there's that hot tattoo girl again.

http://sharikeener.blogspot.com/

great video.

Thanks for the article. Good info.

Need some help.

Looking to increase my flexability for martial arts (brazilian jiu-jitsu) can anyone recommend anything? Yoga? How many times a week? Any help woould be great.

Thanks

Coach, these videos are unbelievably helpful. This back ext vs. hip ext is something I never had a clue about. Thanks again.

SWEEEET! I just bought one of those and was wondering when CF would show that again.

Pjminni

this is crossfit, yoga class is that way (points away from crossfit)

Really deep squats have helped me, and the Samson stretch.

Just make sure in all your exercises you use the most range of motion as possible, and you will develop strength throughout.

Awesome video!
Unfortunately, (well, maybe fortunately) another weakness exposed! I have been doing Hip Extensions, not Back Extensions. Argh!

Thanks Coach,
Kate

#3 Pjminni
perfect your form on overhead squats and you'll see a tremendous increase in flexability. Also try lying on your back and kick your feet over your head so your weight is on your upper back. Now grab the inside of your heels and pull down to get your lower back and hams stretched out really nice. SEALs call this "back rollers".

#3

google PNF stretching

You will need to combine "passive" stretching with "active" or PNF type stretching. Pretty much any "passive" stretch can be utilized as an "active" type stretch. Plenty of info on the internet...

Like most endeavors... slow, steady and consistent !

Best of Luck

Get to use my bumpers!! WoooHoooo!!!

Hmm, I seem to recall watching a video similar to that one before but I don't remember being quite as interested last time. Is there such thing as a tantric back extension?

I've been doing what's been delegated as the Hip Extension for all the WOD's so I'm gonna stick with those and maybe try the other ones for practice or warm-ups.

Wow, great video. That's one of the things I didn't quite get the hang of at the cert. Very helpful. Too bad the damn GHD at my gym keeps wanting to tip over. lol.

Rockin' article!!!

Well, it took me 2 weeks of CF to get off the "old" routine of workouts. For the first time in 2 weeks I almost came face to face with Pukie. Thanks CF for "Helen". Who would have thought that the run/kettleball/pullups could have done that to me. Bring on "Nancy" or the "Filthy 50's" again.........

I learned about crossfit on Christmas. It rocks! I cruise the site ten times a day, already built myself a garage gym, and I notice a huge difference in strength. Any lady crossfitters in the Salt Lake area?

These videos have been extremely helpful lately. Keep them coming!

Yeah,
I'm one of the people doing the hip extension. guess I need to work on that, now to rig a ghd-ish device. hmmm.....have to go find Eugene or Pierre.

39 yo male, 172#

CFWU x3

Cleans: 45,65,85,105,125,125,125,125,115,115

Been watching Burgener videos and reading, but this seems to be a skill that needs to be taught hands on. Seems like I could develop some really bad habits and/or injure myself. So I keep it light, and work technique best I can.

I am in desperate need of Olympic lifting training, but I doubt I'll find a coach here at Camp Liberty, Baghdad...

Will reward myself when I get stateside later this year with a seminar or two.

On game day I just like to have fun. I could give a crap if I win :D

36yrs 175lbs

cfwu x3

50kg,60,70(f) 70(2nd attempt),70,70,70,70,70,70,70

Jon

25 y.o. 200lbs

Formation PT, then

95,105,115,125,135,145,155,165(f),145,155

Excellent video, really helps fine tune.
J

Also, looking for suggestions on this WOD...

Is it better to start light and work your way up, or start right around your max? I'm thinking that because we're working towards more explosive power that I should start heavy. Maybe I just answered my own question.

Thanks,
Signing out from the UK... Johnny T

#22 & anybody else:

I believe the singles are all supposed to be work sets, i.e. heavy as you can do. That's what is implied from a 1 rep max. Your warmups don't count for the WOD. Get warmed up first, then load the bar to around your heaviest clean. If the most you can clean is in the 150# range maybe warm up to around 125# then start singles at around 135# and then take it up to around 150# and then try to move past it.

Keith, thanks a lot, man. Looks like I'll have to hit the gym again this evening and re-post my weights. Thanks again.

105, 110, 115, 120, 125(PC), 125(PC), 120, 110, 110, 110, 110, 110 - squat cleans except for the 125# attempts. I dropped the weight to finish with squat cleans. Bwt 113#

115 x 10

CFWU (12), WOD as rx'd, worked on form more than PR, 5 singles of 115lb, 5 singles of 135lb...good form, full squat at catch, felt right...handstands to finish....previously posted vid on topic of getting weight to 'float or be weightless' really helped technique....

279#'s/43 yoa

Squat Cleans 10X1: 135/185/205/225/245/267/280.5*/225/245/255

*New PR. Old PR was 245#'s.

65/65/85/85/95/95/105/115/135(PR)/135

55kg/61/65/71/75F/75F/75F/71/71/65

95/95/95/95/95/95/75/75/75/85
The 95# cleans were getting a little bit power clean-ish at the end, so dropped weight

26yrs 197lbs.
cfwu x 3 (10 pullups per round)
first time i've done the pullups all unbroken!!

never done a clean in my life.
no weight x 5, 45x5, 65x5, 85x5.

i wish there was somebody around here that could help me out on these oly lifts.

#28 Kegger- powerful work
Hi all,
Work done yesterday
{Power snatch 60kgx3x10, (9:13); <3:00 rest, then Power clean and jerk 80kgx1x30, (11:55); and Sit-up (+24.5#'s; bar at clavicles)x44 (2:00)}.
Bdw. 85kg...

Age 30
BW 183.5#

CFWUx3
WOD as Rx'd: 115*2,125*1,135*1,135*1,145*1,155*1,165*1,170*1(pr),170*1,175*1,175*1

Hang Power cleans:
135*3, 135*4

Felt strong today. Muay Thai tonight.

The whole world is doing hip extensions and calling them "back extensions" (even in NSCA pub's).

Consistent with the common vernacular, the hip extension is our default "back extension" and is the easiest of the three movements. The primary movers here are the glutes and hamstrings. The muscles of the back (spinae erectors) are used statically.

With the true back extension, you must be careful not to collapse during flexion or pull on the appartatus' vertical support to increase range of motion. With the pelvis trapped on the pad, excessive range of motion, or moving too quickly in the eccentric phase is potentially injurious to the lumbar spine. Here the primary movers are the spinae erectors and the glutes and hamstrings are working statically.

The combination hip and back extension is an advanced movement requiring considerable control of the hip and back. The glutes and hamstrings and the spinae erectors are working dynamically and sequentially.

