CherylHurdleCheryl Nasso

2015 REGIONAL ATHLETES
1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. Big Clean Complex + Muscle ups
A. Inside of 1 minute complete the following complex with 135/95 barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

B. Inside of 2 minutes complete the following complex with 155/105 barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

C. Inside of 3 minutes complete the following complex with 185/125 barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

D. Inside of 4 minutes complete the following complex with 205/135 barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

Your score is the number of muscle ups.

One set consists of all 12 reps with the barbell followed by as many reps of muscle ups in the remaining time (MU do not have to be unbroken). The barbell should be UNBROKEN during the entire set. Rest as needed between sets.

2015 OPEN ATHLETES
1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. “The Big Clean Complex”
6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Nate Schrader’s 255# Big Clean Complex at CFNE.
I believe the is the standing world record.

91 thoughts on “Wednesday 8.27.14

  • August 27, 2014 at 4:59 am
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    Open
    1. 100, 105, 105kg
    2. 60, 65, 70, 75, 80, 85kg

    Reply
  • August 27, 2014 at 5:07 am
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    Masters 47/Open
    1. 120kg
    2. 65/70/75/80/85/90 split jerk fail.

    Reply
  • August 27, 2014 at 5:11 am
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    1. 100kg
    2. 60/65/67/70/72/75 (20 min rest and after looking Vadim Darchinov work, improve to 80kg)

    Reply
  • August 27, 2014 at 7:15 am
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    Regionals:

    1) fsquat – 225/255/275
    2) big clean score – 9/13/14/15 = 41 MUs

    Reply
    • August 27, 2014 at 7:47 am
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      You got 51 man… Nice work!

      Reply
      • August 27, 2014 at 2:21 pm
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        Ha! You’re right. MUs=51

        Reply
  • August 27, 2014 at 7:50 am
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    Regionals
    1. 225 across. First time squatting in a while due to injury. Had dry needling done yesterday… Anyone else had that before? It’ll rock your world! Very little pain today

    2. Big clean- 7/12/14/17 Rx. Total of 50

    Reply
  • August 27, 2014 at 8:04 am
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    Open
    1. 205
    2. 135/145/155/165/175/185

    Reply
  • August 27, 2014 at 8:11 am
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    1. 295

    2. 135/155/165/175/185/205

    Reply
  • August 27, 2014 at 8:20 am
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    Open Master 44
    Great stuff today but pretty humbling.
    1. the 10 sec pause was great for the front rack work I need. got up to 215 but couldn’t hold that last rep. started trembling and dropped it at 9 seconds.
    2. Got 155 but failed on 165. this was a real gasser for me plus grip was an issue as well as the high hang.

    So glad to see this stuff even though I didn’t feel like it was a great showing.

    Good luck everyone.

    Reply
  • August 27, 2014 at 8:58 am
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    M/24/5’11″/189.2

    Open
    Front Squat: 275
    Big Clean Complex: 95-115-125-135-145-155

    Reply
  • August 27, 2014 at 9:20 am
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    Is it a good or bad thing to do the pause squats fully bottomed out to where your basically sitting on your ankles? When you do them that low it takes nearly all the tension out of your legs so I don’t find the pause squats any more difficult that a regular front squat. Should I be trying to stay closer to parallel?

    Reply
    • August 27, 2014 at 11:09 am
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      Hey Scott,
      Good question and i’ll try to answer the best I can. From what I’ve heard watching actual Weightlifters talk about paused squats is they try to hit absolute bottom depth to account for the fact that sometimes things go wrong in a lift. They will do paused front squats at nearly maximal load so that they can get comfortable enough under the weight to make slight adjustments during say a clean and jerk if the lift/bottom position isn’t exactly perfect since in a competition they only have 3 attempts gotta make them all count right.

      Reply
      • August 27, 2014 at 11:39 am
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        I agree with Blaine – at a heavy load it definitely wasn’t easy to stay in the bottom for a full 10 seconds. It got hard to keep your chest and elbows up maintaining good positioning. It did seem to get easier though as the hips and ankles opened up.

