Looks like fun =)

I'll get on them now!

Saturday's WOD got inserted before Friday's.

Just got fixed.

Why is the video not the same workout that is posted?

Rats, that's the workout I was gonna do at the hall because I couldn't do Murph there!

Sorry if this is obvious guys but are these max weight for each rep?

I know this is really sudden, but, I love you, hang power cleans! It's ok if you want to just soak that in for a few minutes and get back to me.

Nice work Ronnie! Great video, keep it up!

The demo video is not matched to the WOD.

I've got a question. Is it bad if my stance gets wider after I bring the bar up?

106-116-131-141-141-141-141

2nd day of crossfit! I'm not too sure about my form. Compared to the video on the site the height I jumped is not nearly as high and my stance got wider compared to what I started of with. Any tips with that?

So in the demo did they count the last rep?

The suspense!

Oh man you guys, you make me want to face-palm. (Try it, put the palm of your hand to your face, you'll get it eventually).

Nothing says the WOD video has to be today's WOD. =D

Please, more comments, I want to see how many fresh fish are out there. I'll grab my pole.

heh, i was gonna do an ME Power Clean day anyway

The WOD video doesn't match, there are occasional swear words (that spur 2 week long, asanine, opportunities for people to get on their cyber soap boxes), political discussions on issues that effect the world on rest days, and part human/part cyborgs setting standards too high during posts.....I think I am going to ask for my monthly dues back.

Spartan rule #8,567: It is perfectly acceptable to fall in love with a workout even though it is not technically a person

3...2...1...go

132, 176, 198, 220, 230, 230, 230(f)/ 220

hello hamstrings, my kind of WOD, brutal and public

Aren't those shoes in the video nike free 7.0? What shoes should crossfitters and mmaers use, apart from barefoot?

I wanted to say thanks to the entire CF community for remembering my friend Shane Vincent who was recently critically injured in Iraq. Shane was a World Class BMX'er and is a super stud professional soldier who layed it all on the line. Shane was just getting into the CF scene when the incident occurred. Keep him in your prayers, as so many of you already have. He remains at Walter Reed and is making phenomenal progress. I am currently in the remote outpost where is unit operates. In honor of Shane, we completed the 1 mile runs of the WOD yesterday with IBA interceptor body armor on. A smoker. Honoring "Vinny" was worth it and the CF community grows in Northern Iraq.

Chaplain (CPT) Andy Taylor
3-4 CAV Squadron Chaplain

why was yesterday so easy? oh wait, now i know. yesterday was the only day that was ever and ever will be easy, cuz its yesterday! and tomorrow yesterday will have been easy too! hooyah easy days...

23 yom 190lbs
125, 145, 165, 175, 185, 185, 195.
lovin' it.

New to the CF community any suggestions on where to start?

Thanks :)

M/33/84kg

"The M-Force"

21-15-9 reps of:

40kg OH Squat
L-Pull Ups
Dips

time 9:50

#21 Sapphire,

At the risk of being obvious, go to the "Start Here!" page. Beyond that, start with the WOD in one form or another. At least watch the hang power clean video on the "Exercises" page and try it with a broomstick or what seems like light weight to you. If you end up just learning the motion for the WOD, scroll back through the WOD archives until you find one that has familiar movements to you and try it. To scale it to your ability check out http://forum.brandxmartialarts.com/viewforum.php?f=16. Report back here later and let us know how it went. Tune in tomorrow and repeat.

2mi run
CFT warm-up x 2
95-135-145f-145-155f-150-155f
155 is my new goal to stomp all over!

BTW I hope Shane Vincent from #18 will be all right!

today's wod:
21-15-9 for time of
-50 kg hang power clean
-10 kg weighted pull-ups
in 14:35 min.
Have fun, Johan

155bwt 26yo m

as rx'd

135, 155, 160, 165, 170, 176

would of done murph had there not been anyone on treadmill. oh well. on the day off hopefully

CFWU X 3

Hang Power Clean
1-30#, 1-45#, 1-55#, 1-65#, 1-75#, 1-85#, 1-95#

Next time I need to bump up the weights.

115
135
155
155
165
170
175

Can someone please point me to a narrative which explains the difference between hang power clean and the hang clean. or provide an nice explanation.

Should I be able to do more weight on my power clean than a regular clean. It seemed that as I added weight the move became a hang clean. Is that normal?

Thanks

> Can someone please point me to a narrative which
> explains the difference between hang power clean
> and the hang clean. or provide an nice explanation.

http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv

I recommend looking around the site, especially the media section.

#10 It's good. Your feet naturally take a slightly wider stance when landing from a jump. Watch the video above and you'll notice her working her feet in after each jump... I mean , clean.

