nice rest day... looking forward to doing this wod tomorrow

Here is the link to the Push Jerk

http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

The video is much better at showing it than the slide show IMO

Ah yes, this is the one that makes me feel like a real idiot at the gym. It's hard enough with a broomstick, let alone with any real weight attached to the bar.

What is the Japanese proverb about progress - failing six times and succeeding on the seventh? Tomorrow might just be my day...

So with this, you're not so much driving the weight up as you are pulling/pushing your body down under the bar, correct? That's how I've been doing it anyways.

Steve, run that past me again. How am I going to pull my fat ass (260) under the bar?

power clean from ground to shoulders and then

135x3
145x3
155x3
165x2
165x2
165x2
failed to clean 185 first time
185x1
165x1
165x1

need a couple 2.5 lb plates and 2 more 5 lb plates. that's why I had to jump to 185 from 165 and then drop back down to 165. would have preferred to work up to 190.

Momentum and elevation! Yeh Burpees! Sorry, flashback to the seminar. Thanks Coach B!

To paraphrase Ferris Bueller, "I'm not Chinese, I don't plan on being Chinese. So who gives a crap if I push jerk?" Sorry, bad Oly lifting humor. Question though: what is the benefit of training the push jerk over a push press or a split jerk? Also, I notice a hell of lot more force on push press or split jerk when I shrug during the drive. Should I be shrugging on the drive of a push jerk as well or concentrate on getting underneath the bar?

defintaely getting underneath the bar. Way to many people try to muscle up the weight. I've been guilty of many 100kg pushpress with a jump and jerk halfassed movement thingymabobs at the gym lately.

John Seiler- What is a more athletic and functional lift? That is why.

As I'm getting near the 1 rep in this workout should it be a near maximal effort everytime?

bw - 69kg

weight for push jerk in kg;

50x3
52.5x2
55x2
57.5x2
60x1
62.5x1
40x1
40x1
40x1

Worked on speed/form for last 3 reps.

In lbs
135x3
155x2
165x1
175x1
185x1
190x1
195x1
185x1
175x1
165x1
Bw around 200.

Today was my first WOD. Have been lurking here for quite sometime.
I did:
65x5 (accident)
75x2
75x2
75x2
85x1
85x1
85x1
85x1
85x1
I believe my form looked like a train wreck!
BW-212

bw 89,7 kg
CFWU x 1
burgender WU x 2
all weigts in kg
3x30, 2x35, 2x40, 2x40, 3x50, 3x55, 3x60(push press), 3x60 (almost push jerk), 3x60 (push jerk)
extra: overhead squat 2x10x40kg + 1 leg squats 3x3 each leg

3-135
2-155
2-165 (Racked)
2-165
1-170
1-175
1-175
1-175
1-175

Oh boy, oh boy! Push jerks.....I can't wait.

Form on that was rougher than I would have thought - I don't think I was getting under the bar enough

3@ 65
2@ 95
2@ 95
2@ 95
1@ 115
1@ 115
1@ 115
1@ 115
1@ 115

BW 165

Push Jerk

No chalk, no belt, basketball shoe and off the rack. BWT=274.5

3x135/2x155/2x185/2x205/215/225/235/255/265

Finished with 8 Stationary Bike intervals (30"on/90" off). The mountain bike season is approaching in Minnesota, only 2 more months of winter left.

bw 141 lbs
First time with this exercise, so did it behind my head and used a rack
95x3/105x2/115x2/115x2/115/125/135/135/145

CFWU- pulls
Burgenor

15 minute pullup interval
5-4-3-2-2-2-5neg-5neg-4neg-4neg-10jump-10jump-lat-lat

clean w/ push jerk
115x3
115x3
115x3
135x2
135x2
145xfail
145x2 - done

NC
That workout looked like it was some serious fun!

Pretty much the same loads as last time:
95/115 X3
125/135/140 x2
150/155/160/165/175 x1

To clarify for myself:
Push jerk: racked position then dip-drive-dip.

Push Press: racked position then dip-drive.
??

Burgener WU
132
154-154-154
165-170-132-132-132

Felt like form was breaking down at 170, so dropped down. Did OHS for each of the 132. Then some L-press and static holds on rings, some handstands, and more OHS with a bar.

3x95/2x115/2x115/2x115/1x135/1x135/1x135/1x125/1x125

CFWU x 3

BWT 230

3x65
3x95
2x135
2x135
2x135
1x145
1x145
1x155
1x155
1x135

Cool down with step mill intervals 1:20 on 1:20 off at level 15 HR's bouncing around 165.

3x95/2x115/2x115/2x115/1x125(fail)/1x115/1x115/1x115/1x115
Trying to get the explosion down as when it is right, I lift the weight much more cleanly. Before the lifts 2.5mi @7.5mph(8min mi) Keep on hittin' it.

3*145
2*155
2*165
2*175
1*185
1*185
1*195 Failed
1*195 PR
1*185

Dan Miller; you got it right.

The pic of CFNC looks great. Funny timing with guys going at it with sledge hammers in the pic. Exactly how I feel about a couple of pieces of equipment at the city gym I work at.

All I had was 115 lbs to work with today, so I did:
10 x 3 x 115

Worked on speed under the bar.

135x3
145x2
155x2
165x2
175 (fail)
155x1
165x1
175x1
185 (fail)
185x1 PR

i'm a few days behind but my wife and i did the wod for 060319 yesterday. 21,19,13,12,10,8,8,8,10,8,9,10,10,9,11 w/65#'s
18,15,10,9,9,8,6,7,8,8,9,8,8,8,10 w/40#'s for the wife. we're looking forward to todays wod keep it coming

Starting with a clean; no room for overhead lifts in/around my power rack. Did first single at 110, failed to clean 115; bad form, weak jumping due only partly to injured knee. Finished with 105x4, badly clean-limited.

cfwu x 2, then

as rx'ed:

50kg x3
60x2
62.5x2
65x2
67.5
70
72.5
67.5
65

then rowed 2k--7:56

goal for next time: push press bwt (76kg)

As rx'd

20 kgs. x 3
25 kgs. x 2
30 kgs. x 2
35 kgs. x 2
40 kgs. x 1
45 kgs. x 1
50 kgs. x 1
55 kgs. x 1
60 kgs. x 1

115-3
125-2
125-2
135-3
145-1
145-1
135-1
135-1
140-1

need to work on technique.

good job ben!

