Who is that goofy lookin' bastard in the black T-shirt? What's up, Chief?

Lookin good Chili.

I think it is Eric Estrada from Chips. :-)

CrossFit Marina rocks!! Thanks Steve and Denise and an honor to train with tres amigos.

Mark

Ooh, this I don't I'll be able to walk after yesterday's deads and now HSCs today!

Hmmmmm, 10 sets eh? I'm so glad I backed up my deadlifts yesterday with front squats and glute ham raises. Maybe I should have put a car on my back and walked home with it.

I'm impressed Stevo

Well Steve, you have the sun, the yard, the net and the company so I think it's time you buckled down and had the pool installed. 'Kay?

-D.

Done immediately after the deadlift WOD:

65/85/95/100/105/110/110/115/120/125

Despite my shoulder, these were the best hang squat cleans I've ever done. Barefoot too....full squats.

Can someone put the schematics for making that PVC pull-up bar? At least it looks like it's made out out of PVC.

PVC pipe has too much spring in it for a decent pullup bar. Might as well be bouncing off a trampoline at the bottom if you're talking about kipping off pvc pipe.

Orlando,

It's a 1 1/2" steel pipe cross-piece on top of 2" steel pipe uprights, on a 5'L by 3 1/2'W "H"-shaped base (also 2" pipe). The height is seven feet. It has dip bars welded at a decent height too. E-mail if you want more info.

65X2
75X2
85X2
95X1
105X1
115X1
125X1
135X1
145X1
145XF

Finally am feeling good about the form and the full squat.

I am new. Do you do sets of ten with increasing weight?

Who is that spry looking young lad peaking over the pull-up bar? And the good looking lass on the left?

Looking good Steve. Hope to see you soon.

#14, David,

10 sets of one rep

command p.t. consisted of sprints and calisthenics followed by the w.o.d.
85x1
95x1
105x1
115x1
125x1
135x1
145x1
155x1(pr)
125x2
The workout was great even after all them sprints and lunges. Great form; all the way down to the ground

travis- worked on form today, i was not really comfortable with the lack of balance so i just worked with an oly bar.
rob-bwt:241- 125/135/135/135/115/115/115/115/115

Looking great Steve, & so does the website. Swim WODs in the future?

optempo-couldn't WOD yesterday, doubled today.
Nursing sore hip, kept it light, worked on form.
DL 95 x 7
HSC 65 x 10

Bw 194

HSC

55
65
75
85
95
105
115
125
135
125 lbs

Could someone please give me some instruction on how to perform the Hang Sqaut Clean. I am at work and can open the slide show on the site.

Thanks
Steve

BWT=275#'s

HSC 10x1 AHAP (As Heavy As Possible)

In the basement gym

185/205/225/245/267(f)/245/267*/225/235/235

*post 40 yr old PR

Felt like I did not have any power coming out of hip drive until I remembered reading about the hook grip. I used it for the final 3 sets, what a difference! It felt like I was using straps.

There was a great close-up picture of the hook grip posted within the last couple of weeks. Could someone post that again or post the link,please? I wasn't smart enough to save it. Thanks.

D.

BW=195#
CFWU x 3
Used the bar only to focus on form, so did doubles.
10 x 2 - bar

#24,

Scroll down the main HQ page; the Hook Grip photo was last Thursday's WOD pic.

CFWU x3 (minus squats)
45
55
65
75
80
80
85
85
85
90

Last 4 had me struggling...got the bar up, then had to do a front squat...couldn't do it all in one fluid motion. Still looking for that oh-so-close 95 lb HSC

Too embarrassed to post scores. In fact they were so low - I was really struggling with the form, it's a hard move - that I went and did some box squats until I felt better.

Oh alright then

44
55
66
66
77
77
77
88
88
88

However, I did get my ordinary squat up - 242 a personal best.

Bodyweight: 150lbs

45
65
95
110
110
115
125
135
145
145

My back is still feeling off...
Content with showing, and my guts are still realing from yesterday's ice cream what a mistake that was!

CFWUx3
As Rx'd squat down to med ball

95/105/115/135/145/165/185/195/205f/205f

Kept good form and felt comfortable. Just missed first 205, but that was it, second one wasn't even close.

Hang Clean
95, 115, 125, 135, 115, 115, 115, 115, 115, 115.
10# off my best. I think I need to rest more.

Traveling and will have to catch up on WOD.

Tabata test today.

17 Squats
12 push-ups
16 sit-ups
8 pull-ups (PR)
10 Burpees

Felt good.

Cheers,

Carl

BW: 170
WOD:
All 10 sets of 1 @ 135

Never done HSC, so tried to focus on form and not hurting myself :-)

50
50
50
50
50
70
70
70
70
70

I did another workout today 30 handstand pushups, 30 situps, 30 pushups, 30 samson strtch, 30 ring dips, 30 OH squats, 72 pullups in about 45 mins.

Canadian combat? Check out this site combatpeterborough.blogspot.com.

Its full of crossfit training.

New PR on deadlifts yesterday 500lbs and it felt like it, cant wait for todays workout.

Working from Coach Rut's page at the moment.

Did Helen as Rx-ed in 8:44 which is a tied PR. However swings were overhead rather than head level and pull-ups were all full extension to head over bar.

Will try the Michael Latch's Row/ push-press epic tomorrow.

Cheers, kempie

BW 205
135
135
155
185
185
205
205 f
185
185
135

Didn't eat all morning and had very little in the tank for this one. I will do something else later on today.

BW - 180
65, 75, 85, 95, 105, 115, 125, 135, 145, 155

Another PR today. Two PR's in 2 days.
70, 90, 110, 130, 145, 160(definite max), 145(almost fell over, hit a wall with left end of bar which kept me up), 135, 140, 140

bw = 165

135 x 1 x 3
145 x 1 x 2
155 x 5 x 1

Cori:
Double KB Hang Cleans followed by Front Squat
18# x 1 x 3
24# x 1 x 7

Garrett:
BW 180#
1 round CFWU
1 round Burgener Warm-up w/ PVC
175# x 1 PR, followed by 175# x 1 x 9
Last rep was done as a full clean, my strongest rep of the entire workout. Almost to BW!

bw 202

HSC
135-155-165-175-185-195-205-215-225-235(f)-225

105/135/135/135/155/155/155/165F/155/155
Need to work on that rack position.

