Cool pic, what's the wreck in the background?

Hulk smash airplane!

-D.

U.S.A.F. showing off their new "Anti-Aircraft guns".

A couple of questions. First some background info:

I only ran prior to starting CF, which caused me to get injured fairly frequently since I only trained specific muscles. The first part of January I hurt my knee and everytime I run - like the CF runs last cycle - my knee starts to hurt again. Went to see a specialist today and had an X-ray and MRI and am told to run no more than 2-3 miles at a time, cycle, and no squats with weight (includes deadlifts, clean and jerk, etc.) for at least 3 weeks.

Anyway, can I get some advice on subs for this workout and maybe in general for the next few weeks. CF is great and I would like to continue so any suggestions would be great.

Thanks,
Jason

just started yesterday....holy cow...this stuff is awesome...47 years of age navy retiree/martial artist...only thing...when are some of the substitutes..exercises going to be online...my gym..does not have some of the thing ie., rings

Jeff...

Use the search function my friend, it will save you much time. It's located mid-way down the page on the right side. I'd suggest searching for terms like "substitute dips", etc. Also, you will find many substitutions listed in the FAQ, the link to that is located in the top left corner of the main page.

Jason - sub the weighted squats with no weight. Pay particular attention to form. I have noticed clients with knee problems are usually rolling knees in or out too far or they aren't sitting back enough in the squat. Check out the crossfit journal with the squat clinic for pics and details. Don't worry about running much distance. We rarely do long distance. We had two five k's last month but really that is a lot. When those come up, sub them with rowing or a completely different workout.

jeff- go to hardware store, buy 2 1" diameter pipe w/90 degree elbows

2 sections of chain ~2 feet each (to feed through pipe)

2 c-clamps

2 tie down straps/webbing at wal-mart (the blue ones that dont ratchett)

1 roll of athletic tape

wa'la- about $30- VERY functional rings!

It's a Mig-15UTI. It was a two seat trainer for the Soviet Block.

Thanks Beth. Actually, running not squatting caused my injury. Any suggestions on a sub for the clean and jerk tomorrow?

Thanks,
Jason

i have been cfing for 4 months now and love it!!! ex bb and look forward to the wod, not lost strengh or size other than bodyfat ya!

Ok, did angie today for first time....

that, sir, is no lady..

did probably 10-15 ok pulls, the rest sub'd these pull upy jumping things that got my chin over bar. the rest of the exercise done ok, but all broken. 30:35

no c & j's tomorrow, at home - no weights, will sub .5mi run, stop do 40 squats & 20 pushups - .5mi run, stop do 20 burpees - will repeat as nec for 1hr

I don't get the 1-1-1-1 reps to tomorrow's WOD please could someone clarify for me. Im new I've only done 4 WOD and I am loving life on cf. I feel like I am working with every painful minute.

Thanks for the info

Gonz,
The 1-1-1-1.., rep scheme means do 10 single reps. Some people pick the same weight and do it for ten single reps, resting as necessary between reps. Others use it as an attempt at a personal record(PR) and work gradually up to a max attempt.

Thanks for the info Andy...

I love CrossFit. We incorporated the WODs, at SPORTS SPECIFIC TRAINING, into our program for training athletes and have been producing monsters ever since. We have athletes jumping through the roof, LITERALLY! Fight Gone Bad is the real deal!!!! Thanks guys.

What are some other exercises anyone is planning on doing with this WOD?

I say, "Woo Hoo! I'm going to try to put up 170 tomorrow!"

Julie says, "Be careful, honey. You are sick."

Sheesh.

Any San antonio CFers out there?

#19 - Mike,
Yes, sir, although I have to scale things down a great deal. Shoot me an email.

fhace- It's up to you. I would start w/the Burgener warm-up and then do the WOD. If you add anything it's on you. I usually run or swim in the mornings or at lunch in addition to the workouts. But I'm a fatty and need the help. Some people take days like this to practice technique on certain moves or lifts.

Coach V -

Are you a trainer/owner at SST in Sac.?

My niece - Rachel Rager - trains there as a soccer athlete. She raves about it and really enjoys the training. She was excited to know the connection between my involvement in CF and her SST training. Her dad's now been doing these WODs for a couple months now.

From what I hear, you have a great facility and coaching for these 'kids' aka monsters in training!

Congrats

About a year ago I broke a bone in my back falling out of a tree so the clean and jerk may still be painful. If I substitute presses(picking the bar off a rack and pressing above my head) should I do sets of 2 to make up for the limited movement?

Check out the guns on that tank! Did it do that?

As a rookie on board regarding tomorrow's WOD------I survived my first WOD yesterday however, I have never done a clean & jerk before. Any suggestions greatly appreciated.

The one thing I can tell you Florsie is to start light. Better to start with a lighter weight until you have perfected the form. To this day I watch lifters in the gym cheating so much its a wonder they don't injure themselves.

1) Set your feet properly.
2) I have found the key with the clean and jerk is to keep your head up. That will keep your back in the proper position. Drop your head down and your setting yourself up for a potential back injury.

jasons,
as for your knee injuries, where/what type of pain are you having? knee pain can be a cathc-all for anything from an actual torn ligament or meniscus to pain caused by inflexibility of the lower back or hamstrings (one of the more common types since sitting at a desk all day doesn't do a whole lot for flexibility, strength, or toughness).

at any rate, i'm sure there's someone on the site who can help you, given an accurate description of your knee pain. it would also help to check the message board (injuries) for folks who have had similar pain/injury. you might also get some good ideas for subs. hope this helps.

10x1 95# squat clean/jerk: O-lifts are a huge hole in my program.

on todays clean and jerk is the object to progressivly reach a new max by the end, or work with a weight close to your max and after reaching muscle fatiuge reducing the weight to the end?also i did angie and my lats are still screaming for forgiveness, should i wait till it goes away or stop crying about it and drive on. im trying to maxamize my output,but not sure how. ill leave that to the pros. any help would be great thanks.

Not bad today. I did a lot of o-lifting in highschool, (class of '04) and its been awhile. started at 155#, then did 3 at 135# to get my form back, and went and finished the last 6 at 155#. Not bad.

bw=185
3/3 CFWU
110-155-155-165-165-165-175-175-175-185
Rep 7 (175) didn't go all the way down
Rep 9 (175) legs spread a little more than really good form
Rep 10 is definitely my max (right now).

