September 22, 2003
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801, and 030902). Report load and any advances to comments.
Kurtis Bowler and his homemade stone were both big hits with our crew at the CrossFit Challenge. Kurtis used Jason Keen's recipe for making rocks.
Posted by lauren at September 22, 2003 4:02 AM
Whoo-hoo! 115# is mine!
15 x 115
12 x 115
9 x 115
Then . . .
3 x 125
3 x 135
3 x 5 kneeling ab wheels
No breaking of sets, all cleans from below the knee, no dumping, no re-grip. Resting between sets limited to re-gaining normal breathing. This was a nice improvement from 030902.
Do I get any extra credit for the cat wandering around my feet on the set of 9???
This is the first time I have tried to maintain touch and go only for this WOD. I've been focusing on doing good squat cleans rather than power cleans. But my form broke down to power cleans by rep 8 on the first set. I stopped the set, practiced full cleans with the 15# bar and then continued Gwen. I had to take a relearning break half way through the last two sets as well.
At least the jerk with the measly 70# was OK...the more I work these lifts, the more respect I have for people that can do them well.
A great article on making rocks. I can't wait to give it a try - but I will need to make mini-rocks!
I, of course, definitely give you extra credit - cats do have the ability to add difficulty to most lifts. Congratulations on the 115! (My dream weight)
Got a new PR on this one (125#)! I used squat clean technique and (fortunately) didn't have to dodge cats at all (no extra credit for me). Rested about 4 minutes between sets. Unfortunately, I didn't have anything left over to do any additional work - I just felt like crawling into a corner, curling up and crying. This, for me, is one of the most grueling repeater WODs. After a couple hours rest, I'll come back for pull-up/HSPU work .... maybe.
One question - are lifting gloves allowed when doing the O-lifts? I seriously tore a callous doing pull-ups recently and bought a pair of gloves to protect the wound from further damage.
115# x 21 pulled 21 in one full set
145# x 15 pulled 11 then 4
170# x 9 pulled 6 then 3
I am still muscling up the jerk, but the cleans are getting way better
I did 3 sets of Tabata Intervals on the rower as a finisher.
Great work! That was a very trusting cat!
Tape is the usual recomendation for preventing/protecting cuts and abraisions but use whatever you need to to get the WO done.
Last time and had to break the sets down and rest. This time 85lbs was nothing. It actually felt light. And I only rested 2-3min between sets. I must go heavier next time. I still need to work on my form. I felt myself muscle-up a few of them.
First time for me, these cleans-and-jerks, so I erred on the light side:
75 lb x 15, 12, 9
..then 85 lb x 6, 5, 5
Next time I'll try for 85 all the way.
105lb x 15,12,9
We almost made it all the way through without braking the sets, two of us lost it on the last set and took a brake for a few seconds at around the 3rd rep.
I feel the need to comment that Curtis has the perfect last name for what he does.
I'll post my actual results in a week or two. I'm prepping for a Highland Game.
Good Luck Barry! Let us know how you do.
Back from a trip that had me alternating between the Prison Workout, Barbara, and Diane...glad that's over with!
Still quite the OL beginner, I did a number of warm-up DL sets, then just some sets of cleans (no jerk) with the bar.
Then I performed the Gwen workout:
45 x 15
65 x 12
95 x 9
For the final set I had to break it up into a set of 4 and a set of 5. I also noticed that I allowed myself to power clean on a few of the reps (bad!). Even so, following Lincoln's advice, I went all the way down into a full squat.
I still need to work on the catch part. Rereading the July CFJ was a help. I realized that I need to work on form. A lot more work. Afterwards, I did a number of cleans again with just the bar and concentrated on totally eliminating any arm movement on the way up.
The clean was ok, the jerk seems to come easy, but the diving under the bar needs WORK. So it was power clean and jerk with 95lbs for all 3 sets. My breathing and grip were both worked very hard at the end. I'll squat fully next time after the power clean and practice getting under the bar quickly.
Last time I used 135#, but it was broken up big time. So I used 135# again, but this time I owned it!! Touch and go the whole way. Rest between sets was approx. 4 minutes. I'm going to go heavier for the next "Gwen."
100 pounds all three sets. More of a power clean. I really need to work on dive under bar.
Started with squat cleans but was quickly vanquished. Continued on with the power clean as George did. Need to work on invincibility in the front squat.
Used 70lbs; got all 3 sets. 1st two were power cleans; last set I fooled with a split on the clean; I think I heard my cat laughing! Really need some clue on the form. Sounds like ordering the July CFJ is a good idea. This fried my grip (and breathing) but managed to only take about 3 min between sets. Have to try a bit more weight next time.
I'm getting a little better!
Tried to start with 135, but that was too much. So, I reduced to 115 and started over. Did all three sets with the new weight touch and go. Took about 4 mins between sets.
135. I made 150 last time, but I threw the day before, and my grip was not good at all. I might have been able to make 140, but no more. As it was, I worried on the last couple reps that I might dump it on the jerk.