On the minute, every minute, for 15 minutes:
3 Power Cleans
2 Front Squats
1 Push Press
Rx'd weights: 185#/125# (or around 90% of 1RM Push Press)
The reps are nice and low for you to go heavy. The only reason you shouldn't go heavier than you've ever gone would be cause you can't get past the power cleans on any of the rounds. If you cross into the next minute, finish your round but take the rest of that next minute off.
Post minutes completed to comments.
Two things....
1. If this doesn't inspire, motivate, make you just want to get in the gym and lift what's heavy to you or learn the movements beyond what you thought capable, then I don't know if you are in the right gym. (Disclaimer: Don't take the above statement the wrong way, it is somewhat only meant for theatrics. Ha-ha.)
2. Watch the video and learn from it. Notice their foot placements. Notice how their bodies are set up prior to and during the initial pull of the barbell off the ground. Notice how much their knees move back or spread out, but nevertheless out of the way. Notice where they make contact with the bar (not humping). Notice if their arms bend before they leave the ground/get full extension. Notice how much they actually leave the ground when jumping/getting full extension. Notice the path of their barbells and how high they reach in relation to their bodies when the body is at full extension (hips, belly button, sternum, shoulders?). Notice how fast they PULL themselves underneath the bar. Notice how they catch the barbell (not all perfect but usually with the elbows as high as capable).
Amazing anyone can get up that early! You guys are seriously hardcore!
-The Jess who doesn't normally blog, Jess J.
Did 11 rounds Rx'd. Made it through the first 7 and then started going into the next minute after that. I missed a couple cleans just by going too fast and missed a couple push presses when I let the bar get too far in front of me.
Looking forward to rest day tomorrow after 5 days in a row this week.
Great job everyone!
got about 6 rds Rx'ed. i did more cleans and front squats than that--probably 11 rds. i didn't follow the rules.
i think i damn near broke my clavicle on this one.
Lots of new people at 6am lately! Its always fun working out with a big group!
Yay rest day tomorrow!!!
Attention all UFC Fans: Clay Guida is going to be at Elite Performance Nutrition on 112th and Q street from noon to 4pm tomorrow (Saturday, Nov 14th). Brian and I will be there doing free spinal screenings as well. If you are in the area stop by and see us.
Have a great weekend.
92#; got through 7 rounds but then started missing push presses so got 11 rounds total. I like these kinds of workouts! Great job everyone!
Great job 4:30!!! HUGE class tonight!
Looking forward to the massage tomorrow!
felt awesome. attempted for 87 and 82# but unable to push press overhead today - perhaps from being sore? Joe suggested I use the lower wt which worked out well b/c it was tough the last 5 rds fo-sho! This was a fun wod!
YO to all the 4:30 peeps - strong work!
Also - Ricky - I am trying to get Gina R able to log in the logwod... she made an account but it only shows the main cf wods and not out gym... do you have to add her or does she have to add our gym on herself somehow... ??? We couldn't figure it out... thanks.
Donohoe is out...