This will be a riot!
Steveo

Lookin' good Nicole.

cant wait till tomorrow

Nicole is freakin ripped...i also love how she has a huge smile through the whole movement.

yeah that is impressive, snatching still eludes me.
Matt G, I still can't figure out that false grip. Any pointers?

Body weight on those...?

Steve HB, no you do max weight.
Which cleans are you all planning to use?

Thanks. Going to try the power clean; for me max weight should be less than body weight; still need work on form.

I agree with "e"diddy, the weight, the form, and all of it done with a smile. Just awesome Nicole. Also, thanks for being so generous with your Zone Diet knowledge on the message board.

I'm going with power cleans for tomorrow's fun. Less than bodyweight since I don't have that much in plates and couldn't clean it 'cleanly' if I did. On that note, I'm planning on going to Coach Burgener's seminar in Seattle on July 9th for some much needed work. Anyone else going to that too?

bw=183
clean
135 made
165 missed
165 made
175 made
175 made
180 made
180 missed
run
7:15

bw = 186
clean
135 made
185 missed
155 made
165 made
170 made
175 missed
170 missed
170 made
155 made
run
6:36; avg hr 150
How much rest were we supposed to take between cleans?

steve bw= 70kg
50kg,60kg,65kg,70kg PB,60kg,40kg,40kg
on 4th attempt cleaned 70kg, suprised i got it up, so i jerked it as well which made it a pb of 70kg clean and jerk.
terry
50kg, 60kg, 65, 70, 60, 40 ,40

really enjoyed todays workout and am real happy with my pb. although not a world record, still very good progress for me.
skys the limit from now on

Did this yesterday. Power Clean and Jerk (bdw. 83 kilos)

80 kilosx72 reps in 20:00

Average HR= 165 bpm (used a monitor)

I might still do the heavy cleans with the run today.

Someone remind me, how many km is a mile?
Can wait to try this one tomorrow

1 mile - 1.6km

YYYEEESSSSSS!!!!

2 PR's today.Makin up for 2 bad performances in the last 2 days.Thanks Coach,Lauren,and all CF athletes for raising the bar higher, and motivating me.

Power Cleans
135,155,185,205,225(miss x 2),215 x 2 (PR)

1 Mile in 6:00 (PR) WOOHOOO!!Treadmill was maxed the whole time.Man it feels good to write that.

Jeff

Hi all,
Workout as follows
Jon clean 60kgx2, 80kgx1, 90kgx1, 100kgx1x6.
Run (~one mile- 7:05).
Until later...

Forgot to add - started at 6:00AM, so no dumping in the clean, because of sleeping children.

Just could not get into it today. Squat cleans from the floor: 65-65-65-70-70-70-70-75(miss). Ran the mile in 8 min up at an incline of 1.0.

Truly inspiring pictures of Nicole!

who won the handstand race?

Clean 50, 55, 60, 61, 62.5, 65 (missed) Kilograms

First cleans ever.

No running, I hurt so much from Fran.

Teed off with the WOD for the first time in awhile. Bodyweight 169. 1 minute between all sets of cleans, 1 minute transition to the track.

175-175-185-185-205-205-175 (no misses)
5:18.07

WU - 3k jog,130 pushups
WOD
95,105,115,120,120,105,105, all hang cleans
Run 6:47 (would one day to break 6min)
However, Big day as I did my first handstand pushup unsupported

Loved this one!
power clean: 55,65,75,85,85,85
Mile: 7:43

New PR
All in lbs.
135
155
165
175
185
190 - new pr
195 - missed
190

Ran 1 mile in 8:34

Power cleans: 95-115-135(almost)-135(almost, again)-125-125-135(almost)
Mile: 7:03, was trying so hard to break 7 mins, thought I was gonna do it. Next time, I'm sure I will.

_BC_

Clean: 60, 65, 70, 75, 80, 85, 87.5kg - pr+2.5kg!

