Tagged as: power clean

Power Clean equals explosion

The power clean is critical to sports performance training because it is a scalable way to develop power, writes Mark Rippetoe, of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.

There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes.

The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.

There are a couple of cues that we can use that are most effective:

1. Jump and Land in a partial squat
2. Keep elbows and torso up
3. Stay tight

Monday’s Workout:

Skill of the Week: Rope Climb

Bench (Heavy 4 rep)


Teams of Two- 5000m Row (500m each)

-Partner can do Perfect Push-ups to make up for time (count on a “no rep” if not perfect, exquisite, and beautiful). Each Pushup equals 1m on the Row. Modified will not count.

-20 minute cap.

Tuesday’s Workout

Skill of the Week: Rope Climb

Conditioning: for time:
Power Clean (75% BW)


Is My Progress TOO Slow?

I’ve been CrossFitting for over two years now. Much to my surprise, I cannot handstand walk to the grocery store. My thirteen-year-old daughter did four handstand pushups the other day, on a whim, when I’m still getting past the awkwardness of being upside down. Newer people at the gym sometimes do the same weight as me. Many who started CrossFit the same time I did have had a faster rate of progress and now beat my times in workouts. It all makes me wonder: is there such a thing as progressing too slowly?

It’s not always easy to remember that progress is progress. Ninety-five percent of the time I know that every bit forward counts and is not insignificant. But this doesn’t mean I don’t sometimes compare myself to the best in my gym, the best online, and sometimes the best in the world. The 2012 CrossFit Games are playing on ESPN now and it’s hard to not want to be like those athletes. Most of the photos online of CrossFit women are ones of chiseled beauties who can snatch their bodyweight or muscle up like hell. I wonder how some athletes who started CrossFit six months ago are already Games material when I still feel strict pull ups are a mother-effer.

Sometimes I forget these amazing athletes are not the majority. There are arguably about a half-million CrossFitters at present time at affiliates alone, not even counting people in their home gyms. And only a very small percentage of that number is phenomenal. The rest of us – the majority of us – are average or relatively new, scaling some, many, or all of our workouts. Read More

-Welcome awesome husband and wife duo Jen & Dave to CF Naples!

Tuesday’s Workout

Skill of the Week: Pistol

For Time:

400m Backwards Run

40 Box Jumps (24/20)

30 Toes to bar or Knees to bar

20 Handstand Pushups

10 Muscle ups

Wednesday’s Workout

Lift: Power Clean 7×3


4 rounds for time

25 Double Unders

15 Pushups (hand release)

5 Power Clean (155/95)

We are Crossfitters

Too often clients associate their fitness with being skinnier and watching their weight go down. Don’t be a victim of this. Record your workout performances instead and use this scientific data as your fitness barometer. It’s okay to be weight-conscious, but be careful of being addicted to a false indicator of fitness. We are Crossfitters. We build muscle, we produce power. You will know when you are fit. You will know that regardless of what the scale says you just PR’d by 100 points on Fight Gone Bad or dropped your Fran time by 45 seconds. Then I’ll ask you again if you care how much you weigh.

-Measuring Your Success, Coach K (Dec. 27, 2007)

…coming up Monday

Skill of the Week: Power Clean

Behind the Neck Push Press 5 x 5

5 minute AMRAP: Max Burpee Pullup


5 minute AMRAP: Max Burpee Box Jump

Think Meal 1, Meal 2, Meal 3 NOT Breakfast, Lunch…

Just because it’s called breakfast doesn’t mean you have to eat things other people eat for breakfast! In our culture, breakfast usually means a processed carb-fest. However, you will have to buck the popular culture somewhat when it comes to breakfast. Remember, if you want a different result than the norm, you will have to do things differently than everyone else!

There are two ways you can go about this– The simple one is to get used to eating foods not traditionally thought of as breakfast in the morning. This can really save time if you happen to have leftovers. The second option is to cook your protein and vegetables in a breakfast style.

1) Start by selecting a protein source. Leftover meats work really well for breakfasts.

2) Then select some vegetables.

3) Add your fat as needed. Add more cooking oil (usually olive oil or coconut oil) if my daily fat needs are higher. Remember, fat is your primary source of fuel.

4) Finally, the spices. This will really make the difference in your meal. With different spices, this very same base recipe can be quite different. There are several spice combinations that you can try: add soy sauce (wheat free tamari) and sesame oil for an Asian flavor. Add tomato sauce, basil, and oregano for an Italian dish. Cumin, chili powder and oregano for a Latin meal. Curry powder and ginger for an Indian flavor. Countless spice and herb combinations are possible, expand your horizons and try new combinations. Depending on what you use as your protein source, some spice combinations will work better than others. If you want to give the meal a more traditional breakfast flavor, chopped bacon or ham will work well.

5) Another tip is to bulk cook, making a large enough batch so that you have leftovers for the coming mornings. This can really save time in the long run.

Sue patiently waiting her turn to complete 100 Pullups!

