The setup in that picture looks awesome! Where is that?

Cleans tomorrow will be fun, nice break from this week's hell.

It looks like San Diego

Sweeeeet, this is the kinda WOD where I can get JACKED UP on coffee and go loco on the weights. I'm pumped.

I wanna play!

Hey thats the Buds compound(Navy Seals) a place of lots of pain for me and some good guys

Pierre, I hope it is good news

That rope climb setup is awesome...oh for some gear like that at our local CF-friendly park. :o)

I'll be leaving this WOD until the morn.

Coronado Bay, California

USNS

Generally I'm a bad news kind of guy, just messin check your email!

Go Marines!

I only tease because I am small and insecure!

And I also find myself excessively funny... Hey if you can't make yourself laugh, nobody can!

PLHS baby!

Burgener W/U
2x95 lbs.
2x115
2x125
2x135
1x145
1x155(F)
1x155(f)

I can't even bend my legs. Murph... Steroid Fran... And then maxing out on this. Hmmm.

40Kg,50,50,50,50,60(form not so good), 55,55,55Kg.
Concentrating on form.

133,153,177,187,197,202,207(f)
bwt-163
192 last time, form getting better, CNS still little off so decresed sets

just used DBs..maxed out @ not too much

yeah, this is probably not going to be a record setting day.

nice rope rig, how high??

wish me luck.....going for 195 today!

bw=161

- does anyone use lifting gloves for their cleans and snatches..etc? does it help? I always feel like I could do more weight than i do, but invariably lose my grip on the bar or open up a callus. I really dont work on grip pressure much now that im done w/ baseball for good...

95,145,165,185,195,205(F),205,215(F),215(F),145x5x3

In kgs.

10/10/20/20/30/30/30/35/35/40

Will do this tomorrow. Going after the "Fran on steroids" from ystd after work.

matty b #20: Most here will tell you not to use gloves, to do the exercises in their most pure form since you may not have gloves to wear if you need to lift something in real life. Having said that, I DO use gloves for most exercises that require lifting or a bar, but not for pull-ups. I work with my hands and the little extra padding and the protection gives me a little more comfort and psychological comfort. The quality of my kids' diet depends on the health of my hands. In the end it's your call; I probably wouldn't use them if my circumstances were different.

Good luck.

team campbell:
wu: 1 mile on treadmill, cfwu x 1 (plus pushups), practice hsc w/broomstick
wod:
mfbunch: 45, 65, 75, 85, 95, 105, 115, 125 (lost balance and wound up on my backside so needed two attempts), 135, 145 (155 in may but much better form this time)
joeyd: same until 145, failed 2 attempts
finish w/standing long jumps x 8, joeyd jumps farther

It's common for grip to fail before trap or shoulder strength. Using wrist straps that wrap around the bar will give you good gains, but don't cinch them too tight cuz it can put some awkward strains on the carpals when the bar is racked on the front delts.

135,155,165,175f,175,175f,175,175,155,155
Catches on all but 175's in squat position. Caught 175's upright. Having a hard time getting under the heavier weights. Any suggestions?

From what I have gathered around here hand straps are generally frowned upon. The theory goes that if grip strength keeps you from going to higher weights, work on your grip strength dont use a crutch.

#20, I don't use gloves because a hard hand helps me out in frisbee and Parkour. As far as breaking a callous; OUCH!! I would recommend filling or Dremelling them down. Doing this hardens the hand and makes them very much less likely to break open.

Ok, ok, ok, come on people, NO GLOVES! Unless you are a hand model there is no reason to have gloves. You lose tactile sensations with the bar plus it changes the thickness of your grip. I couldn't fathom using gloves for something as technically challenging as the clean, you gotta get down and dirty for this one. And STRAPS?!?? This is Crossfit so you know you should only be as strong as your weakest link, work on the grip strength with towel pull ups or rope climbs. If you use straps and put too much on the bar you could screw up your neck or shoulders so don't use 'em. Plus what happens if you have to dump the weight? You go wherever the bar goes.

#23 "The quality of my kids' diet depends on the health of my hands." Uhhhhhhh, what? Do you not have access to such creature comforts like utensils or even say soap and water? I'm lost here.

45/45/45/45/45/45/45/45/45/45

Just getting back into this after about 6 weeks off. Just working on form (which was going pretty well!) with a light weight.

Hello,

A quick question for all of you. Do you catch the bar in the full squat position, or do you catch it as you are lowering into the full squat? (but not catch it high then lower it.) Because I find myself catching the bar a little higher than my full squat position and the momentum of the bar' descent drives me into the full squat. Should I focus on catching it lower?

Anthony

95x5,105x5,115x5,125x3,135x3,145x1,155x1,165x1(started losing form),155x1,155x1
wow do people look at you funny when doing these workouts.

#29 gaucoin: He's a surgeon. Surgeons don't screw around with their hands, ever. That's a man's livelihood you're talking about.

bw 165

155 x 1 x 7
160 x 1 x 3

Does anyone know any good stretches or exercises to increase the flexibility in my arms/hands so that I can do front squats better (other than just doing them a lot, I'm already doing that).

#32 yes, especially since by the end of any crossfit workout i'm sweating/grunting/panting/falling-over/lying prone on my back trying to recover.

