Happy 4th!
Thanks to all in our Armed Forces. I appreciate all you do.

What is the workout that corresponds with the San Diego weekend warrior photo?

This is gonna hurt!

happy 4th! i'll be scaling the weight on this one!

Loved the video! I have an eight year old and six year old who watch me Crossfit....they're always wanting me to come up with a WOD to give them that they can try. They'll enjoy the video.

Mike (#3)
The workout was 50 meters of Beck's Burpees*, 50 pull-ups, 50 meters of Beck's Burpees, 50 Abmat sit-ups, 50 meters of Beck's Burpees, 50 medicine ball cleans, 50 meters of Beck's Burpees.

*A Beck's Burpee is a Burpee with a forward leap coming out of the push-up rather than a vertical leap.

Is this real clean and jerk with a squat clean followed by a jerk or is it "Grace" version of C&J?

thanks, just want to be on the same page as everyone else with regard to the time. I think I did full squat clean and jerk last time.

Happy 4th and thanks Crossfit!!

Comment #8 you are an ass. Those two kids are better men than you will ever be.

Connor and David, I'm proud to know you.

Do I understand this correctly?

a set of 21, 15 and 9 of the clean and jerk, then the same sets for the pullups?

Thank you

My understanding is that you do 21 C & J, then 21 pullups; then 15 C & J, followed by 15 pullups, etc.

Is this correct ?

#12
This is correct, and as fast as possible using good or perfect technique.
Have fun, Johan

Age 42
BW 162

Weights scaled to 50% BW
15 mins dead

Everything broken this morning..including me

Still sore ++ from Sundays sparring and more sparring last night.

It's been like six months since I've seen Conner and now he's bigger, faster and probably stronger than I am.

Rad.

At least I can still drink him under the table.

-D.

By the way, happy Independence Day. To all ya'll overseas, please be safe and thank you for the freedom that you provide.

-D.

wow, that was killer.
travis bwt:240 32:02 as Rx'd, the power went out in the gym for my last 3 C&J and 9 pull-ups. but i don't think it really affected my time
rob bwt:235 18:25 as Rx'd, rob got a good cool down period waiting for me.

13:16
power cleans no squats

9:55 as rx'd
push jerk this time

Comment#19 You did this WOD in 9.55?? that is flying (respect) if your technique was go through out...
I will try this for my first time, but there is no way I will match that time.

Steve

#18, thanks steve but there will be MUCH faster than that, wait and see

Happy 4th everyone and a special thanks to our men and women in the armed forces.

Question. Is everyone doing a push jerk or a split jerk or doesn't it matter?

#7,

To borrow from Mike Burgener, "A squat clean is a failed power clean". Not failed in the negative connotation, but if you're able to power it up on your explosive second pull, kudos to you, brother! Else, get under the weight when it's weightless--i.e, full squat clean, 1/4 squat clean, etc.... Hope this helps--I'm off to the big box to get some.

Comment #19
I have just completed the WOD and got 20.18,

How long have you been doing these crazy workouts??.
All my sets were broken and I had to use 120lb instead of 135lb on the C-J.

Steve

as rx'x
12:38

Sub'd One Arm Clean/Jerk with 55 lb. Dbell. 11e, 8e, 6e.

9:03

Thanks to all those serving this 4th. Can't express properly express my gratitude for what you all are doing for us. Be safe.

Good start to the holiday.
As Rx'd: 19:11
Clean/Jerks heavy. Done mostly 2-3 at a time. Finally felt the benefit of the hook grip though. Made a huge difference.

14:12

115lb c/j
21 (12,6,3)
15 (5x3)
9 (3x3)

pullups
21 (11,10)
15 (8,7)
9

as rx'd: 8:41.

Big hooyah to all the guys out and about doing the business that needs to be done so all of uss back here at home can celebrate the 4th.

I'd just gotten over reoccuring nightmares about Becks Burpees...and getting my ass handed to me by Conner at the London seminar...back to my therapists couch:,(

After further thought on my last post, #22, I advised #7 that essentially his question was a moot one. I think that I am wrong. To borrow and give full credit to Mark Twight (see gymjones.com --section on "quality") he suggests essentially that while having a fixed load, to compare times that are achieved using different ROMs doesn't allow for the fact that a new variable has been introduced--all players are not on the same playing field, so to speak.

So #7, food for thought, and this will inform me on today's WOD.

Sub today -

20 minute bike ride
10 rds of:
10 pull-ups
20 push-ups
20 wall-ball shots
20 minute bike ride

only made it through 8rds

Happy 4th and God Bless out Troops!

as rx'ed: 13:51

Happy 4th to all.

25:04 as rx'd

Age: 24
BW: 175Lbs

Thanks to those who serve--military, police and fire--all of you protect us and this Independene Day. Post later.

As rx'd: 9:50

Age 39
BW 195

14:40

21-15 and 9 reps of:
135 pound Clean and Jerk
Hand Stand Pushup (sub for pullups)

10-10-10 reps of:
135 pound Sumo Deadlift Highpull

2 days and a wakeup!!!
Happy 4th to all.

Wishing everyone a happy and reflective Fourth. Remember what today is all about and enjoy it all the more!

Special thanks to all who are protecting our freedoms at home and around the world.

Just wasn't feeling it today. Sucked wind the whole way, but managed to finish it. Guess two WODs yesterday took me to task.

