Neal -
Nice job fitting everyone into your space.

I am sure it was a blast!

We are experimenting with video clips at http://crossfitoakland.com

Feel free to leave comments, but be gentle, we are still learning!

The seminar was going so well until a disgruntled High Intensity Trainer walked in and shrieked out, "STICK 'EM UP!!!"

Watched Navy Seals Training Show on the Discovery channel today. My question is how do those guys stay so strong and keep their size while getting hardly any food or sleep?

Let's jerk!

One question: Are there 9 sets here? (3/2/2/2/1/1/1/1/1)

Seems like 10 sets would round things out, but I was just wondering if there was a typo.

9 sets of push-jerk goodness. Aiming for 205.

Maximus -

Great content on your site! Keep up the awesome work!

Nate B... if you are refering to Hell Week...it is only several days of the sleep deprivation. Food is not the issue. They eat plenty or at least enough. Ranger School on the other hand....definately takes a toll on the size of one's body

murph #7

Thanks for the encouragement, anything in particular you liked?

Hey all, I don't currently have a weight bar or enough weights to improvise with, nor access to a gym. Any decent subs out there that you can think of? I'm racking my mind and I can't think of any. I'm thinkin' I'm on my own here. I've gotta convince the wife to let me buy a cheap set of weights to get me through the winter ;)

Ha! It's Saturday at the Cert...they all look so rested.

Take a picture on Sunday afternoon. They'll look exhausted! But, they'll be smiling.

Have fun guys!

for heavy shoulder work without weights you can do handstand push-ups(hspu) to do them assisted rest you lower legs over something to help you.

Maximus- I checked out your site and it is set up really well. It's easy to find the information that you might want to check out and I like that you include the National's WOD (some affiliate's don't). I didn't check out the video's though, but it is nice having them available. I read the article on body image for women that you had linked. I like that you included the different point of view other than what is the standard for womens magazines. I had to stop reading them because they drove me nuts with their contradictions between articles. One tells you to work out, with the work out equalling the CFWU, and the very next article telling you to only eat 1200 calories a day. I have struggled with body image all of my life. I am finally at a place in my life to not care about size but I know that because I carry extra fat I am not as healthy as I should be.
What a wonderful feeling to me to finally find a community that encourages and accepts me for doing the best that I can do, with the understanding that some days you have it and some days you don't. I don't compare my times or scores to anyone but myself, and I will always have room to grow here.
I'm just thankful that my daughter, 14, does not care how much she weighs and she cares more about how strong she is. She can look at what the women do on this site and have a positive example to follow. What great role models for all of us!

Kate

Can't work out today so did "Tabata This" on Saturday with N. Our first time-
N-14 YOF- total score- 32
Total amounts for Squats-97, jumping pull ups-65, push up- 51, sit ups- 64, eliptical run- 36 calories

K- 37 YOF- total score- 29
Total amounts for squats-89, jumping pull ups-62, push ups (half on knees)-55, sit ups-47, elliptical run-19
Limiting factor was the heavy sit up work out the day before. Look forward to trying this again when fresh.

Kate

#8 CCTJOEY, I second that about Ranger School. Dropped 35 lbs there, from 205 to 175. I was actually still losing weight for a couple of days after graduating, and that was after numerous Ranger Burgers and countless beers... Thanks to the beers and Crossfit, I got it all back!

Isn't this funny, I did 60kg cleans & 60kg split jerks last night.

worked on form at 135#

Sometimes find it hard to do the push-PRESS and not a push-jerk, just a mental thing.

Maximus,

Some Pointers on Your Videos

I am assuming you don't want to spend a lot of time editing on the computer, aside from adding a soundtrack and uploading it. Therefore you just want to shoot as many of the scenes so that they are 'good to go' with minimal need for trimming, editing or other funky stuff. To achieve this I'd suggest the following.

Experiment Beforehand
Get a buddy to do some exercises when theres no one else around. Try close ups, long shots. You can also work out any safety issues. Its easy for the camera man to get sucked into the shoot and just get in someone's way. Especially if the camera man is also running the class.

Wide Angle Lens
In a gym, the subjects/equipment can be close together. With a wide angle lens you can get more of the shots you want without having to move further back, or go too far back so that other athletes get in the way.

Avoid Jitter and Movement of the Camera
This is off-putting and made worse by the low resolution of online video. Get a rock solid position before you shoot everytime. In the gym, you may want to change positon frequently, I would suggest you buy a cheap tripod and cut off 2 of the 3 legs. You then have a cheap monopod which will be good enough. Or just buy a monopod.

Filler Shots
These are good scene setters which can be shot away from the thick of the action and easily inserted as a complete set of takes offline. For example if you wanted to do some fillers for FGB you could:

-long shot of rower being wheel into position
-close up of display being set to calories
-medium shot of athlete sitting down
-close up of strapping in feet
-close up of gripping handle
-close up of athletes face showing a look of impending doom
-go!

Then just insert this section complete into the action.

Pre Plan the Shoot
You subjects will not enjoy being told to re-take that max effort back squat, so you have to be in position to get it. Spend 5 mins beforehand without distraction working out in your own mind what you want to shoot, from where, what angle, close up or long shot etc etc. For example if you want 15 secs of some one rowing their heart out you could have a mental sequence in your own mind that gos:

-5 sec long shot from front of rower with all of c2 and rower in the frame
-stop tape
-move to side of rower
-start tape
-5 sec close up shot of c2 display (note to check its in focus before you press start)
-stop tape
-move to back of rower and get over should shot
-5 sec shot of rower moving towards and away from you

This should give you approx. 15 secs of footage that you can use straight away with no additional editing.