Practiced form around 95-115lbs. Couldn't find a rythym and didn't feel like tearing my hands up even more after yesterdays pullups.

135x1x10

55 x 2
65
75 x 2
95 x 2
105 x 3

getting better at these, now that I have more plates (5 and 10 #s)

# 35

Stand in front of a squat rack with a bar on the rack. Put some plates on the bar and make it heavy enough that the bar does not move. Now, get underneath the bar like you were going to do a front squat. But what you want to now do is, keep the bar stationary and try and lift your elbows as high as possible and hold it there. Better still, ask someone else to help extend your elbows. This helps in keeping the elbows pointed while doing a front squat and while doing squat cleans.

The other person asking about grip, use chalk.

Hope it helps

CrossFit Oakland

Tim R.

135 (PR)

As I am new to CF I just wanted to confirm that this is ten sets of singles. Also in reading the FAQ's they state that when doing singles and no weight is specified you are attempting to do the maximum that you can. However, when I read the posts I see that many are starting lighter and working up to a higher weight. Are you supposed to do max on each rep or is there some progression that should be followed???

Thanks!!

Anthony-

Yes, I also catch the weight on the way down to full squat position and think its because I'm too darn slow. And yes, we should focus on jumping to full extension and then quickly pulling down under the bar to full squat depth. That's been my focus as well. Of course, others may provide more detailed coaching in the message board. Good luck.

-K

3rd day back after virus and "pull up elbow"
tried to concentrate on form...this was harder from straight clean--less momentum!
135/135/135/145/145-f, 145/145/155/155-f, f,155/155/155-f, 155

And got a nice blister to boot!

M/165/5'7"

45/65/85/95/100/105/115/125/115/115

QA4, Afghanistan

55,60,65,70,75,75,75,80,80(f),65,65

HSC&J 95#, 115, 135, 145 pr, HSC 155 pr, 5x135

M/40yrs/195lbs/5'10"

95,115,125,125,125,125,125,125,125,125

I am new to crossfit and this was the first time I ever did a hang squat clean (Hang Squat Clean Virgin). It was fun to learn a new excercise and I took it very easy. The entire ten lifts took me about 7 min. Next time I'll rest more and increase the weight quite a bit.

Thanks Coach,

Billy

# 29 gaucoin: "The quality of my kids diet depends on the health of my hands." Just being cute. More to the point, the results of my work (where one millimeter is a pretty large distance) depend on the health of my hands. I can actually see a difference under the microscope if I have exercised upper body the day before, and that's why I generally take a rest day or just run on Mondays and Wednesdays. Gloves are a pain in the butt and I tried above to say that I wouldn't use them given different circumstances.

Tim T #33 Thanks!

D.

Undersea Medical Officer Class 94
Graduating next Friday

FIGHT GONE BAD!
Cross-Paul 353
Seal Team Kirk 342
Bobby Love 267
Reconifer 259

Plus, to REALLY be paleo, shouldn't we be eating with our hands anyway?! ;=)

worked up to 125# then dropped to 120 for the last two sets. First time doing the exercise so the first few sets were very light. Hit the bag for a little while afterwards as usual.

Is it also paleo-correct to bite your nails at a scary movie?

WU (row, Burgener, situps, hipext, pullups, muscleups, dips),
5x1x135 to warm up, concentrated on not pulling with the arms.

Tim: 205, 215, 225(f), 225(f), 225, 230(f), 230(f), 230(PR), 235(f), 235(f)...

Caught the 230 in a proper front squat -- big step for me. All weights in pounds. (~105kg w/collars, PR for full squat clean.)

Finished with a bunch of high pulls: 255x5, 275x3, weighted GHD hip extensions & skin-the-cats to traction my spine a bit.

65,75,85,95,105,105,110,115,120f,120f

Bingo and Tim T, gotcha.

BW 205

First time doing ME HSCs, didn't know what to expect.

95, 115, 135, 145, 155, 160, 165, 170, 175(F), 155, 165(F), 155

On each failure, I somehow managed to run the bar into my upper abdomen, right below my pectorals, resulting in almost losing the weight. Any ideas what I may be doing wrong? I dropped it down to work on form after the failures. Thought grip was going to be an issue for some reason, but used the hook grip and I have to say I'm a big fan!

What is a respectable amount in terms of percentage of body weight for this lift, i.e. 1x BW, etc.? If I was to follow a 5x5 of 3x7 rep scheme to try to work on improving, what percentage of my max should I use? Thanks all!

39, 195

A. cfwu x3 all 15

B. 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 175x1, 185x1, 195x1 (all 1 minute on the clock)

C. 100m sprint x 10 q 1 min.
50m sprint x 6 q 1 min.

D. Tabata on Airdyne bike x2

The dude above was correct,USNSWC, Coronado. My son is Team V, you should see their indoor facility; one whole section dedicated to cross-fit. Awesome!!! The ropes look fun but try doing them in wet, sandy and cold BDU's!!!

bwt 225, age 38

cfwu x3
hsc 95# x5

115#,135#,135#,155#,155#,165#,165#f,135#,135#,135#

felt great! could have done more but I ripped a callous yesterday and I was losing my grip. I thought I was grinding them down enough but maybe not.

Had to run a PFT instead.
20 pullups, 100 sits, 23:50 (sh*t! but a brutal cold, windy morning on the water. At least a 25 knot wind for the run.)
Oh, well.

