The CrossFit Diaries: Hang Clean Thrusters = Pure Evil

First off, I dedicated my workout this morning to Skinny, aka my younger brother (can’t call him little since he’s been taller than me since he was a freshman in HS) Jack. He’s a really great dude and I couldn’t be prouder to call him my brother. Plus he’s one of the few people I know that works out as hard, intense and crazily as I do. As a former D1 football player and soon to be either MA state trooper or Air Force officer, he’s a pretty intimidating dude to meet. He’s definitely a better guy than me and it astounds me every day just how awesome he is. So happy birthday Skinny, I’ll kick your ass (or attempt to) when I’m home for Christmas.

Thrusters are sucky, but bearable. Hang cleans are relatively enjoyable (from my perspective). Hang clean thrusters are pure evil. They. Are. Evil. Add on to the fact that I wasn’t feeling particularly over the top today and it was a brutal morning. Here’s the wonderful workout they had cooked up for us:


12 minutes to build to a heavy Hang Clean+ Clean

Workout of the Day:

Complete as many rounds as possible in 12 minutes of:

6 Hang Clean Thrusters

9 Burpees over the Barbell

12 Pull Ups

The hang clean plus a full clean was tough. I was just off today and I could feel it, so I only went up to 225lb, and that was plenty for today. I was really feeling the big bump in squat and dead lift today, so going a little lighter was  a good change up on the cleans. I must say though that my clean form and power is better than I think it has ever been in my life, so I’m looking forward to seeing how much I can really push this in the future.

The WOD was in a word, brutal. I was already feeling a little off, but those hang clean thrusters we just nuts. I want to find whoever came up with them, give them a hug and then slap them and then hug them again. Torture. Fun. Evil. Shoulder by the end of it were just smoked. I was very pleased with my pull up progress though. I was kipping, but I knocked out my first set of 12 with no problem, which was nice. Progress continues.

Overall I’m feeling sore from this week and looking forward to the weekend, which won’t be any more restful but will be a good change of pace. Here’s to the last weekend of duck hunting before deer season opens next week. Have a great weekend you crazy cats and I’ll see you next week.

Stay classy.


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