June 11, 2005

Saturday 050611

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Post load and total time to comments.

rope-climb-technique.jpg

Enlarge image

Two rope-climb techniques

Posted by lauren at June 11, 2005 8:17 PM
Comments

Sunday already? Geez, crossfit. Steal a day from my weekend. :P

Comment #1 - Posted by: Chuck Pelowski at June 10, 2005 9:14 PM

First comment! gonna have to double up on this workout

Comment #2 - Posted by: Zach at June 10, 2005 9:14 PM

aw that dude beat me.....ugh

Comment #3 - Posted by: Zach G at June 10, 2005 9:15 PM

Is there a particular amount of weight to be used for the clean and jerk?

Comment #4 - Posted by: H.P at June 10, 2005 9:26 PM

If it doesn't say what weight to use, you use whatever you can and want.

Comment #5 - Posted by: Troy Archie at June 10, 2005 10:07 PM

125 pounds
17:33

I am traveling tomorrow, so I did this one early. Did 3.5 mile run in 23:35 this morning.

Power cleans. Went heavier than I usually would. I am trying to build strength, but I probably should have gone lighter and done full squat cleans.

Run 1: 3:05
55 second transition
C&J 9:53 one set of 3 and 27 sets of 1 most with hook grip.
23 second transition
Run 2: 3:12

Comment #6 - Posted by: Ahmik at June 10, 2005 11:57 PM

I did my math wrong.

Run 2 was 3:17.

Also, I did one of my cleans twice because I forgot to jerk it the first time.

Comment #7 - Posted by: Ahmik at June 11, 2005 12:35 AM

13:51

Used 40kg aka Buttercup weight, taking it easy before the Painstorm!

Comment #8 - Posted by: Graham at June 11, 2005 5:26 AM

17:58. Run is a bit further than 1/2 mile.
C&J 65#

Comment #9 - Posted by: Pamela at June 11, 2005 6:41 AM

WOD
105lbs
17:08

Gina
55lbs
16:35

And Chuck, today is Sat

Comment #10 - Posted by: Wayne at June 11, 2005 6:58 AM

Used the "athletic tape torn callous remedy" suggested by Veronica Carpenter to protect my hand that's missing two callouses thanks to Diane.

Joint mobility

105# OH squats - 4/4/5/5/6/6 all butt to ankles. The first two sets were rough as I couldn't seem to find my balance, the last four were solid.

Lots of pain in my hand when warming up cleans with a bar, so I decided to use two 30# powerblocks instead. Loaded them into the car and did the WOD at my favorite hilltop playground:

13:30 - full squat cleans with dbs on the ground each rep, complete rack on shoulders before the jerk (no thruster reps!). The runs were agonizing as my glutes, hams and traps are very sore from Diane.

I'll work on cb mills later today.

Comment #11 - Posted by: kelly moore at June 11, 2005 7:19 AM

I may have overshot on the load at 95#. I did singles and doubles up to 30 with enough rest to mark down each rep. 2 800s. 27 minutes.

Comment #12 - Posted by: Brandt at June 11, 2005 7:35 AM

800m run - 3:00

3 x 10 C&J @ 95#

800m run - 3:23

Total time: 19:15

I had to rest quite a bit between sets of C&J.

_BC_

Comment #13 - Posted by: Brian at June 11, 2005 7:53 AM


18:10, used 115lbs. Ouch! I thought I was going to be a little light on weight. Wrong! C&J's broken 7/6/7/5/5.

Comment #14 - Posted by: Chris Q. at June 11, 2005 8:15 AM

cfwux3

jump rope 4 minutes
c&j 95# butt to ankle squat everyone. Left leg forward on every jerk.Sets of 2 reps x 15
jump rope 4 minutes

28:00

Comment #15 - Posted by: dennyy at June 11, 2005 8:33 AM

17:49, used 75# for very broken set of C&Js. I could have gone a little heavier and I initially tried 80#, but I didn't think I could get 30 reps done at that weight. The breakdown: 800m 3:25, C&Js 10:56, 800m 3:28. Runs on treadmill at 1% incline. Usual warmup and hollow rocks to finish.

Comment #16 - Posted by: Norma at June 11, 2005 8:34 AM

12:53
C&J 75 lbs
Wasn't sure how much to cand j - I had to stop briefly 4 times so not sure I should move up until 30 unbroken (?)

