Power Clean
Power Clean:
Work up to a Power Clean a bit heavier than the work weight you intend to use in the WOD.
Post loads to comments.
Exposure 5 of 8.
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In teams of 3, with 1 partner working at a time, complete 7 rounds each (21 total) of:
3 Power Cleans 185/125
6 Box Jumps 30/24
9 Push-Ups
Partners alternate full rounds. The Power Clean weight should be on the heavy side of medium. Cycle the reps if you can. The Box Jump is meant to be higher than you’re used to. Practice fast transitions between teammates.
Post time and Rx to comments.
Coach MeLo, Tina D., and Coach K Harpz with some photobomber named Rich Froning at Wodapalooza 2016 in Miami. At the end of Day 2, team Steel Magnolias is in 6th place out of 25 teams in the Intermediate Team Women division. They took 2nd place in the Swim Triplet!
- Want to try something other than group class today? Check out Active Recovery at 11am, Anti-Gravity at 2:00pm, or Open Gym from 6-8pm.
Hand Care for CrossFitters, Part 2
By Chris Fox
Editor’s Note: We noticed quite a few questions about hand-related issues in the comments this week, so we’re re-posting Coach Noah and Coach Fox‘s terrific two-part feature on hand care this weekend. This is especially useful and important as we continue to train for the Open. See yesterday’s post for Part 1. Part 2 was originally posted on 11.1.15. —Josh
In Part 1, Coach Noah explained the why behind tearing, and offered some great tips for how to prevent tears and deal with them when they do happen. In Part 2, Coach Fox sat down with (i.e. emailed) CFSBK’s coaching staff recently about the topic. Here’s what the women on staff had to say about how to keep your hands from opening up and what to do about it if they do.
Fox: How often do you tear your hands or blister while doing CrossFit, and when is the last time you tore?
Jess: Sadly, I’ve torn fairly recently. Normally, I tear during high volume pull-ups WODs. I’ve also historically used a lot of chalk so I’m trying to cut back on that.
Whit: I used to tear quite a lot, maybe once a month? Now, I rarely do. I was sure I would tear during “Murph” with high volume this year, but I have built up a bit of a tolerance by doing higher volume pull-ups more regularly and more Olympic lifting. Yay! Also… I got a weird blood blister thing recently, like a callous that wanted to tear/pop but didn’t quite, and luckily when that eventually came off there was a good layer of skin underneath.
K Harpz: If I were to put a number on it, I would say about once every two months or less. Generally mine heal up pretty quickly too, unless that sucker is in the palm/crease of my hand. Those are the worst.
JB: I tear about two to three times per year, typically during high volume pull-up WODs. The last time I tore was during “Cindy.”
MeLo: I honestly can’t recall the last time I tore. I think I’ve gotten good at 1) maintaining my leathery hands and taking care of them regularly and 2) recognizing when my calluses are on the verge of tearing during a workout and changing grip, slowing down, or stopping. The disruption a bad tear causes to training consistency isn’t worth it.
Fox: Have you stopped or modified a workout in order to not tear?
Jess: Yes, recently I had to modify a 30-minute AMRAP with toes-to-bar because I knew that my hands couldn’t handle it.
Whit: Yes, not recently, but after my first few tears, I realized it really wasn’t worth it to keep going if I knew I was about to tear. I would be in a lot of pain and end up having to modify my training for a week or so afterward, which is stupid and a potential loss of GAINZ!
K Harpz: Yes. In my opinion, a gnarly tear is not worth ruining your training week.
JB: Yes, but sometimes I get a little too gung-ho and ignore a tear (hence the two to three tears per year). Like Whit and HarpZ said, it’s never worth messing up a week of training.
MeLo: Yes, agree with the ladies above and refer to my answer to #1.
Fox: What is your routine to maintain your hands/calluses? Include stuff like home care as well as how you choose to grip a bar, chalk use, etc…
Jess: I use a pumice stone and foot file combo in the shower, but not as diligently as I should.
Whit: I use a pumice stone in the shower or right afterward, maybe two to three times a week. I know it’s not ideal, but on high volume pull-up or toes-to-bar work, I use a thumbs-on-top monkey grip most of the time, and then alternate using thumbs-around grip here and there. I don’t use nearly as much chalk for that stuff as I used to… but I still use a decent amount, esp. for Olympic lifting. When gripping a bar for pulling (deadlift, clean, snatch), I try to line up the bar in the crease of my first knuckles, not in the middle of the palm of my hand.
