Heavy

By / September 27, 2012

Reminder – Tomorrow is Change for Change. Bring in $5 to switch up your workout.

7 rounds
3 Cleans (205/135#)
4 HSPU

Compare to Jan.25/12

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96 thoughts on “Heavy”

  4. Andy

    Mobility

    WU x 2 (no pull-ups)

    Strength: deadlift
    5x 135-135-155-185-205 (Ron, thanks for the coaching)

    WOD:
    7 rounds
    3 Cleans (115#)
    4 HSPU (ab pad)
    Time: 5:47

  10. Chantal L.

    WU x 2
    3x deadlift
    190-205-220-235 .. stopped at 4 sets, it was time to get ready for the WOD

    7 rounds:
    3 Power cleans (105#, approx 80%)
    12 Pushups

    10:31

  12. Trent

    WU x 2(made it to 9 weight pullups @ 35#)
    Strength – OHS
    100-105-110-115-120(PR 5#)

    7 rounds:
    3 Power cleans @160# (PR 25#)
    4 HSPU 45# + ab mat (PR did pushups last time)

    Time – 5:50

    Should have done less weight on Power cleans for better form and do 25# + ab mat on the HSPU.

    Thanks Ron for the tip on the butterfly pullups and catching me on the power clean form, Kevin corrected me earlier this week on the same thing. I believe I’m not unlocking my legs after a full extension.

    1. Ron

      Your welcome. I believe the reason for your many PR’s is because you put so much attention to technique along with lots and lots of practice. You inspire everyone including me to push more.

  13. Kevin

    Paleo books are in.

    I have a few more people that want me to order one, so if you’d like to be put on the list, I need to know by tomorrow at 10am. Cost is $35.

  14. Amanda

    Lunch time wod with just Bill and I – nice working out with you, Bill! Great work on those box pushups!

    Yay, I did a strength today:
    Back Squats
    5x 65-95-115-125-145

    WOD with 100# and an AbMat for my HSPU’s.

    T = 8:30. Old time was 7:47. Boo.

    I wanted to see how far into this I could get with nothing under my head and I only managed the first round before I realized I better change that or I’d be there all day and then I went and put too much. Should have used a 10# plate and a mat, the AbMat wasn’t challenging enough, which is something I’m happy to write.

    Thanks for the feedback on my cleans, Ron – I get lazy with my landing when they’re heavy, so thanks for bringing it to my attention.

  15. Rob Brydges

    Wux2
    Strength. Worked on HSPU 

    WOD.    “Heavy” games WOD 
    7 rounds
    3 Cleans (205/135#) I did 120lbs
    4 HSPU. Bumpers -45lbs -25lbs pad

    In 5:48

    Rob Brydges

  16. Jeff L

    WU X 2

    Strength – Push Jerk X 5

    135-155-175-185-195(4)

    WOD – 7 Rds

    3 Power Cleans 155#
    4 HSPU scaled to 12 push ups.

    Time – 6:23

    This was the first WOD I ever did at CFM. I used 85# for the cleans and the final 4 rds of pushups were from the knees. So after almost 8 months to the day I had a 70#, all pushups from toes and 1:34 PR…..just a lil pumped 🙂

  17. Joanna

    Oct 28/2010
    7 rounds
    3 cleans 105#
    4 hspu
    11:22

    Today
    7 rounds
    3 cleans 135#
    4 hspu with a 25# plate deficit
    10:20

    30# weight PR 1:02 time PR and deficit HSPU. Wow it’s been a while since I had a CF high but Definately felt good after today’s wod!

    6. Marie-No

      Joanna you are a machine! Like I said the other day, when I grow up I want to be strong like Joanna! Awesome work!

  18. Kevin MacK

    Mobility

    WU x 2

    Strength: Front Squats x 5
    55-60-65-70-75

    WOD ”Heavy”

    7 Rounds
    – 3 Hang Power Clean @ 75#
    – 12 Pushups

    Time: 11:37

    Ran 800m after.

    Thank you Ron for your excellent coaching.

