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Rabbi Learns to Clean


Rabbi

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Background: been physically active for 25+ years but gradually put on weight since college. Was following USDA food pyramid. Six months ago was invited by some guys at the gym to try CrossFit and was immediately hooked. Went Paleo. Down 30 lbs., now at target weight. Went from 0-15 pull-ups. Ran an 8-minute mile for the first time in 15 years -- and I used to run as my primary cardio. Joined the Rebellion a few months back, this is my first challenge. Big picture goals: get more fit, stronger, break 10 minute Fran.

Main Quest: squat clean 95 lbs. with good form

Specific Goals:

1) practice squat cleans for at least 5 minutes at least 2x weekly

2) video at least once weekly for feedback and coaching

3) use squat cleans (rather than power cleans) for all WODs that include a clean

Life Side Quest: initiate a new project at work.

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Level 5 Half-Dwarf Ranger

STR 15 - DEX 11 - STA 5 - CON 13 - WIS 13 - CHA 10

Attack Your Weaknesses!!!

Challenges: 1 (c&j) | 2 (c2b) | 3 (DU) | 4 (OHS) | 5 (DU+OHS) | Fitness Goals 2014



History...

  • Started CrossFit in April 2013: 205 lbs., 0 pull-ups, 10-minute mile, 2:00 500m row, could barely air squat
  • November 2013: 175 lbs., 15 pull-ups, 8-minute mile, 1:34 row 500m, 235-lb. squat
  • December 2013: 19 rounds of Cindy, Fran 9:09
  • February 2014: DL 315, clean 175, c&j 155, snatch 125
  • March 2014: 25+ double-unders, 95-lb. overhead squat 1RM
  • April 2014: 47 DU; c&j BW@175
  • May 2014: 4x OHS@95
  • June 2014: 1:30 row 500m
  • July 2014: first muscle-up, first HSPU
  • Before and After Photos
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Update: had bears in the WOD today, did squat cleans. They're sloppy and unstable.

Level 5 Half-Dwarf Ranger

STR 15 - DEX 11 - STA 5 - CON 13 - WIS 13 - CHA 10

Attack Your Weaknesses!!!

Challenges: 1 (c&j) | 2 (c2b) | 3 (DU) | 4 (OHS) | 5 (DU+OHS) | Fitness Goals 2014



History...

  • Started CrossFit in April 2013: 205 lbs., 0 pull-ups, 10-minute mile, 2:00 500m row, could barely air squat
  • November 2013: 175 lbs., 15 pull-ups, 8-minute mile, 1:34 row 500m, 235-lb. squat
  • December 2013: 19 rounds of Cindy, Fran 9:09
  • February 2014: DL 315, clean 175, c&j 155, snatch 125
  • March 2014: 25+ double-unders, 95-lb. overhead squat 1RM
  • April 2014: 47 DU; c&j BW@175
  • May 2014: 4x OHS@95
  • June 2014: 1:30 row 500m
  • July 2014: first muscle-up, first HSPU
  • Before and After Photos
Link to comment

Oh wow, you are definitely already well on your way, good job!

The Doctor: "I travel. Through time and space."

 

Donna Noble: "He saves worlds, rescues civilizations, defeats terrible creatures and runs a lot. Seriously, there's an outrageous amount of running involved."

 

 

 

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Good luck! Sounds like you're really on your way to fitness already.

 

What kind of work do you do?

Thanks for the encouragement! I do indeed feel like I'm on a good path.

I work as a tech geek. I really am a rabbi, though not by profession.

Level 5 Half-Dwarf Ranger

STR 15 - DEX 11 - STA 5 - CON 13 - WIS 13 - CHA 10

Attack Your Weaknesses!!!

Challenges: 1 (c&j) | 2 (c2b) | 3 (DU) | 4 (OHS) | 5 (DU+OHS) | Fitness Goals 2014



History...

  • Started CrossFit in April 2013: 205 lbs., 0 pull-ups, 10-minute mile, 2:00 500m row, could barely air squat
  • November 2013: 175 lbs., 15 pull-ups, 8-minute mile, 1:34 row 500m, 235-lb. squat
  • December 2013: 19 rounds of Cindy, Fran 9:09
  • February 2014: DL 315, clean 175, c&j 155, snatch 125
  • March 2014: 25+ double-unders, 95-lb. overhead squat 1RM
  • April 2014: 47 DU; c&j BW@175
  • May 2014: 4x OHS@95
  • June 2014: 1:30 row 500m
  • July 2014: first muscle-up, first HSPU
  • Before and After Photos
Link to comment

Today: practiced squat cleans, hang cleans, power hang cleans for about 30 minutes at various light weights, ending with a squat clean at 115. Form is still a problem, but I'm no longer afraid to get under the bar.

 

When we went for 1RM clean last week, I got to 155 which I power cleaned. At 175, I got the bar up to chest height -- more than high enough to squat under it, but not high enough to rack it without a squat.

 

I suspect that my initial goal wasn't hard enough and I'll need to up the weight. 175?

Level 5 Half-Dwarf Ranger

STR 15 - DEX 11 - STA 5 - CON 13 - WIS 13 - CHA 10

Attack Your Weaknesses!!!

Challenges: 1 (c&j) | 2 (c2b) | 3 (DU) | 4 (OHS) | 5 (DU+OHS) | Fitness Goals 2014



History...

