Hang Clean
3-2-1-1-1-1-1
Work up to a max for the day.
Post loads to comments.
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AMRAP 10 Minutes:
25 Wall Balls 20/10, 14/9
50 Double-Unders
If you don’t quite have Double-Unders, sub 1/2 attempts + makes.
Post rounds, reps, and Rx to comments.
Coaches Jess and David doing Open Workout 16.3. That’s Jess’s first Bar Muscle-Up at around 4:50! Read on for David’s report on the workout
Reflections on My 16.3
By David Osorio
Score: 86 reps
Tie Break: 6:18
I was probably least looking forward to this workout relative to the other two that have been released so far. While I knew that the Bar Muscle-Ups wouldn’t be a problem, I’m not great with light-weight, high-rep workouts because I tend to burn out really quickly. I also had a less concrete strategy going into this one, whereas with 16.1 and 16.2, I had a very clear idea of what I needed to do to get the score I wanted.
My loose plan for 16.3 was to start unbroken at a steady clip and then just react to whatever happened over ther course of the workout. I knew I had to do all the Muscle-Ups unbroken regardless of how far I got, because it would help me out when I had to start breaking up the Snatches. For the Snatches, my plan was to do 6-4 when I needed to start breaking them so the second set wouldn’t feel so bad.
Overall, I’m satisfied with how I did. Looking back over the video, if this came up again, I would really have to speed up my transitions between movements. I was way too casual about getting to either bar. I also would have attempted to make the last 3 minutes more uncomfortable that I allowed them to get. If you’ve got the Muscle-Ups, this workout should feel like a lightweight “Fran” towards the end. I didn’t mentally prep enough for going into that pain cave, which I think was the difference between my score and breaking 7 rounds.
Thanks to everyone who stuck around to cheer on Charlie, Jess, and myself. Thanks to KHarpz for being my judge and Bryan B. whose voice (the one you hear in the background) helped keep me on task when I wanted to rest. No thanks to the barbell for slipping out of my hands in that last round!
New and Notes
- The final LFPB Q&A Info Session —”The LFPB Is Ending. What Now?” —is this Friday, March 18th at 6:00pm. We’ll discuss strategies you can use to maintain the progress you’ve made and solidify the healthy habits you’ve established.
- Coach Whit and Brett F. took on 16.3 in Montana and Kate R. was on the scene to take some photos. Check them out here!
- Be sure to submit your individual scores to the CrossFit Open website by 8pm tonight. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Wednesday. Due to some weirdness with the Open leaderboard, we’ve extended that deadline a bit.
- Mario A. spotted this CFSBK sticker at Grand Targhee Mountain in Wyoming. Super cool!
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Yesterday’s Whiteboard: Bench Press | Run, Dumbbell Push Press
16.3 Recovery and 16.4 Prep The Knot Out
The Bible – Jack Handey YouTube
6am with NickDowell
Hang clean (kg) 60×3, 80×2, 90, 100, 105, 110 (PR), 113 (f)
PR from the hang. Didn't commit to the fail at 113. It was plenty high enough though.
Metcon – 4 rounds + 30 – used this as an opportunity to practice doubles in weightlifting shoes, which went pretty well.
6am with NickDowell
Hang clean 115×3, 135×2, 145, 155, 165, 175, 185(PR)
In the past I've really struggled from the hang for cleans and have come a long way in the past month or two. Hang clean is now pretty close to my regular clean. 185 wasn't the prettiest but I got it.
Wod
2 rounds plus some amount of DU. I tried switching to a speed rope a month or two ago and it isn't going well. I can get them fresh but fatigued they just fall apart. Might switch back to my thicker cable to really dial them in.
6am with Nick and McD.
Very happy with a 165# PR on the hang clean. Failed one and made one in the end. Metcon rx'd was 2 rounds and 11 wall balls. I love DUs now that I can do them, but I still kinda suck at stringing a bunch together.
I have stopped looking at the web site before showing up and I highly recommend it. I used to psych myself out by checking the web site for the day's workout as soon as I could. Now I just show up and do whatever is on the board. It's more fun as a surprise and I'm more relaxed going into it.
6am with Brad and Michael doing 6.13
Short story is that I got my expected 10 rx'd. Longer exposition is that I got significantly closer to that first muscle-up than I did when practicing on Friday. Estimate of first bar muscle-up might now be measured in months rather than years. Thanks to all for the support, though I think you were all simply amused by the crazy man flinging himself at a bar…
Make up posts:
Friday 16.3 practice. First attempts at bar MU ever, and they went about as expected. Got some good tips though.
Sunday. Bench press 165×3,185×3, 195×3, 205×1. Haven't benched in awhile and I guess I've gotten weaker. I'm pretty sure that I had 205×2 without spotter help, but the third wasn't going to go. Metcon with a 55# db in 15:30. Balance/stability got tough with the left arm by the end.
6am.
16.3: 71 Rx. Things were moving well, first 3 rounds completed in 2:55. On the 4th round, I tore my hand badly. There was quite a bit of blood, causing me unable to hold onto the pullup bar. 4th round was approx. 1:30 and 5th round was 2:00. I was on my pace and MU felt good as well. Disappointed a tear was my downfall.
