Be sure to check out the Crossfit DC video from the "Year Gone Bad" workout on the 12/31:

http://www.va-parkour.com/media/xfitdcygb.avi

The video is encoded with Divx, which is a free download: http://www.divx.com/divx/play/download/

Crossfit,

Thank you so much for the great articles. I've printed out everything over the past several days. Happy New Years to you and everyone!

Go TEXAS!

So then, according to the article, there is a unifying principle that links my C&J to an kangaroo's hop . . . . . . . ;-)

Coach and Lauren,

Thanks! You rock!

Question:
After watching the exercise videos ...
do we go from behind the head or in front?
Also Coach B states that this is the second skill
transfer for the clean & Jerk. What is the first?

Coach & Lauren - thanks for the articles! You're not planning a baseline test on our reading assignments are you??

J

2nd pic of the DC crew, 2nd time that bald guy shows up in a pic of them. Coincidence? I think not.

If I were religious, I would say that this provides a link between God and Evolution. That is an amazing article.

New to crossfit, and try to check out the FAQ and the videos when I don't know an exercise before asking. Just wondering if we might be able to add a link to the video of the exercise in the main page.
IOW on todays WOD where it says push jerk it could be blue and a clicky to the video.
I know lots of free work is put into the site already, just see lots of questions that might be answered this way.

Rich

RFJ98,

Welcome, and double thanks for being a newbie with a perfectly sensible idea. Stick around and consider it done!

How long of a break should we take between the sets on todays WOD? Thanks and keep the great work outs coming.

WOW, you guys in the USA must have different libel and slander laws to australia! thats some good "feedback" re: pacific fibre ropes.

I guess if its saving lives your doingthe right thing!

PS: linda handed my ass to me the other day!

What about Pacific Fibre’s rigging is unsafe? I've had the same climbing rope from them for three years. It's been outdoors and in the elements the entire time. I use it at least once a week and it's still going strong.

Could someone give a brief description of the Push Jerk? I'm deployed in Fallujah, Iraq, and many file types, including video, are blocked by our firewall in order to conserve our bandwidth.

Thanks

Question regarding the push-jerk-
Should we be keeping our feet stationary like the slide, or jumping like the video? I apologize if it is a stupid question (still in my first real month of crossfit) as it is probably personal preferance but I just want to do them correctly.
thanks again
Ryan

Bll,

A Push Jerk is where you do a shoulder press, but dip and power through with the legs. At the "top" you want to explode off the ground, moving your legs to move into a jerk position. (one forward, one back)

I hope that helps
and hope its and accurate description...

With regards to the "Unified Theory"
?Why do they put question marks both in front of and after a sentence? I've not seen that before.
It's an interesting article, and it seems to be common sense, related to the laws of physics, I guess someone needed to get it down on paper.

Somebody HELP!
I just downloaded DivX, but when I click on the video link my Quicktime software opens up and it says it can't download the video. What gives???

OOPS!!
I realized I described the SPLIT JERK, not Push Jerk.

sorry...

Extra Fran for you, Steve.

Alex: Try downloading the video first. Ctrl-click on Mac or right click on Windows and "save as". Once you have it downloaded, right click it and "open with..." Your preferences are set to default to Quicktime. You can also change that in a preferences window somewhere.

Hi all, first week of crossfit, new to all the lifts; 75 lb for all 3 rep sets; 85 lb 2 rep sets and 95 lb for 1 rep sets. Working on form.

Warmup: 45# bar x 10, 135x5
WOD:
3x155,165,175
2x185,190,195
1x200(f),200,200(f),195,200,205(f),205,210(f),210
bw:190

I began to figure out how to explode my power after my second successful attempt at 200. I got excited with the discovery of this new-found power and kept going beyond the 3 sets of 1.

Also, for the sets of 3,2 reps I cleaned the bar before the jerk.

FGB @ Crossfit DC what a great way to ring in the new year!

From the ground up:
85, 105, 125
145, 165, 185
195, 205, 205

From the ground up:
85, 105, 125
145, 165, 185
195, 205, 205

3 x 60kg
2 x 62.5, 65, 67.5
1 x 70, 72.5, 75, 77.5, 80

Ryan,

Dude - with your mouse, click on the link, with your eyes, look at the picture, with your imagination picture yourself in freefall. If you then don't see what's wrong with the rigging keep climbing.

For the rest of you: all the splices on all the rigging are unraveling, they are way too short, hidden by opaque shrink wrap, and the ropes are hung by carabiners not intended or designed for critical application - all of which was shocking to professional riggers.

I called Ron Goldman repeatedly about the rope's failures. Sent them all back (five ropes) at my expense. Called again. Never got a call back, refund, or heard peep. No surprise the customer service and accountability match the product quality.

Is this one meant to be from a rack or from ground up-think i vvill try this from `ground up`- still recovering from linda -even though i managed only 5 rounds !!But i am up for it !!!Love this stuff!!

Here's what appears to be another good video of the Push Jerk taken from the side: http://www.uwlax.edu/strengthcenter/videos/JimTrav/Push%20Jerks.mpg

3-45
3-55
3-65
2-75
2-85
2-90
1-95
1-100
1-105

There seems to be a link to Pacicfic Fibre left in the FAQ (Question 5.2). Thanks for the site, maybe I found something to get in shape again (although I would need something below "Buttercup" level to start with...).

New Crossfit sub for Burpees: Climb a 2000 ft radio antenna. Wrestle a goat during your run home.

Warm up: 3 circuits of 15 oh squats, 10 dips and 8 chins

then ptp deadlifts and military press - 150 kg and 55kg top weights respectively.

Then WOD:

135 x 3

155 x 2

165, 175, 185, 200, 205 x 1

225 x f - rushed this a bit as I was a) over confident and b) late for work.

will practice some technique later on this pm...