Day 18 for me

I'm surprised my chest and lats are a bit sore, but I feel good (& strong) despite having struggled through Murph yesterday.

CFWU (coming along, I will own it!)

2nd time with cleans. Took a lot of time to practice the explosion and getting under the bar with a light bar in between sets.

95 - 115 - 125 - 135 - 145 - 155 - 135

Felt limited by wrist pain and the inability to drop the bar where I train. But, hang cleans feel much improved. Thanks for the videos, coach.

27yoM
68kg
5'9"

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

60kg
65kg
70kg PB
75kg Fail
72.5kg PB
75kg PB
77.5 Fail

205, 225, 245, 255, 265, 275, 280

40yom / 197 lbs.

280 is a new PR

#17 epsa --

I think shoes are largely a matter of personal preference, but i've just started running in vibram five fingers, which are touted as being like barefoot with some protection for the sole of the foot. So far, they're working out well for me -- I do feel more connected to the ground and I do feel different muscles in my lower legs getting strengthened.

Hang power cleans are still a technique exercise for me, but I'm looking forward to this.

60kg powerclean + front squat x 3 warmup

60kg
70kg
75kg
75kg
75kg
70kg
70kg

form getting better, catch needs work

pre-hspu practise
wod-162,167,172,178.5,181PB,183.5PB,188.5f

WU
.5 mi. walk on treadmill and stretch
oly bar HC
95# HC x 5
135# HC x 3
WOD
155/165/175(fail)/165/165/175/175/165

Age 23
BWT 215

135
155
185
200
210
225
225 (Fail)
225

as Rx'd...

First time *ever* doing this lift, so I started at 45# to make sure I had the form on, then kept adding weight from there. Here are my final 7 sets:

95 - 100 - 105 - 110 - 115 - 120 - 125

Needless to say, 125 is a PB. =D

On another note, it's great belonging to a community that not only supports one another in working out, but also supports our troops like this. I hope and pray that all of our soldiers, wherever they're serving, return home safely and with the honor they deserve.

age 32
155 male

175, 175, 185,185,195 (fail), 185

stopped and did a few pushpress with 135 and 5 mile run.

I have free access to a gym that has basic stuff. No free weights or barbells. Can I do this exercise with dumbells?

I'm so tired of my commercial gym. No platforms, no rubber weights, so I can't really push this type of workout. As it is...

185
205
225
205x4 sets

65,95,115,135,145,150,155

50/m/165
cfwu
95
115
135
135
155 failed
135x3
135x3

Neil
131
151
165(Fail)
151
151
151

115,135,145,150,155,160,165(f)

24/71.8Kg/M

1. 35Kg
2. 45Kg
3. 50Kg
4. 55Kg
5. 60Kg
6. 60Kg
7. 62.5Kg (fail)
8. 62.5Kg (fail)

Failure due to burn out (had a sea swim this morn) and poor technique - didn't get under the bar in the window.

28 yom, 185 lbs

First time with this one

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

Could anyone direct me to a journal or abstract regarding the diminshing benefits of VO2 max increases past a reasonble level of fitness. I need some scientific ammo to counter my exercise phisiologist colleagues who think ever that ever increasing VO2 capacities mean ever increasing health protection.
Thanks
Red

20/m/137

1.135
2.140
3.145
4.150
5.155
6.160
7.165

--

Hang Power Clean, seven singles (weight in lbs):

120
140
150
150
150f (immediately followed by:)
150 (Hang Squat Clean)
145
145

--

K-
CFWU x 3 (12 reps each)

WOD
65-75-75F-65-65-75F-65

Then-
65 lb x 7 Hang power cleans
45 lb x 7 Push Press
45 lb x 7 Push Jerk
1 pood kettlebell swings 10 reps x 3

Mostly practicing techniques today. I just bought my first K bell the other day and had to try it out. It's definetly different from dumbbell swings, but fun.

N-
WOD-
45-55-55-65F-60-60-65F-65-65

J-
Murph today, results posted yesterday.

Kate

CFWUx1
HPC: 65x3-75x3-85x3-95x3-105x3-115x3-125x1
PC: 95x1-115x1-135x1

Just worked form as a pre-workout before Murph (43:47) up to 186lbs.

19y.o./M/176lbs

185/185/195/205/215/225/230

not too shabby...

Did a make-up of "Murph" from yesterday:
46:05
Didn't have the 20 lb vest.

Todays WOD: did 3-3-3-3-3-3-3 cause I only have 125 lbs worth of weight.

