This one shouldn't be too bad. Are those guys in the pic PJ's?

Ahh well to bad it is a rest day for me tomorrow. I would love to spend a painful 15 minutes doing this...

the one thing i have learned in my first month in CF:

if it looks easy, you're probably screwed

hold on grandma, I'm coming to the light

Awesome, I was planning on doing C&J tomorrow anyway! :D

What would be a good average time for this workout? If I use the 135# it will probably take me about 45 minutes. If I use the 95# it will probably take me 15 to 20 minutes. Is this supposed to be more of an anarobic blast for max power output? Or a slow and heavy type max load workout?
Thanks
Jeff

Compromised.....CASE OF BEER!

Anyone know their names? I think I was in the Army with one of those people.

I will see Grace tomorrow but tonight, I flirt with Cindy.

If its Torri Station, Okinawa, then those are probably Army SF guys out of 1st BN of the 1st Special Forces Group (Airborne).

De Oppresso Libre!!!

Ed,

I am laughing at you right now. With the best intentions, of course... :)

Those guys in the pic are Army Special Forces w/ 1st SFG Torii Army station.

Man!!! I knew CF was tough, but for a Pregnant woman to do overhead squats....Shes tough as nails. Impressive Michelle.

Michelle never stopped lifting heavy, I have a vid of her on the GHR that's great!

1 CFWU

30 C-n-J using 95 lb (16:46)

1 CFWU

Sage's video was extremely helpful in getting my technique and form down for this. Surprising how much wind this takes if you try to do, say, five real fast, right in a row.

5:17 - 75# squat clean and jerk. Eight seconds faster and 5# heavier than 041031. Done barefoot, all reps put gently and quietly back to the floor as my upstairs neighbors wouldn't appreciate hearing crashes at 1:05am....

The tendons on the outside of both my knees and my hip flexors are very sore from yesterday's squats.

4X5 "Phat" kipping pullups - bar to bottom of sternum the first three reps of each set, top of sternum on the last two reps of each set.

4 sets of double 44# C&P ladders (1,2,3 reps per ladder)with a one minute rest break between ladders.

L-sits: 40/20/20/20/20 second increments

First to post a time Whupeeee!

second workout of the day after a couple of hours on the mountain bike including a BIG hill.

First Grace ever

9:14

All reps 135lb powerclean from ground to overhead with split jerks

Felt like dying and the HR data tells the story

Average HR was 183 max was 203

Ahhh crap I wasn't typing fast enough!

Give the one on the left some O2!! He looks a little winded.

11:40

95# x 10,5,5,4,3,3

Loved it...

4:50 As Rx'd. 135# C&J. 12 second imrovement over first date with Grace. 10-7-5-5-3

Was gonna do Cindy, but saw this and couldn't pass up, as the gym was empty, and I can now do Cindy in my apartment later with my new rings.

Great. My post (and time) would just HAVE to come right before you-know-who's. (Just kidding, km). Damn.

first date with full weight.
Grace u are a mean woman
time: 14:38

Btw what's the best time for this one?

40 kg and 8:37

Still working on oly lifting form.

Power cleans - split jerks

95# x 30 - 14:58

Baz

I have seen sub 3 minutes posted, with 135. Out of the last three times Grace has come up, a handful of sub-3 times by some of the elite. For some reason I also remember someone talking about a 90 second Grace, but can't find it.

5.34 and it was hard,used 125lbs. I would be interested to see some of The All Blacks have a go at some Crossfit workouts, a world class Rugby player has a good combination of speed ,power and endurance.

I did this in 5:34 which was 1 minute faster than my last try a month ago.....Too bad I screwed them both up, I did cleans ONLY for both today's (Grace), and Isabel about a month ago. I struggle with basice listening skills, I have accepted that fact, apparently I also need work on my reading comprehension.

Nice job S.G. I'll keep watching your times:). Go Team J-B!

And my basice spelling skills

Probably should have used lighter weight.

135lbs 12:08

Leanne S.: 5:46. 65#, more or less power cleans + jerk.
Steve S.: 7:46. 95#, full clean and jerk. No clue why I posted a faster time a year ago; most likely I was not doing a full c&j.
Outside temp 20 degrees (F), and garage was about the same. Good timing for this WOD though - built a oly lifting platform yesterday and today we broke it in!

