October 6, 2005

Thursday 051006

Deadlift 3-3-3 reps
Front squat 3-3-3 reps
Hang squat clean 3-3-3 reps
Split Jerk 3-3-3 reps

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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
Comments

Another butt-kicker...looking forward to this one!

Comment #1 - Posted by: Jack M at October 5, 2005 6:59 PM

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?

Comment #2 - Posted by: Dave Parker at October 5, 2005 7:07 PM

Great quote! Looks like a great WOD as well!

Comment #3 - Posted by: TimR at October 5, 2005 7:08 PM

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?

Comment #4 - Posted by: Jack Cantwell at October 5, 2005 7:10 PM

"I'll take WWI Generals for $100"...

Comment #5 - Posted by: Jonathan K at October 5, 2005 7:36 PM

http://www.firstworldwar.com/bio/foch.htm

Just an FYI for the history of it.

Comment #6 - Posted by: zeekie at October 5, 2005 7:59 PM

What city is lucky enough to have the new CF affiliate?

Butch in Birmingham

Comment #7 - Posted by: B_White at October 5, 2005 8:17 PM

And he was French!

Comment #8 - Posted by: Wounded Buff at October 5, 2005 8:29 PM

Where in NC is CrossFit NC?

Comment #9 - Posted by: dave k at October 5, 2005 8:38 PM

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.

Comment #10 - Posted by: Sandy S at October 5, 2005 8:58 PM

Crossfit- The Cult Of The Offensive.

-D.

Comment #11 - Posted by: Dan Silver at October 5, 2005 9:12 PM

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?

thanks

Josh

Comment #12 - Posted by: JoshS at October 5, 2005 9:52 PM

Josh,

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

Comment #13 - Posted by: Jack M at October 5, 2005 10:06 PM

Jack,

Thanks for info.

josh

Comment #14 - Posted by: JoshS at October 5, 2005 10:29 PM

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.

http://www.manlyweb.com/realmen/chestypuller.html

There's a lot of Chesty Puller ones actually.

http://www.geocities.com/Heartland/6350/chesty2.htm


Comment #15 - Posted by: rdc at October 5, 2005 10:54 PM

> And he was French!
> Posted by Wounded Buff at October 5, 2005 08:29 PM

And ... ?

Comment #16 - Posted by: JefM at October 6, 2005 12:14 AM

Where in North Carolina???

Comment #17 - Posted by: JohnV. at October 6, 2005 2:35 AM

ran 2 miles
cfwu x3 minus dips

wod:
deadlift: 225x3, 315x3, 315x3
frontsquat: 135x3, 185x3, 135x3
hangsquatclean: 95x3, 95x3, 95x3
splitjerk: 115x3, 115x3, 115x3

thanks,
Josh

Comment #18 - Posted by: JoshS at October 6, 2005 3:03 AM

Modified

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

Comment #19 - Posted by: emily h. at October 6, 2005 4:28 AM

BUTCH,

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.

Brian Decker

Comment #20 - Posted by: B. JAY D. at October 6, 2005 4:33 AM

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.
Darryl

Comment #21 - Posted by: darryl at October 6, 2005 4:42 AM

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.

-CF Japan-

Comment #22 - Posted by: Vince at October 6, 2005 4:48 AM

BW 165

DL: 3x255, 3x225, 3x205
FS: 3x60lb db x3
HSC: 3x135x3
SJ: 3x155x3

Comment #23 - Posted by: kevindhodges at October 6, 2005 4:55 AM

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!

Dustin

Comment #24 - Posted by: dustin at October 6, 2005 4:57 AM

That Chesty Puller comment was from the Korean War

Comment #25 - Posted by: Joe at October 6, 2005 5:05 AM

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!!!!!!

Comment #26 - Posted by: DumbM at October 6, 2005 5:18 AM

BW: 135
DL: 260/280/300
FS: 145/155/165
HC: 115/125/125
SJ: 105/125/125

Should have gone heavier on squats. Not much left for clean and jerks.

Comment #27 - Posted by: Andy L at October 6, 2005 5:19 AM

Can anybody give me a web site to purchase gymnastic rings so I can do those muscle ups
SEMPER FI

Comment #28 - Posted by: Joe at October 6, 2005 5:26 AM

As RXed.

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.

