Alright oly-lifting day!

been doing crossfit for a month now ... thought I was in shape before - had run a marathon. Yeah, right!

Look forward to the WODs .... keep up the amazing work of running the site.

Bring on the cleans!

Thank you for posting so early, I was worried about the WOD for tomorrow and if I'd be able to finish in time for the rest of my plans for the day. Thank you much!!!!!

Sweet cleans!!!!

My legs are going to love me even more.

Are there any Crossfitters/Crossfit gyms in the Tampa Bay area, I will be going on Leave there for one month and want to keep training.

Good luck to everyone on the cleans, impressive effort on the video.

wow nice video

I will do this until I die

of all the videos and testimonials on this site, nothing inpires me more than thatone. they rock!

very inspiring to see folks still gettin some well on in their lives!

Hopefully I will be that fit at 60.

Any crossfitters in the Tampa bay/Clearwater area? I will be on leave from Oct to Nov and do not want to ease up on the training.

That video was outstanding. Very inspiring.

Happy 60th B'day, Jim! You and Sally are both amazing! Keep up the awesome work.

Jimmy:

i have the same issue..as the weight increase i don't get a full squat. let's both keep working on depth. thank you for the video

That is an amazing video and even more amazing atheletes! I have to show that to my mother-in-law who keeps resisting learning the oly lifts.

BTW, taught my 60ish (she'd kill me if I put her real age) how to squat last night. She has rheumatoid arthritis and is legally blind. She hasn't done much in terms of exercise in years and I am now starting to work with her getting some ROM and movement. She loved doing the squat and surprisingly when she did it correctly, could get very deep, almost past 90!

Great to see you both on the main site, Sally and Jim. You two are both inspiring and wonderful folks. I feel priviledged to know you. Happy birthday, once again, Jimmy!

Note to everyone,
How perfectly "CrossFit" Sally and Jim weren't wearing Oly shoes. Life could have thrown them anything and they would have been "ready in their runners."

Amazing video! As I watched I'm thinking of the 60 year old people I know and realizing they wouldn't even attempt (let alone be able to accomplish) these movements. CF is such a fitness paradigm shift, to have people at any age doing this. Awesome!

wow... that video was about 10,000 times more impressive than yesterdays, or any other! awesome

That video made me smile. I was cheering for them on every lift. F'ing fantasic. Thanks for sharing more evidence that this stuff works. Videos of the Crossfit studs are motivational, but these videos help convince friends, family and the not so hardcore that these workouts can be scaled and beneficial to all folks.

MC

Wonderful video. Thank you, CrossFit, and Jimmy and Sally.

How come we haven't heard about the "Jim Baker Standard of Situps" in a while?

http://www.crossfit.com/mt-archive2/000200.html

Awesome video!
To both Jimmy and Sally- Strong work and very inspiring too. Thanks for sharing.

Kate

More inspiring than the best Jordan, Gatorade, Nike or Adidas commercial I've ever seen. I'm not shitting either...that was awesome!

AWESOME video!! You guys are great!

Thank god, I've been waiting for some oly shizzle.

Great video. When I have conversations with older people about working out and what I do, they always tell me how they did that kind of stuff when they were my age. I reply with "Well, why did you stop?"

I see too many older people letting themselves degenerating literally. When I see them walking around the block in the early morning hours, I think how they should be in the gym doing squats, pull ups and o-lifts. I know when I am 60 I will be.

I have stopped thinking about how old I will feel when I am 60 (I am 33), I am thinking how fit I will be and feel.

Wow great job, that video was so inspiring. I hope I'll be doing CF when I'm 60.

Another great video, congrats to both 60-year-olds on being so awesome!

Yeah Jimmy! You looked great in the video. I hope you had a good 60th.

Way to go Jim Happy 60th I hope my lifts look that good when I get to 60 (-:

Inspiring, to say the least. I am amazed when I see people breaking age barriers. Jimmy & Sally are definitely shattering some myths. Perhaps my favorite in that regard has to be Odd Haugen, he's 56 and he competes in the World's Strongest Man comp every year. Last year he made it to the final comp, which means he won enough events throughout the year to qualify....beating guys half his age in the heavy games. Again, great, great, great. Thanks Jimmy & Sally.

Is there a difference between a 'clean' and 'power clean'?

Grateful Dead on the Video for today. . . .

Awesome. Any other deadhead crossfitters out there??

wow.....thats all i can say for this video. they both have better form than anyone at my gym!!! totally inspiring! keep up the fantastic work!

Tomorrow's WOD 3-3-3-3-3, do we increase the weight in the next set of three or keep it at the same weight?

I think that was one of my fav vids to date. Nice to know that my so called impending "doom" of old age isn't around the corner after all!

Awesome awesome awesome job to both Jim and Sally. What a way to celebrate a b-day!

Jim and Sally you are inspiration to us all!

Can't wait to see what I can do...

#31

Whatever you can handle (max) in each set and still remain form, good luck!

Inspiring and aspirational

Thank you

Second day of Cross Fit. Warm-up was pretty intense as normal, but noticeably easier than yesterday. Started the powerclean, but couldn't get a good idea in my head of how it was meant to look/feel and was worried poor form would put my back out (the hook image is a broken link), so after the first set I switched to clean and press.

Weight is pretty risible, but, I'm still ramping up!

M/24/207
Clean and press instead of power-clean
20/30/30/40/40 kg
44/66/66/88/88 lb

Beautiful. Jim and Sally.

Jim and Sally;

Great work, way to go.

Jay

Happy Birthday Jim.

And what impeccable form on your attempts, Jim and Sally.

Very nice video.

48/M/170
45/95/105/110-1/105

Still struggling with my form.

Jim and Sally are a inspiration to us all!

These felt great, worked up the weight:

40kg-50kg-60kg-60kg-60kg so basically maxed out at 60kg/130lbs.

Heaviest I have ever done for cleans, CrossFit is unreal!! Finished off with 15 mins cross-trainer Low intensity to cool of the shoulders....

Congrads to Jim and Sally. You are both inspiring to the more experienced set. Keep up the good work!

25/M/175/5'9

CFWU 3x15

165/145/145/165/165

Knees to elbows 3x8

#29 Alex,
Another deadhead here. That was such a pleasant surprise to here the Dead in that video. It made me smile.

