August 19, 2006

Saturday 060819

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Post time to comments.

NicoleDeadliftKnees-th.jpg

Enlarge image

Deadlift segment - CrossFit Certification Seminar - August 2006, CrossFit Atlanta [video]

Posted by lauren at August 19, 2006 6:25 PM
Comments

Wow, I have to do this and today's WO tomorrow...is it too late to call in sick for the weekend

Comment #1 - Posted by: Dan at August 18, 2006 6:41 PM

Coach is out to make sure the disparity between sit ups and back extenstions disappears......this is gonna be a good one!

Comment #2 - Posted by: Leo DeVito at August 18, 2006 6:42 PM

Back still recovering from Tuesday. Goodtimes.
looking forward.

Comment #3 - Posted by: Coop at August 18, 2006 6:42 PM

great video, thanks nicole...great way to start the day..

Comment #4 - Posted by: charlie at August 18, 2006 6:43 PM

Slideshow reference is here under squat clean:
http://www.crossfit.com/cf-info/excercise.html

Comment #5 - Posted by: Jdale at August 18, 2006 7:18 PM

What's the difference between a clean and squat clean?

Comment #6 - Posted by: Don King at August 18, 2006 7:29 PM

Great movies the last couple of days. Really helped out to watch them. Not ready yet for a cert class, but these have been really great to watch. Thanks.

Comment #7 - Posted by: Kevin at August 18, 2006 8:07 PM

Hot picture of a clean and squat. Can't squat yet. Coming off hamstring surgery. (to reattach rupture of all three!)

Comment #8 - Posted by: mark at August 18, 2006 8:11 PM

Love the new video segments! Love Em!

Comment #9 - Posted by: hollis at August 18, 2006 8:12 PM

Why not just do 40,30,20?

Comment #10 - Posted by: MSR at August 18, 2006 8:14 PM

MSR
Twice as many extensions as cleans; good fitness mojo.

Comment #11 - Posted by: John Seiler at August 18, 2006 8:17 PM

I cant open the videos due to server restrictions, so a couple of questions.
1)is the shoulder press the same as the military press?
2)options for the back extensions, I do not think we have that piece of equipment.
Thanks

Comment #12 - Posted by: dustan at August 18, 2006 8:17 PM

No, I am talking about the reps on the back ext. Why is it 42,30,18 and not 40,30,20?

Comment #13 - Posted by: MSR at August 18, 2006 8:21 PM

Or for that matter, 20,15,10.

Comment #14 - Posted by: MSR at August 18, 2006 8:22 PM

Oh my god, I don't know what went on at the last clinic but I think it's safe to assume that shredding the abs and abusing the lower back was a hot topic. Not that I'm complaining. And people need to just do the exercises and not ask bizzare questions about reps or how the exercises are spelled. Plus if you don't know something, search for an answer under the FAQ's or exercise links first, then ask. The site is free, folks. FREE!!! Ok, I feel better now.

Comment #15 - Posted by: gaucoin at August 18, 2006 8:28 PM

It was just a simple question. I know the site is free and I appreciate it. But I was just wondering and I have seen some more bizzare questions and comments (or gripes-gaucoin). I sure feel better now that you feel better!

Comment #16 - Posted by: MSR at August 18, 2006 8:39 PM

"there is no such thing as a dumb question......"

Comment #17 - Posted by: wrs at August 18, 2006 8:56 PM

Note to self...never look at the WOD after stumbling home from the bar...213 back extension does not sit well right now.

Comment #18 - Posted by: Mike OD at August 18, 2006 9:39 PM

An extraordinarily useful drill for fixing the first pull.

Comment #19 - Posted by: Ross Hunt at August 18, 2006 9:55 PM

Okay that is a brilliant deadlift coaching session. One viewing and I can see exactly why I am weak in the deadlift compared to the squat.

Thank you for the excellent coaching.

Comment #20 - Posted by: gbass at August 18, 2006 10:05 PM

Travis 18:15 as Rx'd
Rob 17:01 as Rx'd
not sure what hurt more, the squat cleans were ATA and broken, back ext. on a 45 degree roman chair and my last set of back ext had to be subbed. A CPT with a big noggin and a cute little ipod strapped to his arm was doing side bends or something.

Comment #21 - Posted by: Travis L @ prosperity at August 18, 2006 10:16 PM

Comment #13 "No, I am talking about the reps on the back ext. Why is it 42,30,18 and not 40,30,20?"

You should have noticed by now that 21,15,9 is a frequent rep sequence for the girls. 42,30,18 is 2x that sequence.

Comment #22 - Posted by: jacko at August 18, 2006 10:29 PM

hey, i figured out how to make the videos play on my system.
things are lookin up! Also is there a cross fit issue that list substitutions for exercises and the equivalnt reps for missing equipment?

Comment #23 - Posted by: dustan at August 18, 2006 10:41 PM

How is the back extension done? Lying face down on the floor? On a Roman chair? On a Glute-Ham Raise apparatus? I bounced around the FAQ but didn't see anything.

- Josh

Comment #24 - Posted by: Wild Pegasus at August 18, 2006 11:29 PM

Another Great Learning Vid
Thanks Coach

Comment #25 - Posted by: Adc at August 18, 2006 11:43 PM

josh, there is a video of the back extension under 'exercises'....

Comment #26 - Posted by: charlie at August 19, 2006 1:22 AM

8:19

still working the coordination of squat cleans so most ended up being semi-squat or power cleans. It is 3:45am in Minnesota. Nothing like a WOD before going to bed in another 2 hours. Jim

Comment #27 - Posted by: jimmiepop at August 19, 2006 1:31 AM

Oh and by the way I used an EZ curl bar for the cleans just for giggles. Jim

Comment #28 - Posted by: jimmiepop at August 19, 2006 1:36 AM

What is a squat clean. I cant see the slide show......

Comment #29 - Posted by: Magoo at August 19, 2006 2:50 AM

Age 31
BW 81?kg(my skale broke down a week ago!)

Squat clean 30kg
Glute-Ham for back ext.

time: 14.50

Comment #30 - Posted by: M-force at August 19, 2006 3:19 AM

Ooooops!! That should be 32! years of age...don't read to much into that!

Comment #31 - Posted by: M-force at August 19, 2006 3:21 AM

M-force, forgetting your age? sounds like time for ginkobiloba. And, Nicole of course looking HOT. This is going to be fun.

Comment #32 - Posted by: john b at August 19, 2006 3:34 AM

Maybe I should post this on the board, but I keep hearing Burgener's maxim in my head: " A squat clean is a failed power clean."

So, if in Oly lifts you are able to generate immense vertical force on the bar through a powerful triple extension, which plays well as one increases the load, I'm trying to understand why we would want to attenuate this extension in order to slip under the bar into a squat on a lighter load. Until seeing the video, when it calls for squat cleans, to preserve the ROM that Coach is calling for, I would powerclean, then squat to "get the intended ROM." Now, I see that this is a cheat. Wouldn't the better course be to scale the load up until we are forced into a squat clean?

Comment #33 - Posted by: Erik @ Crossfit Philly at August 19, 2006 4:08 AM

I don't have access to glute-ham machine. Good mornings are the sub listed for the back extensions; however the last time we had back extensions I did 135# stiff-legged dead lifts as the sub. I can't seem to get the stretch with the good mornings, and sl dead lifts don't seem to be a whole lot better. Any ideas about what I can do to make either of the two subs more effective, or to better simulate what happens with back extensions on the glute-ham machine?