Comment #29 - Posted by: john v. at October 6, 2005 5:28 AM

Joe, here you go

http://www.ringtraining.com/

Cheers, kempie

Comment #30 - Posted by: kempie at October 6, 2005 5:34 AM

Matt
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. :)

Steveo

Comment #31 - Posted by: steven stackpole at October 6, 2005 5:51 AM

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.

Comment #32 - Posted by: Brian Mc at October 6, 2005 5:56 AM

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.

Comment #33 - Posted by: allen yeh at October 6, 2005 6:52 AM

bw: 165

deadlift: 385x3, 400x3, 400x3
front squat: 185x3, 205x3, 205x3
hang squat clean: 115x3, 125x3, 125x3
split jerk: 135x3, 140x3, 140x3


Comment #34 - Posted by: paulw at October 6, 2005 6:56 AM

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".

Comment #35 - Posted by: Reed at October 6, 2005 7:09 AM

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.

Comment #36 - Posted by: JaredE at October 6, 2005 7:29 AM

Reed,

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.

Comment #37 - Posted by: allen yeh at October 6, 2005 7:34 AM

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.

Comment #38 - Posted by: Dannyboy at October 6, 2005 8:12 AM

What with Foch not referencing Chesty Puller for the quote? Do we need to go into a history lesson.

Semper Fi.

Comment #39 - Posted by: Dannyboy at October 6, 2005 8:29 AM

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

Comment #40 - Posted by: bradw at October 6, 2005 8:50 AM

BW 159

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)

Comment #41 - Posted by: Ahmik at October 6, 2005 8:55 AM

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.

Comment #42 - Posted by: Grave at October 6, 2005 8:56 AM

cfwux2

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

Comment #43 - Posted by: dennyy at October 6, 2005 9:00 AM

DL: 135-155-185
FS: 135-145-145
HSC: 135(x1)-115(x2)-115-115
SJ: 135-135-135

Comment #44 - Posted by: Patrick at October 6, 2005 9:06 AM

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.

Comment #45 - Posted by: Dave Z at October 6, 2005 9:10 AM

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.

Comment #46 - Posted by: Leanne at October 6, 2005 9:18 AM

bw: 190
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

Comment #47 - Posted by: Tom Needham at October 6, 2005 9:23 AM

Team Ruthless Crossfit Va.

DL-275x3,365x3,385x3
FS-135x3,185x3,225x3
HSC-135x3,155x3,175x3
SJ-95x3 for 3sets(worked on speed of exercise and form)

good combination of exercises

JeffT

Comment #48 - Posted by: JeffT at October 6, 2005 9:45 AM

"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

Comment #49 - Posted by: McMule at October 6, 2005 9:51 AM


deadlift - 90kg
f/squat - 50kg
hsc - 50kg
split jerk - 50kg

sprint to gym and back
3 x 3min rounds bagwork w/up

Comment #50 - Posted by: James D at October 6, 2005 9:57 AM

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 ;-)

Comment #51 - Posted by: Kalen M. at October 6, 2005 10:01 AM

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

-Jeremy

Comment #52 - Posted by: Jeremy at October 6, 2005 10:02 AM

Sets of 3:
DL 275, 275, 275
FS 115, 135, 145
HSC 95, 95, 95
SJ 115, 115, 115
BW 165
Don't know what was up with the split jerk today, usually I can do more. Maybe all the thrusters yesterday.

Comment #53 - Posted by: Sam L at October 6, 2005 10:14 AM

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!!

Comment #54 - Posted by: guyuk at October 6, 2005 10:15 AM

DL:
3x245/3x275/1x275/2x245
FS:
175/185/185
HC:
135/115/115
SJ:
115/135/135

OH Squats w/45#bbl:
3X10

Comment #55 - Posted by: Chris C at October 6, 2005 10:19 AM

DL 135
FS 145
HSC 95
SJ 95

Comment #56 - Posted by: David at October 6, 2005 10:20 AM

BW: 175

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.

Comment #57 - Posted by: Delaney Henretty at October 6, 2005 10:48 AM

DL 225-275-295
FS 155-185-205
HSC 155-175-185
SJ 155-165-175

Nice workout

Comment #58 - Posted by: Patrick Kennedy at October 6, 2005 10:50 AM

Quick question.

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?

Comment #59 - Posted by: Byron D. at October 6, 2005 10:51 AM

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

Comment #60 - Posted by: John Messano at October 6, 2005 10:53 AM

BW 165
DL 225-235-245
FS 140-150-155
HSC 145-150-150
No split jerk due to shoulder injury. I can't support weight overhead right now.