Mile: 6:36 - urban route

Joint mobility

1 3/4 minutes 15# cb swipes, 37 reps

Setted OH squats with squat cleans....much to my dismay and surprise, I can now OH squat more weight and do so more consistantly than I can squat clean! Every time I put 105# on the bar to squat clean, I power cleaned it. Finally decided to stop beating my head against the wall and settled with singles at 95#. I guess that goes to show the power of practice...:)

7x1 95# squat cleans - wimpy!
7x5 105# butt to floor OH squats - felt very strong today

1 1/2 minutes 44# kb snatches per arm, no rest between efforts
50/50 44# kb swings, no rest between efforts

8:15 1 mile run - no drive left in my hams

15 USMC pullups, 2 second hold at top

nichole, WHEN ARE YOU COMING TO MIKES GYM TO BECOME AN OLYMPIC WEIGYHTLIFTER?????!!!!!!! just look at that form!! i will adopt you, not anthony though!!! coach b

instead of cleans i did 12 sets of a complex called the bear. involves a hang clean, front squat, push press (thruster), back squat, and finally a split jerk. all with weights ranging from 95#-105#. great workout. did the mile in 7:41 in a hilly colorado area.

Got my exams done today, so this was a nice release after some stress.

Got another week before I'll be back in a gym, so I subbed 7x5 95# clean and press. One minute rest between each set.

Mile was 5:12 in the city. Aside from the tight corners, which slowed me down, and the couple i almost bowled over, it felt like a sub 5 pace.

cleans:

135lbs
177lbs (weights are in kilos)
182lbs
187lbs
197lbs
202lbs
221lbs (barely missed, had it up and dropped it...) cleans are still new to me...

Mile Run: 5:58

kilos

70
79 - missed
79
79
79
79
79
79

6:34

What a miserable day this was. I was 10 pounds off of my PR, and my mile was not any faster than I ran on Saturday after doing bottom to bottom Tabata squats.

135
145
165 (fail)
165 (fail)
165 (fail)
155 (fail)
145 (fail)

5:40 measured course

Maxed out @ 160#...10# over BWT ? a new PR.. havent run yet as we have MMA sparing tonight

135 x2, 155 x2, 165
185 - F
175 - F
170 - F (Jeez! is anyone home???)
165 - F (Guess not...)
165
170
8:00 mile

Matt G.,

Congrats on the 200+ clean. I know you have been wanting one for a while. Hopefully I can get that soon.

135lbs
155
185 - botched! a tad overconfident
155
165
175
165
155

Mile - 7:26

ran 1/2 at 8 min/mile pace. next time i'll try breaking 7 minutes.

another great workout!

H-
500 feet of walking lunges
1 mile run

S-
185
195
205
215
225
235(could not get it....oh so close)
225
7:30 minute mile

BW 159
1 minute rests
135-135-140(miss)-140-145-155-155
Had to drive 7 minutes to track.
5:37

Thanks Brian, I have been after that for a bit. It pretty much felt like slow-motion...probably looked like it too...but I'll take it.

Went back for round 2...run(3)-swim(1)-run(3). Got paid a very nice compliment from an older gentleman and his wife afterwards. Time to chill for the rest of the day. Mass.

bodyweight 254lbs
a few introductory warm-up reps up to 150lbs
then
175, 185, 195, 200, 205, 210, 215, 220, 225failed
225
all full squat cleans
Wanted to go for 230, which would have been a PB, but gym was getting noisy and difficult to focus.
Will be very happy when I can do bodyweight.

1 mile run, 8:09
Underestimated myself. Too much left over at the end. Next time need to start out quicker.

Steveo

Bodyweight: 165#
Warmup: 5 pullups, 10 ring dips, 15 squats
Power cleans: 115-135-135-145-145-150(barely)-150

1 mile run: 6:38 While this is not a killer time, it is a serious improvement over me running when I started at CF. Thanks, Coach and the PJs for the technical tips and motivation.