Don't know much about global warming (yesterday's rants) but do know this: it hardly snows for squat in Central Indiana anymore! Three pitiful inches yesterday and I was hot to hit the X-Country skis. 5K this morning felt about half like skiing and half like snowshoeing. Gotta move north! Anyway, sure was fun to get to put them up wet this year. Will do the Push-Jerks tonight. Great day, all!

And now for something completely different.

To all the SAR personnel on the West Coast who had a busy night last night. Thanks for being there when you where needed. As well as all the locals in the fishing boats. It could have been alot worse.

Hello everyone

Well have gone backwards a little it seems since I recoevered from my wrist injury. Could be due to just resting my wrist and not doing much other than running or even just running too much recently. Either way not very happy.

And I just realised I lost the piece of paper I wrote my loads on remember most of them.

Load in KG:

55x3
55x3
60x3
60x2
60x2
62.5x2
67.5x1
70x1(fail)
70x1(almost had it but failed)

PB = 72.5 (from last time)

London Crossfitter!

Got the thruster supa-tabata today. Will hit this one tomorrow.

Cheers, kempie

3/90,2/95,2/105,2/115,1/125,1/130,1/140,1/145,
1/145

Cautious, No spotter

cfwux3
bw-150
65x3
85x2
95x2
105x2
115
115
115
115
115

bw 173 lbs

cfwu x 3

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

30 extra situps and one 9-min mile

cfwu x 2
3x95
2x115
2x135
2x145
1x155
1x165
1x175
1x185
1x185

3x135
3x145
2x150
2x155
2x155
1x165
1x170
1x175
1x185 fail

95-3
115-2
125-2
135-2
145-1
155-1
165-1
175-1
180-1 (pr i think)

45x3
95x2
115x2
135x2
155x1x5

Dan Catlin #39
Where in Indiana are you? I live in Lafayette, so we should do a WOD sometime.

155-155-155
175-175
185-185
195
205
215
135-135-135
135-135-135

John #11
That's one way to do it. If you know your max, then what you might do is start relatively light and work up, trying to hit your max with two or three singles remaining. This gives you a couple of chances to set a new PR. Other people select a weight or narrow range of weights that they find challenging and stick with that throughout.

115-3
135-2
135-2
145-3
155-1
155-1
155-1
155-1
145-1 failed 2x trying to finish with all 155.
fireman_rick, your numbers are off. you did 10# higher on rnds 2-6.
Where is Bens post?

cfwux2

push jerk 3-2-2-2-1-1-1-1-1-

95-115-125-135-145-155(this was more a push press)150-150-150-

tire pulls 100# 6x100ft.

5x95
3x115
2x125
2x135
2x145
1x155
1x165 Failed
1x145 bad form, muscled it
1x145 "
1x145 "
10x65 Worked on getting under bar and form

135x3 PJ
185x2 PJ
205x2 PJ
225x2 Split
245x1 Split
265 Fx2 Split
225x2 Push/Split
245x1 Split
255x1(PR is 265, would not go up today) Split

185x4-PJ
185x4 SJ
135x 2x (PJ-SJ R foot forward -SJ Left foot)

Then, 3x (3 pullups, 10 dips, 15 squat, 10 GHD situps): 5:32
30 sec rest
3x (15 back ext, 15 squat): 3:59

Arms toast from 30/30sec pullups yesterday. Pretty good day overall.

His -
115x3/125x3/125x3/135x2/145x2/155x2/155x1/155x1/155x1

Hers - 45/55/55/65/65/65/65/65/65

BW:239

I'm not really happy with my form, so I did push presses rather than push-jerks.

95,95,95
105,105,105
115,115,115
125,125
125,125
125,125
130,
135,
140,
145,
150

First day back to doing the WOD.

Warm up- 400 meter run, 1 round CFWU.

3x75
2x95
2x115
2x135
1x145
1x145
1x150
1x155
1x115

Need to work on form and wrist flexibility.

3X205
2X210
2X215
2X220
1X225
1X235
1X245
1X255
1X260(fail)
1X255

BW 215. Man I wish we had bumber plates somewhere around fort bragg. Biggest post in the army personnel wise and not a bumper plate to be found! Really limiting my jerks.

First time doing push jerks, but I believe my form was pretty decent. Here's how I stacked up:
75/3
95/2
105/2
110/2
115/1
125/1
135/1
135/1
145/1
finished off with:
500 yd row/10 push up, 400 yd/20 push up, 300yd/30 push up, 200yd/40 push up, 100yd/50 push up! Thanks Joe, damn good one!!!

A little confusion on form:
1. I did with bar on back; slideshows and videos differ.
2. I have always split my legs (1 forward and 1 back), so I continued that. But here are the numbers
BW- 227 HT- 6'8"
3x135
2x155
2x165
2x175
1x195
1x205
1x215 pr
1x225 pr
1x235 pr
All done with no spotter. Could maybe have done more, but shoulder stability in accordance with no spotter persuaded me otherwise.

3-65
2-75
2-85
2-85
1-95
1-95
1-105
1-105
1-115 pr

3-65
2-75
2-85
2-95
1-100
1-105
1-110
1-125
1-130 missed!

115x3
135x2
155x2
165x2
175x1
185xFail atmpt#1, Yes atmpt#2: Tied PR
190XFail x3atmpts

3x95
3x105
2x115
2x125
135
145
155
165 (bad lift, press out)
165 (bad lift, press out)
Bar taken from rack for each set.
Didn't get near the depth of a heaving snatch balance. Not sure if its a shoulder flexibility issue or fear of getting under the bar with a clean grip.

I was feeling sort of contrary & arguemenatitive today...probably because of reading some of yesterdays posts... so I just did MUs this AM probably the complete opposite of a Push Jerk 3.2.2.2.2.2.2 all Maxed out @ BWT ,of course ,@ 148#...

100 jump rope
20 1 arms KB swings to warm up

132 x 3 (60kg)
142 x 2 (65 kg)
154 x 2 (70kg)
164 x 2 (75kg)
176 x 1 (80kg)
186 x 1 (85kg)
198 x 1 (90 kg)
208 x 1 fail (95 kg)

BW- 223 BF- 22%

185, failed at 195. I consider failing not getting a stomp/lockout.
spent 15 minutes practicing front squats and bar speed on jerks.

