Happy B'day Athena.

Athena gets to play with all the new toys first!

No load/speed records from me this morning.

115# + 4:45 = .403508

Who's a good girl!? Athena is such a ham for the camera! But you can't blame her, being so beautiful.

65# - 5:57 - .182

No speed/load records for me either. Hurt my back throwing hay yesterday so I stayed with 65#. Full squat cleans from the floor, many well below parallel and with the best acceleration to standing that I've had to date. Today was one of the rare times I managed to miss hitting my chin during the actual workout (a miracle), but I did successfully jerk the wood stick into the underside of my chin real hard during warmup. By tonight, I'll be sporting a black and blue chin...I am so glad I'm supposed to go out to dinner this evening!

Wow. Another humbling workout, but I made it through intact.

115# - 12:48 - 0.150

Does anyone have advice on how to keep the heels from raising off of the ground on the squat portion of the lift? When I get winded, my form breaks down and I raise my heels to power the squat up. I thought heels-down generated more power...what am I doing wrong?

Thanks.

My upper body was still super-sore today, so I just tried doing squats for 5 minutes straight to see how many I could get. Got 150. I'll probably go practice the C&J now that my upper body has a little more blood flow.

Did the 30 C&J's (didn't time it though, figured I should take it slow) - First 20 at 85lbs, 21-29 at 90lbs, and the last one at 115. 115 = new PR :)

First time ever on the clean and jerks. I am a wimp.

115lbs in 12 minutes. My traps are still killing me from the other day. Someone please remind me that things are still okay as long as I am making progress. Only been doing this program for a month and a half and am already feeling a difference in strength...but am still a wimp. HA

Okay, math is not my strong suit but here goes.
125# in 4:45 = .439. Felt good after the day off.

Well, that was an experience of hell. I got a nice tempo at the end...but, what a tough workout. Breathing like a freight train...

185 pounds in 11 minutes. I don't do math...

This sorta reminded me of Dick Notmeyer and the Old PBBC...sigh.

135# in 7 min = .3214

what's a good score?

Chip,

Sore traps? You're telling me, haha! My shoulders feel like they have thousands of white-hot needles piercing their surface. Ugh.

alternated between 80 and 100 lbs. for the 30 reps. My time was slow and those C and J's are difficult. I think I need a lot of practice to become well versed in this excercise!

Ok,
On the advice of Dan John I broke these up into sets of 3. Wow- what difference. 115 for 10 sets of 3 in around 12 mins. Got cocky and put 135 on the bar in the middle, learned my lesson after 3 and went back to 115.
Do I get extra points for lifting in below zero weather? -3 in garage.

Weight: ~95# (42kg)
Time: 5:05
Score: .311
(Bwt: 137#)

I don't think my back is used to CrossFit(weights) yet... it'll be sore in the morning :)

My shoulders, back and quads are still shot from the hang cleans and squats we did from a couple of days ago. I used 135# for the C&Js today. Started off with a set of 10 and ended with a set of 3. Time was 7:01 (looks like you got me by one second, Alex). Score was .3207.

More fulfilling than the WOD today was the fact that I influenced my wife to try tabata squats for a 2 minute interval - she loved them. She used to be a certified fitness instrucor, so she still has a lot of deprogramming to do, but the fact that she's trying tabata squats (and, a couple of months ago, started weighted squats and deadlifts) makes me think I'm making her convert to Crossfit, if only slowly.

Ryan, don't know if I really got 7 - all I have is an old wind up timer and by the time I finished turned around and walked over to - it was half way between 7 & 8) so I guessed 7 was when i finished :) need to step up on the technology - one a good note though, i just ordered rings.

Ryan,

Outstanding to hear that your wife is trying Crossfit - believe me, she won't be unhappy with the results!

135#
8 reps, 7 reps, 5 reps, 10 reps. Used a 2" thick barbell for all sets from the hang. 5:04 so...
.444 lbs./sec. (?)

First time posting, but I've lurked here for some time. This particular WOD interested me because my current training focuses on high rep ballisic lifts.

For those who want to improve their lbs./ratio you're better off using light went and going as fast as possible. For instance, if you use an empty bar and do 1 C&J every 2 seconds, you'll score a .450. Then we have Danny John who used a very respectable 185 and his ratio was "only" 185/660 or .280. Personally, I think doing 30 reps with 185 in 11 minutes is way more impressive.

Mike,

Welcome to participation - it's a lot tougher than lurking.

There's a cycling rate limit to the looked for ratio that is not even in the neighborhood of the empty bar. Short of throwing the empty bar 45 feet not much would be exciting. (How about 165X30/6:11, where might you rank that, subjectively, i.e., in terms of impressive or not?)

The object lesson should be (is for us)contained entirely within the data. Where does the C&J express max average power over 30 reps(as but one data point)?

Don't get me wrong, I too live in awe of Mr. John.

That being said: I'm in complete agreement with you.

Coach

75#; 6:10 =.203. Cleans from the floor but not full squats - back was really feeling the hang clean/situp workout from last night.

135/480 = .28

115 lbs.
330 seconds (5:30)
115/330 = 0.35

95 lbs
340 Seconds
95/ 340=.28

Did 125lbs. in 7:40. Short but good.

135 in 4:11=.54. Max heart rate attained, I believe. Did 90 pullups, and 1 set of 22 with 135

Bench. I don't think anyone is still looking, but I hate things to be incomplete.