Awesome. I hate these. Therefore I will love doing them.

Taking a rest day tomorrow, but I am looking forward to doing these on Tuesday!

Thanks for getting the WOD posted so early!

I agree with #1, I also hate these, but I am not to the point yet where I can say I will love doing them. They will be done grudgingly, but done none the less.

Wow! Those Jupiter guys sure are good-looking.
And the HQ girls aren't bad either.

Thank you so much to Coach Glassman and the CrossFit HQ Team. Coach, I wasn't kidding when I told you that this was like Christmas for us. We hyped it up and looked so forward to this for so long, we could only be disappointed...right? Wrong, no underwear or socks under the tree on this Christmas. Everyone I've talked to felt the same way, the seminar was even better than we expected. And believe me, we had some high expectations. CrossFit HQ is incredible, and I we'll just leave it at that.

Thanks again for everything you've done, and for your continuing support. If you ever need anything from us, we've got your back.

Get home safe and God bless.

Huge congrats to the CFers at the cert. this past weekend!

I'm having a hard time getting the slideshow to work for the hang squat clean (issues wth my computer). Could someone explain it please? I suppose I can guess by the name, but wanted to check. Thanks in advance.

Looks like an awesome cert - looking forward to some videos!

Matt- the place looks great!

hangover and overtime kept me out of gym today

tomorrow deadlifts and hang squat cleans still cannot wrap my mind over having my feet over my head for hspu 6'2" 250 does not approve

hi all. my wife if just starting out, in CF and weight training in general. Sunday i introduced her to a modified push up and air squats, teaching her form. What's a good sub for the hanging squat cleans for her?

Mike I'm going to say there isn't a good sub for that, she should just practice the form with a broomstick and/or try weighted parts of the lift like high pulls or even front squats.

This certification class gave me the most valuable information delivered in the shortest amount of time. I almost feel like I should go to sleep (that WOD kicked my a$$) and process it all first before I speak, but I am so excited about being part of a little piece of the CrossFit family.

I learned that everyone needs CrossFit, from the LEO, to the housewife. With my husband being a FF, I thought his fitness was more important than mine because it is critical to his job. Everyone's fitness is important because without it, you’re on your way to sickness.

Coach is the most engaging speaker (and I have done corporate training myself) ever! I've been to National Conferences every year listening to "Subject Matter Experts" figure out a way to whore the "Sponsor" into their speech trying to convince you, you need their useless product. If I didn't need the CEU's, I would have got up, walked out, and asked for my money back.

When I was listening to Coach I thought, "He friggen smart and makes it sound so simple" even my dumb a$$ got it. What I learned this weekend was priceless and to know that Coach and the HQ staff breathe and believe it and are giving it away for free, amazes me! Each one of us that participates in the CrossFit Community on any level (that includes the masses just getting ideas about constructing their own WOD) owes it to each other to "Pay It Forward" and keep this Revolution moving. I truly believe the commercial gym will be as useless as a record store in the future.

I want to thank Coach and the HQ staff for coming all the way to Florida and allowing us to be part of your history. My husband and I plan to be part of your future when we open the next Sonz franchise and become CrossFit affiliates. A special "Thank You" to Annie whose enthusiasm instructing people reinforced my decision to give up training people to be better employees, for training people physically. Who needs a pension when you enjoy getting up for work everyday!

I'm going to kidnap Coach Burgener, and force him to come to the gym with me and work on O-lifts. (just kidding).

#6 Bill

I'll take a shot. Start in a standing position with the barbell hanging from your arms (straight) such that the bar is about waist-high, depending on your arm length. Feet should be about shoulder-width apart. Dip the knees to about quarter squat depth, keeping your torso erect. Without pause at the bottom, violently extend the legs as in a jump. As the legs reach full extension, vigorously shrug your shoulders. The leg extension and shrug have accelerated the bar upward and it will hang weightless for an instant, at which point you then pull your body back down under the bar and into a full squat, receiving or catching the bar in the rack position with elbows pointing forward and the bar resting on your front deltoids. Again, torso should be erect. Stand up. One rep complete. Hope this helps.

#6
Since you've got a computer, go to youtube.com, and type in whatever exercise you're looking for (in this case the hang squat clean). I'm about 3.5 weeks into CrossFit and so far I've found most exercises are on youtube.

#10
I agree with the broomstick suggestion, or try the variation with light dumbells (again, I saw the dumbell variation on youtube when I was trying to find out about the hang squat clean).

hope this helps.

Geez, second day in a row the WOD needs a gym, and my gym is closed for 2 days (Sunday and Monday) for a national holiday here in Japan.

Did Hang Cleans with a plastic substitute bar for form practiced, and then did my first "Angie" in the park. I can't kip when I'm holding onto a wooden trellis by my fingertips, ugh, made the pullups s-l-o-w.

35/M/82kg

Angie, 27:39.93

C-co hope you guys are doing good I'm getting into this Crossfit thing.

25/73Kg/M

1. 60Kg (fail)
2. 50Kg
3. 55Kg (ugly)
4. 55Kg (cleaner)
5. 57.5Kg (ugly)
6. 57.5Kg (cleaner)
7. 60Kg (ugly)
8. 60Kg (fail)

My ugly reps were when I did a HPC and then a front squat, very disjointed movement. My two fails were I missed the window of opportunity to pull myself under the bar.

I ripped a callous off of my hand doing deadlifts yesterday. Any advice on how to make it heal faster or a quick fix so it doesn't get worse?

16/m/5'7/160#

130-135-145-150-155-165-175(f)

Did 30 get-ups with a 25# lb to finish.

#18

Trim off the excess skin, Thoroughly clean the area (obviously), Fill in the divit in your hand with super glue and let dry, you can buff it out once dry till it's even with the rest of the hand's surface.

Hope this helps.

125-135-135-135-145-155f-155PR!

#18 The super glue really works. I have been doing it for the last several days. My hands are constatly in water so I need to reapply!

5K run: 23:53

WU
.5 mi. walk on treadmill and stretch
65# HCS
95# HCS
WOD
135/155/165/175/185/185/185
Form got a little weak on last one

The Jupiter Certification was awesome!! Thank you to Coach and all the headquaters staff. You guys were unbelievable. As a level 2 trainer, I learned so much and had a great time training and helping out the level 1's. You guys were a great group. I really don't know what else to say...these certifications always end up way above my expectations. Thank you!

A BIG thanks to you Mr. Glassman and your CrossFit HQ team you guys did an awesome job this weekend. I speak for myself and my entire staff of Sonz Decatur Trainers! We enjoyed every second of this past weekends seminar. Thank you for sharing your wisdom of exercise with us. Were proud to become affiliates.

M/48/5'10"/175

Hang squat clean

1X135
1X135
1X135
1X140 missed
1X140
1X145
1X150

CFWU 3x10

Got to use my new Pendlay bar!

35-40-45-45-45-45-45(f)-45(f) kg
The failed reps I failed on the front squat portion.

A Crossfit Certification will make you look younger. Really. After leaving the Jupiter cert, I was sitting in an airport bar with two guys from CF Atlanta, much younger than me. They looked like they should be reporting to Falcons preseason camp soon. We all ordered beers and the waitress asked for some ID. "Me too? you're kidding, right?" "Sir, if you want that beer, you're going to have to show me some ID." True story. I was still wearing my CF shirt, moldy with dried sweat. Although I'd done a quick rinse'n' dry in an airport bathroom, I did NOT take off my CF shirt, I wanted to let everyone know I was a part of this CF thing (ah, yes, this thing of ours), maybe someone would see the shirt and remember they'd heard of CF someplace. Damm it, I was proud. I also didn't want to take the shirt off because it would mean the cert weekend was over, and I didn't want it to end, not yet. I still wanted to hang on to the good feeling, the warmth, the cameraderie that just appears as if by magic. There's real love at one of these certs, not erotic love but the love Christians call agape, pure love for one another, the love that exists in combat units, in 12 Step rooms, in storfront churches. As Coach says, this is potent medicine. So thanks to all, Coach, the Santa Cruz crew, the yellow shirts and especially to my new brothers and sisters. See you soon.

age 41
bwt 208#
CFWU x 3
135
145
155
165
175
185
205
just started doing the crossfit warmup. I was at a sticking point and I hope this gets me over the hump.