Wednesday 060531
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

95/105/115/125/115/120/120/120/120/125

BWT 163
WU 1/2 mi walk on treadmill
WU with oly bar and stetch FS and HC
95
115
135
135
135
155 (Fail)
135
135
135
145
145
Form improved through the workout. Left shoulder is a little sore.

HSC

40-45-55-55-55-55-55-55-55-55# (PR)

CFWU

65 x 5 w/u

95/95/105/105/115/115/125 (PR)/125 (f)/125/135 (PR)

I'm with Emily - form was good on first few, but squat was afterthought at end, not a continuous motion.

First time training this excersize
need to stop pulling with arms, became very apparent with heavier loads!
65
85
105
125
140*f
125
125
125
125
125*f
I'm still doing it in slow motion and not getting under bar quick enough, trying to muscle it with arms. Atleast I know what to work on.

BW 165#
HSC all the way down
45x5,95x3
135
155
165
175
185 f
175
175
175
180 (pr)
185 (pr)
185
The 185 felt so much better the second 2 times. Probably could have done more but my IT band in the left leg was hurting.

95
95
105 X 8

Still working on my form.

added 50 air squats

First time doing this exercise.

BW-148

45-Wu 65/85/95/105/105/105/105/105/115/115

20 minutes bike

BW=200

135
155
175
185
155 (lost it on 185...had to go back down to recover proper form)
155
155
165
165
165

crossfit@rawc.org

Age:42, Wt:179

Subbed Cindy for WOD (bad ankle still). 11 rounds + (5 + 10 + 8). All pullups were dead-hang as opposed to the jumping ones I did the last time we did Cindy (in which I got 12 rounds).

BW 195

135,145,150,155,165,177,182,184.5,187,189.5

Last 4 were ugly, but effective.

What is the significance of the "infidel" crossfit tshirt?

how much rest shall I keep between sets?

NO form. Ended up practicing with bar, but still not the right motion. I'll have to read and practice! 20 OHS with bar.

bw 180
1st time doing this exercise
95/115/135/155/165/175/185/195(fail twice)/165/165

HSC
65
85
95
105*f
95
95
95*f
85
85
85

3xcfwu
practiced form
65lb x 5
70lb x 5
getting better

I heard the "Infidel" shirts were made to piss off some dude named "Tristan."
I could be wrong.

Steve,
Looking sweet. Tricked out my friend, turbo!
Took the past week and a half off to recover from crippling tendonosis in both Achilles' tendons. Once I'm up to speed, I'm coming over.

I'll need the address. Oh, I have a shovel so we can start on that pool. Dan's bringing the beer and the supervisory skills.
Oh, I met a fellow CF'er at the 24hr in Cypress and I think I told him about you and Marina. I forget.

#26 Steve HB
Thanks! Perhaps I was a liiiitle too rushed this morning, huh?! Will get to WOD after work.

D.

I was really sore from additional training the last few days.
So in the spirt of Westside training took this as a dynamic effort (speed workout)

My 1RM is 145 so I did 60% load:
10- singles at 85lbs
with 30 second rest between reps.

3x110lbs to warm up.
135
145
155
175(f)
175(f)
155
155
155
155
155
4x2 175 triple extensions.

Many hours revision, a 3 hour exam yesterday and a 2 hour today have left their mark. I was jaded before entering the gym.

did clean & jerk today pr with 225x15,finshed with 75 pull ups and 1 1/2 pood kb swings.

Do any of you use straps when doing cleans?

#66
I've forearms like popeye, so no need to ever use straps here.
In addition, the general consensus around here is to not use straps and promote the full development possible.

john take the time to learn the hook grip it is well worth it. check out may 25 2006!

cfwux3 rds squats/pushups/bicycle crunch x 15 reps
dips/back ext x10 pullups 5x1,5x2,5x3

hang squat clean
115, 135, 145, 155, 165, 175, 185,190, 195, 205 Failed, 205 success
bwt 235
no straps or belts

JeffT
135,155,175,195,205,210,215,220

LindaP
60,70,80,90,100(f),100(f),100,100(f),90,100(f)

strong work Linda and Maggie

Hello all,

Been doing CF for awhile now, figured I'd start posting my times and such here to keep me accountable and motivated.

CF Warmup

WOD:
135
145
155
165
175
185
195
205
215
225 F

HALO table exercises
200 4-count flutter kicks
1:00 Planks front and sides
Hanging Leg Raises
100 m lunges

I traditionally have not been doing these WODs, as I'm more of a fan of the "girls" and the other fast-paced circuit-based workouts. Thus, I had to use this workout to "dial in' and figure out my level of ability.

Max at 115 - PR

am- 6mile run/PT

BW-202
115
135
155
165
165
170
175
180
190(f)
185
swim 3K

still weak, but everything over 150 was pr. Looking foward to over 200 next time.

135
140
140
140
145
145
150 (1 fail, mostly balance issue)
150
150
155

(BW 160 - goal for next time)
Followed up with 20 mins on bike

Hook grip; should it be used for this lift?
I probably should have asked yesterday, was it a bad thing to use it for the deadlifts?

(Kg)
50
70
70
70
60
60
60
60
70
70
BW 171 lbs
A bunch of fails in that first string of 70; lowered to 60 and worked on form-- then did much better on the last two 70s.

185 bw

95
135
135
140
150
160
185
185f
165
First time doing these so was a little tentative at first. Felt great up to the failure at 185. Did the Armstrong pull up program right afterward. I can feel the progress in my lats.

Doug,

Yes, use the hook grip for this movement. Try switching one hand position (over/under) for deads if you need grip.

#55 - James

Infidel - One who doubts or rejects a particular doctrine, system, or principle.

I suppose this definition is the most applicable and politically correct, but who am I to speak for Crossfit?

