Oh my God, that picture is scary!

I was lucky enough to be able to attend the CF Seminar this past weekend, and once
again I met some awesome folks and had a great time. For those of you who've been
to one seminar (as I had been, back in June)...the second one is even better. Having
some familiarity with the format, what's coming at you, etc. gives you more time
to digest and enjoy everything that's going on. If you've got the time, you should
definitely return.

A huge thanks to Coach, Lauren, Jeff Martin, Coach B, the CF Staff and CF Gods...and
to everyone who attended. You all made it a blast.

PS-
Nice hands Doc.

i'm still new to crossfit so i apologize for asking what must have been asked a billion times. however... is that cleans, then squats, then jerks or is it one set of cleans, one set of squats, one set of jerks, the next set of cleans and so on?

as a side note, this is the start of my third week of crossfit. i already feel better and the workouts are just way more fun than typical weightlifting. thanks for all this great free info!

Matt G. you said it! I want to post something but man, there is so much to say I don't know where to start...

I loved meeting you and talking to you. I hope we meet again, soon.

(Ahmik! Whoa, dude!)

Wish I could have been there. I miss you guys, Crossfit HQ.

Now that's just gross.

I'm jealous.

Congrats on the pullups doc.

Thank God for Dermabond!

So what is up? Yesterday I did a 5k run so today it comes up. So, I subbed today with cleans, jerks, and front squats. Now I don't know what to do tomorrow!

Congrats to Ahmik, Lynne, and Kelly on you respective accomplishments. Definately inspirational. Kudos, Scott

Dude, I know you're a badass, but buy some gloves or some tape.

When you guys do the split jerk in multiple reps do you alternate wich leg is in front, or do you do it the same every time?

Jeff, Coach Burgener taught us to find your
'dominant' leg and always put that one in front.

Couple ways to do it: stand with your legs together and lean forward til you start to fall - which ever leg you step forward to catch yourself with is you front leg on the split.

ummmm I forget the other way. haha. It was a loooong weekend.

I know this has been asked 1000 times before, but what kind of cleans is it again?

I believe it is Squat Cleans unless otherwise specified.

That being said I just finished the WOD, using power cleans(I just can't get the bar racked down low from a clean, the wrists/elbows/shoulders just wont do it). Took it easy as i have been nursing a sprained toe/turf toe/tendonitis type thing. 135-155-175 pounds for all three movements. FS were done with an alternate grip. Kinda like an overhand grip, as if i curled the bar all the way to the rack position, with a supinated grip.
PC: 135x5, 155x5, 175x5
FS: 135x5, 155x5, 175x5
SJ: 135x5, 155x5, 175x5

Loads for todays WOD' I know for the 3-2-1 days it's a ME day and to go all out....so for today we should pick a weight we know will be hard for 5 reps correct? Is there any rule increasing the weight each set?

115lbs - clean
115lbs - front squats
105lbs - split jerk

-CF Japan-

Dan

Clean #115
Front Squat #115
Split Jerk #115

All sets of 5. Kept same weight through all sets.

When will I learn not to deviate from the assigned WOD?! I did the 75 squat clean wod yesterday in lieu of the 5k. Today I did the CF warmup Tabata style. I had been wanting to do a WOD I missed from 9/3.

Subed 25KBS for the split jerks 50# x 3sets of 25
HOWEVER... last night I got my first set of 5 consecutive MUs...so ..look out Kelly...10 consecutives are now an areasonable goal for me!

Squat clean: 135, 115, 115.
Front squat: 95, 115, 115.
Split jerk: 95, 115, 135.

First time to use new Olympic weight set at home, and it's a pain to do front squats with no rack. Probably 15% off my max.

Squat clean: 45 (bar), 25 db's, 25 db's.
Front squat: 45 (bar), 25 db's, 25 db's.
Split jerk: 45 (bar), 25 db's, 25 db's.

It's a pain to have to share a single bar and change the weights with your husband.

C - 40, 50, 50
FS - 50, 50, 50
SJ - 40, 40, 40

those hands do nothing except show me inexperience,lack of knowledge and incompetence

clean: 65lbs, 75lbs, 95lbs
front squat: 65lbs, 75lbs, 95lbs
split jerk: 65lbs, 75lbs, 95lbs

cl - 145, 165, 175
fs - 185, 205, 215
spj - 135, 155, 175

first time with spj, not pretty

Wont be able to work out on Thursday so I went a little harder today.

Russian "Angie"
100- pullups (did this 30 sec faster...PR)
100- push-ups
100- janda sit-ups
100- KB snatches (2 pood kb)
100- bodyweight squats

37:42

Then ran 4 miles in approx. 37 min (slow pace after the Angie.

cleans
65 x 5
75 x 5
85 x 5
squats
95 x 15
push press
95 x 15

Crossfit Virginia - Team Ruthless

bw - 250 lbs

had to get creative, no racks, so......

clean - 135, 185, 225x2 - 205x3
front squat - smith machine - feet forward
- 135, 185, 225
split jerk - single arm dumbbells (no rack for bar)
- 65, 80, lft arm - 90x2, 80x2, 70x1
rt arm - 90x5

Clean 135-135-135
Front Squat 185(ugly)-155-155
Split Jerk 135-135-135

OW!!!!!!!

115, 135, 135

115, 135, 135

(did push jerk because I'm still not up to split jerk) 115, 115, 115

w/u: 2x10x(squat clean, front squat, split jerk all w/broomstick; sit-ups, push-ups, back extension)
wod:
clean: 5x95, 5x105, 5x115, all squat cleans with exception of rep 2, 3 of last set, then felt guilty and finished with squat cleans
front squat: 135, 145, 155
split jerk: 95, 105, 115, was surprised at how much concentration it took to get the jump right
this workout took it out of me

Jeff,
I usually clean with my dominant leg forward 2/3 of the time. A few months ago I asked Coach Burgner that question. He told me that if you are an O lifter you should clean with the same leg forward everytime. I have a couple of kids who plan on competing this year. I have them clean with their dominant leg forward each time.

cleans: 115 X 5, 135 X 5, 150 X 5

front squats: 185 X 5, 185 X 5, 195 X 5

split jerk: 115 X 5, 115 X 5, 125 X 5

That's gotta hurt! I've seen other comments about tearing skin, blisters, etc, is there a reason for not wearing gloves?

my personal preference is no gloves, only other reason (excuse?) i would give is that i don't like the feel. maybe it's my ignorance and lack of knowledge (is that redundant) showing through

scott h.

