March 12, 2005

Saturday 050312

Dumbell Clean and Jerk 5-5-5-5-5 reps.

Go heavy. Ground to overhead.

Post loads to comments.


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CrossFit Santa Cruz

Posted by lauren at March 12, 2005 7:32 PM

Is the intention to go unilateral (switching hands, 5 to each hand) or bilateral?

Comment #1 - Posted by: Matt G. at March 11, 2005 8:21 PM

I suppose I'll be going unilateral since I only have 1 dumbell...but the 2" handle on it should make up for the difficulty.

Comment #2 - Posted by: Rob Sheldon at March 11, 2005 9:23 PM

From the Clean position(using the left arm for example), when you Jerk the dumbell overhead, does the left leg go back?

Comment #3 - Posted by: Rob M. at March 11, 2005 9:28 PM

CFJ #26 (Oct. 2004) shows a bilateral c&j, and since the WOD does not specifically call for one-arms, my guess is two.


Comment #4 - Posted by: JW at March 11, 2005 9:48 PM

i'll be the first to say it.

nice back.

Comment #5 - Posted by: kevin gp at March 11, 2005 11:40 PM

Perhaps the first to post it up Kevin...but exactly the same thought I had when I saw the picture yesterday.

Comment #6 - Posted by: Matt G. at March 12, 2005 3:32 AM

I gotta agree with Matt G. and kevin gp.

Comment #7 - Posted by: MPM at March 12, 2005 3:58 AM

dumbell clean and jerk 5,5,5,5,5
70,80,80,70,70 lb. dbs.

Comment #8 - Posted by: jtinch at March 12, 2005 4:00 AM

With the log carry, it is a good thing that the girls are the same height.

Comment #9 - Posted by: Andy W. at March 12, 2005 4:21 AM

Used 2 x kettlebells

70, 70, 53, 53, 53

Comment #10 - Posted by: Don Stevenson at March 12, 2005 4:39 AM

50kg all sets, very tough.

Comment #11 - Posted by: Graham at March 12, 2005 6:15 AM

No heavy DBs or KBs, so back to the reliable barbell (one of my best purchases, ever)

3 sets at 105#
2 sets at 115#

That hit the spot!

Comment #12 - Posted by: Will H at March 12, 2005 6:23 AM

From a 'functional' standpoint I assume it doesn't make any difference weather you C&J with palms forward or facing each other.?

Comment #13 - Posted by: timM at March 12, 2005 6:30 AM

Didn't get plowed out in time for the gym; anyway I'm still leery of putting heavy weight overhead. So another 5K row (3d this week), still can't get under 23 minutes. Does anyone have advice for getting C2 times to improve?

Comment #14 - Posted by: adam at March 12, 2005 7:02 AM

Work on form. Form form form. Keep that back up, head and chin up for good breathing, don't hunch, get a good reach at the catch, and then stomp the legs. Spend some time at really low rates (14-18) working on a strong back, and a good follow through of legs, then back, then arms.

Also, work on ratio. Try to get a count of 3 to 1, 3 being on the recovery, 1 being on the drive. Since your recovery is the only rest you have for the whole piece, you need to get as much as you can.

If you work hard at that, you'll see vast improvements in a score. Another great thing to focus on after form is your personal rate for a 5k. Some people go at a 28, some at a 24, it's really dependent on the person. Personally, I row at higher rates, as it gets the meters down, and doesn't wear on the legs so much as the lungs.

Oh, and try it at a 5, 6, or 7 resistance. That's about the equivalent of "water" resistance, and it won't kill your legs as quickly.

A strong squat won't hurt either :)

Comment #15 - Posted by: brendan at March 12, 2005 7:28 AM

This was tough. I haven't done these before so I started at a low weight and worked up. Bilateral:
5x25# dbs
5x50# (broken)
Happy with the workout, not happy with my lame C&J form. Need to go to a workshop!


Comment #16 - Posted by: TK at March 12, 2005 7:29 AM

Pair of 75lb dbls for all 5 sets.

