Is that the one and only B. Cooper? I hope he took a long enough vacation to join us next weekend!

is it best to alternate legs of the "jerk" part for symmetrical purposes?

"zac and mae," it doesn't matter. Most people I know don't alternate legs unless to spice something up. Also, it says on here that the fastest time will be from people who are push jerking, not split jerking.

Really great-looking gym in the photo.

Has anyone else noticed the difference in the appearance of a CrossFit gym and a Box gym? Sort of like comparing a fashion model and an athelete: Both are good to look at, but which is most functional?

sorry bout that. meant to say "i love this junk." (meaning cleans)

thanks josh, #6

what would be an elite benchmark for this WOD? i'd like something to compare my times to so I have a goal to reach. Thanks!

vw kid #13: I would assume that the time depends whether you put emphasis on form or on time.

vw kid,

about 3 months ago I did a 30 rep version of this exact workout in about 1:24 or 1:26 (i was trying to match the big boys in time and scaled down the weight too far)

30 reps is 60 percent of 50 reps, so...

that same pace for 50 reps would be 2:20

no way i could do 50 at that pace but I can only imagine there are people on this board who could, even if they don't post here regularly any longer

Back from rest week(5 days) Easy week ahead.

CFWU light
C&J practice for 10 mins
BW 68kg

8:41 as rx'd

Subbed hang squat clean due to low ceiling

9 mins

age = 34 today, bw = 95kg

8:31

Once again I have learned a new way to kick my own behind in less then 10 minutes.

juro,

Form and time are not mutually exclusive or even profoundly at odds with one another. This is a wonderfully complex topic not yet given adequate coverage or analysis. Most expressed views are flawed in logic or too simplistic.

This would make a great CrossFit Journal article or Rest Day topic.

3:20

If you cannot do 50 in a row at 95 lbs. Do you adjust to a weight in which you can do 50 or do you break it up and keep pushing until you are done?

#16.
I would say that it depends on how close you are to make 50 with 95 lbs in a resonable time. The main focus should be on intensity so I would scale the weight down until I could do 50 within 10 - 12 minutes or so (ofcourse that would include breaks).

Just to show that not everyone can finish under 10:00 --

14:40
80 lbs

Come on...I was on leave for like a month!

sorry coach, couldn't wait for the rest day-form and time aren't mutually exclusive and in some exercises are in fact dependent on each other (swimming is an excellent example of exercise that is totally dependent on good form). the caveat is if by form you are talking about cutting the range of motion-especially in bodyweight exercises-then you are no longer moving the weight the prescribed distance and therefore no longer have a valid comparison of time.

6:50

OPT, James, man, that 3:20 is smoking fast.
Dieter

As rx'ed: 4:25

BWT=275#, 42 yoa

135# C&J x 50 reps: 7:04

Prone single leg curls: 50x15,12,9 reps

mfbunch,

You're exactly right. Cutting the range of motion creates an entirely different movement. A pull-up that does not bring the chin over the bar and bring the shoulders and arms to full extension at the bottom is, quite simply, not a pull-up.

bw - 70kg

as rx'd - 10.48

5:54 with Power clean and PP

Sets of 20, 10, 10, 10 and finished with a BPM over 150.

Dwight

4:22 95lb. power cleans and push jerks

long KB w/o afterwards

sweet...this looks like fun!!

Subbed 50 55lb dumbell swings. estimated time of 2:30-3:00
25
10
10
5

Power Cleans with Push Press, 95lbs-50reps
Time: 4:09

I have a question, not related to today's workout but I was thinking of it recently. I can't come close to the number of pullups and dips in some of the WOD's. I have been using an assisted pullup/dip machine to crank out the reps. Would it be better to do what I can with full body weight, and work on getting the numbers up, or should I use the machine so I can get the reps, gradually working up to pullups and dips unassisted?

Thanks.

Urbana Garage Group

Karl as RX'd 11:15
Dorie (55lbs) 12:00

To those who think it is embarrassing to take over ten minutes, whatever-don't be stupid and do it form right!

After reading everyone elses times I would feel really embarassed with my 48 min time if I hadn't been visited by Pukey. Who in vited that prick anyway. I managed the first 20 in 2 min of continuous but couldn't continue for a while. P.S. a quick question. Im fairly chubby still and work out at a less than impressively equiped YMCA. When doing these lift with the smaller weights I find it hard to get crunched enough to comfortably grab the bar off the floor and have to lift it a couple of inches off the floor then drop into form. Is this O.K. formwise or should I look for a way to raise the bar like setting it on other weights or something?

#30 Martin, do as many as you can using your own bodyweight, then go for jumping, then go for asisted. There are many threads on the messageboard.

bw 90,3 kg
cl+J 42,5 kg
time: 8:11 min.

Have fun, Johan

#30
I have the same problem. Regardig pull-ups I find that jumping pull-ups are better than assisted ones (easier to regulate load on the fly and keep the intensity up). I can start with a couple of real ones and than proceed with jumping when I can't do more. Dips I do assisted. If for example I'm supposed to do 50 I regulate the load to force me to break it into something like 20-15-10-5, that I belive is a "normal" break-up for crossfitters not doing assisted dips.
I also try to use the last round of warm-up to work one the unassisted.

I'm not an expert of this, but I do belive that keeping intesity up is key when you can't do a wod as rx'd.

Concerning the form versus time topic: today's workout calls for a clean, which translates to a squat clean per the faq's. There's a comment today which apparently gives the option of using a power clean for faster times. The issue of using squat versus power clean is where I get confused. There have been multiple times that a workout has called for a (squat) clean, yet when a video of the workout is shown (which I assume would be the gold standard of a workout), the person is doing a power clean. The same has happened with push jerk versus push press. My squat clean is much slower than a power clean, yet I assume the the faq's are correct and that's what I do when a clean is in the wod. Which is it?

