Love the power clean!

Nice work Chris!

Great pic, Chris - keep up the awesome work!

Anybody in the Ft. Walton Beach area? I'll be in town for the next couple of weeks.

Chris,
Great job just stepping into the ring and laying it on the line...winning is just a reflection of the hard work, perserverance, and skill that you put in BEFORE you got there.

what is difference between clean and power clean?

Steve #5
The default clean is a squat clean, meaning we drop into a full squat as we catch the bar. A power clean is a sort of 1/4 squat or dip at the knees, but not a full squat. Other than that they are pretty much the same, I think.

P.S. I love power cleans!

I'm still pretty new to this stuff. When you guys are doing these are you going for your max 3 rep weight? Or are you using a weight that will allow you to blow through this as fast as you can?

josh #8

max weights for all reps

Congratulations, Chris--and that's a really nice mouse you got there. too.

a good shiner makes a good fight. it used to be that my energy went down after every round. its wierd, but i felt my best in the third round and i think i would have peaked in the fourth. i'd say thats a good advantage over my opponents. now all i need is to be able to do 10 one arm pull ups right?

Hey guys, kinda new here, could some one explain what 3-3-3-2-2 etc means?

#12 steve,

you do 3 reps for your max weight, rest, then either increase the weight or keep it the same if you already know where youre at. perform 3 more reps, and so on until you complete all seven sets. your rest will vary based on your ability level, so for some it will be one minute, for other more experienced individuals it will sometimes be upwards of 3 minutes. This is to get the heart rate back down and allow for adequet recovery. hope this helps!

85x3
95x3
105x2
110x2
115x2
120x2
125x2
130x miss, miss

Nice work Chris. Congrats on the championship.

More of a form, flexibility, practice day for me.

worked up from the bar to 115lbs, ~3reps at each

Dropped down to 65lbs after the 115lbs load came crashing down onto my collarbone during the catch

65lbs x 5, 4 sets

Wrist and finger flexiblity feels a little better. Definitely found the rythym.

did all my reps to full squat depth.

Great job Chris! See you at the next sub league in Portland!

Man, my legs are killing me from "Murph" last night, and my chest and shoulders are now killing me from a combo of Murph and todays HSPUs. These power cleans are going to suck tomorrow. Oh well gotta suck it up.

Great job Chris, I fight too and love to see someone who works hard and has it pay off! keep up the good work, see you in the UFC!

~The Titan

Gonna post here - since I did power cleans, but I did a different scheme.

Power clean 3-2-2-2-2-1-1-1-1-1

75# x3
75# x2
75# x2
85# x2
85# x2
85# x1
90# x1
90# x1
95# x1
100# x1 (PR)

Push Jerked the 85# single and a 90# single.

Attempted to split jerk the 100 but couldn't get all the way up. Let it down safely.

3@135
3@145
3@155
2@165
2@175
2@185
2@185

Well, since I am a little behind, I did the Murph for the first time ever from a few days ago today (44 mins, pathetic I know). Wow, for some reason it didnt look all that daunting, but god I'm finally starting to come back to life. I couldnt feel my legs during that last mile. In a bit of hip pain here for some reason, but will try to do today's WOD later tonight.

Schapm #6- thanks for the help

BW 145
3x95#
3x115#
3x135#
2x145#
2x155#
2x155#
2x155#

So-so focus this morning.

BW: 171
CFWU x 3
WOD
3@135
3@145
3@155
2@165
2@175
2@185
Went back to 135 and did 4 more sets of 2 for practice on my form.

Hello everyone!

I feel like I am re-learning all the olympic lifts this felt really comfortable although not where I wanted to be in terms of weight I was happy with the form. I only failed one and this was due to concentrating too heavily on what I was doing as I found it easy to lift the same weight in the last round.

Weight in KG

40x3
45x3
50x3
55x2
60x2
65x2(1 fail)
65x2
Forgot about this round shame as i could have pushed up to 70.

PB = 65kg (with my improved technique)

London Crossfitter!

Taking a much needed rest day today. Did heavy squat cleans with Michael Ledney last night following a tangle with Helen.

3-95
2-115
2-135
2-145
1-155
1-165
1-175
1-185
1-195 (missed twice)

BW: 161

3: 95
3: 105
3: 115
2: 125
2: 135
2: 145
2: 160

3-95lb
3-115lb
3-135lb
2-155lb
Tried 185lb (failed)
2-155lb
2-165lb
2-165lb

I'm finally starting to get better at this

Way to go Chris!
Sarge, that sure looks like a CIB you're wearing.

The two words "Cross" and "Fit" havn't found there way together in my web browser in well over a year. After over 14 months of allowing myself to be pulled apart by the erosions of lazy, smoke, and drink. However, today those two words just so happend to fall in place...and I saw Power Cleans. I smiled. This made me happy to see. I went outside, slowly creaked open the barn doors, and there they were. Waiting for me just I had left them. My beautiful plates...sitting right next to my ambition. Long story short...
3x65
3x65
3x95
3x95
3x115
2x135
couldnt get 155 (body weight)

3 x ea. 95/105/115
2 x ea. 125/135/145/150

CFWU x 1
BW - 185
135x3
135x3
135x3
145x2
155x2
165x2
175 - failed
135x2
cfwux1

bw = 165

115 x3
135 x3
155 x2
185 x2
185 x2
190 x2

First time doing this workout and had a quick question.

When doing Power Cleans, do you start each rep from the floor or are they hang cleans (not sure if that is the right terminology, I mean do you just lower the bar to your thighs then clean it)?

I feel much better with the power cleans than the squat cleans.

