Now I can go get some sleep...

this is gunna be good... really good.

-CF JP-

I love it!

The WODs this past week have been awesome!

Sage, thanks for being prepared to front up to the video camera for our benefit. It is appreciated.

95#'s on the cleans, floor to shoulders every time. Need to work on form. I'll be posting a video on digital coaching later today when it's light out so I can film. I also need power in my home gym. Cleans are a little harder in the dark

14.21

Jeremy

95# cleans, 1.5 mile road run: 16:49

100#, 120#, 140# cleans
1.2 mile run ~15:00 min.
140#, 120#, 100# cleans

Very stiff this morning. Run felt like crap. Form on cleans was pretty sloppy. Still fun!

I have to use dumbells today for the cleans. Should I use the same weight as if I were using a bar?

Thanks, Bass

must i run in my clean shoes?

Still shaky on my clean form. Used dumbbells for my cleans, 50 lb to be exact. Final time: 14.38

On a wod like this where the lifts are not specified as being done for time but rather for load, do we take as much rest time as needed or are they still done as quickly as possible?

95-125-135 for the 1st. 8:11 run on a treadmill averaging about 8.4 incline 1. stuck w/95# for 2nd set. I feel like my form on cleans is getting better, but at 135 my back got a shock when I racked the weight. I that normal? I lowered and didn't feel that shock again. Not quite pain, but just shy of it...

115-135-155 on cleans. Form suffered in last set of 155.

17:45 total time.

115 lb cleans for all(stayed with better form)

Run - 8:20

I'm a newbie. First post. Have been doing WOD's for about 3 weeks and have been sore ever since I started. 46yo, 153 bw. Power cleans or squat cleans?

Is this Steve72, Steve Bowers?

16:42...
115 lb cleans, about 12 minutes for the run (I hate treadmills)

Scott - Cleans are squat cleans unless otherwise specified.

CFWU x 3

95/115/115

10 Min on elliptical lev 15 (ankle still bad, can't run)

115/95/95

All unbroken. Shoulda stuck with 115 on the last 2.

Cross Fit is it! I am making a comeback, via cross fit. As a former LAPD Officer, turned Firefighter/Paramedic, turned Physician Assistant (PA-C), I have become extremely deconditioned (primarily through PA-C School)...

The people contributing to this movement however, have given me the motivation to get out of the "has been mode!" Thanks to all!

135# 145# 150#

Versa Climber to 1000 feet 8:58

135# 145# 150#

20 minutes total... gotta pick up the intensity!

THanks again, Joseph H.

9:04 run

135 for all clean sets

Yo, Mike!

Yes, it's me. What's up?

Squat Cleans
#65, #95, #105
11:03 2K run
#95, #95, #95

anybody ever use straps for cleans?what is the current thought on this?

135
155
165
2000=7:39 on treadmill
135
155
170
All cleans were touch and go. I concur with the above post I hate treadmills also.

135
155
175
2000m=8:25 on TM
185
195
205

Closed with a single at 240 and almost killed myself.

Philip,
No straps on Oly Lifts, ever. What would you do if you needed to cut it loose?

Crossfit Virginia

Does anyone have really bad days and gets to the WOD all out of focus? I felt like crap this morning because my cleans were not like they usually are so I got mad and wanted to cry but had to suck it up. Anyways just wondering...

3x65#--3x75#--3x80#--3 failed attempts for 95#--3x85#
2K in 11:21 mins
3x65#--3x70#--3x75#

I definitely have to try this WOD again and find a way to stay focused...any suggestions?

Rest day for me. Thanks again to the Crossfit Southwest crew. It was great!

Oh yeah I meant to mention that the the article on combat gymnastics in the Nov 2005 journal is awesome!

I also meant to mention that the the article on combat gymnastics in the Nov 2005 journal is awesome!

Nothing much Steve!!

1=135
2=155
3=165
2000= lwft time in car....wasnt fantastic...9-10 minutes
4=135
5=145
6=145 ( couldnt get the bar up hardly!!!).....I swear that never happened before. ;)

Jet lagged, grumpy and unwilling to train...took it easy to keep the moter ticking over.

