Word of the Day

10
Jun

Word of the Day

Pood – This is the traditional unit of measurement for weight in Russia. Kettlebells were developed in Russia in the 1700’s and were used for weighing crops. If you had one pood of potatoes, that would equal 35 pounds. Two poods = 70 pounds. Now when you throw a kettlebell overhead, you can say how many poods it was.

Practice the following complex:
Hang Power Clean + Power Clean + Squat Clean

In 2 minutes, Run 400m
Max Hang Power Cleans in 2 minutes
In 2 minutes, Run 400m
Max Power Cleans in 2 minutes
In 2 minutes, Run 400m
Max Squat Cleans in 2 minutes

Weight = 95/65# or 50%

Look who came for a visit

Look who came for a visit

36 Responses

  1. heathertouchie

    Practice Clean Complex
    1 HPC + 1PC + 1SC

    55#/60#/65#/70#/70#/70#

    2 min run 200m (scaled)
    2 min Max HPC @ 50% = 55#
    2 min run 200m
    2 min PC @ 55#
    2 min run 200m
    2 min Max SC @ 55#

    I POODS LOTS YESTERDAY!

    Thanks Patrick !!
    6am classes are great when I can make it out of bed!

  2. HPC+PC+SC
    55-65-75-85-65#

    WOD RX: 26+21+15. Total: 62
    Note to self: slow down on the runs and don’t stop in the HPC. Could get more reps there.
    Runs between 1:38-1:42 I believe.
    Sweaty!
    Great 7am! Thanks Patrick

  3. Clean Complex – HPC + 1PC + 1SC
    85 105 125 135 145 155 (Didn’t land in full squat on last rep)

    WOD with 400m runs (should have done 200M)
    41 Reps – 23 HPC / 10 PC / 8 SC

    My test run was 1:39
    My actual runs were 1:55, 2:15, 2:20

  4. Crystal

    Open Gym
    WOD
    8 Rounds
    100m Run
    8 Burpees
    Time: 13:04
    I’m might still be sweating for weeks after that wod. Tough one, both my goats tackled.
    Thanks for the push Maria.
    Great job nooners on the posted wod.

  5. WU x 1
    Clean movement practice
    1 HPC + 1PC + 1SC

    35, 40, 40, 45, 50, 50

    WOD @ 40# and 200 M runs
    76 reps, same as Heather!

    Another sweaty one! Thanks for the excellent coaching Patrick. Loved seeing you flying on those 400 M runs Gabe. 🙂

  6. OHS Testing out my shoulder
    85×5 95×3 95×3 95×3 95×3

    Open Gym
    WOD
    8 Rounds
    100m Run
    8 Burpees

    Time: 7:51

    17 seconds slower than last time, that’s ok! Fun WOD, thanks Crystal for being my buddy on this one!
    Thanks for the class Steph and great job nooners on a tough WOD.

  7. Terri-Lynn

    Practiced clean complex
    35-85-95-95 would have gone heavier, but hurt my wrist on the 95 squat clean

    practiced repeated hang cleans @ 65#

    WOD
    Rx
    47 reps
    Went too easy on the runs and only ever had 10 seconds to get set up for cleans. Also don’t take so many rests on the cleans, wasted way too much time.

  8. Melisssa H

    Mob
    WU x 1

    1 HPC – 1 PC – 1 SC
    35-55-60-65-70

    WOD:
    scale to 200m and 45#

    Total reps: 68

    Runs: 1:06, 1:12, 1:17
    Reps: 37, 21, 10

  9. Debbie

    Clean Complex – 1 HPC + 1 PC + 1 SC
    55-75-85-90-95-100#

    WOD with 200m runs & 55#:
    72 reps – 32 HPC + 25 PC + 15 SC
    I need to work on endurance in running and in WODs with lighter weight. I wasted a lot of time setting the bar down to rest.

  10. Baukje

    Clean Complex Practice – 1HPC, 1 PC, 1 SC
    55# – 60# – then stuck to 60# to work on technique. I’ve been jumping too early and was working on breaking that habit… hard one to break! (60# x 5 sets)

    WOD (@50#):
    In 2 min, run 400m
    In 2 min, max rep HPC (36 total)
    In 2 min, run 400m
    In 2 min, max rep PC (20 total – kept having to fix my technique)
    In 2 min, run 400m
    In 2 min, max rep SC (12 – these were really hard for me. Still that darn hip! I guess even more mobility is needed!)

    Total reps: 68

  11. Frankie

    WU x 1
    group wu

    1 HPC – 1 PC – 1 SC
    95-115-135-155-175

    WOD @ 95#: scaled to 200m for last run only. I was about 10 seconds over the 2 min mark for the 2nd run

    Total reps: 49

    Reps: 25,11,13

  12. I was pood after this WOD.

    Mob, WU
    Group WU drills, 400m run in 1:57

    HPC+PC+SC complex
    75 – 95 – 110 – 120 (fail on SC, got in my head about getting my damned knees back)

    WOD – scaled 200m run, 75#
    HPC – 32
    PC – 23
    SC – 15

    Total: 70

  13. Clean complex:
    85-95-105-115. Stopped because everything was sweaty and the bar kept
    slipping off.

    Wod @ 65# and 200m runs: 70 reps (32+22+16)

    Cashout: sneaky coach Amanda convincing me to get upside down. Very close to getting in a handstand by myself. Thanks Amanda!

  14. Heidi

    Wod @ 65# scaled to 200 m run
    Reps: 28-25-16 = 69 total reps

    Tough one. I think I would have died if I actually did this one with a 400 m run. Kuddo’s to those who did!

  15. Clean complex up to 120#

    WOD as Rx:
    61 reps

    25-20-16

    HPC need a lot of work! And I stopped after just under 1 min thinking that was time and wrote down my score, lost a few reps there – whoops! Running was tough today, sore legs, the walk from the door to my bar at the front was my “break”.

    Soooo sweaty! Always fun trying to keep up with Remi too, I wish I could!

    Thanks Amanda 🙂

  16. Mel G

    Mobility + WU

    HPC+ PC + SC complex
    55-85-95-105(x2)-115

    WOD
    200m run
    MAX HPC @ 65
    200m run
    MAX PC
    200m run
    MAX SC

    34-24-13 = 71

  17. Annie

    Practice the following complex:
    Hang Power Clean + Power Clean + Squat Clean
    #55-60-65-70-75

    In 2 minutes, Run 400m scaled to 200m
    Max Hang Power Cleans in 2 minutes
    In 2 minutes, Run 200m
    Max Power Cleans in 2 minutes
    In 2 minutes, Run 200m
    Max Squat Cleans in 2 minutes

    Weight = 95/65# or 50% = 55# ( heavier than my 50% )

    Score 54

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