What should the rest period be between reps in today's WOD?

Hello, new here. Thanks for the excellent website.
First WOD for me today. My technique looked sorry. Jumping while lifting felt awkward.

3-95
3-115
3-135
2-145
2-155
2-155
1-165
1-165
1-165

2 thoughts on reading the Unified Theory article:
1) when all you have is a hammer, everything looks like a nail.
2) It hardly "explains" locomotion; in some fashion it attempts to quantify the end states, but I do not find placing boundaries and definitions on an existing process to be an "explanation."

3-65
3-85
3-95
2-115
2-115
2-115
1-125
1-125
1-125

Still trying to get comfortable doing these lifts. It'll be better the next time.

I think I'm with you, Lynne. Another headline may have been: "Animals do not defy physics".

215 x 1

3rounds for time, 20 reps each:
L-sit chins
45lb push-press
double-unders
10:36

Maybe the fact that we're all carbon-based life forms has something to do with the universal similarities in many areas?
Will do this WoD tomorrow...
Did a semi-rest workout: run/walk for 1 mile, 25 GHD situps on the bleachers

3-95
3-95
3-95
3-95
2-115
2-115
2-115
1-125
1-125
1-125

Going climbing this morning so i'll do this tonight at CF Atl.(fingers crossed)
Santa's helper (Brown aka UPS) arrived today with my first kettlebell!!! 1 pood
been playing with it every time I look at it! can't get the smile off my face!

OK, goal today is for a new PR (>205)

Adam, the secret to my getting in the pictures is to surround myself with good people. besides, who would be looking at me in that pic?

Great loads posted Tom O! As much as I don't always enjoy taking it from the ground, I do seem more physically and mentally 'primed' when I do that, as opposed to taking it from a rack.

Has anyone noticed a correlation between their max push jerk and their max clean & jerk?

Thanks,

John

CF DC looks great! Looks like a fun time was had by all in that vid.

Ok, that settles it, going out to get some cheap 5 and 10 # plates after work today. I tried going from 45# to 95# and almost put a sunroof in my car...

Did these with a dowel and the 45# bar instead. Then worked on OHS.

But can the animals do algebra?

I'll just add this to the growing list of skills I need to develop. I believe I could have done more weight this morning but I suspect that would have been a mistake. Coach B.'s videos are a huge help. However, when he says "Dip and Drive" I somehow think of Rip Torn ("Dodge, Duck, Dip, Dive and....Dodge").

CFWUx3
3 sets at 95
3 sets at 115
3 sets at 135

Warmup, then:

3 x 135
2 x 155
1 x 185
1 x 195
1 x 205 (I think this is a PR, can't find the reference, though)
1 x 215 (miss)

Bwt = 156

"WOW, you guys in the USA must have different libel and slander laws to australia! thats some good "feedback" re: pacific fibre ropes."

No, the US is quite litigious. However, it's only libel if it's false.

Any idea on the interval between the push jerks today?

3*135
3*145
3*145
2*155
2*165
2*165
1*175
1*185
1*185

Mayor,

On an ME day such as this you take as much rest as you think necessary to do a max on the following set.
I personally take 1-2 minutes between.

Thanks Allen. Was not sure if I should be concentrated on time or if I should be concentrating on the weight. Thanks.

bll,
I'm new to crossfit and there's some descriptions of the push jerk above.

After watching the second video, to me it's like shooting a jump shot.

Hold the barbell in the shoulder press position, then dip/bend your knees and waist, and explode up with your legs and arms. Result is a jumping shoulder press with your feet leaving the ground.

Again I'm new so someone please correct me if I made a mistake.

Leon

95-115-115-125-135-135-145-145-145

185-190-205-185(Mental Regroup)-205-205-210-215(Failure)-205

95-115-135-145-155-165-175-165-165
BWT: 158

175 was fairly easy and I felt like I had quite a bit more in me, but I have not been putting the bar overhead as of late and was a bit uncomfortable going heavier. I'll get 200 next time.

3-105
3-125
3-145
2-155
2-155
2-155
1-160
1-165
1-165
I worked hard on form in the first three sets, I think that allowed me to get to 165, when I first tried this exercise about a month ago, I couldnt even get 110 up!

My 11 year old Daughter Bailey will be doing this WOD this afternoon, I will post her results later, She'll probably whoop me! LOL!

I have a tendency to read, a lot, in any field that happens to attract my attention. I also, fortunately, work in a college library, and so, have access to almost anything I want to read.

Anyway, I have been reading in Complexity Theory lately, and today's article struck a chord with something I read recently.

In his book, "Complexity," Roger Lewin discusses the concept of "a morphogenetic attractor", with Brian Goodwin, a British biologist and Complexity theorist. Very simply, a morphogenetic attractor is a form or pattern that has a high probability of expression in a given environment.

One example of a morphogenetic attractor given in Lewin's book is the eye. Paraphrasing Lewin, as functional visual systems, eyes have evolved independently over forty times(Lewin, p 40).

This is something I did not know, but goes right along with the idea expressed in today's article. Namely, material reality is governed by underlying laws and the expression of those laws leads to certain recurring forms or patterns. Rather Platonic I think. Complexity theory is a fascinating topic.

That insight about the fish being affected by gravity by having to displace water was awesome thinking.

This is a simply great site, thanks Coach, Lauren, et al.

Looking forward to the WOD at lunch.

Push Jerk 3-3-3-2-2-2-1-1-1 reps
All loads in kg

55*3-55*3-65*3-65*2-75*2-65*2-55-55-55

Looks like I got this one backwards. I realised at 75 that I was really push-pressing rather than push-jerking. Hence the back-off and focus on movement. Also, was getting up towards my max clean (80) and wasn't feeling it today.