70kg first 3 sets of cleans
11:36 for the run...yuck
60kg last lot of cleans

Haven't touched a barbell in...forever, while I was dispairing at my 60kg warm ups feeling heavy it began to rain real heavy...it continued despite my frowning...I fetched a towel did my WOD cleans ran in the rain, which stopped during the last lap, then 70kg wasn't going anywhere...whatdya know running really does kill your power;)

Ugh....

45/90/90
8:56
90/90/90

painful!

I love this stuff!!

115\135\145
run 16:55 (TM)
115\135\145

still very slow with my running,also agree that tedmills suck, but my form on the cleans is better

1@135
2@145
3@150
2K=8:40
4@150
5@160
6@170
I finally feel good with the squat clean. I think I will break 200lbs soon.

135-135-155
Run: 9:39 (outside, up long hill then down)
155-155-155

Did full squat cleans on all sets. Trying to get my transition from jumping stance to squating stance down. Sometimes I think I go too wide.

13:15 total time for everything but only used 75#

Set1 135#
Set2 145#
set3 155# failed on 3rd try twice
1.3 mile run (2092 meters)8:45
Set 12&3 145#
Total time 19:24

Used 165 for all sets on the squat cleans.

Subbed row today for run and time was 7:40:53.

Cleans felt light! First time that I have tried over 135 since injuring two disc. I am ready to get back into the two's.

Welcome back Graham and Frank!

Nice weather hey G? I'll be doing it in identical weather when i finish work.....ah, the British weather!

BW: 195#
Total Time: 17:11

Cleans: 135/145/145
2000m: @7:50 (TM)
Cleans: 135/145/150

Extra: 1 mile interval run in 8:00 (three 1/4mi intervals @10mph)

My PR in the clean is 150 and I did it three times today which must mean something good.

WOD
225lbs on all cleans
There was no way I was getting a t-mill today at my gym, without a fight.
So, 2000m row
7:56

Steveo

All squat cleans 110#, 2000 meter run 9:29. It's weird running in a neighborhood with houses and sidewalks everywhere; much different than deserted country roads.

135
145
155
9:34 Run 1%incline
135
145
155

45-55-55
Run: 10:37 (PR by :24)
55-55-55

95
115
115
11:38 run(I hate running) 1.25 miles
115
115
115

The whole thing took 18:10. Could have done more on the cleans but it is the first time in a long time I have done them. My chest is still sore from Monday. I have done more running in the past week than I have done in the past year. I did okay.

17min as rx'd. Ran on treadmill (not the same...)

Cleans (lbs)

1st round-135x3,177x3,177x3
2nd round-187x3(x3)
(worked on form)

BW-185lbs.

155 for all sets of cleans and 8:15 for the run.

14:09 total time.

120
140
150(PR)
10:08
150(miss, got kink in right forearm)
140
120
After the miss, I lowered weight. Arm felt OK after doing a few pullups and dips. Run would have been faster, but I've been nursing a sore calf and took it easy.

Cleans were with 135#. I power cleaned two reps, so I added an extra set at the end (as punishment).

The 2k done in 9:35(tm)

105#, 115#, !25#
2000m run: 8'28"
135#, 135#, 135#

I did a couple of 95# rounds to warm up. I tried to concentrate on form for the first three rounds of cleans, and I felt good @135 for the last three.

95,105,115
2k 15:00 uggh, 1st mile+ run in eons
95,105,115

135
135
145
treadmill, 1% incline, 1.24 mile - 11:46
145
150
155 (PR)

the video looked like power cleans so that's what I did.

My second ever WOD.

All cleans done with 85# (this is the first time I've ever done them...).
Ran about 1.5 miles outside with an alternating pace (slow-faster-slow-faster).

The whole thing took me about 20 minutes; I didn't actually time it.

cfwux2
squat cleans 95#x3x3
run 2000m
squat cleans 95#x3x3
run 1st 800m=4.18.59
run 2nd 800m=4.11.54
last 400m=2.06.43
total-10.36.56
95# I can keep my elbows up..

95 - 105 - 115 (lbs)
8:22 run
115 - 105 - 105

3x95lb sc
3x105lb sc
3x135lb sc
2km run 9:43, 1.5% incline
3x105lb sc
3x105lb sc
3x135lb sc
Felt like I could go heavier next time. Need to work on form; specifically committing to the catch, and racking the bar properly. When I got this right 135 felt easy.