13:19

A special thank you to all that have served our country in the past and to those who are serving now, again - THANK YOU -
Today I took my football team to task with the WOD "DANIEL"
wod June 15th '06 in honor of Army Sgt 1st Class Daniel Crabtree
I first read to the boys what coach had posted on June 15th and we did the workout this morning in his honor. Best time was 17:48. A special thank you and expressions of our gratitude to Kathy and daughter Mallory as well as extended family. We will not forget.

Awsome video. Kudos to the parents of these fine young men. Had the privelege of being beaten by my 14 yo son on Sunday's WOD. Love the fact thatfather and son can work-out together. Many thanks to Coach and Lauren, Jeff Martin t Brand-X for showing the way.

Will see you all later after Work-out, before barbecues, as I enjoy the freedom given to me by my forefathers and protected each and every day by the men and women of our armed forces. As on every day, but especially today, I remain thankful and quite humbled by their sacrifices...

Darrell

BWT=273; 42 yoa

subbed tubing assist pullups

11:27

Happy Fourth and my thanks to those of you serving.

19:03 as Rx'd

Hey-

WOD 23:35 min

Am nursing a strained hamstring. I pulled it while throwing Scots hammers last Saturday.

Training for Inverness,

-K

11:49 as Rx'd. Used split jerk.

11:58.76
BW 165#
115# for clean and push-jerk, kipping pull-ups.

I'm a little confused. I thought when the workout said clean and jerk "Grace", we are supposed to do a full squat. But in the workouts 060624 there is no squat to be had. So does that mean if we want a fast time skip the squat? If not, lets see a video of the workout being preformed like we are doing them.

Why post a video if it's incorrect!

On my SOAPBOX, sorry!

Scalbility..Yikes!
24:36
C&J 5@85#, 16@75#
15@70#
9@70#

HR immediatly after C&J was at max....

Building up slowly....

BW 150#'s
Subbed 120#'s for C&J.
18:20

26yo 200lbs
as rx'd
16:23

cfwux2
115# bbc&j
pullups
21-15-9
I did 1/2 squat cleans a2a and 1/2 power cleans. So i am 1/2 right or 1/2 wrong. All broken
pullups 11 ring 10 tree
8 ring 7 tree
9 bar
total=19.38.83

happy 4th from all crossfitters in canada

BW 165#

Subbed 95# C&J (split jerk)
17:27

bw 55kg

Clean & Jerk 30kg

pull-ups broken 7,7,7
6,7,2
5,4

Julie

subs: 75# full C&J, jpu @ max reach

21 (3x7) ~10min
15 (3x5) ~9min
9 (3x3) ~8min

total time < 27min

40yrs, 215#, 11th WOD

***Happy 4th of July!***

21:06
20/21-14/15-8/9
One Arm 2pd KB C&J (L,R each)
Pullups

Everything Broken, I am constantly setting new PRs with my 2pd that I never really used before but been integrating it into CF since no access to Oly BB. I scaled the reps on the C&J so the volume=~45x135#. Pullups need work.

One hour or so of thai drills then...

C&J 115lbs
Kipping Pull ups

14:53

Did the C&J in kinda of 'Grace' way. After kicking for an hour I can't go all the way down. That's my excuse and I'm sticking to it. (grin)

12:46 as rx'd. (power cleans)

19:48
95# hang squat cleans
Happy 4th Everyone!

115# power cleans
kipping pull-ups
14:27

cfwux3-pullups

WOD as rx'd:
20:18

slow. struggled with grip.

20:53 As rx'd.
Deep squat cleans.

Happy Independence Day; God bless America!

All you guys and girls serving overseas, stay safe and come home soon.

10.51
Sub'd 115lb for C&J's.

Comment #8, you are comment #8. just FYI

i dont have access to a barbell today...i see people saying they subbed dumbell c&j's...is the form basically the same just with one arm? or is there a different idea behind them? do both arms together or one arm at a time?

any help or suggestions would be much appreciated, thanks yall

BW:300ish

As RX'd
time 20:09
-jumping pullups
-all sets broken

Subbed 95# BB for 135#
19:49

age:31
bw:225
15:45
broken all the way.
yesterday did the red-headed stepchild of the filthy fifty.

This cold is kicking my ass.

20 minutes for the first 2 rounds then I went into a coughing fit that ate up the rest of the time I had available to workout.

35yo male
195lbs

10:25 today. Did last WOD x2 days to stay in sink with my buddy who missed Monday. Will do better next time.
Thanks for killing me matt and not giving me a rest day!

27 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3, Bergener
65lb Clean and Jerk: 10,5,3,3 – 6,3,6 – 4,5
Pull-ups: 7,3,4,7 – 6,4 5 – 6,3

Time: 22:20

As Rx'd. 14:50

Body Weight: 215lbs
Boosted the Clean and Jerk up to 165 lbs (Is that math correct?)

11:36

15:46--bw-208#
did cleans down to a deep squat clean. seems to be twice as hard. very tough workout. used 135# on the clean and jerks. only broken set on pullups was the first one. 15,6. all the rest were unbroken. happy 4th. and thanks to all those who serve and have served.

Default cleans should be full squat cleans, jerks can obviously be push-jerks. Though this is the case, it would clear up confusion if it was included with the workout description. The way I see it, it's supposed to be hard, and full squat cleans make it as hard as possible through increasing the metabolic impact. This is the entire purpose, so that's what I'll shoot for.

