Good job, Jerry. Inspiring to say the least.

congratulations, Jerry.. I hope to be there one day myself... nice work, you are a real inspiration.

Very inspiring Jerry, I would like to have seen you straighten your arms at the bottom (dead hang). form over quantity. but good work to say the least!

Guess this will lead to the long list of "When are the elite rings coming"? I ordered months ago and nothing. Any help?

awesome...

what are some good ways for me to warm up before exercise like this?

what are some good ways for me to warm up before exercise like this?

I was there when Jerry Hill did his very first muscle-up. That was only August. Talk about expotential gains. First clapping pull-ups and now this. Jerry Hill you're one amazing guy.

Fantastic, Jerry!

I've done 11 straight bar muscle ups. How many straight bars can others get?

Good work Jerry!

I am coming off 5 days of inactivity - have a pinched/angry nerve in the right side of my neck. It completely incapacitated me for 2 days - lying on floor boards offering the greatest relief.

Physio told me to keep off resistance training for the next 3 days at least...arrrghhhh - although I have her interested in CF now :) Good news is she feels it isn't anything serious.

Problem caused by odd sleeping position.

Conversley I have taken the opportunity to start my Zone program - and am loving it!! Abs are starting to 'poke' through nicely - and I feel like my mind is coming to life.

Oh yeah...any chance of having some CrossFit caps or hats made up?

I reckon they would sell like hot-cakes & I for one would buy a few.

BEAST!!!!! Whatever it takes to get up and over!!!

Get some. Go again.

Hang squat cleans/3 ring MUs with extra 5# added.

65x3
75x2
85x2
95x2
100x1
105x1
110x1
115x1 - power clean
120x1 - power clean

Squat cleans below parallel depth; MUs done with straight arm dead hang and reduced kip.

3x1/1 95# bar lockouts (2" range).

Nice job Jerry!

Not clear on above post....3 MUs between every hang clean.

Does this mean do 3 Hang cleans, then 2, then 2, then 2, etc? What type of weight should be used? New to this, thanks for the help.

Way to go Jerry!!

cfwu x 3

wu H.C. 8x65, 8x95

H.C. 135x3,2,2,2,1,1,1,1,1

Great Job Jerry!

Tom
Do 1th set = 3 hang cleans, rest
do 2nd set = 2 hang cleans, rest
etc. you get the picture, add weight, if possible, at every set

Have fun, have a real good look at the instruction video's. that would be a great help

Johan

'Bout time that kid started to CLEAN up around here.

(Rimshot.)

-D.

Inspiring vid., great job!

CFw/u
Burgener w/u x3
My first decent squat cleans today, still trying to program the movement into my head. Did triples with the bar, then triples moving up 5 lbs. until got to lbs. posted.
115-3
125-2
135-2
135-2
145-1
155(f), then-1
145-1
135-1
135-1
1k run to finish, 7:39
Have a good day, all.

2/3 cfwu
135x3-165x2-165x2-175x2
180-190-190-195-200 (singles, many pr's)

Rested for 5 mins then did CF Challenge #6. Crushed.

worked from 135, got up to a pr of 165 but it was more of a power clean followed by a front squat, kept failing when i tried to get below the bar with 165, so last 2 reps were at 155...my shoulders are sufficiently fried for the day

Still learning the technique
Inspired by Kelly, superset each set of hang-cleans with 3 ring-dips/3 ring pull-ups/self assisted 3 muscle-up transitions, followed by 1 min rest

All weights in kg
10 x oly
5 x 27,5
3 x 30
5 x 32,5
3 x 35
3 x 37,5
5 x 40
3 x 42,5
5 x 40
3 x 45
10 x 40 kg front squat

nice workout, my shoulders are done for today

Happy healthy training

Hang Cleans

No belt, no chalk, running shoes.

3x155/2x175,185,195/1x205,225,235,235,235

Form a little shaky on the last three. Maybe it was shoveling the the 2 tons of snow piled at the base of my driveway yesterday.

Blech. Couldn't get my form in shape today. Felt stiff and slow. I eventually just stopped adding weight.

115/120/125/130/135/140/140/140/140/140

still figuring out the technique.

45# x 20
65# x 10
65# x 10
95# x 5
95# x 5
105# x 5
95# x 5
65# x 10

Had to get creative yet again today. Still trying to use dumbells for everything so I doubled up each set.

Started with 30lb dumbells to get the feel then up to 40, then finished with the 50s. That's the highest the hotel has, I am really looking forward to getting back to my home gym.

Thanks Lauren!
I appreciate the kind words everyone.
Like Tom said, hit my first MU at the CrossFit Philly BBQ 6 months ago - had lots of support and coaching on that day. If you have a Crossfit community in your area; get there to workout out, even if it is once a month, it will make all the difference.
I'll hit the CrossFit Philly workout in April and learn a bunch.

I have always taught and trained others but when it came to personal development and programming I stayed in my own little box. Now that the walls have been kicked down and the rules thrown out the opportunity for new friendship, coaching and development is endless.

-Jerry

185
205
205
205
225
225
225
225
225

Still having form probems with the Oly lifts. What do you guys recommend for getting the weight back on the anterior delts and the elbows up. I always catch myself with my elbows pointed at the floor and me holding the weight in my hands. This fries my delts.

anyway!

CFWU x 3

115, 135, 135, 135, 145, 155, 165, 165, 155

Finished with intervals on the step mill x 15 minutes.

in kilograms
30x3,40x3,57.5x2,60x2,70x1,75x1,75x1,75x1
done as squat cleans.

Way to go, Jerry!

3 x 135#
2 x 140#
2 x 140#
2 x 140#
1 x 145#
1 x 150#
1 x 155#
1 x 155#
1 x 155#

95X3,115X2,125,125,135,145(fail),145(fail)

Hang clean:

77 x 3
87 x 2
97 x 2
107 x 2
117 x 1
127 x 1
137 x 1
147 x 1 (hang power clean)
157 x 1 (failed)

bw=142lbs
95x3/105x2/105x2/115x2/115x1x6

It's a good thing that this is not my day job.

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

115, 125, 125, 135, 135, 145(f), 135*5

I've checked the FAQ--but no luck.

What is a good substitute for this exercise? I developed tendonitis in my elbow doing cleans about a month ago (bad form). It flared up again on Saturday--got tired and form got sloppy again.

When my form was good, I had no problems. Is it better to substitute something else, or just work with lighter weights and focusing on form?

Anthony, #31,
I'm not Oly-lift certified but it would seem prudent to isolate the catch portion of the movement and practice it over and over. It sounds like you know where you need to end up but just aren't doing it. Start with a lightly loaded bar (say 65#). Begin where the second pull leaves off -up on your toes with arms straight and shoulders shrugged. Then work that stomp/catch over and over paying special attention to where your elbows end up. Really think about "popping" them up.

3-95
2-105
2-115
2-125
1-135
1-135
1-135
1-140
1-140

No spotter would like to try more weight and focus on tecnique.

Practiced HSPU with feet on bar at top notch of squat rack 1 set of 10.....

CFWU (sort of) x 3:

20 burpees
10 chins
10 dips
10 GHD situps

OK, that was a workout by itself.