BW 165#
95# x 3
115# x 3
135# x3
145# x 2
155# x 2
165# x 2 (pr)
115# x 10

BW=200

155 x 3
165 x 3
165 x 3
165 x 2
185 x 2
165 x 2
165 x 2

Hooray for a shorter workout today...

#35 Ross
Start each rep from the floor.

Ross #35
Start from the floor. And yes, Hang Clean is the correct terminology for the other move you described. Good luck!

Never really done much lifting before, and definitely not Olympic lifts. I think I'll start off with some low weight so I don't hurt myself. I am glad that I have a bar at home though, I can't imagine how goofy I would feel trying this for the first time at a gym.

I screwed up the rep count. Everyone did 3-3-2-2-2-2-2. I'll let myself slide on the one missed rep.

Carol (60 y/o):
Rounds of 8" box jumps, 30# BB deadlift, pause, into high pull (done to rep #s above)

Garrett:
Oops, I did hang power cleans. Oh well.
As Rx'd:
111
131
155 x 5 sets of 2

I believe the last time I did power cleans right I only did 95# for singles. So, this is significantly more :-). I forgive myself.

3xCFWU

45,55,60,65,70,70,65

Started with 135#'s and worked up to 205#'s.

Fouled at 205 and went down to 185#'s. That's ten more than I did last time.

I like those alot more than squat cleans!

-Dennis

A while back i read a post on the message board about a workout designed to imrpove your pull ups. I think it was called "armstrong", but i can't seem to fing it. Do any of you guys have a link to it? Or any other workouts that i could do to improve my pull ups?

THanks

First time doing power cleans. Unfamiliar with weight range and wanted to concentrate on form, so this was my first shot. Like the excercise!

BW= 170#
95# x 3
105# x 3
115# x 3
125# x 2
130# x 2
135# x 2
135# x 2

3/95
3/135
3/155
3/175
2/185
2/185
2/185 1/f
2/175
Front squats 3/175, 5/155, 7/135

The difference between 185 and 175 was night and day. Had to move my legs out to get 185. Guess I need form work.

CFWUx3

BW=165

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

Hey Everyone! I'm new to crossfit--just started a little over a week ago and already I see a difference. Mainly in my new addictive personality that lives for the next workout. :)However, as a female I'm a bit concerned that I'm going to bulk up. Ladies??? Any info regarding your own personal results would be great. Thanks!
Janet

Ian! C'mon! My favorite part of crossfit (okay, not my favorite but close) is having everyone at the gym look at me like I'm a freak.

I was doing Murph this week and sweating like crazy and people looked at me like I was nutz. However, 2 people asked me what I was doing and then asked for the website.

Row 2K

Furey-style neck bridge for 2min

145x3
155x3
155x3
165x2
175x2
180x2
185x2
205(failed)
190x1

A week or so into the crossfit WOD. I'm a competitive judoka and already feel stronger on the mat. BW 81kg

All weights in kg:

55 x 3
60 x 3
65 x 3
70 x 2
70 x 2
74 x 2
74 x 1 & 1 fail

UK crossfit

Ian (msg 40) I feel the same way, but I dont have a bar at home. Im gunna go to my schools gym and try this, and I know im gunna look goofy. I've never done a lift like this in my life and I think thats exactly why I need to do it. I'll post back later with results.

last set 2@ 120 * new pr
tried 125, failed

last set 235.
Finished with clean pulls.

95 x 3
135 x 3
155 x 3
195 x 2
205 x 2
215 x 2
220 x 1 (failed on 2nd)
220 x 1 (failed on 2nd)
185 x 5 x 2

Day behind. Posted ystd's WOD this AM on ystd comments.

17:02

Smith Machine HSPU
"Knee-up" Pull-Ups (first founds through 7 unassisted for first time!)
Need to graduate to HSPU against wall; need to continue to sacrifice time for technique as I move towards "as Rx'ed", the Holy Grail!

51 y/o 150 lbs. 2nd wk. CF

Never done olympic lifts. Had no idea how much athleticism they require. Am going to work hard to improve form, balance and timing. As you can see, I had no idea where to start or what my max is.

3x85
3x95
3x105
2x115
2x115
2x120
2x125

Qustion for those in the know. Where along the weight range is it best to work on form? Is light best because you don't have to struggle with the weight or perhaps is heavier better because it requires good form, or am I not thinking about it correctly?

2 Hrs Gymnastics.

Couple of hours later, WOD, messed up on reps.

BWT 73ish KG's

46 x3
56 x3
61 x3
66 x3
70 x2
72 x2

Hoping to really improve my explosive lifts this year as progress has sucked! Access to an oly bar and bumpers would help.

Hi all,
Energy dissipation due to
{Press (from the floor) 100#'sx8; Squatx40; Barbell Row 100#'sx12; and Z-sit (on chair) :15}x8.
Intensity: moderate.
Duration: 18:36.
PCJ tomorrow...

95x3
105x3
115x3
135x2
145x2
155x2 (miss one)
145x2

I noticed that a false grip on the bar allowed for a better recovery at the top of the clean, plus reduced stress on my left shoulder.

Today's workout really exposed my recent loss in power. Feeling better overall however.

92kg BW

in Kgs
110x3
120x3
120x3
130x2
130x2
120x2
120x2

CFWU x3

took two days offf so did Grace first at 95lbs 8:21

then
115lbx3, 3, 3
135lbs x2, 2, 2, 2

Charles #57

Develop your form light, add weight later. Many people learn and practice squat cleans with a broomstick, PVC pipe, or an empty bar. Believe that you can get a tremendous workout squat cleaning or squat snatching a piece of PVC. You're spot on regarding the athletic demand and commitment of these exercises; they require and develop strength, balance, speed, flexibility, metabolic effort, mental commitment to name a few. Plus, they're fun to do !