Age 35
BW 145#

135
140
140
145
145
145
150

27/M/190/71"
135
155
175
195
205
215
225(fail)
215

CFWUx2
HPC 45x5, 95x3, 95x3, 115x3

135
155 (f)
145 PR
145
145
145 (f)
145 (f)
135
135

Not feeling very explosive today. Every one was either easy or failed.

75% 75% 75% 75% 75% 75% 75%
135/135/135x3/145/145/155/155

#54 Andy- 176lb 17yom: "not too shabby" my a$$!! 185 pretty awesome for a HPC. But 230lbs!! very nice.

impressive Murph Gaucoin.

kate . . . a few days out of surgery and you're doing Murph!!?? You're the heat.

M/39/210#

95#, 115#, 115#, 135#, 135#

getting there...

Struggled through Murph in 54:14 yesterday - I am pretty sure he helped me...

Via con dios Murph!

32/M/185
Hang Power Clean
185
205 (fail)
195
195
195
195
195

41yom 180lbs

Still sore from hockey and Murph yesterday.

HPC 95lbs-105-110-110-115-115-115(tried 120 and failed so went back down 115 for last rep).

Tried to practice OHS after, but the body was just not cooperating. Did 1 set 10 reps at 65lbs.

Hope I'll be better tomorrow.

29M 190 6'

First time maxing these:

165
185
185
205 fail
205 fail
195
195
200
205 fail x3

135
145
155
165
170F
155
155

26yom/175

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

My hands are absolutely destroyed from these last few workouts. What do you guys use to repair calluses that have been ripped off?

Murph kicked my butt ysterday and my Kung Fu teacher kicked it this morning...well he elbowed me in the jaw anyhow.

Really was no point in trying to max out today. I just did 5 sets of:

10 reps 95lb hang power clean
5 pull-ups
10 dips

It was enough after yesterday and this morning. The shoulders wouldn't have cooperated at max loads this aftenoon.

28/f/154#

Lots of form practice with broomstick and 15# Body Bar

55, 65, 75, 80, 85 (awkward, slow first extension), 75, 75

I'm developing forearm crankiness again. Finished with self-assisted dips (went well), chin-ups (did not - had the bad kind of discomfort around my forearms), and reverse forearm curls (will be regular assistance until I get my weak extensors up to speed).

32/M/198/5'9"

2 x CFWU

115
135
135
145
155
155
155

5 min C2 row
1230m

As rxd.

135-135-155-155-155-135-135

Was starting to lose form after the fifth set, so I brought it down a bit. It felt great to do 135 and 155, as I thought I had perfect form.

Looking forward to maybe some deadlifts or 400m run and 50 sit-ups and back exts.

Jay

18 yom 140#

115 x3
125
135
145 (fail)
140 (fail)
135
135
115
125

Probably could've kept the weight up, but the gym was closing so I had to limit the rest. That and I have terrible form.

Are you supposed to start at the knees from a "dead hang" or sort of go down and then up like in the demo video? I did a "dead hang" and it felt like it was sucking power out of me.

155, 175, 185, 190(f), 175, 175, 175

CrossFit KAAOT

Today was a technique day for the two CrossFit newbies, they worked about 7 sets with 95 to 115 lbs, about 3-5 reps per set.

Travis got:

135
145
145
155 F
145
145
155 F
145 F

Finished off with 95 lbs x 5 hang power cleans, then some HSPU practice while the other guys did abs.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220
wod as rx'd

185-205-225-245-265(f)-265-275

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

5@ 115

135
155
175
185(old pr)
205(f)
205(pr)
215(f)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Had a problem with this one. Power Cleans are new to me as an exercise and I struggled with this one technically. I started off doing several reps with the bar only, added 20kgs, added another 10kgs and then tried another 10kgs on that but I failed at that weight. I felt a little subdued doing these in my surroundings (commerical gym) which didn't help me go all out or bust. Anyway, I backed the weight off and worked on the technique instead.

60kg-70kg-80kg-90kg-100kg-102kg-60kg(5reps)

102kg is my new personal record

29/M/185

50% week

135x1x7

Saturday Morning Class @ Brand X

"Filthy Fifty"
Big Dawgs
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (Oly Bar)
50 Back Extensions
50 Wall Ball (20#)
50 Burpees
50 Double-Unders (or Tuck Jumps)

I did Murph first time with full reps

1 mile
10 rounds
10 pull ups
20 push ups
30 squats.
1 mile

1:20

M/50/165#

warmed up 10 min. on lifecycle, + 3 rd. mod CFWU (stretch, OHS with 45# bar, pushups, situps, back ext., PUs, lat pulldowns and dips)

WOD: HPC
115, 125, 135 (F), 135, 135, 125, 130, 130

finished with
HPC: 45# X 10 reps X 3 sets (for form)
OHS: 45# X 10 reps X 1 set (for form)

as rx'd

135, 155, 175, 175, 180, 155, 155

first time going for max on these, really need to work on form.

finished up with 2mile run 13:54

27/M/6'5"/230

10 minutes cycling
CFWU x 2
45 x 10 for warm-up and refresher on form

76
96
106
116 x 2 due to poor form on the first rep
126 x 2 due to poor form on the first rep
86
86

30 minutes hard cycling

I felt surprisingly great for the day after my first Murph attempt.