Form was horrible. I have never done dbl. clean and jerks before with a decent amount of weight. However, my form did seem to improve with each set.

Comment #17 - Posted by: Andy W. at March 12, 2005 7:51 AM

5 x 22.5kg
5 x 25kg
2 x 25kg
had to drop to 3 x 22.5kg
5 x 22.5kg ( broken )

very, very hard

Comment #18 - Posted by: DavidE at March 12, 2005 7:54 AM

Well, I'm back to school from spring break, and they feel the need to have the gym closed today and it's running and HSPUs for me.

Comment #19 - Posted by: brendan at March 12, 2005 7:58 AM


That's all there was, there weren't no more. Almost dropped the last two reps. Grunting on all of them.

Finished with 9x3 speed bench/pullups. T

Comment #20 - Posted by: barry cooper at March 12, 2005 8:01 AM


Did you do all sets with a pair of 50 kg (110 lb) dbls? Fantastic!!

Comment #21 - Posted by: Andy W. at March 12, 2005 8:09 AM

As RX'd. Dumbells (in pounds).

60 (broken 3/2)

Fun fun! My weakest point was the catch on the jerk. My right shoulder had a tough time stabilizing the dumbell at full arm extension. This workout ha a surprising cardio effect on me!

Comment #22 - Posted by: Chris Q. at March 12, 2005 8:22 AM

No Andy, 50kg is the total weight, a pair of 50s would exceed my best barbell C&J.

Comment #23 - Posted by: Graham at March 12, 2005 8:54 AM

Used 2 32kg kettlebells for all 5 sets
need some heavier bells

Comment #24 - Posted by: Amish Andy at March 12, 2005 9:05 AM

These 12 and 14 hour workdays must be getting to me - I forgot to do the jerk on all sets.

Powerblock db squat cleans/OH squats:
20x5 45x5
30x5 65x5
40x5 75x5
45x5 85x5
50x5 95x5

At least my depth on the cleans was good and my OH squat balance is returning.

1x10/10 10# clubbell inward pendulums
1x10/10 10# cb outward pendulums
2x10 10# cb drumming

1x5 Double 44# kb military press
1x5/5 44# kb windmills

3x20 second forearm balance

Comment #25 - Posted by: kelly moore at March 12, 2005 9:32 AM

Finished up with weight pull-ups and ring dips 45#

Comment #26 - Posted by: T.Rain at March 12, 2005 9:35 AM

Crossfit warm up first.

Subbed assisted one arm pullups. My goal is to be able to do one eventually. At the rate my regular ones have progressed in reps I feel it is possible. Body weight is a lean 194lbs. Always good to have a goal : )

Todays wod was 5 sets X 5 with 45 lbs.

Comment #27 - Posted by: Wild Bill at March 12, 2005 9:47 AM

1. 5x60lbs
2. 5x65lbs
3. 5x70lbs
4. 5x70lbs
5. 5x65lbs
1. 5x20lbs
2. 5x25lbs
3. 5x25lbs
4. 5x25lbs
5. 5x25lbs
tried 30lbs got 1hand up 3 tries
And I thought my back was only for watching cartoons on saturdays.

Comment #28 - Posted by: Bobbyr at March 12, 2005 9:52 AM

go to click on Tips at the top, then click on old timers training secret exercise, sound familiar?

Comment #29 - Posted by: timw at March 12, 2005 9:55 AM

Thats a great site Bobbyr. Thanks for the link.....

Comment #30 - Posted by: Wild Bill at March 12, 2005 10:09 AM


Warmed up with 30 minutes on the recumbant bike.

40 lbs for five
45 lbs for five
50 lbs for five
55 lbs for five
60 lb for three


35 lbs for five
40 lbs for five
40 lbs for five
40 lbs for five
40 lbs for five

All weights above times two for total c+j

Comment #31 - Posted by: Sandy at March 12, 2005 10:15 AM

1 st time with this one.
A little rough on form but finished.
Db floor clean and jerk
Warm up 20@10 30@8 40@3
50 @5
50 @5
Did not count the reps that form was not there.

