Kurtis has babysitting down to an art.

Are folks gonna try and take this from the ground or from the rack?

Ground for any weight I can clean (140ish). Rack for everything else. Doing this tonight. Slow, sad, saturday night with crossfit...could be worse!

What's the URL of the site that carries the book on excersize and the neuroendocrine response that CF reccomends?

If you hook the carriers onto the bar, can you rock them to sleep while you work out?

Totally OT, but I went to theartofdansilver.com and nearly busted a kidney laughing. Warning - take in small doses. The martial arts SUPERF**&INGSECRET is absolutely sensational. I also could only read a few of the pictures before I had to leave the site from laughing so hard.

Dude, your wife is an extremely patient and forgiving woman. Or you are divorced.

Rest day for me. Yes!

WOD as rx'd. I'm still way weak at these and my O lifts generally.

115(sc)-115(otr)-115(otr)-125(sc)-125(otr)-135(otr)-135(otr)-135(sc)-140(sc)-140(otr)-145(sc)-145(otr)

sc= squat clean otr= off the rack
On last 2 weights, it wasn't really a squat clean right into a thruster. It was more like a half-power, half-squat to standing to stabilize, then the squat and thruster. Still keep widening my legs out about 8" each when doing squat cleans. This workout makes all of you sub 5min "Fran" people the more impressive. I can't even do that much weight (135) a few times. More goals, more goals.

Started at 115 for 1st 3 and then did 145 for the rest. However it was difficult!

isn't today Eugene's 50 Pullup Birthday challenge?

I'm reminded of the challenge to Cool Hand Luke:
"Nobody could eat fifty eggs!"

today we'll find out!!

Now that is a picture I can relate to!

Too funny! Kurtis is truely a gentle giant.

Hello, I am in the market for a new rower, is the concept 2 the one to go with? I haven't tried one yet, haven't found one in my area. Thanks, Jason

jason, i just got a c2 3 weeks ago. the best fitness equipment purchase i have ever made. i ordered direct from the site. the new d model is slick and you cannot go wrong.

dumbbell sub

30lbs x 5
35 x 5
40 x 3
45 x 3
50 x 2
(52.5 x 3) 10 sets

didnt go to the gym for this...done it at home

dont like using my small bar for thrusters so instead done -

60kg barbell thruster 12 sets x 2 reps

Started with kipping pullups for Eugene's birthday - fell off the bar AGAIN at 51. Two under the callous blisters as well....I'll be losing a couple callouses soon.

115# all 12 efforts. Butt to 11" block, full arm extension.

Team Ruthless CF Va

135,145,155,165,175,185,195(F),195,205,215,215(F),185

*the 2 failures the weight went up, but not to full arm extension

Kelly: You're my hero. I'm still working on breaking 20 PU's.

CFWUx2
120x3, 130x2(NL), 120x3, 125x4

95-115-135-140-145-150-155-160F-140-140-140-140F-140-140

The failed lifts were on the overhead lift; didn't get arms to full extension.

All lifts were from the floor. Most were power cleans, with a few squat cleans thrown in, too.

Team Mosul(Splinter Group)

Chris C:115/125/135/145/140/140/135/135/135/130/135/135
Matt M:115/125/135/135/135/130/130/130/135/140/140/140
Mike H:115/125/135/145/155/165/175/185/195/185/205/195

Mike H, our new guy (3rd WOD), embarassed us today. The guy's an animal!

Did Eugene's Pullup Challenge instead. Yeah!

Posting for CATES:

CFWU
135/140/145/150/155/165/175/185/195/205F/200F/185
4 X 135 Single set
Abs

First workout since last Tuesday, definitely needed that rest break.

115, 125X6, 135X2, 140X3

45, 85, 115, 135, 145, 155, 160, 160, 160, 155, 155 lbs

A couple of questions regarding this WOD:

1.) It is 12 reps correct?

2.) No breaks between them(besides adding more weight)?

3.) If dumbells are used instead of barbells are the hand grips still the same?

4.) Is it ok to use some kind of weight belt the last time I did these my back hurt for like a week.

Any advise would be appreciated..
TMG

135, 135, 135, 135, 135, 145, 145, 145, 145, 145, 145, 145

CFWU x3(+push-ups, +flutterkicks)
WOD
115-135-155-165-155-155-155-155-155-155-135-135

Had the strength to put up more weight, but not the shoulders. Did TurkeyDays WOD after ward. Now Motrin and ice. Mmmmmm, good!

Kelly Moore, "Old woman" or not, that is awsome once again!