Comment #17 - Posted by: Jeff K at June 11, 2005 8:42 AM

Warrior Wellness-2 and Fast & Loose

Modified WOD (shoulder rehab)

KB Swing 16Kg x 30 (warmup)

X-iser Climber BW x 4:00 (replaced 800m run)
KB C&J (2)16Kg x 30 (KBs replaced Oly Bar / set unbroken)
X-iser Climber BW x 4:00

No overall time (didn't start the stopwatch) but no rest between exercises, C&Js were unbroken.

Comments: Could not leave the house to run the 800m so I subbed with the X-iser Climber for 4:00. I decided not to push the shoulder, so I went with Double 16Kg KBs for the C&J and targeted an unbroken set. The shoulder is improving but yesterday's 45:00 "Push" Interval Row (100m sprint every 500m) may have set the biceps tendon back in remodeling.

Comment #18 - Posted by: Rick Huse at June 11, 2005 8:47 AM

I forgot to mention that all the cleans except for 5 were squat cleans.

Comment #19 - Posted by: Norma at June 11, 2005 8:54 AM

Newbie report #845

Yeah, so i started last tuesday and despite the fact that after Lynne and Diane my body was saying, "just sleep a littttle bit more" I pushed and went for todays WOD. Hit one little snag

Was going fine with C&J 95lbs but DAMNED if my wrists didnt start screaming after about C&J #10 while i had the weight up on my shoulders before the Jerk.. Is this just the normal pain while your wrists get used to being bent back at such a wild angle? The exercise video on the main page gives me a good idea of how to do the c&j but without a view from the front, i'm kinda lost with the wrist and hand position. TIA

Comment #20 - Posted by: Sandy at June 11, 2005 8:58 AM

First 800- 3:00 (treadmill)
115 lb. C&J
Second 800- 2:50 (treadmill)
Total time was 15:06
This is the second time this week that I have been 6 seconds over my goal time. Should have pushed the first run a little harder. Running on the treadmill felt like cheating but the weather was really crappy.

Comment #21 - Posted by: Wade W. at June 11, 2005 8:59 AM

WOD
800 #1--2:19
C/J @ 75#-3:34
800 #2--2:35
Total time of 8:28

Comment #22 - Posted by: Crazyman 1 at June 11, 2005 9:03 AM

800 #1--2:18
C/J @ 105--3:38
800 #2--2:32
Total time--8:28

Comment #23 - Posted by: Crazyman 2 at June 11, 2005 9:05 AM

19:13

40 kg (88#) c&j

Comment #24 - Posted by: Bo H. at June 11, 2005 9:06 AM

115 lb for C&J
Total time 21:33.

Comment #25 - Posted by: David B. at June 11, 2005 9:07 AM

My first full WOD. I've been playing around with the idea starting, but decided today was the day.
1st 800 - 3.37 - outside
C&J 85# ...I did 31 for some reason???...broken first 20 in 4's,last 11 unbroken...felt stronger as it went on.
2nd 800 - 3.87 - outside
total time - 15.27.
Temp 85 deg.

Comment #26 - Posted by: Paul B. at June 11, 2005 9:14 AM

I am 200 lbs. not very schooled in the olympic lifts, max DL of 335 lbs., max bench of 250 lbs. What weight would y'all recommend for c&j for this WOD?

Comment #27 - Posted by: Jim Aldridge at June 11, 2005 9:19 AM

BW = 145

800m run = 2:23
30 CJ 100 lb. = 4:15
800m run = 2:36

Used every bit of weight I could find around the house. Not really enough.

Comment #28 - Posted by: JSP at June 11, 2005 9:27 AM

warm up with:
Crunches 8 mb 60
1 leg squat 6 mb 15 each leg
Pull ups 20
Obliques fb 40
Ax Chops 4 mb 15 each side
Russian Twist mb 6-8 20
Calf Raise fb-mb
Low Back Ext. fb-4mb 40
Lunges w- twist 8 40
Push Ups mb 50
side lunges 6-8 mb 40
box jumps 2 x 15

Then "Diane" since I missed last week 5:30

Comment #29 - Posted by: Brown MM at June 11, 2005 9:56 AM

23:00

115 X 10
135 X 10
145 X 10

Comment #30 - Posted by: paulw at June 11, 2005 10:37 AM

Me- 17:24- with 95Lb C+J
Alex(age 6)-19:27- with 5Lb DB's (C+J)
Nick (age 8)-18:20- with 20Lb Medicine ball
handstand practice for all after ( they are better than me)

Comment #31 - Posted by: Rick Simmons at June 11, 2005 11:13 AM

Used 115 for c & J but i felt that I could have gone a little heavier.