45/65/95/115/125/130/145

Not great today. Did not have my wooden shoes and ate sub-optimally this weekend. 85-95-105-105-105-105-105

Thanks to everyone involved with the cert this past weekend. I have told everyone I have talked to last night that if I never share one piece of knowledge that I learned this past weekend, it was still absolutely worth all the time and effort because what I learned will undoubtably help my fitness level by leaps and bounds. For those who have never met him, Coach Glassman is not only a wealth of fitness knowledge (and fitness who?e) but also a first class man. Any question that I had he was gladly willing to offer up an answer. I know he will be willing to help me reach the goals that I have in the future. As for the rest of the Santa Cruz crew, what else can I say, they were awesome. The excitement that they bring to the gym everyday makes it such a great environment to learn. It is no wonder that crossfit is such an elite fitness program, it is run by elite people! Thanks to all of you for a great weekend.

135-140-145-155-160-065-170(pr)

as rxd.

26/6'6"/200lb
CFWUx3 (subbed push-ups for dips)

Hang Power Cleans (hamstring injury)
All weights in kg
15x10, 25x5, 35x3
45-55-60-65-70(f)-65-67

bw 175

135
155x1x2
165x1x2
170
175

Hi everyone, I missed yesterday so did the WOD from Sunday with the following results;
DL first five reps at 177# (my new PB) and the rest with 111#
only two weeks in to doing the WOD and cant do HSPU so subbed Shoulder press with 90#
took me a depressing 23:37 as I struggle with my lower back and wanted to watch my form on the DL.
I also did the Hang Squat clean WOD from today with 90#. I know I should concentrate on one thing at a time but I wanted to work on my form for these as I have never tried them before.
All best
Pete

30M / 155 / CFT 695

95 x 5
135 x 3
155
165
175
185 (pr!!!)
185 (failed, but easily pulled it from the floor and got applause from the trainers at the gym)

30M / 155 / CFT 695

95 x 5
135 x 3
155
165
175
185 (pr!)
185 (failed, but easily pulled it from the floor and got applause from the trainers at the gym)

For these are we looking for 1RM?

CFWUx3
Bergener wu x3

Hang squat clean warm up with bar x5rps

95lbs 2rps
115lbs 1rp
125lbs 1rp -ugly
125lbs 1rp -better
135lbs fail
135lbs fail (felt unsafe didn't want to drop load)
125lbs 1rp

23/M/175#

95,115,135,155,175,185,195

Please disregard my question (#39) I found the answer in the forums. I apologize for the quick trigger.

41yom/ 207#

115x2, 125x2, 135(f), 125x2,135(f),125

#6 here's a good video of the HSC

http://youtube.com/watch?v=KhFMuersBh4

getting back after a week at the beach with only mild workouts, did cfwu x3, tired now

Searched CrossFit exercise videos & google. I can't find a demo of what a hang squat clean looks like. What the heck is it??

Hahahahaha! Just found it!!

21 yo M BW 162

100
111
111
111
122 (f)
122 (f)
111
111
100
88.9 (5x just to practice the form)

Also filme my warm up with a 45 lbs bar to see my actual form. Really helped to straight it up.!

Hope tomorrows WOD is a deadly circuit ghe ghe..

Can't Wait..

Excited...1-2-3-Go!
Hey...Any Albany NY area Crossfitters?

132, 154, 176, 176, 187, 192(f), 176, 176

a good day to learn how to front squat

"what the F is this?"
"...obviously, you're not a golfer."

I have never tried to find my 1RM for this movement. I am M and weigh 171 with a CFT of 565 or so. ANyone got any suggestions of what might be a typical 1RM for aomeone who weighs 171 and has a CFT in the Novice range?

31yom/71"/195#

WOD as rx'd - last set at 205lbs

The certification at Sonz Jupiter this past weekend was nothing short of life changing with regard to how I view fitness. The quality of the information was potent and irrefutable.

Coach Glassman - You are a class act. I think the value of what you teach, your commitment to share it with others and how well it really works will continue to gain momentum and one day be the standard. The days of bicep curls and lat pull downs are thankfully and mercifully numbered.

CrossFit HQ Staff (Brendan, Annie, Rob, Nicole, Tony) - Your enthusiasm and passion was evident to all. The quality of the instruciton was second to none. Thanks for providing the most fun I've ever had getting my butt kicked. Finally, I will always remeber Nicole's clear and concise instructions when watching me attempt the Push /Jerk "Now just don't F**K it up."

I want to send out a million thank yous to Crossfit HQ and all the trainers that were a part of the Jupiter cert this weekend. I had been looking forward to the cert for months and it was so much better than I could have hoped for. I am still in so much aww over everything from Coach Glassman's speaking, the incredible training from the entire staff, and just from the fact that so many people who don't really know each other can come together and motivate, encourage and support each other so much. It's like we are all just an extended family and I am so happy to have met each and every person that was part of the Jupiter Cert.
Special Thanks to Coach Glassman. Annie and Nicole I am so inspired by you ladies and I can't wait to be able to do Nasty Girls with you. Hope to see everyone again real soon.

35/m/180
CFWU
WOD as Rx'd
95lbs
105lbs
115lbs
125lbs
135lbs
145lbs
145lbs
155lbs

Then ran 5K 23:07 min. Not my best but o-kay.

Just wanted to add my gratitude and thanks for this awesome weekend at the CF cert. The HQ coaches, Coach Glassman, Sonz Jupiter (we rock!), and EVERYONE involed has motivated me to a whole new level. I am still buzzing over this weekend (ask my husband - I won't shut up about it). I will continue to talk about crossfit to anyone that will listen, because it is the f-ing best thing out there. Thanks again for an experience I will never forget. Can't wait to get back to the gym - as soon as I can move again....

this is my first day back in a little bit, so i did a more traditional crossfit metcon from livelong crossfit (ocean city, md).
"both sides"
30 box jumps 12"
20 waiter walks 10# (both sides)
25 box jumps
20 waiter walks
20 box jumps
20 waiter walks
15 box jumps
20 waiter walks
10 box jumps
16:56

did them at my apartment, so i had to use the 12" box, which was good and bad. good in that i could go faster, but bad because it was less challenging. its great to feel this level of tired and sore again. i have missed you crossfit!

ck

26yo m 155bwt

as rx'd last set 190

Nicole: 65, 70, 75, 85, 90, 95, 105(pr)

70,80,90,115f,100f,100pr,100f,90

#18 Geordan

If super-glue doesn't suit you, I recommend taping up your hands with athletic tape.

Go the "Straight to the Bar" blog, and search for
"taping hands". There's a link on there describing exactly how to do it.

actually, here:
http://rifsblog.blogspot.com/2007/05/how-to-tape-your-hands.html
but STTB is a really sweet blog that links to other goodies as well.

Coach, Dave, Rob, Annie, Nicole, Tony, Jamie, Brendan, and all the other CrossFit HQ folks (I may have missed), and supporting certification trainers:

THANK YOU!

FROM ALL 8 SONZ FRANCHISE LOCATIONS........
The best certification ever. We are sold hook-line-and-sinker on CrossFit. It was beyond expectations. Really!! I wish I could articulate my feelings, but unfortunately I'm too emotional right now to be coherent...so I will say with a sense of emptiness and sadness as everyone's headed back to California (and Arizona), that I wished y'all were my neighbors.

It will be my goal, stated here and now, to befriend Coach, his wife, and the complete CrossFit HQ staff. You guys truly get it, and I believe you will be a blessing not only to me, and to our Franchise Owners, but to Americans who will be able to participate in the Revolution taking place today.........
Man, it's a great time to be ALIVE!

By the way...who is that handsome old guy with the white t-shirt in the picture? I'll bet he had a "great fight-gone-bad" time (that ones for you Chuck).

Thanks for making life FUN.

What are the resting periods between the 1RM's?

Lots of questions today that were answered on the bench day or on other 'heavy' days. Search and learn, grasshopper....

CFWU x 3

WOD: Hang Squat Clean 1-1-1-1-1-1-1 Reps

115#
115#
115#
125#
125#
135#
135#

hybrid of CFWU and Bergener WU w/ 45 lb. bar

never done HSC so concentrated more on technique than weight. practiced several times w/ bar.

67-3,67-2, 89-2, 111-1, 111-1, 135-1, 135-1

did a circuit of modified HSPU (bench assist), situps and HSC technique X5 with 45 bar X3

CFWUx2

65
75
80(f)
75
75
75
80
80

Worked on form, not heavy

Thanks to Coach Glassman, the entire HQ crew, and all of the CrossFit trainers for an enlightening as well as inspirational event this weekend. I enjoyed the Coach's message, the workouts (since they are over!), meeting other CrossFitters, the instruction of exercises, and the pizza too! I look forward to becoming an affiliate and spreading the rave!

