Coach,
I dig the link to the exercise video. That's a nice addition.

Great job on the muscle-ups. I hope to be there with you soon.

I thought he was talking to me.

My bad.
Speaking of power cleans and even regular cleans; I saw a younger guy doing full squat cleans at the gym tonight. He was doing 225# for sets of 3. Then he did hang cleans with 225# for 5.
I was duely impressed. I've also seen loads of people doing glute/ham raises lately.
I believe it is the 5th seal of the Apocalypse.

Are you supposed to be able to lift more with a hang power clean than a full squat clean?

Or would this point to a deficiency in technique?

Congratulations Andrew and Aaron!

I just happened to achieve my first muscle-up today as well. No video but that will be forthcoming soon.

Again, great job!

"Cindy" 18 rounds for 20 min. Great work out. Coach my brother D.J. turned me on to Crossfit and this is the best exercise I have ever been introduced to, which started 4.5 months ago. My question is to you Coach, performing the hang squat clean exercise, the amount of weight once lifted to shoulder level and bringing the wieght down, the left shoulder tends to hurt a bit as the wieght comes down from the rotation of the shoulder. Almost stressed I guess, after 20 minutes or so the pain will go away after the w.o. The following day if I pick something heavy 60 or so pounds with the left arm and elevating the wieght to shoulder length or higher it hurts. Not complaining or stopping the w.o., just curious of your insight on your best recommendation to reduce the stress, and the stress only follows one day. Thank You Coach and have a great day.

Joshua,
Glad to see you logged on and got the WOD. My joke didn't work. Can't wait to hear how much weight you move tomorrow. Your scores on Oly-lifts always smoke mine! Good & well asked question too.

RickB,
You helped me alot w/my Cleans... Now can you w/my spelling?(California school system) I honestly am unable to use my spell check from this site... Hmmm, instead of some rings, maybe I should work on a dictionary. I'll be in the gym around 1630 tomorrow if you want to get together and knock this one out.

Ok, been a lurker and this is my first post, so be gentle.
Have been watching for a couple months and doing the WOD for about a month. The first thing that surprises me is that I still say to myself "Oh, that doesn't look too bad" when checking out the WOD.
Just smoked myself with all of Cindy (15) and part of Mary (3 and quit), as I've routinely smoked myself with the WODs.
I'm in pretty good shape thanks to my job in the Navy and pretty good athletic shape thanks to being a nearly fanatical rugby player.
I've now had to redefine my concept of 'pretty good shape'.
As I've done these exercises I've realized that strength is, quite simply, the ability to move your own body weight dynamically in any direction using any group of muscles either together or isolated. It's amazing how, as I've done these WOD's, that concept has congealed into a reality, and that I was quite unprepared to meet that reality. I honestly believed myself to be fit for anything.
(This is the part where I really hope that isn't obviously posted somewhere on the site. I thought it was an amazing epiphany.)
So after having said that I'd like to extend my thanks to Coach, my fellow Xfitters (hey, I puked once, I should hope that counts as 'blooding in') and the rest extending their thoughts and advice on here. Ediddy did, I think, a fantastic job of defining exactly what I've seen on here. Welcome to the Nav Ediddy. Enjoy OCS in P-cola, that's a pretty fun town.

On a different note, I saw some talk of making this a pay site. While I can appreciate the filtering this move would have on the website, I'd also be saddened to see that happen. I'm a large partaker of the Koolaid, but I'm afraid to say that I wouldn't be, if I had to pay to see the wisdom this site provided. And I'm concerned how many like minds would be lost if this was done.
Perhaps a middle ground could be met:
Keep the information free, but create a 'members' option where people who wanted to post to the board would pay $25 per annum, get the journal and be able to post to the comments, as that seems to be the halmark of serious Xfitters. The registration would allow you to make people accountable for their postings (ref: TrueMMA from back in Oct) but still give an option to make them anon to the general public if they wanted. Your administrator would be the only one able to see the identity (tied to a membership, address and credit card) of members.
I would definitely pay for this and appreciate the filtering of non-serious players and part poopers (and overly wordy posts like this one).

Ok, that's all I have. Looking forward to today's WOD and the looks they have all been getting me.

Speshulted

##Gympeeve: People who bring their cell phones into the gym. Then talk on them. For the entirety of their workout.

WOD: 135(3),155(2),175(2),185(2),155,165,170,175,175

When I began this workout, visions of 205 danced in my head, but it seems as though my power and explosive ability were depleted after 185x2. I had several failed attempts at 190 and 185 for my sets of one. Weak? Bad day? Simple physiology? I dunno.

Also, a question for any takers: For which lift should a lifter typically be able to clean a greater amount of weight: a) cleans/squat cleans, or b) hanging power cleans? Is there a loss of power in the jump that is involved with hanging power cleans or should the jump actually increase one's power?

Thanks for any input.

just had a did my rounds with cindy, looking forward to this one tomorrow after work.

"a little behind here in oki"

started too light, finished too heavy
3 x 45kg
2 x 50, 55, 60
1 x 65, 70, 72.5, 75 and 2 misses at 77.5kg

wod:
95x3,105x2,115x2,125x2,135,145,155,165,175
bw=165

great wod thanks coach! we want you to know you have crossfitters here in manila! mabuhay!

btw is it ok to be in a full squat position after the jump?

115-135-145-155-165-165-165-175-175
have to remember to jump

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

Vince,
First off, hi! to all the CrossFitters in Manila.
Secondly - not for this exercise. A Power Clean involves cleaning the weight without needing to aquat. If you squat, you are (by definition) doing a Squat Clean.

I'm guessing, if you have to squat, you're lifting more than you should be for this exercise.

Did today's WOD after catching up on Thursday 060105's WOD.
Thursday's: 65x3,75x3,85x3,95x2,105x2,115x2,125,135,145 (PR)
145 took a second attempt, and tweaked something small but noticable in the lower left portion of my back.
So like a dumbass, I followed that w/a light version of today's WOD:
55x3,60x2,65x2,70x2,75,80,85,90,95

I noticed the new web site design with the FAQ link in the side menu. That should help out with the new guys. Good stuff.

As Rx'd.
135x3, 155x2, 175x2, 195x2, 215x1, 225x1, 235x1, 245F, 235x1

went up to around 80 kg before form started slipping, then dropped to 69 kg and did a few sets of 3 to get the form off...