I have to question the form on the video. Looks like she's sticking her belly out. Oh, she's pregnant...never mind.

4:59 as rx'd

13:25

bw 192

full squat cleans (not power cleans).

1st 3 at 135, realized that wasn't going to happen for 30 today. so I dropped down to 95 lbs. 14.54. didn't stop the watch to change weights.

Jeremy

Okinawa...brings back fond memories. I was based on Oki for 3.5 years. During the Vietnam era, the 1st Special Forces Group (Abn), 1st Special Forces was stationed at Bolo Pt. I miss the little island.

oh yeah, hang squat cleans

Jeremy

First time with Grace...
Grace 95# (5:10), 1 mile run (6:45), Grace 95# (7:50)

I bet you that she will be the most prepared woman for labor that's ever been!! Congrats Michelle

7:36 with 65#. My first Grace. Experimented with GHD subs afterwards. Thanks Court!

cfwux2

GRACE=13.56.86

I used 95# for this. All ass to ankle squat cleans and jerk.
5 reps x 6 sets

Burgener WU + Pre-Jerk warmup
130 was my PR before today, so I knew this wasn't going to happen.
120, 120, 135(missed jerk), 135(missed J), 120x5, 135 PR, 135(miss J), 120x19
23:15 was my slow time. Lots of weight changing involved. Form was great most of the time, thanks to Sage and Coach's Pre-Jerk video.

First time with Gracie.

65#, 3 sets of 10, squat clean to jerk

3:45

I was working on form, but will use more weight next time.

Hey does anyone know if Mr. Amundson finished the PJ pipeline?

Team Ruthless CF Va

135 lb. all touch n go squat Clean & Jerks

8:05

135 for first three then dropped to 95. Didn't keep time and used the opportunity to get some schooling on clean and jerk form. Thanks Ahmik. I've got to get some bumper plates.

5:02... With 135lbs.

8:32... but only 85# thick bar

Starting a high school crossfit club, we've been at it for a few weeks but this is the first post:

Meyer Grace as Rx'd 8:20
Jeff 5:00 50#
Ben 3:20 50#

As RXed.

Total time: 11:12

First time on this WoD. Was expecting around 20 mins, but hoping for about 15, so pretty happy with performance.

Failed once on the 23rd lift. Couldn't complete the jerk. Didn't get down low enough on the split.

Still mainly doing power cleans instead of full squat cleans, though. Will probably do some front squat work later today.

Well, having looking at the other posts i'm no longer as pleased with my performance! Intend to get sub-8 mins next time Grace pops by, but will strive for sub-6.

Some pretty impressive times posted here!

Nice grammar! Should have read, "... having looked at...".

Sage,
you set a high standard- DANG girl!

9:57- TRYING to meet the standard, ouch

Andy S, anyone who can giterdone in under 3 min & keep good form; I'll buy him a beer- in fact, I'll buy him ALOT of beer, just before the next workout...

135# at 170# bodyweight

7:27 total time.

115# squat cleans and split jerk
8:10

Ran my second race ever today, a 5K (same race as my first ever that was last year).

20:51, 50 seconds of improvement over last time. Still had two old guys beat me. I'll have to fix that for next year.

It's been two months since I've run more than 400m, and I've only gotten out and run sprints 2 or 3 times in the last month. Just 2 or 3 WODs a week and a couple of ME lifting days.

Crossfit rules. Seems counterintuitive to improve your 5K time by doing 10 minute long, intense weightlifting sessions, but it works.

95 lbs in 2104. That time sucks

I had good form though

41 yo male 185 lbs.
65 kg Power clean/power jerk x 30
6:00

13:45 with 135.

first time with grace

60kg

time 8:11

12:30 with 115#, was hoping for a little better but not to bad for my first time.

Strong work Michelle!

WOD-11:36 as rx'd.
Bodyweight-160 pounds
Should've dropped down to maybe 125 or so, the jerk portion was starting to get ugly around twenty. My goal was to finish under fifteen minutes.

Today is my one month anniversary of doing WOD's.

Now men fear me, women want me, and dogs fetch my paper...

huh, where was I, oh yeah:

really I'm feeling my tendons, peeling my callouses, and reeling from the joyous pain

Grace: 9:36

first time with grace, I think......used 135

7:52 as rx'd

135 clean & jerk 1:59

7:03
135 lb.

