Wall Climb and Squat Clean Fitness Workout #127

Day 5/112

INTENSITY:
21-15-9 Reps of
Wall Climbs
Squat Clean (95/65)

RESET:
1 Bridge-Up and Hold, Max
Cobra Pose 60s Hold
20 PVC Pass-Throughs
20 Sit-Up to Straddle
1 Bridge-Up and Hold, Max

2013 Regionals Series - Fitness Workout #97

Day 17/58

INTENSITY:

CrossFit Games Regional Event #7
4 Rounds for Time:
15' Rope Climb, 2 ascents
100' sprint
4 Squat Cleans (225/135)
100' sprint

RESET:
2 Rounds of:
250m Light Row
25 Double Unders
10 KB Windmills, alternating

Klepto Fitness Workout #80

Day 110/112

INTENSITY:
From CrossFit.com earlier this week -

"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

RESET:
10 Minutes, leisurely hip mobility...LOL (see video link)

http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for.html

The CrossFit Clean - what are the standards?

A question was raised by some trainer friends of mine about what CrossFit considers "the standard" for the Clean. Away from the CrossFit world, I think most people agree a solid rack, with the arms parallel to the deck are generally required for a strong, complete Clean position.

In fact (as Ryan Kittrell, Level 1 CF Trainer was kind enough to Google up): "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." ---Rippetoe

The 2012 Games recently displayed the standard as basically having the elbow in front of the bar. In this video, I explain my thoughts on the CrossFit Clean and a few differences between the actual "Rippetoe" definition and the standard at CrossFit.

Elbows are good - but the head is NOT neutral. Judging by this stance,
he appears to be a little far forward  and above that 90-degree sweet spot

Virtually NO rack at all. What's worse is this gal is posing
for a model-type picture, presumably demonstrating the Clean

I think this may have been at CrossFit regionals or maybe even
the CrossFit Games. This, in my opinion is NO REP. The elbows
are down and the knees are WAY forward. Poor form if nothing else

Just. Freaking. Awesome.

A progression picture. The top is AFTER, the bottom
the BEFORE picture.

17 OCT 2012 - Squat Clean Thrusters and K2E

INTENSITY:
5 Rounds for Time of:
7 Squat Clean Thrusters (135/95)
9 Knees to Elbows

RESET:
20 Suspended Mountain Climbers
20 Landmines Press (45/25)
20 Samson Lunges

Correcting my Squat Clean?

So, I had an epiphany this afternoon after reviewing some of my self-filmed lift videos..

I was going for max squat clean / clean / full clean (whatever YOU call it) the other night. This is about mid-way through my workout where I feel it was heavy enough to show my form under LOAD, yet light enough in the max effort series that my form was not yet breaking down.

Imagine my surprise when I watched this video and saw what (hopefully) you see in my form! This video will definitely help me out in my future lifts!

Take a video of your Clean, send it up to me and let's talk about how you can improve!

04 AUG 2012 - AMRAP Squat Clean, Box Jumps, OH Walking Lunge

INTENSITY:
AMRAP, 15 Minutes
2 Squat Clean (185/135)
4 Box Jumps (30/24")
6 OH Walking Lunge Steps (45# plate/25)

RESET:
500m Row, then:
2 Rounds, 10 Reps of:
Spiderman Lunges
Bench Dips
Landmine Press (45/25)

11 MAY 2012 - "Badger"

HEAVY:
Rest Day

INTENSITY:
"Badger"

Complete three rounds for time of:
30 Squat Clean @ 95/65
30 Pull-ups
Run 800 meters


RESET:
Walking Lunge AFAP (As Far As Possible...without taking a break)
Bear Crawl (same distance)
20 Around The Worlds, Alternating direction

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December, 2007

31 MAR 2012 - SVGFIT "Toner"

HEAVY:

Rest Day

INTENSITY:
SVGFIT "Toner"
3 Rounds for Time of:
27 Calorie Row
20 Squat Clean (155/115)
9 Bench Press (155/115)

RESET:
2 Rounds:
10 Spiderman Lunges (1 Leg, 1 Rep)
Squat Bridge, 60 Second Hold
10 V-Ups
Plow Pose, 60 Second Hold

Note reads: IN MEMORY OF LTJG FRANCIS TONER, USN. KILLED IN ACTION 27 MARCH 2009, BALKH PROVINCE, AFGHANISTAN. "NON SIRI SED PATRIAE" NOT FORGOTTEN!

Translation - "Not for Self, but for Country"

USN LTJG FRANCIS TONER, in memoriam - 26, of Narragansett, R.I.; died March 27, 2009 when an Afghan National Army soldier opened fire on personnel assigned to Combined Security Transition Command — Afghanistan at Camp Shaheen, Mazar-E-Sharif, Afghanistan. Also killed was Navy Lt. Florence B. Choe.