I love cleans. Giddy Up!

That is super hard-core traversing. Way to go CF!

And Coach, thanks for all the excellent running articles.

Did I miss the announcement that CF's main WoD was switching to a ME template? I love it.

To quote Ediddy ...It's MOTHER F@#*ING Oly-Lift day!

W/all the reading on sprint training and the benifits. Does anyone w/a running background know if it is beneficial to do srint work instead of normal LSD runs when dealing w/PFS (Patella Femoral Syndrome)?

I'm no running expert by a stretch of anyone's imagination, but I would think that sprints would be a little easier as you are up on the toes in the sprint (of course you should be mid-foot striking when running distance as well). It may make a difference. Also, are you giving your IT band some love?

Stretch it and see if it helps.

That and watch more Dodger games.

Sorry, had to throw that in for you DJ.

Yeah, the stretching thing has worked and the landing on the mid-foot has as well. The knee has been improving, but am always looking for a better way to get it back to 100%.

Oh, and I don't think watching the over 40 league... Errr... I mean Dodgers will help Ron. Thanks though.

Go Pads!

Newbie here - so when the workouts show reps like today's (1-1-1-1-1-etc). Do you just do the max amount you can for each single rep? How much rest do you take between sets?

150 reps one day then 10 heavy the next. This CrossFit stuff is nuts. Love it tonight. Cursing your name at 0530 tomorrow. As us fatkids like to say, "One is always easier than 5. (or 50 for that matter)"

Just wait til my clients get a load of this...

Is there a specific style of clean? Full squat or Power? Hang or floor?

***FAQ- "Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat."

The rest is up to you. :03 is the usaul time for most of us. Take the amount of time needed to recover w/out losing your focus.

Start heavy and work towards a one rep max.

I (heart) Cleans!

Get some, Go again!

36 bw190

155,165,175,185,195,200(fail),185,185,185,185,185

Well here's where it all falls off the rails, I'm off to St. John's to get married and the facilities are just not up to snuff there. I'll keep on modifying and posting as well as I can. WISH ME LUCK!!!

#13:

LUCK!

Re: running article. Yet again, scientific research proves what Crossfitters already know through experience. ;)

To DJ #5

Have you tried trigger point massage? I had a very similar problem, and working on trigger points in my transverse fascia latae/IT band have completely cleared it up (you may have some points set up elsewhere of course). The book I used, recommended to me from my massage therapist friend, is by Clair Davies and Amber Davies, and is called something like "The Trigger Point Self-Therapy Workbook". It works. I swear by it and spread the gospel of trigger point for solving at least part of any musculo-skeletal problem you may be having. Good luck!

Technique day for me. My biggest(I think) flaw is that I tend to end up with the bar to far forward. Did:

Bar x1 x20
40kg x1 x10

Even managed to fall backwards one time, and since I can't dump the bar I fell in slowmotion ending up sitting in the rack position. I then thought of jerking it, but it was hard to get any momentum from my ass...

Age 35
BW 67kg

to those that answered my cry thanks. i love the program and the people associated with. YOUR GREAT!!!!!!!
for Andrew:
when you do your WO, do you run or do a cardio CF style? for the 2 weeks you do it is it a BP a day high rep or low rep (to include weight?
good luck with SFQ hope you make it..
K-9

for Mike OD:
i am interested in keeping real strength and stamina but i would also like to maintain a little size because i feel comfortable in it and me wife likes it. i just wanted to start now rather than start over later. if you can suggest anything in which i can sastisfy both need by way of nutrition only or WO and nutrition i would appreciate.

thanks again guys.
mark and JOOP (K-9)

#13,

Newfoundland? Nothing's up to snuff there except seal flipper pie (how many zone blocks would that be?). You're not marrying a Newfie I hope!

DJ, not a doctor but found this on PFS.
http://www.med.yale.edu/ortho/ysmc/injuries/knee.htm

Don't know if a knee brace temporarily would help keep it in allignment? I would imagine shorter running puts less stress over time than compared to jogging. But again no doctor here, just a drunk Irish man like yourself! Oh..and a dodger or padres fan is a step up from being a Red Sux fan right about now.

Mark #18, size really has mostly to do with the calorie intake. If it's too low you won't keep it as Crossfit workouts can require more than what you are used to. Simple formula is keep the same work out routine and add 500cal to your current diet. You should see weight going back up at some point (watch out, too quick may just be fat and not muscle), if not try adding another 250. Creatine may help keep size as well (as most of it is water). Get plenty of protein for those muscles too, at least 1gram per lb of bodyweight. Search the message board too for related content, it's really a gold mine of information. Hope it helps.

PS. It's mf'ing piss off the gym owners day with crashing weights. Awesome.

Oh yeah, love the frequent ME workouts too!! Thanks Coach.

Still learning this one. But..slowly getting the form right. A lot of this game is mental, I think. I'm almost afraid to move the bar as quickly as I need to get under it - much more used to the slow deadlift style lifting. Which is why this is functional I guess!

aet43
bw158
ht 5'11.5"

Worked up to 100lbs, then failed at 105 - got it up but no squat. Others all squatted (at last).

Gaucoin,

Congratulations, and, of course, Good Luck!

#13

I have been doing CrossFit in NL for over a year, the only equipment my gym does not have is rings and a kettlebell. And this gym is one of the older gyms in the city.

#19

It's sad that there are people in our country as ignorant as this.

#13 Gaucoin:

Congrats! Best of luck to you and your bride.

Darrell

60 70 80 50 50 50 60 60 60 70 60 60 60 kg

body weight 87kg

Gaucoin,

Congratulations!

Since you're going on vacation, when was the last time you took a week off? If it's been 3 months or more, consider just enjoying yourself and staying active.