Worked on form - serious confidence issues after almost landing on my ass with a loaded bar.

7 sets of 7 reps with speed, pyramiding up to 135. Great workout in itself!

5k+ run - 28:20

Matt G.,

I am ever so close. Last clean day, I was able to get 190. I doubt a 10lb jump will occur, but I will probably give it a shot.

I know mine was a big jump, but I realized it was much more of a confidence issue than anything else. It probably helped that I hadn't already worked out twice, but really the mental part was greater.

115,135,145,155,155,145,145 (no misses - 155 is a PR for me on the clean).
6:24

Crossfit warm-up
Feeling weak today on the cleans
45lbs
45lbs
45lbs
55lbs
55lbs
65lbs fail
55lbs
run 9:07
did some L sits and 3 sets of 5 bar dips without assistance

Power clean: 40,50,60,65,70(miss),60,40. All kg.

Mile: 8:01

BW=165
Power Cleans
135
155
185
205(missed)
195(PR)
205(missed)
165(confidence booster)
In January I set a goal to clean 205lbs. this year. I was so close. If I had a good squat clean and could get under the bar quicker, I think that I would have had the 205's. I guess I have some work to do.

Run time= 6:02

anyone remember when the last cleans day was? Looking through my workout log and can't find. thx

Clean:
1x 135#
1x 145#
1x 155#
1x 165# Previous 1RM 2/8/05
1x 175# fail
1x 175# fail
1x 165#
1x 170# new 1RM
1x 170# just to be sure
Run 1 mile (6:20.6) new PR by 13sec

Fails @ 175# were ugly, but 165# and 170# went up similarly... mental difficulty?

BW = 204

A few days behind ...
4:26 Fran (new PR by 0:59)

Met Pukie ten minutes later outside on the grass field, for our second fight ever. He kicked my ass and took 2 blocks of my 5 block Zone breakfast. F@%cker!

TK,

Couldn't find a clean day in my log, but had heavy C&J days on 5.11.05 and 4.17.05.

Hope this helps.

The last time we did this (Clean 1^7) was on 2/8/05.

I think I jacked up my shoulder a bit on the clean today. Either to much weight, poor form, or both. Am I correct in assuming the major upward force is the legs, and not upper body? I tried it but for some reason could not get any "explosive" power at any weight, even the bare barbell was difficult. I can squat 155, so what's the difference?

X4 95lb, X1 115 lb (nearly threw me backwards), X3 105 lb, various leg raises, dips, pullups
Run 6:38

Thanks for the training!

Bo

Hi all,
Workout as follows
Lisa Clean 55kgx1, 65kgx1, 70kgx1x3, 75kgx1x2.
Run (.8 miles)
Bdw. 60 kg.
Ambient temperature 86 degrees F

clean 330
mile 5:34

before you can ask... bodyweight 183

clean: 135/155/175/175/175/175/175
run 1 mile: 6:19

BW=157

60-62.5-65-67.5-70-70-72.5 kg (PR)
Tried jerking at 70kg both times. Missed the first and made the second (PR).
6:15 mile

Jeez Josh...that is freakin' amazing. Great work!

Another entry
Workout as follows
Molly (my six year old; 17.4kg bdw.)
Deadlift 15kgx2x5
Pull-upx3x5
Push-upx8x5
Ring dip holds (for a minute of time total)
Jon (her daddy) #2 on the cleans
Clean 60kgx2, 80kgx1, 100kgx1, 105kgx1x4,
110x1x2. Ring dipsx8x6; pull-upsx8x4.
bdw. 83kg.

body weight 177. height 6 ft 1.

cleans were horrible today.

125
130
135
145
145
150
155 fail * 3
150 fail
145 fail
140 fail
135

my PR is 155# and I really wanted to break it, but it just wasn't happening. I tried to squat clean everything, and mostly did.