115
135
115
run - 12:25
115
115
115

bwt: 193
Squat Clean 3x3 @ 185#
1.25 mi (2012 m) run in 7:18
Squat Clean 3x3 @ 185#

205 on all cleans
2k ~10 min.

Karl,
Thanks for noticing. I have been......indisposed.

Strong, slow, but working on it.

Trying to cut from 230 to 210ish over the next few months for a fight.

This strict nutrition stuff is killing me, but mostly I miss the sweet tea!

Talissa 14:28 clean w/ 61.5lb
Thayer 16:58 clean w/61.5 1st 3 sets, 50.5lb with 12 min row sub

135# clean x 3 x 3
1.25mi @ 9:35 on treadmill
135# clean x 3 x 3

185#/195#/205#
9:15 run
185#/195#/205#

had to use dumbells for the cleans and they seemed way tougher to get up than a bar with similar weight - is that normal?

2x55lb dumbells for all sets
9:30 run on treadmill (wimped out)
18 minutes total

bass

95-115-135(2)-125
9:50 run on treadmill
95-115-125

Should have used 130lbs for cleans.

Cleans only; ran a lot this morning.
45-135-155-165-175 (1.5 reps)-135

65kg, 7:31 run on treadmill, 14:44 total.

gbass, I find dumbbell cleans to be much harder than barbell cleans for the same weight. That's true for many exercises because dumbbells require independent stabilization. How big the difference is depends on how good your balance is and how strong your stabilizing muscles are compared to your primaries.

Mad that I didn't keep my clean weight up for the second half of the WOD

Went home for lunch and cranked-out a 5k on my c2 @19:25 to punish myself.

Thanks, I feel better now.

I ripped off a huge blister on my foot last night doing handstands (came down hard on one). It's all just raw flesh right now, so I can't even walk on it. I don't think I've ever been so sad that I couldn't do the wod. I'll probably change it to something without any running. Can't wait for it to heal!

cfwu x 3

WOD
135
155
155
2000 meter in 10:30
155
155
135

Felt good in all the right places. Run felt great. Got up to 9 mph for the last quarter.

Frank,

I hear ya. Hope you and your lads are all well? Top effort.

Sweet tea is all you miss? Man, i miss more than that! LOL

Good to have you back and posting mate.

Did Clean and Jerk yesterday, so I kept weight moderate for cleans

135-145-155 (3:15)
1.25 miles (9:46)
135-145-155 (3:05)

total time 16:06

the run was a struggle

Clean 3-3-3 reps (all @ 135#, 1RM=170#)
C2 2000m row (7:18; best=7:16 on 6/3/04) drag factor=132
Clean 3-3-3 reps (all @ 135#, 1RM=170#)
TOTAL TIME=11:35
Kept the cleans @ 135# to get as many squat cleans in as possible, easier before the row - obviously.

Hi all,
Workout as follows

Lisa {Push-upx12, pull-upx4,and run 300m}x5. Duration 14:00.

Jon {Basketball push-up, pull-upx10, and run 425m}x5. Duration 15:00.
Until tomorrow...

cleans 135/145/155
2000m 8:30
cleans 155/145/135

nice workout.

2k row (4.5) to warm up 7:50.0

70/70/70 cleans
7:18.0 2k row (4.5)
80/80/80 cleans

95/115/125
9:39 1.25 miles on treadmill
125/125/125

115 on all cleans
squat cleans from floor
2000m row in 8:21.4

Round 1 155-175-175

Run 9 min 56 sec

Round 2 155-155-155

Tweeked my wrist on the first round. I will put it on my personal list of items that are sub par. This will be item number 312.

BW=200

135, 185, 195
~1.25 mi run in 9:03
135, 185, 205

115#x3 (too ambitious), 100#x3, 100#x3
10:06 2k on the road
100#x3, 100#x3, 100#x3

115 for the cleans
still can't run due to an injury so subbed 2 mile bike (6min)
still not dipping under the bar enough.
finished with back squats
2 x 205
2 x 210
2 X 215
4 X 135 (front squat)

In lbs:

155x3
175x3
185x3

??? on time for run. I left my stopwatch running in the gym office (I work there) and when I returned someone had stopped the time. Probably something like 8 min or so.

Then

155x3
155x3
155x3

(I knew 185 wasn't going up x3 again!)

