February 19, 2005
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Post loads to comments.
Greg Curtain - Georgia Tech Rugby
Posted by lauren at February 19, 2005 6:51 PM
I just started CrossFit on Feb 1 of this year, so I am fairly new, only a couple weeks ago. This is my first post. I gave "Grace" a try yesterday, Feb 18, using 115# and finished in 3:58. Just wondering what to think and how I did. I love this CrossFit so much. I really think it is going to help me out with rugby, which i started playing this past September. I play in Bayonne, NJ ( http://bayonnerugby.com ) and live/go to school in Hoboken, NJ. Any other rugby players or anyone else from the Hoboken area? Seeing those videos are very inspiring, keep em coming.
Not a bad start! Take a look at the video from the 2-18 rest day and compare your time with 3 of the elite!
all the HSCs then all the front squats then all the split jerks or as rounds? im guessing complete one exercise and then move to the next but i just wanted to make sure. thanks.
It is as you guessed.
The video is what inspired me to take "Grace" on Ron. Just wanted to see what people thought. Like i said, I am new to this, just seein what the feedback is. Thanx guys. Later.
Short on time, so did all three with a 40 KG sandbag and rattled though with about 30 - 40 secs rest between sets.
Jared, that's an great time! The benchmark weight for Grace is 135lb's, try that for size!
Can't get the Hang Squat Clean movement or Front Squat movement yet. Hotel gym inadequate-ceiling too low for Split Jerks.
-Smith Machine Squats 120lbs 8-8-8
-Man Makers 35# DB 3x5reps
My legs are strong but my knees are week. I will do these one day, in the meantime how do I go about strengthening my knees so I can do the squats?
I will substitute another WOD for the squats in this one today.
To strengthen your knees so you can do squats you should do... squats.
Start out with unweighted squats, really focusing on good form (a back issue of the CFJ, #4, is instrumental in this step). Tabata squats are always good. And also some lower-weight front and back sqauts can't hurt either.
As a new crossfitter, scaling down the weight is a great idea so that you get the full metabolic benefits. Throw on 135 in due time. (I might add on Grace @ 85 today just to see how badly the women will thrash me).
Although counter to the tales everyone tells in the gym, rock bottom squats with good form are great for building knee strength. Concentrate on good form with as light weight as you need. (Back issue 4: Squat Climic)
Mike "the King of the lightweights" Donnelly
HSC: 60, 70, 75kg
FS: 75, 80, 85kg
SJ: 60, 65, 70kg
yeah that was after a set of squats for 21 and blurpees for 15
3x155 Slammed throat pretty good rep 2
3x175 Nearly missed, and muscled it out.
Wasn't feeling too perky after the front squats. I also had to do the Split Jerks outside of the cage. If I ever miss one of those backwards, I will probably get kicked out of the gym, but the hell with it. I never have.
Anyway, AC/DC's Shoot to Thrill came on, and made me feel better. I would like to pay tribute to them with a paraphrase from someone who ate, drank, and smoked the way I would like to, and still lived into his 90's. My hero.
"Never. . .in the course of human music. . have so many . . .owed so much. . .to so few. . .chords."
HSC 135,145,150 lbs.
FS 155,160,160 lbs.
SJ 155,165,175 lbs.
lol, Barry! I doubt WSC would have had much time for AC/DC!
For anyone interested, started my extra-curricular work today. Rolled a 2 on the die which meant an O-lift workout. Ran through the Coach Burgener warm-up drill 3 times then did 16 singles in the snatch with 45lbs to work on technique.
We did WOD with a 45lb bar to work on form. Did each exercise x 10 for reps. Added 20 min of 5 x pull-ups, 10 push-ups, 15 squats, 40 meter bear crawl as many sets as you can do in 20 min.
John L 12 sets
bobby R 10 sets
Brian F 9 sets
h.s.c 65kg - 70kg - 75kg
f.s 70kg - 80kg - 90kg
s.j 60kg - 60kg - 60kg
Barry, thanks for the AC/DC reminder. Popped in one of their CDs for motivation. The most consistent band ever.
