July 1, 2009
July 15, 2009

After the run in the rain on Tuesday, we we back to the planned workout I had in mind, just two days later. Last nights workout continued to build on the clean, this time into a full squat. Notice how we worked Front Squats during Sundays strength segment? All the cues we applied there come into play on the Squat Clean as well.

The WoD was 40 Squat Cleans for time. The catch was that cleans were done in a minute time frame, followed by 7 burpees, and 20 situps, each also in a minute framework. So each 3 minute round started with a minute of max Squat Cleans, then 2 minutes of active recovery.

Ash, Salty and Reggie worked @ 155
Maiko and Sara led the women @ 85
Mario and Peter @ 95
Steph and Andraea? @75
Maiko H and Anna? @65
Ami @45

After WoD skill focus on kipping, Handstand Pushups, and some benching.



  1. Maiko says:

    Finished the 40 cleans in 7 rounds, man that sucked. Apologies for being so loud during the last 4 reps, would much rather do that at someplace spacious like the Qualifiers than the training studio…*blushes* Also apologies for throwing the bar right into Peter’s way!!! X_x

  2. SaltyHat says:

    Tough workout, but great group to workout with. In the end, felt the 155# was a good weight for 40 reps, especially having never done this workout before – ended up finishing in 5 rounds of 11, 10, 7, 8, 4. Afterwords worked 3 rounds of handstand push-ups with Ash and Peter. Definitely sorry I’ll be missing Steve O’s serving of punishment on Sunday.

  3. Steph says:

    Finished in 5 rounds of 9, 7, 8, 8, 8, and did the burpee-and-sit-up combo.

    It was a great workout and I felt that if my legs weren’t so tight I might’ve been able to finish in 4 rounds. Maybe.

    Worked on kipping for a bit after and then 1 set of bench press.

  4. Sara says:

    I enjoyed the workout and enjoyed the company of working with Maiko (always inspiring). Like Maiko I finished the cleans in 7 rounds (was shooting for 6 but it didn’t work out) 9-5-5-5-5-6-4.

    85lbs felt heavy and failed on 3-4 reps throughout the workout.

    I went with the burpee/sit-up combo also.

    I finished with some benching (4 sets) 5×45, 5×65, 5×85, 5×95.

    Friday – I met up with Reggie at balance and we worked on some snatches and split jerks. I stuck with fairly light weights and focused on technique. Worked up to 75lb power snatches. Hade to start from the second pull postition because I wasn’t comfortable pulling from the ground but by the end of the night I was pulling from the ground.

    @Reggie – Thanks you for helping me feel more comfortable with power snatches. Next time I will get use to the full snatches.

  5. edgy reggie says:

    This was one workout that I was not feeling…at all. Ironically, I was getting better at the cleans on my last set (reps 21 through 26).

    Pitiful…but don’t feel sorry for me. It was just one of those “not-to-be” days. It happens.

    @Sara: You are welcome. Thank you for training with me; I really enjoyed it. There’s more to come! 🙂

    CFDC’s own ODB is…ready to move on to the next CrossFit DC workout.