Orange County Crew Group 1
After a fine make up day of C & J for 10 x 1 yesterday we were please to see more cleans today with the added joy of running. I am waiting for updates from Huntington Beach and France. They are truly important people so they make us wait.

Sarah 3 x 3 40kg, 45, 50 both times. Run 13:37`

Mr. Clean 30,40,50 and 50 last round. Run 14:15

Rett 75,80,85 both rounds. Run 8:56

The Halloween candy has handed us many casualities. The struggle is to see who makes it to the end of the week. We have dropped four since Monday. Mr. Clean has a trick knee and a doctors note from a Mexican walk -in clinic to try and excuse himself. Sarah stands to be the sole survivior based on historics of being by the book and ability to brag about out lifting Mr. Clean. And Unit Chief Rett could suddenly have an important meeting in Vegas that can't be missed. Time for a Tootsie Roll.

First round of 3's all at 60 kg

2km ish in 9.24 (Rach in 12.42)

second round of 3's all at 50 kg

Rach used the oly bar throughout....

Man, i felt like crying (in a manly way of course!). She was executing perfect hang squat cleans and these were her first go's at them. Proud isn't the word...

CFWUx3

65#x3-70#x3-75#x2(failed on 2nd)70#x2
2K on treadmill: 10:10
70#x3-75#x2(failed on 2nd)70#x2-65#x3

Well done Rach, welcome back Frank and Graham

60kg-70kg-75kg
Run - 9:02
75kg-75kg-75kg

Run was on the treadmill

11:59 total 105-115-125 on the cleans, not sure of the run time, treadmill was on 10mph the whole time. cheers, mike

No WOD cuz my knee is still killing from running the other day. Instead i decided to go for my max deadlift.

I haven't tried for a while after i hit a wall at 140kg. That was before CF. Today i pulled 170kg(375lbs) with relative ease! More amazing CrossFit results.

My BW is 73kgs btw

115# on all squat cleans
run 7:43

cleans 115#, hit the wrong button on the treadmill and lost my time. Probably about 9 min. My cleans are a bit awkward and need to proctice them.

cleans&press at 75# 87.5# 100# mtb 2.5 miles 100# 112.5# 125# for wramup. Frist week back after an four week layoff.

WOD
Cleans: 135x3, 185x3, 210x3
2000 meter run: 8:20
Cleans: 165x3, 195x3, 210x3

Total time: 18 minutes

Great WOD Coach!

70kg, 90kg, 100kg first three sets of three.

Ran 11:04 Hills

90kg, 90kg, and 70kg last three sets of three.

I'm back

135#/145#/155#
7:27.4 (more like 1600m)
135#/145#/155#

did 10x3 cleans instead up to 177 x 3 x 3
snow prevents running

115x3
135x3
145x3
run=9:43
115x3
135x3
145x3
I agree with whoever said the WODs this week have been fun.

3 mile bike ride to gym; 90 lb cleans 3X3; 2000m run on treadmill; 90 lb cleans 3X3; 4 mile bike ride home (I took the scenic route); done in 69 minutes

squat clean
133
143
153
2000K Run 10:30
143
143
153

Squat cleans as rx'd
135,145,155
8:13 run
155,155,165.
Then did 175,185 single squat cleans.
BW 175

cfwu x3

focus: BS
10x95/10x115/2x8x135...focusing on form

WOD: 135# for the cleans (full squat, of course) and the run in 9:43. however, there was a RIDICULOUS wind blowing...im guessing around 30mph. wtf. i still feel like a wuss, though. gymnastics later.

Totally wussied it and it totally kicked my tail anyway. 135 for cleans total time almost 1/2 hour. Just didn't/don't have it today. Run was 9 minutes for 1.25 miles.

CFWU x3
WOD
CL: 147, 157,167 failed 1st time @167, then x3
2k in 9:23 1% grade on TM
CL: 147, 157,177
Then did 167 x2, 177 x2 and 187 x2, tried 197 but failed - couldn't turn the corner.
(Our bar weighs 37# so that's where the "weird" #'s come from)

18:52 w/ 95-lb cleans. 11:22 for 1.3 miles on treadnmill. worked on clean form--triple extensions, deep squats. felt good. 10 min elliptical warm up 12/12.

