December 29, 2006

Friday 061229

Hang power clean 3-3-3-3-3-3-3 reps

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CFWF-th.jpg

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Allen Killingsworth - CrossFit Wichita Falls

Posted by lauren at December 29, 2006 4:51 PM
Comments

so sore from 2 days ago.


militaryphotos.net

Comment #1 - Posted by: juan g. at December 28, 2006 5:06 PM

power clean, eh? interesting

Comment #2 - Posted by: Anthony from Ottawa at December 28, 2006 5:26 PM

thanx to everyone who gave me advice about doing swim team and crossfit. ive been doin most of what i can of the WOD and swimming after. some days i have to skip the WOD b/c im sooo exhausted from swimming, but ive noticed some improvement in my swimming bc im building endurance and strength. soooo thanx!!

Comment #3 - Posted by: kylie at December 28, 2006 5:48 PM

for those people concerned about my comment that the big AF get smart on Crossfit...my concern is with the bueracracy of the AF ruining the benfits...once an AFI is written or an FM...forget it...number of spotters will be dictated...safeties for the ropes. Amount of weight used...etc. Plus there will not be covered facilities...not that they are necessary, but that will further impact the quality of the training.

Essentially it will eat itself.

I say just petition for the equipment and bring your own small stuff like rings, and medicine balls...I do. I always did my oly lifts with the bar from the bench press and made no appologies about it...needed the bar.

I don't have a nice facility either at my location. I just move a lot and make plenty of noise signalling that I am the alpha in the gym. This keeps the pretty boys on the hammer strength equipment and the prissy girls on the stairmaster.

I have found that being sweaty and grunting does wonders.


Sooner or later they will get the point to put in racks, bars, and ropes.

Comment #4 - Posted by: CCTJOEY at December 28, 2006 6:06 PM

is there any way i can lower my BF% bc im doing so much already and nothings happening. im on a pretty strict diet too. any suggestions?? thanx

Comment #5 - Posted by: kylie at December 28, 2006 6:06 PM

#6 I'm pretty sure there's no good way for anyone to really answer that question over the comments section, that's a pretty varied topic, no offence intended whatsoever. Certain questions like 'how long have you been doing so much' or 'how strict is a strict diet' may be a start if you were to talk to someone with a good nutritional background.

#5, uhhhhh, what?

Comment #6 - Posted by: gaucoin at December 28, 2006 6:14 PM

Gaucoin et all...
I am furthering my point from yesterday....

sorry for the confusion.

Comment #7 - Posted by: CCTJOEY at December 28, 2006 6:20 PM

Word to JOEYCCT, the Big Blue would make life difficult if it adapted CrossFit because it would have to take responsibility for any injuries during the training. It is much safer for the USAF to endorse less dynamic forms of exercise, like treadmilling. I too would like to see a world of CrossFitting AF-ers but it realistically will not happen through AF endorsement. Lets keep asking for equipment and training with our bros and next time you're at Laughlin hopefully we'll have that climbing rope. Until then, Hurlburt's set up is something to be jealous of, sorry they're movin' you all to Cannon.

CrossFit is life. . . pain is a lovely byproduct.

Comment #8 - Posted by: "Worm" Stoker at December 28, 2006 6:58 PM

My rowing machine doesn't give me a distanced rowed only time, cadence, count and calories. Any idea on how to figure out how far 1000 meters is on my rowing machine?

Comment #9 - Posted by: Craig Nielsen at December 28, 2006 7:12 PM

So with Power Cleans, we are NOT catching the bar in a front squat, right? We ARE catching it in a higher stance correct?

Comment #10 - Posted by: Team Hybrid at December 28, 2006 7:22 PM

bwt 153

125
135
135
125
135
135
125

Comment #11 - Posted by: Steve N. at December 28, 2006 7:39 PM

Hey guys I have not posted in awhile.

Again, to anyone who is Crossfitting in Richmond Va, we will be holding a WOD THIS Saturday at 10am. It will either be in our backyard or at Byrd Park depending on the number of people who commit to coming and also to what we program for the day. Please e-mail me, or comment on our blog if you want to join us. We need to bring Crossfit to Richmond and this is the only way to start it.


Looking forward to the sweat,

Matt

www.crossfitlombardy.blogspot.com

Comment #12 - Posted by: Crossfit at Lombardy (Richmond, Va) at December 28, 2006 7:41 PM

#10
In a power clean you meet the bar where it ends up, correct you will meet the bar higher with only a partial squat.

#5 Kylie
Consider the possibility that your caloric intake is not low enough relative to your activity factor. By your comment stating a "strict diet" I assume that is not a zone which if I were you I would consider adopting.

Comment #13 - Posted by: Pierre Auge at December 28, 2006 7:52 PM

How does a person do triples of hang power cleans and keep strict form? I know this sounds ridiculous, but I'm serious.

Are people doing this from blocks or something? I'm tempted to start with body weight and go from there ... however it seems like I will just be doing singles. I'm not sure I see the benefit.

Also, if I'm going to double-up with yesterday's WOD, I suppose I best do it beforehand since I won't be able to stand, let alone clean anything, afterwards. This will be the first time I double up a WOD, but I'm feeling tubby after tonight at the climbing gym...

Comment #14 - Posted by: Tim T at December 28, 2006 8:34 PM

Word, WORM. The AF should NOT make this a mandatory event. They would kill it.

Comment #15 - Posted by: brother at December 28, 2006 9:11 PM

#9 Craig,

On the C2, I take 10-11 stroke per 100 meters. That is rowing between 26-28 strokes per minute, at a pace of 1:55/500m. If your rower allows you a full stroke (full knee flex and arms extended at the start of the stroke, to full leg extension, handle to the body, and a slight lean back, at the finish)
this should be a good approximation, if you around 6' in height.

Just get into a comfortable pace, the try and hold good form, and keep the power output steady through the workout. If your machine shows you cal/hour, that would help you keep up the effort. I've never kept track of calories on the C2, so I can't offer any more help.

Cheers

Matt

Comment #16 - Posted by: LMD_matt at December 28, 2006 9:13 PM

#14 Tim T,
1. Pick up the bar with a clean grip(from the floor or from a rack/blocks).
2. After lifting it to approximately waist level, dip and explode up, catching the weight in the rack position on your shoulders(but not in a full squat).
3. Stand up to full hip extension. Return the weight to waist level. Repeat, starting with #2.


Pretty simple. Reset the grip on the way down. Or I sometimes rest the bar on the crease of my hip to reset the hook grip. As I see it if you put is down or rest it on blocks between reps, its not a triple.

Comment #17 - Posted by: Andy Shirley at December 28, 2006 9:53 PM

#5 Kylie-
Correct me if I am wrong, but I think I remember you stating a while ago that you are 16 years old. If that is the case, don't worry so much about your body fat %. You are doing a lot of exercising, you still have growing and filling out to do. Also, you are swimming on the swim team, so your body will carry a slightly higher body fat %, just to keep warm in the water. Take it slow and the results will come.
Or post the question on the message board, like Gaucoin stated above, including your age and current body weight and fat percentage.

