What's that say on the back of the T-shirt?

Is this supposed to be the power clean, the hang clean or the clean and jerk?

Pappas,
Smoke you like cheap crack!

Norma,
It's a max clean, which probably means a squat clean from the floor. The idea is to get as much weight as possible from the floor to your shoulders. Any weight you can power clean, you should be able to squat clean more (unless your front squat is relatively weak).

Pappas,

That's one of the new "Smoke you like cheap crack!" t-shirts.

Norma,

I'm actually interpreting it to be neither of the three options you listed. Since we're going for max loads, I'd say we're to perform squat cleans, which generally (although not always depending on one's technique) enable the lifter to clean more weight. It definitely wouldn't be hang cleans or clean-and-jerks. It may be power cleans, but those are usually specified as such.

Mike

105,115,125,135,145,155 squat clean,155 squat clean, 155 power clean, 155 power clean.

40 pound PR.

Hang Squat Clean

3 x 135
(2 x 150) x 2
2 x 160
(1 x 170) x 3
(1 x 185) x 2

Bodyweight this AM is 167lbs. Easily my best clean effort ever, well over bodyweight.

PS-

Huge thanks again to Coach, Lauren, the CF Gods and all of the daily posters. I wouldn't make improvements like this if it weren't for the knowledge and inspiration that's on display here at CF on a daily basis.

Matt G...

Go back to bed. You're making me tired.

-D.

Bodyweight 175
135x3
155x2
165x2
170x2
175x1
180x1
185x1
190xmiss
This was a new PR for me!

I set up the long bar with 135# out in the drivewaw & POWER CLEANED it with the pressure washer then dried it off with the leaf blower..then shined all chrome with Brasso...POWER CLEAN! Just like new!

WHat is a MASSMAN? When I click on the link it just shows an email address.

It it the pull up bar in the pic?

Dave,
A Massman is the pullup bar, but it has a large diameter (2" I think) and it rotates freely, making you very intimate with your forearms.

3 - 185
2 - 205
2 - 225
2 - 225
1 - 235
1 - 235 miss 225 make
1 - 225
1 - 225
1 - 225
BW 205
Really need to work on racking the weight. Elbows are too low. I used straps after the first 2 sets. My grip is my weakest link. My weights would be 50 lbs lower without straps. How long until my grip catches up? I haven't used straps on any of the workouts except those with clean or a clean variation. I just can't hold on to the weight. Any advice?

Thanks

318

Thanks everyone for clarifying the type of clean. I did squat cleans this morning. Given this is my first time with this move, I worked on form with a 40 lb bar for all reps.

Having trouble with the squat clean today for some reason. Should have gotten more, triple extension felt powerful.
3-135
2-155
2-165
2-185
1-205
1-225
1-235
1-245-pr
1-255-pr
1-265 fail

Nice, Josh E.

Squat cleans:
65x3
75/85/95x2
105/110/115x1 - I wish I had had 135 (my 2005 squat clean goal weight) on the bar rather than 115 - somehow I got everything to work together and launched that weight so hard I was sitting at the bottom of the squat and the weight was still overhead somewhere. The weight came down hard on my left shoulder; I was having trouble lifting my left arm for the next ten minutes so I terminated the WOD.

Shoulder felt better with a little rest, finished the WOD with the following:

TSC pullups/TSC pistols/bwt HSPUs from 12" stools
26x1 set of 3/3R3L/bwt
36x3 sets of 2/2R2L/bwt
52x5 sets of 1/1R1L/bwt

3x5 10# reverse clubbell mills (left side very uncoordinated, grazed right shin - ouch)
3x5 10# clubbell snatches from floor park, no swing

3x40kg
2x45, 50, 55kg
1x60, 65, 70, 75, 80kg

All squat cleans, I think my fear of 80kg is conquered, finally shut my brain up at the set up.

Kelly, please stop breaking yourself! The humbling is too harsh when you crush our times with broken limbs;)

Started with 10k run.

