I don't know if this has been answered before, but what time-zone/ where is the WOD posted from?

California so Pacific time I would guess.

I've been wondering when this would pop up, I almost practiced it last week...

#1, California, where Crossfit headquarters is located.

HI TREVOR!

What I was trying to ask is why does it say for today's WOD "Posted by lauren at July 24, 2007, 10:53 AM" when it cannot possibly be that time anywhere in the U.S.?

The video is terrific as usual and every time I see one with the coach I realize how lucky I was to set through them personally in Vancouver.
Hi Geoff

I think the date is just in reference to the WOD.

Does anyone have any advice on how to deal with this exercise when failure is reached?

I do not have access to bumper plates, and don't want to drop the metal plates in the gym for fear of damaging the equipment or the floor. In trying to avoid that, I have noticed a tendency to let the bar come down to my chest and push my torso back with my feet firmly planted, which places a rather large, sudden, and uncomfortable pressure on my lower back. Is there a good way to avoid this without risking damage to myself or the gym, which has graciously “bent” their rules to allow Olympic style lifting in CrossFit workouts.

Any advice would be quite welcome. Thanks.

You're digging too deeply, Y. Zhou, I've heard people have 'disappeared' for asking these questions. Just smile and nod like the rest of us...

What a punchline indeed!!

Thanks Coach for everything!

#8

I run into the same problem w/ all the oly WODs. I might see if my local gym will let me take some weights to the lawn outside...

whats appropriate rest between these sets??? just wondering if its full rest or a minute or two... any thoughts?

instead of bars with steel weights, kettlebells outside are a good option, rubberized hex dumbbells are great and fairly common.... (finding them for $1/lb lately) or just lightening up the weight a bit , so that you can for sure control the weight.... and you could always try crossing your fingers in your hook grip that a crossfit gym opens near you!

1st timer, what weight do I use. I weight 208#.

I second #10 and thank Coach for everything he's done for fitness.

EJ, that can't really be answered but if it's your first time then form and technique with low load should be your focus. Start very light like the 45# bar and go from there. If you have successfully push pressed 95# for example then you certainly can push jerk that plus some more.

EJ--

You need to figure that out yourself. Start with something you can easily handle. Say 135. Do single reps, increasing by 10-20lbs until it gets a bit challenging. Then do your working sets of 3reps. Add weight until you can't complete 3reps. Drop it to what you can handle and finish off your 7 sets. Next time warm up and then start at or just below this pr weight. Obviously you will tire during the WOD. You'll notice some pick a very challenging weight that they can just finish their 7sets of 3reps. While some max out somewhere in the middle of the WOD and then have to back off a bit to finish. I weigh 185, which is my pr for this several months ago. I'm gonna start there and shoot for 225 this time. Hope this helps.

#8, I just work my way up and if I fail, I bring the weight to my rack position on my upper chest. Sometimes I drop it, and its very loud... try to find some rubber mat to stand over, that lessens the blow ;)

#14, EJ - Try 95lbs. If I were you, being your first time with this movement, don't do your 3RM. stick with something easy so you don't fall down. When I first tried this, I put on too much weight and it fell on my knee. It hurt. Take it slow ;)

"increased work capacity across broad time and modal domains - this is what is happening with crossfitters"

Is what Coach Glassman saying is that Crossfit improves output (work capacity) in the weightlifter seeking explosive movement in the snatch (short time) and the cyclist wanting to improve his 100 mile time (long time)
Cyclist vs. Weightlifter (different modal domains)?

In other words, no matter your fitness goals, CrossFit can help.

I'm just trying to get a handle on the language and make sure I understand in my own words. Thanks.

John West

Is it acceptable to do split jerks, or should I stick to a straight push jerk?

25/71.4Kg/M

50, 60, 65, 65, 65, 62.5, 62.5

#8 and #11
You can get someone to spot on this (either in front or from behind). Point of failure is likely to be when the bar's near the top of the head. Someone behind can be ready a little closer in on the bar and give you that extra push if needed. They should make way when you're doing the bent leg part though. If they can't help you control it all the way up, they should help slow it on the way down to the chest. Alternatively if they're in front they can take the full load. Sorry, I can't explain myself well. Just woke up.

John,

No.

What I'm saying (said) is that "CrossFit will increase work capacity across broad time and modal domains."

Both of your examples would be increasing work capacity within a very narrow modal AND time domain.

In the case of the weightlifter, were he elite, he'd very likely find that his work capacity on the short end and within his narrow modal specialty would be reduced while substantially raised everywhere else. Similarly, the cyclist, were he elite, may find his work capacity, within his narrow modal and time domain, reduced, and again, increased everywhere else.

The fitness we develop is broad, general, and inclusive. The cyclist and the weightlifter, to the extent that they are competitive and wholly and specifically committed to their sports have opted out of the fitness we're pursuing.

Both the elite cyclist and the elite weightlifter could adversely affect their sport performance by becoming fitter.

Two 4 minute 53# single arm jerk sets, one jerk every 15 seconds. 8L/8R. Hand switch at 2 minute mark. Focus on moving the bell straight up with correct hand position. Right arm strong, left arm near it's limit. "Resting" in the rack sure isn't much of a rest!

5 minute break between timed jerk sets, 5 minute break before WOD.

WOD: 7x3 105# Push Press. Shoulders fatigued after the kettlebell jerks.

#22 MikeW,
No. Spotting a jerk is not a good idea. Dangerous even. Much safer to dump the weight. When I get to heavy PJ I usually do them is a rack, with the safety set a little lower than the dip of the push. That way the failure is not so catastrophic. Just keep your hands out of the way so they don't get crushed by the bar on the rack.

I don't think spotting any of the quick lifts is smart. Smarter to learn how to bail properly.

BW 190

155 x 2
165 x 3
175 x 2

Just did the CFWU (without O/H Squats) this morning. Fighting a bad left knee. It's a pretty good workout by itself, though!

3 rounds of:

Samson Stretch
Knee-to-elbow x 10
Good mornings with bar x 10
Pullups x 10 (dead-hang, sets 2 and 3 broken)
Dips x 15

A little less than 20 minutes.

14 Minutes for the faster, 17 minutes for the slower. Good day to you, Helen. Today was not your day.

26yo m 155bwt

did clean and jerk instead (push press not split jerk)

6 sets of 3 at 175lbs

As rx'd.
65
95
115
135
155
155
155

Started off low to get my form down. I should have done an extra set or two.

CPT Eddie:

Learn to "cushion" the weight when you drop it on your chest/shoulders.

As you lower the weight -- still controlling it -- bend your knees, and depending on your preference, stand on your toes. When the bar hits your shoulders, intentionally bend your knees more than you think you have to (and let your heels come down) until you're in a quarter-squat position.

This is easier to do behind-the-neck. (You can easily the bar BTN after a push jerk). But you can do it in front, too. BTN, let the bar land on your traps, but just before it gets there, bend your knees. When the bar touches your traps, continue to bend the knees.