Question for all you seasoned crossfitters, I am working my back in from a short stint in apathyville and have been doing the workouts either as Rx'd or close to it. My problem is soreness. I know lactic acid is building and I've been stretching to work it out as well as taking glutamine to help the healing process, but somedays, I'm just sooo stinking sore that I can't get the workouts done, let alone started some days. I want to go at this full force, but I'm training for fire fighting entrance exams and don't want to injure myself and lose multiple weeks of training time to nurse an injury. Any words of wisdom from the pros?!

I really enjoy the information on this site. I have benefitted so much in the short time that I have been doing (scaled) crossfit workouts.
I can really appreciate the digestable size of the information bits. It makes it easier to apply.
Just another of many thank yous!!!!

65, 75, 85, 95, 100, 105, 110(PR), 115(F), 115(F), 115(F)

Steve
it is not Lactic acid that is making you sore(the next day), it is just that your muscle-fibres are shredded from the overload.

It happens to all Crossfitters when they start. You can either tough it out (like you have been doing) or just take an extra day break, and try to make it up the next day (or not at all)

You won't injure yourself unless you use weight you cannot handle with the sore muscle. But that could be applied with a rested muscle

When I asked this question when I started, Someone recommended a bowl of aspirin in the morning. Never tried it. But I always want to after every Bench Press WOD

Coach,

Last night I did a 1.5 hour boot-camp that is very much like an intense and sustained beating. Six months ago it killed me....last night it was cake. No pain in my shins, I was faster, stronger, leaner and didn't fatigue. In fact I started to come on stronger after the first hour. I use this class as a crossfit litmus test every few months and CF blew the curve. This is the best program i have ever been involved with and I just wanted to thank you again. You have brought athleticism back to the gym.

ricky
richmond

w/u: 1000m C2 row, 10 x squats, 10 x clean w/20 lb bar, 5 x clean w/45lb bar
WOD: 65, 95, 115, 115, 135, 135, 135, 135, 145, 145-less weight on max effort but was a bit picky on form today-having a problem with balance and landing too wide early on, a little better toward last four sets, more practice needed
finished w/2 x 500m C2 row (1:41, 1:49), damper setting 9

WOD 070117 as rx'd

Russ (155)(185)(205)(215)(225)(245)(255)(265)(275)(275failed)

that last fail pissed me off...I got the bar to just under my chest but for some reason I couldn't get under it...whatever 275 ties a PB

practice cleans, worked up to 95

42 m 220#; subbed BP due to sore back from the bell swings yesterday. Still missing at 300; however, still smiling to be doing more at age 42 than my best ever in college! Planning to pick up these cleans on Friday; assuming I don't rediscover more more back muscles tomorrow ...

BW 175

Squat Cleans-135/155/175/185/155/175/195/175/175/155

Still getting used to these. Weaker than my power cleans for now.

95x5
135x5
135x3
135x3
135x3
135x3
135x3

legs are destroyed from tabata squats Monday night, went light on these

Burgener wu
New stair mill at the gym: 7 floors 2:00
Clean & Push Press 95#-115-135-145-150f-150pr-135-115-115-115-115
Stair mill 7 floors 1:00, wonder what it will be like to sprint on this.

BW = 142 lbs.

1 x 95
1 x 115
1 x 135
1 x 145
1 x 145
1 x 155
1 x 165
1 x 165
1 x 170 (Failed)
1 x 165 (Failed)
1 x 155
1 x 155

I'm still doing these Cleans more like Power Cleans. I'm not too comfortable with the jumping motion...My right leg moves but my left stays glued to the floor. Are Power Cleans just as effective or should I really work on the Standard Clean. Any suggestions?

bw 165

180x1x10

95/115/125/125/115/125/125/135(f)/125/135(f)/125/125

37 y.o.
BW 154 (down from 168 Sep 1st)

125 is a PB. I could get the 135 to float at chest level, I just couldn't get under it quick enough. I need a little more form practice, methinks.

All reps done with 135lbs.

BW: 170
145
155
165
175
185
195
205
215 (failed)
205
185
185

135
145
155
165
175
185
195
205 (previous PR)
215 (new PR)
135 for several sets as a cooldown.

cfwu x2
"Helen" from yesterday (14:21)

65,70,75,75,80,80,85,90(f),90,90(f),90(pr)

143lbs/30yoa

modified CFWU x 3

As Rx'd

45x1
95x1
115x1
135x1
145x1
150x1
155xF
135x1
135x1
135x1

I didn't have a PR from before, so I guess 150 is. I had the 155 clean but had to dump the weight when I started rocking back at the bottom of the squat.

burgener wu

45x3 wu
55
60
65
70
75
80 failed 3x
back to 75x3

overhead squats
high pulls to finish off

115#

Worked up to 150# PR for squat cleans.

Bwt: 135

135
155
175
175
175
185
190
195 (PR)
135
135

Need to work on keeping my hips under me and back arched while coming up from squat postion. I think part of it is because the flexiblity in my wrists to keep elbows high is pathetic.

Hello all...good to be back. I took a few months off in preparation for a summit of Mt Rainier. Well the summit has been put on hold until 2008. Really excited about getting back into the swing of things.

33/194
65,75,115,125,135,155,165,175(ugly),185f,175

Steve #62...

Go to the Brand X site and use the scaled down versions of the workouts in the forums. Every training day they will take the WOD and scale it down to various fitness levels. It is still the full force workout you want at the intensity you need to be successful. I often use one level down from the WOD called the "PACK".

I have found it allows me to work on technique more and as such I have gotten better results...faster. I have avoided tendonitus and burnout as well, which was common when I would feed my ego and do the WODs as RX'ed without the assets to do so.

Check your ego at the door and in several weeks you will be up to WOD standards for most if not all the workouts

Warmup: stretch, Burgener, situps, hypers, MUs, HSPUs, rope.

Snatched 135x1 and 155x1 to get things moving.
Squat cleans (no jerk):

205x1 (ugly, too heavy to start with)
185x1 (better)
195x1
205x1
205x1
215x1
215x1
225x0x5 attempts.

Just couldn't seal the deal with 225. Very unhappy about this, especially in light of the 230 that went up last time. Final attempt was obviously deteriorating in form, so that was it.

now it is STEVE #36for my above post

on and off again flu since christmas has relegated me to the bench temporarily. I got new lifting shoes last week that I am dying to try.

stayed with 95# today and worked on form. I've always had a problem with the clean, I usually do more of a power clean than the squat clean and I am trying to get rid of that habit. I think it'd be better to do squat cleans by default than power cleans, so I'm going to try and break the habit. Probably add them into my warm up with just a bar. I have a hard time getting under a stick. Something else I need to work on. Good luck to everyone and Happy CrossFitting!!