Total time of 9:47

Comment #32 - Posted by: Grande at June 11, 2005 11:35 AM

Wayne -

My first post was actually a really lame joke. The website posted the WOD as Sunday, June 11. It's been corrected. I'm going to go sit in the corner now. lol

Comment #33 - Posted by: Chuck Pelowski at June 11, 2005 11:44 AM

1st run: 4:40
2nd run: 5:00
C&J with 60lbs, took forever mostly because some guys came up to me to ask about what I was doing (I'm in the Dominican Republic right now, and it's pretty rare to see anyone, but especially a woman, doing these lifts at my gym) and we kept talking for a while. I wasn't about to waste an opportunity to get the word out here about Crossfit. ;)

Comment #34 - Posted by: Ana Crespo at June 11, 2005 11:45 AM

25:00
C&J 95lb

Comment #35 - Posted by: Adam B at June 11, 2005 11:46 AM

800m - 3:52, 20 sec x-ition
30 CJ 95# - 13:20, 20 sec x-ition
800m - 3:00 finished at 15:40
Didn't rush, tried to keep good pace with form.

Comment #36 - Posted by: Rick Ihrie at June 11, 2005 11:58 AM

BW = 171

13:12

135lb C&J. This was one brutal workout. I was in a lot of pain.

Comment #37 - Posted by: brian_g at June 11, 2005 12:00 PM

Going to have to wait this one out until I get to the gym on monday. Who closes on the weekends? Geez...

Comment #38 - Posted by: brendan at June 11, 2005 12:21 PM

BW = 167
800m - 4:38
30 CJ 100# - 9:25
800m - 4:56
total 19:00

Comment #39 - Posted by: Sam L at June 11, 2005 12:28 PM

115 lb C&J
800m - 2:37
C&J - 4:28
800m - 2:49
TOTAL = 9:54

Comment #40 - Posted by: Reckdenwald at June 11, 2005 12:39 PM

This is my second cross fit workout. Anyone in Atlanta out there?
BW: 155
105# C&J
Time: 17:36

Transition times were huge as the track is nowhere near the weights but I was really sucking wind so this time is slow regardless.

Comment #41 - Posted by: masterpayne at June 11, 2005 12:47 PM

Still no running for me, made up my own sub: "Fight not so bad" (I had to work with what I had)

KB swings
Thrusters
Squats
pull ups

1 minute 15 seconds each, no rest between sets, two rounds. (10 min total)

My score:
30 / 30
30 / 25
60 / 60
20 / 20

The pull ups were hard just because of the large diameter bar and for some reason the bar was all sweaty.

Comment #42 - Posted by: J Jones at June 11, 2005 1:03 PM

I learned the hard way today about how to do a C&J correctly...
I had a bleeding clavicle from rep 15 on. Then on rep 21, I accidentally jerked the bar right into my chin and almost knocked myself over!

Comment #43 - Posted by: masterpayne at June 11, 2005 1:15 PM

My run after the C&Js was really slow. I had to stop about 4 times.

24:10 with 95 lbs.

Comment #44 - Posted by: Shawn E. at June 11, 2005 1:25 PM

15:35 w/ 95lbs C&J's
I really wanted 15:00. Just about lost breakfast on the last run.

Comment #45 - Posted by: Troy Archie at June 11, 2005 1:27 PM

50kg, got through 14 C&J in about 7 minutes before the gym closed. Didn't expect that. Felt like I could go heavier, but I'm still new at this. There was a guy there who said I shouldn't train the clean and the jerk together. Is there truth to that?

Comment #46 - Posted by: StephenT at June 11, 2005 1:35 PM

Sandy,
Try this picture: http://www.mikesgym.org/gallery/gallery.php?show=image&image_ID=162
At the end of the clean, catch the bar on your delts and keep your chest high. Your wrists shouldn't do much work at that point. Try to keep your elbows up.

Comment #47 - Posted by: StephenT at June 11, 2005 1:44 PM

I did Camp Pendleton 10K Mud run - 10 k on hilly terrain with several river and mud crossings, 2 5' walls (in the middle of mud) to climb (I got a leg up), resevoir crossing (I had to swim part of it), hay bale and tire obstacles, tube crawl and a slippery hill to climb.

1:27:11

Official Time is something like 1:28 and change. I set my stopwatch for when I crossed the start line. I came in 87th out of 176 in my age/gender class.
_________________

Comment #48 - Posted by: Laurar at June 11, 2005 2:16 PM

17:16 with 135 lb C+Js
treadmill 800s, the second one just a shuffle

Comment #49 - Posted by: Paul Si at June 11, 2005 2:27 PM

Up in St. Louis for the weekend with my brothers...got a late start.