Chris

Jimmy and Sally you are truly inspiring. Astonishing work! I wonder what your friends think about what you do? Can they even relate? I have said for years "the number one thing the aging process does to us is slow us down. If we let it." Jimmy and Sally you were both a blur in the video.

Crossfit is awesome!!!

Jimmy and Sally! You two are absolutely awesome!

Looks like another weakness of mine. So I shouldn't get bored anytime soon...

33/m/188#s

set1: 95 #s, 3 lifts
set2: 115 #s, 3 lifts
set3: 135 #s, 3 lifts (barely)
set4: 135 #s (failed twice), 125#s (failed), 115 #s, 3 lifts
set5: 95 #s, 3 lifts

That is one inspiring video! Thanks for sharing Jim and Sally, awesome work!

alright, now thats impressive.

great work jimmy and sally!

Greetings from Stockholm, Sweden

set 1-3: 176 lbs
set 4-5: 187 lbs (struggled on the last set)

(Using metric weights. Converted them into lbs. Hence the odd numbers)

That's tbe best video crossfit has ever posted. While it's inspiring to see twenty-somethings performing at an elite level, watching Jimmy and Sally showing that much enthusiasm, youthfulness, and exuberance, it really drives the point home of why we are here.
People can do whatever they make up their minds to do! I salute all you older athletes. 60 is the new 40!

I've got some work to do to get my snatch and clean form looking as good as Sally's...

When I grow up, I want to be like Jimmy Baker. Happy Birthday!

No cleans for me - those can be a little hard on my hands. 2 mile run instead: 15:32

Inspiring work Sally and Jim!

Jim and Sally that is absolutely amazing! you both rock! Sally were you an athlete or did you just pick this up as a way to stay healthly? You are my inspiration!

Wow. Excellent video. Looks like Sally and Jim have found the fountain of youth.

Jim and Sally - Very inspiring video. You guys looked great. Fitness and a willingness to improve yourself knows no bounds. Keep it up!

Jim and Sally, I don't know why but I've tears in my eyes watching you two; what an outstanding performance. I loved it. The guts, the gumption, the work!

I'm showing this to my friends. Thanks very much and congratulations!

Paul

Absolutely AMAZING.

Every now and then I'll forward the day's video's to friends who are interested in CF or I'm trying to get interested. Yesterdays was one and today's definitely is.

Again, absolutely AMAZING Jim and Sally. I aspire do do those as well as you.

Jim and Sally are fantastic. Really like how Sally jumps. She really nails it. Gonna send this to my mom. Since it is clean day, I thought of this video I found a few days ago. Blows me away. Enjoy.
http://www.youtube.com/watch?v=xVB_rQFSsEg

Strong work Jim and Sally. Truly inspiring! Thank you.

bw: 189

As rx'd: Used kg bumpers and 10# plates, so weight numbers are odd.

132, 152, 172, 192, 220(1)(PR)

Jim & Sally, I hope I'm still going hard like you two at 60.
wod-157,162,167,172(1),172,176(1)
42 yom 177#, 6'1"
post tabata push ups lowest score-8 (22,18,12,10,9,8,8,8)

Any opinions on the buddy lee ropes for double unders? I have a speed rope but it has no bearings. Do they make a big difference? Thanks!

Burgener w/up, some CrossFit w/u, then wod;

big Paul; 135, 155, 165, 175, 185
litle Paul 155,165, 175, 165, 175(f)
Steve 95, 115, 125, 135, 135

21/m/160
95lbs all reps
I played around with the bar and 55lbs between sets, trying to get down the form.

Sarcopenia is the medical term that describes the losses associated with aging. This type of training coupled with higher protein intake and proper supplementation is the closest thing there is to an "cure". Been training most of my adult life, but really love crossfit at this stage. Although it's a little tough here at 5600 ft elevation.

55,199,9% bf.

44/175

155, 166, 177, 188, 193.

how wide of a grip is suggested for power cleans?

bw 70kg

cfwux1

50,55,55,60,60 kg

Sally, you R O C K! You too Jimmy!
I should go back to the gym and redo my workout after watching you too!
41yo/f/163#
jump rope 5min,
power clean
45# 5x
55# 5x
60# 5x
65# 3x
75# 3x
85# 3x
95# 3x
105 missed

m/29/161

No gym, so I substituted power cleaning a 50 lbs. box of books. My barbell 3RM is probably about 150 lbs.

8x3

Brendan at #70, the cleans (both squat and power) are preparation for presses and jerks. Use the same grip width you would use for an overhead press or jerk.

46 / 175

133-155(2)-155-160-166(2)

46 197

135, 155, 175, 185, 190(2)

Just started crossfit, was following a bodybuilding programme b4 this but am going to give this a go. really enjoying the training so far, finding the olympic lifts hard to master but ill get there and my backs still sore from all them pull ups lol. dont want to loose any strength on my bench press tho, can anyone tell me how to add these into my crossfit training for strength building????????and what rep range i shud train in

Michael...No need dude. Give this a month. If you want to be big and are eating for it...this will get you huge. Forget all you learned as a bodybuilder. Just do the prescribed workout.

27/M/210

WU- 3x 15 sit ups, samsons,10 squats, 10 pullups(30lb. assist),15 extensions. pulled something in my shoulder doing the pu's

Used 30 lbs for cleans just trying to get form correct.
Probabaly did 6 or 7 rounds of 3.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I'm 54 started CF a few months back and am making good gains.I was a weakling runner for many years, love the rush from conquering the metal.
Though I find the WOD that combine running (short and hard) with lifting to be the days I wink at pukie>

3 x 145,155,160,165(f),155,155. Finished w/ some hspu's and tgu's. ah, cheat night(food that is).

42yo/175#/m

as rx'd

warmup 45, 95, 135, 155

155x3 (2 min rest)
155x3
155x3 (3 min rest)
165x 3 (First attemp at 3rd rep was a fail)
165 x3

Then KB cross snatches for speed
1 pood x 10
1.5 pood x 10

Form still terrible!

#70

brendan - try thumbs length outside your hips

what's the difference between a clean and a power clean.

#83

kajan - the difference is where you receive the bar.

clean - caught in a full depth front squat

power clean - caught high, may not need more than a 1/4 squat

people should be able to clean more than they power clean - i.e., they get under and stand up with more weight than they can pull

BW=185
Age=27

135
145
165
175
175

Followed by a cheat meal...TJ's crunchy almond butter and TJ's organic strawberry jam on organic grain bread with a tall glass of my wife's tasty blueberry protein mix to wash it down. Boy was it good! Love Saturdays....

