Wednesday 5.1.13


The lone ball.

The lone ball.

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.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Post Score to Comments.
Nighttime. In St. Thomas.

Nighttime. In St. Thomas.


  1. lone ball or odd ball ?

  2. rich t

    BCC – 65,85,95,105,115,115

    10# off of PR, but felt good with various minor injuries (too many and too insignificant to list)

  3. rich t

    Eugene continues to amaze me. today he went super freak freestyle during BCC.

    in the last rep of last set of squat clean with 135#, he did a lunge, and finished with a split jerk.

    Harry is a witness.

    • Krystle

      I also saw this… It was awesome.

    • Eugene

      No way I was going to drop that bar. But man, that was a rough save.

      Big Bear: 95, 115, 135, 135, 115, 125

      • rich t

        i thought you were showing off. “hay, this is easy. watch while I do a lunge on the last rep of last set with 20# more than my platform monkey wimp partner”

        • Chanda

          Eugene was my friend…. Until the partner paleo challenge

  4. Scott W

    The Big Clean Complex: 65, 75, 85, 95, 105, 115. 10# PR. Great working with Paul and Dennis today.

  5. Dan T

    BCC: 95, 100, 105, 110, 115, 115
    Dropped that bar twice on last two sets.
    Great working w/ Braatz and Eddie — good times in the box this morning.
    Have a great day all.

  6. sarah wilson

    BCC: 55,55,65,65,75,80
    Hook grip helped on sets 4 and 5, but fell apart on 6 when I got tired.
    Alison, way to be brave and climb quickly, and nice PR on the press!

    Post WOD: wall ball work

  7. Heather O

    Happy Hump Day everyone! Loved the energy this am and love weightlifting Wednesdays! :) Thanks for the hook grip coaching Harry. It helped so much. :)

    BCC: 45, 50, 50, 55, 55, 60. Last time I did this in Nov I did: 35, 40, 40, 45, 45, 50 so I’ll take these new PRs from today. :)

    I’m so happy I got to come this am! Was tired, my abs were on fire from Annie and I was thinking about sleeping in instead but I got up, got there and of course do not regret it! So thanks everyone for a great morning. :)

  8. Dave C.

    BCC: 95/105/115/135/145/135 (tied PR)

    Totally spent after 6th set. Love this WOD.

  9. Doug B

    Don’t remember what I got up to but know that I again scored some serious style points with my amazing hair and rugged good looks…eat your heart out Ho

    • Rich P

      Real Doug Bell lifted the world this morning… he knows what he did. Fake Doug Bell is falling behind.

    • Andrew Ho

      I switched to the evening class for today…hope your happy.

    • Fake Doug Bell

      You may not remember what I got, but I certainly do. Just give me your picture and leave the posting to me (although feel free to continue the commentary on my hair and rugged good looks…and my shoes).

      Worked up to 175# on the complex. Had 185# in me, but got distracted thinking about where Big Mike and Ho were today. Would have loved to throw it around with those big boys. I’m sure they’re just waiting for another rowing workout. Well, at least one of them is. Just kidding.

      Rich P, nice job today. You are one tall dude lifting all that weight up and down. It’s days like this when I was a shorter guy…you know who I’m talking about.

      • Andrew Ho

        Sorry dude. Missed the alarm and hit the nooner. 175 is freakin huge! I need to step up my game…

  10. Christian

    At CrossFit MouseTrap in Orlando:

    4.6 mile run to box

    1 rm weighted pull up (stayed at 53# – not 1rm)


    8 KBs (70#)
    12 box jumps (30″)
    14 burpees
    16 air squats
    20 DUs


    Then 50 back ext (5×10) 45#

    4.6 mile run back to hotel

  11. Rich P

    BCC: 65, 95, 115, 115, 125, 125

    A day to ease into it and not try to mess around with big weights. Still only 10# below PR.

  12. Eddie

    The Big Clean Complex: 95/100/105/110/115/95

    First time. That was fun. Lots of room for improvement.

    Great work Dan and Mike.

  13. Andy L

    Big Clean Complex: 95, 100, 105, 110, 115, 120 (15#PR)

    Great wod to practice keeping that hook grip on and I was feeling a little more comfortable with it today. Fun working with Greg, Doug, & Mike.