K Harpz: I like to grip the bar with my thumbs around, as close to the underbelly of my knuckles as possible. The less skin I bunch up in the palm of my hand, the less likely I am to tear. Once I start to notice callus buildup, I shave it down with a pumice stone after allowing my hand to soak in water/applying hand balm. I also have the tendency to chalk up as an excuse to rest, and am trying my best to kick that habit.
JB: I don’t do much hand care, unless picking at my calluses when I am bored or anxious counts. In workouts, I try to be diligent about grabbing the bar right under my knuckles and avoiding bunching up the skin in the middle of my hand (that’s where my worst tears always happen). For the most part, I wrap my thumbs underneath the bar.
MeLo: I use a pumice stone in the shower regularly plus a callus remover/razor to shave down my calluses two times a month, then smooth them out with a pumice stone. For pull-ups, I tend to use a thumb-over grip to get better purchase on the bar, but that comes at the cost of skin bunching up and making you more susceptible to tears. If I haven’t been diligent about hand care, or if my hands feel at risk, I’ll use a thumb around grip with conscious effort to flatten out the skin on the bar so it doesn’t bunch (that sounds really gross). For barbells, I’ve only had a problem with my thumb using a hook grip, so I tape around my proximal phalange (aka, thumb).
Fox: How do you care for a torn callus or blister when it does happen?
Jess: I immediately wash my hands and cut off any loose skin. I apply an ointment like Aquaphor on the tear to keep it from drying out and then cover with a Band-Aid. I tend to keep it moist so that it doesn’t dry out and crack. Antibiotic ointments tend to dry the wound out so I reserve them for when a tear actually becomes infected, which shouldn’t happen if you keep it clean with soap and water.
Whit: Wash hands immediately, cut away loose skin with clippers. I use a bit of bacitracin and cover with a Band-Aid for the first couple nights/days. Either keep using a little bacitracin or Aquaphor as it heals so it doesn’t keep splitting.
K Harpz: Immediately disinfect/wash the area, take sterile manicure scissors, and cut back all of the dead skin. Apply Neosporin and leave the wound open as often as possible, generally I’ve found healing is optimal if it is moist and uncontained. (Unless I’m going on the subway and need to grab onto them slimy poles, of course.) I have Burt’s Bees Hand Balm but also have this stuff for rock climbers that I occasionally use.
JB: I immediately wash my hands (so painful!) and cut away the loose skin. I’ll apply Neosporin and a Band-Aid. I generally keep a Band-Aid on until it heals.
MeLo: Same as the gals above.
Fox: Any other advice or thoughts you think would be helpful?
Jess: Don’t have sissy hands like mine! But really, apply less chalk during WODs and try to grip the bar a little higher in the hand (fingers) instead of the palm. Don’t let calluses get big and out of control.
Whit: Gymnastics grips!!! These have made a huge difference for me in high volume workouts and training. I have torn so much less since I started using them.
K Harpz: I know how to make a cheap/reusable hand-wrap made of elastic self-adhering first aid tape. I find it doesn’t really mess up my grip and it adds a nice protective layer for a higher volume pull-up WOD. If anyone would like me to show them how it’s done, I’m happy to help anytime!
MeLo: Consistent hand care. Don’t let your calluses get so big that they get in the way of your training, file them down regularly and keep them smooth. If you feel a tear coming on in a workout, modify your grip, take the time to tape, or sub a different movement.
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Yesterday’s Whiteboard: Squat | Wall Balls, Deadlifts
3 Misconceptions About Juice Cleanses YouTube
Area Dad Stares Longingly At Covered Grill In Backyard
AG:
A. Kipping/Butterfly Pullups
B.
EMOM 16 Min
Even: 3-5 Deficit HSPU
Odd: 4-8 Deficit Chinups
C.
For Time:
100 Sandbag Front Rack Lunges
EMOM 5 Burpees
Awesome, ladies!