3x 95
2x 105
2x 105
2x 105
1x 135
1x 135
1x 135
1x 150
1x 165(BW)
Last time I ramped to 170(BW+5#) and did all reps off the power rack; this time all reps power cleaned from the floor first, then push-jerked. All reps felt solid with good form and my lower back is happy.

Hi all,
Mr. White (#62), Powerful.
Workout as follows
{Rope jumpx200 (only one miss); Swinging DB curl (25#er's)x20; and Handstand hold :20}x10.
Duration 26:00.
Rest...

DJ,
Thanks. I agree about the athletic part (harder/more challenging = more athletic) but am not sure about the functional part. The Chinese use a push jerk in competition, but the rest of the world has better success with the split jerk. I guess I was equating higher weight with more functional. Are you saying that using a lighter weight in what is for most a disadvantageous body position more functional because it builds through a weak area rather than around it?

Any recommendations for today's workout for a newbie to crossfit and to push jerks? Should I just try the WOD with the empty 45lb bar?

Also, for these Olymic style lifts, is a weight belt recommended?

Thanks.

Howard, the bar is a great place to start. Check ego and work on technique first. You have the rest of your life to progress to heavier weights.

As the rare person on this board who uses a belt (only on Max effort deadlifts), even I would suggest skipping the belt.

kg
50x5
60x3
65x1
70x1
65x1
60x1

First time! Felt abit shaky at 70 kgs.

109,119,129,133,138,143,148,153,158
could have done a little higher
did push jerks/pulls and jump squats post

3-115
2-135
2-155
2-165
1-175
1-185
1-165
1-165
1-165

I've been climbing more and lifting less...
the "less lifting" part is clearly reflected in my loss here.

Push Jerks:
115*3
125*2, 135*2, 145*2 (a little unbalenced at top)
145*1, 150*1, 155*1, 160*1 (tough)
165*1 (so so form)

Push Ups, 20-15-5

top weight 240, did a bunch of 2's and 3's with 185 -205. pr by 15 lbs.

First time doing push cleans...

Weight in kg:
35x3
35x2
40x2
45x2
55x1
60x1
65 (failed twice, scared?)
60x1
60...got it overhead but couldn't lock it out.

Now a question, is the weight supposed to be racked between sets? I'm doing it at home and don't have a rack yet so I basically did clean & jerks instead of just the push jerks. I've definately never lifted this much weight over my head before. I'll need to drop the weight and work more on form in the future.

BWT 165
CFWUx3

3x95
3x115
2x135
2x145
2x155
1x165
1x175 PR!
1x185 (f)
1x165
1x165

all w/hang cleans, from the rack.

I have limited shoulder mobility following surgery and can't do jerk type movements so any recommendations as to a decent substitute? Thrusters?

1 mile run to gym

95 X 3
105 X 2
105 X 2
115 X 2
125 X 1
125 X 1
135 X 1 (unstable)
125 X 1
125 X 1

50 crunches, 50 back extensions
1 mile run home

cfwu x 3 (added pushups to the warmup)

BW 164

95x3
115x2
115x2
115x2
145x1
145x1
145x1
145x1 (failed 2x...assisted 3rd try)
145x1 (unassisted)

Last time

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

95 x 3
135 x 2 x 3
135 x 1
155 x 1 x 4

My push-jerk devolved into a push-press during the later sets due to poor technique and lack of experience with the movement.

65x3
75x2
85x2
95x2
105x1
115x1
125x1
135x1
145x1 (PR)

135x3,155x2,175x2,185x2,195x1,205x1,215x1,225x1(PR),235x1(failed x 4 then gave up)

plyometric w/o afterwards

you Arlington FF's are impressive-keep up the strong work!!

How much time should i rest between these push-jerk sets?

65x3, 95x2, 115x2, 135x2, 145, 155, 155, 165 (pr), 165

135, 145, 145, 145, 155, 165, 175, 185, 185...10 lbs shy of bodyweight....next time...

135x3/145x2/155x2/165x2/singles of:175/175/180/180/185

3- 133
3- 143
3- 153
2- 163
2- 177
1-187
1- 197 (f)
1- 197
1 - 202 (f,f,f)
bw = 150

Dan Miller, Comment #24

Thanks, that helped.

CFWUx3

3@95
2@115
1@135 (attempted 2)
2@115
2 singles @115

esoy muy debil.

95x10
135x3 racked
155x2 "
155x2 "
155x2 "
185x1 "
185x1 "
185x1 "
205x1 "
205x1 "
Is it better to clean the weight up rather then racking the weight? Obviously I can get more weight over head with the weight racked. Any suggestions?
Thanks

bw 165

145x3
155x2
165x2
165x2
185x1
190x1
195x1 pr
180x1
190x1

bwt: 185
burgener warmup 3x

135x3
155x2
165x2
175x2
180x1
185x1,1,1,1

Elbows are still screaming at me. I really need to find a place to train Olly lifts. The commercial gyms suck. Glad you had a good time bro. Vegas is waiting for ya!! Imagine doin this shi# together all the time!!!

Push-Jerk (some split-jerk)
3x 115#
2x 135#
2x 145#
2x 155#
5x (1x 160#)

previous was 150#

Last time: 145
This time: Worked up to 125. Focused on form. Worked a lot with just the bar.

James #95

In my opinion, if it just says jerk, then just jerks. Cleaning the weight, although a good time, will take away from higher numbers on the second portion of the lift. I think that if Coach wanted us to C&J he would have written so.

95, (115, 125,125)x2, (130, 140, 145-fail, 140, 140)x1. Workouts like this are why CF is the best:because I would never have done it if left to my own devices. Finished up with some L holds, a 150#farmer's walk and a 1:48 500m row, a PR.

height 6'2"
bw 182 lbs

First time for the push jerk so I tried to keep my form strict.

115x3
135x2
145x2
155x2
165x1 - PR
175x1 fail
165x1
155x1
155x1
155x1

It was amazing how much harder 175 was then 165. I just could not get underneath the bar to the weight up.