Comment #32 - Posted by: Rod at March 12, 2005 10:28 AM

40,50,55,60,65 dumbells

Comment #33 - Posted by: A Cook at March 12, 2005 10:47 AM

5 rounds
5 C&J
3 rounds@ 70pd dbls
2 rounds@ 75pd dbls
form was poor......
wondering if it's better to go less weight with better form.

Comment #34 - Posted by: timM at March 12, 2005 11:03 AM

I'm way out of sequence; several days with no workout and no web connection this morning.

Did "card PT":
clubs = DB snatches, 65 lbs
spades = squat thrusts
hearts = pullups
diamonds = wallball

All done for the number on the card, J=11,Q=12,K=13

2 Jokers are 50 situps each.

50 minutes, not my best time, but not bad.

Comment #35 - Posted by: davidjwood at March 12, 2005 11:05 AM

Warmed up with 3x samson, OHS pipe, situp, pushup, pullup dip, HSPU

5x 50/50
5x 60/60
5x 60/60
5x 50/50
5x 50/50

Cooled down by swinging a 20+lb car axle around like it was a clubbell: torch curls, OHS, pistols, and lunges.

Comment #36 - Posted by: Nic Nakis at March 12, 2005 11:09 AM

cf warmup x 3

c+j form was questionable

Comment #37 - Posted by: dennyy at March 12, 2005 11:10 AM

Cleans were super easy, jerks were super hard.
60 failX2

Most difficult locking out at the top. Form was as good as I've gotten, though.

Mike Donnelly

Comment #38 - Posted by: rosceaux at March 12, 2005 11:20 AM

1st workout today was the St. Patrick's Day Parade 5 mile Run in St. Louis, MO.
Joe about 45 min, John about 55 min.

We are obviously non-competetive runners and the first mile we were stuck in the crowd and was real slow. They said there was 6000 participants. I heard the winner was a Kenyan. Last years winner did the 5 miles in about 22 minutes. They announced one guy was 79 and running the race. Next year they are going to do an 80 and over category for him. I have never seen such a sea of people running before. Anyone else do this run?

Comment #39 - Posted by: John P at March 12, 2005 11:24 AM

Did a second workout today. The wife wanted me to workout with her

Three rounds
400 meters
10 push-ups
20 sit-ups
30 squats

She hasn't worked out in about 6 months so I went light on her.

her 23:45
me 9:40

Comment #40 - Posted by: T.Rain at March 12, 2005 11:32 AM

50# x 5
55# x 5
55# x 5
55# x 5
60# x 5

Db cleans were all power cleans


Comment #41 - Posted by: T Sprague at March 12, 2005 11:47 AM

Used two 75# DBs for all five sets of five. Awesome anaerobic workout. My HR got as high as 190. Thanks CrossFit.

Comment #42 - Posted by: Neal at March 12, 2005 12:16 PM


Comment #43 - Posted by: Theron at March 12, 2005 12:40 PM

Are Kettlebells cool?

Comment #44 - Posted by: Mike at March 12, 2005 12:43 PM

did my own thing today since i'll be away from the gym for a couple of days.
squat snatch 3x95/3x95/3x115/3x115
OHS 5x135/9x165/5x135
db press 5x70/3x80/3x90 per db
front squat 3x185/2x205/2x205
back squat 3x225/3x255/3x275
bench press 25x135

BW = 165#
thought i'd get the OHS 15xBW, but shoulders and elbows disagreed.
went for an OHS single at 215# and dropped it on the way up.
front squats need a lot of work.

Comment #45 - Posted by: JC at March 12, 2005 12:51 PM

10x35, 5x40, 5x45, 5x50, 5x55, 5x60
It was hard, I think barbell is easier.

Comment #46 - Posted by: Eagle_Eye at March 12, 2005 1:11 PM

my shoulders are killing me on this form sucked big time and this is something that i need big time work on.. but i did complete them all..
finished up with 20 min elipitcal trainer...