Then:

BW 158
115 x 3
135 x 2
155 x 2
165 x 1
175 x 1
185 x 1 (miss)
175 x 1 + 5 front squats
135 x 5 + 10 front squats

Doing that "multiple reps for 20 minutes with 65 pounds" nightmare a week or so ago really grooved the motion for the squat clean . . . that's not a PR for a power clean, but it is for the squat clean.

A question about cleans...

Amber, in the videos, always drops into a fairly deep forward squat when she cleans. I don't have any trouble doing this with light weight, but when I go to a heavier weight I can't drop like that. The last time the WOD called for cleans, it just happened they were showing some olympic lifting on TV in the gym, and none of those guys were dropping down low. Basically, they'd drop to about a 45-deg angle with their legs, then press back up. That's about as low as I'm comfortable going. So what's up with that?

Also, having never never been coached on olympic lifts, I'm trying to get a feel for this on my own. I was feeling quite a bit of strain in my shoulders at the point of greatest extension on the clean. I've started to focus on pulling my elbows towards one another when I flip my arms down under the bar--this has really reduced the stress on my shoulders. Is that the way it should feel? Basically, I have the sensation that I'm snapping my elbows under the bar and then pressing them together.

Thanks!

How do you spot this?

bw=165

45 x3
95 x2x3
135x1x2
155x1
135x1x2

couldn't find my form

bw: 239

Did a few reps with an empty bar and some light weights to start off.

3 x 115lb
2 x 125lb
2 x 135lb(failed once)
2 x 135lb
1 x 140lb (failed once)
1 x 140lb
1 x 140lb (had it set @ 145 but failed 3 times, so I backed it down)
1 x 140lb
1 x 145lb

I need to improve on my form, I think.

115x3
135x2x2
155x2
165x1
175x1x2
185x1
195x1
Felt much more balanced today on the catch.

55/3, 65/2, 75/2, 85/2, 95, 95, 95, 95, 95

Form felt good on all sets, will up weight next time.

Steve #40,

No problem in going light on the weight when you have an issue with tendonitis. If you're using the barbell just work on form and getting that squat nice and deep. Taking time to back off and work on the progressions of the movement is a good idea.

If you use dumbells make sure and stay as close to the movements of the power clean as possible, it's a great sub (make Coach Rutherford proud!).

Get that dip, torso straight up (keep the arch in the back!) pop the hips and make sure they open up at the top. Keep the weights as close to the body as you can as they go up. Get down deep underneath those DB's and get those elbows up and out. Good luck.

Hawk #45: "How do you spot this?"

You don't. Use a light weight, and don't go heavier than you can handle. In a perfect world, use bumpers and a place you can drop the weight.

Even using only weights that you can be confident you won't drop, you *will* get stronger. But don't attempt to involve a spotter . . . high chance of injury (for the spotter).

JohnM #44: Generally, the deeper you can catch the weight, the less you have to lift it on the pull from the knees (the "second pull" if you're coming off the ground) . . . so, ultimately, how much you can handle will improve if you can catch deeper.

That said, you also have to be able to stand up with it again . . . which can be challenging under a heavy load and a true ass-to-ankles deep squat.

I'm not an Oly coach, and I hope someone with better knowledge than I will step in . . . but I would say keep working to be able to handle greater weights at deeper squats.

That was impressive.
I got up to 70kg today. I am babying my back so I did power cleans. It felt good, and it is good to be back!

cfwux2

hang clean 3-2-2-2-1-1-1-1-1
100-110-110-120-130-140-145-155(fail)-135-135-100
fs 135x5
row500m 1.53.1

What's up with no cardio. I realize that Cleans are a great cardio workout but I am not seeing the WOD following the crossfit profile over the last several weeks.

CFWUx3

3x45
2x55
2x60
2x65
1x65
1x60
1x60
1x60
1x60

Still working on form and getting down to a decent squat.

Jeez, Bandit, now you've done it!

We're going to wake up tomorrow and find: "Bearcrawl 5k under 30 minutes" for the WOD.

Or, you could to that today, as a supplement, if you like. You *are* allowed to do what you like, you know.

100lbs x 3
115 x 2
115 x 2
115 x 2
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
then 1/2 hr. @ level 8 on stepmill
I think I could have done more in lifting but on first time around on many these exercises trying not to overdo it while still getting a kick ass workout

If I could just get 2 hours of unbroken sleep things would be so much better. 8 day old infant doesn't understand. Toddler with a fever doesn't have any sympathy for daddy. (Sigh)

95x3, 105x2, 115x2, 125x2, 135x1, 145x1, 155x1, 165x1, 175 miss.

I also plan to practice hand stands for 30 minutes this evening. Or maybe I'll just sneak in a nap.

1.5 mile run in the morning then the
wod at lunch:
95 x 3
105 x 2
115 x 2
125 x 2
135 x 1
135 x 1
145 x 1
145 x 1
135 x 1
followed by 30 minute run

CF w/u
in hotel gym (Marilyn Monroe used to sleep in the cottage now converted to the gym so the walls are filled with pictures of her, even one of her doing a dumbbell bench) so had to use dumbbells. Weights are combined dumbbells, not individual (too bad):

70-6
70-3
70-4
70-2
70-3
70-2
70-0

I have tendonitis in both shoulder and elbow but didn't feel too much with the dumbbells.

Elliot

Hawk (commennt #45)
How do you spot this?

I'm open to correction on this but here's what I picked up from Coach Kinney at our O-lifting clinic in St. Louis. Sit or stand at an angle from your lifter so you can see front and side. Make sure the lifter you are watching has his heels down, feet in a jump position, butt back, chest up and shoulders forward. Check his hook grip. Remind him to turn his elbows out. Make sure he doesn't try to pull himself under the bar too early and that he catches the bar in the right position. Watch each phase of the lift and offer one correction before the next lift. There is much, much more but you get the idea. Spot by checking his form.

Davidjwood is right, don't spot by trying to catch the bar. Just stay out of the way.

If you have any questions find a local USAW coach and ask for a training session or two. You'll find it's money well spent.

Steve #40- I echoe Steve HB. Once you've lifted the weight to your thigh, makeing sure not to change the angle between your hip and your thigh, rotate till your back is as straight up and down as you can get it. The change in angle will be in your anckles and knees. Then make sure to keep the elbows high and out side as you explode w/your hips and shrug. Doing this will help to insure that you are jumping the weight, not pulling it w/your arms. Remember, just like Steve said, you need to keep that weight close to your body. This WOD is not for time, so take your time to a point. You shuold be concentrating on your form. W/that said... ICE afterward. Even if it feels ok. Hope that helps bro.

Get some, Go again!

3-65
2-75
2-85
2-95
1-95
1-100
1-105
1-110
1-115 failed
Hang Squat Cleans

Hang Cleans...

115*3, 120*3
125*2, 130*2, 135*2
140*1, 145*1, 150*1, 155*1, 160*1

On the last two sets of singles I was going to wide on the jump.. I need
to work on this.

Evil Wheel 2*10, very slow, with a pause right above the floor.

I'm going to do 40 minutes or so of easy ARC traversing at the wall later.

205-205-205
225-225
235-235
245------
225
225
225
225
225

As rx'd, in kgs.