Took a slightly different approach since it was 17 degrees here in Beantown and I work out in a drafty garage built before the invention of the automobile.
Warm up with bar: 30 reps each exercise. Sets of 10 reps.
HSC 95 pounds x 30
FS 95 pounds x 30
SJ 95 pounds x 30
Rest 5 minutes
Plenty left in the tank on all sets.
Rest 5 minutes
Dumbell Clean and Press with 70 pound dumbells 5 sets of 5.
100 flutter kicks
100 windshield wipers
Took about an hour.
Sandy: Hang Squat Clean: 125, 135, 145 lbs x 3 reps
Front Squat: 135, 175, 205 lbs x 3
Split Jerk: 125, 135, 145 lbs x 3
Darlene: Hang Squat: 95, 105, 110 lbs x 3
Front Squat: 135, 135, 135 lbs x3
Split Jerk: 105, 115, 115 (failed on third)lbs x3
Great workouts. We are seeing real results in the month plus that we have been on the program!
HSC 135, 185, 185 X3
Front Squat 205, 225, 235 X 3
Split Jerk 205, 215, 215 X 3
This was nice and FUN!
modified cf warmup x3
this was just an awesome wod.. loved every minute of it...
85 lbs for hsc,fs and split/jerks .. looks like I jump with my left foot...
I've been working to quit the caffeind habit, so I havn't been to energetic the past week, today went pretty well though:
HSC: 135, 155, 165. I can't drop the weight and while lowering it from the rack position I hurt my wrist. So i stopped at 165, I have a feeling I can do much more than that but patience is a virtue(just not one of mine!)
FS: 135x3, 175x3, 195x3
Split jerk: I was struggling to get any serious leg drive after the front squats....
155x3, 175x3, 185x2(pr)got stuck about 3/4 of the way up on the 3rd rep... still managed a pr overhead lift, last time we did push jerks I managed 180 lbs, so 185 for any number of reps is still a new max overhead poundage. My suspision is that my split jerk form is lacking, I don't have the feeling of getting under the weight, still using alot of tricep strength instead of leg drive. Maybe it's time for a coach?
No belt, rested about 3 - 5 minutes between sets.
HSC - 175, 185, 185 x 3
FS - 225, 235, 245 x 3
SJ - 165, 175, 185 x 3
On the HSC and FS I seemed to have a little extra in the tank after my heaviest sets. Good Workout.
I really enjoyed this workout. Concentrated on form over weight.
Hand squat clean
3 sets of 3 @115
2 sets of 3 @ 135
1 set of 3 @165
1 set of 3 @ 85
2 sets of 3 @95
Jared, there seem to be a fair number of ruggers doing CrossFit, I know it has helped my game a lot. I am stronger, faster, and fitter than ever before. I play for UC Davis over in California.
No WOD for me today, it's game day.
CF warm-up x3 + push-ups. HSCs and FSs with 50# bar. Split Jerks required a drop in weight to a 40# bar. Finished with V sits and V ups, lying leg, N-ups and handstand holds (3@ 30 sec. each with wall). I don't feel like I can walk along the wall though.
finished up with some pullups and knees to elbows
HSC: 95lbs, 115lbs, 135lbs
Front Squat: 135lbs, 155lbs, 175lbs
Split Jerk: 95lbs, 115lbs, 135lbs
Body Weight: 185
Those split jerks are tough, I need to work on form.
HSC: 135 x 3, 165 x 3, 185 x 3
FS: 185 x 3, 225 x 3, 275 x 3
SJ: 165 x 3, 185 x 3, 215 x 3
All done outside in 20 degree weather, Greenwich, NY. All weights in pounds. Great workout, felt good to Olympic lift again. Legs were fried after Thursday's workout.
Finally got my power rings today. YES!! I can't wait to use 'em, but I am too hungover right now. :( I usually don't drink, but I did last night. ewww
Did Diane at Brand X
14:00 Using 115#DL and 25# db Shoulder Press
(feb 1 time was 12:25 only difference was 20#db shoulder presses.)