135 all sets
run 11:20

should have done more weight...

95# for all first cleans
ran 1.25 miles in 10:37
95# for 2 of the 3 sets and then 65# for last set

When ducking the bar on the second to last set the bar slammed on my clavicle and its all red and bruised; that's why I finished with 65#. I hope I didn't chip the bone.

108 lb Cleans (18 lb bar)-Reps as Rx'd
2 K run on treadmill (10:02)
108 lb Cleans-Reps as Rx'd

Used 135lbs for the cleans and sub'd 10 minutes jumping rope for the run.

First clean in the first set was a power clean. The second was a power clean but I forced myself to do a front squat before I fully extended from the clean, after that it was all squat cleans (varying degress of sloppiness).

While jumping rope I threw in some jump rope sprints and double unders.

Liked this one.

Russ 95lb cleans and about 16 minutes total
Mike 95lb cleans and about 18 minutes total

For me (Russ) This is the first time I have run over a mile without stopping in about 7 years. Crossfit rocks!

a little mod -

2 mi, followed by straight sets of cleans at 155.
Chatted with a trainer, good guy, who said he was impressed by my form (!), told him about Crossfit.
Thanks again, again.
And for the great videos too!

Orrin,

that DL rocks.

"jonesworthy" 17:21
(35# db sub)
My back is still an issue.

as rx'd 15:50
sq clean 3x 135 / 3x135 / 3x135
2k run 9:58
sq clean 3x135 / 3x145 / 3x145

shoulders stil sore from 10x single c&j saturday

Tracy: 20:59
45# bar

I did 50 reps each of: body rows/situps/back ext/dips
11:00

Baxter - 16:53
115-135-155/135/135
115-135-135
Run Time: 11:00

Jones - 17:00
165-185-185
165-185-165

Did the PFT for PT this morning. WOD in the evening.

CFWU x3

WOD
Cleans(lbs) 3x95 3x135 3x145
2000m run :09::06
Cleans 3x135 3x145 3x155

Probably could have gone heavier, but still am trying to play it safe w/O-lifting. Used the warm up in the new Journal instead of OHS in the CFWU. I liked it. Once I got warmed up, my form actually go better. Feeling good about it.

1st clean set 95#
Ran dirt/rock/up/down deer infested trail in the post daylight savings time near-dark ~1.2 miles, 17:25.
2nd clean set 115#
Rested 15 minutes, did power cleans up to bodyweight (155#).

Leanne S. modified a bit, and did 5 rounds of 5 power cleans @ 65# + 400m run in total darkness. Timer got stopped somewhere after 1st round.

BW: 155
135x3
165x3
175x3
2k: 7:32 (lollygagging)
135x3
175x3
185x2,1 (PR)

BW:150
CF WU x3

3x135,3x135,3x115 ( wanted better form)
1.25 Miles ran on incline set at 1.5 incline about 13 minutes ( slow)
3x115,3x115,3x115

Lost track of time over twenty minutes, not by much though.

Squat cleans
135,145,145
2000m
145,145,135

16:19

Ray

145 lbs, some power cleans, about 9:50 on the run

2000m = 8:16

70# on all cleans because that's all I could weasel away from the circuit class that took over my gym tonight, tying up the rack so they could balance themselves doing leg lifts . . .

All cleans: 95#
Run on t-mill: 13:40

Did a couple of extra cleans for penance to make up for the couple of power cleans that snuck in to the post-run sets.

2K Run: 11:07
Cleans: 135, 145,150, missed last rep
Same for second set, missed last rep
Easier after the run.

BW: 180lbs
135 x 3
155 x 3
135 x 3
2000m 6:57
135 x 3
135 x 3
135 x 3

11:48

my oly' form is getting better, probably should of gone 155...next time.

++

Wu=10 min on stairclimb with one peak, cfwu x 1,
Clean 95 with breaks 3-3-3
Run 1.25 miles (est) in 11:05 very slow for me
Clean 95# 3-3-3
Full squat cleans for form

Total time: 14:36
All power cleans: 85#
Run on treadmill: 9:50

3 rounds of "Crossfit warmup"

Burgener warmup x 3

3x45 (for form, new to Olympic Lift, didn't count)

3x95
3x115
1x145 (form was too sloppy)
2x115 (almost fell forward on one rep)

ran 1.25 miles on treadmill at 8.0 mph

3x95
3x115
3x135

I'm with Mike_H - I need to work on racking the weight, getting my elbows higher, and getting my body underneath, bending my knees more.

