Where are the world record times for the benchmark workouts located? I've looked all over the site and searched on the message board without any luck. Thanks.

My Globo gym has already warned me that if I do C&J's on their equipment that they will kick me out... Any suggestions for a sub?

First time for this.
Should be an interesting day at the gym tomorrow!
Glad I bought some bumpers.

Ah shoot, I was late getting Angie up...

Well at least to humor myself...

19 yr. Male, 180 lbs.

100 of each strait, but obviously broken (except for squats, I pumped out a strat 100, albeit slower towards the tail end)

19:10

Devin,

I'd sub a CrossFit affiliate.

Devin,
Ask for a refund and find somewhere else to lift. A gym that won't allow you to do as basic a lift as the clean and jerk isn't truly a gym but a hangout spot for the vain.

you could also try doing just cleans
then jerks or do they have problems with you lifting the weight over your head?

Devin...sub in a new gym.

#2 Devin:

Wear something really crazy tomorrow at the gym. Suggestions:
-REALLY short cut off jean shorts with the pockets cut off at the back
-A lumberjack shirt tied in a knot at the bottom with the sleeves cut off, and only buttoned up until your nipple line
-lots and lots of gold bling
-a wave cap, even if you don't have black people hair
-a porn star mustache
-Boots. Not combat boots, but yellow construction worker boots.
-lots of sweat bands, even in places you wouldn't normally put sweat bands.
-some big thick worker man gloves. i know, i know, wierd, but functional...

Wear all of this together whilst you C&J, and when someone comes over to tell you to quit, you just start being really friendly and say, "Well, why don't you come over here and make me stop clean and jerking you big boy you."

That should stave them off for a while.

What is the weight recommendation for these in terms of bodyweight? Or is it a personal max lift?

What's the difference between the clean and jerk and a clean followed by a push jerk? Just the lunge? Just wondering because I've never done a lunge with my c&j.

I love it, OPT and AFT front and center on the video. Nice snarl, Brett!!

#8

Wow, just wow.

Holy cow, can I get another 12 hours or so of that video? I'm about ready to go C&J my television set.

Awesome. Hope to make one of those seminars one day.

#2: substitute a real gym for the waste of your dues

Patrick, comment #13-

I felt the same way, the video ended and I said 'nooooooooo' outloud. I could watch hours of that. I too hope to make it to one of those seminars one day.

can't wait to C&J tomorrow!

Thanks for all the suggestions. Some are funnier than others. Coach, I'd love to be able to sub a Crossfit affiliate, but the closest one to me is 2 hours away. 1 more month at school though, then I'm moving to a city with an affiliate. Finally I wont have to wait for the meat-heads to finish on the squat rack.

In all seriousness, for what it costs to go to a poor gym for a few months, you could buy a nice bar (eg. a Pendlay) and some bumpers, and actually train. A jumprope and maybe some rings and you are pretty well set for what you actually need, assuming you have a garage or basement to set things up.

Think about it next time you visit the Globo Gym.

#8, i love the way you think.

Make sure if you switch gyms you go to one that is worthwhile. I haven't gone to my local Golds Gym in the past 6-7 months, and it hasn't called me or anything. (I haven't really needed Golds because of the amount of training done outside of a gym. Yet more money down the toilet).

Does anybody have any suggestions for a guy who will be heading to the 3rd SFG at Ft. Bragg this summer? I'll basically be taking on the roles of a 2LT while there, and I don't want to show up and get smoked like cheap crack.

This workout looks like fun!

#8.. awesome suggestion !! I wonder what my local gym would say about C&J or the outfit. thank goodness for affiliates

#18 Ryan -

I'm assuming CTLT (I apologize if I'm mistaken), so yeah I've got some advice for you:

1. shut up
2. do what you're told
3. be a sponge
4. stay away from Sharky's and Secrets, no matter what you may hear. Hell, just stay away from Bragg Blvd in general.
5. keep CrossFitting, as they WILL smoke your a**

If it's not CTLT or something similar, and instead you will actually be a newly minted PL, the above advice goes double.

Good luck. I've got some buddies there, I'll tell them to keep an eye out for you.

I dont have a bar, only machines and dumbells. Whats a good sub?

#8

Watch out though, they may mistake you for a body builder wearing that kit!

Tony, I think the best video yet! Loved the facial expressions at the end.

not too comfortable with these oly lifts yet.

As of yet I can't afford bumper plates.

I have plenty of steel plates and a small piece of plywood and small rubber mats (not enough protection to drop the weights)

Should I just practice the movement with something light for now until I get a good platform and bumpers?

Also, which shoes are better?

Brooks Beast running shoes, or Chuck Taylor's high tops for these oly lifting days?

Great video! And Coach B's seminars are a great experience. For any of you considering going to one - do it!

#24 Chucks are the lifting shoes of many a champion.

What you do *NOT* want is a big foam marshmallow under your heels when you drop into a catch, so lose the running shoes if you value your ankles!

Tony, that was a great video thank you for all the time you put into those. Coach B, this weekend was the best! I loved every minute of it and leaned so much. Thank you for being so gererous with your knowledge.

so we only do 7 reps total? i'm new to this but that doesn't seem like much. especially compared to yesterday.

hey guys

Im new to crossfit, having started it only yesterday. Did angie as Rxd (except the pullups for which I used a pullup assist machine) in 36.17.6 (i know its a tad slow compared to many of the guys here, but I tried not to compromise form just to get a fast time considering Im just new to the program). Could you guys help me out with the oly lifts? I have been lifting for some time but Ive had very little experience with the latter - except for squats. Where can I get expert guidance in the net? I looked at the videos but I want more info on them before trying them on. Are there less complex compound movements I should master before going on to these lifts as I noticed that, for example, the clean and jerk is composed of several movements. Are there aids I can use? Ive no reliable trainer I can get instruction from about olympic lifts so all I have to learn from are stuff from the net. As much as possible I dont want to substitute because I wanna stick as close to the WOD as possible.

Thanks very much for all the help.

Great Video Tony. Thanks. And what a great time with Coach B. I can hardly wait for the wedding.

#20 Patrick-

Yeah, it's CTLT and you hit it right on the dot, that was my gameplan on how to act when I got there. Yeah, I'd rather you not tell your buddies I'm coming! You know why!
I'm assuming Sharky's and Secrets are both blacklisted crack joints/bars/strip clubs or something...

What about workout advice. Crossfit will be good enough? I suppose I'll start swimming again in a week or so and rucking as well...

DOC I've no partner to spot me. Last night took me 42 minutes. Got it all done though. Any recommendations?

1 x 135
1 x 155
1 x 165
1 x 175
1 x 185
1 x 205
1 x 215
Form better but still not good. Increased max by 10 lbs over last weeks power cleans. The power clean portion being my limiting factor right now!

Neil(49) & Ellie(52)

Monday 2nd "Angie "

Neil 22.52 (24.00 last time)

Ellie 19.04 (19.42 last time)

Congratulations to Eva T on winning her weight catagory at the National Masters Weightlifting Championships. On checking the records, it would seem that Eva set new records in the clean & jerk(79kgs) and in the total(139kgs).
As ever you are an inspiration to us all.

Yesterday did max effort push jerks. All weights power cleaned from the floor.
5-5-5-5-3-3-3-3

210-215-220-225
230-235-240-245

Coach's Glassman, Burgener, Rutherford, Rippetoe, and to all the people who post videos, and write articles....... THANKS
In a little more than two years, with NO Oly lifting instruction, I've gone from never having legitimately lifted weights, to being able to power clean, and push jerk for an easy triple, 245lbs, on a day which could be described as "average" at best, hell,I didn't even feel strong.

Did some skill work on rings, as well as snatch with PVC bar, clean & jerk with 45lb bar, and warm up for WOD.

135 X 1
135 X 1
155 X 1
155 X 1
155 X 1 (elbow twinged, body says stop)
45 X 1
45 X 1
My form I think overall is not good. I believe that I am not effectively activating my shoulders during the clean. If I am thinking correctly, I should be firing my hips first, then as I drive up, activating high shoulders to make the clean (shoulders to ears), and then firing under the weight, finishing up in a deep squat, arms at lockout, shoulders at ears, and head forward. Does that sound correct?