Finished up by working on front squats. All reps sat "in the hole" to feel the groove.
95 x 4
115 x 4
125 x 4

95-95-115-115-125-135-135-145-155-155

didn't feel like i was pushing myself too hard, probably rested too long (partner went every other). also haven't done these since highschool, so form or function for now.

be well.

bw=140

95/95/115/115/125/125/135/135/145/(fail @145 x2)135

...toiling in the minor leagues

bw = 70kg

60-60-60-60-60-60-60-60-60 and shock.....60

all weights in kg.

focus on form day.

95,95,115,115,115,135,155,165,165,175

Keep Rockin'!

95, 115, 135, 155, 175 (F), 165, 165, 175 ,175 (F x 3), 165, 165

I'm just curious and don't take it as a slam but for those of you who can do 165-175 pds for a max. Is it really beneficial to count the sets where you do 95 or 115 pds? It seems like doing a set of one for 95 pds is almost pointless. I can see doing it as a warmup but not as a counting set.

As I said before I apoligize if this post is taken wrong but just trying to understand the days work.

Thanx Pat

HOUSE (#29): Both methods work. I always start a little light, and try to hit my current max by the 5th - 7th rep (this is 10 reps, a bit more than usual for these max effort days . . . more typically, they're just 7 reps).

That way, the last 3 are either going to be consecutive shots at a new PR (if I'm "on"), and/or some serious "post-fatigue" training. Both are beneficial.

First time with C&J since college shot putting days. Still programmed for Power Cleans but depth in squat increased as weight got heavier. No belt, no chalk, tennis shoes for:

135, 155, 175, 195, 205, 215, 225, 235, 245, 245

Was hoping for BWT (275). Likely I need more work on the clean.

First time with C&J. I've done power cleans in the past.

135, 135 and then 155 for the rest.

I felt OK but don't believe I was going low enough in the squat. It might be that the weight wasn't heavy enough. I had no problems cleaning it. Still need form work though. Finished with 6 - 1/4 mile repeats @ 10+ mph.

135-155-165-175-185-195-185-185-175-175

95-105-115-125-135-145-155(fail)-145-155-155

10lbs off PR.

Poll: do people tend to fail on the clean or the jerk? For me, it's clean, every time.

10x1 121, cleaned 143 but couldnt get it above my head.

Friend did 99 but can easily do more. Trying to get him into xfit. :p

davidjwood(#38) thanks for the help, im not the sharpest knife in the drawer, i max at 240 on the c&j so i will work to that and attempt to reach failure on or above that weight about my 7or 8th rep, and if im still strong go for more, if not adjust the weight accordingly..target hit or target completely missed? thanks for the help.

Thank you mucho Pat for the suggestions....and off I go.........Oh by the way love that pic....very cool!

Chris J,

Does she mean sick as in "whack", or just not feeling well. I have a hard time imagining the former. :-)

Thanks for your admission, kelly. I guess we'll now be getting more Olympic lifts.

Hot!

Pat #37
I plan to approach the kind of loads you mentioned in your post when I do this later today, and I plan to start relatively low and work my way up to a few good heavy reps at the end. I'm taking this as an opportunity to max out, and If I wasn't, the smallest load I would be working with would be in the 150 range. The reasons I count the singles with low weight as sets is because I will be warming up by doing the cfwu, burgener wu and a set of probably 5 or so with just the bar to get the form and get in the right mindset to do this lift. In addition, since this is a max effort day for me, I would get too tired if I used weights approaching my max for all ten reps. This would open the door to a host of problems, and not attaining a new max is the least of these. If I am too tired when I am working with very heavy loads, form has a tendency to break down, and when form breaks down there is an increased danger of injury. Anyway, sorry for the long post, but these are my reasons for counting the low weight reps as sets and not as a warmup, although they do serve that purpose to a degree. Hope this helps.

Is anyone doing these at their health club? I'm not even sure mine allows these types of lifts. Wish there was a crossfit facility here in Salt Lake. :-(

WOD as RX'ed
BWT: 183

Clean and Jerk
1x135
1x155
1x175
1x185
1x195
1x205
1x210
1x215
1x225 (PR)
1x230 (fail)

#50 - Mike P, I do all these workouts at my local Gold's gym. No crossfit facility near Annapolis either. Most gyms are okay with it as long as you're not slamming the weights down on the floor.

Mike P (50),

I am...I just start doing it and so far nobody's said anything. Last week another CF'r introduced himself after hearing me slam the weights to the ground on deadlifts.

(Love the MiG)

BW: 165

95-105-115-125-135-145-155-165-175-175

once again I am changing my workout to A.M. and I didn't feel it this morning...

mfbunch- The pain is on the inside of the right knee cap and appears to be similar to what is called runner's knee. The (sports) doctor doesn't seem to think that the cartilage is being depleted, but must wait to see the MRI results to know for sure. He feels it is an alignment issue when I run causing the inside of my knee cap to hit in some fashion.

I sit at a desk at least 8-10 hours per day. Running was the only other physical activity I did until starting CF a few weeks ago. My hamstrings always feel tight and I stretch them frequently.

Thanks for the advice, I will check the forum as well.

There needs to be a secret crossfit handshake for such occasions.

am a newbie ;)

my garage has a low roof so i cannot stand straight with weight straight up for clean and jerk.

Whats a good alternative?

First time doing Clean & Jerk. Videos in the exercise section have been a tremendous help. Prior to starting CF my max Clean was 175lbs, w/ horrible form. Today I set a new PR...TWICE!!! This stuff is great.

BW ~180
95
115
135
155
175 (old PR for Clean)
155
180 (new PR)
165
185 (new PR)
170

The jerk portion is deff. my weak point at this time. Will need to work on it.

Last 3 with 225#

Pukie Question: Have been doing my best at CF for awhile... on some WODs (like Angie), I feel quite naseaous aboput 3/4 the way through. Deep breathing and focus allowss me to avoid (or at least delay) puking until the end of the workout.
The question: Does feeling sick mean:
a) I am pushing too hard
b) Am in the proper intensity zoen for CF
c) Am just not in the proper shape to do a WOD
Also, does anyone know the biological reason for this effect?
Thanks,
Mark

Bodyweight: 140

I too am toiling in the minor leagues, but I found that my form wasn't too bad today.

75-80-85-90-95-100-105-110-115-120

GM, nice effort bub.

CFwu, Bergener wu;
65/95/115/135/155pr/135/155/155/155/135
About my best form on these yet. Thanks CF.

The missus:
1x55x7
1x65x3 her form was sweet!

185
205
205
205
215
215
215
225 (fx2) 220
220
215
My form is terrible!

