Wednesday, December 29, 2010

Posted by on Dec 28, 2010 in WOD | 16 comments

Hang Squat Clean
Find 1RM
then
15-12-9
Power Clean 135#/95#
Front Squat 135#/95#
Ring Dips

16 Comments

  1. I love that article!! I think I’ve read it at least 10 times since the first time I saw it! Crossfit curvy SHOULD be the way to look!! There’s nothing attractive about a girl who couldn’t blow her way out of a paper bag lol!

  2. I agree, athletic is awesome. Also 2x ring dips? As in 30/24/18?

  3. This looks like a killer

  4. Yup… but upon further thought…. I’ll make that a one for one

  5. I had the exact same trying-on-all-my-pants-and-skirts moment and then freaking out because only one of my skirts fit!

  6. okay, i went to the doctor this morning to chat with him about my cholesterol levels. In July my bad cholesterol was 4.94, now it’s … 2.7!!! He was amazed how much i lowered it on my own!! Told him what i was doing with diet / exercise so he weighed me and i’m down 22 pounds but that doesn’t include the muscle that i’ve built since starting at the gym…

    I am so OKAY with having more muscular thighs and more all over muscle… so freakin what if i have to buy pants to fit my thigs 🙂

    Mike / Amy, i can’t thank you enough for all the pushing and encouragement!

  7. WTG SHERRI, Congratulations. What an inspiration and role model you are for us newbies. I’m so excited for you. Keep up the great work.

  8. Awesome job Sherri!!

  9. I have a pair of Pendlay 2010 Women’s Weightlifting shoes (size 5 women) for sale if anyone is interested. They are brand new, never been worn. Would like to get $120 plus the shipping.

    Here’s a picture – http://www.againfaster.com/storage/WomensGrayPink.jpg

    Shoot me an email if interested.

  10. Hang Power Cleans:
    3-4 sets of 5 with weights between 65-145 then,
    155, 165, 175, 185, 195, 205, 215, 225(f), 225(f), 225(f)

    Front Squat was the limiting factor on the middle 225 attempt. Missed the first one completely, FS got stuck 2″ out of the bottom and I dropped it, and missed the third completely. Happy with 215!!!

    WOD: 14:58 as Rx’d, but too much resting

    This WOD performance brought to you by Peanut M&M’s, Mike&Ikes, too much coffee, beer, and various turkey/ham dinners.

    Great to be back!

    • Worked on hang SC up to 205lbs then stopped there to get WOD going. Been anxious about the squat component of these lifts. Today started to conquer the fear.
      After WOD continued lifts with Greg. Got 225 and wanted more. Thought I’d leave it at that for now.

      WOD – 8:05 Rx’d

  11. Started with 3 sets of 7 deadhang pull ups.

    Only took the hang squat clean to 135, but plenty left in the tank.

    WOD 14:40 @ 115lbs, ring push ups instead of dips.

  12. Sherri, that’s amazing! Congratulations.

  13. Wow Sherri! You define evidence based fitness that is absolutely incredible, you want to talk about setting an example for everyone else in this gym, awesome stuff!

    What was not awesome was this WOD, my diet and lack of exercise over the past few days caught up to me for sure, way too many breaks and not a particularly great effort on my part tonight, good to get back in though and to start eating properly again. WOD was 10:32 as rx’d.

  14. And by ‘Hang Power Cleans’ I meant ‘Hang Squat Cleans’ 😀

  15. Great Job Sherri!

    This workout felt painful. It was my first one after Christmas and I will still feeling the peanut butter balls that I ate. I am sore today.

    I played with the technique on the hang squat cleans, I only went up to 95lbs before the WOD started..I kept wanting to skip the squat, but I can see how I could seriously increase my make clean with this.

    I used 75lbs for the WOD – I wanted to be able to walk today. The cleans were easy, but I really felt the squats. I did the ring dips with band assistance. They felt easy at first, but they got hard fast. I think my time was 12:36…and I am still feeling the squats and ring dips today.