45x3 55x2 65x2 75x2 80x1 85x1 90x3

135# throughout for form.

WOD as RX'ed

Hang Power Cleans
3 x 135 lbs
3 x 155 lbs
2 x 165 lbs
2 x 175 lbs
2 x 185 lbs
1 x 195 lbs
1 x 205 lbs (fail)
1 x 205 lbs (failed again)
1 x 205 lbs (failed again, not looking good)
1 x 205 lbs (PR)

65
135
145
155
165
155
155
155
155

45x3, 65x2, 75x2, 80x2, 85x1, (fail 90 x2), 85x1, 85x1, 85x1, 85x1

just had a few minutes after work so did grace
best time ever...4.08 very happy
bw 90

BW 73KG's

3 x 46
2 x 50, 54, 60,
1 x 64, 68, (f)72, (f)70, (f)70,
Pissed off,
(f)66, 66, 66, 66,
Form work at 58, 10 singles

3x95
2x115,115,125
1x135,135,145,150(f),150(f)

Hang Power Clean
..in Kilos
60x3, 70x3, 75x2, 85x2, 90x1, 95x1, 100x1

Maxed at 145

My Happy 69th Birthday WOD: Cindy, 25 rounds. Deep appreciation and affection to Coach and the Crossfitters, for teaching and for encouragement and inspiration -- especially Eva, Nicole, Kelly and the rest of the gorgeous gang who regularly fly by my best efforts with ease and grace, but who force me into a (gasping) game of catchup.

Andy Shirley:

That so' nuff is some mad weight for this exercize, dude. I find myself inspired.

100
110
120
130
140
145
150
155
160
165
170 (miss)

Happy birthday, Adam! Strong work!

I'm in Las Vegas for 3 days staying at the MGM Grand. I brought my Power rings because I knew that I didn't want to pay the $20 to use the gym for one time.

I found a place to hang the rings and then I did a muscle-up workout. I did 24 in 20 minutes, all of them were singles. I did my first muscle-up in December.

copy that rory thanks for the advice

Good workout!
3 - 75
2 - 85,95,105
1 - 115,125,125,135,145

Finished off with a 5 set pyramid of weighted pullups (5-4-3-2-1): 15,20,30,40,50

3 x 95
2 x 105
2 x 115
2 x 125
1 x 130
1 x 135
1 x 135
1 x 125
1 x 125
Started to lose form at 135 so backed off a bit.
It's interesting how much less weight you can power-clean from the hang position.
Finished up with 3 sets of 10 reps @ 75 lbs for form.

yesterday's wod

Cindy

4 squats shy of 27 rounds.

Collin, you got me this time! Nicely done son. Let's see what you got today!

3 x dowel
2 x dowel
2 x 45# bar
2 x 45# bar
1 x 95#
1 x 95#
1 x 95#
1 x 95#
1 x 95#

Maybe today I can get the other plates I need...can't really progress until I do.

3- 45
2- 65, 75, 85
1- 95, 100, 105, 110, 115

Fire it up Katie Jo! Miss you.

3@135
2@145
2@155
2@165
1@175
1@180
1@185
1@190
1@190(fail)
1@175
This specific explosion should really help my squat cleans from the ground.

Read the Crossfit Journal article on the Clean.

1. Practiced the front squat esp. getting the oly bar properly set in the rack position through the whole range of motion. The light came on! I had my back straight - no curved shoulders. The bar was on my chest and shoulders balanced lightly, albeit uncomfortably, on my upturned fingers. I'm pretty pleased. More practice needed.

2. Replaced pwr cln with the DL
3 x 135
2 x 155
2 x 175
2 x 200
1 x 225
1 x 225
1 x 245 (missed)
1 x 225
1 x 200

In response to DaveE (comment#8), You should be able to do much more weight in a squat clean than with a power clean. The seasoned olympic lifter is able to get under a good pull (from the ground) and explode out of the "bucket" with much more weight than doing a power clean from the knee/thigh area.

As RXed.

BW: 165#

70#-90#-110#-130#-140#-150#-150#-155#-160#F-160#

Don't have a previous PR. Last effort with HPCs was from 2005-12-04 with a WoD prescribed weight of 135#.

Still need to work on form, but it is coming together. Successfully completed 160# immediately after failing on it. Focused more on proper execution and up came the bar.

I'm new to this program and I have a question. I have done sets of 8 hang cleans at 135lbs. and sets of five powercleans at 175lbs. The hang cleans in particular are almost always at the end of a fairly intense lifting regimen, and the power cleans came after sets at 135, 145, 155 and 165. I weigh about 160. Okay. This is turning in to a long story, but the short point is, can anyone recommend a good starting weight for these hang cleans? I've never worked with anything less than 5 reps, so I don't have a good way to gauge my ability. This will be my first time doing the WOD, though I've been looking at this site since I heard of it in the NY Times. I'm really stoked...

as rx'd
135-3
155-2-2
185-2
195-1
205-1
215-1
220-1
225-1

3 x 45#'s
2 x 45, 55, 55
1 x 55, 55, 55, 55, 55 (failed at 65)

LeBlanc --
Thanks for the info. Hindsight is 20/20, as "they" say, and it only stands to reason that a longer pull (from the ground) would create more power.....which in turn would allow the lifter to move a larger amount of weight. Thanks again for taking the time to answer.

95
115
135
155 miss
135
145
155 miss
155 (YES!)

My 5 year old son then ran inside to tell Mommy all about it, including misses and grunting sounds.

5 pounds increments to a max of 140 lbs.

cfwux2
hpc 3-2-2-2-1-1-1-1-1
95-115-125-135-145-150-155-160-155

just for fun 100 ring pushups after.

BW 158

132
142
142
142
152
152
152
142
132

3*95
2*115,135,135
1*145,155(PR),155,155(F),155

3X 65
2X 75, 85, 95
1X 100, 105, 110, 105, 105

Sue, you rock - good job...I missed not working out with you!

30kg (3), 35kg (2), 40kg (2), 45kg (2), 50, 50, 50, 55 (fail), 50.

3@135
2@145
2@145
2@145
1@155
1@185
1@185
1@170
1@170

I hope I am doing these correctly. The only difference I see between my form and the video is my feet are wider at the end of the lift, after the jump. Is this okay? Keep rockin!

schapm,

Usually you should start with a weight low enough to practice form, but heavy enough not to 'fake' it.