30-30-30
40-40
50-50
55-55
60
65
65
65 (failure)

Slight strain, right bicep.
60
50

I really like the link to the signature exercise video (i.e., hang cleans) right on the WOD itself. Call me lazy. Or appreciative . . .

Burgener and cfwu. Then did wod but started off too low...

95, 105, 115, 125, 125, 135, 145, 155, 165

95
115
125
135
145
155 - f ?
155 - f ??
155!
155
155

hang cleans less than cleans. how 'bout that..

John #41 - Thanks for the insight. It's new to me on the Oly lifting and I think working with lighter weights may be the answer. I really wear out my shoulders prior to exhausting the legs. That being said I'm guessing that the catch portion would be the limiting factor in the lift as the arms aren't as strong as the lets.

Thanks again!

Hilly 2.5 mile run warmup w/ wife.
90X3X1-105X2X3-120X1X5. Coulda done more, but I'm at my folks' house using a hollow 2-piece bar with vinyl plates. Wife deadlifted what I HSC'd.

CFWU (1 Time)
75# through all sets.
Really working on my form.
Not too tired but feel like I got 99% great lifts!

95/3
115/2
125/2
135/2
145/1
145/1
145/1
150/1
150/1

Steve HB and dj...thanks for the insight. Unfortunately, I can't ice it right away as I'm in the office. However, I have been icing for 20-30 minutes each night and morning. It's slowly getting better. Handled the WOD today with no problem with the elbow.

CFWU x 3

Hang Cleans

3 x 65
2 x 85
2 x 95
2 x 95
1 x 105
1 x 115
1 x 135
1 x 135
1 x 135

CF W/U
135x3
155x2
165x2
175 fail(dropped the bar on my rt leg so I lowered the weight)
165x2
165x1
155x1x4

New to crossfit. When am I supposed to do any cardio work. On same days of the WOD or alternate days. Thanks for any help.

3-65
2-75
2-95
2-100
1-105
1-110
1-115
1-120
1-125
Hang Squat Cleans

CFWU x 3
95 x 3
110 x 2
125 x 2
135 x 2
155 did hang cleans until here, then switched to doing 'em off the floor
155
165
175 (pr)
180

Hang Cleans
95x3
105x2
115x2
125x2
135x1
145x1
155x1
155 failed
155 up but ugly
135x1

Hang Cleans
65x3
75x2
75x2
75x2
85x1
85x1
85x1
85x1
95x1

CFWU (2 Rounds)

All lifts as prescribed:
3-95
2-115
2-125
2-130
135/145/155/165/175 (hang clean pr)

Hang cleans:
95x3
115x2
135x2
135x2
135x1
135x1
135x1
135x1
135x1

for spotting oly lifts.get the spotter to crouch facing you,as you clean the weight toss the bar to him ,rather than try and lower it yourself.
This is garbage of course.please dont follow this advice.

Hang Cleans
95x3
105x2
105x2
110x2
115x1
120x1
125x1(f)
125x1
120x1
120x1

CFWU 2 or 3
Burgener WU

Hang Cleans (Deadlift to start each set)
65x3
95x2
115x2
115x2
133x1
133x1
133x1
133x1
133x1
Could've probably done more, but I more concerned with form than weight.

Steve#74- Now worries bro. You might want to rethink the time that you are icing for though. Someone correct me if I'm wrong, but you shouldn't ice for longer then 15-20 minutes. If you go over that, then it actually gets counterproductive. The body acts against the cold, creating more swelling or inflimation. Try going 10-10-10. Ice-heat-ice. That's what I've been told on many occasions by many people.

Oh yeah, I know my spelling sucks.

Milla- Wait a day or two and you'll see your cardio. You'll get it from the intensity of the workouts. So push yourself hard, maintaing proper form always. Today is a strength day. Being that your new, work on form. Read the links on "What is CF" and "How to get started". Also, download the free journal(bottom left corner of home page) and give that a read as well. Hope this helps and welcome aboard. Here's you cup of Kool-Aid.

Get some, Go again!

went ahead and started off this morning with the wod from march 10th with my wife, got 16 rounds but had to help/mentor her along the way. by the time she was done she said she wanted to kill me...lol....keep it coming. gonna hit up todays wod this afternoon and prob run a 10k..awesome

Cori:
DB Hang Power Clean to Front Squat
15# x 3
20# x 2 x 3 sets
20# x 1 x 6 sets
KB Swing Clean 35# x 1 L,R
She pulled a 114# deadlift the other day (a PR by around 30#), and this was the first time she cleaned the 1 pood KB, so I'm ecstatic!

Garrett:
WOD as rx'd
1 round CFWU
Bar x 5
65# x 3
87 x 2
98 x 2
111 x 2
131 x 1
155 x 1
160.5 x 1
166 x Fail
166 x 1
171.5 x 1 PR

Thanks DavidjWood and Chris. I'm going to look into the coaching suggestion. Even terms used to advise me were new and mostly interpreted from the video (a good start). My partner knew more than I did which helped but this is so new I think an investment in an actual coach would pay off for long term injury free results. Thanks again.

as rx'd
3- 153
2- 163
2- 173
2- 177
1- 182(f)
1- 182
1- 187
1- 192(f)
1- 192(f)
over estimated my ability a little as I have never really done this to max. from the hang
finished with cleans from floor X 3 with 153
bw = 150

95x3
115x2
135x2
145x2
145x1
145x1(fail)
135x1
95x1
95x1

Hang Cleans:

3x40 lbs
2x45
2x45
2x50
1x60
1x65
1x70
1x80
1x85

205 easy
215 F - started easy recieved bar but elbows too low and dumped fwd
225 F - same problem
185 x 3

5 (95 pwr sn + ohs x 3)

cfwux3. 95x3, (115x2)x3, 135x1, 115x1, 125x1, 125x1, 130x1. Still getting the hang of OLY's. I retweaked my back last week doing cleans so I went conservative. I was close to failure on the first 135, then I backed off. I'm looking forward to doing these again. I got deep although it wasn't too clear if a front squat was a part of the movement.

bw=188
Age: 41
1 mile run to gym
WOD:
3- 95
2- 105
2- 115
2- 125
1- 135
1- 155 (failed)
1- 135
1- 135
1- 115

1 mile run back home.

bw-203
Back at judo after 20 years and felt it today, but crossfit helped.
Hang Cleans:
3-95
2-105
2-115
2-125
1-135(f)
1-115
1-120
1-125
1-135
Form definitely sucks, particularly higher weight.

Made up for the missed DL WOD:
275# x3
295# x2
315# x2
325# x2
335# x2 of x1
315# x3 of x1
(1RM 340# 1/24/06)

10min rest, then:

HSC (my poorest lift form-wise)
95# x3
115# x2
125# x2
135# x2
145# fail
145# x4 of x1
(1RM 165# 1/11/06)

Still don't own enought weight to complete Rx as I would like, so I subbed in:
BW 175
For time
50 Pullups
60 Ring Pushups
70 Situps
80 Squats
9:46
Pretty proud of that time, It's a hell of a lot better than the last time I did the same workout. So thanks Xfit.
-CoMODave

Pete In Oz #12:

Check it out:

http://store.crossfit.com/cgi-bin/cp-app.cgi?usr=51F5322462&rnd=8884727&rrc=N&affl=&cip=24.18.239.163&act=&aff=&pg=prod&ref=other_05&cat=other_items&catstr=HOME:other_items

110 x 3
110 x 2
135 x 2
135 x 2
135 x 1
155 for the final 4.