Ive been in Iraq doing crossfit for some time now. I am having great results, and learning the right to the wrong
I have been doing for years. With good fortune ran into alot of guys who have done alot of oly lifts in college and such, So they have helped coach me into bigger and better form rather than bigger weights, sloppy form and broken body. Crossfit is spreading like the plauge over here. At first people would stare at me as if I was a crazy man. But when asked I spread the word of the madness that somone has given to me " But be warned its not from the weak minded or tame at heart". Thanks for everything that comes through here great workouts and better people with worlds of knowledge that would cost hundreds of dollars in stores, But the best is the strong posative attitude that keeps rolling in .... You are all awesome STAY STRONG

#13
Congrats and best of luck on your special day.

44, 165 lbs
CFWU x3 plus Hanging Leg Lifts
WOD:
45,66,75,85,85,95,95,100,100,100

5th week of WOD. I didn't have any problems with the pull but found myself very timid getting fully under the bar as I added weight. I plan to get back in the gym later today, pick a comfortable weight and practice getting under the bar correctly.

105x5/95x5 squat cleans. Focus on pulling up rather than letting the weight swing out....couldn't maintain good form so I dropped the weight. Butt to ankles depth.

Setted with 3 consecutive dead hang (arms completely straight), no kip ring muscleups between each clean. Rings turned out at the top.

Hey all, first I would like to thank the good people here at crossfit for all their hard work helping out of shape slackers like me into a better life. I have only been doing the wod for 2.5 weeks now but am all ready seeing results in my max loads and endurance. Now for my newbie question. While doing todays workout I felt what seemed like a lot of strain down the entirety of the back of my leg from but to heel (pardon, but I can't remember my structural anatomy for a more scientific naming). I was wondering if this was supposed to be or if my form was just as god awful as I though?

bw 308 lb. (down from 330 :)
h. 5'7" age 28
115/135(f)/125/125/125/125/125/130/130/135

mike,

when I do bodybuiling style workouts I keep rest short(<1min), reps 8-15(except power exercises squats, deads, bench), 3-4sets/3-4 exercises per bodypart. For cardio I do 1 lsd run, 1 track work(sprints), 1 intervaul run, 1 ruck, and 1-2 swims. I usually just increase my distances. I also do this schedule in the mornings and crossfit in the afternoon when doing crossfit.

To the guy in the picture:

Croft would be proud. Good job bro. Seems like some rightous suffering.

Also for the PATELLOFEMORAL PAIN SYNDROME, it is caused by incorrect pull on the patella as the knee is extended. This wears down the cartilage (smaller surface area = greater wear) and cause pain. Try going to a physical therapist that specializes in sports and orthopedic rehab (CALL 2-3 of your local orthopedic doctors/nurses of doc's and see who they recommend. Make sure it's a really up to par clinic.) They can give you advice and some treatment to release the tight spots in your knee and help the patella realign.

3x CFWU
115,115,135,135,145,145,145,145(f),135,135

Mark,
sorry for mark not mike

Lets get some!!!!

WOD, maxed 160. Love the cleans. (still timid to drop weights as they are not bumpers, and gym owner would not be happy as usual)

DJ - add some Fish Oil to the Guiness once in a while for that knee inflammation. ;)

Look, I'm totally on board with the benefits of sprint and/or interval training, but I've got to say (as a professional quantitative analyst) that todays article represents pretty poor stats.

First off, a 21% explanatory value is not insignificant by any means! Thats HUGE.

Second, the study cited was poorly designed to isolate the benefits of distance running because it did not isolate and test those benefits. A better test would be to take two groups of runners of approximately equal fitness and have one group perform LSD runs weekly while the other group performs only higher intensity runs. This test would need at least 60 runners to be statistically significant, and it would have to last at least one year to have any validity.

Finally, the benefits of high mileage will significantly vary by the duration and intesity of your race - if you want to run a marathon in 2:30, you damn well better put in some serious mileage. If you're looking to just trot along in some local 10 mile race, well, to do that you probably don't need much training at all...

Age 32
BW 83?kg

CFWUx3

Started cleaning and at the forth rep I twisted my hand. Tried to do the rest but it was to painful. Unsatisfied I did 3x20 squats, 3x20 sit-ups and 3x20 back-ext, no pleasure what so ever!

35/45/65/70/75/80/80/80/80f/80

bw 135 age 22
rodney all reps 110

bw 150 age 22
joel all reps 135

Note the new crossfit affiliate in St John's, Newfoundland.

cfwu x 3

135
135
135
145
145
145
155
155
155
175 fail. weight dumped
175 PR
135

Ran short on time and had to jump to 175 too fast. Shoulda hit 165 a couple times first...

Went light because after the first two reps it became apparent I was having trouble with my form.

85-90-87.5-90-95-100-105-110-115-115

BW = 140

WEDNESDAY 060830
Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.
95/105/115/125/135/115/115/120/120

bw 185
135
135
145
145
155
155
165
165
175
185(f)

115/135/145/155/155/165/155/155/155/155 - decent form; the 165 was less smooth.

bw 195 age 23

95
95
95
95
125
155
165
185
195
205 PR

Did yesterday's WOD today. lower back was sore.

30:15 as prescribed.

65 lbs.
65 lbs.
70 lbs.
70 lbs.
70 lbs.
1 failed attempt at 70
70 lbs.
65 lbs.
65 lbs.
65 lbs.
65 lbs.

No access to oly set here, so had to use an old power set bar with plates hung loose so they could spin:
130-140-150-160-170-180-180-180-155(HC)-155(HC)

The last two were hang cleans to practice jump and pull motion- form was dismal, getting hardly any height out that jump.

Finished up with Tabata on alternate DB press while running in place pumping knees high.

Catherine: 45/45/45/45/45/45/45/65/65
Tim: 135/185/205(f)/205/215(f)/215/225(f)/225(f)/225

followed by high pulls with 225

If my legs and back weren't shot from yesterday I think I'd have had a PR in me (250-255). Form suffered from lack of power...

