“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
We have a few people with some minor (and not so minor) rips on their hands from pullups. Why? There could be a few reasons.
First, are you taking care of your calluses? Don’t rip them, but every week or so, you should be shaving them down. If you allow them to build up, the skin will become pinched and tear during a workout. Try using a nail file to help keep them shaved.
Secondly, are you gripping the bar correctly? If you have the pullup bar in the palm of your hand, the bar will slide down to the base of your fingers and take any skin with it. For pulling exercises, place the bar closer to your fingers. Also, a death grip on the pullup bar will surely lead to torn skin. You want to make sure you don’t fall off the bar, but there’s no need to white-knuckle grip it.
What happens when a rip occurs? Watch the following video to make your own protective hand covering. It would be helpful if you brought your own tape to the gym. Also, have your protective barrier made before you come to the gym. We don’t want to wait an extra 7 minutes while you tape your hands.
[vimeo=http://www.vimeo.com/4895278]
And why not just wear gloves? Well…they don’t allow you to have a proper feel of the bar (imagine rock climbing with gloves?!), you’re more likely to slip off the bar (lack of friction), they don’t help with callus formation and finally, they look stupid.
There is never a need to white-knuckle anything for that matter.
Good advice K-Man.
Warm up x2
3 minutes of:
3 power cleans
6 push ups
9 squats
5 cycles
3-3-3-3-3
Great work today everyone looking forward to a nice rest day tommarow. At least untill about noon when i want to do more crossfit:p cyas on friday!
CFWU X 2
Strength 1-1-1-1-1
Cleans 35-45-55-65-75 PR by 15 lb.
WOD “The Chief”
AMRAP in 3 min. of
3 power cleans
6 pushups
9 squats
1 min. rest between each 3 min. cycle.
3 rounds
3 rounds plus 3 cleans
3 rounds
2 rounds plus 7 squats
2 rounds plus 5 squats
Warm Up x 2
Front Squat: 1-1-1-1-1
95-115-135-155-165(PR)
“The Chief”
AMRAP in 3 min. of
3 power cleans
6 pushups
9 squats
4 rounds
4 rounds + 7 squats
4 rounds + 3 power cleans
4 rounds
5 rounds + 3 power cleans
Good tips Kevin.
I was looking for an entertaining video to put up on my page and found this.
There’s some language used…but it’s funny.
http://www.youtube.com/watch?v=rgH_ZoMOht8
LOL!!! Thanks CF Saint John… that just made my day.
Hahaha, Wow.
The two extremes!
i’m still pretty pumped over my workout yesterday so i thought i’d share…
“tabata something else’
jumping ring pull ups (100)
push ups (64)
sit ups – straight leg, unanchored (72)
squats (193!!!!)
TOTAL 429 (PR by 64!)
PR for squats 24-25-24-24-24-24-24-24 (previous record was 23 across the board. the first one yesterday was a bonafide 24, then a bonafide 25, the remaining 6 24s i was half way up on 25 when the clock beeped so i only counted them as 24 not 25 – but i could taste it!!!)
kevin, can’t make my 4:15, just found out that i have a job interview. sorry for the late notice
I won’t be able to make my 5:30 class.
Not able to make the 6:30 class.
What an AWESOME work out. I loved it.
Warm up
Strength front squats 3-3-3-3-3
125-135-145-155-185
WOD
βThe Chiefβ
AMRAP in 3 min. of
3 power cleans
6 pushups
9 squats
R1 4
R2 4
R3 4
R4 4
R5 4
Total 20! Pretty happy with that, I have a head cold and it still felt great! Good job this morning am crew π
Power cleans at 135 **
Wow great job bud! I’ll get you on this one next time!!! lol. 1 squat away, just 1!
P.S. how’s the cold going? Eat lots and lots of oranges/clemintines!
Yeah it was my first time doing it as well, I decided to shoot for 4 and stay with it, I had like extra 15-30 seconds rest on most of my rounds
Nice push on it yourself, Your Cleans have come a long way.
I’m scarfing down the OJ and trying to keep up in the gym ha. Heard you are coming back on Saturday for the work out?! dude that is sick, I will be there, I hear it is going to be a good one. Give me a call when you get in!!
