Nice!!

It was so beautiful it made me want to cry!

Such a great song... tear jerker for sure.

Can I suggest more vids of Annie dancing??

Get some! Can't wait to do this tomorrow!

Great group of folks in a cool looking new place. See you guys soon!

Wow! Great Video!

I've been wading into the CrossFit waters since the summer and man am I hooked. I feel like I've been brainwashed but that's okay because I like the clean feeling.

I've had to scale back massively which is frustrating because I thought I was strong but now I know that I didn't know what strong was.

I feel like I'm honing my body with CrossFit as the whetstone.  

My biggest weakness right now is my running. My lungs burn and my shins hurt.  I'm going to have my shins looked at but I think the lung thing will take care of itself.

The mental part of CrossFit has been surprisingly tough. I have to keep repeating "1,2,3, go" in my head or the fear grips me. It is a fear of the pain or of failing, looking silly and in the end it's all noise.  There was a quotation I wanted to share because I have been playing it through my head as well when I see a workout that I think I may not be able to do.

"I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing.
Only I will remain."
        - Frank Herbert "Dune" -

I will keep going and in the end only I will remain. Better, stronger, faster.

so cool! wut a great big group workout.

and Annie is hilarious! i dream about the whole corps of CrossFit sheroes gettin down n gettin funky in a spontaneous dance-off. somebody needs to video that!

breakin' it down, annie!

nik -- phenomenal quote! i love it!

i doubt the hotel's workout room will have something that will allow me to do this WOD. no worries, though. i have Eva T.'s body weight workouts!!

ck

Nik - have yourself professionally fitted with running shoes. Most shin splints are due to shoes that aren't designed for your type of foot. I'm a Galloway runner - run for 4, 3, 2, or 1 minute - then walk for 1 minute. That's how you can "scale down" the runs. You only loose 15-20 seconds on your run from a 1 minute walk break but give your muscles the time to recover and you can finish stronger. In fact, I bet you'd have a faster time cuz you would have a stronger finish.

It was so incredible to have ALL of our cf workout friends in one place! Thanks for coming and supporting our CFNSC Box!

Congratulations to you, Brendan, Robin, Ronnie and everyone else involved. Wish we could have been there.

NIK #6
Don't waste too much time getting your shins "looked at". Most times when a person starts running (and sprinting especially) there are muscular imbalances in the small muscles in the lower leg. This combined with trying to do too much too fast can lead to shin splints. If you do a blackle.com (google's energy saving equivalent)search on shin splint exercises you'll find that most shin splints can be remedied by slowly working up to your routine and daily lower leg exercises and stretches. I had the same problem years ago and it took a while to figure it out. I wasted lots of time and money" "getting it looked at" and trying to run through it before I went back and fixed the core problem. In conjunction with the exercises you may want to look into insoles with more arch support and maybe some cho'pat shin splint compression sleeves.
Hope this might help.
I'll get off my soap box now.

sorry for the repost...

hey Guys I've been doing crossfit for a couple of months now, really enjoying it. It's everything I've been needing. I got a couple quick questions.

I'm a 24yr 5'7" 145lb old male. I'm a stuntman and my size is instrumental in me getting and keeping work. If I get get to bulky (My goal is to stay under 155 at the max) I'll lose all my work. Is there anything I should be adapting in crossfit to prevent getting large or will my diet be able to maintain that?

My mother is a 5'5 and 50 years old, don't know her weight. She's in good shape, goes running often and I've been preaching to her the benefits of olympic lifts. Are there any websites that will give her some really solid information on the effects of those lifts at her age and also a good program/starting point?

Thanks y'all!

Great Gym!
Congradulations.
Welcome to the family.

Today (Friday)I did 2 rounds:
400-500m sprint (lost track of distance)
50 Squats
25 Box j
25 KBS, 35# plate
25 db cleans, two 25# DB

Time= 23:20

Sat is a typical rest day for me. Looks fun though. I will make up for this WOD next week and double up some.

I have been getting a lot of people coming up to me at the gym and asking what I am training for and what am I doing, etc. It's kind of fun to workout in an enviroment that you can introduce crossfit to people who never heard of it. Though, not as much fun as working at an affiliate!!! That would be great! And owning one would be the goal ;)
Erin

Should we be using the std 95lbs for the clean?

Nik, shin splints are probably the most annoying problem you can have. Every ounce of you wants to say "just walk it off". Follow #12 decton, work gradually up to running 1/2 mile, 1 mile, 2 miles... And focus on your core exercises, you are probably not keeping your core together when you are running. Therefore your upper body is twisting left and right, or bouncing up or down. Keep the swing of your arms from lips to hips. If you have a running coach in your area, it would be worth the $ to have him/her look at your stride. That will pay the most dividends!

Aren't you sorry you put that in your post!!!

GOOD LUCK!

Fear is normal. Fear is a part of being human. Everyone feels fear. Courage is not the absence of fear, it is being afraid but going anyway.

Did this on thursday.

Final Set: 305lbs.

Don't know if i'll do it again or make something else up. Maybe snatch instead.

What do you all think?

m/19/157
C&J: 3x125-135-145-155-165, 2x175, 1x185-195f-195f (got it overhead with a power clean and pressout)

Re: the new CFNSC
that new gym looks great! Loosks like theres tons of space to roll around in and looks like its going to be a top notch xfit facility!

as far as quotes that are related to or inspired by xfit, i wrote this one a couple of months ago..

"I'm not scared of failure. I push myself to failure. Push yourself to your upper limits and you will be surprised how low they are. Push yourself until you can't eat, can't breathe, can't think, can't sleep, can't keep your last meal down. Push yourself until you yell in pain, cry in fear, cower in shame and smile in delerium from uncontrollable chemical reactions in your brain. Then you will see how quickly those limits change. Total failure is the only way to progress. I embrace it."