Bar warmup

88x3
110x3
132x3
154x3
176x2, failed third (didn't even try, wasn't happening)

Nice pulls but a technical flaw, need to solve

Matched squat clean PR.

well, pull high to a power clean position that is

thanks eVa

Power Clean
40kgx3
50kgx3
55kgx3
60kgx3
stopped after that, too severe DOMS from the other day.

Front Squats
40kgx3
50kgx3
60kgx3
65kgx3(3RM PR)
70kgx1(1RM PR)
65kgx3

36/M/64kg

85,95,99,104 x 3,109 x 1

post: 25 GHD sit up's, du practice

22M/6'/198lb

255,165,175,185,195

Raz 175#/M/35

135/155/175/195/205 failed on last rep.

Age 35
BW 145#

135
145
155
160 (1,1,f)
155 (1,1,f)

135, 135, 135, 145, 145

85-90-95-100(fail)-95

135-145-165(1-fail)-155(1-1-fail)-135.
Failures were generally mental not strength related.

Good day.

165-185-185-185-195

bw 170

135
155x3x3
165 (2+fail)

A day behind again. No worries though.
"fat Fran"-yesterday
19:14 - pull ups were slowing factor, only able to do like 2 at a time with dumbell between feet

today: 3 rounds for time of 50 double unders and 75 squats-17:38
first round was double unders, was taking so long that I subbed tuck jumps for last 2 rounds. Cant wait to get some oly lifting 2morrow. Have a good night.

CrossFit Rockwall's Saturday WOD:

Teams of 2, 3 rounds:
Ring dips, 2 min.
Sumo DL High Pull with 35# kettlebell, 2 min.
Sit-ups, 2 min.
Rest, 1 min.
Only one member working at a time, switching off as often as desired during the two minute period.

Scores were total reps for each round:
Ashley & Adam - 185/205/196=586
Mary & Dustin - 171/182/190=543
Mike & JJ - 218/221/214=653

M/34/5'9/170#/CFT=870

Inspired by Jimmy & Sally. Glad to be able to hear the coaching-picked up a few tips!

WOD
135.145.150.155.160.160.155
Will play around with some of the overhead strength stuff-granted at much lower weights-from the CFSD video the other day.

Good job getting 30#s above your BW, Raz #93.

Good Stuff Jim... It was a pleasure meeting you at the last cert in Santa Cruz. Will be back again soon.

I'm a day behind so I did yesterday's WOD.
As Rx'd 8:38.
I expected this one to be a bit more diffictuly. Perhaps Crossfit is producing as promised.

75.95.105.115.120x1(f)

Loved that video. Those two kids are awesome, and its' good to hear "the boys" playing on the soundtrack.

5min rope skipping + CFWUx3

WOD:

3 x 55Kg
3 x 65Kg
3 x 70Kg
3 x 72,5 Kg
1 x 75Kg

Finished it with 5x55Kg Power clean. Just for fun :P

5min rope skipping + CFWUx3

WOD:

3 x 55Kg
3 x 65Kg
3 x 70Kg
3 x 75Kg
1 x 77,5Kg (failed)

Gotta work on my form..

26 years old, 179#, Menergy

155, 165, 165, 165, 175 (PR)

I haven't done these heavy in a couple of months...my previous one rep max was 165 and then I was able to knock out three at 175#

add at #107

21 yo - m - BW 75kg - 1.73m

32/m/190/6'

185 x 3
205 x 3
225 x 3
235 x 1 (2 failed attempts. Bar was traveling too far forward)
235 x 0 (3 more failed attempts. I was too stubborn to drop down. I was also pulling too soon with my arms)

Mark BW 157 lbs
115, 125, 135, 145, 155, 160(f)

#245 Max. That's my jerk max too.

29yoM 6'4, 230lbs

SWATSWATSWATSWATSWATSWATSWATSWATSWATSWATSWATSWAT

Back to the mechanics;

115
125
135
145
165

RPDRPDRPDRPDRPDRPDRPDRPDRPDRPDRPDRPDRPDRPDRPDRPD

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Power clean 45lbs x 10, 65lbs x 5

Power Clean
75lbs x 3
95lbs x 3
115lbs x 3
120lbs x 3-3
3 minutes rest per set
Foam roll after

19/m/165#/5'9

135
145
155
165
185

1.25 mile run

Hey there, Jim and Sally, you're both looking real good on those lifts. Your form, concentration, and determination to make those lifts are exemplary.

m/6'/185
specific wu

wod:
power clean x3: 155, 155, 155, 165, 165
2 minutes recharge btwn sets

post wod:
bench press @185: 20 + 10 + 8 + 7 =45 reps
dead lift @185: 30 + 15 =45 reps

CFWUx2
BWU
45x8(HPC), 95x5
135,145,155,165f,155(1+f),145

Jimmy and Sally - That video inspired me more than anything I've seen in a long time. I hope I can be like you when I get there. Very impressive! Thanks for sharing your birthday with us Jimmy. Happy Birthday.

38/m/175/67"

Caught up 20071914 cfwo with 1 hour rest

95
115
135
155
155

24/f/5'6"/151

63/78/93/103/113x1

back feeling better, increasing weight...
125,130,135,145,155

M/26/207 (after week off for work, ate really bad)

CFWU

135
145
185
185
205 (failed second and third)

130, 140, 150, 150 150.
I felt like my form was going down hill so I kept the weight the same and worked on keeping the arms straight and close to the body. I'm not sure how unsuccessful I was.

Finished up with 7 TGU's (each side) @ 54 lbs, and then 30 ring dips in 2:00.

Didn't do todays WOD. It was my ME Deadlift day (Been following coach ruts BB) and I hit a pr of 345, maybe could of got 350 but after 345 I got greedy and went for 355 and missed. Then I get home and my rings have arrived, so I had to go play with them. Dips had never been difficult for me (maybe when I weighed 260) but dips on rings, a totally different monster. I can wait to add the muscle up in the next couple months. Hope everyone is enjoying their Saturday.

500m row and 400m walk @ 12% then CFWUx3

135x3 (warm um)

185, 185, 185, 205, 185

have a great weekend everyone!