Pretty much same as last time, but better form.

65-65-75-85-95-95-95

33yom/222/6'2"

warmup...10 X 115
1 X 135
1 X 155
1 X 165
1 X 175
1 X 185
1 X 195
1 X 205
10 X 115

Easy day!

HUGE Thanks to Coach Glassman and the HQ staff. I still cant find the words to express how grateful I am for the certification experience. I was asked numerous times "So, how was it?" My answer is AWESOME...but to fully understand what's packed into that one little word you would have had to FEEL it for yourself. I highly recommend for anyone following CrossFit to attend one ASAP!

Can't wait to share the knowledge gained this weekend and looking forward to the next opportunity to soak up more of what this incredible community has to teach.

Again Coach, Annie, Nicole, Brendan, ALL the yellow shirts (especially TJ- My voice from the heavens through "FRAN")and everyone else who participated THANK YOU!!

Oh, and if comment #29 is right, Where can I order 365 CrossFit shirts????

6'6" 245
CFWU 3x10
Power Clean with Front Sqt
135 x 3
185 x 2
225 x 1
225 x 1
225 x 1
235 x 1
235 x 1 missed the Sqt

me: 185-205-205-205-205-225-225

dan: 155-175-185-185-185-185-185

39yom/160#
135/155/155/175/195(f)/195/185/135
195 is a PR-I have been working hard on this

#75 mhollis - Way to put up some great numbers... I'm just starting on these and I weigh 20lb more than you do, but I'm not even close to your weights.

35yom / 180#

111 - 117 - 121 - 126 (f) - 126 (f) - 121 - 121

I'll get there yet...

28 yom 225#
hang clean front squat
135# x 10
185
195
205
215
225
225
235 moved my right foot going down in to the squat but was able to stand back up with it

34/M/152

55, 65, 75, 95, 105, 115, 125

Could have gone another 10-15 lbs, if I had the weights for it.

This morning for PT we did:
1/2 mile run (with medicine ball) in formation
20 minutes of:
10 Burpees
20 Crunches w/ 12# medicine ball
20 Push-ups
25 Squats w/ 12# medicine ball
Got 7 sets in before I ran out of time.
Then ran 1.5 miles back "home"

At lunchtime
WOD as Rx'd
95lbs
105lbs
115lbs
125lbs
135lbs
145lbs
145lbs
155lbs

Focused on form so I wouldn't hurt my back,,, again.

M/26/178
CFWUx3
WOD as Rx'd:
185, 190, 195, 200, 205(f), 205, 210

I made 210 really easily and wish that I had the time to continue...next time.

Post-1600 yard swim & 20 min easy spinning.

Darn, you guys are killing me, I only live a hour away and couldn't get in because it was already sold out. This will be my lesson to register early next time.

However, did a sprint triathlon instead which was fun, and posted new PR thanks to CF.

43/m/163

CFWU x 3

#95
#135
#135
#145
#145
#150
#160

95
115
attempted 135 (failed)
125
125
125
130
130

32/160/M
hang squat clean
95,135,145,155,165, 175F, 165

Bench

225,225,235,245,255,265,285F, 275

Diane rx'd 10:30

all today, Diane first

OL day at CrossFit Morris County.
Worked up to 85kg in the Snatch (missed 90 2x).
Cleaned 120kg but missed jerk.

31/m/215/6'5"

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

I really have a problem with these. I am not sure what I would do if I failed so it freaks me out and stops me probably 10-20 lbs. from what I could do if I knew I had a good way to fail.

I don't have rubberized plates, and I am not sure how I would dump if I were squatting down and clean failed.

what do you guys think of people who speak ill of this workout philosophy? i have read posts, elsewhere on the internet, criticizing everything from the type of pull ups you do to the dangers of certain lifts, like snatches! i am not a fan of the style of pull ups you do, but i understand that there is a place and purpose for each exercise, technique, etc., in the program. when you get people criticizing this approach, do you suspect it is due to ignorance? do you think they have different goals in mind, like bodybuilders? do they just have a chip on their shoulder and think they know all? or, do you think they are more mainstream trainers who fear that they will lose clients?

just curious because outside of this forum, it seems like there is no one to back up crossfit and its philosophy. actually, i kind of like it that way... there really is no need to defend your approach or philosophy on this matter. just do it, right?

i have been at this for 15+ years and came across crossfit back in '04 and have been doing it on and off since then. over the past two years i have adopted it a bit more because my own goals and philosphy have changed. i have worked it into old wrestling and martial arts workouts and road work. also, most workouts take 20 minutes or less. the less time spent in the weightroom, at the track, or wherever, the better. gives us all more time to pound the brewskies!

on honeymoon, no gym:)
tabata burpees, pushups, situps and squats, didnt score it. 1 min break in between exercises.

#85 jay

All I have to do is watch the workout demos and you can see what this program can do for you.

As far as naysayers go, it is all about different peoples goals and perceptions. I really don't care if they like it or not, I do.

local gym closed today so improvised a home workout
19:23
75 reps each of
kb swing 1pd
parallete push ups
thrusters 35#
situps

Anybody else see this at Gym Jones last week?
"One of our seminar students pulled a 450# Deadlift at a bodyweight of 160#. His DL training diet consisted of a high volume of fast pulls at an average of 135# with his heaviest lifts done at 185#. Quite an interesting result, which causes one to ask a few questions about what works and why."

That's a ridiculous power to weight ratio. Any thoughts on how this guy managed to pull that much weight based on his training routine (which isn't even specified beyond load amount)? This is pretty interesting.

hey, i just started cross-fit about a month ago and im pretty addicted to the workouts cuz they smoke the crap outta me....i usually stay up past 12 so i can see the WOD and strategize/plan how to do it for the following morning. Anyway, i have a question about the reps for some of the workouts. when it says "21-15-9" , is that the # of reps you are supposed to do? Do you add weight each time? ..also, like for today's workout, what is the "1-1-1-1-..." format? are u just doing 1 rep each time? can someone clear this up for a cross-fit rookie?

M/19/155

125
160
175
185
195F (2)
190

Wow, a long lay off. Made a resolution, this is the week I get back in shape.

cfwu 3x10
HSC 95-115-115-135-135-135-135
did alot ot technique work, coming along.
4K row

1230-1330 circuit work out.

186,196,201,206,211,216(f),216(f)

By all accounts I think I hit a PB around 197-202 and then form was an issue. I need TONS of rest between sets near the end to get my CNS to recover. Up to 196 felt awesome, need to explode more over 200lbs.

Pre-GFWU+Burgener's+5 sets of 3 rep front squats up to 196lbs.
Post-L-Sits in the rings practice.

M/39/178

I hate these things, but my form's getting better, so maybe someday I'll like them. :)

45x5
55x5
65x5
75x5
85x1(lost form and twisted my wrist a bit)
75x4
75x5
75x5

33M / 187# / WOD #138 / CFT 825

CFWU

Hang squat clean 1-1-1-1-1-1-1 reps

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

First attempt at HSC. Eased up to a comfortable pr. Next time WU 135 and begin at 185. Goal 225 (max front squat).

Still working on form, still challenging.

115
115
115
115
115
115
115

M/28/80kg

First time posting. I have trained according to the WOD for one and a half month now and am really hooked.

For todays WOD:

Warm up: CFWU*1 and Turkish get-ups 3*2 (20kg)

WOD
40-40-40-45-50-50-50

Worked on technique.

Warmed up. First time doing these so stayed at 180 lb /80kg. Think I may have been going a bit too low on the catch though. However live and learn.

180
180
180
180
180
180
180

Enjoy tomorrow's WOD

'Pain is temporary'

37m/68kg

70, 75, 80, 85, 87, 89, 90kg

Keep that back straight and rack it quick! Elbows high. Big pull. Technique improved after a few reps. Goal: 100kg. Gotta keep working!!

Does anyone from Colorado Springs want to help start an affiliate? Anyone have any advice?

Can someone tell me what the "Burgener" warmup is?I have looked and cannot find it in the FAQ's.

played around today, low back is smoked from yesterday.

pre: front squat x 3 85,90,95
hang squat clean x 1 60,65,70,75,80,85 (could have gone up more, but stopped there)
post: power clean at 85#
45 lbs push press amrap/right into shoulder press amrap x 3 13/8,12/6, 10/5

21yo m 175lb bw 6'1.5''

This is the first time I did these, but I really find them fascinating. I must find a trainer and learn to do the olympic lifts properly. I ordered the world class coaching tapes to help with that but there is no substitute for a knowlegable coach. As I said this was the first time i did these so non-impresive results.