Then did the official Crossfit warmup (subbing gh raises from the floor for back ext and chair dips for dips).

Then it was cleaning time:
3 - 145lb
2 - 145
2 - 155 (fail), 155 (successx1), 155 (failx2), 145 (successx2)
2 - 145
1 - 145
1 - 155
1 - 155 (failedx2), 155 (success!)
1 - 155
1 - 162 (failx2), 162!

My bodyweight is 140 - so I may have started too high. Most of these turned out more like power cleans than squat cleans, so I stopped to practice form with a broomstick between sets.

Then cooled down by lying on the floor and swingin' my new 20lb tornado ball, then tried some mills with the clubbells and did a long set of swipes.

Great morning - time for a rest day.

Well I did another muscle-up this morning. Can anyone tell what i need to do to get into the club. I can not do them for reps yet.

BWT 175#
3x135
2x145
2x155
2x165
1x185
195 missed three times
1x190

BW 178.
3x 115,
2x 135, 135, 135,
1x 145, 145, 135, 115, 115

Both 135 and 145 represent PRs. Can really feel these cleans thru the whole body.

Bwt - 215#

3x135
2x155
2x165
2x175
1x195
1x215 fail
1x215
1x225 fail
1x225 fail

First WOD. A few guys at work have been doing these and become machines. Got to catch up!!

BW 180
3x 135
2x 145
2x 155
1x 165
1x 175
1x 185
1x 195

All cleans from floor with 1 min. rest.

KEA,

Use a hook grip and stop using straps. Your grip will never improve relying on straps.

Josh,

Kudos on the 318 clean. Wow!

Hey Guys-
A quick question for you guys. A good buddy of mine (a Yank) who lives in Germany (Munich), just got out of his 2nd ruptured disk surgery at the age of 28. None due to trauma, mostly bad luck/genes. He is super bummed, as he is/was an active climber/skier/biker/tri-athlete and no stranger to pain and suffering. Physical therapy has done little for him and he is very willing to do more, next time (probably months from now) he is in Seattle he wants to go to Crossfit North for some guidance. Does anyone know of a Cross Fit affiliate in Germany? Any advice other than come back Stateside? He needs the coaching more than anything else.
Thanks-
Justin

T Rain - here is what is says on the trophy case page:

Here we celebrate records, competition results, accomplishment clubs memberships, and personal and team achievements of merit. Contact admin@crossfit.com for inclusion or suggestions for award categories.

135x3
177x2
177x2
197x2
207x1
217x1
225x1

BW=185

3x115
2x135
2x155
2x155
1x165
1x175 (fail)
1x165
1x175 (fail)
1x175 (fail)
1x165
1x175 (fail)
1x165
1x175 (fail)
1x165

Dammit! Almost got 175. Need better technique!

bwt 200

3x95
2x115
2x135
2x155
1x175
1x185
1x195 (fail)

We ran out of time. Most were cleaned to 1/2 squat. Man I wanted 195!! Anybody else get hairy eyeballs when the drop 195 lbs. unexpectedly?

Bob

bodyweight 203 lbs
3 x 95
2 x 115
2 x 125
2 x 135
1 x 145
1 x 155
1 x 165
1 x 175

felt a little shoulder tweak and skipped the last rep.

Justin,
Not sure about all the affliates, but waiting until he gets to CF North will be worth the wait. Dave Werner has had all kinds of back problems and he's a certified CF trainer/coach. He'll help him get on the right track!

This was Fun!

95-3
115-2
135-2
155-2
155-2
175-1-fail
finished with last 3 singles @ 135 to work on my kip just before the drop.

seeing the rehab guys from the fitness center twitch when Bob dropped the 195......Priceless

3 - 115 lbs
2 - 135,145,150
1 - 155,160,165,170,175(5lb PR)

Still amped on Sudafed...
Squat Clean:
3x 95#
2x 105#
2x 115#
2x 125#
5x (1x 135#)

3-50#
2-60#
2-70#
2-70#
2-70#
2-70#
2-70#

I did not feel confident enough with my technique to max out. Inbetween sets I practice my clean squat with 30-40# x5. Another session with Mark T and Dan and I will ready for the heavy stuff.

