First time doing this particularWOD.95 pounds for sets 1and 2 , 105 pounds for the third. Bwt 150. Tough

115lbs for all three sets. Really suffered on the second set but managed all three without fouling. Technique for some reason really improved for the third set. Rested for three minutes between sets. Nice to be in and out the gym in 30 minutes completely drained!
Another good workout from Crossfit - Thanks

135 lbs for all three. First time for Gwen. After the first five reps of the first set I was asking myself what have I got myself into. First set was hardest but second two not far behind. Forearms were burning but mostly just gassed.

115#. No foul. About six minutes rest after the first set, a litte less after the second. I hope resting in rack is legal, because it's the only way I pulled this off.

A little heavy breathing, but no gassing; shoulder endurance was the limiting factor. Finished with 30 burpee-pull-ups and janda sit-ups.

Congrats to Eric Cartman on his U-haul bench lifting demonstration. I understand that Ringling Brothers will have an opening at the end of the Summer. JoJo-the-Dogfaced boy is retiring.

This is my first CrossFit WOD, and thus also my first post. In the past, I have clean and jerked 314 lbs, snatched 253, squated 440, bench 330, deadlift 530, and competed and placed high (and won) amateur strongman competitions, at a bodyweight of around 200-210 lbs. That being said, my training the past 2 years has been sporadic at best. I now weigh 222 and want to get my butt in shape. On to the workout...

Clean and Jerk

95 x 15 fouled a bunch...kinda more rest/pause style
115 x 12 fouled a bunch...I know I shoulda kept the same weight, but my ego came to the gym with me
135 x 9 wow...really killed me, still fouled

My body is now crushed. Looking forward to tomorrow.

95 lbs, fouled in the third set

My grip was burning after the second set and I couldn't hold on in the third. Put it down for about 30 sec after 6 reps. Played around with my new rings afterwards. Dips are surprisingly difficult on rings.

My c&j technique isn't quite ready for Gwen. I'll attempt this the next time it comes around and in the meantime work on learning to c&j. But I have a question:

Aren't the benchmark workouts named alphabetically after women: Angie, Barbara, Chelsea, etc. Isn't there already Grace for the "G"s (C&J 135#x30reps)? So Shouldn't Gwen be renamed Isabelle or something with an "I"? Or are Gwen and Grace C&J sisters?

Just being anal. Sorry.
Keith

TSC pullups:
26x1
36x1
44x1
52x5
62x1+2 sec hold at top
52x1
62x1+2 sec hold at top
52x2
62x1+2 sec hold at top

TSC pistols:
26x1
36x1
44x1
52x1
52x4L+4R
36x1L+1R with 3 sec hold at bottom
52x1L+1R
36x1L+1R with 3 sec hold at bottom
52x1L+1R
52x1L+1R

Amazing how much more difficult pistols seem to be when I start the set with my left leg. Stretching, wall squats and hip flexor work between sets.

"Gwen" - 65# touch and go squat cleans with no fouls; I believe this is the first time I've done this WOD 100% as described. This went very well despite the preceding pullup/pistol workout.

125lbs.

Workout was completed cleanly, no fouls. About 1:00-1:30 rest between sets. This was my first time with Gwen.

95lbs

Completed 8 reps of the first set at 135 and fouled. Realized this was too much, and started over at 115. Made it through all three sets with no fouls at 115.

115 lbs Rested a good 4-5 minutes between sets

Feel like a candy a$$ b/c I used light weights, 65 for 15 reps, 75 for 12 reps, and 85 for 9 reps. 2 min rest in between sets, no fouls, so stopping on any sets. Focused on form and explosiveness. HR skyrocketed to over 200 bpm.
Ran 30 min in the beach as a warm up, and finished with 200 + abs. Striving to increase weights next time.

Night Clerk

135 Lbs.

Fouled twice in the first set (mental), then was clean the second and third sets. Great workout!

Gwen
Clean & Jerk 15-12-9 reps
Touch and go at floor only.

First Gwen: 95# no fouls, 5 min recovery b/w rounds. A good weight to improve from, last 3-4 from each round were tough. Grip/forearms sore.

Gwen - 125lbs, but fouled bad on the second set. Something just wasn't working right, so I had to split it 7/5. Everything else went perfect.

Followed it up with hitting the heavy bag for 3 minutes straight, went out and did 4 sets of 100 jumps on the jumprope with a 30 second rest (alternating feet, double-unders, etc), then did four 100m sprints with walkback rest

I toned this one down today. The pistols and HSPUs with no shoulder pike have left my legs and shoulders feeling like jello. Used 95# and concentrated on staying on the heels and executing complete squat cleans (as opposed to the power cleans I was using last week). Made it through all sets at a moderate intensity.

