October 6, 2005
Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps
Post loads to comments.
CrossFit North Carolina
"Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking."
- Ferdinand Foch
Posted by lauren at October 6, 2005 6:53 PM
Another butt-kicker...looking forward to this one!
I've been trying to work around some of the Olympic lifts over the past few weeks due to a slight bulge in an L5 that gives me tingling in my right leg. Any subs for any of these exercises?
Great quote! Looks like a great WOD as well!
Ditto Dave's comments, though I don't have the back problems. I just have no access to Olympic weights.
I can do these with PVC filled with sand...but somehow I don't think that will kick my butt. Should I just work the form and then go do some bike intervals up a steep hill or something?
"I'll take WWI Generals for $100"...
What city is lucky enough to have the new CF affiliate?
Butch in Birmingham
Where in NC is CrossFit NC?
I hate (love) the rings and after doing Cindy on the rings and yesterdays WOD, i feel like i have mini-rhabdo. rest day, i'm afraid.
Crossfit- The Cult Of The Offensive.
Do you do 3 reps of DL, 3 of FS, 3 HSC, and then 3 SJ and then repeat all of that? Or do you do all 9 reps of each exercise split into sets of 3 before starting the next?
Without a doubt...do all nine reps per exercise. Otherwise you would be forced to change out weight after each set..pain in the butt.
Just finished with the workout for Thursday.
deadlift: 255x3, 275x3, 305x3
frontsquat: 135x3, 155x3, 175x3
hangsquatclean: 135x3, 135x3, 135x3
splitjerk: 135x3, 155x3, 155x3
Thanks for info.
A very similar quote to one by famous marine Chesty Puller.
"All right, they're on our left, they're on our right, they're in front of us, they're behind us... they can't get away this time." [When Surrounded By 8 Enemy Divisions During WW2]
That one always makes me laugh but this one is an amusing one as well
"Son, if they give you any shit, level the place." Orders to a company commander.
There's a lot of Chesty Puller ones actually.
> And he was French!
> Posted by Wounded Buff at October 5, 2005 08:29 PM
And ... ?
Where in North Carolina???
ran 2 miles
cfwu x3 minus dips
deadlift: 225x3, 315x3, 315x3
frontsquat: 135x3, 185x3, 135x3
hangsquatclean: 95x3, 95x3, 95x3
splitjerk: 115x3, 115x3, 115x3
As many reps as many reps as I could do in: 1 min; 30 sec; 15 sec
Bar only (45lb)
DL: 25; 13; 9
FS: 19; 11; 6
HSC: 14; 8 ; 4
SJ: 15; 9; 5
I'm not with the NC group, but I am in Alabama...near Mobile. I travel to B'ham with work 1-2 times per month. Anyone else in the general area? ...Would love to CF with someone besides my German Shepherd from time to time.
There are some of us here at Ft Bragg that get together. If there are others who would like to get together either during the week or on a saturday post here and lets see if we can work something out.
Well, I ran 5K instead of the WOD. 30 minutes... um i'm getting ready for this marathon out here in Japan.
I put up a thread for it on the message board if anyone can offer any advice. Thanks.
DL: 3x255, 3x225, 3x205
FS: 3x60lb db x3
Crossfit NC is in Raleigh. Contact Jason Culbreth or check out the Running a Crossfit Facility message board.
Congrats, Jason and Doc. I'm looking forward to seeing the place. Looks like there's plenty of room!
That Chesty Puller comment was from the Korean War
Brand spanking new to crossfit, 220 pounds of dumb muscle. Thought I was in shape, people comment on my build, till the wife dared me to do crossfit with her. phhh, no problem I thought, sissy crossfit, I am now picking my ass off the floor from the whooping I got! Ouch, this is a real workout, count me in!!!!!!
Should have gone heavier on squats. Not much left for clean and jerks.
Can anybody give me a web site to purchase gymnastic rings so I can do those muscle ups
Rested about 2 min between sets.
DL: 160#, 210#, 250# (PR)
FS: 120#, 155#, 190# (PR)
HSC: 100#, 125#, 150# (PR)
SJ: 100#, 130#, 155# - 150# - 145# F -> 140# x 2 140# F
Last set of DLs was perhaps too light. Previous recorded PR was 230#, but that was likely after one of those 10 x 1 rep WoDs. Form felt clean and stable, so i figure i might have made 260# or 270# without a real problem.
FS went up by 5# and felt pretty clean. Might have been able to push it to 10# total. Next time.
HSC went up 15# and felt pretty good. On the last set, however, i noticed that i had probably been bending my arms too early and the loss of momentum on the bar was quite apparent. Had to really dive under it to catch it, but managed to do so without much of a problem. Need to do more work with the wooden dowel.
Not sure what happened in the last set of split jerks. 130# went up, seemingly without a problem, but even 140# was too much for 3 reps (mind you, i probably lost a bit of juice working down from 155#). i think the problem was twofold. First, i was not locking my left arm out all the way. Second, i didn't have the nuggets to really go for it with a heavier weight -- no safe place / way to bail (metal plates and a concrete floor). CrossFit Toronto is coming along, so i will have the mats and bumper plates to push limits shortly. Really looking forward to seeing how much i can heave about when i don't have to worry about missing the lift.