Kate

Comment #18 - Posted by: jknl at December 28, 2006 10:32 PM

25/120

48/52/62/62/52/52/52/52

Comment #19 - Posted by: Karen at December 29, 2006 12:39 AM

I'm gonna have to try this one again, I was a little groggy this morning and late to the gym so I did hanging power snatch... I was wondering why my weights were so low.
95
105
105
105
110
115
120

Comment #20 - Posted by: Nolan at December 29, 2006 1:29 AM

#14

Be Careful when you are tying two wods together, you don't want to risk injury.

First ever attempt at the HPC

did burgener w/u

110 all the way through needed more iron.

Comment #21 - Posted by: leon at December 29, 2006 1:39 AM

PJ/Glen Vance
135 135
155 95
155 95
155 95
165 95
165 95
155 95

Joined by Becky and Sarah for their first olympic lift session. Used the bar #45 to work on form, and rowed some 500's
Sarah 2:23
Becky 2:19

Comment #22 - Posted by: PJ NH at December 29, 2006 2:53 AM

7x3x100# HPC. Bwt 113.

Comment #23 - Posted by: Kelly Moore at December 29, 2006 3:23 AM

65*3
75*3
85*3
95*3
105*3
125*2 missed on 3rd

Comment #24 - Posted by: rpo at December 29, 2006 3:27 AM

This will be my first time to attempt HPC. What is a good starting weight. I usually deadlift and squat in the 400s. I want a weight that will be challenging but don't want to injure myself the first time out.

Thanks

Comment #25 - Posted by: jay at December 29, 2006 4:13 AM

age-40
bwt215#
3x
135
155
165
175
185
195
205#

Comment #26 - Posted by: MSR at December 29, 2006 4:28 AM

bwt 215#

3x

135
175
185
195
200-for 2
185
185

135 for 10

Comment #27 - Posted by: Chris at December 29, 2006 4:42 AM

I have not tried crossfit, but and very interested. What is 3-3-3-3-3-3-3? 7 sets of 3 reps? How much rest time between sets?

Comment #28 - Posted by: Brian at December 29, 2006 4:42 AM

Age 28
BW 175

65x3
85x3
100x3
110x3
115x3
125x2 + 2 Failed
115x3

My first HPC WOD so I'm just learning the form here. Was a fun lift.

Two lessons learned:

1. I have to remember to not try to catch the bar if the failed attempt doesn't go where I expected (thats why I spent the $$ on bumpers and mats!).

2. I noticed when I watched my vids is that I am bringing my knees together (not touching, but noticeable in) as I push off at the bottom of the exercise. Whats up with that? I'll have to be mindful of that next time...

Comment #29 - Posted by: Mike Mc at December 29, 2006 4:44 AM

Age 33
Weight 65kG all weights in KG.

3x
40
45
50
55
60
65 (x2 failed on third)
65

Comment #30 - Posted by: Ger at December 29, 2006 5:18 AM

135x3(x7)

Comment #31 - Posted by: jpf at December 29, 2006 5:25 AM

HPC-
45
55
65
65
75- barely on last rep
75- attempted 3 times on last rep, but failed to get it up
65

Form is greatly improved but still needs work.

Kate

Comment #32 - Posted by: jknl at December 29, 2006 5:27 AM

33, 205#

CFWUx3 (5 Kipping PU)

3x60k
3x60k
3x60k
3x70k
3x70k
3x70k
3x70k

Last two sets had sloppy form, pushing hips forward under bar instead of squating slightly to get under weight at the rack position.

Comment #33 - Posted by: Edinbasrah at December 29, 2006 5:36 AM

Hey-

Low hang or high hang?

-K

Comment #34 - Posted by: Kevin Rogers at December 29, 2006 6:04 AM

#28 brian
3-3-3-3-etc... means:

3 reps increase weight,

3 reps increase weight,

3 reps increase weight, and so on til completion, or no longer able to increase weight. as for the rest between each set, i usually take 90 seconds, but others on the site may advise differently.

Comment #35 - Posted by: Kris Kepler at December 29, 2006 6:06 AM

bw 165

155x3x7

Comment #36 - Posted by: paulw at December 29, 2006 6:36 AM

3x135
3x145
3x155
3x165
3x175 (F) Got bar to mid-chest, couldn't rack it.
3x160
5x5x135 for practice

3x6@235 Benchpress, 3@245

25 minutes HIIT afterwords.

Comment #37 - Posted by: JR at December 29, 2006 6:38 AM

Broken sets in the CFWU pullups from yesterday's killer workout still.

95
115
125
125 missed 3rd
115
120
120

Inflamed something in left shoulder (front) during yesterday's workout.

Ibuprofen is your friend.

Comment #38 - Posted by: Hale at December 29, 2006 6:39 AM

BW 177

135x3x2sets
175x3x5sets

Comment #39 - Posted by: Eric O at December 29, 2006 6:56 AM

age:17
bw:175
6.4
Got 120 on her three times. Personal Record. I'm happy considering i could only get 95 on it two months ago. I felt like I could go up even. Is it bad that my shoulders are sore?

Comment #40 - Posted by: sbm at December 29, 2006 7:07 AM

CFWU (+Burgener WU)

As rx'd (BW 183)

1 - 3x 40K (88#)
2 - 3x 50K (110#)
3 - 3x 50K (110#)
4 - 3x 50K (110#)
5 - 3x 60K (132#)
6 - 3x 60K (132#)
7 - 3x 60K (132#) - set broken into singles, failed every attempt to string 2 together

Was hoping to go to 70K today (which would have been a PR) but 60K proved humbling enough. As it was, I had trouble with the last set and had to break it into singles. Shoulders seemed solid though so there was some good news for me in today's WOD.

Comment #41 - Posted by: Sam_M at December 29, 2006 7:12 AM

Male/28yo/162#/5'7"

45x10,65x10,85x6,95x6
105x3,115x3,115x3,120x3,120x3,125x3,120x3

QA4, Afghanistan

Comment #42 - Posted by: willski52 at December 29, 2006 7:27 AM

Male/28yo/70kg/185cm

30,40,45,47.5,50,52.5(f),50,50 kg

London, UK

Comment #43 - Posted by: Tamas at December 29, 2006 7:53 AM

47 YOM 215 6'-2" 1 month xfitting

115,135,155,165,175,175,175

Comment #44 - Posted by: Jack S. at December 29, 2006 8:08 AM

BWT=283,43 yoa

HPC 7x3: 185/205/215/205/205/205/205

Hook grip slipped after first 2 reps at the heavier sets. Then, Tabata Treadmill intervals 8 reps 7.5 to 9 mph.

Comment #45 - Posted by: Kegger at December 29, 2006 8:11 AM

bw-198

wu
30 pullups at the park with the kids
burgener warmup
5x95# hpc

wod-as rx'd
3x135
3x155
3x155
3x165
3x165
3x175(got it done, but with bad form and wiiiide stance on the landings)
3x135

Never done these for max weight, so everything over 135 is personal record.

Finished by working jumping muscleups.