After coming off of two weeks off from elbow tendonitis, was taking no chances, and dropped back to skill work.

Ordered that ring training DVD last night. Looking forward to getting it. Anyone out there have it allready, and feel like giving a review? Thanks.

#35

The Power Rings and the DVD were the first items I purchased for my home gym. The DVD is an invaluable resource for learning the proper technique to utilize the rings. I use them every day. Jordan Jovtchev is unbelievably strong. He makes it look so easy you think you can go out to your garage and start doing routines right away. Wrong. You will immediately run back to your DVD player and start from the beginning. It is just amazing how much CNS activity is required just to get to a decent support. The Tyler Hass article in the current CrossFit Journal is excellent as well.

My only complaint regarding the DVD is audio quality. But that's what I do for a living so I'm probably a little pickier than most.

Stay strong.

20 yom 190#

135
155
155
165
165
155
180 (f)
180 ! New PR, was having trouble with this weight last week on the cleans. First time with the jerk too.

For a moment I thought the weights above were Kilograms not pounds... you had me worried!! I am a newbie at this - my muscles still ache from 'Angie' yesterday! I have also discovered that some people use the 'kipping' technique for the 100 pullups from 'Angie'. I am quessing it will make the pullups easier to do rather than standard form pullups? please correct me if my assumption is wrong. When my muscles recover I will try myself.

Great site - Todays WOD looks good but learning Clean and Jerks is the first step for me!

I have never done a clean or a jerk, although I have been both at certain times. Besides trying to learn the form with a broomstick, what should I do for an actual workout?

42yom 165

115
125
135
145
145
150
150
155 (f)

Mike Burgener is the MAN!
(Another way of saying this is "Sage Burgener's Dad is okay." I think Sage would like that.)

Great job, Coach B. Hope to be out again soon.

35/m/167

253
253
264
264
264
264
264

Back from a long work-related break...

Today's goal was to drag my sorry a$$ out of bed and out into the garage. Done.

Some ring work, some pullups, some squats just to get the blood flowing. Back on to the WODs.

I knew right away I wasn't ready to go for a max effort. My form sucks. I'm not sure exactly, but I think it is a combination of things: Bending arms before full leg extension, not pushing the elbows out to properly rack the weight in the squat (that's why my shoulder hurts now) and little inconsistent problems with the split jerk (to be expected since I've only done these in one prior WOD). Having said that, I kept light to work on form as much as possible. Probably should have stayed lighter.

115
115
125
125
135
135
135
135
135

Age 29
BW 164

It's MOTHER F@#*ING Oly-Lift Day!
(I had to bring that one back for Ediddy)

Took a PT test this morning. It was the first time since I started CFing that I didn't improve on anything(Swim, Push-up, Sit-ups, PU's, Run). That just goes to show what happens when you let your diet drift away, and start spending too much time enjoying Spring Break.

CFWUx3 (-dips, +push-ups)

45x5, 75x5
95-115-115-125-135-135-135

1 mile run on t-mill
CFWUx2 (-dips)

75-75-85-85-90-95-100

#31 Ryan -

Yeah bro, CF will be "good enough". Work faithfully at this and you'll be more than fine. They may try to bust your chops with a couple of long trail runs, say up in the 12-15m range, so you may want to include a couple of those in your training plan.

As for rucking, here's what I've used in the past: put on a decent weight (say, what would be a heavy 12m weight for you; 70# is a good minimum) and go find a nice long staircase. A stadium-type setup would work best, as you can intersperse the stairs with the bleachers; this will elongate your stride and fire some different muscles. Start with 30min and work your way up.

If you have other questions, feel free to email me.

27 yo, 5'11", 179 lbs

These felt good. Bested my previous record of 175.

135
145
155
165
175
185 (little shaky)
185 (solid!)

#8 Thanks for the laugh. I can't get that visual out of my head!!!! I would add that a series of prancing should be performed after the lift.

Devin,
Why go to a gym at all. Isn't crossfit about working out anywhere with anything that isn't bolted down or you can hang from?

Except for the arm blaster, you need that. Makes me look good in my flannel shirt tied at the waiste and the sleeves cut off and my yellow work boots that are surprisingly never dirty.

Sean and Tim, #24 and #26

I go barefoot. No better stable platform than that given you by nature.

50
50
60
60
65
65
65

all weight in KG. done in a globo gym [no dropping, and soon, no trying and no talking..], and my form isn't great, so not willing to go heavy just yet.

25 y/o male 215lbs. First time doing clean and jerk at 5am, wow didnt think i was capable, form suffered a bit with heavier weights, but went back down afterwards and corrected flaws.

60k
60k
70k
75k
80k
80k
85k

35yom/152lbs

Kept the load light since I'm still working on my form. Very comfortable with the cleans its the jerk I still am wary of. Practice, practice, practice.

Just the bar warm up 5 reps x2
65lbs 3x2
85lbs 3
95lbs 2
105lbs 1
115lbs 1
125lbs 1 difficult and ugly so I tried it again.
125lbs 1 better form.

#26 TimT enlightening comment about the shoes. Thanks.

-AlanR

Been seriously trying to work on my form. Thanks for all the great videos! I felt like I totally hit this plateau where I couldn't lift any more weight, and my maxs weren't good at all. I figured it had to be my form.

I've been working on the Burgener warmup, running back and forth between my garage and my computer to check on how I was doing....I think its really helping.

This morning I believe I did my best clean and jerk - or eve cleans for that matter - since starting. Its not much, and I've been doing this some time now, but I felt like I could push myself, because I wasn't worried about hurting myself. Make sense?

Anyhow, my new newb max reps:

65
95
105
115
125
135 - failed on the jerk, form went south
115 - to get form back
115 - same

Over all I think 125 with what I think was good form is the best I've done before. Amazing. Lots of work to do! :D

Funny posts this AM. I just have to say that I started with CF 1 year ago after reading a blurb in my husband's Men's Health. Eeryone was so patient with my dumb questions and pointing me in the right direction. I will be 41 next week and though not up to CF standard (I don't even post times, etc) I notice such a difference in my pull-ups and strength in general. We talk CF up to everyone we know. Gone are the lifting days at the gym. This just rocks. Thanks for the great support and amazaing program!

Funny posts this AM. I just have to say that I started with CF 1 year ago after reading a blurb in my husband's Men's Health. Eeryone was so patient with my dumb questions and pointing me in the right direction. I will be 41 next week and though not up to CF standard (I don't even post times, etc) I notice such a difference in my pull-ups and strength in general. We talk CF up to everyone we know. Gone are the lifting days at the gym. This just rocks. Thanks for the great support and amazaing program!

bw = 178

135
155x3
165x2
175

Has anyone considered putting the videos (from the wod and from the exercises section) on youtube? crossfit doesn't need to be serving up these massive wmv files, and I'd rather be able to click and watch with some streaming

20 yom, 195
135
185
225
185
225
225
225

bw 170

155x1x4
165x1x2
175

played basketball for an hour and a half this morning, will do the oly stuff at home tonight so i don't get a day behind again...

23m/5'9"/179

cfwu x 2

95, 95, 115, 135, 145, 155, 165(pr)

new to the crossfit world! Ive been at it for two weeks now and definitely notice positive results already. just a question in relation to the WOD. How much rest time is there in between sets or is there any at all?

#2, Devin: I assume you mean a substitute gym because that's what you should be looking for.

30yom 145#
135# X 2
155# X 2
165# X 1
185# X 1 (PR)
185# failed
165# X 1

65x5
95x3

135x2
135x1
135x1, missed jerk
135x1, missed jerk
135x missed both
135x1
135x1
135x1
135x1, missed jerk
135x1, missed jerk

135x5 push jerk.

I had some trouble today getting enough pop coming up off the front rack. I can push jerk 135lbs easily, but I could only get it a few times when starting with 2 fingers on the bar. think I'll post over on the boards...

really sore after yesterday too.

145 155 165 170(ugly) 170(F) 150 150. Felt terrible today, and need more work on the jerk...

115
135
165
175
185(fail)165
175
185

115
135
165
175
185(fail)165
175
185

37yoM/5'8"/150lbs

All of the collars have magically dissapeared from my gym, and my bumpers/rack aren't here yet, so had to be careful. That being said, I equaled with good form what was my previous PR (with not so good form).