135lbs
14:31

Cates... look at Brent C's time. And I got to watch. You may want to buy him a keg!!!

6:45 power clean & jerk. 2:10 improvement over last "Grace."

Ray

6 Minutes at Cofee's Gym in Atlanta.

Still a little tentative on the O lifts...

115 lbs. at just under 10 minutes

7:27 135#

10:49 full weight but broken

7:19 @135. First time with Grace. bw - 175lb. In reply to Jefft - they were more of a power clean than squat clean.

Painstorm VII @ Brand-X Martial Arts

Big Dawgs

Squats 50-40-30-20-10
Push-Ups 45-35-25-15-5 (alternate between squats and push-ups)
Run 400m
DB Snatch (alternate R/L hands between sets) 40-36-32-28-24-20-16-12-8-4
Run 400m
Box Jumps 30-24-18-12-6
Pull-Ups 27-21-15-9-3 (alternate between box jumps and pull-ups)
Run 400m
DB Burpee Hang Squat Clean Thruster (Burgees) 20-16-12-8-4
Ring Dips 18-14-10-6-2 (alternate between burgees and ring dips)
Run 400m
Hand Stand Push-Ups 10-8-6-4-2
Pistols (one-legged squats) 9-7-5-3-1 (alternate between HSPUs and pistols)
Run 400m

Started cutting out smaller sets starting at the snatch, and then pulled left calve muscle on second to last run, therefore not finishing. Miserable WOD, yet oddly satisfying.

HI ALL,
Good to see a pregnant women lifting. I have pictures of Lisa squatting 130 kilos at 8 1/2 months (sans belt, of course).
WORKOUT AS FOLLOWS (CAP LOCK IS MALFUNCTIONING)
LISA CJ 55 kilosx1x30. Duration 17:30. Bdw. 61 kilos.
Jon {Snatch 50 kilosx5, PP 50 kilosx5, and Bentover row 50 kilosx8}x10. Duration 19:20. Then, Squats 110 kilosx2x10 (:30 interval). I need rest...

as rx'd
bwt 180
135x30 (broken into all kinds of small pieces)
15:15

some less than logical part of my brain thought that would go much faster.

17:50 Modified

BW 159

I didn't have much in me today.

I did the first 12 at 135# in about 12 minutes. I was starting to have a lot of problems with the jerk and holding it at the top, so I dropped to 115# and did the last 18 in about 6 minutes. Maybe I will have some more tomorrow.

15:00

subbed 95 lbs. for all.

Feeling much beter about my form.

85# clean & jerk 2:57

14:00

subbed 35 lbs.

Chad accidentally posted under my name.

15:00

subbed 95 lbs. for all.

Feeling much beter about my form.

Worked up to:
Snatch 83kg
C&J 105kg
OHS 90kg
Grace 3:41

BW 190
135# 30 reps

6:25

Painstorm - Pack version @Brand X

1:00 to do:

50-40-30 Squats
45-35-25 Pushups (knees - I'm a realist)
Run 400m
40-36-32-28-24 DB snatch (L/R)
Run 400m
30 Box Jumps
27 Pull ups

Cried uncle at the 1hr mark.

Going to have to give this one a go tomorrow.

Looking good 1/1. Hey Scott D....aren't you a bit old to be doing CF??

Team Mosul sends.

9:00

Full squat cleans.

First 3 at 135, next 7 at 115, finished up at 95. Total time 13:54
Wrist wouldn't allow me to do many in a row.
Will my wrists ever get used to cleans?

After did them with just the bar and did 15 in 3:05 to improve on form.

All fall squat cleans.

135 x 4/4/4/4/4/4/3/3 @ 13:00

22:30 - 135 lbs

it's cool to see how the exercises all come together on a day like this...Burgener warmup, thrusters, 3 bars of death.

I took my time today, didn't want to risk injury, but was very happy with my form considering only 2nd time doing C&J

#75
5:09
power cleans, push press

cfwu x3

WOD: 12:37 as Rxd w/ squat cleans and (mostly) split jerks. thats a little less than 2min faster than my last Grace over a year ago, which was w/ power cleans. im pretty sure i could at least halve this time if id done power cleans. Grace is now one of my new favorites. handstands later.

Good to see 1st groupers doing CF. Congratulations Scott of crossfit Torii Beach for making the 8 list.
Darryl

3:52.34...w/135lb.