Use In built Effects and Transitions
Most camcorders today have built in transitions/ effects. Some are useful, but most of them are distracting after a while. Keep it simple, find the transition that gives you a simple .5 sec fadeout- fadein feature. So when you press stop or start each time the camera puts this transition onto the the tape. Again, this footage can be used straight away with no additional offline editing. As crossfit action is fast and furious, keep the transitions short and snappy.

Use the Pause/Stop Button on the Camera
When used with the transitions this allows you to change camera angle easily. If you just moved the camera with the tape running then the audience can get tired of the constant jiggling around as you move the camera, stop in the new position, camera takes a second to focus, then you move 15 secs later.... Best option is to get the shot you want, remain stable, stop the tape, move to new position, check focus, get stable, press start and voila you have a seamless change of shot.

Avoid Long Takes
30 secs of pullups from the same camera angle can be tedious to watch. Long takes are great for disaster movies, but not for exercises. If you wanted to do a long pull up sequence then split it up into:

-long shot from front/oblique
-close up of hands
-close up of face coming into shot over the bar
-back out to long shot for final few pullups and collapse in heap on the floor...

Use Long, Medium, Close up Shots to Bring the Audience With You
Use a long shot to set the scene then move into the details. For example:

-long shot of outside of facility
-cut to medium shot of your facility sign
-go from medium to close up through the window (so the interior comes into view)

Try and look 'critically' at other footage that has the same feel that you want to achieve.
I'd suggest you have a look at Top Gun and work out how to use those style of shots in your footage. That film has it all, pain, effort and triumph, which pretty much sums up a crossfit workout. The problem with professional footage, is that its very had to spot mistakes as they have the time and budget to edit them out or reshoot. Other peoples home videos are a better source of learning material. Feel free to critique mine at http://homepage.mac.com/jerry.mobbs/iMovieTheater2.html

If In Doubt-Leave It Out.
If it does not look 'right' to you, then it wont look right to others so leave it out.

Your Imagination
Your only limited by your imagination and the time/money you have available to make the videos. If you want to get into a longer discussion offline, then email me.

Principles of Good Camera Work
These are very similar to the 4 principles of good marksmanship (original in brackets)

1. Position and hold must be firm enough to support the camera (weapon).
2. The camera (weapon) must point naturally at the target without any undue effort on the part of the cameraman (firer).
3. Focus and framing (sight alignment/aiming) must be correct.
4. The take (shot) must be released and followed through without disturbing the position of the cameraman (firer)

Sorry for the long post but have fun with your videos.

Jerry

Eric #10,

You could build a home-made sandbag for jerks, cleans, etc.

Ross Enemait(sp?) has some great instructions to build one cheaply.

only second time ever doing push jerks, still need some work on form.

went:

60kg x 3
70, 75, 77.5kg x 2
80, 90, 92.5kg x 1

missed 95kg, (around 205lbish) due to a sudden inability to co-ordinate myself. Am getting some proper o-lift coaching as from tomorrow though so hopefully I wont post such pitiful numbers next time round.

I'm new to Crossfit, so sorry if this has already been addressed.

I have previously used a more "traditional" body building workout with the standard hypertrophy set/rep scheme, and like want to continue to gain muscle mass.

However, I'd also like to develop the more universal definition of fitness that Crossfit is designed to address.

Are these two goals (size and the Crossfit fitness standard as outlined in the October 2002 edition of the Crossfit Journal) mutually exclusive? If not, has anyone experimented with combining the two or have any suggestions on how to gain both size and ganeral fitness?

Thanks.

Jerry #17 -
Excellent post! Can you cut and post onto the message board for future reference by all?
Thanks,
Steve

42 yoa, 179 lbs.
CF w/u
125x3
135x2
145x2
145x2
155
155
155
165(form poor)
155

Technique needs work, most of these were more like push presses.

Have a good day, all.

CFWU
135*5,165 for the 3,2,1,1,1

Holy Moly, Jerry!

Thank you so much for the detailed pointers! The wheels are spinning!

#20
If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,
Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids
The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens.
The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

thats taken from the FAQ section.

Did Fran instead, for the first time. Pullups unbroken. Thrusters really horribly broken.

Time 11:29
BW 67kg

Kelly Moore is the queen and one day I want to be half the athlete that she is. As of now I'm about one fifth...

37 y/o
227#
135x3, 145x2,155x2,155x2,175,185,195,205,215

205lbs 36yrs old-cleaned all reps first

135 X 3
145 X 2
145 X 2
155 X 2
165 X 2
185 X 1
205 X 1 (fail to lock my arms out)
205 X 1 (same as above)
195 X 2 (failed and tried twice after 1 clean)

HEY yesterday I did 9 and a half consec. MUs So it looks as it 10 is definately in my reach.
I had to tell someone..no one around here would know what I was talking about!

Maximus

Its a hobby of mine.
Its nice to give something back to the group at last.

Steve,
Will put it in the Running a Facility Section.

Jerry

Never done these before and have also decided to do a 50% week.

As rx'd:

45 x 3
55 x 2
65 x 2
75 x 2
85 x 1
85 x 1
65 x 1
65 x 1
65 x 1

Really worked on locking my back out and getting the chest up on the "catch". At first a bit scary throwing the weight behind you but it feels great when you hit that lock and push out of the full squat.

#29 Dave K - Great Job, Dude! You can do it!

cfwu x 3
95
115
115
115
135
140
145
150 (weak form)
155 (weak form)

185x3
195x2
205x2
215x2
225x1
235x1
245x1
255x1
265(f)

Then:

225x3
185x5

Maxed at 175#

Then front squats, muscle ups and handstands

55, 65, 70, 75, 80, 85, 85, 85, 90

After my first set with 85 ibs I tried 90 ibs and failed so I dropped back down to 85 for a couple more sets to practice form and then tried 90 ibs again and succeeded.

