September 4, 2004

Saturday 040904

Three rounds for time of:
Run 400 meters
Clean and Jerk 135 pounds, 15 reps

Post time to comments


Enlarge image

Annie and Cill, 36 and 25 pull-ups respectively!
Check out the video: Windows Media Player or Quicktime.

Posted by lauren at September 4, 2004 7:51 PM

Have more video's available, those are neat and it shows proof of some of these unbelievable feats and posts! Keep them coming.

Comment #1 - Posted by: sean at September 3, 2004 8:45 PM

nice work. I think they were holding back. In fact....I know they were. That was an obvious "hey girls, jump on the bar and lets see a few."

Comment #2 - Posted by: tj at September 3, 2004 10:02 PM

Now that I know I can kip on the PU, I can probably crank out 20reps. Ofcourse is going to be a while before I reach 36reps.

Comment #3 - Posted by: Cesar. at September 3, 2004 10:24 PM

Thank you thank you for making and posting the video. Wonderful to see!

Comment #4 - Posted by: Carrie at September 3, 2004 11:12 PM

i would like to add my thanks for the video, very inspirational and i have been showing heaps of people, it perks their ears up about xfit!

Comment #5 - Posted by: Tim 'crack' H at September 4, 2004 12:36 AM

Great video, is dropping back down so fast not tough on the shoulders?

Comment #6 - Posted by: dlp at September 4, 2004 2:37 AM

Amazing, Crossfit kicks ass!

Comment #7 - Posted by: Graham at September 4, 2004 3:12 AM

14:54 but....

Iwould still be @ the bar if I did the full135 lbs which for me was a bit Excessive' so I did 85lbs but with a 2inch thick PDA bar to compensate for my lack of 'tonnage"
The PU video is exceptional & much appreciated... maybe everyone has their own signatuhe kip... just like fingerprints etc?

Comment #8 - Posted by: Dave K at September 4, 2004 5:51 AM

P>S> is that thumbs or no thumbs ?

Comment #9 - Posted by: Dave K at September 4, 2004 5:54 AM

Lower back twinges prohibited the WOD. Did HSPUs and pullups, 5 and 10 x 10. Time not too awful, 12.47, but the HSPUs were really wall stand push ups and quite pathetic. Still, a workout I can feel throughout my upper body. Great to see the pictures of Lynne and Kelly getting their brilliant 40s.

Comment #10 - Posted by: adam at September 4, 2004 6:40 AM

Great job on the pull-ups, very impressive.

Comment #11 - Posted by: Nick N at September 4, 2004 7:28 AM

Incredible video- thanks for the inspiration Annie and Cill.
19:15 on WOD. subbed 1/2 mile exercise-bike for 400m run. also, only 85-pounds on the c+j.
Even with lower weight this was a great test of endurance........I just love crossfit and find myself looking forward to each day's test of fitness. Just subscribed to the monthly journal and am excited about the insight these will offer. Thanks so much for this site!

Comment #12 - Posted by: Fred at September 4, 2004 7:52 AM

Been doing some crossfit WODs for a month or so, first time posting.

Misread reps, but still did #85 C&J 5reps each time.
Don't know if its 400yrds but ran 3 (small town) blocks.
Total time 25min.

Comment #13 - Posted by: Randy at September 4, 2004 8:13 AM


400 runs avg. 2:05

1. C&J 95# x15
2. C&J 95#x6,5,4
3. C&J 95#x5,5,5

Comment #14 - Posted by: Theron at September 4, 2004 8:21 AM

Not sure why, but I felt tired from the very beginning. Consequently, the c&j was terrible. Started with 95 lb and figured that'd be fine, but had to drop to 85 lb for the second set and 65 lb just so I could finish the last set. Sub'd 500 m rows for the runs and got them under 2:00.
Total time 32:00

Comment #15 - Posted by: Mark G. at September 4, 2004 9:06 AM

After watching the video I now understand how people are able to post such high scores in pullups. The crossfit pullup standard is now clear to me - get up anyway you can!

I've been doing mine strict and even the recent posts on kipping didn't detail just how much the legs are used (75% or more), in fact, they didn't focus on the legs at all, but rather an arch and swing which I didn't understand at all. I'm excited because my numbers will now easily triple or more.

For grins, I'd like those crossfitters who can do 3x10 deadhang, no legs, no momentum, pause at the bottom pullups to identify themselves. Especially men 200 pounds and up. Anyone up for it?

Comment #16 - Posted by: Tim at September 4, 2004 9:30 AM

17:28. If there was ever a metabolic workout (versus max lift) made for me, that was it.