Took my pissed off attitude from the cleans and tore through a mile in 5:59 to make myself feel a little better. Finished with 100 situps and some dips.

Nicole is now wallpaper! NICE
185
205
215
225
235
245 Fail
245 Fail
245 Good
Did not run, rode bicycle hard 10 minutes

cleans:..
(sprinted 200 mtrs before and after each)
165
185
195PR
205PR
185
205PR
Mile: 9:02....SO pathetic!

Executed as follows: (in lbs) {bw=179}
- 95, 105, 105, 115, 115, 120, 125-fail, 110.
- Run ~1 mile: 5:24 (probably a partial mile)
- Abmat sit-ups and L-sits.

BWT: 185
Power Cleans (in lbs):
135,
185(fail),
155,
155,
175(fail),
175(fail),
155,
155,
165,
165,

Mile run: 5:55

Finished with 1/2 of Monday's workout as I had skipped it.

Executed as follows: (in lbs) {bw=179}
- 95, 105, 105, 115, 115, 120, 125-fail, 110.
- Run ~1 mile: 5:24 (probably a partial mile)
- Abmat sit-ups and L-sits.

Eric:
135
165
185
205
215
220
205
Run - 6:15:75

Wife:
60
65
75
85
95(PR)
100(fail)
95
Power cleans from the floor - wanted to do squat cleans, but I have a hard time dropping under the bar.

Elliptical for 7:30

Congratulations, Molly!

Keep up the great work!

FIGHT ON FRIDAY, 3 Jun 05 0600 and 0700. Come see Sally Stade--the "6AM Gladiator".

2 rounds of five minutes jump rope
Pullups 2x5
Dips 2x5

Cleans
45x5, 55x5, 60x3, 65x3, 70x3, 80x3
85, 90, 90, 95, 95, 100, 105 missed

Accessory lifts, ohs, front sqt, rdl, back ext. leg raises

1x5 min jump rope

Mulcahy--my hat's off to you, Marine. Fantastic work on Fran. Trememdous improvement over the Burgener clinic in Jan.

power cleans

60kg, 70kg, 75kg, 80kg, 85kg, 90kg missed, 90kg missed, dropped back to 70kg, 70kg

mile on treadmill at 1% incline- 5:54

192lbs (was hoping to be moving up from 195 rather than down so I'm going to have to eat a bit more). On third week of beginner plan 3 and am just learning cleans. Did 5 sets of 5 at 95 lbs working on form. Did mile in 7:30. I was impressed by that. Resting HR 2 hours later: 68.

cfwux3
I did

power clean 95# x10 4 times
15 pushups 5 times
11:00

Very light rehab exercise day: swim 100 warmup; swim 50 then 25 squats * 4.

Still coming back from injuring my back Sunday (came back too fast, too soon). Must give kudos to Matt Spiller's article "Press Up for Back Pain" in Dan John's "Get Up" November 2002 issue - excellent advice that will hopefully get me back into the swing of things for the next three day CF grouping.

135
145
155
155
155
160
160

7:06

Felt like my first productive WOD in months
135
145
155
165
175 (PR)
185 (PR)
200fail (caught in perfect bottom squat form, lost balance coming up and dumped)
185

swam for 15 hard minutes

Mike Donnelly

Only did 5x1 Cleans, starting at 135# and ending at 150#. Main WOD consisted of walking 1.5 miles carrying 40-50# boxes four times. I've never been this sore/tired.

Rob M., There are at least several people from our Fire Department going to Coach B's clinic in Seattle on 7/9. Two of us were at the April Cert. class in Santa Cruz and got the brief intro to the O lifts there.

1X5@45lb OHSQ
1X5@65lb OHSQ
1X5@85lb OHSQ
1X3@95lb OHSQ

WOD
Power Cleans(Tried squat cleans but not very pretty)

95,115,125,135,135,135,140

Very Poor running: 12:30 mile. I need to practic running and of course dropping 20lbs would definitely bring my time down. Hopefully, I can get it under 10 in month.