As desgnated...13:57.65
Run 800m
Clean/Jerk (squat cleans) @ 155 x 30
Run 800m

Bodyweight is 166lb. Had to break the C&Js up a lot. Good one Coach...thanks for the workout.

Comment #50 - Posted by: Matt G. at June 11, 2005 2:27 PM

GOOD JOB, Brian_g.
Matt G, You're a monster.
As Rx'ed: 800m = 3:10
C&J @ 135lbs X 30r (Ugly)
800m = ??? (Comical)
Total Time: 13:38.40

Comment #51 - Posted by: Ted Socha at June 11, 2005 2:53 PM

Wow, I am slow on the C&J apparently.

First 800m was 3:00
C&J, started with 108lbs for about 8
5 @118lbs
5 @128lbs
3 @133lbs
1 @138lbs
1 @143lbs(PR)
7 @108lbs
Last 800m was about 3:20

Total Time was 28:44

Comment #52 - Posted by: Rico at June 11, 2005 3:10 PM

21:00 flat. Right shoulder aching from getting shoulder locked yesterday. Should have tapped sooner. Oh well.
Used 65# for C&J.
See yah.
Eric SLCFD

Comment #53 - Posted by: Eric-SLC at June 11, 2005 3:25 PM

OK I'm an idiot. Ran quarter miles. No wonder my pace was so fast. Thank God I'm not an airplane pilot. C&J 65lbs mostly learning the lift and trying to focus on proper form. Approx. 20 minutes total. The good news is (a) I can now do FOUR count em FOUR pull ups; and (b) I am starting to recruit the posterior chain bit by bit.

Comment #54 - Posted by: Christian H. at June 11, 2005 3:26 PM

28:39 95lbs

Comment #55 - Posted by: Paul S at June 11, 2005 3:30 PM

Thanks a lot, Ted. Your result is right there with me.

Nice job, Matt G. Damn...

Comment #56 - Posted by: brian_g at June 11, 2005 3:39 PM

95 lb, 15 minutes.
~800m 4:00 (my running is sad)
95 lb clean and jerk 5:30
~800m 5:30

Comment #57 - Posted by: Brian Sullivan at June 11, 2005 4:00 PM

Cleans 95lb
Total time 18:06 excluding CF Warmup; 27:30 with CF Warmup.
About kealed over in the middle of the cleans.

Comment #58 - Posted by: Jamie at June 11, 2005 4:14 PM

13:03 total time

BW 205

800m treadmill
95# C&J x 30 almost decent form... almost
800m treadmill


last 800 held a nice vision of nausea

3 min. break, then 15 more slow C&J's w/115 for form, then 10 minute incline run

Comment #59 - Posted by: Steve HB at June 11, 2005 4:18 PM

800m-2:50
C&J 95lb-11:50 (broken into sets of 5)
800m-2:30
total-17:10

this was immediately after some MTB trail riding.

Comment #60 - Posted by: Matt D. at June 11, 2005 4:50 PM

14:49, approximately 75lbs. on the sloshy Nutkwa bar, never could get more than 5 in a row, quickly it was 3.

Comment #61 - Posted by: matt halperin at June 11, 2005 4:56 PM

I did the WOD from last Sunday, just to compete:

"5 rounds for time of:
135 pound Powerclean, 10 reps
15 Push-ups"

Warmed up with a couple minutes of jumprope, a hundred jumping jacks, and some stretches. Bodyweight is 143lbs today.

WOD Time = 10:03

Way too slow. I imagine I woulda done better if I wasn't so hung over.

Then cooled down with 100 situps.

Comment #62 - Posted by: Nic Nakis at June 11, 2005 4:59 PM

Warmed up with some hanging-ab work and 5x4 Handstand Pushups.

Used 135lbs for C+J
Body weight=152lbs

Total Time: 14:30

Runs Approx 3min each.
Lifting Approx 8min.

Awesome Saturday afternoon burn!

Comment #63 - Posted by: Bozman at June 11, 2005 5:00 PM

First 400 at 13.8 on the treadmill.
17 C & J at 50kg.
Second 400 at 14.5 on the treadmill.
10 C & J followed by the final 3.
The weight was hard work, but probably the right amount. Altogether messy, but nonetheless a good work out.
14:30 but query accuracy.
Going for a swim this afternoon if I can get out of the house. Body weight 83kg.

