Tagged as: power clean

“Ice Monster”

Friday, January 20, 2012

Paleo Challenge Blog (Day 12)

Everything we do is scalable. Women, children, obese, elderly, wounded warriors, Moms, special forces, elite athletes are all doing Crossfit.  Workouts are modified as needed to be accessible by anyone yet challenging to everyone.  The CrossFit community is accessible to children, senior citizens, morbidly obese, and handicapped.  CrossFit is also the conditioning system of choice for SWAT teams, military special forces, Olympians, and professional athletes.  Like singing, it takes a moment to learn, and a lifetime to master.

Rob is the man. Most humble guy you’ll ever meet.

Today’s Workout

Skill: Power Clean, Squat Clean, Jerk, Thruster

800+ meter wall with Medicine Ball
Max reps Barbell “Ground to Overhead”

  • Level 3 (200/135)
  • Level 2 (135/95)
  • Level 1 (95/55)

Cash out: Hand Stand and Dips skill work

Friday, January 6, 2012

Along a continuum of speed and strength. The clean and jerk is a speed-strength movement. What that means is that speed will always trump strength in this movement(especially when “catching” the barbell in the rack position). From the ground to the rack position speed is your primary locomotive. Once the barbell is caught in the rack position-no matter what depth it is caught in- the movement becomes a strength movement. That means it’s time to brace the load, be explosive, but patient, understanding you are now front squating a heavy load. Clean and Jerks got nothing on us!

Workout of the Day

Strength/Power: Clean and Jerk 1RM
3 rounds for time of-
800 m Run
21 Power Cleans, 155 lbs

Wednesday, December 14, 2011

Saturday we will being doing the infamous “12 Days of Christmas” workout followed by a 1 hour long FREE Paleo Seminar at 10:30. We will be providing snacks. Question and Answer to follow. Bring a friend.
Strength: Power Clean 1RM
  • 10 Front Squats 115/75
  • 25 Jump Overs
-rest 1minute between rounds
Sometimes watching someone else do it makes it so much easier to learn and achieve.

Tuesday November 22, 2011

Practice: Variation Pullups

Work on: Deadlift, Power Clean

Work out: 

7mins: 5 Deadlifts (heavy), 10 Clapping Pushups

Rest 5mins

7mins: 5 Power Cleans (135/95), 15 Situps

 Don’t forget to drink water today. Rain or shine it’s always a good idea.


Skill: Barbell Complex
Strength & Conditioning:
“The Bear”
5 rounds: 7 consecutive reps: add load between sets when possible: you cannot drop the bar during the set.

Push Press
Back Squat
Behind the Neck Push Press

Go for max load.

WOD demo: The Bear

When we say “suffer” we don’t mean the kind of torture emulated by mobsters. We speak of suffering in the form of sweating, high heart rates, and heavy breathing. Getting comfortable with that oh so uncomfortable feeling is a difficult task. Not only do we ask you to push through the thoughts of quitting, we ask you to push hard until those feelings go away. The saying is true, “pain is temporary, but pride is forever.”