Cheers, kempie

cfwux2
w/tabata double unders=88

push jerk
3's 95-115-115
2's 120-120-125
1's 135-140-145

Coach Glassman,

I am glad to see you don't take shit from people who don't show any character in public forums, I applaud the fact that you did call him out for an explanation, I also noticed no response or apology.
BUT, don't let it eat at you man! Of course its hard to convey true emotion on the freakin internet but you sounded pretty riled-up! Face it, there are always a few turds in the bunch, but the community realizes that your contribution has been and is phenominal to our health and fitness as athletes. If someone thinks they can do a better job, let em go for it, wish em luck and forget them! It's not worth your valuable time and effort to screw with them. I have a feeling that if you did revoke his cert. he would still be promoting crossfit as his own anyway.

Josh, I don't know you and I give anyone the benefit of the doubt as long as you justify or apologize for your remarks. We all get mouthy sometimes, but give respect where it is due, It's hard to argue with Greg's program and the success I have seen from it, I am sure 99.9% of Crossfitters feel the same.

Just my $.02

Hope it works out, If not, maybe some MMA time in the ring would help, those guys always hug after someone gets their ass kicked!

3@95-105-115
2@125-135-145
1@155-165-175
Bringing the weight back down to my shoulders felt awkward(bad). I need some rubber plates.

3@65,75,80
2@90,100,105
1@110(f),110(f),practiced the jump, 110! pr by 10#
Felt real heavy today. ugh

3@ 65,75,80
2@ 90,100,105
1@ 110
1@ 115 fail X 3

Good Job Sue!

Katie Jo you are my IDOL! Great Job as always

I think that Mike Mueller has been eating the peyote again. . .

or he has an interesting love of heights and goats.

Joey Mc,

Don't worry too much about Coach, he hasn't been named the 'Osama of Fitness' because he is thin skinned. He is just a Dick. ;)

We did this one in class this morning.
3@ 73,93,103
2@ 113, 123, 133
1@ 153, 163, 173 (PR)

As Rx'd:

135-145-155-165-175-185-195-205-215 both of us peaked here)

So get this... I (Justin) was trying for 225 lbs. but couldn't quite get under it, had to drop it...well apparently, the falling weights were too loud, and we got our 2nd warning to stop with our workouts. Unreal...Russ about threw down with the owner.

I wish we werent poor 23 year olds out of college, then we could get our own lil private gym without rules about chalk and weights clanging.

brutal eh!?

- Justin

75,95,95
105,105,115
115,115,115
For this exercise and the OHS I really wish I had some bumper weights.

95x3x3
105x2x3
115x1x2
115x3x1

It was important for me to have correct form, to explode under the bar and get into a good, deep squat the way Coach B showed us at the seminar. It's hard for me still, although I have been doing the skill transfer exercises daily. So I sacrificed some weight to get it right. I believe that in the end, I'll be able to throw much more weight up. In theory, anyway. Keep at it, something has to give.

Hi all,
Workout as follows
Walk 5.1136 miles 87 minutes (medium pace)
Hand stand holds (against wall) :52, 1:00, :58, 1:00, :58.
Rope jump 2100 jumps 14:25
Until tomorrow...

bwt.195
135-3-3
155-3
185-2-2
205-2
215-1
225-1-1

Justin,

Ask them if they would rather you try to catch a bad push jerk and hurt yourself so that they will have to clear the way for the EMT's. I grabbed some flack a few weeks ago doing some snatches...I'd rather bail out and make some noise then try to hang onto a bad one and hurt myself in a incapacitating manner.

If the gym you are at does not support olympic lifting, you should honor that. It is their business.

A gym nearby me considered it, but decided not to due to liability and space. I would expect them to shut it down, especially if it was being done without the proper setup.

Now if they have the facility, but don't like the noise, then somthing is not adding up.

Paul,

i completely agree with your statement...i don't want to write a novel on the message board, but in short, they aren't treating the situation well as owners. It's one thing to say, "we'd rather u not perform these lifts because we don't have the right equipment", instead of "this is my gym and I don't like it...I win."

It's unfortunate I guess, I thought it was called an "Athletic Club" for a reason.

anyways, sorry to bog down the Msg Board with stuff like this...but Russ and I appareciate the moral support of the CrossFit community! I wish we lived closer to Toronto so we could use their facility.

Got up with a badly inflamed left knee this morning, so decided no dynamic overhead lifts.
Instead I did seating push presses on machine. 77x3, 77x3, 82x3, 88x2, 93x2, 99x2, 104x1, 110miss, 104x1

Regarding the rigging of the climbing ropes in the picture from Pacific Fibre: As noted, the problem isn't necessarily the rope itself, but the way it is rigged. First, the "carabiner" looks like one you would find in the hardware store that has a discalimer about supporting weight. They should have used either a locking carabiner (or 2 non-locking ones facing opposite directions) designed for climbing. Second, the splices should be longer. The strength of the splice depends on the friction force between the rope strands being pulled in different directions. This is dependent on, among other things, contact area. The number of times each "tail" should be "woven" thru depends on fiber type and rope diameter and numner of strands "twisted" or braided" together to form the rope. Third, on my climbing ropes, I typically include an "eye" where the rope loops around the carabiner (or whatever is used to attach the rope to the ceiling, etc.) to avoid any sharp bends. Finally, don't neglect the hardware or methods used to attach the carabiner (or whatever) to the mounting structure and don't forget to INSPECT the rope, hardware and mounting surface REGULARLY.

I know there have been push/jerk dumbbell exercises before with one dumbbell. I have dumbbells up to more than i can probably push/jerk anyway, anyone have any info on how to do these with one and two dumbbells?

65/75/85x3
95/100/105x2
110/115/120/125x1

Despite still fighting the flu bug, all the reps were quick and sure.

Back still a little tight, but nothing like a WOD to fix things nice.

95/115/125x3
135/145/160x2
165/170/175x1

Held a handstand unassited for 10 seconds!

