Yay for handstands!

Power cleans...the best explosive excercise ever?

I haven't done this in a long time. The last few I've done were hang power cleans.

I'm new to crossfit and don't understand the fascination with handstands. Can someone explain it to me?

#4 Steve, for newbies.. read the FAQ's, and go thru info on the website. It should explain a lot. The workouts are based on gymnastices, powerlifting, body weight exercises and Olymic lifting... remember to 'scale' the WOD's according to your fitness level.

another fantastic video. thanks for posting that. listening to someone talk about handstands and seeing the gym in the background brought back so many great memories of my years in gymnastics! Wish I could run over do some giants on the bars! :-)

i think i'll go work on some handstands now!

If you cant do handstands, you cant do handstand pushups.

Steve #4

As Benoes stated, if you can't do handstands you can't do hanstand push-ups. Also, have you every tried a handstand? You are pretty much working your entire body to stay in control. All the way from your fingertips to your toes.

#4 steve

if youre new to crossfit, then sit back and 'listen' for a while before making judgements...here's an analogy for you, do you shoot off at the mouth when joining a new team or unit?? if you do and youre that sort of person, then fine, forget the handstands, do your own thing....good luck...apologies if this is a bit direct for you....

Another great video!

#4 Steve,
Consider that the largest percentage of people are not very coordinated when they are standing on their own two feet. What happens when they suddenly become inverted is that their brains seem to shut off and panic ensues!

The ability to function confortably when inverted is a skill just like any other. I come from a Mechanized Infantry background. That means that I used to be one of those idiots in the army that drive around in a light armoured vehicle (LAV). In one year's time I was involved (not while commanding) in three different roll over incidents while in a LAV.

Imagine being trapped in a 13 ton vehicle upside down with 11 other guys in the dark! Being trapped in the dark with 11 other guys is scary enough but upside down?

What do you think happens?

Mayhem! No injuries, No serious problems except that we're all upside down and everyone is panicking, save for the guy who does handstands everyday! Thats what happens... And it can be trained like any other skill!

Here at Capital CrossFit Myself and Wade have had this discussion, we call it the 11th physical skill - "Spacial Orientation". Gymnastics skills are the key to developing this ability and Handstands are the first step! Rings are next, then tumbling!

It applies to any situation that involves the body being in an unusual plane or position, these scenerios cause systemic failure for no other reason than we just don't ever go there!

"I'm new to crossfit and don't understand the fascination with handstands. Can someone explain it to me?"

Sounds like a reasonable request to me as well.

So when you don't have a proper answer to a polite question on a public forum, you shoot off your mouth? Way to go Chuckie.

For me, HSPUs increase spacial coordination for folks who may find themselves inverted.

Secondly this is a skills based program, and handstands are a damned hard skill. That one skill turns into other damned harder skills, and those into harder skills and so on and so forth. Learn the skill, then learn the next and the next and the next and the next come back in 3 to 5 years when you can perform a planche maybe and ask yourself the same question to see if you can't answer it yourself!

I'm new to crossfit too....and am looking forwar to the reaching a level of whole body fitness/balance/strength that a handstand requires.

It seems that the videos are often random and not associated w/ the wod. Should we be practicing the contents of the videos along w/ the WOD?...I think I'll try the handstands for sure.

#13 mike,
You were offended by #10 Charlie's statement therefore you return with another insult. That is neither wise nor helpful. You're answer though was very close to being correct.

#4 Steve,
now don't get me wrong don't leave then come back, stick around keep working handstands and find out for yourself experientially what handstands do for you!

Hey Ronnie Boose nice Handstands!!! Good job buddy long time no see!

#4 Steve, handstands progress to free-standing
handstand pushups which progress to
standing military press numbers going
through the roof.

Going Climbing tomorrow so I did the WOD tonight.
Been doing CrossFit for a couple weeks now. I absolutely love it! Way more effective and fun than any other program I've done.

17 Yr Old/Male/140lbs
55-65-75-85-90-95-95-95-80-75. Tried 100lbs, couldn't pull it off, though.

Heyyyyy, Steve the troll is back and everyone is taking the bait!

Ahhhhrggg Gaucoin good catch crap I should have looked at the email. But hey it was a good response none the less!

Pierre,
Thanks, it is skill that I am giving much more attention as of late. Being around Roger and his team was humbling. They are a great to work with and genuinely happy to share their expertise with us.

Unfortunately, my "Reverse Flying Squirrel" dismount from the high bar was not caught on film.

Are you coming out west for the CrossFit Games?

Ronnie

yeah good comments regardless of the troll, and i'd like to throw mine in as well.

Yes handstands do increase spatial coordination for those who find themselves inverted, but it also increases spatial coordination, kinesthetic awareness, proprioception, or whatever you may want to call it in all three planes.

When you squat are you only building strength in the vertical plane? If that were the case I could just turn AMUNDSON upside down and K??? his a?? !!!!

Anyhow, you get the double whammy of training proprioception and learning a new skill which builds new neural networks which enhances learning and so on, and so on...

One of the Crossfit tenets is that overload results in adaptive response. The overload in this exercise is kinesthetic as well as strength, much like the Oly lifts we all love. However, this has a predominant overload in the kinesthetic response resulting in increased kinesthetic awareness. By the way that's why I love those Turkish get ups with the straight bar.

In the real world, increased proprioception is helping you not only when you were upside down in that truck,Pierre, your increased proprioception was helping you as the truck WAS ROLLING. By the way, I'm glad you're alright. I could go several lifetimes as I'm sure everyone else here would before another workout is named after another fallen soldier, fireman, policeman...

You guys stay safe

Comment #18, Woody

Welcome!! Keep working, it will pay off!

Funny, I was half expecting handstand pushups to complement all the leg work the last couple of days. I guess the video is a warning to be ready. :D

Bother, bother, bother.

I had very sore thighs this morning, but felt pretty good in the back, shoulders and biceps, so I thought I could maybe pull off something nice - say 175, even 180. Than I started playing with my new rings during the warmup and felt like a limp fish by the time I got to the WOD.

Anyway ...

110, 120, 130, 135, 145, 150, 155, 160, 165 (f), 165 (f), 165 (f), 165 (f) (yeah that's 12 - I didn't want to give up!)

(PR 170)

as someone new what exactly is the rep routine for these power cleans like lifting once then adding weight X number of times?

23/M/170#

CFWUx3 + some light DL and power cleans

135
145
145
155
155
165
165
170 (PR)
170
170 (fail x 2)

I'm going to try but funds are tight at the moment with everything going on! New gym, new job, new city and all. Plus I don't know, that would involve me actually working out and I'm not sure if I'm that ambitious LOL, kidding...