The muscle-ups are definitely a "power to weight ratio" thing for me right now.
I mean, you gotta get atleast one before you can start working on your technique. :)
DL 115x3, 135x3, 205x3 Could have gone heavier
FS 115x3, 135x3, 135x3 no squat rack had to clean it. Not real strong with cleans.
HSC 115x3, 115x3 almost dumped twice, 115x3 better.
SJ 115x3, 115x3 115x3
I really need some help with these lifts. I see some Digital Coaching in my future.
boo....the Rec club on base is closed for repair until tuesday...URGH! I was so looking forward to this WOD too...now all i have to do is find a gym and con a free pass out of them.
deadlift: 385x3, 400x3, 400x3
front squat: 185x3, 205x3, 205x3
hang squat clean: 115x3, 125x3, 125x3
split jerk: 135x3, 140x3, 140x3
Ahh there is something about this type of workout that make you want to grunt and beat your chest like a silver back gorilla. especialy when all the other gorillas in the gym look at you in unbelief and ahhh.
On a some what more sobering note, has anyone else heard of these idiots protesting at the funnerals of fallen soldiers with signs reading "Thank god for I.E.D.s." That is just flat disgusting. To quote a class mate (an army ranger) "I hope they cremate the bodies of those protestors when they die, because they don't deserve the ground, which has excepted better men then they will ever hope to be".
DL: 225 245 275
FS: 135 155 175
HSC: 115 115 125
SJ: 115 125 135
Reed, well put about this workout. I am just getting back into the Crossfit routine, but I guess that makes it especially pertinant that while everyone was giving me weird looks at the gym, I felt like I wanted to rip out of my shirt and beat my chest. Today felt good, I just can't wait until I get into the swing of things and it feels great.
FYI: The Army just released a new protein bar designed for the soldiers called "HOOAH!". http://www.hooahbar.com It not only tastes good but was created to eliminate the energy high then energy low you usually would get. It gives you a steady amount of energy rather than the typical spike and crash. Also, "a portion of the proceeds from each bar helps fund government research that improves soldier safety, diet, and quality of life." I am no soldier (although I do work on an Army base, Picatinny Arsenal in NJ), but the little things do add up.
That is terrible...did you see that news clip of this guy Michael Crook on Hannity and Colmes saying that military personnel are overpaid his website was named like...forsakethetroops.net or something crazy like that. Calls them scumbags and all kinds of things. I don't agree much with Hannity and Colmes but if you watch the video clip, they tear this kid up.
Maybe someone can get me some advise concerning yesterday's WOD. Muscle -ups...I can bang out many ring dips, I can efficiently pull to the ring...I having problems snapping around from the pull -up to the dip position. Any advise would be great...
Semper Fi All.
What with Foch not referencing Chesty Puller for the quote? Do we need to go into a history lesson.
DL 265, 295, 285
FS 185, 205, 205
Hang squat clean 135, 135, 135 I am s-l-o-w getting under the bar.
Split jerk 155, 155, 155
DL 155, 155, 175
FS 115, 135, 145
HSC 115, 125 (new 1 rep PR), 135(new 1 rep PR)
SJ 135X1, 115x2, 115, 115 (I had nothing left)
I'm in the Army's Honor Guard, aka the Old Guard and we had an issue in Arlington National Cemetary with protestors. I've never seen such audacity in my entire life. I wouldn't disgrace anyone's funeral, even my worst enemies.
d/l 3reps x3sets 205-205-205
front squat from ground to chest ass to ankles
135 135 145 3x3
hsc 115 115 125 3x3
split jerk 125 135 135 3x3
Today makes 7 weeks working CF. Still " getting started " but making progress and enjoying it. Feeling stronger everyday. My wife is noticing it.
Grave -- thanks for doing your job, try to not let a few nutballs get under your skin. They represent little more than empty noise.
I did four sets of 3 because I forgot to double check the WOD when I woke up. Good for me.
DL: 65x3, 95x3, 115x2 & 105x1, 105x3
FS: 65x3, 75x3, 75x3, 75x3
HSC: 40x3, 45x3 (PR), 45x3, 45x3
SJ: 45x3 (PR), 45x3, 45x3, 45x3
My form needs work on the HSC now that I have gone from using a barbell to the olympic bar. I am proud that I had two PRs today.
DL: 225,275,295 + 345 for 1
FS: 155, 165, 175
HSC: 135,115,115 -> i *totally* suck at these, a lot more practice w/ pvc needed.
SJ: 135, 145, 145
Team Ruthless Crossfit Va.
SJ-95x3 for 3sets(worked on speed of exercise and form)
good combination of exercises
"You're surrounded, Major."
"We're paratroopers, Captain, We're supposed to be surrounded."
