Category Archives: Power Cleans

Affiliate League

Posted on October 1, 2011

Today we hosted our first Affiliate League competition. The mixed (scaled) teams competed first and did great. Then it was time for the Elite teams to compete. I’m on our Elite team. The funny thing is, I don’t FEEL Elite. … Continue reading →

→ Leave a comment

More Galleries

Giving it your all

Posted on April 22, 2011 | Leave a comment

Sometimes in a workout you may know that you could have DONE better, but you also know you GAVE it your ALL. I did that today. We did the 11.5 CrossFit Games Open WOD (20 minutes of: 5 Power Cleans w/ 100#, 10 Toes to Bar, 15 Wall Ball with 15# to a 9 ft target). I managed 8 full rounds plus 2 Power Cleans.

If I were better with lifting heavy, could do Toes to Bar without hesitating at the bottom, and could throw wall balls consistently without having to leap (cuz I’m short) then I know I could have DONE better. I’d have probably gotten 10 rounds or more. But, I couldn’t do all the Cleans unbroken, couldn’t do the Toes to bar without the pause at the bottom to get my momentum again, and I missed several wall balls because I either didn’t throw it high enough or hard enough or it fell and hit me. But, even though I knew I could have done better, I also knew that I gave it my all! I kept moving, tried not to rest too much and at the end I could barely breathe but I kept pushing.

Most of us can’t be good at everything, and I know I have several weaknesses. But, through it all I know that if I keep going, keep trying, and keep giving it all that I can I know that I can get better. So today I was happy with what I did. It doesn’t matter that I COULD have done better….someday I WILL do better….but either way I’ll always give it all I can.

→ Leave a comment

Posted in Power Cleans, Toes to Bar, Wall Ball, Workout of the Day

Sunday, January 9, 2011

Posted on January 9, 2011 | Leave a comment

For Time:
200 Double Unders
200 Wall Ball (10lb ball/10ft)
100 Power Cleans with 95#
100 Burpees
100 Toes to Bar
75 Handstand push ups (2 abmats)
100 Flutter Kicks
100 Hand Release Push ups
50 Tire Flips (not sure of weight, maybe between 150 and 200 #)

Total Time to complete: 2 hours 1 minute even. (done fasted, with only 2 protein only shots prior to wod 1 at 1.5 hrs before and 1 shot during wall ball)

I’m sure that I could have finished this WOD in less time if I hadn’t rested but boy was this one seriously tough WOD. During the Power Cleans I was feeling a bit light-headed but that went away by the end of them. I couldn’t believe it when I was halfway through the power cleans and looked up and the clock was at 49 minutes! CRAZY! But, it was awesome to be able to even finish this kind of wod at all!!

In order to make it through, I just tried to focus on doing everything in sets. I tried doing sets of 10 double unders at a time, 5 wall ball at a time, 5 power cleans at a time, 10 burpees, 5 toes to bar, 10 handstand push ups, 20 flutter kicks, and 5 push ups. Doing the sets dragged it out a bit because I rested almost too much in between, but it also helped keep me going because I knew I could do those few reps at a time and keep plugging along. I noticed that doing so many reps of these things eventually led to me finding efficient ways of doing them, and keeping better form because I got so tired so quickly.

It was a great learning experience. I would do it again, and maybe shoot for doing it a little faster, but I can’t even imagine trying to plow through it and go all out! Maybe some day!

→ Leave a comment

Posted in Burpees, Double Unders, Flutter Kicks, Handstand Push Ups, Power Cleans, Push Ups, Tire Flips, Toes to Bar, Wall Ball

Monday, December 20, 2010

Posted on December 20, 2010 | Leave a comment

Its been awhile since I’ve blogged, but life has been hectic and frustrating with Christmas almost here and my car in the shop for over two weeks, leaving me unable to do all that I need to do to get ready for the Holidays! Because of the stress, I took 5 days off last week and didn’t worry about working out or eating. The good thing was, I ate about 75% well, rather than my previous habits where I’d eat 75% crap!

I got back on track Saturday with a nice, 3 mile run in the cold (trying to burn more fat by wearing light clothes in the cold weather). Then Sunday did a fun Kettlebell WOD outside in the cold – 500 reps no rest, no dropping, doing KB Swings (one or two arm), Snatches, Overhead Squats, Clean & Press, Goblet Squats, or Sumo Deadlift High Pull. I couldn’t believe how sore I was after!!!!