Comment #61 - Posted by: Matt M. at October 6, 2005 11:04 AM

BW 180
Deadlift 185-205-235
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.

Comment #62 - Posted by: Mike H at October 6, 2005 11:05 AM

Time 17:40 w/ 35lbs DB thrusters & 3pull/dip = 1 MU conversion.

Comment #63 - Posted by: Troy Archie at October 6, 2005 11:07 AM

Thursday 051006

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.

GRD-Olly

Comment #64 - Posted by: Olly at October 6, 2005 11:07 AM

oops wrong day

Comment #65 - Posted by: Troy Archie at October 6, 2005 11:09 AM

DL: 95-115-115
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
SJ: 55-75-75

workout felt good, left the depsit on my collarbone feeling a little sore

Comment #66 - Posted by: tucker at October 6, 2005 11:39 AM

Today was supposed to simply be a Max effort Standing/military press day, then I saw todays workout and couldnt resist.

Deadlift
385-385-385
Front squat
260-265-265
Hang squat clean
185-185-185
Split jerk
195-200-205

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.
Standing/military press
3-3-3-1-1-1
150-155-160
165-170-175

Very nice day for me, thanks

Steveo

Comment #67 - Posted by: steven stackpole at October 6, 2005 11:54 AM

JOHN:
DL 225/315(2)/315
FS 155/185(2)/185
HSC 95/135/115
SJ 95/135/155

CHRIS:
DL 135/225/225
FS 135/155/155
HSC 95/95/105
SJ 95/135/135

Comment #68 - Posted by: John and Chris at October 6, 2005 11:56 AM

DL-225,245,275
FS-205,205,205
HSC-135,145,145
SJ-135,135,155

Comment #69 - Posted by: RAY BOWES at October 6, 2005 12:02 PM

When and where are the Bragg CFers meeting?

Comment #70 - Posted by: Wally at October 6, 2005 12:17 PM

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#

Comment #71 - Posted by: jdg at October 6, 2005 12:19 PM

"I've got 'em right where I want 'em...surrounded from the inside!"

Jerry "Mad Dog" Shriver SOG 1-0

Comment #72 - Posted by: TE at October 6, 2005 12:24 PM

DL - 225/245/265
FS - 225/235/235
HS - 165/185/205
SJ - 185/205/225

Comment #73 - Posted by: S at October 6, 2005 12:25 PM

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

Comment #74 - Posted by: Corey M. Key at October 6, 2005 12:26 PM

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.

Comment #75 - Posted by: Byron D. at October 6, 2005 12:28 PM

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.

Dl-225/315/375
front squat-135/155/175
hang (split)clean-135/135/145

I just repped the hangs for five, because I executed my first proper split hang clean today. =)

Comment #76 - Posted by: tim myrick at October 6, 2005 12:38 PM

Grave- Keep up the good work. Don't let the morons get to you.

Kalen- Agreed.

-D.

Comment #77 - Posted by: Dan Silver at October 6, 2005 12:49 PM

80-85-90
70-75-77.5
60-60-60
50-55-55 kg

Comment #78 - Posted by: StephenT at October 6, 2005 12:55 PM

BW = 200

DL: 225, 275, 315
FS: 185, 205, 215
HSC: 155, 185, 205
SJ: 165, 175, 185

Comment #79 - Posted by: Mulcahy at October 6, 2005 1:05 PM

Byron,
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).

Corey,
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.

cfwu x3

WOD:
DL: 225/245/255
FS: 155/175/185
HSC: 135/145/155...getting under was cake...FSing back up was the limiting factor
SJ: 155/155/155...lowering the weight sucked

post WOD:
For time:
Run 400m
30, 20, 10 reps of the triplet:
50# DB swing
GHD situps
Hug-A-Twinky
Run 400m

time: 12:33...fun...maybe more reps if i ever do this one again.

Comment #80 - Posted by: ediddy at October 6, 2005 1:14 PM

Deadlift 225 all sets
Front Squat 185 all sets
Hang Squat Clean 135-135-145
Split Jerk 135-145-155

Comment #81 - Posted by: Hartman K at October 6, 2005 1:14 PM

DL - 185, 225, 245
FS - 115 X 3
Ran out of time.