MC

Comment #46 - Posted by: MCORRY at December 29, 2006 8:16 AM

102x3x7
rd 6 had one squat clean, otherwise as rx'd
bw 120

Comment #47 - Posted by: Sue Ady at December 29, 2006 8:31 AM

BW ~250; 6"1'; 36yo

3 x 115 lbs
3 x 120 lbs
3 x 125 lbs
3 x 130 lbs
3 x 135 lbs
3 x 140 lbs
3 x 150 lbs (f), 3 x 150 lbs

Paused a touch between reps on the last (completed) set, but not too bad. Not sure my form is completely correct; I feel like my shrug isn't engaging properly and therefore I'm utilitzing my arms to an excessive degree. I need to get some money together and find a clinic or something in Salt Lake to attend.

Oh, and just for grins, I did a military press on the first 140 lbs rep.

Comment #48 - Posted by: Don Greenfield at December 29, 2006 8:41 AM

BRANDY
BWT:196
3x65
3x70
3x75
3x45 started loses confidence
3x65
3x75
3x80 just need to prove that i can.

Comment #49 - Posted by: BRANDY at December 29, 2006 8:43 AM

Hello everyone:

For those of you in Richmond, Va, we are going to hold our first group WOD tomorrow at 10am in Byrd Park. We will be meeting on the far side of the trail by the ropes. We've already posted the work out on our blog (www.crossfitlombardy.blogspot.com)so you know what you're getting yourself into. Please e-mail me or comment on the blog if you plan on joining us.

For those of you who want to bring Crossfit officially to Richmond this is the first step.

Looking forward to it,

Matt

Comment #50 - Posted by: Crossfit at Lombardy (Richmond, Va) at December 29, 2006 8:43 AM

Oh, forgot to mention: my thighs are killing me from the last two WoD. Only managed two rounds from yesterdays WoD spread out over a couple hours. I kept getting interupted by my nephews and niece. Speaking of which, I have a whole new fitness concept: ToddlerFit(tm). Chase a hyperactive two-year old ramped up on sugar around the house for a day. That'll do the trick. :)

Comment #51 - Posted by: Don Greenfield at December 29, 2006 8:44 AM

Allie:male
BWT:186
OUCH!!!! Shoulders again...
I honestly didn't get the last set.I got two halfassed ones. Thanks Mr. Day off tomorrow.
3x115
3x135
3x145
3x155
3x165
3x175
1x185 not good form
1x185 not good form
Xx185 incomplete

Comment #52 - Posted by: Allie at December 29, 2006 8:47 AM

41yo/160#

3x95
3x115
3x115
3x115
3x125 (last one was a scramble)

CrossFit Oakland

Comment #53 - Posted by: Tim R at December 29, 2006 8:55 AM

Tired from yesterday and a run this AM. Topped out at 52kg for 2 reps. Kept the rest period very short-under 1min each time.

Comment #54 - Posted by: JamieBu at December 29, 2006 9:00 AM

M/31/195#

CFWU as rx'd

Only finished 5 sets due to time crunch.

3x115
3x125
3x135
3x140
3x145

Comment #55 - Posted by: Jason W. at December 29, 2006 9:19 AM

did a wally this morning....30 min
95, 105, 115, 125, 135, 140, 150...power cleans

Comment #56 - Posted by: Tuber at December 29, 2006 9:23 AM

135 X 3
145 X 3
155 X 3
165 X 3 (BW)
165 X 3
175 X 3
175 X 2


3 rounds
50 Sledgehammers
15 clubbell swings
10 Bent Press
10 rope Pull ups

Comment #57 - Posted by: Jeff at December 29, 2006 9:38 AM

Good strength workout after yesterdays killer...

3x
135
145
155
165
170
170

Comment #58 - Posted by: Bill at December 29, 2006 9:47 AM

Good strength workout after yesterdays killer...

3x
135
145
155
165
170
170

Comment #59 - Posted by: Bill at December 29, 2006 9:48 AM

65
65
85
85
85
85
85

Getting back into good form after a long layoff.

Comment #60 - Posted by: Brother at December 29, 2006 9:51 AM

95, 135, 145, 155, 165, 185, 185
1 arm DB presses 5x72, 5x80, 3x90

Comment #61 - Posted by: MurphIZ at December 29, 2006 10:01 AM

175

Comment #62 - Posted by: dan colson at December 29, 2006 10:19 AM

135,155,165,185,195,205,215 all x 3

Comment #63 - Posted by: JeffT at December 29, 2006 10:19 AM

Warmup: 45, 65, 85, 95, 115

WOD: 135, 140, 145, 150 PR, 145, 140, 140

Comment #64 - Posted by: Tim at December 29, 2006 10:22 AM

missed yesterdays WOD, debating on doing this one or really being mean to myself and doing yesterday's instead? i gotta install my pullup bar so i don't have to run outside everytime i need to do a pull up.

Comment #65 - Posted by: robf at December 29, 2006 10:23 AM

40M/5'8"/177

CFWUx3
95x3
115x3
115x3
125x3
125x3
135x3
135x3 (form breaking down - hips too far forward on the catch)

Comments #6, #8, #15 on Big Blue adopting Crossfit - don't hold your breath and don't worry about it. Continue your own quest for excellence and help along those that express an interest.
Any mandatory workout program will be aimed at the center of the bell curve and the vast majority of our brethern (and the fat part of our sister service's bell curves) will not be able to adopt CrossFit without injury and significant whining.
I would be happy for 100% of the service to be able to pass the current standards and I am working hard to ask those that cannot and are consequently not deployable to please find another line of work. I have spent a career in what would be considered a support career field and should be able to push papers and play on a computer, but today's (and for the past 15yrs for me) reality is that anyone can find themselves outside the wire and on the receiving end of hostile fire and they better be tough enough to survive and give better than they get.
Case in point: I had an accident report cross my desk the other day. One of my mechanics slipped on some ice stepping out of a maintenance truck and whacked his back, since he lost time and his buddies had to pick up his slack I have to explain what the squadron is doing to prevent a reoccurrence. The mechanic had received 29 out of 100 points on his last AF fitness test and is sporting a 42" waist, I reclassified the "accident" as a failure on the mechanic's part to do his duty and we are processing him for discharge. If he was a fitter, trimmer guy, would he have slipped anyway? Maybe, but I doubt it. Nobody else slipped that day except the new kid from GA who had never seen snow or ice.
I consider myself on the low end of the ability spectrum here at Crossfit, but I have had several challenges out to my squadron hoping to get more to excell above the AF standards. If anyone beats my run time they get my parking spot right in front - only two kids have taken it in a year and a half!
So what's the point of all this? I don't know, maybe just that we will always have minimum standards and those that can't meet them can't stay in the club, but those that choose to excel and blow the top end of the charts into the stratosphere should be acknowledged and hopefully emulated. You won't be able get everyone to reach the same high level but we can continue to push the mean to the right.