Good luck on your cleans everyone! today is a rest day for me

bklyn

Wow! (I promise that I won't start every post with "wow") I didn't expect so much advice so fast!  

It is quite possible that my shoes aren't great for my feet. I'm 6'6" and wear a size 15 so It's hard enough to find shoes let alone "the right shoe" Any opinions on custom made orthotics or orthopedics?

I'm doing the blackle shin splint search now. Discovering blackle was almost as cool as getting all the feedback from fellow crossfitters... almost.

#13 (stuntman) - don't eat enough to gain weight and you won't get bulky. CrossFit is going to ramp up the number of calories you use, but if you don't eat to gain, you won't gain.

#13 T. Ryan - I think the olympic lifts can only do your Mom good. I'm a 51 year old male who's been CF'ing for over a year. I thought I was in pretty good shape before. CF showed me I wasn't and I'm in better shape now. Just get your Mom started and watch the results. In 6 months you'll have to keep your friends away from her. Get her some good instruction and make sure she starts out slow and gradually works her way up to the heavier weights and higher intensity workouts. One thing I've found is that as you get older your body becomes less forgiving of bad form and overzealousness and it recovers slower after a workout. Tell her, "Get some. 1-2-3 Go."

When do we get a video of Annie dancing? She looks great with her hair down.

It's great to see a new affiliate open up anywhere. I've been lurking here and trying the WODs for 2 years but I always reverted back to my old "comfortable" ways of training.
At least (thanks to this site) I started using the guidelines provided in "Starting Strength" and attended USAW seminars to learn the O-lifts.
Recently an affiliate opened in my neighborhood (Long Island-Old Bethpage). I accidentally found it while scannng the main list of affiliates for a T-shirt.
I joined after one visit.
It's incredible to be training side by side with people who actually "get" it !
Ropes, rings, rowers and wonderful toys.

No more strange looks. No more "Globo-trainers" trying to tell me how I should be using machines for efficiency. No more having to make things up on the fly because the squat rack is being used by 4 guys doing wrist curls and calf raises.
Just shared exertion and exhaustion with liberal applications of chalk.

So good luck CFNSC.

"If you build it, they will come."

Wow! Can't believe how awesome the box looks! Congrats guys, I know it is going to be a fantastic venture. I will see you all next weekend.

Yes, pleeeeeez, more videos of Annie gettin her funk on!

Being new to the clean I think my approach on this is to go light and see about getting the form light. Anyone have some suggestions?

wait so what are we suppose to do? weighted squats? im very new only been doing this since wednesday so still unsure, someone please explain

Congrats on the new joint, it looks great!

Wow! What a great group, thanks to everyone who came and all the support we have received.

Are there any Crossfit gyms in the FT. Hood (Killeen) area if not I think I came up with a good idea for my deployment money if I can get two or three people to go in with me.

I am now in line with the WOD's and tommorow will do the Cleans and also do a Crossfit Total.

Jesse #25 you're going to have to work on this one, look up the clean and just go light and practice form. It's impossible to explain it here, you have to see it and absorb it and do it. A lot. Dan has the right idea...

thanks Gaucoin #25

#6 Nik and #12 Decton

The thing for me is that I've had shin splints for 9 years. They began as my water polo coach started having us do these 5 mile runs out of nowhere. Since then, I have not been able to get rid of them. Since starting Crossfit in May, they have since disappeared as I found out on our last 10k run. I used to have to wrap them in ace bandages to get by and ice them afterwards. With all the lower leg strengthening crossfit employs into the WOD's, my shin splints have disappeared. One thing I have done is try to stay off pavement and work on the treadmill or soft running surface. I have even subbed the exercise bike for runs to allow my legs to heal. The more I ran the more they would hurt so I had to stop running for quite awhile. But what a relief when I finished the 10k without a single problem!!

Took a couple days rest after working these Southern California fires. Tomorrow...back to the station for some crossfit cleans.

Great looking new facility guys.. I hope I can stop in between the oly lift and level2 certs in Feb... so I can be completely humbled by the incredible athletes out there... Good luck with it hope my future gym plans can mirror what you have done there ... Jamie

Jesse #25 - it has been years (high school) since I even tried one. I have had some success looking at the excercise videos and slide shows, then just practicing the motion with a dowel or something to get the feel down. I do sometimes like some weight to actually help slow things down. :)

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

So yup I am going light get the movement and go heavier maybe for my last 1 or so to see where I stand.

Congrats Brendan, Ronnie, et al. Place looks fantastic.

CFSC peeps,
since I am going to the oly lift and lvl 2 cert back to back, how far is the distance between the two facilities? just wondering if I will need to make separate hotel reservations for the different certs. any help would be much appreciated ...thanks in advance .. Jamie

#12 - decton

Totally agree with you about the shin splints. I have gotten them a couple times and both times it was after not running for a long time and then getting back into it (in my case basketball). I think the most important thing is to warm up first, riding the bike and making sure to really move my ankles would help. I would then do some calf raises and then some stretching. I also took an ibuprofen before playing basketball for about 2 weeks.

The first time I got them it took about 6 weeks to get rid of them, but that was because I didn't start doing my little regimen until about 3 weeks after they started. They next time I caught it early and they were gone in 2 weeks.

The last bit of advice, other than get some good running shoes, is to try not to heel strike. Not only does it slow you down but there is no shock absorption (other than shoes) and it really gives your body a pounding. If you take a shorter stride, let your food land right under you, you will naturally hit your mid to fore foot and your calf can absorb a lot of the shock. Start with shorter distances though, otherwise you will get some major calf soreness. Remember, running happens behind you.

#13 T. Ryan

I'm about your size and weight (but add 20 years)and have been CrossFitting for about a year now. My strength is up, my ability to get out of my own way is much better, core body strength is way up, I can do muscle ups and can put my bodyweight over my head. My weight has not changed much. Now I think I'm a stuntman.