25kg*3
30kg*2
30kg*2
30kg*2
32.5kg*1
32.5kg*1
32.5kg*1
32.5kg*1
35kg*1

I'm gettin me some o' them there O-lifting videos. In addition to the one's listed in the FAQ link, I found a new video that looks pretty legit...

http://www.hitrunscore.com/827008824731-coaches-choice-strength-training-video.html

J

On the "cardio" question (comments #54 & #76):

With the exception of the low-rep, heavy-weight lifting days (like today's cleans, the deadlifts, the squats, etc.), all the workouts of the past couple weeks are "cardio" work. And they should feel like it--i.e., you should be panting and sweating, feeling (but trying to resist) the urge to stop and "catch your breath," your heart rate should be elevated, etc.

If that's not the case, you're not doing it right.

Also, check out issue #22 (June 2004) of the CrossFit Journal, for info on cardiorespiratory training and CF workouts.

135x3
185x2
195x2
200x2
205x1
215x1
225x1
235(PR)failedx3,then got it
245 failed x5 (didn't want to give up but finally did

KB w/o afterwards

Suggestion needed

I'm stuck in a motel room in Rolla Misouri.

Anyone know of a crossfit workout from the past I can do without equipment?

Hey Joe, you asked! How about Murph? http://www.crossfit.com/cf-info/faq.html#WOD0

#105 - I would do something like a "cindy" or a "murph" if you had a place to do pull ups, otherwise maybe a 50 pushup/50 situp/50 squat; as many times as you can in say 30min.

no dead lifts for me, no weights at home/nor educated on othe proper way to do cleans.

did 50 pullups/burpees/hspu/situps; followd by a 10k (slower time for me - 56:27)

3x145,2x155,2x165,2x175,1x185,1x195 fail, 1x195fail 175fail 1x175 , 1x180, 1x185 fail 1x175 power clean. I'm pretty sure 185 is a PR for me.

CFWUx3
BW: 163
3 x 135
2 x 145
2 x 165
2 x 175 (pr!)
1 x 185(f)
1 x 185(f)
1 x 165
1 x 135
1 x 135

finished w/8x225 back squats, 10x135 front squats, and Tabatas on the versaclimber. pretty smoked.

CFWUx2

3 x 35
2 x 40
2 x 40
2 x 40
1 x 45
1 x 45
1 x 45
1 x 45
1 x 45

bw 165lbs

135x3
145x2x2x2
155x1
170x1
175x1
185x1

anyone Crossfit in Jax, FL ?

top set at 250 felt good, always working form

Hey Make H,

Thanks for the heads up, but I pulled out the yellow pages and found a gym nearby that charges $5 for a daily workout.

After looking at "murph", am I relieved to have found a gym?? Well, I'd rather not say ;-0 LOL

Take care and thanx again.
Joe

135x3, 145x2, 150x2, 150x2, 155, 160(miss), 155(miss), 145, 145

Finally got good form down. Even had the hop going before the squat. All PRs since I haven't cleaned for weight since HS when I was a thrower. Even got some compliments from people in the gym. No other crossfitters at my gym in Annapolis, MD. I think I'm becoming the guy known for weird workouts. Great day though. Could have done more, but no spotter today.
3x95
2x115
2x125
2x135
1x145
1x155
1x165
1x175
1x185

155
175
185
185
195
205
215
225
235

hang cleans
65x3
95x2
95x2
95x2
115x1
115x1
115(fail)95x1
95x1
65x4 for form

2 mile run 16.30

As RXed
115x3
125x2
135x2
135x2
135x2
145x1
145x1
145x1
125x1

135,140,145,150,155,160,165,170 in OC YMCA, bar was moist and no platform like home

3*135
2*145
2*165
2*175
1*185
1*185
1*195
1*205 PR
1*185

I just joined crossfit and was wondering how much weight you are suppose to do for today's workout? I am assuming you are suppose to be doing max weight by the end, but not exactly positive. Help?

BW: 166.5

Burgener WU
3*50
2*100
1*110
1*115
1*120
1*125
1*130
1*135
PowerClean @140
10*HC Bar only
10*Front Squat Bar Only

JeffT, good tenacity
Workout as follows ALL WEIGHT IN KILOS
Lisa CJ 35x5, 45x3, 55x2; {60x1x20 (10:37 for the work sets)}.
Bdw. 61.4 kilos.
Jon ride 2 at evel 6 (5:30); CJ 50x5, 65x3, 80x1x4; {90x1x30 (14:23; held the final rep overhead for :25)}.
Bdw. 83.7.
Until tomorrow...

cfwu (dhpu 8,7,5; dips 10,10,10)

First time ever doing hang cleans.
All done with 45# barbell

3,4,5,5,5,5,5,5

Right now just trying to get the form down, watched the video a lot before and after trying to learn where everything goes...(and not knock my chin with the bar - lol)

3x45
2x65
2x70
2x75
1x80
1x85
1x90
1x90
1x95 (failed 3 times)

All squat cleans, from the floor. Felt good. I think failing on the 95 was mental. Look forward to getting it next time.

front sqats, from 135 up to 175.
hang squat cleans just of 95.

wrist is a little sore from dips and I didn't have tape.

"Nautical" Helen
3 rds:
500m row (nautical... clever, right?)
21 KB swings with 1.5pd
12 pullups
:13::09
the rowing is smoking me... Need to work on it.

Amy (#121): This pattern of reps (3-2-2-2-1-1-1-1) shows up fairly frequently (about 3 or 4 times / month).

Ideally, you want to use enough weight so that you're hitting a new PR on one of those "1" reps. I like to aim for the 2nd or 3rd from the end (so that I can go beyond it on the last one, if it's a good day).

So most people will be increasing their weight on every "set". A typical pattern might be:

50 x 3 (50% of max)
65 x 2
75 x 2
85 x 2
95 x 1
100 x 1 (old PR)
105 x 1 (new PR)! (hooray!)
105 x 1

Of course, you don't *have* to do it this way . . . some folks start at higher weights right from the first "set" (i.e., they use a "3-rep max" weight on the 3-rep set, their "2-rep max" on each 2-rep set, etc.). I can't manage that many max efforts on most days.

As far as rest between sets goes, the idea is to rest just enough to recover, not enough to cool off . . . typically, about 90 seconds - 2 minutes on the early sets, maybe 2 - 3 minutes on the later ones.

Good training!

Anthony (BW=180)
45x10
95x3
140x2
150x2
160x2
170x1
180x1
190x1
200x1
210xFx2
205x1 (5lbs PR)

Jodi (BW=110)
25x3
40x2
50x2
60x2
70x1
75x1
80x1 (5lbs PR)
85x1 (10lbs PR)
90xF

Today's WoD:
65, 95, 95, 115, 115, 115, 95, 95, 95 lbs.
Now ready for good Olympic lift coaching to make the gains I want to achieve.
- 3 sets of HSPUs (partial ROM)
- 3 sets of push-ups.
- Med-ball situps and back extensions.