I did the clean and jerk from the floor:

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

I can't seem to hold the weight long in the front "rack" position as I can't get my elbows up high enough. Makes for tough front squats and other exercises. Does anyone have any tips to get my flexibility where it needs to be?

3 - 65#
2's - 111 x 3 sets
1's - 155 x 2 sets, 160.5, 166, 175

BW 174, first time maxing out a push jerk. I believe I still had more in me to go, saved it for what I believe will be next time's (relatively) easy PR.

cfwu x 3 - dips

3X1X45
2X3X65
1X6X75,80,85,85,90,95

I think I could have handled more weight, but it was my first time with this exercise, so I was experimenting.

As always ....wandering off on my own with the Oly lifts.

Started with 65# x 10 to get a better feel for the form
then 95# x 10
115 x5
125 x3
135 x2
135 x 2
145 x1
145 x 1
then back down in weights again the feel the form again. Form getting much better but certainly not there yet.

Followed up with 3 sets of dips and mu negatives then a 1 mile run

height 6'2"
bw 182 lbs

First time for the push jerk so I tried to keep my form strict.

115x3
135x2
145x2
155x2
165x1 - PR
175x1 fail
165x1
155x1
155x1
155x1

It was amazing how much harder 175 was then 165. I just could not get underneath the bar to the weight up.

3x135
2x145
2x155
1x165 (x5)

BW=170.

# 100, Joe
I thought so, Thanks
James

CFw/u
Burgener w/u 3 sets
Some C&J, some off rack
115x3
125x2
135(f),then x2
145x1
155x1
165x1
170x1
175(f),155x1

Have a good day, all.

135x3
145x2
155x2
165x2
185x1
195x1
205x1
205x1
205x1

bwt 190

All cleaned off of floor.

Bergener Warm Up

Push Jerk 10x with stick

Remaining with 45lb barbell

5,5,4,4,3,3,5,6,4

First time doing these, trying to learn to drop under the bar.

Interesting... Will have to watch the demo video a lot more to pick up the details.

3x95
2x115
2x125
2x135
1x140
1x145
1x150
1x155 (PR)
1x135
The 155 was ugly, I wobbled and took a step, but I got it up and locked out.
BW = 165

CFWUx3
I had to do clean and jerks today because I didn't have a rack.
3x65
2x65
2x75
2x75
1x85(missed, shoulder a little sore)
1x65
1x75
1x75
1x75
Carla Mac helped me a great deal with the last 3 reps!! Need to remember to use a violent motion on that 2nd pull, catch the bar lower and not be afraid of getting under the bar.

I am on business travel in Indianapolis so I used the hotel gym and performed the following workout.

In approx. 20 minutes I did 20 rounds of the following with a pair of 30 lb dbls.

10 deadlifts
8 hang cleans
6 push presses

3 - 90lb
2 - 105lb
2 - 115lb
2 - 125lb
1 - 135lb
1 - 145lb
1 - 155lb
1 - 165lb
1 - 170lb =pr
tried 1 more rep at 175 but failed.

3-115
2-140
2-155
2-170
1-185
1-195
1-200 (f)
2-185
5-135

first time for push jerks
95x3,115x2,135x2,135x2,145fail,145x1,145x1,145x1,135x1,135x1
did a lot of work with bar for form still feel like
I need alot of work.

I'am very happy to say this is my first completed crossfit workout (including 3 rounds of the warm up)

10 mins. concept 2 rower level 6 -ps it is so motivating knowing that there are thousands out there busting there asses day in and day out w/the WOD
95x3
115x2
115x2
115x2
135x1
135x1
135x1
135x1
135x1

BTW=150. No bar(bells) at the hotel so I took a page out of Coach Rutman's book...

10,9,8,7,6,5,4,3,2&1 Reps of
Right hand 25# Snatch (from floor)
Right hand 25# OH-Squats (with a free hand floor touch)
Left hand 25# Snatch
Left hand 25# OH-Squats

14:27.

-D.

First time ever doing this type of lift. As suggested above, took it easy with the weight and concentrated on form. As it turned out, the weight was just about right for me at the end. Man I'm weak! It doesn't seem right that I can swim 2 miles without breaking a sweat, but I can't lift 1/2 my body weight over my own head! I've been CFing for over one month now and am thoroughly enjoying myself. Thanks to Coach and all others here who are providing the motivation and help to newbies like myself.

Push-Jerk
3x55#
2x65#
2x75#
2x85#
1x95#
1x105#
1x115#
1x120#
1x125#

155 with poor form. Tweaked my back on the last one trying to save a failed lift. DUMB. Doesn't hurt now but we'll see about tommorow :/ Also pulled the classic Mike Tyson knockout on my first practice with just the bar. Kinda woke me up.

6'3"
BWT - 215
Age - 50
Started Crossfit (WOD) about a month ago, after a month on Men's Journal program adapted from Crossfit.
First time push jerk.
CFWUx2
3x105
2x115
2x125
2x135
1x145
1x155
1x165
1x175
1x155
15 minutes of sprint intervals on the elliptical (bad knee can't run).

Thanks to the crossfit crew, I have never been more fit in my life.

Still sore from Sunday's workout of thrusters but managed to tough it out.

age 26
bw 195

3-135
2-155
2-155
2-155
1-165
1-175
1-175
1-175

75 x 3
125 x 2
125 x 2
145 x 2
145 X 1
145 x 1
165 x 1
165 x 1

I feel like a pansy, but I guess i need to work into a little more.

135x3
155x2
165x2
165x2
175-fail---very upset about that
165x1--form suffered incredibly
145x1---finished the last 3 sets here to work on my form.

Setting goals is the only way to break barriers.

115x3
135x2
135x2
135x2
155x1
165x1
165x1
165x fail
155x1
165x1
175x fail

bw 175

cfwu X 2
95x3, 115x2, 135x2, 155x2, 175x1, 195x1, 200x1, 205x1, 210x1.
First time doing exercise. Focus on form. Can go heavier on first 5 sets to maximize workload on last 4.

55, 65 to 95 lbs
Papa and Gideon, made ourselves work on form.
thanks cf.