BW: 160 lbs

115lbs X 1
155lbs x 9

bw 70kg

oct 29 : max out at 45kg
jan 17 : 40,45,45,50,50,55,55,57.5 kg

also bench presses : 40,45,50,55 x 5 reps

One last question, I feel like I'm developing tendonitis in my elbow. I've traced when the pain started about 3 or 4 months ago and like always, the pain comes and goes. Is there are sure fire way to beat tendonitis or is it more of pain management from here on out?

warm-up: Dropped Oly bar on right foot above the toes.

SqCln:
135
145
155
165
PCln w FSqt:
165
175
PCln:
185
175
165

Steve...If I had to bet I would say you are pulling with your arms on cleans and snatches, as well as have a lack of flexability that strains your elbow in the rack position for front squats, thrusters, and clean and jerks.

If you scale the workouts down, learn the technique of the lifts/exercises, and incorporate lighter weight exercises of the ones that hurt your elbow into the warm-up...the tendonitus will receed. Managing the pain is not a long term solution...developing the proper strength, flexability, and technique is.

Never been shown how to properly execute a Clean, only info is from short vids and written description.

So I did them ugly, but I did them. I think one glaring weakness of mine is I catch too high in the squat. I was catching the bar in a "half squat," then finishing the decent and full ascent bearing the full weight on my shoulders. I will concentrate on making improvements for next time with empty oly bar practice scattered sporadically.

today, CFWU x 3 (scaled PUS back to 5 ea/rd) then,

bar x 1, 95lbs x 1, 95 x 1, 115 x 1 x 7sets

Age 35 bw 185

155,175,185,195(f),155,175,175(f?),135,155,175

Last one went a little "power-cleany" on me...

95,115,135,155,165,175,185,205,215,225

Re: #70:

John, I've done that exact same warmup! I've found, however, that I get much warmer hoppin' around cussing than I did actually dropping the bar...

100, 110, 120, 130, 140, 150, 160, 170, 180, 190f, 135X2
not my best but I haven't done them much lately, I'll have to pick them back up

33yr / 180lb / CF#14 / CFWU x 3 (minus pu)

watched Coach B's video on cleans several times. my first attempts.

135, 135, 155, 155, 175, 175

left arm/shoulder sore from yesterday's ballistic pu. just need to break 'em in. took it easy today. should be able to do more next time. took some xs tylenol.

M/30/193
CFWUx2
Cleans 10x1
135x3, x2 warmup
155, 165, 175, 185 (2), 205 (4)
Guess I only did 9.

WU
OLY bar HC and DL x 25
WOD
95/115/135/155/165/175/185/195/195/195

got 245 easily sunday, I'll work form later today.

We started our 3 day 100 pull-up, 200 push-up, 300 squats

Today (27:03) 5 rds 20-40-60
Thur 10 rds 10-20-30
Fri 20 rds 5-10-15

CFW x 2, and Burgener WU
115,135,145,155(f),155(pr),165(f),145,145,145,145
When the weight gets heavier, I think I'm catching it to high, as I feel the weight descending w/me and putting pressure on my wrists and elbows. I like the idea that others have mentioned of adding cleans to my WU.

Steve #69, there is no sure fire way to beat tendonitis. Treatment is relatively easy, but patient compliance is poor.
1. Avoid the offending activity (usually for at LEAST a couple of weeks)
2. NSAIDs(motrin, naproxen, etc...) each day for 2 weeks
3. Gradual return to activity (much lighter weight, and fewer reps)
4. Ice to affected area after activity, or at first sign of irritation.
If you gotta workout, and can't avoid the offending activity, ice it as soon as possible afterwards, take the NSAIDs, and quit bitchin.

I did Power Cleans. Next time I'm staying with 40kg so I can do the full Clean. Note to self: get some coaching.

40kg/40kg/50kg/60kg/62.5kg(PR)/65kg(f)/60kg/60kg/60kg/60kg

32 Kipping Pullups right after last PC. Lost grip. Some Pistols.

BW 66kg

CFWU X 3 - increased reps today from 10X3 to 10-12-15

also decreased assist on pu's/dips from 60# to 50# - until last 6 dips went to 70 after failure

kind of a struggle for a "warmup" but I feel stronger already.

My first cleans ever: (M/35/166#)
65 65 75 75 85 95 95 95 105 105

However, with further reading I realize my form was lacking. I wasn't catching in a full squat, rather catching higher and lowering to squat position. Will check out coaching vids better, next time, and/or look for an olympic lifting seminar.

95,115,135,165x7

Form is feeling better, but I have a hard time racking the weight. I can't seem to get my elbows out front with heavier weight. I have a session with an oly lift coach scheduled(no Crossfit in Utah), so I hope that helps.

Oh, yeah - forgot to mention how helpful back extension/hip extension vid was.

Realized I've been doing hip extensions. First day of back extensions was great.

I wonder, though, if mixing the three (back/hip/back & hip) would be good for the WU, similar to varying grip on the pullups?

Love that video.

44
194.5

95
115
135
145
150
155
160
165
170
175 pr

105,115,125,135,140,145 (PR),150 (PR),155(fail, power clean), 135 (fail, power clean),135
BW 175
age 34

35 yo male. 215 lbs
BWU and other lifts to get the blood going.
I historically stink at these because of lack of coaching. For example, on 29DEC2006 we did hang power cleans and I stunk up the joint.
The CrossFit material has remedied that a bit.

The first 7 reps I did power cleans (from the floor). 135,135,185,185,185,105,205(PR)

Then I brought it back down to work on form with cleans, full squat. 185, 185, 185

Practiced Shoulder Press then went back to work.
Doc

155
175
195
205
225(tiesPR)
235(failed x 5)
205
155x5

Age 34
BW 147#

135, 140, 145, 150, 155, 160, 170, 170, 170

F/35/195/6'3"

95
95
95
95
95
105
105
105
105
105

Age 36, bwt 152

115, 115, 115, 135, 135, 135, 145, 155(f), 155(f), 155(f), 135(f). Dang! Ran out of gas. And I thought these were the easier workouts...

Arrrrgh. Was going to do this after work, +/- front squats. Have crack of dawn work tomorrow and can't do upper body today. Will try to add to WOD tomorrow. Good thing I didn't sneak out for a lunch break WOD!

20-40-60 pull-up push-up squat today
squat clean 275 felt good.

187,197,202,207,212,217,221,226,231-f,231-f
bwt - 165

+ OPT challenge
RDL x 5 x 3 - 153,173,193 x 5 - light
tabata push ups for reps - 127

30 yo 6-2 @ 181

95
115
125
135 (pseudo)
135 (pseudo)
135
145
145 (fail)
135
135

I need work.