20 min stroll
CF warm up
Practiced C&J with empty bar.
30 box jumps with 20# DB

John Seiler (47)
Ill. Last week I got poison ivy, took prednisone and left myself open to a mean cold. Good times. Nothing like carrying a sandbag on your shoulder when your arms are itchy, your nose is running and it's below freezing outside.

Yes, Julie does question my sanity.

FatRat,

My basement ceiling is too low for jerks, too. I go outside for any overhead work. The Chicago weather adds a new element to oly lifts.

FatRat:

1) As a fellow newbie, I found this helpful: http://www.crossfit.com/discus/messages/20/11781.html

2) Practice C&J outside with good clothes, good shoes, and a good solid surface.

3) OR Practice 20x Cleans with handstand practice in between.

4) Have your form, warmup, equipment, diet, etc, checked with someone who really knows more than you (ideally a CF trainer).

5) Start light and work in. Read read read and practice practice practice.

I hope this helped, and good luck!

JeffT-135,155,175,185,205,225(failed the clean 2x),225(PR),235(made the clean(PR) but failed the jerk2x),185 then did 3 rounds of jerks w/135 to work on form

BWood-95,115,135,155,175,185(failed the clean),185(success),195(PR),195,185

Cori:
1 round CFWU
Two DB C&J:
15# x 1, 20 x 1 x 3, 25 x 1 x 6
15 decline situps
5 ab wheel from knees
45" hollow rock

Carol (60 y/o):
1 round CFWU
5 sets of C&J practice with 8# med ball
5 sets of C&J practice with two 15# DBS
5 ab wheel from knees
45" hollow hold

Garrett:
1 round CFWU with pushups and L-pullups, Pose Method drills
As rx'd, BW 177, first time ever maxing C&J
5 reps with bar technique w/u
111#
111
116.5
122
127.5
133
136.5
147.5
153
164

I did have more juice to give after the tenth set, I decided to save it for next time. A PR was set today and one will come easily next time.

1 x 135 x 10. Here is a suggestion for those who are hassled by officious gym personnel: Take two flat ab mats and lay them on the floor; put the barbell down on the mats. The mats should muffle the noise and absorb much of the vibrations from the weights. Granted, though, my lifts are not as heavy as those of many of you.

firts time ever clean & jerk
mornings 09:00h a practise session
1 set: 10 x oly bar
2 set: 3 x 22,5 kg
3 set: 3 x 25 kg
4 set: 3 x 27,5 kg
5 set: 3 x 30 kg

afternoon 15:00 wod
3 x 30
3 x 32,5
1 x 35
1 x 37,5
3 x 40
2 x 45
2 x 47,5
1 x 50
2 x 50
1 x 52,5

extra: front squat 3 x 5 x 52,5 kg
push-press 3 x 5 x 50 kg

On the last 4 sets I was not explosive enough, need more practise

All with 145. Push jerks.

btw 155#
115, 125, 135, 145, 155, 165, 175, 135, 135, 135
175 was a pr for me but my form was horrible, more of a power clean and push jerk, so I dropped the weight to work on proper form a little. Still having trouble getting under the bar on the jerk so I may try some overhead squat work a little later to see if I can improve.

thanks alex

handstand practice in between?

i guess that means 'stand and think about how to get my body inverted'

maybe after a couple of months i can think about trying to lift my body upwards, lol

is there any CFers out in the Virginia area?

How many people actually follow the zone diet here. My diet consists of egg whites and potatoes for breakfast, a protein bar snack can of tuna and cup of rice for lunch with a salad, protein shake snack and chicken breast with potatoes for dinner with green beans. Is the Zone diet going to make a big difference or not.

Joe

1-2 65
3-4 85
5-6 95
7-8 105
9 110
10 115

Had been having some hip and lower back pain lately, so I was not sure how I'd do on this today. Warmed up with Burgener WU x 3
120, 120, 150Missed Jerk, 138, 138, 130, 140PR, 145MJ, 135, 135

1-2 = 40#
3-5 = 45#
6-10 = 50# (PR)

2*20kg (44#)
2*25kg (55#)
2*30kg (66#)
4*35kg (77#)

More work on form needed

Joe (#76)
In my opinion, yes. I did Body for Life pretty strict one time and had good results, but Zone has been even better. More energy, better gains. Sounds like you have a decent diet and wouldn't have to make too many changes.
Check the nutrition board. Very good stuff there.

1x95
1x95
1x115
1x115
1x115
1x135
1x135
1x135
1x135
1x135

c&j
1 rep x 10 sets
cfwux2 w/tabata du's =104

95-115-125-135-145-150-155(fail)135-135-95-95

I'm not a crossfit guy, but today's workout is awesome-Heavy Clean and Jerks-

I did 10 singles starting at 140kg
140 2x1, 145 2x1, 150 2x1, 152.5-1, missed 155 twice, then back down to 140 and 145 to finish it off.

I am in the worst crossfit shape of anyone here at FIT, and I can't train for endurance at all, just singles every day.

Did todays WOD, but I still have some serious muscle soreness in my hams and butt from Sundays DL workout. My hamstrings always get painfully sore after any workout with legs for a couple days after the workout. Could nutrition have something to do with this or do I just need to suck it up?

1x135
1x95
1x105
1x105
1x110
1x115
1x120
1x120
1x125
1x130
after round 1, decided it wasn't going to be a ME day, so focused on form

75 * 2
85 * 2
95 * 3
105 * 1
125 * 2 PR!!!

Followed up with 65 * 3 sets of jump rope
½ mile run, 4:44, another PR

OK, so they were power Cleans...my squat form sucks and I am afraid to get under the bar w/o someone to pull me out from under the weights (hehehe), so I went as low as I could go, which was about 6-8 inches with good form. (As Ken w/CF Southwest...my good-form squat isn't much deeper than that).

With that said:

I was pretty sure I could C&J the 125, since I nearly cleaned 135 at the Crossfit Southwest Oly lifting workshop. The last one was a struggle to lock out at the top of the jerk, but I managed. If I had someone else there AND I wasn’t doing my lifting in my garage, I might have attempted 135, but I didn’t want to have to dump the weights unnecessarily and risk hitting my truck or my industrial sewing machine. Next time, I do it on the back patio, even though the patio is at a slight incline (rain runoff).

Feeling a bit fried after 2 hours of solid wall climbing last night.

today:

25 pullups
50 pushups
75 sit ups
150 squats
75 sit ups
50 pushups
25 pullups

18:29

finished off with some sprints.

Now going for a shower

Baz

45-55-65-75-85-95-105-115-125-135...still nursing an injury to my right arch so focused on maintaining form...135 was my max when i dropped out a few months ago though, so maybe not so bad after all...