-Maj. Richard Winters,
101 ABDiv. US Army (Ret.)
Band of Brothers
deadlift - 90kg
f/squat - 50kg
hsc - 50kg
split jerk - 50kg
sprint to gym and back
3 x 3min rounds bagwork w/up
Those bastards with the signs are the disciples of the Westboro Baptist Church in Kansas, headed by Fred Phelps, previously famous for carring "God Hates Fags" signs at the funeral of Matthew Sheperd in Wyoming, and others. He is a foul hatemonger above all others. His rationale for this latest round of stunts is that resistance in Iraq (and Hurricance Katrina, amongst other things) are God's punishment on the US for harboring homosexuals. Considering I'm involved in an event which could quite possibly draw his personal attention, I'll be sure to give him a big F*** you from the CF crowd ;-)
DL 3 x 255
FS 3 x 145(no rack limited by what I can power clean)
HSC 3 x 45, 10 x 45 suck at these need practice just worked form
SJ 3 x 145 little sloppy towards the end
Sets of 3:
DL 275, 275, 275
FS 115, 135, 145
HSC 95, 95, 95
SJ 115, 115, 115
Don't know what was up with the split jerk today, usually I can do more. Maybe all the thrusters yesterday.
I used to post on a few fitness forums including some very well known ones but after awhile half the posts were fitness and the rest .well you know what I mean. Opinions - great ,but this is Crossfit and to me that sounds like one thing and it aint politics!!
OH Squats w/45#bbl:
DL: 185, 205, 225
FS: 155, 175, 185 (only hit 2 reps @ 185)
HCS: 95, 115, 135 (Easy weight, working catch)
SJ: 135, 155, 165 (only hit 2 r @ 165)
First Post to comments. Been Crossfitting for about 1 month. Looks like my deadlift's lagging in comparison to the other's posts. Can't praise the site enough. I've done everything from bodybuilding to triathalon's and marathons. Absolutely convinced this is the best fitness program around. I've been trying to balance aerobic and anaerobic fitness for years with progress in one always coming at the cost of the other. Problem solved. Thanks, Crossfit.
Do you switch legs on the jerks? Do you bring your right leg out front on one, then left, then right? Or is it 3 left, 3 right = 3reps?
Or can you just do the whole thing with whichever leg you want?
CF warm-up x 2
DL 185, 225, 245
FS 135, 145, 155
HSC 95, 115, 135
SJ 135, 145, 155
finished with some ring dips
No split jerk due to shoulder injury. I can't support weight overhead right now.
Squat 165-185-215 sets of 5
Hang squat clean 115-115-115
Split Jerk 95-95-95
Don't feel at all comfortable doing front squats. I can't seem to get my elbows in front of the bar; they end up being right below. I ended up doing regular squats instead.
I don't feel competent on O lifts so I kept the weight fairly low. Unfortunately this results in my workout not being as beneficial as it should be. Time for a lesson.
Time 17:40 w/ 35lbs DB thrusters & 3pull/dip = 1 MU conversion.
Deadlift 3-3-3 reps
Warm-up 135, 225. Working sets with 245
Front squat 3-3-3 reps
Warm-up 135. Working sets 135, 155, 175
Hang squat clean 3-3-3 reps
Warm-up bar. Working sets 135.
Split Jerk 3-3-3 reps
Warm-up bar. Working sets 135, 155, 155
Abs with the dyno ball.
FS: 65-85-105 -- these were way too easy, meaning that i have improved in some capacity since last time
HSC: 55-75-75 -- had trouble getting my squat low enough
workout felt good, left the depsit on my collarbone feeling a little sore
Today was supposed to simply be a Max effort Standing/military press day, then I saw todays workout and couldnt resist.
Hang squat clean
Enjoyed the difference in these workouts. The D.L.'s and F.S., being basically a slow movement, while the H.S.C. and S.J. very much an explosive movement.
Then two hour later.
Very nice day for me, thanks
When and where are the Bragg CFers meeting?
Deadlift 3x (3x 285#) 1RM=330#
Front squat 3x 155#/3x 175#/3x 185# 1RM=220#
Hang squat clean 3x (3x 115#)
Split Jerk 3x 115#/3x 125#/3x 125# 1RM=160#
"I've got 'em right where I want 'em...surrounded from the inside!"
Jerry "Mad Dog" Shriver SOG 1-0
DL - 225/245/265
FS - 225/235/235
HS - 165/185/205
SJ - 185/205/225
Hello Crossfit, my name is Corey, I'm a Corpsman been in for about 5 years, plan on getting out to play college football, problem was I would never keep up with my routine. Never knew what to eat in nutrition. One of my Marines was telling me about crossfit.com and I'm going to take a shot at it. The routine always changes and all I have to do is look up on the internet before I go workout in the morning. With that said you have sets and reps for each exercise, How do I know where to start with the weight, and do you also have a nutrition plan for certain sports, activities, etc. I'm experienced in weightlifting and I was just wondering where should I start off with my 1 rep max or what??