I'll try pushing a jerk 14 times...but I have a feeling he might take a swing at me...

top wt sets at 220 clean form felt quick!

BW 168
age 37
75# x 3
85# x 2
95# x 2
105# x 2
115# x 1
125# x 1
135# x 1
145# x 1
155# x 1
165# failed x 2

I am going to start @ 135 and work up. I am still new to the olympic style lifts but have already seen gains in strength and mass. My technique is poor but getting better. I love doing this type of lift because I can fell my entire body working the steel.

My wife is on a modified crossfit (she is nervous about some of the WOD's) program and is learning the ropes also. We are both excited....hell coach were pumped, about the changes that are taking place. We are trying to spread this like Gospel.

I spoke earlier of my boxing coach and team joining crosfit and they are fully hooked... like a tasty bass. We are trying to figure out how to set up a crossfit gym here in Richmond. I propose we stage a coup and take American Family (Spandex Glamory) by force...starting with the squat racks of course.

questions for coach:

Is it possible to have a crossfit gym within another gym? Does a crossfit gym have to be separate physcial location? Are there any seminars in the works for the mid atlantic reigon?

thanks Coach, and hope to hear from you.

Ricky

Mike OD- I have jerk that you can push.

Someone has decided to send me hate mail from getting my email through this site. I am not listing my full email any more, So from now on if someone wants to make nasty comments to me they can do it here in the comment section, or hey, here's a thought, save their energy for the WOD!

Kate

big pipe: did behind the head push jerks...felt a little more awkard than doing them from in front
115x3, 115x2, 135x2, 135x2, 155x1, 165x1, 165x1, 185x1, 185x1 (fail)

65-70-75-80-85-85-90-90-90

65#-3
75-2
85-2
95-2
105-2
115-1
125-1
135-1

CFWU X 3 as RX

First time doing push jerks

35 yr old
205 pounds

145X3X2
165X2X3
175X1X4

43/158/5.11 1/2

Gosh, I'm so strong....not

Worked up to 110ibs. However, form was spot on for a change.

CFWU x 3 sans sit-ups, added push-ups to address weakness.

Annie-ish thing: 12:36

Push-jerks max 95.
Good form fhroughout. Can add weight.

D.

41-year-old man, 252 lb. First time trying push jerks with any significant weight.

3x135
2x185 (Failed first, got second with better form)
2x155
2x165
1x175
1x185
1x195 (bad form)
1x195 (Better form)
1x205 (PR)

40, 45, 50, 55, 60, 60, 65, 65, 70

Are you supposed to go down to a full squat even if you don't need to to get the weight up?

3-135
3-155
2-175
2-185
1-195
1-205
1-215
1-225
1-235 (failed, effortless up to this point, totally chickened out....need to gain a bit more confidence in my catch)
BW = 150#

bw-198

wu
cfwu x10 x2 (subbed pushups for dips)
Burgener wu
5x95 push jerks

wod
3x135
2x145
2x155
2x165
1x175 failed
1x175
1x175
1x165
1x165

4x135 pushpress for extra

MC

1st day back after man flu, so a bit apprehensive.

35yr old male.
BW =182 lbs

88,110,110,132,154(fail),143,143,143,143

Hey everyone, I was just wondering what kind of tabata intervals there are, or what are the most common. I like tabatas because if I am busy they are a fast all around workout, but the only one I know is tabata something else (pull-ups,push-ups, situps, and squats) what are some other options?

Hey-

BW:190

WOD:135/155/165/175/185/195/205/210Fail/210

Xtra: BS 215 x5x5

-K

ooops....completely misread and did push press instead.

45x3
95x2
95x2
115x2
135x2
175x1x5

1. Whoever emailed something nasty to Kate is a massive jerk.

2. #20, in my view, the problem with crossfit is actually that it makes you too big. I don't want to get any bigger, I have to wear a suit to work and don't want to look like a gorilla.

Does anyone have any suggestions as how to keep progressing in terms of strength without getting overly big? (seriously)

3. First time push jerking. Only had dumbells today.

3x35
3x2x45
5x1x55

Last set a very near fail; all of them made my shoulders feel hot and tweaky.

Paul

cfwux3rds 10 reps for squat,pushups,dips,situps
handstand holds 15,30,40 secs, dhpu'sx5x3

push jerk wod (power clean to a push jerk)
105x5
125x3 145x3
165x2 175x2 185x2
195x1
215x1 failed no lockout
215x1
225x1 failed
225x1 (better dip and explosion)
135x5x2 for form
bwt 240 age 31
tied pr but definitely felt like form was better I wish i didn't have to power clean the weight before the push jerk but oh well i guess it takes care of two birds with one stone.

135x3
145x2
155x2
165x2
175x1
185x1
195x1
205x1
215x1
All cleaned from the floor(power)
1 min rest

Do you have to go all the way down and clean it for each rep or can you rack it high between reps and then just jerk it?

Kate # 41,

I am sorry this has happened and hope you are left alone in the future.

That type of thing is just plan wrong.

Let's all just stick to the workout and the community aspect or Crossfit.

Ricky

WU: moderate run - 3.5 mi.
CFWU x 2
Push jerk (form poor on all of them -- more like push press than push jerk; all started with a deadlift followed by a hang squat power clean)
3 x 75
2 x 95
3 x 95 (oops)
2 x 105
1 x 115
1 x 115
1 x 125
1 x 125
1 x 131.5 (very poor form)

Wow...looking at some of the other posts sure makes a body feel humble!

CFWU x 2

Push Jerk 3-2-2-2-1-1-1-1-1 reps
Since I dont feel comfortable enough with the movement to do a ME yet I modified it a bit.

