January 20, 2004
Clean & Jerk 15-12- and 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. Report load to comments.
Compare to 030525, 030630, 030801, 030902, and 030922.
This is one of Nick Massman�s best pull-up bars yet - a stainless steel beauty of twelve feet.
Posted by lauren at January 20, 2004 8:41 PM
It has been awhile since the last time I did clean and jerks. I used 115lbs. It was kinda easy. Touch and go at the floor as directed. I will have to go heavier next time.
Used 115 lbs. I used 120 last time, but last time I wanted to get through it. This time I really wanted to focus on the touch and go aspect. Some of those jerks get pretty wild due to fatigue. I also noticed that even without the clock running, and rest as needed prescribed between sets, this workout took a "natural" CrossFit course of less than 20 minutes.
I used just the bar 45 lbs. I tried to rest as little as possible between sets. I finished in 10 min. I don't know if the way I did it was ok or if I should have tried to use more weight.
Feeling left out of postings, since I still fear lifting free weight. So if I can't play with you, will someone play with me? Today I did the old WOD again: five each of pullups, squats, pushups, situps and back extensions, repeated. I got 40 sets (200 reps each) in 41:11. Kelly, you will undoubtedly smoke me, but I'd enjoy hearing your time one day. Regards as always.
Used 135 lbs. Did first round in 3 sets of 5.
second round one set of 5, one set of 7.
Third round one set of 6, one set of 3.
This was at the end of the night after school and work, so I was pretty happy with my results considering I really didn't wanna be at the gym.
I started today's WOD with 75# (five pounds more than my last dance with Gwen) touch and go style, but that lasted for only six reps before squat cleans fell apart and I was doing power cleans and I inadvertantly did a split clean. Stopped and did broomstick practice to relearn what I was supposed to be doing. Squat cleans aren't as locked in as I thought.
Started over again with 75#, breaking as needed. All these reps had depth and speed. Jerks were easy and my chin and nose stayed out of harms way.
Adam, it's good to see you posting again. I like the workout you outlined. 40 sets/200 pullups sounds wonderfully painful! Hey Lynne, are you game to doing this one sometime?
Another back to the basics Oly lift that I have forgotten and am trying to relearn. It was hard, my form sucked. My lungs were sucking air.
People in the gym were looking at me like I was breaking some law by doing Clean and Jerk. What is up with that? I don't care, I want to get strong!!
15-12-9 un broken.
Rested about 2-3 minutes between sets.
This was a great grip endurance WOD!
Tried using 135# for this one. My grip failed on the last rep of the 2nd set, so I can't claim a new PR, but I am satisfied with the progress (last time, 030922, I used 125#). Although I dropped to at least parallel on the catches, my forearms are still fried.
First time on CJs, having done cleans before. Did all power cleans. Grip was about to give on 2nd and 3rd set. Forearms are now swollen like ticks. Should be ready to bump up to 105# assuming grip keeps up.
I'd like to mention that, as I am 6'3" and have about 8' reach, that I did a little over 700 ft-lbs of work per each rep. Sounds better that way.
15-12-9, no breaks, 2-3 minutes rest between sets.
Used a pair of 16kg kettlebells, about 70# total. Interesting challenge to the grip from the thick handles and the need to control the movement of the bells.
55# (all I own) 21-16-10-10
Expected it to feel ridiculously light, but didn't.
Why do these O-lifts get me breathing and sweating so fast? Is it because of the full-body recruitment?
Completely new to CrossFit and to C&J so I knew this would be interesting! Used to doing BFL type workouts and recently Pavel's PTP and PowerYoga
height: 6'2", body weight: 260
1st attempt: 45# in 6:36
after a 20 minutes active rest on the c2 and some stretching I tried again:
2nd attempt: 95# in 9:25
95 pounds in 12 minutes. Good workout.
Had to use 50lb dumbells and I did the numbers quoted for each arm;i.e 21 left then 21 right and so on.Short but good!!
Is it okay to do power cleans on clean and jerks, or should all cleans be squat cleans (legs below parallel)?
A while back I asked the same type of question....
I took the suggestions of the very experienced O-lifters who essentially said one should always do full squat cleans unless specifically asked for power cleans. The reason? They mentioned that once you're good at full cleans, all the other cleans (power, hang, etc.) come much more easily -- but it doesn't happen the other way around.
Also, doing full cleans will result in a slower time than people who do power cleans, but undoubtedly you'll get a better workout.
A coupla days ago Dan John put up a little animation of Dimas doing a record snatch ~400#. I must have watched it play 50 times last night - over and over - the form and technique and power is just incredible... Anyway, being so inspired, I thought I would warm up to a max C&J before dancing with Gwen. Really wanted to force that hip thrust. Anyway, got 225 overhead for a PR. My jerk was awful - more of a split-leg pushpress really - I'll have to work on that before going much heavier.
After that I tried Gwen @ 115#. Adding the jerk to all those squat cleans really takes it out of me! Got to 8 and had to put the bar down. Dropped to 105# and did 10+5, 12, 9 (cheated in the first set by setting the bar on my back and shaking out my arms).
1st time to X-fit. Former Marine turned me on to it. 37 years old 5'7" 158#
failed 1st set 12 - 95#
2nd set 12 - 95#
3rd set 9 - 95#
cardio first for 30 mikes and light arm work out after and I'm beat. Didn't seam like that hard of a work out, I was wrong.
115 # through out. Failed on the last rep of the last set. That hurt. Rope climbs and sand bag carries to round out the workout.
Wow, that was harder than I thought. 135#, 11:35 time.
78# x 8 (failed to get 15 unbroken, so lowered to 58#)
58# x 15 (unbroken)
58# x 12 (unbroken)
58# x 9 (unbroken)
3 min. rest between each set. Practiced max extension advice from 030630 link.
65# no breaks. Concentrated on developing form. Hyperextended my knee at Krav Maga later, so I'm taking the rest of the week off with my friends motrin and ice.
Nice Chris! 225 is my current goal.
98lbs. Seemed about right.
could have done more weight but on the first set i realized i wasnt exactly cleaning and instead i was just shoulder pressing which took a lot out of me.. stil finished with unbroken sets..
with 2 minutes rest in between sets.. final time 7:30
Sucked air on this big time.
Could not manage uninterrupted sets.
Took forever to complete all the reps.
Grip strength was not a problem, nor strength to clean the bar. I just suck at the higher rep stuff 'cause I don't do it enough.
I couldn't manage the full sets but wanted to get the weight. I broke down the sets when my form started going.
Warmed up with 5 sets of chins.
Then used 75kg (165lbs) and broke each set in two:
8,7 / 7,5 / 5,4 . Another good workout.
75#; broke all sets but 100% squat cleans and only "Kellied" my chin once - only a graze!
Lauren, THANKS for posting the links to the earlier Gwens - much appreciated.
Kelly and Adam - I'm in; I'll do the "Adam" in the next few days. Sounds like fun!
Used 2 24kg KB's and did all full squat cleans.
Had to break sets up...
Is this ok or should I use a lighter weight?
I completed it in under 18 minutes
Used 135. Body weight of 195. Age 41. Physical condition - not great.
Normally this weight is no problem, but I had never done so many in a row. It is really tiring. I almost dropped after each round. This was my first cross-fit workout.
Really fried my forearms but good workout
no broken sets
should have used more weight and rested a bit more but still, I got worked
Blitz used 75# and did it in 7:08
135 for me.
95 for Scott Kustes and Eric (Eric, sorry I don't know your last name).
All sets complete.
The better I get at this movement, the less weight I can use.
I am still at 105, but my form is better.