For comparing your score, we also did this 21 Sep 2004 and on 15 July 2004.

http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=549

http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=479

These last 3 WOD's have been rad. Keep it up.

I'm already registered for the Burgener Clinic. Wouldn't miss it!

ps I thought I'd done this C&J workout in my first month (sept 21). Off to check to see if I posted my results there.

I'm travelling and my hotel has a very small gym. They have some machines and some dumbells. Can someone suggest an alternative since I don't have any barbells to do a C&J with.

Thanks,

Does anybody plan to do this WOD with dumbells ? I thought I might try it's with DB's as I'm still very new to the OLY lifts, and a recent Crossfit Journal suggests it.

95#

This is the same weight I did last time this workout was posted, but I hadn't done dead lifts and muscle ups before it. Saturday's workout took a lot out of me.

I tried to up it to 105# but failed half way through the first set. 95# was doable without any fouls, but definitely not easy.

55# was enough for me; this was a real cardio workout even @ such low poundage

Bah, I really don't know what I'm doing.
I did 50lbs, but I don't know how to C&J, so I kinda did a clean and press, or something like it.
I really need coaching on the O-lifts.

Last time I was at 80#, this time I bumped it up to two 45# db's. As prescribed.

Cooled down with 45/45/45 situps/squats/pushups and some overhead lunges and standing presses with 75lb bar.

90lbs: 10,8,8,5,5

I know these were supposed to be unbroken sets, but on my first day back, I focused on completing all reps.

EFK
Oly lift coaching- Mike Burgener Clinic Jan. 15th.

Jeff: I can't get to California.
I'm going to have a training session with crossfit nj, and possibly get the oly tapes recommended in the CFJ.
But would I love to go to that clinic...

My first "Gwen" and I made the mistake of going too heavy for my abilities. I stuck it out rather than stop and lower poundage but:
95#
1 break 1st set after 12
2 breaks 2nd set at 5 and 10
1 break at 3rd set at 5.
Grip strength failed me, only stopped long enough to regain grip. I cheated, not too impressive!

45kg

2 fouls in the 2nd set at 9 and 11 (why Graham why, just one more rep!). The 1st and last set was clean.

Did 95lbs this morning, down from 115.
First two sets were power cleans and last 9 rep set was squat cleans. Knee has been sore so I didn't push it.

#130 as RXed. 5 lbs more than last time.

Long Cycle KB Clean and Jerk (2x53 lbs = 106 total weight)
12+3 (put KBs down for a few seconds)
8+4
9
Good workout!
P. S. Hey, EFK, I'm a Crossfit trainer located in NJ, Belmar area. Contact me if you're looking for some OL coaching.

muscle memory played a big role in this one. love that clean and jerk video. look for the dog.

140lbs.

Tried at 145lb., close but not quite. This is a mere 5lb. increase from September. On the other hand, I did a run-swim-run before this (3-1-3) and was still pretty wiped from that. Track and plyos later this afternoon.

65# full squat clean and jerk

Coasting today; GS meet is on Sunday so I'm giving my lower back and battered forearm a break. No re-gripping, very easy day.

60 second holds:
44# kb waiter's walk per hand (placed VERY gently on my left forearm!)
pullup hang
ring support (hands turned out - difficult after yesterday's ring dips)
chin hang
handstand hold

35# clubbell:
2x5/5 swing to order, no choke
2x3/3 muscleouts, full choke - wow!

2x10 swipes with a pair of 10# clubs
1x10/10 forward circles
1x10/10 backward circles

My 2nd date w/ Gwen.

100#, 5lb. more than 09/21/04. Tried 115lb, got 9 reps into 1st set & failed. Started over with 100# - success. Grip fried.

135pds
Guessed wrong also.. but kept weight and took as few breaks as possible...(usually it was 8 reps)
DID do extra sets of as many as I could.

70#, first time I've done this workout as prescribed, before I did more weight but took breaks.

95lbs as RX'd. My first shot at the workout and I liked it! Will up the weight to 105 or 115 next time. Added a good, hilly 20 minute run for the heck of it.