Practice with an empty bar during your warm-up. The serious o-lifters I know cushion the bar on the way down every time, whether or not they need to. Guys who can easily jerk bodyweight + cushion an empty bar with their knees. I'm still lifting about 20 lbs lighter in a gym without bumpers than I am with bumpers, but I never drop a weight from overhead.

See what Dimas is doing on almost all the overhead lifts (e.g. 1:55 into the vid):

http://www.youtube.com/watch?v=xVB_rQFSsEg

90*3
110*3
130*3
140*1-failed on 2
130*3
135*3
135*1-failed on 2

24/M/170lb/69"

As rx'd
70-85-95-115-125-130-135

Also: 50 burpees w/pull ups, 50 push ups and one mile run in 6:06

When is the swimsuit calender coming out with all the crossfit ladies on it?

BW: 170
135/155/155/165/175/185/195

41yom/210#

warm-up bar and 95#

115, 125, 135, 155 (one rep then fail), 145 (one rep then fail), 135, 135

age 41
bwt 210#
as rx'd after 3 rnds of CFWU.
3 x
95
135
140
145
155
160
165
170

M/38/190

CFWU x 3 subbing 10 push-jerks with empty bar for OHS.

135 x 3
155 x 3
165 x 3
175 x 2 (failed on third rep)
175 x 2 (ditto - failed to drop fully under the bar)
155 x 3
135 x 3 (practiced split jerk on last set)

More better faster

45/65/75/85/95/105/110

My form looks like a push press.

Male, 20 years old, 183 lbs.

As Rx'd: 132, 154, 176, 198, 220, 242, 264lbs.

888888888888888888888

135/135/155/155/155/135/135

still getting used to my new gym/area. Where is my broomstick? 45#-OVHSs for a warm-up is a little rude at 5am. Where are the rowers, the collars and real pull up bars (not the after-thought weld-ons to the cable-machine-thingies)?

#34- Hogg: nice work on that 195

bw 198

115
120
125
130
135
140
145

Coach,

You said "Both the elite cyclist and the elite weightlifter could adversely affect their sport performance by becoming fitter."

Doesn't that contradict what you said on a video posted a few days ago regarding Skiiers improving thier performance by learning to do pullups, and the example you gave in today's video of a cyclist learning to deadlift who could push a larger gear on a hill as a result of diversifying his training?

I thought the point you were making on about the skiiers was that once you're at an elite level in a sport, small gains in performance take a lot of sport specific training, so that taking the CF approach of broad, inclusive fitness often produced an unexpected increase in performance with relatively little effort.

Or have I got confused?

BTW Coach, thanks for CF.

26/6'6"/200 lb
CFWUx3

Recovering from a hamstring injury, so modified the workout to 3 sets of 7. Also made up the Front Squats I missed by doing 3 sets of 10 at the same weight as the Push Jerks.

All weights in kg
Warm-up (sets of 5): 25-35-45
Mod WOD: 55-65-70

Doing this WOD tomorrow, just wanted to say: Enlarge Image --> Right Click --> Save Image as Desktop Background. ;)

HELP!!! I weigh between 105 and 110, my total is 410. Anyone know what weight I should start at on these? Thanks in advance!

Hi everyone, unfortunately I cant do Olympic lifts at my gym as they would need to raise the ceiling a couple of feet to allow it. so instead I tried a sort of CFT with the following results;
Squat = 188#
Deadlift = 243# (PB so very pleased)
Chest press = 264# Had to use the chest press machine as the smith was in use and I dont have a training partner to spot me, push press is out due to the obvious low ceiling limitations. I did 3 sets of 5 reps to attempt to get close to a decent excercise though.
Fairly pleased with the results but if anyone knows of an alternatve to the push jerk for a low ceiling environment that would be really helpful.
cheers
Pete

Would it matter if i did the Push Jerk from behind the head instead of up front?

CFWUx3

Push Jerk - all cleaned from the ground (in kg)
35-37-39-41-43-45(missed-got it-missed)-45(got all three!)

Did front 5x5 squats from the other day directly after (without putting the bar down)
35-37-39-41-43 kg

36yom 150lbs
CFWUx3
Warmup bar 10 reps
3 -115lbs
3 -125lbs
3 -135lbs
3 -145lbs 1fail 2ugly 3fail
3 -145lbs 1ugly 2ugly 3fail

Not aggresive enough, was affraid to drop weight

289.5# (damn cruise food)/43yom

PJ 7x3: 135/185/205/215/225/225/225

then Row 5x500m/60" recovery (1:47.8 avg/500m)

I'd like to hear Coach's response to #42 (Brian) I know the answer but I know he can respond a million times better than I could.

M/45/175
115
135
155
155
155
155
155
Clarksville, TN

whats a good alternative to doing push jerks?

not able to do push jerk at my gym.

bw 175

135x3
155x3x4
165x3x2

145lbs/30yoa

Push Jerk x 3,3,3,3,3,3,3

95x3
105x3
115x3
125x3
135x3
145x3
155x3

"increased work capacity across broad time and modal domains - this is what is happening with crossfitters"

# 19 John - how about a more empirical explanation, as in:

3:30 improvement in "Michael" in 2 months
0 to 185# front squat in 8 months
0 to 7 consecutive pull-ups in 8 months
30 second improvement in 1/4 mile time in 4 months
0 double unders to 19 consecutive in 8 months
1:20 improvement in "Fran" in 2 months
and, never having performed a handstand to a 30 second hold

Oh yeah - alomost forget - not getting winded by shoveling 24 inches of snow after just 6 weeks of Crossfit!

Coach's words ring true for me, thanks Coach!

35/m/180
CFWU
WOD as Rx'd
95lbs x 3
115lbs x 3
135lbs x 3
145lbs x 3
150lbs x 3
155lbs x 3
160lbs x 2 Failed the third.

Next time push for closer too 180.

27yo, 5'11", 170lbs

Each set cleaned from the floor.

135
145
145
155
155
165
175 (broken after 2nd rep)

Coach,

Thanks for your response and clarification.
I like to have the theory straight for my own benefit and for those opportunities in my local YMCA (one squat rack, 68 elepticals and stairmasters) when somebody comes up to me and says "hey, what kind of workout are you doing?"

#56
I, too, have seen similar gains in fitness across the board in workout times, poundage moved and professional performance (firefighter, Houston Fire Department.)
I have several friends that are elite level triathletes, and have talked to them about CrossFit and have wondered how our brand of fitness would affect their performance. They walk a fine line between a training regimen that puts them in the top twenty and looking for something (drug free, of course), possibly adding CrossFit in the off season strength phase, that will put them on the podium.

I'll have to take your word on the snow shoveling, if you add up all the snow that has ever fallen on Houston, i'm not sure it would add up to 6".

Good Luck and thanks for the feedback.

John West

2 of us here, mostly trying to get the form down and get back into crossfit shape.

23/6'2"/170
27/6'2"/195

3*95
4*115

#12....don't see where anyone answered your q:

I would say rest fully between sets on this. I didn't keep track but I think I rested about 3 min between sets. FYI...what seems to work well for me (not having bumper plates) is to perform all sets from behind the neck, exactly in the manner as described in comment #31. Just be careful to catch the weight smoothly on your traps.