35,45,55,65,70,75,80,85,90,90,90

+ OPT challenge
RDL x 5 x 3 - 90 lbs x 5 x 3
tabata kneeling push ups - 72

Nice work Kegger!!
I'll do this tonight at Mike's Gym with his crew. I don't know that I'm where you are Kegger, but I'm going to be pushing for ya! Previous pr is 115 kg (253#), so we'll see what happens. Will post it later.

CFWUx3, working on cleans/ohs

BW 127

60/65/70/75/80Fx2/75/75/75/75/80/85PR

Old PR 75, though I've done 85 w/ a HSC, never a full clean. Still gunning for 95, but I need coaching I think. Did finally pull a 65lb power snatch though.

WU on rings
Burgeoner WU

Concentrated on from

10x 65#, 6x 95#, 3x 115

Most lifts closer to powercleans, need to drop to deep sqaut position

Worked up to 165. PR

Wale got 245.

M/ 170/ 5'10"/ 27

95x5 deep squat cleans
135x1
145x1
155x1
165x1
175x1
185x1
195x1(pr)
200x1(pr)
205x1(pr)
210x1(pr)
Missing was not an option since I have no collars or bumper plates and I don't feel like repairing the floor in my garage. I know I could have done at least 225 with the confidence proper equipment/flooring would've given, but Im happy with a pr!

These felt fairly easy, especially for the catch portion. This is about my third time maxing or going really heavy with cleans and my problem up till now has been that my body refuses to drop under the bar. But today I felt like even though my pulls felt horribly slow, dropping under the bar was a peice of cake! Now I just need to work on deadlift and front squat strength and 300 doesn't seem all that far off. These were all power cleans btw!!!

26m 191#

135, 135, 155, 165, 175, 175, 185, 185, 195, 205

i also need to work on the squat portion of a clean so it's not so much of a powerclean.

M / 37 / 185

As RX'd, 1 minute rest between sets...

135
145
155
165 x 2
175 x 3
185 x 2

M 50 69 182 CFT 695
WU tabata jump rope, speed bag, 2x10 KTE
WOD A couple warmups w/ 95#, worked up to 165lbs (PR!) Worked hard on keeping back straight, core tight. What a difference proper form makes.
Cooled down with tabata JR, 2x10 KTE, BE's.

135, 2*155, 2*175, 2*185, 195, 205, (3F at 215), 185.

Today is one year on CF. Thanks Coach.

29/174

Rx'd

85
95
105
115
125
135
145
155
165
175

lil pipe BW 165
95/115/135/155/165/175/185/190(pr)/185

53/63/68/73/78/83fail/83fail/83/83fail/78

#33 and #98: Thanks for the notice.

Dale, I might have to get some bumper plates to go higher. Dropping 280#'s to your waist and then lowering it to the ground is an exercise in itself. Thank goodness for the hook grip.

It's MOTHER F*#@%NG Oly-Lift Day!

CFWU
135, 135, 155, 175, 175, 185, 155, 155, 155, 155

Got a little sloopy on the 185 decided to work on full squat form. Left quad still buggin under the heavier weights.

95x5 clean
95x5 snatch

Did "Helen" today, needed 12'05'',subbed rowing for running. I have to work on kipping pullups, they are not absolutely "propper". Then I did cleans with my two 36 pound kettlebells, was powerfull!!

28/M/185
CFWUx3

135 for all sets; working on the "float." Great advice. Tricked out a back extension developer: bench on cinder blocks, feet tucked under windowsill.

111,111,121,121,121,131,131,131,136,141

Prior 1 mile run
Post 5 X 10 Pull-ups and Back Ext.

31/188
95/115/135/135/155/175/185/205/185/185

big pipe bw 180:
tweaked my back yesterday so was gonna just work on form, but started feelin better so went up to tie my pr upon which decided to back off: 135x5, 165, 185, 195, 205, 135

Did this after helen and BJJ practice.
Did 95x5, 115x5 to warm up and practice diving under bar.
135/135/135/155/155/155/165/175/175/175f
Failed on my last 175 but I finally was able to dive under the bar, I ended up rocking back in my squat so I bailed out.

Went super light on these for form work/rehab.

65 X 4
75 X 2
85 X 2
95 X 3 (First one sucked.)

bw-70kg

60-65-70-75(PB)-77.5(PB)-80(F)-77.5-77.5-77.5(F)-70-70-70kg

annoyed at my weak front squat, deffo held me back on this. I twice got under the 80kg lift, but couldn't get up with it. I forsee front squats in my non too distant future....

chuffed with the PB lifts tho!

cfwux3rds 15reps of squat,pushups,situps 10 reps of hip/back ext and ring dips, 5dhpu's

bwt 240 age 31
cleans
105x4 125x2 135x2 145x1 155x1 165x1 175x1 185xf
185x1 195xf 195x1 205xf 205xf 205xf 125x5 (form)
can't break the 200 barrier definitely need to work on form.

135, 135, 155, 165, 175, 185, 205, 205, 225(f), 225(f).

BW: 175

135, 145, 155, 165, 175, 185 (miss), 185

Started at 163 and worked up to 212 which is the same as I did last time but I'm very confident that my form has improved dramatically, although I still have much to learn. I got much deeper in the squat position but, as AFT pointed out to me, I'm pulling too high.

Daily OPT Challenge (for my notes) RDL of 177,187,197x5 and 73 Tabata push ups.

-Power Cleans
45x 10
95x 8
135x 6
185x 4
-Work Sets
225x 10 singles with 1:00 rest between reps. Wanted at least bodyweight for these, but I had to do them at work and the bar is severely bent making the catch very difficult.

Afterwards worked on single-arm DB cleans and presses, strict pull-ups, and some grip/wrist work.

135x1x10 squat cleans

Did power cleans in the past

33yom/152#

CFWU x3 (8:44)

WOD
95/115/135/145/155/165/175/185(fx2)/175/175(f)/165/175

These were much better than my last Clean WOD as I felt much more comfortable with higher weight. However, as the weight went up my catch seemed to get shallow - probably still lacking some confidence to commit to the catch at higher weight. I think I'll have to come down a little and get better form before I can go much higher.

Wednesday 17th Jan:

"Bit of a kerfuffle"

1 minute of each of the following:
ball slams
press ups
kettlebell swings (16kg)
thrusters (20kg oly bar)
row (number of calories)

three rounds, with 1 min rest between rounds
for total number of reps

Score: 266

Pukie threatened in round 2 but I saw him off!!! ;D

nice one DJ, I was wondering who was going to say it.

177/187/197/202/207/212/217 (f,f)
Totally disappointed, last time from the hang got 221 X 2, expected at least 240 today, something is up.