6'5" BW 215

WOD with 115#, broken.
Time 13:32

Need to work on my Clean and on my Jerk form. Especially tough as I am taller, and feel like there is a lot more room for trouble.

Happy 4th. And thanks to all who got us here!

Did the puppy version of this workout. 55 lb C&J, jumping PUs. Concentrated on form for the C&J, which made the workout surprisingly hard. Only one break on the first set of C&Js, but about 10 breaks on the JPUs, including one at rep 10 of the second set where I jumped a little too far forward and smacked my face into the bar. After a short recovery, I finished the workout. Didn't bother to time, but it was pretty slow.

That picture is so cool.

"We should be fine... so long as they don't know how to open doors."

JUMP LIKE A RAPTOR!

14:44

TEAM FATKID

NUTT SACK:
BW = 150
Load = 95 lb
Time = 13:49
FATKID:
BW = 190
Load = 150 lb
Time = 14:58

God Bless America! Happy 4th of to July to all. Especially my brothers in arms.

14:32 as rx'd

Fireman Rick.You're right.I always read it that unless specified otherwise,a clean means we must squat clean.PR's everywhere now:)

Dropped weight to 115lbs
From the ground, full Squat-Cleans & Split Jerk (sort of...)
Pulls - mixed grip /w kip
Crushed me like a bug!

19:38

Helluva way to cure a hang-over.

Happy 4th down there and over there!

BW 187, Age 25, Time 21:18
as rx'd
21-15-9
C/J
Pullups

That was a workout!!!

Q: What is better? Scale down the weight and do all the reps at once, or use the rx'd weight and break it into sets... still doing the workout as fast as possible? Just want to see what everyone has to say. Thanks

Bw = 157
Age = 54
31:39
21 X 95# C&J, 21 PUs
15 X 115# C&J, 15 PUs
9 x 135# C&J, 9 PUs

This one was rough! If I cant do more than 25% of the reps before resting for the first time should I be reducing weight? I mean, I putting the bar down and taking 8-10 breaths and then resuming ok? I can do #135 C&Js fine, just not 21 in a row =-) I would usually prefer to do everything RXed if posible, but realize I dont always know best.

30yo
230bw
as RXed = 19:15

Scaled to beat the band! 65# C+J,degenerated from really good, deep squats to ugly, weak "power" cleans.
Watch stopped after 5 min. Need to learn to take it off doing cleans. Soooo, time more than 5 min., less than 30.

D.

9:38 as rx'd
bw= 148#

Happy fourth everybody!!
10:22
Having rotator cuff issues so scaled back to 105 for full squat cleans from the floor.
Pull-ups dead hang.
Great Workout!! Simple yet very effective.

as rx'd
19 min. 10 sec.
all sets broken
(10,6,5)(9,6)(6,3)
same for both cl/j and pullups

bw:~161
scaled to 95#, full sq a2a; pullups dead hang
18:19

this is a gasser. going to rest a few then go attempt an untimed murph

20:42
need to work on better form for the c&j - not getting low enough today w/ the heavier weights

Comment #84, from what I've read in the CF Journal, it's better to reduce the weight and work on speed. As you get stronger, up goes the weight.

The reason for this, I believe, is that you're better able to maintain the intensity with the lower weight this way -- and you're gonna get stronger either way. I think it's a pretty different workout, as far as physiological effects, if you have to keep resting.

Cheers and happy Independence Day to all. Let me echo many of the others in thanking all who serve their communities and nation, putting their bodies on the line.

crossfit@rawc.org

Age:42, Wt:177

On vacation, no access to weights, so I subbed in hyper-Barbara.

5 rounds for time:

20 pullups
30 pushups
40 situps
50 squats
run ~1/4 mile (once around the park)

Only did the runs after the first through fourth rounds. No run after the last round.

Round 1: 7:10 (6:37)
Round 2: 8:53 (7:28)
Round 3: 9:16 (7:17)
Round 4: 8:29 (7:54)
Round 5: 6:30 (8:18)

Total time: 40:20

The numbers in the parenthesis are my times from my first normal Barbara, and don't include the ~1/4 mile run that I added to this workout.

AHR: 159, MHR:178

I felt way better doing this workout than when I did the normal Barbara. Pukie was nowhere in sight during or after this workout.

Erik #30,

After reading the quality piece examine the videos on the site.

13:11

22:53
Been out for a week. Bad Idea.
After teh first set I could barely grip the bar anymore. Made the rest of the work out extremely hard. Should I go lighter at the start or just take the extra time and do the Rx'ed workout?

21:40

returning from some much needed vacation and just now getting back into it. had to shift to pulldowns vice pullups and hope to nail down the kip in the coming months.

to all our troops and other government bubbas serving across the globe...happy 4th of July. we appreciate all you do and should be thankful everyday for your service. be safe.

11:53- power clean and jerks with some push presses at the beginning. Pullups are tough mixed in with the cleans.

12:19

Only had an ez-curl bar and 80lbs. so I did all the cleans with a full squat--ouch! Got sick as a dog and excruciatingly sore after Cindy on Friday and overhead squats on Saturday.
Astoria, OR

Did Backsquats first. Really took the wind out of our sails on the WOD; which is fine. All C&J's "Grace" style.

Mark Whitener:
BS: 5x225,2x315,2x335,2x345,2x345,5x315
WOD: 19:06 as Rx'd.

John Seiler:
BS: 5x225,2x275,1x315(right hip still painful, lowered weight.),2x275,2x275,10x225.
WOD: 18:12 as Rx'd.

