Monday 120305

Ricky Frausto Filed Under:

Power Clean 2x3, 3x2

Warm-up as needed then build up in weight each set.


For time:
50 Pull ups (no butterfly)
35 Front Squats, body-weight (no rack)
Run 1 mile

If you can't use body-weight, use as close a percentage to body-weight as you can and post that percentage in your scoring.

Post all results to comments/Logwod.

Look at that smile. It's good to have you as a part of this community Angie.

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12 Responses to "Monday 120305"

  1. Addi Says:
  2. Oy. Looks like squat scaling tomorrow!

    Love seeing Angie at the gym! Always smiling and oozing positivity.
  3. Paula Says:
  4. PC- 92 and 97#...these felt good. Should have gone up 5-10#.

    Metcon- 19:26- Did 3 PU's then finished with 47 Ring rows. 77# FS (35reps) - should have gone up 10#- broke up 10,10,8,7. Ran 1mile. At first decided to scale to 800m run. Came in the door at 13:??- So, I decided to run another 800m. Under estimated myself this am. Doesn't happen very often.

    Small but mighty 5am class. Great job, Sherrie, Dave and Dave!
  5. Paula Says:
  6. Angie, you are definitely a great addition of CFO! You always come in with a positive attitude and a warm, infectious smile!!! Keep up the good work!
  7. Shelley Says:
  8. 153# 2x3 and 163# 3x2 for PC's.

    19:25 Rx'd on metcon (158# for front squats)

    Broke up pullups 8,7, sets of 5 to 40 reps then doubles and even 2 singles to get to 50. I finished these around 4:10.

    Broke up front squats 10,8,9,8. I thought I could do these in 2 sets (didn't want to have to clean the weight any more than necessary).
    I finished these at 9:48 mark.

    It took a bit for my legs to get "normal" again on the run. I think that's the slowest mile ever......

    Great job 6 a.m.!!

    Even though I don't know Angie very well, I've never seen her without a smile on her face. Great addition to CFO.
  9. Hilg Says:
  10. BRUTAL. I wanted to find a picture of one of this big Chippers that chews up appliances and stuff but can't get my eye's uncrossed.

    164, 198 on the Power Cleans.....gotta get my elbows through and head out (of my butt). I'm better than today and will kick ass next time (Positive talk).

    Metcon - 20:40 with 50 Kipping, 35 FS at 164, and 1 Mile. OUCH! Broke up the FS in 10,10, 8,7. That was awesome (more positive talk). ;-)

  11. Addi Says:
  12. 163, 173 for power cleans. Failed my very last rep at 173. None of them were very pretty at that weight, so I didn't want tempt fate by trying again. Probably should have done 168 instead, but knew I would be scaling the fs way back, so went aggressive with the power clean.

    19:09 with 121# on the bar (roughly 75%)

    Pullups were 10, 6, 4, then sets of 5. Squats were painful sets of 5 across. The run was slow and mentally taxing. :) at least it was warmer than friday! Sun and fresh air felt great. Thnaks for cheering me through at the end, guys!
  13. Jen Says:
  14. Did this one at home.
    135 and 155 for 2x3
    155 for 1st set of 3x2 then dropped to 145 for the last sets.

    115# (80%) for front squats and used rings for the PUs.

    Didn't get the run in.
  15. Mike W Says:
  16. Huge 430 class. 198 for PC, shoulders still shot from 12.2 so went for 50 ring rows. Not feeling front squats #110, did the mile and finished @16:41
  17. paul Says:
  18. Loved the 4:30 class today! So many monsters in there! Doug, great lifting with you, bro!

    Did 223 for all 3 doubles. Caught the last one high, but somehow sank to just above parallel. Hm.

    16:52 on the metcon with 165 for FS (33# bar). FS haven't been feeling that strong lately, so I went light-ish and worked on perfect form. Pretty happy with it. Pullups: 14, 13, 12, 11. FS; 10, 10, 9, 6. I think I ran out the door in the mid 9s.
  19. jakeH Says:
  20. Worked up to 220 on the doubles (failed @ 230).

    14:29 Rx'd (@191#). PU were good(30, 10, 5, 4, 1) and Front Squats better than expected (15, 10, 10). Took a bit to get the legs working on the run, but had Danny P chasing me down the whole time. Nice work.

    Huge noon class today and the weather was great, except for the wind.
  21. JennG Says:
  22. Power cleans:
    53 for 2x3
    63 for 3x2

    25 ring rows
    35 air squats
    2K row (8:48)

    Felt so good to get my heartrate up. Got released today to do pretty much what I want, with a warning to not be stupid (who knew neurosurgeons are kinda funny?). 3.5 weeks post surgery! Pretty excited to get back at it.

    LOVE Angie! Always smiling and encouraging to everyone.
  23. Stacie Says:
  24. 164 x 3, 174 x 3
    188 x 2 for all 3 sets

    15:47 - front squat bwt @145

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