I've been working the lifts for the past couple months myself, will be going to my first meet in may. We'll see how that goes!

#22 Emiliano,
thank you, there is only one - not so much error as it is a slight skew in your comment, this may be more semantics then anything. It would not be "increased" proprioception it would be an increase in proprioceptive efficiency.

While you wont grow more proprioceptors, those "sensors" will become more efficient at sending its signals back and forth from the muscle to the nerve cluster.

Its not necessary to think on such a myopic level. Its time to worry about proprioception when a stimulus becomes harmful to the nervous system, but here most of the time with variation we avoid just that. Worry more about movement and function and less about biochemistry and you will develop greater movement and function then any biochemist/sport phys. dudelike person will likely ever help you to achieve. Understanding the underlying science is not the same thing as understanding how to apply it!

Unless you are a biochemist/sport phys. dudelike person then feel free to worry about it all day long for all I care hehehe! Not my kind of thing...

35/M/168

253
253
253
253
253
264
264
264
264
264

Another great vid.
Pierre, couldn't sleep again huh? So you were that "idiot" driving the LAV, was wondering who that guy was ;>
See you folks in a week or two.

Mike

Don't knock the LAV, I was on one for 10 years. I was only in one accident however- Pierre you must be bad luck. ;-)

40YOM,72",199LBS

Ran 5k in formation (CPO Birthday today) followed by WOD.
135,135,135,145,145,145,155,155,155,165.

I like handstands because they use only 'what occurs naturally in nature'- it's like steve the troll was saying last time....

....but only if the handstand is done ON an object that occurs in nature, like a water buffalo, or some wheat.

:)

serious for a moment, the main thing I need to learn is how not to pivot at the wrists and land flat on the floor when my handstands go awry...

28yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per set. 45lb power clean x 10

Power Clean:
55lbs x 1
65lbs x 1
75lbs x 1
85lbs x 1
95lbs x 1-1
105lbs x 1-1-1-1
2 minutes rest per set.
Foam roller afterwards.

44 / 200

95.95.95.95.95.95.135.135.135.155

26yo/M/68kg

Power Clean 1-1-1-1-1-1-1-1-1-1

60-65(PB)-67.5(PB)-70(PB)-72.5(F)-60-60-65-65-67.5

Weight in KGS.

Nope,
never "drove" a LAV either. I was always either one of the monkeys in the back or up in the turret gunning or commanding!

Mike, keep your comments to yourself, you always tend to misplace them!

Yes, bad luck, I also got run over by a car last november, and I've had Rhabdo twice! I do think the LAV is a great piece of kit, I just think anything is dangerous when its being handled by kids...

Are the videos and pics that are posted along with the WOD supposed to be things that we work on the same day as the WOD, or is it more just FYI/general info?

Regarding Comment #6, Nadia Shatila,

I don't know where you live, but if you are anywhere in the San Francisco Bay Area, you might want to come visit us for some Gymnastics lessons with CrossFit conditioning. We have Gymnastics/CrossFit, Parkour/CrossFit, and Core CrossFit classes throughout the week. You can even take lessons from Roger Harrell himself, or Russell Bruel, who has even more gymnastics experience. For those who think that gymnastics is only for kids, I should let you know that our "Child Prodigy", Dan Taube, (who is in the background of that video adjusting the parallel bars) started at age 47 and is now in his fifties. He is also 190# and over 6' tall. He has HUGE flyaways off highbar, HUGE swings on rings, and is on the verge of having standing back flips, front and backhandsprings, etc, etc. (His wife is enthralled with his new CrossFit/Gymnast physique.) In our adult classes we have gymnasts ranging in age from 15y/o to late fifties, and ironically enough, the older folk seem to outnumber the young'uns. (The age limit is 130y/o.) Our newest client did gymnastics in high school, 36 years ago, and she has been delighted from coming to the classes for the last month, and is also getting much stronger and in better shape from the built in X-Fit conditioning at the end of our workouts, to the envy of her coworkers. I apologize for the shameless self promotion, but I can't see a comment like that and just leave it alone. What do you mean, "Wish I could run over do some giants on the bars!" -WISH!??? What are you thinking?? Come over and we'll have you doing giants on the bars. I Promise!- Not to mention standing backflips on floor and handstands on the beam! And if you don't live around here, then find a gym that has an adult class and get started! Just make sure you have good coaching so you can stay safe and not get injured. Take it slow and be patient, because gymnastics can be very dangerous if taught improperly. If anybody needs more training tips on gymnastics related issues you guys can check out Roger's gymnastics training website at www.drillsandskills.com, or contact me at Amadraeus@CrossFitMarin.com and I will try to respond as best I can. To see a schedule of our classes and events you can go to www.CrossFitMarin.com, or just click on the affiliate link from the CrossFit home page. Well, now I will go to sleep and when I wake up I will go do my power cleans. gn!

-Andres De la Rosa,
Cofounder, CrossFit Marin.
Amadraeus@CrossFitMarin.com
415.260.0043

25/m/235
Alright first time with this exercise, I did
60k
60k
60k
60k + Push Press
60K + push press
60K + push press
60K + 4 push press

The weight was a little light but I am in Iraq and my gym is in a wooden shed I was afraid of dropping 200 pounds through the floor!!

Pierre,
You don't want your comments quoted, don't make them!
Their are still some of us 'serving' members who might not take to kindly to the "one of those idiots in the army that drive around in a light armoured vehicle (LAV)" comment of yours.
You have my email, we can take this "discussion" off the board.

280#'s/43 yom

PC 10x1: 225/225/235/235/245/245/255/255/225/225

then, shoulder press 7x1: 185/205/205/215/215/215/227

40 yM/195# (or close)

Didn't get a chance to post my time from yesterdays 5K

3/5/07 - 26:49
3/30/07 - 23:40

I am running a local 5K in about an hour - hopefully I don't add the 3 minutes back to my time.

Hey Coach,

Sorry I missed you in NC for the cert. My bud Downs was there and loved it. Quick question, My elbow has been driving me crazy for about 2 months and I have iced, ibuuprofen, then heat and stem. Slowyly has improved but still not pain free and I miss my favorite (pullups). It is on the inside of the elbow(tennis) and I think I caused it with to many weighted pullups. Have not done any in almost 2 months and I know it was from my stupidity. Should I keep on with the treatments and stay away from anything that hurts it or strap, wrap and continue on?
I tried to get in the Jupiter, FL cert but it was already sold out. Hope to see you somewhere soon.

