Wednesday: 110727

Posted: July 26, 2011 by Todd Katz in WODs
Tags: ,

For time & technique:
21-15-9
2 Position Power Clean 95/65
Weighted Situps 25/20

Post time & thoughts to comments:

Coach’s Notes: For the 2 Position Power Clean, your first clean is from the floor, your 2nd clean is from the hang position. (don’t regrip on the floor, regrip in the crux of the hip if you have to). Start the movement in the hook grip!!! Make sure you come out of the hook grip and receive the bar on the shoulder for each movement. To further clarify, in the first set of 21, you are actually doing 42 reps or stated another way, each 2 position power clean is considered 1 rep for the purpose of this workout. Focus on the movement out of the hook grip and receiving the bar on the shoulder… also focus on generating speed through the middle and fast elbow turnover. Check out Dimas at about 50 seconds into this video.

Comments
  1. Jess says:

    I just ran into an emergency and won’t be using my 6am spot.

  2. Nicole says:

    Hope everything is ok

  3. Jason Schneider says:

    i’ll take it. hope all is okay

  4. Tim N says:

    Hi Todd – too sleepy for 7am class – hopefully make it tonight.

  5. Leigh N says:

    Thats Leigh above

  6. jeanney says:

    Todd – sorry for missing the 6 am – I just couldn’t get up.

  7. 12:32 Rx (420)…on first set of situps on number 10 looked over and saw the slam ball laying next to me and said shit…

  8. Matt V says:

    12:14 RX…didnt rush it, worked on my form

    max distance 50 strokes rower = 724m

  9. RichW says:

    16:48 75#
    Notes: Coach had me start with my hips lower to stop my back from leading. Per video evidence, this helped quite a bit with my floor to mid-thigh. Thanks Todd!

    592m Row

  10. Nicole says:

    Breezy WOD on this beautiful moring: MOD

    440m run
    42 weighted sit ups 20#
    440m run
    30 weighted sit ups
    440m run
    18 weighted sit ups

    9:42

  11. dina dew (pebs) says:

    14:39 RX

    Only slight (but oh so important mods needed): do not raise back until bar over knees (keep chest over bar). My observation: Faster elbows.

    485 row (50 strokes)

  12. Frank says:

    15:53 Rx

    Pull with straight arms and hip explosion – no arm bend. Fast elbows. Boom!

    441 m

  13. Kevin P says:

    11:25 Rx
    Coaches notes: Keep chest over bar until the bar is past the knees
    My Notes: Need more of a squat to catch the HPCs

    I think one of my post-WOD box jumps on 48″ counted, which would be a PR. That was dynamic. Max static is … 45″ I think.

  14. Kevin P says:

    540m on the row

  15. bwhiteman says:

    8:11 Rx with a 26# kb.
    Row: 630m 1:45

    Notes: Finally feeling a more explosive second pull rather than pulling from the floor. My elbows are still slow.

  16. nate says:

    10:42 @ 75 lbs 638 on 50 pull row*

    I think the rower was set up to measure feet or something because that distance seems way too high?

  17. Robert says:

    13:34#63
    I’m back!

  18. Cage says:

    10:45 and 30lbs slam ball situps.

    Worked on form big time, still think it sucks.

    Great job today 7am, Stamper you are the man!

    Thx TK much appreciated!

  19. Catelyn says:

    13:49 at 55#

    375m on 50 stroke row

  20. stamper says:

    11:32 Rx .. and post-0700 WOD did Week 1 Wendler Bench 5/3/1

    5 reps of 120
    5 reps of 145
    8 reps of 165

  21. Jon says:

    13:something, no rush today.

    Things to improve on: slow down coming off the floor. The video I saw showed about 20 seconds of rounded back, hands on the bar thinking, then in about .2 seconds I dropped my hips, straightened my back and cleaned the weight.

    I could also make a few adjustments in the starting position to make my shins more vertical.