I'm trying to work certain weaknesses in my W/U, so

WU X 3 - 10 Hanging Knee Lifts, 10 Stability Ball Crunches, 10 Walking Lunges

Burgener WU X 2

95/95/95/105/105/115/125

Finished with HS practice and quadruped drill from the video (they just look fun).

kg
50
60
62
65
70
70
70

65,85,105,115,125,125 and 115LBS

135
165
165 (failed, pressed weight)
worked on form:
135
135
135
135
135

Worked on form. This was new to me.

65/55/55/55/65/65/65

"Devin,

I'd sub a CrossFit affiliate.
Comment #5 - Posted by Coach at April 2, 2007 07:41 PM "

LOL Coach ahahaha awesome!

Steve Stackpole - Thats awesome, but you can do better ;) HEHE

#72 - josh

'All of the collars have magically dissapeared from my gym'

mine too - mysterious wingnut removal of all the remaining ones - are people really that stupid?....it's 2 bolts...

95/115/135/155/175/185(f)x2 - early pulls

did 5x135 (form practice)

60k
50k
50k
50k
50k
50k
50k

after doing those squats yesterday I was really feeling it 4-7. Good one.

WU
.5 mi. walk on treadmill
65# C&J x10
95# C&J x5
WOD
135/155/175/185/195(fail)/185/190

CFWU
135# (almost fainted)
115#
125#
135#
145#
145#
145# (could've pushed harder, but technique needs work)

#29

These might help:

http://www.exrx.net/Lists/PowerExercises.html

What's the deal with posting? Sometimes my posts get sent to a moderator, and sometimes they go right up? I don't even know what this one is going to do. Does that happen to anyone else?
http://homexfit.blogspot.com/

29/208/M

165x1
185x1
205x1
215x1
225(f)
215x1
215x1

Rotator cuff area a bit sore..need to do some local work there to bring it up to snuff.

Tim:

pre: row 500m in 92s, Burgener WU, pullups, situps, hypers

155x3
205x2
225x0-1x5 (failed thrice)

post: snatch 155x1x3, windmills

About half squat cleans, half power cleans.

Whats the difference between a clean and a power clean? They look the same to me.

195#

85, 95, 105, 115, 121, 127, 133:F

Form started to get sloppy on 127. 133 didn't go at all.

Burgener wu
rack jerks with bar

65,70,75,80f-jerk,80f-jerk,70,70

My problem is in my confidence dropping under the bar to lockout.

Why seven sets? Was that number picked randomly, or is there some function or physiology behind seven?

Thanks

M 20 172
115-135-155-175-185-195(f)-195(f)
Second day back after 2 week break. Bi's and lats sore from yesterday. Failed to drop fast enough on the cleans at 195.

Day behind. "Angie" details posted there.

19:51 PR

Will do some form of these or cleans Thursday after work.

The NOOBIE Files:

Ha ha ha Bet you all thought I flamed out. Noooooo, bummer of a chest cold though!

Back at it for a couple of days now so here goes...

35 yom, 5'10" 215 lbs

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

Plus extra work on PU's and Dips (3 sets, 10 reps assisted)

Clean & Jerk

135 PowerClean/PushPress
155
165
------
175 SplitCln/PP
175
185 f
185 ! SpCln/SpJrk
175 SpCln/PP
175
165
155 *3PushPresses
135 *3FrontSquats

160#/33yom

WU: (SS/15x pullups, burpees, GHD situps/5x HSPU) x3
WOD: Clean & Jerk 1-1-1-1-1-1-1
45# x5 (WU)
115 x1
135 x1
145 x1
155 x1
165 x1 (PR)
175(f)
165 x1
165 x1

bw : 71 kg

30,35,40,45,47.5,50,40kg

50 was pressed on the last inches - not sure how much is that cheating or not...

180lbs/20 male

45x12
65x8
95x4
115x1
115x1
135x2
135x2
140x2
155x1
180x1

Lets open a crossfit gym in Buffalo, NY eh!?

40yom,72",201pds

95,105,115,115,125,125,135. Still require form work. Practiced HSPU's.

Did angie yesterday in 30 mins. did 5 sets of twenty which equals 100 reps each. is this ok or should I do them straight thru?

95
105
115
125
135
145
155(f)

c&j-[2+2x1/1+2x1/1+1x1] wave loaded 6 times up to 195 c&j (90% effort)
globo gym wod in HB, Cali, no chalk...HOT!!!
so much more efficient at o-lifts after Burgener's weekend...awesome!
pre-Burgener warm up x 1
post-chins/dips/ohs practice
run upcoming this afternoon at beach

22 yo/m/215#

cfwux3 -pullups

clean and jerk- 225,235,245,255,265,275(f), 275(f)

skipped angie yesterday, did after c&j

sub for pullups- 30 kipping, 30 jumping, 40 gravitron- all else as rx'd

Time:15 min 11 sec.

100 lbs, used 50 lb dumbells. All my hotel had but its better than most. Did 100 for all reps.

45#x5, 95#x3, 135#x1

155#,155#,165#x1x5

I could have gone heavier but my form is not perfect. It is getting alot better, I guess I need to go to the Oly cert.

CFWU...no. "Angie" said no. 1-mile on treadmill 5.5 mph.

Clean and Jerk:
warm-up and form practice 45# X 5
95# X 2

WOD:
115
115
125
135
145 (f) lost focus.
135
115 for form
115

Thanks Coach.

35 yoa/ 182
155, 175, 195, 205, 215, 220F (press out)

Jerk is week right now as I need to regain shoulder strength/stability, clean easy. Goal is 250 this summer.

65,75,95,105,115,125, 135(poor form)

Jay

Age 34
BW 147#

145, 150, 155, 160, 165, 165, 165

Worked up to 170x1(PR) & F @ 175.

I still really suck at the catch. Clean is the limiting factor by about 15 lbs.

33m/185#/6'/CF66

CFWUx3

Burgener Warmup

Clean & Jerk: 90,110,135,145,155,165,185(fx2)

185 is my PR but I just didn't have the juice this morning. I think Angie really drained my strength. Form improving!

Any advice?
On a WOD like yesterdays with a high # of pullups, for a guy who can only do about 8-10 at a time with good form, would it be better to fight through and do all the pullups body weight or to use an assisted machine?

WOD as RX'd:

1. 95
2. 115
3. 135
4. 145
5. 155
6. 165
7. 175 (fail)
8. 175 (fail)
9. 175

I'm new to OLY lifts and I'm still trying to get my clean straightened out - even posted a couple vids to the forum last time to get some coaching (highly recommended, btw!) So I worked on my clean until I got up to a PR of 80K, then just played with the jerk at 50K. I can't wait to be able to do this right - it's a really cool feeling!

184lb/37 yom
All weights in lb
Burgener WU, then
95 x 1 x 4 snatch, 95 x 1 x 6 cleans, 95 x 1 3 jerks

155-175-195f(wtf?)-195f(wtf??)-195-205-215-220-225-235pr!-245pr!

The fail on 195 was just funny. Didn't come forward on first clean and had to drop off forearms, then overcompensated and hit myself in the throat (hurts to swallow now) and fell backwards. Nice.

Jerks were all strong, but 245 might not have counted - think I pressed it at the very top.

Did Filthy 50 afterwards for a 2 min pr!

For anyone in Newport, RI, the NAPS gym has awesome Oly Lift platforms with Eleiko bars, bumpers, 20# dynamax balls, pullup bars, plyo boxes, and BLESSED SILENCE!! Join in!! My first time there and it was heaven.

85-85-95(f jerk)-95-105(f jerk)-105(sloppy form)-95

I really need to practice the form for the olympic weightlifting exercises. Should I do this by using a broom stick or a bar? I feel I need some weight or else it just feels wierd.

WOD as RX'd with CFWU and Burgener WU.