Started crossfit training with murph on wednesday and man this stuff is awesome!!! Although after today's workout i officially feel as though ive been hit by a train.

bodywight 170
85 -3
145-3
155-3
175-2
175-2
175-2
175-miss
175-2

first time doing lifts like this. I'm excited about learning correct form and explosive power like this!
Used weight I was comfortable with to practice technique:
85 -3
105-3
115-3
135-3
115-3
115-3
The demo video was a great help. Lov'n Crossfit!
-Jeff

bw-167
3x115
3x135
3x155
2x165
2x175 2nd missed
2x165
2x175

Aside from deadlifts, this is the first time I've felt comfortable with the movement for a OL, to the point where I found my limit, had a miss on a higher weight, dropped the weight back down and finished it off. Could I be. . (gulp) making progress?

3 ea: 95, 115, 135
2 ea: 135, 135, 155, 175 (miss), 155

Ran 1.25 mile on the treadmill at 7.5 mph afterward.

Have a great weekend everyone.

Coming of a "weak" of rest for shoulder injury.

BW 192lbs

3 x 135lbs
3 x 145lbs
3 x 155lbs
2 x 165lbs (failed both attempts)
2 x 160lbs
2 x 160lbs
2 x 160lbs

Since they were introduced to me I cannot resist thowing in a few inverse burpees following a workout....

Another weak day. I don't like power cleans much.

135 x3
155 x3
175 x3 reset grip between reps, almost a squat clean, very ugly
165 x2 reset grip, caught a bit above parallel
155 x2
135 x2
135 x2

Even more humbling, the S&C coach for the football team was on the platform next to me doing 300# hang-power cleans for sets of 3.

At least I didn't use straps...

easy 1 mile to loosen up.

Alex #63

Thanks.

3/3 cfwu
BW= 80 kg

All wts in KG
3 x 60
3 x 70
3 x 75
2 x 80
2 x 90 (pr)
2 x 95 (pr)
2 x 102.5 (fail, fail, fail) Just ran out of steam and decided better to leave before I hurt myself.

Mad at the time, proud in retrospect. These were all strong power cleans. Bodes well for squat cleans, I think (and maybe some pr's?)

3rd day of crossfit. First time in my life doing any sort of lift like this. I thought I would feel goofy in my college gym doing these but I really didn't. Had no idea how to do these before hand, refered to the online video to see correct form, im sure I could use alot of work on that. Had no idea where to start the weight so I started with only the bar and worked my way up until I felt bad form (ie used my back to much right?)
BW 140
All lifts done with 95, tried 100 pounds and didn't feel safe doing it? Is this good for my first time? any feedback would be great

P.S. three days into CF and im loving it! I feel stronger already, well not yet more like a bowl of jello but thats the starting point right?

Tried it with a real light weight (only 50 + bar) to try and get form without injury. Went pretty well, threw in some pull-ups to make up for an admittedly easy power clean portion.

BW = 156

CFWU x 3
3 x 95
3 x 115
3 x 135
2 x 155
2 x 175
1 x 185
1 x 205 (new PR, but missed)
1 x 205 (GOT IT!!)
3 x 185 (so stoked, I did a triple)
5 x 135 + jerk

finished with L-pulls and inverted burpees with 25-lb plate

cfwu x 2, then

45kgx3
50x3
55x3
60x2
65x2
65x2
65x2

still far from comfortable with my form on these

Hmmm . . . didn't notice that we were supposed to do doubles the whole way. I'm still stoked about a new PR, though, even if it was for a single.

CFWUx3

Power Cleans:
65#x3
85#x3
105#x3
125#x2
145#x2 (pass (pr),fail)
145#x2 (fail, fail)
135#x2

The friend I was lifting with noticed that on my 145# lifts I was back away from the bar prior to my first pull. When I stepped back up on the last set and got over the bar, the 135# went up much easier. I'll have to remember that next time. The 145# I got on the first rep is a 20# pr.

noon - 133,143,153,158,163,168,173 (started too low, full squat catch)
10K row in am

Is the power clean one continuous motion from the floor to your shoulders or is there a pause after the deadlift phase? New to this exercise...Thanks!

this is my first time doing these. form was a bit shaky and I went a bit too heavy.
155 lbs.
135x3
145x3
155x3
165x2
175x1 (almost fell over)
165x1 4x's
I thought I was in good shape until trying these workouts. I am hooked on this, forget the conventional gym workout. "CROSS FIT FOR LIFE!!"

1 1/2 hrs. tennis for warmup
125x3,130x3,140x3,150x2,157x2,162x2PR,157x2

Did Helen today instead b/c Crossfit Plano closed do to affiliates seminar at HQ:

as Rx'd 9:17 (PR by 43 sec)

Crossfit Plano

One more note. Had blood pressure checked yesterday:
108/68

When I started Crossfit 1 1/2 months ago it was:
120/78

Anyone else seen results like this?

Huff #79
One continuous motion. This is a very quick and explosive move. I recommend you study the video and practice with an unweighted bar before attempting this.

Creamed by Kempie in Hyde Park today.
5 rounds:
10 Burpees
200 yards
5 Pull ups
5 Levers
13:55

First post. Worked up to 95# one handed power clean.One handed due to grade 3 ac shoulder seperation 9 days ago. Age 46, 172#s. Started crossfit 2 months ago.Any help with ac joint seperation apreciated. Love you guys

cfwux2
power clean
3-3-2-2-2-2-2
110-135-145-155-165-175-185(fail) 155
135x10

Man did i love that workout..i havent done power cleans in like 4 months, and i shattered my old record which was only 155..this weight today was
B.W.-159
3-135
3-140
3-145
2-155
2-165
2-175 (my last rep wasnt pretty, so i was nervous going up to 185)
180-2
finished with some cable crunches, leg raises, and knee ups!