My diet could be better I suppose. I still eat too many carbs for the zone.

Dive into CrossFit. I think you'll find it's perfect for stunt work.

PS - Have you been thrown around in any good movies lately?

Regards,

I am very new tho this program, a friend recomend it so I can shred up. I have been doing it for about a week and already feel the difference. I am excited to see what results are in store for me.
I have question, can someone break down the cleans for me? Thank you

#36 Jamienoki.

Without Traffic it takes 8-9 min to get from Crossfit Santa Cruz to NSC.

We truley hope to get everyone of you crossfit junkies out for a visit to our gym. We poured our hearts into building it and we will continue to always keep working at it and find ways to make it better and better.

In the video we are only partly finished. There is still much more to come....

Thanks for all the support..B

Any CFers in San Angelo Texas... looking to start a group...trying to see who we got out here... PM me

Great new box, love the pull-up and ring setup, hope to do something similar for Sonoma County in the next couple months.

"Calm those worthless tremors." - Coach

is now a bad time to bring up that i hate cleans?

Re: Shin Splints..

It is very important to note that ANY change in your running patterns can cause shin splits...

If you have not ran in a long time, you will get splints
If you are running on a surface you have not run on before, or in a long time, you will get splints
If you run for an abnormally long period of time (if you normally run for 20-30 mins and then you run a marathon, for example), you will get splits

In fact, i recently hurt my left foot and I had to adjust on that foot from running on ONLY the balls of my feet to running full heel to toe on that foot only. This resulted in shin splints the next day only in my left leg.

As you get better in running, if you start with very poor form, it can take a very long time for shin splints to disappear. Your shins must adjust to your constant change in form as your form increases. This causes the damage that creates splints to occur over and over again, which can be frustrating.

The short and simple advice is to fight through it until your form gets better. Try looking up proper running form. This is a good site for that: http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html

Once your form is in place, and unvarying, then the splints should only come about when you change running environments, and will likely be much less severe.

bklyn chris

er...in my last post I said "as form increases" -- i clearly meant "as form improves"

im a grammar fiend even on myself :P

Brendan, the facility looks awesome! Great work all! If the Jan 5-6 seminar isn't there, I'll definately have to stop by after we're finished! Keep it up, we all appreciate all the work you guys (and girls) do!

http://wellness.ndsu.nodak.edu/fitness/Events/marathon/footDrills.pdf

This WFS link may help with a lot more than just shin splints.

Can we abort Nik? Seriously, anyone who makes a "Dune" reference should be aborted.

Ugh... still don't have an oly bar to do this, and it's not as easy to C&J a box of books as I thought it would be given my inexperience with the move. Eventually got it to work after having trouble repositioning my hands and earning myself some "manly" abrasions from the edges/corners of the box--fast-moving cardboard can hurt! And all that for a measly 45-50 lbs. But hey, I did it...

m 27/5'7&3/4"/160

full squat cleans

115/135/155/165/175/175/175/185/185/190PR

felt pretty good today considering I usually suck at cleans. I guess all that practice really does work...

I liked the Dune quote. It hit close to home.

#50 wheres that???nerdville

Awesome, awesome video! Congrats on the new digs.

#6 Nik-
Great post!

Kate

Where do you guys get your music? It Rocks! Does some some one mix it for you? Cross Fit Rules and so do cleans looking forward to max reps!

34/M/77kg

As Rx'd:

1. 95kg 6. 90kg
2. 95kg 7. 85kg
3. 95kg 8. 85kg
4. 95kg 9. 85kg
5. 95kg 10.85kg

1. 60kg 6. 77.5kg
2. 65kg 7. 77.5kg
3. 70kg 8. 77.5kg
4. 75kg 9. 80kg
5. 77.5kg 10. 80kg

Previous PB for clean and jerk is 85kg. Never really tried Cleans.

Oh stats right. #55

21/M/89kg

I know, I should be better.

Hey Nik,
You're 6'6 - you would be an outstanding rower. In my opinion rowing is better exercise than running and it's much easier on the body.

Try out a Concept2 rower as substitution for the run... that's what I do. It actually increases the intensity of the WOD (not like it's needed!).

JamieNoki, did Bill get in touch??

Brendan...You guys raised the bar. That is a hell of a way to open.

M/50/165

3 rd. mod CFWU

WOD: I messed up and did 7 vice 10

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

I know. I suck at cleans.

135 - 175 - 205(f) - 185(pc) - 135 - 175 - 185 - 195 - 205(pc) - 215(f)x3

As I get heavier, I seem to shy away from the full squat... dunno why... time to work on heavy front squats!

Wish I had bumpers -- doing this with metal weights makes for a fun time, hehe. Anyone got old bumpers they want to get rid of (dunno how much shipping to Afghanistan would be, yikes!)

oh, forgot to add - 27/m/191# (been sick for a week and lost 12lbs, ack!)

Hey all,
Been doing crossfit for about 2 months and like everyone I am hooked (my wife thinks I have an addiction problem)! I work out early in the morning before work and can say that I feel like I am in the best physical shape ever. My question is how I can shed about five extra pounds. I am 5'9 175lb 28 year old male. I think my biggest obstacle is my diet. I still eat like I am in college. Any suggestion on foods to avoid or consume? Thanks Crossfit!

29/M/190

135, 145, 155, 155, 155, 165, 165, 175, 175, 175

Rest 2 to 2.5 minutes between sets

I am new to crossfit(Started this past tues). I don't have access to Olympic weights this weekend, just a few dumbbells, medicine ball and pull up bar. Any suggestions for substitutions on this WOD? Thanks from a newbie!

M/30/5'7"/184
135,155,165,170,175,180,185,190(f)-185,190(f)-185, 185
I couldn't get 190, but it was more like a mental block than a lack of strength, which is almost more upsetting. I was shooting for 205, and couldn't get that good pop.