HSC- 155 175 180
FS- 185 205 225
Sp J- 155 165 175
skipped the rest day to get some extra work in before vacation next week.
my legs were not amused. BW = 167#
afterward worked overhead squats:
10x170 (lost it backwards on the way up from 11)
1x215 (new PR by 15#)
Had a great time with this one today. first time for me to be in a gym since starting CF and first time for me to use oly bars and weights very nice I must say. So just worked on form and enjoyed the stuff. got some great looks from the staff I guess no one does O-lifts there, but no one said anything. One great thing I saw an older guy doing HSPU on parelletes in the gym, spoke with him he told me he brought them in everyday with him. He was a stud did probably 20 free standing. So I told him about Crossfit as I was wearing my shirt, so maybe we will get one more to play with.
we did Diane today. I used 115# bdywight 90# in 5:54
Diane at Brand X. 225# and full handstand push ups (Finally!). 7:30
Worked on form; all at 115# (85% of BW). Felt remarkably good, got a compliment on the speed of the hang clean from a nearby lifter.
HSC 65, 95, 115
FS 135, 155, 185
SJ 155, 185, 205 (miss)
Was working barefoot--may have been able to get 205 with shoes on. Trained 2 hours of USMC Martial Arts yesterday and 3.5 hours today. Also blended in some RKB work and O-lift practice yesterday. Made a pair of parallettes last night--it's super easy and well worth the 20 bucks in materials.
60 years ago, the battle for IWO JIMA commenced. The most storied battle in USMC History. They didn't die in vain...
HSC - 115x3x3x3 - Tried 120# numerous times and I couldn't remember how to get under the bar. Amazing what 5# can do....
Front Squat - 135/155/175x3 all rock bottom
Split Jerk - 85/95/105x3 not much speed getting under the bar
OH squats - 85/95/105/115x3 all rock bottom
135# OH hold - 4x15 seconds
USMC pullups - 1 set 15 reps, will do several more during the day
10 minutes 10# cb mills, switching hands every 5 reps - easy, 100 total per arm. While 10# is easy I know the 15# cb is another story.
Worked on form for a while with unweighted bar for warmup.
HSC: 95, 115, 115
Many of these were more like power cleans with about a 1/2 squat; slowly working up the nerve to go lower. Did these over a bench, which lets me get down only to parallel, just in case.
FS: 95 x all 9
Still need to work on that wrist flexibility. Trying to get the bar back down (no standards) is murder for me.
SJ: 95, 105, 105
This is my favorite of the 3.
Sandy and Darlene - impressive weights! I want to be able to use the big wheels too!
HSC: 95, 115, 135 Good depth.
FS: 155, 175, 185 (3 reps at my PR)
SJ: 155, 165, 165 (failed the last rep, did C&J 135)
Finished with some pullups and a 4.6 mile hilly run in the rain.
Ran the local 10K this AM (50:04). This is 2 minutes faster than last year, with almost zero 10K training (other than what's prescribed). Last year I was jogging 5 days a week.
With quads feeling rough after the race, I went with a 95# Grace using power cleans (with all the Grace chatter, I couldn't resist). Time 7:35.
hang clean (forgot the squat)135,145,155
front squat 185,215,205
split jerk 135,145,155
introduced Jay Torgerson to Xfit.. thrusters and modified "Cindy" for a Metabolic WOD to finish..
Ever wake up in the morning and just have to do "Fran"? Fran was my first ever CrossFit workout, so she has a special place in my heart. I think it took me 33 minutes the first time. Personal best before today was just over 18 minutes with 2x36lb kbs.
Nice sunny day, opened up the garage and so that the neighbors could see what kipping pullups and kettlebell thrusters look like =)
Today I got a six and a half minute PR doing fran in 11:36
Used 72lbs for thrusters (two 36lb kettlebells). Stoked now I have a med ball to squat down to to keep me honest. Once I get Fran under 10:00 I'm going to switch to the 95lb barbell.