Any other tall guys out there with thoughts on proper form on these power lifts?

28/F/110#

65-75-75-75-80-85-85

pre: CFS class

2000m row
50 hanging leg raises
2000m row
50 hanging leg raises

21/M/140

I'm terrible with these explosive exercises but I've been trying to work on my form the last couple of weeks. Does anyone have any advice on the jumping movement and dropping yourself under the bar?

Anyway, here are the stats:
95
105
115
125(f)
120(f)
115
115

135
135
135
155
155
155
155-fail 135 :)

41yom / 149

CFWU x3 x15
HPCWU 45#x10, 95#x5
WOD - HPC - 1x7
135, 155, 175f, 165, 170, 175, 180f

Post - AB
KTE, LHang PU, Floor Wipers, LSit Dips

late posting - did on 06-29-07
cfwu x3
#'s
95,115,125,135,135,135,145

31yom/71"/190#

7 rds of...
-Hang power cleans (max @ 190#)
-"Suicides" on basketball court
-Ring dips

Finished with 42 reps of jumping sqts w/ 45# barbell in 1 minute.

85, 95, 105, 115, 115, 115, 115

43/m/166

160
170
175 fail
175 fail, poor form
175
175
180, good form, PR!

50/198/6-4

95-115-135-145-145-155-155f-135

#82 & #84, Read "Starting Strength" by Mark Rippetoe. You can order the book on the "Starting Strength" Link on the bottom right of the main page under "Friends of Crossfit". The book really helped me understand some things that I was doing incorrectly.

BWT:157
55,65,75,85,85,85,95 failed 90,90 1 more just to grow on
Mom's are great and when you are not even thinking about it they are there for you. I got a card from mine today. There is no real reason for her send one except the fact that she cares. So with that said I wont to share the Bible verse that was in closed, because I fell it is good inspiration to carry with you when Crossfiting.
" 'So do not fear, for I am with you; do not dismayed, for I am your God. I will strengthen you and help you; I will uphold you with MY righteous right hand.' " ISAIAH 41:10 NIV
A lot things I have done and lack of doing has brought Crossfit into my life. I feel it is a God sent gift, and just wont to thank everyone again for it. My heart, mind and body is stronger and continues to get stronger. I have learn you can do any thing you wont through this program. Thanks once again, Brandy

135-155-165-175f-175f-165-165
only my second week into Crossfit and I'm loving it.

F / 50
3 months of CF

68, 68, 68, 68, 68, 68, 68

--

Early post did not show up.

Max weight was 150.

--

33M / 190# / WOD #127 / CFT 825

Hang power clean 1-1-1-1-1-1-1 reps

CFWU, 95 x 3, 135, 145, 155, 165, 175, 185, 205

Good effort, but not good enough. I gotta get more intense on these. Next time 225.

Still cooked from last nights half Murph. Did the CFWU and my stomach felt as topsy-turvy as it did in the last run last night. Grabbed some more food and waited around and managed to get through the WOD, feeling only slightly weak.

CFWU (x2) with some assists on PUs and dips
Burgener WU
115-135-145-155-155(f)-135-135

My form stinks, so I went at this with a 15# bar for a while. It still stinks. My legs hardly bend on the catch. On the heavier lifts and last lift I was leaning back to manage the catch. Ugly. Something to add to my warmdown.

Re-injured my wrist training today, so putting off the WOD till it improves.

bwt:149 cfwux3

HPC - 95x3, 115x2, 135, 145, 150, 155F, 155, 150, 155

M/37/175

Have to take it easy on the O-lifts -- the flexibility just isn't there yet.

CFWUx3, then:

95, 105, 115, 115, 115, 115, 115

Practiced Cleans, Jerks, and Snatches.
2 sets L-pullups (8 x 10)
2 sets Towel pullups (6 x 6)

Still pretty sore from Murph yesterday...

45 201

185
195
205f
205
210f
210
195

13-plus hours on the move yesterday, so today is a rest day/stretching, triathlon tomorrow!