Would someone please help. I'm a newbie, only been doing it for about 2 weeks. How many sets/reps should I be doing for this WOD. What does 1-1-1-1-1-1-1-1-1-1 reps actually mean?

Thanks,
Shane

M/28y

40-45-50-55-60-65
-70-75-80-85(fail)

all weights in kg

bw: 191

Weights are fruity as the bumpers are in kg (increments of 10kg from 40-90), then added 5# plates on each side between jumps.

88, 98, 110, 120, 132, 142, 154, 164, 176, 186, 198, 208(failed, power cleaned instead)

27. Male. 176 lbs. 6'1".

55/65/75/85/95/95/95/95/95/95/105 lbs.

Keep rocking. Go new north Santa Cruz! I have Crossfitted for 2.5 weeks now, and am feeling pumped and ready to rock it.

Diet: I loved the precepts found in the Body for Life (or Eating For Life) program. Any feedback on that?

#65(Mickey)

If 5 pounds is your goal that is great although you will see that you can achieve more than that if you want. To give you one answer to your question you can look under the Start Here and then click nutrition for a brief introduction to eating well. Also you can subscribe to the Crossfit Journal and this month Coach has a Lecture on nutrition and he talks about only shopping on the perimeter of the grocery store. I quote "Anything with a label is not a food" So the journal is a great source of information as well. After reading through some of that stuff you can always look at past articles and posts. Just remember your not dieting, your CHANGING the way you eat.

Cleans felt awesome today. A little change of pace from the previous few WODs . I like it!!

I went as follows:
95_105_115_125_135_145_155_165_175_180

"If you want something you never had
You better be ready to do something you've never done"

pre-cfwux2,bwux1
wod as rx'd
152,162,167,172,178.5,183.5,188.5,192.5,196,201fx2
bw-178, 42 yom

Brendan, Robin, and Ronnie,
That place is amazing-looking. Congrats and best of luck to all of you!!

forgot the post wod - amrap kipping pull ups 34

M/28/195lbs

As rx'd

95/115/125/137/147/157/162/162/162/137

shane #69
re "What does 1-1-1-1-1-1-1-1-1-1 reps actually mean?"

First off welcome. Second read the FAQ section off of the home page that will answer 99% of the questions. Third, this means 10 maximum weight, single reps--you may rest in between reps. good luck

CCT Joey,
Yeah brother he did, thanks for the relay. You da man ...

23/73kg/m
40/45/50/55/60/65/70/75/80/85kg
p.b.by 15 kg.

New box looks awesome! I love the dipping stations.
I would love to open a gym in my area...any crossfitters out there from the West Chester, PA area?

28/90kg/m
40/45/50/55/60/65/70/75/80/85/90/95/100
First time 1rm p.b.100kg

42yo/175#/m

still learning these squat cleans as shown below....

warmup

179 f
179
179
179
179
189
189 (best squat so far)
199f
199
199 f
199 f
199 (even better squat)
199 fx3
178 x2

Thanks Chaos!

283#'s/44 yom

Jan 17, 2007

SC 10X1: 135/185/205/225/245/267/280.5/225/245/255

Today

SC 10x1: 225/235/245/255/275/300f/300/255/255/225

300# is a new Xfit PR - pretty close to my max when I was a 20 something college athlete.

bwt 160
full squat clean up to 205 (pr) form felt good
post-deadlift work

#13 T. Ryan

I'm a little larger, but similar build (160#, 6ft). I started Crossfit 1yr ago after years of running and 3x8 weightlifting. I try to keep a roughly "zone" ratio to my diet (3/2/1 carb/protien/fat) with liberal helpings of beer and other non-zone mostly on weekends, but eat as much as I want generally.

I'm 34yom - so my metabolism isn't inadvertently high - but I can't gain weight. I made about a month and a half switch to a 2x10 oly/power lifting schedule to gain some strength (which worked nicely, BTW) but still didn't gain much weight.

For me anyway, I am getting stronger, faster, and have more stamina but the overall bodyweight hasn't changed much. Even if it has my general body shape is still the same (not overly bulky) which I think would be more critical for your work than just the absolute bodyweight, right?

My opinion is that the high expenditure required by Crossfit workouts nicely offsets weight gain to a slow pace. Take a look at the folks who have been doing this for years and you'll see that they're very strong, very fit but not overly bulky. If you want to be the next Mr. Universe you might be in the wrong place, but if you want to be stronger, faster, and more capable this works pretty good.

One more data point for your search - hope that helps.

Thanks to everyone over at CrossFitEvolution for putting on an awesome basic Crossfit Seminar over at the MacDill AFB! Also thanks to their clients for letting us barrow your outstanding coaches for the day.
Even though it was basic, I was able to learn a ton. We got to do Fight Gone Bad with OHS, Burpees, and Wall Ball Shots. Since I started crossfit I've been going at it by myself so the sight of everyone, including myself, lying on the ground obliterated was exhilarating.
Speaking with and hearing them instruct I learned how much the coaches believe in this lifestyle and how willing they are to help you achieve what others think is impossible. Up until now it has been this little world on the other side of the keyboard. This helped me to see how real it is and how motivating seminars can be. What a great source of inspiration.
Everyone did great, I hope we get a chance to meet again, thanks for everything.

WOD (full squat cleans 10x1), first time ever doing 1RM with cleans.

warmup: 88x3, 110x5, 132x3

154x1
165x1
176x1
187x1
198x1 (PR)
187x1
176x1
176x1 (fail)
154x1
154x1

I feel tension on me neck...