Paul (Addiroids) -- WTF are you doing here? Shouldn't you be studying? Or up on a wall? ;-)

BW 250
AGE 30
1-135
1-155
1-185
1-205
1-225
1-245
1-255
1-275(F) OLD PR
1-255
1-245

BW - 180
95
115
135
155
175
185
195 (Old PR)
200 (PR)
205 (PR, but not a solid catch)
205 (much better catch)

Tore some cartilage in my ribs on friday and have been taking it easy the last few days. Thought I would try cleans and see how they felt.
45/95/115/135/135/155/175/185.

Stopped at 185 (pr) thinking I had already pushed my luck to far. Although, I didn't feel any pain (probably due to the use of a rib belt)

Gaucoin #12,
Congratulations!! (It's okay to miss a WOD on your wedding day, you know.)

1-50 kg
2-60 Kg
3-70 Kg
4-80 Kg
5- 90 Kg
6- 100 Kg - miss
7 -90Kg
8-90 kg - miss
9-60 kg x 5
10 60 Kg x 5

Worked out with girlfriend who is just beginning Crossfit.... Skipped this workout in favor of Angie (100 each of pull-ups, push-ups, sit-ups, and squats)

Gretchen: 1/2 Angie in 16:00 (sub lat pulls downs for pull ups)
Chip: Full Angie in 29:01

Lower Back still screaming from yesterday's hell.

bw 120
worked up to 125, did 2 singles (PR:)

big pipe: bw 170
135, 165, 175, 185, 185, 195, then finished out w/4 of 135 working on strict form

as rx'd top sets at 265

135x5, 145,155x2,165,175 Failed... back sore from wallballs yesterday...

Is it time to Bench Press or run again?

55x2 65x3 70x5 then I finished with a 3km row

I'm still having trouble with racking the bar in a full squat, but I'm a lot better then I was when I started last week. I do love olympic lifiting

95/115/135/145/155/165/175/185(pr)/190(f)

finished with 3 rounds of 5x135# power cleans

BW=112
Worked up to 80, failed 85...felt really weak today.

30yrs, 5'9", 220lbs

dumbbell cleans (1st time)

60lbs (30lbs in each hand)
70lbs
80
90
100
120 fail
100
100
100
90 bad form (legs were dead from yesterday)

cfwux2

SquatCln
115
135
145
155 f !?
135
135

PowerCln
135
155
165
175
185

Another comment on the article: the other obvious explanation, besides genetics, for the leveling off of performance with distance among slower runners is that their performance isn't limited by their distance training, but something else. Like, um, speed? Too bad they did not ask about speed training or sprint times.

95/135/155/155/155/155/155/155/155/155
Working on form.

BW: 194
Age: 31

Did 2min of L-sits afterward broken into increments as long as I could stand (best was 20s).

warm-up:
mu(2x-40#,2x-50#,4x-60#), hspu 8x-20#, 8x25#be, 8xk2e
mu(2x4x-60#), hspu 8x-20#, 8x25#be, 8xk2e
wod: hang squat clean 45# to 105# PR by 5# increments
great from, deep squat catch, stand and squat to dump
40yrs, 210#, 54th WOD

*************************************************
CFWU, then as rx'd (BW #175):
135
140
145
150
155
160
165
175 failed, then passed
180 think that was a PR
170

Good form for all, except for the failure at 175.
*************************************************

Comment #12 - Posted by gaucoin

Good Luck! I'd say run like hell the other way, but sounds like your already done for!

May as well marry a Newf - Why not? Don't listen to Comment #18 - Posted by jared he don't know - A good lass from The Rock can drink you under the table, finish your fight and then carry your sorry-passed-out a$$ home afeterwards! Hmmm... maybe Jared has a point?

Have a great party, say goodbye to you manhood! (Joking;)

Chris

Modified CFWU x 3
10 x lunge walk
10 x ohs w/ broomstick
10 x sit-up
10 x good-mornings w/ broomstick
10 x pull-up
5 x dip
5 x hspu (2-3" depth), last set was hold for 12 seconds

Clean 1-1-1-1-1-1-1-1-1-1 reps

1 x 65#
1 x 75#
1 x 85#
1 x 95#
1 x 105#
1 x 115#
1 x 125#
1 x 135# power clean
1 x 145# power clean
1 x 145# power clean

Age: 41
BW: 160

CFWUx3

95x3
135
155
165
175
185 (f)
145
135
135
135

First time doing cleans in months, due to injured hip & knee. Very happy to get above bodyweight! Lower back pretty sore from all those back extensions yesterday.

45, 95, 115, 135, 155, 165 pr, 175 pr

felt good with 175 didn't want to push it. All power cleans. Still working on hip flexibility for my front squat.

Age: 41
Wgt: 204

Mod WU
3 x 15 SS/OHS+stck/SU/BExt/PshU
3 x 6 PU
cleans
65/65/65/85/85
95/105f/105/115/125

42#
42#
42#
47#
47#
52#
52#
57#
57#
62#

I am working on form. Thanks Krista J.

Max
BW 190

Hang Squat Clean A to A

65
85
95
95
115
125 (oops, power clean)
125 -pr
135 -pr
145 -pr
155 -pr
165 -fail

Nicole worked on form with 65

Sharon & Felica got 115 lb front squat
Sharon made a valiant attempt at a 115 lb bench press - soon.

Age 46/BWt. 154
75
85
85
95 PR
105 PR
115 PR
115
115 Dumped...really cool how bumpers bounce!!
85
85

Three PR's! Oly trainer was around, said my yell at the bottom of the last squat was good for at least 350#!!

D.

The study was interesting. It might be genetics, but the author seemed to ignore a pedestrian but possible reason - that the slower runners have to spend a lot more time running just to achieve the same distance. That is, in the first third, they ran the 10 miles at around 6 min clips, as opposed to the bottom third's 8 minute clips, 33% more. So, a slower runner trying to get in 40 miles a week is going to spend 33% more time running than a faster runner, which could cause their race performance to suffer. What if, instead of mileage, we compared time? Or, relative intensity of the miles?

Maxed at 160lbs, on par with my previous PR.