    According to the bruises on my deltoids, I’m getting my elbows around fast enough and catching the bar correctly.

  22. Rod says:

    14:50 63#, sit-up 20# ball

    50 stoke row done (can’t remember the total meters but averaged 1:58 to 2:02 minutes)

  23. Nelson says:

    12:15 at 75#
    Row was 532

  24. Lauren says:

    10:24 @ 53#
    Row 403

    Could have done Rx, but this was my first power lift in almost 2 weeks, so I went light.

  25. dan says:

    15:45 @ 65# – move the elbows all the way around , faster
    row : 350

  26. H says:

    I’m home sick. I wont be making noon class.

  27. hilz10 says:

    11:37 RX +488m row

    Thank you Darby for counting/coaching, good luck this weekend chica! <3

  28. clawson410 says:

    12:43 RX
    398

  29. John P says:

    15:26 Rx + 506m row

  30. John Biondi says:

    18:55

    10 Days off was the stupidest thing I’ve done in my recent history.

    Where did the idea for the rows come in? Did not see it in the WOD.

  31. Dueweke says:

    17:02 with 55# and 20# slam ball sit ups. Worked with Todd on keeping my knees back (thanks coach!)

    Rowed 298m – Need to focus on strength, not speed in my rowing.

  32. Haley says:

    14:05 Rx
    (384 row)

  33. Step says:

    7:59 Rx (per the video I need to work on patience..shocker)
    514 row

  34. lezero says:

    technique horrible…work in progress..if we ever do reverse curls, i will crush it
    Cage, thanks for the air shot of Patron

  35. rebecca b says:

    Crossfit OBX
    800m run x 3 – 2 minute rest in between each 800m
    This box doesn’t have a big clock so the coach just kept a stop watch running. best guessimate
    1st – 3:50
    2nd – 4:00
    3rd – 4:00 ish

  36. Kate P says:

    Swim WOD:
    5 rounds of:
    75 on the 1:30
    25 on the :30
    then
    100 on the 2:00
    75 on the 1:30
    50 on the 1:00
    25 on the :30
    25 on the :30
    50 on the 1:00
    75 on the 1:30
    100 on the 2:00

  37. lou says:

    8:53 Rx

    Forgot hook grip 1st 14 of 21

  38. Tim n says:

    10:47 rx- 566 row

  39. Erin says:

    16:01 Rx – 460 row
    was pulling a little early

  40. Dean says:

    15:05@62# 20# weighted situps, 394 row

  41. Colleen says:

    13:26 @ 55#
    Have to drop under bar more quickly and lower

  42. Scott says:

    17:15 Rx

    …pull yourself under the bar…drop more than 2 inches..keep back straight through the knee and don’t pull up with back…lots to work on…thx Todd!

  43. Tracie Weir says:

    14:05 45# Situps 20#
    Row 353
    Weighted situps were more difficult than those damned cleans!

  44. Shawn says:

    10:03 – 30 lb slam ball on situps

    Thanks for the corrections coach!

  45. Mazz says:

    11:20, 20lb vest, 30 rows on bowflex

  46. Ross says:

    10:33 Rx, 50 strokes = 725m

  47. Stricklin says:

    73#, 26# kb for sit ups. 18 minutes or so. Was really taking my time on technique.

    670m row

  48. kase says:

    12:08 Rx, 703 meters in 50 strokes… row at a brisk 16 spm :)

  49. Karen says:

    14:58 RX – need to work on patience off the floor and not pulling early.
    356 row

  50. Rich T. says:

    15:50 Rx, 756m row

  51. dina dew (Pebs) says:

    14:39 RX (keep chest over bar until above knees)

  52. Greg S says:

    Slightly over 20:00 95lbs (Rx) and 20lbs Sit-ups. Rowed at 25 spm.

  53. Tanya says:

    12:34 56 lbs, next time try 60 lbs
    348 on 50 strokes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s