#83

I had my blood pressure checked today also..
130/90
My doc wants me to start taking lotrel..I had it checked on tuesday and it was 120/80

Start of 3rd month Crossfitting. This week kicked my butt. Did Sun on Mon then Mon on Tues and followed the rest for Wed - Fri. Had to scaled back on Murph but still sore from that one.

BWT 216
CFWUx3
135x3
145x3
155x3
165x2 (PR)
175x2 (PR)
185x3 (PR) (pass, fail, pass)
195x2 (PR) (pass, fail)

95x3
105x3
115x3
125x2
135x2
145x2
150x2

62yo 175 lbs 14%bf

cfwu as rx

wod as rx
3x70
3x80
3x90
2x100
2x110
2x120
2x130

This was my first time doing this routine. I practiced on form. It was way to easy on the front end. I will up the weight next time.

Time 7.22

Finished with a workout of tri/bi arms and 1 mile run on a treadmill.

Feel great.

age 40
bwt 198

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

95x3
115x3
135x3 fail on #3
135x2
135x2 fail on #2
125x2
125x2

Form seems poor. I kinda muscle it up. Bought Starting Strength and will be going over the cleans (and everything else! that book is fantastic).

did cleans yesterday evening after the morning workout - i cant do the handstand push-ups so i did push-ups with elevated feet... felt i should get some shoulders in to make up for that.

did a version of "fight gone bad" rather than do cleans again - no rowing machine so subed jump rope. the first time i have done a circuit like that.....what an a*% kicker!!! dripping sweat and finished off with some abs.....working on that "hollow rock"

still sore from all the pull-ups yesterday.......2nd week of Cross Fit!

WOD as rx,d
3- 60kg
3- 70kg
3- 80kg
2- 90kg
2- 100kg
2- 105kg
2- 110kg
This week was a tough one looking forward to a rest day. Going to start with the 18 pack of Coors Light for time and adjust from there.

3x95
3x115
3x135
2x155
2x165
2x185
2x195 (pass,fail)
Back down to 135 for 5 more.

Here is a quick question for all of you..when you do the sets of 3 and 2...do u reload (like stand up and get back down in form?)after each rep or do you drop and immediately do the next rep?

#48 What's wrong with a little muscle? Look at the photos of some of the superstars of CrossFit: Annie, Eva, etc. I think most of us would kill for bodies like theirs. Stong and feminine. Personally I've been thrilled with seeing my lats spread and my shoulders widen. I don't think it's going to make you look manish at all, if that's your worry.

Looking forward to the cleans. Recently joined a second gym/martial arts studio and this one has an olympic platform and bumper plates! Woohoo!

3x95
3x115
2x135
2x145
2x155
2x165 (2nd rep jumped wide)
2x165

finished with some light squat cleans and snatch balances

135
155
185
185
195
205
205

Started with 10 min of jumping rope, CFWUx2
3/135
3/135
3/135
2/155
2/175
2/185 missed both
2/155

I think I'm getting better at this, but I think I need someone to help me with form. How bout it JeffT?

Janet,
I ditto what Ellen said(#99). Just look at Annie, Nicole, and Eva. They are solid, lean, sculpted, strong and beautiful! (And very nice, by the way) I wouldn't worry about getting "bulky", but you will definately get stronger and healthier!
Welcome Janet!

Well paint my butt red and call me a baboon! It took me 3-4 months to break the power-clean habit. Now I HAVE to do it? Anyhoo:
BW 165
135x3
145x3
155x3
165x2
175x1 (failed on 2nd)
175x2
180x1 (failed on 2nd)
I SO wanted to squat under these!

I see a few comments on how much weight to use if you are just starting out. Also a few questions about movement technique. Olympic Style Weightlifting for the Beginner and Intermediate Weightlifter by Jim Schmitz is a good "nuts and bolts" reference that includes guidelines for beginning intensity levels based on the lifters bodyweight as well as technique for the various oly lifts.
ChrisM asked me to define mentally stable a couple of days ago. Without getting too serious, here goes.
Mental stability is actually the perception (of a group) of an individual's conformity of thought process, attitude, and morality within the group. If an individual's thought processes, attitudes etc. are inconsistent/erratic, or fall to far outside the norms of the group, then that individual will be considered less than stable.
In other words, it's subjective,in the eye of the beholder(s). For example, I spent 12yrs jumping out of planes, blowing shtuff up, climbing mountains, rappelling, sweating, freezing, cold, blistered, hungry, loving it. Now I work in a Physical Therapy clinic. By default I am going to be considered well outside the norms of my group and therefore labeled "a little unstable".
Great weekend to all............JM

27 y/o 170 lb 5’10” approx 12% bf
Bergener Warm Up
Power clean
45lbs x 5
65lbs x 3
95lbs x 3-3-2-2-2-2
Two minute rests between sets. First time using more than the bar for this exercise. Also first time doing hook grip, I was tending to latch onto my thumb with my middle finger, is that ok or is it supposed to be your index finger?

#48 - there's an old saying from bodybuilding:

You only get as big as you eat.

The lifting will make you strong, but if you're not eating enough to gain weight, you're not going to get big. And it takes a LONG time to actually get BIG! There are guys who eat sides of beef and lift absurdly heavy things who never get really big - don't worry that a few lifts will somehow turn you into She-Hulk:)

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

I loved not having to squat all the way down.

Workouts have been a little inconsistent lately,for various reasons.
Today was a bonus.