        Reply
    • August 27, 2014 at 10:05 pm
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      my advice would be to go as low as you can while maintaining proper form. if it still feels too easy, add more weight :D

      Reply
  • August 27, 2014 at 9:37 am
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    1. 225# across
    2. A. 6 B. 10 C. 12 D. 5 The clean complex took it out of me on D. Had to drop the bar after each overhead and took a while to get back on it. 205# felt like a ton of bricks.

    Reply
  • August 27, 2014 at 9:49 am
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    OPEN
    1. Front Squat 3×3 @ 250#
    2. Big Clean Complex – 115-145-150-155-160-165

    … not my best showing on the BCC (PR 185) but grip was an issue and low back was feeling “tweaky” …

    Reply
    • August 27, 2014 at 9:51 am
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      … missed the Pause Squat change in the programming … standard Front Squats.

      Reply
  • August 27, 2014 at 10:36 am
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    1. 315# across (wasn’t pause squats due to programming changed)

    2. 1/2/1/3=7 muscle ups. Humbling WOD. Pretty happy with it since muscle ups under pressure are goats.

    Reply
  • August 27, 2014 at 11:48 am
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    Open
    A) 245# (did not see the pause)
    B) 115-165#. Okay with this performance, I haven’t done this before. I had know idea where to start.

    Reply
  • August 27, 2014 at 11:56 am
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    Regional for the day
    1. 225. Pause front squats suuuckk. Warmed up to 205 with pauses. Before hand thought I’d bang these out. Felt like a min under the weight.
    2. Ceiling height is too short. Have to do L-sit sit muscle ups.
    2/3/4/4.

    Reply
  • August 27, 2014 at 12:02 pm
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    regional
    290 across no pause

    Reply
  • August 27, 2014 at 12:02 pm
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    1. Squats
    3×3 @ 155#,185,205 F

    2. Big Clean Complex + Muscle ups
    5+8+11+4 = 28 rx

    Reply
  • August 27, 2014 at 12:04 pm
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    reg
    1. pause squat @ 155 across
    2. 16 Mus (1/4/5/6), *I had to break up the last round at 135 a couple of times and the round at 125 once. Just couldn’t hang on to the bar

    Reply
  • August 27, 2014 at 1:06 pm
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    Open.

    1. 135# 145# 155#
    2. 135/140/145/150/155/160. Dropped overhead every time. Grip is smoked…
    Massive pr from when I did this last time in november 2012. Starting weight at that time was 90# and went to 110#

    Reply
  • August 27, 2014 at 1:31 pm
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    Regional
    290 no pause

    Reply
  • August 27, 2014 at 1:43 pm
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    Open Athlete
    1. 155/165/165
    -10 second pauses are hard but glad I did it
    2. 135/115/115/115/115/115
    -I regret not staying at 135. Sure it was hard but I can do better than what I did

    Reply
  • August 27, 2014 at 2:17 pm
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    1. FS–didn’t see programming change. 3×3 140kg
    2. BCC–95, 115,135,155,165,185–unbroken. Tried 205–too much…for now.

    Reply
  • August 27, 2014 at 2:28 pm
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    Open
    225
    135/140/145/150/155/170
    Went slow on cleans still nursing a strained biecept

    Reply
  • August 27, 2014 at 2:54 pm
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    Regionals:

    1). 225 across
    2). A) 4
    B). 9
    C). 11
    D). 10

    *complex all unbroken*

    Reply
  • August 27, 2014 at 3:01 pm
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    Open.
    1. 80-90-100 kg (did not go across because I did BS RM yesterday, so squat volume is enough)
    2. 40-60-70-80 kg
    Have no time so 4 sets
    3. Did a cardio metcon burpees/G2O plate with a friend

    Reply
  • August 27, 2014 at 3:19 pm
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    Pause squats 170#
    Regional Complex- No MU due to tendinitis-
    105#
    115#
    125#
    135# (first time ever pp 135#- felt light)