Comment #34 - Posted by: dadof6 at August 19, 2006 4:44 AM

As rx'd except back extensions were good-mornings w/ oly bar

time was around 17:30......forgot to start the clock

Comment #35 - Posted by: Don King at August 19, 2006 4:55 AM

CFWU, WOD with 45lb good mornos sub'd, 11m41s, a bit slow but strict form...5 handstand holds to finish...

Comment #36 - Posted by: charlie at August 19, 2006 5:05 AM

Hi,


On many of the exercises it states to use a 95 lb. weight, but when you look at the pictures it looks like the standard Olympic bar and 2 -45 lb. plates, which would put it at 135 lb.

I just want to make sure I am using the right weights.
Thanks
Gene

Comment #37 - Posted by: Gene at August 19, 2006 5:06 AM

45#s on the clean
Good mornings with bar

otherwise as prescribed

9:56

Comment #38 - Posted by: SFC at August 19, 2006 5:07 AM

#24,#34 - I have also used the Lat Row machine as a sub for back extensions. It seems to work pretty well for me when I do not have access to a GHD. Pick a decent weight and play around with your particular form to get the most out of the lower back. For me it's chest up/out, slight low back arch, and shoulder blades touching the bench at the flattened rearward stage. No legs and arms are there just to hold the handle. Good luck.

Comment #39 - Posted by: Ian Carver at August 19, 2006 5:10 AM

Eric (#33)- I watched a nationally ranked O-lifter working out once and questioned why he wasn't catching his clean in the squat position. He remarked that at lighter weights, he had no reason to drop that low. As the weight increased, he would be forced to catch in a squat position. On the other hand, I've never forced myself to do squat cleans at lower weights and now I have a hard time doing squat cleans at all. My PR C&J is more of a power clean. I'm going to need to spend the next few months working on lighter weights and using better technique. Many have said here before: If you can squat clean, you can easily power clean; but being able to power clean doesn't mean you can squat clean.

Comment #40 - Posted by: Dave Campbell at August 19, 2006 5:30 AM

cfwu x 3
bw: 225

16:24 as rx'ed

added some extra dips and pull-ups aftwerwards.

Comment #41 - Posted by: Rob F at August 19, 2006 5:45 AM

Extension done on 45 angle

as rx'd

12:05

Comment #42 - Posted by: donkadoo at August 19, 2006 6:11 AM

As rx'd: 7:02

Comment #43 - Posted by: Anthony W. at August 19, 2006 6:18 AM

Gene (#37),
Those are 25 lb. rubber plates that are the same size as normal 45 lb. iron weights.

Comment #44 - Posted by: Anthony W. at August 19, 2006 6:20 AM

Are we subbing goodmornings for back extensions

Comment #45 - Posted by: Rodewarrior at August 19, 2006 6:32 AM

bw 188lbs.
42

CFWU x2 minus back ext.

WOD as rx'd

95 lb. squat cleans 21/15/9 all sets broken

Back ext. on 45 degree roman 42/30/18 all sets broken.

19:10
(I'm going to need some Advil today!)

Comment #46 - Posted by: cwprint at August 19, 2006 6:37 AM

Hi Anthony

Thanks # 44....

as prescribed: 11:38...

Clean & back extension seconds delay due to a bit of distance.

These routines are rockin........

Comment #47 - Posted by: Gene at August 19, 2006 6:50 AM

used 40 kg for the cleans, started with powercleans and ended with squatcleans
time: 10:08
Have fun, Johan

Comment #48 - Posted by: Johan Nederhof at August 19, 2006 7:09 AM

Modified CFWU x 3
10 x samson stretch
10 x air squat
10 x 175# lat pull down (hotel gym, no pull-up bar)
10 x sit-up

For time:
60 pound hang squat clean, 21 reps (2 x 30# db)
42 Back extensions
60 pound hang squat clean, 15 reps (2 x 30# db)
30 Back extensions
60 pound hang squat clean, 9 reps (2 x 30# db)
18 Back extensions

Total time = 13:54

Comment #49 - Posted by: Nicholas Burgett at August 19, 2006 7:10 AM

AMTT

Bone- 13:56
Monkey Boy- ????????????what's up???????????????
Sneaky- ???
Nature Boy- It's got to be something he like's/or good at before he will do it.
Biker- Wont see him till monday.(Still in the bottle!!!)

Comment #50 - Posted by: Mike at August 19, 2006 7:17 AM

2 Mile Training Run....16.23
Then WOD
13:30

Comment #51 - Posted by: dyagg at August 19, 2006 7:31 AM

14:19

set up nicely for each clean and counted them down one by one. Form improved a lot by just thinking about one at a time. Subbed 45lbs sumo deads.

Comment #52 - Posted by: Brett_nyc at August 19, 2006 7:32 AM

8:15

Comment #53 - Posted by: Jussi at August 19, 2006 7:39 AM

Great video...I understand now what I am doing wrong on the Deadlift.

Comment #54 - Posted by: Mike K at August 19, 2006 7:45 AM

eric (#33):
squat cleans require you move the weight a greater distance than the power clean, which translates into a greater metabolic conditioning effect. said another way, squat cleans suck more than power cleans.

Comment #55 - Posted by: mfbunch at August 19, 2006 7:57 AM

lil pipe-subd in good mornings (45 lb.) otherwise as rx'd 13:35

Comment #56 - Posted by: PIPER at August 19, 2006 8:09 AM

BW 150#
Age 34

As rx'd:
11:10

Comment #57 - Posted by: Shawn B. at August 19, 2006 8:13 AM

BTW = 150

As rx'd 11:53

Comment #58 - Posted by: Neil at August 19, 2006 8:16 AM

BW: 168
8:00am: 5km road race in Tulsa, Ok
Time: 18:13
5th overall
1st in age 30-34
10:00am "WOD" as Rx'd
Time: 8:44
Followed with 10 muscle-ups in sets of 3,2,2,1,1,1

Comment #59 - Posted by: Breck at August 19, 2006 8:23 AM

Age: 16
Bodyweight: 195lbs

I sub'd Powercleans for Hang Squat Cleans, but otherwise as rx'd:

Time: 7:28

Comment #60 - Posted by: Mike K at August 19, 2006 8:31 AM

E101 "C"

There definently won't be a problem with good posture today!!

Ryan 26/185#- 8:03

KP 37/185#- 13:26

Tirelli 28/195#- 16:01

Still looking for the rest of the group????

Comment #61 - Posted by: Entourage at August 19, 2006 8:43 AM


377 - 10:02

404 - 9:22 (need to work on form for HSC)

Comment #62 - Posted by: df404 at August 19, 2006 8:46 AM

bwt166 5'9" 32yo
finished with all sets broken and cleaned 90lbs. Still trying to master the art of the clean and squat. Not sure if my form is right, but I feel a bit more comfortable executing. This one really hit my lower back hard.

Comment #63 - Posted by: Kevin A. at August 19, 2006 8:47 AM

46yo
175#
cfwu x 1
sub power clean/front squat (to 15 inch bench) combo for squat clean
round 1: sc 95# 7/7/7 back ext 25/17
round 2: sc 95# 8/7 back ext 20/10
round 3: sc 95# 6/3 back ext 18

Comment #64 - Posted by: *******parksurg******* at August 19, 2006 8:55 AM

Using no technique as technique... as Bruce would say. I did:

40kg Hang Squat/Power Cleans x 21
Back Extensions on Roman Chair x 42
40kg Hang Power Cleans x 15
GoodMornings w/bar x 30
40kg Hang Power Cleans x 9
Back Extensions on Roman Chair x 18

Time 15:48

Did 40kg FrontSquats x 24 afterwards(broken).
Was in way over my head with this one. Next time I´m using less weight.
Age 35
BW 67kg

Comment #65 - Posted by: mrjling at August 19, 2006 9:00 AM

10:47

Had to substitute some weird pneumatic (sp?) back extension machine in there because there was no glute ham developer.