225-230-235
240-240-240-245

Steveo

135 x 3
135 x 3
135 x 3
145 x 2
145 x 2
135 x 2
135 x 2

Back is still a little ginger after Monday's injury. I love cleans, but I'm not particularly strong with that exercise yet.

Did yesterday's WOD today as well - 16:08.

it's sad when im happy to see power days in the workout, it spells mild relief form the near puking i normally encounter. Been having some bicep tendinitis, been doing Xfit for three weeks, and i think all the pull ups etc. have bothered it a bit, but here it is:

set:
1-95lbs
2-95lbs
3-7-135lbs

went kind of light but good workout for being at the station.

Anthony (BW=180)
95x3
135x3
145x3
155x2
165x2
175x2
185x2 (PR?)
195x2 (PR?)

Jodi (BW=110)
25x3
45x3
62x3
67x2
72x2
77x2
82x2
87x2
92x2 (PR)
97x1 (PR)
102x1 (PR)
107x1 (PR)
112xf

135x3
160x3
180x3
190x3
200x3

115x3
135x3
155x3
165x2
175X2
185x1 and miss
185x1 and miss
185x1
BW at 155.

Love the Power Cleans
100x3
100x3
100x3
100x2
100x2
100x2
100x2
100x2

Worked out at home and I only have 100 lbs of weight here.

3*145
3*155
3*165
2*175
2*185
2*195
2*205 f,f,f,f failed 1st attempt 4 times. Must be the 200lb psych barrier.

bw: 185

3x135
3x155
3x175
2x185
2x190
2x195 (failed both)
2x195 (PR)

B/W 215 32 yr old male

185x3
195x3
195x3
205x2
205x2 fail 2
205x2 fail both down 10 195
195x2

abs are killing me from the L-pull ups yesterday

CFWU x1, 2 laps on tread at 8.5mph

95x3
105x3
125x3
135x2
145x2 (1 slipped)
145x2
155x2 (tough)

10 L-pullups and 7:09 mile after WOD
First day doing power cleans, kept weight low to save back. Should probably start at around 145 next time

BW=195

135x3
155x3
185x2
185x2
185x2
185x2
205x1

50 mile ride, then
95x3
105x3
115x3
125x2
135x2
145x2
135x2 backed down to save shoulder for another day

bwt 235 all weights in lbs
155x3
165x3
175x3
185x2
190x2
195x2
200x2
205x1
210x1
215x1
220 Failed all attempts

3x 95, 115. 125
4 x 2 x 135

Murph, :56::17 with body armor. Still slow as molasses, but almost :05 better than last time.

95x3
115x3
135x2
155x2
175 f,fail If form was better maybe could have done it?
165x2
165x2
165x2
I need alot of practice with these plus I think my form was terrible.

95*3
105*3
125*3
135 (PR), 135 (fail)
125*2
125*2
130*2

bw: 180

135-155-185-195-205ff-185-185

#116, I agree, must be the 200# phyche barrier.

I am pretty new to all of this, if I dont know how to do a power clean what is a good substitute?

40kg x3
50kg x3
50kg x3
60kg x2
70kg x2 (got 1 up, fail on 2nd)
60kg x2
65kg x2

My timing was way off. Hopefully I can get that down again.

age=31
bwt 240

205x3
225x3
225x3
225x2
225x2
225x2
230x2
Fourth cross fit, first time to post. Totally drank the cool-aid. Extensive sport background years ago morphed into body building. Feels good to stress the entire body once again. Fire station guys are sipping the cool-aid with me.

BW 185
CFWU x 3
115 x 3
125 x 3
125 x 3
135 x 2
135 x 2
145 x 2
145 x 2

- Still green when it comes to O-lifts, but I'm definitely feeling more comfortable with this movement and am able to do more weight.
- First time going through 3 straight WOD and my upper body is feeling it. Tomorrow will be a true rest day for me...don't plan on doing anything!

Felt great for a first time with this excercise.

Cross Fit warm up 3X

Worked on technique with 45 lb bar for 15 reps.

85lbs x 3
115 x 3
135 x 3
135 x 2
145 x 2
155 x 2
155 x 2

Finished with 1 mile run on treadmil at 7mph.

Felt weak today.

50K
60K
60K
70K failed on number 2
70K barely got number 2 up
60K
60K

Dan - bwt 250#, age - 37

Power Cleans from floor:
135# x 3
145# x 3
155# x 3
165# x 2
170# miss/miss (ouch on wrist - have to get a real Oly bar, old power bar + poor form = trouble)
155# x 2
155# x 2
155# x 2

Tauria:

Power Cleans from floor:
45# x 3
50# x 3
55# x 3
60# x 2
60# x 2
60# x 2
60# x 2

Enjoyed the WOD. Happy day!

135#x3
185#x3
205#x3
225#x2x4

135 x 3
135 x 3
135 x 3
155 x 2
155 x 2
155 x 2
155 x 2

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

Form issues: as the weight went up my arms started to pull too early on the last few lifts.
I think I like focusing on full squats more because it feels more like a complete movement.

WOD @ 272#'s

3x3@225, 2x2@245, 1x2@255, 255(f), 1x2@225

Finished with 3000m Row in 11:10 (AHR=156). PR by 45 sec.

155x3
165x3
175x3
185x2
195x2
205x2
215x2
1 min rest between sets.
Felt good today. Slowly approaching my goal of 225.

BW ~ 165
115 x 3
125 x 3
135 x 3
145 x 2
165 x 1, then failed twice
155 x 2
155 x 2
165 x 2 (almost dumped the second rep)

135
140
145
150
165 (then got greedy)
185 (missed twice)
Felt great. I'm amazed at the progress I've made with these lifts. Crossfit is the real deal!