Gaucoin,
As a newly married guy, I can tell you that it just keeps getting better and better...
.
.
.
.
.
(ok, the wife left the room -- RUN FOR IT, MAN!!)

Just joshin'!
Congratulations and good luck!!
Ian

Modified CFWU x 3
10 x sit-up
10 x pull-up
10 x dip
5 x hspu (Full presses)

Clean 1-1-1-1-1-1-1-1-1-1 reps

1 x 65#
1 x 75#
1 x 85#
1 x 95#
1 x 105#
1 x 115#
1 x 125#
1 x 135#
1 x 145#
1 x 155# Fail

As rx'd
95x3; 135x1; 155x1; 165x1; 185x1; 195x1; 205x1; 210x1; 215x1; 220x1

I was wondering if anyone knew a substitution for cleans. My gym isn't the best and doesn't have much room in it. I hate doing cleans with metal weights because it always prevents me from challenging myself since I am worried about dropping the weight. Will one arm snatches work?

squat cleans from the floor
105,115,125,130,135,135,135,140(PR),140,145(fail - power clean)
power cleans from the floor
145,145,150,155,160,165(old PR),170(fail),170(fail) - quit for the day
BW = 165

240 (PR) easy
250 Fail
then.....
245 F ail
It's going to be Heavy Clean Pulls for me this weekend!

#85 Evan
Use Dumbells, or practice Clean Pulls and Front Squats

#85, almost forgot, check out Burgeners www.mikesgym.org for more ideas or do his WOD. Unbelievable stuff there.

Gaucoin congrats!!!

45/50/55/60/65/70/75/80/85/90

Since I'm still nursing a nagging rotator cuff injury, like there is any other kind, I decided to work on form since the coordination of squating under the bar has always been an issue for me. It went well I felt, now hopefully I can transfer the movement to when I have more weight

In the spirit of the recent article I followed up with a sprint workout. 6 sets of 30 sec sprints. Since I couldn't remember if a rest time between sprints was listed in the articles I just walked back to the start point, got a drink of water, and went again. I'd much rather lose myself in a 3 mile run, but that just means I should probably be doing more sprint work

Age 35 BW 200

Squat Cleans from the Floor
105
110
115
120
125
130
135
140
145
150 (PR)

BW: 160#
CFWU: x3
CLEAN: 95, 115, 135, 155, 165, 175, 185(pr), 190(f), 175, 190(f), 185. Plus 135x7 form work. Full squats on 165 and below, above became half squats.

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

age 25
bw 108 lbs.

75/85/95/100/105/110/110/115(fail) 110/110

CFWUx3

BW 129
45/55/65/70/75PR/80f/65/65/65/70/75

Failed twice at 80, then at 75, so back down to build up again. Need to find a coach, or take a video and post it or something--I know I am being stopped by form. But hey, new PR--old was 65.

BW: 165

1x95 1x105 1x115 1x125 1x135 1x145 1x165 1x175 1x185(pr)1x195(f)

A 10 pound increase from last time, I finally have the rack down, but I need to work on catching it in the squat, 165 and under were full squats, 175/185/195 were half squats, more like power cleans. Anyone know why my instinct says not to go all the way down on the heavier lifts?

95/135/155/165/170(f)/155/135/135/135/135. Used the last 4 to work on form. Didn't feel very strong today after yesterday's beating. Get some...

Comment #80 : "a slower runner trying to get in 40 miles a week is going to spend 33% more time running than a faster runner"

They're taking approximately the same number of steps. So what if they are taking more time to do it? It's not as if it really means they have "less time to recover" from their workout. You're talking a small fraction of their recovery time.

BW-201
Gaucoin, congrats and make a good life together.
Today;
20 burpees
10 HSPU
500 meter row
29:56

CFWU x 3

155, 185, 195, 205, 225(f)x3, 205, 205, 205, 205, 205, 205. Then clean 205 and 5 front squats.

For some reason, I just could not drop under the bar today. I got the 225 high enough but couldn't drop under it. Also I started donkey kicking my feet out today. Not sure where that came from. Need to work on trusting that I won't be off balance when I drop under to catch it.

Worked up to 140 (PR)

this lift frustrates me! I just started doing cleans within the last six months and I know I could do more weight if I could just get the correct form down, (I keep bringing my stants out to wide after the second pull and I can't get under the bar to complete the lift). The weight I failed on today hit me in the upper chest.

185
205
225
225
235
245 failed
225
205
205
225

cfwux3rds 15 reps of ohs,pushups,situps,dips dhpu's 1,2,3,4 (5,4,3,2,1)x2

squat clean
wu 85/105
125/135/155/165/175/185/195(f)/195/205(f)/
205(f)/205 (f)
last reference point I have is with hang squat cleans and I got 205. I am not sure if hang squat cleans are considered easier than full squat cleans so if anybody has an opinion i would appreciate it.

sidenote: my back was really stiff and sore from the previous days workout

26yo 200lbs

.33 mile walk and CFWUx3

some practice lifts

95/115/135/155/185/195/205/215(pr)/185/185

spent most of this workout laughing at the kid beside me who thought he was tough. back squatting a ton of weight, but never actually doing a squat. some people you just can't teach...

Ive got a strange pain in my knee so gave this a miss today, will try and hit it tomorrow.

Instead done some muscle up practice on the rings ...AND GOT MY FRST MUSCLE UP!!

wish i had an oly set. wish i knew how to do these!

dumbell cleans from floor (total weight)

20
30
40
50
60
70
80
3x70
called to dinner by madame!

gonna hit this tomorrow. after doing 10 x 3 Deadlifts at Noon, I wouldn't be able to give this any justice.

Looks like a double dose of the WOD elixir tomorrow!

120
130
140
150
160 (f)
150
155
160
165
140

started with 135 got up to 175. got 1 of 3 attempts at 175.
age 30 bw: 210.
goal : clean 200 by jan 1 07

65
75
80
85
90
95
100
105(f)
100 f)
95

135,140,145,150,155,160,165,175,180,185,190,195,200(failed on the last rep)

Then did 50 Pull ups and 10 pushups in between.