Thank You Crossfit
HM3 Corey M. Key
BW: 195# but im like 20%bf...
Deadlifts: 115#, 115#, 125#
Front Squats: 75#, 95#, 95#
HSC: 65#, 75#, 70#
Split Jerk: 70#, 75#, 75#
These are all vast improvements from the last time.
I did this in gym class, and the substitute coach we had wouldn't let me or the other guys in there put weight overhead today =(. I also was able to do the exercises one after another due to multiple lift stations.
I just repped the hangs for five, because I executed my first proper split hang clean today. =)
Grave- Keep up the good work. Don't let the morons get to you.
BW = 200
DL: 225, 275, 315
FS: 185, 205, 215
HSC: 155, 185, 205
SJ: 165, 175, 185
this is a bit late, but w/ the split jerk, you must first find your dominate leg (which will go out front). do this by standing w/ your feet together. lean forward until you lose balance. the foot that you step forward w/ to catch yourself will be the front foot for your split jerks. i think the consensus is to always split jerk w/ the same foot forward, and one rep is one jerk not one jerk per forward foot (so not L+R=1).
check out the Message Boards. tons of info over there, so be sure to use the Search function liberally. as for nutrition, go w/ the Zone...its the CrossFit standard for performance nutrition. as for choosing weights, on days like this you want to max what you can for the amount of reps. this is very subjective so youll know what you can handle better than anyone else. also, keeping a log might help since your just starting. on other days where youre doing rounds or various exercises for a number of reps, scale the weight for the movements to something reasonable for you in the knowledge that most CrossFitters dont necessarily complete all the reps in a single set. break it up to something manageable but dont make it too easy...its a bit of a balance. and dont fret too much in the beginning...youll get the feel for it as you go. consistency before intensity.
HSC: 135/145/155...getting under was cake...FSing back up was the limiting factor
SJ: 155/155/155...lowering the weight sucked
30, 20, 10 reps of the triplet:
50# DB swing
time: 12:33...fun...maybe more reps if i ever do this one again.
Deadlift 225 all sets
Front Squat 185 all sets
Hang Squat Clean 135-135-145
Split Jerk 135-145-155
DL - 185, 225, 245
FS - 115 X 3
Ran out of time.
DL - 245 x 3 x 3
FS - 135 x 3 x 3
HSC - 115 x 3 x 3
SC - 115 x 3 x 3
Front Squat- 135-155-170
Hang Squat Clean- 135-140-145
Split Jerk- 145-150-155
Limiting factors were my manky right wrist and a limited ROM in my left knee, but both are getting MUCH better. Fun workout!
Oh yeah, and bodyweight 168
Front squat 185/205/225
Hang squat clean 115/135/155
Split Jerk 135/155/165
Great work out!!
DL: 165, 225, 265
FS: 135, 155, 165 (tried 185- poor form though)
HSC: 95, 105, 115
SJ: 95, 115, 135
Before I post the workout, I have to mention the results my wife Lisa has experienced with our evolution to this type of training.
For the past three months, she has not stepped on the scale to check bdw. I have have noticed how muscular she has become (beyond her fairly high level of musce mass to begin with). For a few weeks I have commented to her how powerful she appears.
Yesterday I asked her step on the scale. She did. Her weight is two kilos heavier than before. I then measured her arms and legs relaxed. The result: one and a quarter inch increase in arm size and one and a half increase in her leg size.
She is a bundle of fast twitch muscle fiber for sure! I have a greater proportion of slow twitch muscle fiber than she. Darn...
Workout as follows
Lisa CJ (warm-up for the DL; all weight in kilos) 45 (99#'s)x3, 55 (121#'s)x3, 65 (138#'s)x3. Then, DL 85 (178#'s)x3, 95 (209#'s)x3, 100 (220)x3. Bdw. 62 kilos.
Jon CJ ( all weight in kilos; I know. I'm being redundant)70x3, 90x3, 100x3. Then, DL 140x3, 165x3, 180x3. Nervous system is "Spent". Bdw. 80 kilos.
Gonna post w/o looking at others' loads...
15 x 185 benchpress
3 x 1 min. heavy bag
DL PR since a year ago when I killed my lower back. Much better now thanks to CF ('virtual' shoveling was this week's highlight for me, so far!)
Deadlift 3 x 225 3 x 315 3 x 365
Front squat 3 x 165 3 x 205 1 x 235 2 x 225
HSC 3 x 135 3 x 155 3 x 185
Splitjerk 3 x 145 3 x 165 3 x 200
two new folks at Crossfit Boulder Creek so we just worked form on the four exercises and added some abmat work. Got to talk a lot about crossfit fitness during the workout. Seemed like they will be back.
Did cleans during school. First set did 225# for 3(PR), last 2 sets did 235# for 3 (another PR!). Used about all of my energy for these though, because by the time I went to workout after school, I was toast...
- DL: 2,1 reps @ 365#, 2x3 @ 315#
- FS: (OMG!)bottomed out at 245#, moved down to 185# and did 3x3. That was really difficult.