1-mile run to gym

45/45/65/65/95/95/115(got a bit ugly!)/65/65/65

1-mile run home

#79 Donald E.

Infidel - One who doubts or rejects a particular doctrine, system, or principle.

Good definition. How about as expressed to all the mainstream training regimens inferior to CrossFit which we reject.

MK

as RX'd:

BW:165

95
115
115
135
135
145
155
165
175
185

I am sure I hit a new PR but need to check the back records for confirmation...

Ok, wanted to catch up a bit today. Basically, I did three workouts back to back.

I started with yesterday's deadlift routine, which was solid considering I've been dieting for the better part of two years. It went like this:
365/385/405/425/445/465/485(f)/435/435

The I did our company's cardio boot-camp-ish routine. It was circuits of:
DB OH lunges, mountain climbers, military ball PU's, moutain climbers, board push, treadmill sprints, physio ball abs, upper body cardio bike, board pushes, jumping jacks, hanging abs, burpees, ab roller, high knees, jump rope - all equalled one round. THEN, 90 seconds of wall squats, 5 rounds of stairs (3 flights), and then another round of the circuit.

Ok, as if that weren't enough, I wanted to dig into today's hanging squat cleans; of which I'm not the strongest for the simple fact that I've not had much experience with them, but I did better than I thought, focused on the explosion and the shrug, and was able to bang out 10 clean reps with 135. The first few were a bit loose, but they tightened up significantly as I went on.

Needless to say (and sorry for the long post) but I'm quite beat, but in a good way.

CFWU x 2

BW 175

45
65
85
95
115
135
145(PR)
145
145
145

Been doing CF for a few months and have decided to begin posting to track gains. Since starting CF I have noticed less joint pain (shoulders) and better recovery time. Looking forward to improving my "fuctional strength".

BW 190lbs

95
140
150
155
160
175 (F)
170
170 (F)
160
160

Need some work on form.

#81 Mark

Before I get labeled a plagiarist, I got that definition from http://dictionary.reference.com/search?q=infidel

They also have two alternate definitions for infidel:

An unbeliever with respect to a particular religion, especially Christianity or Islam.

One who has no religious beliefs.

Never done this before either...modifications:

CFWUx3 (60# assist pu/dip)

HSC 5x 30/45/55/65f/45/45
OHS 3x10 at 45
10 burpees

Tried to work on form, some of them felt better than others--had a mirror, could have used a spotter just to watch and critique. I did one at 65 that felt good, and then couldn't pull it together on 3 more tries, I think because I was trying to pull with my arms instead of dropping under the bar. Another one to work on!

bw 180
warmup
2x
20 situps,pushups,squats,5 HSPU,20 back ext, dips
4x
5 pullups +10#, 1 hang snatch-->5 OHS 95#

HSC
135
135
155
155
155
175
185
195
205 miss, held the hook grip into the rack, tweaked my wrist and thumb, then dumped it
205

135 x3

First time doing hang cleans as a WOD @ CF. Are straps used for cleans in a WOD, or do you just use grip strength?

*************************************************

Ran a Peavine Mt. Trail Run 10k for a warm -up; then as rx'd: (body weight 172#)
135
155
155
160
160
165
165
170 -PR
170 -failed/2nd attempt 170 (Gotta do the technique correctly to succeed.)
175 -failed, twice. Then succeeded with 165.

*************************************************

cfwu x 2
DL WOD from Tuesday
Then Chipper w/ 31B shift
500 row
30 BJ
400 Run
33 lunges
400 Run
box jump
Finished with some squat cleans
87# x 5
107 x 5
137 x 3

kg 20x2, 40x2, 50x2, 6, 60F, 55, 55, 55,60, 60, 60

did underwater hockey training session instead of WOD. Preparing for the underwater hockey nationals the second week of June and don't want to overtrain by doing the WOD on the same days as my hockey sessions.

10 x 105 lbs

CFWUx3

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
65#
85#
95#
105#
115#
125#
135# (fail)
125#
125#
125#

Notes: Bar was too far out front on the fail, and didn't feel right getting under it. Finished up by doing 5x95# front squats to work on form.

Worked my way up to 140 PR, with anything higher I kept power cleaning it. I couldn't get myself to catch it low past 140.

By the way, the site looks great Steve.

45/65/85/105/125/135/145/155-ouch/135/135

Form sucks after 125 and wrists hurt. Need to work on form more.

Hang Squat Cleans:
95 x 2
105 x 2
115 x 2
125 x 2
135 x 2
145 f
140 x 2
145 x 1
First fail @ 145 felt like I'd just wimped out and didn't really try too hard to get under, so I went back at it again and concentrated on pulling myself under the bar; worked well the second try. Full, deep squat on all of them. I find it really helps if on the catch you let the bar drive you down into the bottom of the squat. First time doing these as Hang Cleans. Last time I got irritated with how little I could do and ended up doing them off the floor. This time I tried to be a little more disciplined.

Hang Squat Cleans

95
135
135
145
155
165
185
Front Squat 185 x 5
I miscounted the number of reps, but not to worry because.....

I had to do a surprise marine corps PFT this afternoon:
Pullups: 100
Situps: 100 in 1:30
3 mile run: 22:42

What would Sam Russell do?

Ben: 95, 115, 135, 145, 155, 165, 175, 180 (f), 180, 180, 185 (f), 185

185
185
195
195
205
205
215
215
225
225

135
145
155
155
165
175 pr
185 pr - messy form
185(f)
185(f)
185 pr - messy form
175
175

27 y/o 170 lb 5’10” approx 12% bf
CFWUx3
Hang Squat Clean: 45lbs 1,1,1,1 55lbs 1,1 65lbs 1,1,1,1,1,1
Not comfortable going for really heavy singles yet, still working on the shrug/drop under part…

started with cfwu x 3
first time ever doing this exercise

95
95
105
115
125
135
145 (failed)
145
135
125

came back later and rode stationary bike for 60mins

20yo m, x-fitting 3 days

85
85
85
85
95
95
95
105
105
115

135
145
155
165
175
185
195
205
215 (failed)

85
115
135 (Not deep)
135
135
145 (Sunk this one)
155 (F)
160 (Very deep - like butt to calfs)
165 = BW = PR

BW-202
CFWUx3
95x3
115
135
155 (failed)
155
155
155
155
135
135
135

Full hang squat cleans.
100
110
120
130
140
150
160
170
180
190(added press for last rd)
Felt good, still working on form.
Need to get comfortable with hook grip.

