreness and muscle fatigue.Rd1) 3 sets plus 8 mhpc, 10pu, 5bjrd2) 4 sets plus 8mhpc, 5purd3) 3 sets plus 8mhpc, 3pu
Sameer Parekh says
That is an awesome article steph! I am so sad I am going to miss it.
“What do you say to parents who think the Wild Things film may be too scary?Sendak: I would tell them to go to hell. That’s a question I will not tolerate.”
Sameer Parekh says
uh, vincent: you didn’t scale down. 115 was rx’d.
damn beasts. i hate you all =)
Paulie T-Shirts says
All I can really say is that I need mucho work on my MHPC. So many things that I do wrong. I will keep working.
On the plus side: Push Ups easy and unbroken. Box Jumps all jumps and no steps.
As usual, here I am…Johnny-Post-Lately.
Scaled to 52#. All boxjumps actually jumped. The first round of pushups was strict (or 5 and 5?) and then 10 modified for the other rounds.
2 + some number of cleans1 + pushups + 1 boxjump1 + 6 cleans
On the last round I needed to stay focused on the cleans. A HUGE thanks to both Margie and Chris for coaching me through and trying to get me to set myself properly (knees back BUTT BACK), loosen up my arms, and use my leg/hip power.
I was also trying to ignore the fact that I have a seriously tweaked back like nothing I’ve ever experienced before. If I move in certain ways it literally sucks my breath away. It’s also in a weird place. It kind of wraps around my right side near my ribcage. I think I started noticing it Sunday afternoon and have probably been aggravating it ever since. I’d like to think that if I just ignore the pain it will go away but my body is telling me otherwise. Argh. 🙁
Ethan J. says
3 3-minute rounds with 1-minute breaks between of these:6 burpees8 box jumps10 sit ups
Round 1: 2x + 6 burpees and 6 jumpsRound 2: 2x + 6 burpees and 3 jumpsRound 3: 2x + 6 burpees and 1 jump
I’m glad my heart can’t get muscle soreness.
I know Chris was yelling at me during sit-ups to do something with my arms (swing them?), but I could only hear my lungs screaming “No mas.”
Nick Peterson says
Did press to start things off:
95×5, 105×4, 95×5, 95×5, 95×5
Then did the WOD with Crazy Lika, a little after Shane started Monday’s WOD (he rocked it). Crazy Lika crushed the push-ups. I hate you, Crazy Lika!
At least, that’s what I remember…?
I hate push-ups. They’re dead to me.
We listened to awesome Swedish and French death metal.
Thanks, Vince, for providing Swiss Timing!
M/ 35/ 131 lbs/ 5′-6″As RxI messed up.. I only did 1 round.. I was wondering why only 1 round and only 4 minutes.Did 2 full + 7 HPC… took about 30 secs to finish the round.Followed up with high box jumps and C2B pullups as well as some snatch technique work… pulling under the bar.. I have to work on really pulling myself under the bar and staying over the bar as well as keeping the bar CLOSE to he body.. those are the things I’m telling myself and working on.I ahve small hands.. please ladies no jokes here… anyhoo, that seems to really be a limiting factor on my mulitple reps with the cleans and snatches… I ahve to regrip a lot. I think I might start doing some grip type work to try and increase my grip strength overall.Fun WOD.. can’t wait to try it again with 3 rounds