I wussed out after the run and rested much longer than I should have.

But I made it thru another workout and feel great!

3x135,3x185,3x185

1.25 mi 7:30

3x185,3x190,3x195

108# squat cleans for all reps
Ran only one mile 6:35

Taking it easy on my sore shoulder today.

modified cfwux3 ring work, hspu,L-holds
95lb cleans 3x3
2000m run
115lb cleans 3x3
15:00 min.

WOD
185, 185, 185
run treadmill 1% incline 9:00 1.25 miles
145,155,165
Total time 17:13
Later
Deadlifts 225x10/235x10/245x10/255x10/265x10/275x10
Run 1.25 1% incline 8:30
Elliptical 30 minutes
Recumbent 10 minutes

all sc's 70#s
ran 1.5 miles on track 14:28

prt coming up on sunday so was looking to gauge / feel the mile and a half instead of pushing squat cleans.

As RXed.

R1 cleans: 138-155-165x1-165Fx2-155x2
Run 2000m: 14:34
R2 cleans: 135-145-155

Well, that sucked in all kinds of ways. Fun workout, though.

Performance today sucked something awful, too. i'm gonna blame it on having worked out in the evening instead of the morning. That, and running on a treadmill at some unknown incline, instead of outside.

i'm guessing that the failed cleans were, at least in part, because my front squat is weak. i could jump the bar without a problem, but had to bail on the catches.

Decided to do some extra front squats after a few minutes of feeling like i'd been run over. Work as follows:

95x5-115x5-135x5-155x5-175x3-185x3-195x2-200x1 (PR)

Hmmm. Maybe the problem with the catches was that i got the bar too high and tried to catch too low. i seem to be able to FS a fair bit more than i was trying to clean. i'll play with it more tomorrow, see what i figure out.

Cleans - 75, 85, 95
Run 1.5 mile - 10:57
Cleans 95, 95, 95

Form - crappy. Tried to go "just heavy enough", while keeping it light enough to do right, but no luck. Any suggestions?

clean 80 kg x 3
clean 80 kg x 3
clean 80 kg x 3
row 2k 8:48
clean 70 kg x 3
clean 70 kg x 3
clean & jerk 70 kg x 3

77.3kg, 9.7%b/f.

14.04 using a 100lb bar. Weight was good - work on form next time. Peaked too early on the treadmill at 16.7. Go from about 14 next time and work up to 16.

Crossfit Tikrit:
mfbunch: 115, 135, 135, 7:02 (track was non-standard, unsure actual distance, mile+), 115, 135, 135
felt like i could have pushed a lot harder when all was said and done
joeyd: 115, 135, 135, 8:09, 115, 135, 135

Correcting weights on previous posting - miscounted plates
Both sets at 135, 155, 160, with failures on third rep of 160, both sets.

Actullay did better after the run... guess that points to the value of a good warmup.

95, 95 (w/corrected techniqe), 115

9:04 2000m row

95, 115, 145(fail), 125

135# on all; shitty form – 7:40 weird run, waa

Group Moffett completed the WOD in: 11:53:72.

135lb hang cleans
1.5 mile run
135lb hang cleans.

Did the Monday 051031 workout.

Five rounds for time:
135 pound Bench press, 21 reps
Run 400 meters

Time: 26:20
1st set BP unbroken
Sets 2-5 typically broken at 5-7 reps

115-135-145, 9:39, 115-135-145...run actually felt pretty good...

BTW=150. Full squat cleans. Treadmill.

135/145/150.
Run- 8:47 including the 41 seconds the T-mill takes to get up to cruising speed.
135/145/150.

-D.

WELCOME BACK FRANK OLLIS!!!

Thank you, Sir, for doing whatever dangerous and covert stuff you were doing so that I might continue to be the outspoken smartass I am today. You are a hero.

-D.

72 kg for all sets.
8:36 for run

15pds on each side of barbell for cleans.
Ran on machine at 11km/h and finished in 10'58".

