3 rounds for time of:
50 Squats
21 Pull-ups
10 Hang power cleans (m135lb,f:95lb)
Post time and thoughts to comments.
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7:57 am on September 5th, 2008 1
Level II (47lb.& bands) 10:16 This was a great workout. I am just wondering if I am going to have to pay extra for Matt P.’s coaching? Really Matt, I needed the push this morning. Thanks.
8:22 am on September 5th, 2008 2
Man, I’m excited about this workout. I just watched the Nasty Girls video the other day, as a matter of fact. But lately I’ve been specifically thinking about hi-rep squats and pullups, and I almost never do hang power cleans…this’ll be a good challenge.
8:45 am on September 5th, 2008 3
I just wanted to say it was nice to meet the other Sara last night (especially one who spells her name the same way). Our conversation represented exactly why I like the people here so much. Its my little haven in the civilian community where people understand the military, milspouses, and just plain “get it”. Most everyone here is/was military or is/was associated closely with it somehow. It was nice to talk with someone else who had a little Army in their family too.
9:20 am on September 5th, 2008 4
Level II
11:42(95lb, standard pull-ups)
This was a great way to finish the week and finish my grip. Pull ups were the 800lb gorilla in the room. Here is the free advice for the day (and worth every penny) DON’T OVERTHINK THE CLEANS. If you can get into a rhythm that takes advantage of the momentum on the way down to immediately go straight into that next dip drive and then at the top drop down (that’s an extra 4 to 6 inches you don’t need to throw the weight). Remember, that this movement is just you picking up something heavy from hip level to shoulders level. (Picture pulling 10 little kids to safety who fell into the orca tank at Sea World with a frustrated and carnivorous Shamu or picture your body as a spring and your arms as rubber bands, whatever works) Test drive the weight you’re going to use. If you go too heavy this workout really becomes something else. One of the things that has shocked me over the last 2 years or so has been the overall increase in athleticism and coordination I have enjoyed and I credit it to movements like this.
9:35 am on September 5th, 2008 5
Level 1
10:31
43lb cleans
10:14 am on September 5th, 2008 6
I’ve been doing the WOD’s as laid out. I’m strong enough for the weights, I just need the occasional rest stop. My question here is, if I do jumping pullups, where does that put me on the workout level scale?
10:14 am on September 5th, 2008 7
Level 2
95 lbs
10:17
11:32 am on September 5th, 2008 8
Come in and you’ll find out, Terry. lol.
Level 2 allows for bands or jumping pull-ups. Level 3, as prescribed, is kipping or dead-hang.
11:59 am on September 5th, 2008 9
Level 3
14:28
12:15 pm on September 5th, 2008 10
Funny…but true.
http://crossfitdelawarevalley.typepad.com/my_weblog/2008/09/the-best-way-to.html
12:35 pm on September 5th, 2008 11
Level 2
12:46
7:29 pm on September 5th, 2008 12
Level 1
7:54
37lb Cleans
7:33 pm on September 5th, 2008 13
Level 3
10:55
8:16 pm on September 5th, 2008 14
Level 1
37#
11:29
Quite disappointed with that time.
9:36 pm on September 5th, 2008 15
Mike
level 2
8:40
95lb cleans
jumping pull-ups
Tami
level 1.75(which is two punds short of level 2)
9:07
53lb cleans
jumping pull-ups
9:37 pm on September 5th, 2008 16
After this little peach I went to work and did another group/team building workout. It went something like this 2 min on/1 min rest (Row, slam ball, 50m sprints, squats, planks, pushups, teeter totter sit ups with med ball, 24″ box jumps, pull ups, and wall ball shots). The really cool thing was that I got paid for it!
7:44 am on September 6th, 2008 17
8:46 L2 – thanks to Mike and Tami for the push!!!
11:10 am on September 6th, 2008 18
Old Lion (aka Gerry )
L2 – 11:47 dh,kp,(jp last round) – 95#
Young Lion (aka Miles )
same as above except 14:4?
needed some time to go throw-up
12:22 pm on September 6th, 2008 19
Right back at ya James – Great Job!
7:10 pm on September 6th, 2008 20
Level 2
14:43 (64lbs and bands)
9:02 am on September 8th, 2008 21
15:49
50 Squats
21 Jumping Pullups
10×115 Hanging Power Cleans