Comment #66 - Posted by: Matt M at December 29, 2006 10:27 AM

Hang Power cleans

40kg x 3
50kg x 3
60kg x 3
70kg x 3
60kg x 3
60kg x 3

The 70kg set was a bit shaky so dropped back down

also did this with the class at 5pm

As many rounds in 20mins of 5 burpee, 10 press up, 15 squat. I lost count but think it was 19 sets

Comment #67 - Posted by: DavidE at December 29, 2006 10:30 AM

HPCs

115
focused on hip extension as opposed to leg drive from the hang position. Meant that I was down in weight, but I feel like my form is improving

Mike Donnelly

Comment #68 - Posted by: rosceaux at December 29, 2006 10:39 AM

M

3x95
3x105
3x115
3x125
3x135
3x135 - Poor form on last
3x115

Comment #69 - Posted by: Theresa & Mark at December 29, 2006 11:02 AM

did HSC's by mistake.
3x 95/105/115/125/135/145/155

Comment #70 - Posted by: broot at December 29, 2006 11:11 AM

CFWU x 2

3 x 115
3 x 135
3 x 145
3 x 160
3 x 165
3 x 170
3 x 175

- too much use of the arms and not dropping into the final "catch" position.

Comment #71 - Posted by: Eric at December 29, 2006 11:18 AM

started with Coach Rut's "Harder Than It Looks"

for time;
250m row
20 jumping ring dips
250m row
25 box jump (20")
250m row
35 med ball clean and wall ball shot (20lb)
250m row
25 burpulls (inc. press up)
250m row
20 ABMAT sit ups

14.49

then today's WOD - 40/45/50/55/60/60/60(all in kg)

Comment #72 - Posted by: karl at December 29, 2006 11:21 AM

3x115
3x125
3x135
3x145
155 (fail, 1 rep)
150 (fail, 2 reps)
3x140
3x140
BW = 170 age = 34

Comment #73 - Posted by: Sam L at December 29, 2006 11:23 AM

Catherine did one round of yesterday's 'Jackie'-type workout.

I did HPCs first and am now going to do the metcon. HPC sets:

3x185
3x205
3x215
3x220
3x225
3x230
2x235
0x242.5 (F)
0x242.5 (F)
0x242.5 (F)

Bodyweight ~181#
Missed a PR on the last 3.

Comment #74 - Posted by: Tim T at December 29, 2006 11:25 AM

125x3
135x1

This is, by far, my worst lift.

Comment #75 - Posted by: Maximus at December 29, 2006 11:27 AM

Back Squat:
95*5
135*5
185*5
195*3
205*2
205*2

Hang Power Clean:
95*3
115*3
135*3
140*3
135*3
115*3
115*3

Hanging Feet-to-Hands:
6 sets of 8 reps

Comment #76 - Posted by: John Messano at December 29, 2006 11:28 AM

bwt 195lbs, age 22

Hang Power Cleans
135x5
185x3
185x3
205x3
205x3
205x3
205x3
205x3

Comment #77 - Posted by: winheisman at December 29, 2006 11:34 AM

33/152#

CFWU x3

115x3
125x3
135x2 + 2 failed attempts (scuff marks on my sternum to prove it)
130x3
130x3
130x3
135x3

I think the first failure at 135 was due more to form as I am still learning this lift - managed to get it the second time.

Comment #78 - Posted by: eric at December 29, 2006 11:35 AM

3x155
3x155
3x175
3x175
2 90%(missed the catches)x 215
2 same
7x 155
3x 155 super fast

Comment #79 - Posted by: Brendon Clarke at December 29, 2006 11:37 AM

oh yeah, plus made it through 2 1/2 rounds of yesterdays wod(after) before being unable to continue

Comment #80 - Posted by: Brendon Clarke at December 29, 2006 11:38 AM

HPC 3x all weights:
65
75
85
85
90
95
95

Son watched last set, Said I was swinging weight too far out from body. Will work on it.

Comment #81 - Posted by: bingo at December 29, 2006 11:54 AM

This is something I definitely want to improve on:

BW: 160#

115 x 3
125 x 3
135 x 2
125 x 3
115 x 3

Comment #82 - Posted by: C at December 29, 2006 12:04 PM

Haven't posted in a while. Nothing worth posting.
getting back into the swing of things after traveling.
135x3
185x3 FAILED
155x3
155x3
155x3
155x3
155x3

Finished with shrugs because I like them. They make me happy.

225x12
315x12
405x5
505x4

Comment #83 - Posted by: Ed at December 29, 2006 12:07 PM

bw 165#

133
153
173
173
183
183
183

last 2 sets went from floor each rep.


Comment #84 - Posted by: bridges at December 29, 2006 12:10 PM

AMTT

Monkey Boy: 115,135,135,135,145,145,145
Faust: 85,95,95,95,115,115,125

Comment #85 - Posted by: Steve at December 29, 2006 12:16 PM

AGE 34
BW 145#

135,135,135,135,140,140,140

Comment #86 - Posted by: Shawn B. at December 29, 2006 12:22 PM

age-32
bwt150#
3x
95
105
115
125
135
145
145
a bit beat up from yesterdays fun...

Comment #87 - Posted by: dave s at December 29, 2006 12:23 PM


26yo 200lbs

CFWUx3

135
155
175
185x2
155
155
175

seemed much harder than cleaning from the floor

Comment #88 - Posted by: Greg at December 29, 2006 12:26 PM

Matt,

I will see you tomorrow at the park.

Ricky
Richmond

Comment #89 - Posted by: ricky at December 29, 2006 12:31 PM

143,153,163,168,173,178,183 PLUS I DID MY FIRST REAL MUSCLE-UP ON THE RINGS!!! I'd like to thank the marriage of caffeine and Rage Against the Machine for that one.

What an insane year 2006 was for me; firefighing, wedding, my wife's pregnany and now my first muscle-up. Bring on 2007, I'm ready for anything!

Comment #90 - Posted by: gaucoin at December 29, 2006 12:35 PM

OK... so again I see just how much work I need to yet do...

1 mile walk/run and CF WU

3 X 80
3 X 90
3 X 100
3 X 110 X 4
2 X 120

Comment #91 - Posted by: Mr_C at December 29, 2006 12:36 PM

39, 200

15 minute total: 8 rounds + 10 burpees

1 round:
10 burpees
60 yard forward sprint
10 push-ups
60 yard backward sprint

Hang Power Cleans:
135x3
145x3
155x3
165x3
175x3
185x3
195x3

Comment #92 - Posted by: juan epstein at December 29, 2006 12:50 PM

Just rep'ed 95# working on Form not going heavy yet. 7 sets of 3-8 reps.

then played with some muscle ups, skin the cats, iron crosses and handstand pushups

Comment #93 - Posted by: David Osorio at December 29, 2006 12:52 PM

Hey-

Great job on the cleans, Tim, You'll get that PR next time. Very impressive effort.

I noticed recently that many here read "MILO, a journal for serious strength athletes" by IronMind. Well, ... did ya see my name in the December 2006 issue? Page 48, ... if you missed it. I'm so proud.

Now, I'm off to the gym to feed the beast.