Seeing your numbers, I would start around 130 or 140lbs. As each round progresses, add an increment of weight that you think you can handle (you can add as little as 5 - 10 lbs or as much as 20 - 30lbs).

If you start having particular trouble, you don't have to add weight. Just continue at the same weight for a round or two (or the rest for that matter).

If you fail at a weight (especially more than once) try backing off and doing some lighter weights with good form. Most people around here believe that finishing with good form is much more important than failing with the heaviest weight on the last rep.

3xCFWU
5 x 45
3 x 95
2 x 115,125,135
1 x 135, 140(f), 135, 140, 145, 150, 155(f), 155(f), 155!

Tried "cindy" on for size today and she whooped me. I weigh 185# and train regularly. I was no match for "cindy". Crossfit provides an excellent variety and balance for those seeking "elite" fitness. I love it!

Ohhh! btw 10 rounds of "cindy" and lots of staggering thereafter

Worked up to 200 # (PR), failed at 205.

143x3,148,153,158x2,163,168,173(f),173,177

cfwux2

hpc
115,135,145,155 165f, 155, 145, 135, 135, 135
addt'l practice jumping with 115 x for sets.

inspired by Jerry Hill, i managed 2 clapping pullups.

Team Ruthless CF Va

started out at 135lb.
topped out at 205lb.(failed 215 several times)

finished up back extensions on GHD and 12 rounds of Tabata intervals on the C2

bw = 165

45 X 3
65 X 2
86 X 2
95 X 2
135 X 1
155 X 1
175 X 1 (miss)
155 X 1
165 X 1 (pr)

1xCFWU
Samson Stretch
15 PVC Snatch Balance
3x 5 Hollow Rocks/V-snaps
15 Back extensions (on Swiss Ball)
15 Push-ups
15 Pull-ups

WOD as follows:
115-3
135-2
145-2
150-2
160-1
165-1
170 (miss)
160-1
160-1

hpc
3x105
2x115
2x125
2x135
1x145
1x155
1x165
1x175
1x185

First time doing hang power cleans, working on form. Still having a little trouble keeping the bar close to my body with the heavier weights.

77x3 88x2 99x2 99x2 99x1 99x1 99x1 99x1 99x1 and with a pinched nerve in my shoulder.

P.S. this is my first crossfit workout!

143x3
154x2 154x2 154x2
160x1 165x1 165x1 165x1 165x1

my first workout too. Rosemary and I used kilo plates that accounts for the odd numbers and strange jumps.

CFWU x 3

3 x 85
2 x 115
2 x 115
2 x 115
1 x 135
1 x 125 (4 times)

Ended up with 2 sets of pullups, then ran for about 10 minutes.

First time doing these. Need to work on form. Also, a little fluish today.

cfwu x3

WOD:
3 x 95
2 x 115, 125, 135
1 x 145, 155, 165, 175

add
10 x 95 - power cleans
then
10 x bar - power snatches/ohs

between the power snatches/ohs and the kettlebell swings I've been greasing the groove with at home, my posterior chain is finally getting the attention it's been crying for!!

Started training another black belt at my karate school last night, just went through the basic warm-up and then added about 10 minutes of hoover ball after. I'll see how she feels on Wednesday.

cfwu x 3 rds +pushups (pu's assisted)
bwt 240
95 x 3, 115 x 3
135 x 2, 145 x 2, 155 x 2
165, 175, 180, 185, 190 x 1
135 x 1 x 3 for form

I'm back on the WOD everyday now, gotta get back in the habit.

WU = samson, 10x 45lbHPC, samson

WOD = 3x115, 2x125, 2x130, 2x135, 1x135, 1x140, 1x140, 1x145, 1x145 (bw)

CD = immediate attempt at mex set perfect pushups (25) followed immediate max set of dive-bomber pushups (11)

I'm such a wimp now.

"CrossFit Curls"

3@95
2@105
2@115
2@125
1@135
1@155
1@165 (line between HPC and HSC blurring)
1@175 (not below parallel yet...)
1@175 (degenerated to Squat Clean)

Interesting failure mode on this exercise: you just keep getting lower in the squat instead of actually missing the lift.

3@137.5
2@157.5
2@162.5
2@162.5
1@167.5
1@172.5
1@177.5
1@182.5(fail)
1@182.5(fail)

cfwu x 3

bw 193

3x95
2x105
2x115
2x125
1x135
1x145
1x155
1x165(f)
2x135
3x135

got form down but it was too late already worn out

cfwu x 2

WOD=3x145,2x2x2x145,1x165f,1x1x155,1x155f,1x145
concentrated on form, which was good except on failures.

45 min. stationary bike, 17 mi.

As Rx'D

135
155
160
165
170
175
180
185 Fail
175
It was a sad day in VA!!!

3 x 115
2 x 125
2 x 135
2 x 145
1 x 155f
1 x 135
1 x 145
1 x 155
1 x 155f

Did Linda today - 18 rounds as rx'd

followed by 2 hours boxing.

Have posted on yesterday as well

Baz

3x115
2x125
2x135
2x140
145 (fail)
145 power clean from floor
145
145
145
135
This is probably my least favorite kind of clean for actually trying to move much weight, though it's easier for doing lots of reps at light weight (as other people have noted).

First time with cleans, getting back into CF after holidays
3 x 20 kg
2 x 25, 30, 35 kg
1 x 40, 45, 50, 55 (miss), 55, 60 (miss), 60 (miss), 60 kg

I had the jumping motion at the lower weights, but I though "this can't be right", so ended up (unsucessfully) using more pulling at the higher weights

J Jones,
Thanks for your advice.
Did 135, 145, 155, 165, 175, 185 out. Stopped adding at 185 because I was beginning to worry about form.

135x3
145x2
155x2
160x2
165
170(f)
170 got it
175(f)
175(f)

The article on the scoop and second pull in the latest journal was paired really well with the WOD today. I was able to focus on the explosiveness needed to get the bar up.

I have been somewhat intimidated in doing cleans and have kept weights at 135 or lower, but today really helped me get over that.

Thanks, Coach.

3-137.5
2-147.5
2-147.5
2-157.5
1-157.5
1-157.5
Cleans
1-162.5
1-167.5
1-172.5
1-182.5

Did some power clean work late last week, and lower back is still sore from Helen's KB swings on Saturday. Instead did some ME upper body work.

