It was the Karen and Adrienne show today at CFOT. Yeah, there were other people there. As far as I'm concerned it was just Karen and I pushing each other to go harder.
Today we worked on Hang Power Squat Cleans. I freaking love this movement. I was a little nervous that it would take me a long time to get my speed back with my elbow whip. Thank goodness my fears go unfulfilled. I'm still working with a really light weight, but I have the movement down and the speed to boot. I can definitely work with that.
This movement is a little easier than just a clean, because I can use the momentum from my hips to make the weight weightless. All I have to do is pull hard enough to get the bar to my hips. Once it hits the little pocket of power, the bar has a moment of weightlessness. Then I just dive under that sucker. I catch it in the full squat without allowing the bar to crash on me. Smooth like butter.. or Roland Burris trying avoid press questions about fundraising for Blago.
What made today even better was that I had a buddy to push me along. Karen and I partnered up, and worked through this WOD at the same time. We set goals for the workout, achieved them, and then maintained the goals throughout. It was great to get to work with such a fire breather. It only makes me stronger!
WOD
7 Rounds Max Rep Hang Power Squat Cleans & Pushups
(subbed out ring pushups for elevated pushups)
45lb dumbbell
Round 1 - 15 HPSC/10 PU
Round 2 - 20 HPSC/10 PU
Round 3 - 15 HPSC/10 PU
Round 4 - 15 HPSC/10 PU
Round 5 - 15 HPSC/10 PU
Round 6 - 15 HPSC/10 PU
Round 7 - 15 HPSC/10 PU
Total: 110 HPSC/70 PU
2 comments:
That's a lot of HPSCs. I've been at CrossFit Regina (Saskatchewan) for nine months and I haven't had to do those in a WOD yet, I think.
Hey Tyler. You should ask to put them in a WOD. Such a great movement that combines power and speed.
I can only attribute my high number to my low weight. I only did 45lbs which is very light for me. If I had put 20 or 30 more pounds on the bar, I would have been closer to 60 or 70 HPSC.
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