Tag Archives: Power Cleans

7’s and Heavy Metal

On Wednesday (7/28/2010) of this week, we did a really fun WOD. It was 7 rounds of:

  • 7 Sumo Deadlift High Pull (95#)
  • 7 Ring Dips (no assist)

My time was 5:47 (very proud of that). We followed that up with a Tabata run. After we rested for a a little while, I decided to do 2 five minute intervals on the C2, just for funsies. In the 10 minutes on the rower, I got 2343 meters total (1163m + 1180m).

The good.

I felt great during the first WOD. My energy level was high, the SDHP’s were cake, and the ring dips, although challenging, were doable. The rowing was pretty good too. It’s good to do longer intervals, I think, so that you can working on stroking efficiently (let the jokes begin).

The bad.

Although I said the ring dips were good, they were still really difficult and I think that I started to loose a bit of the ROM towards the end as my chesticles started to fail. The tabata run sucked hard b/c I had my converse on. I hate running in them. I feel like I am running in clown shoes.


Overall, it was a great night. I was very proud of how I performed.


Tonight (7/30/2010), we hit up another heavy metal class where the WOD was simply to find your 3 rep, 2 rep, and 1 rep max clean.

Things were going well. We started with about 95# to warm up, then moved to 135#, 155#, 185# (all 3 reps), then #205. As I was going for my second rep of 205#, I missed my front rack when I caught it in the squat and it pulled my fingers back really hard. I ended up dropping the weight and didn’t do another rep. To be exact, I tried a rep with just 65# to see how it felt and it hurt, so I decided to stop for the night.

The good news is that I cleaned my former 1 rep max twice with little problem, so, I suspect when my hands are feeling better, my max will probably now be higher.

My hands still hurt this morning, though.

In other good news, I had Dave measure my body fat again yesterday and here’s how it broke down:

Body weight: 219lbs (previously 221lbs, down 2lb)

Body Fat Analysis (caliper test)

Chest: 20.5mm
Abdomen: 34.5mm
Thigh: 22.5mm

Total Body Fat: 22.8% (previously 24.4% down 1.6%)
Fat Mass: 49.93 (previously 53.9lb, down 3.97lb)
Fat Free Mass: 169.07 (previously 167.1lb, up 1.97lb)


V is going to take my measurements again today so that I can see if they have changed at all. I doubt they have very much but I won’t know until she actually measures. At any rate, I am happy to see this progress, even if it is just a little bit. At least it’s in the right direction.


The last few workouts have been nothing short of brutal. On Friday (2/12/2010), we did this lovely number:

  • 10 cleans
  • 10 burpees
  • 10 jerks
  • 10 burpees
  • 10 clean & jerks
  • 10 burpees
  • 10 jerks
  • 10 burpees
  • 10 cleans

I finished this one on 10:44 (Rx’d with a 135lb bar). I really liked this one. It was fun and pretty challenging.

I didn’t go to open gym on Saturday because we had the garage sale for Big Brothers Big Sisters. Thanks to the people who helped with their time and to the people that donated things to sell. Mostly, thanks to Crossfit Cedar Park for letting us do it there. It was a great location and we raised about $300. Not bad for 1/2 a Saturday of selling people’s junk.

Last night (2/15/2010), I went to the gym in the morning to drop off some macaroons to sell. While I was there, I happened to see the WOD and then dreaded it for the rest of the day. When I arrived at 5pm, I warmed up and then had butterflies until this thing started:

4 burpees on the minute while completing:

  • 20 Thrusters
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats

It didn’t seem SO bad when I first started, but, as with any “on the minute do something” workout, it got bad really fast. The fastest time for this workout in the sectionals was in between 3 and 4 minutes. Wow!

The longer time goes on, the more frustrating this thing gets. Just as you’re about to pick the bar up, the clock beeps and it’s time to do burpees again. BLARG!

Anyway, my time was 14:42. I was pretty happy with this, mostly that I finished in under 20 minutes.

Starting To Rx More

First off, thanks to Dave and Wladi for not letting me wuss out and drop the weight on this workout. I had a feeling I could Rx this one when I saw it posted on the blog. That changed a little when I got to the gym.

I loaded the bar up with 135lbs and tried a clean. Not too bad. It was heavy but not too bad. Then Dave says “you know… Rx is just 10 more pounds…. that’s just like 5 more on each side” (whilst grinning).

I agreed to give it a go.

The workout was:


  • 10 cleans (from the ground, 145lbs Rx)
  • 10 pull ups (Rx)


My time was 27:11.

It was weird to be working out when everyone was done. That isn’t usually normal for me, but then again, I am just getting into doing workouts at their Rx’d weight. I think I was still going for a good 10-15 minutes after everyone else finished.

Usually I would feel sort of self conscious about people watching me struggle with this 145lbs. I had quite a few wasted reps that I did pop on or get the technique just right. I didn’t count those. I did get frustrated a few times during this WOD. If there’s anything that I am not happy with, it was my internal attitude at a few points.

There were some times where I really wanted to drop the weight, but Wladi wouldn’t let me. I really appreciate the encouragement that they let me borrow tonight because there were certainly times where I didn’t have the will to keep going at that weight.