95 lbs.
Started with squat cleans and quickly realized that wasn't happening. Switched to power cleans mid-set and continued on with them.

95lbs as rx'd

185lbs as prescribed
went for bodyweight and i made it
jerks would not have gotten white lights in a meet, i just threw it up there to arms length them brought it back down, i did not stand up and hold at the top with very many of them. the grip was the main problem, I have a pretty weak grip.

as follows:
1st set 65lbs 10x/11x
2nd set 85lbs 5x/5x/5x
3rd set 95lbs 5x/4x

felt good..thought i could go more but i did not want to push it...completeing my third week and i have noticed a change...my thanks again for this site...

brooks

95# as RXd in ~14min. no fouls and grip was the limiting factor. i think its too wide and i think its too wide because im compensating for a weak posterior. so, ill continue to work on my back side.
did some 35# DB swings to warmup and cooldown. also, did 5 sets of 6 half-BWT thrusters, 41 pullups in ~3:30 (15/15/7/4), and some 45#RDLs. hope my foot heals quickly...i need to run. probably go for a swim later.

Gwen
95# for all reps, no fouls or regrips. Same weight as last time (9/21/04), but felt better... may try 100# for at least one of the rds next time.

last time was 67# for all sets
this go was a significant improvement.
95#x 15
115# x 12
125# x 9 (grip got worked here!)
no fouls (except different weight), I should have gone heavier to start, but I did'nt think it would have been possible.
good power clean form.

oops, forgot to say thrusters were DB thrusters, and sets done w/ about 1min rest between

First time clean and jerk. Started with 95# and felt good. No way could I get 15 without a foul. Droped down for 65# and completed 15,12,9 foul free.

"gwen"
135lbs
15/12/9/6/3/1 no breaks
underestimated today should have tried 5/10 lbs more

Felt under the weather, did 95lbs as Rxed. 45 pounds under my last Gwen.

still unsure as to if i am fully recovered or not, something just doesn't feel right. I subed 400 meter kettlebell toss and catches(H2H drill), first 200 with both arms, next 200 throwing and catching with alternate arms. It is defenately true for some it is harder staying out of the gym than staying in. this cold rainy weather didn't help the lungs either.

This was my 1st time ever doing C&J's. Had to split up my sets. Then got used to it, and so I finished w/ a set of 9.

95#

3 sets of 5
2 sets of 6
1 set of 9

gwen as rx'd
at 135-- a real grip tester.
nice effort josh everett.
something for the rest of us to aspire to.

brain fart - could not remember reps prescribed, plus HPowercleaned 2nd set.
105 x 15,13,11,9,7reps - rested 4 min between sets - did the extra sets as punishment.

135x21 (11,10), 145x15 (8,7), 150x9 (5,4) - Grip smoked, did some ab work and Bench Press (5X5) to finish off.

WOW!!! Another fitness celebrity joins Crossfit. It is great to see Jerry Hill here. Jerry runs the fitness bootcamp programs at FitForce.net.

115 x 15; 125 x 12; 130 x 9

Last Gwen was 115 for all sets and felt like my limit. Will try for 135 all sets next time. Form/Smoothness feels like it improves each time we have a WOD with C&J's.

Started w/115 -- 6 reps before realizing it was too much. Dropped to 95 and finished, though with a foul at the end of each set. Forearms were the limiting factor.

65lbs for all 3 sets, partial squats only.
After resting, cycled the weights up to 95lbs for several reps of singles. Also practiced front squats with the finger-tip racking technique. Could get it to my shoulders for several reps of front squats; had trouble getting out of that position though. Very little flexibility there!

45 lbsfirst 2 sets
65 lbs last set
can do more next time, but getting the hang of it I think

Hey, thanks Mike - I like that, fitness celebrity!
Well, thanks for telling me about crossfit - I am forever grateful.
I thought that what I do in here in Philly was grassroots stuff - one look around crossfit and it becomes obvious that there is is a huge movement to change the paradigm of fitness - I am honored to be aboard.