After seeing what Josh did it is embarasing to post my cleans but...
power clean and pushpress 155,165,175,185,195,205,210 mile 7:35
rested till hr recovered then
DB Snatch with 2OHS each arm 80,90,100(PR)
pistols 3x5
weighted pullups 75x5sets of 4reps alternated with close grip BP 225x5x6
HSPU touching chin to floor 6reps

5xCFWU each round - 10 OHSQ, 20 situps, 10 back ext, 10 dips, 10 pullups (pullups done very explosivly)

135,145,155,165,145,145,145

No running yet still "shin splinty" from the 5k race this weekend. First time PCing more then 135 so OK. Definetly better running slower in my Nike Frees then faster in running shoes.

CFWUx3

C&J (all squat cleans) - 135/145/155(former PR)/160(new PR)/165F/155/165(newer PR)/155 - worst...form...ever on the last one...heels up/on balls of feet...im lucky i didnt hurt something. decently happy with the PR @165 but getting out of the hole @ .8xBWT was way too hard for me to be very happy. must work on front squats.

then the run...6:26. pretty happy w/ this. after watching one of the NCAA conference track & field championships, i noticed the runners in the 1500 speed up their turnover to go fast, not lengthen their stride. so i focused on taking shorter strides and increasing speed by speeding up my turnover. i was running pretty fast but i was strangely comfortable at this pace. i forsee better and faster running in my future...

W/o as Rx

50, 55, 60, 65, 70, 75, 80 kg. x 1

Rock bottom on the clean !!

mile in 7:56

115, 125, 125, 135, 135, 140, 145 (PR). Mostly power cleans.

Run time: 7:36.

Oh, BW 170

55
70 (old PR)
75
85
85
90
90 (PR)

12:56

didn't do cleans this time couldn't find my barbell!!

ran 1 mile in 8 min 35 secs.

Didn't have access to a bar or weights so I did this workout"
20min for max rounds:
10 Pulls
25 Pushups
25 Situps

Got to 9 2/3 rounds.

Practicing some handstands later on tonight.
Third day doing CrossFit and I love it!

Forgot the paper at the gym...doh!

I'll see what I remember:
95,115,135,145,155,165,155
Run time was slow 9'35"

My girlfriend (Heather)
45,55,65,85,95,105,95
Run time 15 minutes
She hates running so the fact that she did this is fantastic.

After the WOD, we did a body pump class. When class was over I worked hand stands and did some pull ups.

Warm UP 5 min on rower, than practiced clean techniques with 20 and 30kg for about 8 reps, seeing i havent even attempted them for at least 6 month, but more likly a year

Then
40,40,40,40,42.5,42,5,42.5kg

or for those who work in pounds
88,88,88,88,93.5,93.5,93.5

Run 1mile 8:11,59min

HAppy with Time.First run ( but more like jog)since badly staining politeus over a month ago

I've been turning my workouts into crossfit workouts for about 3 weeks now. This site is certainly inspiring. This is my first time posting a WOD result.

Cleans(all power cleans) 138 / 138 / 148 / Fail 158 / Fail 158 / 138 / 148
Mile in 6:45

Have been working on form for both squat and power cleans all day. It is not something I've really done before.

bw=220

cleans
185
195
205
225
235
250
275 (missed)

mile = 7:27 Actually it was a little over a mile, about one tenth extra.

BW = 172

Cleans
155
175
185
195(New PR)
205(Fail)
200(Fail)
185(Fail)

Mile = 7:51(Ran same course as shane_t)

I was hoping to break the 200lb barrier, but didn't quite make it. I am happy with the new PR, however. I will get 200 next time.

First WOD posting, but have been doing them off and on for a few weeks now with excellent results. I'm blown away by the strength this fitness paradigm has helped me achieve - I've never come close to lifting like this before. Now if only I could knock my mile run time back below 6:00..

