February 19, 2005Saturday 050219Hang squat clean 3-3-3 reps Post loads to comments.
Greg Curtain - Georgia Tech Rugby Comments
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. -Jared Comment #1 - Posted by: JaredE at February 18, 2005 7:34 PMJared, 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. Comment #3 - Posted by: ediddy at February 18, 2005 9:33 PMEdiddy, 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. -Jared Comment #5 - Posted by: JaredE at February 19, 2005 12:01 AMShort on time, so did all three with a 40 KG sandbag and rattled though with about 30 - 40 secs rest between sets. Comment #6 - Posted by: Gally at February 19, 2005 1:00 AMJared, that's an great time! The benchmark weight for Grace is 135lb's, try that for size! Comment #7 - Posted by: Graham at February 19, 2005 3:25 AMCan'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 -Rowed 20min/4902m 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. Comment #9 - Posted by: John K. at February 19, 2005 5:52 AMJohn K.- 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. Comment #10 - Posted by: Chris Forbis at February 19, 2005 6:00 AMJared: 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). John K: 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 Comment #11 - Posted by: rosceaux at February 19, 2005 6:05 AMHSC: 60, 70, 75kg yeah that was after a set of squats for 21 and blurpees for 15 Comment #13 - Posted by: furious Asian at February 19, 2005 7:23 AM3x135 HSC 3x225 FS 3x185 SJ 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." Comment #14 - Posted by: barry cooper at February 19, 2005 7:37 AMHSC 135,145,150 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. Comment #16 - Posted by: Gally at February 19, 2005 8:56 AMWe 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 h.s.c 65kg - 70kg - 75kg 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.
Rest 5 minutes HCS 135x3x3 Plenty left in the tank on all sets. Rest 5 minutes Dumbell Clean and Press with 70 pound dumbells 5 sets of 5. 100 situps Took about an hour. Sandy: Hang Squat Clean: 125, 135, 145 lbs x 3 reps Darlene: Hang Squat: 95, 105, 110 lbs x 3 Great workouts. We are seeing real results in the month plus that we have been on the program! Comment #20 - Posted by: Sandy at February 19, 2005 9:39 AMHSC 135, 185, 185 X3 This was nice and FUN! Comment #21 - Posted by: Neal at February 19, 2005 9:55 AMmodified 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... Comment #22 - Posted by: dennyy at February 19, 2005 9:58 AMI've been working to quit the caffeind habit, so I havn't been to energetic the past week, today went pretty well though: FS: 135x3, 175x3, 195x3 Split jerk: I was struggling to get any serious leg drive after the front squats.... No belt, rested about 3 - 5 minutes between sets. HSC - 175, 185, 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 Front squats Split jerk 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. Comment #26 - Posted by: Andrew at February 19, 2005 10:38 AMCF 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. Comment #27 - Posted by: Norma at February 19, 2005 10:44 AMhsq-115,135,125 finished up with some pullups and knees to elbows Comment #28 - Posted by: Chris W at February 19, 2005 10:46 AMHSC: 95lbs, 115lbs, 135lbs Body Weight: 185 Those split jerks are tough, I need to work on form. Comment #29 - Posted by: Ben B. at February 19, 2005 11:36 AMBW: 200lb HSC: 135 x 3, 165 x 3, 185 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. Comment #30 - Posted by: Rob Sheldon at February 19, 2005 11:38 AMFinally 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 Comment #31 - Posted by: brian_g at February 19, 2005 12:03 PMDid 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.) Comment #32 - Posted by: LauraR at February 19, 2005 12:04 PMAs Rx'd skipped the rest day to get some extra work in before vacation next week. HSC 3x165/3x185/3x185 afterward worked overhead squats: 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. Comment #35 - Posted by: Michael P at February 19, 2005 12:19 PMwe did Diane today. I used 115# bdywight 90# in 5:54 Comment #36 - Posted by: Connor at February 19, 2005 12:26 PMDiane at Brand X. 225# and full handstand push ups (Finally!). 7:30 Comment #37 - Posted by: Jeff at February 19, 2005 12:30 PMWorked 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. Comment #38 - Posted by: josh at February 19, 2005 12:35 PMHSC 65, 95, 115 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... Semper Fi-- Comment #39 - Posted by: Thompson at February 19, 2005 12:38 PMHSC - 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. Comment #40 - Posted by: kelly moore at February 19, 2005 1:23 PMWorked on form for a while with unweighted bar for warmup. Sandy and Darlene - impressive weights! I want to be able to use the big wheels too! Comment #42 - Posted by: kelly moore at February 19, 2005 1:27 PM
Finished with some pullups and a 4.6 mile hilly run in the rain. Comment #43 - Posted by: Chris Q. at February 19, 2005 2:16 PMRan 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. I'm pooped. Comment #44 - Posted by: Will H at February 19, 2005 2:22 PMhang clean (forgot the squat)135,145,155 introduced Jay Torgerson to Xfit.. thrusters and modified "Cindy" for a Metabolic WOD to finish.. Comment #45 - Posted by: Jim howe at February 19, 2005 2:26 PMEver 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. 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 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. Comment #48 - Posted by: David Knutzen at February 19, 2005 2:45 PMhsc 50-55-55kg finished with a chin ladder. 2 hours climbing in the morning.....forearms are fried! Comment #49 - Posted by: karl at February 19, 2005 2:47 PMHSC 95x115x115 Warm-up: HSC:3x155 3x185 3x205