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

45-45-45-45-55-55-55-55-60-55

135-1
135-1
185-1
185-1
205-1
205-1
215-1
225-1
235-1
245-1(pr)
250-f
form felt good, need work on the jerk.

1st time doing clean and jerk so I went light.
95, 105, 105, 95, 95, 105, 105 ,105, 105

135
140
145
150
155
160
165
170
175
180
I suck!
I think I can go up about 10 pounds next time, I was'nt quite at failure with the 180...

CFWU x 3

BW = 163

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

Monday was first day back after a week off because of Bronchitis. I'm still sore from Monday's workout.

133,143,153,158,160.5,163,165.5,168,170.5,173(f)
bwt-158.5

Warmup consisted of trying to figure out what the hell I was doing. Watched the video kazillion times, practiced with broomstick++, then bar++.
55x1
65x1
75x1
85x1
95x1
105x1
115x1
125x1
135x1
145-failed, got it on 2nd try. First time c&j. Lots of practice required.
Have a good day everyone.

135/155/165/175(bad form)/175(fail)/165/170/170/155/175/175

bwt 165

135
165
185
195
210
220 - clean only push jerk weak due to just recovering from shoulder. Spent 15 minutes working on 135-185 pj. It'll come back.

I just had shoulder surgery on thursday so it will be a little while before ill be doing the wod again, but i was wondering if anyone had some good suggestions to help me rehabilitate more quickly

95/95/95/95/110/110/110/110/135(PR)/155(PR)!

Oh how i staggered about on the last one before finally standing still and straight. Gammy shoulders now :(

154
bw: 168
154
164
164
164
174
174
174 (fail)
154
154
form on the clean is much improved

65x1
70x1
85x1
85x1
90x1
95x1
95x1
100x1
115x1
120x1

Clean & Jerk
95,115,135,35,135,155,155,155,155,155.

135
155
185x2
155
175x5

55kg,60,60,65,65,65,60,60,60,60kg

Checking out each lift in this session with video really helped my form.What I thought were world record breaking attempts,timed to perfection,were actually quite average.Not getting under the bar quick enough,or full squat cleans were things I noted and corrected through videoing.

95 115 135 145 155 165 175 185 175 165

bwt. 155 Suppose you could say everything above 135 is a PR since I've never maxed out on this move, but obviously there's a lot of room to improve. Especially when I'm following some of the beasts I noticed when I checked the posts earlier.

James #100
check out http://www.powerathletesmag.com/archives/issue4.htm
may be a good opportunity to work on "pistols" once your shoulder can handle some tumbling and light loading

111
131
155
165
170
175
180
185
190
195 (f)
195 (f)
195 made
body wt. 154

James, Comment 100:

Be sure to take advantage of the Injuries section of the Crossfit Message Board. There are some smart folks on there. Give the specifics of your injury and surgery.

115
135
155
165
175
175
175
155
155
155

bike 5 min then 1xcfwu then practice with empty bar for 10 reps.
95x1
135x8
157x1

115x3 power clean and jerk for all
135x3
145x2
155x2
165x1
175x1
185x1
195x1
200x1
205x1
power clean only
215x1
215x1
220x1
12minutes on treadmill 1.6miles at 8.0

Newbie to the o lifts. Trying to keep the ego out of it and work on form. Had a good time imitating Sage last night infront of the computer with the broom handle.
did 10 * 105 def not maxing out
need to work on wrist flexability

Did sub work because I have no bar or wieghts. Ran 400 meter did 15 jumping pull-up, 15 squats and 15 suprmans. Ran 400 meters 10 negative pull ups and 10 superman. Ran 400 meters 5 jumping pull ups, 5 squats and 5 supermans. Total time 18:29.

I've never done these before. I need to get the hang of the jerk part down way better. These O-lifts seem almost scary after all the years of controlled movement in BB and PL lifting.
85-135-135-135-155-165-165 (couldn't get the clean, but got in two near-complete military presses on the way)-155-155-155.

Bodyweight 175 lbs

95-115-135-145-155-165-175(PR)-185(fail)

I know i was supposed to do two more, but rather than temper my personal triumph with further failure, i did 6 sets of 135 lbs x5 front aquats instead.

95,115,115,125,135,135(F),135,135,135,145

105-105-115-115-125-135-145-155(fail)-135-135

BW-170
Got under 155, but didn't get it overhead.

95, 95, 95, 115, 115, 115, 135, 135, 115, 95

I feel primed and stronger after this workout. I love the nervous system effects of single Oly lifts....like strong coffee and eggs.

95,115,135,155,165,165,175,185, 195 (failed on jerk),185 (failed on jerk)- 3x3@ 135 to finish up

Executed the WoD as follows: (in lbs)
R1: 115, R2: 105, R3-R4: 115-fails, R6-R10: 115
-Additional 5 sets of bench press @ 135(1 set), 155(3sets) , 185(1 set).
-Additional 3 sets of kipping pull-ups and push-ups.
-Militaty sit-ups.

60kg for all reps

worked on form
had first kickboxing class in over a year tonight...piece of cake.

Thanks CrossFit

Bodyweight 139lb (this is up 5lb this month after upping the zone blocks to 4,4,4,4,4,)

90
135
145
155
165 PR
170 PR
175 (failed jerk)
175 (failed jerk)
135
175 so close but again just failed jerk

still not too bad a 10lb PR

In kgs:

40, 45, 50 (fail), 50 (fail), 45, 47.5, 47.5, 47.5, 47.5 (fail), 47.5 (fail)

Hello everyone!

Here are my results for my first ever clean and jerks in kilos:

40, 50, 55, 60, 60, 65, 67.5x, 67.5, 70, 72.5x

The fails occured on the jerk stage off these so the clean was accomplished just not the jerk.

PB = 70kg

London Crossfitter!

Me and Julian
115#, 125, 135, 145, 155x5, 135

Followed by 3x1 135

First time with C&J, got a lot of work to do.

65, 85, 95, 105, 115, 125, 135, 135, 135, 135

Anthony (BW=180)
95x1
135x1
145x1
155x1
165x1
175x1
185x1
195x1
205x1

Jodi (BW=110)
25x1
45x1
52x1 (wooden plates so the clean starts at the right height)
57x1
62x1
67x1
72x1
77x1
82x1
87x1

Some warm up and then..

150
155
160
165
170
175
185 Fail
185
185
190

76.5/9.7%.

40, 50, 52.5, 55, 57.5, 60kg, stopped then because of shoulder injury (recovering).