Comment #47 - Posted by: robertb at March 12, 2005 1:35 PM


This is my first time with two arm dumbell C+J; I usually do one arm KB. I found this really awkward. My form was pretty bad; I hardly dipped under the weight at all. I finished with some handstand practice.

Comment #48 - Posted by: Travis M. at March 12, 2005 1:42 PM

Argh! I just looked at CFJ#26. My form was all wrong; I was trying to imitate a barbell C+J. If there are any other new guys like who found this WOD very awkward, I highly recommend taking a look at that journal.

Maybe I'll go back to the gym and try again...

Comment #49 - Posted by: Travis M. at March 12, 2005 1:58 PM

C/F warmupx3 (bumped up situps to 20/rnd)

1x65#, 4x55

finished with static handstands, light OHS and farmer's walk.

Comment #50 - Posted by: John Messano at March 12, 2005 2:41 PM


Comment #51 - Posted by: BILL GRIFFIN at March 12, 2005 3:06 PM

Are you kidding Bill G.? Any guy that can get 4 women to pick up a log and haul it around while standing there watching...I want to know the secret ;)

Someone must know the Jedi mind trick...

Comment #52 - Posted by: Matt G. at March 12, 2005 3:21 PM

Started With: 45x1,55x2,45x2. I had troubles with the last 3 sets, trying to keep my left arm locked out. good work out......

Comment #53 - Posted by: Frannie at March 12, 2005 4:11 PM

6'5", poor flexiblity, leads to bad form
45lb,50,50,45,40-not real heavy but felt like I had a pretty solid workout.

Comment #54 - Posted by: Rick Simmons at March 12, 2005 4:33 PM

6'5", poor flexiblity, leads to bad form
45lb,50,50,45,40-not real heavy but felt like I had a pretty solid workout.

Comment #55 - Posted by: Rick Simmons at March 12, 2005 4:33 PM

Heaviest db's we had were 40's, so used 20's, 30's, 40's. Did 6 reps each instead of 5. Shoulders hurt a few times, probably from having the weight out in front too much on the clean.

Comment #56 - Posted by: Steve S at March 12, 2005 4:52 PM

Set 1: 50s x 5 - I did it, but form was pathetic, so I dropped back and started over.

Set 1: 40s x 5 - from the floor, bilateral
Set 2: 40s x 5/5 - from the floor, unilateral
Set 3: 45s x 5 - on a "wobble" board...from the board, bilateral
Set 4: 45s x 5/5 - on a "wobble" board...from the board, unilateral
Set 5: 50x x 5 - from the ground, form sorted out, bilateral

My barbell C&J is significantly better than my DB C&J.

WOD was #3 on the day. First really beautiful day of the year here in Memphis.

Comment #57 - Posted by: Matt G. at March 12, 2005 4:56 PM

Oh yeah...these were done as squat cleans from the floor/board.

Comment #58 - Posted by: Matt G. at March 12, 2005 5:00 PM


Ran a mile in 7:42 afterwards.
Felt good today. Been feeling lathargic and irratable lately.

Comment #59 - Posted by: Troy Archie at March 12, 2005 5:02 PM

Ok, a chipper at Brand X today. It included Bear Complexes which was sweet! Also Lincoln Brigham assisted with coaching today and that was pretty cool! Thanks, Linc.

(Big Dogs workout identical except for the weight used on the bar lifts.)

Run 600M
20 pull ups
20 power cleans 35# (broomstick)
180 punches on heavy bag
30 pushups
30 Hang Cleans 35# (broomstick)
run 400M
30 ring dips
30 push press 35# (broomstick)
180 elbows
30 HandStand Pushups
18 Bear Complex 35# (or broomstick)
2 rope climbs

I did puppy workout with a partner and we used a 20# bar for the lifts. Bar dips for me, and non deadhang pullups - no jump. I got through the elbow strikes and skipped the HSPU so I could do 8 Bear complexes.

I had a rough time with the pull ups because of Barbara yesterday.