Push Press (lbs):
135x3,165x3,185x3,205x1,215x1(old PR),225x1(fail, but close),215x1

Weighted Pullups (lbs):
45x3,45x3,60x3,75x1,85x1,100x1(old PR),110(new PR)

As I was standing at the power rack doing PP's, looked over and saw someone doing Hang Power Cleans. We talked for a bit and sure enough, a fellow CrossFitter! If we weren't all coming and going so often, we could have a solid "CrossFit Camp Pendleton" group going. Good stuff either way!

I really need to learn the hook-grip, as my hands slipping off the bar was the biggest limiting factor...I didn't have chalk, either, which might have helped too.

135x3
145x2
155x2
160x2
170x1
180x1
185x1
190-Grip failed, then I was out of time at lunch.

Body-weight- 175#

went real light...cause I have sparring tonight.

2nd ever WOD
BW -175

CFWU x 3

Warm-ups 3x135,135,135,155,175

WOD 185 first set -sloppy. All other sets @ 175 w/ ~ 60 sec rest -mostly just to avoid boredom. Really struggling learning the "catch".

Did this one and cindy today.
155, 175, 185, 195, 205, 205, 215(f), 215, 215

Followed it up with cindy, got 22 rounds plus 5 Pulls, 10 pushes and 9 squats.

Not doing too good on the hang cleans for my BW of 215. Any suggestions will be appreciated.

first time with this lift.

3x75
2x95
2x95
2x95
1x105
1x110
1x115 (f)
1x110
1x110

LeBlanc,

I find that I can do more weight from a power clean than a squat clean, with my hang cleans being the weakest.

Todays WOD
3*165
2*175
2*175
2*175
1*185
1*185
1*185
1*175
1*175

Anthony (BW=180)
135x3
155x2
175x2
185x2
195x1
200x1
205x0
205x0
205x0

Jodi (BW=110)
45x3
50x2
55x2
60x2
65x2
70x1
75x1
80x0
80x1
80x0

First time maxing on cleans ... built up to fast, will know better next time.

CFWUx3 (no pull-ups)

45x3
50x2
55x2
60x2
65x1
70x1(fail)
65x1
70x1
75x1(fail)
70x1

Bar cleans really cain my bad shoulder joints so i only did:
95lbs for all bar the last rep, that being 110lbs.

Went on to do:
100 Double-arm 56lbs KB swings
30 either side Single-arm 56lbs KB swings

Then practiced KB cleans, which are ok on the shoulders, and hit 5 successive, a first for me :D

135X3
155X2 X3
175 failed, and turned into 3 sets of jumping shrug/pulls
dropped back down to 135 and worked on technique

cant jump when I do these, and it feels more like Im comeing off of my toes rather than off my heels

Forgot the workout at home, so I did from memory.

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

Poor form. should have gone lighter...

95 (3), 105 (2's), 115, 135, 135 (ugly), 115, 115

3 x 95#
3 x 2 x 115#
5 x 1 x 135#

3 X 65#
2 X 85#
1 X 95#

Learning the move for the first time. Feels kinda nice...

new PR 225 this makes my day.

Finished with 245 for a bunch of reps. Hang this one on "Long Day(s)." Not my best...

76.9kg/10.7%. Frustrating learning new lifts. Form terrible, weights non-existent. Kept reverting to normal clean
30* 3; 2 * 40; 2 * 50; 40 * 2; 40 for the rest.

Ben 135, 145, 150, 155, 165, 175, 180(f), 180, 185, 190(f), 190(f), 185

Matt 95, 105, 115, 125, 125, 135, 145, 155, 160

Second week on X-fit program, first time posting. Getting Arnold-like pumps in less than 20 mins...gotta love it!

bw: 188 lbs

95x3
135x2
155x2
175x2
185x1
185x1
185x1
185x1
185x1

cfwu X 2

Using dumbbells...

60x3
80x2
80x2
90x2
100x1
100x1
110x1
110x1 (f)
100x1

I need barbells.

New to crossfit, first WOD was today.
3-65
2-85,105,115
1-125, 135, failed attempts at 145, 135, 135

I look forward to keeping up with the WODs and posting, but I work out alone right now which makes things harder motivation wise. Anyone happen to be in Tuscaloosa AL?

2 hour Rugby practice.
2 rounds warmup at 10 reps.
Practice squat clean max lift 115.

CFWUx1
Burgener WUx3
95lbsx3
115lbsx2
135lbsx2
145lbsx2
155
165
175
185
195(Failed x 3)
185

maxed at 125lbs- missed 135lbs- bw- 154lbs. Need to work on technique

3@120
2@140
2@150
2@160
1@170 (failed 3x)
1@160
1@165
1@170 (failed 3x)

Still trying to get the technique down and develop consistency. I did hang squat cleans BTW, not power cleans.

45x5, 65, 85, 95x3, 115, 135x5, 155. (BW: 158)

Hi all,
Coach, an article on Crossfit appeared in the Syracuse newspaper. The bent was positive, with caution.
Workout as follows ALL WEIGHT IN KILOS
Lisa Power CJ and CJ 45x2 (one and one), 55x2,(one and one), 60x2 (one and one), 65x2(one and one), 70x1, 75x1.
Bdw.61.
Jon Ride (2 miles; 5:30); CJ 60x2x2,80x2, 90x2x2, 100x1x4; Power CJ 80x1x30 (10:00); Sit-up (+10 kilos)x68 in 2:00.
Bdw. 80.8
Until tomorrow...

That little difference in the clean movement makes a huge difference thats for sure!!!! I started my singles with 185 but found form was getting loose and going too deep into more of a squat position towards the end of the rep. So i changed weight to 175 and it made all the difference in the world.

BJ had 155lbs with the same results as i did with form.
New exercise - new rules!

Adam,
Happy 69th. Life is relative and 25 rounds in "Cindy" is quite impressive.

3X95
2X115
2X115
2X115
1X135
1X145 (missed)
1X135
1X145 (missed)
1X135

Chris
133# X 3
143 X 3
153 X 2
163 X 1 Failed at top of 2 & dumped
168 X 1
173 Fail
173 Fail
173 X 1
178 X 1

Javier
Started at 75 X 3
Topped at 133# X 1 after two fails
Failed at 138 for his last attempt

No time to warm up.
95-115-125-135-145-150-155-165(F)-155

Played on the Monkey Bars with Keegan.