Lorie

Oh yeah, almost forgot.

I got 3 kip-ups from my back to my feet off the floor!! I haven't even tried to do those in almost 10 years.
Crossfit you've made these 200lb, 40 year old bones young again!

Bob

3 x 65
2 x 75, 85, 95
1 x 105, 115, 125(PR), 135(fail), 135(PR), 140(fail), 125
BW 185

Not a good day.

220 max

BW = 169#
squat cleans
3x135#
2x155#
2x165#
2x175#
1x185#
1x195#
1x205# NEW PR
1x215# FAIL
1x215# FAIL again
1x205#
both attempts at 215# were solid cleans to full squat. i just couldn't stand up with it...
new pr though, so i can't complain.
finished with a short version of "lynne".

back into running to prepare for pst:
8x400 - bookends as warmup and cooldown, middle 6 on the 2:00 w/ extra :30 rest after 3rd
times - 1:24/1:21/1:25/1:27/1:31/1:30
even though this wasnt great, im satisfied bc i havent really run since the turkey day 10K, im back @ altitude after slacking for the last week, and its cold outside. ill be greasing-the-groove w/ pushups, situps, and pullups and ill probably do the wod later today.

KEA...

Suggestion: lower the weight you're using. By doing this with straps, you're allowing your forarms to stay weak. The only way to strengthen your grip is to work it...which is precisely what you're not doing when you use straps.

BW: 200
3x135
2x155
2x175
2x185
1x205
1x215
1x215
2x185
2x185

Wife (Mostly power cleans. Need to practice squat form):
BW: 135
3x45
2x60
2x60
2x70
1x80
1x80
1x85 (PR)
1x85
1x75

My reduced volume week became a no volume week - been down with fever & flu. Starting to feel better today, did a little joint mobility work. Can't wait to get back at it.....

205x3
215x2
220x2
225x1 PC
225x1 PC
230 lost in the hole.

I was done after 220x2. I kept losing the lift in the hole so I just power cleaned the last two singles.

Finished with DB clean and presses w/70s for 5 sets of 5.

I suck at cleans! Just wanted you all to know.
95lbs x 3 105lbs x 2 115lbs x 2 125lbs x 2 135lbs x 1 135lbs x 1 135lbs x 1 140lbs x 2 (Both failures)...

Did 26-minutes on the treadmill for a warm-up.

ran 5k 23 minutes
Cleans
45x3
45x2
65x2x2
75x1x1
85x1x3
95x1
starting to feel more confident about form

My first Crossfit workout, also the first time I've ever done cleans. I tried to focus on form rather than pure weight. If I did it right, here goes.
I am assuming cleans, are meant to be the first part of a clean and jerk?? If anybody can confirm this, please let me know. This was done after a 15 min warm-up on a versa-climber
body weight 255
3x185
2x190
btw, these first two sets were done as full clean and jerk lifts
2x195
2x200
1x205
1x205
1x205
1x210
1x215

185
As the weight increased I Power cleaned it.

all power cleans
elbow bone spurs limit flexibility
135x3/155x2/175x2/195x2/215x1/225x1/235x1/245xf/ 240x1
finished with squat snatch
135x2/145x2/155x2/165x1/175x1/185x1

max of 155 lbs.

best yet, I think....

3x 85
2x 95
2x 95
2x 105
1x 105
1x 115
1x 115
1x 115

:)

95
115
135
135
145
145
145
155 (failed first time, got it up on 2nd try)
145

Never did like cleans. Takes too much energy ;)

95x3, 105x2, 115x2,125x2, 135x1,145x1,150x3

Did all the prescribed sets and reps with 95#. BW 200#. Kept the form as sound as possible, focused on a big shrug and explosive movements throughout.