Age 47
BW 165
115
125
135
145 (fell on my butt - I think I dropped too fast)
145
155
165
175
185 (failed through cowardice)
135

lil pipe-full squat cleans-105, 115, 135, 145, 155, 165(f)-pretty much dropped the weight on right leg=nice bruise, 140, 140, 140

45, 75, 95, 115, 135, 145, 155, 160, 165, 170

Me&Julian
135/155/155/165/165/170/170/175/180/185# (PR for both)

How important is the day off format with the WOD's? If I couldn't workout today but could tomm, is there a problem rolling today's WOD into the next off day?

135
145
155
166
175
180
190 f
190 f
180
195 f

10lbs away from my PR, but my lower back was pretty ragged after yesterday's back extensions so I wasn't altogether surprised. Felt pretty good till I got to 190lbs.
BW 138lbs

Oh yes, and a great big well done to big Davie on his first muscle up!!!!

Workout #1- 800m swim apprx (Ugly Freestyle, otherside of lake and back)

Workout#2- CFWU x3
Burgener Warm-up
WOD: Squat Cleans
135-155-175-195-205-215-225-235-245PR-255F-135x3

I beleive 245 is a new PR for me. Failed miserable on 255. I mentally beat myself before I even walked up to it. Need to work on form a bit. Lowering the weight down instead of dropping it sucks! But we all knew that.

Thanks for all the tips as far as my PFS issue. (Will definitely read the book Sarah.)

Gaucoin- Congrats bro! That means one less guy to compete with.

MikOD- I'm takeing plenty of Fish Oil. About 10 grams. Most of it is in form of Fish and Chips while I'm pounding "Pork Chop in a Pint"(Guinness).

Get some, Go again!

135-145-155-165-175(pr)-175-175(failed)

BW=150. Decided to try something different and I did this with dumbells. Nearly broke my collar bones in the process.

Worked from 110 to 150 (both dumbell totals). Deepest squats ever, mostly by accident.

Soundtrack: Burnt by the Sun.

-D.

First time doing these as well. Did a couple of warmups w/ just the bar to get used to the movement. Built up 10 lbs at a time, starting at 95 lbs. Once I got to 145, I remained at that weight as I felt my form slipping a tad. Loved the workout. However, I noticed a twinge in each of my shoulders early in the workout that continued for the remainder of the workout. Is this just normal, due to using different muscles than I'm used to? The sensation isn't sharp, doesn't increase or decrease throughout the range of motion, it's just kind of there. Anyone else ever experience this? Thanks!!

JR

Just practiced today with about 115. Not bad but it is funny how sometimes it is much easier than others. I really need to watch the olympic guys do it so I can get the pacing and discipline of the motion.

bwt 176

wu: 3rds.
24kg kb tgu: 1/1
ring pullups: 10
ring dips: 10 (mini band assist)

32kg kb CL+PJ: 3/3,5x2/2,4x1/1

markb #116, you're out of your effing mind, bro!!

Age:25
BW:210
135
145
155
165
175
185
195
205
210
215(pr. failed the first attempt, but got it on the second go. GITTERDUN!!)

135lb x 10

135/135/145/145/155/165/175 failed x 3/165/170/175 failed x 2/165/165.

BW 165

#12 gaucoin

Most of your posts make me laugh. Today's made me smile. Best of luck to you both.

#95 Josh Brehm

I have the same problem with the heavy lifts (heavy for me, that is). For me it's because (I think) I'm approaching my ability to get out of hole on the squat. When I reach that point mentally, my body takes over and I end up power cleaning, or power snatching, whatever the case may be, so that I don't get stuck down there or have the weight fall on me. That may not help you other than the knowledge that you're not alone...

#104 DavidE congrats bud! Don't stop doing 'em!

Executed the WoD in a lighter than usual fashion following 3 games of half-court hoops,
-Cleans: 65, 95, 95, 5 @ 105, 115-fail, 105 (5 more reps at 95 each).
-50 reps of incline military sit-ups also.

95/105/115/125/135/145/155(fail)/135/145/155(pr)
bwt: 150ish

BW - 165

85/85/95/95/105/105/115/115/125/95

15 min ellip wu 15 of 20. squat cleans 65, 85, 105, 125, 135, 155. power cleans 175, 195 almost, 195 hi pull only, 185 nope. age 49, bwt 182.

90/90/95/95/100/100/105/105/90/90
In between: Ring dips: 10/10/8/8/8/8

60, bwt 284. 10x135. Felt relatively light, but I couldn't get the form right--not enough pull to get completely under the bar for a full squat. First few were power cleans; the last four were about half-squats. should have followed Kelly's lead and dropped a few pounds of weight.
Finished up with 25 min walk on treadmill @ 3.5 mph-1.46 mi.

BW 70kg
2min R
50kg 1
55kg 1
60kg 1
65kg 1
70kg 1,1
72.5kg 1
75kg 1
77.5kg 1
80kg 1,F,1

CFWU

1x135
1x155
1x165
1x185
1x195
1x200
1x205
1x185
1x185
1x185

still working to improve my catch. i often don't get my elbows out in front enough and i end up being too far forward during the full squat. improvement over time.

Group Moffett

115lbs
135lbs
155lbs
175lbs
195lbs
205lbs
205lbs
215lbs
225lbs

5x5 @115lbs. Form still not good. I hate cleans.

First time doing cleans...crossfit is all new to me...lots of work needs to be done on technique.
Rowing 1000m
CFWU x 3
135,155,175F,155,135,135,135,135,135,135.

115-115-115-115-135-135-135-145(pr)-145-145

2-133
2-153
1-163
1-177
1-182
1-192
1-202
1-207 (f,f,f, really fricken close though)
bw=150#

Instead of cleans did explosive cindy
as many rounds in 20 mins
5 pull-ups(kip as hard and fast as possible)
10 clapping pullups
15 jump squats

4 rnds as rxed
Wow! The time limit was reduced to 10 minutes. This totally destroyed me! Thanks but no thanks Dave

i mean 10 clapping pushups
my bad

got to 180 on number 8, but failed.