I'm pretty sure the people in my gym think I'm insane. I keep large piles of paper towels next to me to spit in when I come close to hurling.

Comment #17 - Posted by: barry cooper at September 4, 2004 9:35 AM

I wanted to add congratulations to Annie and Cill. I wonder what percentage of women of any age can do A pullup, much less the very impressive numbers you're posting. You have to be at least in the top 1% of the country. Maybe 1% of 1%. There are plenty of professional soldiers who can't do that many pullups. I think.

Wasn't Annie also the one who posted a 26 on the Tabata Squats?

Comment #18 - Posted by: barry cooper at September 4, 2004 9:38 AM

I have one of those "power stands" with the pull-up part the hands are palms together grip or the wide grip pull-up. Any differences in doing it this way as opposed to the traditional pull up? The way the thing is built there is really no way to swing or use the legs.

Comment #19 - Posted by: Randy at September 4, 2004 9:41 AM

Great job Ladies!

Comment #20 - Posted by: Rex L. at September 4, 2004 9:44 AM

great workout today. looking for crossfiters in the scottsdale or Phoenix valley area. email me

Comment #21 - Posted by: rob at September 4, 2004 10:18 AM

I too have only done dead hang pull ups, I weigh 185 and would find 3 x 10 tough

Comment #22 - Posted by: Darren at September 4, 2004 10:35 AM

Pulse was high this morning, as it was yesterday... feeling like i'm overtraining a bit.. gonna take this as a rest day..

Comment #23 - Posted by: ddel at September 4, 2004 11:11 AM

135# was a little too much for me, so I used 75# for the clean&jerk.
Time= 35:55

I have to improve in my endurance for sure!

Comment #24 - Posted by: Cesar. at September 4, 2004 11:20 AM

that was seriously tough. c+j 135, reluctant runs on a treadmill. all c+j sets broken - some into lots of doubles and singles.
BW = 170
time = 30:52

congrats on a great time score barry. same to annie and cill on the pullups. tim, i've got the 3x10 deadhang pullups no problem, but so what? anybody who gets over the bar is better than most these days. how many women (or men for that matter) do you see knocking them out like that?

Comment #25 - Posted by: JC at September 4, 2004 11:22 AM

Just started the crossfit workouts today. Thought that I was in pretty good shape. Not as good as I thought. 135lbs was too heavy. I went too fast on the run and it really hurt my clean and press. My timing was not that acurate but I was well over 30 minutes. One question I am a very avid rock climber and alpinist and I have a small climbing wall in my garage I train on how should I fit my climbing training into the crossfit program? Which training days would be best to train for climbing on? Before or after my crossfit workout?

Comment #26 - Posted by: Todd at September 4, 2004 11:23 AM

You girls ROCK! Great video. I've worked with hundreds of clients over the past 8 years - none of them, even the guys, come close to those PRs!

Comment #27 - Posted by: Andy P at September 4, 2004 11:24 AM


***Cried uncle after 3rd 400m C2 (1:22.9 31s ~315w).

135# c&j was a killer, reset after every rep. Sweat like a pig. Not enough energy to finish last rnd, technique started to fade.

Great time Barry, and others under 20'; very impressive.

Also, congrats Annie and Cill!

Comment #28 - Posted by: steve h at September 4, 2004 11:37 AM

Been a former sprinter I hit the first 400m on my track in 56.0 and then spent the rest of the time wallowing in lactic acid!!Weight had to drop to 95 and just about everything dropped.12.54.

Comment #29 - Posted by: guy at September 4, 2004 12:49 PM

21:58. Had to drop the weight on the c&j down to 95#. Even still, it bothers my right shoulder. Went fairly slowly and emphasized form

Comment #30 - Posted by: Andy P. at September 4, 2004 1:20 PM

One more comment on the video: I like being able to hear people talking as the PUS are going on. Especially "Strength comes in different packages." The photo and video are excellent reminders of that. I think that might be a CF "motto" that works better for me than "mess you up." ;-)

Comment #31 - Posted by: Carrie at September 4, 2004 2:01 PM

Tim...I can easily do 3x10 dead-hang pullups. As of right now, I'm not a kipper...and I'm flirting with 30 dead-hang pullups in one shot. Bodyweight of 165lbs.

Off to the gym for today's WOD.

Comment #32 - Posted by: Matt G. at September 4, 2004 2:04 PM

Treadmill 4.0 incline, speed setting @ 7.5
135 lb. started as clean & jerk, finished feeling more like a jerk & a barbell

Comment #33 - Posted by: Jim C at September 4, 2004 2:36 PM

32:40, started with 100# c&j, dropped to 90# after 2 reps, then to 80# after 8 more, where I stayed for the rest of the workout. Mostly did sets of 5. Hot day here in Oakland, and I had jujitsu class this morning. Time for a long siesta.