BW 160

115x3; 115x2; 135x2; 145x2; 150x1; 155x1 (HSC)

165x1; 175x1(PR); 185x1(PR) (last 3 done as power cleans)

BW = 200

135 x 3
165 x 2
185 x 2
195 x 2
205 x 1
215 x 1
215 x 1 (fail)
205 x 1
205 x 1

All done from floor and squat cleaned as weight got heavy. Errr!

Did this one earlier today. First time cleaning in a while. All cleans were done as squat cleans...I guess that's what we were supposed to do (power up from floor into full front squat).
135x3
145x2
155x2
155x2
165x1
165x1
175x1
185x1
190x1 PR

Might have been able to do more, but this felt pretty tough. Lookin' forward to more leg workouts...lord knows I need them.

This was my first WOD so I took it kind of light. This was the first time I have ever performed squat cleans so I wasn't really sure where to start. I'll go heavier next time although I need to work on my form alot.

3 - 75
2 - 95
2 - 95
2 - 95
1 - 105
1 - 105
1 - 105
1 - 105
1 - 105

My Body weight is 185 lbs.

First time doing a clean in my life. Took me a few to get the hang of it.

Just the bar - twice
95 lbs x 3
115 lbs x 3
135 lbs 1, then second time stalled at chest

(this is where I realized, I had better get this motion down before I kill myself)

115 lbs x 1 x 5 rounds

What a great motion. Powerful. Hope to be really good at this with patience.

all power cleans...just not up to par for regular cleans
3x135
2x145, 155, 155
1x165, 175, 185 (PR by 10-15#), 185, 175 tried to focus on the catch

warmed up w/ parallel box squats and ended w/ romanian deadlifts
PBS________RDL
12x95______12x75
10x105_____10x85
8x115______8x95
2x8x135____2x8x105

3 - 135
2 - 140
2 - 145
2 - 150
1 - 155
1 - 160
1 - 165 PR
1 - 170 PR
1 - 165

BW 175

Lifting alone surrounded by a dozen 3rd graders playing soccer with about 8 balls.
135x3
155x2
175x2
185x2 BW
205xmiss
205xmiss
205x1
215xmiss
215x1 PR
Yes!

3x115, 2x130, 2x135, 2x140, 1x150, 1x160, 1x170, 1x185, 1x200(fail), 1x190 PR

BW 155

115x3
135x2
145x2
155x2
165miss
165x1
worked on form with 115 squat cleans x 5

Still disappointed with poor form. Need to work on technique before going up in weight.

BW 182

135x3
155x2
175x2
185x2
195x1
205x1
215x1 PR
worked on technique
135x3
135x3

Funny thing happened at the gym today. I get there, do my warm up (abbreviated, row 1000m, 75 sit ups, press ups for back flexibility, couldn't do dips or pull ups as elbow is tender) and head to the rack for my good, "clean" fun. Low and behold, the racks are being used. Studs at the club needed to work their 1/2 depth back squats with about 135#. Bummer! Short on time, I get desperate and go to the dumbbells for my overhead/front squat warm up.
That's where I decide to use dumbbells for my cleans and see if it makes a difference, remembering what Rutman wrote in the CFJ a couple of months ago.
Cut to the chase: Dumbbells cleaned up my form and allowed me to get to full depth on the catch. Never could do it with the bar without looking silly. Also, the db's force you to use good form and get deep on the catch. You can't cheat like you can on the bar and power cleans are especially tough. I highly suggest using db's for your oly lift practice and see if you can't improve your technique!!
3x90
2x95
2x100 near miss
2x100 better
1x110 power depth
1x110 miss
1x100
1x100
1x100
3x90 as a farewell then went on to do 2 sets of 10 overhead squats with the bar. Scared a couple of guys who were "warming up" (read talking) for their squat workout.
Great day in the gym! Felt like crap going in; walking on air coming out!