First Time doing Cleans:
Age: 22
Weight: 200
1x65
1x85
1x105
1x125
1x135
1x155
1x155
1x155
1x155
1x155

Gaucoin, Congratulations to you and your bride. She got a CFer, top o' the line!

Age 36
BW 180

135x2
185x2
205
225
245 (failed, bad grip)
245 (failed again, not strong enough)
225
225

10 minutes of straight sit ups (punishment for being stupid enough to try 245 twice)

Ryan

Still learning cleans...going for form over weight.

5x45lb
5x65lb
5x75lb
3x85lb
3x95lb
3x105lb
3x115lb
1x125lb fell on my a$$ when I went to low
2x125lb

135 155 165 175 190 200 200 200 200f 200 115 5 reps.

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3
Clean
55lbs x 1
65lbs x 1
75lbs x 1
85lbs x 1
95lbs x 1-1-1-1-1-1
Rest 2 minutes per set

133,143,153,163,173,177,187,197,202,207
bwt-160 lbs

80kg

40kg, 50, 60, 70, 75, 80kg on last single. My last one resembled a power clean more than a squat clean.

Horrible form today.

95, 115, 135, 145, 155f, 155, 155, 155f, stopped

I was having a hard time keeping a tight grip on the bar long enough to start the third pull, but loosening the grip in time to let the bar roll back onto my shoulders without hyperextending my wrists. Does it sound like I'm doing something wrong, or do I just need more practice?

135x2-155x2-185x2-205Fail-205-205fail-185x2-135x2

age 29 / b/w 165

1x100
1x110
1x120
1x130
1x140
1x150
1x155
1x160
1x165
1x165

I actually did do full squat cleans. Not sure why I put Hang Squat Clean. Oh well.

7th wod and finally getting over some incredible soreness. the high rep/high intesity wod's have been killing me and i haven't even been doing the full workout.

44, 5'11", 198lbs
135, 135, 135, 155, 155, 155, 165-f, 135, 135, 135

carol
40, 5'7", 150lbs
45, 55, 65, 70, 70, 75, 75, 75, 80, 80

AMTT west

Monkey Boy: worked up 165 max
Furneck: worked up to 135 max
Sneaky: worked up to 215 max

bw 160

1x 85
1x 95
1x 105
1x 115
1x 125
1x 130(failed)
1x 130
1x 105 \
1x 110 wanted to work on form
1x 115 /

a little disappionting....hope to get my bw next time

95-105-115-125-135-145-145-135-125-125

135
145
155
165
175
185
195 (fail)
195
195
205 (fail)

Chris:
bw 165
135,165,165,165,165,185,185,155,155C&J,155C&J
I felt my form was less than ideal at 185 so I backed off to work on form and had some fun.

D: started at 95, maxed out at 135 with several fails at 140. I'm having some problems coordinating the movement. Time for a coaching session I think.

J: Took the day off.

BW 201
44 yr
Powercleans Squatcleans
135 135
155 145
160 145
165 155
165 135
Run 2mi to the club & 2mi. back.

Way to go cooke!!!!!! I thought about changing my name too to distance myself!!!!!!!!hahahaha We are really proud!!!! Tell Kat and Faith we love them and can't wait to meet up in October!!!!

Just to be different, I used a 2.25 inch fat bar and did pseudo-power squat cleans. Ten singles between 90 and 132.5 kilos.

I was bored later and did some snatches to get my form back. Was good until 90 kilos then I reverted to my ugly brute force and ignorance style.

final set: 100kg
many thanks to CJ Stockel for his invaluable coaching

bw: 185

as rx'd: 135, 140, 145, 150, 155, 160, 165, 170, 175, 185

Recovery day:

Paul 65/75/85/95/105/115/115/115/125/135

Jen 55/65/75/75/75/85/85/85/85/85

Any opinions on lifting technique book by Tommy Kono? (Weightinglifting, Olympic Style) I'm 5 weeks into CrossFit and the WOD but still need much work on basic lift technique for the Oly Lifts. It looks very sound to use as a guide and reference add on to the information I'm getting from this site. ?????

Thanks for any information provided.

Hi

I am designing a logo and I really like the muscle bull dog that someone has used on this site.

If you know who this is could you please contact me.
Or inform me of a quality graphic designer.
mickstace@aapt.net.au

thanks
Mick

Mae-95,95,105 x 4
Zac-155,155, 175 x 8

Strained lower R ab on second set by hanging onto a poor catch. Dumb. Decided Falstaff may have been on to something: The better part of valour is discretion. Ceased workout.

#31
95, 115, 125, 135 x 7

20 yoa
bwt 145

trying to learn to clean:
10x1x35kg

comfortable on the front squat portion, getting good depth, but feel weak on the first pull.

30 1 pood KB swings

one-handed dumbell C&J:
1x30lb (all are each side)
1x40lb
1x50lb
1x55lb
1x60lb

145, 155, 155, 155, 165, 165, 165, 185, 205, 185
over 165 were power cleans. Started light to work on form, but still can power clean more than squat clean, back to the videos.

Urbana Garage Group-

We were all a little off tonight
Karl 5*3 125lbs
Dorie 65/95/95/95/95
Molly 50*PVC cleans + 10 12lb Med ball cleans

135, 145, 155, 165, 175, 185, 195, 205, 215, 225

BW=172
65x1,95x1,115,135x1,155(F),155(F),155x1,135x3,135x3.
Felt stronger than 155, but kept wimping out on the pull yourself under the bar part. Finally hit 155 and it felt great. Oly lifts are tricky, tricky, tricky!

I got up to 152 with full squat cleans, but ran out of time and had to go to a meeting.

This was a PR for squat cleans, but I have power cleaned more. I may do some more tomorrow.

BW = 140 lbs.