3@145,2@165,2@165,2@165,1@175,1@185,1@200,1@185,1@185

I understand and have done the burgener warmup, but what is the cfwu, can some one please explain, I am new to this in the last two weeks, but so far, everything else pales in comparison. please help me. and Thanks

dan,

i was guessing on my numbers

he's comment # 16 ACFD713

CFWU stands for cross fit warm up, you can find it in the FAQs if you need to.

Back after taking the last three WODs off due to joint pain in shoulders and left elbow. The rest did me a lot of good.

cfwu, dips on rings

95# x 3
115 x 2
135 x 2
145 x 2
155
165 (pressed a little at the top)
165 (f)
165 (pressed a little at the top)
165 (got it!)

3 x 115
2 x 125
2 x 135
2 x 145
1 x 155
1 x 155
1 x 165
1 x 165
1 x 170

Still playing with my new weights so these 322211111 workouts are a lot of fun. This is the most weight I've ever put over my head.

through further investigation, i found the cfwu.
FNG'S ehh.

3x95
2x115
2x125
2x135
1x145(pb)
1x155(pb)
1x165(pb)
1x185..didn't realize the extra 10lbs i put on the bar until i put it down
1x185(pb)

need to work on my dipping

First time doing this:

Clean and Jerk (no rack)
65/70/75/80/85/90/95/100/105

Almost missed the last one.

75*3
90*2
95*2
115*2
125*1
115*1
115*1
125*1
135*1-Almost missed

Worked up to 128, PR

I just started getting the balance right at the end. Did heavy back squats afterwards.

Another Crossfit newbie here! I started testing the waters a couple weeks ago, and I can't begin to describe how impressed I am with this whole program! As an aspiring firefighter, I feel I've finally found the ultimate regimen. Thanks to everyone here!
BW:201 Height: 6'

CFWU x3 (pu x5, dip x8 on each)

95 x3
115 x2
125 x2
130 x2
140 x1
150 (fail-forgot to get under!)
150 x1 ( hang clean/push jerk)
135 x2 (power clean/push jerk)
135 x1 (power clean/push jerk)
135 x1 (power clean/push jerk)

Felt like I could have done more, but I'm new to this lift, and my form is not great, looking forward to the next round of these...

Got up to 165 lbs.

Matt Townsend (comment #3):

Very close.

"nana korubi. Ya oki."

"Seven times down. Eight times up."
(apologies if my romaji is messed up...I have it written in Kanji...a gift from a Kendo sensei).

As for the workout:
Since I got my new 35# bumpers, and because I’ve had a sore shoulder, I decided to use this opportunity to do deadlifts in the same sequence. Last time out, I did a new PR of 155, but felt I could still do more. And I did.

This time I did 115 / 115 / 135 / 145 / 165* / 165* / 175* / 175* / 175*

New PR of 175, which is 20# more than a couple of weeks ago. I might have been able to go 185, which would have been an even 20% increase, but I decided that I’d rather know I had some in reserve and not end up injuring myself to be macho…which I am prone to do on occasion.

Followed up with 100 jump ropes
3 * 350m sprint, with rest times equal to the time run. 1:37 / 1:19 / 1:28

3x135,2x145,2x155,2x165 Failed on #2, 2x165, 1x170 pr, 1x175 failed twice 1x155. Did the previous one from the ground. Racked the next 4 sets 1x160,1x165.1x170,1x175pr.

135,145,145,145,155,155,155,155,155

145 x 3
155 x 2
165 x 2
175 x 2
185 x 1
195 x 1
205 x 1
210 x 1
215 x 1(fail)missed clean

Done from the floor. Power cleans with full push jerks, really focused on dropping under weight.
Cleans were the limiting factor, could have done more overhead.

85 x 3
105 x 2
145 x 2
155 x 2
165 x 1
175 x 1
180 x 1 (looked like a push press)
180 x 1
185 x Fail
155 x 1

Bw 148 lbs

CF Plano

CFWUx3

Pretty rediculous weights, still not getting under the bar correctly.

3x45,2x50,2x50,2x50,1x55,1x55,1x55,1x55,1x55

3x95
2x115
2x125
2x135
1x145
1x155
1x165
1x175f
1x155

3 X 115
everything else with 135#.
Should have started lighter and gone heavier.

3x95
2x115
2x125
2x135
1x155
1x165
1x175
1x185
1x190(pr)
-not too difficult; try 200 next time

Clean from floor each set:
135*3
135*2
135*2
135*2
140*1
140*1
140*1
140*1
140*1
Can increase next time, but be careful of form.

Form was bad, I need to work on that. Started having bad arm and shoulder pain so I kept it relatively light.
3X 95#
2X 115#
2X 130#
2X 135#
1X 155#
1X 170#
1X 185#
1X 205# (Failed)
1X 185#
Finished up with some boxing. I never said that I was smart. Now at home with ice on my arm.

BW 195#

3x115#
2x135#
2x145#
2x155#
1x160#
1x165#
1x175#
1x180#
1x195# (failed)
1x190#

-I worked on pulling myself under the bar, needless to say it was pretty difficult. Icing my right knee. Anyone have any advice on stretching/treating a sore IT Band? I have a marathon on 15 April and it just recently has gotten a bit tender. I've been running competively for 15yrs and this the first time its ever bothered me.

ah well
-bring on tomorrow

1st time w/ this wod
95x3
115x2
125x2
135x2
135x1x1x1x1x1
Felt like I could do a little more, but decided to err on caution's side (no spotter), and work on form.

Morning, Hatch squat prog.
Back
245 for 10
265, 285, 305 for 8
Front
180, 195, 210, 210 for 5's

Evening, Rowing "Hazel" as posted by coach Rut a few days ago.
Roughly 13 minutes, had to borrow an analog watch.

Tomorrow was sched. to be a Crossfit/Max effort day with Cleans, so will incorporate Cleans and Push jerks tomorrow.

bw:195
w/u c 30min run 4/2 (7.0/8.0)=3.6 miles
p/j
3x95
2x115
1x135
1x145
1x155
1x165
stopped, steel weights, can't dump.
10 c/j @ 135
jump rope/push ups, squats x 3

95x3, 115x2, 135x2, 135x2, 155x1, 175 fail on clean, 175 fail on jerk, 155x1, 175 fail on jerk, 165x1(pr), 175 fail on jerk. wanted bw! compares to 95x3x3, 115x3x2x2, 135x2, 155x1x1x1 on 1/5/06. 15 min ellip w/u 14/14. hr max 145, hr avg 111.

