Start heavy: 85% or better, add load after each set of successful doubles. The goal is to hit EVERY lift, you miss two in a row? Go back to previous load iteration.
Load: 15 Minutes to heaviest Clean double
Power or full clean, any ‘clean’ not received in the rack position is a NO REP!
Mechanics:
Segmented Clean Pull into Hang Power Clean
two successful pairs? Add some load!
Fortitude:
HIIT a Heavy Bag
10 rounds
Carry a Heavy Sandbag for distance in 60 Seconds, 85/55
Rest 60 Seconds
Dessert:
5 Rounds
Hold a V-up for max time
Record total time of all five rounds combined to comments
Cleans: 98 x 2 PR!!! (Got it on the 2nd try, got it up on the first but didn’t catch it in a squat so did it again)
HIIT: 13 with 55# bag – Was crushing it on the first two rounds then had some technique issues with the bag and slowed way down. Still – this felt good!
Cleans: I had a plan and I stuck with it and it worked really well. Intensity — 10 doubles on the minute as follows: 83, 88, 93, 98, 103 (missed 2nd), 103 (missed 2nd), 93, 98, 98, 98. Thanks to coach ben for all of the great barbell work that made this a good day.
Cleans – Coach Hronn told me to add weight so my form is getting better (added just 5lbs to the 22lb bar but building up confidence in this skill that I have had much difficulty with)
WOD – 18 @ 25lbs
Did first 2 @55 could get the bag up but need to find a better way to carry it.
Was worried on how I would do today with all the cleans and it turned out to be a great day.
Worked on regular (non-segmented) cleans for the first time in awhile and I feel like the form work has helped a lot. Had no pain with the 22# bar so moved up to the 33#. Still have trouble getting elbows high enough – really need to work on that mobility daily.
Didn’t think I would be able to get the 55# bag up, but channeling Atlas worked. 14 1/2 rds I believe but I lost count (channeling Chi too I guess)
Cleans – Got up to 83# for 2 reps, tried going to 85# but dropped the second one
HIIT – Lost count but I think I was at around 12 or 13 laps with the 55# bag
Tip of the day – I’m a big sweets person, so that’s been one of the hardest parts of the challenge for me so far. I figured there was something I could make that satisfied that craving without falling into the “paleo brownie” category. Last night I blended equal parts frozen strawberries and frozen mango (no added sugar) with just enough coconut milk for the blender to actually work. It was DELICIOUS.
another tip on this same topic: a frozen banana mashed up and some almond butter or honey is really good. Just make sure you peel the banana(s) before you put them in the freezer as peeling a frozen banana is a pain.
We made a really good ceviche (Jer will post the recipe to get a tip point) but we are in search of a spring challenge friendly chips alternative to eat it with! Anybody have suggestions?
itching to clean again…
Med Ball cleans 20#-50#, KB/left arm cleans 35#,45#,53#,70#…
WOD: chose to farmers carry 75# can/left arm…11 laps? (grip started to fail after round 4-5…can’t do Burpees as penalty but I had to stop and re-grip a couple of times after round 5
Didn’t know my double clean weight so I worked at finding it out…
Cleans: 83×2 (Coach Mike said I could’ve done more weight, but I ran out of time!)
WOD: 14 laps 55#
Tip of the Day: With St. Patrick’s Day right around the corner I find myself craving the seasonal Shamrock Shake (terrible, I know!) I might actually try this recipe since it is actually green and has some mint! It looks a little decadent so I might do only half. Not sure if extracts are paleo, but you can always use vanilla bean and mint leaves.
Cleans: worked up to 180#, and all 10 rounds were comfortable. Must be the shoes.
Sandbags were maybe 15 at 85#, averaged about a lap and a half each minute. Felt like I was constantly getting passed — like Kendra said the noon class was a bunch of speed freaks.
Cleans: 183#
“HIIT me baby one more time” 15 and change, calfs were seriously cramping
Cleans: 135
HIIT: 15
Nice hearty workout. Like mama’s cookin!
Cleans: 118, struggled to double up 123
WOD: 23 laps and change RX’d
Cleans – 205 x 2 first time cleaning @ the box…guess that means it is a PR!
WOD: 22 laps & change rx’d
Cleans: 173# but I only got about 5 sets in – This was heavy today.
HIIT: 15 rx’d
Cleans: 117# (~80% of heavy double) — ME is hard work!
HIIT: 12 or 13 rds (lost count) at 85#
Hardest part was getting the bag up. Coach J did not approve my quasi atlas stone-clean technique
No dessert
Cleans: 1×155 double, 1×165 double, 8×175 double. 175 is ~90% of my 1RM
HIIT: 20 rounds Rx’d
Another great workout…Chef is hitting homeruns this week (most weeks).
Cleans: 205#, 215#, 225#, 235#, 245#
HIIT: 27.5 rounds at 85#s
Ask yourself… DID I GO HAM TODAY?!?!
For reference: skip to 1:46 –> http://www.youtube.com/watch?v=x8WvmmP-2Mk
Need to watch the firs :40 seconds and then skip to 1:46…or just watch the first two minutes.
Clean: 98# (PR!)
HIIT: 55# bag. Lost count of the laps but cleaned every one and never stopped running.
I told you that your cleans were looking good the other day! Nice work!