9am with the Foxes. I did the workout with Chris and Brian and we finished in 16:36. I cleaned 125 and used a 30" box. This was a lot of fun. I've never done that many 30" box jumps and certainly never for time. Not crashing is all the victory I need for today. The cleans felt great – I could have probably gone a little heavier, but I was happy with the pace as it was. Happy Sunday, all – and congrats and good luck to the Wodapaloozites!
11am with Noah and Ro.
Did some strict pull-ups before class 3-2-2-2-3-2-2
3RNFT
5 x kipping pull-ups
15 x Russian KB swings @20kg
10 x air squats
WOD with Sarah M and Josh in 19:37. They did 113# and I was a bit all over the place with the weight. Box jumps were at 24".
Had some trouble warming up the power cleans. It's been a few weeks since I have done any and I was pulling way early and I was all arms. And was missing at 113#.
Then I thought I had it so tried the first round of the WOD at that but missed the third rep so dropped to 103# Did that for two rounds, then 108# for two rounds and then I had it so joined my teammates with 113# for the remaining rounds. Just shows that I need to practice more, I guess!!
Box jumps were pretty scary at that height but once I got going it was fine. The big surprise for me today was that I did all the push-ups really fast and unbroken. I have no idea how that happened, or when I got better at these because these were a struggle for me during the LFPB WOD which was not a very long time ago and I haven't done any at all since then!!!
I never really got tired during this WOD- I guess because I couldn't really move that fast on the cleans or box jumps. I love team workouts though- they're always fun!
Carlos, Alex, and I partnered for this @135lbs and 24" box (Alex did his jumps at 30"). We finished in 17:51.
Big 10am class with Ro and Fox
Really feeling it from yesterday's killer workout. That one was tough!
Worked up to 205 on power cleans
135×3
185×3
205×1
Did the WOD rx'ed with Ryan and Fareed (after he just got off work)
Finished in 12:41!
Did the power cleans in quick singles
Bounded the 30" box jumps which was hard but fun. Having to get those extra few inches was definitely noticeable
Push ups were quick and unbroken.
Most importantly the high fives were loud and on point!
Now currently watching the Space X Falcon 9 rocket launch attempt to land on a floating platform out in the pacific. It's the first time it would be done, landing a rocket ship back to earth on a floating platform! I.e. Reusable rocket ships! We could all PR our cleans on the moon!
If anyone wants to nerd out you can watch it on space.com
9am with the Foxes
Power Clean
Worked up to 205#. Technically I hit 215# as well and that would have been a PR but it was supremely ugly and I refuse to credit myself with it.
WOD Rx'd in 13:41 with BK and Mike
Everything was fast with cleans as quick bailed singles. Afterwards I played around with bounded box jumps. I never really gave them a shot but they aren't that bad. Might start working them into WODs every once in a while.
Super fun day at the gym! Classes had great energy and AR was a bunch of laughs. Fun hearing everyone's "gym fail" stories. Team WODs often have this great effect on the vibe of the gym and I love it. I confess to actually getting a bit emotional 3x today while everyone in a class would cheer on the last person finishing their last round of the workout. Good times 🙂
Noon class
Partnered with Chris A and Jessie on the team WOD and finished in 17:07. Happy to be able to cycle all the 185 power cleans and do that many 30" box jumps. I was really geeked out by the box but they weren't as bad as I feared. No bounding for me but moved consistently. Push ups unbroken.
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Everyone should sign up for the Open and come to the Potluck !
9am.
Worked up to 195# on the power cleans, failed twice at 205.
Metcon: 13:41 Rx. Partnered w/ Matty and Mike. All cleans done as singles. Learned that I can only focus on one thing at heavier weights, so that fast elbows hoping the rest of my body would follow suit. Happy with the cleans. Bounded the box jumps, almost ate it a couple of times but felt comfortable. Pushups unbroken.
I agree w/ Fox, partner WODs are always a great time.
Power cleans up to 103. Cycled 93 for the first time!
WOD: team blonde ambition dominated!!! 14:27. 93# for me and Jess Bailey, 103 for klove
Such a fun 1pm class!!! We nailed our transitions and had amazing teamwork + super cute hair flips 😉
AG: great kipping pull-up practice, handstand negatives to floor, chin up negatives (some l-sit style)
… Then a fun WOD of 100 front rack lunges with 20lbs wallball and 5 burpees EMOM. Just tried to go as fast as possible.