3 - 75,85,95
2 - 105,115,125
1 - 135,145,155

Warmed up with some bag work and intermixed pullups and bar MU attempts between setss.

CFWUx2
Hatch Squat Program

somehow, I read "PushPress" last night instead of "PushJerk".

PushPress:
115-125-135, 145-145-145, 155-165-155

Coach - Thank-you for the articles.

3- 95, 105, 115
2-135, 145, 155
1- 165, 175 (fail), 175 (success!)

3-75
3-85
3-95
2-115
2-135
2-135
1-155
1-165
1-165

24 kg kb
3-3-3-2-2-2-1-1-1

135x3
145x3
155x3
165x2
155x2
165x2
165x1
165x1
175x1

Ray

5k row: 17:41.5 Pr by a bit

As many rds as possible in 10 minutes:
5 HSPU
10 Mountain Climbers
15 24" Stair Jumps

Completed 4 rds plus 5 hspu and 10 MC's.

Does anyone have any suggestion on other exercises to help with jerk movement and overhead squat. Keeping the weight up and back while maintaining form is almost impossible. Thanks for the help.Teams

3x3 @ 95 lbs
2X3 @ 135 lbs
1x3 @ 155 lbs

In kilos:

20x3
40x3
50x3
60x2
62.5x2
65x2
67.5x1
70x1

Wasn't getting enough POP! out of my drive, so I called it a day instead of spending more practice doing them half-assed. Hadn't done heavy push jerks in a long while, usually I do split jerks.

65 x 3
75 x 3
95x 3
105 x 2
115 x 2
125 x 2
135 x 1
155 x 1
165 x 1 (fail)

Should have started heavier.

95/115/135 x3
155/175/190(PR) x2
all good form up to this point

195 missed, dumped it, cleaned it back to rack
195 wobbly with a bit of a pressout getting under
200 miss, didn't get under quick enough
200 again wobbly, bit of a press getting under

3@115
3@135
3@145
2@150
2@155
2@155
1@160
1@160
1@160

BW-175#

135x3
155x3
175x3
(185x2)x3
195x1
200xFail
200x1
205x1
Bodyweight 167lbs.

Form was getting a little questionable at the end, but good enough that it was still a push jerk. That's definitely the 1RM right now, at least without bumpers.

Team Ruthless CF Va

135x3
175x2
185x2
195x1
205x1
215x1
220x1
225-failed the clean(x3) so I couldn't attempt the jerk

85
95
105
115
125
135
145
155
165
175(F)

BW 198

pretty weak but gettin better

CFWU:
20 minutes of 5 pull-ups, 10 push ups, 10 1.5 pood KB swings, 10 sit-ups

WOD as Rx'ed, all PJ's cleaned from the floor
3 x 95 lbs
3 x 115 lbs
3 x 125 lbs
2 x 135 lbs
2 x 145 lbs
2 x 155 lbs
1 x 165 lbs
1 x 175 lbs
1 x 195 lbs

30kg, 30, 35 x 3
35kg, 35, 40 x 2
40kg, 50, 50 x 1

Taking things nice and easy on my bad shoulders still, Push Jerk seems like a dislocation waiting to happen.

did split jerk, all cleaned from floor
bwt - 162.3
133,143,153 x 3
158,160.5,163 x 3
165.5,168(f-no lockout),168(f-bad clean)

3x (3x 95#)
2x 105#
2x 115#
2x 125#
1x 135#
1x 145#
1x 150#

Much harder for me to keep balanced dropping into the squat in this movement compared to the split jerk or jerking from behind the neck...

95x3
115x3
125x3
135x2
145x2
155x2
165
175
185

135,145,155
165,170,175
180,182.5,185

125-135 Lbs throughout. Felt like I could do more but the exercise is still moderately uncomfortable.

cfwu x 3 rds +push-ups (pu's assisted)
95x3x2
115x3x2
125x3x2
135x2x2
145x2x2
155x2x1
165x1x1
170x1x1
175x1x1
kept weight light at first and did extra sets to work on form. quick question when driving the weight after the initial dip are the feet suppose to move outwards from the hop or stay relatively in the same place?

2nd day on Crossfit. Still sore from yesterday (did Tuesday's WOD). I probably should have started lighter, but didn't realize what I was getting into.

After Warm Up:

95 x 3
115 x 3
135 x 3
135 x 2
135 x 2
135 x 2
135 x 1
115 x 1
135 x 1

65x3
75x3
85x3
95x2
105x2
115x2
120x1
125x1
130x1
Koosta

55kg x 3
60kg x 3
65kg x 3
70kg x 2
72.5kg x 2
72.5kg x 2
75kg x 1
77.5kg x 1
80kg - fail
80kg x 1

Hello x-fitters. Could Coach or anyother person comment on the use of hindu squats. It seems to me that the hindu squats may offer some advantages over the tabata squats (as well as disadvantages). I know from experience that one can not move as fast doing the hindu squats vs normal bodyweight squats, but I definitely think that going all the way down to your heals expends alot more energy when comparing reps vs reps. I also like the fact that in hindu squats there is very little upper torso flexion when squating. This may really help xfitters when doing a workout after a brutal DL session or any other excerise that taxes the posterior chain through flexion. Just wondering what your thoughts may be. Thanks to all.

AJonusas...it would probably be a good idea if you'd post this type of question back in the message board, which is more suited to a back-and-forth type of dialog.

Steve wrote: "I probably should have started lighter, but didn't realize what I was getting into."

That sounds like something I've thought before.

Ah...the Push Jerk.
Finished with 315 and missed 335...not by much, though. Lots of sets of triples in the 265 to 285 range.

Bodyweight? Same as Eva.

235lbs for final single sets. Need a bit of work on form to go lower in the legs to get more under the bar. Finished strong.