Please don't take the post as negative. It really is confusing to me and something I've been meaning to ask for some time.

5:28 Power clean and push jerk. That was fun; looked like a guy having a spaz attack, but fun.

"a two handed, overhead, anyhow, 50 reps for time."

95 lb cleans/split jerk 25L 25R
5:12

7:53 as rx'd

10:52
52lbs
clean and push-jerk

I'm not in the sub-10:00 group either, (YET).

44YO,160lb, 8th Wk of WOD

I work on form when these lifts come up so I will be in this for the long haul. Rippetoe & Kilgore's book: "Starting Strength" is helping significantly, along with technique tips from the journal and the videos posted on the main site.

Anyway, CFWUx3
WOD: Scaled to 75lbs x 50. Had to break-up into sets of 5-10 each. Form really improved by doing a total of 50. Many re-dos till I got the hang of the jump/pull into the rack position. But, I got there. Time: 20:13

8:29 w/ 45# bar.

How is it going I am reading "Enter the Zone". And I was just wondering about protein consumption. If I work a sales job where I am sitting a good portion of the day and occasionally walking around. Plus doing crossfit at night should I be taking in 1 gram of protein per pound of Lean Body Mass or should I consume around 0.9 grams of protein to calculate my meals. Please Advise.

Given this qualifier: "This is actually a two handed, overhead, anyhow, 50 reps for time.", couldn't one use a snatch to complete the lift?

Joe (#42),
Good question, but you might post it on the message board for a better response. Do a search before posting as your question might have already been answered.

6:18

Only used 40 lb.... still really sore from the cleans in the last cycle.

10:00 even
as rx'd
Power clean and Push Jerk

3x CFWU
13:50 as Rxd

I think everyone should describ their method, Clan nd jerk is squta clean split jerk, Power clan and push jerk hass no squat or split, power clean and push press no squat or jerk. Its ussually pretty obvious based on times though. I would say more important is truly getting the bar overhead andd locked out/supported. It's not a complete rep w/out that.

Anybody know if I'm going to overdo it if I throw in the 5K I missed last week (sunny weather and wakeboarding are just more fun) along with today's WOD?

I'm used to the daily 90 min. PT sessions thanks to the Army so I've been pretty religious about sticking to the short, intense theme to see if it's a better way than the long grind 'em outs I grew up on.

Any thoughts?

I too would like for someone to elaborate on the question that Dan H. had in comment #35. I've seen videos of WOD's where Power Cleans were used but come back to the comment section of that particular WOD to be told to use Squat Cleans. I'm thinking that Grace was the example if I remember correctly. Just curious. Thanks.

CFWUx2
7:40 45lb. power clean/push jerk

5:39

Was shooting for less than 10 minutes, should have been less than 5!

Also, I should have increased the weight - at 225# bw, I was able to "muscle" the weight up (not a pretty power clean, followed by a push press) Next time I will increase the weight to 135#

Finally, I am starting the ZONE (again) today. Just wanted to make a public announcement.

Thanks!

warmup: Primal Fitness Jump Program week 4, day 1

50x95#PC&J from floor 21:20

65# power clean/ push jerk
4:25 the lungs are burning....

Dan H (#35) and Shawn B. (#50),

Some of the videos are 3 years old (or older) and this was before the default "Clean" was the squat version. Prior to the decree that squat cleans were going always be done unless otherwise specified (such as today), the movement was subject to interpretation.

When in doubt - If an example video is posted on the day of the workout, do what is shown on the video. That is most likely going to be what everyone else is doing anyway.

The most important thing to remember is that on days where there might be interpretation, you note which version you use. It makes comparisons more logical, especially when doing the same workout at a later date.

Just for the record, the squat clean version is the hardest (metabolically/physically) and is the most difficult to master. With any workout, choosing the more difficult option may hurt your 'score', but it might just be better for you in the long run.

As rx'd with improvements:

4:53 using 135 lbs.

Ryan

8:55
41 y/o 180#
forearms felt like Popeye(but still looked like Olivoyle)

I am having a severe allergic reaction to some herbal pills that I took, I have hives all over. So I have bumped my rest week up a week to recover.

Kate

Coach, any reason I should think this WOD is oddly familiar? Because its oddly familiar...

9:00

as RX'D 2:58,

Is that 95 lbs. added to the bar or including the bar?

Johan and J-ROC(#33 and #34),

Thanks for the suggestions. I think next time there are pullups or dips in the WOD, I will at least start with bodyweight to see what I can do. It may not be very many but it will be more than zero!

6.40
95lb bar, power clean + push jerk.

big pipe bw 170: power clean, push jerk, 95lb
5:28--shoulda picked it up and got sub 5

7:00 as rx'd. I was aiming below 10:00 so I was really suprised when I checked the time. Been on the woods for 2 months now and it really pays of. My recovery time is better than ever before. Truly amazing!!!

John N #61, 95lb total. Standard olympic bar = 45lbs. I asked the same question about a year ago ;^)

power cleans from the floor 42yrs 224lb 13:36

30 yoa
bw: 195

time: 4:39

3:12, as rx'd

first 30 reps in 1:12
last 20 in 2:00

great cert this weekend. phenomenal instruction by mike - although that was a given - and all of the coaching staff.

and thanks again greg and pierre for all the help with my severely limited hamstrings.

sorry, need to add:

41 yo
204 lbs

cfwux2

WOD
7:40 as rx'd.

Jonsey,
Great profundity.
I'll do my best to go full squat all the way.
After all, it's what Dan Silver would do.

Wow...I taste blood.

