October 5, 2009
October 9, 2009
BARBELL COMBO OF THE DAY:
3 POWER CLEANS
3 THRUSTERS
3 STEP UPS EACH LEG
We did 3-4 rounds working up in weight before the final assignment was announced: AMRAP in 6 minutes. Lots of strong effort all around, and hopefully a good welcome to Paul visiting from Park city Utah!
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0 Comments
No comments after that fun? I did that complex 10 rounds for time @135, but used a 16″ box. 16:27, started easy enough but left me wrecked.
maybe ppl are still paralyzed or recovering? will have to give that one a try one day!
I wouldn’t call that one fun Tom. The cleans were easy on for this workout and while the weight felt light, by the time I hit the step ups I struggled just to keep the bar on my back. My shoulders were on fire. Even with all the overhead step ups I do as substitution for lunges, these were very difficult.
Props to Steph for coming in at 8 rounds, once again kicking my butt and doing it all with very nice form throughout each round.
Side note – Im making progress on double unders. Strung 35 together this afternoon as well as shaving a couple seconds off my 800m run (jog in my case) in a warm-up for a little bit heavy Fran at 75lbs. finished that in 8:59 just 28 seconds off of my best Rx time.
Nice work, Steph! Wowzers!
That was tough. My shoulders and abs are tight today. Hamstrings and glutes are very sore.
Zach and I won’t be able to make it to Thursday night’s class because we’re doing another Hash Run. See you all soon!
That was a tough workout. The cleans and step ups were the easy part – for me the thrusters were the most difficult, especially since my shoulders were already fried from my workout the day before. I have some trouble on grip transition from the clean to the thruster. Any suggestions? Do you start the thruster with the bar way back on your fingertips?
Paralyzed is right – got a little careless last night dropping from a thruster to the back to prep for step-ups, & the bar came crashing down on my neck…I know it looked as bad as it felt, cuz I heard a few sucking-teeth noises behind me. control, control, control.
The step-ups reminded me somewhat of TGU’s, at least as far as their impact in a met-con: it felt as though it took me as long, if not longer, to do the step-ups than it did the cleans and thrusters combined.
I think I am going to try that one again in the near future – maybe even try Tom B’s 10rds for time scenario.
Thanks Sara and Jade. That was a very different workout to say the least, I don’t know about fun…
I think Jade, Sara, Dawn and I all used the 20″ box. Usually thrusters @ 55#s aren’t be too bad, but the legs got tired on the step-ups pretty quickly making the last couple of thrusters pretty tough.
Looking forward to Thursday’s class! Let’s make it a really tough one!! 😀
Man, oh man…this workout was one tough mutha… (shut yo’ mouth!). 🙂
“Six minutes, six minutes…” 🙂
The thrusters were tough for me (weak on upper body strength). I don’t ever recall doing 135# thrusters…until Tom A. reminded me that I did that weight on that particular exercise before in a past life. 🙂
Overall, while this was a challenging workout (the cleans were the easiest part of the workout), I would like to do this again.
On a side note, I did yoga (with Winnie) last night (7 October) at Vida (at the Metropole location on 15th & P St. NW) since I didn’t make it to Sunday’s class in Bethesda. But I will be back in Bethesda tonight after CrossFit. 🙂
CFDC’s own ODB is…looking forward to tonight’s (8 October) workout. More tire flips perhaps?
…at the very least, all of the masters participants in the class [Tom A., Paul (welcome to DC), and yours truly] were consistent (wrt the number of rounds completed). 🙂
@Peter: You can do that; then, “roll” the bar to your palms as you push up for the thruster (in a manner similar to the push press, push jerk , or split jerk). Keeping your elbows up [I know: it gets hard as you get fatigued (I’m guilty of the same thing)] will help take some of the pressure off of your grip.
I echo those emotions – six minutes seemed short and I was thinking OK this won’t be too hard. Of course with the 135 I barely got three rounds (trying to keep up with Reg and our guest Paul) – Steve O. smoked us with 5 rounds. Damn the step ups were hard – it seemd like it was recruting both quads and th epsoterior chain so all weakness was revelaed.
Sara I am working on th eDbl Unders too – did a metcon last night of 5 x 50 dblU and 50 sit ups- was able to consistently do twosets of 25+ for each round I find that as soon as I get above 25 my legs and CV endurance starts to go really fast.
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