AJonusas

here is what Coach said about hindu squats back on Thursday, May 26, 2005

"We get regular email asking about Hindu squats. On the plus side they are easy to learn; people who can’t squat, Hindu squat. On the whole, however, the Hindu squat represents a weak/inferior motor recruitment pattern with these faults among others:

1. Blunts development of posterior chain – when the heels lift, glutes and hams fade
2. Unnecessarily shifts center of balance
3. Reduces stability as center of mass is lowered
4. Creates a potentially damaging shear force on the knee
5. Dead-end movement - not a progression for any other movement
6. Incapable of moving large loads
7. Retards learning to squat, deadlift, push-press, clean, jerk, snatch…"

There is lots more information on the "Search CrossFit" function button of the main page (column on the right).

AJonusas,
I agree with Matt G. Further, if you search the archives there you will find more discussion than you can read in one sitting on Hindu Squats.

Anthony
45x10
45x3
95x3
135x3
155x2
170x2
190x2
205x1
215x1 (10lbs PR)
225x1 (20lbs PR)
235x1 (30lbs PR)
BW: 180

Jodi
10x3
25x3
35x3
45x2
55x2
65x2
70x1
80x1 (10lbs PR?)
95x0 (SO CLOSE!!)
BW: 110

Ulna problem restricted the weight I could tolerate, but I managed to modify the starting point so my arm was never totally bent. Did;
95x3 first 3 sets
105x2
115x2
115x2
125x1
135x1
145x1

Push Jerk

205 for 3
225 for 2
230 for 2
235 for 2
240, 245, 250, 255, 260, all for singles.

All weights cleaned from ground. At this point my Push Jerk is kinda limited by what I can clean.

Steveo

1pd turkish get-ups, 5 minutes
3 x 10 OHS

3x3+3 1pd 1arm
3x2+2 1.5pd 1arm
3x1+1 1.5pd + 15lb bag of rice 1arm

Finished with:
3 x 1,2,3,4 HSPU ladder
2 min. static handstands

Damn Steven, that is some impressive weight! What's your BW??

Lower back is still giving me trouble so I had to do something back friendly. Will try this WOD as soon as back relents.

- 5 x :01::20 to :01 Handstands
- Climbing board pull-ups:
17,13,10,10,10,10,10,10,10,10

Seemed to take some of the tension out of my back.

Regarding Pacific Fiber ropes, from what I read above and saw with the link the problem is with the rigging. Does anyone have any good or bad comments on their manila ropes? I'm interested because I've already ordered a 1 1/2" manila rope and I'm considering canceling the order. I ordered the rope slick and planned to do the rigging myself. Any feedback greatly appreciated.

started at 65 added 10 lbs/ set till got a single at 125 lbs. Could have gone more but first time doing these and form was breaking down a bit. BW 155 ht 5'10" Hindu squats- think they have a place but in my case doing high reps (300)did start causing knee pain

65x3,75x3,95x3,105x2,115x2,125x2,135x1,145x1,145x1

Short on time today so I did CF warmupx3 followed by L sits and some Oly lift practice with a stick.

Wow, do I find these hard. Sort of disappointed in my performance. However, I did three straight bar muscle ups today, so I don't feel so bad.

3x95
3x115
3x135
2x145 f
2x145 f
1x135
1x140
1x145 (let out a yelp after finally hitting this one)

Tariq

Second WOD of the day

Lucky 13:
13 rounds for time

10 ring push ups
10 20 lb Wall Ball Shots
10 20 lb Slam Ball
20 meter lunge with 20lb D-Ball in OHS position

35:37 with nothing lucky about it.

3 x 115 ( x 3 sets )
2 x 125
2 x 130
2 x 145
1 x 150
1 x 160
1 x 170
BW = 162

135 x 3; 145 x 3; 155 x 3; 165 x 2; 170 x 2; 175 x 2; 180 x 1; 185 x 1; 205 x 1.

40kg-50kg-55kg-57.5kg-60kg-60kg-65-70-70
could have done more but cleaning the vveight vvas the limiting factor-my max clean is only 80kg at this stage.

1st time with this exercise.
Last few were probably more push-press than push-jerk.
95-95-95-115-115-115-135-135-135

135x3, 135x3, 145x3, 155x2, 165x2, 165x2 fail on second, 165x1, 170x1 fail, 170x1 fail.
Did sets at 135 and 45, 65&85 to try to get used to dropping into a squat.

Warmup, then:

155x3, 155x3, 155x3, 175x2, 165x2, 165x2, 175x1, 175-fail, 175x1, 175x1

I think this is the first time I've ever actually tried an Olympic style lift. Kind of fun. :)

still trying to figure out how much weight I need to be using.

95x3
115x3
135x3
145x2
155x2
165x2
175x1
185x1
195x1

That is my PR and probably could have done a little more, but still not too sure of myself on these lifts. I tried to do the little hop thing during the jerk phase but did not always get off the ground.

All weights in lbs:

3 x 95, 3 x 105, 3 x 115, 2 x 125, 2 x 135, 2 x 145, 1 x 155, 1 x 165, 1 x 175 (failed), 1 x 170 (failed, close but couldn't lock it out) 1 x 165 (got it but just barely)

Toward my form was slipping and what I was doing was a lot closer to a push press so I finished off with some light push jerks to work on form.

First time with push-jerks. DOMS in my legs and my unstable left shoulder were the biggest setbacks:

Bodyweight-175
3x95
2x115
2x135
1x155
1x165
1x185 (not clean, muscled it up to lockout)
1x185 (clean)
190-failed to lock-out

I feel unable to fully commit to these with the feeling that my left shoulder could sublux any time...

cfwu x3

WOD: accidentally did:
Push Press: 3-2-2-2-1-1-1-1-1
3:135
2:155/155/155
1:165/175/185/185/185...slight slight jerk in a few of these. wish i wouldve just remembered it correctly. did BS form work afterwards (5x5 @135)...it seems to be coming along.