115 x 3
125 x 2
130 x 2
135 x 2
145 x 1
145 x 1
150 (failed)
135 x 3

Matt:
CFWU x3 than WOD as Rx'd

I have a race coming up in a few weeks so I replaced todays WOD with a 5K. 21:02

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

hang squat cleans

cfwu
3x65
2x75
2x85
2x95
1x105
1x115
1x125
1x135 fail lost it into the squat caught too far forward
1x125

a few of these felt like the real thing
still need work

afterwards
3 rounds
8x75lbs hang squat cleans
10x75lbs press
10 pullups

8:49

cfwu x 2
Hang clean: 3 x 95, 2 x 115, 2 x 135, 1 x 145 fail, 2 x 135, 1 x 135, 2 x 135, 1 x 145 fail, 1 x 145, 2 x 145. Felt weak in legs and on pull. Did Burgener type shrugs: 5 x 165, 5 x 185, 5 x 195, 5 x 205

I managed to find a good gym in Rolla Mo. Big shout out to Vessel's gym in Rolla!!! Great folks great gym. $5 for guests

Hang clean (no hops,no squat video 2 style)
3x115
2x135
2x135
2x145
1x155
1x155
1x145
1x145
1x145

wanted to get my $5 guest fee worth:

squats
135x15
165x12
165x10
165x10

Push Press
115x12
115x10
115x10

21 15 9 reps of:
incline pushup
incline situp

Worked up to 95# with little difficulty which means one thing - I need to go heavier and work harder on this next time up. Just did not have it in me this morning to push it.

Going to put this one off till Thursday. Tried to hang clean 145 4x but I kept dumping the bar forward because I was on an uneven surface. Conditions outside are 32 and windy. I will build an Olympic lifting platform this summer... the uneven asphalt driveway is not cutting it.

3 @ 95
2 @ 135
2 @ 135
2 @ 135
1 @ 155
1 @ 155
1 @ 155
1 @ 150
1 @ 150

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

BW 165
Age 46
95x3
105x2
115x2
125x2
135x2 Ties PR
145x1 New PR
155x1 New PR
175 F (The triumph of the ego)
165 F (Would have gotten it if not for the 175 lunacy)

Hang power cleans - should have known better...
3*135
2*145
2*155
2*160 (fail)
1*155*5
Summer 2006 resolution - find an olympic lifting coach and do better.

Hang squat cleans

135 for 3
155, 165, 175 for doubles
185, 190, 195, 200, 200 for singles

Normally I'm able to do singles with 225lbs, comfortably. Weight was way off largely due to a still very tender achilles tendon and the resultant fear of making it any worse.

2000m row
7:18.2

Steveo

Group Moffett completed

"Tabata: Push ups, Sit ups
Hang cleans with 95lb for form 5 rounds of 6 reps

95x3
135x2
135x2
135x2
145x2
155x1
165x1
175x1
185x1 (failed)
175x1 (failed) afraid to dip quickly underneath for fear of knee injury
165x1

3 x 95
2 x 105
2 x 115
2 x 125
1 x 135
1 x 145
1 x 155
1 x 165(ran out of weight)
1 x 165

Concentrated on form, full squat cleans. Felt good today, need to get more weights.

cfwu, dips on rings
135# x 3
145 x 2
150 x 2
155 x 2
Shoulder pain stopped me at this point, I finished with 95# x 5

Me and Julian:
3x95#
2x115
2x135
2x135
1x145
1x155
1x155
1x165
1x165

rest.

1x175# (from the ground).
bwt 173. Check on bodyweight squat clean goal! :)

Hang Squat Cleans
Bdywt=165
115, 125, 135, 145, 155, 165, 175 (PR), 185, 190
190 was Hang Clean Squat

Connor
Bdywt=115
85, 95, 105, 110, 115, 120, 125, 135 (PR)

Two years ago when I started CrossFit I couldn't deadlift 95#.

135-3
140-3
145-2
150-2
155-1(pb)
160-1(pb)
165-1(pb)
170-1(pb)

word son!...form coming along nicely....tried hang cleaning 150lb 2 weeks ago and almost fell on my face!

kris

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

CFWU with hspu and mu practice

55x3
60x2
65x2
70x2(Old PR)
75x1
80x1
85x1(New PR)
90x1(fail)
65x1(was really tired, and couldn't get under the bar quick enough at the higher weights.

65x3, 85x2, 105x2, 115x2, 135x1 (bar caught on heart rate monitor on chest. ow!), 135x1, 145x1, 155 shrugged, got under bar, but couldn't hold, 155 fail--no shrug, 135. 15 min ellip w/u 14/14. hr max 151, hr avg 114.

95x5 115x2 135x2 135x2 140x2 145x1 150x1 (very ugly) 135x1 135x1 135x3 135x3 This was my first time doing this. I catch the bar much higher than in the video(not much of a squat)

95x5 115x2 135x2 135x2 140x2 145x1 150x1 (very ugly) 135x1 135x1 135x3 135x3 This was my first time doing this. I catch the bar much higher than in the video(not much of a squat)

As RXed.

BW: 170#

95#-115#-135#-155#-165#-175#-185#-195#-200#

Failed on a few lifts but managed to get them after 1 or 2 attempts.

Form on the last couple of lifts was pretty questionable.

Need to explode more. Wasn't getting much lift on the bar.

Up 50# from previous hang clean, but only 5# from best clean. Still a new PR either way.

Did a quick workout earlier this morning:
21-15-9 reps for time of:
- Pull-ups
- Dumbbell swings, 35#
- Push-ups

Total time: 3:37
R1: 0:33, 0:42, 0:20; total: 1:35
R2: 0:25, 0:31, 0:16; total: 1:12
R3: 0:17, 0:20, 0:11; total: 0:48

All sets unbroken.

Would like to try this for rounds for 20 minutes with a 5-10-15 rep scheme but in the order of pull-ups, push-ups, swings.

Ugh, cleans! I wish I knew how to doin', the motion of catching the bar into the squat just hasn't clicked yet.

ROM Wu
sunsalute x 2
CFWU light on the pullups

Coach B wu

20 lb bar x 5 power clean and front squat.
70 x 2 PC/FS
90 x 2 PC/FS
110 x 2 PC/FS
120 x 2 PC/FS
130 x 1 just PC's now
140 x 1
150 failed
150 failed
130 x 1
140 failed
140 x 1

J

A little hitching but got a new PR 225.

135X3
145X2
155X2
165X2
175X1
185X1
185X1(failed)
185X1
185X1(failed)
185X1(failed)

I got 185 twice but failed three times. Need to grove the movement better.

as rx'd. rock bottom squat cleans.

3x135
2x140
2x145
1x150
1x155
1x160
1x165
1x170 (PR)

95x3
115x2
125x2
135x2
145
155 (fail)
145
155
160 (fail)

BW- 225 BF-22%

110 x 3
120 x 2
132 x 2
142 x 2
154 x 1
164 x 1
174 x 1
184 x 1 fail
198 x 1 fail but very close need to finish pull

Bench Press BW
5,5,2,3,3

CFWU

115,115,125,135,145,145,145,155,155

Plus
Wall Ball x30 and another round of CFWU for the hell of it.

I was prepared to do my usuall 95lbs-singles of 135 routine, when I decided to ask for some help with my technique.