10x45
3x95
1x105
1x125
1x135
1x145
1x145
1x155
1x165(fail)
1x145

First time doing clean and jerks, watched the videos and read up all I could, the Burgener WU and the videos helped a ton, felt really good.

clean and jerk: 95, 105, 115, 120, 125, 125, 130, 130, 130, 115. Form got a bit ugly. Thanks, Coach! BW:171 Y/A:58

115x2, 135 for the rest.

clean & jerk

135x1
155x1(x6)
had a couple fails at 155 when the arms would bend early. Form really lame and need to find some O-lift coaching

first time doing these i was a little shaky on the movments but eventually got it
3x 95
3x 105
115
125
125
135
135

need to watch the video after hearing everybody talk about it. having a distinct feeling my formed sucked.

bwt 240 age 31
cfwux3rds 15reps of squats,dips,pushups,situps,backext, 5dhpu's

squat clean to jerk
125/135/145/155/165/175f/175f/175/185f/185f/185

worked form after all failure on the squat clean portion

Loving this stuff...

Curious, doing the CFWU x 3 each day and just started the Burgener WU also...Do we complete only one set of the BWU or should we do one full BWU after each set of the CFWU for a total of three times through the CFWU + BWU??

or, should we complete CFWU x 3 followed by bwu x 1 only or x 3 also?

Appreciate any help with this one

Just completed the first month of Crossfit...I am hooked, ok addicted!

Bwt: 133

Did split jerk once I got the clean up

135
155
175
185
195 got clean but failed jerk
195 failed
195 got clean but failed jerk (super close though)

Have to watch my back out of the deep squat on these

#112 EJS, in my opinion (only) it is better to avoid any assists barring a huge increase in time required for completion. There is an explanation on yesterdays comment page #335 by Duvall that is along the same lines

M/23/175#

135
145
155
155
155
165
165

M/48/5"10"/171

Clean & Jerk (1st Time)

1 X 65
1 X 95
1 X 105
1 X 115
1 X 125
1 X 135
1 X 145 (PB/PR)

32/m/167lbs. 1st time ever to clean and jerk.

132
132
132
132
132
154
154

28/M/185

95
115
135
135
145
145
155

Desperately needed to spend time on form after the powercleans. Spent a solid 15 minutes working with a brookstick and then the bar. Form felt better, but not at all explosive after 135#.

#123 - I did the Burgener WU, all 5 sections x 3. Seemed to set me up well after doing the CFWU x 3. Felt nice and loose and mobile and my brain and body were ready for the movements.

CFWU + Some Box Drops

115
115
120
120
125
135
135

First time ever doing full C&J, I usually just do cleans. The form wasn't very good today on the clean itself, had to really focus on it, there was improvement with the heavier weights.

45 yr old
205 bodyweight

185x1
185x1
195x1
195x1
205x1
205x1
185x1

135,145,155,165,185,195,195

NEED HELP!!

need help understanding a few exercises. split jerk, deadlift and dumbell hang power clean. can some explain the sequences or is there a demo that I'm not seeing in here some where?

thanks

26yo/M/67kg

Clean and Jerk 1-1-1-1-1-1-1

60kg-65kg-70kg-75kg(PB)-77.5kg(F)-75kg(F)-72.5kg

finished with 4x60kg trying to get speed.

C+J 95#,95#,105#,115#,125#,135#(pr),115#

30/M/200

Bike to gym

CFWU x 3

95 x 6
135 x 3
165 x 1
175 x 1
185 x 1
205 x 1
205 x 1 (pressed more than jerked)

Practiced w/ 95# Dip! Then drive!

50 consecutive DUs

Finally starting to resemble C & J instead of slo-momovement and muscling the weight around.

Flexibility and speed way up in just one month

Thanks

hey crew, I was wondering what could i use besides gloves when doing pull-ups? my hands are gnarled up pretty bad!!! My gym really doesnt want me using chalk. so i was hoping to get an alternative idea. thanks in advance.

C&J to 115
Cleaned from floor usually do hang cleans. Dale Saran #115. I find myself in RI about once a year, I can get on base, will they let me use the NAPS facilities?

177,182,187,192,197,203,207 (most likely a PB)

First time with hook grip and initially I didn't think it made much difference until I realized it was effectively shortening my forearms which made my pull more efficient!! I don't think my form was too bad this time, but I'm really looking forward to OPT and AFT imparting their new knowledge to me, I need all the help I can get.

Pre-OH squat 3X5=88,133,143,153,158
Post-(1 rope ascent no legs + 30 dbl unders)X3= 3:59... That was murder because I'm bad at both of those, it felt like a mini-Fran!

140
150
160
170
180
190
210

140
150
160
170
180
190
210

135
155
175
180
185
190 PR
155

cfwuX3
7X95

23/M/175#

Clean and Jerk 1-1-1-1-1-1-1

135
165
175
180
185
190
(195 - failed)
185

A day behind so I did "Angie" in 29:13.

Pull Ups became jumping pull ups after 20
Push Ups went 25x4 (about 15s rest)
Sit ups were awful
Squats were 25x4 (about 15s rest)

As it's been published, specialists get punished! I am getting punished, but I'm attacking my weaknesses with vengence.

Executed as C&J WoD as follows: 95, 115, 115, 125, 125, 135, 135 lbs.
-Additional 4 sets of back squats up through 275.
-Additional sets of HSPUs (wall) and modified push-ups using med-balls.

41yom / 152

CFWU x3 x12
C&JWU 45# x12 & 95# x5

WOD - first time with C&J - felt great to put the Clean, Front Squat, and Split Jerk together into one exercise.

115, 125, 130, 135, 140, 145, 150 (felt really strong today for me) Previous max Split Jerk was 135#

Post:
Floor Wipers 3 sets (20, 16, 12)
Pistol (one legged squat) 3 sets of 5 each leg balanced on bottom of Bosu
1 set of 12 2x20# Dumbell Squat standing on medicine ball
2 sets Bosu Push-ups with Feet on Swiss Ball
2 sets 1 arm push-ups each arm sets of 8 & 6

WU- Mowed lawn and did some spring yard clean up for 2 hours
Then part of Angie 100 Squats, 100 sit ups (results posted in yesterday) ~8:00 minutes, to many interuptions so went on to todays WOD

Instead of 1 rep for 7 sets I did 2 reps
45-55-55-55-55-55-55

Form felt off today and I felt like I was muscling the weight up, so I didn't add any more than the 55. Caught the bar in my throat twice, Nice!

On a more possitive note, I have been getting 9 hours of sleep the past 3 nights.

Kate

95, 115, 135,140, 145,155,140, 135, 115, 115

I like the picture!!! brings back happy memories of RBV. (Now I'm at USNA getting in USMC shape one day at a time. OORAH).

18/F/140
in the weight room a female USMC SSGT asked me what I was training for: I train for the fun of it! She thought I was a weightlifter or something...nope, I just got lucky enough to be trained by a weightlifter in high school.
Thank you Coach Burgener!!!!!

I actually did a KB w/o today so I can't really post C&J weights...
20 2hand swings 12Kg then 5 + 5
10 Snatch, each hand
15 KB Squat Pulls 16Kg
Lunges
KB press by the horns
sit-ups
pushups
3x through

Excellent seminar Coach B! I learned so much and came back stoked on o lifting. Can't wait to get some shoes so I can stick my landing better. Huge thank you to Mrs. B for feeding my starved body! To all the trainers who constantly stuck with me..thank you! Everyone was great with patience and knowledge. I can't wait for Coach to come to Santa Cruz on the 28th, it's definately a "must do".

My first attempt at these.
161x1
171x1
181x1
171x1
161x1
161x1
161x1

26/m 6'3" 220#

135
185
205
215*
215*
205
185

*couldn't finish the damn jerk >=(

18/M/185

135
155
185
195
205
215
225 failed
225 failed

CFWUx2
C&JWU = 45x5, 65x4

115/135/155/160(F)/160(F)/160/NA

I overslept and had to rush through these. There was no focus today.

135x2
155
185
205
215
225f (old pr)
185

Then front squat up to 225

first time doing clean and jerks

1x95lbsx7 sets

couldve went heavier, but focused on form instead

All 7 @ 60 kgs.

C & J

Work up to weight:

60kg
70kg
80kg
85kg
90kg
90kg
100kg - missed
90kg

#138 marty

Stick with it - don't use the gloves, chalk, straps, etc. for pull ups (or any other lifts in my opinion).