Wit' my boyz...Lynne

Russ - Assisted Pull ups (40#) / 195 (BW 195)
10/10
9/8
7/6
6/5
6/4
7/4

Christian - Assisted Pull ups (40#) / 165 (BW 162)
12/11
10/9
7/6
5/6
6/4
5/5
This was Christian and Russ's first Lynne...Nice work.

Laura - Assisted Pull ups (40#) / 85 (BW 156)
6/6
5/6
6/6
5/7
3/7
3/6
My last run at Lynne was with 75# and jumping pull ups. No kipping at the gym we did this in or I would have done better on pull ups, as well.

push jerk:
110x3
155x2
165x2
175x2
185x1
185x1
185x1
185x1
185x1

and 5x5 dl's @265

1 MU, then

Push Jerk
3-40kg
2-50
1-55
1-60x
1-60
1-65x
1-65

Travelling for work in Chicago (actually, Barrington) so, had to use the McGym adjoining my hotel. The two Ahnolds doing mirror reps tried not to watch, but they watched. Oh, they watched:
Cleaned from floor -
95x3
115x2
135x2
155x2
175x1 PR
175x1
185x1 PR
135
135

Had to do hang clean and jerk due to poor shoulder flexibility. I couldn't catch the weight in racked position. Also had trouble locking out the bar overhead.
45x3
55x3
65x3
75x3
85x2
85x2
95x1
105x1
115x1
125 fail
125x1
125 fail

From the rack
3x95
2x115
2x135
2x145
1x155 (PR)
1x155
1x165 (PR)
1x175 - Failed to lock out elbows
1x155

Previous PR was 150 from the last time we did this one. That's 3 PR's for me (5k, Filthy Fifty, and this) in the last 5 workouts... the Kool-Aid works.

115,135,135,135,145,145,155,160,165.
First time with this exercise. Very awkward; got better with reps but never felt great. Hard on wrists.

warmup: 10# mills, 10R/10L/10R/10L; 15# 10R/10L

3x75
2x85
2x95
2x105
1x110
1x115
1x115
1x115
1x95
1x120 (pressed it out)

In between sets: 44# kb: high pulls: 5/5, 5/5, 5/5, swings ladder (alternating hands) 5...1
15# club ABC hammer: 10/10
35# club: shoulder casts: 10/10; ABC hammers 5/5

As RXed.

BW: 170#

95#-115#-135#-155#-165#F-165#-170#-175#-180#Fx2-155#-155#

Matched old PR of 175#.

The 170# and 175# attempts needed a bit of a press at the end.

180# was just a bit too much. Next time will just try to go from 165# or 170# right to 180#.

Followed that workout about 15 minutes later with this:

8 tabata intervals each of:
- Burpees
- Ball slams, 20# ball
- KB swings, 1.5 pood KB
- Sandbag shouldering, 30kg bag

7-7-7-6-6-6-6-6; total reps: 51
11-12-13-14-14-14-14-14; total reps: 106
8-10-9-10-10-9-9-9; total reps: 74
6-6-6-7-7-6-7-7; total reps: 52

Found that having the sandbag work right after the KB swings was devastating on the grip.

Obviously wasn't putting everything into the first few sets of ball slams, so will need to work harder next time.

Overall a fun workout.

Started the afternoon off with 3 stick sparring sessions and a little drilling then began the workouts about an hour afterwards.

all rounds, 75 pounds. Played it cautious.

as RX'd:

did my WOD today at Cross Fit Virginia, looks like it will be a sweet setup once they get going...

115x3
135x2
145x2
155x2
165x1
175x1
185x1
190x1
195x1

bw=167

3x95
2x105
2x115
2x125
1x135
1x145
1x155
1x165 (broken form, but lifted it)
1x175 (broken form, but lifted it)

All reps from the rack. First time doing push jerk, so wanted to start light and get the form down. Felt like I could've gone heavier, but form would've been sacrificed. Overall, I'm pleased...especially since I did both of the previous WOD's yesterday!

Push Jerk:

77 x 3
87 x 3
97 x 3
107 x 2
117 x 2
127 x 2
137 x 1
137 x 1
147 x 1 (pr)
152 x 1 (failed)
152 x 1 (pr)

95x3
105x2
115x2
115x2
125
135 (fail)
125 (fail)
125
130
135 (fail)
95x1x3

slow under the bar all day, meh.

BW:154 today

I think this is how it went up, but I'm not quite sure...
3x75# (for form)
2x85#
2x95#
2x105#
1x115#
1x125#
1x135#
1x145#
1x175# (failed)
1x165# new PR!!!

Man, this was a tough one. We did the thrusters wod a day or two after it was posted and I'm still sore from it. I am walking like a crippled man.

95x3
115x2
135x2
135x2
155x1
165x1
165x1
165x1
175x1

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

Ouch my elbow! wish I had an oly bar and a rack.

ROM/sunsulatex 1/ CFWU x1 (all reps 20 except for pullups)

with Standard bar (20 lbs)
20lb x 5 mil press/ 20 lbs x 5 behind neck press.
70 lb x 3 mil press / 70 lb x 3 behind neck press

Push jerk
120 x 3
130 x 2
140 x 2 (pr)
145 x Failed to clean
145 x failed to clean
120 x 2
130 x 1
140 x 1 / 1 didn't set weight down between.
145 x Failed to clean
130 x 1 / 1

Praticed my clean form with bar.

J

All were racked:

115 x 3
135 x 2
135 x 2
135 x 2
145 x 1
155 x 1
155 x 1
155 x 1
165 x 1 (weak)

Tried one more at 165 but failed. My form is definitely improving. It's all about jumping and pulling my body under the bar (almost into a semi-squatting position) while momentum continues the bar toward the ceiling. Hope this makes sense.

115 for 3's and 2's. 135 for singles. No rack available and using iron plates on the front lawn. Ran this morning and afternoon. Wife deadlifted what I c&j'd- she got a new D/L PR of 135- better than bodyweight and she's been at it for just a few weeks.

Dad, George, and John

Ran approx. 1 mi.
Dad 115 lbs for all
George 20 lb. DBs for all
John 15 lb. DBs for all

W/U 2000M C2 rower pretty easy

Still working on Oly form.