3xCFWU
6x45;65;85;105;110;115(failed);110;110;105

#89

1-1-1-1-1-1-1 means 7 sets of 1 rep. This is a max effort. Move the weight up once you are successful with good technique.

21-15-9 means you complete a round of 21 reps for each exercise, then 15 reps for each exercise, etc, etc. For example: complete 21-Deadlifts, 21-HSPU, 15-Deadlifts, 15-HSPU, 9-Deadlifts, 9-HSPU for time.

Does that help?

#89

Scott, I forgot. You keep the weight the same.

#98 Chad, that's because it's in the videos under Olympic Lifting.

First time going 1rm on this. So,

135
140
145
150
155
155 (fail...mental error, grr.)
155
155

Got a lot of looks when I broke out the new rings at my downtown gym and started using them for the warm up and post wod practice. :)

#103
Thanks gaucoin. I will dig deeper next time!

a day behind
225# DL
HSPU
as rx'd 7:25

135
155
175
175
185
205
215

41yom 178lbs
I am running a day behind, plus I am nursing a bruised rib from hockey friday morning. Damn I keep getting hurt lately!...

Diane: Scaled down version. DL at 205lbs and HSPU with feet up on bar from squat rack.

Time: 9:58

Practiced more OHS afterwards. Did 6 sets; my last 2 were with 80lbs and did 10 reps each. Getting better... On track for my goal of 100lbs 10 reps by the end of the summer. Awesome...

m/33/5'9"/175-[76 days since CF]

95, 105, 115, 125, 125, 135(f), 135(f)

I felt really ackward doing this, I watch the videos and did allot of practice reps without weight to get down the motion, but 135 was just enought weight to knock me out of form ugg. I guess more practice is in order.

Talk to everyone tomorrow.

yeah sonz jupiter! congrats guys on the cert!

50/m/187

115#
115#
135# - couldn't make the squat
135# - still couldn't make the squat
115#
115#
115#

Hiked up Mt. Yale on Saturday - thighs were too sore to go all the way down with 135#

Any Colorado Springs CF'ers?

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

33/m/200

115
135
145
155
165
165-fail
155
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

#89 scott
if you really want to be a part of crossfit, i recommend taking the time to read the FAQ section. it explains most everything, and is updated regularly with new videos and demos. the message board can also be helpful and educational. you'll see crossfit has more to offer than just the WOD.
#85 jay
how many that criticize have actually tried it for any extended period of time? what are their goals?
do they strive for true and broad functional fitness with high power output capacity, or do they they want to be bulky and inflexible with relatively poor muscular endurance? do they value esthetics over function(fortunately not mutually exclusive)? are they defensive because crossfit threatens to make everything they thought they knew about fitness obselete?
as for the pull ups...don't compare apples to oranges. the strict pull up is a great exercise that works your back and biceps. the kipping pull up is a great exercise that works your back and biceps(both to a lesser extent) AND your core. 10 strict pull ups will work your back and biceps more than 10 kipping pull ups. your core gets little to no work in a strict pull up. this is the thing though... 90% of the time in crossfit workouts i do kipping pull ups until my back and biceps fail. whether it's after multiple rounds or a WOD with 100 straight pu i never feel like my back or biceps didn't get enough work because i was kipping. plus they require coordination and make your heart pound out of your chest. lastly, ask any average to above average crossfitter to do strict pull ups and i would be shocked if they could not do an above average number of strict pull ups. this will be true even if they almost always kip in training.

hang cleans 1x 95, 115, 115, 125, 125, 125, 115. Back to work, but now I feel like I got Rob Miller eyeballing me. That's a good thing. Also worked on mb dl shrugs and mb cleans thanks to Rob. BW:175, Y/A:58

cfwu 12x3 to start
kne 5x4 to finish

deadlifts 225 777 555 54

hsc 95x3 115x3 135x2 all with press finish then 195 1 1 1 1 no press

if my grip would not fail I think that I might hit 225 for hsc not sure though

o yeah 20minutes

135x1
165x1
185x1
195F
185X1
195F x2
135x5

#85 jay, #116 mrader

I echo mrader's sentiments with regards to the pull-ups - kipping vs isolation. The kipping pull-up is a total body movement that is both more powerful and functional than traditional deadhangs. I had a guy come up to me during my warm-up this morning at my big box gym after watching me kip out sets of 15. He said, "I noticed you're bouncing your feet at the bottom, have you ever tried doing pull-ups with them piked? It works a lot better and it's tougher" My response was that I was kipping and that yes, I had performed L pull-ups in the past but only selectively as they isolate the upper body and core and aren't designed for max power output or functionality. I'm pretty sure the explanation fell on deaf ears.

At the Santa Cruz cert Coach spoke something to the effect of "the two camps comprised of individuals who kip and those who do not are identical to the camps in which individuals have and have not mastered the pull-up." I think that sums it up.

male 16yo
183 6'1"

as rx'd: 95,115,135,145,155,135,135

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

Comment #65

Gaucoin,
Thanks for the reference to comment #19 from the bench press day. I just started CF yesterday, so maybe thats why I missed that comment.
Just a quick question, don't you think it would have been easier for both of us if you would have just typed out, "as much rest as you need." instead of all that you did type, and having me search through 313 comments to find my answer. Don't mean to sound rude, and believe me, I don't mind doing the work to find answers. Just a thought.
And in all seriousness thanks again for the reference.

110/120/125/130/132/137/142/152(f)
142 was a pb
knee acting up a little so ended session.

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

Post: Reps @ 135

16 Jul 07

Missed yesterday's WOD due to travel. Found out that I really don't care for St. Louis that much. Now I know. Anyway...

biked 6.5 miles to gym

CFWU x 3
15 sec. Samson stretch
15 OHS w/PVC
15 situps
15 back extensions
7 pullups
12 dips

11:39

Really noticing improvement on pullups. I feel much more powerful when doing them and will try to crank it up to 8 next week. Dips are still quite difficult, especially by the third set. I'm going to keep them at 12 for the time being, as I still have to rest on the last set.

WOD
Hang squat clean:1-1-1-1-1-1-1 all @ 95#

Practiced the movement a few times with the bar only, then added 50#. Almost lost it on the first rep, wasn't used to catching the descending bar followed up by a squat. Rest of reps were just okay, definitely not pretty.

biked 6.5 miles home

On another note, I'm becoming really grateful for Crossfit. I'm not terribly happy with my life right now, and this wonderful community has given me a kind of anchor when everything else seems so fleeting.

Thanks Coach and everyone!

Still surprisingly awkward, even after all this time. At least it's not as difficult as OHS.

105, 115, 125, 135, 145PR, 145F, 135

17M - 135 lbs

no prior strength training and almost 3 months into xfit

in kg
32.5-37.5-42.5-47.5-55-57.5(f)- 57.5(fail)

got 55 kg :| it scared me, ty xfit <3 just a few more kg away from bodyweight :D

Done after squats and bench press, bw 127

75/80/85/90/95fx2/90/95f/85/85

hang squat clean
135
135
155
175
185
195
205
215
225
235
245

could have went a little higher i think, but was getting some serious looks from management due to bringing the iron down a little hard to the floor. Looks like i'm going to have to buy some personal bumper plates for my gym just like i bought my own C2, and my own rings and vest and parallettes and bands. Screw it, I'm just gonna open my own gym. That's all i really want to do anyway.

20 / 180 lbs.
as rx'd: 105, 115, 120, 135, 140, 145, 145

Corey 123
Maybe the lesson is Crossfit favors the aggressive spirit who goes out and tries to find the answer vs. those who look at the WOD and then immediately ask the question. Welcome aboard.

95,105,115,125,130,135,140

29/M/185

115
135
145
155
175(f)
165
170

145(pr)

22/m/175#

i was pretty upset with my performance on this, i felt like I could do more but I was scared to let the bar flop on my shoulders...maybe I am just doing it wrong...usually i let it fly up and then it hits my shoulders i get into stance and then squat....i need to work on getting that flow down...

135-135-135-145-155-165(FAILED)-155-135-135

155 new PR....not too bad considering i have only done this exercise a few times, but still disappointed..

24 yom 87 kg

hang squat clean 7 x 1RM

60-65-65-70-70-75-75 kg

the last one was a bit dodgy though really need to work on my form for these

I do not typically say much. So I won't write much either.
1. Christine, You were beautiful. A true champion. Thank You.

2. Ms. Palmer - great work.

3. I know everyone that worked with me felt like they were in Hell. But thats the way you wanted it. Nothing less than your best.