33m/178#/69"/CFT795
CFWUx2
PSCs
Went light to focus on form since these are definitely not my strongest suit.
5x95,115,125,2x135,5x115

HSC

45-45-57-57-60-57-57-57-57-57#s

60# is a PR. Last PR was 55#

#56

You are probably failing to drop under the bar, and instead trying to pull it up with your arms, which as you are finding out, is not possible with significant weight.

Intermediate .75 bw power clean
Advanced 1x bw clean
Elite 1.5 x bw clean

110/110/120/120/135/135/145/145/150/150

Maximus -- I don't believe that a bodyweight clean is advanced -- do you? Really, everyone who uses proper form should be able to pull it off with a little practice. As milestones go, I would suggest that it's a little easier than a muscle-up, in fact. So, do you consider a muscle-up 'advanced'? I guess that informs the labeling and whether you apply it as such.

150% of bodyweight is certainly a bit more interesting. That implies that you ought to be snatching 120% of your bodyweight, which I view as far more challenging (given that it is a much more technical lift). Then you are getting up towards the lower end of competition range (local and state meets, obviously not national or world class) and have developed some serious explosive power along with the skill and focus to apply it productively. For superheavies, even snatching bodyweight can be a milestone -- of course that means snatching 150kg in many cases...

Which makes me wonder -- will Coach ever assign a WOD that consists of max effort snatches, or even just bring back Isabel? That would push a lot of people to the limit, I suppose.

Working on form...
in #'s : 121,131,131,136,136,131,131,126,126,126

age 39
BW 175
95,105,115,125,135,145(f),145,145(F)
PR is 155, but I am failing to get under the bar (slow/chicken). I think I am pulling high enough, but just not catching the bar at the bottom. I will continue "greasing the groove" with lighter weight and higer reps. Finished up w/ medicine ball wheel and handstand practice. Lots of good info from Dan John's website (dude is an animal). Just got to put into practice.

M/41/180
cfwux3 @ 10 per
100,110,120,130,140,145(f),145(f),140,145,150(f),150(PR)

First time on this WOD. Did one more than rx'd but knew I could 150 if I just got down under it fast enough. Concentration paid off.

95,105,115,115,125,125,130,135,135(fail),135
BW = 170

163,168,173,177,182,187,192(PB!),197(f),197!,202(f). Lots of rest between sets listening to some sweeeeet tunage. Good for the motivation and spirits.

What a great workout, I felt really upbeat and positive today (again, thank you coffee) but it would be nice to have someone evaluating my form as the weight gets 'heavy'. All the same, the cleans felt better this WOD which may have been due, in part, to a long and deliberate warm-up!!!

Will do some 5 sets of 5 reps of the same for practice.

*A side note to J Lomond: Have an awesome wedding, I wish I could be there. I love you MAN!!*

HOOYAH- A world of pain is dealt out over by those ropes, and those rope can suck if they make you get wet and sandy lol

45, 75, 95, 105, 135, 135 C&J, 155, 165, 185(f- grip), 185(f)

need to focus on form more

GO Greg Amundson and Josh Everett!!!

I can confirm it was coronado on the beach @ the bud/s compound. I was there. I was in a 4 man team with Reconnaissance marines and navy Reconnaissance corpsman. The work out was 100 dips, 8 rope climbs and a 1/2 mile run in soft sand for 3 rounds as a team event. It was outstanding. Thanks to the folks @ crossfit for a great time.

BW/183 AGE 35

155-185-205-225-235

10 squat cleans 185# from floor 1:28

55, 65, 75, 85, 95, 105(f), 95, 95, 95, 95

Age 34
BW 145#

115, 125, 130, 135, 140, 145, 150, 155, 160, 155

CFWU + bergener warmup x 3
Bwt 178 27yom
135
135
155
165
185
190
195
200
205
205

35,45,55,65,70 (failed), stayed at 65 (right shoulder still sore - i think i could do more weight but i am not confident in the shoulder).

45
95
105
115
125
135
145
155
165 pr
175 pr

I like these better from the floor. Front squat wasn't there today, most of these were power cleans.

Jump Rope: 3 x 50 singles
CFWU: 3 x 6 reps

HSC: 135, 175, 205, 235(f), 6 sets x 205

Mobility and stretch

Possibly could have done more if I didn't train outside in 10 degree F weather. Next time...

bw 70kg

wu : row 2 min; cfwu x1

20,20,40,40,45,45,50(f),45,45 kg

feel that the warmup was mistake as the row and pullups took some of my strength out. Next time just will do b. warmup and ligthweight cleans.

Did yesterday's craziness...took me about 25 mins; also did CFWU x 3.

Battling a cold today.

I was wondering about BJ Penn. I heard that he uses this site for his training programs,but I just read that he got beat up in his last fight because he was out of shape. Is he ones that just looks at the WOD and then grabs a donut? Thinking of donuts,does anyone know the body count of bad guys that we have killed in Iraq? The only number that I see in the "Liberal Media" is the number of civilians killed.