Comment #66 - Posted by: Clippa at August 19, 2006 9:08 AM

BWT 165, Age: 44

3rd wk of WOD Completed!

CFWU x3: Sub Hang Leg lift for Back Ext

Sub 75lb then 65lb for Squat Clean. Concentrated on form - MANY THANKS TO THE VIDEOS AND NICOLE PLUS THE OTHERS WHO PUT THE VIDEOS TOGETHER! It has really helped my learning curve.

All broken sets, but good form! Time: 25:30

Comment #67 - Posted by: John at August 19, 2006 9:10 AM

#65 Squat Cleans
12:40 My back is gone!!!!

Comment #68 - Posted by: Krista Colson at August 19, 2006 9:14 AM

11:37

Comment #69 - Posted by: matt at August 19, 2006 9:21 AM

9:08 as RX (ass to ankle squat Clean, triple extension on pull) Full ROM on back extension

Comment #70 - Posted by: dan colson at August 19, 2006 9:23 AM

I'd watch a video of Nicole reading a phone book. She is smoking.

Comment #71 - Posted by: Dave Campbell at August 19, 2006 9:27 AM

Deuce: 30 y/o, 150 lbs.
As Rx'd, 9:54

P-Love: 37 y/o
As Rx'd, 14:44

Wow, this was a killer one-two punch.

Comment #72 - Posted by: Deuce at August 19, 2006 9:28 AM

7:47 as rx'd

Comment #73 - Posted by: paulw at August 19, 2006 9:36 AM

As written... 11:28.17

Comment #74 - Posted by: Mel Jenkins at August 19, 2006 9:38 AM

well aged: 36
bw: 220 lb
as rx'd - 7:18

Comment #75 - Posted by: goodbar at August 19, 2006 9:43 AM

This workout took 15 minutes. My lower back has never said hello that much. OUCH. Must stretch when your done

Comment #76 - Posted by: Jason at August 19, 2006 9:46 AM

Age:15
Bwt:168

As Rx'd: 10:05.

Comment #77 - Posted by: slade at August 19, 2006 9:48 AM

Sub’ed 45 deg Roman Chair for the back extensions and didn't go too low on the squat. Weather permiting I'm going biking in the morning and I want to make sure there will be some gas in the tank.

21:11 (too much chatting with others)

Then did a light version of yesterdays workout. I had to take it easy, My TMS was acting up in my shoulder.

110 112 115 120 122 123 125 (F) †

Comment #78 - Posted by: Neil at August 19, 2006 9:58 AM

WU with oly bar and stretch
WU sc w/ 65#
WOD
10:29
subbed PCS w/ 85# as rx'd and hit all numbers with no rest.

Comment #79 - Posted by: TJ at August 19, 2006 10:02 AM

back extensions done at 45 degrees
22:34

Comment #80 - Posted by: Steve Mazac at August 19, 2006 10:13 AM

10:45

Comment #81 - Posted by: MSR at August 19, 2006 10:25 AM

No GHD. Subbed reverse-hypers from bench for back extensions.
21:20

Comment #82 - Posted by: Travis at August 19, 2006 10:26 AM

Watching that video, I couldn't help but wonder if (gasp) there IS a use for a Smith machine!? Don't get me wrong, I'd rather use the front of a power rack or even have someone roll a training bar with light bumpers up a wall. BUT, if you were doing a technique session in the middle of field and all you had was a Smith machine...

Comment #83 - Posted by: John Seiler at August 19, 2006 10:26 AM

As rx'd, 8:28 Thanks!

Comment #84 - Posted by: steve hb at August 19, 2006 10:34 AM

As Rx'd

13:36

Comment #85 - Posted by: Mike Stehle at August 19, 2006 10:44 AM

9:50:30

Did not go past parallel on the squat cleans.

My gym had the upward angling back extension apparatus. Not sure if that makes it easier.

It's good to be back . . . NOT!! ;-)

Comment #86 - Posted by: NewMexicoJoe at August 19, 2006 10:52 AM

used 30lb db's for cleans done just like the video from yesterday so i can't cheat anymore. Same db's also used for good mornings.

12:44

Comment #87 - Posted by: hooksy at August 19, 2006 10:53 AM

8:08 as rx'ed. Lower back torched on last set. Middle set of cleans broken, all extensions broken.

Comment #88 - Posted by: gaucoin at August 19, 2006 10:55 AM

7:55 using 198lbs from the floor each time.

Comment #89 - Posted by: WhiskeySean at August 19, 2006 10:59 AM

17:53
as rx'ed, first 21 and 1srt 5 of the 15 were squat cleans, the rest power because my back we just wiped out.
bwt: 153

Comment #90 - Posted by: Mike23 at August 19, 2006 11:04 AM

15:40 as prescribed, squat cleans from floor, back extension on bench with feet hooked under spotter stand.

Comment #91 - Posted by: Sam L at August 19, 2006 11:12 AM

12:47. as prescribed.
Ouch. still trying to figure out why my chest is so sore from the wall ball/L-pull up workout.

MSR - I can think of a few reasons why odd numbers are chosen. 1. using unconventional numbers promotes adaptation because it presents stimulus that the body isn't necessarily used to from other protocols. 2. the sets are all divisible by 3 in case you need to pause during the set to complete all the repetitions. 3. Total volume is 45 repetitions. I've read information indicating that mass/strength gains are best in the 24-30 rep(set) volume range. Mass is best 30-45, etc. I imagine the total volume is chosen for a specific purpose or training adaptation. There's probably some benefit to this rep scheme that blends power adaptation and glycolytic adaptation. Of course, all this is speculation. I would think the more interesting question to be: why is there a decrease of 6 repetitions each set and how was that determined to be the best for training adaptation?

Comment #92 - Posted by: Delaney at August 19, 2006 11:15 AM

Feel like somebody stitched my 12th rib to my pelvis...

7:43

pushed myself with no limitation this time...

Dealing with only one eye, after a lifetime with two has its unique challenges... I don't have a clue when I'll drive again, read more than five pages of a book without getting a splitting headache, or play my favorite sports again. However, there is nothing about the loss of an eye that limits my ability to push myself through a crossfit workout, thus God has shown me no better positive affirmation for my life right now, then Crossfit. Thank you.

Comment #93 - Posted by: DrEric at August 19, 2006 11:21 AM

http://crossfitoakland.com (with picture goodness of Nicole getting mad at the bar)

Max

As Rx'd

Time: 18:30

Nicole

35 lb Squat Cleans

Time: 9:38

Franklin (first time doing squat cleans)

first 15 @ 95, rest at 65

Time 26:46

Comment #94 - Posted by: Maximus at August 19, 2006 11:45 AM

20:52 (scaled to 65 pounds)

"What does not kill you makes you stronger."

Comment #95 - Posted by: hondaracer at August 19, 2006 11:48 AM

#93 Dr. Eric:

You will be fine. I lost an eye over 20 years ago. It will take some getting used to and you can expect to bump into a lampost or two, but you will compensate for it.

I ride motorcycles, do jujitsu, juggle, etc. etc.

You won't be seeing any 3D movies though.