The second pull is a really complex movement that is harder to learn than I ever imagined. This will take years.

I'm psyched to be doing crossfit and learning all this!
Great fun.
-ended up working out w/ 75lb bar for the whole workout to really emphasize to myself the "arms bend, power ends" principle.
WOD followed by handstand practice and evil wheel practice.

115
135
135
145
165
155
155
155
technique needs work, preventing me from going heavier. Don't know if it's normal or I'm using them too much in the movement but my traps are fried.

These oly lifts are new to me so correct me if I'm wrong about this but it seems to me a key to getting this down correctly is being able to get the bar up on your deltoids and support it there with your fingertips, as in the Sage video. I've noticed I have poor ROM in my wrists and I end up supporting the weight with my hands and my arms and not my shoulders. I guess that's where the references to "getting the elbows high" comes in.

135x3
135x2
135x2
135x2
155x1
175x1
185x1(PR)
195(failed -too much thinking, not enough lifting)
190x1(PR)
tender R knee. all power cleans until last set.

Sub 5x5

Paul: 95/95/115/115/125
Andy: 75/95/95/95/115
Jen: 53/63/63/63/63/63

bwt 111
65x3
75x2
85x2
95x2
100x1
105x1
110xmiss
95x1
105x1
110x power clean
110x power clean

in between, 3x ring dips (full depth, pause at bottom, rings turned out at top); 3 chins (dead hang to pause at top); 44# kb swings x 10

warmed up then:
50kg x 3
60kg x 2
70kg x 2
80kg x 2
90kg x 1
95kg x 1
100kg x 1
105kg x 1
110kg x 1 fail, lost it out of my left hand, form was much better this time around.

Hang Clean:

95 lbs 3
105lbs 2
115lbs 2
125lbs 2
135lbs 1
145lbs 1,1,1
150lbs 1

as Greg

bw 182

3x135
2x145
2x155
1x175 f
1x165 f
1x155
1x155
1x155
1x135

should have waited longer between sets. Got the weight up but could not get underneath it. Decided to focues on form vx. weight for this as it was my first try with hang cleans.

Followed up with
Deadlift
225x10;245x8;295x4;295x4

Wide Grip Pull Ups
4 sets of 10

Wide Grip Lat Pulls
4 sets of 10

1/2 mile run on treadmill in 3:02

175x3/185x2/190x2/195/200fail/185/190/195/200/205/210/215
40 minutes on stairmaster/20 recumbent

Dead lifts,3x45-2x50-2x55-1x65:1x65:1x65:1x65:1x65:1x65:1x75.One legged squats5x10 ea leg,80lb p/dsx3,over head curls 20lbs2x20,p/us2x25,walking lunges,100-meters,3x30 wall ball-10lb wghts,30 min suana time!!!!am just now starting to feel better last week Sucked!!!

OOPS...meant to say CLEANS" not dead lifts, what a lite weight that would have been!

CFWU followed by:

3x135
2x155
2x165
2x170
1x180
1x190
1x200
1x200
1x200

RUN: Beach Run-Time 55min

50 Push-Ups
50 Sit-ups

BACK SQUATS:
20X 135lbs
15X 185
10X 225
10X 225
10X 225
10X 225
20X 135lbs

Maxed out at 153lbs. I was strong enough to get more, but I was worried about crushing my pinky again and ripping out all the stitches. Next time, we'll have some better numbers.

Bergener wu; CFWU X15X3;
65#x3
95#x2
115x2
115x1 (wanted better form)
135x1 f
135x1 f
135x1 f
Lame.

3x135
2x165
2x175
2x185
1x185
1x195(F)
Since this is by far one of my WORST lifts, I decided to work on form with really light weight instead of finishing the last two sets. I want 225 so bad I can taste it...

Came down with a cold. Skipping this one.

This was a dismal performance
115
135
145
155 miss
155
160 miss
160 miss
135
135

95X3, 105X2, 115X2, 125X2, last 5 reps at 135

Training in and around Kandahar

"work all day, patrol all night...it's fun being a vampire."

135-140-145-150-155-160-fail@165-155-155-155

CFWUx2
Burgner WUx3

BW 155

65x3
85x2
95x2
115x2
125x1
135x1
145x1
145x1 losing it - more of a PC
135x1 better

115lb HSC+FSx3 3,3
65lb SN Balance 3x3 - think I should of done these earlier in the WO - shoulders toast as the 50% load indicates.

Thanks all for the earlier posts regarding HSC form. 'Explosively opening the hips' turned out to be a great cue for me today, creating great momentum on the bar. As fatigue set in, I just couldn't get under it fast enough.

21.5 mile bike loop ~ 1 hr 6 min

CFWU

Hang Cleans (still pretty new at these lifts, but loving them.)

75 x 3
85 x 2
95 x 2
105 x 2
115 x 2
120 x 1
130 x 1 F
125 x 1
125 x 1
125 x 1 F

Form was pretty good until I hit 130, then did the 125 again with good form (PR). But the last 2 were terrible - for some reason I wasn't getting under the bar any more. All in all though, much better than last time!

CFWU x3 (-sit-ups & back extensions)

-8min bike(2.88miles)
-100 flutter kicks
-8min bike(2.89miles)
-100 back extensions
-8min bike (2.88miles)
-100 sit-ups

WOD
135-145-155-165-175-185-195-195-135x3

Went w/Hanging Power Cleans due to knee. Still tweaked it again. I need to seek professional advice on it.

135 x 3
145 x 2
155 x 2
165 x 2
175 x 1
185- fai
185- fail
185 x 1
195 fail
195 fail
195 from floor x 1

115x3
135x2
135x2
135x2
145
145
145
155
155(f)
155

Hang Cleans

3 x 135
2 x 155
2 x 165
2 x 165
1 x 175 failed
1 x 175
1 x 165 failed
1 x 145
1 x 145

First time doing hc for weight. Technique is bad.
Will get better.

still have work to do on form, with that said:
3 x 115
2 x 135
2 x 135
2 x 155
1 x 165
1 x 165
1 x 135
1 x 135
1 x 135
ran 1.5 miles, steady pace after I got home from wod
HOOAH!!

First time w/a hc workout. Form started out prettty terrible, gradually improved as I watched the video between each set! Last 2 sets after my failure were "perfect" at low weight.

105-115-115-115-115-125-125-135 (failed)-65-65

Just so happened that today's WOD fell into place with my new routine, Coach Rutherford's "M.E. Black Box Method." Today was a Max Effort day with Hang Cleans and Squats so I used the WOD's Hang Clean routine and my own squat routine for a hell of a workout. I am making fantastic gains in strength with this new workout routine and crossfit.

Todays workout:
Burgener W.U.
Stretch
Hang Cleans- 3/2/2/2/1/1/1/1/1
145/165/175/185/191/196/201/206/*216*

Back Squats- 3/3/3/1/1/1
275/295/315/335/355/*365*

Stretch

CFWU X3
BW 185

3X 135
2X 145
2X 155
2X 155
1X 165 PR
1X 175 Failed
1X 155
1X 155
1X 155

Need to work on form but getting better, thanks for earlier advice on technique and the great videos...