C, I'll give you a call later.

Travis:

1) It is 12 sets of 1 rep
2) Rest as long as you need between them. I usually rest less during the beginning 'warmup' sets and start taking more near the end. The goal is to build up to as heavy a weight as possible, not to tire yourself out.
3) Your hands will probably be rotated differently with dumbells, which is not a big deal.
4) I would say don't use the weight belt and focus on form (keeping elbows high, back straight, chest out).

Cheers,
Adam

Newbie-->
WOD
115-135-155-155-115-115-135-155-135-135-115-155
Loving Crossfit so far. You all are inspirational.

BW:165

WOD AS RX'D:

95,105,115,125,135,145,155,165,170,175,180,185(PR)

all weights from the floor. form is improving and thus the gains.

maxed out at 264

This loooooks shaweeeet! I'm gonna do these barbell thrusters into a power clean using 135 lbs for every set.

I might tweak the reps a bit, and try doing as many sets of 5 as possible in a 10 minute time period :)

Nice workout CF, muchas gracias!

--zach :)

70,85,95,110,125x2, 135(Failed),130x3,135(Failed), 130x3

cfwux2

bb thrusters 1r x 12s

115-115-115-125-125-125-135-135-135-145-145-135

Started @ 95
Ended @ 175
I felt strong today, but my shoulders are still sore from the push press, push jerk, split jerk WO I did on Friday. Next time I will try for 185.

65-70-75-80-85-90-95-100-105-105-105-105

95-105x2-115x2-120-125-130-135x2-140-145
all squat cleans until final two, which were power cleans.

hung out on the PU bar for Eugene instead!

115 x4
135 x7

Kurtis B - A 600lb Deadlifter and a conquerer of the #3 Captains of Crush. Can't think of a better babysitter.
Worked up to:
85kg Snatch
107kg C&J
100kg thruster

75x3-85-95-105-110-115-120-120-130-120-115-115

Bad day.
After 2 reps w/95 lbs the left shoulder was hurting in the bad way. It's either poor form or just being new to these exercises. Rest and try again tomorrow.

Been doing CF for almost 2 months. I am definately not at Kelly's standard- which by the way- U rock ...i failed at 80lbs... BUT... yesterday's 200 pushups (on my feet) was the most pu's i've done in the last 8 years combine.. SO yeppiii for me!

all reps 120lbs. Focused on form.

CFwu, Burgener wu; 115/135x2/155x4/165/155x4

41 yo Male 188 lbs.
Did thrusters with bar on back
60kg,70kg,80kg,85kg,90kg,85kgx7

Modified CFWU -2 rounds
Samson Stretch
PVC Overhead squat-15
Good mornings-15
Hollow Rocks-15
Press to Handstand-held for 5 - 10 seconds (new record)
Push-ups-15 (Murph left me trashed for pull-ups and dips)

WOD as Rx'd
115-125-135-145-155-165-170-170-175 (miss)-170-170-165

Really happy with lifting sequence (and form). I have made huge improvements since the Golden seminar. Thanks to all who have answered my emails and/or encouraged me.

I couldn't work out yesterday, inlaws were still here and well..sorta in the way :D

I did Murph today to make up for it...I love my Osprey pack, but why in the world would you put a drain rivet right in the small of the back on that thing...I put two 10 pound bags for tiling grout in my bag for the runs, and my back is all cut up now!

54:09

Ted

95-105-115-125-130-135-135-145-145-150-150-155
at home, so started with power clean off floor.

I've been doing Crossfit 6 weeks and love the program. Feel really firm.

Today was my first try at barbell thrusters. Did 95, easy,-115, easy,- 135, went through the motion easily, but felt a nonpainful pump in my lower back. I worked through it, not wanting to hurt myself, 115 twice, back stiff, 95 once back stiff, 45 4 times. Quit. My back is now very stiff, and I'm icing it.

Has anyone else experienced something like this, and any suggestions on handling it. I'm real stiff walking. Not very mobile.

all done off the rack
95/100/105/110/115/120/125/125/127.5/130/135

then i taught a 45min fitness class - they did all the work i just gave the orders.

then off to do Murph for the first time
I'll post my results on that days page.

Thanks Grady. I'm actually only deadlifting 425. Those numbers for close to 600 were for half-squats.

up to 165 for an easy single, didn't want to push it after murph yesterday.

Dumbbell Thrusters
50, 55,60,65,70, 70, 75,80Fail, 75, 80, 85 fail,70, 70.

Happy birthday Eugene,

50 consecutive ring pull ups for you buddy.

