Clean Deadlift/Pull + Hang Clean
Fitness
Every 90 seconds for 7 Rounds
Clean Deadlift + Hang Clean
Performance
Clean Pull + Hang Clean
Hang for today is anywhere above the knee.
Post Rx and loads to comments.
Exposure 6 of 8
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7 Rounds For Time:
7 Deadlifts 115/75
7 Hang Power Cleans 115/75
7 Burpees
7 Kettlebell Swings 53/35
7 Toes-to-Bars
Post time and Rx to comments.
Allie B., KLove, and Kristin C. are ready to do the blizzard in style
- 2:00pm Anti-Gravity class is cancelled.
- 9:00am and 10:00am CF Preschool classes are cancelled.
- All group classes, Active Recovery, and the Free Intro class are ON today. We’ll let you know if anything changes.
Prepping for Iron Maidens: Advice on Modifying Group Classes
By Margie Lempert
Originally Posted on 2.2.15
We’re about six weeks out from Iron Maidens, which means there is still time to do some specific training. Below are suggestions for how to modify what you do in group class in order to prep for the meet. Our coaches are on-board, but always be sure to talk to whoever is coaching class about your plans so they can adjust logistics accordingly. And, of course, ask any coaches or me for specific advice on choosing loads/exercises.
If this is your first meet and you’ve never maxed out a linear progression, then you should stick to the Fitness track in group class with some potential additions/substitutions. If this is your second, third, or more meet, or you’ve done quite a few linear progressions, then you can play with some other training regimens, as well as accessory work to address particular weaknesses. Most important is to get the work in every week. Consistency = gains.
Here are some suggestions:
For Everyone
In the week before the meet, you should work up to one heavy triple for each lift. This should be a tough triple, though not necessarily an all-out max. No need to get ugly about it. This will be your opening weight at the meet. You should hit all your triples by the Wednesday before the meet, but they do not have to be done in the same day. Make sure you pause the bench press. (After Wednesday, your aim should be sleep, active recovery/light training, and food.)
For Novices
Squat
Linear progression
- Substitute front squat with low bar back squat so that you back squat 2x/week, increasing 5lbs/exposure if possible. Make sure you have at least 48 hours between squat sessions.
Bench Press
Linear progression
- Make sure you practice the pause command on your bench press. You can do this on your warm up sets throughout your training, as well as on your heavy triple day just before the meet. Get a friend/coach to cue you to press when the bar has made solid contact with your chest, or give yourself a one count.
- Consider adding in daily pushups via frequent, submaximal sets. Example: if max pushups = 5, aim for 5 sets of 3 pushups spread throughout the day. Do this 5 to 6 days a week. These should never be sets to fatigue. Each week, try to add one pushup to all your sets OR add one set of pushups/day
- Consider adding an overhead press exposure 1x/week during open gym. Follow a linear progression here as well.
- Special note: ladies, we can always do with more pressing. As long as your joints feel good, go for all of it.
Deadlift
Linear progression
- Replace Snatch OR Clean complex with DL so that you DL 1x/week. Warm-up to one workset set of 5; linear progression of 10lbs each exposure. All warm-ups should be sets of 5. Do not touch and go; take a breath and reset your back for each pull. If you have never hooked or switch gripped, start to practice this on your heaviest set.
For Intermediate Lifters
Squat
Substitute front squat with low bar squat on both days. Make sure you have at least 48 hours between squat sessions.
Option 1: Moderate volume, with heavy singles. Good choice for novice/intermediate who is looking for a little more experience with heavier weight.
Day 1: 3×5 linear progression
Day 2: Follow Performance track
Option 2: Lower volume, with emphasis on finding and driving out of the bottom. Good choice for those who have trouble hitting depth or get stuck at the bottom. Also works postural strength (i.e. extended back, knees out, even pressure through the feet).
Day 1: Performance track
Day 2: 3×3 Pause Squat, increasing each week. Two count at the bottom.
Option 3: Moderate volume, with heavy doubles/triples. Good choice for advanced intermediate who is able to put in a lot of work and manage recovery well.
Day 1: 2×5; 1×10 all at same weight (i.e. 155x5x2; 155×10) increasing each week
Day 2: Work up to heavy double or triple in no more than 5 total sets, including warm-ups. Try to beat yourself each week
Bench Press
Option 1: Follow Fitness track; pause at least one, if not all sets.
Option 2: Follow Performance track. Choose to hit a heavy single, double or triple. Pause your top set, but not your drop set of 10.
- If a coach approves, try to add a pulling exercise between each work set, i.e. chin/pullups x submax; or DB rows x 10-12 or Ring rows x 10-12. If there’s not space during class, get it done during open gym.