12:14
100lb C&J

fast and mean workout

WU and stretch with oly bar
WOD
95#
partitioned 21 x 7/7/7
partitioned 15 x 5/3/3/4
partitioned 9 x 4/5
Forgot to set watch. Forearms are shot.

85#
Krista Colson:17:43
Sue Ady: 19:55

Sue and Krista did full squat cleans.. butt to ankles.... Great Job Sue:):) Guess the camping didn't kill us after all!!!

cfwu x 2, minus pullups, then:

round 1 as rx'ed (C&J's at 60kg)
round 2 subbed 50kg for C&J
round 3 subbed 70kg front squats for C&J...left elbow was really hurting

19:27

Happy 4th of July, everyone!

as rx'd
time: 9:48 min
then 14 mile bike ride

Today was the day that the shift work out together. It's a killer but fun and a perfect workout for what we do..Look foward to where this takes us and what our fittness level will be in six months. Happy 4th.

65lb C&J
24:49
Happy 4th!

21:22

Pull-ups assisted with purple band

Happy 4th!

37:23

I lost all energy by the end of the first set. Had to drop down to 95lbs. doing two and at the end one at a time with 30-60 second rests in between. I really need to look at my diet. This kind of performance is rediculous.

scaled down to 75# for c&j, looked more like power cleans; lousy form irrespective of whether they were cleans or power cleans; jumping pullups total time 15:08.

As Rx'd 26:51. Easing back in after long weekend.

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

CFWU, then as rx'd; start to finish including the I feel pathetic time: 40:31.

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

Happy Independence Day; Semper Fidelis to all my Brothers and Sisters in arms; and to my CrossFit family.

"Fran on Juice"

8:56 as RX'd

Looks a lot like Fran from a "movement" standpoint, and distance traveled on the bar is not too much different, but add 40lbs and the extra foot and half to the floor and back, and the extra work buries you... I like the way I felt... hopeless... against this one.

BW 179
as rxd
17:53
god-awful workout. a lot of beer and bad food the past four days. nervous system wrecked from skydiving all day yesterday and drinking all night. note to self...

Just finished the 4th Parade, then headed in for the WOD. After 2 reps of 135, decided to drop down to 115.

14:00 with th 115, and bathroom stall pullups.

As rx'ed

17:33

first 3 sets:7x7x7=21 w/135
second 3 sets:5x5x5=15 w/135
third 3 sets:3x3x3=9 w/135
same thing for the pull ups, good work out!!

110 lb bar
9:53

Finished up with 5 sets of 5 OHS, 110lb
SDHP 110lb X10

Shirt was soaked!

Squat cleans from the floor and sort of split jerk

60kg
time 22:29

*****
From the CrossFit FAQ:
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.

With that said...

CFWU x3(-PU's)

WOD
:14::27

All Cleans were from the ground up, caught in the squat(minus a few that were in the 1/4 squat when I started getting my ass kicked). Went w/Push Jerks instead of the Split Jerks I usually do. Some of those migrated to Push Press at the end. PU's were of the Kipping sort. Hands look like Hamburger meat. Mmmmmm!!!!

Remember, do the WOD as RX'd if possible. Don't sub Hanging Power Cleans for Squat Cleans in the pursuit of a fast time. You are minimalizing the workout... Cheating your self. Obviously subbing due to injuries are the exception.

Get some, Go again!

Some scaling necessary for a beginner like me:

WU: 5 mins jumprope, finished with 38 consecutive double-unders (pr); CFWU x 3 (without pullups)

WOD: 21-15-9 Squat clean & jerk, 95# & pullups

Cleans: Could only squat clean until 10th rep of first set. Every one after that was a fairly nasty "power" clean with more of a push-press than a jerk. If I had 15# bumper plates, I would've moved down to 75# and tried to do them all to full squat.

Pullups: I could only do 2 dh pullups in the first set (I didn't know cleans would wipe out my biceps so much); every one after that was jumping, which would account for the relatively fast time for me.

Time: 12:49.41

Ended workout with core work: 50 reps "lower abs", 50 reps obliques, 50 reps "upper abs"

16:58
95# C&J

Started with prescribed weight then dropped to 115lb C&J

Broken sets

20:51.54

17:45
w/ 105# C&J

Hey, just arrived in FT Bragg from Okinawa 23 hours of flying and jet lag. Did the WOD todayt after I rode my road bike for 30 miles. I completed it in 14:06 and was in dire need of O2 afterward, thanks for the fun.

oops, make that 95# C&J

By the way special thanks to all the Military guys out there. And a special thanks to all the SOF operators out there, the best bunch of Patriots I'll ever work with!

New to the site and loving it! When you say 135lbs is that strictly plates or including the bar? thanks for the help!!!

51 y/o, 150lbs.

Happy Independance Day America! Thank you to all who have contributed to improving this great country.

No WOD done today. Took my 12 y/o son to the gym for his first round of squats, push presses, pull ups and plyo-jumps. That's what it's all about-fathers teaching sons and daughters. Thanks Crossfit.

subbed two 40lbs freeweights for the C&J

15:45

subbed 115#
assist pullups

20:56

still slow from oral surgery on Fri.

16:50

65lbs. Power Cleans. Jerks mix of power and split.
Pullups w/Jumpstretch assist

15:40

"We hold these truths to be self evident, that all Men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty, and the Pursuit of Happiness-"

Happy Independence Day everyone.

