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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 11-04-2004, 11:30 AM   #1
Donn Venema
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A question from a newbie. I'm new to all of the Crossfit-type lifts, and in yesterday's WOD I did squat cleans (with much less weight than Rx'd). At my current (low!) level of strength conditioning, I could have power cleaned more weight and probably finished the set faster. In fact, it was coming up out of the squat that was probably the hardest single movement of the WOD for me. As best I could tell from the comments, there was a mixed bag out there of squat vs. power (vs. hang?) cleans for this workout. I'm sure this will be clearer to me as I progress and gain strength, but when a WOD like yesterday includes cleans, what goes into your decision to do squat cleans versus power cleans? Do you just take a look at the prescribed weight and do the fastest clean you can with that weight? Do you do what you think you need the most work on?

Thanks for any insights!

Donn
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Old 11-04-2004, 11:57 AM   #2
Brian Gibson
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I have not been here very long, but from what I can tell, a squat clean(be it a power or hang) will be specified in the WOD.
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Old 11-04-2004, 01:02 PM   #3
Graham Hayes
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With the clean the most important part of the lift is the extension, that's where all the power is generated. So if you power clean, return to hang, power clean...and so on at 1 rep per 1-2 seconds sort of pace then you will have a much more intense workout and your times will improve.

Like Brian said, if it says squat cleans I do squat cleans. Otherwise I do power cleans from the hang. However if it says clean and jerk then I take it from the floor.
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Old 11-04-2004, 04:06 PM   #4
Paul Theodorescu
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If time is a factor (and the weight is light) I powerclean it.

When going for a max, I have no choice but to squat clean it.
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Old 11-05-2004, 09:52 AM   #5
Brian Gibson
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I have never actually done a squat clean. I need to practice them. I do have a fear of them though.
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Old 11-05-2004, 02:03 PM   #6
Lincoln Brigham
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Like anything else, start light (PVC pipe, broomstick) and work up to heavier weights.
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Old 11-06-2004, 07:26 AM   #7
Paul Theodorescu
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Brian, same here. It's hard when you don't have a platform to just throw the bar on. I guess this means sticking to weights you know you can hit or safely miss.

I find squat cleans to involve almost a leap of faith. You pull it as high as you can and then just 'fall' under it. Anyway, that's how it is for me. Have really only done them once.
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Old 11-06-2004, 08:54 AM   #8
Lincoln Brigham
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Don't fall under it. Pull yourself down. Falling is too slow.
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Old 11-06-2004, 09:02 AM   #9
Paul Theodorescu
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I don't know how to pull myself down while pulling the bar up...
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Old 11-06-2004, 10:02 AM   #10
Brian Gibson
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Thanks for the tip, Lincoln.

Paul,

I imagine it this way.(this is probably very simplified, but...) You are pulling the weight from the floor with your legs at the start. You continue the pull but take the legs out of it. Essentially you're pulling yourself under the bar if you continue the pull without the force of your legs.

That is probably a horrible description, but it makes sense to me.
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