95 x 3
105 x 2
115 x 2
125 x 2 (missed #2)
125 x 1
135 x 1 failed
115 x 1
115 x 1
115 x 1

75x3
80x2
85x2
90x2,95,100,110,115,120,120 fail, 115

95x3
110x2x2x2x2
145x1x1x1x1x1x1

Great site.

Joey-
3-125
2-145
2-155
2-165
1-170
175(miss)
1-165
1-165
1-165
1-155

Bailey (my 11 yr old Daughter)
3-35
2-40
2-45 (spotted)
2-40
1-40
1-40
1-40
1-40
1-40

3x65
2x85
2x105
2x115
1x120
1x125 (failed)
1x120
1x120
1x120
1x120
Mamma Koooos

Are there any other people out there whos kids are doing the workout with them?
My daughter would like to have something to compare her progress to.

BJJ class last night wore me out. Doing crossfit and BJJ for the first time. Hope i will get some of the same results others have had combining the two.
3@95
2@115
2@115
2@115
1@125
1@135
1@115
1@125

3x135
2x155
2x165
2x175
1x185
1x195
1x205
1x215
1x225 fail
1x225 fail
1x225 fail

I really wanted to get 225 but just could not get enough lift. Next time I will achieve this goal.

BW-175

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

Still working on proper form

Mod C/F W/U
6-135 W/U
3-155
2-165
1-165
2-155
1-160
1-165
1-165
1-165
F-165
1-160

Are there any cross fitters in the Abilene, Texas area?

3x135, 2x145, 2x155, 2x165, 1x185, 1x205, 1x215, 1x220, 1x225. Legs are very sore after "Cindy".

Just testing to see if i can post

40KG x3
45,50,55 x2
60,70,75,80kg singles
form good except for last one. Watched Dan John's DVD last night so used his form pointers
Chest out, chin up, wiggle toes

finish with Hang power snatch
2 x 40kg, 1 x 50, 1 x 50, 1 x 40

I guess i can-maxed at 125 lbs- missed 135lbs-bw 154 need to work technique- glasd it was a strength day- after Cindy i need it

Many thanks for the encouragement, Jonathan.

Just wanted to remind everyone of Tyler Hass' quality products and professionalism. Received my first set of Power Rings today, even though he's been swamped throughout the holidays and subsequent madness thereafter. Thanks Tyler and crew!

135, 155,155,175,175,185 miss, 175,155,135,135

My technique is awful.

3 @ 185 lb
2 @ 190 lb
2 @ 190 lb
1 @ 200 lb
1 @ 200 lb
1 @ 200 lb
1 @ 200 lb
1 @ 200 lb (failed... in true fat kid style)

BWT = 190

For some reason I've been doing a lot of Linda's and today I went below 40 minutes for the first time since starting Crossfit last June (when I was still modifying and taking almost an hour and getting weird pressure headaches). Felt good, pukie and all.

As rx'ed @95lb no break between reps.

3 x 115
2 x 125
2 x 135
2 x 145
1 x 145
1 x 155
1 x 155 (Fail)
1 x 155 (Almost)
1 x 155 (Almost

as RX'd:

bw: 165
3-135
2-155
2-175
2-185
1-195
1-195
1-200
1-205
missed 210 3x, so close...
1-205

still working on the technique, for some reason I think my HPC is stronger than my Squat Clean, gotta be the ankle, hip flexibility required for the bucket...

Hey all,

I'm starting CrossFit for the first time today. Before I attempt my first WOD, I wanted to know how much weight I should be trying to clean. Thanks in advance.

sun salute x 2
CFWU + pullup (3 deadhang) + HS hold&Neg.

WOD
3@95
2@115
2@125 (lost my jump here)
2@125
1@135
F@145 twice
1x4@115 Got jump back here.

J

bwt 112
65x3, 75/85/90x2, 95/100/105/110x1, 115x miss

Then last night's Cindy's mean sister:
5 pullups
10 ring pushups
15 squats

20 rounds + 5 pullups +6 pushups
Ring pushups are tough!

Happy birthday and way to go Adam! You're putting this "youngster" (LOL) to shame!

Olivia:
3x50
2x60,60,60
1x65,65,65
1x70,70

115x3
135x2
135x2
135x2
145x1
145x1
145x1
145x1

On these cleans is it okay for my feet to end up wider after the jump? I start out with htem shoulder width but inevitably they spread out wider. Thanks a ton for any advice I can get!!

3x135,2x145,2x155f2x155,1x165,1x165f,1x155,1x155,1x155.
Then sets at 145 and 135 to try and work on form and jumping.

Congrats on the muscle ups. Are those jumping muscle ups?

woops, didn't look as closely at the rep counts, did
3*125#
3*125#
2*135#(failed a third rep)
2*135#
1*145#
1*155#(barely)
1*155#(failed)
1*145#(barely)
1*145#(failed)
Got worked.

Adam, I second Lynne. You are an insperation. Keep it up!

Workout#1- 4 mile run
Workout#2- CFWU x3(+ball push-ups)
WOD 135-155-165-175-185-185-195-195-195

Thanks again RickB. Watching you throw that weight around was impressive. I'll definily ask Coach B about that right arm.

On my first attempt @ 195, I cought it wrong and kinda spraind my wrist. Might of been able to get 205 if not. Then again, I was starting to drop lower as it was to catch the weight. Can really tell when I'm not getting that explosive hip action.

Team Ruthless
CrossFit Virginia
Dino: Started 3/185 Ended 1/245
Ashley: Started 3/95 Ended 1/155

Both of us did 88lbs Swings with KBs and Pull-ups done the following way, 1 swing and 10 pull-ups then worked to 10 swings and 1 pull-up after
WOD was done.

135x3
145x2
155x2
165x2
175x1
180x1
185x miss
175x1
175x1

Ray

Once again thanks on a tough birthday, to all of the Crossfit community, Lynne and DJ and the rest. It is precisely this spirit, of mutual support and encouragement, that keeps the flame alive in all of us. And keeps us at these mad workouts.

as Rx'd:

Justin - peaked at 205 lbs.
Russ - peaked at 195 lbs.

Finished with Handstand practice.

Discovered Crossfit reading Men's Journal while waiting to get a haircut. Laughed at the poor journalism in the NYT article. I had been checking out the site for a few weeks when it came out - I had enough basic knowledge of fitness and of the Crossfit principles to see that the article was junk. "Playing" with Crossfit for the last few weeks, learning the exercises - never done many of the O-lifts. I'm hooked!!!