CFWU X3
BW 185

3X 135
2X 145
2X 155
2X 155
1X 165 PR
1X 175 Failed
1X 155
1X 155
1X 155

Need to work on form but getting better, thanks for earlier advice on technique and the great videos...

BW 70kg
Hang Squat Cleans
Bar Drills
40kg 5
60kg1,3,2
65kg 2
67.5kg 1
70kg 1,1,1
72.5kg 1
75kg 1,1

All cleans from floor.

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

never done these w/ heavy weight before, and I definitely need coaching. Are you supposed to launch the weight off your thighs? Because I didn't.

3x95
2x115
2x125
2x125
1x135
1x135
1x135
1x140
1x155 (fail)
1x150 (fail)
1x145 (fail)
1x140

bw 115
65-70-75-80-85-85-90(f)-85-85-85

Hang squat cleans
3x65#
2x75#
2x75#
2x80#
1x80#
1x85#
1x85#
1x90# (plus 5 front squats)
1x90#

Decided to stay with 90 as the failure at 95 last time was pretty scary. No room to drop the bar in my tiny workout area.

Odd night...felt a little weak. Lifted less than I have been consistently.

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

team tikrit (away team):
mfbunch: warm-up w/series of squats, burgener o-lift warm-up, and front squats w/bar then:
3x45
2x65, 85, 95-hung out in bottom position for about 5 seconds for all of these
1x115, 125, 135, 135, 135
form started going south at 135 (timing)
finished 2x10 45lb for form

3 x 95
2 x 105
2 x 115
2 x 125
1 x 135
1 x 140
1 x 145
1 x 150 (f)
1 x 150

Even though I managed to tweak my lower right back playing with my son earlier today, these telt like true hang squat cleans with deep squats and good form. Lack of mental focus (and damn people talking and working right next to me at the gym!) caused the first failure at 150. I guess the barbell dropping right next to them encouraged them to move.

Finished w/ kipping pull-ups of 10-8-8. I finally have kipping figured out!

Team Tikrit (Home Team)
JoeyD: W/U w/ 1/2 mile run at 7min/mile pace, series of squats, pushups, pullups.

3 x 95#
2 x 115#
2 x 125#
2 x 125#
1 x 135#
1 x 145#
1 x 145#
1 x 155#
1 x 165/155# (form was ugly so dropped back to 155#)

Finished wod with a complete abs smoker then ran 1 1/2 mile (last 1/2 mile was cool down).

In Kilos:

3x40
2x45
2x45
2x45
1x50 (fail)
1 x 50 (shaky, but did it)

George: 3 * 40; 2 * 50; 2 * 55; 2 * 57.5; 60 (f); 57.5; 55 (f); 55 (f)
Matthew: 40 * 3; 50 * 2; 55 *2; 57.5 * 1; 60 * 1; 62.5 * 1; 65 * 1; 67.5(f); 67.5(f); 67.5 * 1.
76.3kg/12.3%.

BTW=150. Full squat-cleans from the hang.

135-3
145-2
155-2
165-5
175
185(squat-clean PR)
195 fail
175
175

-D.

95
115
135
155
185
205
225 from the ground
225 " "
225 " "

Crossfit Warm-up

Cleans
95x3
135x2
135x2
135x2
155x1
155x1
135x1
135x1
135x1
135x1

Had a little left so ended with 95x8
Have much better form with lower weight

Got up to 157lbs.

3x45
2x55
2x65
2x75
1x85
1x95
1x105
1x115
1x135 (tied PR)

First six sets were trivial; should start higher next time.

First post
First w/o since break
Bw 190
cfwu x2
135 x10
155(3)175(2)185(2)195(2)195,195,195,200(X1)

Triple WOD day! Playing catch-up so did Lynne in the morning, Elizabeth at lunch and this one after work. Expect to be sleeping well tonight.

95x3
105x2
115x2
125x2
135x1
135x1
140x1
145x1 (f)
145x1 (PR)

3x95
2x105
2x110
2x115
1x125
1x135
1x140
1x145
1x150
1x155
1x160
1x170 fail
2x135
5x95
5x45

surprised myself and kept going, ratio of HSCL to CL means i am not getting much out ouf the bottom 24" of my lift i guess.
got some fwd lean in the dip towards the latter sets so added a few light sets to get stricter w/form

135x3
155x2
175x2
185x2
205x1
215x1
225x1
230x1
235 (failed)
215x1

John and Dad. John 15lbs. for each. Dad 95 lbs. for each.

95X3
115X2
135X2
145X2
155
165
175
180 (pr)
145

Hang Power Cleans
3x50kg
2x55 ,2x55 ,2x55kg
1x60 , 1x70(f),1x65 ,1x65 ,1x70kg

Unable to do full squats due to heel injury.

Worked out at GF's gym - no bumpers. Therefore, no single-max attempts (crash!)

95x6
105x3
115x3
125x3
135x3 (PR)

bw 190 ht 6'4" (weight picked up off ground each round, hang squat clean started from dead hang each rep)

155x3
165x2
175x2
185x2
195x1
205x1 PR
215x1 F
215x1 PR

215x1 so excited I tried to jerk it, Fail
195x1 Backed off some weight and did a full c&j for good measure (previous PR)

Back feeling a little weird from this and heavy deads last week.

bw 190 ht 6'4" (weight picked up off ground each round, hang squat clean started from dead hang each rep)

155x3
165x2
175x2
185x2
195x1
205x1 PR
215x1 F
215x1 PR

215x1 so excited I tried to jerk it, Fail
195x1 Backed off some weight and did a full c&j for good measure (previous PR)

Back feeling a little weird from this and heavy deads last week.

Did a recent CF Oakland WOD:

4 rounds of:
400 m row
15 wallballs (subbed 45lbs thruster)
15 k-swings (subbed 30lbs dumbbell)
15 pushpresses (no weight perscribed so just used a 45lbs bar)

About 25 min. This included travel time, moving equipment around, and telling a guy (doing lame ass quarter squats on a Smith machine...with a spotter!) that I was doing a CF wod. I really need a stopwatch and a gym in my garage.

Will do today's WOD on wed.

Keep up the good WODS cfoakland!

cfwu 3 rds +pushups -pu's
125x3 145x3
155x2 165x2 170x2
175x1
185x1
190x1
195x1
200x1

bwt: 136lbs (lost another pound)
65x3
85x2
105x2
105x2
115x1
115x1
115x1
120x1
120x1

cfwu x 3
3 sets 15x cleans@ #67 and GHD sit-ups

3x45
2x65
2x75
2x85
1x105x5
went light, as was first time

90,110,135,140,145,150,155,160

65x3
105x2x3
115
125
135
135
135

on smith machine 15# bar
wu=jog 1 mile, full cfwux3

Accidentally did regular cleans:

115/125/135/145/155/165/175/185

Worked up to 105...I have a mental block on these hang squat cleans but my form is improving...

65 x 3
87, 98, 111 all x 2
131, 151, 162 Fail, 162, 166, 171.5 all x 1

cfwu x 2

60x3, 70x2, 80x2, 80x2, 90x1, 100x1, 110x1, 110x1 (fail)

all with dumbbells, higher weights quite scary.

cfwu X 2
bw 166

115X3
125X2
125X2
135X2
145 pr
145
145
155 pr again
155 not the best form, but the bar went up anyway

Subbed Grace. Sore from match last night, so no heavy cleans for me. Cleaned heavy a few days ago.