Kept the weights light/focused on form
65x3/95x3/105x3/115x2/125x2/125x2/135/135/135

As RXed.

BW: 165#

3 x 95#-115#-135#
2 x 155#-165#-165#
1 x 175#F-175#-180#F-175#Fx2-155#F-155#-155#

Wow. Just didn't seem to have it today. Wasn't getting deep enough on the second dip towards the end. Think i was starting to lose my nerve with the bigger weights.

On the upside, my last PR was 150#, so at least there is something to be a bit happy about. Mind you, the time that PR was set on 2005-11-24 during the clean / push-press / push-jerk / split-jerk WoD, so i may have been able to get more than 150# if i had just worked for a PJ max.

Bodyweight 140
75 x3
85 x2
95 x2
105 x2
115 x1
125 x1
135 x1
145 x1 (PR!)
145 x1

Cleaned the weight from the ground. Felt strong and technique came together today. Love it when that happens.

As RX'ed no rest between sets @95lb.

135 x 3
145 x 3
155 x 3
165 x 2
175 x 2
175 x 2
185, 185, 190 fail x 2, 185

Thank you, still new to posting on this site.

Finished at 210, on the "I'm surfing later today" tapered version. (Didn't surf either, DOH!)

3x95
3x115
3x125
2x130
2x135
2x140
1x145
1x150
155 (failx2)
1x135
I think that's a PR of about 5 pounds for putting weight over my head. I'm inching towards bodyweight (165).

95# X 3
115 X 3
133 X 3
143 X 2
153 X 2
163 X 2
173 X 1
193 X 1 PR but kinda ugly
193 Dropped

Javier worked on form with Bar

120x3
120x3
120x3
130x2
130x2
130x2
135x1
125x1
125...fail

I noticed that as I went up in the weight I was fine with getting the weight from the floor to my chest but as I went to push it up I would bend my knees and would go up but my feet went out to the sides...I got the weight up but felt the form was off so I dropped the weight back down...does it matter where my feet finish?

Thanks

Chris

135-155-175 for the 3/2/1

Mentally blocked on the push-jerk 'cause I've been doing lots of C/J, so I kept wanting to split jerk. Plus, without the wider snatch grip my back doesn't free up. Am I doing something wrong?
Shouldn't be complaining - I didn't hurt myself.
DS

BW 165
Warmup
95x3
115x3
135x3
155x2
165x2(PR)
165x2
175x1(New PR)
175x1
185x1(Newest PR)
Hardest part was bringing 165 back down to chest on multiples. Studied the videos - made all the difference in the world!

Sun Salute x3
CFWU x 3

Bar(45lbs) x 5
65x3
85x3
95x3
115 x 3 (2 push jerks the first was something else)
125x2
125x2
135x1
135x1
135x1
Barx10

Misc weight lifting.

Thighs screaming from the T-squats I did yesterday.

My son Jamie did
10 x 10 pushups
2 x 25 situps
2 x 10 cnt chin holds.

J

Shoulder didn't like the pj's so
Warmup: 10# clubs, double mills: 10/10
10 min snatch test, 26# kb
105L/105R Worked in 10s through 80 reps each side, then droped to 5s for the remainder. No breaks, no setting the kb down.

from the rack:
3@ 95 -3@ 100 -3@ 100
2@ 105 -2@ 115 -2@ 115
1@ 120 -1@ 125 -1@ 125

Took 8 weeks off to train for the marathon; can see the loss of strength.

Lynne, that workout is astounding!

135x3
155x3
165x2
165x2
165x2
175x1
175x1
185x1
190x1
195x1 failed

feeling like a wimp

Max lift Clean and Jerk 185(PR)

Don't know who Joey Mc is, but it's nice to have him around.

Jonesy: good answer Mr. Hammer.

I'm no Steve Stackpole, but here goes:
Started at 95.
Got to 155, felt good.
Finished with doubles at 140.

Then front squats, 5 min cario, home.

J: 45x3x3 + 55x2x3 + 65x1x3
P: 95x3x3 + 115x2x3 + 135x1x3

110lbs x 3
110lbs x 3
110lbs x 3
120lbs x 2
120lbs x 2
120lbs x 2
130lbs x 1
140lbs x 1
150lbs x 1

DB C&P 75'sx5,4,3
Clean & Push Press
155x3
185x3
205x1
210x1
215x1
Jerk
185x3,3,3,3

1/3 CFWU
115/125/125, 130/135/135, 145/145/165
2/3 CFWU
I know the theory is lighter wt w/ perfect form, but I've noticed that w/ the jerks (split, push) I seem to get better form and in a better groove with more weight. I think the weight forces you to drop under the bar, whereas when you can just push it up, there's a tendency to press and then squat, rather than dropping explosively under it in one smooth motion.

Lynne et al., regarding the article. I'm inclined to give the scientist a little slack. What we're reading is an article by a writer describing some fairly in-depth research, not the actual research. Second, even if the article is dead-on, there's a big difference between scientific proof and an intuitive conclusion or observation. We all might say, "why yes, it makes perfect sense that organisms would develop locamotive abilities in response to certain "laws" or principles of physics related to mass, etc., regardless of the medium." It's a far, far different thing to reduce that principle to a mathematical proof. Third, truly genius for Bejan to "discover" the solution to his problem with fish. The incompressibility of water (from fluid mechanics or physics 101).

Push Jerk:

72 x 3
82 x 3
92 x 3
102 x 2
112 x 2
122 x 2
132 x 1
142 x 1 (pressed the weight up)
142 x 1 (pr)

DB C&P 55'sx3
DB C&P 65'sx3
DB C&P 65'sx3
DB C&P 55'sx2,2,2
DB C&P 55'sx1,1,1
Still working on form..