26yo male/180lbs

45/95lb warmup
135
135
135
155
135

dropped weight to work on form for the last set.

26yo male/180lbs

45/95lb warmup
135
135
135
155
135

dropped weight to work on form for the last set.

51 yom/209
CFWU x 2 + pushups
65, 85, 105, 125, 145
In retrospect I should have started heavier and tried for a higher final lift but I didn't so I'll just have to do it next time.
Finished with 18 minutes on treadmill intervals 2 minutes fast walk at 2% incline then 1 minute fast walk at at highest incline (15%), then 1 minute run at 15% then 2 minutes fast walk at 15%. Repeat and repeat again.

177,183,186,191,196,201(f)

Felt alright, didn't seem to have enough 'pop' in the hips at the higher weights. Used TS's digital cam to break down my form between sets and it looked good although I may be pulling late of all things. 3 RM for power cleans kicked my but, I had to lay down between sets.

Post-1 mile run in 6:08.60, quads super tight from yesterday's fiasco.

Cheat night tonight, rest day tomorrow. YEAH!

Sorry this is off topic, but can anyone explain a stiff legged clean or a stiff legged snatch to me please?

N-
WU- run 1.1 mile- 14:31 (more walking than normal and dogs weren't behaving)
WOD-
55-65-65-75 (F on #3)-75F-65 (F on #2 & #3)- 65
First reps were great, then she lost her form and had trouble regaining the feeling. Strength not an issue, it's technique.

Post- Pull up fun, did different pullups and hangs. She almost had a pullup from a dead hang, stopped at her nose on the bar. That has been a goal of hers since kindergarten.

K-
WU- Squats, situps, BE x 20 each
WOD-
75-85-85-85 (F on #2 & #3)-75-75
On second set w/ 85 lb's too slow on the pull, same with 3rd set. Strength not an issue, it's technique. Glad to have this WO today.

Post- OHS 55lbs x 10 reps.
Form finally felt on it with weight, now I feel as though I can increase.
I did Pull ups fun too, L-sits, tuck sits.
Then piggy back carried N (145lbs) 100 feet up hill in the back yard.

Kate

95/115/135/145/150

143/148/153/158/163/168(2)/168(2)
pretty happy. Started to not trust the hip/leg strength near the end and started pulling early with the arms.
post: 50 wallballs 20# = 2:27, tabata push ups low rep 8

24m/6'6"/240#

225x3
235x3
245x3
255x3
265x3
295x1

All cleans are full butt to heel squat cleans.

28 yom 220#
little lighter than usual, working on form
135/135/155/165/175

Biked 7 miles to gym, CFWU x 1

37m/175# doing CF for 2 weeks...

95 x 3
105 x 3
115 x 3
135 x 3
145 x 1 (2 fail)

Biked 5 miles / Run 2 miles

19 yom 178#

first time doing movement

125x3
130x3
130x3
125x3
120x3

These were so ugly...but I'm feeling quite whipped after this cycle. I'm ready for the day off....TIME TO EAT!

155,175,185,195(2),195(PR)

M/22/148 cfwux2

135x3
155x3
140x3
145x3
155x3

22/m/175#/70 in

65x3
95x3
115x3
135x3
155x3 (form started slipping)
175x0 (Failed)
155x1
135x1

with a whole bunch of cleans with a plate to practice form...prob my best form outing on cleans ever, so im expecting my power cleans weight to shoot through the roof soon!

bklyn

M/31/189#
155,185,195,195,205 as rx'd.
Been to long...

36M/5'10"/165#

As Rx: 80-130-150-170-180.

First time doing power clean.

43/6'1"/193

power cleans 175, 185, 205, 205x2, 195

then because i had nothing better to do on a saturday afternoon:
deadlifts 275x3, 315x3, 335x2, 365, 375
bench press 185x3, 205x3, 225x3, 225x3, 235x2

looking forward to the rest day.

did elizabeth instead...skipped it last time...100 lbs clean, 63, 45, & 27 bench dips. time: 13:19

30/m/190

135 x 3
155 x 3
175 x 3
185 x 3
190 x 3

Chris, if I had this to do again I'd start higher than 135. Something to consider as I know you are off to the gym. Oh yea, "Die MF Die" helps too!

tony b that is the best video yet.

Power Clean

135-155-165-170-185(f)x3

First time with power cleans. Form needs work.

cfwu x 3

95-105-115-115-120(f3)

post: asked a bunch of newbie questions (and practiced) w/MLane... Thanks for the help!

RIP Colin Mcrae :(

24/m/6'5"/180

155
175
185(coulnt get it done)
165
175
165

need to work on these as well as every other clean excercise. by far my weakest area

33/M/175

135
155
165
175
185-missed 2nd, got 3rd

Inspired by vid, 135 snatch to end things

Got a FGB struggle on at Petranek Fitness in Santa Monica. Awesome. 315.

M/25/208#

1000m row to warm up

135x3 warm up
185x3 warm up
205x3
225x3 (5 attempts)
230x3 (4 attempts)
235x3 (4 attempts)
240x3 (4 attempts)

Felt comfortable with the pull phase but have trouble with flexibility in my wrists/arms in the catching phase. Does anyone have any suggestions or stretching exercises to help with my wrist/arm flexibility

cramping and sore beyond normal for crossfit
yesterday's ring work tore me up Rings are tougher than they look omg. trying this one manana, and more time on rings

PC- 95/3 115/3 135/3 185/3 205/3 225/3

Right after did Michael- 21:15 PR!

Go Huskers

95,115,135,155,175 1,f,2, 185 f,1,1. 15 min ellip wu 17/17.

crazy glue, 1 day off and 1 day of gloves enabled me to lift bare-handed today despite ripped calluses.

25/m/170lbs

135 X 3
155 X 3
185 X 3
205 X 2 (failed 3rd)
205 X 2 (failed 1st, then did two more)
185 X 3

155/165/185/195/205

42yom / 146

2 work outs today
1st in the park with some other CFers
Set up on a 100m soccer field rings on one goal and a 54# kettlebell in the middle of the field.
Start with 50 pushups
Middle section:
- 10 ring dips
- Run to Kettlebell and perform 5 one handed full squat clean and Press
- Run to other goal post and perform 10 pullups
- Run to back to the Kettlebell and perform 5 other handed full squat clean and Press
- Run back to starting goal and repeat 5 times
End with 50 Situps
Nice workout – 24:24

Then the WOD
145, 155, 165, 175(Failed last rep lost grip on pull did not use hook grip, big crash), 145 (hook Grip)

Post: Additional Clean practice with hook grip (should have always been using this grip), then GHD Situps, TGUs, Floor Wipers, GHD Bench Press, and L-Pulls

Just wanted to reiterate that today’s video was one of the most inspiring I have seen posted. Happy Birthday Jimmy and both of you keep up the great work.