If you browse this message board on most pullup heavy days you'll find many of us tear up our hands for while, but it does a great deal to build up your grip and stamina. If you're torn up use a variety of grips (palms facing, palms away, wide grip, narrow grip, mixed, fingers only - gorilla, etc.) as you'll build up callouses in different areas while the others heal.
I chose to stop using any assists and I have not regretted it a bit. It took a few months but I am again limited by my strength and form instead of my grip, and now I don't need anything but my own body to get a good workout.
I know many feel chalk is fine and I may even use that at some point, but for now I don't feel limited.

warm-up: burgener oly w/up, then c/j variation with pvc pipe, 2 x 5 x c/j w/45lb bar

wod: 65, 95, 115, 135, 145, 155, 155

32 yo male, 195#

95
100
105
110
115
120
125

first time with this, tried to keep it manageable and make sure I did it right.

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

135(pr)

28yo M 170lb 5’10”
CFWU x 3, – pull ups, 5 ring dips per round. Clean & Jerk 45lbs x 10, 65lbs x 5, 85lbs x 3.

Clean & Jerk:
95lbs x 1*
105lbs x 1*
115lbs x 1*
125lbs x 1*
135lbs x 1*-1-1
2 minutes rest per set up to 135lbs, 3 minutes rest for each 135lb set.
All A2A. *=PR
Definitely feel stronger driving right leg out front, need to work on evening them out.

adductor strain prevented doing this one so I made up my own based on movements that cause no pain. ART done on it earlier so speedy recovery forseen.
pre - speed work on BP and RDL
10 sets of 3 reps with 30 seconds rest btw sets.
Both at 50% of 1rm = 89# bench 176# RDL

WOD - 3 rds for time of
500m row
20 reps - 100# BP
10 reps - 1.5 pood KB swings
10 reps - 176# RDL
14:49

post - GHD sit ups

M/18/156
C&J singles: 135x3 150x3 165x2 175x2

26yom
5'10"
195#

Had to use dumbells (one each hand), but otherwise, as Rx'd:

CFWUx3

75x1
80x1
85x5

bwt:146
cfwux3

95x3
135x2
155x2

280#'s/43 yom

C&J 7x1: 205/225/235/245/267/275/225

PR by 20#

In the basement gym wearing my sleeveless flannel shirt tied at the waist, my trucker hat on backwards, my spandex tights and Fleet Farm work boots...just kidding. I will say there is no one in the basement telling me I can't clean and jerk, however.

Neil(49) & Ellie(52)

Rower/ X/trainer warmup

CFWU + Practice movements (olympic warmup drills)

Clean & split jerks

Neil
1 X 99
1 X 110
1 X 121
1 X 132
1 X 132
1 X 143
1 X 143
3 X 3 X 121

From power rack split jerks
1 X 154
1 X 165
1 X 176
1 X 176

Concentrated on trying get the technique right.

Ellie

2 X power cleans + 2 X front squats + 2 X push presses X 50lbs X 7 sets

Felt this was helpful to build confidence and technique.

34/178

65,70,75,95,105,125,130 went light to work on form and do it right. This was my first workout in my garage gym........hopefully the small beginning to something big. Thanks for the encouragement and work Coach.

49 yom

You'll love this!!! After lift 7, some poor airman came up to me to ask me to not drop the weights since the noise was bothering his supervisor!!! I told him this was not possible with olympic lifts. No patrons were complaining, just some admin pog...and in a military fitness facility no less!!!! The supervisor didn't have the courtesy to talk directly to me (even if I am a grouchy old Major).

First time trying C&J with any weight. These are a lot of fun. I can see how this can be very addicting.
1 - 115
2 - 125
3 - 130
4 - 135
5 - 140
6 - 145
7 - 150
Tried 155 as an 8th lift (got a little greedy) but failed.

135
145
155
165
175
185
185

45 YOM 210

easy cleans poor jerks more of a press

135x1
135x1
175x1
190x1
200x1 f on press
200x1 f
180x1

135x7, form very sloppy. first time doing c&j

#8, I already wear that to the gym.

CFWU x3
115
135
145
155
155
155
155

Burgener Warm-up
135x3

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

Well short of my PR. I can tell that my Oly-Lifting is suffering. I really need to spend some time on it.

The gym exploded w/people this afternoon. No way to concentrate when you have poeple walking in front of you, behind you, next to you, etc.... Other then concentrating on putting them through a wall.

Get some, Go again!

Mark
65, 75, 85, 95, 105, 115, 125

Worked on form.

M/27/195

CFWU x 2

Warmup:
45x6
95x4

WOD:
135x1 (wouldn't count, felt like I was gonna fail, pressed it out at the top)
135x1 (felt great, shoulder started to hurt a minute after lift was completed)
135x1 (felt even better, shoulder still hurting)
135x1 (nailed it, felt like I could have done another 20 lbs! I feel strong but my shoulder hurts like hell upon completion)

I keep having "It's okay to be a pussy" floating around in my head from a few days ago so I wanna keep going. Dropped the weight to 115.

115x1 Failed. Didn't concentrate because I was worried about my shoulder. Decided being a pussy was better than being injured so I called it a day.

155lbs

BW 70kg
60kg 1
70kg 1
75kg 1
77.5kg 1
80kg 1,1,1,F[lost focus on clean]1,1

75
95
105
115
125 failed on jerk
125
135 failed on jerk

44/175

3 x 132
2 x 154
1 x 176
1 x 176
1 x 198
F x 209
F x 209
Both attempts at 209 the weight was cleaned but I just couldn't lock out on the jerk.

35/M/205
135
135
135
155
165
165
175

32/F/138
40
46
50
56
62
70
70

16/M/220
95
95
135
155
135
115
115

135
135 form was bad-dropped down
95
115
135
135
145
155 extra but form was bad

Good workout...since this is the first time I have ever done this one. Oooohh...me aching shins. I have dead-lifted in the past, so I know good form means raking the bar up your shins, keeping your arse' low and driving with your heels. After Saturday and today, my shins are tore up!!!

43 male 200 lbs

Cfwu x2
95
115
125
135
135
135
140

Male 16yrs.
178 6'1

145
150
155
160
165
170
180
sore from angie yesterday

46yom 165#
135
155
175
185 failed on jerk
175
180
180

Really annoyed with what happened

135
140
155
165 (PR)
175 (f on jerk)
175 (same)
175 (same)
135 (for confidence)

Right before my three failed 175 attempts, a trainer took her client up to the area where I was O-lifting. After I dumped the 165 PR, she mutters under her breath to herself, "was that really necessary?" (referring to the noise). Of course, I heard her. I challenged her, "wait, lady, these are bumper plates and this is a rubber floor. If I'm doing something wrong, tell me, but that's what these things are here for." She just made a nasty face without replying then set her equipment and client up in such a way that I had to move my rig.

This is bull****, especially the passive-aggressive whispering-under-the-breath-and-then-not-replying-to-me stuff. I am going to discuss this with the gym manager because clients who pay as much as I do should not be treated like criminals.

Tariq

C&J 1 x 7

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

135-195(10lb jumps)
Felt good, still need to work on form.
Getting under the weight a little slow.
1 min rest

Bob Taykor - if you can get on base, you should be able to go to the gym. It's always open and I just walked in. The whole time I was there I saw 3 people. Send me an email before you're coming and I'd be happy to take you over.

week 4 (1/2 week)

1/2 angie (50 pull ups, push ups, sit ups, squats)

12:44--last 15 pull ups jumping

followed up with 1-1-1-1 of clean and jerk with just the bar...wanted to work on form. Have a HARD time pointing my elbows forward on the catch. Just not flexible enough. will work on flexibility.

#35 Steve -
Nice to see you're posting again.
You were always pretty scary strong though, so don't sell yourself short!
ps - Go Flames (sink the Sens - course you'd agree w/ me on that I suppose...)

95
100
105
110
115
120
125

19 yrs, M, 175#

Clean and Jerk as rx'd

125#
125#
125#
135#
135#
145#
145#

***Slightly sore back from Power Cleans and kind of just took it easy***

big pipe: bw 185

135/155//165/175/185/205 (f)/205 (f)
due to like of 5pound plates couldn't do 195, which hoped to get up to at least

Oh yea...btw, it's my 4th week of CrossFit

200#

165
185
205
225
235
245
255 (Fail on Clean)

1st time C & J
95/115/115/135/135/155/155

CFWU x 2
95
115
135
135
155
155
135

did 3 more at 135, 115, & 95 to work form, then did 4 sets of 3 95lb OHSs

3-1/2 hours of windsurfing yesterday make this a make-up day.