Comment #64 - Posted by: Mattthew Townsend at June 11, 2005 5:31 PM

1K row
125 C&J
1K row

time = 23:58

Happy with the finish, negative splits on the last four 250meters.

Mike Donnelly

Comment #65 - Posted by: rosceaux at June 11, 2005 5:34 PM

12:25 w/ 135# C&J - Power Cleans w/ a borrowed bar that actually spins. Yeh!

Wife:
13:27 w/ 75# C&J


Comment #66 - Posted by: Eric2 at June 11, 2005 5:36 PM

Finished in 12:40
Used 135 for 24 reps and 6 at 95. Had to share a bar with multiple users and couldn't get my 135 back. That will teach me to take a break.

Comment #67 - Posted by: Paul Peterson at June 11, 2005 5:41 PM

Thanks for the compliments guys, I appreciate them. Lots of good work by a bunch of folks today.

Comment #68 - Posted by: Matt G. at June 11, 2005 5:46 PM

21:53

800 meter run 4:13min
Clean&Jerk 100lbs x 5 110lbs x 5/5/5/3/3/4
800 meter run 4:53min

C&J took me the longest, it was kicking my butt after doing "Diane" on Thursday, and then "Jackie" yesterday....alot of back work.
Felt good to kick my butt though.

Oh by the way this was my third WOD...I love this stuff much more than my previous workouts. I really feel like I accomplished something when I finish.

Comment #69 - Posted by: Steve Maher at June 11, 2005 5:46 PM

I think my 800 meters is a little short of 800 meters...

15:42 with just my bar (no weights, 45# bar).

Comment #70 - Posted by: tedw at June 11, 2005 5:51 PM

24:18
135 # c&j

c&j took too long, as did the transition from run to c&j and c&j to run. Should have done less weight.

Thanks!

Comment #71 - Posted by: Murph at June 11, 2005 6:14 PM

am: swim ('Tabata' freestyle, 1000 sidestroke w/ fins, some skulling and no breathers)

pm: cfwu x2 then WOD

19:05 w/ 135# C&J (all power cleans)

this was pretty good. i figured 15min was a bit ambitious and 20 was 'too' doable, so i tried to average ~3 C&Js/min. visions of Pukie at the beginning of the 2nd 800.

Comment #72 - Posted by: ediddy at June 11, 2005 6:20 PM

Run 800m 3:00 (this is as fast the treadmill will go)
C&J 155#
Run 800m 3:03
as rx'd 16:36

Then did Pavel's Force Recon workout
weighted pull-ups 5 x 5 w/ 1.5 pood kb
alternated w/ clean and military press 5 x 5 w/ 2 (1.5 pood kb)
Rock bottom front squats (145#) 1 sec hold in bottom
Snatch w/ 32kg KB 5 sets of 7 reps both arms
Alternating with strict leg raises.

Comment #73 - Posted by: John H. BWT 220 at June 11, 2005 6:51 PM

Running a few days behind (sick wife & kid not helping my workouts). Tore through Diane in 4:22, about 4 minutes faster than last time. Felt cool. Then taught a 3 hour kettlebell workshop. Felt bad. Not looking forward to 800s and c+j tomorrow after a few hundred swings, cleans, presses and snatches. If I didn't have to read what the rest of you were doing, I'd be able to slack off--peer pressure by DSL!

Comment #74 - Posted by: ksu4 at June 11, 2005 7:06 PM

9:31

I went for low load and fast reps. 45# clean and jerk, no breaks with 6 min/mile pace run.

I have been abscent from crossfit for a few weeks due to my race schedule, tapering-racing-recouping. This is my first real day back. I have missed the intense work-outs.

Comment #75 - Posted by: Lorie at June 11, 2005 7:31 PM

20:32
Worked pyramid style with C&Js.
10 reps 135lbs
5 reps 155lbs
5 reps 185lbs
10 reps 135lbs

Comment #76 - Posted by: Tim S at June 11, 2005 7:36 PM

Lost track of time, between 14 and 20 min.

Comment #77 - Posted by: Rajesh at June 11, 2005 7:45 PM

135 lb clean and jerk

Comment #78 - Posted by: Rajesh at June 11, 2005 7:45 PM

95# cj's
12:49 as Rx'd

Comment #79 - Posted by: Jay M at June 11, 2005 7:50 PM

Broke this into two sessions.
Ran 800(4:00)/walked 400/Ran 800(3:50)

CF Warmup x 3
Practiced Cleans w/bar with a type of jerk/push press on the end. Needs some actual oly coaching bro's. Still having trouble translating the theory, and the exercise page mpgs into real practice. Come on Burgener seminar! Did do one rep Clean from the hang with 95lbs. which is a new PR but I'm as slow as hell moving under for the catch...among other things.