4:19, 95lb hang clean and PP. Damn I wanted sub 4...first 30 in 2min..then it got a little slower. Will try again later. My forearms are more shot than anything else. Get some...go again...

"This is actually a two handed, overhead, anyhow, 50 reps for time."

No squats...just dip and drive.

Ken Davis (#4),
The gym in question is the weight room at Rancho Buena Vista High in Vista, CA.
It's where Coach Burgener holds court everyday whipping little high school boys and girls into men and women who kick ass.

Mike's a great guy, but I'd hate to be on his bad side in a gym class.

CFWU
7:00 flat as rxed

65lbs Clean & jerk

13:09

CFWU x 2

42# clean & jerk
16:44

Just under 15 min as recommended.
170 pound dude.

Concentrating more on form than speed, so at least half of the reps were close to full squat cleans. Push Jerk at the top.

8:40
power cleans
more jerk than PP

8:15

Power clean + push press. Each rep from the floor to full lockout. I didn't find the groove until rep 30. When you catch in a slight crouch and immediately drive to the press this little number flies along nicely.

45yo
235 #

Power Clean/Push Jerk #65
3:03 my forearms were burning..

9:12, 95# power clean & push jerk
BW = 165

8.58

used 25kg (55lb)

power cleans from ground, all push jerks.

subbed 135lb for 95lb cleans. threw up afterwards, probably because of the two whoppers i ate earlier. oh well.

I really hate posting after some of you!! It's not normal you know under 3 minutes!!!

16:37 as rx'd (see thats normal, but i'm working on being abnormal like the rest of you, grin)

65lb 59 reps
7:34

7:27 as rx'd

...after watching those videos several times to try to get the technique right so it wouldn't just look like a "stand up with the weight and a "military press" lift fifty times fast."
Amazing that "real people" can actually incorporate olympic lifting into workouts...cool.

Hey OPT, Gbass, Brent and Krista colson very impressive times and I was just wondering if you guys (and girl) where doing from the floor or hang cleans?

44
190
CFWU x 3
9:59

Power clean and jerk sets of 15, 12, 8, 8 and 7.

cfwux3rds ohs,pushups,situps,dips,backextx15reps
dhpu 5,2x5,2x5reps

wod
bwt 240 age 31
95lb clean and jerk
time 6:35.7

tried to do the power clean with push jerk and ended up feeling more like a power clean with a push press/shoulder press eventually went to a split jerk at about rep 33. felt this really burning in the posterior muscles of the upper leg.

4:25

8:40

95# power cleans and push jerk.

Age 35 BW 203
Power Clean + Push Jerk

5:56

165# bw
95# ata squat cleans from ground with jerk and 1 sec hold. 15:10

Did fight gone bad last night, that may have slowed me a bit.

This really helped me get more comfortable at diving under the bar.

#87 rich

Nice job!

Ryan

cfwux2

75# power c. and jerk 50 reps
5.47.66
broken

cfwu, plus Burgener warmup, then as rx'ed:

11 minutes

Still waiting on the others to call in but I didn't want to forget to post.

Ryan 26/#185 5:04

power cleans/split jerks

11:36

5:48 as RX'ed.

Then went on for 200 pushups and situps. My forearms are killing me....

bw 160

10:08 as rx'd

clean & jerk, not squat clean

bridges:

I think you will find that, when moving quickly and in repetition, a clean from the floor is easier than a hang clean even though the weight is having to be moved a greater distance.

When you lower the weight from above your head to a hang position, you have to exert force to stop the travel of the bar in mid air, against the force of gravity, and then reverse direction.

But when you lower the weight to the ground the earth stops the weight and even gives you a little equal and opposite reaction to start the momentum back up.

It might be that the mechanics of the repeated lift cause what looks like more work, a clean from the floor, to actually be less work.

I imagine this phenomenon, if it exists, is dependent on how much of a touch and go you exert when the weight touches ground and on whether you are using bumpers and get a bounce effect from the rubber.

Anyone need a dissertation topic?

7.13

my plan of sets of ten lasted all of two sets. then it was 5s, 3s and even 2s to a messy end.

sub'd
10x5 60 sec. rest btwn sets
kilo's
40x5
50x5
60x5
60x5
60x5
70x5 5x

First time... almost didn't make it. Pukie was knocking..
Ran for 40 mins. 2.79 miles then...

14:28
95#

30yrs, 220lbs, 5'9"

60lbs DB power clean+jerks, 50 reps

8:00

8:41

I haven't done power cleans before. I started with a lower weight then prescribed. After about 30-40 reps i started feeling a dull pain in my left shoulder and stopped. Any ideas what this is?

dennyy # 99 - you got me again with higher power output! nice work!

41 yo
155 lbs bw

CFWU x 2
50 x 95lb Hanging power cleans and push press
10:32
very broken (as indicated by the time - kudo's to all the great times posted today!)

Ran 'Reach the Beach' in NH this weekend, so full cleans were out of the question.

Talissa and Thayer: 15:26 together w/ 45lb bar
Just got back into lifting so took it easy today.

As rxd

time 15:40

Clean and jerk, squat
15:00 65# 50 reps, added, 95# 5 reps

7:03
15-10-10-9-6 (can't use fingers well now!)

Power cleans + push jerk or split jerk

8:32

gbass, I totally agree with you. I was just wondering. So I'm guessing you went from the floor. I agree with that 100% from the ground I tend to go faster on workouts like Elizabeth than when I do hangs...especially if you are using rubber weights.

The only time I disagree with that is if your using metal weights on grass (which I have done before) They tend to sink a bit.

Since this is two handed anyhow OH, I plan to snatch it as many times as possible, then switch to power c&p-j, and possibly then to c&j if it gets even harder: does my hierarchy make sense?