Don't hold back. Tell me how you really feel.

BW 163

I wore gloves today for obvious reasons.

115 3x5 full squat cleans (new 1 rep max for squat cleans)
115x2 then 95x3 and 95 2x5 front squats (was losing form at 115)
95x5 115x5 95x5 split jerks

Scott h
Those hands SHOULD also show you commitment and drive. On a big set of pullups a single slip or regrip can tear. The decsion to continue the set is personal. I'm sure you've been there too.

cleans: 95 X 5, 115 X 5, 115 X 5

front squats: 135 X 5, 155 X 5, 155 X 5

split jerk: 95 X 5, 95 X 5, 115 X 5

BW = 205

please explain order of exercises...1 set of clean, followed by 1 set of squat, followed by 1 set of split jerk,etc?.....or, cleans 5 sets, followed by squats 5 sets, followed by jerks 5 sets...then repeat cycle twice more.....or 15 sets of cleans, then 15 sets of squats, then 15 sets of split jerk, etc.

70lbs. for everything.

.5 mi run, CFwu/Burgener wu; then:
Cleans 115/115/115
Front Squat 115/135/155 wrists, ouch
Split Jerk 135/115/115

.5 mi cool down run

Deepest ROM and best form yet after this weekend's CF seminar and Coach B. Thank you all!

"those hands do nothing except show me inexperience,lack of knowledge and incompetence"
-Scott H.

Oh man...

cl = 95/105/115
fs = 115/125/135
sj = 115/120/125

jim howe
i have NEVER been at the point my skin tearing, i have enough common sense to know limits, the only thing this person is going to be able to do now is rest their hands and continue the wod's only after the hands have healed. so tell me now how good it is to have the drive to give yourself a complete week off and lose what you've worked so hard to achieve

Must not respond...

obtw jim
are you going to say also that rhabdo is another sign of committment and drive? know the limits so you can train the next day!

hey, guys, new to crossfit -- i have a question: is the WOD the only workout you do in a day? i am used to daily doubles from sports, and it seems optimistic to expect even the most intense 25 minute workout to substitute for that.

thanks

Welcome back Matt, it's nice to see you posting again (don't get sucked in dude!!). Nice work Ahmik. What was your PR before certification?

Dr. Ahmik Jones is a knowledgeable, hard-working, and dedicated individual. He puts out 100% each and every time. If he tears up his hands a little bit to get 30 PU's, so what. I've certainly ripped up my hands for less. Ahmik, I respect your restraint in this situation.

Clean: 95, 115, 135
Front Squat: 95, 115, 135
Jerk: 95, 115, 125

Started light because I'm trying to get use to the racked position. I always feel a bit uncomfortable there w/ the stress on the fingers/wrists/elbows. I think could've done more weight on the jerk, but decided not to risk it w/out bumpers.

Congratulations Lynne and Kelly, how about a future CrossFit Live on Clubbells/CST?

6 ft. 190 lbs 41y.o.
Power Clean 1X5X70KG,
1X5X75KG
1x5x75KG
Front Squat 1X5X85KG
1X5X90KG
1X5X90KG
Split Jerk 1X5X60KG
1X5X70KG
1X5X70KG

i'm glad to see everyone is agreeable that ahmik did such a great thing, so let be the next to congratulate you on your incompetence and your week off

scott h, relax on the trolling. You've made your opinion known. Move on, Ahmik has.

I think that someone may want to take a look at the post made at 0708 this morning. Ahmik's results from today's WOD.

I guess he isn't taking a week off after all. Then again, I've met Ahmik...and I know he's not a candyass. So I'm not surprised.

matt g.
thanks first of all for hijacking the post, second, if you looked at ahmik's post you also noticed he had to wear gloves, and third, you kissing up to his lack of experience doesn't look very good for you.

That is pretty cool Dr. Mike. I have ripped me hands up doing alot less than that.

Hey Matt,
Just when you thought it was safe to start posting again. . .

resist the troll. . . carry on brother!

that is exactly right ron, carry on matt g.

cfwux3

115# across the board
I took a little break in the last squat clean set.
last set of split jerks I used right leg forward.

squat clean= 75-85-95
front squat= 95-100-105
split jerk= 85-90-95

I don't care if he wears gloves or not, but I'm not so sure I want my doctor's hand looking like that while he asks me to cough.

Scott you make me laugh. You're inferring a whole lot from 3 blisters. Been watching a little too much CSI? You accusations are like saying a professional basketball player is obviously inexperience because he sprained his ankle and then making fun of him because he had his ankle tapped the next day.

Scott Holmes: You are done posting for today. If you would like post your workout results, send them to board_admin@crossfit.com and we will post them on your behalf.

Tuesday 050920

Clean 5-5-5 225,225,245

Front squat 5-5-5 135, 135, 155

Split jerk 5-5-5 135 x 3 sets.
Abs
Nice WOD

GRD- Olly

Tuesday 050920

Clean 5-5-5 225,225,245

Front squat 5-5-5 135, 135, 155

Split jerk 5-5-5 135 x 3 sets.
Abs
Nice WOD

GRD- Olly

Clean: 30#, 30#, 40#
Front: 40#, 45#, 55#
Split: 30#, 30#, 30#

I had good deep squats the whole time.

FGB yesterday-347
Single set of Pull ups- 49 (Stopped for you Eugene)

Ahmik you're welcome at Brand X anytime.

Hang Squat Clean: 85/95/105
Front Squat: 145/155/165
Split Jerk: 85/95/105

Hang cleans due to knee and shin still healing. Feeling very tired and weak; lower back a mass of pain. I'll do some joint mobility throughout the day - I'll also nap as needed.

BW = 165

Cleans: 135, 145, 155
FS: 135, 155, 165
Split Jerk: 135, 135, 135

Great workout.

Clean: 185, 205 x 4
Front Squat: 205 x 5
Split Jerk: 185 x 5

squat clean: 115, 135, 145
front squat: 150, 150, 150
split jerk: 135, 140, 140

geez guys... a lot chatter in the 2 hours since I last posted.

Too bad. We might have had a useful & interesting discussion about preventing rips, dealing with them when they happen, injury and pushing one's limits, the pros and cons of wearing gloves, or numerous other aspects of this (on the message board rather than the WOD blog) IF the original objection had been raised in a constructive, respectful way. (It looks like someone could have used that talk on character that we had at the seminar on Saturday...)

Carrie,
Agreed.