Heh heh. Good stuff, Ron.

90 x 3
110 x 2
135 x 2
145 x 2
155 x 1 (pr!)
155 x 1
155 x 1
155 x 1
110 x 1

I wasn't tired after the 155lb lift, but I just couldn't get anymore weight to go up. Looking at the slide show, I think it may be a technique problem. My elbows aren't nearly that far out. Anybody have any suggestions?

Thanks,
Chuck

BWT 185
(3@135)X1
(2@185)X3
(1@205)Fail
(1@195)X3
(1@205)X1
Did more of a power clean than clean. First time trying this.

245

Wow, I can't beleive I did it!

3 - 75
2 - 85
2 - 95
2 - 105
1 - 115
1 - 120
1 - 125
1 - 130
1 - 135 - Failed - I was smoked!

Power Cleans.

3x135
2x145
2x155
2x165
1x175
1x185(Previous PR. Went up relatively easy)
1x195(Fail)
1x195(Fail)

I don't know what happened. I psyched myself out for the 195. I was just plain scared for some reason. Really made me mad that I got scared and couldn't do it. Oh well....

Finished with a set of 3x155 clean and jerk. 4 sets of pull-ups and 4 sets of dips.

Bwt: 215

Power Cleans
135 x 3
165 x 2
175 x 2
185 x 2
195 x 1
195 x 1
205 x 1 (hurt my back)
185 x 1
185 x 1

I started out trying Squat Cleans and just can't do it. I need to do a ton of work with front squats first. I can't rack the bar correctly on my shoulders, I can't hold the bar with my elbows up and I can stay upright. Like I said, a lot of work.

-Phil

Started the WOD's last week after pulling a rib muscle a month ago.

5x135
3x185
2x195
2x195
2x195
1x205
1x215
1x225
1x235 (PR)
1x240(fail)

The clean was more like a Power Clean.

BW=195

3x135
2x145
2x155
2x155
1x165
1x175
1x175
1x175
1x185
1x185

Was trying to work up to a BW clean, but didn't get there.

BW=145

3x 75
2x 85
2x 95
2x 95
1x105
1x110
1x110
1x115 (fail)
1x115 PR
1x120 (fail)
1x120 PR (but form was not great)

3x75
2x95
2x105
2x115
1x125
1x135
1x145
1x155

Technique improving but needs work.

Ron think i'll take your advice on the dumbells.

I really like it when the studs use the Oly racks for curls, or when a guy loads up a couple plates on each side and I think I'm gonna see something and then they do SHRUGS.

185x3
225x2
225x2
225x2
245 miss
235 miss
225x1
225x1
225x1
205x1

BW 170 - all squat snatch

135x3
145x2
155x2
165x2
185x1
205x1
215x1
225x1 Failed

I lack a bit of confidence in my squat snatch although it has come a long way. I had in my mind that I wasn't going to get the 225. I got the weight chest high and know that I can front squat it but didn't drop down fast enough because I was thinking failure.

BW 212
Abbreviated CF warmup (2 rounds) 15 overhead squats with dowel, 5 L-sit pullups, 10 pushups, 15 situps.

Squat Clean from floor
3- 115
2- 125
2- 135
2- 145
1- 150
1- 155
1- 165
1- 170
switch to power clean
1- 175 (fail)
1- 175 (pass!)
1- 185 (fail)
1- 185 (pass & PR!!)

After the previous workout's humiliation, this WOD was exhilerating.

worked day shift yesterday, so took an early rest day and did power cleans today.
3-65
2-75
2-80
2-85
1-90
1-95
1-95
1-100
1-85
started with crossfit warm up
played with form on squat cleans at the end and did some handstands and other stuff.
i really want to find coach in my area who can make sure i am doing cleans correctly and teach me to snatch.