Cleans: 98 x 2 PR!!! (Got it on the 2nd try, got it up on the first but didn’t catch it in a squat so did it again)
HIIT: 13 with 55# bag – Was crushing it on the first two rounds then had some technique issues with the bag and slowed way down. Still – this felt good!
you kept up with it though… which was awesome!
Cleanz: 165
WoD: 14.5 Rx
123# double. Still chillin at this weight, no pr’s.
WOD: 26 rxd
Cleans: highest 2 rep max I got was 175#. From my PR, that’s about (-20)… building back up.
WOD: 12 solid rounds w/ 85# bag.
Cleans – Load version – 175 #
WOD – 21 rds – drafting Mike F sure helped
Cleans: I had a plan and I stuck with it and it worked really well. Intensity — 10 doubles on the minute as follows: 83, 88, 93, 98, 103 (missed 2nd), 103 (missed 2nd), 93, 98, 98, 98. Thanks to coach ben for all of the great barbell work that made this a good day.
WOD — 16 rounds, 55#
Noon class was crushing those sandbag laps. Good work all!
Cleans – Coach Hronn told me to add weight so my form is getting better (added just 5lbs to the 22lb bar but building up confidence in this skill that I have had much difficulty with)
WOD – 18 @ 25lbs
Did first 2 @55 could get the bag up but need to find a better way to carry it.
Was worried on how I would do today with all the cleans and it turned out to be a great day.
Worked on regular (non-segmented) cleans for the first time in awhile and I feel like the form work has helped a lot. Had no pain with the 22# bar so moved up to the 33#. Still have trouble getting elbows high enough – really need to work on that mobility daily.
Didn’t think I would be able to get the 55# bag up, but channeling Atlas worked. 14 1/2 rds I believe but I lost count (channeling Chi too I guess)
Cleans – Got up to 83# for 2 reps, tried going to 85# but dropped the second one
HIIT – Lost count but I think I was at around 12 or 13 laps with the 55# bag
Tip of the day – I’m a big sweets person, so that’s been one of the hardest parts of the challenge for me so far. I figured there was something I could make that satisfied that craving without falling into the “paleo brownie” category. Last night I blended equal parts frozen strawberries and frozen mango (no added sugar) with just enough coconut milk for the blender to actually work. It was DELICIOUS.
another tip on this same topic: a frozen banana mashed up and some almond butter or honey is really good. Just make sure you peel the banana(s) before you put them in the freezer as peeling a frozen banana is a pain.
We made a really good ceviche (Jer will post the recipe to get a tip point) but we are in search of a spring challenge friendly chips alternative to eat it with! Anybody have suggestions?
plantain chips! they are in the same category as sweet potatoes — an ok carb but shouldn’t be over done.
I like to buy a big bag of mini bell peppers and cut them up — they make a decent substitute for chips.
itching to clean again…
Med Ball cleans 20#-50#, KB/left arm cleans 35#,45#,53#,70#…
WOD: chose to farmers carry 75# can/left arm…11 laps? (grip started to fail after round 4-5…can’t do Burpees as penalty but I had to stop and re-grip a couple of times after round 5
Cleans (2 EMOM): 185lbs
WOD: 26.5 at 85#
Clean: last two sets of two at 88# (PR by 5#)
WoD: 18 laps, 55# bag
Chef excused the 5:30 am-ers from the table without dessert.
Cleans: 135
WOD: 11.5 @85
Cleans: worked up to 225#
WOD: 21
Felt good today !!! (Drinking less, eating right might have something to do with that)
Cleans : 225# X 2. A PR +5#s over my 1RM.
WOD : 16 laps.
Cleans: 126 EMOM challenging weight but glad I stuck with it
WOD: 10 w/ 85#…again..challenging weight but very happy I stayed with it!
Tip of the day: Don’t wear earrings during this work out or you may lose one.
Side note: if you see a diamond earring (don’t worry, not real.. I’m no high roller), could you let me know?
125lb clean. Still fighting mental roadblocks on this one I think, cleans are very new to me…
WOD: 17 laps with 85lb bag
Cleans: 180×2
WoD: 16
Tip of the Day – Stocking a Paleo Kitchen!
Back to the basics ya’ll, here’s a fantastic start!
http://www.theclothesmakethegirl.com/2010/01/11/paleo-kitchen-stocking-up/
Didn’t know my double clean weight so I worked at finding it out…
Cleans: 83×2 (Coach Mike said I could’ve done more weight, but I ran out of time!)
WOD: 14 laps 55#
Tip of the Day: With St. Patrick’s Day right around the corner I find myself craving the seasonal Shamrock Shake (terrible, I know!) I might actually try this recipe since it is actually green and has some mint! It looks a little decadent so I might do only half. Not sure if extracts are paleo, but you can always use vanilla bean and mint leaves.
http://www.primallyinspired.com/copycat-shamrock-shake-paleo-healthy-version-vegan/
Cleans 170 (power)
Wod- 18 RX
Cleans: worked up to 180#, and all 10 rounds were comfortable. Must be the shoes.
Sandbags were maybe 15 at 85#, averaged about a lap and a half each minute. Felt like I was constantly getting passed — like Kendra said the noon class was a bunch of speed freaks.
Grass fed butter on sale right now at Safeway in Arlington (at least the one at Monroe street and lee hwy) – really good deal!!!
Cleans: Worked on form…gotta be more explosive! 22# bar
WOD 55# bag, 12 rounds. Couldn’t clean it, but got it up there using the Atlas technique