- SJ: 3x3 @ 185#
BW: 205#. I think the cleans were what killed me because I had absolutely no energy for the rest of the lifts.
Didn't post yesterday, but yesterday's wod kicked my butt! Don't have rings and therefore didn't do muscleups, not that I could anyway. So i did 2 pullups and 2 dips to sub for muscle ups. All sets of thrusters, pullups and dips were broken, though at the end I was doing 18 dips in a row. That made me reasonably pleased.
Today was much better:
DL 225x3, 245x3, 245x3
FS 205x3x3 (PR)
HSC 135x3, 145x3x2
SJ 95x3, 105x3, 115x3
Front squat was strong, and the olympic stuff, while not pr's by any measre, were remarkabley easy. I was in a regular gym and hadn't done any oly stuff inquite some time, so I started way lower that I should have. I didn't expect the bar to move so fast! This crossfit stuff is starting to work! Thank you!
DL's - 225, 275, 325
FS - 185, 205, 225
HSC - 135, 155, 185
SJ - 95, 115, 135 - still working on tech with these.
Nice workout today, didn't feel like puking after....
"Its okay Steve, theres only 6 of them, we can take'em"
Words spoken to me one night by a friend.
At a social event one evening, things got a little out of hand. Clarity was imminent, so I launched a pre-emptive strike. The fella went to sleep for several minutes. Needless to say, his friends were NOT happy. They actually did move in on my partner and I at one point, but then thought better of it.
Certainly not as dramatic as the quotes above, but one that still brings a smile to my face, when I think of it.
first week back since a three month hiatus after tearing a hamstring...4 consecutive wods...
1)231lb dlx5/hspux5 9 sets=4:52...mon.
2)virtual shovel/pushup 30...25...=17:40...tues.
3)45lb db thrusters/dips/pullups(3:3)15/12/9=15:50
800 meter run = 3:08
Front Sqt: 155-155-175
Hang Sqt Cln: 135x3
Split Jerk: 155-155-155
Another Trevor posting today so I'll add the "S"
Subbed Zercher squat for FS - 135/155/165
HSC - focused on technique - 95/105/105
SJ - technique as well - 85/95/115
couldn't get a good grip on the FS without ripping into my adam's apple. Must have a goose neck.
DL:205-215-235 FS:135-155-185 HSC:95-115-135 SJ:95-115-135...big improvements for me so i'm stoked...last time i tried cleaning (which was the last time it showed up in a wod) i wasn't able to get even 115...i dropped 135 on rep 1, but i refused to be daunted, told myself to move the damn bar, and did ^_^
dl: 225, 275, 315
fs: 135, 145, 155
hc: 135, 135, 135
sj: 95, 135, 155
front squat and hanging clean still needs lots of work.
DL 95, 115, 125
FS (first time with weight) 14.5, 45, 45
HSC (first time trying this move) 14.5, 45, 45
SJ 45, 45, 45
My back is still on the tender side so the DLs were only at 70# BUT I think the work on my form that I have been doing at light weight has really helped. FSs at 85-90-90 (I think I can go 10# heavier next time), HSCLs at 70# (again, this is a back issue - that initial momentum and elevation on the bar hurts), PPs at 75-80-80# (I can go 5-10# more next time). I was even able to work on pushups (my nemesis) but only had time for two L-sits (16 sec -15 sec) and the usual 75 hollowrocks.
Hey guys, any help apprciated.. so.. my issue is this.. when i do the front squat I am supposed to have the bars across my my arms.. like in the elbow area? I tried it the last front squat workout we had..last week,i think, and if i did heavy weight, it hurt! So, I did very little weight, comparatively speaking to what i could do if i was on a machine pressing.. or something of that nature... so, is that right or am i doing something wrong, or do most people do less weight cuz, its on the elbow area?
Not a stellar performance
DL - 275, 295, 295
FS - 175 x2, 155, 155
HSC - 115, 135, 155
SJ - 115, 135, 155
Then I worked on straight bar muscle ups some more. I am SO FRICKIN CLOSE. I got stuck up above the bar a few times.
I am going to take the subway home now. They can't win.
CFWU x3(subed windshield wipers for pull-ups)
FS 135,155,175(a little shoulder pain)
HSC 65,85,85(ugly form, needs work and more pain)
SJ 85,95,115(impingment pain in shoulder, brought grip in closer and that helped)
Went light on the FS and HSC. These usually kill my shoulders, so I thought I would play it safe.
Love seeing the Historical quotes. Once again, another form of motivation. You got to love all the old school hardcore guys.
I warmed up with 2 1/2 hours of jack-hammering & pick-axing a low cement wall in my basement. My arms, shoulders and upper back were pretty smoked before I started the WOD. Hang squat cleans and split jerks suffered as a result. I'm not that great at either in the best of times.