Comment #96 - Posted by: Maximus at August 19, 2006 11:53 AM

Workout #1-
Burgener Warm-up

WOD
:09::43

Had to share the Back Ext. w/others. Lost some time, but wasn't to upset about it. My back was tight from the drive out and needed the extra time between rounds to stretch. All Cleans were Squat Cleans. Very happy w/form.


Workout #2-
Shoulder Press(previous days WOD)
95-115-135-145-165-175-185x1 & 165x2

No PP or PJ's. Ran out of gas on the 2nd 185 lift.

W/my exodus to the Dirty South complete, I can finally get back into it. But it was nice letting my body rest for a week while driving out here. I'm sure the diet of road side dinners and beer was Zone friendly and did nothing but help me.

SteveHB- Nice score bro!

Get some, Go again!

Comment #97 - Posted by: DJ at August 19, 2006 12:19 PM

8:46
subbed supermans b/c back extension contraption was occupied.

Comment #98 - Posted by: jpf at August 19, 2006 12:23 PM

Thanks Maximus... I have already found that stationary objects seem to move, I appreciate the thought of getting back to the rest.

Comment #99 - Posted by: DrEric at August 19, 2006 12:23 PM

17:50, good mornings

Comment #100 - Posted by: David Gladstein at August 19, 2006 12:32 PM

subbed 85 lbs squat cleans

21:21

Then yesterday's WOD, Shoulder-press

all X 3: 85,95,105,115,105,105

Comment #101 - Posted by: mas at August 19, 2006 12:32 PM

85# squat cleans from the ground. 15:45. First timed wod since mid may....

Comment #102 - Posted by: Jeff Chalfant at August 19, 2006 12:33 PM

AMTT

as Rx

Monkey Boy: 14:00

Grateful for rest day

Comment #103 - Posted by: Steve at August 19, 2006 12:35 PM

95lb SQ CLN, 7 reps
21 BE
95lb SQ CLN, 5 reps
15 BE
95lb SQ CLN, 3 reps
9 BE

5:08

Decided I'm gonna try out an experiement. From now until whenever I decide, I'm going to totally humble myself and drastically scale down the METCON WODs to the point where I can almost entirely storm through every one of them with difficulty. I'm thinking that by doing this I will get myself into CF shape faster than by scaling back a little bit and making the WO more of a strength workout than METCON.

Comment #104 - Posted by: Josh Brehm at August 19, 2006 12:37 PM

13:00 as rx'd.....back feels it...

Comment #105 - Posted by: BobM at August 19, 2006 12:39 PM

7:33

Comment #106 - Posted by: Dbanks at August 19, 2006 12:50 PM

mfbunch #55 and #33 about the distance the weight travels in the two lifts, I'm not sure the weight travels farther in a squat clean. Normally at high weight, you can only lift the bar so high, and catch it exactly at that point in the squat. Then it travels the rest of the way up. If you bounce, you're not at high weight, or it's just for balance, and to rack the bar right before it kills you. If you could power clean that weight, with good oly technique you could squat clean more. It's what you can squat up that makes the difference, at least at the clean level.
Does this make sense?
Great to be back online, from France (don't say it!), fixing my new roof instead of WODs for now.

Thanks Coach for the great videos. Nicole is an inspiration, and your comments about 'it's how you hear it' very interesting.

Comment #107 - Posted by: stryker at August 19, 2006 1:10 PM

13:51. The first set of back extensions were replaced with good mornings done with an 18# "Body Bar" because the Roman chair was in use; the last 2 sets of back extensions done on the Roman chair which was thankfully available ("yeah, get yo' fat ass outta here, i gotta do the WOD.)The squat cleans as rx'ed which never fail to stomp my butt. Looking forward to a kick back Saturday evening, a steak dinner and nothing more strenous tomorrow than a crossword and maybe an easy ocean swim. Good work all and thanks, Coach!

Comment #108 - Posted by: john wopat at August 19, 2006 1:22 PM

Great time Steve HB!

I'm just happy to finish. 65lbs, 28:00

Comment #109 - Posted by: Dan MacD at August 19, 2006 1:30 PM

22:00 w/ 95# and GHD. Focused on full extension and a2a.

Plus tabata sprints, weighted dips 3x3 up to 100#, and grip work.

My back remediation is working. Thanks Coach.

Best to you Dr. Eric.

Comment #110 - Posted by: gav at August 19, 2006 1:35 PM

10:18

65lb squat cleans
20 reps
20 reps
14 reps

the rest as rx'd

Comment #111 - Posted by: Denise at August 19, 2006 1:39 PM

As prescribed, using GHD for the back extensions. 11:46, all squat cleans from the floor, a-to-a. Lower back is toast.

I'm really NOT going to miss the Greenwich Avenue Equinox gym after I move uptown. It seems like the average customer there is more interested in preening, posing, flirting, and checking-other-people-out than actual exercising. As far as I can tell, I'm the only person on the entire floor who worked up a sweat, and that includes the people on the "elliptical" machines. They were staring at me like I was from another planet. Thankfully, I wore my Crossfit "mess you up" t-shirt today, just to prove a point.

Tariq

Comment #112 - Posted by: TK at August 19, 2006 1:39 PM

Age 35 BW 200
Subb'd Good Morning with Bar
9:33

Comment #113 - Posted by: Allan at August 19, 2006 1:40 PM

Ben: 13:07

BE on 45 deg

Comment #114 - Posted by: USMC Denver at August 19, 2006 1:50 PM

#99 Dr. Eric:

I sort of forgot about that part (objects moving). I now recall pouring many, many beverages on the table instead of in the cup when I was first blinded. I learned to put the lip of the bottle right on the cup. You will need to develop your other senses to be more acute, but this will happen naturally. You can expect to develop much better hearing, esp. on the blind side. Your sense of touch will also become more important especially on the blind side. You will probably start to become aware of air currents on the blind side when in crowds that will stop you from bumping into people. This one will take a while. The vision in your remaining eye may improve as well.

As far as judging objects in space, you will no longer be able to pinpoint with binocular vision (obviously). However, you can learn to use both shadow and size cues to the point you will approach the performance of normally sighted people. the one thing that has never recovered for me is navigating a very dark uneven path (like in a forest at night). I'm pretty much helpless in that situation.

Finally, I suggest throwing and catching a ball over and over and over and over and over. It will help A LOT!

Comment #115 - Posted by: Maximus.Monoscope at August 19, 2006 1:50 PM

as rx'd A to A squat cleans, 7:25

Comment #116 - Posted by: brent colson at August 19, 2006 1:58 PM

Thanks Dan. I was trying to pay my penance for a slow time on Tuesday's GHD WOD.

Comment #117 - Posted by: steve hb at August 19, 2006 2:07 PM

BW 150

scaled squat cleans: 75Lb
otherwise as rxd

~20 mins

then 5 mi bike ride

Comment #118 - Posted by: ts at August 19, 2006 2:18 PM

36--bw 190
as rx'd-unbroken
5:48 (hanging squat cleans-butt to heals)

Comment #119 - Posted by: JackM at August 19, 2006 2:20 PM

65# otherwise as rx’d 13:00

Comment #120 - Posted by: Phil Sarris at August 19, 2006 2:44 PM

21 sc w 45#DBs
42 good mornings
15 sc w/ 35# DBs
30 good mornings
9 sc w/ 35# DBs
18 good mornings
22:33, at the park

Comment #121 - Posted by: Doug at August 19, 2006 2:45 PM

~18:00 Hang Squat Clean 45#x(21,15,9),Back Ext (42,30,18)
10x(pullup(4,2,1,1,1,1),situp,pushup,dip)
2x45#OHS
40yrs, 208#, 46th WOD

Comment #122 - Posted by: James N - Phoenix, AZ at August 19, 2006 2:46 PM

Did ystd WOD...day behind...will get this tomorrow on Rest Day.