New to crossfit...been at it about 3 months. Some infantry guys I was on course with told me about it. Anyway, the results I have seen are unbelievable. I have gone from only being able to do approx. 4 pull-ups to doing level 7 on the last ladder pull-ups workout we had. Thought I would start posting my results as I am starting to get somewhat respectable. Yesterday was the kicker for me...5 km in 21:37...last time was 25+.
Today....

Clean: 65, 75, 85
Front Squat: 65, 75, 85
Split Jerk: 65, 75, 85

I felt really good and will start at 75 next time...I think I could have started with that today.

The seminar was fantastic and I think everyone there will agree. I have read the journals, followed the WOD, run off a few friends with these workouts but nothing can compare to being in the presence of these individuals and listening to them in person, seeing crossfit demonstrated and explained. Many thanks to Coach and all the staff for a truly positive learning experience. Oh....i think I am just geting full function back in my legs....yeah B to B tabata!! John C in AZ

at the risk of starting this all up agian, I believe Pavel addresses glove usage in PTP. It interferes with a nerve runnning on the outside of the palm and negatively affects your grip. For reference read PTP. If Pavel "the grip master" doesn't use glove niether shall I. Plus even though those blisters look bad, thier not all that bad, I've dune that many times and never had to take time off for it.

power cleans
135x5,155x5, 175x5
front squats
185x5, 205x5, 215x5
split jerks
155x5, 165x5, 185x5

body weight 172

Doc AHMIK...hang in there in spite of the callous(adj showing no emotion or sympathy) comments
One good thing though @ least we know that MATT G is still out there & has his finger on the pulse of CrossFit Nation!

There is a major difference between a couple rips and Rhabdo (lethality being the first thing that comes to mind).

As another 'winner' of a rip on my hand from pull ups at the seminar I feel inclined to speak up.

How do you truly know your boundaries unless you have challenged them? Once the boundaries are known, the person who knowingly crosses over to achieve something unique and great is the essence of heroism.

What does that have to do with ripped hands? Making a small personal sacrifice to achieve a new record or goal builds character and proves that sometimes it is okay to cross the boundaries to prove to yourself that you can 'keep going' even after others would stop. Plus, chicks dig scars.

My own personal rip happened when I was playing around on bars, plyo-pull-uping from bar one to another and I missed a catch. A little more chalk, and I probably would have avoided the rip.

A little tape and I was fine, no records broke, no boundaries crossed. Later on that day, I was playing on the rings doing muscle ups. I was able to do 5 consecutive (and I have never been able to do any consec. before) taped hand and all. I sure felt pretty good about my minor achievement, and I don’t regret getting up there and trying to do muscle ups even after I had a ripped hand.

I went out and bought some of the medical super glue and all is well with the rip. I tried some other stuff that was supposed to be more like liquid skin or something, but it burned like hades in July. The 'super glue' stuff works way better (if you still have a flap of skin to glue down).

Used 2 1.5pd KBs for all lifts.
BW= 191lbs
Warmed up with 2hrs BJJ at the academy. Then 2 rounds of Janda situps, KB lizard crawls, and KB good mornings, before I went on wwith the WOD. Will get a couple of 2pd KBs when I go to the RKC cert at the end of this month. Will practic the RKC snatch test tomorrow before the WOD.

SquatCleans 95-105-115
FrontSquats 115-135-135
SplitJerks* 135-145-135

*about halfway between a PushPress and a SplitJerk.

calluses held, no Rhabdo. Phew!

Clean 5-5-5, 135-155-175
Front squat 5-5-5, 135-185-185
Split jerk 5-5-5, 135-155-165

Bw 155#
95lbs for all lifts..was to easy next time will add weight....

I would guess Power Cleans but these lifts are basically the Power Clean and Jerk broken into three parts.. Doing the Power Cleans and then Doing the FS seems redundant. I dont know. just my observation... especially since i havent dont it yet :)

20# across the board

cl: 135, 140, 145
fs: 135, 140, 145
sj: 135, 135, 135

BW: 184

I don't know what I was reading this morning but here's what I ended up doing.

Back squat 205lbs by 10, 9,8,8,6
Split Jerk 135lbs by 5,5,145 by 5,5, 135 by 5
OHS 95lbs by 5,5,5,5,5

Good workout none the less.

Maybe I'll give my head a shake and do todays actual WOD on THursday.

ScottH
Your undoubtedly reading
OK...I'm going to help you out.
I'm going to assume you possibly have some 'constructive' advise for Ahmik.
I want you to do 5 rounds of:
Stand in front of the mirror and reframe your opinion from negative (inexperienced, incompetant etc..) to.offering what you consider to be constructive advise for Ahmik...that is consistant with the spirit that is the Crossfit community...
So: eg.: ''Ahmik, I've found that.......''
or.... ''Wow, Ahmik, it looks like you really went after those pullups, next time you might try.......''
Go ahead... You I'm positive you can do this!
Post results tomorrow.

CF warmup x3.

Clean: 135,135,135
FS: 135,135,155
SJ: 135,135,135

Finished with a sporty 2k row in 6:54.

clean 95,115,135
squat 115,135,155
split jerk 75,95,120

When I wiped down the whiteboard this morning
after the seminar- I remembered the quality of the people drawn to CrossFit- always humbling. I am only sorry that it didn't last longer. Coach & Lauren Thanks for the opportunity !

My own hideous creation today
4 rounds
20 Bear Complex
20 D Ball
20 Pullups
no one liked it much- I think it's a keeper !

264lbs for all 9 sets
had to do the jerks from behind the neck
jerks after front squats...evil

95 lbs. all around, working on form & trying to recover from lower back injury.

if a few little rips indicated "inexperience,lack of knowledge and incompetence" then sports like gymnastics and rock climbing would cease to exist.

sorry to keep it going, but what an asinine comment.
nice work on the 30 ahmik.

tried to focus more on technique as these are all pretty new to me.
Squat Clean (80% of the time at least dipping to parallel) 40kg,40kg,45kg
FS - 45kg,50kg,50kg
PP - 45kg,45kg,50kg
SPJ - 20kg,20kg,20kg
added the PP for the workout then went to bar alone to practice the SPJ
Core workout after

Clean 5-5-5 (115#/135#/155#) finished @ 91% of 1RM of 170#
Front squat 5-5-5 (155#/175#/185#) finished @ 84% of 1RM of 220#
Split jerk 5-5-5 (115#/115#/115#) finished @ 71% of 1RM of 160#

10min rest and then tried...
4 rounds for time of:
24" box jumps, 15 reps
pull-ups, 15 reps
push-ups, 15 reps
TOTAL TIME=10:40 (2:00/2:40/3:05/2:56)
fun!

