CrossFit South Brooklyn

Established 2007

WOD 11.25.09

Posted on

5 Rounds For Time of:
15 Mid Hang Power Cleans 135/95
15 Wall Ball Shots  20/14

Post time and weights to comments.
compare to 4.27.09

Athletes without a technically developed and consistent Clean (L1 Athletes) will practice the movement during the barbell warm-up section of today's training day and perform the following workout for time:

5 Rounds For Time of:
15 Dumbbell Hang Power Cleans
15 Dumbbell Thrusters

Exposing an underdeveloped complex motor pattern to intensity, especially in a conditioning setting will be counter productive to your development in the lift.  Trust us, we love you.

Warm-Up
Clean Technique Complexes

Jacinto and David
Jacinto gets his bearings

TURKEYFIT ALERT !!!

Due to the large 5m going on in Prospect tomorrow, we'll be meeting at Red Hook Track at 9am. (MapQuest)
It's less than 2 miles from CFSBK. The closest train would be the G or F to Smith and 9th. Good opportunity for those interested in trying a small dose of barefoot running in a "safe" environment.

If folks who are gonna drive and can haul a few people from the Lyceum please post to comments and email Christian(at)CrossFitSouthBrooklyn.com. We can have a central meet up at 8:40. Jess and I can take 3 people

Comments

  1. did this fun little number yesterday morning.

    WUerg 1200m increasing speed by 10sec every 300mmedball tosses

    clean technique

    WOD14:32 as Rx’d

    not sure i’ll make it tonight or to the run. have great thanksgivings y’all and see you saturday.

  2. CF, Midwest-style:2 mi run + hill sprints + 8 rounds of death by burpees (pathetic showing, but I hate burpees and was unmotivated)

    Handstand practice!

  11. 4 rounds in 15:34always upsetting when unable to finish a wodlower left back really tightened up something fierce into the second roundreally made the whole thing problematicbut it also justified a massage after that rockedstill pissed about not finishingbut the back feels fine

  12. Nino,

    Because of the separate event going on at prospect park, we thought it would be better to do track work in Red Hook. All the deets are above.

    Tam,

    Your wod is not rejecting you, your coach is doing what he believes to be in your best interest. the Thruster sub is a matter of logistics.

    xoxo

  13. WOD as RX’ed (95# cleans, 14# wb) in 10:41 (I think. maybe 11:41)

    I had no grip strength today which didn’t make the clean form any prettier. I really have to work on that. More cleans for me!

    Also did 5×5 yellow band pull-ups and a push-up ladder with Laurel.

  14. 9:40(ish) far from rx’d. The dr put me on 800mg of advil 2x a day for two weeks and no lifting that hurts my back. Had to go really light and take my time. Did 75lb cleans(2.5 sets quickly to get some intensity and 2.5 sets slowly to work on form.) Used a 10lb med ball which was too easy. Did all cleans and tosses unbroken

  15. Lots of stretching, including some nice tricks from Deb (thank you!) Clean warm up with the 22lb bar – nobody would let me go heavier… no doubt sensibly, but oh,oh CLEANS!!! Can’t wait to be doing more.

    Back is still tender, so did a push-up ladder. Only, apparently it ought to have been 30 second intervals, not full minutes. Got through 13 rounds + 13 push-ups = 104 push-ups. Missed the last one by a second or two. grr. I need to do more push-ups.

    Hoping this back thing GOES AWAY. tonight, this minute, second, NOW, would be nice. I guess I’m not very patient.

  16. 6 rounds in 14:40 (5 in about 12:20ish) as Rx’d. Not only am I bad at putting the right amount of weight on the bar, I’m also inept, at times, in keeping track of rounds. I thought, and Vincent confirmed, that I went over. I can relate to Erik’s lower left back pain which also hit me in the 2nd to 3rd round. This WOD had my number. I need to work a lot more hang-cleans so that I open the hip more.

  17. Did this at 105lbs. 16:34. Same weight as I did it in April in 20:07, and I know my wallball was more legit this time.

    Hands are still the biggest factor for me on mid hang power cleans. My tiny hands just get worn out.

    This one laid me out for quite a while after it was done.

  19. I hit up CrossFit No Limits in my parents’ town today.

    http://www.crossfitnolimits.com/

    Warm-up: 400m run, then 21-15-9 of box jumps, handstand push-ups (I subbed elevated push-ups), and pull-ups. (Pull-ups are CAKE on their nice, normal, thin bars with tape.)

    WOD: 5×3 hang squat-clean: 65, 85, 95, 105, 110.

    The box I was at wasn’t big into technique or warm-up sets, and since it’s an unfamiliar movement I focused on technique. Would have preferred that 65 to be a warm-up set, as I probably had another 5-10 lbs in me.

  22. Fun getting clean practice in for warm up.

    15 DB Hang Power Cleans15 DB Thrusters

    cleans were with 20# DBsthruster were 20# first 2 rounds, 15# last three

    18:12

  25. Hi from PA! We miss you guys. Today’s WOD was AMRAP naps. We each got 2. Hoping to get in some hill sprints tomorrow. Did death by burpees yesterday–10 rounds plus 10 burpeees.

  27. This WOD was super challenging. I just don’t have the grip strength I need to do that many cleans. Also, I guess the wallballs didn’t help me there either.

    Our heat was told we’d be capped at 15:00 mins so I stopped then with only 15 wall balls to go. Didn’t know the clock would keep going or I would have finished:(. Next time, I guess. Oh, and I did 65lb cleans and 14lb wall ball hitting between 8-10ft.

  30. WOD 11:17Subbed SDHP @ 65lbs for cleans in this WOD since I did Grace the day before. Also used 20lb med ball and lower target 8ft.

    Twas nice to see everyone before Thanksgiving!

    Anne and Foxy …..strong work. Fun cheering you on. Love my strong ladies!

  31. I just realized I never posted my time for this: 13:42, with the caveat that this is from memory. Pretty sure it’s right though.

    David: I know. I know.

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