Deadlift: 3 x 235lbs, 3 x 275lbs, 3 x 305lbs
Front Squat: 3 x 155lbs, 3 x 185lbs, 1 x 205lbs, 1 x 195lbs, 1 x 195lbs (should have tried 190lbs or stuck with 185 for the last set)
Hang squat clean: 3 x 95lbs, 3 x 115lbs, 1 x 125lbs followed by a failed rep, 1 x 125lbs, 1 x 125lbs (should have stuck with 115)
Split Jerk: 3 x 3 x 115lbs (my form really sucks on these)
Great WO despite my shortcomings.
Back after a short break to heal a broken(?) toe and recover from testing in martial arts . . . oof!
Well, found a gym to try for WODs with olympic weights.
10 min concept 2 @ 2:03/500m
CrossFit warmup with reps of 12; Dips with assistance at 2; Pullups with assistance at 12, 10, 10; situps with pad beneath lower back
Deadlift: 165 x 3, 165 x 3, 165 x 3
Front Squat: 95 x 3, 95 x 3, 95 x 3
Hang Squat Clean: bar x 3, bar x 3, 95 x 3 (very bad form: too heavy)
Split Jerk: bar x 3, bar x 3, bar x 3
good workout, but I'm looking forward to being stronger, having better form.
Modified WOD as follows:
Three 1 min. rounds of:
All done with 50lbs. Rested 30sec. betw reps.
Deadlift = 30reps,20reps,20reps.
Front Squat = 16reps,15reps,14reps.
Hang Squat Clean = 10reps,10reps,10reps.
Push Jerk = 10reps,12reps,14reps.
Then 3x10 Pull-ups with knees to chest.
Deadlifts: 110,115,120(failed on 3rd)
Front squats: 75,80,85
Hang squat cleans: 50,60,70
Split jerks: 65,70,70
front squat 185-215-245
hang squat clean 135-155-165 missed the third
split jerk 155-185-195
body weight 170
my deadlift was well under my usual weight.
205, 205, 205
135, 135, 135
95, 115, 115, 115 (First time with these)
115, 115, 115
Group Moffett completed:
Deadlift: 155lb, 235lb, 255lb
Front squat: 135lb, 155lb, 175lb
Hang Squat clean: 95lb, 135lb, 135lb
Split Jerk: 95lb, 135lb, 135lb
3 rounds of pullups x 10 reps
1-mile on the treadmill
Deadlift: 97.5Kgx3, 105Kgx3, 115Kgx3
Front squat: 70Kgx3, 72.5Kgx3, 77.5Kgx3
Hang squat clean: 50Kgx3, 55Kgx3, 57.5Kgx3
Split Jerk: 52.5Kgx3, 57.5Kgx3, 60Kgx3
DL 145, 195, 245
FS 95, 115, 135 (full clean to get it racked)
HSC 95, 105, 115
SJ 95, 95, 95
Finished with the 24 pullups and 24 dips I owed from yesterday.
I did not get much out of this one. Granted, It was my first time for half of the excercises, but once I got the form down I added some weight and pushed 'em out. Did 95, 125, 145 for the FS, HSC, SJ, and did 135 x3 for DL. Looking forward to tomorrow's WOD.
I wasn't feeling well tonight. I warmed up and put 135# on the bar and did all sets/reps with the 135#.
I hope to repeat this workout again soon with some more weight.
DL 135, 135, 135 (not myself at the start of the workout)
FS 135, 185, 185
HSC 135, 135, 145
SJ 135, 145, 155 ( only got two on the last one)
More humble pie served up by Crossfit. :) I was very pleased with this workout, however. I managed to throw my back out with the DLs earlier this week, even though 225 should only be part of my warm-up cycle.
DL: 225 x 3, 245 x 3, 275 x 3
Front Squat: 135 x 3, 185 x 3, 185 x 3
Hang Squat Clean: 135 x 3 -- form was *terrible*, so I dropped the weight and practiced form instead. 95 x 4, 95 x 3
Split Jerk (with dumbbells): One jump with 60 lb dumbbells and a rather unwholesome sound (and sensation) from my left knee gave me warning. I switched to:
Dumbbell Push Press: 60 x 3, 70 x 3, 70 x 5
I then did some knees to elbows, one set of dumbbell curls ('cause I like 'em, dammit), and some light shadow boxing.
Gabriel - the bar should be resting across your collar bone with your arms only for support - not resting all the way down on the elbow. You also don't have to cross your arms like that either. Arms can be bent so the fingers support the bar (like in a clean) or then can be straight out with the bar only supported by front shoulder muscles but still up and across the collar bone.
DL: 205, 225, 235 235 pretty close to max effort
FS: 115, 125, 125 125 pretty close to max
HSC: 115 95 95 too light,
SJ: 125, 135, 135 no rack, clean difficult.
SJ pretty easy once in place. Kept bar racked on my chest after second set, minimal rest.
Finish w 20 minutes on elliptical Setting 7, 1180 KJ output 60 - 72 rpm
PMS4 - Day 6
No access to bars etc. at Mom's house, so the PMS WOD was:
30 Renegade rows, 36# kbs
Bear crawl 30 yds
30 KB snatches (Lynne - 2 26#kbs, Kelly 1 44 for 30/30)
Bear crawl 30 yds
30 mills, 15# clubbell
Bear crawl, 30 yds
30 kb clean & front sq, 36# kb.