264 lbs for all sets, damn Josh Everett you Crossfit elite are freaking strong.

BW:150
CF WU x3

Cleans 115-115-115 about 90 seconds between all sets.
Front Squats 155-155-155 ( nice and deep)
Split Jerks 95-95-95
Still learning form on Cleans and Jerks, once I get the form down wieght will go up.

L-Sit practice 15 second hold, 10 second hold, 8 second hold.

Getting better,
Squat Cleans 95, 95, 95 for 5 reps, still working on form
front squats 135, 135, 135 felt, continue working on form
split jerks 95 x 5, 135 x 5, 155 x 3 pausing too long between reps

cleans 135 x 5 /155 x 5 /175 x 5
front squat 155 x 5 /175x x5 /195 x 5
split jerk 135 x 5 /145 x 5 /155 x 5

Saw the hands in person today..they dont look too bad. Thanks for the workout, it keeps on getting better...now where is my icy hot??

A little under the weather today, so no WOD for me.

I'm sorry for beating a dead horse--but if I took time off jujitsu and Muay Thai every time I got a boo boo I would make to class maybe once a month. Ahmik in the man IMHO and a little mental toughening never hurt anyone.

I love the fact that the admins are committed to keeping this place positive and supportive. Great job.

You think those hands look bad after working out.
You should have seen my hands last tuesday, they were much worse! I definitely give the guy credit not stopping til you complete the work out. Same with me. Way to put out Dr. Jones! Blood given dedication to Crossfit.

Hand-owies make me angry! ROAR, ME SMASH!

People are awesome.

-D.

Clean: 145/165/165
FS: 185/195/205
Split Jerk: 155/165/175

Matt G.: Good to see you posting again, brother.

Brian Mulvaney: Thank you for stopping the insanity.

Ahmik: My hat's off to your dedication to fitness and your refusal to stoop to the level of those who have nothing better to do than criticize.

Got to let go man! Into the grinder you go... Outstanding!
That's the best way to learn the kip. Just do it!
mh

SC: 135,165,195
FS: 175,205,225
SJ: 175,205,225

Clean 5-5-5
Front squat 5-5-5
Split jerk 5-5-5

Clean: 50kg, 52.5kg, 55kg
Front squat: 65kg, 70kg, 70kg
Split jerk: 30kg, 40kg, 45kg

First time ever doing the Split jerk - I liked it, lots of fun. Can't believe I haven't tried this Olympic lifting stuff more seriously sooner. Went light though to get used to the movement. I checked out the slide show and especially appreciated the instruction on sliding the feet forward. I wouldn't have thought about it until I was in the middle of the movement. Probably wouldn't have been a big deal with such light weight, but it's nice to know how to do it correctly from the beginning.

BW=150#

Clean
5 x 50 kg
5 x 50 kg
5 x 55 kg

FS
5 x 135#
5 x 145#
5 x 155#

SJ
5 x 50 kg
5 x 50 kg
5 x 50 kg

Way to go, Doc. There is nothing so motivating as having the bar slick from your own blood. Not an experience to have often, but once you've been there, it changes your perspective on your own limitations.

Clean
3-1-1 @ 125#
5 @ 100#
5 @ 100#
Front Squat
5 @ 100#
5 @ 110#
5 @ 115#
Split Jerk
2-2-1 @ 115#
5 @ 100#
5 @ 110#

All weights are approximate due to my mix and match set of bar and plates.

SC:
145x5/145x5/145x5
FS:
145x5/125x5/125x5 My form sucked so I dropped weight in order to do it right.
SJ:
105x5/105x5/105x5

This last one (Split Jerks) killed me. Never having done it before I was expecting to drop the admittedly light weight on my own head because of balance and coordination issues. I'll take this time to recommend always going with light weight if your not practiced at the exercise, motivation and pride notwithstanding.

Crossfit Va. Team Ruthless

First of all-welcome back Matt G.(don't let this guy discourage you from posting on the comments section)

ScottH-those hands look like mine after 30 bar musle ups(didn't miss a w/o),try not to bash fellow CF'rs-we are here to support one another

enough of that-to the WOD

squat cleans 95x5,135x5,145x5
front squats 135x5,185x5,195x5
split jerks 135x5,165x5,165x5

JeffT

Tuesday 050920

Clean 5-5-5 [185, 185, 185]
Front squat 5-5-5 [135, 115, 115]
Split jerk 5-5-5 [115, 115, 135]

completed all sets...

50-60-50
60-60-60
60x3-50-50 kg

Clean: 75/90/95
FS: 115/115/115
SJ: 75/80/80

squat clean 115-135-155
front squat 155- 165-185 (clean 1st rep rack 5th)
split jerk 135-135-135 (clean jerk 1st rep rack 5th)

left wrist injury major weakness on splits.

Thanks Coach and Lauren and all involved for by far the best FITNESS weekend in the country!

Defiently not my best performance today... oh well just leaves room for improvement next time..

squat cleans: 75, 80, 80
front squat: 95, 100, 100
split jerk: 75, 85, 90

Thanks Sue, without your post I wouldn't have had a starting point, also, good job!

Executed as follows:
-Clean @ 65, 95, 100lbs.
-Front squat @ 95, 115, 165lbs.
-Split jerk @ 95, 115, 115lbs.
-Also did 4 sets of ~20" box jumps, sit-ups and assosted HSPUs.
-Warm-up of 2 x 1-1 hoops games.

As rx'ed:

BW: 205lbs.
Cleans: 3x5 @ 205lbs
Front Squats: 3x5 @ 225lbs
Split Jerks: 3x5 @ 185lbs.

Felt good up until the jerks. Legs screaming, had no energy left...perfect for a CF finish.

Just a question, is there an age requirement for joining a CF gym or becoming CF certified?

Tim:

1- No.
2- Attend a cert.

WOD-

BTW= 150
Squat Cleans (touch and go) 115,125 & 135
Front Squat 145,155 & 165
Split Jerk 135, 145 & 155

Probably could/should have gone a little heavier on everything.

-D.

Hi all,
Workout as follows (prefaced by saying we combined clean and jerk because we are quite familiar with lifts).

Lisa CJ (ALL WEIGHT IN KILOS)35x3, 45x2, 55x1, 65x1x12 and Squat 85x5x3. Bdw. 59 kilos.