Comment #34 - Posted by: Sam L at September 4, 2004 2:37 PM

Carrie - I'm with you. I would definately love a crossfit t-shirt with "strength comes in different packages".

Taking a rest day - my back has been acting up - not crossfit related but the cleans seem to agravate it. Hoping to be back tomorrow.

Comment #35 - Posted by: Beth at September 4, 2004 3:21 PM

I'd be interested in purchasing a "women of crossfit" calendar.

Just throwing that out there. :)


Comment #36 - Posted by: Dan S. at September 4, 2004 4:31 PM

I too I'm a fan of the dead-hang pullup, it just seems more "real"??? The girls in the video are great, I know of no lady that can even come close to the 20 mark.

Let us begin the weighted pull-up contest or the one-arm pull-up contest!

Comment #37 - Posted by: sean at September 4, 2004 4:35 PM

today back sore.
did 1.25 min. on stationary bike @ 4. for 800 meters.
did 4 reps. each @ 65 pounds cleans, ohsquats, & 4 oh step lunges
mixed bike between the legs.

Comment #38 - Posted by: eric at September 4, 2004 5:17 PM

today back sore.
did 1.25 min. on stationary bike @ 4. for 800 meters.
did 4 reps. each @ 65 pounds cleans, ohsquats, & 4 oh step lunges
mixed bike between the legs.

Comment #39 - Posted by: eric at September 4, 2004 5:18 PM

Day 2 of PMS2 (Pitts-Moore Summit 2).

First up: 3x10 dead hang no kip pullups with 25 lb plate, for doubting Tim. BWT 109.

WOD: 19:55; row 500M; squat clean/jerk 65#x15

Finished up with some clubbell fun.

Comment #40 - Posted by: Lynne Pitts at September 4, 2004 5:21 PM

WOD as designated:

Broke the Clean and Jerk at (10/5) (8/7) (8/7). I moved through the C & J pretty slowly, working on form. 135 is definitely close to my max at this point. Runs popped off pretty quickly, though the track was a bit far and my time is unquestionably slowed because of it.

As far as kipping...I'm amazed with anyone that can do 30+ pullups, regardless of whether they're kipping or not. But I must admit I have a strong preference for non-kipped pullups.

Comment #41 - Posted by: Matt G. at September 4, 2004 5:22 PM

Did the C & J's with 16 KG KB's. Ran a laps around a lake which measured roughly .5 -.75 mile per lap. Ran with my wife, and she "supervised" my C & J's. Untimed.

Comment #42 - Posted by: Thompson at September 4, 2004 5:38 PM


I'm 200# and practice my pull-ups from a dead hang. The kips are very helpful, but I try to stay with the regular reps--my USMC physical fitness test only allows dead hangs. I'll be happy to converse with you:


Comment #43 - Posted by: Thompson at September 4, 2004 5:43 PM

Day 2 of PMS2 in beautiful New Hampshire:

Started by matching Lynne's 3x10 dead hang, no kip pullups with an added 25#. Thank you for the inspiration Tim!

17:27 - 500 meter Concept rows/65# squat C&J

This WOD was a real killer. Lynne wins the prize for the most impressive finish - she left a very clear sweat impression from the back of her t-shirt on the floor.

Comment #44 - Posted by: Kelly Moore at September 4, 2004 5:45 PM

Annie and Cill: impressive pullups and thank you for the video clip!

Comment #45 - Posted by: Kelly Moore at September 4, 2004 5:46 PM

C&J 5-5-5

This is gonna hurt come tomorrow.

Comment #46 - Posted by: Ambient at September 4, 2004 6:36 PM

I did 20 pull-ups from a dead hang with kipping, swinging and much straining at the end of my warm up tonight. I need to work harder to catch up with these fine ladies.

Me and Chris did the clean and jerks with a power-clean push-press flavor. I could only do 105lb and Chris did 40lb. He went while I rested and then I went while he rested. We were both working hard to get those weights up. We did 3 X 15 sets back to back and then ran 3 1/4 miles back to back. Time = 35 min

Comment #47 - Posted by: John and Chris at September 4, 2004 6:40 PM

16:10. I used 105 lbs on the clean and jerks.

Comment #48 - Posted by: Jeff W at September 4, 2004 7:01 PM

Time: 27:50

The good news is that this is less than my time for Helen, which is the only other comparable workout that I've done. AND I completed all three rounds of this, whereas I got through only two rounds and a bit of Helen, It still took me longer than these three rounds, so I think I'm seeing improvement already.