1 x 95
1 x 105
1 x 115
1 x 125
1 x 135
1 x 145
1 x 155 (Failed)
1 x 155 (Failed)
1 x 135
1 x 135
1 x 145
1 x 145

I totally sucked ass today.

I cannot seem to squat properly at all, regardless of weight. My ankles and knees just won't let me do it. I cannot shift my weight back to my heels and my knees buckle inwards during the upstroke.

Spent most of the evening working on form with my friend and Crossfit inspiration, Ben.

Tried some Hang Cleans, some Front Squats, and even some unweighted squats.

I cannot forget that I was once a competetive distance swimmer and have also had inversion injuries to both ankles while playing volleyball. I wonder if I will ever begin to do these right.

BW=265lbs

cfwu x 3
light cleans for practice
cleans
95,115,135,155,160(bad form),145,145,145,145,115x3

Age 50/BW 240#
95/105/115/125/135/135/135/145/145/135
finished off with 5x5 @ 95#
Looking forward to tomorrow's WOD; thruster and pullups are pure evil.

Subbed with full clean and press using 30lbs x 12 reps. Didn't know what would be appropriate for just beginning crossfit. I did yesterday's workout today too, so it was good enough for me.

ME clean: Power clean
135x5, 185x5
225x1
245x1
245x1
255x1
265xF
265x1 T-PR
275xF
(225x1)x3

Meh. Not the best day. Not terrible, but just not feeling that great.

135
140
145
150
155
160
165
170 f
170
175 f

#170 -- Tommy Kono's book is terrific, you could alternately spend the same $ on the World Class Coaching LLC video from Crain's, but if you want a book this is certainly better than any others I've seen. It's not just instruction, it's actually meant to be read and digested -- very well done.

He dissects the form of some great technicians (and contrasts them with stronger but technically less proficient contemporaries) and it is incredibly instructive, both the pulling technique, and the results (less powerful lifters with great technique, like Alexseev, beating the pants off of monstrously strong but inelegant guys like Patera). Some brilliant points in there.

155
160
165
170
175
180
190
200 (f)
200 (f)
couldn't stand from the squat position.

done immediately after Sunday's Push Jerk ME WOD!
115/135/145/155/165/175(paused at the bottom..think I was surprised to be there! this is probably a PR)
Then, 3x135 twice to work on form.

Okay I haven't yet checked back on the archives to see how this workout compares with the ones I have done previously. HOwever, I was feeling extremely fatiqued after yesterdays "Screaming Back WOD"!!!

Broomstick Warm-Up following a good stretch

WOD as rx'd: (All weight in lbs.)
65
85
95
105
115
125
135
145
155
165

Finished with some body weight calisthenics and a quick 1600 meter run.

warming up: weightlifting aerobic circuit + burgener
sq-cl: 20-30-40-50-60 (turned into an ugly powerclean so I dropped the weight to 40kg and did 5 sets of 3 reps working on technique.
Will do so again after a day or so
Extra: practise falsegrip pull-ups and combat gymnastics
Have fun and congrats for the married Gaucoin and Davie for his first muscle-up.
Johan (R,dam NL)
Who is Gerry, training in NL for a year? Please mail me.

115
125
135
135 (failed)
135
115
115
125
125
125

Failed on the third rep and started trying to work on form with lighter weights.

For some reason these were really easy today.

CFWU X 1 (my 40# assist pullups were a lot easier after doing pulldowns for a few days)
WOD 35/40/45/50/55/60/60/60/60/60 (35 was my previous PR...weird)

I actually did a bunch of 45's between the 60's just to check on my form. My 60's were a bit off. I was definitely catching on the bottom but I wasn't really jumping like I did on the 45's. So either I messed this up or you just don't really jump as much when the weight is heavier. Hmmm. I'm pretty sure I wasn't getting 0's because I can only press 50...

Chris #182--hang in there. It'll get easier.

bw 85kg

60kg, 62.5, 65, 70, 70, 70, 70, 72.5(PR), 65, 60kg

bw:197.5 age 39 cleans 135x2, 155x1, 175x1, 185 -F, 185, 185, 155, 155, 175, 175, 135x5

ohsq: 95x10, 95x7
hang cleans: 95x10x2

bwt: 162
age: 25

cfwu x 2

135
155
160
165
170 (PR)
175(failed)
170
165
155
155

bw-216

95x1
135x1
155x1
185x1
205x1
215x1
225x1
235xfail
225x1
225x1
then bench press, rope pressdown, preacher curls,
one arm ext superset with concentration curls, all 5 sets 20-6-8 reps

bw: 165

95,115,125,135,145,155,165,175,185,185

stopped for some technique work at 155, must have done that weight 7-8 times for single reps... ironed out the hiccup and did some good work after that, tied PR.

155
175
185
195
205
215
225 (f)
205
215
225 (pr)

Deep squat cleans
135
155
175
185x2,2,2,2,2,2
I am really working of form. I have power cleaned more but trying to stay away from them until my SQCL form is more ingrained

95,100,105,105,105,110,110,115,115,115.

worked on cleans form. Form is still pathetic. 3x5 65# 3x5 front squats, 21 elevated pushups

95#-135#

Need to improve on form.

bw 165

165 x 1 x 10

Tommy A:

135, 155, 165, 175, 185, 195, 205 (pr), 215 (pr), (f 225 3x), 185

JT:

5*1*135, 145, 145, 155, 155 (f), 135

Also ran tabata sprints on the basketball court (4 mins - 20s run, 10s rest)

Tommy A: 26 lengths

JT: 23 lengths

BW 150#
Age 34

120, 125, 130, 135, 140, 145, 150, 155, 160(f), 150, 150

We did Tuesday's work out today.
Jodi 21:00- 8#, 20"
Rich 26:10-10#, 18"

CFWUx3
135-140-145-150-155-160-160-165-165-170

This guy completes the first "super traverse" in the Tetons and you don't even post his name? Is it Alan Cooke? Whoever you are, dude, you are a complete and total badass. Good job...you've earned a beer or two at Dornan's, that's for sure.