135
155
175
185(Fail)
2x155
2x155
3x135

37/M/167
WU: 25 min. run + CFWUx2
WOD: worked 135 up to 180lbs
POST: worked Push Press/weighted PU's/50 burpees

M/165/Liverpool UK

110
110
132
132
143
154 [pr]
143
143
143
143

still light compared to everyone else in the world, but enjoyable now! Concentrating on my form more than going heavy at the moment, after the power cleans I tried a few hang cleans with 132lbs, and got the bar up so fast I almost took my jaw off. I struggled with hang cleans on that weight a few WODS ago, so the increase in power must be a mix of improving psychology and technique.

39/195

14 rds of Cindy. On the road w no access to weights.

Theoretical question-I missed Thurs and Fri due to travel, family, work obligations.

Is it better to make them up on the next two rest days and go 11 days w/o rest, or try and double up on workout days?

85-95-100-100-105-105-105-110-110-110

44/175

5 x 66
3 x 110
2 x 132
2 x 154
1 x 176
F x 198
1 x 198
3 x 132
3 x 132, 132 both full squat cleans.

OHS @ 95lbs, max reps at 26

WU
.5 mi. walk on treadmill
Oly bar cleans
95# cleans
WOD
135/155/175/185/195/205(fail)/205/185(fail)/185/185
Lost concentration on failed attempts.

35yom/bw155lbs.

Missed yesterday's run so did yesterday's and today's wod

5k (3.1 miles) on treadmill 1.5 inlcine - 32.27 min

Practiced the Power Cleans for form seeing that it is a new skill for me.

45lbs 5reps warm up
55lbs 5 reps
65lbs 5reps
75lbs 3reps
85lbs 3reps
95lbs 2reps
95lbs 2reps
105lbs 1rep
105lbs 1rep
115lbs 1rep
115lbs 1rep

Taking it slow until I am more comfortable with the movements.

remind me never to do 2 wod's in one day. I am burnt!

95
95
105
115
125
135
135
145
145
145

Doing OLY lifts tommorrow.

OH Press (testing out the shoulder, no pain) 95x5,115x3,125x3,135x3

Tabata Squat/4:00 muscle-up
21/13 [273] (did not hang in full extension on muscle-up)

FEB score 20/10 [200]

Hey-

PC 115/165/185/205/205/205/210/210F/210F/205F

PS 135/135/135/145/145/145/155/155/160

-K

BW: 169
185/190/200/205/210/215(fail)/205/205/205/205/210

Then ran a 5km race in Tulsa, Ok
Time: 18:15
5th Overall
2nd in age group 30-34

First CF workout , did it together with a buddy of mine :D

16y Male/ 61kg BW
25/27.5/30/32.5/35/37.5/40/42.5/45/45 in kg

buddy :
18y Male/ 65kg BW
25/27.5/30/32.5/35/37.5 (fail)/35/35/35/35 in kg :)

I likeee :D

These single rep sets are my least favorite, only because they involve exercises i'm not used to such as the power clean and the front squat. When you're first jumping into these type of exercises how do you calculate what your max would be? And how would you go about maxing out if you do not have proper form from not doing these exercises enough. Should I scale this workout to higher reps lower weight so I can work on form first?

bw 170

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

45 / 181

5 @ 66
5 @ 110
3 @ 134
1 @ 155 PR - Never did Power Cleans before
1 @ 155
1 @ 155
1 @ 134
3 @ 134
3 @ 134

95
115
135
145
155-miss
145

Didnt' have time to finish

135x3

155, 175, 185(f), 175, 175, 155, 155x3

Haven't needed a rest day this bad since I started xfit over two months ago. I think I'm a little overtrained; nothing in the tank physically and no enthusiasm (which is the stronger indication of overtraining for me--I always like going to the gym).

42/M/170

Hang Power Clean, harder, seems to help form

130, 135, 140, 145, 150, 155

Power Clean

160
170
180

stopped, form slipping

Question Coach, The order of the WOD's is important, right?, to methodically stress and unstress conditioning and muscle development.

135 x 3
185 x 1
195 x 1
200 x 1
205 x 1,1,1,1

took it easy

ANYONE KNOW THE JOURNAL # THAT EXPLAINS BUILDING THE PVC/ROPE LADDER?

135, 155, 175, 185, 195, 205, 215, 225, 235, 245, 250F, 250F, 225

SLOPPY FORM. looked like i was trying to split and widen my stance at the same time. Final result was a cockeyed clean.

135
135
135
155 for the remainder

should have warmed up more but i was in a hurry.
filthy 50 to catch up later?

just getting back into CF again after almost a years off (dang ACL surgery).

135
135
155
165
175
185
195
205
195
175

Form started to break down after 205. Probably combination of early morning workout, time off, and my knee but I've haven't pushed it like that since surgery and it outlasted me so the game is on.

135/145/155/165F/165/165/175F/175/165/165

1st day back after 6 off.

41yom / 150

CFWU x3 x12
Clean WU
45# x5
95# x3

WOD
135, 145, 155, 165, 175(f), 135, 155, 165, 170(f), 135

Post
Handstand push-ups (10,8,5)
Man Makers 25# (12,8,5)

Not happy with Cleans will add to CFWU routine

37yo male, 168 lbs

swam 1500m, took 30 min. all freestyle with no break.

Ran 5k interval style. Time of run was 22:47. If I would have ran it straight, I estimate it would have taken about 25:00. Need to run more. Have a great day. Lets see what the power cleans bring for tomorrow.

65,85,105,115,125,135, 145f,145f,145f.

No problems till my grip failed at 145lb then I mindf*** myself. Amazing.

Gina

85lbs

bw : 71kg

40,50,55,60,65,67.5,70,70 kg
Previously maxed out at 57.5kg

Also bench-presses maxing out at 65kg and 60x5 reps

Damn, there are some strong dudes on here. Anyone under 180# (and I saw some under 170#!?) PC'ing over 200# is just an animal in my mind. Very impressive, very motivating.

My WOD's are all over the place - did Tabata FGB day before yesterday, rest day yesterday, ran a nice and easy 5k this morning at about 23 min. Going to try to hit the PCs tonight, but my legs are pretty fried. I'm raring to go though, so I'll find something to do.

Keep up the good work folks, as always this community just inspires the hell out of me.

Funny WOD story.