23/m/176lbs

135
145
155
165
185 (new pr)
195 (failure, 3 attempts)
185

Old PR was 165.

CFWU x 3 w/ OHS 30#
practiced at lighter weights
5x65
5x95
5x115
5x115
5x105
5x95

20 minute run

age 41
bwt 210#
1-
135
155
175
185
195
205
225#

bw - 200
95-105-115-125-135-145(fail)-145(fail)

bw-208
135-135-115-125-125-135-135
pull-ups assisted 100,100,110

bw 170

155x1x7

32/M/72"/160

115-135-135-155-155-165-165
Could have gone higher with the weight. Next time will try for 170-175

#41 Sam--

Check out the "Dumbell Split Lifts" video in the Exercises & Demos section.

#18 Chaplain Andy Taylor--

Say hey to your USAF JTAC, SSgt Jon Kan. Tell him Major Lollar says "get to work". We're praying for Vinny.

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

105/115/120/125/135/145pr/155x

Thanks to Getpumpedinthepark.com and Jim you are amazing and piecing together workouts that seem so simple and then when you do them, you do want to move a muscle afterwards.

50 squats
50 pushups
400m run
40 squats
40 pushups
400m run
30 squats
30 pushups
800m run
20 squats
20 pushups
800m run
10 squats
10 pushups

for time: 19:37

135/140/145/150/155/155/135

105/110/115/120/125/125/125 miss/115

finished with 65# full extension drop squat cleans and tornado ball work

135
180
180
180
180 fail
160
160

44/176

132
154

165
176
187

Failed at 201 twice, 187 felt real good but jumped up too high, anxious to break 200.

10 minute "Ultimate Clean and Jerk" set with the 52# kettlebell - 77 reps. Much harder with a clean between each jerk. Switched hands and set bell down as needed. Triceps and legs very sore from Murph, weak leg drive.

105/110/115/120 miss/115 miss/115/117/120. Thank you to Lynne Pitts for working me past my wimpy pulls.

95
135
155
155
165
175
185 (fail)

25/f/132#

breakfast: run 47 minutes = 6.05 miles

WOD:
65x3
85
95
115
125
130(f)
125
125(f)
125

mary 43 f
65
75
75
80
80
80
65

"My hands are absolutely destroyed from these last few workouts. What do you guys use to repair calluses that have been ripped off?
Comment #67 - Posted by Svor"

I'm a climber, so my hands get pretty torn up. Some friends convinced me to try out the ClimbOn! bar and it helped me a great deal. You can Google it and find their site easily enough.

200#

135/165/185/195/215/225/235 failed numberous times

135,185,195,205,215,215,215

3 mile run 22:31
then WOD
115 X 1
125 X 1
135 X 1
145 X 1
145 X 1
145 X 1
145 X 1

22/m/172#

95#-115#-135#-135#-135#-135#-135#

Weak!

bklyn chris

M/32/168

Too nice to be inside.

Grouse Grind - 44:11

43 yro/m/160

Trained martial arts 9 - 11:30am

WOD
75-80-80-90-100-100-100

100# bar highest available...no excuse, but really sore from Murph.

Age: 31
BW: 179 (Lots of eating the last few days)

I did the WOD from the video.
20 Mins for max rounds of:
10 Walking Lunges w/ 25# Dumbbells in each hand
10 Pull-ups w/ 25# dumbbell.

As rx'd: 9 Rounds exactly.

The chins were definitely the slowing factor, but I guess it's ok to go slow having done 90 weighted pull-ups.

DD

New York thoughts for Kelly Moore and Lynne Pitts for the week's competitions.

M/26/197

135
155
175 (fail)
165
165
165
165 (fail)
155

Need to work on form. That's the only problem with these right now.

First time doing this lift so kept things light and focused on form.

65, 75, 89, 99, 99, 104, 105

135
145x6

m/39/6'/210

155, 155, 155, 165, 165, 165, 175 (PR, little sloppy)

Just went up until failure. 45,55,65,75,85,95,105,115 (form broke)
more of a practice since it was the first time doing these

33year male, 165lbs

Somehow I got a link to an old wod and did on accident: hardest wod ever, I think

10,9,8,7,6,5,4,3,2,1
B.W. Bench Press
Deadlift 1 1/2 B.W. (Subbed 175 lbs)
Clean 3/4 B.W. (Subbed 85lbs)

Took 67 mins and about killed me

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-185

155
185
205 Failed
195
200
205 Cleaned (Yes!)
205 Failed (Bummer)

Fun workout. Powercleans Rock.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

34/175

95,105,115,125,135,145,165f

31YOM 5'10" 201#
135
145
155
165
175
185
195

29/165
All at 115 lb. Worked on form with bar before and after.