As Rx'd, 12:40

Good to be back doing a WOD again....my shoulder's been out of commission for a while. Took a cortisone shot on Thursday and my doc wants me to go back to working out like I'm used to in order to test it. I can't think of a better back to back than Fight Gone Bad (did it yesterday) and now this to find out how it will hold up. Knock on wood.....if it doesn't respond, I may be going under the knife.

3:51 as rx'd. 24 y/o 182 b/w. Then I... errrr sorry, nothing else really matters on these posts.
Jimmy

9:50

that was fun

CFWUx1
500m Row
Burgener Warm-up
WOD
:05::23

May have done 60, not sure. I know I did extra due to miscounting, but not sure exactly how many. Still, a very slow and dissapointing time! The new Physical Therapy girl worked me over this morning(Not in that way OD, nice time by the way). I was sore before I even started the WOD. Found myself mixing in Squat Cleans out of habit. :04's next time!

Get some, Go again!

95 lbs, as rxd
"power" "cleans", push press (read "press")

19:00

thighs red and scraped

I AM THE SLOW MAN ON THE TOTEM POLE!

Paul

Today's WoD: (clean and jerk)
- Julian: untimed, but 50 reps @ 65lbs.
- Jonathan: 14:50, 50 reps @ 95lbs
- Brand: ~ 12:00, 50 reps @ 95lbs.

Age: 47
BW: 165
1:06 for the first 10; 14:20 for the next 40!
Total time - 15:06. Started with power cleans - had to "revert" to squat cleans to finish. Yeah, I get it now.

Got to love how you can cheat at the beginning and just Press the weight up. But by the time your 1/2 way through, the natural progretion of the move't takes over. You find yourself dropping under the weight, w/arms locked out, and standing up(Push-Jerk) as the arms and shoulders start to get fatigued. Genius, yet so simple!

40kg mix of squat cleans for the first 10 reps then changed to power cleans. al from the floor

time 5:59

10:28

10:01

20 Power Clean & Push Press
10 Clean and Jerk
5 Power Clean & Push Press
5 Clean and Jerk
5 Power Clean & Push Press
5 Clean and Jerk

#30 - When I started I could not do 1 pull up. I have always used an assisted machine. Over the first 2 months I dropped from 120 lb assist to 40 lb assist. I try to do unassisted during a warm up (up to 4). But for the work out, I still use the machine. I am totally smoked by the end. For me, I don't seem to get as much out of jumping pull ups. hope this helps.

Me: 4:46.0.
Julian: 4:34.0

12:31 as rxed basically,
I'm not comfortable with the jerk form (although my wife would disagree)so I did push presses. I scored 314 on FGB yesterday 1st ever with minimal mods that may be why I was slow, but it may be because I'm weak, I'm not sure which.

26yo 200lbs

light walk WU

clean and jerk 95lbs

8:45

worked on perfect form. catching the bar in deep squat, push pressing, locking out and holding lift.

35/6'/190

75#

13:05

as rx'd

8:29

after swim practice

Ben: 10:33 (squat cleans, push jerk, really focused on attacking the bar once it got above the knees)

7:31
followed with 20 mins light cardio

7:34

Bw 202
44 yr
9 min.

10:30
As Rx'd
Power Clean/Push Press

N- 14 YOF- 45# bar- power Clean and Jerk, mostly power Clean and Push Presses
Time- 13:50

L- 12 YOM- 45# bar then went to 35#- Power Clean and Jerk, easier for him to do the split jerk so he mixed that in and alternated legs.
Time- 15:25

Both did CFWU x2
Side note: L was measured yesterday and is now 5' 7 3/4"!
Kate

both in 17 minutes. Mae did 65 pounds.

first time doing a clean and jerk (was more learning then anything!)

7:13 with 40 lbs

4 min 12 seconds
Had to take rests at 30 and 45 reps

7 mins power clean push jerk, broken sets

10:44

full squats on all

6:28.59

Power clean / Push jerk.

3:50
Power clean/ push jerk

CFWU 3x15

10 minutes
Clean & Jerk using 10kg 2x8 board 15, 10, 10, 5, 5, 5

Extra:
lunge 100 steps
2.4k jog

yoa: 37
bw: 177

5:35 as rx'd

2:44 power clean and push press

Age: 41
BW: 169#

CFWUx3

As rx'd: 7:55

liked this one a lot...

BW 150#
Age 34

As rx'd:
8:28

6.33 as rxed

Correction: L informed me that he did his in 10:05. I typed it in wrong.
Kate

BW: 198
Time: 12:58

WU with Bball for an hour and a half

a.m.
800 meters
30 D-Ball slams
30 Wall balls
30 Squats
600 meters
30 D-Ball slams
30 Wall balls
30 Squats
400 meter
30 D-Ball slams
30 Wall balls
30 Squats

23:00

p.m.
BW 165
weight as rx'd
Full squat cleans plus Push Jerk

9:30

Would have been much faster with Clean Thruster combo.

Dj getting worked over huh? Did you bring your crossword puzzle to PT??

Got some...tried to go again...shoulders done from earlier...got to like 20 in 1:30 and they gave out....ughhh...will stick with original time above....

oops - BW: 159, not 169
also, powercleans and push presses

Back home at last and preaching the gospel of CF to Mrs. Feather. The family that C & J's together, gets smoked together!

sgt feather; CFWU + WOD as rx'd for form (not time) and only 65 lbs.

sgt sunshine; scaled the CFWU and 5 C & Js for form. 45 lbs

puh-tada bug (age 21 mos); played with her balls, built a LEGO tower and did the diaper drag around the garage.

Used squat cleans...10:02

16:05-5 sets of 10. As RX'D.