B/W 180#

Maxed out at 235#'s

38M/185

Burgener Warm-ups

WOD, Clean - all weights in kg:

40/50/60/60/70(PR)/70/70/75 fail/75(PR2)/75 fail /75 fail/70/70

That's 4 PRs in one week: 77lb weighted pull-up, 225lb Front Squat, 1:30 400m, and 165lb Clean. Crossfit rocks.

Plus 30kg Snatch practice (which is the fifth PR but only because I haven't practiced them before).

Sam

Neil 49/165lbs & Ellie 52/104lbs

Tuesday 500 mtrs x/trainer
21 x 45lbs/25lbs d/b
12 x pullups

5 laps for time

Neil 24.04 Ellie 30.00

Today tried cleans, concentrated on technique. Although we are both experienced trainers, olympic style lifting is new to us, so we decided to focus on good form.

Neil / Ellie

1 x 88 / 1 x 44
1 x 88 / 1 x 44
1 x 99 / 1 x 50
1 x 99 / 1 x 50
1 x 110 / 1 x 55
2 x 110 / 2 x 55
2 x 121 / 2 x 61
2 x 121 / 2 x 61
2 x 132 / 2 x 66
2 x 132 / 2 x 66

Looking forword to next time this comes up as we both can and will do better.

RE: the clean.

Gail Hatch.com has some great video. I have a couple saved on my work computer. I will try and email them to anyone who wants it.

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3 subbed 7 ring dips per round
Clean 45lbs x 10, 65lbs x 5

Clean
95lbs x 1
105lbs x 1
115lbs x 1-1-1-1-1-1-1-1
3 minutes rest per set. Squats A2A.
Compared to 060830: plus 20lbs max weight

95,105,115,125,135,145,155,165,175(F),145,145
Will start out with higher weight next time.

yesterdays "Helen" 18:13 subbed jumping pullups

todays cleans
135x5, 135x5, 155,165,175,185,195,195,195,185,185,175

500m Row
Burgener Warm-up

WOD
135-155-165-175-185-195-205-215-225-225

Way short of my PR. Things weren't feeling right. Was having a hard time getting amped for the lifts, which is wierd. I usually get phyched for Cleans. Should probably spend some time working on them. 225 wasn't as explosive it should of been. No way I would of got 255 again w/the way I was lifting today.

Get some, Go again!

Travis- Someone has to keep it going!

I saw it this morning on the way out to the car, and it ran through my head. When I got back on after I did my workout I saw your post and cracked up laughing. My daughter asked what was so funny, but in the end she didn't understand.

Worked up to 125.

Noticed some really good amounts listed!

WU- 2 mile fast walk with N, L, and dogs.

Then-
45 good form
45 (lost my balance and fell backwards) :(
45 good form
65 x 2
75
75 failed 3 times
65 F
65 Power clean
45
45 good form
45 good form

This is a total mental exercise for me. I lost my focus on the second 75 lb and couldn't even get it past chest level. I had a hard time getting my focus back for remaining sets. All cleans were full squat cleans, except where noted.

N- Full squat cleans 45 lb x 10
L- power cleans 45 lb x 10

Kate

Nice work Kegger! + bwt is an accomplishment.

Bwt = 148

115-125-135x2-145-155-160x4 (pr)

Should have tried heavier but 160 didn't feel as solid as I'd like. Full squat cleans on all reps.

male 46 165# 45-65-95-95-115-135-135-155-157.5-160

Another excellent training video. Very impressive!

38 male 185

95-95-115-115-115
135-135-135-155(fail)-135

gotta get some five pounders

115 attempted 135 on 9th and 10th reps

M/28/230#
185
185
185
205
205
205
225
225
225
225

23yo/69"/172
115, 115, 135, 135, 135, 135, 145, 145, 155, 155
I did Barb on Monday and still sore, but I felt stronger than past cleans.

As Rx'd
29yo M 210lbs

135x1 155x1 175x1 185x1 205x1x1x1

First time really going at these..Lots of fun!

Bodyweight 175lbs

Squat Cleans

95-115-135-155-165-175-185(power cleaned it, whoops)-185(PR)-195(fail)

finished with 195lbs clean pulls x5

39yo 195lbs

Been following Crossfit kinda-sorta with modifications since September, oblivious to CFWU.

Committed to doing all WODs this year to greatest degree possible, including CFWU.

Unfortunately, a virus has already set me back. I decided to forgo warmup today to save energy, then..

100/105/110/115/120/125/130/135/140/145/150-fail

135-135-145-145-155-155-165-165-175-175
squat cleans

stephane 29\194.6
115-135-145-155-165-175-185-195

bwt ~114
100/105/110/115(PR)/115/115/117.5(PR)/105/110/105

in between, sets of 35# kb snatches (and one set of 10/10 with the 44#, grabbed by mistake)

Bwt = 150
115-115-115-135-135-145-145-155-155-155

bwt 155
135/145/145/155/165/175/180/165/155/145
This was a big PR for me. Coach Burgener's video about making the bar weightless was a godsend.

male 39
195#

95
105
115
125
135
145
155
165
175
185

full squat cleans on every rep, felt good. Second day back and feeling good but already sore from Helen.

Frank:47/205#
95/105/110/115/120/125/135/145/150/150

Matthew:14/130#
95/100/105/110/115/120/125/130/135/135

43/175lbs (80kg)

Two PR's tonight:

Did Helen in 9:28, 63 seconds faster than previous best. Had dinner then went back down to the basement gym for the cleans:

5 x 30kg, 1 x 40, 50, 60, 65, 70, 75, 80, 82.5 then 87.5kg (PR). Pretty happy about both.

Clean: 115, 135, 155, 175, 195, 205-fail, 195, 175, 175, 175.
Then practiced with 115

Question: Is it safe to say that my Clean is limited by how much I can Front Squat??

CFWU ( 3 x 15 )
hang squat cleans sets of x3 performed fast:
95,115,125,135,145,155,165
~2.5 secs/rep

form work with dowel

This is my second week of crossfit I'm still adjusting from my other routine. I'm not going to lie I wasn't sure how it was going to work out then I threw up and decided to roll with it. PT then this. (not sure if I did it right, power cleans to squat and up was one)

23/220

1x145
1x165
1x185
1x205
1x215
1x225
1x235
1x245
1x255
1x265 (failed)

CFWUx3

135,135,155,155,155,175,175,185,185f,175

155x3
135x8
lost my grip and dropped the bar on my quads from the catch position. that sucked, but was still funny.

First time doing cleans. 2nd week on Crossfit

38yo BWT 155#

CFWU
95,115,135(f),115,115,125,125,125,135,135

5 rds
side to side plyos over small box 30s
rest 30s
24" box jump 30s
rest 30s

CFWU X 1 and other limbering moves

Today was all about perfecting technique for Corey and me - we worked with 60# and then 80# and just did them in sets of 3 and 4 until we were cold and tired! Probably did 30 plus.