Modified CWUx3
Samson Stretch
Pushup-upx10
Kipping pull-upsx10
Good Morning x 15
Hollow Rocks x 10
PVC Overhead Squat X 10

7:43-#95 bar

worked on L-Sits afterwards, plus stretching

ps - that was a partial painstorm. The rest should have been as MIke stated above me but pack did just the first three rep sets. I could not pull it off.

First Grace
Warmed up with a broomstick, trying to do perfect form: 4:14
Then 65#: 5:38
Then did 3 reps at 95# for kicks

CrossFit Virginia
Team Ruthless

MUSCLE FAILURE...I felt it this morning. For the first time in the last 5 months. It's been insane. I didn't know what to do, my brain is fried from working on the rings last night and 2 WOD yesterday...and working out twice a day all week.

You know you reach muscle failure when Ruthless Coach says "take tomorrow off, we'll start back up on monday." Maybe Dino is not that evil after all, huh?

Anyways, today's WOD as rx'd with 45#, 5:36. Not best load and time, but I'll settle for finishing the WOD and earning a FULL day off.

8:30

Previous time was 9:55, so 1:25 improvement.

Completed "Grace" in: 6:58:12

115lb Clean and Jerk x 30 reps
Ran 1-mile on the treadmill, but the time was ok. Legs are still sore from Wednesday's WOD, especially after the 35lb squats for 120ft.

CFWU x3(+push-ups)
WOD :07::06 useing 95lbs.

My first dance w/"Grace". Went light to take it easy on my shoulders. It was still painfull for the first few until my shoulder completely warmed up. Done squatcleans instead of powercleans. Form was pretty good on most. A few of my landings were not very good or graceful. Could probably of taken a video of them and posted it next to Sage's as a refrence of how not to do it.

5:55 with 135- mostly power cleans. Then did a few singles up to 185.

45 yr old Newbie....First C&J experience.
95# - 9:58
Didn't realize until I was done that I'd done hanging clean and jerks so that certainly speeded me up
Wasn't completely gassed so did 100 squats and 100 pushups to wrap up

Ediddy,

Quick question. I know only a few of us seem to do the CFWU and I wanted to check something. Do you know if we are supposed do it on days we dance w/the girls? Just wondering. Thanks

D.J.

Took my time on this one. Didn't really feel up to it either.

BW: 165

135x7
111x23

All were broken into sets of 2. Spent a lot of time re-gripping the bar, paying attention to form and setting my stance. 135 killed me, felt much better with 111 but I was aready winded. Didn't keep time but I know it took over 20min.

85lbs - 4:57

Brent and Krista C...both AMAZING Grace! :)

9:32 with 135. First day back after about a month....

20:46 at 60kg. Weight okay, just, but faster next time.

115 working on form

6:10 followed by OHS work

Coach B's Oly lifting WOD.

- - - - - - -

WOD as Rxed: 4:40.

Easier on the muscles and wind than Fran, but I shake a lot more for a lot longer after this one.

Brent c:

1:59!!!!! All I can say is....

... wait, I can't say anything all. I'm speechless.

OLAD Deadlifts
6 sets of 3
360lbs

Evening
Crossfit Max effort
Front squats
3-3-3-3-1-1-1-1
4 sets of 3
270lbs

4 singles
290lbs

Steveo

5:35, as Rx'd.

Very hard workout, but not as bad a time as I feared (actually better than last time).

15:23. 95 lbs.

This is ny second CF WOD. 95lb x 10, 8, 6, 6.

I used a power clean and press.

I did painstorm in 56:00

I did painstorm in 56:00

First time. 95# 15-5-5-5. Time was 5:13. It was strictly a clean and press. Too light I think.

30 reps
135 lbs
13:30

Painstorm 7 as posted above by Mike 59:35. 30# dumbells for the snatchs and Dumbbell, Burpee, Hang Squat Clean, Thrusters. Even writing it makes me hurt. Next month Painstorm will be made up by Connor and I. Under 35 minutes and and just as stormy!