Kelly: 10: 34
DL: 3x185#, 3x225, 3x275
FrSq: 3x135#, (wrists hurt) 3x95, 3x95
HSC: due to wrist soreness used empty bar and stretched
SpJk: 3x105#, 3x110, 3x120
I wish I didn't wuss out on the HSC, but my wrists have been real sore lately and I wasn't looking forward to them aching for days. However, I think they're adapting slowly.
Deadlift 201, 243, 265 (fail on rep 2)
FS 135, 155, 175 (fail on rep 3)
HSC 95, 125, 135
SJ 95, 115, 135
Results were much higher than anticipated. I'll bet that I can finally get a bodyweight load overhead, with the results on the split jerks. The technique is really starting to come together all of a sudden on the cleans. Good stuff.
DL 225, 275, 295
FS 135, 165, 185
HSC 135, 145, 155
SJ 135, 155, 165
I need to work on my DL form.
HSC were tough at first, I fell over once. I'm struggling to get a full extension before I drop into the squat.
SJ are always tough, but good.
Deadlift 3-3-3 reps - 245-275-290
Front squat 3-3-3 reps - 165-185-205
Hang squat clean 3-3-3 reps - 95-115-125
Split Jerk 3-3-3 reps - 105-115-130
f s 135 155 155
h s c 105 105 105
s j 105 105 105
Whew. Tough one, I was fried by the time I got to the cleans.
DL 275-315-365-falied @385, 1 back off set of 225
FS--185, 205, 225--well below parallel, not quite ass to ankles...yet.
Clean--135x3, 165x3, 185x1, 1 back off set of 135
PJ--135x3, 155x3, 185x2, lost it after 2 reps...very, very loudly in a crowed Bally's...lol. 1 back off set of 135.
Front lever practice, 30 secx2
knees to elbows 2x5-6
hanging l-sit for time...ugh.
front squats: 95/135/185
hang squat cleans: 95/105/115
split jerk: 45/95/135
front squats: 95/135/185
split jerk: 75/95/135
front squats: 95/135/155
split jerk: 45/95/135
good workout-arms and shoulders hurt now!
third wod today. Still sore from the first two.
Had limited time and even worse limited body!
The Double BW 224
The Roach BW 160
CF warm up x3. Bodyweight approx. 150lbs
Deadlift: 225x3, 295x3, 295x3
Front Squat: 185x3, 225x2+1, 205x3
Hang Squat Clean: 155x3, 175x3, 190x3
Split Jerk: 155x3, 175x3, 185x3
All squats A to A and jerks fully locked out in neutral stance before lowering.
Disappointed in my deadlift. It seems to be down as of late...a few months ago i pulled 315x4, but that wasn't going to happen today.
weight in #s
DL 185x3, 185x3, 185x3
FS 115x5, 115x5, 115x5 (had to clean 'em; no rack)
HSC 115x3, 115x3, 115x3
SJ 115x3, 115x3, 115x3
still working on form all around...
deadlift - 225/245/265
front squat - 135/155/175
squat cleans - 125/135/145
split jerks - 115/125/135
cfwu X 3
It's now 10pm and for some reason I'm going out on a 4 mile 80# ruck march of my own free will. I hate myself.
DL: 305, 305, 340
FS: 185 (fail), 135, 165, 175
HSC: 165, 165, 165
push jerks (bad memory): 135, 135, 145
Bar squat cleaned from ground for all rounds after deads. Not counted as part of the reps.
Thanks for the info Ediddy
DL 303, 323, 338
FS 200, 210, 210
HSC 143, 148, 153
SJ 163, 168, 168
DL 100kg thick bar
HSC 50kg fell backwards on one rep no injuries only a bruised ego & scared a few cows in the next field
Talissa: (converted from Kg to lb)
DL 225, 275, 275
FS 135, 185, 205
HSC 135, 155, 155
SJ 135, 155, 175
BWT - 81kg
Deadlifts - 130kg-140kg-150kg(really tough)
HSC - 60kg-70kg-70kg
Split Jerk - 60kg-60kg-60kg
Front Squat - 70kg-80kg-85kg
DL: 255, 275, 280
FS: 185, 205, 205
HSC: 135, 155, 155
SJ: 135, 135, 135
Deadlift 205, 275, 275
Front Squat 185, 205, 225
Hang Squat Clean 135, 185 (fail), 135, 135
Split Jerk 135, 155, 175
hang clean (135,95,95), 115, 135
shoulder and elbow not good for sj did 3 sets of 10 bar OHS to finish off.
afraid to push dl too hard since tearing my right hammie 8 weeks ago.
CFWU x 2
DL 235, 245, 255
FS 205, 210, 205
HSC 145, 145, 155
SJ 135, 135, 135
Finished with CII 15 min.
Concentrated on good form all moves, a2a squats.