Jon CJ (ALL WEIGHT IN KILOS)60x3, 80x2, 90x2, 100x1x15 and squat 125x5x2. Bdw. 81.6 kilos. Duration (incuding warm-up w/bar) 50:00.

Comment: injury happens...

hey scott h. my rips happened climbing up ropes at sere school and i am by no way inexpierenced( was mountain ranger instructor) it happens got to push yourself. so how do you stand? pushed yourself lately?

kepp it up matt g

...with the lifts).

RUN: LPS-Lincoln Park (4 sets Stairs) 45.27min

Clean&Jerk@115 10-10-10
Squats@165: 10-10-10
55lb DB Snatch 10-10-10 each arm

Clean - 165/185/195
Squat - 205/205/215
Split - 185/185/195

Clean - 135, 155, 175
Squat - 175, 185, 205
Split - 135, 145, 155

squat clean 95, 105, 115 (these were more like sets of 5 singles, and I was getting light-headed even doing that, don't know what was going on but the rest of it went better)
front squat 115, 125, 135 (straight sets of 5)
split jerk 115, 125 (4 + 1), 120
BW 165

squat cleans: 95 lbs, good form...front squat: 95 lbs then to 135 lbs, again on the form...split jerks: 45-65-75, first time doing these, really fun lift

B/w 78.9kg, B/f: 13.6%.

Clean, 50*5, 55*5, 57.5*5;
Front squat 57.5*5, 57.5*5, 60*5; and
Split squat 60*3,57.5*2; 57.5*5, 57.5*4, 50*1.

Clean 125-135-135
Front Squat 135-155-165
Split Jerk **POP**

I've been in denial about some shoulder pain for the past two weeks. No denying it today. On the first split jerk felt a very sharp pain on the top of my right shoulder, so I dropped the weight immediately. Damn! this had been a great week for me.

Mike Donnelly

those hands do nothing except show me inexperience,lack of knowledge and incompetence"
-Scott H.

Wrong. Wrong. Wrong.
Whoever it was that got the 30 pull-ups.......good on ya dude! I have no doubt you will just suck up the pain & not miss a single WOD. There is nothing wrong with going so hard on the pull-up bar that you tear some skin.........trust me!

Cleans 45, 95, 135 x5
Fronts 45, 95, 135 x5
Split PP 45, 135, 155 x5

Rode in the track stand on both ends for 20 minutes each.

BW = 165#
squat cleans x 5: 155#/165#/185#
front squats x 5: 185#/185#/185#
split jerks x 5: 155#/165#/165#

post-wod
C2 row 5000m time = 20:10

feeling worn out today - need more sleep. o-lifts are backsliding.

Dead lift 125/155/185
Squat cleans 115/125/135
Split jerk 85/90/95

I don't know at what point on the way to the gym that I confused dead lift with front squats but it still ended up being a good work-out anyhow.

Squat cleans 115,125,135

Front squat 135,145,155

Push jerk 95,105,115

Bodyweight 162 lbs

Cool picture Ahmik! I'll bet you shave those caluses, tape or wear gloves next time, I've done stuff like that as well...

cleans 185x5,5,5,
FS 185x5,5,5
Jerk185x5,5,5

OHS 135/155/175/185/155x5,5,5,5,5,5
pullups
40lbx8
60 x 5
70 x 3
90 x 1

40# across the board
cleans 6, 6, 6
FS 6, 6, 6
jerks 6, 6, 6

Also CFWU x4

I have a question about the Jerks though. Is your back knee supposed to touch the ground like with a lunge? Or is your back leg supposed to be out at a ~60degree angle?

Back still tweaked from yesterday's squat cleans, so did "Lynne" instead:

Bench Press BWT (160), 5 sets, 51 reps
Pullups, 5 sets, 61 reps

Kelly and Lynne - CONGRATS!!!

I had the pleasure of meeting Chris and his Clubbell Crew last month for a seminar - they are a great bunch of people!

FYI there is another event coming up Oct 22 http://www.njclubbell.com/CSTCarnival/

Time to make up the 5k...

Thanks!

clean 115, 135, 155 (3,2)
fs 115, 135, 155 Could have used more
split jerk 115, 125, 115 first time form needs work

Cleans: 95, 135, 145
FS: 135, 135, 145
Jerk: 105, 135, 135

Morning, OLAD, rows
6 sets of 3, 180lbs

Afternoon, Max effort cleans
245 for 1
250 for 3
235 for 2
240 for 3
245 once again for a single.

Very good lifts for me

Steveo

power cleans 135x5,155x5,155x5 (next time 135)
front squats 135x5, 155x5, 185x5
subbed push press floor was wet(2)135x5

Nice job, Ahmik

Squat cleans: 115, 125, 135
Front squats: 135, 145, 150
Split jerk: 115, 125, 125

Could have gone a touch heavier but still trying to get used to the wooden shoes. Felt pretty good. Worked out with a friend who is just getting introduced to CF. I expect him to be doing clapping pullups in no time.

Tariq

on a related though lighter note, i was bored at work yesterday so i started working at my callouses w/ a thumbtack. definitely went too deep, but my blood in no way shows dedication. oh, and no week off for me either. nice work on 30 pullups, Ahmik.

cfwu x3

WOD:
PC: 135/135/135...PC bc i didnt want to fall into full squat
FS: 135/135/135...below parallel but not ATG bc A is still healing
SJ: 115/115/135...not very good at splits but felt pretty solid and probably shouldve gone heavier

Post-WOD:
5 rounds for time of:
40# DB swings, 20 reps
20 pushups
time: 6:52

run practice later.

All I have to say about Ahmik's hands is... I wish I could do 30 pull-ups.

clean : 175
front squat : 205
split jerk : 175

Did this today:
With a continuously running clock do one pull-up the first minute......

17 Rounds

2 rounds of
800 M
30 hyperextensions

All reps with 95 lb. Working on technique. Stll a bit jet lagged and beat up after seminar.

i started thinking about the ripped callouses in relation to the song lyrics posted today...im guessing they were posted together on purpose. every CrossFitter pushes himself (or herself) beyond what he thought were his limits. eventually its time to move on to the bigger room. this is the micro level we experience individually, but the lyrics also apply well to CrossFit on a macro level.

i also enjoy the fact that you never hear whining from the women of CrossFit...they just do the workouts and support each other...not an obstinate, cry baby among them.

Clean: 95/95/95

Front Squat: 95/115/135

Split Jerk: 95/105/115

I remember that "little room" fondly, I miss it sometimes.