I warmed up with jump rope and CFWU then Squat cleans with bar.
95, 115, 135, 155, 175 (failed), 155, 165, 170, 170, 170.

I failed because of poor form. I feel like I'm getting better at oly lifts.

I warmed up with jump rope and CFWU then Squat cleans with bar.
95, 115, 135, 155, 175 (failed), 155, 165, 170, 170, 170.

I failed because of poor form. I feel like I'm getting better at oly lifts.

first time doing hang squat cleans. worked on technique with 95 lbs for 3 or 4 sets, then 105 lbs for 2 or 3 sets, then added 10 lbs each set and finished with 185 lbs with a full squat cleans. When I started this program 2 months ago, 185 lbs was my max power clean from the ground. so I've made a lot of progress. thanks crossfit!

I meant 185 lbs hang squat clean (not "full")

Been working out in CF for 12 weeks. Taking the week off. Doing some CFWUs with some swimming and rowing.

Kegger - KEEP IT UP!

135,155,169-fail,169-fail,135x6.

Plenty of pull on 169, zero faith in my catch. Maybe it's the residue of ME deadlifts yesterday as my PR is ~40 lbs hgher. Maybe it's a lack of doing the movement as of late. Either way, I need a LOT of practice on the catch.

5x5 on ring dip for practice. Need work on ROM.

50,55,60,65,70,75,80,85,90(fail),80

CFw/u
181 lbs, 41yoa
95lbs
105
115
125
135
135
145f
145(form poor)
135
145
155f
155f
155pr
This lift is starting to come together for me.
I'm very pleased.

Thanks Coach and Lauren.

Skipped Hang Cleans to do Metcon and ring practise.....

Bike 5 minutes @ 15mph

Tabata This: quick review ... 20 seconds of work, 10 seconds of rest, repeat 8 times, 1 minute rest between exercises. Lowest number of reps (calories on rower) per exercise go towards total score.

Squats: 21, 22, 21, 21, 21, 20, 20, 19 (165 total, -33 total, -3 round)
Chinups: 10, 10, 10, 10, 7, 7, 7, 7 (68 total, +19, +3 round)
Pushups: 10, 10, 10, 10, 10, 10, 8, 8 (76 total, -4, -2 round)
Situps: 15, 15, 15, 15, 15, 15, 15, 15 (120 total, +1 total, +2 round)
Rower: 7, 5, 7, 6, 5, 5, 5, 5 (45 total, +5 total, +1 round)

Total Score: 54 (1 point PR)

Ring Dips
BWx5
BWx5
BWx16 (PR)

Ring Pushups
BWx10
BWx10
BWx10

BW: 150

70
90
90
90
110
110
110
130 (PR)
130
130

Fran
85lb bb
pull sets broken
12:20

BW=150. 1.5 mile run for time as warmup in 10:25. Then: 135,155,155,165,165,175,175,180,180,185fail&170.
Not a whole lot of pop in the legs after the run and didn't have my POWER VANS (just running shoes). I blame that for being ten pounds under PR.

Yep.

-D.

bw190

115
125
135
145
155
160
165
175
185
190 (failed)

Should have gone heavier to start out with, but was first time with HSC. Best form at about 155lbs.

Worked up to 90#. A PR. Fear of the racked position kept me from going futher, though I had feel I had the strength. Obsessed with getting my MU, worked the rings between reps.

i've been checking out this place for the past two years or so. i don't live or die by it, but i dig some of the workouts and exercises.
never had the desire to post before, but here's my first.
it's awesome to see so many people psyched about doing cleans. i never see anyone at gyms do them because they demand a lot. you guys are obviously willing to work hard. so to read these comments and to hear that people dig them is great. with that being said, it seems like some people are making excuses for their lighter workloads. when i have a bad workout, i call myself a piece of **** and then go about my day, thinking all along how i will nail the lifts the next time around. my workout partner doesn't make any comments and i don't give him any excuses. i try not to make excuses. doesn't matter if i was tired or my shoulder was sore or my hamstring was tight or i was just getting over a cold... if you give that 100% then you have nothing to worry about. who cares if the guy before you posted a 250lb hang clean and you got a 140lb clean? the only person you need to impress is yourself. and, just know that one day you will surpass that 250lb clean... by far.

115/135/135/135/135/145/145/145/145/145

65
75
85
95
105
115x5

Finished at
155 lbs for 1 rep

1000m C2 rower warmup

Messed around with 45 lb bar for a while to get the form, then:

95-95-115-135-155-155-165-165-175-175

Finished with back squats:
10 x 185 lb
10 x 205
5 x 225

BW 171
HSC
45 X 2
95 X 2
115 X 2
135 X 2
4th week feeling good
Any other crossfitters in Colorado Springs

Not quite to the HSC ability yet (day 6) so substituted the following:

Bike 24 miles this morning around White Rock Lake

3 RFT:
Run 800m
25 Lat Pull Downs (70 lbs)
50 Incline Sit Ups
50 Clean Squats

27m 32s

Feeling pretty good today ...the soreness is wearing off!

1st time doing the HSC. So worked on form:
CFWU
45# bar x 5
95# x 10

bw-201

cfwu x 10 x 2 sets

wod
95x1
105x1
115x1
125x1
135x1
155x1
165x1
175 fail
155 fail
135x1

1st time with these. Felt good @ 155 and 165. Could get to rack position with 175, just caught it like I was doing a thruster. Almost muscled it up but lost the weight forward.