40/m/182

3x
155
155
155
155
160
175
175

35 YOM 175

95, 135, 155, 165, 185(2), 165, 135

BRIAN - The distinction that I think you may be confusing is between the specialist and the generalist. Crossfit is by definition broad general and inclusive in its approach to fitness. Cyclists have a high work capacity in the oxidative state and therefore they tend to have very little muscle mass and have little work capacity in the phosphogenic or glycolytic pathways. Olympic lifters conversely have very highly specialized capability to produce power in the phosphogenic system.

Don't confuse the coach's statement that deadlifting increases a cyclists ability to climb hills with the conclusion that Crossfit will make you a great cyclist. That was an example of an observed output from a training stimulus introduced in the 'black box' example that tended to increase cyclists work capacity while hill climbing.

Delaney

135
145
145
155
165
165
175

#34

I don't know about your crossfit ladies in swimsuits idea but I've been pushing for a "Men of Crossfit Calendar".

I made one with my NYC men on the Black Box NYCs myspace page just for fun :)

K-
WU 7 x 35lb
65-75-85-95-105F x3-105F x1, 95 x2 (wrist pain)-95

J-
WU 7 x2 @ 65lb
135-135-145-155-165-165-175

N-
WU 7 x 35lb
65-65-75F-70-65-65-75

L-
45-45-55-55-65F-60-60

Kate

115x5
135x3

155x3
165x3 2 fault, step back, late lockout
165x3 1 fault, late lockout
165x3 all clean
175x3
185x3
195x2 2 faults, late lockout, step back
195x3 last rep was late lockout

30/m/190

115
135
140
145
155
160
165

Need to work on my hang clean--probably could have gone heavier if I could have cleaned it.

Helen this morning - 13:05 (ho hum)

Will try and get home early enough to do the push/jerk tonight so I am caught up.

95x3
115x3
125x3
135x3
145x3
145x3
145x3

31/m/215

all kgs:
80, 85, 90, 95, 95
quit after 5 sets. wrist pain like a mofo.

does anyone have any experience with having pretty intense wrist pain on the top of the wrist in the rack position with heavy weights, and then figured out how to fix it?
sux to be limited in loads by joint pain, man.

"that's a bummer...that's a bummer, man."

I'm just gonna throw out a question here... is it possible that some people simply cannot have six packs? I'm 6' 160lbs 8.5% body fat, my core is definately strong, and I still can't get decent definition. If anyone's got any ideas please email me!!

m/80kg/24

60, 65, 70, 75, 80, 85, 90kg(failed 3rd rep, put bar down tried and failed again)

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

"Helen"
Scaled DB to 35#
15:16

Finished w/ today's WOD:
95 X 3
105 X 3
115 X 3
125 X 3
135 X 3
135 X 3
145 X 2

A bit under-the-weather with a sore throat, but felt good overall w/lifting.

Thanks for the workout coach.

155 x 1 x 5

5k run ~20min
3*45
3*95
3*95
3*115
3*115
3*115
3*115

50/195

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

#43 Brian:

This has also confused me. Can anyone shed any further light on the possible contradiction #43 has brough up?

I am lousy at anything that puts weight over my head. I think it's a confidence issue more than just a strength issue.

65x3
75x3
85x3 pushed to lock out, so not great form
80x3 still not bending my knees enough to receive the bar
75x3
75x3
75x3

Finished off with some snatch practice

28yom/6'4"/215#

135,155F,145,150,155,160,165 Apparently a weekend of beer and brownies doesn't lend itself to titanic strength. And I managed to hit my self in the face with the bar on the first rep, which wasn't ideal.

25 m 160#

Helen 11:04

Push jerk (started slow to work on technic)
45, 95, 145, 145, 150, 155, 160(failed on 3)

today I did the psh-jerks first:
3x 60-60-70-70-80-80-80 kg
then, after a 5 min break, Helen in 11:30. YES
Another of the list.
have fun, Johan

coach, as I understand it, the weightlifer would be fitter if he did some cyling and the cyclist would be fitter if he did some weightlifting.
Broaden your training horizon, so to speak.
Add in some gymnastics for both, add a random factor and (that looks familiar :)) viva crossfit.

Did GI Jane today

185/47 yr old

17:10

Greg's time is unreal. It's decieving because he doesn't appear to be rushing.

Johan #78,
Not to speak for coach, but I think his point was that at the elite level increased fitness, by our can lead to decreased sport-specific performance.

Johan #78,
Not to speak for coach, but I think his point was that at the elite level increased fitness, by our definition, can lead to decreased sport-specific performance.

as rx'd

115
130
135
140
145
150
155

10 short sprints, 50 situps, both w my 30 lb daughter on me

21 yo - M - 1.73m - 165lbs

Each set started from rack at chest height.

100
122
138.8
138.8
138.8
144.4 (didn't tought I could geth higher
then 138.8 but it went perfect.)
166 (failed)
155.5 (broken after 2nd rep)

finished with 5x155

I started from rack because I can not clean this weight.

My goal is to do jerks from the floor, but since I do not have the strentgh to clean this weight And I wanted to get the most out of my jerks to build up strentgh I started from the rack.

By the way..I am still waiting for Linda..She must be a killer WOD.

Have a good one!!

28/m/220

115
135
140
145
155
160
165

2.5 months post shoulder surgery. CF is bringing me back faster than anticipated! Thanks Coach.

#83 I mean finished witj 5 x 122.2

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

WU
.5 mi. walk on treadmill
WOD
65/85/95/115/115/105/105

#43 Brian, Not trying to speak for Coach, but I think you've gotten the two main points confused. In this video, one of the key points is that elite performance in a fringe activity (ie extremely long or extremely short duration sports) requires a limitation in broad, general fitness as we define it. In other words, there is no way that you can be an internationally competitive marathoner with a sub 3min Fran. And, in order for that marathoner to acquire greater capacity in the shorter durations, he will necessarily lose some performance at the long end.

The other video was more about chinks in the armor. Every athlete has limitations and weaknesses. Many strength and conditioning programs ignore the glaring weaknesses under the illusion that they have nothing to do with performance in their sport. Coach's contention is that improvements in the weakness do in fact benefit the sport. The skier gaining pullups is not just a gain in general performance; it's rehab.

29 yom 205#
as Rx'd
135
155
165
155
155
155
155

m/37/6ft/168

Still new to push jerk. Worked on form first without weight, then just the bar, then put on some weight:

95, 105, 115

CFWU x 3
45/50/55/60/65/70/70

Dropping the weight at my gym is out of the question...did my best to fail at 70#

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 170LBS

AS RXED ALL 7 SETS @ 135LBS, PROBABLY SHOULD HAVE DONE MORE.

9999999999999999999999999999999999999999999999999

Hi all,

I have been doing the wod for a few months now but haven't posted at all. I am really impressed with the great attitudes and comraderie I read on the posts. It's very uplifting and motivating.

I teach some boot camp classes in the albany area and introduced them to "Helen" last night and they loved it! I had 6 women and it was the hardest I have ever seen them work. They can't wait for more. I think they may meet "Cindy" next class!