5K, TM, 29:14
Slowly, ever so slowly, creeping up on sub-29.

26/F/115

Power Clean

75x3
80x3
80x3
80x3
85 x3

26 yom" 6'2" 155#

CFWU x 3

95-105-115-125-125

Gotta work on form but 100% improvement from last power clean WOD. I can't state the priceless value for the videos. My oly experience was nill before Crossfit. Now I can say I kinda get the hang of it.

Nice job Jimmy & Sally.

Oh, and I see the pitbull in the background. She better not be there when I come to visit this fall or the fur's going to fly.

Athena
CrossFit Mascot

Spent about a half an hour really working on our form. 95,95,115,115,115 Even though it was light, I still see alot of improvement to be had in my form.

M/38/6'/195

as rx'd @ 135lbs

After warming up I did

Power Cleans as Rx'd
155 x 3
165 x 3
175 x 3
185 x 3
185 x 2 F3rd
185 x 1
195 x 1
200 x 1 PR!!!

Great video and effort, Happy b-day Jimmy!
crossfit warmup
95-3
115-3
135-3
155-3
165-f-f 160-f, 155-f, 135-1
Great workout, hands were a little tend, nothing a little chalk couldnt fix though.
The blessed month of Ramadan started yesterday,
Ramadan + Crossfit = a great workout physically and mentally. Urrahh!

25/f/5'2/128#

breakfast: Nike Run Hit Remix 5miler = sub 40 (didn't look to see wut my time wuz. will hafta wait till results are posted online)

then to the gym....
mile run, cfwu x 2, warm-up cleans, power cleans, then;
WOD:
Power Clean 5x3
85 - 95 - 100 - 105 - 110 - 115 (kinda slow on the 2nd n 3rd rep)

post: a few full squat cleans @ 95#, turkish get-u practice, L-sit practice, more pull-ups, some ghd sit-ups

Power clean 3-3-3-3-3 reps
115x3
135x3
145x3
155x2
165x Fail
135x3

Deadlift 135x21
Thrusters 80x21 (Two slight pauses did not put the bar on the ground)

56/M/185 Happy birthday Jimmy Baker.. great work Jim and Sally, very inspiring. It just goes to show that in order to keep doing it, you have to keep doing it...

22/m/5'9"/175#

Subbed 5K to run in the AIDS 5K Run/Walk Fundraiser in Chicago through Grant Park.

Time 22:00 flat. New PR. Sweeeet.

GO BEARS!

"warm up" 2 hrs of football

As rx'ed:
135 x 3
145 x 3
155 x 3
165 x 3
185 x 2 (1 fail, dropped if from about chest high. That got the gym staff's attention)

BW 171

A.M. Conditioning in the park

P.M. Power Cleans- 177x3, 190x3, 201x3

Kept volume a little lower today due to the workout in the morning

Body Weight: 155

Set 1: 135
Set 2: 155
Set 3: 185
Set 4: 185
Set 5: 205

Complete three reps for every set

21 y/o male 205#
power clean 3-3-3-3-3 reps
post max load

3- 135 no fail
3- 185 no fail
3- 195 no fail
3- 200 no fail
3- 205 no fail

35 M 5'11" 202lbs

After yesterdays WOD we did 3 rounds of 30 flights of stairs in our tallest building not for time walk up and rode elevator down (fastest way)

today CFWU

As rx'ed
five round of three @135 first time doing this exercise probably did not have good form but its a good workout.

Abs = 50 floorwipers @ 135, 100 roman chair situps, 50 flutter kicks.

31/M/185
As rx'd
135-135-155-155-145
Still working on form but I'm ready to go heavier next time for sure.

45M/245#

185x3
185x3
205x3
205x3
185x3

165/165 x 2 f3rd/ 155/165/170 x 2 f3rd
42 yom/ 165#

26/f/142

55x3
60x3
65x3
65x3
70x3

plus some work on pull-ups, dips, and leg lifts

oh yeah and ran a mile 13:50 and walked one 15:00

I got up to 185 on the last set.

21/m/127

Modified, doing my MEBB that I missed yesterday

3/125
3/130
2/135 (F) Lower back just couldn't stay straight.
1/115
1/125
1/125

155
175
195
221
221 f 2 rep
221 f 2 rep

135x3
155x3
185x3
205x3
215x1
185x3

BW 70kg
50kg 3
60kg 3
70kg 3
75kg 3,3

Mike: 115/135/155/165x1/ then I absolutely lost my coc'n and form and could not muster another solid lift.

Have other people had this happen?

m/40/243
115,135,165,185, 200,210

Erin:
95, 100, 105, 115x2, 105
Didn't feel good. Worked on squat cleans after workout and realized what I was doing wrong on my power cleans today. Way too controlled, needed to be way more explosive. Wish I'd figured that out before the workout! Oh well, next time.

29yo/M/6'4"/203#
95-115-135-155-175(1f)

32/F/5'10"/153#
Oops - did squat cleans instead of power cleans :s
65-85-105-105-115(2f)

31/m/220

5 rounds @ 155# last round broken

My wife (25/f/150) did her first CFWO tonight @ 50# Yea!

Wow, since Apolloswabbie admitted it I guess I can too; Jim and Sally your skills brought tears of inspiration to my eyes! Thanks a million for the video.

50/M/155

85, 105, 115, 125, 135.

190 lbs

3 x 145
3 x 155
3 x 155
3 x 165
3 x 170

Warm Up:
GA's warm up + 3x10 of Pushups, Dips, Declined situps, L raises, Pullups (60 lb asst), back exts & double unders.

WOD Power Clean 3 reps each of:
95/115/135/155/175/185/195

3x 165
3x 185
3x 205 this was a tie with old single pr
1x 210 dumped the second one, just missed getting my wrists around, but a new PR
3x 205

There were a few to be proud of today.