48 yr/old 200lbs

"Angie"
100 dead hang pull-ups 15:15
100 parralette push-ups 22:00
100 ab-mat, unanchored sit ups 28:04
100 squats 31:57

2 minutes better than previous best.

YES!!

ratt

C&J 165lb max

For those of you performing xfit in gyms where that isn't the norm and are feeling outcasted:

Embrace it. Revel in it. I have been around a various assortment of workouts and gyms in my day so I've seen it all. We here in the crossfit world are, in my opinion, working harder than any other non-professional athletes. I have gotten some strange looks, even had one woman say "what is the point of doing squats without weights?", meanwhile I had drowned my area in sweat after 15 minutes of cindy. But don't lash back at the others who look at you strange for dropping your PR hang snatch onto the mat. To push your body to the max with crossfit is an essential part of a healthy lifestyle. But another aspect is to embrace those who think differently than you. We aren't any better than the guy doin 3 sets of bench press, three sets of biceps curl and leaving, just different. If you snap at others, then they won't see what you're doing as anything amazing, they'll just think you're a mad-man who likes making noise. But if you express sympathy for those not working as hard, perhaps they'll take some interest in what you're doing, and now you've doubled the crossfitters in your area and have moved one step closer to getting a crossfit affiliate into your town. And you won't have to worry about bitchy trainers getting in your way.

BW 168

135,155,175,195 missed, 195

Need to work on the Jerks

55 5'10" 155lg

85,85,95,95,95,95,95,100,105

Wish a longer video of Brugener training weights was available.

just got back from an insane roadtrip. I'm sick, broke, and turned my ankle while intoxicated. CFWUx3

BW 59kg

25, 30, 35, 40, 45 (PC&J), 42.5, 42.5kg

CFWU x 3

95, 115,115, 145, 125, 125, 115

Life Fitness club, Enseneda, Baja

28/F/105#

Burgener Warm-up
C&J WU 45x10

65
75
80
85
90
95
100
105(Fail on clean)
105 (PR)

Did an extra rep, as I really wanted to hit BW C&J. Phsyched myself out on the first attempt, second attempt went well. I stuggle with the clean, the jerk is much easier for me.

finished up with 5x5 squats, 95#

chest and shoulders sore from Angie!

Great WOD
Warm Up with just bar
135, 145, 155, 165, 175, 185, 200(fail clean), 200 (fail jerk), 175 (kind of pressed)

So I have a dilema, anyone else accessing this site from an Air Force feel free to email me. The CrossFit website has been blocked on my base and I'm trying to figure out if it's isolated to my base or if it's Air Force wide. I don't see how "Comm" can justify allowing Mens Health or Muscular Fitness but when I try and access a legitamite PT site, I'm blocked.

Not able to do the WOD today, had unit PT instead. Turned out to be a pretty good workout. 3 miles worth of sprints w/intermitent (sp?) stops to do push-ups and sit-ups. Turned out to be about 12 100 yd. sprints, 120 push-ups and 240 sit-ups. Right hamstring really tight and sore. I'll try some C&Js tomorrow.

28/F/150#ish, 2nd week CF, grumpy forearms

CFWU x 2

First experience with clean and jerks, still new to power cleans. I practiced with a 15# Body Bar and then did a few reps with a bare 45# until my forearms got uncomfortable. Methinks I need more practice at the jerk portion. At least I'm having an easier time racking the bar on my shoulders.

Afterward: scaled Angie-like workout to compensate for not working hard enough at it yesterday. I did the following in 20:00:

9 strict chin-ups (many short sets)
30 push-ups (a few sets)
50 unanchored sit-ups (basically continuous)
50 squats (ditto)

Today's workout: clean and jerk for the first time, ever. Practiced on a dowel, then empty bar, then put the weights on.

With weights:
95-95-95-95-135-135-135

I'm more worried about form than weight. I don't have that particular Crossfit post-workout exhaustion. I think I could handle more weight if I could do it right.

Today's workout: clean and jerk for the first time, ever. Practiced on a dowel, then empty bar, then put the weights on.

With weights:
95-95-95-95-135-135-135

I'm more worried about form than weight. I don't have that particular Crossfit post-workout exhaustion. I think I could handle more weight if I could do it right.

newkindofworkout.blogspot

Male/29yo/145#

CFWU
3x2 @ 65#

95#
95#
100#
100#
105#
105#
110#

135, 155,165,175,180,185 (failed jerk) 185(failed jerk). not impressive, but not as bad as i expected.

26yom 209lbs

135
135
155
165
165
170
170 (fail at press)
170 (extra for practice, fail at clean)'

Beat last week clean by 5#, need better technique

Row 1000m
CFWUx2
Burgner
135# snatch grip high pull (2x3)
135# press (2x3)

176
186
186
196
196 (fail on jerk)
176
176
196

185# front squat 2x5
185# bench 2x5

135 (previous personal best)
155
155
165
165
175
175
155 (failed the first jerk, corrected and jerked it on second attempt)

Burgener Warm-up x3
"Clean Drops"

95
95
100
100
100
105
105

worked on one-arm cleans and snatches afterward with 1 pood kbell and 35lb. dbell

think i could have done more weight on the C&J, but this was the first time, and i'm not always good at dropping under the bar. today's form was good. next time more weight.

39 yom, 167#
95,105,115,125,135,145(f),135

bw: 185

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

Technique still sucks. Nursing a bum left knee doesn't help either.

32/f/110

45-50-55-60-65-70(f)-70(f)

Duvall, you are probably correct in your implication that I should have been nicer to the bitchy trainer. I think what set me off most was the rude, passive-aggressive nature of her behavior. I pay too much at the local LuxoGym chain to be treated poorly.

That said, instead of whispering, I think she should have said "sir, can I ask that you please drop the weight from the hang rather than full extension; my client is a wuss and his delicate equilibrium will be disturbed if there is a loud crashing sound while he does wrist curls."

Tariq

M 175lbs 23yrs
CFWUx3
WOD - 155, 155, 160, 165, 165, 170, 175

M/26/180
CFWUx3
WOD:
135
145
155
165
175
185
195

29yom 200#
135
155
165-failure
155
155
155
165-failure
155
160
135x5

20y/o male 216lbs
Clean & Jerk 1-1-1-1-1-1-1 reps

1- 135
2- 135
3- 185
4- 205fail 4 times
5- 195fail 2 times
6- 135 twice
7- 185fail 3 times

max 185

#208 Nadia nice job! I'm not at BW yet, but did just get 3/4 BW recently and again today.

CFWU sort of, more of burgener wu and extra cleans BW 128

75/80/85/90/95F/85/90/95PR

Old PR was 75 for the clean and jerk (though I have just a few days ago cleaned 95, and another time jerked 100--still, glad to solidify the 95 more.) Did las week's 7/1 front squats afterwards and got a PR on those too!

115 up to 165
finished with extra pullups, situps and double unders

42/m/169

160,165,170 fail, poor form
170,175,180,185 fail
185 !PR

need a lot of practice

40/165
warm-up
135
145
155
165
175 (failed on jerk)
175 (failed on jerk)
185 (failed)

28m/170

185
195
205
210
215
215
215

all felt good and clean...had to do at globogym so couldn't really attempt a pr

BW 167 age 38
not up to par
95#,115#,135#,145#f,145#f
gave up disappointed in my self

deadlifts

180x5
180x5
185x5
185x5
190x5

shoulder press

75x5
75x5
80x5

10 rounds

50m sprint with sled
10 kb swings (55#)
10 burpees

16:05

age 40
bwt 210#
1-135
1-145
1-155
1-160
1-165
1-170
1-185

m/45/235

Clean & Jerk
185,185,205,205,205(F),185,185,185

Need to work on this one.

age 29
183lbs
1-135
1-155
1-175
1-185
1-205
1-225
1-245 missed clean.