Still, probably better form than ever before. Make sure you watch the Burgner warm up video again before heading to the gym next time.

2*95
3*135
4*145
1*155

With some fails mixed in here and there.

Glendon - where are you?

First time doing clean & jerk, I'm used to just powerclean.

115
125
135
145
155
165
175
175 failed the jerk
165
165

First time C&J. 135 the first 2 sets then 155 for the rest. Did Angie yesterday and pretty sore!

made it up to around 82 kilos during my 10 sets. Think I can go a little higher but form would probably not be that good. Finally starting to get a better feeling for getting under the bar and being in the squat position. Form is certainly my weakness on this lift right now.

bw=170

i did about 10 with no weight to work on form then did
10x95
3x115
5x135
I did more because after the first 5 I didnt feel like It was a workout. wanted to get good form. Ill hit it hard next time.

95-105-115-125-125-135-135-145-145-155
bw-170

I'm fairly new to C&J, so it's no surprise I have mediocre scores.

newbie question: with the clean and jerks, do we put the same foot forward each time or should we alternate?

bw = 165

145x1x4
155x1x4
165x1x2

I'll be redoing this one again soon. Somewhere along the line I lost the point of the workout.

225-235-clean and jerk
245(push jerk)- 250(push jerk)
255-245-250-255-260, all cleaned

Felt slow going in, and it showed. Should have stayed light, stuck with the clean&jerk.

Steveo

140#- 10x
will increase weight next go around but needed to work on my form.

As Rx'd, C&J 1x10: 135, 155, 175, 195, 215, 225, 235, 245F, 245F, 225, 225.

Then deadlift, 315x3, immediately followed by 10 pullups, 335x3, 10 pullups; 355x3, 8 pullups.

Then OHS 3x15 with the bar to loosen up. For some reason Angie really gave me the DOMS in the quads. And chest/tri's still cooked after Row/BP with Angie 8 hours later, without enough sleep.

Off to work now. until tomorrow.

clean and jerk

first time w/ this lift

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

still need more work on getting a deeper squat in the clean
worked on front squat form with 65# x 10
went through many reps of clean & jerk form w/ broomstick afterward

Matt, Russ, & Chris (newbie).

95 (starting light for form)
105
115
125
135
145
155 (russ fail, but close), Matt new PR
135 (decided to back off to keep great form)
135

As I hurt my shoulder several weeks ago doing high reps of these and "banging" the weight down to a hang position, I was cautious today.

Did warmup stretch, squats, pushups, pullups, then weight was something like:
95 95 115 115 135 135 155 175 185 (miss).

135-145-155-165-175-185-195-205-215-225

I don't think my form was the greatest, but I stayed tight throughout the lift. I felt good with 225 and probably could've attempted it again with better form, but I just finished a 50 min trail run and was tired.

95-115-115-135-135-155-155-165(pr)-165-135

115,135,145,155,165,165,170x4
good form throughout

135x4
145x6
BW 165
Very happy with this effort as I successfully kept my ego at bay and stuck with weights that I could squat clean. This is a marked improvement as I have only been able to handle 95 or so on our previous squat clean days. Jerking this weight was not a problem. I'm very pleased with this skill gain.

worked on my core and leg strength, then

75-95-115-135-135-155(F)-145(F)-135-135-145(PR)

definitely need to work on my clean form.

finished with 3000m row, 15 min

BW:183

Gained 3 lbs muscle in first two weeks with Crossfit!

Clean and Jerk
95
115
135
135
145
155
145
145
135
135

Never completed C&J beforeso I worked on form. Also have sprained thumb and lifted delts/traps heavy yesterday so somewhat fatigued. Can't wait untill Thursday's WOD!

This movement is all about form, and I don,t have it, still muscled thru the workout some how.
50kg,60kg,70kg,80kg,90kg,100kg,100kg,105kg,105kg,110kg

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

thnx crossfitdc, tom brose, for helping me out on form on the clean and jerk.
chris

135#
145
155
165 (failed on jerk because I didn't get myself under the bar properly)
165 (got it)
170
175
185 (failed on two counts: power cleaned and didn't get the jerk all the way up)
135
135

Two questions:

Should I count fails?

Is there a drill for getting more comfortable in pulling yourself under the bar? I get a little intimidated.

95, 115, 135, 155, 175-clean, but no jerk, 165, 175-ditto, 155, 135, 135. 15 min ellip w/u 14/14. hr max 151, hr avg 113.

3X135
More like power cleans than squat cleans. Jacked my chin on the second rep using a bar with a textured center area. First non-shin CF blood for me baby!

Just started crossfit WOD's today.

(BW = 185)

95
135
135
135
145
155
155
155
155
155

Haven't done clean & jerks before, so I'll be working on my form for a while. I made a couple of attempts at 165 but failed, so I didn't count them.

oops. 10X135

Clean and Jerk (lbs): 115, 120, 125, 130, 135, 140, 145, 150, 155, 160 (power clean and missed the jerk)

Form was kind of sloppy on some of those. Needs more work.

Then:
3 x 5 reps Front Squats 160lbs
3 x 3 reps Jerk 115lbs
3 x Power Snatch with 5 OHS 65lbs (I suck at OHS but I got a few decent ones in)

CF Warm-up, Burgner warm-up.

Can't do C&J yet and shouldn't with me knee anyway so I swam for 20 minutes.

135
145
155
165
175
185
195
205
215
225(very shaky)

All full squat cleans and jerk overhead. One minute rest between sets. Still need to work on balance while dropping under bar. Never thought I'd be able to put this much weight over my head. Thanks Crossfit!! Keep it coming.

Group Moffett completed the WOD as follows:

95lb clean and jerk, 3 reps for 10 rounds
45lb barbell overhead squats, 35 reps
Handstand pushups, 10,15,20 reps
Push press 45lb barbell, 15,20, 25 reps
Suicide run for 50 yards

I got the following accomplished this morning:
135x3,155x1,185x2 (failed both times), 135x4

I need to find out what I am doing wrong. I can't get the bar back to my shoulders. My foreamrs hit my biceps and the weight goes into my throat. It does not feel good. I tried to get it on the shoulders a couple of times. Remember the picture of the guy that cracked his teeth with the rings? I came pretty close. Do I need to spread my hands farther? I am at a little past shoulder width right now. The jerk is very easy. Any advice on the cleans would very appreciated.

This picture was taken at Balad AB, Iraq. The guy in the picture is MSgt Michael E. Schranghamer, a 40 year old and 21 year veteran of the USAF - currently stationed at WPAFB, Ohio.