Dr. Eric: Really nice advice and support from Maximus. Monocular individuals develop a different type of depth perception, and those who lose an eye later in life (later than age 8) need to specifically train that. No reason to expect that you won't drive, ski, run, shoot hoops, play tennis, play golf, etc. The visual cortex and associated interpretive areas are marvelously flexible and adaptive. Best wishes.

Darrell

Comment #123 - Posted by: bingo at August 19, 2006 2:50 PM

Now that we know how to do a deadlift correctly here's how NOT to do a deadlift.
http://video.google.com/videoplay?docid=7744591772793694017&q=Deadlift&hl=en
James

Comment #124 - Posted by: James at August 19, 2006 2:56 PM

42 yoa, 182 lbs.
CFw/u
Burgener warmup
As Rx'd,

13:50

Thanks Coach and Lauren.

Comment #125 - Posted by: Mark Sampson at August 19, 2006 2:57 PM

28 y/o 170 lb 5’10” approx 12% bf
Warm up: three rounds of 45lb deadlift 10 reps, 10 sit ups, L sit on parallettes, 10 squats.

95 pound Squat clean, 21 reps: 6,6,3,3,3
42 Back extensions: 12,8,11,11
95 pound Squat clean, 15 reps: 4,4,3,4
30 Back extensions: 20,10
95 pound Squat clean, 9 reps: 2,3,4
18 Back extensions: 18

Time: 27:58 Full a to a depth squat clean from floor.

I just made the parallettes out of 1.5” schedule 40 PVC today, it was a fun project. Total cost was less than $20, took about an hour.

Comment #126 - Posted by: Sesoku at August 19, 2006 2:58 PM

CFWU x2 on rings
Burgener Warmup
Handstand practice
WOD 8:23

Comment #127 - Posted by: Matt Hehn at August 19, 2006 2:58 PM

BW-201
9:56 as Rx'd.

Comment #128 - Posted by: Ben S. at August 19, 2006 2:58 PM

Anthony (BW=180)
Notes: as rx'd
Time: 8:43

Jodi (BW=110)
Notes: replaced cleans with deadlift jump shrug, 95lbs
Time: 8:09

Comment #129 - Posted by: Anthony B at August 19, 2006 3:12 PM

zuniga :bw 140 as Rx'd 9:15

joel: bw 150 as Rx'd 9:15

Comment #130 - Posted by: joel at August 19, 2006 3:16 PM

as rx'd (back exts on roman chair)
time 12:07

150 pushups in 7:50
bwt 240 age 31

Comment #131 - Posted by: brian t at August 19, 2006 3:32 PM

8:42 as rx'd

Comment #132 - Posted by: Chris S at August 19, 2006 3:36 PM

BW-178
17:21 As rx'd

Comment #133 - Posted by: Chris R at August 19, 2006 3:37 PM

6:59, but had to cut BE in half. And did them on 45 degree bench as we don't have a GHD bench in the gym here. Something to keep working on....

Comment #134 - Posted by: MurphIZ at August 19, 2006 3:37 PM

didn't time. subbed broomstick deads for cleans and supermen for extensions. good to be back after two weeks off with a tweaked back.

Comment #135 - Posted by: Redding Mark S at August 19, 2006 3:44 PM

as rx'ed

8:25

Some of the squat cleans were deeper than others, but this was good practice on my form. I've been getting lazy about snapping myself under the bar.

Comment #136 - Posted by: Chris C at August 19, 2006 3:49 PM

95# 7x7x7
Back X 21x21
115# 5x5x5
Back X 15x15
135# 3x3x3
Back X 18

Pretty good work out

Comment #137 - Posted by: Matt at August 19, 2006 3:50 PM

bwt ~112
75# cleans
12:45

Comment #138 - Posted by: Lynne Pitts at August 19, 2006 4:04 PM

8/19/06 5:15 pm

bw: 68 kg
age: 36

9:43

2nd lift today! Catching up from a long week! 2 more workouts to get caught up. On a roll. One more today.

Comment #139 - Posted by: Shane at August 19, 2006 4:05 PM

Completed the WOD as Rxd, forgot to hit the timer. All sets broken, but kept a good pace.

Comment #140 - Posted by: Dave A. at August 19, 2006 4:06 PM

14'11" w/back ext done at 135 on lat row machine. Went slow and methodical on the cleans since they are not my strong point. Some smokin' time being posted. Good job to all who cleanly ripped through this WOD under 10.

Comment #141 - Posted by: Ian Carver at August 19, 2006 4:37 PM

BW: 170lb
Age: 31

CFWU x2 (minus back extension)

As rx'd:

6:59

Comment #142 - Posted by: LMD_Mike at August 19, 2006 4:40 PM

Virgin Crossfit'er in the House! First workout complete in 15:04. Am unable to walk down stairs now. I am very nervous about tomorrow!

Weeksie out!

Comment #143 - Posted by: Weeksie at August 19, 2006 4:45 PM

I guess this is supposed to get our backs into the same shape as our fronts ... ouch!
~16 min as RXd

Comment #144 - Posted by: Rob S at August 19, 2006 4:49 PM

Age: 25
BWt: 140

As Rx'd, except the majority of my squat cleans turned into power cleans near the end.

16mins 14secs

Comment #145 - Posted by: Darrin at August 19, 2006 4:51 PM

10:13

Comment #146 - Posted by: Sailorcrew at August 19, 2006 5:25 PM

As rx'd

10:40

Comment #147 - Posted by: Fireman Rick at August 19, 2006 5:29 PM

9.40
45kg Squat Clean
Back Extensions/Good Mornings

Comment #148 - Posted by: Adc(Crossfit Sdyney) at August 19, 2006 5:59 PM

185 lbs male
As Rx w/ good mornings instead of back extensionns

13:14

Comment #149 - Posted by: Brian E at August 19, 2006 6:07 PM

As rx'd 18:30

Comment #150 - Posted by: John N at August 19, 2006 6:12 PM

Crap!
Yesterday was my first missed workout since starting CF late July. (Thurs was my sched rest day.)

Back at it today:
MJ-CF#1
1/4 mile run
21 35 lb KB swings
12 pullups
18:46 (previous 22:22 on 8/6)
felt sluggish, yet improved over 3:30!

Comment #151 - Posted by: SteveB at August 19, 2006 6:13 PM

150 bwt
scaled to 80# squat cleans

14:48

Comment #152 - Posted by: Kent L at August 19, 2006 6:17 PM

Around 14:00, forgot watch. Had to do good mornings w/45lbs. Cleans felt good.

Comment #153 - Posted by: JQR at August 19, 2006 6:21 PM

12:44 as prescribed. All sets broken.

Comment #154 - Posted by: Ahmik at August 19, 2006 6:21 PM

Age 50/BW 240#
as Rx'd 14:38
all sets (squat cleans and back extensions) broken but finished.
Peace, Love and Understanding.

Comment #155 - Posted by: stan k at August 19, 2006 6:30 PM

12:49 as rx'd

Comment #156 - Posted by: Jeff Richardson at August 19, 2006 6:31 PM

12:40 as rx'd
did kte and 100m sprints afterwards

Comment #157 - Posted by: RandyG (CrossFit Denver) at August 19, 2006 6:32 PM

Buttercup version
25 lb squat clean x (15/12/9)
Back extension x (30/20/10)
13 minutes.