    Reply
  • August 27, 2014 at 3:59 pm
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    Pause Squats: 205# / 225# / 225# – First time doing these…about choked myself with the bar :)

    Complex:
    135# – UB – 6 Muscle Ups
    155# – UB – 8 Muscle Ups
    185 – First 2 rounds UB (dumped bar after push jerk and picked up) – 8 Muscle Ups
    205 – Broke after each of the three overhead movements – 10 Muscle Ups
    Total Score: 32 Muscle Ups

    Added in Dead Lift EMOM 10 – 420×1

    Reply
  • August 27, 2014 at 4:06 pm
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    Regionals

    Big clean complex and muscle ups

    53 total

    1 min: 8 Mu
    2 min: 14 MU
    3 min: 14 MU
    4 min: 17 MU

    FS later

    Reply
      • August 27, 2014 at 10:29 pm
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        Thanks Mark! And a great job on going unbroken through the complex.

        Reply
  • August 27, 2014 at 4:32 pm
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    Open programming due to no rings at home.
    Pause Front Squats: 65kg Across
    Big Clean Complex – 65kg, attempted 70 but failed.

    Reply
    • August 28, 2014 at 8:20 am
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      That was a 5kg PR on the Big Clean Complex, and also I didn’t drop the bar and did all the movements unbroken.

      Reply
  • August 27, 2014 at 4:50 pm
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    Regionals
    3x# Pause Front Squats: #185/#205/#225 * didnt get out of the hole on my last rep at #225

    Big Clean Complex+ Muscle ups
    Min 1: 3 Reps
    Min 2: 6 Reps
    Min 3: 4 Reps
    Min 4: 5 Reps

    Reply
  • August 27, 2014 at 4:53 pm
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    Open

    Squat – Hatch programming

    BCC – 135,240,145,150,155,160

    Reply
  • August 27, 2014 at 5:02 pm
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    Regional
    1. 225/225/245
    2. 135#- 30 sec- 6 mu
    155#- 32 sec- 11 mu
    185#- 51 sec- 14 mu
    205#- 1.03- 12 mu
    total – 43 mu
    Real happy- back in April i misses 205# on complex

    Reply
    • August 27, 2014 at 10:21 pm
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      You killed it man!

      Reply
  • August 27, 2014 at 5:15 pm
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    Regional
    Big clean complex+38 MU what a doozy

    Reply
  • August 27, 2014 at 5:55 pm
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    Open
    1) 225#
    2) 135#-185#

    Reply
  • August 27, 2014 at 6:14 pm
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    Today was good. Worked up to 205 in the back squat for the pause squats. No pain.

    Squat cleans still bug the rib so passed on that. Can’t wait to be back on the train.

    Reply
  • August 27, 2014 at 6:36 pm
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    Regionals

    1) 185/205/225
    Those paused squats are awful, you feel those 10 seconds like ages deep in the bottom.

    2) 2/7/9/7 …. 27 MU, never tried the big clean complex so heavy, so I’m glad with the result, also been crossfiting only for a year so …. yes happy

    Reply
  • August 27, 2014 at 6:37 pm
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    Open/Masters 48

    Skipped squats knee pain.

    Complex 95-115-135-155-165 (sort of…dropped after all overhead moves and waited about 1 minute before picking up bar again) then did a set at 135 to see if I could do it under 30 seconds. Did it in 38 secs.

    2k row.

    Reply
  • August 27, 2014 at 6:40 pm
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    1. 225# for pause squats. my poor poor spine is still feeling like shit from taking a nice flop off the rig.

    2. complexes/mu’s
    6-9-10-9
    gotta improve my cycle speed on muscle ups. and kill the bitch in my heart.

    Reply
  • August 27, 2014 at 6:41 pm
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    Open

    1) 135, 155, 185
    ***should have gone heavier but wasn’t sure what to do. Probably should have checked here before I started. In any case, these really opened my hips so I’m going to do them more often. I generally do pause squats for 4-5 seconds on my warmup sets but the extra time really made a big difference.