I will probably do the thrusters later, my arms are now less than jell-o.

89,99,109,119,129,133,143,148,153,158,163(f),163(f)

Morning
Max effort crossfit
Deadlifts 3-3-3-3-1-1-1-1
385 for 4 triples
410 for 4 singles

Spent the day Ice climbing/bouldering.

Back to the gym on the way home.
WOD Thrusters
135-155-165-170-175-180-185-190-195-200-205-210
All weights hang cleaned.

A good day, by any standard.

Steveo

Happy Belated Thanksgiving ! I'm gratefull for Crossfit and the CF Community.

BW:150
CF WU x3

Cleaned from floor : 135,135,135 ,From Rack : ,135,135,135 (going deeper on the squat each time)135 (fail) 1 minute wait 135, (shoulders where bothering me so I switched to DB's for the rest of the reps)60# DB's ,60's,60's, 65's,65's. I took 3 minutes between each rep, I like this better with DB's it's easier on my shoulders and my form was better.

60 consecutive kipping pull-ups for Eugene's birthday challenge. 20 Rep PR.

Thrusters:
95
115
135 PR
135 Fail
125
125
125
135
135
135
135
135

Worked up to 170#. All reps squat cleaned.

First few reps were tentative following yesterday's Murph. Strong work Ahmik !!!

115,120,125,130,135,140,145,150,155,160,165,135(5 reps)

95/105/115/125f/120/125/130/135f/95x6

bwt: 195

95
105
115
125
135
145
155
165
175
185 (5# PR)
195 (15# PR)
205 (Fail)
185

Ahmik! Amazing!

CF w/u x 3

25 consecutive pullups!

Barbell Thrusters:
95-115-135-145-155- 160! -145x6

25 consecutive chinups!

Happy Birthday, Eugene

135(pc)+155(pc)+165(pc)+175(pc)+185(pc)+185(otr)+185(otr)+185(otr)+190(pc)+190(otr)+190(otr)+190(otr)

TGU
70x5,75x3, 95x1

RLTW

Have a great Holiday Season, and it looks that I will soon be joining all the Iraq crossfit training teams.

95,95,115,115,125,125,135(f),105,105,105,105,105

115-115-135-135-140-140-145-145(pr)-135-135-135-135

Happy Holidays all!

Ahmik-congratulations-that is awesome

135-135-155-165-165-175-175-175-185-185-185-185

could have started out much heavier, rested 1-2 min between sets

All power cleans then thrusters (butt to 9+ inch step stool)

72
82
92
102
112
122 (fail)
122
122
122
128 (ended up on tip toes)
128
128

Ended up hurting my right lower back which kind of started hurting already from all the "jerks" 3 days ago.

45,50,55,60,65,70(fail),65,65,65,70,70,70

This was my first time doing this workout so I was a little unsure on the weight.

95-115-135-155-165-165-165-165-165-165-165-165.

Done with a full squat. I feel I could have gone heavier, maybe 185-195. Will try it next time, good times though.

135
145
155x1,1
145
135x10 singles

All reps squat cleaned from ground.

Ray

115
120
125
130
135
140 (fail)
140(fail)
140
140
145 (fail)
145(fail)
145 (fail

Livestrong!

Heavy thrusters a no-go with hinky shoulder, so did some kettlebell clean and press ladders.
Double 26s: Ladder 1-2-3 x2
Double 35s: Ladder 1-2-3 x5

95,105,115, 125, 135,135,135,135,140, 145, 135,135.

All thrusters from squat clean. All weights in lbs.

95, 100, 105, 110, 115, 120, 125, 130, 135, 140, 115, 115

Shoulders kinda bugged me on this one.

3-135,2-155,2-165,185,195,205,215-fail on clean,215 fail on press.
Felt like I was in 4 low going to press last couple.

60kg or 135lbs for all 12 reps.

I can clean and jerk 72.5kg=161lbs ( my vveight =90kg)-this is pretty much my first attempt at this lift, hovv much can i expect to improve in the next fevv months??
( have been vvasting my time on the ridiculous bodybuilding isolation type exercised till novv!!)

Gave a go at the Pullup challenge today. I know that 50 is well beyond my reach, but I did get a PR of 21. I finished off the 50 for good measure.

95-115-135-145-155-165(F)-160-160-165-165(F)-160-160

The failed lifts were on the overhead lift; didn't get arms to full extension. 9th WOD

135, 135, 145, 145, 155, 155, 155, 155, 160, 160, 165 fail, 160, 160. I was surprised that I couldn't lift as much in a thruster as in a push press- I thought they would be similar.