75 x 3
95 x 3
115 x 2
115 x 2
125 x 2
125 x 3
125 x 5
125 x 5
115 x 5

After this I decided to try and do a PR Bench Press of 195# for kicks, nailed it without spotter. And this with almost no chest specific work other than push-ups in the last month.

Then I did a 10 min Cindy - 8 rounds.

Cool down
Worked on OHS form with DB
2000M Row

Good day at the gym!

52 y/o, 154lbs.
65x3
85x2
95x2
105x2
115x1
120x1(PR)
125 Fail
120 Fail
115x1
120x1
115x1
120 fail

Hurt my knee playing soccer on Fri, changed the WOD to:
50-40-30-20-10-5 reps of
Dips
Pullups
Push-ups

It really rocked. Now it is time to pound back a turkey and ravage my wife.
Happy Thanksgiving to all the Canucks, from Jonny G in Edmonton.

95x3,135x2,155x2,175x2,185x1x2,195x1x3
95x10x2

Just wondering how long it should to take for 30 year old male to run 800m, for crossfit standards.

Hey everyone, I was just wondering what kind of tabata intervals there are, or what are the most common. I like tabatas because if I am busy they are a fast all around workout, but the only one I know is tabata something else (pull-ups,push-ups, situps, and squats) what are some other options?

WU: 2x(20pushups,10pullups,10dips)
3x115
2x125,135,145
1x155,165,175,185,185
10x25lb situps between each set

27 yo, 172 lbs.

3-2-2-2-1-1-1-1-1
105-115-125-135-145-155-165-175-155

Alton
Biddeford, ME

Bodyweight 175lbs

135x3
155x2
175x2
185x2
195x1
205x1(PR)
215(fail)
215(fail)
185x2
185x2

Totally psyched myself out when i went for the 215. oh well, hopefully next time. hell, next time hopefully 100k!

175#

Shortened my warmup to spot back swquats and bench presses for my 14 yo son and introduce him to DLs. Thanks Coach Rippetoe!

Push jerks:
3x65,2x95,2x100,2x105,1x110,1x115,3x120.

At 120, definitely became push presses as I lost the second dip in the "dip,drive, dip". Could have gone more weight, but tried to recapture form. Should have actually gone back down.

gym was closed today, so i got te 3 800's from last week.
3:12
3:32
3:35
the first was on pace with my mile an a half time 4 years ago in college, wish i was still in that kinda shape, but i've put on 45 pounds since then...

CFWU as RX'd 3 rds of 15 - except PU 10,10,15 and Dips 10,10,15.
PJ
3 of 65
2-2-2 of 85
95/95/95/95/105

Random thoughts as the Browns get crushed...

1) Someone went after Kate?! Reeeaaly bad form. Lots of nice folks on this forum, but Kate seems to be among the nicer.

2) Paulo #56: I think you may just need to watch our diet, concentrate more on the met-con. It's tough to get really big if you manage the calories in, just as it's tough to get big if you don't pound the (good) calories in.

3) Alex #67 You can tabata just about anything. Some of the fun here is that once you get the hang of the exercises and the general themes you can make it up as you go. Do Fight Gone Bad as a tabata. Pick four of the Filthy Fifty and tabata them. Heck, it's Sunday...tabata beers, chips, salsa, and guacamole ;=)

28 y/o 170 lb 5’10” approx 12% bf
CFWUx3

Push Jerk
45lbs x 3
55lbs x 2
65lbs x 2
75lbs x 2
85lbs x 1-1-1
95lbs x 1-1
2 minute rest per set

185
185
185
185
225
245
225
225
225
BW 185
Age 29

Thanks, Bingo, makes sense.

95x3
115x2
120x2
125x2
135x1
140x1
145x1
155-fail
155-fail
155-fail

Worked up to 205 lbs

85x3
90x2
95x2
100x2
105
110
115
120
125 (10 lbs > 8/27/06)

D: 95-115-135-145-155-165-170(F)-165-170
J: 5x5: topped at 45

BW:180#

135-155-155-155-175-185-195-205(f)-185

No weights available.
Mods:
15 press jerks with 12.5kg bar to practice form
10 HSPU (against wall) 2/3/3/2
60 second handstand hold (against wall)
50 push press with 12.5kg bar

Power cleaned all reps first
135x5
155x3
165x2
175x2
185x2
195x1
205x1
210x1
215x1
220x1

135x3
145x2
155x2
165x2
175
185
195 f
195 f
195 f
195 f
195 ! got it!
185
165
135

weekly weigh-in:
162, 12.5
34 1/2, 38 1/4

WOD:
95 (3)
105 (2)
115 (2)
125 (2)
135
145 (not good form)
145 (good form)
155 - f
135
135

didn't feel strong on the PJ, worked up to 195 then backed off for 5x3 w/135# focusing on acceleration and positioning with 10-15 ladder pull-up between sets

GOT MY FIRST MUSCLE UP TODAY!!!!!!!!!!!!

43 y/o, bw of 79 kg
finished at 80kg

BW- 182

65x3
85x2
95x2
115x2
135x1
135x1
135x1
135x1
135x1

44 YO, 158 lb

Started with 75lbs and worked to 115lbs (PR)

I think that some were more press than jerk. Need to continue to work on form. Yeah, and I added some double-unders into my warm-up starting today due to how incredibly poor I was at them the other day. They completely kicked my butt. I hope to be ready for the next WOD that will have them. Later.

bw 137

110
125
135
155
166
171
183 fail
183 fail
183 whoohoo pr by 5lbs

Paul: 135#

BW: 168lb
Age: 31

Warmup with stretching and light presses

3x105
2x135
2x135
2x135
1x175 (fail couldn't lock out right arm)
1x155
1x165
1x175 (difficulty locking out right shoulder)
1x175 (same as above)
1x180 (better form more explosive drive)

Right rotator causing grief on this. Should be able to go heavier but it's hard to lock out my right arm. Will probably drop weight significantly to focus on form and more explosive drive next time.