"Seven Times Down,..Eight Times UP !!

Anyone that I promised a photo (if I took one while Iwas moving around...send me an email and identify yourself in the seminar photo, and I will send it along.

BTW- Fran in 3:59 at lunch, thanks for not letting me miss a WOD .

Still sore from this weekend.

37/M/195

CFWU x 3

115x5/115x2/125x2/135x2/155/165(not real good form)/170(f)/135x2

First day doing this lift since college. Really worked on form and not hurting myself.

Then
3x
8 HS practice reps(Hand stand hold for 3 seconds drop)
15m crab walk front then 15m back
15m bear crawl then 15m skip jumps

I think Bob Taylor and I were separated at birth.

28/m/210

95
115
135
145
155
165
135

ran 2.4 miles

age 38 bw 163
HSC
89#x3
89#x3
89#x3
109#x3
129#x2
109#x1
109#x1
129#x1
done after testerdays Diane

26/F/110

Hang squat clean

45x5
50x5
55x5
60x5
65x5
70x5
75x5

41/m/188/6'

CFWU X 3

HSC
135 x 5
185
205
225 F
225 PR Since everyone was watching me waiting for me to drop it like last time, I press it over head LOL :) F um.
205
205
I also would like to have bumper plates

CFWU x 3

Hang Squat Clean:
1 x 155
1 x 160
1 x 160
1 x 160
1 x 165
1 x 165
1 x 170

Post - 500 Double Unders (10:28)

21/M/5'8"/180

CFWU

135
155
185
185
205(fail)
195(fail)
185

1.5mi run

95-105-105-115-115-125-135
Had problems getting to the rack position. Dropped once but finished!

warm up 500m row , 10 pull ups
135,155,155,185(failed),185(failed), 155,155

need to work on my form, maybe is just me but i get scared that the bar migth throw me back
row 500m

95-105-115-135-145-155-175

double workout today this was in a.m.

cfwux10repsx3rds
squats,pushups, back ext, situps, dips, jumping pu's

hang squat clean
worked up to 165 and then did that for form
nailed it 5 and failed on 2

Male/26/200lbs

5 x 45 warmup sets
1 x 95
1 x 95
1 x 115
1 x 115
1 x 135
1 x 135
1 x 135

My wrists started hurting after a few sets. I'm having trouble sticking my elbows out, and having the bar rest on my shoulders. I'm sure it takes some practice. Any advice?

200#

165,185,195,205,215,225f,215f

17/M/175

First time Doing HSC

Warmup: 10x35

85,125,125,145,145,145,155(F)

125
145
165
185
205
215
225F

Neil(49) & Ellie(52)

At 9.00am the door bell rang and there was the TNT man with an unexpected
delivery.

A complete set of spanking brand new kettlebells 2 x 4kg, 2 x 8kg, 2 x 12kgs, 1 x 16kg/20kg/24kg/ 32kg.

An early birthday present from Ellie. "Fantastic" Right on the money Ellie.

So todays workout had to be kettlebell based. A sort of mini Kettlebell Mania.

We did this in a sort of team time trial format. Both having to complete the workout against the clock. Turn about style.

Sumo deadlift high pull 21/15/9 20kg N / 12kg E

Russian swings 21/15/9 20kg N / 12kg E

S/A clean & press 21/15/9 (each arm) 12kg N / 8kg E

KB thrusters 21/15/9 12kg N / 8kg E

American swings 21/15/9 20kg N / 12kg E

Time for both to complete the workout 30.55

Good session lots of fun especially as we were doing it as a team effort.

Will catch up with Hang cleans in the next day or so.

Thanks once again Ellie for such a fantastic birthday present. You really are the Tops.

Neilfit

I will be very short and concise. The best training, people and experience I have had to date. My mind and body are electrified from this weekend’s CrossFit certification at Sonz in Jupiter Florida.

Trainers AKA yellow shirts: Thanks so much, I aspire to be where you are at in the future.

HQ Crew: Yea, so all of you have good looks and can crush the WOD’s but did you have to be passionate, gifted instructors and incredible human beings; that’s just unfair! At least you are all human enough to rent a convertible and splash around in our warm waters when you come to Florida, just like every other tourist!

Coach: Thank you! I do not think your disclaimer of strong medicine is enough, you may need the FDA and the CDC involved; so very potent and spreading.

Next time stay longer,
Johnny Mac

Yesterday, Sunday 7/15
4:56 as R'xed
Today Monday 7/16
My Own Little "Dirty Thirty"
135lbs. Deads, 95lbs. Cleans, Bench 135lbs., Pull-ups, 95lbs. push press, box jumps, ring dips, 25lbs wall-ball shots, back ext., Burpees
30 reps on all, one round 17 minutes flat.

Quick side note, got my copy of "lone Survivor" yesterday and haven't been able to put it down. Great read.. and i highly suggest it as Marcus makes reference to "Murph" several times throughout the book.

BW 247
6 "2"
205 x 1
225 x 1
235 x 1
235 x 1
245 x 1
255 x 1
265 x 1

43/m/166

160
170(fail, lost balance)
170
175
180
185(fail)
185

PR!, form improving, still a long way to go.

BW: 170
155/175/185/195/205/205/205

m 34 bw 155

Done at the Black Box NYC.

95 x 1
115 x 1
125 x 1 (power clean)
125 x 1
135 x 1
145 x fail
145 x 1
145 x 1
150 x 1

pleased with effort. This is a benchmark/personal record. 150 barely made it. 155 was NOT happening.

25/m/165
This was my first time doing this exercise. I think my form was good, but I need to start heavier.
95 x 1
105 x 1
115 x 1
125 x 1
135 x 1
145 x 1
155 x 1

K-
WU Broomstick x 7, 5lb x 7
65-65-75 FSC-75 FSC-75F-65 x 2-65-75FSC-65
Row 3K 21:00
Could not seem to get over fear of ???, I had a hard time with 75lb from hang postion, could get it from floor easily. weird.

J- 1st time with HSC
WU-45lb x 10, 65lb x 10
95-135-135x2-155-155-155-165
Followed with APK WOD
Started too light on 1st rep, start with 135 next time

N-
WU Broomstick x 15
65 x 7
worked on form
Followed with APK Modified WOD

L- arrived home @ midnight from 3 week vacation
No WU
45 x 6-55-55-65F-55-65-65F
worked on form
Followed with APK Modified WOD

Kate

500m Row
Burgener Warm-up
Lite Diane (135lbs)

WOD
135-135-135-135-135-135-135

Went w/135 all the way through, even though I wanted to ge heavier. I thought it would be smart to take it easy until I find out just what's going on w/the bulging disk. It takes alot to go light especially when you could do almost twice what you're working out w/before.

Eddie- Nice work brother.

Get some, Go again!

No bars or free weights at my gym. Can I attempt to do this exercise with dumbbells or am I wasting my time? If not is there any thing I can sub for this WOD?

Thanks to all who answer

CFWU x 3
Bergener WU

100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3 (first set that felt right)
100 x 3

Not solid on olympic lift techniques and used this workout to work on form...

95
135
155
175 (pr)
185 (fail)
185 (fail)
185 (fail)

each time i knew that i could make the lift, but i didn't feel comfortable going under the bar because i couldn't toss it if i missed. i really miss having a nice bar, platform, and bumper plates.

50/m/165
Cfwu
a few warm up cleans 95-95-115
wOD
135-135-135-135-135-135-135
Felt like I could do more but without bumper plates theres no place to drop.

Mrs.lobo
cfwu
35x5
35x4
35x4
35x3
Also I just made my last payment for Pittsburg Cert,I'm psyched!

M/33/5'9/175#/CFT=870

O lifts are definitely the "weak link" for me that Coach was referring to in Saturday's video. I'll be focusing on these until my performance improves.
WOD 95x2.105.115x2.125.135

back after a two month layoff; injuries/work/just being plain lazy...but it feels good to be back....

focused on form today, used 95# for all reps; still having trouble pointing my elbows forward and not using my hands to catch in the squat (racking the bar on shoulders)

can't wait to see tommorrow's workout, i'm sure it will be punishing!

Age: 15
Weight: 150

135 x 3
140 x 1
155 x 1
160 x 1
175 x 1
180 x 1
185 x 1

Catching up, did a scaled Diane today

DL-185
Shoulder Press-65

21:27

2 minutes longer than last time, but 50lbs more on the Deadlift and 20lbs more on the Shoulder Press.