Warmed up by rearranging the basement, and ripping out ivy, and one round of the official warm-up.

Power Cleans:
135
135
145
145
145 (failed twice at 155 then dropped back)
145 (failed once at 145 before hitting it)
135

Run Time: 6:16

Might try handstands now..

Squat cleans; still need to work on the catch on the shoulders. 95, 100, 105, 110, 110, 115. Did several more for practice at 65#.

Need bumper plates and a place to bump. Second floor spare bedroom is fast becoming a bad choice.

Run: 6:50. I was pretty happy with this as running is usually a weak area.

It figures after I did 20 minutes of cleans yesterday we max today.
185
190
195
200
205
210 fail
210
215
Form needs work
Then did Fran still trying to catch up.
6:37
Cardio ran 2 miles
15 stairmaster
30 elliptical

Body Weight-185
1-135
1-155
1-175 missed (my eyes were big)
1-165
1-170
1-175
1-175

7:03 mile

Someone asked how much rest on the cleans. Personally, I hit an all time 1RM tonight, but I also only rested about :45 to 1:00. However, cleans are so tough on the nervous system that I debated going 3:00 or so in between reps. Not sure what I will do next time, might just have to see.

Strong wrok Nicole.
I missed "Tabata somethind else" yesterday, next time I fall behind i'll make it up. I like doing the current WOD so I launched into today's WOD.
135
135
155 (Fail)
145
145
145
145
All sets where Power Cleans. I really Squat Cleans down. I'm going to an OLY lifting class this week, so that should help.
1 mile run done at 2.0 incline, about 9 minutes .

Almost forgot, BW: 150

I really need to get squat cleans down, is what I meant to say. I hate typo's almost as much as the commercial gym I got to, arrrrrgh.

Matt G.
Thanks for giving last date of cleans.
I had a 20# improvement. Also I haven't been posting, but I'm here everyday. Thanks for the video of the muscleup. That's very helpful and I'm gonna work on it. Let you know when it happens.
Also an apology because there was a time I probably doubted you, but after seeing some photos recently. I don't think anyone will doubt you now. A picture is worth a thousands words. Keep tearing it up.

2nd time doing power cleans. Need work on form and some coaching. BW = 180lbs
95x3
135
155
175
185
195 missed
195
135x5 form work.

Mile = 8:03 on treadmill. Need to go harder next time.

BWT 185
power cleans
135,185,185,205,205,205,205
Didn't get the run in.

135
145
155
155
165
175
185
6:30 mile

CF Warmup x 3; 10 reps, 30 sec. SS
Cleans - 65/75/95/95/95/75/75
Mile Run - 9:30(Finally broke 10min.)

85# x 4 power clean
90# fail x 2 p/c
87.5 #fail x2 p/c
85x 1 pc
85x2 c&j

1mi @ 9:21 (4:14 for downhill .5 mi, uphill 5:07)

That's a PR on the c&j!!!!!

Full CrossFit warm up (first time since starting back).

Cleans:

95,135,155,165,175,175,185

Rode bike for 5 minutes at sprint pace.
Ran 1/2 mile in 4:30

First time running on the ankle so I only wanted to test it with a slow 1/2 mile for starters. Held up fine during the run. Its sore this morning but no swelling.

BW- 165

135
140
145lb
150lb
155lb
165lb
170lb fail
mile 10min

PC:
135, 155, 175, 185 (no pop), 175 x 6 singles (Each single became progressivly more explosive)

1 mile run in 6:41

215
A bit frustrated, did clean pulls from the floor with my remaining time this morning and missed the run which I will try and make up this afternoon after my session at the olympic gym.