My wife was laying on the couch reading when I went to ask "you going to power clean today?". She looked really guilty, and I thought, well, she's had a hard week keeping up with CF and training for a triathlon, so she probably needs a day off. Then she started laughing as she realized I was talking WOD, not house cleaning which she had been planning to do when she got up this morning!

95
115
135
135
145
155
165
175 (fail)
175 (pr)
135

Wait... scott... so the WOD isn't house cleaning? Oh man, that was a waste of time this morning...

23/M/175#
Power Cleans 1-1-1-1-1-1-1-1-1-1
135
155
155
165
175
185 - failed
175
185 - failed
185 - failed
175

Finished with 135# x 10 to work on technique.. 185 just wouldn't go.. I couldn't jump under or shrug or something... grrrrrrrrrrrr!

#59 House

If you're unfamiliar with the exercise, Brand X suggests practicing form with a PVC pipe or other light bar and then doing 5x5 if you're comfortable with the form. You can always increase the weight later once your form is solid. I wouldn't suggest trying to 1RM something you've never done before, especially an Olympic lift (or complex portion thereof).

* * * * *

CFWU x 2

This is my first attempt at power cleans, so I practiced with a broomstick and 15# Body Bar, and then I did 5x5 with a bare 45-pound bar. I need to practice consistently getting my elbows high enough. At least I'm in the ballpark, and I now understand how the bar is supposed to rest for front squats. I'd had my elbows up high, but I'd been gripping the bar instead of letting it rest on my fingers. Oops.

Finished with some light forearm exercises because I have some sort of strength and/or flexibility imbalance that needs to be fixed.

Early 7am Saturday training...love it..used Dan John's method of waving weight on this one.

29yo/M/208

165x1
185x1
195x1
210x1
185x1
195x1
215x1
215x1

28/M/185
CFWUx3

135
135
135
155
155
155
155

Form was atrocious from the start, so I had to stay light. I over-analyzed and every lift was choppy.

After: knees to elbows and handstand practice

3x95x1
2x115x1
2x125x1

GS rest day. Bwt 113#

135
155
155
155
175
175
175
185 (didn't clean all the way)

Finished with drop clean work and hang cleans.

M/6'2"/198lbs/29yo

185
190
190
195 fail
195 fail
185
190 fail
190
190
195

88/110/110/110/110/110/110/154(fail)/110/110

45kg
55
65
75F twice
rest at 65

160#/33yom

Last few WOD's pointed out some weaknesses so I'm changing my WU. When I started doing the CFWUx3 regularly my kipping form and strength increased substanially.

New WU: (SS/15 pullups/15 burpees/15 GHD situps/5 HSPUs)x3 (12:07)
WOD: Power Clean 1x10
65# x5 (WU)
95 x5 (WU)
115/135/155/175/185(f)/175/165/165/165/165/165

105,115,125,135,145,155,165,175f,170f,165
Did an extra set of 135x5 and concentrated on second pull where I am failing with heavier loads

#66 JAKE--

I want a ladder too. I can't find the instructions on the message board either. But I did come across one from Ringtraining.com on sale now for $43. I think I may go with this. Seems like anything I build would cost at least $20-30.

#66 JAKE--

This is an agility ladder. Sorry if you're looking for a climbing ladder just ignore me. I'll save these posts for the message board in the future.

CFWUx3

85-95-95-105-105-115-115-125(f)-120(barely...didn't count due to terrible form)-115-95-95

95-95-105-115(f)-115-115-115-115(f)-115(f)-95

This was my first time doing the power clean. I think my form was bad. The front of my shoulders hurt a bit once I got to 115.

We did Tabata FGB to day at Brand X
I got 34 points: (I think what I did was basically pack version)
Wall-ball 14# pound ball, 8' ft target. (8 reps)
Sumo deadlift high-pull 35 pounds (9 reps)
Box Jump 20" box (9 reps) step ups
Push-press 55# (3 rds) 35# (5 rds) (5 reps)
Row (4 cals)

That was really hard but I think regular FGB feels worse.

big pipe: bw 185

135/155/165/175/185/195/205/205 (f)/185/185
205 was pretty ugly, but got it to rack on the 1st one. feel like i'm not harnessing a lot of potential power, bar too far from body.

CFWUx3

Warm up: 10x45, 5x95, 3x115
135-155-155-165-175-175-155-155-155-155

22 M 195#
Definitely misread the WOD and only did 7 reps but here they are:
CFWUx3
95x3
135x3
185x2
195x1
205x1
215x1 fail
185x3

27, 175#
Don't know if it was the filthy fifty or what, but I didn't feel very explosive today. Oh well, I'll get another shot at cleans soon enough.
135, 175, 175, 175, 195(fail), 175, 175, 195, 205(fail), 175, 195(fail)

Comment #40-Andres De la Rosa,

I'd love to come take some gymnastics/crossfit classes at your facility, but unfortunately I am located in Seattle. Next time I am in that area I will have to drop in for a class! I've been looking for a place to take gymnastics here, but most adult classes are quite late in the evening and do not work with my current schedule. I hope to be dusting off my grips and swinging giants soon though as I miss the sport terribly. Thanks to crossfit I get to do some gymnastics, and challenge myself in new ways.

**************
went to crossfit north today and had my first kettlebell exerience.

worked on KB swings, KB snatches, KB cleans

wow, much harder then the DB swings, snatches and cleans I had been doing. lol. I've got some nice welts/bruises on my forearms. gotta learn some control!

Will do power cleans tomorrow or monday, can't wait!

Seems like I'm suffering from the same symptoms a lot of you all are. Not feeling very explosive and being a wuss in general. It's ok to be a pussy...3....2...1....go. (that's how it goes right?)

135-135-145-145-145-145-145-145-155(fail)-155(fail)

Paul & Andy: 65,85,105,105,115,115,135,135,155,155
Damon: 65,85,105,105,95,95,95,115,115,115
Jen: 15 kg Bar only x 10

CFWU X 2
PCWU = 45x10, 65x5, 95x5, 135x2

155/160/160/165/165/165/170/170/175(F)/175/180

Worked on HSPU after...getting better.

bwt-146
cfwux3

warmup: 95x5
135x1
145x1
145x1
155x1
155x1
165x1 F
160x1
160x1
165x1 F
160x1

Burgener Warm-up

WOD
135-145-155-165-175-185-195-205-215-225

Need to work on quick elbows. The last 2 I wasn't so quick and now my elbows are aching. Good job Terry working on form.

Get some, Go again!

21/m/155
Need to work on 3point extension!!!!