1x115/135/145/155/155/155/155

19/m/180

1. CFWU
2. warm-up for hang clean(135 x 10)
3. 165/175/185/195/205/215/225 (failed last one)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd
135x5-185-225-255-275-295-315(f)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

24/m/5'10" 221#
CFWU 3x14
Burgener WUx3

Hang Clean
80 kg
90
95
100
100
100
100

Hang Squat Cln 115, 125, 135, 145, 155, 165, 175, 185F, all PRs. I love this lift! What a blast to feel the bar move as you jump/heave/yank the thing up, and getting the feel for the 'catch' is just as much fun. First day to do this lift with my than 95#.

Diane, AS RX'ED! 13.46

By far the most HSPUs I've done in a day.

Can't believe how effortless a 225 DL is now, friggin' unreal.

I love this 'shirt.'

115-125-135-145(pr)-155(f)-155(f)-145(f)
lost balance on the last 155 and 145 causing the failure

31/m/243
xfit week 2

wod wu and bergner wu

hsc 95-1 135-2 155-1 175-F 175-1 185-1

195-f-f-f-f 185-F (r-writst/hand snap-crack!) ow!

still icing. xfit tomorrow? Hopefully!

135/145/155/165/175 fail x 2/165/165 failed/ 135/135
BW 165

176lb x 1 x 7
1 min rest
Working on form, will go up next time.

M/32/171lb

CFWU x 3 - squats
HSC:
45x6
95(f)-75-80-80-85
85
remembered the OH squats from CFWU
85x2
OHS
90(f)-90
OHS

My back was too sore from yesterday to do much so I concentrated on the warm-up

f/27/106

CFWU x 3
45, 55, 65, 75, 85, 95, 95

Haven't done these in forever; thus I started gingerly:

90-110-135-145-155-155-165

My form was better than I expected -- probably because I didn't go really heavy -- but I still have plenty of room for improvement. I'm still a bit awkward on this lift.

24 YOM
210 #

Still getting used to this movement...

warm up sets,
145, 155 165, 170, 180, 190.

Next time I'll find my 1 rep max. i think it'll be around 215.

followed by:

power shrugs:
185x5, 205x5, 245x5, 245x5, 245x5

Bench Press (first time in months, inspired by wod a few days ago)

185x5,205x5, 225x5, 225x5, 25x5

One mile run cooldown: 7:10

46yom 165#
155
165
175
180
185
190
195 f

145 x 4
150 x 3
swam x 1200m
50 x 3 x back extensions
25lb holding
bridges x1 x 3

39/M/175#

Studied form today and did some light reps and thought I had it down, but I was weak as water.

65x3-115-115-135(f)-135-135(f-not even close)-115

Decided the weakness needed a little metcon stimulus, so I made up yesterday's Diane later.

165# deadlift
pike pushup on 27" box
10:27

22/115

CFWU x 3

PR 95
75, 85, 95 FAIL must learn how to drop the bar safely. Lots of bruises to show off. One huge lump at the bottom of my thumb that made it impossible to grip the bar to finish out the sets.
Bummer

Made up "Diane" after Cleans
Body Weight Deadlifts
regular pushups
4:28
Had to hold the bar without using my thumb. Not fun.

This was one of my first workouts after almost two weeks off because a fever and migraine and I feel great.

First day back after a month off for mass building, and wow, added 40 lbs to my max. Admittedly that was my full clean max, so maybe it's partly form, but still...

115
135 (old clean max)
145
155
175
185 (fail -- no catch)
185 (fail -- no catch)
175 (fail -- couldn't stand up and lost it forward)

20/m/175

#165 - heck yes you can do this with DB's. Jump that weight up from the hang and get under it in a deep squat when you catch the weight over your shoulders. There are other demos out there but here is one of the world's best "demonstrators" in action: http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv

Eddie, good to see you posting bub.

DJ! Sorry to see you're hurtin'. Get better soon.

95
135
155
165
165
155
155

28/F/100#

55
65
75
85 (ugly)
85 (better)
85 (good!)
90 (ugly but will count it!)

pre: 3 mile interval run on TM

Diane

135# DL
HSPU against wall

time: 4:58
(about 40 sec slower then last time with same DL weight) had serious grip issues today.

ooops, BW above should be 110# not 100#!

115,125x2,135x2,145,155,160,145
form improving, still slow getting down, but much better balance

41yom / 151

CFWU x3 x15
HSCWU 45#x10, 95#x5

WOD - 135,145,155,165,170,170,175

Form was good I am getting much better with these lifts and much more confident on the catch.

Post - TGU, Med Ball weighted Squats, one and two arm kettlebell swings.

135
155
175
190
190
195 (pr)

m/37/230

M/30/200

First WOD in a few months...

WU: row 1K, 30 PU, 30 bar dips.

WOD: 95/105/115/125/135/145/145...worked on proper form.

29yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
45lb Hang Squat Clean x 10, 65lb HSQC x 5, 85lb HSQC x 3

Hang Squat Clean 1-1-1-1-1-1-1 reps
95lbs x 1
105lbs x 1
115lbs x 1
125lbs x 1
135lbs x 1-1-Fail,1
3 minutes rest per set
Foam roll after

26yom/175

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

23/m/170

2.4 km 9:30

Wod as Rx'd
135,135,135,135,155,155,155

no spot,first time doing these.

swim, 25m , one breath, ring diving/ treding 15mins

bw - 199
95 - 115 - 135 (failed) - 135 - 135 (failed) - 135 - 135

bw - 210
135 - 115 - 115 - 135 - 135 - 135 - 155 (failed)

28 yom, 180 lbs

First time with this lift

45, 65, 85, 95, 115, 115 lbs

21m/175

135
145
145
165
175
175
175
Will lift more next time

BWT:157
45
45
55
65
75
85 failed 75
75

55 y.o. 154 5'10

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

Rehabing from neck disc surgery 7 weeks ago.

44M/240

205,205,225,225,235(F),225,225

Topped out at about 152#, didn't challenge myself as bailing wasn't really an option. Would have liked to have done this in a gym with bumpers.

42 yr old/Male/175 pounds

1 week into Crossfit after reading about it in police tactical magazine.

warm up... then

175 failed
155 - 1 rep for 7 sets
Tried 175 again but failed

95, 105, 115, 115, 115, 120, 125

95, 115(lost balance), 115, 125, 135, 140, 145

Just a day behind...

21-15-9

135 lbs. dead-lift
handstand push-ups

Rod- 7:30 no help on push-ups
Brian- 5:25 lots of help with the push-ups

Hang squat clean 1-1-1-1-1-1-1 reps
5 x 45#
5 x 65#

1 x 95#
1 x 115#
1 x 135#
1 x 145#
1 x 155#
1 x 155#
1 x 165#

C2 Rowing
15 Rounds of 1:00work/:30rest - 3,916meters

185
185
195
205 Fail fell back
205 Fail, didn't get my elbows up fast enough in the rack
185
185

I was off today. At 205, my mechanics just weren't happenning today. Bummer.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

115@5
135
155
175
185
205(old pr)
215
225(new pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

34/215/76"

CFWU

135
145
155
165
175
185
195 (PR)

95
105
115
125
125 (pr)
115 (failed on 2 attempts of 135)
115

Hang squat clean 7x1

56/M/192 105,115,125,135,145.155f,155f,135f,135,135 all catches were in good deep squats up thru 145

46/F/125 2x42,2x47,2x47,2x47,2x52,2x52,2x52

Age 51/BW 245#
Hang Squat Cleans 7x1 (75/95/115/125/135/145/155)

Just wanted to say thanks to Coach Glassman and the HQ Coaches for a great time this weekend at the Jupiter Cert. Keep up the great work.

geez and here i was all mad about the weight i lifted but seems i was in the right area i was suppose to be.
21/m/162# 5'9"

as rx'd

warm up with bar to practise lift x10
95lbs
115
135
135 ( changed wieghts on bar )
155
175
185 (f)
175
185 (f) just to make sure i didn't psych myself out the first time

then 60 double unders to finish the day off

mdmdmdmdmdmdmdmdmdmd
m/26/185
no real warm up
first time doing squat cleans
155 165 165 165 175 175 185

3x10situps

25/f/131#

breakfast: run 47 minutes = 6.05 miles

WOD:
hang squat clean
65 x 3
85 x 2
95
105
115
120 (f)
115 (f)
95 x 2

27/M/181#

WOD as Rx'd

165-175-185-195(f)-195-200(f)-200PR

95-115-135-155-165-185-205(f)-185

M/38/5'11"/167

Burgener W/Ux3 (bar)
O/H Squatx3 (bar)

45x5
55x3
65x2
85x1
95x1
105x1
115x1
125x1
130x1 (pr)

Could have probably done 135, but form was getting squirrely.