The bad news is that 15 reps of the C&J with 135 just was not happening. I had to cut that weight waaaay back. So it looked like this:

Warmup - 30 minute walk to gym (~1.5 mile)

1) 15 reps @ 60lbs
2) 4 reps @70 and 11 reps @50
3) 8 x 60, 3 x 50, 4 x 40

Cooldown - 30 minute walk home

Not very impressive by the standards here, but quite something for me.

Comment #49 - Posted by: Paul at September 4, 2004 7:51 PM

17:00 for todays wod 400M run at 9.5 MPH C&J at 135# 2nd two sets broken 8,7 | 5,5,5 Sweating like crazy.

Comment #50 - Posted by: PHIL at September 4, 2004 9:31 PM

this is my second WOD.Thank you crossfit!
90" of rope jump
c-j with a 50kg sandbag(about 100pounds)reps:15
total time 25 min

Comment #51 - Posted by: konstantin Greece at September 4, 2004 11:27 PM


ran 800m's instead of 400m's
1st set 5x5x5
2nd set 5x5x5
3rd set 5x5x5

Comment #52 - Posted by: john at September 4, 2004 11:39 PM

25:30 power clean and jerk all the way.

Comment #53 - Posted by: John Walsh at September 5, 2004 6:11 AM

Hello, been following the program on the sidelines now for about one month. I had forgotten how good it feels to be sore from a workout like the ones that are here. Also, no boredom at all. Thanks alot.

Ran 6:40 mile to help warm up.
WOD 18:16 with 95lbs. first set and then had to decrease to 85lbs for last two. Form was not good. Trying to get form down.

Comment #54 - Posted by: Jonathan at September 5, 2004 6:12 AM

Time- 27:59

Only used 85# (broken 5-5-5), and even that kicked my tail. Started out squat cleaning and split jerking, but as the lower body gradually tuckered out, I moved to more and more of a power clean and push press. I definitely have the strength to do higher poundage, but not the endurance to do 45 reps at that higher poundage. 400 #1 was ~1:30, and the other two a slothful ~2:00.

Todd- Try checking the message board. The search function will turn up a lot of past discussion on event specific training. And if your questions still aren't answered, sign up and post away. Everyone there is quite helpful.

Comment #55 - Posted by: Chris Forbis at September 5, 2004 6:42 AM

The over and under says that Ryan does this in 10 something. 11:51 in high humidity.

Comment #56 - Posted by: RUTMAN at September 5, 2004 6:49 AM

I wasn't able to do the WOD today because it took us 4 hours to move equipment and lay our mat flooring, but the good news is that CrossFit Mount Madonna (at a small private high school) has a home and will officially begin Tuesday morning!

I recently bought the cheapest DV camcorder I could find (a refurbished Canon ZR60 from Abes of Maine $269) and hooked it to the cheapest TV I could find (a 13" Panasonic from Circuit City $120). Yesterday we used it to record four of us cleaning and jerking. The camera has a frame by frame option and it was so revealing. When we got home, we set it up next to our home TV and put on the World Class Coaching tape on the clean. We compared ourselves frame by frame to Shane Hamman. All of us pulled with our arms too early (some worse than others). None of us got to full extension, and we all went up on our toes as we pulled with our arms. Several of these things we couldn't see even in slow motion, so the frame by frame option is crucial. I am now so excited to hit it again with this new information. I recommend it to anyone serious about developing proper form in the olympic lifts.

Comment #57 - Posted by: Tony B. at September 5, 2004 6:55 AM

Tony - Congratulations on the grand opening! Given what happened to me today, I should probably take your advice about the camcorder/frame by frame option.

Rutman - I knocked myself out of the running early today. I strained my lower back while warming up (snatches - 2nd rep of the first double, think I started the pull under too early with my butt too high up in the air). It's too bad because I was really looking forward to this one. I don't think I would've beaten your score. I was playing with the idea of using 155#. Also, I was planning on doing squat cleans, so I'm sure my time would've suffered. Could've, would've, should've - I feel like an ass. I'll try this one when my back's better. Killer time, BTW.

Comment #58 - Posted by: Ryan Atkins at September 5, 2004 8:08 AM

my legs are killing me today 28:26

Comment #59 - Posted by: anthony at September 5, 2004 1:16 PM

65# c&j's
can't do much more on the c&j's till i improve my jerk (max is ~85 right now).