CFWU x 2
Strength – Overhead Squats
1-1-1-1-1
65-75-95-105(Failed)-95PR
WOD – “The Chief”
AMRAP in 3 Mins of:
3 Power Cleans 115lbs
6 Pushups
9 Squats
3 Rounds plus 5 Pushups
3 Rounds plus 3 Pushups
3 Rounds plus 1 Power Clean
3 Rounds plus 1 Power Clean
2 Rounds plus 8 Squats
WU x 2
Front Squat 3-3-3-3-3 / 45-55-65-75-85 (PR)
WOD – “The Chief”
AMRAP in 3 min. / Rest 1 min. / 5 cycles
3 Power Cleans (65#)
6 Push ups
9 Squats
4 rounds + 3 Power Cleans
4 rounds + 1 Power Clean
4 rounds minus 3 Squats
3 rounds
2 rounds +3 Power Cleans + 6 Push ups
π Great work guys!!
WU x 2
Push Jerk
5×45
5×65
5×95
5×105
5×125
“The Chief”
(95#)
4 rounds
4 rounds
4 rounds
3 rounds + 3 PC
3 rounds + 3PC + 6 Push ups
Wow just finished this puppy and boy did it suck.
WUx2
Skill: Hang Power Clean
WOD: “The Chief”
3 power cleans (135)
6 push ups
9 squats
4 and 1 clean
4
4 and 1 clean
4
3 and 8 squats
SOOOOO angry I wasn’t able to finish that last squat. I got to the bottom of squat 9 but couldn’t get back up in time for it to count. needless to say that was dissappointing but I think that balanced out with the 1 cleans. either way a solid almost 20 is good for a first try and I wasn’t going to use 135 at first. Talk about a 3, 2, 1 Go Workout.
And great workk everyone on the awesome results! You guys and gals are doing amazing!
CW x 2
Push Press (1s) 65-75-85-95-100 (PR by 15 lbs)
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
4 + 5 pushups
4 + 2 cleans
4
4
4 + 3 cleans
Way to go MC for doing this as rx’d. π You are so strong!!
oops my Power Cleans were 85lbs.
my jaw literally dropped when I read 135lbs LOL. I thought ARE YOU KIDDING ME??
LOLOLoLoLol I did the same as Pat
CFWU x 2
Front Squat X 1 / 45-55-65 failed-55-45 worked on technique
WOD β βThe Chiefβ
AMRAP in 3 min. / Rest 1 min. / 5 cycles
3 Power Cleans (95#)
6 Push ups
9 Squats
4 rounds
4 rounds
3 rounds + cleans + p.u. + 3 squats
3 rounds + cleans
3 rounds +cleans + p.u. + 2 squats
Tough workout!
Great Job 6:30 crew.
You mean overhead squat!
CW x 2
Push Jerk 1-1-1-1-1
65-85-105-115(f) Match PR, which is the same as my pushpress…doesn’t make any sense!
Max rounds in 3 min of:
95 lbs Power clean, 3 reps
6 push ups
9 squats
Rest 1 min, repeat 5 cycles
3+8 squats, 3+ 8 squats, 3 + 6 pushups, 4, 4+1 cleans
Nice job on the workout MC!
Thanks Ed and Gillyon!!
I am with a strong girl!! π
π 20 Double Unders in a row!!! π
At home:
Practiced DU’s… and got lots! Something clicked!
Sooo…
Did “Annie” as Rx’d!
50-40-30-20-10 reps of:
DUs
Situps
12:26 (1:44 slower than my PR with singles)
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
5-5-5-5-5 for all rounds (right to the last second in the last round)
My previous score was 4 for each round. A total of 5 extra rounds is a nice PR!
Did deadlifts tonight x3
135-225-275-315-345 (PR for reps)
Way to go everyone! I bet your backsides feel stupendous!
Nice, 25 is a sick score
WU x2
Push Press 115 max
Chief with 95# 4 +3cleans, 4, 3 +5pu, 2 +4pu, 1 +4pu
Last three sets ended not able to do any other real push ups.
… was POed with PUs so tackled more at home.
We’ll meet again Chief!