A crossfit type warmup in Kickboxing class:

6 (or was it 7??) rounds of 30 seconds each
-medecine ball pushups (LRC)
-bench dips - with a wooden park bench!
-8lb db thrusters (after dips, this was torture)
-pool sprints - length unknown it took me about 4 laps to to burn off 30 seconds.
-bag work - hit that bag hard and fast for 30 sec

The only rest was when I was bent over catching my breath. After four rounds I was ready for pukie. I took 20 seconds on round 5 to get from pool to bag (about 30 feet).

3x95
2x135
2X145
2X145
2X145
2X145
2X145
2X145

First time with this movement, so although I felt I could do more weight I kept it lighter. Also, added the extra reps for more practice.

body weight = 200#
max. clean today = 235#

need to do some front squat work in order to get more weight up.

Kevin A. -

Did you squat SNATCH those weights or squat CLEAN them?

Either way, those are impressive numbers, but if that's your snatch, they're REALLY impressive.

3 x 100
2 x 120
2 x 120
2 x 130
2 x 140
1 x 145 (forgot a 5lb plate)
1 x 160
1 x 170 pr
1 x 180 failed on jerk
1 x 170

3x65
2x85
2x105
2x115
1x125
1x135
1x135
1x135
1x145 -I was able to clean 145 without too much trouble, but it was more of a power clean than a squat clean. I need to work on dropping under the bar.

This was the first time I've tried to really test how much I could clean. For a while, I've been shying away from going heavy with the O lifts, other than the deadlift. I'm happy with the effort, especially since now I know what to shoot for next time.

BW=165

3X95
2X105
2X115
1X125
1X135
1X135
1X145 (sloppy, but I got it up)
1X155 - failed
1X145 - failed (technically I got the bar up, but the form was so crappy, I'm counting it as a failure)
Probably need more reps at 135 to get more confident with my timing/form.

This was my first workout attempting “squat cleans” with an Olympic bar and bumper plates. Needless to say I need to work on Oly lift technique with a 20lb MB.

3 @ 110lbs – These wound-up being power cleans. Controlling the bar throughout the lift and into the squat was much more difficult than I expected. Performing squat cleans with good technique required a drop in weight.
2, 2, 2 @ 65lbs
1 @ 75lbs (fail – I didn’t get under the bar and got pulled off balance out front)
1 @ 75lbs
1 @ 86lbs (fail – I didn’t get under the bar and got pulled off balance out front)
1,1 @ 86lbs

I finished with a few more single reps at 65lbs for practice.

3x135,2x155,2x155,2x165,1x175,1x185,1x185,1x185.
Ran 1.5 miles
100 situps.

95x3
95x2
95x2
100x2
105x1
110x1
110x1
115x1
120x1 Establishing a good rack after the clean is a challenge but improved throughout. However, most reps looked a clean to a half/quarter squat followed by a full front squat...need practice!

3x42kg
2x47
2x49.5
2x52
1x57
1x59.5
1x62
1x64.5 PR
1x67kg failed

Well, I got a PR and I cleaned BW... but I really wanted the 67kg; it was my goal.

I just couldn't make myself dive under it; chickened out.

I work out with a regular barbell @ the moment; getting an oly bar soon and will get to work on a homemade platform... looking forward to learning how to dump some iron...

Clean (Squat Clean):

1*110
1*110
1*120
1*120
1*130
1*140
1*140
1*150
1*155 –PR!
1*160 fail
1*160 fail

Weight felt light, I had a lot more in me.

BW 165 lbs

3 * 200
2 * 220
2 * 220
2 * 220
1 * 240
1 * 255 (failed)
1 * 250
1 * 250
1 * 250

running a bit behind after pan pacific jujitsu championships.

squat clean
60x3
70x2 x2
80 x 1
85x fail three times
80x miss then got 1
85x 1 thank you!
90 x fail four times grrrr
80 x 1 x 1

3x55
2x65
2x75
2x80
1x85
1x90 (old PR)
1x95
1x95
1x100 (new PR!)
1x105 fail