Comment #60 - Posted by: laurar at March 12, 2005 5:16 PM

#50s - bad form
#44s - good form
#50s - bad form
#44s - good form
#55s - cleans with jerking movements

Comment #61 - Posted by: Steve_M at March 12, 2005 5:25 PM

Started off with 5 minutes of straight jumping rope to warm up, then did the wod. When people post 40# or 50#, do they mean each dumbbell? Anyway, I have powerblocks and even though I can build on the ones I have they only go to 45# each. I did the first 2 sets using the 40's, then the last 3 sets using the 50's. After that I did 3 sets of pushups using the 30's and lifting them into a T shape with my body after each pushup. I don't know what they call that. Then I did 2 1/2 minutes hard with the jump rope and then got on the Concept2 and did 2k in 7:48. I was on pace for 7:10 in the beginning, but died after 500m. Still, 7:48 is respectable. Am I missing something, or was this wod on the easy side?

Comment #62 - Posted by: tditmar at March 12, 2005 5:42 PM

On that last post I meant the last 3 sets using the 45's.

Comment #63 - Posted by: tditmar at March 12, 2005 5:44 PM


#= total weight. Felt very weird.

Comment #64 - Posted by: Cesar. at March 12, 2005 5:45 PM

Dumbell Clean and Jerk
25's x 5
30's x 5
35's x 5
40's x 5
45's x 5

These were a lot easier than I thought they would be.

Comment #65 - Posted by: LisaR at March 12, 2005 5:52 PM

dumbell power clean and jerks. I had a hard time doing a squat clean with the dumbells.

50s x 5
60s x 5
60s x 5
70s x 3, 60s x2
60s x 5,

finished up with 2 sets of 5 muscle ups

Comment #66 - Posted by: Paul Si at March 12, 2005 5:56 PM

1.5 pood x 5
1.5 pood x 5
2 pood x 5 (unilateral) only have one kettlebell
2 pood x 5 (uni)
2 pood x 5 (uni)

Comment #67 - Posted by: John H. at March 12, 2005 6:40 PM

didn't have barbells today so I go to use my new Oly bar and BFS bumpers.

115 lbs x 5
145 lbs x 5
145 lbs x 5
165 lbs x 5
165 lbs x 5

In the end I was reduced to singles. Played on the rings afterward, good day.

Comment #68 - Posted by: J Jones at March 12, 2005 6:53 PM


a lot harder than w/ a barbell! I lost balance after the clean in the 3rd round and fell over backwards. Good thing there weren't too many people in the gym :)

Comment #69 - Posted by: Patrick Walsh at March 12, 2005 7:13 PM

We don't have DBs at home for this, so we just used the BB.

5x175 (failed last two jerks)

60#, 70, 75, 80, 80

Comment #70 - Posted by: Eric 2 at March 12, 2005 7:20 PM

45,95,115,135,135,95. barbell. can't read well early in the morning

Comment #71 - Posted by: aj quirantes at March 12, 2005 7:43 PM

i opened and closed today at my gym (which is also where i workout) so i had to adapt. did a bunch of stuff for warmup. then i read CFJ 11 about the clean and realized that in all honesty, i probably shouldnt be cleaning. so i did this instead (bc the journal basically says to squat, then DL and front squat, then clean and i wanted to work w/ some weight today):

15-12-9 of:
DL 135# (focused on good form which i was able to attain for almost every rep)
pullups (kip)

time: 4:29...and it probably wouldve been faster had i set a hook grip on the first two DL sets. oh well, great quick workout...worked me but didnt break too much of a sweat. then later i was closing down the gym and decided to try out the DB C&J for the hell of it ('but not heavy'). i did 40s for one set and then 50s for another. they were pretty much power cleans but i was definitely doing the explosive part of the clean for probably the first time ever. the road is long but rewarding.

Comment #72 - Posted by: ediddy at March 12, 2005 7:44 PM

2nd workout today.
5 X 45lb dbs
5 X 50lb dbs
5 X 55lb dbs
5 X 60lb dbs
5 X 65lb dbs
I was hoping to go heavier and count the early sets as warming up, but I could barely do the 65lb dbs.