Adding 40 lbs to my deadlift really helps these lifts, because the bar feels a lot lighter now.

BW 70kg
50kg 1
60kg 1
65kg 1
67.5kg 1
70kg 1
72.5kg 1
75kg 1
77.5kg 1
80kg 1,1
Good deep form

m/45/185

CFWU X 3

110, 122.5, 125, 125, 130, 137.5 (f), 137.5 (f)

finished with 2 more at 130, then 20 knees-to-elbows.

t

185# male 31 y/o

I am weak with these.

135
135
145
145
145
145
145

Maxed at 205. did an extra FS on each set. all sets caught too high...more on a PCL and FS combo. need to work on catching in full squat. failed at 225

M/36/215#

CFWU+pushups (15)X1
Burgener WUX1

WOD:
Hang Squat Clean
1. 95#
2. 105#
3. 115#
4. 125#
5. 135#
6. 145#(fail)
7. 145#(fail)

Post:
OHS 45#bb for form
Push Press 85# 10X3

Mark
95, 105, 115, 125 ugly, 125 fail, 125, 125

25yo/M/6'5"/215
Hang Squat Clean 7x1
195
205
215
225
235
245 (fail)
245 (PR)

M/158/24 YO

135, 140, 145, 155, 155, 165, 175 (PR)

#90

I did a 630# DL at 181 BW and most of my training was done at 70% or so, doing a zillion (well maybe ten) triples at max acceleration: 630# force on a 460# bar, you know F=ma. This done as per early articles by Louie Simmons (http://www.westside-barbell.com/) on Russian training by percents. A lot of folks have been known to have great results pulling at 35%-50% for a zillion singles. Sounds like what this lifter did.

I just had to post after the guy with the 245lb clean. Nice.

M/38/190

Hang squat clean
115
135
155
165
175 (f)
175(f)
165
135

I kept form throughout, though. I guess I'll grasp onto that.

More better faster

Mike: 115,135,145,155,165 arm soreness started to flair up so I took it easy but I think 185 was definetly doable.
Erin: 95,105,115x5

Great video of Coach Burgener!

After CrossFitting for just over a year, and reading the "double knee bend" article ten times, this video broke it down with me quite simply, in a manner that will stay in my brain!

Thanks!

22yo, 6'4" 205lbs

135
155
155
175
175
175
175

I really feel held back by form on this lift. The weight doesn't feel heavy, really, I just struggle to get it up into place while adding the squat.

Left me on my butt a couple of times. :-(

135
155 x 4
160
165

135x4
145x4
also did st of pull ups in between

M/42/220/5'8''.

Have been working the program for about 2 months and am amazed. So many things I have learned and experienced. The site is awesome, so much info, so much inspiration. Most important lesson: the real defininton of "pushing through". I thought I had worked hard in the past, I thought I knew what pushing myself was, and, I was wrong.
The other thing I treasure is the looks I get from the muscle heads at the gym, "what the heck is that guy doing".
Thank you for freeing me from the 3x10 dungeon.
out

90-110-115-125-135 fail-135-125-125-115

28yom/6'4"/218#

Topped out at 160#. Finally starting to get the feel for this, but I find that my right leg instinctively goes back into a half squat half split stance on the catch. I'm still going plenty low, a2a and all that, but I'm not symmetrical. I can't tell if this is a problem or not. Left knee's had surgery in the past so I'm wondering if that's part of it...Anyway, I've got some work to do sorting it out.

Bwt: 133

135
135
145
145
155
155
165 (fail)

Post: 3 rounds of 20 double unders and 10 burpees

2:06

145, 155, 165, 175, 185, 195, 200
-15lbs from last time.
-25lbs from last year.
-55lbs from two years ago!
WTF?! maybe this crossfit thing isn't working out for me.

95-105-115-115-125-125-X

Tweaked back on rep 6, opted out of the last one. Still feeling it the next day.

HSC: 135-145-155-165(PR)-175(F)-155-155

form much improved

Also 8 reps 95lb OHS (PR)

I live in Lincoln, NE and have been doing the WOD from Omaha's website.

2 Rounds for time

800 meter run
x50 Box Jumps (24")
x25 Push Press (110lbs/75lbs)

Finsihed in 19.5 minutes, also we don't have jump boxes at this gym so I cheated abit and used a weight bench!

27yo, 5'11", 171lbs

175
185
185
195
195
195
205
205

Finished up with a few 205's from the floor. Feels good.

M/38/6'1"/215 Hang squat clean

1X115 - great form, deep squat
1X125 - good form, a little wobbley
1X135 - missed
1X135 - got it up, bad form
1X115 - great form, deep squat
1X115 - great form, deep squat
1X115 - great form, deep squat

Try to maintain good form through completion of sets using 125 next time.

M/19/5'6"/140

being unfamiliar with my capacities and a n00b at the movement, my workout looked like this:

CFWU x3 with 15# Burgener-style warmup
5 x 45
3 x 65
3 x 95
1 x 115
1 x 135
-------
145 (f)
145 (f)
135 (f)
125
130
135 (f)
135
140 (f)
135 (f)
130 (f)
125
125
125

My front squat max is 200, and my hang power clean max seems to be about 135. I am form-limited!

135
155
175
185f
185f
185
135

Thanks for all your efforts in Jupiter.
You Guys Are Absolutley Awesome. I am very new to this. I look forward to the day when I am a vet. Until then I do promise to make my fellow warriors proud by pushing myself to the limit and spreading the cross fit word. I will see you in Jax. come Sept.
Looking forward to the next step.

M/31/197
CFWUx2
185
185
185
195
195
195(f)
185
185
Caught these in a nice, low squat. Need to keep the bar in tighter and get more hip drive next time.

85-95-105-115-125(f)-125(f)-120

115 135 155(F) 155 160(F) 160 160(little ugly)
Wasn't really sure where to start, but form was good. I just kept thinking "Jump and a land, jump and a land". Definitely helped, thanks coach Burgener.

As rx'd:
105,115,115,115,120,120

23/M/154#(70kg)
hang squat cleans:
135/155/165/185/195(f)/195(f)/195(f)/190(f)/185
pwr hang cleans:
155x2x2

Failed 195# thrice and 190# once, all four times I was able to sit under the bar but got pinned half way up the squat. If I had gone to 190# first I think that I could have gotten it. I haven't lifted in a long time and definitely need to get my fs up. Lifting in the Florida afternoon sunshine on grass doesn't help either. (after walking the ten miles home uphill in a blizzard with no shoes). Feels good to lift again though.

95
105
115
125
135
140 (PR!)
135

32/190/m

135
155
165
185 (f)
185 (f)
185 (realized my feet were to far apart at jump)
185

J: 95, 115, 125, 135, 145, 155, 165(f)

27yoM
68kg
5'9"

Hang Squat Clean 1-1-1-1-1-1-1

70kg
75kg
80kg (Fail)
70kg
70kg
70kg
70kg

Tim:

interspersed with max effort weighted pullups

135x5, 185x3, 205, 215, 225

21/M/140

Pre-workout: walked the dog then worked 10 minutes of jump rope and calisthenics. Finally able to do sequential double-unders now!

CFWU x 2

WOD: 95, 105, 115, 125 (tied PR), 135 (PR!), 145f, 140(PR!!), 140.

Post-workout: 1000m row in 4:14 then a mile jog to loosen back up. Feeling pretty proud about the PRs!

M/29/6'1"/185

First time with Hang Squat Cleans
95, 105, 110, 110, 110, 110, 115

I'll be able to do more next time

Also did 2 rounds for time
800M Run
20 Double Unders
20 Box Jumps
10:51

A day late. Went kayaking today instead.

Hang squat clean: 95x4; 95x3; 135x2; 135x1; 145x1; 155x1; 165x1; (185x1)3

F/46/114
85
95
105 (missed forward)
105
110 (power cleaned, x2)
100
105
110
115

A day late

115/135/145(f)/145(f)/135/135/135/135/135

I didn't count the (f)'s as attempts because I aborted them before even trying to pull myself under the bar. No bumper plates and a crowded gym discouraged me from pushing it too much. I'm getting much better at catching low rather than doing a power clean followed by a FS.

41 M
140 lbs
------
65
95
115 F
110
115 PR
110
105
105

Jeff @ work 181-201-2121-221-226f-226f-221-211

95-135-145-155-155-165(f)-165(f) lbs.