31/ 180

135 x 3
145 x 2
145 x 2
155 x 2
165 x 1
185 x 1(f)
175 x 1(f)
165 x 1
175 x 1
175 x 1
185 x 1

I had to go back down in weight and practice form for one or two, and then was able to increase.

Next time I won't be doing 30 minutes of mountainous bike riding as a warmup.

CFWUx3

BW 126
3x45
2x55
2x65
2x70
1x75
1x80
1x85(F)
1x65
1x65

Just can't seem to get the hang of this one...it hurts right under the distal end of clavicle, near as I can describe it, in a way that makes my shoulder feel like it will get locked into position. I'm a bit unsure where to go with this, as in what stretches or areas I need to strengthen to make it better. Suggestions? Anyone else experience pain w/ this?

(Did push jerk for all but last two, then did split jerk...which continues to feel more natural and explosive, but I thought I'd try PJ properly.)

Ugly day at CrossFit Oakland:

Megan topped out at 95 lbs with a press-out.

Carlo had multiple ugly failures at 155/145 and topped out at 140 with a gnarly dump.

Max (me) Failed at 175 twice and 165 once (and gave up) even though I got 180 just a few days ago. Every day can't be a winner I guess. Got 155 with good form. Was hoping for 205, what a joke!

115 x 3
145 x 2 x 3
155 x 1
165 x 1
175 x 1 x 3
115 x 5 x 1
BW 165

145,155,165,170,175,180(f),180,185(f),185,190(f)
bwt-160
need to get better @ overhead things...too many hspu's practice yesterday as well...
5x5 135 lb push jerk after

50,55,60,65,70,70,70,70,70 push press
5x5 push press with 45 lbs after as well as side, rear and front raises

Just got back from CrossFit Boston seminar. Coach Glassman and Crew did a fantastic job. Wish it did'nt have to end. Great job by everyone.

135x3
145x2(x3)
155,
165
175
185(f)
180(f)
135x5
same numbers as last time but much closer on 185

Buttercup version: 10 sets of 5 with pvc. Since I've never done a push jerk and don't have a barbell I've modified to 10 sets of 5 push presses with broomstick alternated with arnold presses with dumbells; 3 @ 20 lb; 3 x 2 @ 30 lb.; 5 x 1 @ 40 lb.

bw 185

115x3
135x2
145x2
155x2
165x1
165x1(f)
155x1
135x5(x2) work on form

first time with push jerk

BW 70kg
50kg 3
60kg 2,2,2
65kg 1
67.5kg 1
70kg 1,1
72.5kg 1

bw: 205 age: 36

65 X 3
85 X 2
105 X 2
125 X 2
145 X 1
165 X 1
185 X 1
195 X 1
145 X 1

i have a question about the 3-2-2-2-1-1-1-1-1 reps.
when i do this WOD, do i do 3 reps, take a break, do 2 reps, a break, 2 reps, a break, etc...?
also, do i keep the same weight throughtout the whole WOD, or do i add when i get fewer?

thanks a bunch

31 yo
BW 232
CF WU X2

135x3
155x2
175x2
185x2
195x2
205x1
215x1
225x1
235x1

First time attempting heavy push jerk.

Age: 31
BW: 178

First time with push jerks:
3 @ 95
2 @ 115
2 @ 135 (f)
2 @ 115
1 @ 135
1 @ 135 (f)
1 @ 115
1 @ 115
1 @ 115

Concentrated on form after an ugly attempt at 135. Hard to distinguish between these and push presses. I'll look into that a little bit for next time.

Thanks Crossfit!

Up to 110- practiced form.

31 yo
bw 155
95x3, 115x3,135x2,135x2,145 fail,145x2,145x1,150 fail,150x1,150x1,150x1,150 fail,150x1. Still working on form first time with Push Jerks.

First time doing push jerks...surprised I haven't done then since I've been crossfiting. Changed up the sets/reps a bit as I was getting used to the weight.
24yom, bw ~170#

95x3
95x3
115x2
125x1
135x1
145x1

Form was good at first but deteriorated rapidly. Need to work on this left some more. Had a couple failures on some of the weights but omitted them.

CFWU x 2

3 x 135
2 x 140
2 x 145
2 x 150
1 x 165
1 x 185
1 x 200
1 x 205
1 x 210

working through a slightly pulled hamstring so glad today was not a metcon workout.

95 x 3
115 x 2
125 x 2
135 x 2
145 x 1
155 x 1 (poor form 2 attempts)
145 x 1
145 x 1
135 x 1

115#x3; 135#,140#,145#x2; 150#,155#,160#,165#(pr),170#(f)x1

Push press 135x4/155x3/165x3/175x3/185x3/195x2/205x1/210miss
jerk 135x4/185x4/205x2 spent
one arm comedownsx2,2,2,2
single leg bent leg deads 50x12,12,12
one arm one leg pushupsx10

Paolo #56
Ricky #60
Darrell #74

Thanks so much for the support. It's funny today the sermon at church was about forgiveness. I can forgive the jerk because he obviously has nothing better to do than attack other people because he is insecure about his own weaknesses.

Kate

#50 1.5 X bodyweight, awesome job!

Me:
bw 180
maxed 175

I'll get bodyweight next time.

just wondering, wen i rack the bar, am i supposed to feel a lot of pressure on my fingers? and wen i do a full squat clean, am i supposed to almost fall forward wen im at the bottom of the squat position? i dont feel like i'm doing the racking correctly..