Comment #60 - Posted by: Shelly at September 5, 2004 2:42 PM

did this on 9/5 with 125. compression/catching hurting one wrist. broken sets. 21 minutes.

Comment #61 - Posted by: ajq at September 5, 2004 4:59 PM

broken sets 5/5/5

Comment #62 - Posted by: MattD at September 5, 2004 5:56 PM

started with 135lbs, that lasted five spaztic reps, dropped down to 90lbs. I've got to groove this movement before I up the weight.

Comment #63 - Posted by: swartz at September 5, 2004 6:27 PM


C&J @ 47kg - sets broken into 5s, then 3s, then 2s

This really knocked me around - 47kg felt really heavy towards the end - heartrate took off. My final 400m was more of a pathetic excuse for a jog than a run.

Comment #64 - Posted by: Pat at September 5, 2004 9:44 PM

Three rounds for time of:
Run 400 meters
Clean and Jerk 135 pounds, 15 reps

runs around 2:30
All C&J at 135#, some sets of 5, mostly double & singles.

~ 45 min.

Comment #65 - Posted by: Alex at September 6, 2004 4:01 AM


Comment #66 - Posted by: Onur at September 6, 2004 8:20 AM

1st set 95#
2nd/3rd 105#

Comment #67 - Posted by: Jim Howe at September 6, 2004 11:06 AM

Well, I butchered this one, that's what I get for reading it two minutes after an early wake-up. I didn't remember that it was a clean and jerk and thought it was five rounds.

So mine was:
Run 400m
Clean 135x15
Five times in 20:59
Did power cleans from the hang.

Comment #68 - Posted by: Kurtis Bowler at September 6, 2004 2:33 PM

Time - 8:10. BUT - I was up in the mountains this weekend, and had to use my two 1 pood (36 lb) kettlebells for this workout instead of the 135 lb BB. Training at 4000 ft greater elevation made it a killer, though!

Comment #69 - Posted by: Scott Hagnas at September 6, 2004 6:37 PM

Sorry, late to the party as I was "enjoying" Labor Day weekend too much!
25 min (give or take a few seconds)
95 C&J (tried 135-fail; tried 115-triggered a spasm in my chest; settled at 95)
400m runs and C2 row, cajones out!
Interesting note: off duty personal trainer watching me go through 15 clean and jerks, then run down to the treadmill only to come back and lift again and repeat. The look on his face was priceless as he was taking significant pauses on a chest press machine!!! I noticed I was considerably sweatier!

Comment #70 - Posted by: Ron N. at September 6, 2004 8:37 PM

400M IN 1:30
5X5X5 for clean and jerks
time - 30:04min

Comment #71 - Posted by: stephenrossi at September 7, 2004 10:56 AM

Are those kips or "full body heaves"? Just curious what they'd get without all the outside help. Impressive numbers none the less.

Comment #72 - Posted by: Bo at September 7, 2004 7:01 PM

Felt some serious twinges in the right rear deltoid / latissimus junction, so I had to cut the weight on the C&J to 115 (right in the middle of the first set, too ... very annoying). Worked the C&J slow and carefully, so overall time was nothing much . . . 18:12.

At 115 no real pain in the shoulder, but it's still tender now a couple of hours later . . . chinups in the warmdown made it worse. No more pulling movements for a couple of days for me.

Comment #73 - Posted by: davidjwood at September 8, 2004 7:58 AM


Comment #74 - Posted by: jeff reiser at September 8, 2004 1:27 PM


Used 135 for first set
120 for the last two sets.
Had to do a lot of singles with that 135. Who the hell needs to run!

Comment #75 - Posted by: Pappas at September 8, 2004 2:04 PM


Comment #76 - Posted by: nick at September 8, 2004 5:53 PM

30 minutes cals in morning for PT
WOD in afternoon used #135
Time was 19:05. Hardest was the clean and jerk had to break it into sets of 5, really hit a groove on the third set, it was moving much more smoothly. I am still fairly new to the olympic lifts but seeing some good improvements.

Comment #77 - Posted by: Jason at September 8, 2004 6:07 PM

33.40 what a killer! first time doing C & J - that hip extension and fall under the bar is really tough! crikey! i am sweating my head off....but smiling!

Comment #78 - Posted by: Tim 'crack' H at September 9, 2004 2:46 AM

11:20 toatal time for today's. I made the mistake of doing two WOD's, the dealift WOD and 5 HSPU's with 10 Pullups for ten rounds. My entire body was sore going into this one. Pukie almost made an appearance after the 2nd round.

Comment #79 - Posted by: Eddie at September 9, 2004 10:55 AM
Post a comment

Remember personal info?