Hang Squat Clean
Find 1RM
then
15-12-9
Power Clean 135#/95#
Front Squat 135#/95#
Ring Dips

16 Comments

  1. I love that article!! I think I’ve read it at least 10 times since the first time I saw it! Crossfit curvy SHOULD be the way to look!! There’s nothing attractive about a girl who couldn’t blow her way out of a paper bag lol!

  2. I agree, athletic is awesome. Also 2x ring dips? As in 30/24/18?

  3. This looks like a killer

  4. Yup… but upon further thought…. I’ll make that a one for one

  5. I had the exact same trying-on-all-my-pants-and-skirts moment and then freaking out because only one of my skirts fit!

  6. okay, i went to the doctor this morning to chat with him about my cholesterol levels. In July my bad cholesterol was 4.94, now it’s … 2.7!!! He was amazed how much i lowered it on my own!! Told him what i was doing with diet / exercise so he weighed me and i’m down 22 pounds but that doesn’t include the muscle that i’ve built since starting at the gym…

    I am so OKAY with having more muscular thighs and more all over muscle… so freakin what if i have to buy pants to fit my thigs 🙂

    Mike / Amy, i can’t thank you enough for all the pushing and encouragement!

  7. WTG SHERRI, Congratulations. What an inspiration and role model you are for us newbies. I’m so excited for you. Keep up the great work.

  8. Awesome job Sherri!!

  9. I have a pair of Pendlay 2010 Women’s Weightlifting shoes (size 5 women) for sale if anyone is interested. They are brand new, never been worn. Would like to get $120 plus the shipping.

    Here’s a picture – http://www.againfaster.com/storage/WomensGrayPink.jpg

    Shoot me an email if interested.

  10. Hang Power Cleans:
    3-4 sets of 5 with weights between 65-145 then,
    155, 165, 175, 185, 195, 205, 215, 225(f), 225(f), 225(f)

    Front Squat was the limiting factor on the middle 225 attempt. Missed the first one completely, FS got stuck 2″ out of the bottom and I dropped it, and missed the third completely. Happy with 215!!!

    WOD: 14:58 as Rx’d, but too much resting

    This WOD performance brought to you by Peanut M&M’s, Mike&Ikes, too much coffee, beer, and various turkey/ham dinners.

    Great to be back!

    • Worked on hang SC up to 205lbs then stopped there to get WOD going. Been anxious about the squat component of these lifts. Today started to conquer the fear.
      After WOD continued lifts with Greg. Got 225 and wanted more. Thought I’d leave it at that for now.

      WOD – 8:05 Rx’d

  11. Started with 3 sets of 7 deadhang pull ups.

    Only took the hang squat clean to 135, but plenty left in the tank.

    WOD 14:40 @ 115lbs, ring push ups instead of dips.

  12. Sherri, that’s amazing! Congratulations.

  13. Wow Sherri! You define evidence based fitness that is absolutely incredible, you want to talk about setting an example for everyone else in this gym, awesome stuff!

    What was not awesome was this WOD, my diet and lack of exercise over the past few days caught up to me for sure, way too many breaks and not a particularly great effort on my part tonight, good to get back in though and to start eating properly again. WOD was 10:32 as rx’d.

  14. And by ‘Hang Power Cleans’ I meant ‘Hang Squat Cleans’ 😀

  15. Great Job Sherri!

    This workout felt painful. It was my first one after Christmas and I will still feeling the peanut butter balls that I ate. I am sore today.

    I played with the technique on the hang squat cleans, I only went up to 95lbs before the WOD started..I kept wanting to skip the squat, but I can see how I could seriously increase my make clean with this.

    I used 75lbs for the WOD – I wanted to be able to walk today. The cleans were easy, but I really felt the squats. I did the ring dips with band assistance. They felt easy at first, but they got hard fast. I think my time was 12:36…and I am still feeling the squats and ring dips today.