Comment #73 - Posted by: John P at March 12, 2005 7:48 PM

yeah, definitely didnt do the cleans as illustrated in CFJ 26. those look much more practical and easy than what i did. oh well, it was fun anyways.

Comment #74 - Posted by: ediddy at March 12, 2005 8:04 PM

5x5 w/ set of 50# Db's


Comment #75 - Posted by: BGlass at March 12, 2005 8:12 PM

2 sets with 16 KG KBs
2 sets with 24 KB KBs
1 set with 32 KB KB--5 reps each arm.

Explosion on the jerk needs work. Practiced o-lifts, glove work, and did over 1000 jump ropes.
5 sets of l-sits as well.

Comment #76 - Posted by: Thompson at March 12, 2005 8:52 PM

2 sets with 16 KG KBs
2 sets with 24 KB KBs
1 set with 32 KB KB--5 reps each arm.

Explosion on the jerk needs work. Practiced o-lifts, glove work, and did over 1000 jump ropes.
5 sets of l-sits as well.

Comment #77 - Posted by: Thompson at March 12, 2005 8:52 PM

5 muscle ups in one set
65's x 5
70's x 5
75's x 5
80's x 5
65's x 5
45# weighted pullups and dips

Comment #78 - Posted by: PFEIFER at March 12, 2005 9:40 PM

5 sets of 5 with 50 pound dumbbells. This was all the weight I had and it was just about right.

Comment #79 - Posted by: Ahmik at March 12, 2005 11:21 PM

Ground to overhead - "two hands anyhow" - with sandbag:

- 5 x 35kg
- 5 x 40kg
- 5 x 45kg
- 5 x 40kg
- 5 x 35kg

Finally found a good "technique" to do this: power clean sandbag, dive under and catch it on arms, dip and shrug shoulder to get first hand under, repeat for second hand, adjust balance for overhead pressing act, dip and press. Catch sandbag on arms again when going down to avoid heavy drops.

Comment #80 - Posted by: Christian Lemburg at March 13, 2005 1:01 AM

Weird day. Coached three of my coworkers through various workouts and I must say Chad, Sgt. Jean and Brandy did great work. I didn't know this about myself but, apparently, I'm a total a$$hole when I coach people. That makes me smile. Coach B. must have influenced me more than I thought.

During this time I did front squats, back squats and worked up to a 135# snatch. Only fifteen pounds to go until bodyweight (stoked). Planned on doing the WOD after and started it but I only got four rounds in, as I abruptly discovered that the dumbell weights in the station gym jump from 45# to 65#. What's up with that? So...

40,45,45 x 5
65x3(failed and had to put the weight down)

Kinda pissed about that. Now I'm gonna have to bring dumbells to the work gym. Oh well, at least I have a work gym.


Comment #81 - Posted by: Dan S. at March 13, 2005 2:36 AM

45, 50, 55, 50, 45

Comment #82 - Posted by: Ben Kaminski at March 13, 2005 5:06 AM

all sets with 70lbs dumbbells.

Comment #83 - Posted by: Jussi at March 13, 2005 6:11 AM

all five sets with 50lb dumbells. Unfortunately thats the heaviest I have and I only have one 1.5 pood KB.

Comment #84 - Posted by: Ben E. at March 13, 2005 6:33 AM

First time at this one felt pretty good.
55lbs dumbells for all 5 sets, think I could go heavier next time

Comment #85 - Posted by: Mark Hawthorn at March 13, 2005 8:36 AM

Snatches, 115#, 8 doubles

My dumbbells only range up to a certain weight, so after my first set, I tried using an Olympic set of dumbbells I have but, depending on the hand position, the 25# plates or the spring clips kept inhibiting manageable form. I had to switch back to the highest set of dumbbells I had, throw on platemates and finish with those. Rests were 1 minute after the second round. Unless otherwise noted, I used squat clean form.