Group Moffett

Hang Squat Cleans

115lb
135lb
155lb
175lb
195lb
205lb
215lb
225lb
235lb
245lb
255lb

75
85
95
105
115
125
135
135(poor form)
125
125

Hey-

CFWU x 3

WOD 4 x 125lb HSC
135 SquatClean+SplitJerk
145 " "
155 " "
165 " "
175 " "
185 " " PR

Went with the full oly style Clean/Jerk ... cause I wannna pull big weight off the platform and push big weight over my head.

And it was good!

Not too bad on the form/technique either. 190lb next time I get a chance.

I'm happy with a 185lb C/J at BW of 187lb.
2 PRs in 2 days... something's work'n!

Weighted pullups 2x5x25lb, 5x35lb and 4x40lbs.
Jump rope, HSPU, L-pullups, dips, 4x500m rows.

I hope everyone has a day like I did today,

-Kevin

bw: 181

all squats cleans rock bottom.

135, 145, 155, 165, 175, 185, 195, 205(pr), 215(f), 215(f)

got underneath the 215 each time but dumped it forward from the full squat, balance was off.

WOD HSC
45
45
55
65
75
85
95
95
105
105
Did ystd right after:
DL 95, 115, 135, 155, 175, 195, 205

Shoulder felt good on HSC.

Darrell

135, 155, 175, 185, 185
190, 190, 195, 195, 200 (barely)

Workout #1- 1200yd swim(freestyle)

Workout #2- Burgener Warm-up
WOD
135-145-155-175-185-195-205-215-225F-225 PR?

Started light to make sure my knee was up to it. Probably could of got more if I hadn't. I believe that 225 is my PR or close to it. Form was good on all but a few. I caught my right leg over compensating on those.

Got tired of trying not to hurt my elbows while bringing the weight down from the rack position. So I just started dumping the iron like Bumper plates. That got me a lot of "Stank Eye" from some jack-ass's. Arrrrggghhhh!!!!

I HEART Cleans!

BW: 175#

95#-115#-135#-155#-165#-175#-185#-190#-195#Fx2-195#-200#Fx2-175#

Couldn't quite get completely under 200#, which is my current PR, set 2006-03-14. Had to dump forward from full squat position.

Form felt pretty good all throughout, although still need to explode more.

Did power cleans and superset with 5 weighted pull-ups (45 lbs). Took it pretty easy.

Started at 60 kg, last 4 reps: 87 kg.

BW:199#

176-221-243-265-265-275-275-287-297-302

BW: 174

135-95-95-95-100-100-105-105-95-95

Shoulder gave out on the first rep, and then plagued me the whole way. Figures, on my first WOD.

At least I know my weak points. Stupid pipe-cleaner arms.

cfwu x 3
85
95
95
105
105
115
125f
115
115
115

BW 190-195
Hang squat clean: 45,95,135,155,185,205(PR),185,185,185

Still nursing sore lower back. Did 3X10 squat cleans with 20# medicine ball and 3X10 seconds of L-sits. Hoping to be back on full-speed soon.

95/115/115/115/135/135/135/135/145/145
JM completed
DK bailed at 145

Workout #1: 2 mi PT run

WOD:
KB Warmup:
Halos-26# x 10/10
Clean/press-26x8, 35x5, 44x4/4

75/75/85/85/95/95/105miss/105miss/95miss.
Cranky back just wouldn't go tonight.

Finished with 35# clubbell swipes: 3x5/5

I have never tried these, so I went comfortable:
7 sets of 115X3 reps.

Olivia
WArm up with about 10@45lbs
2*50
2*55
2*60
2*65
2*70

Hang Squat Clean:

77 x 2
97 x 1
117 x 1
127 x 1
137 x 1
147 x 1
157 x 1
162 x 1 (pr)
167 x 1 (pr)
157 x 1
157 x 1

This was my first time lifting this way and it was very awkward for me. I basically went with 135 for all sets. Is there a chance I did this wrong because after looking at other posts I put up pretty good weight. Could I have done it wrong.

This was my first time lifting this way and it was very awkward for me. I basically went with 135 for all sets. Is there a chance I did this wrong because after looking at other posts I put up pretty good weight. Could I have done it wrong.

54 y.o 5'10, 162lb

I have little experience with this and no spotter. I'm also 2 months out from a broken clavicle.
40 x 2
50 x 2
60 x 2
70 x 2
80 x 4
(no injury)

Had no trouble with 80lb, but stopped there. Next time I'll start the progresion at a higher weight when my collar bone is further healed.

85 x 2
95 x 2
105 x 2
115 x 2
125 x 2
135
145
155
165 PR
175 PR
One more at 175 for fun, should have added more weight.

High Pull 8 x 1
60kg,70,70,65,65,65,60,60kg

Front Squat 5 x 1
80kg,80,80,80,80kg

OHS 5 x 1 25kg,25,30,40,40kg

Forearm issues prevented Cleans.

Bw: 167
65
95
115
125X2
135x2
145F
135x2

Kind of concerned going in due to an index finger injury, but faired ok... 195 BW

135
155
165
175
185
195 PR
205 - Fail
205 PR
215 - Fail
185 X 2

on the wod post 5/26 the "elevator" is mentioned as a "c" level maneuver. can someone tell me what a "d" or "e" level would be?

#154 Craig

Strength is uniqe to each individual, but as a new exercise, you undoubtedly did some part wrong... who k nows with good form you might be pulling 235 next time. Watch the video, dive your butt to the floor, catch more than you thought you could... good first stab.

95x8 wu, 110,130,150,160,170,175,160,140,120x5,110x5

bw 195, first time doing HSC.

This is my first post here. I've been following the WOD for about 2 weeks now, and it freakin rocks! This is by far the most appropriate training for military personnel. I'm hooked. Now having gotten that out of the way...

BW 200 lbs

135/155/185/185/195/195/205/205/215f/215/185

I know that's 11, but I wasn't really counting the first one.

Thanks for such an awesome program!
-Tom

did right after deadlifts, did a few warm up sets with 65lbs on bar, and then with dumbbells, which seemed better for form.

90,100,110,120,125,125,130,130,120,120, then a few more with 45lb dumbbells.

45/45/55/65/75/85/95(f)/85/85/85

115,125(f),125(f),125,125(f),125,135,145,155,165
Haven't done these in a while. It took the first five to get some form back, but they were all ass to ankles.