    2) started at 115 and made it up to 165. This was a weird workout but super fun. The weight felt light but got hard at the same time on the sets of 155 and 165. I felt like I was catching the bar lower toward the end which is a nice feeling as well.

    Reply
    • August 27, 2014 at 10:25 pm
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      Now imagine catching it that low on every clean, meaning don’t pull as hard when you’re fresh, just enough to catch it… How that would save your pull strength over the duration of a wod.

      Reply
  • August 27, 2014 at 6:47 pm
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    Regionals
    1. 3×3 front squat w/ :10 pause @125#
    2a. 95#, 3 mu’s
    2b. 105#, 5 mu’s
    2c. 125#, 6 mu’s
    2d. 135#, 7 mu’s (dropped bar on this round right after the push jerk. Picked it up and started where I left off to finish. ) Total- 21 muscle ups

    Reply
  • August 27, 2014 at 6:48 pm
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    43/master

    Regionals
    1. 185- 10 sec pause
    2. Big clean complex…
    A. 135- 1 MU
    B. 155- 2 MU
    C. 185- 3 MU
    D. 205- 2 MU (dropped bar on last full squat clean, picked it up and finished it. So close!!! I will get this next time)

    Reply
  • August 27, 2014 at 7:01 pm
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    Open
    1. 205# across
    2. 155/165/175/180/185/190

    Unbroken on the first two sets; dropped the bar after the overhead movements on the last four sets.

    Reply
  • August 27, 2014 at 7:46 pm
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    Open
    1) 125, 115, 105 pause FS. Never done pauses this long. Hard to judge correct weight. 10 seconds on the nose.
    2) 65, 75, 80, 85, 85, 90

    Reply
  • August 27, 2014 at 7:55 pm
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    Regionals
    1. 100#. Completed first set. Failed the 3rd rep on sets 2/3. On a positive, a few months ago we were doing 5×3 5 second pause BACK squats and I used 100# and struggled. So I’m happy to have made it through what I did using 100# on the front squats with 10 second holds.
    2. 55#-1 mu/ 65#-3mu/ 75#-4mu. I was feeling like a dare devil and went with 90# for the last set ;) 5 mu. Happy to have held onto all sets. Forgot to track how much mu time I had.

    Reply
  • August 27, 2014 at 8:18 pm
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    Open
    1. Front Squat 3×3 @ 275 w/o belt
    *best 10×3 was 255 w/o belt this summer; happy with this
    2. 95, 115, 125, 135, 145, 155
    *Never dropped the bar, not sure if that’s a good or bad thing. Last 3 sets weren’t so much heavy as I was just out of breath

    Reply
    • August 27, 2014 at 8:32 pm
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      Didn’t read the website, got burned again just following the website. Oh well, some day I’ll hit 275 with 10sec at bottom

      Reply
  • August 27, 2014 at 8:18 pm
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    Open
    Pause Front Squats 100 kg across
    (They were felt terribly. Was wreaked after that)

    Clean complex ( no overhead work)
    60,62.5,65,65,67.5,70

    Reply
  • August 27, 2014 at 9:05 pm
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    Regionals

    1) 185 (never done a 10 second pause, definitely should have gone heavier)
    2) 0-1-2-4 broke complex once at 185 after push jerk and twice at 205 after both jerks. Still adjusting to neutral grip on rings. Not happy but not totally upset by MU results.

    Reply
  • August 27, 2014 at 9:06 pm
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    Regional:

    1. Only saw the front squats not the pause part- 3×3 at 285#

    2.BC Complex- 25 muscle ups total. Whoever says barbell work isn’t cardio can suck it lol.

    Reply
  • August 27, 2014 at 9:07 pm
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    Regionals again today
    1. Front pause squats 3×3 -225, 245, 265. Almost failed the last rep of last set.