I did a hang snatch in error: 3x3 75#. Plus a few random OHS reps.
Front Squat: 100, 115, 120
Split jerk: 120, 120, 100.
Went back to the muscleup after but couldn't get it today. Plus my arm hurts every time I do it (success or failure).
HSC: 75lbs - 75lbs - 80lbs
SJ: 100lbs - 120lbs - 130lbs
FS: 100lbs - 140lbs - 145lbs
Almost killed myself on the hang squat cleans, so I thought it better to try and get the form down pat instead of finishing the job with more weight. Jerks felt really nice, gotta say I love that movement. Gonna lead some of the AFROTC cadets in the hang clean / pull-up WOD from last week. Firs time they've done crossfit, so we'll see how they like it.
finished with a chin ladder.
2 hours climbing in the morning.....forearms are fried!
Snatch doubles w/105#, 8 sets, 1 minute rests.
HSC:3x155 3x185 3x205
FS: 3x185 3x215 3x245
SJ: 3x175 3x195 1x215/2x205
I did a limited WOd just OHSes working up to 120.. I'm glad I did 'cause we did 300 side kicks each leg before sparring in karate today
Warmed up, stretched and lifted.
John HSC 3 X 115, 135, 155 lb
FS 3 X 135, 155, 175 lb
SJ 3 X 135, 155, 175 lb
Joe HSC 3 X 115, 115, 115 lb
FS 3 X 135, 155, 175 lb
SJ 3 X 95, 115, 135 lb
Then we both did OHS 10 X 45 lb. The bar felt as light as a feather after doing the heavier weights earlier. Then ran 2 miles, hard for me and easy for Joe.
Didn't log the weights for the WOD. Suffice to say it was enough to have to drop at least one each from each exercise.
Tried Grace @ 85. 3:49. Foiled again.
First time JSC and SJ
HSC 95x3, 115x3, 135x3
FS 135x3, 185x3, 205x3
SJ 115x3, 135x3x2
HSC: 85/95/105. First time I've been able to do cleans with any weight in months, due to the elbow.
SJ: 45s/50s/55s - had to use dumbbells; the bar aggravates my shoulder too much.
OHS: 45/65/85/105x5. 105 is a new PR
10 min 10# cb mills: 120 per hand, switching every 10.
Extensive leg day today:
Hang Squat Clean - 3 x 175/175/185
Front Squat - 3 x 185/185/205
Split Jerk - 3 x 175/175/185
WOD was #3 on the day, and I believe these are all PRs.
First workout (0500) at the track for plyos and sprints. Second workout (0800) at the gym for a standard lower body lift.
3 x 105
3 x 115
3 x 125
3 x 135
3 x 145
3 x 155
3 x 115
2 x 125, 1 fail
3 x 115
sj-185 all three--alot of trouble with these
Did "Helen" instead; legs were still sore from all the squats the other day.
3 rounds: 400 meter rows, 21 kb swings with 24kg bell, 12 pullups
Late getting my workout in today. I just got back into town.
For those following the "extra work" thread on the forums, I am focusing on shoulder flexibility drills and the Burgener warm-up. I'm spending roughly 30 minutes a day working on the following exercises: shoulder circles, shoulder dislocates, back bridges (and variations, such as wall walking) and OH squats. Suggestions welcome.
HSC 115#x2, 115x3, 115x3
FS (no rack--had to power clean) 135x2, 135x2 (chickened out on a third set w/out a rack/spotter)
SJ 115x3, 115x3, 115x3
Weight is still light, but form and confidence are improving rapidly.
How long of rest period is between the sets?
Warmup: Two rounds of medicine ball twists x10, squats x10, crunches x20, rainbows x5, pushups x8, lunges x10.
HPC Warmed up to 155. 155x3, 165x3, 175x3.
FS 135x3, 155x3, 155x3
Finished with punchouts on the 70lb bag, four rounds of 30s on, 30s off.