32 yom, 5'7" 152#

~14 min (need to get a wall clock in my garage!!!)
mod'd to 66 lbs, full squat clean with push jerks, reset after each rep

lotsa juice left in the tank, will go up next time, I'm simply not very familiar with the o-lifts yet

Very disappointed in my time.

11:22

#112
John I only used 75# not the 95#. Been having a left bicep issue nothing major. Only when I do cleans and thrusters so lately I have dropped the weight and no issues with that bicep so far. My left arm is the weakest side so I think it struggles during the wod so I think I solved that issue with some particular exercises. Hey You got me on squatting buddy. One day I'll get there.

4:56. About a minute longer than my fastest Fran, but I found this one to be easier. I was far less gassed afterwards...should've pushed harder.

6:17

Power clean and a mix of push press, push jerk and split jerk, 8:46
Dave Sailor Nice Work!

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3

75lb Clean and Jerk, 50 reps: 5,5,5,5,5,5,5,5,5,5
Time: 27:49

3.45

40kg Power Clean & Push Jerk

54 y.o. 156lb

12:20 60lb x 25, 70lb x 15, 80lb x 10.

95lb Power Clean / Push Press

7:34

8:01 as rx'd

40K power clean / push press
7:51

team emerald coast

i completed my first prescribed wod today.
it was a great sense of accomplishment for me all day.
anyway
50 reps x 95lbs. 20 mins.
the other times posted are amazing

cfwu x 2
95lb power clean/push press (any way you can)
time 6:50

3:58 as Rx'd.

Monday Rest Day as per usual.
Weird work week--will have to go light on upper body stuff due to work activities. Will see what coach has for us tomorrow. May need to sub "Michael" tomorrow, get after this one or another OLY based WOD Wed., another runnish WOD Thurs. Should be interesting.

CFWUx3
BW 127
55# power clean/split jerk
13:36

All sets broken (mostly in fives), and somehow although I could make myself do power cleans even though I usually do squat, I couldn't get the hang of a push jerk. To me the split feels easier, less like I'm going to fall over backward. Not sure what might be wrong with me. I read the comment here about how going to the hang clean position (stopping the natural momentum) instead of directly back to the squat was less efficient, and I admit I never thought of that. For some reason I would stop w/ the bar hanging, and then lower fully for the next clean. No wonder it didn't flow as well! Lesson learned.

As Rx'ed: 5:44

95 lb, power clean & push press, 50 reps
6:03

As Rx'd - 95 Lb. full squat cleans from the floor with full split jerk on each rep.

I did not concern myself with time on this workout. I went hard, but made sure form was strict and as clean as possible, instead of just blasting through it for a fast time. Nonetheless, I was still sweating like a pig and feeling cooked by the end. The final time was around 15 minutes.

subbed 75#, time 9:32 (broken into 15 then 5's)
felt good for 15 then sucked wind for the remainder of the wod)

2:48

#176 ry

You should be proud of yourself. Way to follow through and keep at it.

Ryan

bwt ~113
75# squat cleans/push jerks
15:14

bw 165#

as rx'd 2min 19sec

from the floor each rep

"your mom wants you to do crossfit"

4:42
Hang power cleans and press.
Knee still jacked up.

10 minutes on the nose.

1000m on C2 (3:52)
CFWU x 3

WOD as Rx'd 11:47

Coach (#14), thank you for the response, this could be an interesting discussion, seeing that - altough highly motivating - many videos do compromise form to up the tempo. This being my view of the videos (not that I come close to most of the wod-times).

bw 106.5kg (and going down :)) )
12.01 (damn I wanted to stay under 12 min :( )

4:40 as rx'd

3:48 as rx'd.

10 min ellip wu--level 12. wod = 13:58. hr max 174. age = 49, wgt = 182.

haven't done crossfit in about three weeks. Life has got me by the back side again.should have had my kids in my early 20's!!!

50 clean and jerks with 95 pds. 8:26

Team Emerald Coast

Nando: 18:21 w/ 95lbs

Joey: 8:03 w/ 95lbs

Anabel: 7:23 w/ 55lbs, smoked us!!! and still held perfect form!

Age: 28
BW: 195

6m 42s as rx'd.

1 / 1 / 1 Muscleups afterwards. Gotten weaker.

4:35 as rx'd

3:30 as rx'd
lungs burn, form terrible, unbroken and straight through. had to redeem myself after a string of pathetic performance in the past few weeks. awesome wod.

7.5 mi run earlier today, time just over an hour

bw: 130lbs
wod @ 75lbs

time: 7:31

seemed like the jerks were disproportionately harder than the cleans, any suggestions for improving that?

23y/o
190lbs

As Rx'd from floor squat cleans/push jerks
5 X 10reps

14:10 (next time will be sub 10)

CFWU(3x12)

C&J 95lbs 50 reps 8:30 mm:ss
Front Sqt 95lbs 50 reps 3:50
Jump&Shrug 95lbs 50 reps 3:05

Good Workout

4:57

Was happy to get below 5. Used a combination of power snatches (I know I 'went off the reservation' a little but I wanted to practice these) and power cleans with push presses. My grip was fried after. Tweaked my back a little as my form degraded at the end. It was my own fault but I think I will be okay.

My first workout (at 6am) is posted on our diablo crossfit affiliate website.

45 y.o. 140# - sub'd 75#

5.29

7:55 as Rx'd. Got some strange looks at my wife's gym.... Good times, good times...

Broken sets...

10:34

Injured foot. Mod below:
65lb hang clean followed by push press: 7:08

bw: 201 age: 36
warm up: 20 min of rowing, 4670 meters.