Max was 125lbs. Can't remember the rest of the reps.

mis read and did from the floor. 95,115,135,155,135,135

Had one of those days where I had good energy but was a complete spaz. That's partially due to being rushed since I was doubling up on the 6/16 and 6/17 WODs, and partially due to poor coordination since I had ripped my hand this weekend.

135 (dropped it but it was a technique fail)
155
175 (fail)
175 (made)
175 (fail)
135
135

BW=155

Tariq

29 yo male

200lbs bw

day 2 back into it!

125x1
135x1
155x1
165x1
175x1
180x1
185x1

29 yo male

200lbs bw

day 2 back into it!

125x1
135x1
155x1
165x1
175x1
180x1
185x1

Worked hard on form -

95 to 155lbs

felt good

M/50/165#
Did on 7/16

10 min. on lifecyle + 3 rd. mod. CFWU to warm up

WOD: 95/105/115/125/135/135(failed)/135/135

I need to work on my form. I am sure I used my arms too much. Another weakness CF has revealed.

CFWU 3x15 (pull ups 12)

115/125# Last two--still not sure about form

EXTRA--shrugs 20, lunges with twist 2 x20, ball hams 3x15

(right knee sore)

CFWUx3
Burgener warmup
5x45 warmup
95-135-145-155-165-165-165 (real Hang SCLs this time instead of just SCLs)
4x135 warmdown

135-155-175-175-175-175-155

Hang Squat Clean
1-1-1-1-1-1-1

95
115
135x
125
135 (pr)
145x
135

f/24/103

65-65-70-75-75-80(PR)-80(f)-80

145,150,155,160,165,170,175

135 lbs. for all 7 reps (working on form)

75-95-115-115-125-115-115

M/31/180#/CFT 723
10min Jump Rope warm up

Hang Squat Clean
1-177
1-188
1-188
1-188
1-188
1-199
1-199

Ab workout to round out the day

29 yo male 6'4 216#
Still recovering from back complaint (Rugby injury) so was not totally confident doing these.
60kg / 135#
67.5 kg / 151# (Bit sloppy)
62.5kg /141#
65kg / 146#
65kg / 146#
65kg / 146#
67.5kg / 151#(Better!)

1-1-1-1-1-1-1-1 Hang squat cleans

Haven't done much O-lifting lately so was interested to see how these went

BW 210lb

Warm-up
3x95lb
3x135lb
2x155lb
2x175lb (Think this was a new 1 rep PB)
2x185lb (PB)

Yep, I probably overdid the warm-up

205lb (PB)
225lb (f)
205lb
210lb (f)
210lb (PB)
190lb
195lb

Rest day coming soon me thinks.

Cheers, kempie

CFWU (3) less OHS

did reps instead; protecting lower back:
75# X 21 reps
75# X 15
75# X 10

went up to Park City for one of Speal's creations:

For Time:
Run 400m
20 thrusters
Run 400m
20 push press
Run 400m
20 front squats
Run 400m
20 power cleans

used 65# for all lifts

10.50

Done on tuesday: 30-40-50-60P-65X-40-40-40 kg
Afterwards I did Jeremy with olympic bar in 9:52 min. Especialy the burpees where challenging.
Have fun, Johan

as rx'd

135
155
155X2
155
165
155X3
155

115,115,135,135,155,155,155

75/85/95/100/100/100/100

M/27/194

CFWU x 1

"Dianne" in 19:23.

Then:
95, 115, 125, 135, 135, 145(F), 135, 135

Did 3 x 3 x 135lbs full cleans, then a few sets of 65lb OHS.

On this day I hiked/rockclimbed for 5 hours with a friend and 6yo son. Next day did the HSC along with PU's.
HSC 7X 95lb.

bw 166 145X7

145/155/165/175/185/195/135x5/135x5/135x5

DONE JULY 18-COMBINED WITH JULY 17 WOD

bw-198

wu
pullups, ringdips, goodmornings, squats, front squats, overhead squats, presses

wod-hand squat clean-7 sets of 1
135x1
155x1
165x1
175 fail
155x1
155x1
155x1
155x1

wod-weighted pullups-8 sets of 1 by accident
10x1
15x1
20x1
25x1
30x1
35x1 barely
25x1
25x1

My hang power clean was more than my hang squat clean. Obviously, I need technique work.

MC

95/115/135/155/165/175/185

111 X 1
121 x 1
131 X 1
141 X 4

(done 7/17/07 after yesterday's Diane)
135,145,155,165,175*,185*(pr),195(f),195(f)
Used hook grip throughout except 195#. Asterisk means hands at rack position were off. Felt pretty darn good!

115
125
135
145
155
165(F)
LEFT KNEE WAS TWEAKED SO I STOPPED THERE
145x1x5

C2 1000m
CFWUx2
135
145
155
155
165
175
175...ugly

115x8

32/M/170
cfwu x 3

95
105
115
125
135
145
155
165

I didn't think I'd succeed at 135. When I did, I just kept going. This workout took longer than I thought. If I wasn't already late for work, I would've tried 175.

144lbs/30yoa

Hand Squat Cleans x 1,1,1,1,1,1,1

as Rx'd

125x1
135x1
145x1
155x1
165x1
175xF (lost it forward)
175x1

Felt good, as form has improved.

First time for this one. I tried to focus on form, but as a result, my weight felt too low. Next time, I'll start where I finished.

CFWU x 2

WOD as Rx'd

75
85
95
105
115
125
135

All at 67# practicing catching in full squat

36/M/198

CFWUx2

105-115-135-145-145-155-155

Really worked on form for this WOD. Finally starting to feel a little more comfortable with this movement.

35m/152/67"

95
115
125
135
145
135
135

A little wobbly on 145. Didn't want to go any higher. Figure near body weight was pretty good for 1st time trying!

First time with these. 115 all sets.

M/35/5'8"/160

95
115
135
135
145 (f)
145 (f)
135

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

Age: 32
Wt: 205#

Max Benchpress: 265#

Combined the day to max out hanq clean, weighted pull-up and benchpress

(Woops, wrong max)

Age: 32
Wt: 205#

Max Hang Clean: 155#

Combined the day to max out hanq clean, weighted pull-up and benchpress. My olympic lifts bite big time.

10x45 lbs, 3x65,85,95,115,135(2,f), 135 clean, 3x95. 10 min ellip wu 17/17. ran 1 mile. hr avg 128, hr max 170. still recovering from virus.

M/32/170

105
125
145
155
160
165
175(f)
170

M/45/145
CFWU
Burgener WU
95X5 WU
115X3 WU
135-135-135-145(f)-135-135-135-135

cfwu x3

w/u 95# x3

105,125,135,145f,145,155f,135x2

135 X 7

topped out at 155 on super smith machine

Age 35
BW 182

CFWU 2x15
135,155,165,175,185(f),175,185(pr)

Finally, I think, starting to get the hang of pulling myself under the bar.

35m/5'8"/76kg

CFWU
40kg/45/50/50/52.5/52.5/52.5
Not sure about form from 50 - felt arms perhaps doing too much and not enough from legs/hips/shrug and moving under bar.

no sleep; no food (40 hour fast)

2x26kgx1
2x40kgx1
1x50kgx1
2x52.5kgx1

95 x 3
115
135
145
155
165
175 (pretty ugly but got it)

First time trying to go heavier on these after working on form in the past. Pretty happy with this.

38/M/195--Syracuse NY
Was forced to do lower and lower squat to catch as weight went up. It was great!
135/145/155/165/170/175/180

Then did 25 Muscleups on pull up bar (for some reason they were really easy today so just kept going).
3x12 Knees to elbows
7,5 reps hanging Windshield wipers

30/M/200

Bike to gym

CFWU x 3

175
185
205
225
230 (kind of sloppy)
235 (ugly - the biggest reverse curl of my life)
185 x 2 (practiced the movement)

Post: weighted pullups

M/31/173

CFWUx3
1st time w/ heavy HSC's after weeks of front squat work - happy to at least do body weight
135
155
165
170
170
175
180(F)
135x6

Debb - 3 rounds of 33 squats, 10 PU's w/ band, 10 Situps and 20 Push ups

135/155/165/165/170/170/175powerclean/115x5/135x5

7 x 1 rep - 50, 55, 60, 60, 60, 60, 60kg

135-155-165-175-185-185(f)-185(f)-165

45 good
55 good
65 good
75 good
85 good
95 good
105 good
start with 85 next time

did numerous reps of between 95 and 115#
did 2 pull ups between sets