115/115/115/115/115/125/125/125/135/155(x)

First XF workout (officially anyway), and first time doing HSC...

95/115/135/155/175/185/195/205/215/225, BW 210.

Don't know my 1RM yet.

Still working on form with all the Oly's. Not sure if I'm getting as powerful a pull from the hang as I get from the floor - tougher to get under the bar. Anyway. . .

Dan - age 37, bwt 245#

Burgener WU, shoulder stretches, form practice w/5# and 15# bars then:

45# x 4
65# x 4
85# x 4
105# x 4
125# x 2 then miss
145# x 2 form getting shaky
145# x 2 first good, 2nd sloppy
150# x 1 plus split jerk
150# x 1 plus split jerk
155# x 1 plus split jerk
100# x 5

All were deep squats. Is it possible that the jerk is easier than the clean? Or is it all about speed of the rotation/sit?

Thanks, CF!

135lbs x 10.

Still a little herky jerky. Got to get used to the movements.

Back after 2 weeks to my first time being able to actually work with a bar!

45-1
65-1
75-1
85-1
95-1
105-1
115-1
125-1
135-F
135-F

My first time ever doing this so it looks like 125 is my PR for now.

Glad to be back. Have a great day everyone.

cfwux3
95x3,105x3,110,105x3

form was pretty crappy when i got to 110. could not put the hip drive and pull together. felt akward. also had trouble pulling myself under the bar. much harder for me than a full clean.

in the words of kanye west, "i got to work at like a crack addict"

Chris:
95,95,95,135,135,135,155,165,165,175,185(PR)
Sorry I went overboard. I think I had 190 in me but it will have to wait.

Julie:
45,45,55,55,55,55,55,60,60(fail),55

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

C2 row, 1000m, CFWUx3 (less ovhd squat)

95, 95, 105, 105, 105, 105, 115, 115, 115, 115

Previous PR was 135, but I think I pushed the form too far. I'm trying to back off on the wt w/ the O-Lifts to get a full, deep squat.

Run Fairmont to Canyon-Alki 46min

Deadlifts
10X 135lbs
8X 225lbs
6X 295lbs
3X 315
3X 315
3X 315
3X 315
6X 295lbs
6X 225lbs

I normally don't post anything, if I don't do the WOD, but I thought I'd deviate from that and say that I played 2 games of Ultimate Frisbee today. I have at least 15 years, and 80-90 pounds on most of these guys, and I held up well. I scored two points, and performed the only tackle I saw in 2 games. It's apparently illegal, though. One dude--about 22 and 155--got matched up with me, and called "mismatch", which pissed me off no end, and I was on his ass right until he scored. I was within 6" of the damn thing, but developed an immediate appreciation for the difficulty of what Safetys do in football. He saw it in the air, and I didn't. That's the only reason he scored. They all told me it was excellent defense, which it was, right until he scored. He didn't get more than a step or two on me, though, even though he was cutting all over the place. I thank CrossFit for both keeping my speed up, and getting me used to being at max heartrate. I was always the first volunteer at changeups.

Steve, nice setup. I sent you an email, but probably screwed something up. If you get a chance, please drop me a line as far as that CD you mentioned at the Cert.

John & Dad 10 x 1 clean & press
John 22.5# (pr)
Dad 95# Could not get the rack right. Need mirror or coach to figure out what's worng.

Dad suggests new tee shirt "Nuke Mecca!".

As Prescribed:
1x95
1x105
1x105
1x115
1x115
1x115
1x115
1x125
1x125
1x135

BWT-180

95/115/125/135/145/150/155/165/175*/175*

Personal record for today

5k = 23:49, track

Thanks all for the nice comments today. Thanks very much to Coach and Lauren for the opportunities.

BWT=182 lb
Burgener WU
2 x 10 GHD sits
8 x 95 HSC's; 8 x bar FS; 5 x 135 FS all as warmup
145-165-185-185-185-195(f)-195-195-195-195-185

Funny how I can clean 230 from the ground, but nowhere near that from the hang. Never felt really comfortable, can't say exactly why, but need a lot of work on dropping/pulling under the bar and getting wrists fully rotated so elbows out front. Nice deep squats on all, though.

May 23, 2006
Tuesday 060523

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Compare to 060224.

approx 30 min. Subbed in 5 min jumprope for the last 2 sets. 5 min run on the 1st set. Damn that was tough...

btw:205#
135
145
155
165
175
185
195
905
215
225-as rx'd w/ butt to ankles on the squats.

um, that's 205# on set number 8, 905# would definitely be a personal record.

First time attempting these, fun..

BW 215

135
145
155
165F
165
155x6

age-50/BW-240#
65/65/65/95/95/95/115/115/125/125

team tikrit (joeyd took a break from beach body today)
both: 45, 65, 95, 115, 115, 125, 135, 135, 145, 155 (2nd attempt)

CFWU x 3

95/105/115/115/125/135/145/145(PR)/115/115

Form was pretty miserable. Like others, I need a lot of work dropping under the bar into a squat. Definitely not one fluid movement. 1st rep at 145 was without squat. But hey, failed at 145 twice on 4/1/06. Dropped weight to work on form last 2 sets.

2k row 7:57 (PR)

Hand is still all jacked up from cleans last week so no WOD today. I'll think of something good to do tomorrow.

Got down to CFSD in time to do Eddie's WOD (Modified)

5 rounds (instead of 8)

15 pullups (band assisted)
10 x hang snatch (instead of full snatch)
Run 200M

Rest 2 minutes between rounds. Time rounds individually. Score is SLOWEST of all the rounds.

