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Workouts of the Week: Clang ‘N Bang

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Lately, workouts have been a little all over the place, to be honest. When I was taking my class in June, I missed Mondays and Wednesdays of crossfit. Try as I might, trying to fit eight hours of work and three and a half hours of class just didn’t leave time to WOD. To be honest – I was pretty bummed. Mondays and Wednesdays are the days that my new box focuses on strength. So, until this week, I wasn’t able to throw around a barbell too much, beyond what’s in the WODs. And everyone knows that throwing the real heavy weight above your head is where the crossfit fun is. Am I right???


Many refer to this as the “clang ‘n bang” aspect of crossfit. I do love me some clang ‘n bang! (And some Fabletics capris ^^^. If you’ve been thinking about trying it, do it! And use my referral link. And buy the Lima capris. Cause Ican’teventellyouhowcomfy.)

Anyway, this week I got to do some clang ‘n bang, and I was so very happy about it! So, onto this weekend’s workouts …

Monday, July 6

Front Squat (1-1-1-1-1-1-1-1 @ 90% of 1 RM)

Metcon (AMRAP – Reps)
8 min AMRAP
5 Thruster (115/75)
7 Sumo deadlift high pull (115/75)
9 Burpee facing bar

It’s been quite awhile since I did a front squat, so I worked for a 1 RM to see where I was at. I maxed out at 150#, just 5# short of my last PR. Given that I didn’t remember my last PR going into the workout, I think I could have probably landed that one, had I known what it was and tried to get back to it. Next time! For the WOD, I got 72 reps. I went 65# since I was a bit nervous about the deadlift high pull – not my strong suit.

Tuesday, July 7

20 min AMRAP
3 Rounds
30 double unders
10 Clean and jerk (135/95)
2 rounds
30 double unders
6 clean and jerks (185/115)
30 double unders
2 clean and jerks (225/135)

This was fun! I got through 7 full rounds of the AMRAP. But, I had to do singles since I don’t have doubles yet. Really, really need to work on those. For weight, I started with 65#, then went up to 85#, and finished at 100#.

Screen Shot 2015-07-08 at 11.05.25 PM Wednesday, July 8

Complex 10/20/14 (1 RM)
10 min to establish 1 RM1 power clean + 1 hang squat clean + 1 jerk

Metcon (Time)
For time (13 min TC)
21 hspu
42 wallball (20/14)
15 hspu
30 wallball (20/14)
9 hspu
18 wallball (20/14)

I hit 115# for my complex. To be honest, I thought I was putting up 105# due to some incorrect math – which I guess was good since I was able to knock out 115#. Still, my form wasn’t as good as I would’ve liked, so I stopped there. For the WOD, I used two abmats for the handstand push-ups, but definitely struggled. It’s probably been three months since I had done them! I did power through as best I could though. Then, I started with a 12# wallball, but backed it down to 10 when I realized how overly slow I was being. Had to drop the ego. I know I shouldn’t feel so bad, though, because I’m now using actual targets at my box, which are harder to hit then just the plain wall. All in all, I got to the second set of wallballs and completed 20 of the 30.

Thursday, July 9

Metcon (Time)
5 RFT7 strict pull-ups
7 strict dips (straight bar or ring)
7 pushups
200 m run

Active rest day! This WOD wasn’t too bad, but loosened up some sore muscles. I finished in 17:11 with bands for both pull-ups and dips. I also worked to do four strict push-ups and three knee push-ups per round. My new box doesn’t allow snaking – and I’ll be honest, I was really relying on that!

Deadlift Day Friday, July 10 (Planned)

13 min AMRAP
10 deadlift (225/155)
5 muscle-up (Scale: 3 pull-ups)
10 deadlift (255/175)
5 muscle-up (Scale: 6 pull-ups)
10 deadlift (285/195)
5 muscle-up (Scale: 9 pull-ups)
10 deadlift (315/215)
5 muscle-up (Scale: 12 pull-ups)
10 deadlift (345/235)
5 muscle-up (Scale: 15 pull-ups)
10 deadlift (375/255)
AMRAP muscle-ups (pull-ups)

Today is gonna be a doozy! I’m thinking that I will want to end my deadlifts at least by 185# (200 is my PR) so I will likely start at 135# if I want to go up by 10# each round. I’m a little curious if I’ll get to the end anyway – this seems like it could be deceptively difficult. We shall see! Oh, and no muscle-ups; so pull-ups it is. I’ll probably practice my kipping since it’s a lower amount and I did so many strict ones yesterday.

I’m linking up with Katie today for Fitness Friday! Check out her workouts + her adventures at 50 States in a Year.


Do you like to “clang ‘n bang”?
Have you ever dropped down a workout for your ego?

One Comment

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