Comment #82 - Posted by: Scott E. at October 6, 2005 1:16 PM

DL - 245 x 3 x 3
FS - 135 x 3 x 3
HSC - 115 x 3 x 3
SC - 115 x 3 x 3

Comment #83 - Posted by: Trevor at October 6, 2005 1:16 PM

Deadlift- 175-205-255
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!

Comment #84 - Posted by: Jesse Woody at October 6, 2005 1:27 PM

Oh yeah, and bodyweight 168

Comment #85 - Posted by: Jesse Woody at October 6, 2005 1:28 PM

353/368/378
177/197/207
163/168/168
153/158/163

Comment #86 - Posted by: OPT at October 6, 2005 1:38 PM

Deadlift 275/315/315
Front squat 185/205/225
Hang squat clean 115/135/155
Split Jerk 135/155/165

BW 195

Great work out!!

Comment #87 - Posted by: Anand B. at October 6, 2005 1:49 PM

DL: 165, 225, 265
FS: 135, 155, 165 (tried 185- poor form though)
HSC: 95, 105, 115
SJ: 95, 115, 135

Comment #88 - Posted by: Brand at October 6, 2005 2:06 PM

Hi all,
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.
Until tomorrow...

Comment #89 - Posted by: Jonathan Jensen at October 6, 2005 2:15 PM

Gonna post w/o looking at others' loads...

15 x 185 benchpress
DL 225-275-295
FS 135-155-155
HSC 95-115-135
SJ 135-135-135
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!)


Comment #90 - Posted by: bebeck at October 6, 2005 2:15 PM

Bodyweight 183#
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

Comment #91 - Posted by: PFEIFER at October 6, 2005 2:20 PM

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.

Comment #92 - Posted by: Beth at October 6, 2005 2:21 PM

as rx'ed:
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.

Comment #93 - Posted by: TimR at October 6, 2005 2:36 PM

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!

Comment #94 - Posted by: Andrew CSCS at October 6, 2005 2:40 PM

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....

Comment #95 - Posted by: Greg C at October 6, 2005 2:53 PM

"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.

Steveo

Comment #96 - Posted by: steven stackpole at October 6, 2005 3:00 PM

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
4)dlx3x3...315...335...365
fs3x3...225...245...245
hangsquatsnatch3x3...135...135...135
splitjerk3x3...135...135...135
800 meter run = 3:08

Comment #97 - Posted by: lance at October 6, 2005 3:05 PM

Deadlift: 255-275-295
Front Sqt: 155-155-175
Hang Sqt Cln: 135x3
Split Jerk: 155-155-155

Ray

Comment #98 - Posted by: Ray V. at October 6, 2005 3:47 PM

DL: 185/225/225
FS: 155/175/175
HSC: 95/115/135
SJ: 115/135/145

Comment #99 - Posted by: Erik at October 6, 2005 4:02 PM

Another Trevor posting today so I'll add the "S"
DL 250/275/285
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.

Comment #100 - Posted by: Trevor S at October 6, 2005 4:03 PM

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 ^_^

Comment #101 - Posted by: ChrisNelson at October 6, 2005 4:05 PM

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.

Comment #102 - Posted by: Rick510 at October 6, 2005 4:06 PM

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

Comment #103 - Posted by: Corinne at October 6, 2005 4:32 PM

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.

Comment #104 - Posted by: Norma at October 6, 2005 4:46 PM

DL 235-255-275
FS 155-185-195
HSCl 95-125-135
SJ 135-155-165

Comment #105 - Posted by: pwoodruff at October 6, 2005 4:47 PM

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?

Thank you!

Comment #106 - Posted by: gabriel ortiz at October 6, 2005 4:52 PM

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.

Comment #107 - Posted by: TK at October 6, 2005 4:55 PM

CFWU x3(subed windshield wipers for pull-ups)

WOD
DL 205,215,225
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.

Comment #108 - Posted by: DJ at October 6, 2005 4:55 PM

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.

Comment #109 - Posted by: DaNewf at October 6, 2005 5:11 PM

BW 115#
DL 95-105-105
FS 95-105-115
HSC 65-75-75
SJ 55-75-75

Back after a short break to heal a broken(?) toe and recover from testing in martial arts . . . oof!

Comment #110 - Posted by: Ellen S at October 6, 2005 5:13 PM

Well, found a gym to try for WODs with olympic weights.