5:30 after the chipper from hell:

3 laps of soccer field
50 wall ball shots(20lb ball)
50 ball slams(20lb ball)
50 pull ups
60 18" box jumps
walking lunge with 20lb db 2 lengths of soccer field
60 push ups
60 sit ups
50 20lb db thrusters
3 laps of soccer field

6 sets of 5.
11:45 , weight as rx'd

TIME 9:02
WEIGHT 135#
SQUAT CLEANS

17:45--95x10, 115x10, 135x10. did first 10 non-stop--really got heart going. rest were 1s, 2s, 3s, 4s. compares to 11 mins w/ 105-lbs on 10/31/04. did 10 min elliptical warm up 13/13.

4:10

Power clean and press. It took three sets-15, 9, & 6.

leg is better, now a head cold...

11:32
135#, Power cleans (ended up doing sets of 2)

3 rounds bag work
decline weighted situps

thanks!

10:43
55lb power cleans

8:45, power cleans

60kg clean and jerk, 12.40.

not great, barely even good

4:56 is my best time with 135. I know I can do better....

75 pounds 7:01

All full squat clean and jerks from the floor

Weight seemed real light but my strained lower
back muscle is still a little annoyed with me.

My first Grace...I like this one

65lbs

11:22

mix of squat & power cleans (often somewhere in between)

crossfit tikrit:
first grace, used 75#
mfbunch: 3:38, 17/8/5
joeyd: 3:41, 17/5/5/3
seemed too light at first, then started to become really difficult to keep strict form

DJ,
i think more people do the CF warmup than there are actually posting that they did it. i thought about not posting that i did it anymore, but then i realized its good for newbies to see and wonder about...'whats the cfwu??' then we tell them to go to Lynne's FAQ.

anyway, i do the cfwu before just about every WOD. it loosens and warms everything up and also ensures that im doing some squats, pullups, dips, situps, and back extensions every day. i think of the cfwu as my foundation to everything else.

Grace in the morning. used 2 1.5 pood KBs. 8 minutes.

Then did 3x3 1-arm 2 pood push press.

Followed by 3 sets of 30 foot carries with 2 pood over head and 1.5 pood at the bottom.

In the afternoon did Cindy since I missed her yesterday. 8 rounds (2 better than last time). Did half the push-ups on the rings I got today.

CAnt remember if i posted yet.

9:03 with 90 lbs

1-5: 45#
6-10: 55#
11+: 60#
16:26, sets of 5

Cindy jacked me up yesterday and I'm not to familiar with C&J so I just watched Sage's video and practiced the movement with a bar.

Reduced Grace C&J
50kg
6.09

cfwu X 3
WOD - 8:27 with 115#
cfwu X 3

Spent the day/and yesterday learning how to do and teach the competition lifts.
Don't know excatly how may i did 100's but i know i Did a PR CJ of 47.5kg (104.5lbs) but lost it on the 50kg and ed 25kg. Bumper are cool

Started out with 95# and did 10 C&J's. Form was terrible, so I went down to just the bar--form still sucked. So I finished off with about 15 burpees. I think I am weak through the hips, cause my Jerk strength was more than adequate, but my cleans were atrocious (super slow throught the bottom and WAY too much arms). Would anyone be willing to check out a video of me in action & give me some feedback?? Oh yeah, I did all that in 12 minutes.

10:00 115# full squat cleans / split jerks

Tim

8:45

3x135#
27x115#

I really wanted to do the WOD as rx'ed, but I was BARELY able to do he jerk w/135# so I think I did the right thing by dropping weight.

Work did not allow me to do yesterday's WOD and was threatening to kill today's. I decided to do this one after work at 0200...

BTW=150. 08:40. Power cleans with a mix of split and push-jerks. This is a PR by a butt-load.

Couldn't remember when Eugene's birthday was but I knew it was impending. Ten minutes after this I did a (fried grip) max-pullup effort and set a new PR at 50.

Stoked.

-D.

Dan
New Pull up PR. Everything is right with the world.

12:50 as Rx'd

20 Min elliptical warm up, 7:10 at 135# meet Pukies little brother Shakie

:10::52. Had to use a 100# SB. Trying to grip that thing killed my time. Oh well-still a good one.

First 10 w/65#. Following 20 w/95#. Forgot my watch, but around 10 minutes. Form sucks, need more practice.
Followed up with 30 X 135# bench.

First Time doing clean and jerks. I did not time myself instead I took it slow and worked on the proper technique with 95#(slow is smooth and smooth is fast). It took me between 10 to 15min. I think. I will defiently be able to go up in wieght and down in time next time.

Did not time. Worked on form.