First "Official" WOD - I'm a day behind, but it's just easier than way for me (current WOD usually posted after I go to bed and workout early in the morning)Cindy: 11 rounds (maybe 12, I lost count in all the huffing and puffing) + 5 Pull Ups. A good benchmark to measure from.

This is a great site and a great community. Thanks.

gonna try to remember to post results more often, starting today.

warmup 2 sets, 65 lbs x 10

135 x 3
145 x 2
155 x 2
155 x 2
175 x 1
185 x 1 (form wasn't great)
185 x 1 (tried again, form still not great)
180 x 1 (not bad)
175 x 1

Hang Power Clean:

72 x 3
82 x 2
92 x 2
102 x 2
112 x 1
122 x 1
132 x 1 (pr)
142 x 1 (failed twice)
132 x 1
137 x 1 (failed twice)

max of only 145#, managed 155# but dropped into a squat clean. climbed hard at the gym prior and had little explosive power left.

Antonio C,

the weight you start w/ is up to you. if youre not very familiar w/ the move, start light (as in broomstick or empty bar). otherwise, go w/ a weight youre comfortable w/ for multiple reps, and then increase the weight as you go eventually shooting for a 1 rep max PR (again, assuming youre familiar w/ the move).

cfwu x3

WOD:
3:135
2:155/155/155
1:165/175/185/195/205(PR?)/205...added an extra one bc i was feeling good. unfortunately, i wasnt able to pull this one as high, and my wrist paid for that...not terrible, though.

BS: 5:135/155/155/155/155

warmup, then:

135 x 3
155 x 2
155 x 2
165 x 2
175 x 1
175 x 1
175 x 1
175 x 1
165 x 1

I found myself squatting a few inches on most of the singles; tried to work on explosiveness.

3x95
2x115
2x135
2x135 (started to be more squat cleans than power cleans)
1x135
1x135
1x115
1x115
1x115

2 1.5pd kb
3-4-2-2-2-1-1-1-1-1

BW 185

135x3
165x2
175x2 (failed on second rep)
165x2
170x1
170x1
175x1 (got it but had to dip a little)
180x1 (pretty ugly)

Finished up with some L sit practice, 2 sets 33 seconds and 27 seconds.

Sick, no workout.

55x3,65x2,65x2,70x2,70,75,75,80,80,80

3x80#, 2x90#, 2x100#, 2x110#, 1,1,1,x120#, 1,1,x125#

This is good w/o. Thanks cf.

45kg x3
50kg x2
55kg x2
55kg x2
57kg x1
60kg x1
60kg x1
60kg x1
60kg x1

Group Moffett completed 4 rounds for time of:

20 pushups
30 overhead squats (45lb barbell)
40 situps with 25lb plate

Total time 25:04:10

95x3
115x2
125x2
135x1
145x1
155x1
165x1
185x1

Did todays workout. 175/185/190/195/200/205(f)/205/205(f)/195/185x5 It is amazing how I felt as though I could have knocked out 10 on last set of 185, but I struggled several times with 205. Plus incline 135/155/175/145/165/185 all sets of 5. Cindy for 28 rds. l mile 6:35 + 25 minutes of cardio.

135x3
145x2
155x2
165x2
175x1
175x1
185x1
185x1
190x1

95x3, (100, 105, 110)x2, (115, 125x4)x1

3@115
2@135
2@145
2@150
1@155
1@160
1@165 miss
1@165
1@170 miss

I am feeling a bit tired and achy. Rest day tomorrow for me.

115 x 3
135 x 2
145 x 2
155 x 2
165 x 1
175 x 1
185 fail
185 x 1
195 fail
195 fail

115-125-135-135-140-145-145-150-150

I made a personal record with 225. BWT=210

Took it really easy....

5 sets of 12 reps with 50#.

Aprox. 15min

First time doing this movement for both me and my wife. Definitely need practice on the form. My biceps still ache from 150 pull-ups on Sunday!

Mike (BWT 195): 115-135-155-165 (f)-160-160(f)-160(f)-160(f)-160(f)

Renae: 55-65-70-75-80-80-80-85-90 (she got the form!)

Started with 2 x CFWU & broomstick pratice.
Gretchen:
*- Used a 20# bar to practice 5 good reps after each failure.
3 x 50
2 x 60
2 x 70- got 1st, failed 2nd.*
2 x 75- got 1st, failed 2nd.*
1 x 70 got it, but too low.
1 x 60 for rest.

Cates: (BW 181)
3 x 155
2 x 165
2 x 175
2 x 185
1 x 195
1 x 205 marginal form (depth)
1 x 215 failed
1 x 210 past 90, but still felt fairly strong
1 x 215 failed
1 x 210 failed
swallowed my pigheaded pride & 1 x 185 with good form.
just for 'S&G' did 1 x 205 Clean & Jerk (new PR)

First time doing hanging power cleans. Very light weight. Concentrated on form.

WUp: Samson, 15 Squats, 10 Pushups, 3 Pullups, 5 Dips, 10 OHead Squats w/9lb bar, PowerClean 4@55#x1

WOD
3@60, 2@65, 2@75, 2@85, 1@95x5

8 consecutive ring MUs

65x3
75/85/105x2
110/115/120-miss/115/115/115x1

6x5/5 10# Saxon side bends

3x5/5 65# sandbag rotational deadlifts - gripping the flaps at the sides of the K2 sandbag (nice grip workout)
3x5 parallel grip strict pullups - 5 second hold and bottom and 5 second hold at the top of each rep (no kipping pullups for me tonight - the last ripped off callous left a nice raw patch that needs a break).

3 x 115
2 x 135
2 x 140
1 x 145
1 x 165 Finally, one with good form
1 x 165
1 x 170 F
1 x 170 F - OK, I know my limit. Backing off to work form
1 x 135
1 x 145

Good job, Renae and Mike!

3x45, 2x55, 2x55, 2x55, all 1 x 65
Very light but still limited ROM on ankle.

Topped out at 175. Good workout.

DJ -- 195, well done!

3 x 40kg
2 x 45,50,55
1 x 60,65,65,(+ 2x1 fails@65kg),70,70

Sandbag cleans:

- 3x25kg, 2x30kg, 2x35kg, 2x40kg, 5x1x45kg

Looking forward to finally getting my oly bar.