Comment #158 - Posted by: Deejay at August 19, 2006 6:38 PM

Urbana Garage Group:

2 rounds of CFWU

10 minutes PVC cleans

Dorie (20lb DB cleans/20lb Good Mornings)
9:44.42
Karl (as Rx'd)
9:47.53
Molly (12lb Med-ball cleans/12lb Good Mornings)
10:53.51

Comment #159 - Posted by: Karl (from Champaign, IL) at August 19, 2006 7:10 PM

Off topic question:

I recently started getting the 'military.com' daily newsletter and don't recall signing up for it. It is a Monster.com (which I use) company, but thought crossfit might also be a potential 'recruiting' site.

Anyone else on this list suddenly get these?

BTW - it is an interesting site with articles and video, etc...so I'm not particularly bothered

Just wondering if anyone else has experienced this.

Best,
Dave

Comment #160 - Posted by: dave at August 19, 2006 7:15 PM

BW 155#
Scaled cleans to 75#

18:07
Back-Extensions killing my time.

Comment #161 - Posted by: SethO at August 19, 2006 7:20 PM

bw: 185

Subbed 45# good mornings. 9:40

Comment #162 - Posted by: rick510 at August 19, 2006 7:21 PM

As Rx'd 9:51

Comment #163 - Posted by: ACFire_Ben at August 19, 2006 7:34 PM

CFWU (minus back XT's, plus knee stretches)

35 lb barbell, 30:00, and again I am ecstatic about my very slow performance because I got caught all 21-15-9 squat cleans beautifully. Some dude at the gym even commented on my form. This redeems me from the last time when we were supposed to do squat cleans and I did mostly hang cleans.

Comment #164 - Posted by: treelizard at August 19, 2006 7:42 PM

P.S. You know you've been crossfitting (and are a newbie) when you start scaling back your grocery shopping. "Come on, girl, you have 21 items on your list. Just get seven, and then you can take a minute break. Okay, come on. Seven more. All right, perfect. Now just get seven more. Just seven more and you can go home!"

Comment #165 - Posted by: treelizard at August 19, 2006 7:47 PM

Ran 11 miles instead as I start to prepare for RnR marathon in January on Phx.

Comment #166 - Posted by: Boise Mike Mc at August 19, 2006 8:11 PM

For Matthew and George. About 7.40, but form poor on the squat cleans. Next time, don't time it and concentrate on form.

Comment #167 - Posted by: Matt Townsend at August 19, 2006 8:16 PM

age 29
bw 141#

75# SCs
26:00

Comment #168 - Posted by: Al Noel at August 19, 2006 8:58 PM

11:10

In the video the smoke alarm battery is dying. That must be changed. It sounds every 31 seconds.

Comment #169 - Posted by: Mr. White at August 19, 2006 9:04 PM

Full warmup, then subbed 55-pound squat cleans. Took about 22 minutes after the warmup, although I was not timing myself. That's 120 back extensions.

Comment #170 - Posted by: rfs at August 19, 2006 9:07 PM

as rx'd 12:03
lower back is toast

Comment #171 - Posted by: a noble at August 19, 2006 9:12 PM

As Rx'd:
11:23
Full squat cleans and back extensions.
Knee still a little jacked up.
Great Workout!!

Comment #172 - Posted by: chris l at August 19, 2006 9:33 PM

Age: 29
BW: 205
Sub 45lb barbell good mornings for back extensions
All squat cleans as Rx'd - breaks during first two sets
No breaks on good mornings
12+43
Pretty sweet

Comment #173 - Posted by: NAVAFIT at August 19, 2006 10:12 PM

stryker (#107):
you're only considering the weight on the barbell-i'll concede that it does not travel any farther in squat cleans v power cleans however look at the range of motion your hips travel through a proper squat clean-deadlift-->fully upright-->front squat-->fully upright then back to start position; again, the suck factor is always higher when you throw a good squat in there
at any rate, subbed 45 lbs on this one (i know the score), back extensions on one of those 45 degree angle machines-it'll be nice to redeploy to the land of the true ghd machines in about 3 weeks!
time: 7:42, lower back got the message!

Comment #174 - Posted by: mfbunch at August 19, 2006 11:14 PM

apt gym doesn't have freeweights besides dumbells so I started off subbing with 20s to get close to using a bar

I did
11 squat cleans
10 squat cleans
20 good mornings

at this point I noticed that I could use the leg extension machine for back extensions and promptly switched
11 back extensions
10 back extensions

jumped up to 25s on dumbbells

8 squat cleans
7 squat cleans
15 back extensions
15 good extensions (weaker, didn't come up as high or lower under as much control)

jumped up to 30s on dumbbells

5 squat cleans
4 squat cleans
9 back extensions
8 back extensions

time was greater than 35 minutes because my laundry was done when I got back.

Probably one of the toughest workouts I've done, brutalized me. I'm really digging the crossfit way!

Comment #175 - Posted by: Adam_S at August 20, 2006 2:34 AM

10:40
used 115 lbs for full squat cleans and 20 lb db for extensions
bwt-160 lbs

Comment #176 - Posted by: OPT at August 20, 2006 3:59 AM

As rx'd

13:55

Comment #177 - Posted by: gkjake at August 20, 2006 4:19 AM

26yo 200lbs

CFWUx1 then on to the workout

wod as rx'd
no timer but i flew through this one.
all squat cleans unbroken
back ext broken 22-10-10/10-10-10/18

Comment #178 - Posted by: Greg at August 20, 2006 5:15 AM

New to doing any of these exercises and so was just getting used to doing cleans before squat cleans. Did the workout at rx'd but with standard cleans

8:34

Comment #179 - Posted by: steve25scotland at August 20, 2006 5:33 AM

(Done on 8/20/06)

subbed 135# for squat cleans

13:29

Comment #180 - Posted by: Kegger at August 20, 2006 6:29 AM

13:41 everything broken
bw 222

Thanks!

Comment #181 - Posted by: Murph at August 20, 2006 6:42 AM

10:58-49 yrs old wod as rxd

Comment #182 - Posted by: Kevin at August 20, 2006 7:02 AM

7:40 as rx'd

Comment #183 - Posted by: von-paul at August 20, 2006 7:56 AM

23 minutes.

Comment #184 - Posted by: rmbo at August 20, 2006 8:29 AM

8:30 as rx'd- lost about 20 seconds with an equipment malfunction, but it gave me a chance to catch my breath.

Comment #185 - Posted by: Paul Si at August 20, 2006 8:47 AM


As rx'd

16:00

Comment #186 - Posted by: James D at August 20, 2006 8:57 AM

I didn't do yesterday's WOD, although I should have. Honestly, I didn't see it until today.

Here is what I did instead:

For time:

10 minutes jump rope
25 R and 25 L 1.5 pood snatches (it was more like five sets of five, but that's fine with me).

10 minutes jump rope

25R 25L 1 pood snatches (done the exact same way as above).

Total time: just around 35:00 because I forgot to start the stop watch right away, so I'm penalizing myself a minute even if it was less.

Comment #187 - Posted by: Kris at August 20, 2006 9:08 AM

95lb. squat cleans
Good mornings w/ 45lb bar

11:07.33

finished w/ 2x100m farmer walks - 2 24kg kettlbells and 50lb. weight vest.

Comment #188 - Posted by: Neal Dickey at August 20, 2006 9:14 AM

Day behind, late post for recording purpose.
Full squat cleans; first time not doing HSC.
75#/65/65
All sets of both exercises broken. Good form, squat past parallel on all.

18:04

Full squat and lifting from floor worth at least 4 minutes judging by prior results.