Clean 85/75/75
Front Squat 95/95/95
Split Jerk 55/75

153/163/177
153/173/183
133/143/148

Power Clean 45/47.2/50 Kg
Front Squat 45/47.2/50 Kg
Split Jerk 45/47.2/50 Kg

Dave: clean-95, 115, 125#
F.squat-125, 135, 145#
S. jerk-125, 125, 130#
Vanessa: clean-65, 75, 85#
F.squat-85, 95, 115#
S. jerk-45, 55, 65#
Sarah: clean-25, 25, 25#
F.squat-45, 45, 55#
S. jerk-25, 25, 25#
Evan: clean-95, 95, 95#
F.squat-95, 115, 115#
S. jerk-95, 95, 95#

Power Clean 155/155/155
Front Squat 135/135/135
Split Jerk 155/155/155

still trying to figure out the best way to rack the Front Squats...

As RX'd
Clean 5@135 5@155 5@175
FS 5@135 5@155 5@185
SJ 3x5@135

Jump ropes to warm up and cool down. Tied a PR with 7 consec HSPUs BW 205.

Hey guys,
Something I picked up from my Powerlifting days - A Callous shaver.

In my experience, works the best, use it right after a shower - make sure it is a shaver with blade not a cheese grater or stone.

That being said, I still always rip something when I truly 'sell out'.

I hope this helps some folks.

Kudos’ to everyone who pushes their own personal comfort level on a daily basis.

modified:
DL: 8-6-4 x 245
OHS: 10-9-8 x bar (!)
BP: 5-10 185 trying to work up from pitiful
Bsquat: 8-6-4 x 135
heavy bag x 1 min
Clean: 10x135
heavy bag x 1 min
SDHP: 5-5 x 95
Sneaked my four-year-old son into the gym today - not the first time. He went to work w/ wooden rod (dowel?). But a talker (of course) - it's excellent for practicing being cool under some pressure!

Inspiring hands, Sir Doc.

Cleans: 1: 135, 2: 155 for three, dropped to 145 for last two. 3: 145.

Comments, 155# was horrific.

Front Squat: 1: 95, 2: 115, 3: 135

Comments: 95# too light, but great form. 135# was good weight, but I probably could have done a little bit more; maybe 155#?

Split Jerks: 1: 135, 2: 155 for two, dropped to 135 for last three. 3: 135

Comments: 135 is just fine for now. 155 was horrific form.

Squat cleans: 50/55/60
Front squats: 60/65/70
Split jerks: 55/55/55

Squat cleans 5x135, 5 x 155, 5 x 175
Front squats 5 x 135, 5 x 175, 5 x 195
Split jerks 5 x 135, 5 x 145, 5 x 155

Then did 4 single muscle ups with a 20 lb vest, the 16 pullups with the same vest. Hands are still good.

Clean: 40lbs dumbbells, 75lbs, 75lbs (felt very weak on these, usually can do better).
FS: 105, 125, 145
SJ: 105, 105, 115

I have no idea why my clean ability has decreased so drastically so suddenly. Ever since I cam eback to college, barbell cleans have been nigh impossible.

95lbs all around, yeah not much intensity but good form for a solid foundation...

Way to put out Ahmik! and I am proud to work for you.

wally

BW: 115#
45/55/65
65/85/95
45/55/65

First time with split-jerks. Tougher than they look! Weights still low all around in favor of getting form down.

Cleans: 3 x 5 reps with 115lbs
Front Squats: 5 x 115lbs, 5 x 135lbs, 5 x 155lbs
Split Jerks: 3 X 5 reps with 115lbs

For the cleans the first 3 reps were power cleans. On the third power clean I did a front squat as soon as the weight was racked, all the rest after that were squat cleans. I guess confidence was just lacking as this is the first time I attempted full squat cleans with more than 95lbs. Form still sloppy though.

Front squats were OK if a little light. Still getting used to this one.

The split jerks were ugly. First time doing them for reps. Shoulda went lighter.

Found this WO kinda hard on the wrists. Hopefully they (wrists) will strengthen and get more flexible as time goes bye.

Clean: (full squat clean from ground) 185lb. all 3 rounds

Front Squat: 205lb. all 3 rounds

Split Jerk: 165lb. all 3 rounds

I really need to work on my split jerk. My long term goal is 250lb.

Greg

Clean 115-5, 120-5, 130-5
Front squat 135-5, 155-5, 175-5
Split jerk 95-5, 105-5, 110-5
I think I could of gone a bit heavier on all but the cleans.
15 minutes stretching.
3 rounds for a time of:
10 pull-ups
30 second handstand
Time 3:37

Did WOD for Friday 050916 and Monday 050919

CFWU x 3 (Modified - No Pull-Ups & Dips)

WOD Friday 050916 = 10 minutes + 5 for a Total of 60 Pull-Ups

then did

WOD for Monday 050919 = Run 5K = 26:34

cleans-125,135,145
front squats-125,135,145
split jerk-45,75,95

Ediddy, oh, we're obstinate alright. We _refuse_ to be beaten down by a workout. Especially when our "brothers" are so confident in us.

Sorta like Ahmik not letting those blisters stop him from getting his PR. He knew we'd all support him even if he bled a little for it.

:)

Team Ruthless
1. Ashley(bwt. 135)
Cleans:5/95, 5/115, 5/120
Front Squat: 5/95, 5/115, 5/135
Split Jerks: 5/95, 5/115, 5/135
2. Dino(bwt. 189)
Cleans: 5/185, 5/205, 5/225
Front Squats: 5/225, 5/275, 5/315
Split Jerks: 5/135, 5/185, 5/225

we (crosstfitnyc) did it as a compound
trhee sets of five reps of squat clean, into front squat, into puch press

5@96
5@115
5@135

Cleans:
135x5
180x5
155x5
155x5
175x5

Front squats:
45x5
45x5
65x5
85x5
135x5

Split Jerks:
135x5 all rounds

Did Elizabeth yesterday so my shoulders were screaming through this work out. Felt awsome. I never thought I'd welcome the pain like I do with CF now. Thank you Coach and everyone else involved in getting this data to us. Its changed my life.

Did power cleans. I really need help on getting my form down with these cleans. Can anyone point me in a good direction for a thorough break down?

First time doing split jerks so I kept the weight steady as I got used to them. About 1/2 way through round 2 I started to get the coordination down.