M/22/159

115,125,135,145,155,165,175,185,195(F),185

bergener warmup x 2
95 to get the feel
115
135
145
155
165 fail!?!
155
165
175
175
185 bad form

5 X 10reps OHS with Oly bar to practice form, played with different width towel pull ups, and abs

M/26/180
95
115
115
125
135
135
155
165
175(F)
175(F)

Friday 061208
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
First time with this one, form not too good at 95 lbs so backed off. Need to work on squat and getting under the bar.
45lbs – 45 – 65 – 65 – 95 – 95 – 75 – 75 – 75 – 75 – 75 – 75

45-55-65-75-85-95-105-115-125-135 full squat till 135 lower back better but slight twinge lower right

Travis bwt 245
95/105/115/125/135/145/155/160/165/170
was injured last time I did this, last three sets I had a little trouble standing up. I'd hit about parallel and stop for a second or two.

Rob bwt 225
95/105/115/125/135/145/155/165/175(f)/135

I haven't even attempted the rope climb yet as I am still in training. I did however do a 16 "tabata squats" for a warm up, which was an improvement for me followed by a full "helen" which has left me walking rather funny today. I've only been doing CrossFit for about six weeks and am proud to be going "balls to the walls" these days, leaving nothing in the tank.

28 y/o 170 lb 5’10” approx 12% bf
Warm up 3 rounds of 15 squats, L-sit, 5 ring dips, Bergener warm up, 10 back extensions. Hang Squat Clean 45lbs x 5

Hang Squat Clean
65lbs x 1
75lbs x 1
85lbs x 1
95lbs x 1
105lbs x 1
115lbs x 1-1-1-1-1

2 minutes rest per set. All squats a2a.
Compared to 060531 45lbs 1,1,1,1 55lbs 1,1 65lbs 1,1,1,1,1,1

Did ystd WOD, details posted there
17:55
Cleans tomorrow.

gaucoin #70: PB x 2...Nice!

95,95,115,115,135,135,155,155,175,185

Executed the WoD as follows:
1 rep each X 95, 115, 135, 135, 135, 135, 135, 135, 140, 140, 145.
-Attemplted to do "Murph WoD also, but manageed to fall on my buttocks/back/head on a kipping pull-up and had to abort any further work and the workout.
-Accident repot filed in corporate gym, recovery in process from near concussion. Not smart today.

bw:198 age: 36 warm up: 15:00 min of jump rope

95
115
135
135
135
125
115
95
115
135

It's all about form
Age - 47
BW - 165
95
115
125
135
145
155
156
175(pr)
180(pr)
135(ego check)

oops - should be "165" not 156 on 7th rep

#65 Tim T.

The "advanced" and "elite" labels are from a list of performance standards developed by CrossFit North, which has been modified by CrossFit Oakland:

http://tinyurl.com/y668el

advanced snatch is 1x bw
elite snatch is 1.25x bw

advanced muscle-up is 10 for men, 1 for women
Elite muscle-up is 15 for men, 10 for women

This is a work in progress and we appreciate all input.

95/95/115/115/135/135/135/145/155/165

As rx'd:
140
150
160
170
180
190
200
210
220-fail
210
210-fail
190

Did yesterdays WOD as rx: 17:04

45
95
100
105
115
125
130
135
140
145

115
125
125
125
135
135
135
125
125
125

I also did 4x50 dumbell bench, 4x90 rows, lower back w/ 35lb, crunch machine with 40.

I feel like I would benefit from some additional strength training on the days when the WOD isn't so intense. Anybody have any thoughts on additional strength training?

Full Hang Squat Cleans
115
125
135
145
155
165
175
185
195
205
Last one was rough. Knee really bothering me, moving very slow under the bar.
Still need practice.

bw 165#

111
133
155
175
185
195
205
215
225
235(pr)
245(pr)

felt really good...no misses today on any sets.

those rope towers look a bit bigger than the ones back in 215. good luck boys.
1 mi run
180
180
180
180
180
180
180
180
180
180
legs flet good!

135/155/175/185/190/190/155/155/135/135

105, 110, 115, 120, 125, 130, 135, 140, 145, 150

I was humbled yesterday to realize my bar is only 33 lbs and not 44 lbs. as advertised on the packaging. I guess I'll just have to work harder but it makes me appreciate the CrossFit community that much more.

65, 135, 145, 155, 165, 170, 175, 180f, 155X1X5
This is the first time I've done cleans (at least heavy cleans) from the hang and found them much harder then regular cleans. Is this typical or is it just that I'm not as familiar with the form?

bw 175
19 yo

125/135/135/145/145/155/165/165(pr)/175(pr)/175

85
95
105
115
125
135
145
155
165
135

BW 190

As Rx'd:

135-145-155-165-175-185-200-210-215-225

Age: 27
BWT: 136

These are a bit new to me but I think I had some descent form.

135
145
155
155
165
165
175
175
175
180

I failed on an attempt at 175 and 180 but gave it another try and got it. I don't think I was dropping under the bar fast enough

47 YOM; BW 205 #

95/95/95/105/105/135/145/155/165/165

Are you supposed to do max on each rep or is there some progression that should be followed???

#20 - of you read this deep. I like taping the thumbs, and chalking. Great for cleans. Heavy deaddies you will likely tear every bit of your hand to your fingers with chalk.

#20 - of you read this deep. I like taping the thumbs, and chalking. Great for cleans. Heavy deaddies you will likely tear every bit of your hand to your fingers with chalk.