- OlliS

GREAT WSJ ARTICLE GREAT WSJ ARTICLE
GREAT WSJ ARTICLE GREAT WSJ ARTICLE
GREAT WSJ ARTICLE GREAT WSJ ARTICLE
GREAT WSJ ARTICLE GREAT WSJ ARTICLE
GREAT WSJ ARTICLE GREAT WSJ ARTICLE

Lone Survivor
By Mark Lasswell
Word Count: 2,085
ARLINGTON, Va. -- At the White House on Monday, the parents of Navy Lt. Michael Murphy received the Medal of Honor posthumously awarded to their son. One of his former SEAL teammates, Marcus Luttrell, was on hand in the East Room but not entirely there. As a military aide read the citation extolling Lt. Murphy for his "conspicuous gallantry and intrepidity at the risk of his life" during a ferocious firefight in Afghanistan in 2005, Mr. Luttrell's mind was firmly back in the mountains of the Hindu Kush on the day that Lt. Murphy died.

"Somebody had to tap me ...

i dont have the online subscription but hopefully someone can add the full text.

44'76"/196

I am trying to teach myself full cleans - still doing basically power cleans, with a half-bend in my legs to catch. Need work.

CFWU

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

Brendan & Crew-
Looks fantastic! Congrats on the new diggs.

Age:50
BW:170
Burgener Warm-up
Clean 10x1:
75
85
95
105
115
125
135
145 (PR)
155 (PR)
155 Failed

CFWU
115/1
135/1
145/1
155/1
165/1
170/1
175/0/1
180/0/0/0; 165/1
170/1
M/46/6'/195

got up to 165 lbs (pr I think)

To Everyone at CFNSC, great job! Super sweet facility, looking forward to visiting.

saulj

30/m/165

First time doing cleans with weight on the bar and wanting to make sure my technique was proper as I am rehabing a knee injury. My knee felt at first a little tender but by the 5th one it was feeling pretty good. Definitely can handle more weight next time

95/1 X 10.

As Rx
135,155,175,185pr, 185pr, 195 failed, 195 failed
Finished up w/ 5x5 135lb cleans
M 40yr bw148

Age=27
BW=185

135,165,175,185,185,205,205,205,205,205

36yom/202lbs

185
195
195
205
210
215F
215
220F
220F
220 PR!

BW 63kg
load in kg:
60
65
70
75
77.5
80
82.5 X
82.5 X
82.5 X
82.5

CFNSC looks awesome guys!

Can't do heavy cleans yet (ankle) so I did the 300 workout (as close as I could get anyway)

25 pullups
50 deadlift 135#
50 pushups
50 box jumps 18" box
50 floor wipers 135#
50 db clean and press 35# (25 each side)
25 pullups

19:38

I just found out the owner of my gym (Newbury Park Athletic Club) is considering having crossfit workouts regularly scheduled. I am not sure who the trainer is but I am stoked!

25/m/135lbs

65
85
95
115
135 - fail
115
115
125 - fail
115
120 - Got it!

This is by far a PR on cleans. I've never tried to max out on them, and it always seems like so much weight. I was really surprised at how much I was able to do! Next time I'll do more!

Freakin' awesome video. Now that was inspirational. Kudos to the people who did the workout, video quality and production were top notch! Looks like I'm doing some cleans today.

Adam #92-
Matt Axelson will be one of the heroes honored at the Cupertino Veterans Memorial on November 11.
Some details here:
http://cupertinoveteransmemorial.org/memorial_site_plan.html

32/m/185/6'

95
115
135
165
185
205
215
225 fail

really had to force the elbows up on the last one.
225 fail
225 Got it!

26/m/165
115,120,125,130,135,140,145,150,155,160
Hadn't really done cleans before, so will start heavier next time.

40/m/178

165/165/170/170/185/185/185/190/195/200

200# was a power clean-did not drop to a full squat. Barely got it. That is clearly right at my sticking point. I've never cleaned that much so I guess it's a PR. Felt a lot more comfortable with technique at about 185-190#.

My technique is not great, but decent at times, needs work. I don't have bumper plates, and my anxiety level is slightly higher using iron plates for some reason. This exercise is all about controlled aggression. Loved it.

95-105-115-125-135-145-155-165pr-170pr-175pr
30 consecutive wods

29/m/235
power clean (can't catch in low position yet)
best set 225

38/M/172
Subbed front squats as I am recovering from a elbow injury.
155,185,205,215,215,220,220,155x5

BW 181

kg's 75,80,85,90,95,100,105,110,115 (f), 113 (f)

definitely out of practice but a fun WOD

as rx'd

top sets,

brent 264 lbs
krista 138 lbs
jon 220 lbs

stong work everyone!

Adam's post of the full text of the WSJ article removed - commercial, paid, copyrighted content from another site needs to remain there, not here.
Thanks,

Age 35
BW 148#

135
145
150
155
160
165
170 f
160
165
170

#81 (Emil)

West Chester Crossfitter here

Email me maybe we can partner on the weekends

M/165/ 5 ft 10''/20 yrs old

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

I'm still learning the technique - I figure I can break 200 when i get it down

Ryan

23/M/200lb
First time doing squat cleans and dont have bumper plates so no max.
135,155,155,185,195,200,205,210,215,220

Need to work more on getting a secure rack at the bottom.

37/m/170

185/195/205/215/225/235(new PR)/235/225/215/205

37/m/170

185/195/205/215/225/235(new PR)/235/225/215/205

40, 45, 50, 55, 57.5, 60, 62.5(f), 62.5 (PR), 62.5, 65(PR), 67.5(PR) kg

I don't trust my clean technique, so I started low. Didn't jump with enough force, elbows and squat too slow (especially on 60+). Practise makes perfect.

Post:
Snatch practise

find a good sports chiropractor. he should know a lot about extremity adjustments (knees,ankles,ect.) as well as spinal. good biomechanics mean less stress on the body and less restriction upon movement. most use "foot levelers" orthotics. and i had kinesio tex tape applied to my leg when I had shin spints and it was gone instantly.

21/M/160

95-95-115-115-115-115-115-125(failed)-125(failed)-115-115-115

27/241/78"

Only got to seven sets...
175-185-195-205-215-225-235(post back injury PR)

Happy with today's work!