- Consider adding an overhead press day at open gym. Work up to a top set of 5 – this should feel like you have one or two left in the tank. Then drop 6-9% and hit sets of 5 until it feels as difficult as your heavy set (should take 1-4 sets, rest 2-3 min between sets).
Deadlift
Replace snatch OR clean complex with deadlift.
Option 1: Linear progression of one set of 5 reps
Option 2: Linear progression of one set of 3 reps; drop 6-9% and hit another set of 3-5
- Consider adding in a second day for accessory work or a deadlift variant to address weakness in your deadlift. This would be done at open gym.
- Options:
- Back: barbell rows from the floor, or heavy dumbbell rows; Pullups (weighted); ring rows (feet on a box). 3 sets of 10-12
- Weak off the floor: deficit pulls from 1 or 2″. 1 top set of 5, or 3×3; linear increase. (25# rogue plate is 1” and the dc blocks are 2”.)
- Weak past the knee: rack pulls, 1 set of 5 or 3×3, linear increase. Set the pins so that the bar is just below your knee. See this video for a thorough explanation.
Please feel free to ask me for clarification or advice any time: Margie [at] crossfitsouthbrooklyn.com.
Happy Training!
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The Blizzard of 1996 Made NYC an Eerie Ghost Town Gothamist
Report: Mom Saw Car That Slid Off Road Into Ditch
I would like to add to Margie's excellent advice: Don't just practice the "pause" command. Practice the "rack" command (squat and bench) too!
Nothing is more frustrating than MAKING THE LIFT and then being called a fail because you didn't wait to be told to rack the bar. Spoken from experience.
8am clean complex with Jess
Worked up to 200# on the clean-pull and hang clean complex. Weight moved well but was coming a little forward on the cleans; need to work on completing the pull before dropping under.
WOD 7 rounds of torture. I redlined half way through the second round and it was painful trying to finish. 18:08 Rx
Happy Shoveling Day
Make up post from yesterday:
Refused to go outside in the blizzard but got a little stir crazy. New appleTV has a bunch of fitness apps, so I decided to try "Daily Burn" for a test ride.
3 rounds max reps: 2 min burpees, 2 min box dips (done on my nightstand), 2 min situps. 364 reps.
All the athletes on the tv totally crushed me, I blame it on the snow.
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9am today with Fox&Fox:
Clean complex felt good. Worked up to #165. Definitely could have gone heavier but am really working on getting up on the pull and getting down fast. Still a hard transition for me.
16:18 RX on the WOD. Got a great cue from Fox to swing my legs back more on my kipping T2B. Helped me in stringing them together. Otherwise, just kept pushing through.
8 am with Jess. On tha hang clean complex I did 95-105-115-115-120-125-130. These felt pretty good for the most part. On a couple of reps I didn't keep the bar close, but Jess pointed it out and after I made the correction, these felt much better.
On the WOD I got through the cleans in the sixth round (rx'd). The toes to bars were where this fell apart for me. They just killed my grip (which was already taxed from gripping the snow shovel yesterday) and spiked my heart rate. Nothing else was especially tough in isolation, but all together became a total slog. Now I'm going to go dig my car out – whee!
9am with the Foxes.
Hang clean 135-145-155-165-165-170-175
I've always struggled with the hang clean but have made steady improvement the last few months.
Wod in 18:16 Rx. Redline city on this one. Fox kept telling us to actively rest on the burpees. I tried but didn't seem to work. Deadlifts 6-1 and cleans unbroken. Kip fell apart around round 5. Glad I finished and got outside on this sunny morning!
8am
Shovel 597 and a path to 608 for time
45 minutes
Noon
Clean Pull + Hang Power Clean
70kg-75-80-85-90-95-100
Did powers since I'm scheduled to squat tomorrow. Feel went a bit wide on 95, 100 was much cleaner. Pretty sure that's a hang power PR.
WOD Rx'd in 16:21
This was a tough one. My transitions got slower and slower and my grip gave out on T2B. Everything unbroken until T2B in rounds 6 and 7 (5+2 and 4+2+1). I feel pretty dosed.
11am with Ro and Katie.
Fitness: 103 X 2, 108, 113, 118, 123, 128, 133M
128 is a PR from the hang. I got under 133 but somehow dropped it because my elbows were not high enough! First time I've ever actually caught a clean and not stood it up lol. Next time!!
WOD in 12:46 with Rx weight, Russian swings and kipping K2E. I would have had strict T2B in almost the same time I think but I need to practice that kip. Still pushing the bar too much and not using hips enough. How do I increase hip flexor strength?!
Hardest part? Burpees, as always…. I did catch my breath on them as advised but they were slow as f@$k.
Hang clean 113-123-133-133-143-143-148
This either is (or ties) a hang clean PR.