#118 DrEric:

Here is the way to not tear up your hands on heavy deadlifts, via Coach Rip:

Start with the bar where it will end up anyway, which is NOT the palm, but rather the crease between the end of the palm and the beginning of the fingers. I have no more DL problems with ripped hands since I started doing this. Otherwise, the bar rolls over, flattens out and rips open your calluses! Yowch!

BW 165
115/115/125/125/135/145/155(new PR)/165(new PR) 175(failed x 2)/165/170(stumbled forward a little but saved it). Maxed @ 25# more than last time.

M/195/72
CFWUx2
95x5, 115x3
135, 135, 155, 155, 175, 175, 195 (f)
175, 155, 155

I really wanted to get to this today, but have completely run out of time, so I'll have to catch up with it tomorrow.

Kate

thanks maximus, will try next time.

HSC

135, 155, 175, 185, 195, 205, 215, 225 (f), 185, 185

95
115
115
135
135
145
155
155
155
155

I need to work on my landing as it seems that I may be going a but wide. Also, if I had bumpers I would feel better about going heavy. I am scared to ditch iron weights in my gym.

BW 70kg
50kg 1
60kg 1
65kg 1
70kg 1,1,1,1,1
60kg 1,1
2min between attempts

65,95,105,115,120,125,130(f),115,115,120. Had trouble getting under the bar as the loads went up, and it became a power clean with a front squat. Finished w/ 10x65 for some form. Not a happy camper. BW:177, YOA:58

65
95
105
115
125
135 (f)
135
140 (f)
140 (f)

this is a long one

First - Never ever gonna talk to anyone during my workout (especially if they think a clean is a deadlift) EVER, ruined my goal

Second - Callus on right middle finger was pretty much an open wound, resorted to a towel for both hands on last 3 weights

Third - 200 was my goal
115 x3
135 x2
155 x2
175 x1
190 x1 added 15 lbs by accident
195 x1 - failed
190 x1 with equal weights this time
195 x1
200 x2 kinda - Semi-successful attempts got it to bottom positon TWICE, not under control tho, so I swung out for safety

easily could have done 200 if i wasn't messing around so much, don't know what i was thinking..
"DON'T FORGET TO JUMP!!!" that is for future me.

tried to punish myself with a 2k run(greasing the groove) turned out to not be so punishing
9:47
4:40/km most of the way

43yom/72"/185
clean and PP
135x3
155x3
175x2
195x1,1,1,1,1

bwt ~114
85/85/90/95/100/105/105/110/115 miss/115

110 and 115 are PRs. The 115 was not pretty; more of a power clean ridden down to full squat, but since it's been a huge stumbling block, I will take it.

First time I have Hang squat cleaned. 10th Crossfit workout. 46 yo 215 lbs.

135, 155, 165 175 185 195F 185x1x1x1x1

M/20/168
135x3x1,155x6x1,135x1x1

Thank you for the "rest" day compared to the others this week.. Sweet!!

UrbanGuy

~~~~~~
CF68
~~~~~~

bwt 201
CF warmup
.25 mile jog
warmup x 5 with olympic bar
2 x 65
2 x 75
1 x 85
5 x 115

First time doing this, second week of CF. Was fun to learn. It tickles a little bit when you miss the clean and drop that olympic bar across your thighs with everyone looking at you. Other than that it's a pure joy.

45 y/o bwt 158
111,116,121,131,133,143,148,150(f),150(f)
lack of power for the clean. Could be due to fatigue from yesterday coupled with working from 5am-6:30pm before starting this one.
results or excuses!!

bw: 186

As rx'd: 95, 105, 115, 125, 135, 145, 155, 165, 175, 185

cfwux3rds 10reps of squats,dips,situps,back ext, pushups, pullups (8 kip/2 l-pu)

bwt 240 age 31
125x1/145x1/155x1/165x1/185x1(failed)/185x1/195x1/205x1(failed)/205x1(failed)/205x1(failed)/205x1
135x3x2 for form
first 3 attempts at 205 wasn't really getting any dip to start not sure if this was cheating cause of the depth of last dip (need to work on form)

New to this exercise.

BW: 180#

135/95/95/105/105/110/125/125/125/130

6 hours later... my traps (of all things!) are sore.

Oh, I almost forgot:

For the first time ever, I get to write...

"as Rx'd"

There.

WU
HCS w/ oly bar x 10
HCS 65# x 5
HCS 95# x 3
WOD
135/155/165/135/145/155/155/155/155/155

BP 225 x 3
225 x 3
225 x 3
225 x 3

115x5, 135x5; Squat clean form still a work in progress.

275/295/300/305/315/320(f)/325

age-40
bwt-215#
1x135
1x155
1x185
1x205
1x205
1x205
1x205
1x205
1x225
1x225
not all were squat cleans. most were hang power cleans.

CFWUx3

BW 125

55/60/65/70/75/80/85PR/90f/75/75/75

Couldn't seem to get under the 90 at all. Adding only five at a time seemed to make me able to actually do this, when my previous PR was 75 and I often have trouble with multiple reps of 65. I am trying to work up to 95 (3/4BW) but really wasn't there today. Almost stuck a 1/2BW snatch, but not yet...realized I need to GTG much more with snatches if I can ever expect to do them well. Also need a coach, but confirmed with a fellow gym goer (also football and ski coach) that there really aren't any on the east side here. Anyhow...happy, and relatively rested, so ready for whatever tomorrow brings.