BW: 150
95, 95, 105, 115, 125, 135, 145, 155, 145, 145, 145, 135,

115-125-125-135-135-135-135-135-135-135-140-140

95-95-115-115-135-135-145-145-145-155(miss)-135-135-135

All cleaned from the floor.

Finished up with 3x5 OH squats with just the bar.

Picked up the new Skiing magazine with the CF article from Mark Twight. Pretty sweet!

40kg-40kg-60kg-60kg-70kg-70kg-70kg+10lbs-70kg+10lbs-50kg-50kg-50kg-50kg

all cleaned from floor

finished up with a light 15-12-9 Fran with 30kg

no breaks except in first two pull-up sets

great way to finish the "purge" from this long weekend.

95 lb for all 12, still working on getting these down.

55lb for 8
45lb for final 4

95, 100, 105, 110, 115, 120, 125, 130 (fail), 130 (fail), 125, 120, 115, 105, 100
125 is PR by 10 pounds

power cleaned each set

95, 105, 115, 125, 135, 145, 150, 155, 160, 165, 170, 170 (failure)

A few months ago, it was a big deal that I could clean and jerk my bodyweight (165#). Now I'm doing 170# thrusters! Today was a good day.

45/50/55/60/60/65/65/70/70/75/80-fail/80-fail

115/125/135/145/135/140/145/150/155-fail/155/160/165-fail

New to CF, and a long layoff from olypic lifts. This is my second WOD.

bw = 178

Kept wt low to work on form:
65/75/85/95/105/105/105/105/105/105/105/105

Good to be back.

Run: Alki-FairmontCanyon Time: unk. Felt Good and fast.

I don't have access to a bar so I did my own WOD--the set of exercises someone special put together for me: squats, lunges, push-ups, and abs. I'm still so sore from the past couple of days, but I'm ready for tomorrow!

45/50/55/60/65/70/70/75/80/85/80/85

then we did the Thanksgiving Day workout...somehow i forgot friday in my calculations and thought that tomorrow was the rest day and that it wouldn't hurt to catch up / double up. i'm sure i'll pay. oh well, i'm still thankful crossfit!!!

team tikrit:
mfbunch, bwt 155: 45, 95, 95, 115, 115, 135, 135, 145, 145, 155, 155, 165(f)-overhead but couldn't lock arms, so did 135 x 3 as penance
joeyd, bwt 175: 45, 95, 95, 115, 135, 135, 145, 145, 155, 155(f), 165(f)-same problem, same penance
finished with sit-ups and 15 minutes of sparring (grappling)-joey h., safe travels, team iraq awaits!

Didn't write this down believing it to be simple and instead did 10 * push press instead:
40, 50, 55, 57.5, 60, 62.5, 65, 65.75, 65.75, 65.75. DOH!

Due to last night's injury my left wrist will be out of the weightlifting game for a few days. So I subbed Front-Squats with the bar held in the crooks of my arms. I had never done these and I must say that they hurt like hell.

95/115/125/135/145/155/165/165/170/170/175/175.

Did these in a bottom-to-bottom manner. In other words, I started with the bar very low on the squat-rack, scooped up the bar, squated the bar up and slowly lowered it back down.

-D.

1 rep on the minute for 12 minutes
135, 155, 165 x 2s
175 x 5s
165 x 3s

Finished with 100 wall ball shots (7 kilos) in 5 minutes, tabata style.

WU - 4k jog

All sets 95 lbs

135-135-135-135-145-145-155-155-165-165-175-185(PR)

BWT: 185

Tim

Sean G.,
Nice find on the artofdansilver.com.
Having met Dan and his lovely wife, I can tell you they're meant for each other.
Whatever that means.

I suppose he'd tell you the same about me and my wife.

Still, he's funnier than I'll ever be and he knows Photoshop.

Went heavier earlier this time. Wrists and rack position still limiting.

135, 155, 185 (pr), 175, 180, 190 (f), 180, 175, 180, 180

Followed by 135 x 6 and 7 MU.

135, 145, 145, 155, 165, 175, 185(f), 165, 175(almost),165, 155, 165

135-155-155-175-175-205-185-225-235-205-245(miss)
225-225

115 everytime (6-3-3). 1:52. Obviously I should be going heavier based on the posts.

Double WOD day! Playing catch-up from Thanksgiving weekend. Did the Clean, Push press, Push jerk and Split jerk WOD this morning and the Thruster WOD this afternoon.

First three lifts started as power cleans until a rack freed up.