First time doing this so I worked on form. Also broke my set up.
Did this just like video shows. 22:23. I know this is so very slow campared to everyone else. You guys are workout monsters!!!! Good job to all.

95lb. power clean and push jerk.

9:38

Glad I didn't scale the weight down for my bodyweight; felt heavy as heck.

Theresa did 68 lbs 50 reps in 10:09
Mark as rx'ed in 10:30.

BWT 250
as rx'd 7:56

BW: 195
Felt a desire to push myself as hard as I ever have.

4:06

Just like Lauren described, two handed, overhead anyhow. But they all came from the floor, and they all ended up full extension. I am absolutely destroyed right now.

9:24 as rx'd.

I didn't push this one too hard. Today was supposed to be a recovery day for me after a half marathon yesterday.

#212 - Impressive!

5:45

45lbs
... and some uric acid crystals in my big toe.

50 95lb power cleans and push presses, 10-10-5-5-5-5-5-5
Time: 12:30 much slower than I had hoped.

Age 35/195lb

7:20 as rx'd

age: 25
bwt: 165

4:24 as rx'd. All reps from floor to full extension above head. got smoked.

OOOPS! I misunderstood. I just did PP 95# for 2:54.

cfwux3
15:30 as rx'd

Same post as CPiper...only did PP. Still a good shoulder burn, though.

Bodyweight 175lbs

As Rx'd, 4:58. Whoop!

6:59
95lbs
power clean with push press

Recovering from hurt shoulder, around 70% at this time.

Did LCC&Js with KBs (straight bar hurts shlds)

1st set of 50 w/2-35# KBs - 3:15
[ 5 minutes rest ]
2nd set of 50 w/2-44# KBs - 4:00

Pain-free and started to break a sweat.

13:15

44, 201lbs, 4th week of crossfit
sub power cleans for cleans
10x5 reps @ ~11:30*

carol, 36, 150lbs
sub bar for 95lbs
sub power cleans for cleans
2x25 reps @ ~12:00

*doesn't look like much but NO WAY i could have done this 4 weeks ago. yeah crossfit!

As Rx'ed
10:31

sets of 5
hard and pleased (that's what she said)
Mike Donnelly

Group Moffett

Total time 25:16:21.

50 reps of 95lb clean and jerk and afterward a 800 meter run.

CFWUx3
BW 224
8:08 as RX'd

As fate would have it, I was wearing my "Mess you Up!" t-shirt last thursday. Let me say that I was indeed messed up all weekend. I didn't even get off the couch on Sat. I went to the gym just to soak in the jacuzzi and whine on Sun.

I love CrossFit...

Anyway, thanks to all for your kind words of welcome and thanks. It means more than you can know.

Treelizard, you may indeed keep those Newman-O's to yourself. Sometimes even the thought doesn't matter. ;) You're the best. As I said, the real Oreos went so fast I didn't get a one!

Coach, I've got a school or two to attend for Uncle Sam and then I'm on my way! I look forward to meeting my extended CrossFit family very soon (especially Anna, Eva and Nicole; thanks for the Nasty Girls video. It was viewed over and again by many a lonely grunt:)

Thanks, Coach!

-Dennis

After a week off I come back to this? I tried a rep at 95lbs knowing I really had no chance of succeeding. Lowered to 75lbs and shoulder was still screaming. Decided to "fight gone bad" from last week since it looked like more fun and it was. Glad to be back.

As rx'd @ 95#, except push jerks tended toward push presses for about half the reps.

10:50

sub'd 75lbs - approx. 13:00

11:25, full squat cleans with push press, no bouncing off the ground. Felt good, but was sucking wind. Get some...

75#, 11:44.

Did after 2 hours of V4 bouldering, could not separate today. Will not combine the two anymore.

5:05 as rx'ed in Edmonton after my second Chili Peppers concert. Question: does THC help or hinder a WOD??

As RX'd 7:04, Warmed up with 3 X 1min sets of jump roping then stretching.

bw: 185

As rx'd: Morning 5:23, Evening 4:58. In the morning I just powered through as fast as I could for each set, resting as needed. This evening I set 1 minute time hacks, powering through just 10 reps per minute and resting until the next minute came up. Obviously faster, but is that too much "gaming" the workout?

Damon 8:33 as rx'ed. BW 160, 29.

Aldo 8:19. BW 185,36.

BJ 15:45, 28. BW 220.

9:45 as rx'd

compared to Sat. WO this was easy...I think...

Age 50/BW 240#
as Rx'd 11:58

really enjoyed this wod, thought it would take a lot longer than it did.

20 y/o
bw:185
4:50 as RX'd

Team Pappas

Bill- bw: 175 7:42 rx'ed

Acacia- age 17 bw: 137 #73 11:32

Kallista- age 13 bw: 81 #53 9:32

Stefan- age 10 bw: 74 #25 10:24

Age 29 Bwt 200
10+57 as Rx'd

scaled to 45lb bar

5:14

9:33, as RXed.

bw-145lbs

used-65lbs instead of 80lbs

10-5-5-5-5-5-5-5-5

9:44

power cleans + push jerks/split jerks

8:32

20 yrs old, 160 lbs

95 lb, power clean & push press, 50 reps

4:26

10:02 HR avg 159, max 175
Power cleans from the floor w/ push presses. Think I did more than 50 cause I lost count a couple times!

age 30 bwt 185

14:46
broken sets but strict form with C&J

CSFD
COOP
BW 171
age 37
14:30
clean with push press 95#

21:00 at 80 lbs.. That time sucked.. have been away from the gym for a month.. New job and all.. Time to re-dedicate myself... Hooah

6:55
bwt: 206
Camp Taji, Iraq

BW 153

scaled to 85LB

All from floor with stand-up/back down reset, full squat-cleans, all split-jerk. Bumpers would sure be nice but...