3x95 2x105 2x115 2x125 1x135 1x145 1x155(f) 1x155 1x155

This workout got me really pissed cause last time I got 185 (175 really cause my last bar was 10 lbs lighter than it should have been). I just wasn't in the groove today I guess.

bw: 185

As rx'd: 95, 105, 115, 125, 135, 145, 155, 165, 175

went back and did a sort-of Annie.

Push Jerk 3-2-2-2-1-1-1-1-1 reps

1st Time doing these....

3x95#
2x115#
2x125#
2x135#
1x145#
1x155#(almost fell over backwards)
1x155#
1x145#
1x145#

Finished with 3 rounds of:
50x pushups
50x air squats
50x situps
50x 20" box jump

30:00 ish(does not include push jerk time)

Maxed at 160lbs. 15# PR!

age 16 bw 160

65/75/85/95/105/115/125/135/135(failed twice) finished up with 3x 105

CFWU x 2

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

pretty bad form at 195; more of a press than a jerk. dropped back down to work on explosion.

55 y.o. 5'10 153lb

80lbs x 3
(90 lb x 2) x 3
100 lbs x 5 (failed 3 times with the jerk)

Compared to the guy in the video, these weights would be like beachballs, but this was the best I've ever done with push jerks. 2 months ago I couldn't even clean 100lbs. This was great!

10/8/06 8:45pm

Shane & Brent
Colorado Springs

:20

60 65 70 75 80 85 90x 90 95x 95 kg
60 65 70 75 80 85 90x 90x 90x

Back after a 2 month layoff. Really feeling it, but psyched because my home gym is about done and my rings are in use.

3-95
2-105
2-115
2-125
1-135
1-145
1-155 (fail)
1-135 (fail--think I was psyched out)
1-135

Already looking forward to tomorrow.
35 yrs old. 205#

xft warmup.

105x3
125x2
135x2
145x2
155x1
165x1
175x1
185x1
190x1 (missed the power clean so I did a full clean)

Followed with stretching.

I've only got 190# at home. I guess I need more weight. All cleaned from floor. All felt good. The push-jerks were easy. The cleans sucked.

I'm slowly coming back.

As I look back at the posts, kudos to all that beat their body weight.

I should have went higher faster.
Heavier, faster, more often.

80 x 3
80 x 2
80 x 2
80 x 2
2 failed attempts at 85
85 x 1 (new personal record!)
3 failed attempts at 85
3 failed attempts at 80
1 failed attempt at 75
75 x 1
80 x 1
1 failed attempt at 80
80 x 1
80 x 1

45/55/60/65/75/80/85/90/95/100/105/110/115

I know that is more than the 9 prescribed sets but I just decided to continue until 1 rep failure. Followed with 3 intense 10 min sets of cardio (running at 8.0, elliptical at max and stepmill starting at max and decreasing as needed)

cfwu x 3
push jerk 3,2,2,2,1,1,1,1,1 reps
135 x 3
145 x 2
155 x 2
160 x 2
165 x 1
170 x 1
170 x 1
170 x 1
170 x 1
more of a push press, form improving with practice

Age 50/BW 240# (3/2/2/2/1/1/1/1/1)
95/115/115/115/125/135/135/140/145
(cleaned all set to the rack position - a first)
then sets of 10 @ 95#

I wanted to do a metcom today so I did something else.
10>1 for time of
- pull-ups
- ring dips
- 1 leg squats
time: 12:29
I will do a ME day on Tuesday.
Have fun, Johan
Kate, take care, intelligent people, like our community, don't do things like that. Rmember this site is very public.

Age: 29 Bwt: 200
Maxed out at 180 lbs
First time with push jerk

#87 Dan- Congrats!

48 yrs old 207lbs 135x3,145x2,165x2,180x2,200x1,210x1,220x1.220x1,220x1, all starting with a clean. wondering when crossfit Novato is opening

Push kerk to 155. Failed twice before I got it. Not sure how it stayed up there, but it did.

Mike Donnelly

Push Press
135x3
155x3
165x3
175x2
185x3
195x2
205x1
210 miss
Jerk
135x4
185x4
205x2 spent

WU PJ with oly bar
WU PJ with 65#
WOD
115/135/135/135/155/165/165/165/165/165

40.45.50.55.60.65.70.75.80.70kg

wu: 1 mile easy on treadmill, cfwu x 3 (ghd variety of situps), burgener o-lift wu x 2
wod: 3x55; 2x65, 75, 95; 1x115, 135, 145, 155, 175(f)-was hitting the technique pretty good, so decided to go for it. oh well

30 yo bwt = 189 @ 6-2

Wasnt sure of form so started light.

65
75
85
95
105
115
125
135 (right arm did not lock)
135 (successful)

age-40
bwt-210
3-135
2-145
2-150
2-155
1-165
1-175
1-185
1-195
1-205#

PFJP Week 7, day 2, wod 1
Crossfit: ME Press Jerk 3x95#, 2x(105,115,125),130,135,140,145,150pr
plus Pullups: 6pr,42x2,20x1 Total=110 most for one day
PFJP Week 7, day 2, wod2

BW-196
3x95
2x115
2x125
2x135
1x145
1x155
1x165
1x155
1x145

still need serious work on form
some still too push press-like
95x3
135x3
185F
135x3
155x2
155x1
135x3
155x1
165F
135x1

14:04
Mods:
swings: 15kg 6" chimney pipe section
pullups: jumping

3x155
2x175
2x175
1x175
1x195 (too heavy, barely got it)
1x175
1x175
1x175

**************************************************
115 x 3
135 x 2
145 x 2
155 x 2
165 x 1
175 x 1
185 x 1 F
185 x 1 F
135 x 3
135 x 3
135 x 3

Feel stiff in knees and elbows seem to be down too much. More a push press.