Had plenty of go in my legs for the FSs, but my lower back was the limiter.
hang squat clean - 75lbs
front squat - 95 lbs
split jerk - first at 85lbs the rest at 95lbs
Warmed up with Helen ... 400m was approx not measured
HSC: 135, 155, 175
FS: 175, 195, 215
SJ: 135, 155, 165
Good first day back after a week off.
however much you need to put in a good effort. i think most average around 1 or 2 minutes.
HSC - 95/115/135 - really tried to focus on form
FS - 135/155/165 - getting better
SJ - 135/155/165 - i think...i forgot to write these down. also, first time w/ these...not bad
then, since im working @ a navy gym and no one was there, i greased-the-groove w/ OHS. i think im going to be doing this a lot more.
it was good to finally feel like there was some weight up there. i noticed myself balancing a lot more w/ the heavier weight but thought it was less likely i would lose control of it (bc it was heavier??).
HSC - 135 x 3
FS - 155, 165, 175
SJ - 115, 125, 135
Hang squat clean 95/105/115
Front squat 125/125/135
Split jerk 115/120/130
Experienced wrist pain during the front squats that lessened after taping. Holding the bar in the "catch" position is my biggest problem with front squats. I can do more weight with my arms crossed but that's not helping my C&J.
AC/DC is one of my favorites for work-out music and Barry Cooper sounds like someone that I'd love to meet and hang-out with one day... doing those things that may or may not get us to 90!
Thanks for the compliment. BTW, Sandy is a guy (and Darlene is his wife). Any other husband and wife Crossfitters?
weights in kg, a bit soft on hsc and split jerk as it was the first time i gave them a decent shot
hsc 3 x 50/55/60
front squat 3 x 60/70/80
split jerk 3 x 50/55/60
split jerks were easy apart from the stress on the wrist.
finished with 15 x 40kg ohs
HSC 185, 185, 195
FS 235, 245, 250
SJ 165, 175, 175
HSC 65x3 sets (mostly hang power cleans)
FS 105x3 sets (minus 1 rep after hitting the rack)
SJ 65, 75, 85
I feel like such a wuss... probably partied too hard last night.
3x 140 (bw)
Warmed up before each set of 9 with samson stretches and practice lifts with a pipe.
Hang squat cleans: 115x3, 135x3, 155 miss, 145x3
Front squats: 165x3, 195x3, 215x1, tried to drop down to get 205, but the 215 just wore me out.
Push-jerk: (form still sloppy; really more of a push-press)
155x3, 165x3, 175x3
Afterwards, I tried the belly grind posted a few days ago.
BW = 175
Great workout. I tried out the rings today. What a world of difference. I LOL'd at myself doing dips. My hands were all over the place. I can't do a muscle-up YET...
Still working on form, although these weights still did not feel light.
HSC: 3x3 of 85, 95, 105 lb.
front squat: 3x3 of 105, 125, 145
split jerks: 3x3 of 85, 95, 105
hard to find the HSC catch position consistently but getting better at catching in a squat and not in the power position
poor balance/form on the jerks (never really tried them before) but got better each rep
afterwards, tried a set of pullups weighted with 35 lbs. and did 6. Not that 6 is very much, but I'm stoked--never tried that weight before!
BWt = 150 (!) still losing weight but trying to stay in the Zone as much as I can. I need to up my intake to aim for putting on some muscle (and probably need to dump whatever unfavorable carbs I'm eating and switch to those bulky favorable ones). I've lost 14 lbs. since early November or something, with most of that happening during 3 separate but nasty colds. Not all of that was weight I wanted to lose.
First time with the split jerk.
HSC: 85x3, 95x3, 100x3. 115x3 after completing the other exercises. My technique improved.
Front squat: 120x3, 135x3, 140x3. 140 was my 1RM.
Split jerk: 120x2/fail, 110x3, 115x3. Last set much better as I relaxed, dropped and jerked as quickly as possible.