18:51 - slow, yes - but fifty of these sure helped hammer-in my form AND hammered my conditioning.

followed up with max reps HSPU, PU, Dips. Fell on floor.

10:30 w/ 135lbs
wrist was giving me problems and ended up slowing me down in the end.

scaled to 135lbs

5:13

Age 32
BW 83kg

as rx'd 6m15s

Forearms a mess!!

Juro #192,

I have an important disagreement with your observation that "many videos do compromise form to up the tempo" in that I think you are saying that athletes deliberately use poor form to move faster or that using poor form makes it easier to move faster. This is not the case.

If that is your contention, then you are mistaking cause and effect. It is the increased tempo that corrupts the form. Cheating range of motion will improve times, but is...cheating, not compromising form. It is also not doing the workout.

Form corrupts due to metabolic, muscular, neurological, and psychological failure. The corruption adds seconds or minutes to what might someday be accomplished by moving more efficiently and dumps wasted energy out into the universe as heat. Form degrades as we redline the athlete and, at some point of output, so does performance. (We can find wonderfully illustrative analogies in internal combustion engine power outputs, efficiencies, and failures.)

It is important to ask if the corruption in form can be characterized by:

1. A shortened range of motion
2. More efficient
3. Less efficient

If #1., I'd largely dismiss the effort as irrelevant to the task examined/expected/analyzed. If #2., the athlete is either moving smarter or breaking an arbitrary rule. (or both) If #3., he's failing athletically even if he's improved his time or posted the best time in any particular setting. To the extent that he's moving inefficiently he or others at the same level of conditioning would produce better times moving more efficiently, i.e., by using better form.

Now here's where it gets complicated...body weight can determine what technique offers greatest efficiency. This is very dramatically the case with the squat clean vs. power clean. And the efficiency may be mechanical or biological, or most likely, both.

Some have prescribed keeping tempos to a level where form is not compromised. There's a cost to maintaining the composure of not working to metabolic, muscular, neurological, and psychological failure - reduced output and consequently reduced development. Ironically, working at intensities that won't corrupt form won't develop form. This is the curse of one celebrated CrossFit derivative where much lip service is given to form. What they've managed to do is blunt power output and not develop any significant capacity to maintain form under fire.

I drive my athletes to failure and demand, concomitantly, perfectly solid technique when and where it is impossible for them to deliver it. What we see over time is that the region of output where the failures occurs is continuously moved outwards to greater outputs AND better form at outputs where it was once impossible to maintain physical and mental composure.

5:10

45lb bar
hang cleans, push press
15/13/11/11

32 yo 170lbs 6'1"

as rx'd 10:20

Pwr Clean, Push Press bar to floor
J: 3:16-- As Rx'd
N: 4:47 --60 lbs

Age 29, BW 182.5#

As rx'd: 8:52

Felt like I could have been faster, but had forearm cramps in right arm.

GO BUCKS!

9/19/06

For Time:
95lb Clean and Jerk, 50 reps

5 mins, 12 secs

After first IF of 15 hours or so
9:48

did 25 reps at 95 pounds in 2:30, was dropping off, and didn't want to destroy myself as i was at work(firefighter).

BW 250 Age 32

50 clean jerk of 135 for time

~8:53

95# clean jerk
25 w/o front squat
25 w/ front squat
4:59

BW=150. Power clean with a push jerk.

09:30.

-D.

1.5 Mile Training run....12:45
Then
WOD....8:45

WOD
6:20
as RX'd

Chris - 9:23

Julie - 9:33
45#

We made sure to pause for a moment with the bar overhead, not just allow the momentum to carry the bar up and back down.

6:31 as rx'd

1st 10: 65#
next 40: 75#
16:30

BW 115
ok I am back I hope!
Boy, i hate that it is so hard for me to get back into it when life (flu/cold) interupts my working out.
Almost didn't do it, but got a good pep talk. thanks Biggin!!!!

8 min. 45#

7:29 as rx'ed

5:35 as rx'd

GET SOME !!!

CFWUx3
12:40

I'm back. It has been a long time. Fractured Talus and shoulder surgery kept me from most crossfit activities for the past 6 months. So here is my post for the day 10:25 broken.

4:36. 20-10-10-10

Power clean and push press, 95lbs 50 times= 5:55

19:50

First 10 done to full squat, power the rest of the way. I rested way too much and should have gone way faster.
All reps from the floor.
13:30
Really wanted 10 min. Not in the cards.
Did 10x3 full squat HSC's as penance for my lack of ROM in the WOD, PDQ. SNAFU.

wod 6:45

38yo
67"
186

95# from floor - power snatch push press

17:03

ave hr: 151

5:15 as RXed with power cleans.

Scaled to 75lbs.

Power clean, push jerk
50 reps, 9:00

Modified CFWU x 3
10 x lunge walk
10 x air squat
10 x sit-up
10 x back-extension
10 x pull-ups (unbroken)

For time:
95 pound Clean and Jerk, 50 reps

Total time = 11:21

Notes: From the floor, power cleans, push-presses/push-jerks.

bw:160
Age: 33

Clean and jerk (Squat cleans)
21:28

I could only get to 30 before I almost vomited, but it was a good work out.

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

Assisted with Academy Range, no time for the WOD. Conducted push -ups and shotgun PT with recruits. Might try a double WOD for tomorrow.

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

as rx'ed

5:51

29 YO (still) 191.5 bwt

Power Clean and Jerk

13:19 as Rxd

The first 25 reps w/ 85#, the last 25 reps w/ 65#.
8:46
34 yoa
178 LBS

Time: 6:10

Definitely "Anyhow". If I can learn to recruit my hips more, I could get this under 4:00 in the near future.