60s x 5
70s x 5 (power cleans)
66.5s x 5 x 3

Comment #86 - Posted by: Ryan Atkins at March 13, 2005 9:04 AM

All sets with 50lb DB. x5
Next weight up is 63lb and trying to take it a bit easier for a couple of days.

Comment #87 - Posted by: Chris_R at March 13, 2005 9:23 AM


Comment #88 - Posted by: Chris Forbis at March 13, 2005 9:25 AM

Crossfit warmup * 3

5 * 50
5 * 55
5 * 60
5 * 55
5 * 55

darn good workout - especially as I'm trying to recover from the second round of the flu.

Comment #89 - Posted by: Patrick at March 13, 2005 10:25 AM

forgot to post this yesterday:

40 50 50 50 60

and i got a nice new blister on my right hand. cool.
i am super sore today's WOD is gonna suck.

Comment #90 - Posted by: kevin gp at March 13, 2005 10:48 AM

All I had available were two 17kg dbs. Used those for all sets.

Comment #91 - Posted by: jorgen at March 13, 2005 10:52 AM

For first set did 90 lbs and for the rest I did 84lbs.

Comment #92 - Posted by: Josha at March 13, 2005 12:34 PM

Wish I had seen this before I went to the gym this morning!!
Actually did HSC's for warm up with some power snatches in between. 5 sets total at 95#.
Love the dumbell c&j because that's the way I learned to get under the weight in the clean!
Heaviest is a pair of 50's. Going to try and get it to 60's tomorrow!
BTW, saw the posts admiring the back above. You guys know who that back belongs to right??
Yes, the Annie Sakimoto fan club rears its head once again!!
As traveling secretary of the club, I will have to ask for all dues to be brought up to date soon!

Comment #93 - Posted by: Ron N. at March 13, 2005 1:01 PM

60's x5
70's x5
70's x5
70's x5
80's x5

Comment #94 - Posted by: treetrunks at March 13, 2005 4:59 PM

Playing catch-up; did this wod between rounds of Barbara. Bad idea! First 3 rounds full squat cleans, last 2 power cleans.

30s x 5
35s x 5
40s x 5
40s x 5
45s x 5

Comment #95 - Posted by: Lynne Pitts at March 13, 2005 5:21 PM

Used the heaviest I've got, only 40 lb dumbells. Full squat all the way. Felt good like I knew it would.

Comment #96 - Posted by: Pappas at March 13, 2005 8:20 PM

cf warmup x 3 (samson, pullups, OHS, dips, back ext, situps)

1 x 60
2 x 65
3 x 70
4 x 75
5 x 50

movement felt really weird. extremely ugly cleans and even uglier jerks. felt awkward.


100 situps

called it a day.

Comment #97 - Posted by: mike at March 14, 2005 4:48 AM

Warmed up with the chipper from Sunday 050313, then:

(all DBs as pairs)
5 x 30 lbs.
5 x 40
5 x 50
5 x 60 (much harder)
1/1/1/1/1 x 70

BW 154.

Comment #98 - Posted by: davidjwood at March 14, 2005 7:32 AM


Comment #99 - Posted by: Kevin Ayers at March 14, 2005 7:35 AM



Comment #100 - Posted by: brendan at March 14, 2005 8:38 AM

50s x 5
55s x 5
60s x 5
65s x 5
70s x 5

With a nasty head cold. Down to singles on the 70s. Very cool movement and WOD. Between this and ring dips for warm-ups, I got lots of stares at the gym. Fun City.

Comment #101 - Posted by: Alex M. at March 14, 2005 11:33 AM

I just got around to this on Monday but figured I'd post it here.

No access to d-bells today so used a barbell

5 x 95
5 x 105
5 x 115
5 x 125
3 x 135

Comment #102 - Posted by: Jim N at March 14, 2005 12:20 PM

I Ndo not have access to heavy dumbells so I had to use two 24 kgs (total of 105.6 lbs)dumbells for all 5 sets. I could have gone heavier, but not much as maintaining form took lots of concentration!