#139, great feeling to write as rx'd
feeling it in the traps is good that means you got the right shrug along with the jump

95# as rx'd

135, 155, 165, 175, 185, 185 fail, 185 fail, 185, 190, 195 fail. Caught the bar on my throat on one of my heavier lifts- ouch.

#142 Johnny, awesome! I Got the same number just a different order :)

95,115,115,125,125f,115,95,95,95,95
need to work on my technique w/ light wieght

60, BWT 280. Felt like the timing was a little off--when I looked at the slide show later, I verified it. The squat was a little late--almost a power clean and a squat. Trouble getting under the bar; barely made it to parallel. Also need to involve the traps/shrug more.
2x90, 2x100, 2x110, 4x120 (almost lost balance on the second one, because I wasn't low enough).
Need a lot of work on the hang squat clean. Once I get the form, I can handle more weight.

145, 155, 165, 165, 185 (fail at 3 attempts), 185 (still failing at 3 tries), 165, 165, 165, 165

Just could not get down under the bar at 185, lost balance etc. all sorts of problems, 165 was a snap, and don't have the weights to make 175.

95,95,115,135,145,145,145,145(failed),135,135

trouble getting under the bar quick enough on the last few.

HELP! I can't seem to get under the bar after 95. Up to that weight it feels OK, I catch low and ride to full squat. Above 95, i'm not even close to squatting. I weigh 175, so I should be a lot better than 95. Any recommendations on what I should work on?

Jen: 55/65/65/65/75/75/80/80/75/75

Paul: 95/105/115/115/125/135/135/135/135/135

31/ 185

135/155/175(f)/155/165/175(f)/165/165/175(f)/175(f)/175(finally)

I knew I could get 175 and probably even 185, just had to commit to getting underneath it all the way. Go for 185 next time. 175 felt light once I did it.

Johnny is my hero.

Another hero: Otis Brown, 5'1", 126lbs - DL 407lbs
This kid (20 years old) just did this recently.

CFWU
135, 165, 165, 185, 185,
195, 195, 205, 205, 225, 225

Finished with some standing presses
110x10, 100x10, 90x10, 80x10, 70x10

Did some grip work
Also found that standing on a Gravitron allows you to do static (no kip) bar muscle-ups at less than body weight. It helped to learn the right motion of the upper body without the problems with actual weight. I feel stupid for not trying this before. So I worked those for a few reps. Then I went out and did a couple real bar muscle-ups on a pull up bar. These are a lot easier to me than ring muscle-ups.

Back on the wagon after two weeks off for having a baby. Finished with 205 today and felt solid.

44, 5'11", 201lbs
115,115,125,125,135,135,145,145f,145,155f
technique slowly getting better; could do more with with power cleans but making myself drop into a full squat as i catch the bar

warm-up x 15

115, 115, 135, 135, 135, 135, 155, 155, 185 Fail, 155

then messed around with cleans, overhead squats, and shoulder presses.

Age 51/BW 240#
Hit after thruster/pullup WOD, I'll never learn. 95/95/95/95/95/105/105/105/120/120, but focused on squatting under the weight (this actually felt good).

Hey-

WOD 215lb PR

-K

32/230

135-145-155-165-165-165-165-165-165-165

CFWUx3
BW 234

Started with 95 and ended with 185lbs. Threw in some pushups and flutter kicks in between sets. Felt good to throw some weight around again...

Thanks, Coach!

-Dennis

lower back has been a bit rough since doing Murph in wrestling shoes (running, ugh)...

Did 5 sets of 5 at 95 lbs. Followed it up with some KTE and planch practice.

115-125-135-135-135-135-145-145-150-155

115
115
95
115
125 failed
115
95
95
Dropped weight to work on form

lil pipe
95/95/105/115/125/125/135(f)/125/125/125
pretty pissed about performance...couldnt get the form down and mentally wasn't ready to get under the weight

M/6'/44/250
Really poor performance...i guess i need some coaching. did a power clean before each rep (tryin to get my mind right)...SO
Hang Squat - 175
Power - 205

bar too far away in squat position. will work on catch.

One good method of getting the clean down is to start from high to low. This means you work on the high pull starting from the scooped position, poised for the jump, execute the jump, and shrug, flaring the elbows out to the side, parallel with the axis of the bar, pulling the bar *straight* up. Any weight you can pull to the nipple line, you can clean at 1/4 to 1/2 front squat. Once you're comfy with that it's just a small step to rotate your wrists and pull yourself down into a partial front squat catching bar on the shoulders, at lightning fast speed. Next step would be practicng the high pull from the hang position, which is bar just below or at knee level, execute the double knee bend, jump and shrug. Then progress from there to an actual hang clean.

65, 85, 95, 95, 105, 105, 110, 115, 120, 125
5'4 145#
still working on the form

95/105/115/125/135/155/165/175/185/195/205/215(f)
Should have started with more wieght

Jeff- Sub Shoulder Press (knee prob) 140#
Charity- Just learning Oly lifts- Clean 60#- Snatch 45#

Your Thoughts on this question:

I love doing olympic cleans (squat cleans) probably one of my favorite exercises ever made. I prefer to take the bar directly off of the ground though, from the deadlift position. I just am not a big fan of doing hang cleans or hang snatch for some reason. It just feels awkward for me. I am also 6'6" 240lb just in case that might have something to do with it. I have no problem getting under the bar but I just really like taking it off the ground instead of from the hang position. Any comments on my issue??