It is a pleasure to serve this great country!

I can be reached at HammerRules@aol.com

135,155,165,175,185,190,195,200,205

Pulled a muscle in my neck on set 9 so didn't do set 10

Ran 3.5 miles at 7:30 pace
worked abs

155lbs ten times

WOD as rx'd
BW: 230

1-135
2-155
3-165
4-175
5-185
6-195
7-205
8-205
9-205
10-210 (fail)

does this photo mean we're finally going to see some preacher curls in the WOD?

110
120
130
140
150
160
170
180
190
200

95,105,115,125,135,145,155,165,175(failed 1st attempt),180

First time with C&J's. NOW I understand why we make squat cleans our default clean. Need work on the catch. Really looking forward to our Oly lifting seminar in St. Louis in a couple of weeks!

Pulled off 165 for max weight in all reps, didnt help when i fell on my ass but what can ya do haha

135,155,165,175,185,190,195,200,205

Pulled a muscle in my neck on set 9 so didn't do set 10
ran 3.5 miles at 7:30 pace
worked abs

BW 172

135
135
145
155
165 (PR)
175 missed the clean
155
165
170!!!(PR)
175 cleaned but missed the jerk
175 cleaned but missed the jerk again!

I've never cleaned or C&J more than 155 before today! WAHOO!!!

Burgener warm up with PVP pipe, then 45# bar.
Hang Power Snatches w/45# bar - 10 reps
HPSn + OHSQT w/45# bar - 10 reps
HPCleans w/45# bar - 10 reps
Power Jerks w/45# bar - 10 reps
----------------------------

DL + Hang Power Clean and Power Jerk

(used 2 1/2" thick bar - home made )

90# 5 singles
110# 4 singles
130# 3 singles

--------------------

2 1/2" thick bar Deadlifts

155# - 5 reps Trad. style, double overhand
155# - 10 reps Sumo style, reverse grip
155# - 10 reps Sumo style, reverse grip

----------------------

Wanted to do a grip w/o today, but decided to mix it into my WOD by using the thick bar. Also it was a way for me to scale the weight down, letting me ease into the WOD program I've started.... Trying to do the WOD religiously for the next 5 weeks, with little/no KB work.

Clean and Jerk:

77 x 1
97 x 1
107 x 1
117 x 1
127 x 1
137 x 1
147 x 1 (pr)
157 x 1 (failed)
157 x 1 (failed)
157 x 1 (pr)

CFWUx3 and ring practice (MU, holds, L-sits)

C&J
35,45,50,55,60,65,70,75,80(PR),85(fail)

1000m row to finish

Jason: 135/145/155/165/175/185/195/205F/205

Ruby: 45/50/55/60/65/70/75/80/85/90F

Evan: 135/140/145/150/150/155/160/165/170/175

Long time since I have done Clean and Jerk and it showed.

60 Kg
70 kg
75 kg
80 kg
85 kg
90 kg
95 kg fail Now I am pissed
95 kg fail really pissed
95 kg fail can't believe I can't do 95 kg
95 kg fail bury my head in shame

50 kg perfect reps 10x
KB 1 pood 15 swings each arm
KB 2.5 pood 15 2 arm swing

Final Lift at 170. Failed at 175 on my 8th set, went to 165 on my 9th and finished with 170. Firtst time ever doing this exercise.

Shoulder's still hurting from last week's Snatch 5x5 that I tried so I didn't go all out.

BW: 165

135/145/155/155/155/165/165/175(fail)/175/165/165

All were to full depth. Right elbow feels a little tweaked after the heavy jerks. Hopefully, I be completely healed up before the C&J WOD. I want to hit 205 this summer.

First time doing c&j's:
95
105
115
125--tweaked upper back/ shoulder on jerk
95
95
95
105
115
115
Form sucked-upper back/shoulder really hurtin.
Ran 3x400 at 90 secs. with 2:30 400's in between.

Workout#1- 5k.
Workout#2- Burgener Warm-up
WOD 95-115-135-155-175-135-135-135-135-135

Was looking fwd to this one, since Clean-n-Jerks are becoming my fav O-lift. Unfortunately, I had to go lighter then I would like to have due to the same nagging injuries. Fired out of the hole w/a narrow grip on the 175 and tweaked my elbow again. Chose to be smarter, not harder and go w/135 from that point on.

95-115-135-145-155, then 6 consecutive muscle ups, which is a PR, 165-175-180-185-190
My BWT is 175, my old PR is 165. Hit my jaw on the jerk with 190 but managed to hold on to the bar in the rack position and still got the jerk.

-Jeremy

135
155
175
205

Easily on the way to a PR when I re-strained my hamstring.

CFWU
95,115,120,135,135,145,145,155,155,155

20 min run
Ride 25.37km

As RXed.

95#-115#-135#-155#-175#-175#-185#F-155#x4

Really wasn't feeling it today. Not enough sleep and maybe just a little hungover.

Had to press up the first 175# attempt so kept the weight the same for the next rep and did it properly.

Failed on the 185# attempt so decided to lower the weight and just concentrate on form.

Don't feel too bad, though, as 175# is my best for both push jerk and split jerk.

Warm-up
Jog 1 mile
CFWU x3

2 sets of
3 reps @ 65

2 Singles @ 85

8 Singles @ 95

Still working on transitioning into that "second pull" in a smooth fashion.

115-125-135-145-145
155-160-160(pwrcln)-160-165

1:135
2:145
3:155
4:165
5:175
6:185
7:195
8:205
9:205
10:205- form started getting shakey on the last 3 sets.

2 Rounds of CFWU

BWT 175

115-1
125-2
135-3
145-4
155-5
165-6
170-7
175-8
180-9 (All time PR)
185-miss

Warm Up then (LBS)135x3,155x3,165x2,175x1,185x1
pretty happy, have never done heavy C&J (well heavy for me anyway). Bodyweight is 185 and I am pretty happy with a bodyweight C&J with vey little knowledge of the lift. Thanx x-fit

90
95
100
105
105
110
115
115
120
125
Did some work with 100# Barbell and 50# DB's.
Still need to improve form and speed. Great WOD. Thanks

BW 205
started low since i've never done this before (closes was hang cleans 9 years ago in h.s.)
1- 135
2- 145
3- 165
4- 165
5- 175
6- 185
7- 195
8- 205 (form was wicked shaky)
9- 215 (failed)
9Repeat- 185
10- 195

I think I can do more if I get the catching motion down so I can get lower. Guess I'll just have to work on the form.

Thanks for a great first official WOD.