8 am with McD (?)
hang cleans, ugh, such a strange one for me.
65×3, 85×2, 95 x 1, 105×1, 105×1 (pr), 115 3 fails. didn't feel good to fail, but I'm glad I failed- good push.
3 rounds + 13 reps for WOD, subbing 20kg Russian kettlebell swings for the du's (all kb's unbroken)
First day back at Strength Cycle. Forgot how hard it is to get out of bed at 5:45 (losing an hour to DST on Sunday didn't help).
Back squat – 175 x 5 x 3
Bench press – 135 x 5 x 3
Deadlift – 225 x 5 x 1
Now it's 10:30 am, and I'm pretty much ready for bed.
7am NickDowell Show
Hang Cleans
Worked up to 80kg. First time using kg plates on the platform. Shout to McDowell for not telling me the conversion math until the end. Came in today planning to keep it light and this converts to a 1lb unintentional PR.
Metcon Rx – 3rds + 8wbs
Tried to just keep moving. Wanted to at least get to 100 total WBs but was feeling pretty gassed.
@Front Desk
I've lost my stub from the 16.3 score sheet, and while I remember the score, I've forgotten the tiebreak time. Would you be able to check and remind me so I can enter my score today? Please send to braddevendorf (at) gmail dot com
If I don't hear anything, I'll just give it my best guess.
6am with Nick and McDowell
Hang Cleans worked up to new PR 225#. 205# went up really easy so instead of 215 I just went for it. I failed the first but got the second.
WOD made it through 3 rounds + wall balls and 14 double unders. First round of wall balls and double unders unbroken. Then 15-10 WBs 30-20 DUs, then broke up more on next 2 rounds. Fun little burner.
Dan G had the biggest kip I've ever seen. I'd say muscle ups aren't far off at all.
@Jack: I'm so jealous! (Not of the wake-up time. I just wish I were doing morning SC again.)
@Brian: I'm a planner type who maps out her entire life in advance, so I will never NOT want to see the WOD ahead of time 😉
@Brad
I could be totally wrong, but I thought your tiebreak time was around 6:08…once again, I'm usually wrong, so I'm not sure why I'm responding at all…other than to create more confusion.
Great job anyway, your bar muscle-ups were a work of art.
Hang cleans: 83×3, 103×2, 123, 133, 143, 153F, 153F, 153 (PR for the hang clean)
This matches my clean PR. Took me a while to commit (was getting the bar high enough and getting down, just not getting my elbows around). When I finally did catch at the bottom and tried to stand up, I went right on my toes – still in my squat – and did my best to stay balanced. A releve my first grade ballet teacher would be proud of. Once I got my heels back down, managed to stand it up and had a good laugh about it once I bailed the bar.
WOD: 4 rounds + 16 WB Rx. Could probably have pushed it a little more on the wall balls.
8AM with McD
115×3, 135×2, 145×1, 155×1, 165×1, 175×1, 180×1, 185×1 (my clean PR is 190, so it was nice to get close even if this was not off the floor.)
Got 3 rounds plus five wallballs on the WOD.
x-posting from my Facebooks:
Anyone want to hit up the first session of the NCAA tournament on Friday at Barclay's? Tip is 12:40, and the games are Villanova v. UNC Asheville, and Temple v. Iowa. I have one extra ticket, 90 bucks. Let me know – michael.crumsho [at] gmail.com
Thanks Evan!
Somebody from the desk got back to me confirming it was 6:03, so I just withdrew and resubmitted. I really wanted to give it another go this morning, but I got stuck at work pretty late last night and didn't think 16.3 on 4 hours sleep seemed like such a good idea.
HBBS
45 X 10, 65 x 5, 95 x 5, 135 x 4, 165 x 3, 185 x 1, 165 x 5 x 3.
Was going to try to start another Hatch cycle but with high bar however this felt really strange to me so I am going to do a LP for a bit until I am used to the position. Had not squatted high bar in well over a year.
Bench press
45 x 5, 75 x 5, 95 x 3, 115 x 2, 125 x 2 x 6 (80%)
12pm group class with Nick and Fox
Hang clean
63 x 3, 83 x 2, 103 x 2, 113 x 1, 118 x 1, 123 x 1, 128 x 1, 113 x 1 x 3
Decided to back off the weight and work on form today, 128 is a PR from the hang though.
WOD
4 rounds plus 10 WB
Went out way too fast. Almost died. Could have done better if I had broken up the wallballs from the beginning but I got excited.
Pull-up pyramid
5-4-4-4-4
@ Brad D- try emailing the Front Desk. There will be someone there from 4:15pm.
12pm with Fox and Nick
Clean Hangs
95×3, 135×2, 155, 175, 185, 195 (PR Match for clean of any kind)
205 PR !!! This felt solid. Very happy to break 200#. 100kg here I come.
I decided to try 16.3 again. The first time I did .3 I got 10 reps. I saw the video of Jess getting her first MU this morning and decided I was going to channel that.
