Miranda Oldroyd, of CrossFit HQ, shares some super helpful tips on how to more efficiently complete the Clean.
She also utilizes my buddy, Zach Forrest (Owner of CrossFit Max Effort in Vegas), to show how it’s done right!
What do you think of this video? Any additional thoughts or questions?
This week started off with some heavy work right out of the gate! After working up to a new 1 rep max squat clean, we threw in some heavy squat cleans into the workout, too. Well played, Orion. Well played.
Today, every single person PR’d in their squat clean except for one. And by at least 10 pounds, too! The one person who didn’t PR, tied their PR. That was CC. He pulled 275 off of the ground. TWO HUNDRED and seventy-five pounds. Yeah. he’s strong.
The workout consisted of 135lb squat cleans, which is heavier than most people in class tonight have ever done a workout with 55 reps. It was intense, but a lot of athletes did their first Rx with that weight! GREAT JOB, everyone!
Workout of the Day
Strength:
Squat Clean: 3×3 warm-up then 5×1 establish new max
WOD:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135#/95#) / 150m Run
Thanks to Orion for filming today!
Today, we lifted for heavy 1-rep maxes on Squat Cleans as the strength portion of the class. Christian decided to pick up 275lbs off of the ground. It’s not a big deal… but it kind of is!
Orion said that over 85% of our athletes hit new PR’s today (including yours truly)!! Awesome job, team!
Workout of the Day:
Strength
Squat Clean 5×1 @ 85% then 5×1 establishing a new max.
WOD
As Many Rounds as Possible in 10 Minutes
5 Power Cleans / 7 Burpee Pull-ups
Nothing like tossing up 205lbs a bunch of times if you’re CC. So many athletes went big on the weight for their Power Cleans. Great job, everyone!
Then it was onto the Burpee Pull-Ups for 7 reps per round.
Now the highlight of the day for me. Annie has only been CrossFitting for a few months, but please do me a favor and look at this form on her Power Cleans!! SO awesome. 🙂 She is making so much progress in so little time. Great job, Annie!
Team CrossFit Lakewood is at it again, this time with the third workout of the 2011 CrossFit Games Open.
One more time, the workout was as many reps in 5 minutes as possible of 165lb/110lb Squat Clean and Jerks.
Two heats of athletes lifted on Saturday, and the energy was high! Check out the video below and see how much fun we have together. Great job, team. Let’s keep it up! WE’RE HALFWAY THERE!
*****Highlight of the day for me*****
Drew Vance, aka Dru-Tang, hit a HUGE personal record for his Clean and Jerk today meeting the prescribed weight of 165lbs. He then went on and did it 3.5 more times! AWESOME!
Then on Sunday I decided that I had a few more reps in me, so I wanted to give it another go. A HUGE thank you to Megan for being willing to head to the gym to be my official judge/counter. (I ended up getting 4.5 more reps then attempt #2!)
Well Alec, I’m not sure if this counts, but I had a pretty embarrassing moment happen during this morning’s Drive Time with Smashby. I listened to Toto’s “Africa” last night, and when Men At Work’s “Land Down Under” came on, I said it was by Toto. Le sigh.
So I’ve had more people talk to me about Drive Times, I had Jen Silva suggests some names for the show and I’m just about out of topics to discuss. Keep ’em coming, folks.
Today, I decided to devote a little bit of time to talk about WOD #3 of the 2011 CrossFit Games Open, strategy, thoughts, etc. Enjoy!
Tuesday night, Workout #3 of the 2011 CrossFit Games Open was released, and reactions are mixed in the CrossFit Community.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg) / Jerk (165lb / 75kg)
One rep would basically just mean the athlete was able to Squat Clean the weight, but not lock it out overhead. This means that each “Round” is a successfully completed Squat Clean done any way (Squat Clean, Power Clean to Front Squat, etc) followed by a Jerk (Shoulder to Overhead, really). There will be a lot of people out there that at least start off with a Full Squat Clean Thruster.
Here’s our very own Greg Walker showing you all what a Squat Clean Thruster looks like. Keep in mind he weighs 152 pounds, but he’s throwing 165 pounds over his head like it’s nothing. WHAT A BEAST!!
IMPORTANT NOTE on Range of Motion and Judging:
At the top of the jerk movement, the barbell needs to be in line with the athlete’s HEELS. Make sure we’re not counting reps that are locked out in front of the toes!
Check out the video below from CrossFit clearly outlining the expectations for WOD 11.3.
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