Elbow and shoulder not happy from yesterday's muscle-up insanity.
HSC - 3x115;3x135;145,145,135
FS - 3x135,3x145,3x145
SJ - 3x75,3x95,3x115
Last set of HSC had abominable form. Didn't feel very comfortable with the split jerks.
HSC - 3x45kg; 3x45kg; 3x47.5kg
FS - 3x47.5kg; 3x55kg; 3x70kg
SJ - 3x50kg; 3x55kg; 3x57.5kg
WOD for treetrunks, PHIL, and T.Rain
HSC: 155,165,175 (miss for T.Rain on last 175 rep)
SJ: 155,185,190 T.Rain,195 PHIL, 205 treetrunks
Warmed up with "Tabata Something Else", then:
HSC 115 / 135 / 155 (miss badly), back to 3 x 135
Front squat 165 / 185 / 195
OHS Squat (I forgot that the 3rd element was supposed to be the split jerk; Tabatas must have erased my memory)
3 x 115 / 3 x 135 / 3 x 135
Finished with barbell rollouts and 50 shots of Wall-ball.
BW = 154
HSC 115, 115, 115
FS 115, 135, 155
SJ 115, 135, 155
HSC: 105, 105, 105
FS: 135, 135, 135 (not deep enough)
SJ: 95, 95, 95
SJ 1x3@120#, 2x3@125#
Disappointed in my front squats and HSC.
30 Glute-Ham Situps
first time doing SJ's. Felt good but probably could have gone a little heavier.
HSC 135 x 3, 155 x 2, 155 x 3
FS 165 x 3,175 x 3,185 x 3 sloppy
SJ 135 x 3,155 x 3,165 x 2
Time 11:54, do not think I would have lifted much more if I took more time
Hang squat clean 100x3, 105x3, 110x3
Front squat 115x3, 125x3, 135x3
Split Jerk 100x3, 110x3, 120x3
Cruised through this workout. I thought my legs would be tired from 4 hours of telemark skiing in 12"+ of powder this morning and skate skiing for 2.5 hours yesterday, but they felt really strong instead. Should have gone heavier.
Crossfit Warmup x3
Hang Squat Clean: 135x3,145x2(fail)135x1,135x3
Front Squat: 205x3 (Not deep enough squats),185x3,185x3,185x3 (185 sets with good form)
Split Jerk: 135x1 (fail), 100x3,100x3,100x3
I could have gone heavier on Split Jerk and Cleans but i'm still learning form.
HSC 3x3: 135, 155, 175
FS 3x3: 185, 205, 205
SJ 3x3: 135, 155, 175
135, 145, 155
155, 175, 185
This was fun!! I'm starting to like heavy days when we work oly style!
3x135 (full depth first time ever!!!! so a PR)
3x135 (full depth, strong)
3x155 (a2a for 2, 3/4 last one, still, a PR)
3x155 (1 miss that I will attribute to the dufus waiting to use the open rack for his curls and shrugs. a-hole!!!!)PR for this lift!!
3 PR's in one workout! Thanks Coach and Lauren and all on this board for the help and inspiration. That, coupled with some of my perspiration has brought my fitness to new levels!!
95x3 115x3 135x3 a new PR!
HSC: 105 115 125
FS: 125 135 155
SJ: 125 135 135
Hang squat clean
Found these a lot easier than previously; probably could have gone heavier. Whacked myself in the throat in the 2nd set.
Last set getting heavy.
Found these really hard today; wrists hurt.
Did hanq squat sclean and split jerks with 35kg sandbag. Subbed front squats with one leg squats (alternating legs) with two 9 kg dumbbells.
Warm up by some handstand and ring play.
Hang squat clean
Front Sq. - 115
HSC - 115
Split Jerk - 95 - 115 - 105
hsc - 95 x 3, 115 x 3, 125 x 3
front sq. - 135 x 3, 205 x 3, 205 x 3
split jerk - 95 x 3, 115 x 3, 115 x 3
hard to do after 75 min of hoops