How to Hang Clean

Thanks to Bryan Kemper for this excellent article…

There’s propaganda floating around that the Hang Clean is so crazy-complicated that you probably shouldn’t bother with it at all. Many coaches will avoid teaching it for this reason leaving literally hundreds of thousands of athletes in this country under-powered as a result.

Don’t believe the hype. Hang cleans are hard, but they ain’t THAT hard. Anyone can learn to do a decent hang clean – Anyone. And what’s better is that you only need to know three steps to do it!

Click here for the rest of the article.

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100 Pounds

Ed Dunning is one of the many new faces to appear at Black Hills CrossFit in the last few months. Ed came to CrossFit with the goal of losing 100 pounds, and he started a blog to document his journey. Check it out if you get a chance.

Ed’s a good writer, and it’s an ambitious and awesome goal that he’s set for himself. The neat thing is, I’m 100% certain that he can accomplish it. There’s no better way than CrossFit.

Good luck, Ed. We’ll all be rooting for you.

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WOD Thursday Oct 27, 2011

50 situps
50 parallette jumps
5 laps
40 situps
40 parallette jumps
4 laps
30 situps
30 parallette jumps
3 laps
20 situps
20 parallette jumps
2 laps
10 situps
10 parallette jumps
1 lap


WOD Wednesday Oct 26, 2011

50 deadlifts (135/95)
50 wallballs
50 pullups
50 burpees
50 kb swings (70/45)
500m row

For RX must be done in one round. If not going for RX you may split it up into rounds, for instance 5 rounds of 10 reps per exercise, or however you wish.

Did someone say something about no barbells? CrossFit prepares you for the unknown and unknowable, both mentally and physically. But really, no barbells on Thursday. I swear.


WOD Tuesday Oct 25, 2011

10 cleans (135/95)
20 pushups (hands come off the floor at the bottom)

5 rounds

Remember the review from a few days ago on what a “clean” is.

Also, after Tuesday there will be no more barbells for a few days. We promise. Maybe.


WOD Friday Oct 21, 2011

Partner WOD

4 tasks

3000m row
6 laps farmer walk (70/45)
6 mins plank with 45/25 on your back
6 laps run

The tasks must be accomplished by the team, not individually. In other words, the two athletes must row 3000m combined, not 3000m each.

Both members of the team can be working at the same time, on the same or different tasks. So both members can row 1500m at the same time and be done with the row task.

The tasks can be broken up in any way the team wishes. For instance, one athlete can do all the rowing while the other is working on other stuff.

The trainer will not put the weight on your back for the plank. The team is responsible for that. If you can get a different team to do it for you, though, more power to you.


WOD Thursday Oct 20, 2011

100 double unders
90 flutter kicks (per leg)
80 walking lunges (total)
70 russian twists (total) (20/14)
60 squats
50 presses (45/35)
40 box jumps
30 kb swings (55/35)
20 burpees
10 wall climbs


WOD Wednesday Oct 19, 2011

1 pullup
2 deadlifts (Option 1: bodyweight; Option 2: 135/95)
3 situps

AMRAP in 18 mins. Add 1 rep per round. No kipping pullups until round 6.


Just to clarify a few things…

When the WOD calls for a clean, you must pass through a full front squat before standing the weight up in the rack position.

For a power clean, the bar starts (on the floor) and ends (in the rack position) the same as with a clean, except that you are not required to perform a full squat. A partial squat, or no squat at all, is allowed with a power clean.

Now, if the WOD calls for a clean and jerk, there is no requirement that you perform a full squat. If you can power clean the prescribed weight, that’s perfectly fine. But if you’re going for a max weight clean and jerk, you’ll probably do a squat, because it’s easier to squat the weight up to the rack position than it is to power clean it.

Furthermore, once the bar is in the rack position, you can move it overhead however you wish: split jerk, squat jerk, push jerk, push press, even strict press if you’re beastly strong.

Clean and jerk, in a CrossFit gym, basically means taking a barbell from ground to overhead in any way possible, as long as you stop for at least a moment in the rack position along the way.

We’ll talk about the snatch later…


WOD Tuesday Oct 18, 2011

Part 1: clean and jerk skill work (15-20 mins)

Part 2: WOD

4 rounds, 2 minutes per round, 1 minute rest in between rounds.

Each round begins with 5 clean and jerks (155/115).

With remaining time in each round do burpees (round 1), situps (round 2), box jumps (round 3), and pullups (round 4).

Your score is the total reps accomplished in burpees, situps, box jumps, and pullups.

The weight is pretty heavy on the clean and jerk; scale accordingly so that you get at least some reps in the bodyweight exercises.


WOD Monday Oct 17, 2011

Wallballs (20/14 to the 10′ line)
Double Unders


Farewell, Paul! Thanks for showing us what we are all capable of.


WOD Thursday Oct 13, 2011

12 deadlifts
9 hang power cleans
6 front squats
3 push presses

5 rounds at 135/95

Henceforth this WOD shall be named Williams.


WOD Wednesday Oct 12, 2011

Knees to Elbows
Jumping Pullups (Option 2: Regular Pullups — kipping is ok)
Box Jumps

4 minutes at each exercise, with 1 minute rest in between exercises. You may go in any order you want. Your score is total reps accomplished.

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WOD Tuesday Oct 11, 2011

400m run or row

10 overhead squats (95/65)
15 burpees

4 rounds

400m run or row

Begin and end with a run or row. You can run first or row first, your choice, but if you run first you must row at the end, and vice versa.

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