Hello, I am new to this site and I am very interested in trying something quite different from the typical mass building workouts. I may sound quite dumb but I am trying to understand all of the workouts better. I understand what most of the workouts are but what does the 1-1-1-1-1-1-1-1-1-1 reps mean. I am a little confused on how many to do.

Any help would be GREAT.

Jason

great job Rob C and early to boot.

First time with heavy cleans; been avoiding them because my form wasn't up to snuff:

135, 155, 165 (f; missed catch), 165, 170, 175, 185, 190, 190

Felt like with improved form I could probably get 200-210. Speaking of form, a question: I found that as the weight went up I naturally wanted to pause after the catch, at the very bottom of the squat, to stabilize the weight before going up. Is this okay, or should the motion be continuous?

squat cleans need more work, so I did
3x 40-50-50-50-55-55 kg
extra: weighted ring dips
3x 5-10-15-20-20-20 kg
5x 10 kg
have fun, Johan

warmup: 45lb thrusters; pullups; 95lb squat cleans

125/135/155/175(f)/165(f)/155/165/155/155

felt great; low back still healing 175+ next time

post: midshin deads; pullups

38/M/185

Started 185 and ended w/ 205 as my best 1RM.

Did I see other West Chester, Pa Crossfitters?

Jason-
the 1-1-1-1-1-1-1-1-1-1 is 10 singles of the cleans at max effort. You can rest in between. The rests are not timed so rest enought to catch your breath, recover and then try again. I do a warm up before (such as the crossfit warm up routine) and then warm up with some light cleans before moving onto the singles. Some will pick a weight and stay at it for all 10 singles. Others will start at what is fairly heavy for them and with each one keep going up. I usually do the latter. Hope that helps.
Erin

45-45-55-55-55-55-55-55-55-55 (in pounds)
Failed at 65 and 60's were way too ugly to count. I'll get there.

Hey - any crossfitters up in the Lake Placid NY area around Thanksgiving??
Erin

Thanks in8girl, I figured it was ten singles, but i was not sure about what to do for weight. I had a pretty bad night last night for halloween parties, but I plan on going to gym today and will try this for my routine.

appreciate it.

41/185lb

135x5
185
185
205
205
205
225
225
235
245
205

Did our Crossfit Cleveland 5K workout this morning as part of our Hapkido black belt testing. 5 pullups, 10 pushups and 15 squats after every 400M.

Kory M. & Bill R. - 43:45

My run times are not impressive, Kory slowed his paced to stay together. Overall it's a goor workout.

135,155,165,175,185,195,205,215,225,205

Nik #6

Actually I kinda like that Dune quote about fear, it's pretty cool. I totally agree Crossfit has a lot to do with fear, especially when it comes to max oly lifts. I find that my performance is tied directly to how aggressively I overcome the fear and anxiety.
Since there are so many circumstances in life that require a "crossfit" attitude, this type of training becomes a perfect metaphor for performance in all areas, even non-physical.

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

M/28/205/6'2"

135,155,165,175,185,195,205,215,225(f),225

38/190/6'1"

warmed up: Stretched, dips, flys 70#, pull ups

95#, 105#, 115#, 125#, 135#, 145#, 155#, 165# (f), 160#, 160#

then 20+ minutes on the stair climber at the max el, 15 speed.

24M/6'6"/245#

Pre: 2K row

Clean:225,255,265,275,285,295,300,305(f),305PR

Snatch:135,155,165,175,185(PR),195(PR),200(PR),205(f)

Post: 100 pushups for time!

New PR on Snatch by 20lbs! My Clean went up 5lbs. All cleans and snatches caught in the A to A position.

Good Luck Everyone!

Intent,
Thanks & kick some butt today.

Bwt: 133

123
153
173
193
203
213
218 (pr)
223 fail
223 fail
123

Dutch, I'm coming after that 225.. better watch out :)

WU. .5 mi. walk on treadmill
WOD
135/135/155/155/135/135/155/155/155/155
strict form

i meant going after that 225, i'm a moron

35/m/175
CFWU(25lbs weighted pull-ups and dips)
WOD as Rx'd
95 x 3 WU
115
135
145
155
165
170
175
180
185 (PR)
185 Failed on the transition
135 x 2

Ran 1.5 miles 10min

BW 174

157/179/190/201/212/223/228 miss/228 miss/228 PR

Post: Back Squat
Muscle Ups w/ 20 lb vest

m/33/70/195

135
185
205
225x6setsx1
185

Here is a really great, technical demonstration and explanation of the lift at the bottom. This is actually a snatch, but at the bottom it is the same as the clean:

http://www.youtube.com/watch?v=wt423i1w6vs

Cleans are not a 'hall-friendly' WOD for me so I got back on the horse today with the Tabata's. Squeezed out a 410, all results and comments are posted on that day's board.

"Kelly" (Done at 7:30 am)
5 rounds for time of:
400 meter run
30 Box Jumps-24"box
30 Wall Ball-20lb ball (I only have a 19 lb ball, the 20 is on its way)
Time: 23:36

Then at 11:00am did "WOD"
Clean (Full Squat Clean)
Bodyweight: 165
135/155/165/175/185/195/205/215/220/225

bw 170

175x1x10

Made up CFT from last week: 255(pr), 125, 325(ties pr). Total: 705. Finally broke the 700 barrier. Josh Murphy had a big day nailing a 910 pr. Way to go, Josh! Thanks Coach. BW:170 Y/A:59

#88, Marshal, writes,

"GREAT WSJ ARTICLE GREAT WSJ ARTICLE . . . .i dont have the online subscription but hopefully someone can add the full text."