Puppy version (45 lb x 50, hang power clean + jerk (I kept switching from push jerk to split jerk to reverse split jerk and back as I tired, even throwing in a couple push presses by accident) - 5:04

as rx'd 7:10

bw: 198ish age: 39
7:14 as rx'd... --power cleans, push press... Shooting for sub 10".

7:25

Coach,
So if cutting ROM makes the effort irrelevant and taking too much rest kills the metcon benefits, what do we do when the corruption is in something like pullups or HSPU's (and a gravitron or pulley system/assist is unavailable)?

bwt:140
11:00 as rx'ed

13:47
first 25 were squat clean+split jerk
last 25 were power clean+push jerk (much faster)

6:06 as rx'd- power clean and push press.

As RXed.
9:42.

My groove is all greasy...ew.

cfwux3

16:53
30kg pc&pj

did this one today...95 pounds the first 10 reps, then 75 for the next 20, 65 for the final 20. sore now. 11:32

BW 128

25kg power clean push press

9:10

12:58
Squat Cleans from the floor, with wannabe Push Jerks (more like Push Presses, ala FireSmac, above.)

My humble input into the above "form vice speed" discussion; Today I strove for solid form throughout, mainly to avoid injury. I'm competing with me in this one, not with anyone else.

On the road, did an improv pull down/squat with 60 lbs on the useless machine in the hotel "gym" for 50 reps. Felt like a waste of time.

6:10
rxd

run 400m
cfwux2
50 95lb cleans with e-z bar
4:59

as Rx'd
Clean and Jerk, each rep from floor.

completed 1 day late...2-a-day as a result on 060919 "Tabata Something Else". Time suffered.

21:15

bw 180
age 35

5:30 as Rx'd

CFWUx3

75# C&J to full squat & split jerk

about 20 minutes

1st WOD in about a month. Oh the pain of starting over!

Been doing a lot of Brand X classes so haven't posted much here... see my blog if you wonder what I have been up to... (hehe riiiight!) but Monday's looked good so:

50 reps - 65# Power Cleans & Push Press

13:17 - Happy with the time. Next time, will attempt full clean + jerk. Or at least a pwr cln and Push jerk.

Felt pretty good with the weight. Tried to use the tips I got at Coach Jeff's recent lifting clinic.

http://laurarcrossfit.blogspot.com

BW: 200 lbs

as required
power clean push jerk
95lbs X 50 reps

6:15

7:57
Broken as 15/10/10/6/9

8:20 mile warmup
13:05 WOD

I did 45 lbs. 50 reps in 13:14.

CFWU, 500m row
50x75# Power Clean & Jerk
(alternating legs forward, not sure if it matters, but it helped keep count)
I tried to do these as 5 sets of 10, except for the last 10, done which wound up more like 6,2,1,1
10:38

Power clean and PP

8:17

23/153# (I've put on two pounds of muscle since starting CF almost two months ago! That's a lot considering that I'm burning off fat at the same time ...)

Did this one with 65#. I can't do the full weights yet, and I'm sticking with doing 2/3 of the full weights for now. Will move up as I progress.

10:40.

20 reps @ 95 lbs, 30 reps @ 85 lbs....23:39

I didn't expect to be gasping for air so much.

as rx'd
bw 185
age 24

8 minutes 42 seconds

8:35 as rx'd

15:00 as rx'd. Good to be back in the game.

Did not have a timer, only a clock, but somewhere around 8 minutes.

95lbs sets broken 15/10/10/15

Heart rate going

10:54 - broken into 5 times 10 reps. power clean and push jerk.

as Rx'd
bwt 150
age 22

9:32

Two days late. 65#/power clean from floor/push jerk/10 smooth 5 rep rounds to protect hands.

15:25

13:55
95 lbs, full squat clean and split jerk

8:28
power clean

BW: 175

8:00 as rx'd

BW=205, 46, 72"
W/U w/ttr 50 mini bike races, burgener W/U, 30 pullup set.

6:29.99 power clean & push jerk or press

that was broken in sets of
11 (1:50), 22 (2:41), 33 (3:53), 45 (5:43)

50 (6:29.99)

BW: 180 lbs

6:05

12:04

13:38

Age: 31
BW: 196
Time: 4:58 (used power cleans/PP)

Power clean and PP

6:27

Need to work the transition from rack to floor; it seems to be where I lose the most energy and strength. Moving from rack to hang position kills the forearms. It would be cool to use bumpers.

As Clint Eastwood has said, "A man has got to know his limits". This workout has exposed a number of significant limitations (poor grip, poor technique on the jerk, poor shoulder stability in the overhead position) and I really had no business persisting in it as prescribed. No hindsight needed. I ought to have known better. Yet, persist I did and for my troubles, I have a sore knee and sore metatarsal from doing split jerks improperly. Lesson learned (hopefully).

PC n PP
10:38

Garry - first c&J, sub'd 12kg db instead of bar, 10:30
Matt - broken sets, 12:32

bw 146#
8:35
power clean, push jerk

Squat cleans and split jerks
10x5 16:47

Power Cleans and Push Presses
16 minutes.
Lots of funny stares at the gym while doing this one. I think they were waiting to see how long I was going to go.

Warmed up 1 mile @ 7.5

Worked on form after 3 week layoff. All reps start from dead stop on the ground and end with controlled decent to floor, no bumpers at 24 hour fatness.

Sets of 5
First 20 with 85lb power clean from floor.
Last 30 with 75lb.
Felt good.

About 20 minutes, broken 10,10,10,5,5,5,5

Felt good

BTW: 145lbs

AS rx'd ~ 21min. I'm pretty new to the clean and jerk. this workout definately destroyed me