  • Started CrossFit in April 2013: 205 lbs., 0 pull-ups, 10-minute mile, 2:00 500m row, could barely air squat
  • November 2013: 175 lbs., 15 pull-ups, 8-minute mile, 1:34 row 500m, 235-lb. squat
  • December 2013: 19 rounds of Cindy, Fran 9:09
  • February 2014: DL 315, clean 175, c&j 155, snatch 125
  • March 2014: 25+ double-unders, 95-lb. overhead squat 1RM
  • April 2014: 47 DU; c&j BW@175
  • May 2014: 4x OHS@95
  • June 2014: 1:30 row 500m
  • July 2014: first muscle-up, first HSPU
  • Before and After Photos
Link to comment

Today's WOD included 30 full squat cleans from the floor at 95. Wow, they are tiring -- my back got tired, I suspect because of all the strength needed not only for the clean but for the front squat as well.

 

Got some video too -- and I look generally OK.

 

Need to learn to land better -- feet a bit narrower, toes a bit more forward.

Level 5 Half-Dwarf Ranger

STR 15 - DEX 11 - STA 5 - CON 13 - WIS 13 - CHA 10

Attack Your Weaknesses!!!

Challenges: 1 (c&j) | 2 (c2b) | 3 (DU) | 4 (OHS) | 5 (DU+OHS) | Fitness Goals 2014



History...

  • Started CrossFit in April 2013: 205 lbs., 0 pull-ups, 10-minute mile, 2:00 500m row, could barely air squat
  • November 2013: 175 lbs., 15 pull-ups, 8-minute mile, 1:34 row 500m, 235-lb. squat
  • December 2013: 19 rounds of Cindy, Fran 9:09
  • February 2014: DL 315, clean 175, c&j 155, snatch 125
  • March 2014: 25+ double-unders, 95-lb. overhead squat 1RM
  • April 2014: 47 DU; c&j BW@175
  • May 2014: 4x OHS@95
  • June 2014: 1:30 row 500m
  • July 2014: first muscle-up, first HSPU
  • Before and After Photos
Link to comment

Thanks, I in fact stabled on those videos earlier today, and they are indeed very helpful.

Level 5 Half-Dwarf Ranger

STR 15 - DEX 11 - STA 5 - CON 13 - WIS 13 - CHA 10

Attack Your Weaknesses!!!

Challenges: 1 (c&j) | 2 (c2b) | 3 (DU) | 4 (OHS) | 5 (DU+OHS) | Fitness Goals 2014



History...

  • Started CrossFit in April 2013: 205 lbs., 0 pull-ups, 10-minute mile, 2:00 500m row, could barely air squat
  • November 2013: 175 lbs., 15 pull-ups, 8-minute mile, 1:34 row 500m, 235-lb. squat
  • December 2013: 19 rounds of Cindy, Fran 9:09
  • February 2014: DL 315, clean 175, c&j 155, snatch 125
  • March 2014: 25+ double-unders, 95-lb. overhead squat 1RM
  • April 2014: 47 DU; c&j BW@175
  • May 2014: 4x OHS@95
  • June 2014: 1:30 row 500m
  • July 2014: first muscle-up, first HSPU
  • Before and After Photos
Link to comment

The good: had some good catches today in the rack. Have better perception of where the bar is -- as if it's moving more slowly so I can see and control it through the motion. Got under the bar repeatedly, didn't drop any, went to full depth. Video was from the side and shows a vertical bar path.

The bad: still scrambling under the bar, need to learn to move faster. Landing with feet splayed in random positions, duck-footed at about 45 degrees. Need more flexibility in shoulders, hip flexors, and thighs. Now several hours post-WOD and my legs are cramping.

Level 5 Half-Dwarf Ranger

STR 15 - DEX 11 - STA 5 - CON 13 - WIS 13 - CHA 10

Attack Your Weaknesses!!!

Challenges: 1 (c&j) | 2 (c2b) | 3 (DU) | 4 (OHS) | 5 (DU+OHS) | Fitness Goals 2014



History...

  • Started CrossFit in April 2013: 205 lbs., 0 pull-ups, 10-minute mile, 2:00 500m row, could barely air squat
  • November 2013: 175 lbs., 15 pull-ups, 8-minute mile, 1:34 row 500m, 235-lb. squat
  • December 2013: 19 rounds of Cindy, Fran 9:09
  • February 2014: DL 315, clean 175, c&j 155, snatch 125
  • March 2014: 25+ double-unders, 95-lb. overhead squat 1RM
  • April 2014: 47 DU; c&j BW@175
  • May 2014: 4x OHS@95
  • June 2014: 1:30 row 500m
  • July 2014: first muscle-up, first HSPU
  • Before and After Photos
Link to comment

OK, so I haven't been good about posting to the Rebellion. Had a bit of a setback, tweaked my knees and have been cooing with some mobility struggles. But in the end I got the squat clean!

Today's WOD included cleans at 95 and I handled them all as squat cleans. Success!

Level 5 Half-Dwarf Ranger

STR 15 - DEX 11 - STA 5 - CON 13 - WIS 13 - CHA 10

Attack Your Weaknesses!!!

Challenges: 1 (c&j) | 2 (c2b) | 3 (DU) | 4 (OHS) | 5 (DU+OHS) | Fitness Goals 2014



History...

  • Started CrossFit in April 2013: 205 lbs., 0 pull-ups, 10-minute mile, 2:00 500m row, could barely air squat
  • November 2013: 175 lbs., 15 pull-ups, 8-minute mile, 1:34 row 500m, 235-lb. squat
  • December 2013: 19 rounds of Cindy, Fran 9:09
  • February 2014: DL 315, clean 175, c&j 155, snatch 125
  • March 2014: 25+ double-unders, 95-lb. overhead squat 1RM
  • April 2014: 47 DU; c&j BW@175
  • May 2014: 4x OHS@95
  • June 2014: 1:30 row 500m
  • July 2014: first muscle-up, first HSPU
  • Before and After Photos
Link to comment
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