65 x 3
85 x 3
95 x 2
115 x 1
125 x 1
135 x 1 (pressed)
135 x 1 (better)
135 x 1 (pretty good)
140 x 1 (pretty good)
140 x 1 (pretty good)
145 X 0 (fail - didn't get under)
115 x 3 (OK)

400m sprint to warm up

95x3
115x2
125x2
130x2
135x1
145x1
150x1
155x1 (pr but put more shoulder strength than power into it at the end)
155x1 (slightly better)

first time w/ push jerk. bumper weights would be a lot more convenient ...

finished with some weighted dips, weighted chins, and 50 95# exploding squats

135x3
145x2
155x2
165x2
175 (nope)
175 (nope)
165
175 (nope)
175 (nope)

worked on dropping under the bar.
45x3/55x2/65x2/75x2/85x1/95x1/105x1/115x1/115x1
humbling, but the form and speed felt good.
finished off with a DB complex 4x8 of 6 exercises (sumo high pulls, curls, squat clean w/push press, hammer curls, stiff leg DL w/ bent ober row, and reverse curls)

3-135
2-155
2-175
2-185
1-195
1-205
1-205
1-205-ugly
1-205-form not good, took a couple of attempts to get it up and had to muscle it up.
3-135-practiced form.
3-135-ditto

40kg x 3
40kg x 3
60kg x 2
70kg x 2
80kg x 2
90kg x 2
95kg x 1
100kg x 1
105kg x 1
110kg x 1
115kg x 1 all sets were more of a push press due to the fact my form was not very good.

3-95
2-95
2-105
2-105
1-105
1-105
1-110
1-115
1-115
Worked on form.
I have sucky form.

CFWU x3

WOD
DJ: 95-135-155-165-185-205-205-215-225

DJD: 155-185-205-225-245-255-265-275f-265

Surprised I was able to go that high in wight w/my knee. Was able to receive the weight as low as I should of, but was still stoked. Catching it a little higher then 1/4 squat.

DJD was throwing around some weight. Impressive work bro!

135x3, 145x2, 155x2, 165x2, 175x1, 185x1, 195x1 (F), 195x1, 205x1 (F)
with 8#vest, BW 185

95x3
115x3
135x2
135x2
145x1
155x1
165x1(fail)
165x1(pr)
145x1

Push Jerk:

85 lbs. 3
105 lbs. 2
125 lbs. 2
125 lbs. 1 (failed 2 additional attempts)
125 lbs. 1,1
135 lbs. 1,1
125 lbs. 1 (failed 140 then 135 lbs attempts)

Greg

135
135
135
145
155
155
155
165 (fail)
155

did some reps with oly bar only and with 65 lbs to try and get some semblance of form (which mostly disintegrated later on)...getting better though
3 x 95
3 x 95
2 x 115
2 x 115
2 x 115
1 x 135
1 x 135
did not do last three sets
HOOAH!!

95/115/115/115/125/135/135/135/145

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

Sub 5x5
Paul: 95/95/115/125/125
Jen: 53/63/63/68/73

team tikrit:
mfbunch: 45, 65, 85, 95, 105, 105, 95, 95, 95
shoulder did something funny on the lockout for the second 105, so dropped the weight back and worked on form
joeyd: 45, 65, 85, 95, 105, 105, 105, 135, 135

BW: 165

3x115
2x135
2x155
2x155
1x165
1x185
1x185
1x185
1x205

As the weight went up I had difficulty re-racking... I guess it pays to have bumper plates.

Third WoD (I did Monday's yesterday) and I am sore as hell. So I took it easy:

3-65
2-75
2-80
2-80
1-90
1-90
1-95
1-95
1-95

Too scared to increase the weight. 115 lb 1 reps

As Rxed
Bar Drills
50kg 3
55kg 2
60kg 2
60kg 2
65kg 1
70kg 1
75kg 1,1,1

burgener & xfit warm up then
3x40Kg
2x50
2x50
2x60
1x65
1x65
1x65
1x60
1x60
Finally my bumper plates are in the post (enjoy the workout Mr Postman )

bodyweight 175 lbs
135 x 3
155 x 2
165 x 2
175 x 2
185 x 1 (PR)
195 (failed--i got the fear)
185 x 1
185 x 1
185 x 1

Tommy A.:

8*9*65
1*3*75

JT

9*5*45

We are working on our form... not so great at this stage.

Bodywt: 170 I did 95#x5;125x2;135;2;135x2;145x1;145x1;145x1;145x2;145x2 on the last few sets, I did not have much of a jump. It became more of a push-press. I felt unstable doing the jump part. Like I would drop the bar behind me. So, after feeling bad with the push-jerk, I did some deadlifts. 210x5;245x5;285x3 and 285x3

95-115-135-145-155-135x4 No Form, tech. needs work.

First time with these....
CFWU
Burgener WU

3@95
2@115
2@125
2@135
1@145 felt very strong
2@155 still felt strong though form broke down
3@135 eased back to work on form
10@95 did extra reps a penance for not stricktly following the WOD
All reps done extra slow to make sure I didn't hit the ceiling of my basement. Had to get the weights between the rafters.

65X3, 95X2, 115X2, 135X2, 145, 155, 165, 175(ties pr), 180f

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

Couldn't do any more. Form needs work. More push-press than push-jerk.

Chuck

3/95
2/105, 2/115, 2/125
1/135, 1/145, 1/155, 1/155, 1/135

I dropped the weight down on the last rep to use better technique (i.e. not spreading my legs to wide on the jerk.)

Done after Fat Helen

bw - 85kg

weight for push jerk in kg; cleaned off floor for each set.

55x3
65x2
65x2
75x2
75x1 (more push-press than push-jerk)
55x1
55x1
55x1
55x1

Focused on firing up, and getting under, the last 4 singles. A little toasty after Helen, will try this one again when a little fresher.

Cheers, kempie

First time doing this lift so i my reps and my form were off a little bit.

135X6
135X6
155X5
155X5
165X4
175X3
175X3
175X2
175X2

Bodywieght 205LB

This took me about 11 minutes, did any of you guys time yourselves? Im curious to see how long this should take.