Group Moffett completed:

21-15-9

One arm dumbell swings (men 45lb & women 20-30lb)
Pullups
Deadlift (men 135lb & women 90lb)
Hanging leg raises

Total time to complete WOD 18:22:79

Nicole,

How much over bodyweight did you put overhead??? Outstanding! I need to get some instruction from you!

Oops. Thought it said Split Jerk.

Split Jerks:
135x3
155x3
165x3
175x2
185x2
195x2
200x1
205x1
210x1 PR by 5

3x45
3x50
3x55
2x60
2x65
2x70
1x75
1x80 (PR)
1x85 (New PR)

3x95
3x95
3x105
2x115
2x115
2x125
1x145
1x155
1x165
Go heavier next time; shoulder still hurts from Linda.

All lifts from rack
45#x10, 65x3, 85x3, 90x3, 95x2, 95x2, 100x2, 105f, 105x1, 105x1, 105x1

Wider grip seemed easier

Thanks ED, I was able to view the video

BTW=150.
135-3
150-2
150-2
155-2
165
175
185PR
190PR
190Fail
190Failed and nearly folded myself in half, the wrong way. Called it quits.

-D.

Didn't watch the video very closely prior. My form must of been horrible. It was killing my shoulders. Started light and stayed that way. Found that going behind the head was easier on my shoulders. Too bad I didn't find that out earlier.

Workout #1- 1000m swim(500css,500fin), 4 mile run
Workout #2- CFWU x3(sub'd ball push-ups for dips)
WOD 95-115-135-135-115-95-115-135-145

Went up and down like a yo-yo. Definatley need to work on form. Starting w/from behind the head.

first crossfit workout. first time doing push jerk, need to work on form.
135x3
145x3
155x3
165x2
175x2
185x2
195x1
205x1
215x1(fail)couldn't lockout
155x10

can't wait for tomorrow

Interesting lesson in technique. When getting good squat on the jerk heavier weights not too tough - finally getting a good feel of what the lift should be about. Unfortunately, had more frequent poor technique lifts.

95 x 3
115 x 3
125 x 3

145 x 3 (autopilot added an extra rep)
145 x 2
155 x 2 155 pretty close to max clean

160 Fail on jerk
160 Fail on jerk
160 Fail on clean

Back off - 145 x 3

105x3
125x3
135x3
145x2
150x2
155x2
160x1
165x1 miss
165x1

Danny John can sure get that weight up!

3x45
3x55
3x65
2x70
2x75
2x80
1x85
1x90
1x95(PR)

Cleaned from floor, progressed from power clean to squat clean as weight increased.
3 @ 90
3 @ 110
3 @ 135
2 @ 155
2 @ 165
2 @ 175
1 @ 185
1 @ 205
1 @ (attempted 215, but ran out of gas after the squat clean)

Wife
3x65#
3x75#
3x85#
2x95#
2x95#
2x95#
3x95#
<3mi run

Painstorm 9 about 40:00. Can be done in under 35 with ease if you don't do sled drags, Rutman mile deadlifts and Jonesworthy before.

Afterwards:
21-15-9
One arm dumbell squat thrust snatch X 30#
Ring Push ups
Ring Pull ups
9:15

BW 185, all pwr cleaned from the ground each round (legs to fried from Tabata DOMS for full squat Cleans)

135
145
155

160
165
170 (they started to get ugly around this weight)

185 (PR)
195 (PR)
205 (Fail) PR for a Clean though!

Shouldn't have tried for the big jump at the end but I wasn't counting weight and I figured what the hell.

This is Jack Hammer signing off. . .

Push Jerk
#
65# x 3
65# x 3
70# x 3
70# x 2
75# x 2
75# x 2
80# x 1
80# x 1
??? missed a rep

3: 35kg,40kg,45k
2: 50kg,50kg,50kg
1: 55kg,60kg,65kg

Using sandbag: 3x25kg, 3x30kg, 3x35kg, 2x40kg, 2x41.25kg, 2x42.5kg,3x1x45kg

team tikrit:
mfbunch: 3's: 95, 115, 125; 2's: 135 all; 1's: 155, 155, 165
joeyd: same
form work afterward (catch wasn't low enough but rather than think too much during the lift, went ahead and went for it then tried to do a little neural imprinting afterward)

as for the article: don't put the cart before the horse: "We found that all of the motors used by humans and animals for transportation have a common upper limit of mass-specific net force output that is independent of materials and mechanisms." this statement sums up the research, another way of saying this is that the potential for power output is directly proportional to the mass of the object. the research is specific to locomotion (the only thing new in the research is the explanation for how this law applied to locomotion in water).

unfortunately for the researchers, the author of this article seems to have provided his own commentary-from what i can see-and made the leap that this theory somehow explains all locomotion rather than showing a corrollary, and further goes on to say that this also supports the theory of evolution-the old theory that form indicates origin, which is a subject for another forum altogether.

that said, the bigger the animal, the more powerful it probably is, which can now be demonstrated in marine species too. hooah.

i may be way off the mark here, but at least i have my health.

Well my first time doing Push Jerks. Here are the results in KG

50x3
55x3
57.5x3
60x2
62.5x2
65x2
67.5x1
70x1
72.5x1

These where done off the rack will try and do some cleans to push jerk next time.

PB = 72.5kg

London Crossfitter!

First time doing this one. What is the difference with going behind the head versus in front of the head on the lift?

This definitely needs some work...

3 X 115
2 X 115
1 X 125

In Kilos:

30 x 3
32.5 x 3
35 x 3
37.5 x 2
37.5 x 2
40 x 2
45 x 1
45 x 1 (fail)
45 x 1 (fail)

95x3x3
115x3x2x2
135x2
155x1x1x1

10 min bike warm up.