Cleans (5x each): 95#-95#-95#
Front Squats (5x each): 95#-105#-105#
Split Jerks (5x each): 95#-95#-95#
(had to clean the beginning of each set - no rack)
BW 155#

First time with these excercises.

clean: 137, 127, 137
FSq: 117,127,117
Jerk: 117, 127, 107

100# for all of it. Had to take some rests though.

Group Moffett was short three people today, but the other two did a great job on the WOD. They seem to doubt their ability to complete most if not all the difficult exercises. Great job ladies today and keep up the great work.

CFWU X3
WOD
Cleans 95-95-115
(After 1st set, realized I was useing all legs and shoulders and adjusted.That explains the shoulder issue earlier this week.)
FS 135-145(ouch...shoulder)-135
Split Jerk 95-95-115
The Split Jerks were cool, once I used my legs drive the weight more instead of my shoulders. It still caused some pian in them, but not that bad. Switched legs to see whitch felt sturdier. Enjoyed it. Ran another 5k about 2 1/2 hours prior.

squat cleans: 55/65/70
front squats: 70/70/70
split jerks: 70/70/70

warm-up: 15-12-9 OHS+ring pull-ups+ring dips

power clean 60-65-60kg
front squat 60-65-70kg
split jerk 50-55-50

All with 30kg sandbag, just very short breaks.

I enjoyed the hell outta the fact that the inexperienced, unknowledgeable, incompetant owner of those hands is a board certified MD, and looks after some of the hardest mofo's on the planet. Good on ya doc!

I'm guessing there are many out there striving for your level of incompetance.

Lynne and Kelly, First EVER Female Master of Sport. Awesome accomplishment, congratulations to you both.

I read the words to 'Little Room' and then looked back randomly at the CrossFit archives from 2001, 2002.......read the words to 'Little Room' again......looked back......

squat clean
95, 135, 175

front squat
175, 205, 245* (3 reps last round)

split jerk
95, 135, 175

Tried in AM but only got to do 2 rounds of warmup before someone else came into gym and i actually had to work.
Tried again after work
Warmed up x2 CFWU got out 5 pull ups in a row on the second round, New PR :)
Finished warm up with a bit of clean technique with the broomstick and lighter weight than into it BW 70kg

Clean 25kg-25kg-25kg/55lbs
Front squat 35kg-40kg-45kg/99lbs
Split jerk 25kg-30kg-35kg/77lbs

Me:
65 clean
65 FS
45 C&J
shoulder was bothering me, that's why the pityful weight

Tracy:
35 clean
45 FS
35 C&J

57kilos for all sets, all sets unbroken

Posting just so I don't forget---cleans
front squats
split jerks
All 70, all too easy
Jump up the weight next time

New to crossfit, still trying to find the right wieights to begin with.

clean: 135/155/170

front squat: 95/115/135

split jerk: 135/145/155

Cleans 155(5), 165(5), 175(5)
Front Squat 165(5), 185(5), 205(5)
Split jerks 165(5), 185(5), 205(5)

As Rx'd
C 135, 155, 155
FS 185, 205, 225
SJ 135, 155, 165

First Crossfit workout. Ever. Out of shape, not looking to get injured on the way back up.
Did the "official" warmup 2 rounds, sun salutations A&B instead of samson stretch.
Clean: 65,65,65
Front Squat: 65,65,65
Split Jerk: 65,65,65

135 = clean
135 front squat
135 = on split jerk (I think this was too heavy because I missed a few reps)

Sorry I'm late to the table, but here are the results:
clean- ass-to-ankles: 75, 75, 85. Worked the form
FS- a-2-a: 95, 105, 105. Coming back up. Couldn't get past 100# due to silly fear of dropping weight and disturbing the Nimrods on the pec deck.
SJ: 95, 105, 115. Shoulda, coulda, woulda gone heavier. Felt strong although the front foot sort of slid out instead of jumping.

Finished with some Amik Jones, MD grip work:
pull ups coupled with farmer's walks (80# DB's).
Good for what ails ya.

squat clean - 95*5 - 105*5 - 110*5
front squat - 115*5 - 125 * 5 - 130 * 5
split jerk - 95*5 - 105*5 - 115*5

worked on form for split jerk - probably need to videotape it. Used my new BFS bar and olympic weights - excitement of building the home gym!

Great intensity Doc Ahmik (I've done similar damage myself - now I take a pedicure board to my hands) - but here's hoping you're not a surgeon (or have surgery real soon)!! Oh, and I concur with staying away from the liquid skin - it hurts like nothing else!

Did this a day behind, as I am resting the *slight* groin pull from the 19th. Instead on the 20th I did 1hr BJJ and 1 1/2hr stand up. On the 21st(today) I did;

Clean 115-125-135
Front squat 135-185-215(rom)
Split jerk 135-155-175(form)

All sets of 5

Squat clean: 115, 135, 155 (fell out on 3rd and then finished)
Front Squat: 185, 185, 195 (felt good when I wasn't leaning forward)
Split jerk: 135, 155, 155

bw:180

clean 95#, 105#, 105#
front squat 95#, 105#, 105#
split jerk 95#, 105#, 105#

first time.

Me:
C: 80-95-105
FS: 115-115-115
SJ: 70-80-80 #

Michelle:
C: 60-60-60
FS: 60-60-60
SJ: 40-40-40 #

C: 135-165-185
FS: 135-185-205
SJ: 135-165-185

Clean: 95-105-115
Front Squat: 135-140-145
Split Jerk: 95-115-135

135, 135, 135
95, 115, 115, 115
95, 95, 95
3x12 Pull-ups

First time doing all of these, worked on form.

Squat Cleans: 95, 105, 105
Front Squat: 135, 145, 155
Split Jerk: 95, 105, 105

a2a squat cleans 135-155-165
front squats 155-175-185
split jerk 115-115-125 my weakness

I almost got a blister... That was quite scary

WU: 15 sit ups, 15 push ups, 15 squats (3 rounds)

Cleans: 45lbs-55lbs-65lbs
Front squats: 65lbs-75lbs-75lbs
Split jerks: 55lbs-65lbs-75lbs

squat cleans: 5x 95/105/115
front squat: 5x 115/125/135
split jerk: 5x 95 --these were more like push presses, so went to 45 lb. bar and did a set of those
finished with DB shoulder presses instead, 8x 35lb DBs, 5x 40 lb. DBs.

cleans are finally real cleans after that 75 rep workout; fun.
on the other hand, I feel like I can't balance well with the split jerk and so I'm afraid to put weight overhead, I think. I realize I probably shouldn't drop weights in my gym, which is limiting my willingness to put weight up.