65x3, 75x2, 85x2, 95x2 105x1, 115 failed, 110 failed, 105x1 105x1 105x1 Later sets degenerated into jerk military press. Never done these before, still learning, resolve better results next time.

In Kilos:

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

BW 195
135,145,145,155,165,175,185,185,195.

warmed up with 10 front squats at 115. Then:

115x3, 135x2, 155x2, 165x2, 175x1, 185 Fail (went to split jerk and got it), 185x1 (with split jerk again), ran out of time before the last rep. Still nice to get to almost BW with a feet fixed push jerk.

CFWU x 3
95 x 3
105 x 2
115 x 2
125 x 2
135
145
155
165 fail
150
145

cfwux 2
Push Jerks
3-95
2-135
2-155
2-165
1,1,1,- 95
1-115
1-125

3@135
2@145/155/165
1@170/175/180/185 (fail once then sucess).
personal best finished w/3@135

65x3
85x2
85x2
95x2
95x1
105x1
105x1
110x1
115x1
115x1

Finished at 155lbs. PR by 20#, Hahah! Finally got bodyweight overhead, plus 15! I feel like a god.

First post to comments!
I feel like I can actually post now and not be too embarassed. 5 weeks of CrossFit so far.
BW 190

3x65
2x75
2x85
2x90
1x95
1x105
1x110
1x115
1x120
added 10 reps of OHS w/broom handle after each set for practice.

135,140,145,150,155,160,165,170,175(PR)

Rest day

cfwux2

135x3
140x2
145x4 (no idea -- i think ptp is too ingrained. i caught myself at 4 wondering wtf)
150x2
155x1 fail (bad focus -> bad form -> idiot)
145x1
150x1
150x1
150x1
150x1

15 minutes of high-speed shadowboxing.

135x3 155x3
165x2,175x2,185x2
190x1,195x1,200x1,175x1,175x1
bwt 237

135 x 3
155 x 2 x 3
165,170,155,155,155

95x3
105x2
105x2
115x1
115x1
115x1
125x1
125x1
nervous to do more without spotter. Can't throw weights in my gym. Ran 45min. on the treadmill, 8;15/mile.

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

did this after Helen. First time doing Push jerks, so I really tried to focus on technique..

3 x 95 lbs
2 x 115
2 x 135
2 x 155
1 x 165 (more pushpress than jerk)
1 x 165
1 x 165
1 x 165
1 x 115

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

I was scared to go any higher. Not sure how to fail on one of these except by dropping the weight on the floor. I don't think that would go over so well at my gym.

executed on 23 MAR 06

3 x CFWU as RXed

135 x 3
145 x 2
155 x 2
165 x 2
170
175
170
135
135

bw = 180

4 Mile Training Run
Then WOD
115 X 3
125 X 2
135 X 2
135 X 2
145 X 1
145 X 1
145 X 1
155 X 1
145 X 1

CFWU x 1
Burgener WU
3 x 125
2 x 135
2 x 150
2 x 160
175 F
175
180 PR
190 Fail, Fail, Fail (OK, I get it... this is too much!)
165
165
Finish w 3 x 20 second hanging tuck sits

3 x 50kg,50kg
2 x 55kg,55kg,55kg
1 x 60kg,65kg,70kg(PR)

BW = 175 lbs

3 x 95 lbs
3 x 115
3 x 135
2 x 145
1 x 155
1 x 150
1 x 150
1 x 150
1 x 150

BW = 158 lbs

3 x 95 lbs
2 x 135
2 x 155
2 x 175
1 x 185
1 x 195
1 x 205 (old PR)
1 x 215 (missed this 3 times)

Very annoying, I felt good and thought I had 215 in me. First miss was very close . . . should have gone straight to 215 from 185.

Had to clean from floor; squat clean until 165 then power.

130x3, 145x2, 155x2, 165x2, 175, 185, 195 (tied PR from squat rack), 205F
205F (bad rack from clean), 195, 165 squat clean

Followed by Helen w/20# vest; 9:49

Sub'd 2 min of tabata plyo/bag and 55# db for kb

The really good news was how light the db felt after PJ

CFWUx3

BW 157
95,115,135,135,145,155f,145,155,155

Decided to take today as rest day. Didn't feel comfortable doing this one myself. Think I'll wait till I can get with someone about my form.

Worked up to 85#. Finally got the form right on this.

Ran 4 miles instead

Steve Sabina
3 55 45
2 65 55
2 75 65
2 75 75
1 95 85
1 105 85
1 105 85
1 105 85
1 105 85

looks like a sweeeeeeet day of Underground training!!

right on!

--z--

forgot to post on time.

cfwu x 3

3x95
2x115
2x125
2x135
1x135
1x145
1x155
1x165
1x175

145x3,155x2,165x2,175x2,195x1,205x1,215x1,225x1,235f

Cf WUx3

BW:145

all done with a pair of Dumbells :

50x3,50x2,55x2,55x2,60x1,60x1,60x1,60x1,60x1

CFWU - pullups (still recovering from callus tears)
3 x 115
3 x 125
2 x 135
2 x 135
2 x 145
1 x 155
1 x 155
1 x 165
1 x 165
1 x 175
1 x 175

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

3 @ 135
2 @ 155
2 @ 155
2 @ 155
1 @ 165 x 5

Team Emerald Coast

Nick
3x65,2x75,2x85,2x95,1x115,1x115,1x115,1x115,1x115
Jacob
3x65,2x75,2x85,2x80,1x85,1x80,1x80,1x80,1x80
Anabel
3x15,2x20,2x25,2x30,1x35,1x35,1x35,1x35,1x35
Joey
3x80,2x90,2x100,2x105,1x115,1x125,1x135,1x155,1x160

we worked on form mostly and didn't have a rack to work from (yet anyway)

135x3
155x2
175x2
185x2
195x1
205x1
215x1
215x1
215x1

135x3, 155x2x3, 165, 175, 185, 185(f), 165
bw=155

3x115, 2x120, 2x125, 2x130, 135, 140, 145, 150 (failed), 145.

3 - 155
2 - 175
2 - 185
2 - 195
1 - 205 (failed)
1 - 195
1 - 195
1 - 195

Abraham Lincoln Crossfit

Tom
135, 145, 155, 165, 170, 175, 185 (fail), 175, 180