ZP...going behind the head severely limits the utility of this exercise as a precursor to/component of the Oly lifts. Unless you can clean and jerk behind your back...which if you can I'd absolutely love to see ;)

Completed As Rx'd 1/6 am. All push jerks.
135x3
155x3
175x3
195x2
215x2
225x2(PR)
235F
235F
235F. Just couldn't get it. I could get under it and extend arms, just couldn't get it up. I think its a comfort thing(have PP and C&J'd more, but that might have been more of a PC/PP). Fun workout anyway.

Decided to try some one arm barbell snatches afterward, just for kicks. Started with the dumbell and worked up with a few sets of 3R 3L at 45, 55, 65. The did a few single with each arm at 85. Then tried to jump to 115. That wasn't happening so I called it a day.

Going back tonight for a 2nd WOD, as yet undecided.

Six hours of downhill skiing yesterday, busted moguls all morning, then got some wicked mad speed up GS-ing on the groomers in the afternoon. Scared myself a couple of times but refused to crash. Will do today's wod tomorrow.

as RX'd after a 12 hour push(gym too crowded yesterday)

bw:165
135x3
135x3
155x3
165x2
175x2
175x2
180, 185, 190 singles...

3x45
2x85
1x95
depth limited on jerk due to knee surgery, I am still rehabbing

Last night, did running up and down stairs and 3 rounds of squats, push-ups, lunges, and abs.

95x3
115x3
115x3
125x2
125x2
125x2
135x1
135x1
135x1

Jeremy

3x: 135,140,145
2x: 150,155,160
1x: 165,170,155

3x: 55, 55, 60
2x: 65, 60, 60
1x: 65, 65, 65

3*115-125-135
2*145-155-165
1*170-175-185(fail*2)-180 (fail)
Losing weight out in front - needing to work on form a bit.

3 x 135, 155, 175
2 x 185, 195 (Failed twice in the same way: didn't lock out first rep and not close on second)
1 x 185 (shot right up)
1 x 195 (shot right up)
1 x 205 fail, short rest
2 x 175

I found that widened my grip and was not getting under the bar as I went heavier. Once I concentrated on those 2 things I overcame the 195 barrier.

3x90lb
2x100lb
2x110lb
2x120lb
1x135lb
1x145lb
1x155lb pr
1x165lb pr
1x170lb pr

Nice start to the New Year 20lb pr today and 3 and a half mins off Linda yesterday.

3x125#
3x125#
3x125#
2x136#(failed the second, off balance)
2x136#
2x136#
1x136#
1x142#
1x142#

95-135lbs worked some ring pull ups and L sits inbetween sets.

3-135
3-145
3-155

cfwu x 2
65 # x3
85# x3
95# x3
95 # x2
105# x2
95# x 2
105 # x 1
95# x1
95# x1working on form

3x135
2x175
2x175
2x175
1x200
1x215
1x225f
1x185
1x185

Started with empty bar. Worked up to 195 LBs. Failed twice at 205

Rode bike for 30 minutes while reading magazine (guilty pleasure)

195 LBs is new PR!

Limited for time so 1 x CFWU did band assisted pull-ups.
Gym doesn't have free standing racks(yet)so I had to use power rack, so no droping of weights:(
3-30kg/66lbs
3-32.5kg/71.5lbs
3-35kg/77lbs
2-40kg/88lbs
2-42.5kg/93.5lbs
2-42.5kg
1-45kg/99lbs (have to remember to use collars so i get the 100lbs)
1-45kg
1-47.5/104lbs failed
1-45kg

Rower: 16:30min 300Cal
Stairmaster 15min ?Cal
Eliptical 15min ?Cal

C/F W/U
95lbs w/u
145x3
165x3
170x3-2-2-2
175x1
180x1
185x1

3x3: 135-lbs
3x2: 155-lbs
1x 165-lbs
1x 175-lbs
1x 185-lbs

BW: 160-lbs

3x115,3x95,3x95,2x115,2x115,2x115,1x135,1x135,1x135

Did this one after WOD 060106... elbows were cashed from cleans so I didn't go as heavy.

Clean and Jerk
3x95, 3x105, 3x115, 2x125, 2x135
Push Kerl
2x145, 1x155, 1x165, 1x175

3's: 95-1150125
2's: 135-145-145
1's: 155-165-165(F - low back pain)-135

All reps started from the rack. I could've gone heavier but upper range over-head lifts give me low back pain (due to a combination of scoliosis and eating s#!t skating pools.)

My apologies for the typo... the three rep sets should read 95-115-125.

60 3 70/3 75/3 80/2 85/2 85/2 85/2 90 fail push then again also

bw 91

3 x 95, 115, 135
3 x 2 x 145
3 x 1 x 155

3 x 95
3 x 105
3 x 115
2 x 125
2 x 130
2 x 135
1 x 140
1 x 145
1 x 145

Meyer 3-155; 3-155; 3-155
3-165; 175-2; 185-failed; 2-185
195 failed 3x, finally got 195 on 4th try
200-1
205 failed 4x
Jeff 3-3x95 3-2x65 3-1x65

40kgx3
45kgx3
45kgx3
50kgx2
55kgx2
57.5kgx2
60kgx1
60kgx1
60kgx1

Back after 3 weeks holiday break.
35-40 kg, working on form.

Mod "fran"

55# DB swing
Clapping pull ups
21-15-9

6:21

Abraham Lincoln Crossfit

Tom (bw 205)

135, 145, 155, 160, 165, 170
185, 195, 200

135x3x3x3
145x2,150x2,155x2
165x1,170x1,175x1 bw190
feeling stronger because of Xfit. Could have done more I think...

Finally getting around to this after a long sick.
Vincent is still sick

BW=225

3x155
3x205
3x225
2x235
2x245
2x255
1x255
1x255
1x255