5 x 75
10 x 95
5 x 105
5 x 115
5 x 75

1 Mile sled drag mixing forward/backward strides. Load 100lbs.

3:10- meltdown at rep 18.

CFWU x3
First C&J didn't time but less than 20 min
60# worked on form
tried 100# but couldn't control it

Cf WUx3
BW:150

Working form : 115# for first 3 reps, then 95 # for the rest. Total time 14:32.

6:44.3.
95#

Warm-up for 30muscle-up WOD.

13:20, 135#
sets of 2

grace @110# 8:02
row 2K 7:55
grace @90# 6:22

total time 27:57

135lb clean and jerks 35 reps, did 3 rep sets because i am WEAK! 35 mins to complete.

Still trying to get the form right so went light.

10 reps at 60 lbs
10 reps at 80 lbs
10 reps at 100 lbs

Squats are getting deeper.

First sub 10 Grace. Excepting power cleans for squat cleans, as perscribed. Dead on 8:00.

Worked on Form, also felt tired from mary, so kept it lite.

65 lbs-broken sets

16:34

135 in 20:47
as rxd.

bw: 210
Grace: 135# 7:00

Power cleans from floor on each rep. Minimal squat.

30 reps 15/9/6 -- 65#
10 minutes
First, form and quality.

135x30 17:08
Rested too long. I'll know better next time.

Me: still in boot, so had to just use PVC pipe

Tracy: 19:58
30# for 1st 10, then 45# for rest

7:48

Man messed this one up. Read it pretty fast and only saw the cleans, so did 30 135# cleans in 4:45

16:06 Full weight, 10 sets of three.
Decided to go with the full weight and chug it out instead of lighter and faster.

Time stinks, but I was just pleased to get through it as prescribed. All lifts from the floor, no hang cleans.

23 minutes as Rx.

Next time going for a sub 20 minute.

5:30 @ 95# 10,5,5,5,5, Felt good, try 125# next.

You are my hero Michelle!

Rower: Time 15.14min 300Cal
LifeCycle: Time 30 min 8.9miles

REST 10min

60 Dips
30 Pull-ups
60 Back Extensions
60 Slant Boeard Sit-ups

As rx'd 3:09

5:36

30 x 45 lb clean and jerk. Form was very good, but it wasn't hard at all. I was being lazy. Will do it with 65 next time.

8:13
95 lbs. Rested about 10 sec. at the ten's. Next time I'll do 115.

Crap! 10:05
115lbs and I tried to do it in rounds of five. It ended up more like three followed by a quick two.

BW 200

First Grace:

89lb x 4
138 x 4 (dropped weight on me before 4th rep)
116 x 18

Took about 40 min (assuming this was a max weight thing?)

Had to stop because of left shoulder.

Rutman is friggin awesome.
Noticed all us hard core dudes are way down the page here. ahem.

Me? 115# (33) 135# (2)
11:08 Not feeling quite right. Not enough gas in the tank to go full out at 135.

bugger.

Joe- 5:06 w/ 135# C&J

Vanessa- 5:21 w/ 65# C&J

Jason- 4:27 w/135# C&J

Subbed down to 125lb, time of 13:30. I will use 135lb next time.

95# 5:15

5.08

As RX'ed.

13:26 (5/5/2/5/5/3/3/2)

BW= 165

AS RX'D: 7:05

as rx'd 6:30

10:09 with 75# to work on form etc.

135# x 30

11:11

Grace, as Rx'd

9:10

All reps as power cleans, floor to lockout. PR by about 30s.

First time doing Grace with 135 lbs, although used power cleans instead of squat. I'm happy with 15:50.

Unsure of the bar's weight in my dad's home gym. I think the total was 125lb.

10:17

First post for the following:

Danny 135# 14:40
Tiffany 3:42 w/ broomstick
Alana 1:42 w/ broomstick
Moody 3:16 w/ broomstick
Jana 3:30 w/ broomstick
Ashley 2:33 w/ broomstick
Marty 140# 8:57

95lbs, 13:00 min

about 20 min with 40 kg weight (BW 56kg). Have to work on form, especially on clean.

Just under 15 minutes, with 60 kg. Done in 2's and 3's. Form atrocious.

30 reps

122 lbs. power cleans and jerk

some pain in the right mid trap

took about an hour

108lbs

Time was 8:09. Done on November 23, 2005