Keep up the great work!

Jason

39/M/160#
135/155/185/205F/185 on out

85, 95, 105, 115, 125, 135, 145, 155, 155
done at gym w/o bumpers. Don't know if I could have gone higher, but suspect I could have got at least another 10 lbs if bailing was an option.

M/35/5'8"/160

135/135/135/155PR/155/155/135F

25/f/5'3"/149

Push Jerk (all weights in lbs)
75,85,85,85,75,75,75

I couldn't bail on the weight, and I had a sketchy spotter. So I didn't push it.

cfwu minus pull ups 3x12
post 20 kne 45 situps

push jerk 95,135,155,175,195 failed form not power, 155,145 working on form

also did one set of xfit san diego 95# power cleans combo with 3 overhead squats x10, 400m, 5rope climbs subbed pull ups missing from wu

32/132/F/6'8 Very new on CF,about a week , did all the wod last week!And i love it!i want to get certificate, but the question is ,that certificate alow u to teach? work for CF?or what?iam a PT,but i love CF! Do you guys think then just doing the wod, will help get a six pack? or i have to isolate that part? also i am in miami , not CF ,downhere.

26M
150

105, 115, 125, 125, 125, 125, 125
at 125 I would be losing control on the 3rd rep so I stuck with 125. Still an improvement.

Frafelipe: excellent advice and video. Thank you! If anyone feels like they're straining their lower back when bringing down the weight, check out
http://www.youtube.com/watch?v=xVB_rQFSsEg
at ~1:25, to see how he bends his knees. It really helped me out with that problem.

Also, it's an impressive video for anyone who's just got 5 minutes to spare.

Anyway,
23/m/175lbs

145
155
155
160
165
175 (miss, hit, miss)(new 1-rep max!)
165 (hit, hit, miss)

39 M 190
65/85/95x2/105x2/115
Have had nagging shoulder injury for years. CF seems to be the cure, if I increase slowly. Nearly no problems since I started CF. I love this stuff!
thankyou CF!

36 yof/5'3"/125#

45
64
85
89
99
111 (only 2 reps)
99

Not tired, just couldn't do more weight. Workin', workin' ...

Worked up to 145.

bw 170, up 10lbs from last month (i'm such a fat @$$)
135, 155, 175, 195, 205, 215
performed 2 power cleans prior to set of 3 power jerks.
shoulder messed up too; hopefully nothing more than a pinched nerve.

21yo, 6'6, 230lbs m

cfwu x3, 60kgx10 wu set

72.5x3
75x3
75x3
77.5x3
80x3
85x3
85x3

128lbs

95 x3
115 x 3 x 6

I noticed a lot of people are starting this workout with cleans. Is that a preference or part of the workout

5 rounds for time of
400 meter run
15 burpees (chest to deck with a jump)
Time: 20:32

push jerk
3x135
3x145
3x155
3x165
3x175
3x185
3x135

As Rx'd....

3 X 100
3 X 105
3 X 110
3 X 115
3 X 120
3 X 125
3 X 130

29/m/183

warmup:
using 12k KB (2)
10r of each repeated 3 times
front sq+press+rdl+knee-to-elbow

Push jerks (cleaning each from floor for each set)
135x3
155x3
165x2, reracked for 3
155x3x2
135x3x2

safety squat bar squats 115x50

33/m/5'9"/164

brand new to cf. this is my 5th w/o so far loving it. didn't realize how unconditioned i was. this power lifts aren't to bad though

cfwu x3

push jerk
95x3
115x3
135x3
155x3
165x3
165x1
155x3
155x3

36 yom, 175

115, 125, 135, 145, 155, 165, 155

Maybe need start higher next time, probably could have got my body weight earlier.

32/M/180

cfwux3

89x3 (10 kg bumper plates)
109x3
119x3
135x3
135x3 (stayed here b/c forearms burned from the proper grip)
145x3 (reverted to bad old baseball grip)
145x2 (back to nice, light front rack grip - bailed on 3rd rep)

My front rack grip transition is the limiting factor. I can push-press a very clean 155, so not equally that is a disappointment.

M/26/201

cfwux3

115
135
145
155
155
165
165

135
140
145
150
155
160
165 (hit, hit, miss)

still a PR!

cfwu x 2
kipping p/u's 5/3/2 and 3/3/3/2/2

45x3
65x3
75x3
75x3
75x3
75x3
89x2 failed on 3rd

cleaned from the ground

no equipment available here. inspired by Helen:

~350m run (near as I can figure with pedometer)
10x bo staff patterns (left and right)
20 knees to elbows (struggled to get full ROM)

17:25

Momentum is the key to self-development (at least, at this point in my life)

re: my comment #123: that was three rounds, by the way

For some reason I thought the rep scheme was 5,3,3,2,2,2,1,1,1,1,1 but I know what excuses are like...
So, 31 yom, 170#, 68 inches: in the above scheme.
95,115,135,145,155 (PR, but didn't lock out 2nd),135, then did 5 singles at 135 to finish.

80x3,85x3,90x3,92.5x2, 92.5x2, 92.5x2

still a new movement, need more practice

30 / M / 155 / CFT 695

95
135
185 x 2, almost droppped it
175
175
155
135

135
155
185
195
205
215
225 x 2

167,172,177,182,187,192 x 3,197 x 1

bwt-163

tire flipping/parallette work post

Worked up to 155x3. Not feeling it, need to get under the bar quicker.

No WOD yesterday due to insane day at work with arrival home at 9:30 pm.

Today:

CFWU x3 (10 reps)

Push jerk (probably much closer to push press):
25 x3
30 x3
35 x3
40 x3
45 x3 x3

First time doing this particular exercise--I definitely need someone to coach me with this. Think I did better at the lower weights. Hope I can get some experience with this at the cert in San Diego next month.

F/58/142

26/m/250

132, 152, 176, 176, 176, 152

'bout as heavy as i could go without my low back calling it a day

push jerk, 3x 115,125,135,140,140,140,115(x5). Didn't lock out right away on the 3 rep at 140. 140 is the most I've ever pushed over my head by any means, which makes today an offical "good day." Paying attention to form and technique helps! Thanks, Coach! BW:174 Y/A:58

200 lbs Male 31 y/o

135/3 155/3/ 175/3 195/2/1 205/1/1/1 215/1/1/1 225/ failed/ then a very poor 1. My upper back was popping in a wierd way on that one, could barely lock out my elbows.

I used the WOD as a warm up(bad idea.) Then did Fran.

Fran as Rx'd 13:49. It was hard ugly but got done. On a plus side I found my old Kipping Pull-ups ability.

A couple warm up sets after CFWU, then:

150X3X7

I might have been able to do a little more, but too new a move and I really didn't want to have to bail at my gym. This was pretty much where I should be right now anyway. I may have mis-counted, so I did an extra set.

34/5'4"/150

105
115
115
125
125
125
125

Only have 125lbs worth of weight, but it was toward the upper register of my ability anyway. Probably could have gone another 10-15 lbs.

172,177,182,186,191,196,201 (plus the 5+ sets before these!)