I f****d up on this one. Will never ever again try to do a WOD at the local gym on a weekday after work.

Did
21 C&J (10 w/40kg, 11 w/20kg)
21 PU Kipping
15 C&J 20kg
15 PU Kipping
9 C&J 20kg
9 PU Kipping

Time 7:39

Added 2x5(40kg) military presses and 1x20(20kg) front squats afterwards.

Age 35(felt like 85 today)
BW 68kg

Did a scaled-down Sunday WOD today, will post it there. My goal was to catch up on all 3 but I only got 1. :(

Oh yeah, and happy Independence Day! Every day is Independence Day! ;)

No Y today for the holiday so i subbed the following: bike 4 miles to the beach, then 3 rounds of 25 breck's burpees, 25 situps, 300 yd swim (I think. I swam to a buoy and fought the current back). bike home. 1:18:44. Breck's burpees, after swimming are totally nasty. hey, everyone, grab a copy of the Declaration and read it; then say a prayer for those who put their lives on the line to protect those freedoms.

8:40 - double 36# kb long cycle C&J, chin grip reduced kip pullups

Shoulder didn't like using a bar for jerks, so it was off to my favorite hilltop playground armed with a pair of kbs for the WOD.

I have a LOT more admiration for the GS competitors doing LCCJ...my back, butt, hams, shoulders and lungs are really feeling the effects despite having a break on each of the three sets. I can't imagine the agony of doing this non-stop for 10 minutes. No breaks on the pullups.

WU: Run 1 mile (10min)

C&J: First two rounds 55#, last round 45# (more a precaution since my shoulder started to hurt)
PU: 40lbs assistance (BW=138)

Time: 24:12

as prescribed
21.22

bw = 135lb

Happy 4th of July!!!

24:55
30kg c&j
2nd wod using all kipping pus (no jumping pus)

First time doing crossfit. Co-Workers have been involved for several months and look great.

lasted 40 min. and can't go anymore.
4 sets of 21 c&j w/ 85#
4 sets of 15 push-ups

I don't know if i can change it up like that, but i don't have a pull-up bar.

You are all machines....this is harder then two-a-days back in the day. God bless all!

bw: 180

as rx'd: 18:33

where are you mario?

On vacation, but did a scaled down Barbara.
5 rounds of:

10 pull ups
15 push ups
15 sit ups
25 squats

Time: 15.08

Ran 1 mile outside

CFWU minus pull ups
13:15 with 100# power C&Js
50 mile ride in am.

18:58 including 4 min. break betweens reps 15 & 16 of the clean and jerks due to a phone call.

21 reps of:

132 pound Clean and Jerk
Pull-ups

Finished with:

Tabata push-ups: 30+20+11+8+7+6+6+6 = 94

21:50
Used 75 lbs. for first 25 c&j's (full squat); had to move down to 65 lbs. thereafter; shoulder pain (again)

CFw/u minus pullups.
41 yoa, 181 lbs.
As Rx'd, 19 mins flat with long transitions and stairs.

Have a great day, all.

Old gimpy back and new gimpy knee wouldn't go for bar squat cleans, so did this one Kelly-style.

10:51
Double 35# kb long cycle c&j/pullups
pullups unbroken

BW: 163lbs.
Age: 19

Scaled C&J to 115lbs.

10 minutes flat.

22:00
115# C&J

17:30

8/6/4/3 cjs 100lbs
16/5 pullups
2 100lbs 3/5/5 90lbs cjs
12/3 pullups
3/3/3 cjs 90lbs
5/4 pullups

ran 11km in morning

BW:183
First time doing C+J, went way down to 65 pounds, bad shoulder joints still hurt a little, but I'll live to fight tomorrow. Tried these "kipping" PU's and found it much faster, and got the heart rate up better. So I see the value of both, will try to alternate depending on reps and mood.
warm up
Jog half mile
3rds of 10 each
reg dips, swiss crunch, 27lbs OHS, leg lift to hello dolly

with 65lbs CJ, 17:28

cool down walk/jog half mile, 5 mins yoga strech
good smoker

11:01 as rx'ed. Forearms torched, had to split up the 21 and 15 of pull ups which I rarely do now. Killer WOD.

16:08

5 minute row warm up
65 lb Clean and Jerk - up the weight next time.
Max assist Gravitron pull ups - reduce assist next time
15 minute stationary bike cool down.

CWFU x 3 (minus Pull Ups)

No time...still working form.

C&J 40 lbs - all reps completed
PU assist lvl 10 - all reps completed

Got cocky, took 35'ers to work out outside. 21 cleans just weren't happening (nor were more than about 2 squat cleans). Cut the reps to 21/15,15/10,9/5 (pull/power clean). 25 minutes.

Great video Brand X...leading the way for the new generation!

Happy 4th to all you Patriots!

Semper Fi,
J. Hill

11:38
Split up sets

14:00 with the following adjustments
115#
bathroom stall pullups. Happy fourth!

Skipped this WOD for now.

Did WOD 060702 then headed to Lake Erie for an open water swim.

Three rounds of:

Swim 400m (any style stroke)
Run 400m (barefoot in the sand)

Take 3-5min rests between rounds and post times for each round.

Round 1. 12:37
Round 2. 12:24
Round 3. 11:51

Running in the sand was extremly challenging.

Also, Happy Independence Day!

Age 50/BW 240
Used 125# for Clean and Jerk;
otherwise as Rx'd (19:47).
Happy Fourth to everyone.