163,173,183,187,192,197,202(new PB),207(feelin' it), 212(somebody STOP ME!!).

Tried 221 for a laugh and I nearly severed my cervical vertebrae, not ready for that league just yet.

cfwu x 3, -130 on the pullups and dips
50x3, 65x2, 75x2, 85x2, 90, 95, 100, 105, 110 -- more push than jerk at the end.

Only got 105 today, was a bit tired. Did a group workout in the park this morning, as well as getting my first muscle up, on a bar no less!

This is 2nd time with this exercise...still don't quite get it--even from videos. Is there any difference in difficultly in executing from front or back in doing the jerk? I have a hard time making a painless transition from the front postion to a drive/push since my hands are beyond shoulder width--also seems the back position keeps you in proper alignment all the way through.

So I'd say my push jerks were closer to push-presses with a slight dip. No spotter or side mirrors so I have no idea what kind of alignment my bar was to my spine....

BW 190
115(3)/135(2)/135(2)/145(2)/155/165/175/185/190(fx2)
Everything above 155 would be pr, but due to what were probably form DQs, I'm not calling them....

115
125
135
145
165
175
185
190

26yo 200lbs

small walking warm up

95x3
115x2
135x2
155x2
185/205(f)/185/185/185

failure and overall weak showing due to jammed thumb and strained bicep (rugby injuries)

Okay tired of "Analysis Paralysis". Been lurking too long. Didn't have a bar so used double Kettlebell push-jerks. Thanks for the video.

35x(3)53x(2)53x(2)53x(2)70x(1)too heavy/53x(1)/
53x(1)53x(1)53x(1).

Started with 135lbs, moved to 145 and just didn't get my drop right - more of a push press.

Since I was looking forward to some weight I decided to front squat with weight in between each set of push jerk. The FS forced me to go deep helping me with PJ depth. The FS also made the PJ weight feel light (and thus, reduce fear of the drop).

So my sets looked like this:

PJ: 135x2 FS: 185x2
PJ: 145x2 FS: 195x2
PJ: 135x2 FS: 205x2
PJ: 135x2 FS: 225x2
PJ: 135x2 FS: 225x2
PJ: 135x2 FS: 225x2

Nice, deep drop on my push jerks after the 1st 2 sets.

On closer inspection, it appears I frigged up the exercise and didn't do an actual push jerk. Oops.

225 max - went up quick and pretty easily

psyched out on 235 failed 2x

did regular presses... bad memory.

95/105/115/125/135/145/150/155/160

155X3
175X2
175X2
185X2
185X1X5

Form started to slip as I was not fully locked out and pressing instead of dropping enough. Not fully comfortable with arms locked behind my head, but enjoyed getting the lift in

3 x 115
2 x 125
2 x 125
2 x 125
1 x 135
1 x 145 (fail)
1 x 135
1 x 135
1 x 140

3 x 40k
2 x 50k
2 x 55k
2 x 60k
1 x 65k
1 x 70k
1 x 70k
1 x 70k
1 x 70k

ultimate warmup
95 x 3
115 x 2
135 x 2
155 x 2
165
175
185
195
205 (pr)

bw 165#

135#/145#/155#/165#/185# (1-1)/195#/205#/215#(f)/185x1x2

bw 160lbs

worked up to 150. first time with this exercise, and liked it--certainly felt it.

warm up: 10 x 135 lb clean and jerks

3 x 135 lbs
2 x 155 lbs
2 x 155 lbs
2 x 165 lbs
1 x 175 lbs
1 x 185 lbs (poor form)
1 x 175 lbs
1 x 175 lbs (poor form)
1 x 165 lbs

Urbana Garage Group

5*3 Push Jerk

Karl 115/135/145/155/135
Dorie 65/75/75/85/85
Molly 55/65/65/75/65

push jerk

3 - 135
2 - 155
2 - 185
2 - 205
1 - 225
1 - 225 (f) 185
1 - 185
1 - 185
finished with jump rope and jump tucks.

Needed to go to gym for this one. Home set up didn't quite work out

Team Lakeland

1st time doing this for both of us.

Neil 5x5 @ 95

Jen 5x5 @ 45

Range - 95 to 185lbs (Failed on the last)

BW 154

95-155, last set 3x95 - out of gas

95x3
115x2
135x2
155x2
175x1
185x1
185x1
195x1 pr
200x1 pr

zac-135,145,145,155,175,175,175,185,185. mile in 8:14.
mae-65,85,95,95,105,105,110,115,115.

BW: 205

3-135
2-155
2-175
2-185
2-205
1-225
1-245
1-225
1-205
1-185

Ryan 26yo/#185

135-135-135-145-145-145-145-145

So psyched to finally back to work after the Boston Seminar. Still mesmorized by the whole experience. Coach, Lynne, Nicole, Kelly, etc. thanks for the reinvigoration. Greg, you're an absolute beast!
WOD: 3x135,2x145x3, 1x155,1x160x2,1x165,1x155

Way late entry -
Age - 47
BW - 165
95x3
135x2
155x2
165x2
175 (f)
175x1
185x1 (PR)
135x2
Form sucks because of shoulder inflexibility. Same problem as with OHSs. More muscle-up than good technique.

BW 58kg

20, 25, 27.5, 30, 32.5, 35, 37.5, 40, 45kg(F)

Gaucoin...
what'd you do then?

BW 155#
Push Jerk
95x3
105x3 (whoops)
115x2
125x2
135x1
145x1
150x1
155x1
155x1

CFWU
95-105-115-125-135-145-145-F-F

bw-145lbs

65-85-90-95-100-105-110-115-120

3x135
2x155
2x155
2x155
1x175
1x195
1x205 (pr)
1x205
1x205

CFWUx3, Burgener warmup
95-105-115-125-135-135-135-135-135
Still nursing back so stayed light.