Tuesday’s Workout

20 Rounds (CAP):

  • 5 Wallballs (20/14)
  • 3 Hand Stand Pushups

Skill of the Week: Hollow Rock

Wednesday’s Workout

3 Rounds (No CAP):

  • 200 meter run
  • 5 Power Cleans (135/95)
  • 10 Box Jumps

Skill of the Week: Hollow Rock

Athlete Spotlight: Craig Connolly

This week is going to be Craig’s last week with us before he goes off to wrestle in college. It has been a pleasure working with Craig this past year-and-a-half. He’s both physically and mentally stronger because of his hard work and dedication. We’re going to miss his screams, moans, and hilarious attire! Be sure to show Craig some love this week before he goes!

Hometown: Middle Island, New York
Age: 18
When did you first start training at CF Naples?: March 1st, 2011
Favorite WOD: Well besides “Craig” designed specifically for me, I enjoy any workout with running, pullups and body weight movement!
Least Favorite WOD: Workouts with heavy loads and anything with row… row is my kryptonite!

Tell us about you sports & fitness background: I’m a wrestler; I’ve been wrestling for 6 years, I wrestled at Gulf Coast HIgh School and now I’m taking my talents to Central College in Pella, Iowa to elongate my career. Since I wrestle I’m usually in good enough shape.

How did you first get exposed to CrossFit? My old wrestling coach, Edwin Rey, introduced me to CrossFit last year and said it would help me gain strength for wrestling, he wasn’t kidding either!

Take us back to your first WOD… what was it, and how did it feel? The first workout I can remember coming I remember being pretty nervous. The workout was 5-10-15-20-25-20-15-10-5 Double Unders unbroken; I made it up to 10 the first time. From there on out I stuck with it, learned that I could actually have fun here, and everything has gone for the better since!

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Well before I wasn’t really strong at all, I wrestled 125 my junior year, and didn’t do as well as expected because I was tired and weak all the time. Then after doing a solid 8 months of Crossfit, I felt alot stronger and wrestled 138 my senior year, that says it all right there, I put on 10-15 more pounds of muscle on me in 8 months. I can’t thank you guys enough! Also, I bench press anytime I can find a bench and for never doing bench at Crossfit, my strength numbers have gone up tremendously!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I’ve become more mature and grown in patience. CrossFit has inspired me in many ways to always go out and perform at max output each day. I also learned how to take advice from two great coaches and I wouldn’t be anywhere close to what I am today without the help of Mario and Tara, every athlete is really lucky to have the two of them as their coaches!

Please share with us any favorite CrossFit / CF Naples moments: The Baseline Challenge was pretty cool, I didn’t think of it as anything special at first getting 4:10 on the workout, but then after getting many congratulations from everybody and when I saw my name up there for the top time I realized that it’s a pretty big deal, hopefully some one can top that time so I have something to look forward to when I come back in December!

Any advice for people just getting started?: Don’t get discouraged when you see the advanced athletes at CrossFit tearing through a workout, they were at square one at one time too. What I’ve come to realize, is that Crossfit is alot like golf, it’s not you against the rest of the field, it’s you against the course so just go for your own personal records, and if your happen to get the fastest time in the gym, that’s a plus!

What are your hobbies, interests and/or talents outside of CrossFit?: I enjoy wrestling, playing pick-up games of basketball, Xbox (NBA 2K12 the most), running, reading books, listening to music, working out, and tweeting!

-Craig taking a stroll

Saturday’s Workout

Make-Up Day

…coming up Monday

10 rounds for time of-
3 Power Cleans 75% body weight
4 Handstand Push-ups
50 m Sprint
Post total time.


What’s Your Baseline?

Lighter By CrossFit Lisbeth 

If you don’t believe in magic, you can never see magic.
If you don’t realize you’re lost, you might never be found.
If you think you already know everything, you can never learn anything.
If you think you’re already there, you have no idea how far you could really go.
If you think you are already the best, you can never get better.
Abandon the ties on your own mind. Adopt a beginner’s stance. Drop all the baggage you’ve been dragging along. Free yourself.
Now, put your hands on the pull-up bar … and open your ears. You’re lighter than you’ve ever been. Set a new PR here — and in every part of your life. Listen, and learn. Then do. And, always, help the others.
Start again, today.


Get Fired Up!! Our Baseline Challenge is right around the corner!

Have you been doing your “homework”?! The PR bell is going to be ringing out of control this weekend!!!

We are really excited for you guys! Their will be so much going on. DJ, Food, Prizes!!

Bring your friends and family to watch you tear it up! Oh…

Did you see the shirts you’ll be getting for particpating…their sweet!!

Tuesday’s Workout

90 Second Run/Sprint
90 Second Air Dyne
90 Second Row (Calorie)
90 Second Double Under

-2 Sets on Each Station, then rotate

-Rest 1 Minute

…coming up Wednesday

“Walking Randy”

75 Hang Power Snatches, Boys 75#/Girls 55#
Every time you set the bar down handstand 10 m.

Junior Varsity:
75 Hang Power Snatches, 45-55#
Every time you set the bar down handstand walk 10 m

75 Hang Power Snatches, 25-35#
Every time you set the bar down handstand walk 10 m

50 Hang Power Snatches, 10-15#
Every time you set the bar down Bear Crawl 10 m

35 Hang Power Snatches, pvc-5#
Every time you set the bar down Bear Crawl 10 m
Cash out