  19. Lora

    Arrived late…hate when that happens 🙁

    Mobility
    WU x 2 (sub ring rows for pull ups)

    Strength: practiced cleans
    65(5)-95(5)-115(5)-125(3)-135(3)

    WOD “Heavy” scaled
    7 rounds
    3 power cleans @ 125#
    4 pike pushups from knees on 20″ box
    Time = 6:08

    Shoulder issue kept me from doing HSPU but pike pushups from knees didn’t bother me. Struggled with choice of weight for the cleans…Rx’d weight was 10# more than 80% of 1RM. Wanted to do 135# but listened to my “inner coach” and followed the 80% rule 🙂

    2. Amanda

      Hey look at you following your inner coach voice! That’s awesome. I did it last week too, my % had me at 5# under the RX weight and I didn’t cave in and was proud of myself for that. Good job to you. 🙂

  20. Heidi

    WU x 2

    Split Jerks x 1: 100-105-110-115-120(F)

    WOD:
    7 Rounds
    3 Power clean @ 95#
    4 HSPU with Ab mat
    Time 8:26

  21. Jack

    WU x 2
    Strength: cleans x 5
    135,135,145,155,165 (10# pr)
    WOD: heavy
    3 power cleans (155#)
    4 HSPUs (ab mat & 2 25# plates)

    Time: 5:17

    Should have gone for RX for HSPUs and a bit heavier on cleans.

    1. Amanda

      I’m happy that you played it safe with your weight and HSPU’s, as a result you got a great time on the wod.

  22. Gilles

    mobility
    wu x 2
    strength – Push Press x 5
    95, 05, 125, 135, 145

    WOD : “Heavy”
    7 rounds
    3 Power Cleans (113#)
    scale – 4 Pike Push ups
    Time = 4:36 (could have used more weight for my cleans but still nursing a sore neck)

  23. jeff

    mob
    2x WU

    strength cleans x 1
    95×10-135×5-155-165-175-185-195-205
    one extra set on the end, these felt really good today..

    Wod @185
    3 power cleans
    4 HSPU ( The new Rx is ab mat and 45# plates for your hands, much, much harder!! lol.. )

    8:06

    Awesome job coach Amanda.. thanks for the yells at the end to keep going.. it helps so much when you are staring at the bar!! 🙂

  24. Lance

    Mobility
    Wux1
    Power Cleans 3s
    135-155-175-185-190

    WOD @160
    7 Rounds
    3 Power Cleans
    4 HSPU (Pike Push ups – gotta work on HSPU pikes just aren’t doing it anymore)

    Time: 4:19

    2. Amanda

      Yep! Time to get upside down, Lance! One of us can help you get started, let us know when you’re ready! 🙂

  26. Marcel

    Mobility

    WUx2

    Front Squat x 5

    135-145-15-165-170

    WOD @ 145 and HSPU with Ab Mat Time: 6:59 — 30 sec. slower

    Thanks for the positive feedback tonight Ron 🙂

  28. Sheldon W

    MOB, WUx2

    Strength: Push Press x 5
    110, 120 130 140, 145
    Probably the first time I have done an entire Push Press strength without doing a single Push Jerk.

    WOD Heavy

    7 rounds
    3 Cleans (205/135#) I did 135
    4 HSPU Used a 10# plate under the abmat for the first 3 rounds and switched to a 25# plate for the remainder. This was my second time doing HSPU so I still have some practice to do before I get comfortable.

    Time = 7:05

    2. Lora

      Congrats on your push presses! I struggled with the opposite: most of my push jerks resembled push presses…ugh…but they are getting better 🙂

      Great time on the WOD, too!

  29. Chantal Guerette

    Mobility
    WU x 2

    Strength : OHS 5 x 35-40-45-50-55

    WOD
    7 rounds
    – 3 Power Cleans (70lbs)
    -12 pushups (with tiny band)

    Time : 7:32

    I really enjoyed this one and I was happy that I kept doing my pushups with the tiny band even tho I wanted to give up and do them on my knees 😀 I said to myself “Just do it, no matter how long you take” hehe 🙂 I can do real pushups for the warmup but in a workout where we have to do 84, I don’t think so ! Good job every body !I also got to see my man during prep class today ! Really proud of him, good job Pierre-Luc 😀

      1. Chantal Guerette

        Haha you should have seen his dips !!! It was as if he was bouncing of the floor ! Ring dips for him next time I think 😛 Hope I can still beat him at something… hum…

    2. Lora

      “Just do it”! I think I’ve heard that before 😉
      Way to persevere Chantal! You are getting stronger and stronger every day!

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