Tuesday 4/7/09

95lb Suck

For time.

21-18-15-12-9 reps of:

95lb Dead lift
95lb Hang power clean
95lb Front squat
95lb Push jerk

Post time to comments.

For this workout you will do it Fran style...do 21 Dead lifts, 21 HPC, 21 Front Squats, 21 PJ, 18 DL etc...

17 comments:

Vanilla Gorilla said...

24:55 as rx'd

My feet were killing me during sets 21 and 18.

Mac said...

For what it's worth, I thought this was pretty useful for visualizing the hang power cleans:
http://www.5min.com/Video/CrossFit-workout-and-proper-form-tip-40668560

Tex said...

29:47 as rx'd

I lost my will to move after the set of 15. Thanks to NM, DB, RW, and Chris V for the encouragement.

dan09 said...

Rx'd - 28:37

HPCs and the grip strength that accompanies them are a huge weakness for me. Need to work on it.

dkeys said...

29:19 had to scale down starting at 15 HPC, finished with 65lbs...add this one to the growing list of goats for me. Some of my push jerks were closer to push presses I think...didn't correct my grip till 15 either way. Great smoker. Big thanks to MAJ Mayo for giving me a much needed kick in the pants towards the end. On-On

C V said...

18:18 (PR)
A 19% time improvement from my old time of 22:40. Had to go back to the old CrossFit West Point site on August 20th to find this one.

RW said...

18:02 as rxed

For those who have not done this one yet today here are some ways I think you can wargame this WOD:
1) Break each exercise into manageable sets, and push yourself to get this goal. So on the set of 15 break it into groups of 7 reps and then 8 reps for each exercise or 5/5/5.
2) Try not to rest between exercises. Even if you can only get 5 reps into your next exercise, don't put the bar down. This is all about mentally overcoming this WOD.

Stroh's Lite said...

28:02 rx'd
First time this WOD. Free suck.

Bobby said...

17:33 as rx'd. This workout was kind of "my thing".

SB said...

35:43 scaled to 75lbs on set of 21 and then went down to 65lbs the rest of the way. Was tough.

Black and Gold CrossFit said...

17:40 (PR) This is the first time I broke 20 minutes. Good to see this kind of improvements still. Good crew in there this morning. Just think how nice it will be in 3 weeks when we have enough bars and bumpers to do this as a bigger group.

Looked back at the last time we did this back on 20 August 2008. We were a fledgling affiliate back then. Only 2 posts and ChrisV was the only one that posted a time. It's amazing to see how much we've grown and I'm sure will continue to grow. Good work.

Mac said...

22. I burned some fuel working on my biggest goat, o/h squats, to start with, but that's no excuse. Hope we get to work on some shoulders this week...

VW said...

28:14 as rx'd, push jerks were tough after yesterday

NM said...

19:45.

Great group this AM...it was like a sweat machine up there!

I think this workout served to remind most all of us how important the mental/psychological side of these workouts is...just like mentally preparing to conduct ops out in the Army. I wonder how better mental preparation for a WOD like this would impact performance?

PTisFREE said...

26:32

Tried not to put the bar down but lost my grip by the set of 15. This WOD pushed my mind as much as it did my body.

Like RW said, it's all about mentally overcoming the WOD.

upty03 said...

22:38 (PR)

Demet-hook said...

I ran to Lee Gate and Back...Did SUs and Push Ups before, during, and after run