WOD in 16:15 Rx. Started by planning on just doing 5 T2B per round (as advised if unable to kip), but after the first round went quickly I decided to make up the two missed T2B in the next round and went went all in. T2B created some rest time for me there, so I went hard everywhere else.
Deadlift after: 285×5, 285×3.
Alternating 5 rounds of pull-up singles and kick-ups after to finish the day off.
10am class
Worked up to 235# on the hang cleans. Fox gave me a good queue to stay tight at the bottom which helped on yen heavier reps
135/165/175/185/205/225/235
WOD rx'ed in 14:50.
This was hard but I think I just need a little more on the gas tank.
Deadlifts all quick and then right into hang PCs which I cycled very fast
Burpees were slow and steady
KBs and t2b were all unbroken.
Co-sign sentiments about the gym being open yesterday! Thank you!!!!
11am class– was planning on AR but I just couldn't wait to do this workout!
Fitness Cleans: 93# all rounds. Got some good advice from Katie (as usual), about pausing at the knee to really set my positions. They improved throughout all rounds.
WOD: 11:09
Should've gone with my gut to do this at 63#. Went on the very light side 53# (meant to do 58 but forgot the 2.5 plates), so I just decided to go as fast as I could.
Everything was unbroken. I bet my time would've been in the 14 minute if I had done 63.
Since there was no AG…. I did my own
5 round EMOM
Min 1: 3 muscle up transitions with dip & connected (Green band)
Min 2: :15s L-Sit on paralettes
Min 3: :20s DUs (got ~5 strung together every time)
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A Foam Roll/ 10 GHD sit up mashup: lost track of rounds…6-8 maybe? I'd mobilize an area then do 10 GHDs. It was fun! Got to watch MeLo SLAY this workout, so that was also fun.
I stayed at the gym from 11-2 because that's how badly I don't want to shovel my car out…
Made up yesterday's squats.
HBBS: 225x10x2
FSQ: 195x10x2 (last two reps on the second set were not so great)
10am w/ Fox and Harper.
Clean complex: 60-70-75-80-85-90-95 kgs. This might be a PR, if not ties it. Good speed getting down and bracing in the catch position.
Metcon: 12:30ish Rx. Time after 8 rounds was 14:10ish. Yep, I can't count. I paced my 7th round too much thinking I had another round. This got grippy quickly, First 3 or 4 rounds all barbell work unbroken. The last couple of rounds was 6-1-7. All other things unbroken, took extensive rests that probably weren't required.
Probably no one is reading this, but I just posted some shoes on the classifieds and I don't want to forget to also post here.
FREE men's nano 3.0's size 8.5. Black and gray. Barely used. My boyfriend bought them and decided they weren't right for him. Before we take them to goodwill, I thought I'd see if anyone at SBK wants them.
They're just barely too big for me and I wear a women's 7.5, so they would probably fit a woman who wears a 8-8.5 too.
katie (dot) mohrhauser (at) gmail.
Clean pull + hang clean: 83-93-103-103-103-108-113
Ro pointed out that I Iean back on the pull and push the bar away from me so worked on correcting this rather than trying to match my best HC. Felt a major difference when I corrected it- esp in how much faster I could get my elbows around!
WOD Rx'd in 16:38
So grippy!
6 DL + 1 DL, then all HCs unbroken. Everything else unbroken except for T2B which I couldn't string together after the 3rd or 4th rounds so went to doubles, then singles. Made sure both feet touched the bar for each rep.
FUN workout! Also stuck around to watch MeLo demolish it.
MeLo didn't post her time on the board…not that i'm stalking the blog and flickr or anything… what was it?
10 something, I think. On the low end. Maybe 10:13?
10am
Clean Pull + Hang Clean (kg)
70, 80, 85, 90, 95, 100, 105
Felt really good. Could have been a PR day actually if I had one more jump.
Metcon – 10:05 Rx'd.
OG
Warm up- spent 30 minutes wrestling with setting up my new jumprope cable. Thanks to all who helped remedy that mess 🙂
DL/Hang clean complex
103-103-108-108-113-113-118.
WOD RX weight in 17:49. Yikes this was hard. The T2B really crushed me. In the 6th round I did toes to air. Switched back to t2b for the final round.
Warm up x 3
4 strict HSPU 1 abmat unbroken
10 FSQ
10 kip swings — shoulders feeling crunchy and tight
2 Clean Pulls + Hang Clean Complex
35kg, 45, 50, 55 (f hang clean), 52, 55
Clean + 2 FSQ
55kg, 57, 59, 61, 63 – clean only
Felt wiped out and frustrated at lack of energy. On the plus side, I slept for 10 hours last night!