-K

Comment #94 - Posted by: Kevin Rogers at December 29, 2006 1:10 PM

28 y/o 170 lb 5’10” approx 11% bf
CFWU-PU subbed 5 ring dips for regular dips x 3
Bergener warm up, hang power clean 45lbs x 10

Hang power clean:
65lbs x 3
75lbs x 3
85lbs x 3
95lbs x 3
105lbs x 3-3-3

3 minute rest per set

Comment #95 - Posted by: Sesoku at December 29, 2006 1:18 PM

3x95,135,140,145,150,155(f),150

Comment #96 - Posted by: BobM at December 29, 2006 1:20 PM

10x45

3x115
3x125
3x135
3x145
1x155 F
3x135
3x145

Comment #97 - Posted by: tjo at December 29, 2006 1:20 PM

Gaucoin quite the list hope the good things keep coming...Thanks for all the good posts this year

Comment #98 - Posted by: Mike in Rochester at December 29, 2006 1:21 PM

#5 Kylie, I think Kate gave you some excellent advice. I met you the other day at the mall when you were with your Mom and Grand Mom (I was eating lunch with your Dad - I'm the one who told him about Crossfit). You look very lean and fit. I don't think you should worry about your BF right now, I don't think you have much to spare! HTH, jack

Comment #99 - Posted by: Jack Heath at December 29, 2006 1:21 PM

Dunford...?

Comment #100 - Posted by: Mike in Rochester at December 29, 2006 1:21 PM

BW= 165

as Rx'd
105 x 3 x 5
110 x 3 x 2

First time doing HPC. Worth watching the Burgner video first.

Comment #101 - Posted by: Daws at December 29, 2006 1:25 PM

CFWU

60/65/70/70/75/75/75...all done on right arm w/db

5k,30:19

Comment #102 - Posted by: Hugo at December 29, 2006 1:28 PM

95
105
115
125
135
125
125

Pyramid pullups to 6

Comment #103 - Posted by: Tracy at December 29, 2006 1:38 PM

bwt: 155
120 X 7

bwt: 150
50 X 7

brand new to crossfit - see how we feel tomorrow.

Comment #104 - Posted by: HPDchoirboy at December 29, 2006 1:47 PM

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

Hey Big Mike, What's Happening???

Comment #105 - Posted by: Cameron at December 29, 2006 2:02 PM

3*135/155/165/165/155/155/135
I should have asked Santa for bumper weights.

Comment #106 - Posted by: Travis_r at December 29, 2006 2:22 PM

Ricky,

Looking forward to it. If you have a digital camera please bring it. Ours has been kidnapped

Matt

Comment #107 - Posted by: Crossfit at Lombardy (Richmond, Va) at December 29, 2006 2:24 PM

35kg-40kg-45kg-50kg-55kg-60kg (1pc/2c)-60kg (1pc/2c)
-used straps on the last 3 sets

Comment #108 - Posted by: Lauren C at December 29, 2006 2:30 PM

Age 29
BW 183.5
95*3,115*3,115*3,125*3,135*3,145*3,150*3

Still catching the bar on my clavicle. Trying to round shoulders forward and catch there and on the fingers, but something's missing...

Comment #109 - Posted by: johnnylove at December 29, 2006 2:34 PM

135
145
155
165
175
180
180

Comment #110 - Posted by: dmarsh at December 29, 2006 2:36 PM

M/26/5'11"/180
WOD as Rx'd
7X3 power cleans
1x3@115
1x3@135
1x3@145
1x3@155
1x3@165
1x1@185 (couldn't catch 2 or 3)
1x3@135

Comment #111 - Posted by: Tom N. at December 29, 2006 2:37 PM

ROM's
500m Row

WOD
135-145-155-165-175-185-195


Bringing the weight down from the racked position started taking a toll on my shoulder. Other then that I felt pretty good. Should of started out a bit heavier.

Get some, Go again!

Comment #112 - Posted by: DJ at December 29, 2006 2:37 PM

M/37/176

CFWU x3

Still not really good on these powerlifting moves -- wrist and shoulder flexibility not there yet to allow me to rack the weight correctly at the top.

65/85/95/95/105/105/115#

Threw in some T-bar rows (the machine was right there...), L holds and hanging leg raises, and extra back extensions.

Comment #113 - Posted by: Chris M at December 29, 2006 2:39 PM

3x85, 95, 115, 135, 1x155f, 1x155f, 145. what a difference 10 lbs can make. was getting shrug, but couldn't convert to clean. 10 min ellip wu 15/15.

Comment #114 - Posted by: kevin o at December 29, 2006 2:42 PM

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

Comment #115 - Posted by: Mickgee at December 29, 2006 2:44 PM

3x95
3x105
3x110
3x120
3x130

Comment #116 - Posted by: Eric Brown at December 29, 2006 2:58 PM

bwt ~113

95/100/105/110(missed 3d)/100/100/105

Comment #117 - Posted by: Lynne Pitts at December 29, 2006 2:59 PM

Age 42
wt 155

3 x 95
3x115
3x125
2x145
3x125
3x125
3x125
3x125

Comment #118 - Posted by: ddcordwood at December 29, 2006 3:01 PM

M/34/218/6'

135x3
185x3
205x3
225x3
235x3
240x3
245x3

all reps sharp. 10-15lbs from PB

Comment #119 - Posted by: JORGE at December 29, 2006 3:01 PM

95 X 3
115 X 3
125 X 3
130 X 3
135 X 3
140 X 3
130 X 3

Comment #120 - Posted by: dyagg at December 29, 2006 3:01 PM

m/34/6'/218

135x3
185x3
205x3
225x3
235x3
240x3
245x3

Comment #121 - Posted by: jorge at December 29, 2006 3:02 PM

m/34/6'/218

135x3
185x3
205x3
225x3
235x3
240x3
245x3

Comment #122 - Posted by: jorge at December 29, 2006 3:03 PM

Hang cleans 3x75,100,105,107,110,115(2),115. Believe it or not, I'm happy with these loads! BW:176, YOA: 58

Comment #123 - Posted by: john wopat at December 29, 2006 3:06 PM

47/165

115x3
135x3
140x3
145x3
150x2 (1 miss)
135x3
135x3

Form was like Miss Jackson's boys...

Comment #124 - Posted by: MikeT at December 29, 2006 3:11 PM

135# x 3 x 7
BW 165#

Comment #125 - Posted by: Mel Jenkins at December 29, 2006 3:16 PM

Paul: 75/95/115/135/135/145/155
Jen: 45/65/75/85/85/85/85

Comment #126 - Posted by: paulf at December 29, 2006 3:22 PM

M BWT 150/ 45 but in denial

CFWU (pull ups at 10 others at 15)
Burgener warm up with stick, then with 45 lbs.
HPC with 84 lbs X3 then 106 lbs X3 for warmup.
Started HPC with 128 lbs tried twice - no go.

Down to 117 lbs for 7 sets of 3. About 3 min between sets.

I'm still in learning mode for this one and still quite sore in the legs and arms from yesterdays workout!

I'm enjoying learning these new CrossFit routines. I haven't seen any increase in numbers yet but definitely feel stronger and anticipate the numbers will soon follow.