Comment #103 - Posted by: Dave_mac at March 14, 2005 12:28 PM

5 x 25kg DB's
5 x 20kg
5 x 22.5kg
5 x 25kg
5 x 25kg

Comment #104 - Posted by: Paul MacManus at March 14, 2005 4:48 PM

1 - 40#
2 - 45#
3 - 45#
4 - 45#
5 - 50#
Last set broken(4,1), this was hard on my grip

Comment #105 - Posted by: TVP at March 14, 2005 7:00 PM

Did barbell C&J

95 x 5
115 x 5
125 x 5
135 x 5
155 x 3

Comment #106 - Posted by: Sam C at March 14, 2005 9:13 PM

5x40 (just to get form in order)
Wanted to go heavier, but all the lunkheads had the db's scattered through the gym.

Comment #107 - Posted by: Ron N. at March 14, 2005 9:43 PM

did not have enough weight for heavy dumbells

c&j barbell all 5 rep sets
60 kg 70 75 77.5 80

Comment #108 - Posted by: Tim 'crack' H at March 15, 2005 12:44 AM

Actually did this Monday, 3/14, but here it is for later reference:

Warmed up with various stuff, and a couple sets of 25#s DBCnJ to get the form, then (paired dumbbells at these weights):
60 (just barely made #5)

Good workout - finished off with three sets for time of run 400m, 5 parallel-grip pullups (to the chest), 5 deep dips (if I had rings, I'd be working on muscle-ups), 20 situps. 10:30 for that, and I was nice and tired. Now, back to Tuesday and the WOD...


Comment #109 - Posted by: Andy M at March 15, 2005 5:24 AM

bwt 177 lbs
50 x 5
55 x 5
60 x 5
60 x 5
65 x 5

Comment #110 - Posted by: scott h. at March 15, 2005 8:23 AM

The jerk portion was really holding me back. I had trouble locking out the reps.

Comment #111 - Posted by: Reckdenwald at March 15, 2005 12:38 PM

Better workout for me today.

5 X 35 lb. dumbells
5 X 45 lb.
5 X 45 lb. failed at last rep
5 X 45 lb. failed at last rep
5 X 45 lb. failed at last rep

Went on to do 3 reps using 40 lb. dumbells, then did 2 sets of 10 using the olympic bar. Excellent workout today.

Comment #112 - Posted by: steve3young at March 15, 2005 3:21 PM


Should have tried a bit more in the 1st couple of sets, because by the 3rd set onwards, I was already at my limit.

Another one that looked easier on paper.

Comment #113 - Posted by: Pat at March 15, 2005 4:59 PM


Comment #114 - Posted by: RickB at March 15, 2005 6:18 PM

still out of order.
did this prior to subbing "angie" for "cindy" wod 050315.
quick and easy:
5 x 5 x 50# dbs
all the weight i have at home.

Comment #115 - Posted by: JC at March 15, 2005 6:55 PM

1st set: 60 db's x 5 (barely); remaining 4 sets with 55 db's. Alternated 1 and 2 minute rests. Tried for 6 on last set; got db's up to shoulders but couldn't get them up...biggest problem on all lifts. The press didn't feel as clean as with bar.

Comment #116 - Posted by: kramer at March 16, 2005 9:25 AM

45#, 55#, 65#, 50# & 55# Squat Cleans, terrible form; tried to do them like a barbell C&J, didn't remember the journal article.

Comment #117 - Posted by: jimc at March 16, 2005 9:13 PM

(did this instead of the BB thrusters 12x1rep WOD)

used 2 DBs, in lbs.
5x 35
5x 40
3x 45 --too heavy, too bad--, 2x 40
2x 40 (#3 failed at clean), 3x 40
3x 40 (#3 failed at jerk), 2x 40 (#2 failed at jerk)

these were weak. Terrible clean form that felt very awkward, hard to lockout, weak shoulders. Argh.

Comment #118 - Posted by: Rene' at March 17, 2005 5:47 PM

im a lurker coming out to say hello

Comment #119 - Posted by: trannies at March 26, 2005 11:52 PM
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