135
145
155
165
175
185
195(f)
190
185
135

185 195 205 210 210 215(F) 205 205 205 205. Wasn't sure where to start on this one.

36/m/179/5'4"

I've had better days doing cleans. My head wasn't in this one.

133;138;143(f);138(f);133;138(f);133(f);133

I'm going to do this one again in a few days when I have a better frame fo mind.

I have been watching the videos, but I am not seeing the difference between the clean and power-clean or the difference between the jerk and push-press.
Does anybody mind helping me?
Thanks in advance.
Mark

I've got a lot of firsts. Power clean is another.
33yo M, 6'1" 180lbs
CFWU
135,135,185(f),155,155,175,185(f),185(f),175,175,180(pr)
I'm lovin' it!
Thanks CF

95, 115, 135, 155, 175(f),175(f), 165, 175(f)
All the failures would have been successful squat cleans

"Tabata Fight Gone Bad" today.

46

I am brand new too and looking for a response to Gundy's question (Post #39). Some help would be appreciated. Thanks in advance.

#66,
FAQ says that #18/Feb 04 is the issue with bachar ladder and resources...give that one a try.

24:37

had a week in the web w/out exercise. hated it.

26yom 6'5" 205.5 lbs

135 145 165 175-(fail) 175-(fail) 170-(fail)
165 165 165 165

Then I did 135x5 to work on technique. I think that's most of my problem.

30/M/200

Bike to gym (9 deg this morning - yeah!)

CFWU x 3

95 x 6
135 x 4
175 x 1
185 x 1
205 x 1
215 x 1*
225 x 1*
235 (f)
185 x 1
185 x 1
185 x 1
185 x 1
135 x 10

*Form went from bad to worse, so I practiced for the last sets. Very little power today. Looking forward to tomorrow's rest day.

#39 Gundy and Brian #109,
The vids are oftentimes pertinent to the WOD but not always.

The pictures are more often random (but inspirational) IMO, but sometimes they are related to the WOD.

37 yom, 183 lb
1/3 cfwu, burgener wu, then 135 x 2 (singles)

135lb-155-175-185-185-190-195-200-205-215
I'm sure 215 is a pr and I had something left in the tank, perhaps 10 or even 15 lb.

Finished with 1/3 cfwu as a cool down.

135
155
175
185
185
195 SCL
200 SCL
205 SCL
I know this is supposed to be the case normally but I can finally squat clean more than I can power clean. For a long time I could not make myself drop into a squat clean!

First time doing these so I really tried to work on form. I think my arms were starting to bend before full leg/hip extension so my form started going bad. I think it got better once I dropped some weight and tried to go back to my untrained fundamentals.

Warmup - 1 mile run. Helped my friend Kim do the WOD. Then did 95#x5, 115#x2, 115#x1, and 125#.

Workout:
135
145
155 (F)
155 (Fx2) - was getting weird cramp under my ribs when starting to really push off on the lift.
135
140
140
140
145
145
150
155 (pr) - Ugly, but got the weight there.

Age 29
BW 164

185
205
205
225
225
225
245
245F
225
225

Working on my catch technique. If you can front squat it you should be able to clean it, right?

135
155x2
165x3
175x2
185(f)
185(f)

Started and worked up (too quickly) to 196. Form went bad early and ended up somewhere between poor and brutal for the last few sets. I really need to get better here.

Pre-Tabata push-ups on parallettes=7
Post- AMRAP MU's in 5 min=5. Did 3 consecutive right out of the gate (PB) but that killed me for the next 4:45... I missed about 4-5 attempts, which is really really painful.

Go Florida and Ohio State!!

34m
195 lbs

cfwu x 2
115 x 3 wu
135
135
155
155
160 (failed)
160 pb (got it)
135 (used to much shoulder on the last one)

45lbs sp x 10 x 5 (too help shoulder)

46 yom 165#
95x5/135x1
155x1
155x1
175x1
185x1(pr)
190xfail
175x1
175x1
185x1
190x1(pr) felt light
195x1 failed on the pull (need to do these on a platform with bumper plates. too worried about dropping them at the gym.
175x1
155x1
155x1 power squat clean

63/68/73/78/83/85/88(PR)/90(Fail)/73/73(Squat clean)/73(Squat clean)

Power clean

5x45#,3x95#,1x135#

10x1x165#

Stayed right there to perfect my form. I think I've got it now so I can start working up.

These felt really good.
I was using my bumpers in kg and plates in lb. So my poundages are a little weird.
Worked up to 161lb during my WU.
Did my first 5 work sets with 161lbs. Then started up towards my limit, had no idea what that would be.
171x1
181x1
191x1
201x1(failed)
191x1
191x1
I guess that is a good place to start.

Done after 5K run...mixed WU, BW 128

65/70/75/80/85/90F/75/85/90PR/95PR/45

(Actually, about six failed 90 and 95s in there that I didn't keep track of)

Finally got to 95 (3/4 BW) on this! Thanks Scott at CF Portland for the training last week...I think I would do much better for squat cleans, as I can't quite get the timing with the power clean it feels like. Lots of work ahead of me, but I have a better idea of what I was doing wrong at least.

M/24/150#

CFWU
1. 95#
2. 115#
3. 135#
4. 145#
5. 155#
6. 165#f
7. 145#
8. 145#
9. 155#
10. 165#f

"tabata fight gone bad"
42

1 x 135
1 x 155
1x 165 (weak form)
1 x 165 (failed)
1 x 135
1 x 135
1 x 135
1 x 135
1 x 135
1 x 135

3x135
1x155
1x175
1x185
1x190
1x195
1x195
1x200 F
1x200 F

Neil(49) & Ellie(52)

Row/ x/trainer 5 mins + CFWU

Neil
W/up sets 10 X 77; 6 X 99

1 X 121
1 X 132
1 X 143
1 X 154
1 X 154
1 X 165 F
1 X 165 F
3 X 143
3 X 143
3 X 143

Ellie
W/up sets 10 X 40; 6 x 60

1 X 66
1 X 72
1 X 77
1 X 83
1 X 88 F
1 X 88 F
1 X 88 F
1 X 83
3 X 66
3 X 72

Plenty of room for improvement.

CFWU x 2

First time doing power cleans w/o straps.

185, 205, 205, 205, 205, 205, 215, 215, 215(fail, 215, 215

kept finding my feet landing in a slightly staggered position - left slightly in front of right. Need to work on beating the bar back down to the floor.