I took a week off to go back home to Indiana so decided to get started back up with Sunday's workout. Did the following:

25 Walking lunge steps
40 Lat Pull Downs (Sub for 20 Pull Ups)
50 Box jumps, 20 inch box
50 Single Unders (Sub for 20 Double Unders)
75 Dips off of a weight bench (Sub for 25 Ring dips)
20 Knees to elbows - Modified to dip bar
30 Kettlebell swings - 25 lb Dumb bell
30 Sit-ups
20 Hang squat cleans, 20 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
45 Lat Pull Downs (Sub for 3 Rope climb ascents)

26m 25s

It was a rough one to start back up on but was a great workout!

Happy 4th of July!

The gym was closed by the time I got to it, so I went out to Camp Bullis and ran 5 miles. Great evening for running here, overcast sky and threatening to rain i.e. the heat index was compatible with life.

28:17 as rx'd. 15 min ellip w/u 14/14. hr avg 143, hr max 178. age 49, bwt 182. tried the lamb kebab and cabbage salad recipe from this month's cf journal. can't believe 1 skewer is a serving. i ate 3...

Really wanted to do this one, after seeing - is it Greg A.? - doing it in like the blink of an eye. Coming off a nasty crick in the neck, so it was Linda.
BW 190
DL 275
BP 190
CL 135
PR of 35 min. - it's good for me!

cfwu x 3 - pu's
wod c&j w/95lbs
all sets broken; concentrated on deep squat catch and full rom split to catch the jerk.
7/7/7, 5/5/5, 5/4
PU's broken, on rings 7/5/4/3/2, 6/5/4, 3/3/3
40:38 So Fla heat and humidity brutal today.
Happy Birthday USA "thumbs up"

Sandy:

13:20 with 95 lbs.

bad Sandy.

CFWU x 3
One arm db clean and jerk, 11es,8es,5es
Pullups, good at first, then started jumping towards end.
9 minute
Over head squats (missed last week)
20DB, 3x 5 sets

Happy 4th everyone. I hope to pull a double tomorrow since I had family things today.

Back after long layoff

Subbed just the bar C&J
13:38

0600L KAF

the lone tikriti (until joey d gets back to the team):
subbed 75 lbs for c&j
time: 17:11, all sets broken
i give-what is long cycle clean and jerk?

First WOD:

subbed 95 lbs for c&j
p/u dead hang
time: 19:58

age 41
bwt 235

c&j 95 lbs
15-10-5
jumping pullups
15-10-5

@20 minutes

125 lbs. for clean & jerk
very little squat action

24:13

19 min as Rx'd
couldn't get in the zone today

CFWU
13:35 as RX'd

15.02
BW 70kg
Sub 55kg for C&J
Kipping Chin Ups

BW 175
CFWU (+25lbs on dips)
WOD: 95lb C&J, Strict pull-ups
26:28

As RXed:
10:00 Flat

Crossfit, Workout #7

4 mile run early in the day, then:

17:21 (w/ 95lb)
Rd 1: 11,10 both exercises
Rd 2: 3 X 5, 3 X 5
Rd 3: 5,4, then 6,3

21, 15, 9
135 lb clean and jerk
pullups

17:17

15:40 as Rx'd

BW 170, Age 33

14:06
Scaled back to 115 lbs on C&J, still broken after first set.
Will up to 125 lbs next time.
Is the general consensus that you should do the weight you're supposed to, and work on faster time? Or go for unbroken and increase the weight?

17:03 as Rx'd.

On vacation, did Murph lite instead: 100 pull ups, 200 push ups, 300 sit ups and 400 squats. Followed by a 4k run. Didn't record the time, too many interruptions.

21:24 as rx'd.

bw 195
age 25

11:50 as RX'd. Agony.

21-15 and 9 reps of
85 pound Clean and Jerk
Pull-ups

Did the first 7 reps at the 95 pound recommendation but the bar felt very unstable so I dropped down to 85 pounds. All sets were broken. Could barely hold the pull-up bar on the last set. Did a miserable 18:35

JFG

Bwt 250
17:44
as rx'd
last 9 PU jump...
then 225x10x4 Bench press and 135x10x3 deadlift to work on form. who knew i'd have to BP 2moro too!

Jen - sub 68#, 9:05

BW=165
Time: a sorry 30:04. It can only get better from here, I guess!

11:25 with 50kg

crossfit@rawc.org

Addendum: No rest between rounds.

Internet down, couldn't post on time.

#'s as rx'd, but not for time, worked with my guru on technique. Smoker.

16:53 as Rx'd.

After C&J, racked weight on highest rack, did pullups from there. Knees barely off the ground, so kipping difficult.

Julie and I took a week off. We're back to it now.

I started the day off roofing. 9 squares of shingles for time: 4 hours.

Chris 15:56
95# C&J
Squat cleans, set the bar down each rep and stepped back.

Julie:
21:32
45#

Slogged my way through this one..
Did 1st 3 reps with 135 but quickly knew it wouldn't last.
Went down to 115 and did broken sets. Could only do about 3 reps before having to rest for a short time and then continuing.
Did PU's on Graviton machine with 60lbs. assist.
Somehow managed to finish in a miserable 30 minutes, but not easy at all.
C and J is new to me, so it can only get better....I hope.

30:00

Subbed 45lb C&J

13:34, had to use 115 on clean and jerk, since I've never done them before. This one was hard. Semper Fi, get some.

