Crossfit Cleans

Had 4 days off over the Easter weekend so was looking forward to getting back. Today was clean-tastic! Even the warmup was medicine ball cleans from first principles. Here’s a video of a Crossfit clean: clean.wmv

Cleans for 1 rep max: 1 – 1 – 1 – 1 – 1 – 1 – 1

My reps: 40kg – 50 – 60 – 70 – 80F – 80(PB) – 90F – 90F

The problem with cleaning 80kg (12.5 stone) or more, is it’s scary! You’re throwing a significant weight up as high and as fast as you can, then trying to get your body right under it before gravity brings it crashing to the floor. Still it is satisfying cleaning that amount of weight.


3 rounds
Dumbbell Clean 15 reps – 2 x 17.5kg
Run 430m

17.5kg dumbbell cleans suck, big time. Especially after the previous cleans exercise had maxed me out. Then you add 3 runs to the mix too…. I was not happy with my time of 17:01, especially as I failed to maintain the running for the last 2 rounds. Calves hurting again.

Marks helped with working out that I’ve been stretching the wrong way though and stretching the wrong calve muscles. Who knew there was more than one! Hopefully the new stretching exercises will help.

In other news, I’ve lost another 1/2 off my waist. This brings my waist shrinkage to 1.5 inches in 3 months now. As I’ve maintained weight however means that I’ve lost 3% body fat, down from 29% to 26% since January. Sweet.

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