Reminds me of problems when leading when rock climbing--so much in the head!

cfwux2

2.5 miles on a tradmill in 25 minutes

WOD
Clean 5-5-5 @95lbs
Front squat 5-5-5 @95lbs
Split jerk 5-5-5 @95lbs

had to make up the run from yesterday. I had to cycle running with walking as I felt exhausted real quickly. The lifting, done afterwards was GREAT. I finally broke parallel on the front squats which I've never done before. Tried the split jerk for the first time, and I'm not sure if I'm doing it right, so i'll have to reread on the boards the techniques.

cfwu X 3
squat cleans - 115/125/135
front squats - 135/145/155
split jerks - 95/115/115
cfwu X 3

Took way too long on rests in between sets.

40 min. ruck march/run with 50#

Did this one a day late a few hours after my "Tabata to the Core" workout posted on tomorrow's comments. Threadlock bar. BW 190

squat cleans 135/155/165 (failed at begining of 3rd set, completed entire set on 2nd attempt)

front squats 155/170/180 (only a 'negative' on the last rep of the last round)

split jerks 135/145/150 (went light on these because I need to work on form practice, lowering the bar back down safely was the hardest part).

2 days late but adding loads here to future refernce

cleans - 135, 155, 155
front suats - 155, 165, 185
split jerks - 135, 135, 135

cleans 115
front squats 115
split jerks 95

BW 159 lbs

230 lbs for all sets.

A day behind.
Clean: 135x5, Oh yea, SQUAT cleans, 115x5, 115x5
FS: 185x5, 185x5, 185x5
SJ: 115x5, 115x5, 135x5.

105/135/145, Can't wait to get up to speed with the rest of you guys.

cleans - 95, 115, 115
front suats - 95, 105, 95
split jerks - 60, 75, 85

Gina:

cleans - 50, 50, 50
front suats - 45, 50, 55
split jerks -

NTC
Clean 135 (form needs work)
Front Squat 135 (need to increase load)
Split Jerk 135 (form needs work)

Reduced effort WOD this cycle. Just part of the schedule. I'll lay it out again come Friday.

Clean: 95-95-105
FS: 110-125-135
SJ: 95-95-100

++
++

wu=run 1 mile, xf wux3 15 reps

sq clean: 75/95/95
FS: 95/95/95
SJ: 45/65/95/95/95
ab work x 4 min
HS-1 min total in air

++
++

Wear gloves?

Gloves might work for shoveling gravel but not superdynamic body weight exercises on apparatus or heavy loads.

Doc jumped on to the bar hands in OK shape. Came down jubilant with a new PR of 30 pull-ups and only after about a minute had elapsed did he realize that he "ripped" both hands.

The wounds are superficial, heal quickly, and leave a much stronger skin (callous) when completely healed. Immediately after washing with soap and water, then rinsing with cold, the dramatic visuals are lost. No big deal at all. Eventually no amount of pull-ups will repeat the wound. He'd have to do more dynamic work than kipping pull-ups to rip.

The rip is part of gymnastics. Completely unavoidable. Over time it occurs with less frequency but always looms on high output, high volume days.

Abraham Lincoln Crossfit

First weights since back spasms two weeks ago. So I took it easy.

Tom (bw 203)
Clean 95-105-115
Front Squat 95-105-115
Split Jerk 95-115-135

Squat Clean
155, 165, 165
Power Cleans 185
Front Squat 185, 195, 205
Split Jerk 135, 155, 170

Still camping in the hills, so I had to improvise.

Cleans - Single leg clubbell cleans, 35 lb CB X 5 ea. leg for two sets. Then, 100 lb. sandbag cleans 3X5

Front Squats- 5X5 100 lb sandbag.

Single leg split jerks 5X5 ea. leg w/35 lb clubbell. (done similar to DB exercise described by Coach Rut in a CF Journal last year)

Finished with 5X10 swipes w/ 35 lb Clubbell, and a couple of trips up the Bachar ladder.

Missed a week, lost 3 #, back after a bout with the crud... Fram, Fram
CFWU x 2
CL x5 135,145, 155, 170Fx2, 165 x5
FR SQ x5 135,155,165,175
SPL J x5 115,115,125

All in Kg
Problems with Right shoulder on the split jerk

50 50 50
60 62.5 70
40 50 47.5

All weights in pounds.
BW 135
CL 5x95 5x115 5x135
FS 5x125 5x145 5x165
SJ 5x115 5x115 5x125

This is my first post.

I've been doing the WOD for about three months, usually lagging behind the published WOD so that I don't need to hunt for the day's work/play at 6am when I stumble down to my basement gym. I have been having a terrible/great time doing the Rx'd workouts. Thanks, Coach, for this incredible resource.

As I'm sure is the case for everyone, CrossFit has exposed weaknesses that I had been ignoring for years. My tolerance for running is downright awful. 100m sprints? No problem, I’m pretty quick. 400m sprints. Ugh. Combined with Oly lifts? UGH. My absolute strength has never been all that great, but I’ve always consoled myself that my strength to bodyweight ratio was better than most. Well that consolation was quickly blown away by the posts I’ve seen from some of the beasts on this site. I’d never done a single straight-bar clean before I started CrossFit. I’d never even heard of a muscle-up. My proprioperception is very good… in one dimension. Put me upside down and my balance goes all to hell.

Identifying these weaknesses has been both sobering and liberating. Watching my abilities and skills improve is a lot more rewarding than falling back on the old “I’m a skinny guy by nature, and there are certain skills at which I will never excel.”

Thanks again, Coach, for generously giving of your considerable knowledge.

Death to complacency.

Felt really week today.

Cleans
135 for all 3 rounds

Front Squat
95
115
135

Split Jerk
135 for all 3 rounds.

after warmup:
Hark:
Cleans 5,5,5
135 x 5
185 x 2 (failed)
155 x 5
185 x 3

Front Squat 5,5,5
135 x 5
155 x 5
175 x 5
(still having a hard time positioning my elbows)

Split Jerk 5,5,5
Don't know how to jerk it, so push-pressed after cleaning weight to shoulders-
135 x 5
155 x 5
185 x 1 (game over... wiped)

Rick:
No show again... PUNK!!!

Cleans 5 @ 90, stopped-wrist pain
Squats 135x5, 155x5, 155x5
Split jerk 5x90, 5x135, 5x135

95x5/105x5/125x5
135x5/145x5/155x5
90x5/105x5/95x5 as Rxd

1.5 mi 12:56. slow, but gonna try to start documenting them.