BW-195

This one hurt everything, especially my elbows, shoulders and wrists. I stopped wrapping my thumb around the bar around 177 and that helped with the pain, but I think I can go heavier if I could just deal with how much every rep hurts.

Pre-GFWU+KB
Post-Chiropractor...

33M / 187# / WOD #143 / CFT 825

CFWU

Push Jerk 3-3-3-3-3-3-3 reps

WU: 135
WOD: 185, 185, 195pr, 195, 205(1,f,f), 185(1), 135, 135

Bringing it down is the hard part. I can do singles much heavier, but the triples leave my chest looking like I was beat with a cane pole. Slight tweak in my low back catching the first 205. Next time shoot for 215 on third set. Amazing how fast this WOD zaps my energy.

Mark 47 157 lb bw
95, 105, 115, 125, 135, 145, 135

98/103/103/103/103/108/113

really need more practice with this especially landing with arm extension. Definitely should be more.

36/M/165
95#-105-115-125-130f2-120-120

95/115/135/145/145/155/165

Need to work on the Jerk. Too much arms.

1000 meter row @5:01

115X3x5
125X3X1
135X3X1
145X1X1(PR, had to know if I could do it.)

Form was pretty weak at first, which is why I didn't up my weight for the first five sets. After I got form down some, I felt a lot better. Did some sprints afterwards.

some body from miami???

#165lb body weight
CF newbie
basic CF warm up
45# barbell
50#
55#
60#
65#
70# shaky form
75# proper form regained

46 / 182

115-135-155-165(only got 2)-145-145-135(for 5)

Started with the weights off the floor thanks to a little help from my friends

as rxed
95
115
135
135
140 failed
95
95

M/ 44/ 6ft/ 185

barx3
135x3
145x3
155x3
165x3,3,3
155x3

Much like my running my jerk(ability) is "sub-optimal". I tried to keep my form good on these but still am very weak compared to my Push Press, which last time I worked it was 235.

In fact my strict standing press is 190, which is more than I can acceptably jerk for a single??? How is that for being a little odd?

bw 166 135X9 145X1

Day 2. as rx'd. 18/m/~200#

115x3
135x3
135x3
135x3
145x3
145x3
145x3

reading these posts is very humbling...no rolling on the floor today though!

What is with the six-pack questions? WHO CARES if you have six-pack abs as long as you can destroy anyone because of your fitness level!!!

Six-pack doesn't = fit. Calvin Klein models have them, they aren't fit.

CrossFit can help lead to a six-pack if you eat correctly in conjunction with CrossFit. Ab definition is made in the kitchen, not in the gym.

Off to push a jerk, I mean push jerk.

38M/176

3x 90
3x 90
3x 110
3x 110
3x 110
3x 135 (form suffering a bit)
3x 135 (better but not perfect, pressing a bit at the top)

46yom 165#
135x3
145x3
155x3
165x2 hit my chin on the way up
165x1
155x3
155x3

M 34/170

95, 105, 115, 125, 135, 145, 145

22yom/150#

95,115,125,135,140(PR),140,140

woo hoo, 2nd workout with my bro. Did burpees afterward (40) and this lady came over and asked where I learned that. Sent her to crossfit.com. Maybe I'll get another workout partner ;)

M 265 lbs
135x3x2, 155x3, 185x3x2, 205x3, 225x3
last rep of 225 was mostly a push press...could go higher but form during last set was not good enough.

Did clean and push jerk. 23/m/159 lbs.
Maxed 60 kilos plus 35 lbs. What is that approx 170 lbs?

I've looked in the google search and in the video listings, but haven't been able to find what the OHS stretch is. There's also apparently a "squat stretch".

I've been doing the Samson stretch and a set of light OHSquats as part of my warm-up. Am I missing something?

If there are such stretches, could someone please describe or link me to them.
Thanks.

38/F/5'10"/165

Some dynamic stretching and CFWU x 3 (practiced kipping pu's, rest on 45# assist)
Took too long on the warmups and ran out of time at the gym. So only did 3 sets. May go back now and try again. I know I can go heavier.
Bar set at chest level. Did all pj from back. Hit the back of my head the first two times lowering the bar down, but I got the knee-bend thing down.
75/85/95

Responses to previous posts:

#34, #65 - Allison: I'm totally with you on the CF men's calendar. Could you email me your MS page? I'd love to see it. I thought I was picky before about guys, but now all I want is a CF man!
#80 Sue Anne - nice job!
#146 lisa - welcome. It's always nice to see new girls on here.
#155 James - I'm now getting regular comments from people who've known me for a while about what I'm doing for workouts (I'm two months in). It's hard to just give a simple answer w/out launching into a whole speech about CF.

m/18yo/155

95/115/135/145/155(fail on 3)/135

trying to work on form after a "cindy-like" workout

m/43/225
x3:
95
135
155
175
185
205 (failed)
175

This WOD was a perfect selection--best part of my day.

#158 Buretto -

I don't know if this is what you're looking for, but this video on squatting included some good stretching exercises for squats. I've begun to incorporate some of them into my regular warmup.

http://youtube.com/watch?v=Rq8CWv8UPAI (safe)

17/m/165

125
135
140
145
150
155 did first, did second, failed last
155 failed on first, did second, failed last

115 135 145(F on the last one)145 145 150 135. Wasn't sure where to start, I think I could have gotten more, especially if I had a rack. Had to power clean weight up from floor at st. 5.

Patch: 25-30-35-40-45-50-45
John: 105-125-135 3rd fail-111-121

All I have is dumbbells. Can I attempt to safely and efficiently do this WOD with dumbbells with decent form??

If not can someone please provide a sub for it?

Thanks

All I have is dumbbells. Can I attempt to safely and efficiently do this WOD with dumbbells with decent form?

If not can someone please provide a sub for it?

Thanks

Executed this WoD at: 3 reps each x 95, 105, 115, 125, 125, 135 lbs. Following a 1-hour bike spinning class.
-Additional 4 sets of declise bench presses, 3 sets of KB push-ups and misc ab work.

24/F/170lbs

CFWU X 2

75-85-85-85-85-85-95lbs

PR for Push jerks only 75lbs so thats a little improvement

M/27/194

CFWU x 2

warm up with 95 x 7
135 x 3
155 x 3
155 x 3
165 x 2+F
165 x 2+F
155 x 3
135 x 5

I really thought I'd be putting up a lot more weight than that today. I have a lot of work to do.

95x6x2
135x3x4
95x5x1

My form is not so good. I think I could use some help with that.

Neil(50) & Ellie(52)

Neil push press jerks

Warm up sets
5 sh/press + 5 p/press + 5 pp/jerks X 40 kg
3 sh/press + 3 p/press + 3 pp/jerks X 50kg
3 p/press + 3 pp/jerks X 60kg

3 X 70kg
3 X 75kg
3 X 80kg
3 X 85kg
3 X 90kg all failed
3 X 90kg failed 1st, got 2nd, failed 3rd
5 X 80kg

Not getting low enough on the jerk phase.

Ellie Kettlebell technique practice.