Late posting
Clean:
135
145
145
150
155
155
160
Some C&J work
One mile in 6:55

started light to get my form dowm could have done a little more but didnt want to sacrifice form and rish injuring myself finished with 150 on clean didnt run yesterday due to the rain but my mile time is 7:00 when I ran last week

A day late and a dollar short:

BW 135#

135
140
145
150
150

Mile: 8:32

One of these days, I swear to god I'm going to learn how to run distances longer than a 400.

tryinto get my home gym set up..still looking for things i need..didnt do this wod...did a 30 min ruck with 50 lbs instead,,,,,

3rd WOD, not that I'm counting :-). Still nursing a tweaked rib, it was not happy with the cleans...
BW=195
Power clean 50kg 55 55 55 55 55 60
Subbed GPP for 1 mile
2' jump rope
30" jumping jacks
30" shuffle splits
30" jumping jacks
30" shuffle splits

My legs are still hurting pretty bad.

Garrett

135
155
175
195 (new PR) (miss)
185
190 (old PR)
195 (new PR) (got it!)

BW=154

Had already done "Tabata Something Else", so I skipped the mile run . . .

BW 194 (ate too much on vacation)

145 165 185 185 215 185 215

Worked going deep.

run - 7:12

I'm being a wuss at all of the above.
I should have pushed harder on the run
and I should have exploded harder on the cleans.
I think I can get 230 on the cleans.

95 - 115 - 125 - 145 - 155 (fail) - 150 (fail) - 145
Run 7:13 on treadmill with 1.5% incline.

Finally got BW (145) up on the cleans! That's a new PR for me by a goodly margin. My technique fell apart on the higher weights, and I wasn't squating down to catch the weight like I should have been. If I could clean (pun not intended) up my technique, then I'll bet I could get the 155 up there.

Felt good on the run, and probably could have done it a little faster if I had not tried to pace myself too conservatively. Good workout all in all. I really like the addition of the mile run to the end of the "strength focus" day.

Bw 185
Cleans 155-175-175-185-185-195-195
Mile 5:21

BW: 175
Cleans: 135, 155, 165, 175, 185 (Fail), 185, 175, 175
Mile: 6:45

BW 195

Cleans 135, 155, 175, 195 fail, 195 fail, 195 fail, 155, 155, 165

Mile 7:08

After failing at body weight power cleans, which I usually can make, I finally figured out the squat clean, which I used for the last 3.

i combined this wod with wod 050527 and subbed rowing because i hate treadmills.
BW = 165#

OH squats: 5x135/155/185/195/205/215
squat cleans: 185/185/195/205/205/215(fail)/215 (PR)
back squat: 225/245/275/295/305(fail)

row 2000m time = 7:29.3 (PR)

BW=180
135
155
185
205
225 missed, dropped to 215 missed. (2 1/2 reps make 1) Right? haha
205
205

Treadmill

forgot to pur the time
treadmill 6:25

BW = 190 today

154
198 (fail)
187
198 (fail)
187
187
187

If the poundages look strange its because I was using kilo plates and had to back calculate the pounds. 70kg, 90kg, 85kg, 90kg, 85kg x 3.

5:30 for a 1 mile row instead of running.

170-175-180 MISSED-175-175-175-175-175
1 MILE RUN 7:00
STRIDED OUT RUN
PREPARING LEGS FOR TOMM. SOFT SAND HILL WORK PLUS 4-6 MILE RUN AFTER

Cleans(Lbs) 185 205 215(miss) 195 195 195 195

Mile treadmill flat 6:40

Todd Learn

95,135,135,185,F-205,F-205,135,135lbs
6:37 mile on treadmill
BW=215

100, 140, 140, 160, 160, 140, 140, 140
8:58 mile on treadmill
BW=212

PR's all over the place baby!

First the clean:
135, 145, 145, 150, 150, 155, 160
160 is the PR by 15lbs!!!

Then the mile:
9:03 (actually faster, but the treadmill takes its time warming up)PR by 30 sec.!!

