120711:
15 Minutes To:
Practice Cleans
OR
5x Clean Complex: Power Clean+Hang Squat Clean+Squat Clean (increasing weight)
-then-
“Prairie Fire”
12 HSPU’s
2 Power Cleans
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power CLeans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans
Men’s weight: 155
Women’s weight: 105
Hey guys – I have been working out at Petoskey (MI) Cross Fit. Yesterday’s WOD:
Warm-up: 3 rounds
15 resistance push-ups, 8 ring rows, 15 pull-ups, 8 box jumps, 15 sit-ups.
Skill: deadlift to 70%- 165#.
WOD: 5 rounds for time. 400 m run, 15 OHS 45#. 12:08
I miss you guys and that shiny new box. It’s glorious here, though, living on Lake Michigan. We sleep with the windows open and this morning I awoke with a cold nose. Good living. See you in August!
Hi Sue!
Looks like a great workout and warm up!
wow!!
Take care and enjoy your time there. See you soon. Brittany
Worked out at Crossfit Ocean Isle Beach this morning.
Strength: BS Up to 3 @ 165#
4 Rounds of each 4 minute effort
2 min amrap
20 split jumps 10 HR push-ups, 10 pull-ups
Followed by 1 set max effort unbroken FS @ 75#
(FS must be finished within 2 minutes, rest remainder of 2 minutes)
1) 100 Reps + 15 FS
2) 70 Reps + 12 FS
3) 70 Reps + 10 FS
4) 65 Reps + 15 FS
Used a light weight for the triplet and worked on landing in a squat position instead of a sumo, which is my unfortunate habit.
Thanks, Kelly, for the great coaching! xo
Metcon in 8:46 with #55 and no back problems. Yay!
Oh, and pikes.
Clean Complex:
85-85-90-110-110#
“Prairie Fire”
21:42 RX
Last time I did this was October 10, 2011:
77# power clean/ blue & red bands
13:56
So I’m pretty happy with this. Need to work on PC form. Thanks David for the coaching!
10:08 125 # for PCs
good job!
Miracles do happen. I was able to do a few HSPU a few years ago, but had some shoulder issues and have been using bands since – never done HSPU in a workout. Well the new gym has no bands. So I tried with one abmat – got the first 12 unbroken and that gave me the confidence for rest of workout. And was able to do this one RX – so stoked!!!
RX (with one abmat) – 11:25
U rocked this WOD! HSPUs for now on:-)
That’s awesome Bryan!!
Congrats Bryan! It was awesome to witness that milestone for you… Me and Kelly were joking about never having seen you smile so much in a workout. Great Job Bro!
Necessity is the mother of the HSPU. Congrats!!!
“Prairie Fire” is prob one of my favorite workouts! Not sure of time, but did 55# strict push press in place of HSPU and 75# power cleans.
Only did power cleans and squat cleans for the wt lifting portion (up to 85#). Hang cleans scare me since I can no longer see the bar in that position 🙂