36 YOM 192 LB's
CFWU X 3

All weights cleaned from floor. The limiting factor in this exercise is definitely the form on my cleans. I am in the need of some serious clean therapy. On the 145 I Push Jerked it easily but my clean form was so atrocious that I didn't want to train bad muscle memory by adding more weight.

95 X 3
115 X 2
125 X 2
135 X 2
140 X 1
140 X 1
145 X 1
140 X 1
140 X 1

145 is a PR!

115(3)135(2) 135(2) 145(2) 155 165 175(f) 155 135

worked up to 205..pr

bw 170lbs
32 yo

All weights cleaned from floor

95(3)105(3)115(2)120(2)pr120(2)125(1)pr125(1)125(1)130(1)pr130(1)

age: 39 bw 198
cfwu x2, 65x10, 85x10, 115x3 warmup and practice form
135x3, 155x2, 155x2, 155x2, 165x1, 175x1, 175x1, 165x1, 165x1. Form ok until 175s. dropped back down to 165 for last 2. Much better than 3 months ago. I wouldn't have even attempted this weight.

115x3/135x2/155x2/155x2/155x1/135x1/135x1/135x1/135x1

As rx'ed;
5'7"/145lbs/29yoa

95x3
115x2
125x2
135x1
145(miss)
135x1
140x1
140x1

Form started to suffer around the 135/140 reps. Not sure if I have the whole DIP/DRIVE/DIP completely down, more specifically the second DIP.

D-65, 75, 85, 95, 105, 115, 125, 135, 135
M-15’s, 20’s, 45, 50, 55, 60, 65, 70, 70

Age: 41
BWT: 159
CFWUx3

this last
time time
----- -----
3x135 3x95
2x145 3x115
2x145 2x135
2x145 2x145
2x155
1x175 1x165
1x185(f) 1x175 PR!
1x185(f) 1x185 (f)
1x185(f) 1x165
1x155 1x165

can't seem to break that 185# barrier.

95,115,135,145,155,160,165,170,175

30 yrs old
185lbs

95 x 3
115 x 3
125 x 2
135 x 2
135 X 1
135 x 1
145 x 1
145 x 1
145 x 1
155 x 1

120x3
125x2
130x2
135x2
140x1
145x1
150x1
170xf (pressed out at top)
170xf (pressed out at top)
165x1

I've counted press outs at the top as legit in past workouts, but I now understand that's not how it's supposed to be done. 170: I can get it up, but I can't seem to get myself down, so my adjusted PR is 165.

cfwu x 3
1st time doing push jerks(ended up more like push presses on singles)
3-85
2-105
2-125
2-125(wobble on 2nd)
1-135
1-145
1-135
1-135
1-135

200BW
44yr
5.2 mi. hill run
3x135
2x145
2x150
2x155
1x160 no lockout
1x160
1x165 no lockout
1x165 no lockout

Form stunk in the beginning, but got better as I went along
95X3
145x2
135x2
135x2
145X1
145x1
150x1
150x1
155x1pb
135x1

3 x 115
2 x 135
2 x 145
2 x 145
1 x 155
1 x 165
1 x 175 (PR)
1 x 185 (Failed)
1 x 175 (Failed)
1 x 175 (Failed)
1 x 165
1 x 165

Not catching the Press in a full Dip yet...Need to work on technique! Start heavier next time!

135
145
145
145
155
165
155
155
155

12km ruck march

Push jerk in kilos:

3 x 30
2 x 35
2 x 40
2 x 45
1 x 47.5
1 x 50 (fail)
1 x 50 (fail)
1 x 50 (fail)
1 x 50 (fail)

Hello everyone!

Well I haven't had time to do many WOODs recently have been doing double BJJ classes in the evenings but I have missed these a lot and have rearranged my time now to do them again.

Matchhed PB shame couldn't better it next time:

40x3
45x2
50x2
55x2
60x1
65x1
70x1(fail)
70x1(fail)
70x1

London Crossfitter!

135x3
155x2
155x2
155x2
165x1
165x1
165x1
165x1
170x1

Did this on 10/12/06
bw 228
500m row - 156,157
CFWU x2
3/95
2/115
2/135
2/135
1/145
1/145
1/145
1/145
1/145
had some wrist pain.
thanks!

135 x 3
155 x 2
175 x 2
185 x 2
205 x fail
205 x 1
215 x fail
215 x fail
210 x fail
A lot of failure today, last workout Pr'd at 215 was hoping to break that today but didn't have it in me. Left shoulder was also bothering me, although I don't know why- maybe just slept on it wrong- finished workout with dumbell walks up and down hill w/ 50lbs

BWT 250
185# max (after 9 rounds or PUs)...no rack and not strong enough to clean the weights each time....soooo seated mil press

In kg - 45 x 3; 50, 55 & 61 x 2; 65, 70, 75, 77, 79.5 x 1. Up to 65 they were more or less push jerks. After that more like push presses. Was able to clean but not press the last one.

BWT 175

135 x 3
155 x 2
175 x 2
185 x 2
205 missed lock-out by 2 inches
205
210 miss
195 ez
200
207.5 (pr) ez (thought it was 210, but only had a 2.5 plate on one side)
210 miss, felt so heavy
185
135 x 5

So much seems to be in the rack and addressing the bar.

95# x 3
115# x 2
135# x 2
145# x 2
155# x 1
165# x 1
135# x 3
135# x 3
135# x 3

First time with a lot of these Oly lifts and I don't feel too comfortable going too heavy without a spotter. Probably could have gone to 175#. Maybe next time!