Thanks and Regards,

Jon H

Comment #127 - Posted by: Jon H at December 29, 2006 3:32 PM

Bwt: 135

135
135
145
155
155
155
165

I think I stink at these, almost as bad as Eric O

Comment #128 - Posted by: Speal at December 29, 2006 3:44 PM

BW: 205

133
153
173
183
203
183
183

Comment #129 - Posted by: Mike Singer at December 29, 2006 3:48 PM

95/115/135/145/155/165/165
bw 165 46 yo

Comment #130 - Posted by: Jim D. at December 29, 2006 3:52 PM

As RX'd

1:30 rest in between sets

135 145
145 145
150 155
160

Comment #131 - Posted by: JT's Daddy at December 29, 2006 3:56 PM

#66 - Matt,

It's called camouflage wellfare - folks come in and after a few years think, hmmm, this is an easy job. The government doesn't have the balls, or doesn't care enough, to throw me out and I really can be as lazy-ass as I like, get as fat as I like, and probably be paid disability for being classified as obese when I do get out.

We can sure do much better with a smaller, more focused force. My 2 cents.

2mi run
100 push ups
100 sit ups
100 squats
power clean: 135x5, 155x5, 205x3
hang power clean: 225x3, 235x3, 245x3, 275x1, 275x1(both singles ended up more of a hang classic clean), 255x3
power clean: 135x50
thruster: 100x50

There was about an hour or so break between the bodyweight and o-lifts. I rested a couple of minutes between each heavy lift and none between the work sets.

Al

Comment #132 - Posted by: Al at December 29, 2006 4:21 PM

135x3
155x3
175x3
185x1
175x2
155x3
175x2

-Crossfit Birmingham

Comment #133 - Posted by: Mike Newlin at December 29, 2006 4:27 PM

CFWUx3

Body Wt: 160

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

Comment #134 - Posted by: Gregg F. at December 29, 2006 4:35 PM

no one gave me advice so i took it upon myself to do it the hardway and go w/ yesterdays WOD because i missed it....i can barely type right now.

couldn't complete it but here's what i got

age: 26
BW: 148

round 1
1000M row
40 45lb thrusters
20 pullups

round 2
1000M row
25 45lb thrusters
15 pullups

round 3
1000M row
20 thrusters
12 pullups

completed in 32:16

Comment #135 - Posted by: robf at December 29, 2006 5:41 PM

CFWU
145/145/155/155/155/155/165

Comment #136 - Posted by: Kevin gp at December 29, 2006 5:41 PM

Hang Power Clean:

97 x 3
107 x 3
117 x 3
127 x 3
132 x 3
137 x 1 (pulled my lower back on the way up from the hang)

Comment #137 - Posted by: Alfie at December 29, 2006 5:42 PM

WU
Walk to gym
95# x 3
WOD
135# x 3
155# x 3
175# x 3
185# x 3 (failed on last)
175# x 3
185# x 3 (failed on last)
175# x 3
walk home

Comment #138 - Posted by: TJ at December 29, 2006 5:54 PM

Hey-

WOD: HPC 155/160/165/165/170/170 x3

Extra: DL 355 x5x5

-K

Comment #139 - Posted by: Kevin Rogers at December 29, 2006 6:01 PM

CFWU x3
45x3,55x3,65x3,75x3
was not snatching correct, someone at the gym helped work on form. I have a lot to work on. Can't seem to get it right. Worked on 55# focusing on form and did not count. Did it until I could not pick it up again. Maybe 20 mins. This was a mind exercise!! Then stairmaster 20 min on hills, then walking lunges until my legs were burning...lost count.
Erin

Comment #140 - Posted by: in8girl at December 29, 2006 6:12 PM

1 Round of crossfit warmup I was time crunched today.
115x3
125x2
115x3
115x3
115x3
115x3
115x3

Comment #141 - Posted by: CopyJocky at December 29, 2006 6:16 PM

burgener wu, 7x3 hpc 95-115-125-130-135-140 pr

Comment #142 - Posted by: James N at December 29, 2006 6:20 PM

back after a couple days off with the flu.
121/126/131/133/143/148/153(2)/153

added shoulder press workout from previous missed wod
75/85/95/100/105

Comment #143 - Posted by: Trevor S at December 29, 2006 6:26 PM

hang clean
133/177/192/197/202/207/214.5/221 X 2

Comment #144 - Posted by: AFT at December 29, 2006 6:33 PM

153, 163, 170.5, 173, 177, 182, 187, 192

Comment #145 - Posted by: OPT at December 29, 2006 6:34 PM

bwt 240 age 31

85x3 85x3 105x3 125x3 135x3 155x3 165x3 175x3 185x3
195x1 205x1 185x1 185x1

Comment #146 - Posted by: brian t at December 29, 2006 6:36 PM

40/30/20/10 reps of sumo deadlift high pull and push press with 20lbs. Did not time today.

Comment #147 - Posted by: AFT mommy at December 29, 2006 6:36 PM

BW 210#

95x3
125x3
135x3
145x3
155x3

followed by a single rep of 175

Comment #148 - Posted by: Franklin O at December 29, 2006 6:39 PM

85
95
105
115
125
135
145x2

Comment #149 - Posted by: pjminni at December 29, 2006 6:42 PM

as rx'd

135 x 6
185 x 3
205 x 3
225 x 3
245 x 3
255 x [2]
225 x 3

had a pretty good day of it.

Comment #150 - Posted by: Garry at December 29, 2006 7:03 PM

Hang Power Clean:
125x3
135x3
145x3
155x3
165x3
175x3
185x3
1 min rest between sets.

Comment #151 - Posted by: chris l at December 29, 2006 7:14 PM

warm up 10 reps at 20kg (empty bar)
warm up 8 reps at 40kg
warm up 5 reps at 60kg
working sets
3x 80kg
3x 80kg
2x 85kg
3x 80kg
3x 80kg
3x 80kg
2x 85kg
2x 85kg
2x 85kg
1x 90kg
1x 90kg

2 mins and about 15 seconds between sets

swim 500 warm up
10x 100m efforts leaving on the minute 40
10x 20m efforts leaving on the 30sec
500 warm down

Comment #152 - Posted by: rob at December 29, 2006 7:54 PM

Hang power clean 3-3-3-3-3-3-3 reps

Bwt: 178

95, 105, 115, 120, 125 (2-1), 125 (2-F), 95 (after failing at 115)

Next time: Keep bar close to chest. Also, for power cleans according to Starting Strength, concentrate on pulling bar higher as opposed to getting under bar.

Comment #153 - Posted by: blades at December 29, 2006 7:59 PM

95x3
115x3
125x3
130x3
130x3
130x3
135x3

Comment #154 - Posted by: Steve H at December 29, 2006 8:01 PM

29 5'4 145
65/75/85/95/105/110/115

Comment #155 - Posted by: matt-g at December 29, 2006 8:58 PM

yesterday about broke me off for today but i got it done.
25/64"/150#

cf official wu

95x3
95x3
105x3
105x3
115x3
115x3
115x3
then
135x1...just to try and failed on my second rep

Comment #156 - Posted by: Deric at December 29, 2006 9:22 PM

BW 58kg

20, 24.8, 30, 32.2, 34.8, 34.8, 34.8kg

Comment #157 - Posted by: Alicia Zhuang at December 29, 2006 9:27 PM

AGe 38 WT 170
70#,90#,110#,120#,130#F,120#,120#,120#,130#

Comment #158 - Posted by: coop at December 29, 2006 9:43 PM

95 115 115 120 120 125 125
Pleasantly surprised by the relatively small difference between my loads and that of others posted today...I'm on vicodin for a tooth problem, so maybe it allowed me to push beyond my normal pain tolerance
50 jumping pull-ups and I'm starting to feel much stronger throughout that movement - I'll bet if I'd kept last New Year's resolution and dropped the 20 pounds.... :( it's a new year and I have no excuses, so those of you who know me, take the icecream away!!!
Here's to a New Year of Crossfit!!
Cheers!