Grace as Rx's(135# C&Jx30): 4:23 PR by ~30 seconds.

Then some one armed BB DLs. 135 x3L, 3R. 185x2L, 2R. 225x1L, 1R.

"Warmed up" with an hour on the bike to work out some soreness in legs. Avg HR ~ 150. ~800kcal.

155 x 3
155 x 2 x 3
165
175
175
180
165

Lost a callous. Not easy from a hang.

First time with HCs.
Began by experimenting with technique to find a good starting point:
45 x 3
55 x 3
65 x 3
75 x 3
85 x 3
Decided 95 would be a good weight to officially start at.
95 x 3
105 x 2
115 x 2
125 x 2
135 x 1
135 x 1
145 x 1
155 x 0 (F)
155 x 0 (F)
145 x 1
145 x 1

3 X 110
2 X 110
2 X 110
2 X 110
1 X 120
1 X 120
1 X 125
1 X 125
1 X 125

90 x 3
110 x 2
110 x 2
110 x 2
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1

CFWU x 1
95 x 3 wakeup set

115 x 3
135 x 2
145
155
160
165
175 add a Jerk - and a PR for both exercises

Finish w 115 x 3 Clean and Jerk

Feeling a bit lazy after just doing cleans - went back and added a set of slow ring pushups and a set of front squats.

135x3, 135x2x3, 145, 155, 155, 155, 155.

then did some side presses for sh*ts and giggles.

Olivia:
3x55lb
2x60
2x65
2x65
1x70 *1 rep times 2
1x75 *1 rep times 3

3-135
2-155
2-165
2-170
1-175
1-185
1-195
1-205
1-215

Hang Cleans 95 x 3
115 x 2
125 x 2
then 135 x 1 for 5 sets

BW 195

135,155,165,165,185,185,195,195.

135-3
140-2
140-2
145-2
150-1
150-1
155-1
155-1
160-1

Also did 10 plyo push-ups and 25 weighted sit-up between each set....

Sorry...forgot to say they were squat cleans...

10 is nothing, I knocked of 13 the other day.

131 141 148 153 158 163 168 153 153

3-65/2-85/75/2-75/2-75/1-80/1-85/1-90/1-90/1-85 tried to do 95 twice could not do it. Oh well. did 3x10 HSPU assisted but the bar at one below the top on the smith machine, getting better. 3.2 ml run and 10 min on erg doing 1 min intervals. Loving Crossfit

3x135, 2x140, 2x145, 2x150, 2x155, 160, 165, 3 singles at 170. Only rested long enough between sets to change weight; took 5 breaths between 170 singles. Felt strong so did some extra sets. Kept good form with a deep squat on all.

95x3
115x3
135x2
155x2
155 the rest as rx

135x3,155x2x3times,165,135,135,135,135

Just didnt have the power today

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

BW:145 ( Down since Zoning)
CF WUx3

Started with DB's

3 with two HSC's 50# DB's
2 " " 55 #
2" " 60 #
2 alternated 1 one hand 65# this time
1 one handed 70# bell fail, so 65# again
1 Switched to bar 135# bad form for HSC so regular Clean
1 155# (fail), 145# got it
1 145#
1 150 # 10 pound PR on cleans for me. If I was doing HSC's weight would have to go down as my form is terrible, OLY lifts remain weak link.

bw: 170

3x95
2x105
2x115
2x125
1x135
1x135
1x125
1x125
1x115

What a difference having a level surface to lift from makes.

BW: 165

3x115
2x135
2x145
2x155
1x165
1x185
1x185
1x195
1x205 (failed 2 attempts)
1x185 (followed with 5 FS's)

185 felt really good. It seemed like I was dropping under the bar quicker this time. I focused on slamming my heels down. After 195 my body was taxed...205 just psyched me out.

CFWU - no sits or backs 5 pulls 10 dips

hang cleans - form terrible need lighter weight for technique
95-3
115-3
115-2
135-f
115-1,1,1,1,1

24 minutes
145x15 deads
run 400 m
sub 35lb sits/10lb back ext
135x15 deads
run 4oom
sub 35lb sits/10lb back ext
135 x15 deads broken
run 400 m
sub 35lb sits/10lb back ext

3x95
2x105
2x115
2x125
1x135
1x145
1x155
1x160(pr)
1x165(pr)

In kgs

3x60
2x70
ditto to last round

working on form & front squat/hook grip. Like coach said this lift is as complex as a golf swing.
Can somebody point me towards the Burgner warm-up?

CFw/u

115x3 poor form
105x2 better but shallow squat
95x? many with pretty good form

95x5/115x5/135x3/145x2/155x2/165x2/175x1/185x1/
190(f)165x3

Focused on form...worked up to 115#.

Forgot to post!
85x3/105x2/125x2/125x2/135/145/155/165/155

135x3
155x2
165x2
175x2
185
195
205
215 (fail)
215 (fail)

executed on 17 Mar 06 after "Lynne"

95 x 3
105 x 2
115 x 2
125 x 2
135
140
145 (failed x 2)
115 for form
115 for form
115 for form

smoked after these 2 WODs

bw=180

BW 168

1st: 95 lbs
Last: 150 lbs

Cool down with 1 set each X 5: 135 lbs squats, front squats, push presses, elbows to knees, skip rope (work on crossovers). Cleans were definitely limited by what I can front squat. Have to work on that.

Worked up to a clean catch at 105 and a half-squat catch at 110, both PRs. Major improvements in form and hook grip, though still with light weights. Major weakness at this point is speed, both jumping and getting under the bar.

135X3
140X2
145X2
15X2
160x1
165X1
170X1 Power, so tried again
170X1 Full Squat
175X Butt planted to floor, drop to bench press/pullover.
Glad nobody was behind me

BWU
70x2,85x3,95x3,105x2,115x2,125x2,130x1,FL 135, 115x1,120x1,125x1,130x1
5x5 KTEs
5x10 20" box jumps

BW: 167

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

BW: 197

3 x 28.5
2 x 48.5
2 x 68.5
2 x 68.5
1 x 78.5
1 x 78.5
1 x 88.5
1 x 98.5
1 x 98.5

2 min. rest between sets, focused on form after straining back doing cleans in "Elizabeth"

Abraham Lincoln Crossfit

Tom

115,125,135,145
150,155,160 (fail), 155, 155 (FAIL)

Joe: 135x3, 155x2, 165x2, 175x2, 185, 205, 205F, 205F, 195

Dave: 95x3, 115x2, 135x2, 145x2, 155, 165, 170, 175, 180, 185

Ruby: 55x3, 60x2, 65x2, 70x2, 75, 80, 85, 90F, 85

Vanessa: 65x3, 75x2, 85x2, 95x2, 105, 110, 115, 120, 125

Brian: 45 and 95# cleans to practice form

3x95
2x105
2x115
2x120
1x125
1x130
1x135
1x135
1x140 -- failed, think I strained my left shoulder

Previous PR was 105.

185 x 3
215 x 2 (failed both)
185 x 2
205 x 2
215 x 1 (failed)
205 x 1
205 x 1
205 x 1
205 x 1
215 x 1 (failed)