135x10

By the way, am doing a pre-planned reduced effort cycle this time around

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3 35# weighted PUs and Dips

135; 155 (1st time fail); 155-fail . . .135; 135; 145; 145; 145; 145; 145; 145
2+ min b/n sets

VATO where are you!!??

Power Clean:

127 x 1
147 x 1
147 x 1
157 x 1
167 x 1
177 x 1 (pr)
177 x 1 (failed)
177 x 1
177 x 1
182 x 1 (pr)

I noticed during the heavier sets that my feet end up in the same position as when I start. I need to work on jumping and landing with a wider stance.

95/105/115/120/125 miss/125/120/120/120/115/115
between sets:
1 hand kb swings: 35x10/10, 44x10/10, 53x8/8 x 10

My FIRST CF workout ever!!! I'm (male), 32yrs./ 204lbs.

Elliptical machine for 10 mins.
Shortened version of CFWUx3 (shortened = 5 reps of each)

bar x 5 warmup
135 x 3 warmup

155 x 1
185 x 1
185 x 1
185 x 1
205 x 1
205 x 1
215 Fail
185 x 1
185 x 1
195 x 1
185 x 3

cool down = 10 min. walk

I'm hooked already!!!

43 male 200 lbs

As rxd

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

28/M/145

CFWU + 3/3 Power Clean w/ 95#

115
115
120
120
115
115
120

200lbs

95#
135#
155#
175#
185#
205#
235#
255# F
245#
255# F

#121 F2 Hodge

Not necessarily. The front squat is much more controlled and requires less technique than the clean. I can front squat considerably more than I can power clean and at least 30# more than I can squat clean.

115-125-135-140-145-150(f)-135-135-135-145(barely)

Ran the 5K today on the treadmill for a stellar time of 35:47, but I got through it thanks to Jimmy Buffet!

Power cleans were as pathetic as the rest of my lifts. I feel like a fish out of water doing lifts. I need to learn technique.

Couldn't do more than 60# :(

However, I loved the video! I, too, was a gymnast, Nadia (never beyond high school level) and I used to be able to hold a handstand forever. My only claim to fame is that I can still hold a handstand (with heels touching the wall for balance) for almost 7 minutes. You would think I could do at least 2 unassissted pull-ups!!! :)

Chad Caden
Elmendorf AFB, AK
148lbs
145/155/165/175/185/190/165

5 50yrd bear crawls

15mins treadmill run 7 incline 7 speed
10mins @ 6:30 pace

BW 70kg
60kg 1
70kg 1,1
75kg 1,1,1,1
77.5kg 1,1,1
60kg 3
2mins Rest Between Attempts

3rd week CF WUx3 last clean 215
34m 214 dropped 225 on #11
I woul like to thank Bill CFtoledo/columbus for helping me get CF rolling at my fire dept.This is a great site and Bill's enthusiasm to help me and my coworkers is an awesome reflection of the positive attitude CF breeds

CFWU x 3

Power Cleans-
65-65-75-75-80-80F-75-75-75-75

Thanks Coach!

Kate

27 yo, 5'11", 176 lbs

Most of these were really squat cleans, just because that's what I'm more comfortable with, especially when the weight gets high.

185,185,195,195,205,205,205,215,215,215

Would have gone for 225 if I'd had bumper plates. Putting the bar down afterward was getting taxing.

M/18/185

as rx'd
135
155
175
195
215
235 failed
225
205
185
185
185

Age 51/BW 240#
Power Cleans (95/115/135*/130/125/120#/120#/120#/120#/120#)
* felt pretty ragged
# reached a happy medium

Adam, M/26/205lb

155/175/185/205/205/205/205/225(pr)/225/225(fail)

Brandon, M/26/185lb

155/175/185/205(pr)/205/205/205/225(fail)/205/205

Steve, M/25

155/175/185/205/205/205/205/225/225(fail)/205

A day behind...
run about a 10k, 47 min
Had done the Filthy 50 yest. For the first time on a run, my legs were BURNING!!!!! It felt like mile 24 of the marathon. Ha ha
Erin

49 yom First time trying power cleans with any real weight. These are fun!

115/135/145/155/165 miss/155/160/165/170 miss/155/155

Only counted lifts I completed.
Then for fun, I lowered the weight to 115 and did a clean and jerk.

Also, wore a pair of Converse All Stars I bought to use as weight lifting shoes.

BW 59kg

30, 40, 42.5, 45, 45, 45, 47.5 (F), 45, 45kg

185
195
205
210
215 F
210
205
205
205
205

33 / 230#

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

bw: 186

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

20 yom / 190 #

135
155
185 (f)
185 (f)
185 (f) (so close!)
165
170
175
185 (f) (even closer!)
185 (f) (dead)
165
165
175
175
175

Did a little too much, but I wanted to get 10, not just do 10.

#146 Valerie S.-

Ya! Very cool that you were a gymnast too! That is a very impressive handstand hold time! I doubt I can hold for more then 2 min anymore. You will get those multiple reps un-assisted pull-ups!

Thought it would be a good time to get some Sn work in...
SN PCL
45x5 45x5
95x3 95x3
115x2 115x2
135x2 135x2
185
205
245(f)
too big of a jum from 205 to 245. PR remains 225...someday soon, i'll PCL BWT

155# x 10

42/210/M

PC 135/155/155/155/155/155/155/155/155/155

CFWU X2

135
155
175
185
195
miss 205
miss 205
185
185
185

126s/500m row
18 pullups & pushups, 3x6x95# OHS, 6x3 t2b
10+13 pullups
power clean 95#, 115, 125, 135, 140, 140, 145, 150-f, 150, 155-f, 135, 135

Ran my second 5K in two days in the local road race so I didn't get to the power cleans. Although my time was better than the WOD from March 3 by about 2.5 minutes I was slower than yesterday by about a minute.

I then went down to the new Crossfit affiliate that just opened up today for the conditioning assessment. After letting the trainers know I had run the race earlier this moring (in hopes of catching a break?) they ran me through a series of exercises ending in, of all things sprints.

I never would have been able to run 2 days in a row 2 months ago never mind beat my original time on both days. If I was skeptical before about the CrossFit WODs helping with conditioning then I am way past that now.

40 yom / 200 / 5'11"

1. CFWU x 3
2. 1x95,115,125,125(fail),125,130(fail),120
3. 45 situps followed by 30 min on exercise bike

I need to work on my form on the clean's ... think "fast and explosive".

Bwt: 133

155
165
175
175
175
185(f)
185
185
190(f)
190(f)

CFWU x 3

95,95,105,105,115,115,125,125,135,135

Need to work on form.

