Aug 5, 2025
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Today was a power cleans and benching kind of day
Great workout this morning. Warmup included a bunch of medicine ball + kettlebell work, which was surprisingly fun. Turns out, wall balls give you a very negative perspective on the medicine ball. ;-)
Main workout was six rounds for time of:
4 power cleans (75 pounds for me, still focusing on technique)
8 american kettlebell swings
12 lateral burpees over the bar
13:18 and felt like I hit just the right amount of weight and speed. Now that I’m focused on eating a little better, I’m feeling pretty incredible at the climbing gym and crossfit gym, so that’s a definite win.
WOD #4 - 12/11/17
Had some bad sleep Saturday night, so I wanted nothing more then to sleep in all day today. But Alas, crossfit and work calls.
We were supposed to do squat cleans for both the pre-WOD and WOD, but due to my poor squat mobility I did Power cleans instead. Pre-WOD did a 12 minutes EMOM, where we did 2 reps every minute on the minute.
Wod was Crossfit Open 16.2. I scaled down even extra because I didn’t think I could finish the standard L1 scaling in time.
15 knee raises
25 single jump ropes
Power clean in decreasing rep / increasing weights. 15 @ 45lb, 13 @ 50lb, 11 @ 55lb, 9 @ 60lb, 7 @ 65lb.
The way the WOD works is you only have 4 minutes to do one round and the next round you decrease power clean reps, but increase weight. If you don’t finish a round, you stop. I didn’t expect myself to finish under four minutes, but with this scaling I did. So I made it through all 5 rounds which was fun, even though I was doing half as many reps as the rest of class.
Oly 9/19/2017
Power clean + power jerk (2+2): 1x35kg, 1x45kg, 1x48kg
Power clean w/pause at hip + power jerk (2+2): 1x48kg, 3x52kg
Clean pull w/3s pause at shrug + on toes: 1x3 52kg, 1x3 59kg, 1x2 67kg, 1x2 74kg
Working on my bad habit of letting the bar drift way out in front of me when I pull. Got some work to do!
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Guess who forgot to record all of my workouts for the past week...😑
WOD #9 - 12/21/17
My last workout of 2017! How crazy!
It was a pretty decent workout. Pre-WOD was handstand “play” time. That pretty much translated into those with gymnast backgrounds walking around on their hands, while the rest of us gaped. I practiced holding myself upside down with my toes on a box.
WOD was pretty simple and sweet. I went heavy (for me) and took it slow.
15 Power Cleans @ 45lb
5 Dumbbell Push Press @ 20lb
10 Power Cleand @ 55lb
10 Dumbbell Push Press @ 20lb
5 Power Cleans @ 65lb
15 Dumbbell Push Press @ 20lb
10lb DB are too easy, but 20lb are too heavy for me to strict press. Hopefully I can strict press 20lb db by the end of 2018!