Warmed up, stretched and lifted. Joe HSC 3 X 115, 115, 115 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. Comment #53 - Posted by: John P and Joe at February 19, 2005 3:49 PMDidn'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. Mike Donnelly Comment #54 - Posted by: rosceaux at February 19, 2005 4:04 PMFirst time JSC and SJ HSC: 85/95/105. First time I've been able to do cleans with any weight in months, due to the elbow. OHS: 45/65/85/105x5. 105 is a new PR 10 min 10# cb mills: 120 per hand, switching every 10. Comment #56 - Posted by: Lynne Pitts at February 19, 2005 4:15 PMExtensive leg day today: 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. Comment #57 - Posted by: Matt G. at February 19, 2005 4:26 PMHSC Front squat Split jerk hsc--185-205-205 Did "Helen" instead; legs were still sore from all the squats the other day. 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. WOD Weight is still light, but form and confidence are improving rapidly. Comment #61 - Posted by: Seth_D at February 19, 2005 5:57 PMHow long of rest period is between the sets? Comment #62 - Posted by: mike at February 19, 2005 6:18 PMWarmup: 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. Had plenty of go in my legs for the FSs, but my lower back was the limiter. Comment #63 - Posted by: SleepyBlackDog at February 19, 2005 6:23 PMhang squat clean - 75lbs Warmed up with Helen ... 400m was approx not measured HSC: 135, 155, 175 Good first day back after a week off. Errr!! Comment #65 - Posted by: Mulcahy at February 19, 2005 6:45 PMmike- HSC - 95/115/135 - really tried to focus on form 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. 3x95/3x105/2x115/2x125/2x135/1x145(2x)PR 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??). Comment #66 - Posted by: ediddy at February 19, 2005 6:58 PMHSC - 135 x 3 Tim Comment #67 - Posted by: T Sprague at February 19, 2005 7:14 PMHang squat clean 95/105/115 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! Comment #68 - Posted by: DBW at February 19, 2005 7:34 PMKelly, Thanks for the compliment. BTW, Sandy is a guy (and Darlene is his wife). Any other husband and wife Crossfitters? Comment #69 - Posted by: Sandy at February 19, 2005 7:37 PMweights in kg, a bit soft on hsc and split jerk as it was the first time i gave them a decent shot HSC 185, 185, 195 Wife: I feel like such a wuss... probably partied too hard last night. HSC: Warmed up before each set of 9 with samson stretches and practice lifts with a pipe. Comment #72 - Posted by: Nic Nakis at February 19, 2005 8:20 PMBW=158 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) Afterwards, I tried the belly grind posted a few days ago. 155, Comment #73 - Posted by: NANCE at February 19, 2005 8:24 PMBW = 175 HSC: 135x3,155x3,175x3 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... Comment #74 - Posted by: brian_g at February 19, 2005 9:15 PMStill working on form, although these weights still did not feel light. HSC: 3x3 of 85, 95, 105 lb. hard to find the HSC catch position consistently but getting better at catching in a squat and not in the power position 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. Comment #75 - Posted by: Rene' at February 19, 2005 9:25 PMHSC 135,155,165 First time with the split jerk. Comment #76 - Posted by: Paul Peterson at February 19, 2005 11:23 PMHSC: 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. Comment #77 - Posted by: Scott Arnold at February 20, 2005 1:35 AMBTW=150. HSC- 115,125,135 Elbow and shoulder not happy from yesterday's muscle-up insanity. -D. Comment #78 - Posted by: Dan S. at February 20, 2005 1:50 AMHSC - 3x115;3x135;145,145,135 Last set of HSC had abominable form. Didn't feel very comfortable with the split jerks. Comment #79 - Posted by: Chris Forbis at February 20, 2005 6:00 AMHSC - 3x45kg; 3x45kg; 3x47.5kg WOD for treetrunks, PHIL, and T.Rain HSC: 155,165,175 (miss for T.Rain on last 175 rep) 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) Finished with barbell rollouts and 50 shots of Wall-ball. BW = 154 HSC 115, 115, 115 HSC: 105, 105, 105 HSC 3x3@120# HSC HSC 30 Glute-Ham Situps first time doing SJ's. Felt good but probably could have gone a little heavier. Comment #87 - Posted by: mike at February 20, 2005 5:51 PMHSC 135 x 3, 155 x 2, 155 x 3 Time 11:54, do not think I would have lifted much more if I took more time Comment #88 - Posted by: Sam C at February 20, 2005 6:12 PMBW=108 Hang squat clean 100x3, 105x3, 110x3 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. Comment #89 - Posted by: LisaR at February 20, 2005 6:20 PMBW=150 I could have gone heavier on Split Jerk and Cleans but i'm still learning form. Sunday afternoon HSC 3x3: 135, 155, 175 HSC Front Squat Split Jerk This was fun!! I'm starting to like heavy days when we work oly style! HSC Front squat Split press 1.50-60-70 HSC: 105 115 125 JK Comment #96 - Posted by: Jonathan K at February 22, 2005 2:50 PMHang squat clean Found these a lot easier than previously; probably could have gone heavier. Whacked myself in the throat in the 2nd set. Front squat Last set getting heavy. Split jerk Found these really hard today; wrists hurt. Comment #97 - Posted by: Pat at February 22, 2005 11:29 PMDid 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. Comment #98 - Posted by: Christian Lemburg at February 23, 2005 7:08 AMWOD Front Sq. - 115 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 Comment #101 - Posted by: Britt at February 24, 2005 2:10 PMPost a comment
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