As I cranked out the lifts at high speed in just under 10 minutes including rest and changing plates, my shirt totally soaked with sweat, I noticed a bunch of people in the gym staring at me with that "What the hell is this animal doing?" look that we CrossFitters attract. What a blast!
DL:185, 205, 235.
FS:135, 185, 215. (Start w/more weight next time.)
HSC:115, 115, 140. (Technique over weight.)
SC:95, 115, 125.
DL 275,295,305 (315x1 3rd set attempt)
FS 155,185,185 (205x1 2nd set attempt)
did SJ 1st, they are my weakest link, worked on balance and form
all squats a2a
DL 100kg x 4 sets
FS 80kg x 4 sets
HSC 60kg x 4 sets
SJ 40kg x 4 sets
I thought the WOD called for 4 sets, not 3 =\
finished off with 3 sets of kip pull ups 7 reps/set & snatch squats with some PVC pipe 10 reps/set
Oh, and stretched, of course :)
front squat think i forgot this one
i know i practiced with 45# bar
split jerk 45#/50/50
front squat 230/240/225
split jerk 185/225/200
Had to split the WOD because my schedule is crazy today
cut a nice fart on the last DL rep, couldn't finish after that
didn't feel like I was going deep enough until the last rep on the last set
still feel like I need some practice with this exercise
not great form on this one either.
no access to weights today--
subbed :20 of 10 pullups, 10 ring dips, and 10 lunge steps. Only managed 4 rounds, plus 10 pullups and 2 ring dips. Ring dips are really a weak point. These and pullups are my focus, all gearing to getting that muscleup.
front squat: 185 (weak)
Push press: 185
1:30 b/w sets... still had something left in the tank on each round. Increase #'s next time.
Deadlift: 245, 275, 305
Front squat : 155, 185, 205
HSC : 135, 155, 145
SJ: 135, 155, 170- failed on last rep
100 pull ups 28min... totally deficient
Deadlift: 275x3 / 285x1(f on 2)275x2 / 275x3-broken
Front Squat 155x3 / 165x3 / 175x3
HSqClean 135x2 (f on 3) / 135x2 (f on 3 / 135x3
PJerk 135x3 / 140x3 / 145x3
did this on 10/06. posting late.
dl: 95-105-115-145 (extra set to try for max load, able to get 3 reps at 145 but form wasn't great)
hsc: 65-70-70 (2nd set included failure, 3rd set stronger)
275 x 3
315 x 3
335 x 3
135 x 3
185 x 3
225 x 3
115 x 3
135 x 3
185 x 3
115 x 3
135 x 3
155 x 3
95 x 3
95 x 3
95 x 3
115 x 3
115 x 3
115 x 3
65 x 3
65 x 3
65 x 3
65 x 3
65 x 3
65 x 3
BW = 165#
all squats & squat cleans full ROM a2a.
deadlift: 3x225(snatch grip)/3x275/3x315
front squat: 3x185/3x205/3x215
hang squat clean: 3x155/3x165/3x185(set broken for regrip)/3x165
split jerk: 3x165/3x185/3x165
did sets of pullups between rounds of the above
OH squat 5x135/5x135/5x135/5x135/10x135
DL: 225, 275, 295
FS: 135, 155, 175 - bar rested on shoulders
HSC: 135, 135, 95!
SJ: 115, 145, 145
better late than never...
DL: 165, 175, 185
FS: 110, 115, 120
HSC: 85, 95, 95
SJ: 65, 65, 65
first time on SJ had to work on form
DL: 205, 275, 275 (max weight I have at home...)
FS: 135, 155, 185
SC: 135, 155, 185 (Did squat cleans from the floor. Didn't realize these were hang cleans until I was done.)
SJ: 175, 205, 225 (I need to get some 5's and 10's. Could've gone up, but not to 255 which is smallest increase I could have done.)
dl: 285, 315, 335
fs: 185, 215, 235
hsqcl: 165, 185, 195
jerk: 135, 165, 185
Playing catchup, did this after the 100pullups
Started to get a bit long in the gym(and more than a little worn out) so cut it a little short.
weights in kg; previous 1RM in ( ).
deadlift: 120-130-135 (145). last rep almost didn't want to come all the way up, so I made it.
front squat: 65-70-75 (80)
hang squat clean: 40-45-50 (??)
split jerk: 60-65-65 (75). Was surprised at the poor performance here. Must have been getting worn down, not enough pop left.
Did the 100 pull-ups 3 days ago in 16:12 followed by mountain biking for 1:40.
J.T. will be tomorrow.
Abraham Lincoln Crossfit
Tom (bw 201)
Front Squat 145-155-165
Hang Squat Clean 95-105-115
Split Jerk 135-135-135
Clean and Push Press:
Front Squat 135-185-225x2
Push Press: 135-185-0
Feeling sore today- good form throughout
Deadlifts 135 x 3x3x3
Front Squat 115 X 3x3x3
Hang squat Clean 95 X3 x3x3x3
Split Jerk 95x3, 115x3 x3