135 145 155 165 175 fail on jerk, 135 135 135 145 145 155.

After failing at 175 went lighter to practice my receiving. Felt much better at 155 the second time.

95, 115, 125, 135, 145, 155, 165x4

went deep on the squat - felt good

jerk was starting to fail before the clean

attracted another Crossfitter with the C&J - I think the t-shirt helped too

followed up with some ab work:

25 x decline + 35#
10 x decline
15 x decline + 35
15 x decline
25 upper 1/2
25 lower 1/2
2 x 20 punch crunches

CFWUx2
Burgner WU

BW 155

115lb - worked my way to 155 last 2 sets.

I need to build a platform so that I can truly MAX and test myself. I would have preferred to 'bail' if it is too heavy, or form breaks down. I don't think MAX means manageable.

105 lbs Clean and Jerk: 10 sets of 1

All racks being used, continuously.
Resorted to dumbbells for C&J.
10 sets of 3.
2x40
8x45
Wicked, I tell thee.
After doing that 10 round monster (bench and row), I am noting significant hypertophy in my pectorals and tricep. That and a s$%tload of DOMS.

Ben: 135, 140, 145, 150, 155, 160 (clean and jerk) 165, 170, 175 (just clean, sharp pain in shoulder for last couple of weeks and jerk was aggravating it)

Matt: Busted wrist from snowboarding, stuck to leg workout

CFWU x 1
Burgener WU

Cleans to warmup and focus form
65 x 5
85 x 3
115 x 2
135 x 1

155, 165, 170F, 170, 175F, 150, 160, 160, 165, 175 PR

Failed twice, both times by not getting under the bar. Got the PR with good clean, initial failure on the jerk, again, not getting under the bar. Maintained control of the bar and got it on the second try.

WOD

45,65,95,105,105,105,115,105,95,45 lbs

Requires more work,as per

0615L KAF

45-45-50-55-60-65-75-75-80-75

clean felt off today

55
65
70
75
85
89
99
104
109(F)
109 (got it)

team tikrit:
mfbunch: w/up burgener o-lift w/up with broomstick, then form practice w/broomstick, 45lb bar
joeyd: shortened w/up w/bar
both: 45, 65, 95, 115, 135, 135, 145, 155, 155, 155

Warm Up
Skip 2min 20 sec R x4
2x 20 Burpees
3Rds 5 chins strict neutral 20 situps
1x 500m Row 1.51

C&J 2min Rest, Mainly Power Clean into Split Jerk
60kg 1
65kg 1,1
70kg 1,1
75kg 1fail close like 3/4 on the jerk,clean was good
72.5kg 1
75kg 1
75kg 1 fail clean fine just can't close the jerk,3/4
72.5kg 1

1min rest between
60kg for form (Squat Clean & Jerk)1,1,1,

4Rds Back extension 15reps,30kg DB(one arm) Snatch 3reps(L,R)

1. 60kg
2. 60kg
3. 60kg
4. 70kg
5. 70kg
6. 80kg
7. 80kg + 10lbs
8. 80kg + 20lbs
9. 90kg
10. 90kg + 5lbs *fail*
11. 90kg + 5lbs *fail*
12. 90kg + 5lbs
13. 70kg
14. 70kg
15. 70kg squat-clean thruster

95, 115, 135, 155, 175(f), 175(f), 165, 170, 170, 175(f)

BWT 194

First time ever doing clean and jerk. Form improved with each one until heavier weight, then kinda lost it. Very fun though. One of these times, I'll manage NOT to tear open my shin!

Finished with three rounds of: 10 windshield wipers (last round was feet to hands), 15 wall ball w/ 15# med. ball, 100 single jump rope & 100 hits on speed bag.

105
145
165
195
215(F)
205
215
Felt as though I had broken both of my arms, so I called it good. The jerk portion was definitely the weak link. Form wasn't very good also.

Oops, forgot to post earlier.

Warmed up with 5-rep sets of 20,30,40,50, and 55kg and then did 10x60kg.

Cool down with 40s.

only had access to 1" dia thread lock bar and iron weights indoors. BW 193

Warmed up with a few reps at 125 then

135
145
155
165
175
185
185
195 Old PR, but the jerk was ugly, didn't want to go higher without propper equipment
155 for form practice
155

I probably could have broke 200, but what is the point if you have bent arms in the jerk (and have to straighten them after the catch)?

Virtuosity, my friends, isn't just a word that is hard to spell.

bwt 111

75/85/85/95/95/105/110/110/100/100

MUs: 3/2/1
HSPU: 4x5

bwt 81 kg, still new to O-lifts but loving 'em...

cfwux2, then worked a lot on light push presses/push jerks for form, then:

10x70kg as Rx'ed

areas to work on: keeping the bar closer to my body, timing the catch, and really pulling myself under the bar.

135 X 10.

60 days ago, my 1RM power clean (wouldn't have even attempted loaded squat clean) was 95lbs. Today when I popped off my first non-warmup rep it happened so fast I wasn't sure if I'd squat cleaned or power cleaned it. Spent the next 9 reps (of full ROM clean and jerk) going "wow...I can't believe I just did that!"

3x1x95#, 3x1x105#, 2x1x115#, 2x1x125#

1st time for C&J. Focused on form. While probably still not good, the clean part was the best form for me yet. Clean was the hardest part, the jerk seemed "relatively" easy.

1-2, 125lbs
3-4, 135lbs
5-10, 145lbs

Incline 135(8), 145(6), 145(4)
Decline 135(8), 155(6), 175(4)
Flat 135(8), 145(6), 145(4)

3 x CFWU as RXed

95-115-135-145-165-135-135-135-135-135

dropped back to 135 for second 5 sets to work on form...first time with clean & jerk.

bwt: 206

135,155,185,195,205,215,185,185,185,185

95-115-125-135-145-155-165-175(failed the jerk)-165-170

Went super light so I could try to get form down. Also, gym not most conducive for this type of lifting so needed to ensure I could handle weights easily on my own with no spotting/assistance. Hope to go for more weight next time on this WOD

10 reps at 20#
10 reps at 30#
10 reps at 40#

Lower back started talking to me after last 10 reps so I figured that was a good time to stop.

First ever attempt at doing C&J.

Used 25# DB to practice form.

Did all 10.

BW 87kg

45kg
50kg
55kg (push-pressed first, went back and push jerked it)
60kg
65kg
70kg
75kg (f)
75kg (press to lockout)
60kg
60kg

Cheers, kempie

135-1
145-1
145-1
145-1
155-1
155-fail
145-1
145-1
145-1
145-1

Need improvement here

BW-180

BW: 190

95
105
105
115
135
145
155
165(pr)
175(pr)
185(pr)

Not maxed out - try 200 next time.