Comment #189 - Posted by: bingo at August 20, 2006 9:33 AM

CFWU
good mornings w/ 65# 20, 20, 15, 15, 10

Comment #190 - Posted by: texasmick at August 20, 2006 9:44 AM

CFWUx3 with Handstand practice, dead hang pull-ups, abmat sit-ups, GHD Back ext.

Burgener warm-up with 15lb bar

BW=111 53lb Squat cleans. Tried out my new York barbell(33lbs). Highly recommend the women's bar!!
Back extensions on GHD
Time:19:08 Concentrated on perfect form for the squat cleans (my legs are a weakness of mine)..so I went slow today.

Comment #191 - Posted by: Krista J. at August 20, 2006 9:49 AM

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Did 95 lb FS C&J (because I couldn't remember when I got to the gym if the WOD was cleans or C&J)

Time as rx'd: 25:00

Comment #192 - Posted by: Mark Rosen at August 20, 2006 10:29 AM

Hello everyone!

Had to stop my lower back was in pain and wanted to finish and slowed down just to finish but pain took over and I havee a heavy week coming up.

For time:
95 pound Squat clean, 21 reps (45kg bar)
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions (Stopped at 3)
95 pound Squat clean, 9 reps
18 Back extensions

Time = 10:36

Next time will eat this up.

London Crossfitter!

Comment #193 - Posted by: lorenzo F at August 20, 2006 11:54 AM

16:28 with 45lb GM's

Comment #194 - Posted by: bwhite at August 20, 2006 11:58 AM

35 kg. Squat clean, 21 reps
42 good mornings
35 kg. Squat clean, 15 reps
30 good mornings
35 kg. Squat clean, 9 reps
18 good mornings

Time: 12.50

Comment #195 - Posted by: Christina Sklebar at August 20, 2006 12:26 PM

35 kg. Squat clean, 21 reps
42 good mornings
35 kg. Squat clean, 15 reps
30 good mornings
35 kg. Squat clean, 9 reps
18 good mornings

Time: 12.50

Comment #196 - Posted by: Christina Sklebar at August 20, 2006 12:27 PM

Attempted this one right after Friday's shoulder press WOD (which I really enjoyed). Had to stop after completing the first round because my lower back stiffened up so much, I really became concerned about injury. First time in over 7 months I ever had to quit a WOD! Damn!

Comment #197 - Posted by: Mike Scott at August 20, 2006 12:37 PM

Will do this one tomorrow -wife wont let me have the time!

Single deadlifts sneaked in while watching a movie with the kids up to 242 lbs - too scared to go heavier at home (no mats)

Comment #198 - Posted by: Nick.K at August 20, 2006 1:03 PM

cfwu

as rxd 13:19
tenative on squat cleans do to a slightly gimpy right knee

Comment #199 - Posted by: mrader at August 20, 2006 1:29 PM

mfbunch,
point taken, it does matter how far the body travels too.
I like 'the suck factor' concept alot!

Comment #200 - Posted by: stryker at August 20, 2006 2:54 PM

as rxed
23:45

Comment #201 - Posted by: ericu at August 20, 2006 3:24 PM

As Rx'd, 17:40. Lower back was SCREAMING by the end -- i literally had to push myself back to standing each time i put the bar down. i'm so not digging coach's new lower back-training kick!

Comment #202 - Posted by: dammit at August 20, 2006 3:36 PM

DONE ON AUG. 20

bw-198

wu
1 1/2 hour High School Alumni Lacrosse Game-
Us old guys against the kids- much fun.

10 x pullups, 95# backsquats, cleans
burgener & a few deads

wod-subbed goodmornings- no gh machine at home

12:21 total- with deep squat catches-cleans broken every five reps to wipe the bar-sweating like a one legged man in an ass kicking contest.

Great workout. Cleans and thrusters always make me find religion..."Please God, make it end soon!"

Comment #203 - Posted by: MCORRY at August 20, 2006 4:09 PM

BW = 140 lbs.

Had to scale the squat cleans down 20 % to work on technique.

21 Squat Cleans
42 Back Extensions

15 Squat Cleans
30 Back Extensions

9 Squat Cleans
18 Back Extensions

13:02

Comment #204 - Posted by: Huff at August 20, 2006 5:07 PM

Bw 171
age 37
cleans 95#
Good morning Oly bar
15:00 mins

Comment #205 - Posted by: coop at August 20, 2006 5:29 PM

cfwu x3
21-15-9 cleans 45 dbs
42-30-18- supermans

9:52

Comment #206 - Posted by: anb6 at August 20, 2006 5:54 PM

BW 128

30kg squat cleans

13:50

Comment #207 - Posted by: Alicia Zhuang at August 20, 2006 6:14 PM

BW 190

as rx'ed 10:04
some of the clean squats were a2a others just to parallel, don't think I'll be able to move tomorrow.

Comment #208 - Posted by: david h at August 20, 2006 6:45 PM

11:48 as Rx'd

Comment #209 - Posted by: Tommy A. at August 21, 2006 1:14 AM

11:28 as Rx'd (having watch-reading problems)

Comment #210 - Posted by: Tommy A. at August 21, 2006 1:15 AM

bw 146#
struggled to 12:09

Comment #211 - Posted by: pat d at August 21, 2006 2:52 AM

CFWU 3 rds of 7
subbed 20# DBs
8:28

Comment #212 - Posted by: John H at August 21, 2006 2:53 AM

BWT: 253
As Rx'd
Broken sets on first 2 rounds of squat cleans.
18:32

Comment #213 - Posted by: CGF at August 21, 2006 4:40 AM

14:51

Comment #214 - Posted by: *****TROOPER***** at August 21, 2006 5:36 AM

95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

28:00 as Rx'd

Comment #215 - Posted by: Ralph99mba at August 21, 2006 5:42 AM

bw 155

As rx'd
first 2 rounds, sets broken
some power cleans in 2nd and 3rd rounds

17:05

Comment #216 - Posted by: Don C_NH at August 21, 2006 5:42 AM

7:26
subbed 95lbs. goodmornings for back extensions (gym in Edmonton did not have a back extension)

Comment #217 - Posted by: AFT at August 21, 2006 7:06 AM

all good squat cleans
back is smoked
bwt: 211
13:17

Taji, Iraq

Comment #218 - Posted by: newt66ssa at August 21, 2006 8:28 AM

CFWUx3
12:45

Comment #219 - Posted by: Doug at August 21, 2006 9:57 AM

8/18/06
65lbs Cleans
10:02 Time
btw 126

Comment #220 - Posted by: Jon Gray at August 21, 2006 11:13 AM

15:42 as rx'd

160 Avg HR
181 Max HR

Comment #221 - Posted by: MJB at August 21, 2006 11:23 AM

Injury sub
For time:
*115 pound front squats, 21 reps
42 Back extensions
*115 pound front squats, 15 reps
30 Back extensions
*115 pound front squats, 9 reps
18 Back extensions
TOTAL TIME=15:29 (5:47/5:06/4:36)

Comment #222 - Posted by: jdg at August 21, 2006 11:27 AM

Cycling - Benbrook Lake:

24.1 miles
1:30:08

Avg SPD: 16.1 mph
Max SPD: 33.4 mph

Avg HR: 163
Max HR: 189

Comment #223 - Posted by: MJB at August 21, 2006 11:27 AM

18:30
75# squat clean
sub'd good mornings for ext.

Comment #224 - Posted by: BJAYD at August 21, 2006 11:33 AM

another go at ME OHS

OHS:
45x10
95x6
135x5
155x3
175x3
185x3
205x3
215x1.5(couldn't get out of hole on rep 2)
225x1
245x1=PR, BW+10#

Felt really good today.