145 x 3
155 x 3
165 x 3
175 x 2
185 x 2
185 x 2
195 x 1 (missed 2)
135 x 5 (form)

doggy WOD
how many rounds in 40 minutes:
dog chewing runners
man kicking dog
2 minute rest
dog chewing runners
man kicking dog

power cleans

in kilos

60x3
73.5x3
78x3
80x2
84x2
90x1
80x2

3x115
3x125
3x135
2x145
2x145
2x155 (1 miss, pr)
2x145

CF warm up X 3
135X3
155X3
155X3
185X2
185X2
185X2
185X2
205X1
205X1

Form was a little shaky, major improvement since last time. Forget to check start time but i think it was around 13-15 minutes

135/3
145/3
155/3
165/2
175/2
185/2 (PR)
190/+1 (PR) -1

BW = 195, age = 48

135 x 3, 155 x 3, 175 x 3, 185 x 2, 195 x 2, 205 x 1- failed on 2nd rep, 205 x 1- failed on 2nd rep.

145x3
145x3
145x3
155x2
155x2
155x2
155x2

135,135,135,135,165,185,195(fail),195(fail),195* squat clean on last rep.
*=new PR. Really psyched myself out. The pull was there, just weenied-out when it came time to go down and get it.

As RXed.

95#-115#-135#-155#-175#(PR)-185#(PR)-175#

New PR by 15#, up from 170# on 2005-11-24.

Failed on the second rep of both the 185# and last 175#, but got the rep on the third attempt for both.

Still bending arms early. Need to work more on form with wooden dowel.

Catch on the heavy weights was pretty ugly (wide legs).

Ooops. Did 3,2,2,2,1,1,1,1,1

warmup 1: 4 hrs at the Boston Rock Gym; first time indoor climbing. Fun.
warmup 2:
light deadlifts 3x12
double kb clean & press 26s x10, 35s x6x5
windmills: 18x3/3, 3/3, 5/5; 26x5/5 First time in months my shoulder could do that.

PCs: 75x3 85x3 95x3 105x2 110x2 115x2 120x miss x3

murph: 37:25 Wednesday 041906
15:30 for 042006 done today

Power Clean 135,135, 155, 165, 175 X 5

As RXed
135lbs-135lbs-135lbs-155lbs-155lbs-155lbs-155lbs

This was my third cf workout. The last two (Wed. and Thu.) were so intense for me, but today I felt fine. It took 20 min. for me to do the 7 sets. I did stay light to practice the technique of the movement since it was new to me, but should I give myself less rest between sets or was this workout meant to be less intense?
Thanks for the help. I love the workouts!!!

as RX'd:

3-135
3-155
3-165
2-175
2-185
2-miss 195, 2-185
2-185

bw=165

I know I said I wasn't going to do any lower body stuff till my knee was better, but.... I LOVE CLEANS! Decided to do them, but modified. Went w/Hanging Power Cleans instead. Went really lite, but still left w/a sore knee. Oh well.

Burgener Warm-up
WOD 95-115-135-155-165-165-135

1000yds swim(freestyle)

Get some, Go again!

Huff-
These are Oly-lift days. Designed to build explosive strength. You want to take as much time between rds as needed. But not enough to lose concentration. A good rule of thumb is about 3 minutes. I usually just take as long as it takes me to change the weight and go through the lift in my head.

Get some, Go again!

155 x 3
175 x 3
195 x 3
205 x 2
205 x 2
205 x 2
225 x 2 (failed)
205 x 3

then i completed the front squats for max load wod since i missed it

185, 205, 225, 225, 245, 245, 255, 225 x 3
my clavical is killing me

3xCFWU

3x
65,95,105
2x
105,110,115,115

First time on this exercise, time mostly spent on getting used to the movement. Looking forward to doing some real weight next time.

3x125
3x135
2x145
2x155
2x160
2x165
1x170
BW = 165

185 bw

3 x 155 x 3
2 x 165
2 x 175
2 x 185
2 x 190 (pass, fail)
1 x 190 (fail)

20 pull ups for not getting the last rep at 190

135,145,145,155,165,165,170

Power Clean:

127 x 3
137 x 3
147 x 3
157 x 2
162 x 2 (failed 2nd rep)
167 x 1
157 x 1

125
145
175
175
175
175
175

Chris:
PR at 185

Julie:
PR at 55

*************************************************
3x 95
3x 115
3x 135
2x 155
2x 160
2x 165
2x 170/PR

Ohh Rah

BW 140#
95/115/135(1x)/105/115(1x)/105/105
Warmed up with some tire flips and bar cleans.

3-145
3-157
3-167
2-175
2-185 pb
2-195 pb
2-201 pb

bw 195
44 yr
20min row
3x95
3x115
3x135
155 failed
2x135
2x145
2x145
2x135
95# FRONT SQUAT A2A 5X3

3x45,55,65, 2x75, 85, 95, 105PR

135
185
195
195
205
205
210
215
as rx'd

Matthew culminating in 80kg (PR) and George 62.5kg (PR). For my part, still unable to squat sufficiently deeply to catch the bar. For George's part, not getting enough power off the floor.

L-sits, George able to get his feet of the floor for the first time, Matthew 19 seconds.

Knees to elbows, both 17, (PR) for George.