Hello everyone how are you all doing?

This one was technically challenging and yet seemed simple to being with as I am comfortable with cleans. In fact my fiance almost caught up with me on this one, although she is pretty strong.

Weight in KG

40x3
60x2
60x2
62.5x2
67.5x1 (fail)
67.5x1 (fail)
65x1 (fail)
65x1 (fail)
62.5x1

PB = 62.5kg

London Crossfitter!

PS: Still looking for london Crossfitters interested in a Crossfit gym to contact me with any ideas on Locations. Want to see how many interested people there are for an inexpensive GYM in London geared towards Crossfit.

team tikrit:
mfbunch: 3x95; 2x115, 125, 135; 1x155, 135, 145, 155, 145 (joeyd missed both tries at 155, so dropped the weight-used it to focus on form-couldn't have gone much more than 155)
joeyd: same as above but missed the 155's
my take on form is that form practice comes in between the wods, the wods are the time to let it rip and go for it (although my form is far from perfect, it is coming along. . .)

Weight in KG

20 x 3
40 x 2
40 x 2
40 x 2
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1 (fail)

Technique felt really good on this one.

All weights in KG

30x3
35x2
37.5x2
40x2
42.5x1
45x1
50x1
55x1 (fail)
52.5x1 (fail)

PB = 50kg

115-145lbs

Hands are too ripped up (after Mary) to throw the bar around today. Subbed a 5k of sorts.

Rowed 1 mile. Ran 1 mile. Rowed 1/2 mile. Ran 1/2 mile.

23:15.

-D.

85x3
105x2
115x2
135x2
155 fail on pull
155 ditto
145x1
150 fail
135x1

video helped a lot with proper form in catching bar on delts. 15 min elliptical warm up 13/13.

My technique needs to improve.

105x3
105x3
115x3
120x2
125x2
125x2
130x1
135(failed)
135x1
135(failed)
130x1

Big shout out to Anthony B, Jodi and Lori.

35kg
40kg
45kg
50kg
67kg

Did sort of a hybrid today. (all weights in pounds)
Box Squat
315X4
315X4
275X5
275X5
275X5
Clean and Jerk
185X1
205X1
225X1
235X1
245X1(pr)
Very happy. It's crazy how low you have to squat to get underneath the bar once the weight get's heavier on squat cleans.

A great day
135
155 x 3
175
195
205 x 2
215 x 1
got 225 to my collar bone twice just could not rack it. Even tried 235, high-pulled it.

Finish with: 21, 15, 9 Swings and ball slam

55x1
65x3
70x7
75x1
80x2 (pr)

135,155,135,135,135,135,135,135

Worked on form. Much harder than I thought.
Chris

BW-215
155x3
185x2
195x2
205x2
210x1
215x1
220x1
225x1(PR)
230x0
High pulls 135x10

BW 180#

135-3
140-2
140-2
145-2
150-1
160-1
165-1
170-1
175-fail
170-1

Still can't get 175...next time for sure!!

Bwt: 207

135x3
145x2
155x2
165x2
185x1
205x1
215x1
225 (fail)
220x1
225x1

Did these in a hotel gym with dumbbells. DBs seem way harder - I have done >155# with barbell before (which is BW) but here I was struggling to get over 100lb total (ie 50# each arm).

On nasty, horrible, interminable business trip. Please, please end.

Tariq

ME BW:145 65,85,95,115,115,110,110,115,125

John BW:210 95, 115, 135, 145, 155, 165, 175f, 165, 165

Completed on 1/10/06.

3/135
2/155
2/175
2/180
1/185
1/195
missed 205
1/205
missed 215
1/215
1/220
missed 225 three times and then dropped to 185 for 3 sets of 3 on front squats

Bwt: 205

155x3
155x2
155x2
165x2 fail 155x2
155x1
165x1 fail 155x1
155x1
155x1 fail 155x1
145x1
145x1

60 min cuicit tgr in morning, CF afternoon, 6k run night. Slepted like a rock.

Did these right after the 21-15-9 OHS/HSPU workout.

BW 156

5 x 95
3 x 135
2 x 155
2 x 185 (missed them both; disappointing; I've done this weight before)
1 x 155 (easy)
1 x 165
1 x 175
1 x 185 (got it!)
1 x 190 (missed)

Quit while I was ahead.

135x3
155x2
165x2
175x2
185x1
195x1
195x1
205x1
185x1

3x95
3x105
2x115
2x125
1x135
1x145
1x155 (fail 3x)
1x150
1x155

3x 135-lbs
All 2x sets were 145-lbs
All single sets were 155-lbs
Small tweak in shoulder prevented me from going heavier during the single sets.

Maxed at 105, form lousy. Did a bunch more with empty bar, form much better. After thinking and watching a little more video, I think I need to get lower both on a moving start and on the finish.

had kind of a bad day
BW 168
135/155,175,185/185,205,205,215fail,185

J: 65#x3x1 + 70#x2x3 + 75#x1x5
A: 95#x3x1 + 95#x2x3 + 105#x1x3 + 115#x1x2
P: 105x3x1 + 115#x2 + 125#x2 + 135#x2 + 135#x1x5

1 mile run

Burg. warm up

141 x 3
151 x 2
161 x 2
171 x 2
176 x 1
186 x 1
191 x 1
196 x 1
201 x 1*(PR)

Push Press 135 3 x 5
Front Squat 135 3 x 5

Shoulda posted last night.

3x115
2x135
2x135
2x135
1x145
1x155
1x165
1x165
1x165
165 is the new PR. Very happy.

Then, DL lockouts from just above the knee
8x225
5x245
5x265
5x275
5x295
Felt strong, so I did some db snatching 2x10 each side w/40lb). It was a good day.

BW 180

3 x 135
2 x 145
2 x 145 (failed on 2nd)
2 x 145
1 x 155 (fail)
1 x 155
1 x 135
1 x 135
1 x 135

15x 95

Those are considerably harder not coming from the ground!

wu of cfwux2, Burgener wu w/15lbs & 5x45lbs hpc

3x55
2x65
2x75
2x85
1x90
1x95(f)
1x90
1x85
1x85

failed twice at 135.
got 130lbs.