48yr/old 200lbs
Not sure where to start [i suck at O-lifts]
CFWU x 3 + push-ups
WOD
45-65-85-95-115-135-145-135-115-115
After struggling with 145 i went back and reviewed the video, i was just jerking it up, so i lowered the weight til i could do it with [marginaly] proper form.

ratt

age 40
bwt 210#
3x135#
1x185#
1x205#
1x215#
1x225#x7 sets

33m/185#/6'/CF65

WU: Pullups, Burgener Warmup

WOD: 95,135,155,165,185x3,95x3

Dropped weight back down to work on form.

35/M/205
165
175
185
185
185
190
190
195
200
200

32/F/138
40
70
70
70
76
76
80
80
76
76

16/M/220
76
115
125
135
145
155
155
155
155
155

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1 (Failed)
205 x 1
Had to control the wait down can't just drop it - gym rules

155
165
175
185
195
200
205
210
215 fail
215 fail

125
125
125
130
130
130
140(f)

40/m/195
95-115-135-145-155-165-175-185-195-205(F)

Age 34
BW 146#

140, 145, 155, 160, 165, 165, 165, 170, 170, 170

Rugby Match instead of power cleans catch up sometime

185 x 4
195 x 3
135 x 10 for form and burn out

BW-190

135,155,155,165,165,165,155

form sucked. I am really uncomfortable with the lift at heavier weight.

Hello folks, I'm new to CrossFit and have what are likely trivial questions: Are the weights you're posting including the weight of the bar? Is the weight of the bar a standard 45lb?

Thanks. I'm thoroughly enjoying the program so far.

95 x 5
105 x5

never done olympic lifting, not really comfortable with this lift, anyone have a good resource for developing this on your own?
thanks

CFWU X 2

Broomstick PowerCleans X 10
45# X 5
115 X 3

WOD:
135
155(F) lost focus
155
165(F)
135
135
155
155
165 ugly
155

30 minute walk to the gym
CFWU x 3

155
160
165
170
175
180
185
190
195 (failed x 2, got the bar accelerating to about the belly button)
190
195 (failed again)

Back in the day when I lifted heavy more often I could put up 205, so considering how much better my overall fitness is now, I am reasonably content with this attempt. I could be getting better drive from the legs, but I am sure that will improve as my squats and deadlifts improve.

Tim: 31yom 183# or thereabouts

mod CFWU + Burgener, 5x135#, 3x185#, then

205
205
225
225
225
225
225
245 (f)
245 (f)
245 (f)

Going into this I was thinking 255#! Alas, not just yet.

CFWU x 3

135x2
155
155
165
165
175
175
185 pr
185(f)
185(f)
135x5

First time trying to go "heavy" with cleans. #'s may not be impressive but I'm happy with them for right now.

30yom, 185#

CFWUx3

185
205
225(f)
205
205
225
225
225
205
205

33 yom, 180#
CFWU x 1
135, 155, 155, 185, 185, 195, 205 (f), 185, 185, 195

M/23/160

115
135
155
165
175 (failed 3 times because Paris Hilton's song came on the TV at the gym. For some reason I was crippled by this song. Not conducive to exercising)
165(Form got worse)
165 (Form sucked)
155
Went and pressed some 190 pound bench for a few times. I have new goals: I would like to be able to bench 250 (im around 220 now), clean 225, jerk 200, and deadlift close to 400. Not bad goals I don't think...fairly realistic too.

Never done ME power cleans, so I worked up to a 1RM.
95-115-135-135-145-155-165(f)-165(f)-165(f)-165

Took a while to tweak my terrible technique, but was finally able to PC close to body weight.

First time doing power cleans, hopefully I will look back in a few months and laugh at these loads.

150lb 5' 10" M
45x5, 65, 75, 85, 95 (f), 85, 90, 90 (f), 85, 75

Didn't have time to do this workout yesterday..And with today's day off. I feel week haha. Guess im back on it hard tomorrow

After brief WU

135
145
155
165
175
185 (PR)
175 x4

up to 195 lbs

39/70kg/m/5'5

20kg (bar)
50KG
50kg
55kg
55kg
60kg
60kg
65kg
70kg form starting to go
70kg

cfwux3rds 10reps of squats,dips,pushups,situps,back ext, 5dhpu's

power clean
135/155/175/185/195/205/215/220/225/230

135x5 for form

bwt 240 age 31

Burgener Warm-up x3

Power Clean

75 x2
85
95
105
115 (caught in a 1/2 squat)
115 (fail)
95
105
115 (fail)
110 (PR)

Jeff @ work-181,201,211(f),211,216,221(f),221,226(f),226(f)
Charity-65,89,99,99,111,111,116,116,121,121

M/39/188

165
165
165
165
165
165
165

Got a cold, traps were sore from MA training yesterday, first time with the lift, so went light and concentrated on form. 65kg/29yo/M
In kg.
29/34/34/39F/39/39F/34/34/34/34

86, 101, 111, 131(f), 132(f), 121, 121, 121, 132(f), 121

135x1
145x1
155x1
165x1
170x1
175x1
180x1
185x1
195x1
205 (failed)
185x1

26yom, 230lbs

135x1
155x1
185x1
205x1 (failed)
190x1
195x1 (failed)
195x1 (failed)
185x1
185x1
185x1

not too terrible considering i haven't done cleans in years. when i get the form better again the numbers will go up. I just didn't have quite enough explosion or height on the failed lifts.

followed up with
3 rounds of
10 DL
10 box jumps (24inch)
15 pushups
15 shoulder press (bar only)

27yo 200lbs

CFWUx3

135
185
205
205
215
225 (missed twice)
185x5

c&j 135x5

5000m row (19:23)

95#
115
135
145 (fail)
135
135
115
115
135

My form sucks, I think. There was also a huge difference between the ease of 135 and the fail at 145. So I don't know what that means.

Seems like in trying to not throw the bar into my throat, I catch it entirely on my bent wrists instead of my shoulders, and then manouver it up to the finished position. Any suggestions on how to fix this?

M/30/191

did this on 070401
CFWUx2
WU: 135# hang clean (2x5), snatch grip high pull (2x5)

WOD:
176
196
196
206
206
206
206
206 (wide landing)
206 (f)
186
186

Cool down: 95# OHS (2x12)

This really reved me up, got totally locked in and on fire at 206#. Intense workout, Coach rocks!