I wasn't happy with how this WOD felt today. I think my form breaks down at the higher weights (i.e. premature arm bending, etc). I'll need to practice these at lighter loads in the future:

125
135
135
135
135
115
115

Age 29
BW 160

135x1, 145x1, 145x1, 150x1, 150x1, 155x1, 155x1

165
185
195
205 PR
205
205
205 fail, legs are smoked from Murph

Age: 37
B.W: 157
wod: as rx'd
135
155
165
175
185
190(f)
185

185x1x7
1 min rest

85
95
95
105
105
105
105

24 yom 87 kg

CFWU x 3

7 x 1 RM Hang power cleans

60-65-70-70-70-70-70 kg

Neil(49)

1 X 110
1 X 115
1 X 120
1 X 125
1 X 130
1 X 135
1 X 140 Failed

Considereing I deadlift 420 and squat 375 this was an extremely P..s Poor Performance.

Ah well! There's always next time.

Finished off with 4 X 6 X 100

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

40,50,60,60(f),60,50,50,40 kg

135
135
135
140
140 (f)
140
140

CFWU
115
135
135
145
155 (fail, twice)
135
135

M/38/190

135
155
165
175f
175f
165
165

Form completely broke down at 175 even though 165 felt pretty easy. 190 is the goal.

More better faster

51/240#
after warmup (125/125/125/130/130/135/135) and a set of 7@105.

bwt:160
65-85-95-105-115-125-135
135 was a clean not a power clean

got up to 185 but form was awful
155 with semi decent form
39yom/160#

doubled up with the 1st's wod.

135
155
175
185 (F)
185 (F)
185
190 (F)

185 is the PR i guess since i've not done this before. Need more form practice on these. It was my downfall i'm sure.

M/45/145
Done 070630 at work
CFWU
Burgener WU
WU with 95lb HPCx5,FSx5
135-135-135-145(f)-135-135-135-135

as rx'd

135
185
185
185
195
195
155

hang power clean

60(kg)/68/80/84/88f/80/80/80

Jeff-@ work-181-191-201-191-201-206

105, 125, 135 lost control on the way down, ouch, 125, 125, 125

135
155
165
175
185
185
195 (missed)

M/19/155

155-165-170-175-180f-170-175

First real effort at this.

95/105/105/105/105/105/105

My first time doing Hang Power Cleans

Warm up: .5 mile, 10 pull ups, 10 dips, 10 shoulder presses, 10 situps

Hang Power Cleans
95
115
125
135F
125
130
130F
125F
115
120

Practiced with lighter weight to end

1st time doing higher weight with the hpc. CFWU and a few sets to warm up on hpc then:

135
135
140
145
150
155
160

Form really failed at the end and I would have had to scale back if I wasn't up the last set anyway.

135
145
155
165
185 (f, two tries)
175
135

Rough given my Murphover. BW=155#.

Tariq

J: 95, 115, 125, 135, 155, 165, 175
N: 55, 60, 70, 80, 90, 100, 100(pr)

In kg, 50, 60, 62.5, 65, 67.5, 70 (multiple fail), 70.

Hang power clean:

147 x 1
147 x 1
157 x 1 (pr)
162 x 1 (pr)
167 x 1 (pr)
170 x 1 (pr)
172 x 1 (pr)

All sets using hook grip deadlifting the barbell from the floor to the hang position.

BW=150

135/155/155/165/165/175/175/170/170/170

-D.

CFWU and shoulder exercises
110, 115, 115, 120, 125, 136, 141(f), 136

Kept it fairly easy at 135 for all reps. Done right after 30 MU's.

M/220/6'/220

3 mi run/CFWUx3

WOD as Rx'd

95
115
125
135
145
155 (fail)
135

135 x 5
145 x 2
30 mu on wall
30m x et

37/M/167

115/135/155/155/165/165/165

First time attempting max rep Hang Power Clean
155
165
175
185 (fail)
175
175
175

135
145
155-sloppy
145
135
135
135

5'10"/175/39
125,135,145,155,165,145,135
Rick M

5'7/145/22m
140,150,150,150,150,150,150 (faluire), 150

Topped out for this one at about 155#, could've probably tried a little higher.

Way 2 Go, JENNY0!
Charity-
69-89-111-116-116-121-121

Burg WU
95 x 3
115 x 2
135 x 1
====
165F
155
160
165
170F
160
165
168 PR
170 PR

Felt pretty fresh after the WOD, so adding supplmemental shoulder press work.
75 x 5
85 x 5
90 x 5
95 x 5
100 x 5 (slight push on reps 4 & 5)

53# KB Jerk
2 sets of 10l, 10r

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

worked up to 185lbs.