95
115
115
125(failed on third rep)
125

need to work more on form, still having trouble catching cleans nicely

m/19/155

3x125-165-175-175-180-170

30/m/168#

165#
175#
190#
200#

Set a PR and thought I could have went higher but today was back home in the garage and had to go Ferber my 22 month old.

27/M/177

Power Cleans
50kg,60kg,70kg,80kg,90kg and I did 100kg once for the hell of it.

Tim:

155x5
185x4
205x3
215x2
225x1

pathetic...

59yo/m/5'8"/163lbs
90x3
110x3
120x3
130x3
140x3
Watched the "power clean" video several times. Can't catch the bar on my shoulders as prescribed, hands are too inflexible.
Jim and Sally: thanks for the inspiration!
Happy birthday Jim.

28/m/215

155x3
175x3
185x3
205x3
225x1 (F) a little overzealous
210x3
225x1 (F) . . . & hard-headed

Thanks for the heads-up, Mark. Die MF Die helped a great lift!

M/61/182
CFWU x3
85x3
95x3
105x3
110x3
115x3

C&J 2 sets , jump rope practice, ring dips, ring stabilizer, ring push ups.

Did 35# dumbell cleans. Felt pretty good.

Troy 42/178/5'9
95x3,115x3,135x3,135x3,145x3
need work on form. Made my wrists sore opening my grip at the top of rep. I had to resist the urge to hold the bar like I was going to perform a jerk.

Jamie
28x3,48x3,58x3,68x3,78f,73f,68x3

Great Job Jimmy and Sally!

Ran a mile race yesterday. No Crossfit.
Power Cleans:
95, 115, 135, 145, 155
Started out too light. Should have gone heavier, but had not done power cleans in ages.

35/180

115,125,135,145,155 could have gone a little heavier

115x3
135x3
135x3
155x3
135x3
Then did 10 hrs of arrest and control training.
Looking forward to a rest day.

155x3
185x2 +2m
165x3
170x3
175x3

5'9/27/m/157

135x3
155x3
175-fail
155x3
165x3
165x2 - fail on 3

135x10

snatch: 65lbs practice
one arm ohs: 45-65lbs practice

M/17/132

95x3
115x3
125x3
135x3
140(f)

Bwt: 133

153
153
163
168
178 (got a little sloppy on these 3)

155x3
175x3
185x3
200x3
205-F

M/160/29 CF'ing almost 2 months. I like that when I started I struggled with 95lbs and today I doing 140. LOVE IT!

115x3
120x3
130x3
135x3
140x3

28 yr male/ 82nd Airborne

set-135 x 10
set-185 x 5
set-185 x 5
set-205 x 5
set-225 x 5
set-225 x 3
set of front squat-185 x 10

28/M/160#

135/145/155x2,f/155x2,f/155x1; 135x2

shoulders achy from attempted muscle ups on friday.

35yo male 177
Ran for 30 minutes warm-up. Just worked on proper technique up to 95lb. First time doing this exercise since having back surgery. Felt OK, but far from comfortable. I don't see weight increasing very much anytime soon.

Watching the video made me imagine what I will be like after doing CF for 35 years before I reach Jimmy and Sally's age.. hmmm.

Completed PC wod after the DU squat wod.

40kg,50,60,60,60

keeping the weight back for half marathon.

bwt 88kg.

185-205-215-225-235

all touch and go except for last round I set them down then re-gripped.

105 115 135 135 135

135, 145, 150X3

Left shoulder hurting, so didn't push it too hard. Hurt as it was anyway, so glad for a rest day.

48/m/149

121
131
141
146 (failed rep 3)
141

29 yom 200# 6'2"

As Rx'd
195
195
195
195x2 fail + 185
185

M/22/145

115x3
135x3
135x3
135x3
135x3

WOD: power clean

132x3
154x3
154x3
165x3
176x3

As rx'd,

135x3
155x3
175x3
185x3
185x3

Felt pretty good except that my right foot keeps planting a little behind and in an opened position.

3x10 K2E afterwards

29m/230/6'1"

135
145
155
165
175

194#

185,205,215,220,225

37yom
70" 198#

thought were were doing 7 sets so I guess I did two extra.

as rx'd (except the 2 extra:)=
185/185/185/185/205/205/225 missed/205
135x8 for technique.

think I might be able to get the 225, but doing it at the gym and can't afford to miss and drop it. I nearly had it, but let it go and didn't try again.

First time trying the power clean.
CFWUx2

5xBar
5x30kg
3x35Kg

3x40Kg for the next 5 sets

Need a lot more work on my form. Could easily go another 10Kg.
I find I keep hitting the bar against my collar bone. Does anyone have any idea as to why and how to correct this?
Thanks guys

had to take a rest day from ring abuse
pre cfwu 3x12 with rings for push and dips
post false grip work was able to do 4 false grip ring pull ups in a row

175 for the power cleans x3

thanks Chris,ill give it a go

115/125/135/145/155(fail)

112.25x3
180.00x3
191.25x3
191.25x3
202.25x3
Booyah

Raced the Chequamegon 40 mountain bike race. First Mt. bike race in 7 years. Didn't train much other than Crossfit. I did 2 training rides, the longest of which was 16 miles long.

3hrs 52 minutes.
Not sore today. Felt like I was going to die at the end (quads on fire), but I recovered almost immediately after the end of the race. We'll see how tomorrow goes, but so far I feel fine.

Coach, thanks for a great training regimen. I didn't know what to expect. Turns out Crossfit really does prepare you for most anything, even endurance activities.

Can't wait to get back to CF on Monday.

Tom
m/45/185
CFWU X 3
130,140,145,145 (failed on 3rd),150

135x5
155x5
185x4
195x3
205x3
215x3
205x3
205x3

M/31/194

wu: 3 rounds(250m row:20 pushups), snatch practice, dips
WOD: 154, 164, 174, 184, 184
post: heavy db snatch, jerks, then stretch &sauna

135 x x 5 sets

held weights x 25 x 3

be x 50 x 3

biathlon yesterday evening:
800m swim: 12:20?
5k run: 19+?

m 35 bw 157

76 NYSC
kickboxing class first

135 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Body weight power cleans. A few misses here and there, mostly when I leaned forward on the balls of the feet.

40m, 158bw
135-140-145-150-155 (155=pb for the power clean)

35m,198bw

135,165,185,215,185

started to slightly "squat" to catch at 215, need a partner to spot my form, or a video camera.