75 lbs as Rx'd.
10 lbs improvement from last time plus I didn't feel like my lungs were going to explode and I could of done a bit more.

100 lbs. First time to C/J ever. I liked it a lot. I split my reps into sets of three to check form (and because I was whipped). Good workout.

Saturday tore up my lower back, so I did hang clean & jerks instead of from the floor.

95 x 15
115 x 12
135 x 9

... no sets broken. Man I need that rest day. Anyone have a suggestion for a swollen lower back? I guess vitimin I will do.

did sets as rx, tried to give focus to form mostly as really felt too light on weight...

my bar is very light with 5lb each side, not sure on weight, was rescued from dumpster

rested with weight racked on shoulders as shown on Sat arms out streched

135# for all sets. Unbroken, touch and go.
Looking at the last time I logged this one in, I used the same weight, but had to break sets. Like Josh, the top of the jerk was not locked in. Grip was not the problem for me, I was gassed. Definitely need work in that dept. Gonna try to make up Sat.'s wod tomorrow.

125 LBs as specified. Up from 115 LBs on 21Sep04. Ready for 135 LBs.
Worked out in a hotel. Plates but no Oly bar, so used curl bar. Kind of awkward at first.

On the plus side, up 10# from 9-21-04.
15x95
12x105
9x115
Just got the last 2 before I was completely smoked. Kept getting interrupted by friend/co-worker. He did notice I was not deep enough when starting the clean. He liked my power clean catch though.
Back is a little tender now, but the body is still reeling from the feeling!!
Come on rest day! I'll probably run.

Hope everyone had a great thanksgiving weekend.

75lbs 21(15,6), 15 straight, 9 (6,3). Killed my wrists, grip is getting better.

I've also been doing 3 sets of dips and outside grip pull ups before my workout. Those two seem to be my major weakness. Been doing 7,6,5.

Did that run the other day too, but I don't think it was 10K. I went 45 minutes, and the snow got to thick.

75# 15-12-9

Did 3 reps with 95# after the WOD for fun. This is my first dance with Gwen, and my confidence in peforming the C&J has greatly improved.

wow! crazy Sh*t happens after rep 6...

First set:
145#-8/3/2/2 very short rest when broken
135#-8/3/1
135#-9

managed to pull it together for the last one.
jerk technique needs to improve a little.

115 @ 15-12-9 reps. ~13 minutes

my grip was a limiting factor (imagine that after the last couple of days...) - nearly didn't make it through the second set (12 reps). Then I figured it out for the last set (and note to self for next time out) - just go through the set as fast as possible!

75# for 15 reps
80# for 12 reps
80# for 9 reps

my grip held me back. No breaks except between sets.

6:05
105#s

I tried to do 115# but was having a problem with form so dropped it down. I completed it as persribed. Form came back after about 3 reps will try 125# next time.

Didn't have the juice to tackle Gwen. I think the traveling during the holidays caught up with me. Anyways . . . She and I will have a date later!

I took yesterday off, so Gwen was today.

My form was very bad (only a little bend in my knees). Nevertheless, I did 95# 15-12-9. The sets were unbroken.

95#
1st set - 10/5
2nd set - 7/5
3rd set - 9

Amazing how the second sets of my olympic lifts always feel stronger. Just didn't have the juice to finish the first two sets in one go, recovering from a cold.

135lbs
completed sets of 15,12,9,6,3,1 all w\ no breaks

135# - full squat cleans, but several fouls for regrip/stance adjustment.
i think i'm just going to keep trying this with 135 until i stop breaking sets.

45lbs. 6 minutes 30 seconds. No fouls. I can definately go up in weight next time.

72#

Used two 36lb kettlebells. 15, 12, 9 with no breaks or fouls, but did them long cycle KB style instead of hitting the ground. I'll need to work up to cleaning 'em from the ground.

Just got back after a long weekend of snowboarding. . . saw this WOD and had to do it a day late

95lbs, no fouls, no broken sets. Overall time was 16:40.