WU:
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

WOD:
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.

Comment #111 - Posted by: Jack Cantwell at October 6, 2005 5:14 PM

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.

Comment #112 - Posted by: Cesar at October 6, 2005 5:25 PM

Deadlifts: 110,115,120(failed on 3rd)
Front squats: 75,80,85
Hang squat cleans: 50,60,70
Split jerks: 65,70,70

BW=107.5

Comment #113 - Posted by: Krista J. at October 6, 2005 5:25 PM

dl 225-275-225
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.

Comment #114 - Posted by: T.Rain at October 6, 2005 5:37 PM

205, 205, 205
135, 135, 135
95, 115, 115, 115 (First time with these)
115, 115, 115

Comment #115 - Posted by: Matthew Jones at October 6, 2005 5:45 PM

DL 255,265,275
FS 165,165,175
HSC 115,115,115
SJ 115,115,115

Comment #116 - Posted by: Mel Jenkins at October 6, 2005 5:49 PM

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

Comment #117 - Posted by: Adrian D at October 6, 2005 6:16 PM

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

Comment #118 - Posted by: Scott McAndrews at October 6, 2005 6:27 PM

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.

Comment #119 - Posted by: Steve S at October 6, 2005 6:36 PM

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.

Comment #120 - Posted by: Phill G. at October 6, 2005 6:43 PM

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.

Comment #121 - Posted by: Keith W. at October 6, 2005 6:46 PM

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)

Comment #122 - Posted by: neus at October 6, 2005 6:51 PM

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.

Today's workout:
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.

Comment #123 - Posted by: Northcott at October 6, 2005 7:22 PM

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.

Comment #124 - Posted by: beth at October 6, 2005 7:46 PM

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

Comment #125 - Posted by: Baron at October 6, 2005 7:50 PM

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.

Lynne: 10:48
Kelly: 10: 34

Comment #126 - Posted by: Lynne Pitts at October 6, 2005 7:56 PM

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.

Comment #127 - Posted by: MIke N at October 6, 2005 8:03 PM

Bodyweight 140lbs

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.

Comment #128 - Posted by: David Knutzen at October 6, 2005 8:20 PM

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.

Comment #129 - Posted by: A.M. at October 6, 2005 8:26 PM

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

Comment #130 - Posted by: Troy Archie at October 6, 2005 8:27 PM

dl 225-275-275
f s 135 155 155
h s c 105 105 105
s j 105 105 105

Comment #131 - Posted by: R.S.M. at October 6, 2005 8:46 PM

DL: 265-280-290
FS: 135-145-155
HSC: 115-125-130
SJ: 115-135-140

Comment #132 - Posted by: B_white at October 6, 2005 8:50 PM

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.

Comment #133 - Posted by: Paul Martinez at October 6, 2005 9:15 PM

Crossfit Tikrit:
mfbunch:
deadlifts: 135/185/225
front squats: 95/135/185
hang squat cleans: 95/105/115
split jerk: 45/95/135
joeyd:
deadlifts: 135/185/225
front squats: 95/135/185
hsc: 95/105/115
split jerk: 75/95/135
stewart:
deadlifts: 135/185/225
front squats: 95/135/155
hsc: 95/105/115
split jerk: 45/95/135
good workout-arms and shoulders hurt now!

Comment #134 - Posted by: mfbunch at October 6, 2005 9:39 PM

third wod today. Still sore from the first two.
Had limited time and even worse limited body!

The Double BW 224
DL: 95-115-115
FS: 95-115-115
HSC: 95-115-115
SJ: 95-115-115
TIME: 7:11

The Roach BW 160
DL: 95-95-95
FS: 95-95-95
HSC: 95-95-95
SJ: 95-95-95
TIME: 6:45

Thanks

Comment #135 - Posted by: the double at October 6, 2005 9:39 PM

DL 225-245-267
FS 155-165-185
HSC 135(F)-115-125
SJ 115-125-135

Comment #136 - Posted by: kyle a at October 6, 2005 9:43 PM

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.

Comment #137 - Posted by: bozman at October 6, 2005 9:44 PM

BW 155#
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...

Comment #138 - Posted by: SethO at October 6, 2005 10:01 PM

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.

Comment #139 - Posted by: dan van at October 6, 2005 10:10 PM

bw 185

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.