Finished up with some L-sits and attempted press to handstand on the paralletes. Actually a good workout on a lazy, rainy, PacNW afternoon.

Comment #80 - Posted by: Rob M. at June 11, 2005 7:55 PM

14:30 With 95# C&J. Broken at 20.

Comment #81 - Posted by: C Mezzone at June 11, 2005 8:00 PM

Lost track of time. Cf Warmup X3 HSPU's intstead of pushups or dips, 5 reps each round full rom against wall.
half mile (800 meters) done on treadmill at 1.5 incline for both runs. 95# Clean and Jerk . Broken, had to keep resesting to get form right.

Comment #82 - Posted by: Joseph_B at June 11, 2005 8:08 PM

I chose to row since tropical storm Arlene is dumping multiple inches of rain over the state of Alabama. We usually don't get to paddle local whitewater in June but we'll do so tommorow!

Row 1000m
30 full-depth C&J @ 85lbs
Row 1000m

20:56

Comment #83 - Posted by: B_White at June 11, 2005 8:14 PM

Time:16.33min
Run 800 meters
105lbs Clean and Jerk, 30 reps
Run 800 meters

Comment #84 - Posted by: Durham M. IAFF at June 11, 2005 9:20 PM

15:30 As perscribed with 135# C&J.

Comment #85 - Posted by: PFEIFER at June 11, 2005 9:26 PM

Warmed up with "crossfit warmup", now I wish I still didn't know what it was :)
Did sets of 10 and negatives on the pull up.
Still fighting this head cold :(

Total time for WOD 20:15 both run were sub 5 min its the C&J that killed me, only able to pull 30kg, 66lbs(worse that buttercup weight, even for a GIRL)and had to break it down 10,7,5,4,4

Oh forgot to mention walked to gym this morning carrying a 14kg deck to use for box jumps. The gym's 2.2km (1.3miles) from my place. Walked home without it.

Comment #86 - Posted by: Fi at June 11, 2005 11:00 PM

Muddled through. No gas in the tank
C&J 95#
total time: 14:26

Comment #87 - Posted by: doug bahr at June 11, 2005 11:06 PM

Muddled through. No gas in the tank
C&J 95#
total time: 14:26

Comment #88 - Posted by: doug bahr at June 11, 2005 11:06 PM

Muddled through. No gas in the tank
C&J 95#
total time: 14:26

Comment #89 - Posted by: doug bahr at June 11, 2005 11:09 PM

10:50

C&J=135

I was hurting. My second 800 looked like Tim Conway when he used to be the old guy on the Carol Burnette Show.

Comment #90 - Posted by: shane_t at June 11, 2005 11:18 PM

11:15, used 2400m cycle and 40 kg clean.

Comment #91 - Posted by: phauna at June 12, 2005 5:49 AM

BW = 214
C&J = 95
19:40
C&J broken into 3 sets.

Comment #92 - Posted by: Isaac at June 12, 2005 6:46 AM

20:10

Used 50kg for first 15 reps and 47.5kg for last 15. All sets broken into fives.

Comment #93 - Posted by: Michael P at June 12, 2005 7:49 AM

Took the last cycle off in an effort to loosen up my back after a "CrossFit prepares you for life" effort to "lift awkward heavy objects like big snowblowers"), entertain houseguests, and shop for baby furniture. Not sure which was more stressful just yet.

18:19, sub'd rows for runs and took my time on the C&J. 75#'s used.

Comment #94 - Posted by: Steve S at June 12, 2005 8:28 AM

A day late with this one, both used bar only (45#) as new to C&J technique.

Em: 14:00 (after 40 min run)
Pete: 11:01

Comment #95 - Posted by: Emma at June 12, 2005 9:15 AM

C&J 135#
bidy weight 170
time 15:36

Comment #96 - Posted by: T.Rain at June 12, 2005 9:32 AM

Clean and jerk is tough for me.
sub: stairmaster for the run
400 steps for 800 meters

used 95lb for the clean and jerk
time 25.35 used sets of 5 for the cj

Comment #97 - Posted by: Rod at June 12, 2005 11:12 AM

Jim Aldridge, I would start with just a 45 pound bar until you get the C&J form down. Once you have the form down, start adding weight. Trust me, you will get plenty of practice on all the O lifts while doing Crosfit. Starting slow won't mess you up a bit. Jack Heath