  14. Braatz

    Big Clean Complex: 95-100-105-110-115-125

    Tough WOD, takes a lot out of you. Like you’re left with one lone ball…

  15. Ali G

    BCC: 65,75,85,90,100,105 (5# PR but dropped the bar once during the last set)

    • Jen W

      Good work today!

    • Rachel E

      Your platform was lookin’ strooong today! Nice job ladies!

    • Katie T

      awesome job Ali!!!! Ahhhhh soo strong! I remember when I did this with you during my morning WOD phase. Wish I could have been there this morning to see you PR!!

  16. Jen W

    BCC: 65, 75, 85, 95, 105, 115 (10# PR)

    Dropped the bar once during the last set when I didn’t feel “safe” lowering the bar to the front rack position but otherwise moved through fairly quickly and held on to the bar.

    Felt pretty good this morning – great work everyone!

  17. Chris M.

    Big Clean Complex – 115-145-150-155-160-165*

    * Broke after the pushjerk – “quick to the bar” wouldn’t be an honest assessment.

  18. Craig B.

    BCC: 115/135/155/165/175(PR)/DNF

  19. Rachel E

    BCC: 53/63/63/63/68/68

    Tough to lay off this one but stayed light with Kim P today! Good restraint, buddy ;)

  20. Devin

    This is one of the best complexes we do. Super jealous. Have fun, guys! :-)

  21. Rick W

    BCC: 95/105/115/125/135/145*
    * 10# PR – last time missed the split Jerk – this time got it!

    8*200M Sprints on the 90 Sec.

  22. Alison

    BCC – 55, 65, 70, 70, 75, 80 5# pr on the push press. Jerks were off today.

    Great job Sarah W and Krissy.

    Congratulations to Krissy on finishing the marathon and qualifying again for next year! Woooo hooo!!

    • Krissy Mac

      Thanks Alison – great worked with you guys this a.m.

  23. Ashley R

    Big Clean Complex:
    55-80# didn’t get to last round. Prob. could have stayed and done it but after a couple of days of zone eating I am feeling a bit tired!! I must be de-toxing from all that sugar I used to eat.

  24. Laura c

    BCC: 55-75#. A 10# pr
    May have been able to go up but chickened out

    Practiced butterfly PU post wod… Never tried them and I liked them a lot!

  25. Rob C

    Big Clean Complex: 55,65,75,95
    Thanks to Tony and Jerry, great support!
    Cash out 2x 10 banded PUs and 500 m row

  26. Ken K

    95,105,115, 125, 135 (fell and dropped bar), 135 dropped after every third rep.
    25# PR

  27. Patti Jeanne B

    3 Front Squats and Push press
    3 Front Squats and Push Jerk
    3 Frong Squats and Push Jerk

    55, 55, 65, 75, 75, 75

  28. BCC: 85, 95, 105, 135
    Congrats to Rick W on getting 145

  29. Wendy P

    Big complex clean: 45,50,55,60,65,70 – (5# PR )

    Good times with Martha, Denise and Iris :)

  30. Clean and Jerk 1 @ 90%…225
    Front Squat 1 @ 90%…….250
    Complex 100, 115, 125, 135, 150, 160 (5PR)

    Missing a pair of Reebok sneakers. 11.5 Nano’s in Green. Please return if you see them. They do not say NEEB on them! I know………surprising! My bad!

  31. BCC 85,95,105,110,115,125

  32. denise

    bcc: 33,45,50,55,60,65
    ran out of time (ready for 70 plus)

  33. michelle

    BCC: 65, 75, 80, 85, 90

  34. Susan Stein

    BCC: 35, 55, 65, 70, 70, 75 (5# PR)
    Great lifting with Carrie, Corey and Steph. Nice work ladies!

    Post WOD: MDV Burner #1: 7 x 200m
    Fastest was 37 seconds, slowest was 58 seconds. Rest as long as it takes to complete each 200.
    Way to get it done 9:30!