I suppose I will suck it up and just do the hang cleans anyway.

First time with hang squat cleans so didn't go max effort and worked on form. Probably should have gone lighter than I did:

45x10
65x5
65x5
95x2
95x2
95x2
95x2
95x2
95x2
95x4

95,105,115,125,135,145,155(fail),145,145,145

PR: 145

46/M/154/5'8"/575

Hang Cleans
75/85/95/95(hip tweak)/105(F) Retire

NOt sure what happened on the 95 but my left hip is really funky right now. What a difference going from the floor to a hang. NO momentum at all from legs, all from the pull and shrug. Form obviously needs lots of work; simply not strong enough to fake it. Hope this doesn't keep me from snatch WOD.

Somehow when I got to the gym I had front squats in my mind. Oh well, had a great lift.
155 185 205 215 225 235 235 235 225 185. Everything over 205 was a PR. Still resting shoulder from impingement problems.

215

hang squat clean
95
115
135
135
135
135
135
115

stiff leg deadlift (5x5)
185
185
185
185
205

95-95-95-105-105-105-115-115-115-125

age 17 bw 165

85/95/105/115/125/130/135/140/145/150(fail)

hurt my hand on the last one because i didn't get a very good dip but still happy with results. beat old pr by 30 lbs

DONE DEC 9

bw-198

wu
10 x 45# x backsquat,frontsquat,overheadsquat
10 x ringsdips,pullups,knees-to-elbows,goodmornings
burgener wu

wod-hang squat cleans
1x135
1x135
1x135
1x145
1x155
1x165 (power clean-couldn't get under the bar)
1x165 (more like a power clean followed by front squat)
1x155
1x155
1x155

I got 165 (with bad form)last time we did this, but with much less weight in the early sets. Overall, much more weight lifted today vs. last time. 1500 pounds lifted today vs. 1130 pounds last time.

Thanks, Coach!

MC

127 x 1
127 x 1
127 x 1
137 x 1
137 x 1
147 x 1 (failed)
147 x 1
147 x 1
157 x 1 (failed)
157 x 1 (failed)

10 sets X 1 Rep at 105ibs

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

done after yesterdays 50-30-20 rep thruster/pullup wod...
warmup/technique practice with 3 x 65, 3 x 85, 3 x 95 lb hang squat cleans, form improving, but still tending to catch too far forward, balance shifting toward toes.
w.o.: 1 rep, with 1-1.5 minutes rest
115, 135, 135, 145, 145, 150, 155, 150, 145, 135

First time with these after much reading and video watching.

155,155,155,155,155,165,165,185,185,185

Now I understand the need for bumper plates. The negatives are a killer.

M/26/170
CFWU x 3
Focusing on learning the lift
45lbs x 5 reps x 5 sets
65lbs x 5 reps x 4 sets
75lbs x 5 reps x 2 sets
95lbs x 5 reps x 3 sets
115lbs x 5 reps x 3 sets
Row 2000M 9:30.6

Got up to 185 on rep 8. That's a big PR and a year goal just in time.

145lbs/29yoa

CFWU x 3 (modified - did Murph the day before)

65x1 (WU)
85x1
95x1
105x1
115x1
115x1 (sloppy)
125x1 (better)
135x1
145x1
150x1
155x1

I've done hang cleans and front squats before, but never combined like this. Pretty satisfied with my results.

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

95
105
115
125
135
145
155
165
175
185 F

BW-197
95-115-135-155-175f-155-155-155-155-135-135

Hang Squat Cleans (in kilos) – on rep each

20
25
30
35
40
45
50 (fail)
50
52.5 (fail)
52.5 (fail)

Hello everyone!

Weight in KG:

30
35
40
45
50
55
60x
60x
57.5x
57.5x

London Crossfitter!

65/75/80/85/90/95/100/100/100/100

115 X 10

bw 147#
95,95,105,115,125,125,135,135,135,145

bw 185

CFWU

125,135,135,145,154,155,165(pr),135x5

12/10/06 11:00am

bw: 68kg
age: 36

60,70,75,80,85,90,92,94,96,98kg

Missed 94 & 98, but came back and hit them!

still recovering from injury
90, 100, 105, 110, 115, 120, 120, 120, 125, 135

big pipe: best was 205

cfwu x3
85,105,115,125F,125,135F,105,115,125F,105

115,120,125,130x7 lbs

bw 193
age 29

65-95-105-115-125-135-145-155-165-175

I have to edit my #190 post, as I just checked my notes.

145lbs/29yoa

CFWU x 3 (modified - did Murph the day before)

65x1 (WU)
85x1
105x1(sloppy)
105x1(better)
115x1
125x1
135x1
145x1
150x1
155x1
165x1

I've done hang cleans and front squats before, but never combined like this. Pretty satisfied with my results.

95, 115, 135, 135, 155, 175, form deteriorating, back to 135x3 I'll keep working on these.