Warmup: 3 x 10 pullups, 25 dips, 25 situps
135 x 5 then:
140/145/150/160/165/170/175/180(pr)/185(pr)/190(pr)
then: one L-sit for max on parallettes (just to see where I am at with this exercise): 39 seconds before form deteriorated

Early afternoon:
Running sprints (I'm tired of my bike right now) 1600m (800 walk/800run).

Early evening:
DB cleans: 45's, 47.5's, 50's, 55's, 60's, 65's.
Full depth until the 60's. Power depth for doubles.

BW 190
Age 44
95
105
115
125
135
145
155
165
175
185 (f)

115
135
145
155
165
175
185 form a little shacky

thought it was only 7 1s

been practicing cleans with light to medium weights for 2 months to work on form

first time going for a heavier weight, left a little room on the bar after 10th rep - will break 200 next time

65
95
115
125
135
145
155
165
175
195 nice, for me

Start at 95 end at 145 - form slowly improving, confidence still lacking...

135/145/155/165/175/175/185/195-f/185-f/175

2.5 Mile Training Run 20:40

Then WOD:
111,121,131,136,141,146,146,146,146,146

BW = 165
135-135-135-155-165-165-165-175-175-185 (PR)

Cleans (in kilos):

1 x 40
1 x 50
1 x 55
1 x 55
1 x 60 (fail)
1 x 60 (fail)
1 x 60 (fail)
1 x 60 (fail)
1 x 57.5 (fail)
1 x 57.5 (fail)

oh well. tried it, but at least hit my PB at 55. will try it a little slower at 57.5 next time, but I was adamant to hit the 60.

day behind the wod but what can you do
did clean & jerks stayed at 135 to try and get my form right.

Full Squat Cleans

95-115-125-135-145-155-160-165-175-185

bergener wu w/pvc & 15lbs, sc w/pvc & 15lbs
weights in kg, squat cleans

20-25-30-32.5-35-37.5-40-42.5(f)-42.5(f)-40

377 - 60 to 100kg
404 - 95 to 145lbs

went up to 40kg only to practice squat clean form.

Ben (bw 205): 89, 111, 133, 155, 165, 175, 175, 185, 185 (f), 185 (f)

as Rx'd
BW = 195lbs
60kg, 70kg, 80kg, 7 x 90kg

135, 155, 165, 175, 185, 195, 205, 4 consectutive fails at 215, missing the catch on all.

as Rx'd
BW = 195lbs
60kg, 70kg, 80kg, 7 x 90kg

55
55
55
60
60
60
65
65
65
70

team tikrit:
joeyd already posted, i'm still a couple days behind
w/u: 2 x 10ohs, sit-ups, push-ups; 2 x burgener o-lift warm-up
wod: 45, 65, 95, 115, 125, 135, 145, 155, 165 (fail), 165 (power cleaned)
followed by waiter's walks w/dumbbells, 200 ft (20s, 30s, 40s, 50s)

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

Tried a 205 and a 195, but couldn't get either. I've really got to work on form as I think I'm getting a good enough pull (I can power clean 185) on 205, but I'm not aggressive enough at getting under the bar. Mental issue more than physical. Part of it is a reluctance to drop the weight, as the gym I was doing these at isn't set up with bumpers or a proper lifting platform.

Max 145 #

113# to max 167#
power cleaned, then front squated the two heaviest
then finished with practice at 115#,

Alan,
Congrats on your Teton traverse. I was curious to hear more about it. What peaks did you climb? did you down solo the North ridge of the Grand? etc. if you have a little write up about your adventure I would love to read it.
Cheers

Rolo Garibotti

BW 190
135/145/155/165/175/185/190/190/190-f/190/195

Bumpers would've been nice on this one....

CFWU x 2

95 x 2
115 x 2
135 x 2
155 x 2
165 x 1

75*8
135*6
185*1
205*1
215*1 old pr
225*1 f
225*1 f
225*1 f
185*1*10

65
85
105
125
145
165
155
155
155
165

cfwu
125 135 155 165 175 175 165 155 155 135

cfwu
125 135 155 165 175 175 165 155 155 135

cfwu
125 135 155 165 175 175 165 155 155 135

cfwu
125 135 155 165 175 175 165 155 155 135

cfwu
125 135 155 165 175 175 165 155 155 135

135
140
145
150
150
155
155
155
155
160 (PR)

run 400m
cfwu x2
Cleans x3
40/40/45/45/50x6

BWT 250
did PCL
max 215#

cfwu x 3
89
111
133
155
175
199
205
214
214
225 pr

Tendonitis Break

11:43 1.0+ Run

1-135#
1-145#
1-155#
1-165#
1-170#
1-175#
1-180#
1-185#
1-190#
1-195# (f)
Cardio
hose dragx2. 800m run.(approx.)

135
145
155
165
175
185
190
195(f)
185
200(f)
bwt 210

**************************************************
95
105
115
135
140
145
150
160 F
95
95
95

37yo,172#
Worked from 145-165(PR), failed at 170. Not sure whether this or the deadlift will be my first level 3 standard.
Congrats Gaucoin!

bw 148#
95,95,105,115,125,135,145,155,165 fail
stopped because of wrist injury

45
95
105
115
135
155
165
175
175
175
first work-out after week off

Beurger warm up
115x3/135/155/175/185/195/205(PR)

BW = 169 lbs

95 -> 155 (165 fail)

Vanessa-95/105/115/120/125/130F/130F

Dave- 135/145/150/155/160/165/165/170/175/180

no bumpers

115
135
155
155
175 (F)
135
135

THANKS!

started at 135 and worked up 10 lbs at a time--maxed out at 205lbs

bw:200

500m light row & CFWUx3,
65,75,85,95,105,115,120,125,130 (failed), 130 (success!), 135
KTE: 10,8,6,4,2

135-155-165-185-195-200-205-210-225(PR)-220

sam maxed 115