  35. Andrew Ho

    BCC: 95, 105, 115 (previous PR), 120, 125, 140 (25# PR)

    Plans to the attend the evening class were foiled…but I hit the nooner instead. It was nice. Can’t tell you the last time I had a nooner…

    • Alison

      A nooner and a 25# PR. Sounds like a great day.

      • Andrew Ho

        Oh it really was!!! They got it going on up in that nooner!

    • Melinda

      Good to have you with us today!

      • Andrew Ho

        Thanks, Melinda. Way to kill it today. Inspiring to watch. We should talk sometime so you can give me tips on how to be a badass.

        • Melinda

          Think you have the badass thing down, but let’s talk anyway…:)

        • Fake Doug Bell

          Just talk to me about the whole badass thing. I’m at THE 5:30 am.

  36. Rob C

    Hi anyone soccer fans out there? I have tickets to the NE Revs against Real Salt Lake that I cannot use. They are on Wed night, great seats 3rd row behind the Rev’s bench. If you are interested let me know.

  37. For my pals that love tough mudders, warrior dashes, etc., living social is offering 58% off to the Civilian Military Combine in Amesbury on June 29th.

  38. Susan Celli (Subie)

    Hey Nooners! What is the address to our blog? Thanks!

  39. Susan Celli (Subie)

    BCC – 55/80 (5# PR)

  40. Kathy

    BCC: 65,75,80,85,90,95 (pr, but dropped the bar on last set – will get it next time!)
    Pre wod: Butterfly pull up practice
    Post wod: 1 mile run

  41. Andy R

    BCC: 115,125,135,145,155,165

  42. Did anyone see the truck that hit me today. I think the license plate said: “BCC”!

    This was my first time, and it kicked my ass! I dropped the bar a few times on the last 2 sets: 95, 115, 125, 135, 135, 140

    Pre WOD – lots of DU work. Best day yet on these.
    Pre WOD – 4 x 400m run
    Post WOD – 5 x 10 pull ups. Just for fun.

    Solid effort outside by Pete, Neeb, and Jim. Great day to throw weights around on the CFNE deck.

    • Laura c

      I walked in and saw you doing DU and in my head I thought “why does he think he needs so much work”? Look solid!

    • sarah wilson


  43. BCC: 55, 75, 85, 85, 85, 85

    Fun lifting with Jen, Deb, and Terri!

    • Kristen P

      Wow!! Strong ladies!

      Was fun watching Club Terri happen in between sets!

  44. bcc:55,60, 65,67,69,70. that was fun

  45. Chad M

    Big Clean Complex. 95,115,135,145,155, 165 failed, I believe 3x, during the complex. I haven’t played with that kind of weight in a while, that was fun in a sadistic kind of way. Great working in with you Mike, John and Dan!

  46. Melinda

    BCC: 75,85,90,105,115,120.

    C4 help me out if that is correct? I know where we started and ended anyway…You are the best lifting partner eva! Tx for pushing me, kept me going at the not-so-pretty-end.

    EC: 5×300 row

  47. Sara C

    BCC: 55, 60, 65, 65, 70, 75

  48. Colleen (C4!)

    BCC with my new BFF, Melinda: 65, 80, 90, 105, 115, 120
    last set was a big hot mess, but it got done!
    Learning moment to share with y’all: did we wait too long to do set 6 while hemming and hawing about 120 vs. 125# and got cooled off? Or did we need the rest anyway just to get it done? My brain says the former. It would have been interesting to just rip into set six to see what would have happened. Looking forward to doing this again.
    25# PR from 10/23/12 (65 to 95)
    (we also did this on 2/22/12 in case anyone needs to find it)

    Andrew Ho: once you go Naughty Nooner, you never go back, just ignore Fake Doug Bell. He’s lucky he can get his bar up, at any hour of the day.

  49. BCC
    55-75 5#PR
    only did 5 sets. knee “said” stop :)

  50. Kristen P

    BCC: 65 – 75 – 80 – 85 – 90 – 95 (2 of 3 sets completed, dropped bar). Last time I did this I cleaned 90#, but couldn’t get it overhead. Pretty happy to complete 90 and almost get all three of 95.

    Fun working with Trina and Kathy! You both did awesome!!!

    Post WOD: 1 mile run, and tabata abmat sit-ups

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