Comment #159 - Posted by: Firefighter Joy Beth M at December 29, 2006 10:26 PM

Hang power clean 3-3-3-3-3-3-3 reps

89/133/153/177/187 x 2/133/133

Comment #160 - Posted by: TMar at December 29, 2006 10:46 PM

45/55/65/75/85/95
knee TWEAKY, be careful!

Comment #161 - Posted by: Paolo at December 29, 2006 11:43 PM

cfwu x 3
burgener wu, HPC 5x45#,3x95#

Hang power clean, 3-3-3-3-3-3-3 reps
105
115
125
135 (f on 3rd)
135 (f on 2nd)
125 (from a deeper hang)
130
135
140

Comment #162 - Posted by: LMD_matt at December 30, 2006 12:21 AM

44M / 240#

115x3
135x3
155x3
155x3
165x3
175x3
185x3 last rep turned into a Squat clean ... no power!

Comment #163 - Posted by: Brian Vandewettering at December 30, 2006 12:37 AM

CFWU x2

HPC:
95#x3 times 7 sets. First time doing HPC. Need to work on form.

single arm kettle bell raises 36# x15 each side.

single arm shoulder press:
40# x10
35# x10
35# x10

Comment #164 - Posted by: docpallis at December 30, 2006 3:37 AM

swam 1500 this am

115 x 3 x3
125 x 2
130
135

Comment #165 - Posted by: charley at December 30, 2006 7:07 AM

29/170

135 x 3
135 x 3
155 x 3
155 x 3
155 x 3
155 x 3
160 x 3

Comment #166 - Posted by: Ben B. at December 30, 2006 8:17 AM

BW:205, Age:28

Back Squat: 5x3:
225
225
235
275
275

Hang Clean 6x3:
135
145
155
165
185: missed 1st attempt
185:

Comment #167 - Posted by: j. rose at December 30, 2006 8:26 AM

95, 105, 115, 135, 145x2+fail, 140, 135

Comment #168 - Posted by: Y. Zhou at December 30, 2006 8:32 AM

i did the 2 day ago WOD that i posted results from last night and this morning i caught myself up to speed w/ this WOD. still familiarizing myself w/ the excercises.

M
BW 148

65 - 65 - 75 - 75 - 85 - 85 - 85

felt like i could do more weight but didn't want to push it after yesterday's torture, maybe when my form gets a bit better.

Comment #169 - Posted by: robf at December 30, 2006 8:57 AM

165

Comment #170 - Posted by: ANTHONY at December 30, 2006 10:42 AM

195#/72"

Did this a day late;
CFWUx2
135, 135, 145, 145, 155, 155, 155
A bit of low back pain limited explosiveness.

Comment #171 - Posted by: davej at December 30, 2006 10:50 AM

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

Comment #172 - Posted by: Jeff A. at December 30, 2006 11:22 AM

95 to 135lbs - worked on form

Comment #173 - Posted by: df404 at December 30, 2006 11:31 AM

as rx'd
95, 115, 135, 145, 155 (failed x 3), 150, 135

Like power cleans better than squat cleans

Comment #174 - Posted by: b ring at December 30, 2006 11:47 AM

135/185/155/185/155/155/145

Comment #175 - Posted by: steve hb at December 30, 2006 12:00 PM

made up on 12/30

45#x10
95#x3, 115#x3, 135#x3, 135#x3, 145#x2(lost focus), 135#x3, 145#x3, 155#f, 145#f, 135#x3

Comment #176 - Posted by: ut steve at December 30, 2006 2:10 PM

bw 185

95 x 3
115 x 3
125 x 3
135 x 3
135 x 3
135 x 3
145 x 3

Comment #177 - Posted by: ml at December 30, 2006 2:42 PM

Hang power clean 3-3-3-3-3-3-3 reps (in kilos):

20 x 3
40 x 3
50 x 2(fail the last one)
55(fail)
50 (fail)
45 (fail)
40 x 2
40 x 3

Comment #178 - Posted by: Christina Sklebar (Fraquelli) at December 30, 2006 3:00 PM

Hello everyone!

Don't like these hang cleans am doing something wrong with them.

Weight in KG:

40 x 3
50 x 3
55 x 2(failed last one)
60 (fail but practiced the little jump at the beginning)
55 (fail but again just kept trying a few times to get the technique)
50 x 4 (technique a bit shaky still but managed 4)
50 x 4 (bit better technically but not much)

London Crossfitter!

Comment #179 - Posted by: Lorenzo F at December 30, 2006 3:06 PM

34/180#
95
115
125
125
125
135
115
next time start at 95 but go up slower and attempt 140 or 145

Comment #180 - Posted by: lawman698 at December 30, 2006 3:54 PM


CFWU then did all sets with 115. I could probably have added weight but worked on technique.

Comment #181 - Posted by: JG at December 30, 2006 4:22 PM

Age 51/BW 240#
hang power cleans 7 sets of 3 (95/95/95/105/105/115/115)

Comment #182 - Posted by: stan k at December 30, 2006 6:41 PM

37 yo male
BW 200

CFWU (pushups rather than dips, assisted pullups)
135X3
145X3
135X3
135X3
135X3
135X3
135X3

Need work on form. Right shoulder pretty sore. But overall, a little more comfortable with these than in past.

Comment #183 - Posted by: Jon at December 30, 2006 8:02 PM

29/185

95/115/115/125/135/145/155

Comment #184 - Posted by: joeyrav at December 30, 2006 9:23 PM

BW=204, 46, 72"

135 - 140 - 150 - 160 - 165

- 165 - 165

jimc Friday 12/29/2006 @1800 PST

Comment #185 - Posted by: jimc at December 30, 2006 10:40 PM

135x3
145x3
150x3
155x3
160x3
165x3
175x3
LBS

Comment #186 - Posted by: Sam Plost at December 30, 2006 10:44 PM

CFWUx3
Burgener warmup
115-125-135-145-145x2,failed,145(cleans from ground)-145(1 from ground,1 hang,1 from ground)

Comment #187 - Posted by: Doug at December 30, 2006 11:20 PM

as rx'd

45/65/85/95/105/95/95 (sadly, in LBS)

Notes: early sets done to re-emphasize form. Next time, start at 85 and work up. Need work on front squats.

Comment #188 - Posted by: jeftyg at December 30, 2006 11:44 PM

Did a lighter version because I'm sick with the flu and don't have as much strength as usual.