The first set I was doing fine until about rep 16, then I had to take a few minutes after the set was done to rest. After the second set I was really feeling it in my lungs, so I had to take an even longer break. The last set felt strong, and I wasn't as tired as I was after the second set.

Practiced one-arm hand stands afterward. I can hold each arm for about 10 seconds each rotating twice and staying up in the handstand position for about a full minute.

Cleans are the single worst thing for my elbow, so -
warmed up with some 10# club fun; did Dan John's snatch workout, and in the spirit of Gwen, did 15-12-9 reps to each side of 35# club hammer swings. Suspect I'll regret that in the morning...

And how could I forget? Finished with 60 sec waiter's walks with the 1pood kb. Not as much fun as it sounds!

75/75/85# all sets unbroken

Forgot about same load all sets. Should have started with 85#

Chris and I did this workout Tuesday. We needed a rest day after the marathon pull-up/dip workout. I did 115 lbs and Chris 55 lbs. I did mostly power cleans with a split jerk. Sets were broken. For next time I could go up a bit on weight or try for unbroken sets.

105lbs

7/8, 5/4/3, 5/4

I was determined to go for 10lbs more than my last date with Gwen, but I had a lot more breaks this time. Need to get more sleep.

15 @ 45 fouled about every 3rd rep. Need to work on grip.

9 @ 45 --- no fouls except I forgot the 12 rep round....oops

12 @ 50# no fouls
9 @ 50# no fouls

First time doing Gwen. Need more C&J practice

“Gwen”

Clean & Jerk 15-12- and 9 reps

115lbs. Thought my heart was going to jump out of my chest after the first set. Took a long break and went back at it. No fouls.

ohdamn!

115lbs
breaks were long, 5min tops
body was recovering fast
not the forearms/grip though...PaInnnn!

Ended up working on my L-Holds after the WOD rather than shoulder prehab or grip strength-endurance due to forearms/grip being all cabbage.

Just saw workout scheduled for 12/1...Best B-DaY present I've ever gotten...HeRe CoMeS tHe PaInnnnnn!

15x95
12x85
9x85

Used #115 all the way through as posted.
Finished off with 3 rounds on the heavy bag with situps thrown in.

This one didn't go so well. I tried for 80# and ended up stopping at 9 on the first set. I rested and tried again w/out lowering the weight - duh! but i really wanted to do it. Anyway had to stop at 9 again and basically just kept the weight and broke the rules of Gwen. So i did 9/6, 9/3, and 9. It was pretty wierd that i couldn't get past nine in one shot. My form was bad. I guess it was too heavy but i was reluctant to admit it.

45 kg. same as before

42kg

No fouls.

I got 1 set @ 42kg in last time, but had to reduce it to 39.5kg for the remaining 2 sets; so, to be able to continue with 42kg is an improvement.

No grip problems; was definitely gassed in the higher reps (mostly the 1st 2 sets).

My triceps are absolutely fried. The MU WOD yesterday really got to me, I think.

90lbs, no fouls. 10lb PR and it was a fair bit easier!

I made a technique adjustment after reading one of Robb's posts...I push jerked instead of split jerks. Makes the reps quicker and lowers fatigue.

Last time I also tried resting in the clean and hang position...which was a bad idea so this time I did all the reps almost consecutively. No grip problems this time.

15 reps @ 40 kgs
12 reps @ 50 kgs
6 reps @ 60 kgs then fell forward onto kness but got up again! to finish 3 more

I'm still finding my weight, second Gwen. next I'll take her out with 5o kgs all three times.

1st set - 85 lbs (no breaks)
2nd set - 95 lbs (no breaks)
3rd set - 110 lbs (on the 9th rep I tried to squat clean it and I lost it forward)

Felt better than the last Gwen. Always tough.

rounds for 20 min.
500M row
115# Deadlift 21 reps
3 rounds
500M row
10 reps of deadlift
done in active recovery fashion
reall helped to relieve soreness in the posterior chain

rounds for 20 min.
500M row
115# Deadlift 21 reps
3 rounds completed plus
500M row
10 reps of deadlift
done in active recovery fashion
reall helped to relieve soreness in the posterior chain