The piece is available for free:

http://www.opinionjournal.com/editorial/feature.html?id=110010788

I also recomend this essay from yesterday's WSJ:

http://www.opinionjournal.com/columnists/pnoonan/?id=110010780

135/155/165/175/185/195/205f/205f/205f/185x3
MU X 15

m/55/200

135,155,175,185,205,225(f),225,245(f)

Enough for this time. In order to get 225, I had to clean the weight to a standing position, then do a front squat. Probably would have felt better in a cage. This was a very mental lift for me. I felt hesitant with the technique, so I know this affected my weight. Need to improve this skill. Oly lifting is new to me, but am loving the challenge.

BW 127, good 3+ hr bike ride yesterday 3400' elevation gain. CFWUx2, TGU 3ea @ 25#, cleans

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

90 is a PR for me for the full clean, tried several times at 95, and again tried several times for heavier on the last four, but the ones that got up were all 80s. My kingdom for some bumper plates...

95, 95, 100, 100, 105, 105, 110, 110, 115, 115(PR)

M/39/6'2"/210

115/125/135(F)/135

Frustrated with the above, I practiced form for the next 6 sets at 105x2.

I've been feeling very uncomfortable with the full squat cleans--I'd managed to get through the first 45 years of my life without ever doing any Olympic lifting. I decided to break it down and work on it today. I went over all the videos here, and read a bunch of stuff on Mike Burgener's site too.

CFWU x 3

45/55/65/75/85/95/105/115/125/135

I think I learned a lot about the elements of the exercise doing it, and I'm much more confident. From now on, I'll start about where I finished today.

27yrs/M/178

Made up Fran today
- as RX'd 2:39 (new PR!)

Followed by Cleans
- 40kg,45,50,55,70,75,80,90,100,105kg

28/f/107

75-80-85-90-95(PC)-95-100-105-110-115 (PR! kinda ugly but made it)

so happy to have broken a BW clean, now if I can only jerk it! I had to do that annie stomp once I got up to 105, surprised that it actually worked. ;-)

Pre: class at crossfit Seattle
running drills, push-ups, more running.
100 partner DB cleans for time: 7:30 (?) i used 15# my awesome partner used 30# he's a bad ass)
pull-up practice: traveling pull-ups, traveling L-pull-ups, 1x4 weighted pull-ups at 25#.

post: nothin!

Congrats guys! I think those walls need some ink...but the place looks amazing.

Annie, practicing with out One World? Not cool sister....I'm still waiting for dance party WOD!

30/m/190

135
155
165
175
185 (Power Clean)
195 (Power Clean PR)
205 (f)
175
185 (Half squat)
185 (PR)

As the weight went up I had a tough time making the clean and squat one fluid motion.

Congratulations CAM on a seriously impressive clean PR!

CFNSC looks awesome! love the pull-ups bar station. Congrats guys!

26yom/175

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

love cleans!
male/24/ 137lbs
115/125/135/145(pr)/155(pr)/160(pr)/165(fail)
155/160/160

42yom / 147

105/115/125/135/145/155/165/175/180f/180PR

Really felt great with this today. All full squat ROM. My max front squat was 185 so that PR will fall next time it comes up. Worked out with MHood again today it is really so much better working out with someone else.

Post - Snatch and OHS Practice up to 105#, 46# Waiter lunges, 46# TGU, Pullups, GHD, and Med ball squats

28/m/210

135
155
165
175
185
195
205
215
225(F)
225 PR

Thanks, Mark & thanks for pushing me to go!

M/36/190

135
135
155
155
185
185
205(ugly)
205(not much better)
195
195

It's hard without bumper plates and someone to watch your form, but I think I'm getting better, and KNOW I'm getting stronger.

29/M/175

135
155
165
175
185
195
200
200
205
205(ugly, ugly form)

135
135
135
135
155
155
155
160
160
160

24/f/5'6"/149

I'd never done heavy full squat cleans before, so I spent a lot of time working on form beforehand.

77/77/88/88/99/110(f)/99/110 (weight in lbs)

I was getting pretty fatigued, so I called it a day. I think I can probably go a bit higher now that I'm more comfortable with the form, but my front squat strength would become the limiting factor pretty fast.

46 195

135, 175, 185, 195f,195, 205f,205,215f,215f,210

Thought I had went up to 210 made math error and did not realize until I took weight off it was 215. I was very close second time at 215. Getting weight high enough having trouble with dropping and catching. Not squatting low enough also.

135
155
175
185
195
205
215 new best
220 f
205
205 f

25/M/208#

Still need to work on my catch. I am a little jerky and catching the bar a little above a full squat and then bringing it down.

135 x 3 (Warm-up)
185 x 2 (Warm-up)
205
215
225
235
245 (F)
245
255
265 (F)
265
270

Does anyone else have DOMS in the hammies and low back from Michael?

EliteXC fighter Jared Hamman gave Crossfit (San Bernadino?) some love on his pre-fight interview during last night's televised fights. If you watch the replay, you can see him do tire flips, kipping PUs, etc...

warm-up (21-15-9) pull-ups,push-ups,squats

*first time doing cleans*
95-95-95-105-105-105-115-115-115-115

m/33/176 176 days since CF, Columbus Ohio

95 115 135 155 165 (Fail) 165 (Fail) 160 (Fail) 155

Thanks for the suggestion the other day poolboy, I will definatly take a closer look at what I am eating.

WU: 500m row, cfwux3

WOD: 95, 95 (warm up)

135,135,155,155,175(pr),175(f),155,135,135,135

Having a hard time with this one, can't seem to get the catch right so i took weight off so as to not mask bad technique with heavier weight.

M/31/165

185# all sets. I need help with my technique badly.

"Michael" to warm up, then:

95/115/135/145(PR)/155(Fail)/135/135

Second WOD in a row with a PR. Thanks CF!

Split cleans from the floor
135, 145, 155, 165, 170, 175 (PR), 180(fail), 180(fail), 165, 135
M/34/185

188# M

1)205
2)225
3)245
4)245(f) 225

225x1x6

metal plates in big box gym means failure is not an option. Could not push as hard as I'd like.