Back Squat 5x5 of 315

M/33/195

P.M. Workout

95
115
135
145(F)
135
135
145
145
155
160(F)

m/185/27
95,135,135,135,145,155,135,135, 135, 135

115/115/135/135/145/145/155/155(f)/155/155

M/20/174

135
155
175
175
175
175
185
190
190
200 (f)
200 (f)
200

CFWUx3
Burgener warmup
5x45 warmup
95-115-135-135-145-145-155-155-160(fail)-155-160
no warmdown (my form was much better this time - very deep squat, so didn't feel compelled to practice form with lighter weight). Also needed to rush home to cook kids some pizza :)

Semi Rest week complete

500Row 1:53.9 @19 SPM damper #6

ME Hang Power Clean:
135x3, 135x3, 185x3
225x1
235x1
245x1
255x1
265x1
275x1 PR
285F
285x1 PR!!
295F
295F
225x3

Pretty happy with the 285 PR(+20#).

ok so I posted comment #173

Did this workout today... got pretty behind from my weekend. So today was the first time I ever actually did heavy hang cleans olympic style. I can definately see where the big difference is in the hang clean vs the regular clean from the floor (my preferance). Definately a lot less momentum so you need to be that much more explosive off the dip. I got up to 220#, maybe could have gone a little bit higher 230 or so, But much tougher than regular cleans from the floor which I can get up and over 250# with.

Anyway good to try new things. Love cossfit

BW 240
age 23
as Rx: 185, 195, 195, 205 dropped, 205, 215, 215, 220, 220, 220

Extra
Practiced my split jerks and push jerks with light weight. Only 135 for about 6 sets of 3 reps for each. Always practicing the hand positions and flexability

95, 95, 100, 105, 105, 110, 115, 115(f), 115(f), 115(f), 95, 95, 95

Yeah!!! I am finally in a crossfit picture. To bad I wasn't doing anything at the time. Thanks coach for the rope burn and ass whooping.... Really made Vegas that weekend a little different... I actually slept 9-10 hrs a night.

Kettlebell warmup:
1 pood 20 swings each arm, then 20 swings alternating arms with a toss in between. 10 snatch/negative press each arm x 2
10 front squats

45 x 5
115 x 1
135 x 1
155 x 1 Form pretty crummy
165 f
165 f
135 x 1 Still not happy w form
135 x 1 Still not happy w form
135 x 1 Still not happy w form
95 x 1
95 x 1 Landing too wide, not getting deep enough
95 x 1 Good!
115 x 1 Good!
125 x 1 Starting to land too wide again.

Did extras lifts trying to be critical with form and going lighter. Have tendency to cheat to a power clean on heavier weights.

Finish with 3 x 30 second tuck sits on rings, hands turned out. 30 second break in between.

135/145/155/165/175/180/185/190/195/200

PR!!

95, 115, 135, 145, 155, 165, 165, 165, 165, 165

M 34 bw 165

45 x 5 (warm up)

95 x 1
105 x 1
115 x 1
125 x 1 (more of a power clean)
125 x 1 (better form)
135 x fail
135 x REALLY fail with bar crashing down
135 x 1 (more of a power clean)
125 x 1 (footwork off)
125 x 1 (solid)

75x3
85x3
95x3
105
120
130
140
150
160
170 (old pr and feelin' good)
180!
190!
I overcame some of my lame fear of getting under the bar.

33yo 193 lbs
120,130,140,150,160,170,170,180(failed),
180(was more of a power clean),170,170

115
125
135
135
145
145
145
155 (f)
155 (f)
145

BW 57kg

20, 24.8, 27, 32, 34.8, 37, 40, 42.2, 44.4(F), 42.2kg

Better late than never.

65, 75, 85, 95, 105, 115, 125, 135, 145, 155 (pr)

I think increased comfort/flexibility in wrists allowed PR. Thanks CF.

135
185
185
205
205
215 (f)
215 (f)
205 (f)
135
135

135-135-135-155-155-175-175-185-185-195

95x3
105x2
135
155
165
175
185

warmed up with bar
warm ups with 115
135-155-175-185-195-200-205-210-185-185
no pr old pr 220- didn't want to over push it but felt good!

bw 185 age 35

135
155 (f)
135
135
145 (pr)
145
145
155 (f)
135
135

1x135
1x155
1x165
1x175 (bad form)
1x135
1x155
1x175
1x175
1x175
1x185 more of power clean than hang squat clean

Jake:
135, 185, 205, 225, 245, 255, 265, 275, 285, missed 300

Roger:
135, 185, 195, 205, 215, 225, 235, missed 245 three times

Age 40
BW 224
45,65,75,85,95,105,95,95,95,95
1st time doing these, learned something new today. Got to 105, failed to get under, I think because using too much arms and didn't get body under neath instead tried to use arms (which failed) to lift bar higher.

135
155
155
165
165
165
165
165
165
165

did this on 12/14

400m runs 148,147
6/95
135
155
175
185(f)
185(got it but had to dump it at the top - gym owner was not too happy, no bumper plates...)
3/135
3/135
3/135
3/135
3/135
thanks!

115
115
115
125
125
125
135
135
135
140

95, 115, 135, 145, 155, 155, 165, 165, 165, 165.

Did multiple sets starting at 65# and worked my way up to 125#.
I should be able to do more but I just don't have the flexibility in my wrists to rack the weight properly into a front squat position so I wind up supporting it with my arms....not good and a little bit painful.