3 - 115
3 - 115
3 - 135
2 - 135
2 - 135
2 - 145
2 - 155

Have a nice day off, all.

first time at this...
BW 182

warm up
95x10
115x5
115x5
WOD
155x3
155x3
155x3
165x2
165x2
165x2
175xfail
165x2

bw 86
60 3
70 3
80 3
902
95 fail twice
90 fail
80 2
front squat 80 2

3 x 115
3 x 135
3 x 155
2 x 175
2 x 185
failed 195
2 x 175
2 x 155

3x135
3x145
3x155
2x165
1x175 (failed rep 2)
failed 185
2x165

At first, it was hard not to instinctively dip down into squat cleans. Then, I just couldn't muster up enough upward drive to get the heavy lifts. I think this has revealed that my squat cleans have been much more legs than I thought. Felt like I should've done better, but my form (especially upper body) still needs work.

I don't have a bar, so I came up with my own WOD inspired by this one.

For time: 21, 15, 9 of 2x50# DB thrusters, ring dips, back extensions, and GHD situps.

14:27 w/ assist on the ring dips.

cfwu x 3
155 x 3
175 x 3
200 x 3
220 x 2
220 x 2
220 x 1
200 x 2
205 x 2

Awesome workout, and a great challenge trying to move up weight each time on low rep sets in a explosive move that takes so much out of you like the power clean.

Weights as followed (all successful)

135x3
155x3
175x3
185x2
185x2
195x2
200x2(rough, but got it up)

Looking forward to our off day tomorrow but cant wait to get back to it Sunday hopefully!!

~The Titan

Can't clean any heavy weight due to my hand injury. Did back squats instead in the same rep-scheme. 185 for the triples. 205 for the first two doubles, 210 and 215 for the last two sets.

-D.

Da Guru,
Welcome back alive

Jeff and Kempie, You are animals!!

See you again. Johan

Bam BWT 208 Van BWT 175

3-135 3-135
3-155 3-155 (missed on 3)
2-155 2-175
2-155 2-155
2-155 2-155
2-175 2-175
2-195 2-195 (missed both)
2-155
Finished with 9x3 45lb
weighted pull ups
3 sets of bar thrusters
ab work 30 KTE

Any Xfit days a good day!

First posts weights are mine... Van's

Bam's were..
3-135
3-155
2-155
2-155
2-155
2-175
2-195
Finished with ab work

Team Tikrit (Home Team)

Joey D

1/2 mile run & CFWU

85x3
95x3
115x3
135x2
155x2
165x2
175x2

Finished with Ab workout & 1/2 mile run

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

3x95/3x135/3x145/2x155/2x165/2x165/2x155

10 rounds:

10 dumbbell FS (30,35,35,40,45,45,40,35,35,30)
15 pause-lockout pushups
10 kipping pullups

~30 mins

As recommended, with the following weights:
135/145/155/155/145/140/140.
For some reason, my back hurts now. Very unusual for me.
-D

Whoops. Did hang power cleans instead of regular power cleans. Also did 3-3-2-2-2-2, missing a set of 3. Guess the Crossfit gods are going to strike me down. Maxed out at 165#, not sure if that's a PR or not. BW 155#.

Tariq

My quick glance at the WOD description was not long enough... I did the 3-2-2-2-1-1-1-1-1 routine.

3/95, 2/115, 2/135, 2/135, 1/145, 1/155, 1/165, 1/175 (PR), 1/175 (F), 1/165

All done in near darkness due to a power outage.

team tikrit (away team-baghdad):
mfbunch:
45, 95, 135, 155, 155, 155

135, 145, 155, 165, 165, 175, 180

bw 190, I might have been able to go to 190, but a jammed pinky toe wasn't going to let me (doing the lifts barefoot).

As Rxed

1 mile run warm up 8:30

First time Power Clean did not know what to expect.
105x3
125x3
135x3
145x2
150x2
150x2
150x2
Got more. tried to work on the form. Cant wait to do it again.

As Rxed

1 mile run warm up 8:30

First time Power Clean did not know what to expect.
105x3
125x3
135x3
145x2
150x2
150x2
150x2
Got more. tried to work on the form. Cant wait to do it again.

3x135
3x155
3x175
2x185
1x195(failed on the second)
2x195
2x205(new PR!)

115x3
125x3
125x3
135x1, 1 fail (new PR)
135x2
135x2
135x2

had to roll half the 135's up my chest

Cf W/u
185x3
190x3
195x3 Pr
200x2 Pr
205x2 pr
210x2 pr
210x2
Prior to this WOD I had a mental block about cleaning weight over my Body weight, I really worked on it today and exceeded my PR. Props CF

As rx'd (but light on weight due to still needing to work on form)
65x3, 95x3, 95x3, 115x2 (4sets)
did 1 mile run warmup and concluded with five 1 min. rounds on the heavy bag.

Warmed up with lighter weights then 115x3/135x3/155x3/165x2/175x2/180x2/190(pr) interesting that subconciously I was squat cleaning until I got to the the higher weights, then I naturally default to the power clean. Best form yet on my cleans since I started CF 5 months ago

Tom

135, 135, 135

145, 150, 155, 160

65x3
85x3
115x3
155x2
175x2
195x2-Fail
185x2-PR
Rode my road bike to and from the gym (6 mile round trip, hit every hill I could find.)

As Rx'd

145x3
155x3
165x3
175x2
165x2
165x2
165x2

fail @ 185x2

120x3
120x3
140x3

140x2
160x2
160x2
170x2 (PR)

185x3
195x3
205x3
215x2
225x2
215x2 for 2 sets

Hang power cleans (when I take it from the floor by back hurts for days) and worked up to 95#

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

Last time Power Cleans were 55kg x 2 max.
failed lift:toppling..correcting..over correcting..me falling on my back..weights thrown forward.Glad I got the platform

135x3
155x3
155x3
165x2
165x2
155x2
155x2
haven't done power cleans in over a year, worked on form, my arms are killing me from pullups.