Have a good one

Neilfit

28/M/183

Behind the neck:
65-75-95-105-95-95-95

Definitely need to work on form.

I'm interested in the men's CF calendar link too!

29yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Push Jerk 45lbs x 10, 65lbs x 5.

Push Jerk
95lbs x 3-3
105lbs x 3-3
115lbs x 3-3-3
3 minutes rest per set
foam roll after

23/M/175#

65,95,115,135,155,175,175

push jerk form definitely improving since the Santa Cruz cert. plenty of room for improvement but it's nice to know i'm on the right track.

26m/6'5"/215

1 mile run
CFWU x 2

3 x 45
3 x 65
3 x 95
3 x 115
3 x 135
1 x 135 (fail)
3 x 115
3 x 115

1 mile run

First time doing push-jerks.

CFWU
115, 155, 155, 165, 175, 175(2 then fail)
in NYC at buddy's GloboGym -- folks were staring. I love it. Might have to find CF NYC tomorrow.

31/m/215/6'5"

155x3
175x3
185x2
185x1
175x3
185x2
185x2

I was so determined to get up 185 3 times for at least one set but I failed at it 4 times. I didn't care so much because I felt like that failures actually worked me out better than getting it up. I am annoyed that I could not get 185 up 3 times though.

Warm-up: Yesterday's Helen

WOD-
3x7 Push Jerk
95
95
100
100
105
105
105

I'm sure "Helen" had some effect on this, however, Push Jerk needs work...

41/188/6'

CFWU X 3

135x3
185x3
205x3
225x2
230x1 PR for wt, to heavy for 3 reps.
205x3
205x3

41yom 178lbs
Did ok on this one. did a couple of sets with 65lbs 10 reps first to get the form down.

95lbs x 10
105 x 5
115 x 5
125 x 3
130 x 3
130 x 2
130 x 3

Definitely lacking explosiveness on those last 2 sets.

Post WOD:
Practice OHS: 3 Sets 85lbs (10 reps, 10, 12)
Box Jumps Scales (12",18", 24",30",12") 3 sets of 15 reps.

3 Sets of bar dips (25, 20, 15)
100 Push ups.

male / 20 / 160 /5'9''

cfwu x 2

115 x 3
135 x 3
145 x 3
155 x 2 (couldn't do a third)
145 x 3
155 x 3 (poor form on last rep)
145 x 3

23m/5'6''/155#

CFWU x 2

3 x 95
3 x 135
3 x 135
3 x 145
3 x 165
3 x 170
3 x 170

1 mile,
rest 5 min,
1 mile

i'm really new to CrossFit... I love it so far... one question: It seems like you'd have to do things like push-jerk, bench press, and hang cleans much more regularly than I see them on the WOD's to really increase your max on those lifts... yet I see people with personal bests all the time. any info/input from more experienced CFitters?

cfwux3rds 15reps of ohs,pushups,dips,situps,back ext and 5dhpu's

85/135/155/175/185/195/205

135x5 for form

M/22 bwt:148 cfwux3

115x3, 125x3, 135x3, 140x3, 145x3, 150x3, 155x1-F, 155x1-F.

95x3
95x3
105x3
115x3
125x3
135x3
95x3

36M/5'11"/165#

As Rx

80#x3
100#x3
130#x3
140#x3
140#x3 (shakey)
130#x3
130#x3

(x3) 95/115/125/130/135/145/155

As Rx'd:

115x3
125x3
125x3
125x3
125x3
125x3
135x3 (pr)

I felt the weight was fundamentally a non-issue, however my form and experience kept me from pushing the limits. Both my shoulders have suffered from injury in the past so it doesn't take much to reinjure to some extent. I need to work on getting lower and pushing my body under the bar quicker. I barely went into a quarter squat on these...

Age 29
BW 160

44/176

Well, I'm back, sort of. Spent 8 days in Switzerland on vacation with my family. Mike Gray, that is a beautiful country you live in. Other than a lot of walking, I hiked Piz Mezdi in St Moritz which had amazing views. I didn't see an unfit Swiss native the whole time I was there. I swear they live in their hiking boots!
Jet lag is killing me. Spent almost 24 hours travelling back due to delays, missed connections etc. I was a zombie yesterday and Helen was not going to happen. Slightly less zombish today.
Got:
3 at 132, 176, 181.5 and 187 and called it a night before I beaned myself in the head.

25/m/165 as rx'd
3x115
3x125
3x135
3x145
3x155
3x155
3x165

Is a person's max supposed to be close to a push press max? Anybody know? Thanks.

BWT:157
45,55,65,75,85,85,95

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

20kg
40kg
60kg
70kg
80kg
85kg
90kg
think ill start much heavier next time to preclude fatigue limiting max.

32/M/72"/164

Push jerks
115
135
155
165
165
175 x 2
175 x 1
Need to get under the bar faster and have stronger drive on my 2nd dip.
Post WOD some back squats and box jumps working up to 46.5" box jumps for reps. Thanks Bri!

M/33/5'9/173#/CFT=870
PJ=135.145x2.155x2.165.175.
Happy to have exceeded my BW.

Ben #193 Your PJ should exceed your PP since there's more hip and leg involved in the PJ and you're catching it in the squat. At least that's my understanding.

125x5
135x5
145x3
155(f)
155x3 (easy)
155(f)
135x3

(New lift--I'm just failing to commit on the press.)

bw: 188

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

push jerk 3-3-3-3-3-3-3

155,165,175,180,180(f),165,165

BW=155

95
115
135
145
155 (fail - got 2 not 3)
155 (same)
135 for confidence

Tariq

185
195
205
215
205
135
135

Shoulder felt real pinched after the 215 set. 205 wasn't low enough, so I dropped to 135 and worked on form. Of course, cruddy gym w/no bumper plates...

Second CF workout. Never did Push Jerks before and dropping the bar at my gym is out of the question...so I just went light and tried to get the form:

25x10
50x10
60x10

45 lb db single arm x 5 ea. arm

95x5
95x5
95x5
95x5

Driving cross country and moving out west to Rancho Cordova -- looking forward to Cross Fit training in Sacramento!

Pre: mobility + prehab

95x3; 135x3; 145x3; 155x3; 165x3; 185x3

Minimal pop and dip. Definitely worth practicing this one.

Push Jerk
135 X 3
145 X 3 X 6

Then
50 Double Unders
50 Sit Ups
30 Dips

male 16yo
185 6'1"

as rx'd: 135,145,145,155,160,165,145

workout from livelong crossfit.

w/u
6' elliptical
200 single unders
40 situps (slight ab strain, KTE too much yet)

Thrust-N-Pup
50 thrusters (20# med ball for set one, 12# for 2-4)
35 jumping pullups
4 rounds
20:46

Whenever I try this exercise I end up pinching something in my neck. My form must be off, but I'm not sure what it is. Any suggestions?

95-105-125-Stopped

male 27yo 155 5'9"

Day behind. "Helen" , details there. 12:56.