    2. MUs – 8/8/6/8. Stoked I got thru the set of 205 without dropping the bar!

    Reply
      • August 27, 2014 at 10:35 pm
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        Thanks Keith! Just being able to so 30 MUs in a wod is pretty awesome so I’m happy. But 40 or 50 MUs in that wod is another level.. Hope to get there one day!

        Reply
  • August 27, 2014 at 9:19 pm
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    Regional
    1) 225# – This was real tough.
    2) MU 4/6/6/2 – Dropped after the push jerk at 205# and waited about a minute before finishing the set. Next time I will get 205# UB.

    Reply
  • August 27, 2014 at 9:31 pm
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    1. 185/205/205

    2.5/7/5/2

    Reply
  • August 27, 2014 at 10:14 pm
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    fun workout
    r:
    1. 3×3 @ 225 – pause squat wasn’t programmed when i printed workout. light weight due to it band. lots of rolling with the barbell, still sore, but squats were unaffected.

    2. 11 rx. 26 with dropping the bar. really fun and a good confidence booster.

    Reply
  • August 27, 2014 at 10:15 pm
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    Regional Programming
    1. 205, 225, 245 – 10 seconds has never felt so long in my life!
    2. 4, 7, 6, 8 for a total of 25. Unbroken on complex up to 185#. Had to drop from the top on 205#. Didn’t feel real great on the MU’s today.

    Reply
  • August 27, 2014 at 10:25 pm
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    1. Didn’t see the pause squats… 195#

    2. Just did the big clean complex since don’t have mu yet… 85#/95#/105#/115#/125#/135# I wanted to make it to 145 but 135 was just rough so I just counted my “warm up” set as the first. Didn’t drop the bar until 125#

    Reply
    • August 27, 2014 at 11:26 pm
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      Didn’t drop the bar *during a set* until 125#

      Reply
  • August 27, 2014 at 11:02 pm
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    1. 225#. 10 seconds is a lifetime….
    2. This was horrible. Had to start letting go on 3rd set of 185 and then between every 2 reps on 205. Felt soooo horribly heavy.
    MUs 6/10/10/9….

    Reply
  • August 27, 2014 at 11:06 pm
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    Squats @ 225

    Big clean complex:
    5/9/8/6

    All unbroken for the cleans and such. Miss calculated time for the 3rd round and then the bitch in my hands got the best of me in round 4.

    Reply
  • August 27, 2014 at 11:29 pm
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    Regionals
    1) 135,145,150# I started to see stars on that last set.
    2) All sets UB and muscle ups went:
    1, 7, 7, 8.5

    Reply
  • August 27, 2014 at 11:55 pm
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    1. 235 Across

    2. A) :30 Complex, 4 MUs
    B) :34 Complex, 4 MUs
    C) :36 Complex, 8 MUs
    D) :36 Complex, 10 MUs

    MUs felt Great Round One, then went to shit after. Couldn’t keep a consistent down swing and was going all over the place.

    Then tried to do the Complex at 265 and got through to the Push Jerk, but failed the hang Clean. http://instagram.com/p/sOXPbuzDUk/?modal=true

    Reply
  • August 28, 2014 at 1:09 am
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    Regional
    Nursing a undiagnosed injury to neck sternum area so stayed light
    Squats @ 185
    1 min 7 mu
    2 min 11 mu
    3 min 10 mu
    4 min 10 mu

    Reply
  • August 28, 2014 at 2:39 am
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    Regionals
    Did 1 first and only had time to do 2 x 3 front squats
    1) 155, 175
    2) 41 Muscle Ups

    Reply
    • August 28, 2014 at 2:46 am
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      6, 9, 10, 16 for MU

      Reply
  • August 28, 2014 at 7:40 am
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    Open
    3×3 Pause Front Squat @80kg

    Big Clean Complex: 50kg-52.5kg-55kg-57.5kg-60kg-62.5kg

    Reply
  • August 28, 2014 at 8:29 am
    Permalink

    Regionals
    1. 3×3 Pause Front Squats, hold the bottom position for 10 seconds @ 155#