Clean 255
Snatch 155

Jon and I did pull-ups together for 5 minutes alternating sets 176

power clean

1x95
1x115
1x135
8x1x155
1x165

No bar. Did DB power cleans so my form was not the best.
70lb.
80
80
80
80
100
100

5'8" 165lbs

Worked up to 175 where I did 7 sets. First time doing power cleans.

35 yom
207#
5'8"

135
185
195
200
205 (bad form but got it up there)
185
185
185
135 x 10 to finish it off.

The Victory Base gym in Baghdad doesn't have rubber weights which makes me apprehensive about letting the bar drop too fast. So I'm placing it down. Oh, I also pressed the weight everytime because that part of the exercise is the easiest part for me. But I'm having some difficulty getting past 205. I think I need to work on my hang cleans. ???

i lift 135 pounds but i think i can do it better juan

135,
165
185
195
205
215
225(failed)
205 x 1 x 4 sets

Still rcovering from back injury and currently doing physical therapy. The 215 powerclean was 25 lbs below my pr but I am making progress.

CFWU
2x15 (chn 2x8)/1x20 (chn 10)
wrng exercise--pwr snatch
85#
psh press 3 x10 (65#)
burpee 1x15 1x10 1x15
shoulders pulls 3x12 (110#)
mornning run--3.5

As rx'd-
95
115
135
145
155 (missed twice)
135
145
145
145
145

worked on form after miss

Done two days ago:
95/105/115/125/135/145/155/165/175(f)/175/180(f)/165

Warmup with cleans

175
185
195
205 (missed)
195 x 1 for remaining sets

31 185#

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

95/100/105/105/110/110/115/115/115/115/

built up to 185 for 1...then CF WOD rx'd by tony at Oly Cert in Vista at noon - db c&j/weighted chins

M/48/5'10"/171

1 X 95
1 X 95
1 X 95
1 X 95
1 X 95
1 X 115
1 X 135M/115
1 X 135M/125
1 X 135M/135 Bad Form
1 X 135M/135

135/145/155/165/170/175/180/185/190/200- caught this one a bit low.

Theresa
42x2, 52, 72x3, 82 x3 72 x3

Mark BW 158
95, 105, 115, 125, 135, 145, 155, 160, 135, 135
Form issues.

95
115 (weak jump)
115
125
125
135
135
135
140 (weak)
135

1*95/115/115/135/135/145/145/155/155/155

Team Lakeland
Neil 110,132,142,152,156,166,156,156,156 (All Ugly)

45/145
CFWU
Burgener WU
Power Cleans practice (65-85-105)X5
135-145-155-155(f)-135-145-155-155(f)-135-145-145-145

I didn't count the 2 fails in the 10 sets. This one definitely needs the full commitment to make it feel nice.

Thanks for the videos - otherwise I'd still be rolling this around on the floor!

BW 78

65
75 - form is rubbish, so stuck to this weight
75
75
75
75
75
75
75
75

60-90 second rests. Need some serious work on oly technique. Will probably add practise to rest days.

Age: 37
B.W: 161
WOD: as rx'd
135
155
175
195
205 fail
205 fail
195
195
195
195

as rx'd

135x2
155x2
185
205
225
235
245f
245f
sick last two days

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

65/85/105/105/105/105/110/110/110/115

1x135
1x155
1x185
1x205
1x225
1x225
1x225
1x225
1x225
1x225

Made it to 100kg at the O-lifting seminar

No bar. Done with sandbag.

115
125
135
145f
135f
125x2
130x5

ran 3 miles first
135 a couple times

Squat Cleans

N: 65, 70, 75, 80, 85, 90, 95, 100, 105, 110
J: 135, 155, 165, 175, 185, 190, 195, 205, 215(f), 215

Maxed at 175lbs

m 34 bw 161

95 x 3
115 x 3
135 x 3
135 x 3
135 x 3
155 x 1
155 x 1
145 x 3
145 x 3
145 x 3

mat based pilaties afterwards. done at NYSC so no bumper plates to push this one with one rep max.

2x135
2x155
2x185
2x205
2x225

35M/148#

55; 65; 95; 115; 125; 135; 125; 125; 125; 135

TSCHANZY 45 YOM 175lbs 5'9"

1. 135
2. 135
3. 135
4. 155
5. 185
7. 185
8. 185
9. 185
10. 185

AS RXED

135 x 2
155 x 3
165 x 4
175 x 1

Cathin' up. First time max effort.
95
105
110
115
125PR
135PR
145PR (catch hurt so stopped here)
115
115
115

Probably have more with technique coaching.

3x CFWU of 7
45,65,65,95,95,115,115,135 failed, 95,95,95

Worked out at the shed 5 rounds of 9 reps of
125 thrusters and 25lb pull ups
20:38

Got 174 in a squat clean today, a pr. Inching up on some reasonable lifts.

thank you very much for the video,...it really motivated me to keep trying, and thanks for the scientific background on the workings behind the handstand.

35/m/190

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

Age 35
BW 182

155
175
195 (f)
185 (pr!)
190 (f)
175
175
185
190 (f)
175

Thanks, Coach!

got up to 235

anything above wouldn't be a power clean

ran the 5k before this.. may have influenced weight

Age 31
BW 215

#135
#145
#155
#165
#175
#175
#185 fail
#175
#175
#165
#165

Working on form. Slow progress on weight.

40/6/189
cfwu
135/135/145/145/155/155/165/165/155/155

95#
135#
135#
145#
155#pr (just barely,really bad form at top)
145#
115#
135#
95#
95#X3

35M/150lb

55
65
85
95
115
125
125
135
125
125

Haven't done these in years:

1. 135
2. 145
3. 155
4. 165
5. 175
6. 185
7. 205f/205 on second attempt from hang
8. 225f
9. 225f
10. 215
11.225f
12.220f
13.220*PR

45 / 95 / 105 / 115 / 125 / 135(form shaky) / 135 (decrease) / 115 / 115 / 115 (do all with 115 next time)

44, 5'11", 204lbs
135,145,155,165,175(f),175(f),155,155,165,135x5
-difficult to power clean after concentrating so much on cleans; cleans still aren't low enough and now i think i'm not pulling power cleans quite high enough before trying to get under them; ...or something...not real sure but they felt sloppy

elliott(14) 45,55,55,55,60,60,65,70,65,65
ethan (14) 45,55,55,55,60,55,55,55,55,55
-2nd time to try these and has been months; ethan is physically stronger but elliott moves more quickly and more easily learns technique

m/ 30/ 6-2/ 245

CFWUx 2x 10

135x 3
155x 3
175x 2
195x 2
215x 1
225x 1
235x 1
245x 1