115#, with several pause/regrips in the hang position. ~5' rest btw sets. First time with Gwen, brutal. Totally smoked from head to toe after this one.

95 lbs. for all sets. Ackward at first and then form got better. Brutal on the forearms. Thanks for the ass-kicker.

today was the first day i was able to do more than the WOD. i did the WOD with 95(ewww) but was still hurtin(never been and endurance athlete). after that did 1-1-2-2-3-3-4-4-5-5-6-6 alternating deep dips and wide grip pull ups. then 3 sets of 3 wobble board snatches and a few wobble board OHS. wow im feelin it.

65#. New guy learning clean & jerk. 2 brk on 1st set, 1 each on last 2 sets. Forearms are feeling it. I like it!

new guy here too. first WOD, and im still getting familiar with C&J

55 for 1st, 65 for next 2 sets.

6x pullups, last 2 with static hold at top, dumbell swings 10 lbs x 20 reps, 20 lbs x 10, 30 lbs X 6. presses 115lbs x3. stationary bike: 3 min, vertical climber: 1 min, 20 min jog/sprint/walk. handstand against wall: 35 seconds.

Foul Foul Foul
Okay got that over with. Dropped the weight way down like Ryan and worked on form. 100# complete squat cleans on each rep with ass to grass. Finally, actually hitting the right explosion point. Set weight down when my form started to suffer. Will continue practicing this lift in my warm ups. Sparring directly afterwards, ringwork and pullups to round out session.

75# power cleans; back won't allow for squat cleans. No breaks; deliberate pace.

125 lbs. No fouls, although used plenty of power cleans and push jerks. This is up 5 lbs from last time, but this workout never gets any easier.

first gwen. left my ego at the door. 95# full squat cleans & split jerks. foul on round 2 (9+3). hands got so sweaty i couldn't hang on...
followed with deadlifts
5x225/5x225/3x275/3x275/2x315/2x325/3x315

the more i worry about all the intricacies of the oly lifts, the worse they seem to get. my squat cleans were better before i started reading about squat cleans! it's starting to piss me off.

C&J:
95 x 15
115 x 12
135 x 9
No fouls. 3-4 min rest b/n sets. Chaulk assist only. Full squat cleans. Heart pounding out of chest. 2nd time w/ Gwen.

First time with C&J down into a squat. Used 65, 75 and then 95#. Broke the last set into two so that I wouldn't sacrifice form. These are hard since I've got a messed up wrist and can't bend it back very far (which appears to be a necessity to rack it on my shoulders.)
Finished off with some pullup, knees to elbows and ring dips.
Stephen

60# c&j's
no fouls.

135 lbs...no fouls. The set of 12 was brutal!
BW = 165

135

JC - take a look at this clip it may help. Really crisp technique and awesome tonnage for his size and body weight.

http://www.olympiclifting.citymax.com/page/page/317714.htm

115. No fouls. Amazing cardio work-out.

105#. Tried 105# because last time I got 95#. Did not make 2nd set because did a couple of push presses instead of jerks and that cost me valuable shoulder strength. Plus I only took a 3 minute break between sets when last time I took 4 minutes. Next time I meet Gwen it will be with 105# and 3 minute rest period.

100#

Oh boy. Someday I'll learn to print out the WOD instead of trusting memory.

I did 21-15-9 instead of 15-12-9.

- Got 95 for the first set of 21 (hard, but not deadly).
- Tried 115 on the second set, got only to 8 reps and had to dump it. Rested exactly one minute, then got the other 7. Very nearly hurled.
- Last set of 9 went through with 115.

Rested, then pulled a 1:45 for 500m row. Can't seem to get below that without meeting Pukie.

95x15
105x12,9

Gassed toward the end of each set, so switched to power cleans instead of full squats.

12:50 with 95#. Should have used 115#. --joe--

70# all three sets - just working on form right now. This was my first time doing C&Js.

110, good form, will go heavier next time

37kg - all 3 sets. No fouls... still learning C&J, sent my heartrate WAY up

105

Last time I used 120. Tried using the DVD form, power clean and push-jerk vs. split jerk. I think it's easier, but not sure.

I went out with a girl named Gwen in high school. I liked the workout much better. At least this Gwen does something for me!
15 at 85 no fouls
12 at 95 no fouls
9 at 105 no fouls
Just for good measure, 3 at 115 no fouls