27m/200#

cfwu x 3

45*6
75*4
95*4
115*1
135*1
115*1
115*1
115*1
115*1
115*1

41 yom/ 205#

Did this one on Monday morning. My schedule is screwed up. Did this one on the rest day.

105/115/125x2/135 failed twice/105x5

My form stinks! This is why I did the last weight 5X. Keep on Keeping On.

BW 71kg
40kg 3
50kg 2
60kg 1,1
70kg 1,1
75kg 1,1,1
77kg 1

95
95
115
115
115
115
95

J
J
J
J
J

34/230/76"

As rx'd

95
115
135
145
155
165
175

M/48/5'10"/176

Hang Power Clean

1X95
1X115 miss
1X115
1X135
1X140
1X145 miss
1X145 miss

AL: 95/111/131/145 & lost it/131/131/131
Ryan: 95/95/111/111/115/115/115
JJ & Taylor: 111/115/131/145/161/165/181

155/160/165/170/175/180/185

M/31/197

Did this right after 30 MU's (tomorrows WOD), and Murph yesterday (I'm not complaining, but my body was).

165, 185, 195, 195(f), 185, 185, 185, 165, 165

Felt good about getting .99x BW up (w/ a bit o' squat).

CFWUx3
Burgener warmup
95-115-135-145-145-150-155
5x95 warm down
Some HS practice :)

M/35/5'8"/160

135
135
145 (F) 135
145 (F) 135
145
145
145

135
155
165
175 Failed
155
165
135 x 5 because as the weight got heavier I got worse. I also think when it comes to the heavy Oly lifts I mental wimp out.

23y/o M
CFWUx3
WOD as rx'd
135 155 165 185 195 205 215

115,125(f),115,125,135,145(f),140,145(f),140(f),135,135,135

160#/33yom

CFWUx3 (10:04)
WOD: HPC 1-1-1-1-1-1-1
45x5 (WU)
135x2 (WU)
145x1
155x1
165(f)
165x1
175(fx2)
155x1x4

PostWOD: run 1mi (6:57)

30/M/200

Bike to gym

CFU x 1

175
185
205
225 (f)
225 - somewhere btwn HPC and hang squat clean
235 - hang squat clean
245 - hang squat clean (ugly)

HPC - Up to 160

Limiting factor between the ears...

Tim:

Pre: row, Burgie, stretch, GHD, hyper

155x3
185x2
205x1
215x1
225x1
235x0(f)
235x0(f)

Post: 30 muscle-ups

Achilles still hurts, couldn't push it too much.

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 167 LBS

RAN 8 MILES 4000 FOOT ELEVATION CHANGE ON TRAIL 74 MIN

AS RXED

1 95LBS
2 115 LBS
3 135 LBS
4-6 155 LBS
7 145 LBS

MY FORM NEEDS WORK!

9999999999999999999999999999999999999999999999999

135x1
155x1
175x1
195x1
200x1
205x1
215 (f)

135x1
155x1
175x1
195x1
200x1
205x1
215 (f)

135
135
135
135
135
155
155

M/32/168

95
135
155f
135
135
145
145
150

Failed due to bad form. Brought down the weight and focused form for the remaining reps. Can go heavier next time go for 155 third rep.

poor form.

105
115f
105x2
105x3
110
115

135
155
185
205
205
215
225

Back at it, few days late on this one.

ChrisinVT WU x 3 :-)

Started with a bunch of 45's for practice. Also, followed every HPC with a Jerk Press, again for practice.

95
115
125 - form on HPC not great
125 - form better
125 - form better but not great
125 - form good on HPC, 2 attempts to get JP
115

Treadmill time after, mostly brisk walking. Been having some issues with my left knee from, I believe, pushing a little too much on the running. Worked in about 5 min of light jogging.

30 min - 2.15 mi

Don't have a place handy where I can drop the bar -
5 sets of 5 back suats with 315 - first time squatting after knee hyperextension - felt pretty good.

140
150
155
160
165
170
175 (pr)

my wife did her first WOD today.
started with C2 500m
3x CFWU
me: 7x145
her: about 20x weight ranging from 20 to 45 lbs while she works on form and technique.

I hope she is getting hooked. She knows I am.

somewhat of a disaster, need more practice with HPCs.

95
115
135
135
155 (fail)
145 (fail)
135

32 yom/195#

135-135-135-135-135-145-155(f)

115,120,125,130(f),130,135,135(f)

BW 167 7 X 155lb failed at 165.