115
120
125
135
140
145
155 (f)
155
160
165 (f)
165 (f)
150

135/1 140/2 145/3 155/2 165/4

95#
115
133
143
148
153
158
163
168
173
178
183

First Time with max on thrusters

115/120/125/130/135/140/145/150/155/160/165/170 (miss). All power cleaned then thrusters.

115 135 145 155 165 175 185 190 195 200 180 180

Got up to 175, failed at 185. Many more reps at 165 and 155. Back still tight.

Dave: 95, 105, 110, 115, 130, 135, 145, 150, 150, 155, 155, 160

BW: 165

95, 95, 135, 145, 155, 155, 160, 165, 165, 170, 170, 175

Tried to do all squat cleans but a few were power cleaned. All were from the floor.

Day late. . .

BW: 195

105,105,115,115,125,125,135,135,140,140,145,150

From rack, arse to ankles, arms to full lock (shoulders in ears).

Now now I am off to do Diane.

We are a couple of days behind out here in Oki. Did Murph Yesterday so the loads are not great. 115, 135, 145, 155x6, 135x3, desert was 115x3 for perfect form. 90% good form. We did thruster plus a front squat for each: down, up to lock out, down, up to start position then racked the weight. Right wrist is sucking

did this yesterday between attempts at Eugene's PU challenge final exam.

125,135x3,145x3,155x3(failed)
then Dbs at 60#
left shoulder is weak

117x2
127x2
137x2
147x2
157x2
167x2
177F

Thrusters have always been very hard for me because of wrist and shoulder flexibility.

Nonetheless as Rx'd. BW 232
95, 115, 135, 155, 175, 185, 195, 205, 215, 225F
135x5

I was pretty happy. All reps A2A.

Finished with a 500m C2 sprint: 132.0 My legs gave out and couldn't do it. Will try again for sub 1:30 in a few days.

CF Wu
135x3
140
150
160
165x3
170
175x2

worked up to 100#

125# max

95-95-105-105-115-115-125-125-135-135-135-135

185,185,205,215,185,185,
215(sc&j),185,185,205,185,185,185

Tabata bike intervals 4minutes

95#-100-105-110-115-120-125-130-135-140-145-150

95-95-115-115-135-135-135-135-155-155-155-155

115-125-135(missed)-135-135-135-140-140-140-145-145(missed)-145

Wrist still a problem, so did Back Squats instead (wgt in lbs.):

3x 135
2x 155
2x 185
2x 185 (no shoes from here on out; depth not as good)
1x 195 (to parallel)
1x 205 (poor depth)
1x 195 (to parallel)
1x 185 (better depth)
2x 185 (to parallel)

Should have stayed at 185 and gone for better depth. Finished with some "goblet squats" to practice form and then Military Press (standing):
10x45/8x65/6x75

Each lift includes a power clean.
135
145 - turned into clean, push press, front squat
115
125
130
130
135
135
130
130
125
130 Fail Wrist flexibility problem let weight go too far forward, lost it, had to bail on the upward part of squat.
125

from the rack (kgs)
60, 60, 62.5, 62.5, 62.5, 65, 65, 65, 67.5, 67.5, 70, 72.5

60
70
70
80
80

low back still sore from injury deadlifting...lucky i used my osteopathic knowledge to get to a stage where i can do thrusters 3 days later...i am impressed!

Each rep includes a power clean from floor
All weights in kgs
65
70
75
80 - fail on push-press
70
72.5 - no momentum between front squat and push-press
72.5 - better
72.5 - lost weight after clean trying to reset rack
72.5 - little momentum from front squat

Next time will start lower with a weight I can explode with and work upwards in smaller increments. Very little "thrust" in a lot of these Thrusters!!

Cheers, kempie

85, 105, 125, 135, 155, 165, 165, 175, 185, 195, 205, 135, 135

Did on the 30th,
95, 105, 115, 125, 135, 145, 155 (f), 155, 135, 145, 155, 160(f)160. Realized I was using the receiving grip and it made it hard to push over my head.

Meyer - new PR!!!!

135-145-155-165-175-185-185-185-185-185-185-185

Ben
50-50-50-50-60-60-60-60-60-60-60-60
Webb 95# all 12 reps

BW 200
89/116/116/127/138/138/138/138/138/150/150/150
Cleaned through 138, then racked 150s

135 for the first nine, then 145, 145 and finally a 155 for the last one. Almost keeled over on the 155.

Abraham Lincoln Crossfit

Tom (BW 207)

135, 145, 145, 150, 150, 150, 155, 160, 165, 170, 175, 185