Clean @ 75#, both sets of 3-3-3

Total time: 18:49

115# hang power cleans
~10 minutes on run (chased by dogs, complimented by neighbors, car odo only clocks by 10ths of a mile, not 100ths)
total time of 20 min.

No real intensity to this one. Next time I'll up the weight/cut the rest.

115, 125, 135
7:45 for about a mile
135, 145, 155

Surprised myself with my good form.

Did 3 sets of 155, biked 2.5 miles(no treadmill or track nearby, and finished with 1 set of 9 of 155. Abotu 15 mins.

run 8:05
cleans 95#

185# Squat Cleans
8:31 run
185# Squat Cleans (little shaky on the first set after the run)

115, 165, 185 (failed last rep & dropped to 165)
9:27 @ 8mph 2%
115, 165, 165

60#cleans
18:00 run/walk

95 lbs first 3 x3
Run 2000 in 7:30
95, 100, 105

22:21

115,125,135

145,155,165

65, 75, 85
Run 7 laps on school track in ~7:45 (thought 7 laps was 1.25 miles, but apparently very wrong)
85, 85, 85

Almost went down in weight on last set of 3, but I hung in there...glad I did

115#, 135, 135

Run in 7:29 on treadmill, 1% incline.

135, 135, 145

Felt good, might be able to handle more weight.

135, 155, 175

9:50 on a treadmill

135, 155, 180

Cleans were easier the 2nd time around.

22:21

45,45,45

50,45,45

plus

45,45,45,45,45,45
I don't have the clean form down yet so instead of loading up, I just worked on form. Got a little frustrated and feeling very uncoordinated, but I'll stick to it.

Im proud of this one.
185
195
205
Run 8:59
205
195
185
good workout.

Woeful. Catching up with a few days off for last weekend's rugby tournament is maybe catching up with me. 3x60kg (ok - but still doing power cleans); 2x3x70kg (pitiful - about half failed); run 9:10 (ok); 2x3x70kg(marginally better); 3x75kg (F).

Had been aiming to do 60,70,80kg.

95, 115, 115
95, 115, 115
20:10 total workout, ran outdoors on the road. Should have gone heavier with cleans.

Joe: 14:45-185# cleans for all sets.

Vanessa: 16:04-80# cleans for all sets.

135, 154, 154
7:05
154, 154, 154

2k was on the C2 instead of running.

A.Y. 1st
Clean 3 x 95,115,135
Ran 1.25 miles 9:29
Clean 3 x 135 ugly stopped

95/115/135

run in 19:45 (woot under 20 minutes!)

155/175(failed twice)/175

BW 200lb

89/116/127

Substituted 10 min Jump Rope for run

Never made it to next set of cleans. shoulder still sore from couple of days ago and 2 hr martial arts workout last night.

185 x 3 full sq-cl

205 x 3 full power-cl PB triple!

Full Squat cleans on all (3x3)

135, 145, 155
sub'd 10 minutes on the heavy bag for run
155, 155, 155

The cleans were more like one slow set of 9. Needed to re-grip every time.

Took a little over 18 minutes total.

Should've gone heavier, but feared back injury. This was more like a good warm-up weight.
115, 145, 165
2000m- 9:01
115, 145, 165

135, 155, 155
2000m
135, 155, 155

Time: 21:41

I liked this one. I thought I was going to be able to go heavier on the squat clean but I put emphasis on maintaining form. I think my run was around 10-9min. During the second round of SC 135 felt great but when I went to 155 I struggled a little more. I dumped on the second set but I picked it back and pushed through.

100-125-150
Row 2000m :07::44
150-150-150

Did hi-pulls in place of cleans with sandbag.

155/155/155

Rowed 2k, 8:08

155/155/155

Squat cleans through rep 12, form disintegrated thereafter.

115, 125, 145
10:12
145, 145, 145

135,145,150 9:45 135, 145, 150

Did this one Friday night after a long work week. I could not get it going and ended up doing DB cleans with 2x25# dbs. The run took 10 endless minutes. I was just glad to get through. I am continually amazed at the toll that work and stress take on my body.

70kg cleans, 2k run 13:07

95,115,135 hang
1.25 mi 10:02 TM
95,115,135 hang

I am trying to catch up a bit on the WOD after straining the arch in my foot a couple weeks back.

All cleans with 105 lbs, run 1.25 miles, time 18:20