Age: 23
Weight:210

3x115, 3x120, 3x125, 3x130, 3x135, 3x145

Comment #189 - Posted by: Kevin Scott at December 31, 2006 1:09 AM

Forgot about the "Hang" part, so I was doing power cleans pretty much from the floor:

BW: 81kg

3x60
3x60
3x70
3x75
Failed 80 4 or 5 times (slow learner)
3x70
3x75
1x77.5

Comment #190 - Posted by: walshew at December 31, 2006 5:51 AM

Nice pic!

Comment #191 - Posted by: Carrie at December 31, 2006 8:12 AM

Didnt pay enough attention and only did 5 sets.

145
155
165
175x2 Horrible Form
165
OHS form practice.

Comment #192 - Posted by: Chapman at December 31, 2006 9:28 AM

135x3, 185x3
225x3
235x3
245x3
245x3
245x3
245x3
245x4

Good stuff.

Comment #193 - Posted by: Andy Shirley at December 31, 2006 10:24 AM

95/115/135/155/165(fail,made,made)/155/155

Comment #194 - Posted by: Jeff R at December 31, 2006 10:53 AM

88x5
110x5
132x3
154x3
174x3
184x3
194x3
204x2
194x3

Comment #195 - Posted by: Gabe C. at December 31, 2006 11:48 AM

Mike 95/115/135/145/155/165(f)135/165
Erin 65/65/65/65/85(f)/65/75

Comment #196 - Posted by: mike in rochester at December 31, 2006 11:51 AM

did this on the rest day (the day after this, future self)

watched Oly Lift videos, decided to adapt hook grip...it hurts but
won't ever go back to the other way tho

135x3
145x3
155x3
165x3
175x3
185x3
195x3 (for 195&200 some became almost squat cleans
200x3 last 200 rep definitely low
did use a little swinging motion for the 200 to get momentum
also did some explosive shrugs with like 245lbs to hopefully get some more brute strength in my cleans and snatches


then my rediculous interval series (this one i'm happy about because it hurt the whole way through not just the end)

3.2k (2 miles) 4x800m with a projected 2-3 minute rest at 16.1 km/h top speed on that treadmill

tried 2 minute rest on first stop, but didn't work, so i had to take another minute at 500m

3:11 800m
2min rest
2:10 500m
1min rest
1:15 300m
3 min rest
4:06 800m @ 14km/h
3min rest
3:34 800 m @ 14km/h finished at 16.1km/h

total time running: 13:40
total time to complete: approx 23:00

Comment #197 - Posted by: Anthony from Ottawa at December 31, 2006 11:52 AM

bwt 157 #
Weights in pounds

95 x3
95 x3
105 x3
115 x3
125 x3
135 x3
145 x1 PR 135 x2 to finish

Run 1 min on 1 min off, 6 min total on time

Comment #198 - Posted by: JOhn C. at December 31, 2006 1:39 PM

55-60-65-65-70

(had to stop and work on form - I am not keeping it close to my body and am muscling it up to my shoulders. Did a bunch of reps with a 45 lb bar)

Comment #199 - Posted by: GinaC at December 31, 2006 2:21 PM

(done 12/30/06 immediately after 12/27 Shoulder Press WOD)
135x5, 145, 150

Comment #200 - Posted by: Mike Scott at December 31, 2006 5:53 PM

155

Happy New Years from 29 Stn Calgary Fire

Comment #201 - Posted by: Roberge at December 31, 2006 9:20 PM

95, 115, 135, 145, 145, 155 (fail on 2nd), 145

Comment #202 - Posted by: Deli at December 31, 2006 9:22 PM

95/115/135/145 (lost form on the third)/135/135/135 and practiced form after the fact.

Comment #203 - Posted by: scool at December 31, 2006 9:24 PM

BW 192

Hang Power Cleans

3x111, 3x111, 3x131, 3x145, 3x150, 3x155, 3x160

Comment #204 - Posted by: MGV35 at January 1, 2007 3:51 AM

135-155-165-175-185-190-195

Then did 150 45lb thrusters to make up for mistake in yesterdays WOD

Comment #205 - Posted by: Meyer at January 1, 2007 7:56 AM

bw 148#
95,105,115,125,125,135,135

Comment #206 - Posted by: pat d at January 1, 2007 8:30 AM

145 x 3 - 7 sets

20 sec. rest b/w

Comment #207 - Posted by: dal at January 1, 2007 2:25 PM

Bwt 170, age 27---Alternated shoulder pressx3 between sets.

135x3
145x3
155x3
165x2 + 1 (set bar down because my 2nd lift was uneven and I have no collars at home)
175x3
180x1 x3
170x3


Comment #208 - Posted by: Jeff Chalfant at January 1, 2007 6:15 PM

M/20/176
Messed up and only did 5 sets instead of 7.
155
175
185 (failed on 3rd rep)
165
175 (felt good when I started to apply my legs)

Comment #209 - Posted by: ehanft at January 2, 2007 10:49 AM

m/39/195
95x5
115x3
135
135
135
135
135
185x1
185x1
tried to do the 1s to full sq clean but no can...

Comment #210 - Posted by: Kaala at January 2, 2007 3:51 PM

33yo 192lbs
90/110/130/150/170/180(failed on 3rd rep)/170(4x to make up for failed rep)

Comment #211 - Posted by: AaronRFD at January 2, 2007 3:54 PM

jump rope 10 min
cfwu x3, w/ shoulder displacements, 15, 11 on dips, pullups
65/95/101/111/115/115(2+f)/115(1+f)

18 yo
bw 139

Comment #212 - Posted by: darklash at January 2, 2007 5:52 PM

65,75,85,95,115,135,140x2 (fail on third rep)

Comment #213 - Posted by: JohnP at January 3, 2007 11:17 AM

As rx'd
W/U 135/135/145/155/165/175/185 last rep was shaky but got it

Comment #214 - Posted by: AJonusas at January 3, 2007 3:17 PM

39 bw 202
135x3
155x2
155x3
135x3
135x3

Comment #215 - Posted by: JDrushal at January 4, 2007 4:10 AM

as rx'ed:

45kgx3
51kgx3
55kgx3
55kgx3
61kgx3
61kgx3
55kgx3

Comment #216 - Posted by: bcf at January 4, 2007 9:55 AM

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

135 x 3
145 x 3
155 x 3

Returned to 135 x 3 for the last four sets.

Lack of zip. Worked on hook grip and had to readjust after each rep.

233/42

Comment #217 - Posted by: TommyKrackCorn at January 4, 2007 6:56 PM

40/6'/190
cfwu -80/76/19

95/115/135(2)/125/13592)

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Comment #219 - Posted by: Ovurkuugc at January 3, 2008 6:18 AM

bw: 160

all sets:
155lbs

Comment #220 - Posted by: haavardm at November 18, 2010 12:11 AM

sir mera bodyweight 49 kg hai or mein bench press lift weight 90 kg uthata hu kya mein comptition layak hu

Comment #221 - Posted by: jitender kumar at April 9, 2013 8:43 PM

bodyweight 180

175x3
185x3
195x3
205x3
210x3
215x2
205x3

not bad, but new job is wearin me out or making me weaker, lots of sun and walking.

Comment #222 - Posted by: jon at June 19, 2013 8:05 PM
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