Crap, I did not read it correctly and ended up doing regular cleans. Oh well. . .
BW 173

3x115
2x125
2x135
2x145
1x155
1x165
1x175
1x185(pr)
1x195(pr)

3X65#
2X85#
1X95#

First time for cleans. Felt good and now I know it did good because now (the next day) I'm sore.

135/145/145/155/165/175-fail/175/185/195

=( I'm not getting the form right. I loaded it with 75lbs and just kept repeating it over and over again trying figure out the right form. I didn't get much of a workout... ideas?

Did Cindy a day late: 9 rounds. Substituted abs for pull-ups. Also did some additional lunges.

135x3
145x2
155x2
165x2
175x1
185x1
185x1
175x1
175x1

I've been feeling a little under the weather, and I haven't lifted for a week or so.

Frank - try the Burgener WU - really good at linking the 'chain' together, one step at a time.

CFWUx2

Burgener WU - a few times

BW 155

95x3
115x2
125x2
125x2
135x1
135x1
145x1fail
145x1
145x1

My enthusiasm was writing checks that my form couldn't cash. Now I know part of why my squat cleans are limited.

actually Hanging Squat Cleans:
3x 95#
2x 115#
2x 135#
2x 155#
5x (1x 165#)

then deadlifted 1x reps to my 1RM:
225#, 275#, 295#, 215#, 235#

In kilos: 3)@50
2)@55
2)@60
2)@65
1)@70
1)@72 miss
1)@72
1)@72.2

BW @ 180

BW=205

3x 131
2x 131
2x 151
2x 151
1x 161
1x 161
1x 171
1x 171 (fail, went to power clean)
1x 171 (same as above)

this is my first post but i've been doing the wod for the last 2 weeks. did this one yesterday. BW 224lbs. 30 years old.

185x3
225x2
245x2
265x2
285x1
295x1
305x1
315x1
325x1

the last round or so was tough...i liked it though...today my traps are a mess.

3*95; 2*115/125/135; 1*145/155(fail)/155(fail)/145/145; 135*2
Something new to work on.

115 - 3
135 - 2
155 - 2
165- 2
175 - 1
185 - 1
195 - 1
200 - 1
205 - failed

hook grip felt good

3x55
2x60
2x60
2x60
1x60
1x60
1x60
1x60
1x60

Still working on form.

3x95
2x115
2x125
2x135
1x155
1x185
1x195
1x205
missed 215. Got pissed, made it. Popped up hard. Does anybody else swear at weights?

135 for all sets, pretty easy, still starting a bit low to prevent injury. definately need to bump up later sets.

3x75
2x95
2x115
2x125
1x135
1x145
1x155
F@165

BW128lbs

Bodyweight 135

135
140
150
155
160
165
170F
170
175

Hang Power Cleans 3 - 87
2- 107
2- 117
2- 137
1- 157
Power cleans
2- 157
2- 177
Hang CL
7- 87

cfwux2
HPC 95 # x 3
HPC 100# x 2
HPC 105 # x2
HPC 110# x2
HPC 115#- failed x 5
HPC 105 # x 8 to work on form.
Ab wheel, 50 pullups to finish.

as rx'd - maxed at 135, failed at 145, did 135 again.

swim 1600m (25m breast, 75m free x 16) about 37 min.

Bodyweight 185
135x3, 145x2, 155x2, 160x2,165x2,170x1, 175x1, 180x1, 185x1
After did 3x3 dead hang pull ups with 45lbs with 3 second holds at the top position.
Did 3 5 second L sit while hanging from pull up bar

135x3, 155x2,2,2 175 x 1,1,1,1,1

135 x 3
145 x 2
155 x 2
165 x 2
175 x 1
185 x 1
195 x 1
205 x 1 (failed)
195 x 1

I think that the 200 lb mark is a mental challenge.

155
175
185
185
195
205
215
225 failed
205
205

Very much in a tenative learner's phase here. Started off with just 85 pounds for the first set of 10 and worked up to 175 for the final single.

110 x 3
130 x 2
150 x 2
155 x 2
160 x 1
165 x 1
170 x 1
175 x 1
180 x 1 (failed 3x, and then ran out of time)

Under the better late than never column...
CFwu then:
135 x 3
155 x 2
155 x 2
155 x 2
165 x 1
165 x 1
155 x 1
155 x 1
165 x 1

3@115-2@125-2@130-2@135-1@140-1@140-1@140-1@135-1@135

Pounds, that is.

135 x3
155 x2
175 x2
180 x2
185 x1
190 x1
190 x1
175 x1
175 x1

cfwu x 3

NON Rx WOD: 17:54
OH Squats: 45# bar only
HSPU: head to within inch of ground.

worked my way up to multiples of 220lbs

Yikes! I've not done these before and I have really crappy form; strained my elbows as a result. I should just practice with the bar until I understand the move better.

Bodyweight = 140

3 65
2 85
2 105
2 115 (failed 2nd rep)
1 105
1 110 (fail)
1 95
1 95
1 100

135x3
185x2
195x2
205 miss
205x1 + PP
205 miss
185x2,2,2,2,2

Did 21, 15, 9 of OHS and HSPU WOD first.

Rested a few minutes then:

95 x 3
115 x 2
130 x 2
145 x 2
165
175
180 (miss, got it on second attempt)
190 (miss, got it on second attempt)
200 miss, game, set, match...power gone.

Talissa: 56lbx3, 67x3, 72.5x2, 78x2, 78x2, 83.5, 83.5, 83.5, 56x10 for last set

Thayer: 45x10, 56x10 for 6 rounds, then
56lbx20 front squats

3x135
2x155
2x165
2x175 (form got sloppy on second rep)
1x175
1x185
1x185
1x195 (again, I was a little shaky when receiving the bar)
1x195

Did some SCs with 135 afterwards and they felt great!

Used 105 3/2
135/2/miss/1/1
Back to 115 for 1/2/3/4

Wu= 1 mile in 8:10, 10 min on stairclimber one peak
cfwuX3
left knee now swollen and tight? Don’t remember hurting it, but must have been Cindy

Tom (bw 204)

135, 140, 145, 150 (fail on 2nd)
150, 150, 150, 155, 155

Just to record it, a bit late:

As rx'd
40kg x 3, 45 x 2, 50 x 2, 55 x 2, 60 x 1 x 2, 65 x 1 x 3

Dr. G

Olivia:

3xCFWU
85lb x 1
95 x 1
105 x 5
ran 1 mile slow