Ran 5 miles.

135 x 3
145 x 3
155 x 3
165 x 3
175 x 2 (BW) (PR)

145 155 165 170 175 (last rep was real sloppy)
post- 25 hspu for practice
20 1 leg squats each leg for practice
attempted a 1 leg squat with broomstick overhead, not even close.

CFWU
135;3
145;3
155;2
150;3
150;3 - Concentrated on better technique and on the last set it seemed easier.
46/m/195

whoops i guess i did hang power cleans, still not awake from bear hunting trip.

Great Vid. Really cool to see non gods/esses doing the workouts. Way to go you two...good on ya!!

115 x 3
135 x 3
145 x 2 (failed on 3rd)
145 x 3
155 (failed)
155 x 3

d - 29m/175

1 arm DB snatch

50,60,70,80,85,90(1)

j - 33f/123

power clean

55,85,95,105,105

135
155
165
175
185

Ag3 51/BW 250# Single arm power cleans with 55# "big bar." Did 6 sets of 3 @ (55/55/60/60/65/65).

35/m/185

CFWU

Plan on going heavier next time. This time I accidentally added a full squat to the mix. I need to read more carefully!

135x3
135x3
135x3
135x3
135x3

Staying with family for wedding.
195x3(all the weight i could find)
195x3
195x3
195x3
205x3(found 10 more lbs)
All true triples, no regrips.
1 min rest

135 X 3 X 5
Then
16 Minute Cross Trainer
Then
20 Knees to Elbows

135lbs all sets
still working on form, it's getting better

135-145-155-165-175-185

m/32/180

115/125/135/145(Fail)/145

25/F

115
125
135
135
145 (the dreaded weight when I previously dropped it on my leg)
this was just as much mental for me as it was physical.

post 4 x 200m

CFWU

95# 3 times
115 4 times

Lpullups 3x 10
HPSU (smith) 3x15

Steve
95-115-135-145-155(f)

Power clean 3-3-3-3-3 reps
BW 181
95,105,115,125(f2x),115,115

Felt I was not getting sufficient jump--taking the bar too high? Did this wod after the 215 squat, etc. wod of the other day

F/46/114

Power cleans: 3x95/105/105/110/115

In between: kettlebell work - cleans and swings

39/m/190

cfwu x 2

135/145/155/165/165

M/44/250#

95x3
115x3
115x3
135x3
135x3

bw 163 age 38
Dumbell power cleans
0.25 mi run 30# x5
0.25 mi run 40# x5
0.25 mi run 45# x5
0.25 mi run 50# x3
0.25 mi run 60# x3

BW=150

135
145
155
160
165fail
155

-D.

65,85, 135,135, 135 Feels good..hang cleans

JM

24/m/168#

Finally recovered from sinus infection.

Warmup:
Kickboxing 10 mins
CFWU x 1

WOD: 3-3-3-3-3 cleans
95
115
135
145 (missed last full squat)
145
155 (terrible form, no full squats)
155 (missed last full squat)

pretty happy that I can now full squat clean 135#, though I have work to do on my 155.

@@@@@@@@@@

190 lbs

135
155
165
165
170

All 3 reps

Kira: 44/f/143 Power clean 3-3-3-3-3.

65/65/75-75-75/65/65

mg: Power clean 3-3-3-3-3-3.

65/65/75-75-75/65/65/115-115-125.

46/240

worked up to 200# x 3

95/135/135/135/135

First time to do this move. Tried to focus on form...need to improve flexibility in arms and shoulders to move the bar to shoulders immediadtely.

33/M/162

60kg(135lbs) for all sets

Couyld have gone a little heavier but was satisfied. Form was the goal.

M 48 70" 177

Power Cleans

3X135
3X145
3X155
3X165
3X170

Warm up: Rope climb, pull ups, chasing my kid!

135x5, 155x5, 175x4, 185, 195, 205, 215, 225 (PR)

Maxed out with a single on set four 80Kg

Traveling all day, took a rest day.

45/m/186/5'11"

cfwu as req'd

wod as req'd @ 175

Just started back into Crossfit after traveling around Australia the last 3 months!

working to strengthen a rugby shoulder injury...
3 x 115
3 x 115
3 x 115
3 x 135
3 x 135

Did after Diane, which killed me. Numbers are miserable, but sometimes perhaps it is good to train tired, and see how much better I can do next time.
BW 127

65/70/75x2/70/70

m/29/202

175 x 3
175 x 3
185 x 3
195 x 3
205 x 3 (made 1st rep, missed 2nd and 3rd)
225 x 1 (missed)

155/160/165/170/175

95, 105 (PR), 105, 95, 95, 95

Form got messy so I went back down.

cfwux3
135,140,145,150,155

CFWUx3
Burgener warmup
5x45
135-145-155(failed on 3rd, but set down, re-griped and completed)-145-145
Oh, I did hang power cleans, probably could have gone heavier doing power clean.

6.2/198/44yo

135x3x5

95-115-135-185-205

155, 165, 175, 185, 185

BW = 164 lbs

maxed out at 145 lbs

sousadvocate

43/m/165#

Power cleans make people look at you funny in the gym.

115x3
135x3
145x2(f)
135x3
135x3

I've never done power cleans up until the last few weeks. CF is certainly broadening my horizons.

Followed with pullups, dips, weighted incline situps, and L-pullups (these make people look at you funny too).

26 yom

194#

185 x 3 - 5 sets

135
145
165
165
155

GiddyUp

135/145/155/165/175

30y/M/205/6'

CFWUx3 (minus pullups)

Completed Th and Sat WOD back-to-back
Th WOD:
15-12-9
Pullups (unweighted)
Thrusters (115)

Sat WOD:
135-135-135-135-135

2 mile run 14:10

smoked....tbs

40/78kg. Maxed at 72.5kg.

Gotta work on my technique.

31/m/187#

135
145
145
150
150

All for sets of 3

Looking good Jim and Sally. You are both such an inspitation.

Good to hear Tony's voice too. Happy birthday, Jim! I can't wait to get back at it.