BW 205, 31 YO
135
155
155
175
175
185
205 X2 - FAILED ON 3RD

Burgener WU, practiced w/ bar only, decided to do these as split jerks. BW 127

85/90/95/100/105/110PR/100

Old PR was 100 for a single. Didn't try any more than 110 though.

M49/195#
Warmup: 5 minute C2 row 30sec easy/30sec hard watts: 200/200/275/350/400+ then CFWU

WOD: as rx'd -- wt in #s

95/115/135/145(1x..then fail)/115/115/135

Notes: Form was not good at higher weight.

Over 500 WOD posts yesterday...is that a first??!?

After Helen (or Helena as I've named if after my daughter), I did 135x3
145x3
155x3
165x3
175x3
185x3
195F - a not so graceful F either

Then used my body to dig a hole and plant a bush and haul some mud up our back hill; good fun! Nothing like a post hole digger to test your forearm fitness.

Taking a red-eye to Memphis; regretting that I'll likely miss tomorrow's WOD.

Paul

Just watched today's video. You know, Coach, I really like what I do for a living. I'm really good at it, and I get all kinds of good feedback, happy vibes, from the folks I work with. But I wonder what I would be doing now if I heard this type of talk when I was in school. Would I have chosen the same path or would I have been as intellectually jazzed then as a young student of the physical sciences as I am now, choosing a career path that paralleled yours from my side of the "fence"?

'Cause that's really good stuff, Coach. Always pushing, searching, testing, pressing forward. Never resting or satisfied.

That's good stuff...

CFWU 3x15/ 3x12

95# 4
100 5,6
115 7 Form was weak, more like push press

28/m/175

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

Knee pain.

145 was best

M/45/145

CFWU
PJ's x3 on 3 minutes rest
95lbs x 5WU
135lbs x 3WU

145-145-145-145-150-155-155

Overhead lifts are starting to feel good.

CFWUx2,45x5, 95x3, 115x2
135
135
145 - 2+f(chin strike)
145 - 2+f(no lockout)
145
145 - aborted first rep, too wobbly
135
135

m/23

135
145
185
195 X 2 failed on 3
185 X 2 failed on 3
185 X 3
185 X 2 failed on 3

Shoulder still hurts so I skipped today. Hoping for something not involving arms tomorrow :)

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

32-M-185

25 Pull-ups / 25 Dips
WOD
135 - 155 - 175 - 185(Failed during 2nd rep) - 175 - 180 - 155

20 Knee to Elbows (broken set)

My wrists felt like they took to worse abuse - that's the reason for the scale down for the last set. It helps to concentrate on keeping the bar directly over the forarms but feels less secure in trusting a more heavy amout of wieght with a false grip so close to the edge of my palms. I enjoyed the workout - I love doing knee to elbows, thier just fun.

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

Push Jerk as required

95
95
95
95
95
95
95

182 lbs. male
Working more on form this time out, just starting out with this kind of lifting and didn't want to kill myself. Will work on increased weight with time.

"Both the elite cyclist and the elite weightlifter could adversely affect their sport performance by becoming fitter."

WOW. This should be in the footer for CF fitness articles. It really hits home and summarizes fitness well.

Thanks Coach!

Scott
p.s. my first post on WOD

Nicole:45, 55, 65, 75, 85, 90, 95-failed on 2nd attempt

21/170/m/5'9

3x95
3x115
3x135
3x135
1x135(failed at 2)
3x115
3x115

1000m rowing

cool down with handstand practice

i need better form on these jerks

Hinky shoulder couldn't take the eccentric on the pp's, so did OHS.
3x65/75/85/95/100/100/100
In between: rope skips x 100

Warmup: sets of kipping pullups to sternum: 9, 6, 5, 10

M/29/218#

Did it after Helen. Felt rough.

135,
155,
165,
170,
170 (Failed on 3d rep),
155,
155

24/m/5'10" 222#
CFWU 3x14
BWUx3 (clean)

Push Jerk
60kgx3
70x3
75x3
75x3
80x3
85x3
90x3

5 muscle ups
50 pull ups
5 muscle ups
50 ring dips
5 muscle ups
50 knees to elbows
5 muscle ups
50 handstand push ups

I don't remember the time but around 30:00.

Then played on the rings for awhile.

40/m/210

Just back from vacation. I did Helen with a twist today.

400 meters, 60 lb dumbell snatches, (10L 10R sub for KB swings), 12 pull ups. I didn't have my 24 kg bell with me today and I hate doing dumbell swings.

13:58

37/M/6'3"/224

3 - 94
3 - 111
3 - 155
2 - 175 & a miss
3 - 175
2 - 175 & a miss
3 - 165 was a lot easier than I would have thought

worked up to 165 x 3 on last two sets. still a beginner at this exericse. i did some calves after. and ran to the gym and back.

CFWU- PJ as Rx'd 135,185,205,215,225,235x2,205x3

26 yom 6'2'' 155#

1000m row and 3x 10 pullups and 10 dips

105x3
110x3
115x3
125x12

First time doing push jerks in forever (at least 4 years).

WU (10 double unders/10 push ups/10 crunches/5 ring dips/5 deadlifts @ 135lbs) x 3

3 x 45lb
3 x 106lb
3 x 126lb
3 x 146lb
3 x 156lb
3 x 166lb
3 x 176lb

Was happy w/ today. I think I probably could have went up another 10 lbs, but wanted to make sure my form was good.

got some work to do but no spotter or rack so i had to clean it every set, which sucked.

21/m/160#

65
95
115
135
135 1 fail
135 2 fail
135 1 fail

finished with sitting army press
3 sets 10 reps x40#

45 y/o - 6' - 225#

CFWU x 3

135x7
185x3
185x3
205x1(f1+3)Poor form!
205x1(f1+3)Poor form!
185x3
185x3

Nice to see early post for tomorrow...Muscle-up and rowing practice tonight at the Fire Station.

Wayne.

BW 70kg
50kg 3
60kg 3
65kg 3
70kg 3
75kg 3,2F
70kg 2,F
65kg 3,3

Neil BW 170
100
110
115
122
122
122
Not dropping under the bar like I should, very ugly..needs work

5 Turkish Get up's 35lb Kb

James: Ate too much banana pudding at work today...didn't feel good.

Hi Wendy~
Looking forward to posting results with others and seeing improvements~

25/f/131#

breakfast: run 47 minutes = 6.1 miles

WOD:
push-jerk 7 x 3
85
95
100
105
110
115
115
and an extra 5 @ 95

post: set of max kipping pull-ups = 15 in a row. i heart crossfit ^_^

OOPPS! Did Push Press
115 warm-up
135 X 3
155 X 3
170 X 3
185 got 1, missed 2nd, did not even try 3rd.
180 got 1 and 2 not 3
170 X 3
170 X 3

M/32yo/171lb

CFWUx3 w 25lb or 40 lb assist on pull-ups (getting much better!)
35lb dumbells x 3
70-90-95-90-90-85(dumped the last rep)-85

44yom/220/6'1"

85x3
115x3
135x3
185x3
205x3
225x1
135x2

Starting back up after falling off the wagon...
Did 5x5 heavy squats yesterday so started back up with Fran (6:15)

Looking forward to the run tomorrow!