That's FireSmac

11:41

Full squat cleans, 1/2 jerks 1/2 thruster out of the bottom.

Bw 200
44yr
5 mi. hill run

as rx'd 11:53

full squat cleans, push jerk!

13:23

Power cleans. Second pulls were feeling strong but can't get a clean groove. Jerk was more of a push press.

All C&J broken into sets of 3
PU (only first round broken 11/10)

on vacation - no weights

ran 3 miles and did 100 squats as sub

Maj-K
BW: 230
Age:44

3RDs 21, 15, 9
clean-jerk
Pull-ups
28:33

Crossfit Liberty

21-15 and 9 reps of
135 pound Clean and Jerk (Subst. 80 lbs)
Pull-ups
13:40

Age: 45
BW: 235

18:10 as Rx'd

CFWUx3 (sub leg raises for PUs)
20 minutes (had a stop watch problem so time is my best guess).

did the c&j with 45#, 55#, 65# successively... still trying to learn the motion so's I don't go and hurt myself. Was pleased with success in getting proper form as weight went up.

forgot to pay attention to time. probably around 30 min.

Will be off crossfit for a while due to a road trip.

CFWUx3(-PU, 60# dip assist)

BW 134

21-15-9 rounds of:
60# C&J (full squat, split jerk)
Pullups (kipping)
18:46

BW - 170

25:39

Sub'ed 95# C&J. Full squat cleans.

115# c&j as power cleans. 21:16

Modified CFWUx1
15xSS
10xOHS
10xSU
5xKick-to-handstand

21-15 and 9 reps of
95 pound Clean and Jerk, power cleans
Pull-ups

Total time = 11:14

Notes: Increase weight on power cleans next time.

bw-199.5

wu
burgener x 2
10 overhead squat
10 front squat
10 pullups

wod
14:43
reps as rx'd
modified: 115# power clean and push jerk and jumping pullups

Recent lack of sleep and bad diet caught up to me

MC

17:47

No squat in the clean & jerk

Did 45 115lb front squats to try and make up for my weakness

14:04

Had to do 113 for weight. Nothing but weights in KG at FD. Form sucks on these too.

15:05 1 mile run for warm up

15:05 1 mile run for warm up @ 7:18.

13:58 as Rx'd

10:19

34 Min
Full Squat Cleans and Split Jerks

12:35

BW 250
Age 32

60, bwt 279. Day behind, as usual.
C&J--Began with 115 lb, form terrible; switched to 95 lbs. Better form but still a killer.

Pullups on Gravitron with 100 lb offset.

All rounds broken, fractured and split! Had trouble breathing all the way through--unaccostomed humidity (?)

bw 202

1900

BW 150

did 95# cleans instead

12:45

BW 165#

23:49 min (115# x 21, 95# x 15, 115# x 9 w/ half squat and push jerks)

BW 170, age 57
24:00 with 55lbs, full squat cleans.
murderous even with very light weight.

Three Colorado Springs Guys
115# 1st set
95# 2nd and third
25 mins for all three of us
substantial down time waiting for others.
One oly bar and pull up station

Done 7/4/06:

Dave- 24:02 as Rxd

Vanessa- 12:08 w/65# C&J

Ruby- 13:00 w/55# C&J

Done 7/5/06:

Jason- 15:34 as Rxd

Rene:bw 193,39 y/o

AM: 1.5 mile:11:15, continue to 5k
PM: wod 26:40, 115# c&j

Colleen:bw 142,37 y/o

AM: 20 min. stat. bike
PM: wod 24:35, 95# c&j

away from the gym and a computer posting a day late but did 2 mile run followed by 100 jumping pullups and 100 pushups
total time 50 minutes
bwt235

18:15
sub'd 105 lb c&J

as rx'd = 9:20

bw = 180
age = 25

Ben: 16:05 (subbed 115 lbs) one day behind

as rx'd - 17:08

17:30 as Rx'd

BW 175

As Rx'd

15:13

as rx'd

14:31

CFWU x 3 (less pull ups + push ups)

subbed 95# C&J (can go heavier next time)
21 assisted pullups at #9 on grav
15 jpu's
9 assisted pullups at #9 on grav

A headache impeded 14:19
1st Rnd: 6:17
2nd Rnd: 4:45
3rd Rnd: 3:17

Man I hope the headaches aren't back. Last time cost me a week off! Anyone got a cure for this?

bw: 125
time: 21:00

55 lb clean and jerks: only 2nd time doing these, form is getting much better

pullups with straps (really hard after C&J)

65# clean & jerk

21:48

135 C&Js
last 9 full squats
21:17

Liberty, Baghdad

subbed 95# clean and jerks
25:30

sean-used 100 lbs. on c and j lost track of time but guess 15-20 minutes

Time - 14.20
95#C+J
Pull-ups again with help on negative

age: 36
BWT: 205

23:47

21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

I sucked at this one. C/J took a lot of time.

BW 125

30kg clean and jerk
Gravitron pull-ups

About 16:00

14:42

95# C&J
No-kip pullups (just because I felt like it)

Need to go up to 105# minimimum the next time I do this workout.

Power clean & push press 135 lbs.
Kipping p/u
12:55

19:08

had to modify this one big time. Did 5 sets of 5. with pullups in between sets. 115lbs.

As Rx'd clean and jerks were more like power clean with push press.
Time: forgot to check but it was in btwn 14-16
Things remembered: PU unbroken . First set of C&J got 11 b4 breaking.