Comment #98 - Posted by: jack heath at June 12, 2005 12:12 PM

Warm Up
Sampson Stretch (do the Sampson Stretch once each round for 15-30 seconds)
then 3 rounds of 10-15(10) reps of
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up (pulldowns 145 lbs)
Dip (pushups)
Warmup time about 13:02 minutes
rest 6:00 setting up
--------------------
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Used 135lbs
total time 30:30

Comment #99 - Posted by: Michael Schmitt at June 12, 2005 12:16 PM

warm up with 2 mins skipping then mobilisations

3:27 for 1st 800m

100lb C&J

finished those at 12 min marker or so, breather, then 3:34 for 2nd 800m
Finishing time 17:06.
Then Gracie stretching routine.

Comment #100 - Posted by: Alasdair Kirby at June 12, 2005 12:31 PM

800m-2:30
c/j- 5 reps 135
25 reps 115-broken into sets of 5/30 seconds
rest until last two sets
800m-2:45
-plus transition time walking up stairs from one
side of gym to the other
17:34 total

Comment #101 - Posted by: dan santini at June 12, 2005 12:45 PM

15:45 [3:25 run; 8:00 C&J; 4:20 limp]

100# Clean & Jerks (4-3-2-2-3-2-3-3-4-4). C&Js consistently slaughter me...feels good.

Brian: Sub'd 25# dumbells: 14:45 total.

Shu-mei: 35# barbell C&Js: 14:45 total (4 WODs this week!)

Comment #102 - Posted by: waffle at June 12, 2005 12:47 PM

Body was screaming for mercy so only did 15 C&J at 100 lbs.

8:52

Don't know individual times for 800s and C&J, only total.

Comment #103 - Posted by: mg at June 12, 2005 2:09 PM

still resting

Comment #104 - Posted by: John Messano at June 12, 2005 3:48 PM

Replace this workout with 4 hours of bush and weed ripping, followed by a 45 minute working consisting of moving a yard of fire wood from one side of my 1/2 acre lot to the other with a wheel barrow.

Comment #105 - Posted by: Phil Feairheller at June 12, 2005 6:21 PM

17:40
Runs on treadmill. C&J with a pair of 35# kbs.

Warmup:
15# clubbell mills: 30R/26L until sweaty grip failure
15# clubbell swipes: 61 in 5 min

Comment #106 - Posted by: Lynne Pitts at June 12, 2005 6:27 PM

17:40
Runs on treadmill. C&J with a pair of 35# kbs.

Warmup:
15# clubbell mills: 30R/26L until sweaty grip failure
15# clubbell swipes: 61 in 5 min

Comment #107 - Posted by: Lynne Pitts at June 12, 2005 6:30 PM

14.30 with 45kg c&j. weight was a bit light but my lack of running conditioning made up for it

Comment #108 - Posted by: adrian at June 12, 2005 7:03 PM

Sunday, June 12, 6:30pm

Run 800 meters
Power Clean and Jerk, 89 pounds, 30 reps
Run 800 meters
For time of 18'32"94

Took a day off yesterday, legs extremely sore from Diane friday am and an intense plyometric workout Friday pm. Opted for power cleans as legs are still hurting.

Comment #109 - Posted by: LisaR at June 12, 2005 8:55 PM

Went with bdwt - 155lbs x 10s x 3r 30sec rest = 12:35

1st run .55 miles = 3:17
2nd run .55 miles = 3:18

Total time of work = 19:10
3 minutes x 2 = 6 min total for transition = 25:10 total time

Finished with OHS bdwt, 155 x 5 reps x 3 sets :45 sec rest

Comment #110 - Posted by: Jerry Hill at June 13, 2005 6:17 AM

Missed this one. Sub'd 4 hours of baseball practice with my son and a few other kids and parents. Lots of running shagging flys. Lots of right arm work throwing BP. Nice sunburn.

Comment #111 - Posted by: Mike Ryan at June 13, 2005 6:21 AM

20:43
95 lb C&J
800M runs done as sprint intervals, outside on hilly course.

Warmup was various clean exercises, hang power clean, high blocks, squat clean, 3 position clean...etc

Comment #112 - Posted by: KevinA at June 13, 2005 6:23 AM

Catching up with this one Monday, it wiped me out!

80lb C&J broken 12-8-5-5, all but the last 5 were HSC & J (working form, it turned out the weight was just right, I was burning by the last 5)

The second run was where I really felt it.