Oh yeah and I had to clean them to due to bodybuilder types useing the lone squat rack for rows!

45 yom 204

145,160,180,190, 195 failed on 3,170,170

Warm up:
135x3
155x3
175x3

185x3
195x3
195x3
205x3
195x3
195x3
185x3
2 min rest

Male/35yrs old/194lbs
I'm new to Crossfit and just getting started. I haven't done any Olympic style lifting since college and I'm still trying to figure out the difference between the Push Jerk, Push Press, Clean & Jerk, etc. from the video clips. Can someone enlighten me as to what the female in the demo videos is doing when her feet come off the ground and she stamps them back down as she is lifting the weight up? What is the purpose? Is that how it is supposed to be done?

1) 10 minute run @ 8.5mph on the treadmill (1.40 miles)
2) Some light shoulder rehab lifting (I am unsuccessfully trying to delay the inevitable shoulder surgery that I need.)
3) CFWU - a pretty decent workout unto itself.
4) Push jerks - started light to make sure I didn't hit someone with a flying vertebra or kneecap - 45/55/65/75/85/95/105

180lb/m/30yo

w/u on erg.

95x3
135x3
175x3
185x3
175x3
175x3
175x3
205x1, 185x2

Tough to keep wrists from really bothering me in the rack position. Fun workout though...good to exercise that first metabolic pathway (ATP/CP) without too much worry about the other pathways.
Good times.

Warm up for 11 minutes

115x3reps
125x3reps
135x3reps
125x3reps
130x3reps
135xreps
135xreps

43/m/166

150
160
165
170
170
175
180

same, form solid, tried both split and squat, split seems more stable, but I can do more reps with the squat.

M/50/165#

It's hard for an old dog to learn new tricks. The push jerk is one "skill set" that I really need to work on. I've done power cleans off and on for years, but no jerks or snatches, ever.

Warmed up with 30 min. cardio (15 min. each on treadmill and elliptical machine) + 2 rd. modified CFWU.

WOD: 65/75/85/95/105/115/115 #

I did the behind the head push jerk as demonstrated in the video page. My shoulders aren't terribly flexible, so lowering the bar back to the starting position was painful.

M/36/218 lbs

50/60/70/80/80/85/90

I know, I know. I'm working on it.

CFWU x 3

Push Jerk (BTN)
135 x 4
140 x 3

Some pain in lower legs after two rounds of Push Jerk...switch to Push Press

Push Press (BTN)
5 x 135 x 3

115/135/145/155/165/175(iffy)/155
post: extra pullups, situps, HSPU practice

No PJ's today, not too good for a disk issue.

Morning PT w/students: 5k w/cals

Grappling in the afternoon.

f/24/103

45-55-60-60-60-60

have issues with shaky landing, afraid to go higher, cannot drop weights at my gym... the day I can put 100lbs over my head will be a happy one, i take my hat off to you other ladies (thats a figurative hat)

also did FGB after as I missed it the other day, score 246

125, 125, 125, 125, 127, 127, 130

d - 29m/173

155,185,190,195,200,205,210

start heavier next time

j - 33f/124

worked technique due to shoulder

6'0"/167lbs.
as rx'd

115
125
130
135
140
140
140

22/m/176#

95-115-115-135 (felt like too much..)-115-125-135 (felt great)

I think the difference between my 135s was confidence to fling the bar over my head. Coming off of a shoulder surgery from over a year ago where the doc told me to avoid overhead lifts makes these sketchy for me, but I am gaining a lot of confidence in my overhead ability...THANK YOU COACH AND CROSSFIT

I think i just need more practice on olympic lifts and my numbers will shoot up..my kipping PUs have been getting much much better and i can go for about 10-12 unbroken on a good day!

bklyn

bw:110

65,70,75,80,86,90(2),90(f)

did very good , 65pd last with 75

bw: 170 age 35
i did 120 pounds i probably can go a lil bit heavier next time, thanks crossfit

love cf

28/f/154#

I'm new to this exercise, so I warmed up with tons of form practice. I wound up with a bunch of meh reps that got the job done, a couple of faults (the bar wasn't quite at the top when I landed and I had to keep pushing), and a few good reps in which I nailed the push power transfer and landed at decent depth.

55
65
65
70
75
65
65

20/m/170

3x95
3x115
3x135
3x155
3x175, failed last
3x165, failed first and last
1x165 failed
3x155

Ended with two attempts (failed then succeeded) at clean + jerking 175. New PR.

31/M/150
65,86,96,115,120,125,135*2

Post 1 arm snatch prac
30,40,50,55

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

As rx'd;

115
120
125
130
135
145
135

burgener w/u x2 + 20 seated bar presses, alt db snatches+ohs+zots presses

135x3
155x3
165x3
175x3
165x2+2m
165x3
165x2+1m
155x2+1m
135x3

55 y.o. 5'10 155

55, 65, 75, 85, 95, 95, 85

26m/182#

1)135x3
2)165x3
3)185x3
4)205 (f)
5)185x3
6)185(f)
7)135x3

You flat cannot do this honestly without rubber weights. I'm using metal plates in a commercial big box gym and I CANNOT risk failure. So my lifts suck and I don't push it to much. Ah well.

BW 163 age 38
45,95,115,125,135,145,155x1 barely,135

This is one movement that I know I need to work on the form, so I just used 75# and did more reps each set, really focussing on doing it cleanly.

Bwt: 133

135
155
165
175
175
175
175 (failed on first, got next 2)

42 m 210
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3 pr - more of push press w/ very sl jerk
still don't trust landings well with knees bent too far
5 knee to elbow
10 l sits
15 'middle rectus' sits
5 rounds

44/m/240#

185x3
205x3
205x3
205x0 fail - bad form
185x3
185x3
185x3
205x3

36/195
Colorado Springs

50/55/60/65/70/80/90kg (198lb)

37yom/185
CFWU x3
WOD
45x3
115x3
135x3
135x3
135x3
135x3
135x3
this was my first time, so...
my form blew

(x3) 45/65/65/70/80/80/80

165 x3
185 x3
185 x3
190 x3 a number of attempts here before I got it, but mechanics were off today, so backed down
175 x3
175 x3
175 x3

125X3,135X3,145X3,145X3,145X3,145X3,145X3, concentrated on form.

Warm up with:

row 500m (moderate)
Back extensions
double unders
HSPU

Then

Helen
3 rounds
run 400m
21 Kb swings 16kg (35#)
12 Pull ups

13:42

Down from 15:08 but still not where I want it to be.

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

33/200/M

135x3
155x3
165x3
185x3 bad form wobbly and shakey
170x3
170x3
170x3

Wrists took a beating.

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

135x3
185x3
225x3
245x1
245x1
255xF
255x1
265xF

Done. Well off PR, but not too bad.

M/135/17

3-3-3-3-3-3-3

85, 95, 115, 125(PR), 135(f), 115, 115(f)

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

mdmdmdmdmdmdmdmdmdmdmdmdmdmdmd
189/M/26
WU 95x3,115x3
135x3
155x3
175x3
175x3