135
145
155
165
175
185
195
185
185
Lbs

115-145-155-155-165-165-165-165-170

warmup
squat cleans
5x95
3x135
5 sets of 1x145
5 sets of 1x150

CFWU x 3
Burgener wu
WU 45 x3, 55 x3,x 60x3
65/65/70/70/70/75/75/80/(80f,80f,75f)/65

Row 1000m, 60# thruster 21 rep, 15 asst pull ups
= 7:29
Row 750m, 60# thruster 18 rep, 12 asst pull ups
= 6:11
Row 560m, 60# thruster 12 rep, 9 asst pull ups
= 5:13

Run 800m, 100 sit up, 100 back ex, run 400 m
Erin

M 180lbs 23yrs
135-145-145-150-150-155-155-160-165-165lbs
Need to work on my technique

M/26/180
CFWUx3
WOD as Rx'd
135/155/175/185/185/195-/185/195/205-/185

145 max (did it about 6 times)

40-50-55-60-65-70(m)-55-55-55-55

fatigued after clarking 70, dropped down to finish reps.

CFWU

205/225/245/255(f)/205x3/225/225/235/225/225

Correction, the last four should be:
205/225/205/205

Clean:

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

29/185

As Rx'd - worked on form

65/65/85/85/105/105/105/105/135/135

First CrossFit workout, never done a clean before.
M/22/155#

CFWUx2
95/105/115/125/125/125/135(f)/135/135/135

Anyone in Madison,WI starting up?

37 BW 190

145/155/165/175/185/195/205-f, 205-f (135 x3)

Just wasn't feelin' it today.... too cold (2 degrees when I got up...)

6'1" 202
CFWU
135,155,165,175(f),175,170,165,155,155,155

Paul: 95/95/105/105/115/115/125/125/135/135/145/145

Jen: 53/53/63/63/73/73/83/83/83/83

135
155
175
185
195
205
215
225
225
230 (pr)

Coach,

With reference to your comment (#35) and today's video, where does the Glute-Ham Raise with the raise to near vertical (as demonstrated in the BFS Glute-Ham Developer booklet) fit in? Does the progression from hip extension to hip-back extension render the GHR superfluous?

31/ 183

135
135
155
155
179
179
179
189(f)
189(f)
189(f)

I was real close on 189, but couldn't commit to getting fully under it. Didn't feel all that heavy. I think 179 is a pr anyway. Don't want too be greedy.

Also, worked with new partner. Hopefully I have sold someone on crossfit. She consistently has been showing up to work out for about a week now.

45/160

115,135,145,155,155,165,170,165,165

bw: 185

As rx'd: 135, 145, 155, 165, 175, 185, 195(pr), 205(pr), 215(f), 210(f)

Form went downhill as I hit the PR's.

new experience while warming up--banged oly bar on underside of chin. thought i'd broken some teeth, but no damage, except ego. 85,105,115, 135,135,155,155,175f,175f,175f (couldn't convert). 5x105 for form. situps. 10 min ellip wu 16/16. vs 65,85,105,125,135,155,175pc,195f, 195f,185f on 8/30/06.

My first time doing Cleans. It takes a while to get used to the movement.
Clean
85x1x2
95x1
85x1x7

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

BWT: 176

95,100,105,110f,110,110f,110f,95,95,95

I can't do squat cleans! Big problem getting under the bar-I really don't get it. I can lift more weight than this!

95,105,115,125,135,145,155,155,160,165
PB. Didn't catch in full squat on last 2-3.

me: m/40yrs/194#/5'10"

CFWU 10/12/15 & Bugener

I am new to cross fit and I am learning the oly lifts & love them. There is so much information on this website it's amazing. I did not do the one rep 10 set thing, I want to learn the exercise with good form first so:

65x10
95x8
115x6
135x4
155x1

I now know where to start next time.

Thanks Coach, I just cannot believe that this is available to anyone who can type crossfit.com I cannot wait to shake your hand.

Billy

1x 155
1x 155
1x 165
1x 165
1x 185
1x 185
1x 195 (PR for a good form, full squat clean!)
1x 205 fail, fell backwards, lost concentration
1x 185
1x 185

These were my best ever form full squat cleans. That video of Coach Burgener (from mon.) just made things click so much better. Still bummed on the fail @ 205 cause that is body weight for me.

32/5'10"/180
120#,120#,125#,130#,135#,145#,150#,155#,120#,120#.
Form still kind of iffy. Sometimes it all comes together and the weight feels very, very light. Other times, everything feels kind of herky jerky and I end up relying on brute force and ignorance. I guess it's back to the ol' broomstick for me.
-John

body weight 206
135-155-165-175-185-195-205-215-225-235

Full squat cleans:
Worked from 105 to 195.(10lb jumps)
1 min rest. Hook grip on all sets.
Still need to work on form.

right wrist is still hurtin'

subbed db cleans

35/40/45/50/55/60/65/55 X 3

first time cleaning to a squat

1-95
2-95
3-110
4-135
5-135
6-155
7-155 (165,fail)
8-155
9-155
10-155

95,110 seven times, 120, 130

bwt=170
worked up to 170
finished with max set of chins(23) and one minute max situps(56)

Clean
24kg KB, 25lb sandbag, 5 gal. jug of water, 25lb ammo box and a tire 10 reps each. 30 Ab exercises in between.

5-5-5-5-5 30, 40, 45, 50, 50 Double DB cleans.

115,135,135,155,155,155,155,175x3(f)

Kegger - no need to worry, bro. What an absolutely awful night of lifting. Just had no schlitz. Going to post weights in lbs instead of kilos to make myself feel better.
Did all of these as clean and jerks, 'cuz I'm working towards a comp this year.

As rx'd (well, plus jerks). 37 yom, 184#
1/3 cfwu, burgener wu, DLs/HSC/PC/Rack Jerks with 110# to warm up.

154-176-198-209-220f-220pr-231f-231f-231f-220f-220 make.

Not a great night. My pr for clean is 253. So, big boy, I think your safe, especially if you don't have bumpers - you've definitely got more in the tank. Keep at it!! I've got to reset and come back at these again on a rest day or something.

95x1,115x1,135x1,135x1,135x1,135x1,145xf,135x1,135x1,135x1,135x1

25/120

45/45/65/75/75/75/80/80/80/75(to save form)

BW 70kg
2min Rest between Attempts
50kg 1
60kg 1
65kg 1
70kg 1,1
72.5kg 1
75kg 1
80kg 1,1,1
Good Depth

Age 51/BW 240#
Squat Cleans (115/115/115/135/135/135/155 (missed rack)/135/135/145/145/115 x 5)

CFWU X 1

1 X 115
9 X 135

Couldn't get technique of catching in squat until last couple of sets. Weight not a problem. Work on technique.