BW 188

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

Jen: 53#x10
Paul: 95#x4 + 115#x3 + 135#x3

cfwu x 2
C&J
1: 87 (our bar only 37#!)
2: 107
3: 117
4: 127
5: 137
6: 167
7: 167
8: 177 (fail)
9: 157
10: 157

105/115/125/135/145/155/155/165/155/155

I felt like I could do more but got nervous with the jerks. I didn't want to drop the iron weights in the gym if I had trouble so I was conservative.

Burgener wu x 3, then did 16 sets between 135-155#s working on proper tripple extension.

165
185
185
195
195
205
205
215
215
225

115; 125; 135; 145; 155; 155; 160; 160; 165; 170

First time doing full clean (into squat) to jerk. At least matched personal best (still a ways to go). Warmed up with pullups, ring dips, windmills with 1.5 pd kbell, and kbell front squats.

did 75 lb on all reps. Worked on my form, which is not the greatest and which lousy form caused me to hurt my back a few weeks back.

C&J

95
115
135
155
165 BW
175
180!
180 - missed jerk
175
155
135

power and split cleans.

No lifts for me - hand injury.

Did a michael instead in 35:04.

115/125/135/145/155/165(failed jerk)/135/135/135/125
warmed up w/95x5 reps.
BW 165

C&J BW: 187#

95/115/135/155/165/175/185/195 x 3 - C, but no J
need to work on the split jerk...

As Rx'd.
135-135-135-155-155-175(pwrcln)-175(f)-165-165-165

Bw: 153

95, 135, 135, 155, 155, 165, 165. Not too bad. Will try up to 185 next time. Ended workout early because of shoulder pain.

slammed through 8 reps of 225 on bench easy between sets (shoulder pain kept me from doing more reps)

95,115,135,145,155,165,175,185,185,185, didnt think that i could clear 195 today. plus didnt have the boucing weights. good stuff.

Comments 19 & 20
I too am in SA.

WOD on 2/23
ROM
Sunsalute x 1
CFWU x 3

CFWOD
Bar (20lb) x 3
40 x 1
60 x 1
70 x 1
90 x 1
110 x 1
120 x 1 x 3
Bar (20lb) x 1 x 3

J

130, 145, 165, 180 (fell out of squat), 180,
195 squat clean 1/2 jerk, not close
195 pwr cln no jerk
190 pwr cln and jerk (no lock-out)
190 pwr cln and jerk (barely got it)
180 squat clean and jerk
165 squat clean and jerk
115 sc and (jerk x 2)

135, 155, 165, 175, 185 = pr, 190 new pr, 195 new pr, close tries at 200 x 3. Power cleans for all, saving energy for the jerk.

As Rx'd:
95-105-115-125-135-145-155-165-175-185

Bdywt=165#
135
155
165
170
175 (PR by 20#)

bdywt 115#

1.95#
2.105#
3.115#
4.125#
5.130# fail on the jerk
6.130# complete
7.125# fail on jerk
8.115#

Kgs

40/40/50/50/60/60(fail)50/50/50/50

I need to get bumpers,droping this amount of weight onto my fragile wooden gym/shed floor would kill it off.

lbs
55/55/60/60/65/65/70/70/75/75

first four were too easy, but wanted to get form right. Haven't done cleans since college and never did the jerk part. not bad, but form was a little crappy on the last one. Still working on it.

Have been working on form. I am not completly satisfied with the line of the BB and the dept of my catch.

#115 through the board. watching form more than anything else.

Plyometrics and medball work after.

Doing a pre-scheduled reduced effort cycle -

40x2 DB C&J 10 reps

bw 205

155
175
200
210
220
230
240
250(f)
155
250(pr)
they felt great, i haven't done cleans in a couple months

bw 180

135
155
165
175
185
195
205
185
195
205(bad form, elbows hit knees, press out on jerk)
185
155
155

did a few extra

bw 175
warmed up with a set of 10 at 95
135
155
165
175
185 barely got it
175 for the rest

1 - 135
2 - 155
3 - 175
4 - 185
5 - 185
6 - 185
7 - 205 clean but didn't feel comfortable w/ jerk
8 - 185
9 - 185
10 - 185
Next time, focus form on driving straight up; once in clean, drop butt lower

1st time clean and jerk
Burgener wu
95
95
115
115
135
135 failed to clean
135
155 failed
155 failed
155 failed need more drive from the floor
135
135 failed

****************************************************************************************************
115
135 for 6 sets
155
165
170

Pull off the floor feels slow

Printed 'girl's names workouts' for trip to Cabo and did those 3on/1off while there. Worked well.

Back now.

1x95 (2) w/u
1x135
1x135
1x145
1x165
1x185
1x165
1x165
1x145
1x145

BW=195, 40 yom.

Form stinks- first time ever C&J.

I'm a month into it and a believer.

Never done these before, so I went pretty light to try to figure out how to do them.
85, 95, 115, 115, 125, 125, 135, 135, 145, 145

Abraham Lincoln Crossfit

Tom

135
140
145
150
150
150
150
150
150
155

135
145
155
165
175
185
195f
195f
195f
175

bwt:210
#95
#115
#115
#115
#135
#135
#135
#135
#135
#135.................weak

bwt: 145
first 2 - 65 lbs
next 8 - 75 lbs
I think that the weight was in lbs, felt like it or I am just getting really strong. I was mainly working on technique, felt like I could've easily cleaned more, jerk was the weak part.

CF W/U: (lunges, pushups, pullups, OVHD squats, situps)

Clean and jerk
75,85,95,105,115,125,135,145,155,155

Form on last 2 (155) only so-so -- not dropping low enough, fast enough

135-140-145-150-155-160-165(failed)-155-155-155-155

Clean and Jerk 1-1-1-1-1-1-1-1-1-1
65#
70#
75#
75#
85#
85#
90#
90#
95# (PR)
95# (fail...um ouch!)
85# (fail)
85#

Not dropping under fast enough.

115
135
145
155
165
175miss
175
183miss x2

115, 135, 145, 155, 165, 175, cleaned 185 but could not jerk, 135, 135, 135.

Need to work on form for the jerk.

wow, slowing down lately, not as easy to stay on top of the WOD where I am now, and I am still stateside! so no excuses...
CFWUx3, 2x75#, 2x95#, 2x125#, 2x135#, 140#-failed twice, 2x125#