I'm no Josh Everett, nor Matt G., but I'm pretty chuffed (tip of the hat to Graham, Gally, Davie and the other Brits) at the gains.
Felt so good I went out for machaca and beers afterward. I had to feed the kids, so Mexican food was our option!

BW: 184
Power Cleans:
165
175
185
195
205 Miss
205 Miss
205

Mile: 6:32

Tim

I need work on technique... or what!

BW: 208
Power Cleans:
95
115
165 failed
165
165 failed
165
155 failed
155
155
155

Mile in 7:09 What a lesson.

Warmed up with 15 minutes of treadmill surfing. This is my new warmup. Fun as hell.

Squat cleans below parallel. BTW=150.

135,150,155,160,170,170,175,180. For deep squat cleans, everything above 160 is a PR. Stoked on that. Mile run in 6:35.

-D.

I did this yesterday: I only did 5 singles before the run. Oops. I topped out at 145, and I think I could have gone higher. I'm edging over bodyweight. Run 7:50.

Still playing catch-up.

BW 165

Had an "unhappy elbow" this AM, so went with DL singles: 135-155-185-185-185-185-185 (stayed here because form was becoming suspect)

Mile run: 7:40 very slow for me :(

C&J 120, 165, 185 (PR), then clean 205, 215, (felt good) but missed 240, missed 235.

A pathetic 8:37 on the run.

Finish a set of OHS: 95 x 8, fell out a bottom of 9th rep.

Oh yeah, all cleaned from floor.

bwt: 170#

squat cleans: 115,135, 135, 145, 145, 155, 165 failed, 155

1 mi run in 7:15

Thursday, June 2, Noonish
Clean 89x1, 99x1, 109x1, 119x1, 124x1, 129x1, 134xmiss, 129x1
Run 1 mile on treadmill for time of 9'06"

105, 125, 145, 165, 185 fail, 185 fail, 175 (bw), 185 (pr). mile 6:14 on 1/16 mile track.

amazing how 10 lbs can make a difference. mental issue, no doubt.

15 min elliptical warmup 13/13

Still suffering after a stomach bug after my holiday. Had nearly two weeks off now, as I had a week holiday beforehand.

128, 138, 138, 138, 148 (pr), 148, 148(f)

mile: 7:56. Not happy, felt i should be near 7 so will set speed a bit higher from the start.

Cleans
1x60kg
1x65
1x65
1x67.5
1x70
1x72.5
1x75 (missed)
1x72.5kg

Felt weak.

1 mile in 6:36.

Think I need to do more 1 mile runs. I picked up the pace quite a bit in the last 2, 200m laps, so I know I could have paced it better.

Worked up to 205 (previous PR)

9:37, Best mile for this Clydesdale in 15 years.

Dirty cleans. Bad attitude. Need work.
Tried to work on form, so used hang squat cleans. Squats weren't too deep, however.
(all in lbs.)
5x 65
5x 85
4x 95
5x 105
3x 115
2x 125
5x 95 (from floor)

Yuck.

Instead of mile, loaded a backpack to 50 lbs., walked to a staircase 10 blocks away with (count 'em) 192 stairs, and did 6 trips up and down (plus the 134 stairs to get back to my apartment). Had the pack on about an hour.

Reminds me why I'm now going lightweight on my backpacking gear.

power clean:
50-55-60-65-70-72.5-70kg

run 1 mile: 8:40 (Actually a good time for me. Set the Hamster machine on "Go, Huey Go!)

JW

Cleans 155.185.185.195(f),109(f),185,185,185

Run 1 mile: 5:58

Pavel's Force Recon workout
1 Arm CJ w/ 32kg 10 min (49)
Heavy Abs (5 x 5)
Pull-ups total 100
alternate w/ front squats (2 x 24kg kb)- comp. 70
Snatches w/ 24kg alt sets of 10-20 reps w/ 100 yd jogs
Ran out of time, because had to be off to work.

Power cleans:
65
75
85
95 (fail)
90
90
90

8:20