Today I did Deadlift Progressions, getting 4 reps with 215#. I should have tried for 5 but noticed I was putting my low back into it too much and didn’t want to risk injury. After the Deadlifts, I did a 14 minute AMRAP of: 5 Power Cleans w/ 95# and 10 Toes to Bar. I managed 8 full rounds plus 1 Power Clean. Great WOD. (The WOD was supposed to only be 7 minutes, but since I was having birthday cake after dinner I did a double round to help “compensate”)

Over the weekend I began reading Tim Ferris’ book “The Four Hour Body” and I’ve gotten some interesting fat loss tips that I’ve begun implementing to see if they make a difference. I’ll keep eating the way I have been (low carb, less than 100g of Net Carbs) most of the time, and I’ll add in cold baths (around 54 degrees) a few days a week, along with cold workouts or runs done outside or in my garage with summer clothing on. I’m also going to begin taking a protein shot as soon as I wake up in the morning, and I’ll do 60-90 seconds of squats or other exercise right before eating most meals, and lastly I’ll keep my diet soda intake down to 2 cans or less per day (I was up to 4 or 5 cans).

With those fat loss tricks I hope to be able to have an easier time getting down to somewhere between 12 and 14% body fat. It would be nice to see that within a month, but my real goal is to be down there for spring and summer! Right now I’m just testing these tips to see if they make a difference so that when I really do want to push for my goal I will know what works and doesn’t work for me. Winter is a great time to test new theories!

I also spent some time this evening doing some more clean up and organizing of my garage workout area. I put a dresser out there for storage of smaller items, put up a white board, marked a 10ft spot for Wall Ball shots, and got out some more equipment. I am looking forward to doing some WODs out there!!

→ Leave a comment

Posted in Deadlifts, Power Cleans, Running/Sprints, Toes to Bar

Tuesday, November 16, 2010

Posted on November 16, 2010 | Leave a comment

Deadlifts
3 @ 175#
3 @ 185#
6 @ 195#

Then, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans w/ 95# and
Pull ups

I finished the mini-wod in 11:39. I felt pretty good. I half expected my upper body to be really sore from Sunday, but I felt surprisingly good. Maybe all the rolling out with a lacrosse ball is helping. It better be helping because it hurts like mad!!! I am also back on track with my eating and am feeling better. All those carbs for three days solid made me feel really rotten!!!

→ Leave a comment

Posted in Deadlifts, Power Cleans, Pull ups

Friday, October 8, 2010

Posted on October 8, 2010 | Leave a comment

I took yesterday as a rest day because I had gone really hard Tuesday and Wednesday, and although I felt good I don’t want to get burned out. I also want to be able to give it my ALL (plus some) on the days I do workout, so I’m basically going two days on, one day off instead of 3/1, and on my rest day I’m trying to get in some running – either Tempo, easy or Intervals (depending on how I’m feeling). For now it seems to be working!

Today’s WOD:

Power Clean Progressions
12 @ 60#
8 @ 90#
6 @ 95#
4 @ 100#
2 @ 110#
2 @ 120#

Then the Metcon:
3 rounds for time of:
100 m Overhead Walk w/ 85# (Rxd for women was 65#)
25 Push Presses w/ 85# (Rxd for women was 65#)
100 m Sprint
10 Burpees

It took me 24:48, which was twice what most people did, but I went heavy because I’m really trying to work on my strength, especially ground to overhead strength! I’m working those weaknesses! I want to do GREAT at Sectionals next year, not just “good”.

I am still loving the Ketogenic (aka Atkins) diet. My energy is great. My weight/body fat is good. I’m not seeing huge losses pound-wise, but my clothes are so loose now and I think that I am seeing more muscle definition. I bought a tape measure and measured myself at the beginning of this week and will start measuring weekly. I weigh myself every day, but I’m not really paying much attention to that because the last time I was this SIZE I was 10 pounds lighter and had just finished a ten day juice fast. I’m definitely NOT fasting (or even hungry) so the “extra” weight I have at this same size is all muscle. I think that is a pretty cool thing to know I’m ten pounds heavier than back then, but am the same size. I know that I certainly look better – more fit – and I know I’m definitely much stronger and fit than I was back then!

Find me on www.fatsecret.com. My username is CrossFitMom.

→ Leave a comment

Posted in Burpees, Power Cleans, Push Press, Running/Sprints, Workout of the Day