I got 36 reps. I flailed about the bar for an eternity for each mu rep. I think there was giggling from the peanut gallery and myself. I really thought this workout was fun no matter how ridiculous I must have looked.
Thank you to Charlie judging and to Jess for inspiration.
th
knew that I wanted to give 16.3 another shot today to see if I could get through those first 3 bar muscle ups but wasn't sure if my hands could take it. Also, I'm pretty sore from yesterday's push press like whoa but…
16.3
25 reps!
-surprised myself and got through the first 3 bar muscle ups in 3:16! Then another quick 10 unbroken snatches and back to the bar. Got the first 2 again pretty quickly but then couldn't get that 3rd one to get back to the bar. Overall pretty happy though! (My chest is not though).
And great to see Thomas get way more than he thought…even if they weren't the prettiest. 😉 Big thanks to the hubby for judging me again and keeping me on track.
Headed for a much needed massage now. Perfect for a rainy gross day and a supremely sore body. 🙂
9am
Squat
195x10x3
Still in Broville
11am
Hang Clean
Did these as EMOM x 12min
70kg-75-80-85-90-95-100-105-110-110-110-110 (242lbs)
Felt good to move a bit of weight.
Stoked to see the wife get through a round of bar muscle ups and then some!
I'm sad I cannot be there in class today for the Wall ball & DU mash up! Just an update, I am doing fine after my major spill during my 16.3 attempt this past Saturday. In retrospect, worst idea ever to use self made hand wraps.. completely led to me loosing my grip and landing on my upper back and head – dumb, don't do it.
My SINCERE thanks to all who looked after me immediately after it happened. I have to say, I have never been so scared in my life, adrenaline is a wild feeling. MANY thanks to the Foxes, Ellie, DO, Jake for keeping me so calm, KLove who brought me to safety, and all those who reached out. I was seen by a Dr immediately after who had no major concerns and recommended I need a good week of rest and to monitor for worsening symptoms (which I have zero, thankfully). The experience was more shocking than anything else. I am so happy I can soon return to doing what I love. See you when I see you – KCaps 🙂
Hang Clean:
83×3
93×2
103×1
113×1
118×1
123×1
128×1
133×1 10# HC PR, matches full clean PR. Used a belt. Felt solid.
WOD
3 rounds + 16
Did DUs for a minute instead of scaling volume. Included attempts. Got about 40 each round and was able to string decent sized sets together the first two rounds. Didn't put as much effort into the WOD as I should have today. Shoulders were smoked and these are two weak movements for me. And daylight savings.
KCaps! Great to hear from you and glad you are doing ok! Rest up, lady! That was a scary moment for sure.
Hang Clean
160/175/185/195/205/215/220
WOD
Men's Rx 4rds
Just realized I have someone else's blue nalgene bottle, must have grabbed it by mistake this morning thinking it was mine. It says "everyday" on the side. Mine is also blue and has a "I'm only here for the shavasana" sticker on the side. Will bring it back to the front desk tomorrow, mail me at bhsangree@gmail.com if you have mine!
GET WELL SOON, KCAPS! I know you would have killed those cleans today.
Thanks to Klove who came back to the gym to judge me on 16.3 after class today and Bryan for some good tips! I was close to a chicken wing muscle up but no cigar. Someday!
Good job to everyone for the hardwork and passion with 16.3. So many people redid it over and over to get better and better (like Jason M who got 24 reps more the second time!). Amazing dedication. Y'all are awesome!
OMG, Kristin! Glad you are OK!
KCaps that sounds scary…glad you're ok!
@KCaps, that was SO scary! Glad you are feeling better!!
@Allie- You were so close and will def get that MU next time!!
8:30 with DO
Hang cleans:
83×3, 93×2, 103×1, 113×1, 118×1, 123×1, 128F, 126PR (by 1 pound!)
Started using belt at 123 (98%)
WOD RX. 4 rounds +19 wall balls.
First time testing dubs in lifters- did not hate- would do again for the right workout. AKA would have been handy to test before 16.2!.
Thanks to DH3 for the motivation to keep moving.
Worked to 231 (105kg) from the hang today. Felt pretty good. Nick was on me, rightfully, for not keeping the bar close- when it gets heavy I tend to overbump it with my hips.
Did 16.3 with Jess Fox, All Day Ray, and Thomas afterwards. Didn't have a judge, and I spaced at one moment, but I'm 90% sure I did 5 rounds and 10 snatches (10% chance it was 4!) Got back to the pullup bar at the end but didn't have time, could have found a few seconds throughout the workout I'm sure to clear the full round.
I originally hated this workout when I saw it programmed. Thought it was elitist and obnoxious, but watching everyone over the last few days has changed my mind. Seeing so many people get their first BMU was incredible and I ended up ironing out a lot of kinks I had in my own movement. I got ring MU pretty early and always considered them superior to BMU and rarely practiced them, so this was a good reality check. Further, I learned some things in that practice that I think will make my ring MUs better too. Can't wait for 16.4!