Play day

A little light work on Power Cleans:

135 X 5
135 X 5
135 x 5
135 x 5
135 x 5

Then tire flipping and weighted pull ups followed by a 2000 M row.

cfwux3
#s
95,105,115,125,135F,125F,115

#227 Sarah-

Thanks! Congrats to you too on the PR! If you are at 3/4 BW now I bet you will be at BW very soon! Keep up the great work!

#202
Word Up!

32/5'11"/195

90, 100, 110, 120, 130, 140, 150 (PR)

125, 135 x 6

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

185
190
190
200
200
210 fail on jerk
210 PR

95
115
135
145
150 (pressed)
150 (pr)
155 (pr)

115-135-135-145-155-165-165 lbs

--

Clean & Jerk (lbs):

100
110
120 (power clean)
130 (power clean)
140
130
130

--

1- 135
2- 185 - good form
3- 185 - good form
4- 185 - great form
5- 185 - great form
6- 185 - good form
7- 185 (fail)

notes: work on being more explosive and better splits

135/ 145/ 145/ 155/ 165/ 165/ 165

So much better after the weekend with Coach Burgener; anyone interested in these lifts owes it to themselves to attend one of his certs. Still, its a bummer to come back to the garage and not be able to drop the bar (no bumpers, but they are ordered). 165 is the limit to what I feel comfortable lowering.

115/125/135/145/155/165/175

m/30/155

111
111
131
131
131
131
131
131
131
141

141 was my limit, but i think I could have done more if my form was better. I don't know how to clean heavy weights well yet and get my body under in time. Barring that problem, I probably could do 160.

135x1
140x1
145x1
150x1
155x1
160x1
165x1

M/38/5'11'/168

CFWU x 3
Burgener WU x 3

C&J
WU 45x5
65x3

95
115
125
135
145 *
155 *
157 NA

So, two PR's today after a miserable Angie yesterday, which tore up my hands and I was about to go for #7 with the fraction plates and add two pounds to my new PR when there was a knock on the door and two new clients enter wanting to know about CF, so 10-15 minutes later and now I'm all cold...did a warm-up with a much lighter weight but nope, the window was gone, could tell as soon as I started the pull.

#188 Tariq
I know, it suck major donkey wang, you would think it being rated the "best gym in America" all of the trainers would understand why you don't want to do a "controlled negative" on an Oly lift...yeah, talk to the managers, they'll sympathize but there hands are tied when it comes to training the "beautiful people"...speaking of America, what we really ought to do is get you in some spandex American flag shorts that are about two sizes too small, fashion your hair into a reeeally nice mullet, start doing drop sets of arm curls in the squat rack while I snap ammonia capsules under your nose and scream "C'mon, bitch, get serious! It's m^therf^ckin' ARMS DAY!"...that'll make them yearn back for the Oly lifting.

Court

135x1,135x1,135x1,135x1,140x1 bad form,135x1,135x1,135x1,135x1,135x1

Been doing this consistently for over two months now, and nothing makes me love Xfit more than the silent envy of the dude on the bicep curl machine watching me do max clean and jerks. Their is an inherent satisfaction derived from pushing your limits every single workout, and the jacked up feeling I bring home from the gym. The daily variety has made it fun to work out again and one of the highlights of my day is checking to see what tomorrow's workout(physical punishment)is going to be. Thanks coach, and thanks to all of the other contributors who make this site/service possible!

27, 175#
1. 135, 2.155, 3. 175, 4. 175, 5. 185, 6. 195(failed on jerk), 7. 195(pr)

75
85
85
85
95
85
85

27yo male
185lb

This was the first time attempting clean and jerks.

45-95-135-155-185-195-205-215-225*

*PR Clean (beat last weeks cleans by 5 lbs), but missed the jerk

Sore as hell from yesterday's Angie ... had to spend more time warming up.

AM - 1 mile run (just to flush blood through my legs)

PM - 20 minutes on exercise bike
CWFU jr. x 3 (5 reps of each vice 10-15)
95, 95, 105, 115, 125, 135, 145(f)

Have to work on being more explosive during the jerk phase/getting under the bar quickly.

M/37/174

Was sore from Angie, but ready for some hurt - O-lifts are relatively new for me, so still working my way up.

CFWU x3

W/U and form practice with 45 and 65, then

95
95
115
115
115
115
125 (PR)

Then did 10+ minutes of KB (1 pood) swings interspersed with jumping rope. Good day overall.

40kg, 50, 60f, 60f, 60 weak, 60f, 60 weak

I struggle at the transition between clean and jerk. My wrists feel as if they're going to snap and I can't comfortably adjust to a new grip for the jerk, which leads to an insecure and ineffective jerk (the motion, not me, I hope). Gotta get some personal attention on this one.

95-115-135-155-165-185-205

m/34/100kg
Second ever WOD.
First time ever doing C&Js, and my cleans were of the power variety.

Warm up:
15 minute walk to the gym
Lots of practice with bar only
3 @ 60kg
3 @ 70kg
Then singles for:
80kg
80kg
85kg
85kg
85kg
85kg - this one went so well, I was inspired to try...
90kg - had to muscle this one up a bit.

Cool down:
some pullups (I tried the kipping variety and almost pulled the gym's free standing pullup thing over!)
15 minute walk home.

Many things hurt today.

135 for quite a few sets
145x1
form still stinks!
working on it

135 (f)
115
125
135
135 (f)
135 (f)
115

45kg
55
65
71
65
65
65

Warmup

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1 (missed)

First time doing C&Js. Spent some time learning the movement with a broomstick, then the empty bar (I realize it'll take more time than that ten minutes or so). All weights in pounds.

Steve 55, 75, 95, 115, 115, 125, 135

Sarah 65(f), 65(f), 45, 55, 55, 55, 55

25/M/200

CFWU
C&J warmup with 95, 135

155, 175, 185, 195, 205, 205, 205

First time doing C&Js, so practiced with a 20 lb bar between sets to work on form. All jerks were push-jerks.

35 yom
207#
5' 8"

CFWU x 3
I've added 25 pushups to the CFWU. I still like doing them. I also have been using a 45lb bar for the over head squats. Is that a good idea?

1 x 135
1 x 155
1 x 185
1 x 185
1 x 185
1 x 185
3 x 135

My form is crap. I don't seem to be able to jump and land on the clean. My jerk is okay but I feel a little off balance when I bring my legs back to shoulder width position initially. I kept working on it later in the day with just the bar. I'm going to half to go back and re-study the videos. I can throw the weight up no problem. It's getting the form down that I'm having issue with.

CFWU
as rx'd, mostly cleaned the lifts but accidently reverted to power cleans a couple of times. Still learning.
88, 88, 99, 108, 108, 111, 121

Oops, I spelled "have" half.

145lbs/30yoa

Clean and Jerk as Rx'd:

95x1
115x1
125x1
135x1
145x1
155x1
165xF (missed the clean)
160xF (got the clean, missed the jerk)

155x1
165x1
165x1
175xF
165x1
175xF
165x1

CFWU x 2
45lbs snatches - 2 sets of 5

135
155
155
165
165
165
165, twice - failed the 1st attempt

tabata row 900m, finished 1K 4:30
2x10 pullups and pushups
full squat clean & jerk & OHS 95# to 130 by 5# (pr OHS +5), 135 failed on snatch press before OHS

Oops I did 10 sets of 1
2x135
2x155
2x185
2x205
2x225

Sorry - I posted Saturday's workout today. I'm a little behind since getting back to CONUS...

145
165
185
195
200
205
205-Fail

It was a rockin' Seminar. Thanks Coach B, and everyone else who made it possible!

I'm still sore. Felt like a Bulgarian: Saturday, 7 hours of Snatching. Sunday, 7 hours of Clean and Jerk. :)

I learned a ton. Nothing like a world class coach to put me in my place. Now it's time to put my athletes through the ringer!

Starting to think I have no right doing the clean

135
155
165
185 horrible
165
165

Starting to think I have no right doing the clean

135
155
165
185 horrible
165
165

C&J

Not a PR day for sure...

Full Squat Cleans: 135, 155, 185

Tried 205 twice and couldn't get under it.