140x3,160x3,170x3,180x2,190x2,200x2,205prx2

3x135
3x185
2x205
2x185
2x185

I had gas, but my kids were begging me to leave, so I compromised and left it there. I did the HSPU/L pullup workout immediately before this, in an effort to catch up after some travel.

Did this wod on saturday.

wu: X-fit wu / burgender /x-fit / burgender
3x3x40 kg
2x50 kg
3x2x60 kg
could have gone heavier but wanted to work on the snatch technique I learned during the London seminar.
bottom to bottom OH sq with olybar, need more practise. burgender with oly bar, OK

happy healthy training, Johan

In kilos:

3 x 30
3 x 40
3 x 45
2 x 50
2 x 55 (fail)
2 x 50
1 x 52.5
1 x 52.5 (fail)

weights in kg and easing back in to it
3 x 45, 50, 55
2 x 60, 65, 70, 75

3-135
3-155
3-175
2-195
2-205
2-215x1 + Fail
2-215x1 + Fail
2-205x1 + Fail

bw 142#

3x95
3x105
3x115
2x125
2x135
2x145
2x155 barely

Sub 5x5
Paul 65,95,115,135,155,165
Jen 33,53,63,83,83

1 mile @ 7.5
CFWU x3

body weight 155.

Got up to 115lbs with good form from the floor.

3x95
3x 105
3x 115
2x 135
2x 145 second was very difficult
2x 145 second was very difficult

185x3, 205x3, 225x3
245x2, 265xFF, 225x2, 3x(245x2)

first time so I had to start small.

135
155
185
195
195
205
205

as rx'd

175lbs (20+45---45+20)

as rx'd! Great workout

3x95
3x105
3x115
2x135
2x145
1x155
2x145

115-135-145-155-165-165-165

BW 175

3x95
3x115
3x135
2x155
2x175
2x195
2x205(PR for 2nd rep)

CFWU w/ 10 lb vest 10 lb ankleweights - 1 pull/5 dips

21:40
HSPUs - toes over a high bar
l pulls - 3 sets as rxed rest add jumping pulls
power cleans 95 for sets of 3/ 115 for sets of 2

95x3
105x3
115x3
135x2
135x2
135x2
135x2

still working on the technique

155x3
185x3
195x3
200x2
205x2
210x2
220x2

worked out Davis style w/my girls

cfwu x 2
WOD with Tank on Mon. 4/24
TANK Rick
3 87 87
3 107 107
3 137 x 2 127
117 x 1
2 117 x 1 132
127 x 1
2 127 137
2 132 152
2 152 162
2 187 F @ the rack- didn't pull it in!

Mostly practiced form using 45 lb bar (10x) as well as 135 lb bar (8x). Work on smooth transition to shoulders/catch. Watch video over and over next time.

went biking instead - Lansdowne route 41:49

bw 165#

3x150
3x170
3x180
2x190
2x200
1x210 (failed twice)
1x210 (failed twice)
5x150

power cleans had a little too much dip in them...but form is getting better

3 x 185
3 x 195
3 x 205
2 x 205
2 x 215
2 x 225 (1 of 2 successful)
2 x 205

power cleans
135*3 145*5 155*5
165*2 175*2 185*1+1fa, 1+1fa
(failed reps were finished, but I was not happy with my form)

-------------------------------
195lbs deadlift
regular bar dips

time 6:10

did this after the cleans workout.

95-115-135-155-185-195-205

95
105
115
125
135
145
155 (1 only)
135

3*95,3*115,3*135,2*135,2*140,1*140 failed 2nd, 1*140 failed 2nd

3@115
3@125
3@135
2@145
2@155
2@165 (fail)
2@145

3@115
3@135
3@155
2@185 (failed 2x)
2@175
2@175
2@185 (failed 1x and then...success!)

3@115
3@115
3@135
2@135
2@145
2@145
2@155

Abit too light. But first time I've done these in 11 years!

3x50kg, 3x55, 60, 2x55, 2x60, 2x60, 2x60, 2x55

95/115/135/155-1/145/145
wu=eliptical 20 min
cfwux1

3@95
3@105
3@115
2@125
2@135
Missed 145
2@125
2@135

3-95
3-105
3-115
2-125
2-135
2-145 (poor)
2-135

402606

Extra ME Hang Power Clean day: 3-3-2-2-2-1-1-1-1
4/26
135x5, 185x3, 225x3
235x2, 245x2, 255x2
265x1, 275Fx2.

PR 265!!

Then HC&J 225x3, C&PJ 225x4.

135,155,175,195,205,205,205

90x3
110x3
155x3
200x2
200x2
200x2
200x2
220 (failed)

3 x 50kg, 3 x 55, 3 x 60, 2 x 65, 2 x 70, 2 x 75, 2 x 75 (f,f)

i need more practice with these

95 x 3
115 x 3
135 x 3
155 x sloppy
135 x 2
135 x 2
135 x 2

135x3
145x3
155x3
165x2
170x1-missed 1
175-missed
175-almost but missed

did 4/20 & 4/21 wods.

3x20kg
3x22.5kg
3x25kg
2x27.5kg
2x30kg
2x32.5kg
2x35kg

form!form!form!
low weight, heavy concentration
45#,70#,85#,100#,110#,120#,125#
10x135# Deadlift
10x45# snatch
Shrugs, 5x75,5x70,5x65,5x60,5x75 no rest

25lbs
25
25
35
35
35
35

Thurs 27th
in Kgs
50x3
50x3
50x3
60x2
65x2
70 fail
65x2
60x2

3x135
3x155
3x165
2x175
2x185(PR!)
2x185(missed one)
2x185(missed one)