* My score 2:59

2:50 15# x10 HS
2:24 15# x10 HS
*2:59 25# x7 HS
2:48 15# x10 HS
2:35 25# x7 HS

50kg 1,1
60kg 1,1
70kg 1,1,1,1
75kg 1,1
40kg 3

age 43, bw 90,4 kg
all weights in kg
Used this WOD as a technique learning experience
7x 30-30-30-32,5-32,5
5x 35-37,5-40
3x 42,5-45-47,5
1x 50-50-50-50-50-52,5-55-57,5-60-60

60 kg is a pr for me at this movement. All the singels where nice deep squat cleans or they did not count. Finaly started to feel comfortable with the squat cleans
Have fun, Johan

I always wondered how someone could be so lacking "attention to detail" that he/she would do the WOD wrong... the club has a new member... I did Squat Cleans.

75#/85/95/105/110/115/120/125/130/135

It turns out it was a good day for them. On the last rep, I got probably my best looking/feeling squat clean ever. Props to Coach B.

95/105/115/125/135/145/155/165(f)/165/175
Dip & shrug portion worked well. Squat depth very good. Only thing that probably needs work is keeping feet from flaring out too much.

Ran 1.5 miles,

Did hang squat snatch on accident.

Worked up to a max of 115. Might have been able to go a little higher, but couldn't drop the weights.

bw 141
bar x7 for form
65
75
85 x6
90
95

In kg: 25, 35, 40, 50, 50, 50, 55, 55, 40, 40
1st time doing these. Form went south at 55.

Did the majority of reps here checking form. Worked up to 35kg and then failed at 37.5kg. Will get it next time........

bw 145#
95,95,105,105,115,115,125,125,125,135

133,143,153,163,173,177,182,187,192,197(f)
bwt 160 lbs

95,115,135,145,155,165,155,155,155,155

BN:65/65/75/85/105/125/135/155/135/135
Hot. 111 deg.
Crossfit Liberty- Baghdad

115,115,135,145,145,155,135,135,115,115 (100 crunches before each rep)

Did the Crossfit warmup then practiced a couple of practice hang squat cleans.

65
75
95 (the catch didn't feel right so repeated weight)
95
105
105
110
115
135 (fail)
125

Felt very good about the work, even the failed. I wanted to really see what my max was on this one and it was very quiet in the gym this morning.

JFG

95,115,135,155,165,180,185,145,155,165
Form suffered at 185 so backed up to 145.

Had big plans but soon found that HSC are much harder than SC...
95x10x2
135x5x4
135x2

first offical Crossfit WOD:

used #45 bar to work on form as this was the first time I'd done this lift ever.

I also used the bar weight to work on form for some of the other lifts as I haven't done them before either.

hang clean squats
1x10
shawn-135/155/175/185/195/205/225/225/245/235
mike- 135/155/175/185/195/205/ inj.-----

military press 3x10 145ilbs/ dmb shrugs 3x12 100ilbs/ lat. raises 3x15 25ilbs

body weight 221

95
115
135
135
135
140
140
145 (f)
140
140

Hello everyone!

Still having difficulty with hang squat cleaning or maybe I'm just frustrated i can't lift more. Form felt good on these got tired towards the end.

Weight in kg:

40
45
50
55x
55 (Squatted after I cleaned so was more of power clean)
55
57.5x (tried twice)
57.5x (tried twice)
57.5x
55

London Crossfitter!

65, 75, 85, 95, 100, 105, 110, 115, 120, 125, 135, 145 (fail)

135
135
145
145
135
135
135
185
135
135
*God Bless the Cav*

WOD
Bike 5 miles to gym
Warm up
135
145
155
165
The last five reps were done with 135 so I could work on form.

115/125/135/145/155/165/175/185/195/205f/185

Felt great at 195. I think I overthought the 205 and blew it. Need to find a better way to bail out though.

45/50/55/60/65/70/75/75/80/80

800m jog
bergener warmup & hsc w/pvc pipe
3xhsc w/ 20kg bar

all weights in kg
22.5/25/27.5/30/32.5/35/37.5/40/42.5/45(failx2)

then did 060530 wod

ScottAZ #126
If calling yourself a piece of **** helps you, good to go. I typically make some comment as to my performance (good or bad) for two reasons: I find hidden nuggets in other folks' "excuses" as you put it (i.e. "grip failed - have to use hook grip next time") that help me do better, and, since my memory ain't what it used to be, when I refer back to past posts, I have better fidelity in comparing performances if I know what happened in the previous workout. By the way - are you sure you've never posted before?

95x1
105x1
115x1
125x1
135x6: hanging power clean followed by front squat. Hip was sore from yesterday's deadlifts.

CFWUx3, 5x45
95-115-135-135-145-145-155-155-160-160
5x115 warm-down

55-60-65-70-75-80-80-85(fail)-85(fail)-80-80-80

45-45-55-55-65-65-75-75-75-75

Bergener warmup

95-105-110-115-120-125-130-135-135-135

Then did some bar snatches and some Coach Gayle jumping squat thingies with bar.

Then PT with unit.

BW = 185
Age = 44

CFWU x 3
65
75
85
95
105
115
125
135
145 poor form
145 better form

12 minutes on bike 4.42 miles

Hang squat cleans:

95
105
115
134
145
155
165
175f
175f
135
135
135

Hanging Squat Clean
2x 95#
2x 115#
2x 135#
2x 155#
2x 165#
1RM is 165# from 1/11/06

Still no real weight.

Did CFWU
Subbed Hang Squat Clean with 50# - 5x10 reps

BW 153#

110#
120#
120#
120#
120#
125#
125#
120#
125#
125#

day behind...

1. cfwu:x3

2. hsc: 45x5 + 135x10

3. outdoor sprint/jog

a day late
CFWU
115
135x2
145x5
135x2
tough on the shoulders.
50 K2E after

also a day behind.

As rx'd - first time with the HSC

#1 - 40kg (88#)
#2 - 50kg (110#)
#3 - 60kg (132#)
#4 - 60kg (132#)
#5 - 60kg (132#)
#6 - 60kg (132#)
#7 - 65kg (143#) PR
#8 - failed attempt at 65kg, dropped back to 60kg
#9 - 60kg (132#)
#10 - 60kg (132#)

As I mentioned above, first time doing these and form was far from perfect. One or two were pretty good pulls but most were a bit sloppy. Will have to work on this on my own time.

Followed by chest work-out, weighted dips, and 20 mins on treadmill.