JRJRJRJRJRJRJRJRJRJRJRJRJRJRJR

30/M/70"/195

Core Movement Prep
Power Cleans
3 X 115
3 X 155
3 X 175
3 X 180
3 X 185 (PR)

RLTW!RLTW!RLTW!RLTW!RLTW!RLTW!

did this a couple days late and on same day as the diane wod

bwt 240 age 32

135/155/175/195/205 (failed on 3rd rep all others good)

Power clean 3-3-3-3-3 reps

135x3
179x3
199x1( multiple fails )
179x3
189x1,x2
179x3
my form still needs SERIOUS work!

Power Clean 3-3-3-3-3
95
95
105
115
125

Tommy A: 135, 155, 185, 185, 185
Suzy: 45, 45, 55, 55, 55

38/M/193--Syracuse NY

135/145/155/165/185

bw: 140lbs

as rx'd:
115/125/135 (PR)/ 135/135

Power clean 3-3-3-3-3 reps
95#
115#
125#
130#
125#

Much improved from previous cleans that I've done.

45yo/m/170 lbs

Power Clean 3-3-3-3-3 reps

Burgener Warm up then 135 x 4 warm up
165, 185, 205 2 x fail then 185 3x, 195 1x then 185 2x, 195 fail 2x then 185 3x. 2 min rest btw sets.

Having trouble getting down into my Squat. 195 is a PR for C&J. I have mental block with 200 lbs. Any suggestions?

155
160
165
170
180 (2 reps and failed on 3rd rep).

CFWU x 3 (PU-12- Dips-15)

Power Cleans x 3

115 125 125 135 135

3x175
3x180
3x185
3x190
3x200

power clea:

5 x 3 reps @ 60kg

cfwu x 3
95
135
155
155 failed on one
135

Age 36
BW 187

CFWU 2x15

135
175
185 for 2, failed on 3
175
175

35/m/152/67"

95 x3
105 x3
115 x3
125 x3
135 x3 (PR)

I think I could have gone higher, but my form wasn't very good the last 2 reps of the 135#

135 x 3
155 x 3
185 x 3
205 x 1 (personal record)
210 x 0

Awesome. 20 lb improvide in 1 rep max

Not happy with performance
Completed as Rx'd w/ (NOn Olympic)weights at home
135-160-190(1) F2 no 3rd attempt- 180 (1) F2 no 3rd attempt- 170-170-170
not sure if my power cleans have gone down that much or if some of the difference is due to using the different types of weights- Hopefully the different weights at least partially led to the poor performance.

As Rx'd
Power Clean
155 x 3
155 x 3
165 x 3
165 x 3
175 x 3

Power Cleans
155 x 3
155 x 3
165 x 3
165 x 3
175 x 3

Weak, weak, weak.
Left shoulder tender from thrusters.
95
95
95
115 - not good
115 - got under bar, but not good.

M/45/6'/220

CFWU x 3

WOD as Rx'd

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Still feel a little shaky on technique--spent a while practicing with just the 45 lb bar after finishing the WOD.

EJEJEJEJEJEJEJEJEEJEJEJEJEJ
M/34/170
165
175
185
195x2 failed on 3rd
195x3!

M/32/168

105x3
135x3
155x3
155x3
155x3

36/M/200

CFWUx2

155
165
175
185 - footwork needs work, but this was a PR
165 - working on footwork

139
159
179
179
179

Running several days behind...

39 M 172

115-135-145-150-150

Starting to get the form down. I love this lift.

45, 5'11", 192lbs
been away a while
cfwu x 1
135, 145, 135
1 set push press x 3 @135
1 set front squat x 3 @135

43/m/165

140
150
160
170
175

quite strong today, could go up, and after running 6 miles and some squats. Form must have improved.

today training for rkc workshop

50 snatches

then training with two my frien Saverio e Damiano
teaching them the basis of kettlebell training

did a lot of swings
2 double snatches with 24 kg kettlebells
right turkish get up with no hands
left failed
ten double clean and squat

some presses

and a lot of fun with my friends!

135
155
165
170
170

30/M/200

Bike to gym

CFWU x 1

175
185
195 (should have whipped arms around more)
205 (2 OK, 1 ugly)
215 (2 reps, dropped bar, then 1 more)

Power clean 3-3-3-3-3 reps
135/155/155(2)f/155(2)/145
big diff between 145 and 155

155, 175, 185, 195, 205

145/155/165/175(2 reps then fail)/175(1 rep then fail)

41/175

135
155
175
195 (F: 2 and plenty high on the 3rd but didn't get under)
195 (1: same as above on the 2nd
185
185

Did a few too many sets I guess. Too bad because I was in a rush...only had a little more than 15 minutes...so could have used the rest for more power.

3x115,135,155,165,175(f 2nd rep)
Did a couple 135# clean & jerk into OHS' to finish.

29 M 219

Cf warm-up x 2; 135 x 5

155
165
175
175 (Failed on 3d rep, got under but too ugly to count)
165

5 minutes jump rope practice.

135 155 165 170 170

wu
cfwu x 1
75 x 3
then:
115
135
145
155 - very hard, slow elbows getting around
160 near failure, all three reps
150 x 2 fail on 3
135 x 3, right elbow dinged

hang power clean 135/145/155/160/165
powerclean 165/185/190/195/200

CFWUx3
95-135-155-155-155

sept. 18
bw 254.0
from floor, 135-155-145-145-145
1:30 rest between sets; form sucked, poor technique!

95x3
115x3
135x3
145x3
155x3 with 2 fails.

subbed hang power cleans
95
105
115
125 failed
115

Thanks. I will Attack Decay Sustain Release - Simian Mobile Disco Only for dead presidents :) Graduation day - Kanye West Only for dead presidents :) A Love Supreme (CD1) - John Coltrane

3x40kg
3x45kg
3x50kg
3x55kg failure on 1st
2x60kg failure on 2nd

Shoulder hurt ;o

m/38/6'3"/195 lbs

Warm up 95x5, 115x5

3x135,155,178,185,200

Fun and fast work out.

m/38/6'3"/195 lbs

Warm up 95x5, 115x5

3x135,155,178,185,200

Fun and fast work out.

m/38/6'3"/195 lbs

Warm up 95x5, 115x5

3x135,155,178,185,200

Fun and fast work out.

m/38/6'3"/195 lbs

Warm up 95x5, 115x5

3x135,155,178,185,200

Fun and fast work out.

M/30
135 x 3
185 x 3
205 x 3
225 x 3
235 x 2

135 x 10

135
135
135
135
135