Then power cleaned 195, no jerk - two attempts

185 FSC
185 FSC
185 FSC
165 FSC

CFWU easy 3x15
needs work--more from hips, legs and shoulders and less arms--form bad
95/105#

bench (115--12x, 135x 6, 165 x1)
situp (hammer station) 1x25

CFWUx2
BWUx2
C&J
65lbx5
95
125
135
145
155
165
170-pr
OHS-190lbx1-pr
l-pose 2min. total

135
155
165
175
185
195 (f)
185
185

39/m/69kg/5'5

50kg
50kg
60kg
60kg
65kg
70kg
70kg (pr)

25/F/135
First time doing C&J did regular cleans right before:
Cleans-
95,95,100,105,105,110*,110*,110*,105,105
*failed all three times, wish I had bumpers sure would make it eaiser.
C&J
95,95,95,95,100,100,100
Could have pushed myself, but like I said --1st timer at these.

As rx'd

115 to 145lbs

form needs work

175
175
185
185

Went down here b/c my form was horrible...

135
135
155

Last set was, by far, the best work.

135
145
145
155
155
155
155

Clean & Jerk:

127 x 1
137 x 1
147 x 1
157 x 1
162 x 1
167 x 1 (pr)
172 x 1 (pr)
177 x 1 (failed jerk)

95 x 10
135 x 3
145
155
160
165
170
175
180

29/M/6'1" 180#

155
165
175
185
190
195 fail x2
185
135 x3

Ran 3 mi right before, swam 10 laps after

no WU
140 X 2
160 X 3
170 X 2 felt good really notice it when I really concentrate on pushing head through and engaging the shoulders, feel more work all around shoulder area.

27yo 200lbs

CFWUx3

C&J
95x3 warm up

135
155
185
205
215 (pr)
205
185

DL 185x10
single arm db snatch 50lb
3 set of 10 alternating arms

Full SQCL - 185
PCL - 245

45/145
CFWU
Burgener WU
C&J WU (45-65-85)X3 105-115lbs
135(f)
135(f)seemed like a good idea
115
115
115
125 feeling better
125
135 PR!
135(f)
125

When the form is just right it seems to just fly right up there.

Thanks for the videos again!

-WOD: Clean and Jerk 7x1 ME

Warmup, then 95-115-125-135-135(1st try bad form)-140

At 135 I started doing power cleans cuz I couldn't get under the bar fast enough - clean, not jerk, was limiting factor. Need some coaching/technique tips.

Note: I wasn't TRYING to do power cleans, that was the problem

CFWU x 3

WOD
95,95,105,105,105(f),105,105(f)
Going to spend some time on form.

Bad form... Need to work on it.

30yom, 185#

CFWUx3

135
145
155
165
175(f)
165
165

34, male, 185

Been doing Crossfit for about two weeks. Great results so far scaling the WODs. Coulda done more weight but the wobbly, piece-o-shite Wal-Mart weight bar I was using didn't inspire much trust. Time to get an Oly weight set.

7 x 100

Haven't done Oly lifts since high school. Form felt good, considering.

Jeff-131, 151, 181, 201, 206, 211, 221 (f)
Charity-111, 111, 111, 121, 121, 121, 121

23/m/170#

CFWUx3 + light DL, C&J, OHS warmups

135
145
145
155
155
165 (failed jerk)
165

Jen: 33/53/53/63/63/63/63
Damon & Jamie: 65/75/95/95/95/95/115
Paul: 95/95/95/95/115/135/155

24/200/6'3"
1,2,3,4,5,5,4,3,3 w/100lb barbell, ~30secs rest

gym closed so I used this to work on form and in place of my morning pot of coffee.

Catchin' up. First time max effort.
95
95
105PR
105
110PR
110
115PR

115 up pretty easily. Will start higher next time. Form still pretty ugly, I'm sure.

135
155
165
175
195 fail
195 fail
195 fail
185
185

95/105/110/115/117.5(miss)/117.5/120(powercleaned)/115
between:
1hand kb swings: 35x10/10, 44x10/10,53x10/10 x4

33 / 232#

135 / 155 / 165 / 175 / 185 / 175 / 175

Failed twice at 190

20 yom 195lbs
135x5
155x2
175x1
185x1 - this was my target max!
195x1
205x1
210x1
215x1
225x1
This was absolutely unbelievable! I exponentionally smashed any previous PR's and shattered my expected max. My form could use some serious work...

(done 4/4/07)
135,145,155,155,145,145,135
Not great form at 155. Tweaked my mid back a little too, which is why I decreased the weight.

Done on 4/4

145
145
145
155
165
175 (failed on jerk)
145

Age 51/BW 240#
catching up on WOD - after 4/6 WOD and some benches; Clean and Jerks (55/75/95/105/115/125/125)

95
105
105
115
125
135
137.5
140 C no J
140 ugly jerk but OH

33 yom 176#
115, 135, 155, 165 (f), 155, 165!, 165, 175
I am thrilled. Still, I have a long way to go.

42 yoa,185 lbs.
CF w/u, then
95,115,125,135,145,155,160.
Hand still jacked up.
Form needs work.

Thanks Coach and Lauren

135
155
175
185
205
215 failed jerk x2

once again i can't count :)

Carol, Trish, Denise and Rebecca

Carol 70,70,75,75,75,80,80

Trish 70,70,75,75,75,80,80

Rebecca 70, 70, 75 failed, 75, 80 failed, 80 assisted

Denise 70,70, 70, 75 failed, 75assisted, 75 assisted, 75 assisted

95-115-135-135-155-185(f)-185(f)

Taking it slightly easy due to a shoulder injury and because I haven't tried a max C&J in a long time:

95
105
115
125, felt shaky
125, OK
130 (old PR)
135 (new PR)

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

95
115
135
135
140
145
150

Burg. WU
45 x 5
65 x 5
95 x 3
===
135
155
165
170F
155
165
170F
165
155
No problems with the phase. Limiting factor is the cleans. Not getting under the bar on heavier weights and racking on hands. It's all mental, but I just can't break through when it starts getting heavy. Looks like I'm going to have to knuckle down and drill drill drill with lighter weights.

Age 35
BW 182

CFWU x2

135
145
155
165
170
160
160

Never done these before, they're fun!

cfwux3
(working on ring dips and ring pullups in hopes of getting muscleup)
95,95,111,111,115,115,115
focused on form

44 / 203

135x1.1.1.1.1.1.1

BW: 145lbs
115lb, 125lb, 135lb, 145lb (weird feeling in knee), 135, 135

115x3 135 155 165 175 185 135

35M/150lb

First time clean and jerk

65
85
95
105
115
125
125

Maxed - 245 on C&J

cleaned 255 but couldn't get it over my head

I'm not jerking low enough! (and I lost focus cuz I was so happy to be able to clean 255)

6'2" 185

135
145
155
165
175(170 old pr)
185 pr
190 pr

getting stronger and seeing results is so inspiring

First time ever doing these:

215lb*PR (http://www.youtube.com/watch?v=VeV_vj7Wddc)

Feel free to offer coaching/criticism.

Cleaned 225lb*PR missed jerk (poor drive)

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 174? 5'9"

1. 155
2. 155
3. 175
4. 175
5. 175
6. 175
7. 175

9999999999999999999999999999999999999999999999999

135
145
145
155
155fail
135
135

6/40/190
cfwu - mile run - 8:34
115/135/155fthen up/135/145/155
5 shuttle runs

44, 5'11", 204lbs
135,145,155,165,165,155,155(f)
-this is truly a difficult lift; doing more of a low power clean and push-jerk-press...hard to make myself get under heavier weight on the clean and jerk parts of the lift; the front squat up from the clean is easy, but it seems like the front squat should be the limiting factor if the clean and jerk are technically sound

ethan, elliott, dylan
45,45,45,50,50,50,55

95/95/95/105/115/115/115
Form felt ok / start with 115 next time / watch leaning forward..

For anyone in western New York! I am not a full time crossfiter but I understand and respect what you do. I am a powerlifter but do some extra workouts with kettlebells, kegs, sandbags, etc. I have a garage gym with hopes of opening my own gym someday. If you are looking for a place that is crossfit friendly please email me at dook51@hotmail.com and maybe I can help you out.

Matt

95/105/115/125/125/135/135

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