19:22 as rx'd

bw 165#

as rx'd 5min 54sec

kipping pullups

then did deadlifts right after, still catching up took 3 days off.

loved this workout it was one of my favorites

9:30

had to sub 35 db's for clean/jerk

Broken sets

95 lbs. Clean and Jerk (Full Squat and Lunge)

All exercises broken

22:20

26:12.31

Sub'd 115# Cleans

All sets broken, but p/u's seem to be getting a little more tolerable.

age 42
BW 164
CFWU x 3 minus pullups & squats

Subbed 115lb for clean/jerk

37:30

3 x CFWUs (-PUs)

WOD

14 x 135# S&C -> 7 x 115# / 15/6 PUs
15 x 115# S&C / 9/6 PUs
9 x 95# S&C / 9 PUs
time=27.51.88

This crushed me. Mainly the lungs didn't want to do the S&Cs continuosly. I am feeling the effects of two weeks vacation then less than a week back, then the July 4 holiday.

Oh.

My.

GAWD!

25:04 as rx'ed

Age 35; BW 190
C&J's done in triples; power cleaned the last 9.

3 rounds for time
21-15-9 clean & jerk + pullups
115lb C&J
time = 10:52
bwt = 198lbs

30:25 as rx'd
all sets broken
HOOAH!!

a few days behind (it's the 6th)...11:05

Clean and Jerk 50lb

15:34

rest week for me, did only horse riding lesson today.
On Spike, first time in galop on spike. was hard on the inside of my legs.
learned a lesson oday: don't squice with your inside legs but turn them inwards from the hips. more controle (also on motorbike) and uses less strenght.

Haven't been doing a lot of oly's lately, so I scaled back to 95 lbs.

Age:36
BWT: 225

17:13

2 Mile Training run...
Then WOD...15.57

make up on a rest day of this workout - the hardest one I missed while on vacation

95lb C&J
Pull ups, as RX

16:01

Thanks to Redding Mark S. for getting me into this almost three months ago.

PS: I hate you.

BW: 195 (losing weight hiking on the weekends)

Rd1: 8:20
Rd2: 7:50
Rd3: 4:36
_______________
Total: 20:46

Had already biked an 1:09.00 that morning and my diet had been &%$ from my visit to Denali.

21:30

95 lbs.

I record this only because I hope to see some improvement next time this comes up.
About 30 minutes.
set 1: 120lb, pulls unbroken
set 2: 75lb, pulls unbroken
set 3: 75lb, pulls unboken

BW 172, Age 49
Full CFWU minus one set pullups
C&J 125#
Pullups
21-15-9 Breakdown Sets. Form suffered with C&J

my first attempt at a muscle-up, no go
135# for 1st 5 reps
111# for the rest
ring pull-ups
aprox 22 min
3 of us with only one bar at the firestation
tacked a set of 5 and 5 on the end

subbed 115# for the c&j
deep squat for all cleans, kipping PUs
18:49
i thoroughly enjoyed this one

115 lb cleans mixed grip pull ups

19:43- had to go lighter to find the motivation
getti9ng back to the routine after vacation

19:17. Used 120 for C&J

twin cities

38 yrs old
bw 240

17:15

CFWU
60# C&J
Jumping PU

12:51

Very ugly WOD. Been off O-lifts for about two months.

C&J 95#
PUs done on rings

25:25

did on 7/7/06 instead

First 25 reps of clean and jerk 115#
Last 20 reps of clean and jerk 95#

17:45

did 21 reps C&J 135lb, 21 pullups only.

25 minutes

Hello everyone!

This was good my form on the clean is getting better was still focusing on it a bit so was slow but will get there i the end.

21-15 and 9 reps of
135 pound Clean and Jerk (50kg)
Pull-ups

Time = 22:53

London Crossfitter!

21-15-9

40-kg. Clean and Jerk with full squat
unassisted full pull ups

Time: 21.25
(I was ill doing this (no, not pukie), so I knew I could have done a better time.)

14:38.

D-95lb(47.5% of 200) as rx’d; 35:28 – All broken
M-45lb(34.6% of 130) as rx’d; 36:42 – All broken & jumping

D-1.6 run after; 16.13. Glad to finish.
M-run later;

Bw 204
44yr
18:40
sub 115#
broken sets

115 lb Clean and Jerk, pullups 21-15-9

round 1 6:35/1:50
round 2 6:17/1:31
round 3 3:53/0:44
Total time 20:51

followed with 21-15-9 of steep incline situps, back extension and bardips

14.44

36 yoa bw 87kgs

did this one straight after bjj. had a good wrestle with my black belt so was a bit knackered! but loved the wod

16:43

5 minutes of bike then CFWU of 25x Sit Ups, Back Extensions, Body Row, Push Ups, Dips, Squats
sub'd 70# for Clean & jumping pull-ups:
13:50
Rowed 1200m in 6:58

110 lb. Clean & Jerk
21'06"

Still a little behind.

first time I tried this one, I kept the weight low wanted to make sure I had good form throughout. Still fixing a shoulder problem, no weight above my head

65 Clean
19:40
I had to do negatives on the second two thirds of the last two sets, 2nd half of first set.

16:02

Used 10s on the 21 C&J and then 15s on the 15 and 9 rep C&J

BW = 167 lbs

95 lbs used...29 min. That was sad. Although I was able to do PU throughout, no jumping pu.