Then went after the squat clean/BE WOD.

Modded to HPC+FS

21 HPC, 21 FS, 42 BE
15 HPC, 15 FS, 30 BE
9 HPC, 9 FS, 18 BE

14:13 as modded.

My back is so unbelievably tight right now. The last set of FS was sooo painful.

Comment #225 - Posted by: Andy Shirley at August 21, 2006 1:46 PM

**************************************************19:25

Comment #226 - Posted by: TommyKrackCorn at August 21, 2006 1:54 PM

14:50
Age: 30; BW: 194
Added a shoulder press at the end of each clean since I skipped the shoulder press workout previously.

Comment #227 - Posted by: Jamie W. at August 21, 2006 2:31 PM

bw 165#

as rx'd with supermans on floor instead of back extensions

5min 47sec

good workout...

Comment #228 - Posted by: bridges at August 21, 2006 4:03 PM

9:18

95# full squat cleans (13-4-4, 10-5, 9)
standing good morning holding 20# ball behind head (42, 30, 15)

Comment #229 - Posted by: kramer at August 21, 2006 4:43 PM

15:48

Comment #230 - Posted by: David B. at August 21, 2006 5:53 PM

Paul, Jen, Dan Sub a fight gone bad routine:

15 Back Extensions with Superman hold to 50 Sec
10 Sec Rotation
40 Pushups in 50 Sec
10 Sec Rotation
10 Dead Lifts (Paul and Dan 165, Jen 103) in 50 Sec
10 Sec Rotation
10 knees to elbows then L or S hang to 50 Sec.
10 Sec Rotation
Row 200M in 50 Sec
10 Sec Rotation
Rest Station 50 sec
10 Sec Rotation

3X

Comment #231 - Posted by: paulf at August 21, 2006 7:47 PM

Sub'd good mornings for back extensions
17:30

Comment #232 - Posted by: JDale at August 21, 2006 9:37 PM

bw-145lbs

55lbs for the squat clean

15:27

Comment #233 - Posted by: Edmund Vega at August 22, 2006 12:45 AM

BW: 238

did 70 lbs for squat cleans

12:32

Comment #234 - Posted by: Gerrick Reyes at August 22, 2006 1:49 AM

Yeah, this was fun.

BW 191
As Rx'd: 9:11
BE on roman chair
set of 30 broken into 15x2 (don't ask my how I got to 42 without having to break); SC broken into 16+5 and 8+7
Good times... good times...

Comment #235 - Posted by: DaGunk at August 22, 2006 4:30 AM

12:22 as rx'd and dripping in sweat

All full squat cleans unbroken. First two sets of back extensions broken (30/12, 20/10).

Comment #236 - Posted by: JohnP at August 22, 2006 7:58 AM

15:51 as rx'd

Comment #237 - Posted by: Newlin at August 22, 2006 8:06 AM

13.29 as rx'ed

Comment #238 - Posted by: Luca.Z at August 22, 2006 9:20 AM


13:00 minutes

Barbell squats
back extensions

Camp Liberty Baghdad

Comment #239 - Posted by: Ann Marie at August 22, 2006 11:05 AM

Modified
bw = 196lbs
substituted 45lb good mornings for back extentions
Time = 14:44

Comment #240 - Posted by: JT Calgary at August 22, 2006 3:20 PM

Worked with Konantz

did as rx'd
my time: 10:30
Konantz's time: 12:19

Comment #241 - Posted by: Jay at August 22, 2006 4:25 PM

18:37. Poor form. Should drop weight next time.

Comment #242 - Posted by: bryboy at August 22, 2006 5:19 PM

Read the incorrect exersize instead and did thrusters. No wonder I thought it was a little to easy to be xfit. anyways did it as rx'd except subbed thrusters instead of cleans.
Time 6:00
Then did 100 punches with 40 lbs resistance and 10 L-PU, 80 punches & 8 L-PU and 60 punches & 6 L-PU. Time for this workout 6:30

Comment #243 - Posted by: AJonusas at August 22, 2006 7:26 PM

BTW: 189lbs Age: 25
I did this WOD with a friend so time could have been lower.

Squat cleans-100lbs
Sets broken up

time: 17:35

Comment #244 - Posted by: Marc at August 23, 2006 8:22 AM

as Rx'd 15:20
back extensions on homeade GHD w/ smith machine and bench

Comment #245 - Posted by: Meyer at August 23, 2006 10:15 AM

as RX'd 14:12
working on form for cleans
startingstrength is a great book!

Comment #246 - Posted by: firedave at August 23, 2006 10:52 AM

bw: 144 age: 21

21:30 (scaled to 70 pounds)

SC sets of 5
BE sets of 8

Comment #247 - Posted by: Drew J at August 23, 2006 1:51 PM

Run: California 10 miles

Comment #248 - Posted by: Matt Durham IAFF at August 23, 2006 3:05 PM

as rx'd 11:31

Comment #249 - Posted by: cja at August 23, 2006 4:41 PM

cfwu
23:09 as rxed all sets broken
95 pound Squat clean, 21 reps
48 Back extensions
95 pound Squat clean, 15 reps
36 Back extensions
95 pound Squat clean, 9 reps
24 Back extensions

Comment #250 - Posted by: homerba at August 23, 2006 5:51 PM

11:20 as RX'd.

Comment #251 - Posted by: morisong at August 24, 2006 7:30 AM

36yo, 173#
Scaled reps to 80%, finished in 8:43.
95 lb squat cleans were much easier than the 135 lb used for Elizabeth, but unlike that WOD, I didn't gas here. Muscle fatigue in the lower back got me first and I couldn't do any of the sets of cleans unbroken, my only unbroken set was the last set of back extensions.

Comment #252 - Posted by: jeg at August 24, 2006 8:51 AM

cfwu x 2
WOD 19:09
scaled sq cl's to 75lbs
didn't want time to look too bad
sets still broken, oh well

Comment #253 - Posted by: Lou_D at August 24, 2006 3:21 PM

Knee was bugging me so I did normal cleans instead of full squat cleans

11:08

Comment #254 - Posted by: clint at August 25, 2006 6:36 AM

- 45lb squat cleans
- What a difference perfect squat form
makes
- Very taxing. Lo back is tanked
- Awesome!
20:22

Mary off – lo back pain

Comment #255 - Posted by: Dylon at August 25, 2006 7:29 AM

BrandXish "Porch" Modification
For time:
95 pound Squat clean, 15 reps
36 Back extensions
95 pound Squat clean, 12 reps
28 Back extensions
95 pound Squat clean, 9 reps
21 Back extensions
Time: 12:40

Comment #256 - Posted by: Photoman at August 25, 2006 7:34 AM

BWT 180 AGE 30

FOR TIME: 31:18

95 POUND SQUAT CLEAN (HIGH HANG), 21 REPS
42 BACK EXTENSIONS
95 POUND SQUAT CLEAN (HIGH HANG), 15 REPS
30 BACK EXTENSIONS
95 POUND SQUAT CLEAN (HIGH HANG), 9 REPS
18 BACK EXTENSIONS

Comment #257 - Posted by: FREE at August 25, 2006 8:36 AM

Some of you people are sick freaks, and I mean that in the good way. I straggled in with 12:27, although in my defense, let it be noted that bagging sandbags and carrying them to the curb for a farmer's walk is not really a good idea as a warmup.
It was a hell of a finisher after this WOD, though!

Comment #258 - Posted by: Tim T at August 25, 2006 12:19 PM
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