Time 12:25

No Pukie, but "Collapse and gasp like a fish out of water"y put in an appearance ;-)

Andy M

Comment #113 - Posted by: madsox at June 13, 2005 9:31 AM

CORRECTION:
Rower: Time 15.51min 300Cal
Stairmaster: 30Min 440Cal

Time:16.33min
Run 800 meters
105lbs Clean and Jerk, 30 reps
Run 800 meters


Comment #114 - Posted by: Durham M. IAFF at June 13, 2005 1:19 PM

BW: 175
CJ: 135
1st 800: 3:30
CJ: 8:45
2nd 800: 3:30

Workout as rx'd 15:45

CJ's broken into sets of 2-3 after 7...ouch!

Comment #115 - Posted by: Lowell at June 13, 2005 1:40 PM

34:43. 1st 800 4:13. c&j= 95x5, 115x5 (4,1), 135x5 (3,2), 135x5 (3,2), 135x5 (2,3), 135x5 (2,3). not sure about 2nd 800 time, but certainly slower. all power cleans. did karate sit up routine after--15 reps x 10 sets.

Comment #116 - Posted by: kevin o at June 13, 2005 7:03 PM

30 minutes

115lb clean and jerk for all sets - broken into sets of five

1st 800 - 3:15
2nd 800 - 4:57

Comment #117 - Posted by: Nick Glatz - Chicago at June 14, 2005 4:07 AM

Abraham Lincoln Crossfit, Springfield, IL

Tom 18 minutes
3:20 run
65 clean and jerk 10-10-5-5
3:50 run

Joe 20 minutes
3:30 run
65 clean and jerk 5-5-5-5-5
2:20 run

Comment #118 - Posted by: Tom and Joe Londrigan at June 14, 2005 5:54 AM

bw=200. CnJ 115#.
800: 4min
CnJ: 10 min 10/8/6/6
800: 3:56

total 17:56. I should/could've gone faster. freakin gold's gym is a mess at 8pm on a monday.

Comment #119 - Posted by: joe at June 14, 2005 7:08 AM

14:10

800s at 75%
115 x 30 clean and Jerk

GRD

Comment #120 - Posted by: Olly at June 14, 2005 12:13 PM

19:28

95lb for the 30 C&J

Comment #121 - Posted by: Jay at June 14, 2005 1:33 PM

C&J w/ 135 lbs (hang cleans)

13:47

Comment #122 - Posted by: Mulcahy at June 14, 2005 2:13 PM

15:22 w/ 45kg C&J

Took this nice and easy. Light on the C&J due to a nagging back injury.

Comment #123 - Posted by: Pat at June 14, 2005 7:26 PM

OHS 5x5 @ 30-40-42-45-40

run 800= 4:42
C&J 50kg x 30 (full squat clean split jerk)
run 800= 5:05

A wee bit slow today. Did a long-for-me run yesterday and the legs are feeling it.

ring pull-ups 9/9
ring dips 9/9
L-sit/tuck sit/tuck planche 10s each on the rings.

Comment #124 - Posted by: JW at June 14, 2005 10:11 PM

30 min

Run 0.5 mi @ 3:55
C&J 5 @ 95
C&J 5 @ 100
C&J 5 @ 105
C&J 5 @ 110
C&J 5 @ 115
C&J 5 @ 125
Run 0.5 mi @ 4:01

I am pleased I only lost 6 sec on the second run. I lost a few minutes cleaning up after the last person before I could start the C&J's, but I probably regained most of this by needing less time between the sets. Mostly I was slowed down by my ego insisting on incrementing the weights. :-)

Comment #125 - Posted by: Wilkie Mon at June 15, 2005 5:08 AM

bw=178

14:24
135lbs on C&J

Comment #126 - Posted by: jaypeezy at June 15, 2005 2:04 PM

time 13:30
95Lbs for cj's
broken sets 10-5-5-5-5
had to run on treadmill

Comment #127 - Posted by: RED at June 16, 2005 6:49 PM

17.41.

1st 800: 3:13

Used 50 KG (110 lbs) for the C & J. Started off with five singles to ease me out of the first 800, then split the rest into 3/2/3/2/3/2/3/2/3/2.

2nd 800: 3:29

Comment #128 - Posted by: Gally at June 16, 2005 11:42 PM

BW=205
Splits: 3:45 / 19:01 / 23:51 total
used 125#, even mix of squat clean & power clean

Comment #129 - Posted by: jimc at June 19, 2005 3:31 PM

135lb CJ
14:15

Comment #130 - Posted by: Mark Medlin at June 21, 2005 4:28 AM
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