A. hang squat clean: build to heavy single quickly - 10 minutes
B. back squat waveload: 4-3-2-4-3-2; rest 2 minutes
+
max rounds/reps - 8 minutes:
5 hang power clean, 135lb/85lb
5 box jump, 24kg
5 pull-up
*post loads/notes to comments
“The best motivation always comes from within.”
- Michael Johnson
Big Food's Ties to Registered Dieticians
*post thoughts to comments
Hang squat clean: 185
Squat wave: 230, 245, 260, 230, 245, 260
AMRAP: 7 @ Rx
Also @Jason Christensen. U got a DTD organics box chillin at the Box. It is sitting in the kitchen.
Posted by: RMG | January 28, 2013 at 08:16 AM
Hey gang, anyone here been to Scottsdale, AZ? I'll be there for a week and they have like twelve boxes. Any good or bad experiences? And likewise for Seattle, i'll be there shortly after...
Thanks!
Posted by: teenwolf | January 28, 2013 at 09:24 AM
Hang squat cleans: 115
Squat wave: 125, 135, 145, 125, 135, 145 (probably could have gone heavier for all sets)
AMRAP 7 plus 5 box jumps
Fun workout today despite Craig not giving a crap about me! :-)
Posted by: Copper | January 28, 2013 at 10:09 AM
Hang Ten son!!!!!
Hang squat clean. 215, failed @ 225 twice
Wave load 225 255 275 255 275 300
Amrap 5 rounds I think I left everything on the wave
Have a peaceful day WCCF!!!
Posted by: Banjo Mike | January 28, 2013 at 10:10 AM
Hello everyone,
After some time with the St. Baldrick's people on the phone I have a way to help you help me help kids.
1) Go to this site
http://www.stbaldricks.org/
2) Type Michael Mancini in search box on the top right of the page - a picture of me should pop up.
3) Click the Green Donate button and go from there
Thank you so much for all of you help.
Dingo
Posted by: Dingo | January 28, 2013 at 10:27 AM
Hang squat clean: 255 (PR)
Squat wave: 245, 265, 275, 245, 265, 275
AMRAP: 9 rounds + 5 box jumps
Should have pushed harder on rounds 8 and 9 in order to complete 10 full rounds. I was slow stepping down off the box, so that was the limiting factor. Everything else felt good.
Posted by: Peaches | January 28, 2013 at 11:40 AM
Hang squat clean: 245 (PR)
Squat wave: 245, 265, 275, 245, 265, 275
AMRAP: 8 rounds + 9 reps
Good workout today. Great job 9:30 getting all your 1 reps on hang squat cleans!!!
Posted by: Just Ben | January 28, 2013 at 12:52 PM
Today's article terrifies me. Looking forward to today's met con, excited to get back in the box after being on a work trip and then getting sick. Did last week's double under (yes I travel with my jump rope) and KB swing work out... subbed a 35lb dumbbell in the hotel "gym". Worked out next to a guy with extremely skinny legs doing some sweet bicep curls. He seemed equally impressed by the pullups I did during a warm up and confused by my eventual workout. I was equally confused as to why my legs were more muscular than his.
Posted by: Emily | January 28, 2013 at 01:06 PM
HSC 235 pr
Squat 245-265-275-245-265-275
Metcon 7 +4
Gret work today in the 9:30 group
Posted by: BigCat | January 28, 2013 at 01:09 PM
Teenwolf;
I was in Scottsdale for a wedding last November and I went to Cactus Crossfit one day. It was really small, but it worked. I guess I am just spoiled by WCCF. It was nice because there was a trail right behind the box and that's where we did our running.
Posted by: Alt | January 28, 2013 at 02:24 PM
Thanks alt, that's the closest box to my hotel. You're right, we are spoiled, I've hit maybe eight other boxes around the country and haven't found anywhere with the space, equipment, and awesome staff as good ol wccf. So like, kudos coaches.
Worked up to 185 on the hsc. Pr. Need to work on my squatting, but it felt good.
Waveload: 145-165-185, 145-165-195. Last one was tough.
AMRAP: finished with a solid six. Power cleans were slow after all that cleaning and squatting, box jumps felt weirdly slow, and pull-ups actually felt really good.
Posted by: Teenwolf | January 28, 2013 at 02:54 PM
HSC - 245# (PR +20)
Back Squat wave - 255-275-295-265-285-310(x1 PR)
Bailed on the 3nd rep at 310, the first was a true 1RM in the sense that there was no effing way I was getting another.
Metcon: 9+2
The picture of Ben's PR at 245 this morning inspired me to do the same.
Posted by: Brent M | January 28, 2013 at 06:18 PM
Hang Squat- 245 still being careful with my elbows
Squat- 345, 375, 385, 355, 385, 395
8 rounds on the met con.
Tried to keep up with Swanny and things were going good on the first round then alas, reality set in.
Posted by: Dingo | January 28, 2013 at 07:23 PM
HSC: built to 120 (20lb PR!)
BS: 165-175-185-165-175-185
Metcon: 8 + 5 RX Thanks for giving me someone to chase, Sierra!
Posted by: Kendra | January 28, 2013 at 07:29 PM
HSC: 235 (PR)
Squats: 275, 295, 315, 275, 295, cutoff
Metcon: 7+9
Teenwolf, talk to Doc (Erik). He just got finished with a rotation in Phoenix in December.
Posted by: Ox | January 28, 2013 at 07:55 PM
HSC: 135 - a new PR! Which I have to remember to write on the board...
Squats: 135, 145, 155 and repeat. Felt good for the first time since a back strain during the Snatch Grip DL the other week...
Metcon: 6. Just lost my grip! Hands are feeling it now for some reason...
Posted by: Duchess | January 28, 2013 at 08:38 PM
HSC - 205 PR! Thanks to Jesse for his knee magic.
Wave squat (front squat) - 185-205-215-185-195-205
Metcon - 8 rds +3
Posted by: Tuna | January 28, 2013 at 09:02 PM
Damn Homies, this workout was dope freshness!!!
HSC - 215 (30lbs HSC PR)
Squats - 225, 255, 265, 235, 265, 275
AMRAP - 7 rounds + 10 reps
Peace!
Posted by: Small Paul | January 28, 2013 at 09:21 PM
Hsq: 195 I think
Squat wave: 215,225,235,225,225,235
Metcon: 7
Posted by: Ferrari | January 29, 2013 at 07:31 AM
Hang Squat Clean - got 225 (PR), tried for 235 and then proceeded to sprain my wrist (didn't complete rest of workout, and probably out 2 weeks)
Lesson learned - never try for a PR again once you hit one 2 minutes earlier.
Looks like it's jogging for me.
Posted by: Dancing Bear | January 29, 2013 at 11:54 AM