    2. Big Clean Complex + Muscle ups
    A. 2
    B. 7
    C. 10
    D. 11 (dropped bar on third High Hang Clean because I caught it wayyyyyyyy forward, pissed about this)

    Total Muscle Ups = 30

    Reply
  • August 28, 2014 at 8:31 am
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    Regionals
    1. 3×3 Pause Front Squats, hold the bottom position for 10 seconds @ 155#

    2. Big Clean Complex + Muscle ups
    A. 2
    B. 7
    C. 10
    D. 11 (dropped bar on third High Hang Clean because I caught it wayyyyyyyy forward, pissed about this)

    Total Muscle Ups = 30
    Excited for a rest day!

    Reply
  • August 28, 2014 at 10:53 am
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    Big clean complex:

    135-145-155-165-175-185 fail

    Really happy with this. 155 was my PR. I debated sticking at 155 for sets 3 and 4 and i’m glad i didn’t. I have no problems with the fail at 185. Just missed it on one of the hang cleans, not sure if i could have finished it though. Pretty gassed at that point.

    Reply
  • August 28, 2014 at 11:04 am
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    You guys are beasts with the MU!

    Regional/ Masters

    1: 4 MU
    2: 5 MU
    3: 4 MU
    4: 5 MU
    Total: 18 MU

    Reply
  • August 28, 2014 at 11:18 am
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    Open
    1. Pause front squats at 165#. Third time in each set was tough.
    2. 105#-115#-125#-135#-145#-145#. Failed last jerk in set 5, and both jerks in set 6. Did the cleans.

    Reply
  • August 28, 2014 at 3:55 pm
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    1. 225#x3, yikes
    2. 2,3,5,8. Dropped after PP at 205#. Need all the help I can get with mu while fatigued. Lots of misses. Switched to false grip for a few in there. Can feel skin separating from my palm in a few places….

    Reply
  • August 28, 2014 at 4:04 pm
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    Just now got to this. Yesterday was a crazy day.
    Open:
    Squats at 205
    Only time for 2 sets at 155, 165
    -By the way, when Kendrick gives you five that’s a good thing…

    Reply
  • August 28, 2014 at 4:33 pm
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    Open
    1) 205#
    2) 2 Rounds at 115#, 2@135, 2@155#

    Reply
  • August 28, 2014 at 11:20 pm
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    OPEN

    1, 265

    2. 135-175, broke after the OH on the 175

    3, Treadmill, run 3 min on 1 off, 3 jumps during rest x 3 sets

    Reply
  • August 29, 2014 at 4:15 am
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    70/75/80 for the front pause squats. got off and felt dizzy every set, it’s along time at the bottom!

    did the Regionals complex but lowered the weight to 60/70/75/80

    incredibly tough but good complex.

    unbroken through 60 and 70, started to drop it after the press on 75 and 80 and failed push press on 80 :/ ended up with 1/4/8/6 muscle ups

    did a 10 foot handstand walk after, been practicing them every night after sessions for about 10-15 minutes and it’s clicked! was buzzing with it.

    Reply
  • August 29, 2014 at 4:40 pm
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    1. Skipped
    2. Mu 8,12,14,12
    (205# rd killed me waited almost a min finishing clean complex before first mu)

    Reply
  • August 31, 2014 at 5:39 pm
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    1. 155, 165, 165
    2. 115 -1
    135-2
    155-3
    175 -1
    only second workout I’ve done that incorporated MUs.

    Reply
  • September 4, 2014 at 6:41 pm
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    Open

    FS: 155, 185, 185

    Squats weren’t too hard, my pulled intercostal was the limiter. Front squats hurt the worst and that’s how I tore it..
    Complexly: up to 150. Never failed a complex, first time I’ve ever heard of this one. Absolutely awful on the grip!!

    Reply
  • September 5, 2014 at 11:20 am
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    Poor effort today mentally weak/heat got to me.
    1. 245/265/265
    2. DNF(I’ll leave it at that)

    Tomorrow is a new day

    Reply

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