Sam

First time posting:

1 mile run
cfwu x3

BW 205#

145
165
175
185
195
205
215(f)
195
205
205

CFWU x3
135,155,155
155,165,165,
175,175,180,190 (90% of max)

155
155
165
165
175
175
195
195
205
205

BW 132

Arse to Dynamax for the catch. Did this after the DL WOD to double up.
95
105
115
125
135
145
155
165
175 Missed
175 PR (pulled off the deck, not hanging)

Did not have time for the WOD but did get my morning run in.

1-mile warm-up.
10x400m Sprints at around 6:30/mi pace with light jog 400m for rest period.

105x5
125x3
145
165
180
190
200 (f)had the weight on shoulders but fell foward on squat up
185
185
Remembered wrong sets. Alot better on catching weignt in squat.

done immediatly after dl wod:

65/75/85/95/105/115/125f/105/105/105

as rx'd
135
155
177
187
192
197
202 (f,f,f)
bw=151

Not sure what my PR on this was previously. Also wasn't sure how much the bar weighed - trainer said 45# but I think it was 35#. Assuming 45# (giving myself the benefit of the doubt), I got up to 185#. BW=155#

Tariq

2 mile training run..

then
90# for all hang clean squats

15 min ellip w/u 14/14. hsc--10 w/ stick, 5 w/ 45lb bar, 65, 85, 95, 115, 135 fail to clean, 135 ditto, 125, 125, 135, 135. hr avg 127, hr max 161. remembered triple extension, esp hips, on last few reps.

1x95
1x105
1x115
1x135
1x145
1x145
1x145
1x145 started to lose form
1x135
1x135

135, 155, 165, 175, fail @ 185, 185, 185, 190, fail @ 195 x 3.

BW: 185

135
145
155
165
175
185
195
205 - PR
215 - F
210 - PR
215 - PR

No explosion, but enough to drop under the weight.

Crossfit Plano

bw 195
95
95
135
135
155
155
185
185
185
185

First time at these, too. 1X65, 1X75, 1X85, 6X95 and 1X65. Form was getting better.

45
95x2
115x3
135x3
45

In kgs.

25
35
40
45
50
55
60 (PR)
50
50

This is a difficult #&%$! move. It's all about being balanced. My mantra for every rep: "nice & smooth."

95
105
115
125
135
145
145
135
135
135

Form was bad at 145 so dropped back down.

95/95/95/95/95/95/95/105/105/105

Hang, Squat, Clean...best form yet...great squat depth.

115
130
145
165
180
195 (F, not explosive at all)
190 (F, fell forward out of squat)
180
185
190 (F, fell forward out of squat)
180
165
115 x 5

17 pull-ups w/20# vest
3 minutes on the bag with vest
15 pull-ups w vest
3 minutes on the bag without vest

135
135
155
155
165
165
175
175
185 (PR)

This is the first time since my senior year in college (13 years ago) that I cleaned body weight.

bw:225
max:225
had 235, but grip was too tight to rotate the elbows.

135-155-175-185-195-205-210(PR)-215(PR)-215(PR)
220 (PR) very happy!

I thought it was 7. 95/115/135/155/165/175/185. At 240, I'm a bit embarassed by that, but it was the best I could do today. My form is not that good yet.

Hang Clean
10 sets, 135#
OHS Oly Bar, 3x10

in kg's
no straps 70/80/85/90/95/100/105 (f)
w straps 110/115/117,5 (f)

topped out at 84.6kg, a pr, not by much but just the same

finally having no problems getting deep during the catch, felt much better

think I now need to focus on my extension during the pull, I think I am shorting myself a bit

CrossFit Warm up x4, with 250 meter row thrown in then:
65x1
85x1
105x1
115x1
125f
115x1
115x1
Wife at work did not join me today

95/95/95/95/95/105/105/105/115/115
Good Form / increase weight slightly next time / try to finish with 135

Skipped to rest shoulder.
HA! LAST POST

Very careful with these still and trying to nail the form to avoid injury, which seems to me one of the pitfalls of crossfit.

Burgener WU
65
65
65
85
85
85
95
95
95
105

Did ten sets. Form is almost there.

In kilos:

40
40
45
45
50 (fail)
50 (fail)
40
47.5
50
52.5 (fail)
52.5 (fail)

140,145,150,155,160,165,170,175,180(from the ground but still with squat),185(from the ground but still with squat).

135 lbs done in conjuction with 315lb deadlefts abd just after 7x1 365lb squats.

bw 194 39 y/o

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

HSPU prac, snatch prac

Did this on Monday 060506
1/135
1/135
1/135
1/135
1/155
1/155
1/155
1/175
1/175

Bw 202
44 yr Ran 5 miles at noon.
2x85
1x95
2x115
3x135
3x115

cfwu x3
95x2,105x2,115--back started stiffening up with some minor pain, so went down to just bar x5
stretched back and hamstrings for about 20 minutes...

bw 165#

134-155-175-185-199-209(failed 3x)-155x10 reps

need to work on form still. got 205 last time.

80
90
100
110
120
125
130
135
140
145
150
All felt good. Finally getting a feel for these. Could probably start at the same point next time and continue in incriments of 10 rather than 5 (which I did at 120).

***************************************************45,65,75,95,115,135,145,155,165f,135,135

DL on 06/05: 315, 365, 405, 425 Not feeling strong, washed out after three straight shifts.

completed this after 3 CFWU

95/95/115/115/135/135/145/145/155/165

Done 5/31/06:

Vanessa- 55/65/75/85/95/105/115/120/125/130

Joe did 5/30/06 WOD- 315/335/355/375/395F/375/315

Dave did 5/30/06 WOD- 205/225/245/255/265/275/285

Sarah did 5/26/06 WOD-13:05

Evan did 5/26/06 WOD- 13:07

3x45
95
95
105
115
125
135
145 (PR)
150 (fail)

115x3
135x7
Form got better last few, racked it faster and got under it better
Wu=5 min on stairs light warmup

Best Form yet
warmed up with C&J then proceeded to 155/175/185/195(pr)/175x3