35/m/180
CFWU
115lbs
125lbs
135lbs
145lbs
155lbs
160lbs
165lbs(PR)

24/200/6'3"

cfwu x 3 doing OH squats with 65 lbs x 10

135
155
165
175
185
195(failed, almost got it)
195(failed, got bar accelerating, but not enough)
185(fail)

If my legs were fresher(not the day after Murph) I probably could have gone for 200. Have Power cleaned 205 from the ground before. Hang cleans are a bit tougher, but great!

m/35/210#/6'1"

135
155
165
175
185
195
200 - fail

m/22/185/5'9"

(kgs)
60
70
70
80
80
85
90 (fail)

CFWU X 3

120, 130, 135 F, 130, 135 F, 133.5, 135 F

Really disheartening - I'm power-cleaning 160 now, and simply couldn't rack the 135 in a hang power clean.

Finished with a set of 5 power cleans at 140.

38/M/195--Syracuse NY

Quickly realized alot less momentum on the hang PC=less weight...
135/155/165/175-f/175/185-f/185/(195-not even close)

25/bw 205

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

cfwu
Hang power clean 1-1-1-1-1-1-1 reps
135/140/145/150f/150f/135/150f/135
145pr

CFWU
Still learning the movement and not sure if got it right yet - never anyone at gym who is familiar and can't be certain I'm doing it right from watching videos/reading instructions online

30kg/35kg/40kg/45kg/50kg/50kg/50kg
Keeping it manageable to start with

135,155,165,185,185,170,170

135
185
205 F
205 F
195 F
185
195 (relatively easy - good form I guess)
205 F
185 C&J
195 C&J
185 C&J
135 x 5
Then 135 x 4 overhead press.

35/m/152/67"

Hang power cleans:

95
105
115
125
135
135
135

Finally getting the movement down. It definately helps getting under the bar!

39/m/200/72
135
155
175 (fail)
165
175
185 (fail)
185 (fail)

(done 7/5/07 after 2 rest days)
135,155,165,170(f),170(f),155,165(f),165,5x135
Think I was relying too much on pulling w/ my arms rather than shrugging and dipping explosively.

Age - 32
Ht - 68"
Wt - 205#

CFWU(10) x3, Rest

WOD - 7x1 Power Clean (forgot it was to be Hang Power Clean).

135
145
155 (fail)
155 (fail)
155
165
175
185 (fail)

Really, really bad form in my opinion. Maybe an olympic lifts workshop should be in order?

Age 35
BW 182

CFWUx2,14 reps

155,165,170(PR),170,165,165,160

did some HSPU and double-under practice, too - finally getting the hang of these.

Decided to go light and work on form
95/95/95/115x10/135x4
Then tabata sprints

DONE JULY 6

bw-200

135x1
145x1
155x1
175x1
200xfail
195xfail
190xfail
190xfail
185x1
190xfail
done

10 attempts and 6 completes...think I jumped up to much between 175 and 200 tries

MC

M/31/178

CFWU x 3

135x6
155x3
185x1
185x1
195x1
195x1
200x1
200x1
185x1
135x10

M/32/170

135
140
145
150
155 (f)
155
160 (f)
160
165 (f)
135

1x40kg
6x50kg

M/23yo/150lb

95
105
110
115
120
125
130

Did not feel like a max - prob. should have done more weight

************************* 07/06

135
135
155
165
185 f
185 f
165
165
165

10 x 20kg warm up
5 x 40kg warm up
3 x 50kg warm up

3 x 55kg
1 x 60kg
1 x 62.5kg
1 x 60kg
1 x 60kg
1 x 60kg
1 x 60kg

95#
135#
135#
140#
140#
145#Fail
145#Fail
135#

95 good
115 good
125 good
135 good
145 x 3 fail
(didn't commit to it / next time go with same progression / should get 145 next time)

155-155-165-175(f)-175-(f)-165-155
(20 less than previous PR)

hang power clean

95
105
115
120
120
125
125

26/m/220#/6'2"
070630 at 0800 070822
CFWU 15x3 (with 10x3 HSPU - spotted by bar)
WOD: HPC 1x7
135
185
195
205 (New PR)
215 Fail
215 Fail (again...so close)
Need to 'catch' with feet closer together...
210 Fail (oh well...got 205)

Today is day two of my crossfit experience.

Is the total WOD 7 reps? Thats it? I am sure it will put a hurting on me, but I am just used to getting in many more reps for full workout.

As Rx'd

132
143 This is my first offical WOD , good times
154
165
176
176
181(f)

95
105
115
135
145 (PR)
155 (PR)
165 (PR)
175 (FAILED)
175 (PR)

20/165/M