Bcaas are the best thing ever!!!!! Felt like I could workout for 12 hours. Scivation extend. Check em out! I was amped! Rawr!!!
1PM with Noah and Ro
Worked up to #165 power clean
WOD in 17:10 with Adam and Kyle (Elmo's Playhouse) 30" Box Jump and #145 PC
I think we had the best transition hand shake! This WOD was super fun and definitely needed after yesterdays WOD from hell.
Andre, you guys did have the best transition handshake. It was epic.
12pm class with Noah and Ro:
Power Clean:
-worked up to an easy 143.
WOD: 13:36
-partnered with Erik and a visiting Sasha who were excellent teammates. guys, we killed it.
-each of my rounds were about :35. all pc's unbroken, box jumps fast jump up-step down, all pushups unbroken (maybe a first for me ever!). so nice to have some rest in there which allows you to go hard each time.
-We did the Women's RX, except Erik who did the 30" box.
-Agree that team workouts are the best!!!
Did this Solo after a long day at the gym
7 Rounds FT of:
3 Power Cleans 185
6 Box Jumps 30"
9 Unbroken Push-ups
Rest 1:00
Total time: 13:58
Finish times
R1: 1:10
R2: 3:19
R3: 5:29
R4: 7:35
R5: 9:46
R6: 11:55
R7: 13:58
Power Clean: cycled 3 @ 63, 83, 93, 103
Team WOD with Allie and Jess B. in 14:27
I did the PC @103# and really surprised myself by cycling all three each round! I do need to work on moving my elbows faster and dropping into more of a 1/4 though. Box jumps were fun on a 24" box, especially because there were only 6. Pushups were unbroken many rounds, then had to pause in later rounds. We were SUPER efficient with transitions. As Jess B. pointed out, put three teachers on a team and that's to be expected!
I can't put into words how fun this WOD was. Agreed about Andre's team having the best handshake. Hilarious!
AG:
Butterfly practice. 4-5 sets of 3. Then could only do one and stopped bc I didn't want to hurt myself. Worked on handstand walks. Went 6' one time.
EMOM of alternating HSPU negatives (I did 3 negs with 1 ab mat, then added a second mat in later rounds) and chinup negatives in an L-sit position.
WOD: 100 lunges with a 20# wall ball in the front rack position. 5:49
OG
Warm up:
Hspu and toes to bar practice
Worked up to 3 hspu with no mats. First time trying that!
Worked up to 113 on power cleans
Did the wod with Michael C and a ghost of him at 98# in 19:44? I think?
Most push-ups were 5-4 but a few sets were unbroken which was good progress for me.
Half hearted DUs and then 3×8 Ghd sit-ups.
2 Position Clean (floor, mid thigh)
75% x 2
80% x 2
Clean Deadlifts
105% 5×5 –felt strong
FSQT
75% x5
80% x 4 x 2
–stopped here, knee was cranky/painful. Not worth pushing it today.
3 Rounds
10 reverse overhead DB lunges
10 hanging leg raises
10 GHR (w/blue band)
A rollercoaster of fitness-related emotions this weekend:
Saturday
160 x 4 x 2 LBBS / 135 x 4 x 2 FSQ
Followed by hardest WOD ever
Deadlift @ 165#, wall ball @ 16#/10
Not sure why this was so difficult, but it was the closest I've ever come to just giving up in the middle of a WOD.
Sunday
Worked up to 140 on power clean (a 5# PR)
Followed by best WOD ever, with Andrew and a shadow partner
115# power cleans, 30" box
Surprised myself by doing all of the push-ups unbroken
19:00 (that shadow really slowed us down)
Such a fun one
Awesome photo! Congratulations on kicking butt over there ladies!
Couldn't get to the gym the last two days, I was happy to make it in today for some snatching and a quick workout.
Warm up x3
10 kip swings
10 ring rows
:20 handstand hold
10 single leg hip bridges ea side
DROMs targeting shoulders, hips and hamstrings
Snatch
Bbell drills then right to singlesto
35kg – 40kg – 45kg – 50kg PR! 1kg — been after this for a while
52kg fail — just dropped, didn't pull under and commit in the shoulders
14min EMOM
Even: 4 TNG Power Clean @115 (unbroken until last 2 rounds)
Odd: 8 kipping HSPUs (unbroken until last 2 rounds)