As rx'd
150
160
170
180
170
170
180
180
180
180

BW 150
CFWU, burgener warm up,
95 lbs (WU)
115 lbs
135
145(f)
135lbs X7.
Still in learning mode but it's 20 lbs heavier than 2 weeks ago and seemed much easier! Thanks for the posted videos.

Regards,

F 32 150lb

4X95
1X100
1X105F (I knew if I concentrated I could)
3X105
1X110FFF

CFWU + 5x5 hspu (50% ROM)

Squat Clean from the deck - 10 singles

175,185,205,205,205,205,215,215,215,225

THAT FELT GREAT!

2.5 mile jog
CFWU x 3
Cleans 95/115/135/135/155/155/165f/155/155/155

Tonight at Brand X (courtesy of trainer Cyndi)

Rolling 100's in Jason's class.
Big dawg\pack

Warm up one mile - moderately paced then immediately begin:

8 rounds
sprint 100M
10 squats
jog 100M

total 1 mile and 80 squats

7:59/24:24

Oh my gawd. PR on mile. That sucked. I think since I PR'd I might have not been doing a moderate pace....and screwed myself on the sprints because I was already trashed.

Would have given up without Jason's (trainer) coaching. Thought about puking. Almost cried. For once I wished there were more squats.

31 yo, 220#

95 lbs on all cleans, tried to work on form...have a lot of trouble getting my elbows to point forward.

also did weighted pull up routine from last friday...

25/50/75/85/90/115(F)/100/90/45/45

10x1 Full Cleans
2 x 32kg Kettlebells

Awsome video's lately, thankyou very much.

BW:80

First time doing full cleans. Weights in KGs

45,55,65,75,85,85,85,90,90,90(f),65

Caught the last 90kg really poorly, wrists in pieces. Got trapped under the damn bar at the bottom of the squat too. Which was a lot of fun until I figured out a way to put it down.

Just a jump and a land...

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

cfwu x 3

95/105/115/125/135/145/155/165/135/135

95X7 for warm-up, after stretching.

135/140/145/150/155/160/165/170/185/190 (failed on first two attempts at 190, but stubbornly got it on the 3rd attempt).

I experimented with different grip widths to try to find out why my shoulders sometimes hurt when I catch the bar.

111 X 2
121 X 4
131 X 4

Cleans done as RX'd

2 Mile Training Run 15:52
then WOD
111 X 2
121 X 4
131 X 4
Cleans as RX'd

60, BWT 283. Arrrgh! How something so (relatively) simple can drive me so nuts! Oly lifts are a true coordination test--and I'm lacking!
1x10-65/85/105/115/130 (weak pull)/130 (weight too far on heels)/130/130/130 (power clean)/130.
Balance, balance, balance.

Thanks for the challenge, Coach. The video was great, too--I'm part of the "whole world" you mentioned. More stuff to fix!

26/6'6"/180 lb
CFWUx3 (4-3-1, 4-3-1, 4-2-1-1 pull-ups; 5 ring dips)
Cleans (everything over 95 lb is a PR)
45x5, 65x5, 85x3
105-115-135-135-135-135-135-135-145(PR)-155 (not a full squat)
95x5
Felt a lot better; I think my feet are too wide on the land.

6' 175#

135-135-155-155-185-185-195-195-205f-205f

32 pull-ups

5'8 185LBS
95 X3
115 X3
125 X3
135 X3
135 X3
135 X1
135 X1
145 X1
155 X1
165 F

25 yo, 6'4", 210#

1 mile run 3/4 full sprint

115x3/115x3/135x3/135x3/155x2/155x2/175/175/185/185

CFWU

135-155-155f-135-135-115-135-135-145-155f(135 to make up for that last one.)

Worked on technique. I feel like I should be able to do more, but I need to get used to the movement.

Stunningly beautiful woman...

bw-199

wu
cfwu 1x10 reps
burgener wu
10x bar backsquat, frontsquat, overheadsquat

wod
135x1
135x1
145x1
155x1
165 fail-got sloppy and slipped on second pull
165x1
175x1-new pr
175x1
165x1
155x1
155x1

Threw in ring dips between clean attempts and finished with 5x155# front squats.

1470 total last time
1560 total this time

MC

As rx'd:

20-30-30-30-40-40-40-40-45-50 kilos

135
145
145
155
165 (eek!)
160
160
135 (working on form)
145
150

age 25
bw 200

135, 145, 155, 165, 175, 185, 195, 205, 205, 215 (fail) 185

never did cleans until Crossfit

First time ever attempting full squat cleans so I tried 5 sets of 3 reps:
95x3
115x3
135x3 + 1 miss (thanks bumpers!)
135x3
145x3

All in all they felt really good and I probably could go for more weight. Looking forward to next time! Need to work on getting all the way down into a squat on the ligher loads.

Age 28
BW 175

CFWU x 2

1x185
9 sets of 1x205

Form was average at best. Right foot keeps planting a little bit further out from where it should. Hang clean form is much better.

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

95/115/135/155/179/199/210/225f/225f/225f

bw 148#
95,95,105,115,125,135,145,155,155,160 pr

45x3
51.5x2
61.5x3
73.5x3
83.5x3

135x2, 155x2, 185x2, 205x2, 225
Still working on form - will have to incorporate cleans with bar only on warmup.

55lbs-60-65-70-75-75-80-80-85-85-90 PR!

ooops f/28/105lbs

55lbs-60-65-70-75-75-80-80-85-85-90 PR!

115
125
135
145
155
165
175
185
195 mental wimped out
done wimp

95-115-135-155-165-185-195-205-215-225(fail)-185x3(2nd attempt)

65, 65, 75, 75, 85, 85, 85, 95, 95, 95

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

60 kg right through, first attempt squat clean other than pvc

Never tried this before, so now I know where to go from here

65, 85, 95, 105, 115, 125, 135, 135, 145, 145

95,115,135,135,135,135,135,135,135,145

practiced a lot with 92 then up to 122 squat clean on Tuesday.

Wednesday- 20-40-60x10 of pull up, push up, squats
30:32

95 to 135lbs - worked on form

Power cleans 95,105,135,155,165,185,195 F,185 F 165, 165

95/95/95/105/115/125 (PR)/ 135 (PR)/135/95/95

All full squat cleans from the floor. Must have been noisy--got some goofy looks!

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

Thought is was only 7

Previous: 135/145/155/165/170/175/180/185-f/185/190

Still working on getting the form down and finally making progress.

lbs: 50/50/55/55/60/60/60/65/65/65

brandy
female
bwt:193
45;65;85x7;incomplete over thinking things!