Comment #140 - Posted by: J Jones at October 6, 2005 10:16 PM

Thanks for the info Ediddy

Comment #141 - Posted by: Corey M. Key at October 6, 2005 10:52 PM

BW~203

DL 303, 323, 338
FS 200, 210, 210
HSC 143, 148, 153
SJ 163, 168, 168

Comment #142 - Posted by: jimc at October 6, 2005 11:30 PM

DL 100kg thick bar
FS 50kg
HSC 50kg fell backwards on one rep no injuries only a bruised ego & scared a few cows in the next field
SJ 50kg

Comment #143 - Posted by: dru at October 7, 2005 12:02 AM

DL: 185/215/255
FS: 95/125/125
HSC: 65/85/85
SJ: 85/95/115

Comment #144 - Posted by: jeftyg at October 7, 2005 12:24 AM

Talissa: (converted from Kg to lb)
DL-78/84F,78,78/78
FS-89/89/84
HSC-78/73/73
SJ-67/73/73
Thayer:
DL-67/73/73
FS-56/67/73
HSC-56/60/67
SJ-67/67/67

Comment #145 - Posted by: Dublin Duo at October 7, 2005 1:34 AM

DL 225, 275, 275
FS 135, 185, 205
HSC 135, 155, 155
SJ 135, 155, 175

Comment #146 - Posted by: allen yeh at October 7, 2005 3:30 AM

BWT - 81kg

Deadlifts - 130kg-140kg-150kg(really tough)
HSC - 60kg-70kg-70kg
Split Jerk - 60kg-60kg-60kg
Front Squat - 70kg-80kg-85kg


Comment #147 - Posted by: DavidE at October 7, 2005 4:16 AM

DL: 255, 275, 280
FS: 185, 205, 205
HSC: 135, 155, 155
SJ: 135, 135, 135

Comment #148 - Posted by: Scott R. at October 7, 2005 5:16 AM

Deadlift 205, 275, 275
Front Squat 185, 205, 225
Hang Squat Clean 135, 185 (fail), 135, 135
Split Jerk 135, 155, 175

Comment #149 - Posted by: Lino at October 7, 2005 6:15 AM

dl(245),(265,225,225),(225)
fl 185,135,155
hang clean (135,95,95), 115, 135
sj 95,115,135

Comment #150 - Posted by: Jim at October 7, 2005 7:18 AM

bw 185
dl 225
fs 155
hsc 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.

Comment #151 - Posted by: Chris H. at October 7, 2005 7:45 AM

BW: 165

DL: 225/245/265
FS: 135/155/175
HSC: 135/140/145
SJ: 115/120/125

Comment #152 - Posted by: RickB at October 7, 2005 8:18 AM

BW 205
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!

Comment #153 - Posted by: McMule at October 7, 2005 8:26 AM

BW:172
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.

Comment #154 - Posted by: Dannyboy at October 7, 2005 9:11 AM

BW 165#

DL 275,295,305 (315x1 3rd set attempt)
FS 155,185,185 (205x1 2nd set attempt)
HSC 135,145,155
SJ 115,135,135

did SJ 1st, they are my weakest link, worked on balance and form
all squats a2a

Comment #155 - Posted by: Jim Howe at October 7, 2005 10:32 AM

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 :)

--Mike

Comment #156 - Posted by: Mike at October 7, 2005 11:10 AM

DL 185/245/245
FS 155/175/175
HSC 115/135/145
SJ 165/145/145

Comment #157 - Posted by: Chris Q. at October 7, 2005 11:22 AM

DL:225,255,295
FS:155,185,195
HSC:95,115,135
SJ:135,165,175

BW:165

Comment #158 - Posted by: stokedaddy at October 7, 2005 12:09 PM

deadlift 65#/70/85
front squat think i forgot this one
i know i practiced with 45# bar
hsc 45#/50/50
split jerk 45#/50/50
bw 120#

Comment #159 - Posted by: Kathryn at October 7, 2005 12:38 PM

deadlift 315/320/335
front squat 230/240/225
hsc 185/215/200
split jerk 185/225/200

Comment #160 - Posted by: Romad85 at October 7, 2005 1:20 PM

Had to split the WOD because my schedule is crazy today

AM
DL: 335-345-355(f)

cut a nice fart on the last DL rep, couldn't finish after that

FS: 190-190-190

didn't feel like I was going deep enough until the last rep on the last set

PM
HSC: 95-115-125

still feel like I need some practice with this exercise

SJ: 125-135-145

not great form on this one either.