--Clean

10 X 70lb singles--

27yo 200lbs

cleaned from 95-155
good form but left it light on purpose
next time 200+lbs

34/180
65,95,115,135,135,145 failed,145,145,135,135,135

Done last night
135-145-155-165-175-175-185f-185f-165-165

115,115,135,145,155,160,150,150,150,150

160 a PR.

135-155-175-205-215- 225f-225-235f-235f-230f-
215-215-215
Old PR 230- went for the new PR and couldn't pull it off - did the extra three reps to end on a successful note

135, 135, 135, 145, 145, 155, 155, 165, 165, 175

49/195

95-135-145-155-155-155-155

49/195

Only did seven sets. Read the wrong numbers on my notes.

45-55-65-75-85-95-105-115-125-135

At 125,135 Hips started to move early

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

The 2 155's were terrible, I was all over the place. So I dropped back to 135 and worked on form. Not a great day.

95,95,115,135,145,155pr,165f,165f,155,155
#1 failure due to not diving underneath fast enough
#2 failure due to not exploding from ground
This will help me achieve higher next time.

M/37/174

CFWU x3

warmup with 65# x 5 reps, then:

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

Need to work on form and wrist flexibility...

Added some diamond pushups and L-holds on dipping bars to round out the workout.

bw 185

135,145,155,165,175,175,185(pr),195(fail),165(2)

also did 1000m row after for a pr of 3:24.3!

Allie:male
BWT:175
135,135,155,175,185,185,185,185,195,195
I noticed that the heavier it got the less I was able to squat under it and stood up then squatted with the weight. Guess I'll work on that form or drop weight.

TSCHANZY 44YOM 169LBS

AS RXED FIRST TIME EVER. NEED WORK ON TECHNIQUE
2X65
2X85
2X105
2X115
2X135

cleans - 165,175,185,195,205,215,225,235,245,255(f)
back squat 3x3 - 255,265,275
bench 3x3 - 255,265,275

up to 180 FSC, then 195 power, then again...couldn't get under 195 today. Couldn't get 205 at all.

32 yo @210

all sets 155 lbs.

BW 58kg
20, 22.2, 24.8, 27, 30, 32.2, 34.8, 37, 40, 42.2kg

age 42, bw 205

max 185 (up to 175 was FSC, 185 was PC)

1x185
1x195
1x205
1x215
1x225
1x225 (f)
1x225 (f)
1x205
1x205
1x215
1x215

3x95
3x115
4x135
Haven't practise for a while took it easy today

(done 1/19/06)
w/u w/ bar, then 90#
115,135(so-so),135(better),145,155(so-so),155(better),165(f),165(barely),155,155
155's at the end were more power cleans than squat cleans since I was fatigued. Overall, felt good though.

bw 205
111
131
141
161
181
200
200
220
245 pr
255 pr

Age: 28
Wt: 155lbs

105,105,125,125,145,145,155,155(failed),155,155

95
115
125
130
135
140
145
150
155
160

CFWUx3
Burgener warmup
135-145-155-165-175-175-185-185-190-190

44, 5'11", 201lbs
135,135,145,145,155(PB!),155,165(PB!)165f,135,135

95/115/125/135/145/155/165/175/180f/135/135x3

bw 192

95/95/95/105/115/125/135/145/155/165

135lb:14min
ran to gym, ran back.

29yo,5'-9",195lbs

Clean
95 lbs. x 12
135 lbs. x 10
155 lbs. x 5
175 lbs. x 2
185 lbs. x 1
185 lbs. x 1
195 lbs. x 1
195 lbs. x 1
185 lbs. x 1
135 lbs. x 8

Push Press
45 lbs. x 20
85 lbs. x 15
95 lbs. x 12
115 lbs. x 8

185lbs

Finally got around to this one...

Age 31
BW 179 (Picked up 4 Lbs over a 3-day weekend)

CFWU x 1
Burgener W/U x 3

1 x 95
1 x 115
1 x 135
1 x 135
1 x 135
1 x 145
1 x 155
1 x 165 (f)
1 x 155 (Almost lost it)
1 x 145

These need some work.

42 yoa, 186 lbs.
CFw/u
115,125,135,145,135,rest 125's.

Thanks Coach and Lauren.

did this on sat after 1.5 hours of muay thai training

5/135
1x
145
155
165
175
185
195 fail
195 fail
175
175 fail
3/135
2/135 w/ split jerk

thanks!

135
145
150
155
160
160 (bad form so went down in weight)
155 (power clean)
150
150
150

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

Could have gone heavier but I was going for form over weight.

115 135 155 165 170 gym closed

95,145,165,175,185(F),165,175,185(F),145
still not getting as deep as needed(knee surgery)

115
125
135
140 f
140 f
135 f
125
125
125
125
125
125
115 x 5

135, 145, 155, 165, 175, 185, 195, 205, 205, 135(x3)

135/145/155/165/170/175/180/180/185/190
195 for good luck

DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
185 D
DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

39 yo 205
11:05 Gotta check my distance if I am on the lower end of the time spectrum!

Clean and Press
95x5/115x5/135x3/155x2/155x2/155x2
Clean
165/175/195

135,135,155,155,175,185,195

can't seem to get over the body weight hump. Can't seem to get enough pull to generate the confidence that I will be able to get under 205. The catch on the 195 was pretty low on my chest. I will work on it!

115-115-115-115-115-125-125-125-125-135

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

135 135 145 145 155 155 135 145 145 145

Still unable to put the weight on my shoulders in the approved front squat position. So, I have to support the weight on my arms. I just don't have the flexibility to bend my wrists and arms back far enough. Still, this is one tough workout.

36YO, M, 6', 175#

3x CFWU

80,90,100,100,110,110,120,120,130,130

Focusing on form as cleans are relatively new to me.

169# 24years old
Oly bar warmup
95#x10
115#x8
135x2
145x1
155x1
165x1
175x1
I power cleaned the last 2 sets but went into a deep front squat for the first 5. I'm not sure why but I feel stronger with the power clean opposed to using a squat. It took about 10 minutes.

M/26/210

155 for all

Just recovered from injury, should be back to normal soon.

135/145/155/165/170/175/180/180/185no squat/185
135x5

m/ 30/ 6-2/ 245

45x 3
95x 2
135x 1
145x 1
155x 1
165x 1
175x 1
185x 1
195x 1
205x 1
215x 1
225x 1

ACFWU x 3
65 x 5
95 x 3
115 x 1
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
200 x 1 (PR by 5#)
Didn't think I had the last one since I didn't catch in a full squat. Have to start heavier next