Comment #161 - Posted by: EMelton at October 7, 2005 1:21 PM

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.

Comment #162 - Posted by: Mike Joyce at October 7, 2005 2:24 PM

deads: 325
front squat: 185 (weak)
HSC: 185
Push press: 185

Comment #163 - Posted by: MikeY at October 7, 2005 4:11 PM

DL: 225,245,275
FS: 135,145,155
HSC: 115,125,125
SJ: 135,145,155

1:30 b/w sets... still had something left in the tank on each round. Increase #'s next time.

Comment #164 - Posted by: broot at October 7, 2005 7:21 PM

Deadlift: 245, 275, 305
Front squat : 155, 185, 205
HSC : 135, 155, 145
SJ: 135, 155, 170- failed on last rep

Comment #165 - Posted by: Paul Si at October 7, 2005 7:44 PM

100 pull ups 28min... totally deficient

followed by:

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

Comment #166 - Posted by: marshall at October 7, 2005 10:04 PM

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)
fs: 95-100-105
hsc: 65-70-70 (2nd set included failure, 3rd set stronger)
sj: 70-75-85

Comment #167 - Posted by: Megan at October 8, 2005 9:28 AM

Deadlift
275 x 3
315 x 3
335 x 3

Front Squat
135 x 3
185 x 3
225 x 3

Overhead Squats
115 x 3
135 x 3
185 x 3

Press Jerk
115 x 3
135 x 3
155 x 3

Comment #168 - Posted by: Maurice at October 8, 2005 10:03 AM

Deadlift
95 x 3
95 x 3
95 x 3

Front Squat
115 x 3
115 x 3
115 x 3

Overhead Squats
65 x 3
65 x 3
65 x 3

Press Jerk
65 x 3
65 x 3
65 x 3

Comment #169 - Posted by: julian at October 8, 2005 10:16 AM

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
L-pullups: 10/8/8/6
pullups: 10/8/12/10/10/12/12

post-wod
OH squat 5x135/5x135/5x135/5x135/10x135

Comment #170 - Posted by: JC at October 8, 2005 2:40 PM

BW: 205
DL: 225, 275, 295
FS: 135, 155, 175 - bar rested on shoulders
HSC: 135, 135, 95!
SJ: 115, 145, 145
better late than never...

Comment #171 - Posted by: Steve HB at October 8, 2005 5:17 PM

BW: 145
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

Comment #172 - Posted by: TMazz at October 9, 2005 6:02 AM

DL 225,245,265
FS 135,155,175
HC 95,115,135
SJ 135,155,175

Comment #173 - Posted by: J Ross at October 9, 2005 9:16 AM

BW: 170

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.)

Great WOD.

Comment #174 - Posted by: Lowell at October 9, 2005 9:02 PM

dl: 285, 315, 335
fs: 185, 215, 235
hsqcl: 165, 185, 195
jerk: 135, 165, 185

Comment #175 - Posted by: Jerry Hill at October 10, 2005 5:32 AM

Playing catchup, did this after the 100pullups

DL 195/215/225
FS 105/125/135
HSC 105/105
SJ 105/105

Started to get a bit long in the gym(and more than a little worn out) so cut it a little short.

Comment #176 - Posted by: Rico at October 11, 2005 6:56 PM

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.

Comment #177 - Posted by: jw at October 12, 2005 6:51 AM

Abraham Lincoln Crossfit

Tom (bw 201)

Deadlift 225-245-245
Front Squat 145-155-165
Hang Squat Clean 95-105-115
Split Jerk 135-135-135

Comment #178 - Posted by: Tom and Joe Londrigan at October 12, 2005 12:19 PM

Hark:
Dead Lift:
135x3
225x3
315x2

Front Squat:
135x3
285x3
225x2

Clean and Push Press:
1x135 3x135
1x185 3x185

Comment #179 - Posted by: Harkonnendog at October 13, 2005 4:03 PM

Deadlift 135-225-315x2
Front Squat 135-185-225x2
Clean 135x1-185x1-0
Push Press: 135-185-0

Comment #180 - Posted by: Harkonnendog at October 13, 2005 4:14 PM

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

Comment #181 - Posted by: Matt Kelley at October 14, 2005 12:12 PM
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