M45/250#

205,205,215,225,225,235(failed to stand up),
235(pr),235,245,255,265(failed - early pull)

Thanks to the things I learned at the Oly Cert last month, I was able to beat my old PR by 30# and it went up so easy I had to try 265. I would have cleaned it too if my timing had been a little better.

Thanks Coach B and Crew! You guys put on a great class.

M/30/170

135,155,165,165,175,185,195-F,195-pr

I still can't catch in a very low squat postition. I come down into a half squat, so I guess I need to work on my front squat.

I finished off with some deadlifts and a 3 rounds of hspu's and rope climbs.

David

165# M

1)95
2)115
3)135
4)155
5)175
6)185
7)190
8)195
10)205

I stopped at 205. The issue is the front squat for me and I don't make a smooth transition from clean to squat. I could have maybe squeezed out 225 if I was sure I wouldn't hurt myself by trying. :)

90-110-135-170fail-155-165fail-155fail-155-160-160fail-155

m/40/174

95/105/115/120/125/125/125/130/130/135

no experience on oly lifts so concentrated on form/technique- pretty much full front squat, need to work on catch position (on shoulders).

Can't say enough about how much it helped having someone there for feedback on a new lift (thanks mhlane).

Love the clean.

Nik #6

In my persoanl experience of 20 yrs as a runner and 10 as a coach of CC and Track, most "shin splint" problems are foot bed and running form problems.

1. You're a big dude, get bid dude shoes. Brooks Beast is by far the best.
2. Get fitted for orthotics.
3. Shorten your stride and strike the ground with your midfoot-forefoot
4. Keep your hips high and abs contracted (think about the position at the top of a squat)
5. Shoulders square no swinging, arms forward and back
6. Stay on soft surfaces when you can.

Good luck-

37/m/165

Clean 65#-75-85-95-105-115-125-130-135-140f

c&j: 60%x1x5 80#, 65%x1x5 85#, 70%x1x5 95# each on the minute
c&j: 2x1 100#-110

Thanks for the link to the Kono lecture, Ed. Very helpful.

Tim, #173: Yep. Moderate DOMS in the lower back and hamstrings. Didn't really bother me on the cleans, but when I tried to run afterwards it was a problem.

Nadia, it was good to be back at Sat. AM class. You have a bar muscle-up now? When I looked over you were locking out over the bar. Excellent!

24/M/215

Just got back after two weeks off...F time off

got 185 on the fourth set, but form sucked...so hammered out the remaining sets @ 175

26 yom 6'2" 155#

CFWUx3

95, 105, 115, 125, 135x6

Could have gone a little heavier, but not without bumper plates...cleans are not fun to fail without bumpers.

35/m/5'9"/235#

worked up to a newe PR - 215#

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Clean 65lbs x 10 – 95lbs x 5.

Clean
115lbs x 1
120lbs x 1
125lbs x 1
135lbs x 1-1-1-1-1-1-1
3 minutes rest per set. First workout with new bumpers.

Compared to 070117: 95lbs x 1- 105lbs x 1 - 115lbs x 1-1-1-1-1-1-1-1
Foam roll after.

37/m/155

First time really doing cleans. Not sure about my technique and I had a hard time coming out of the low position. Probably need to do more front squats.

65/65/75/75/115/115/125/125/135/145

33/M/75

135-135(F)-135-135-145-155-165-175-185-185(F)

The second 135, I tried too hard to get "elbows up" and fell back. The last 185, I just did not have.

Great wod. Looking for crossfitters in wilmington, nc, call 9102289912

44/175

133, 154, 166, 177, 188, 200, 205, 210, 215F, 315F.

Tim:

135, 185, 205, 205, 225, 225, 225, 225, 225(f)

All of the 225s and one of the 205s were power cleans, I just could not get under the bar. This is probably for the best, as my back is still not 100%.

Post: TGU situps, HSPUs

Uh, that second fail was at 215 FWIW, not 315, it just felt like 315.

Anyone know what Brendan's shirt says? "Earn Your ______" Where can I get one?

TomW #187-

Hey! Thanks for being such a great partner today during the workout at CFS! Glad to see you back there on Saturday mornings! Yeah, I got my first bar muscle up today; I have no idea how that happened especially after all those pull-ups. I swear it must be this zone thing...
Hope you enjoyed the oly lifting afterwards, one day I will stick around for that.

m/23/194

First time doing heavy cleans.

135,155,165,175,185,195, then had to quit. My shoulder is still acting up. I thought cleaning my bw was good, but it looks par for the course around here. Still, I'm excited because when I started (a few weeks ago,) deadlifting 135 was a chore.

still feeling a little off and I had no snap.
started at 133 worked up to 167 but video analysis and my own feeling revealed that I was pulling early with my arms and certainly not dropping under the bar fast enough. The were certainly more power cleans with a squat added in.
Dropped the weight back to 133 for a few sets then onto some tall cleans at 88# for a bit then packed it in.
disappointing workout overall.

M/36/179
Did Michael today as Rexd. 24:47!
Happy with it. Need to improve my run.

This is another first for me. Ive only just started doing cleans and so so far until today only with 95lbs. I can identify some my mistakes so far, some of it is fear of the weight, mostly I think I am just not getting my elbows under the weight. I need lots of work.

Male age 36, 174lbs.(and now I am under 8 percent bodyfat, thanks crossfit!)

My lifts were

135x1,145x1,165x1,165x1,175x1,175x1,185x1,185x1,195x0, 195x1.

Thank you

M/36/179
Did Michael today as Rexd. 24:47!
Happy with it. Need to improve my run.

24/f/129#

65/65/65/65/65/65/75/75/75/75
Still working on getting my form down on these cleans but it's coming along..

22/m/160

CFWUx1
135-145-155-170-185-195-135-135-135-135
post:10 L-sit to planche transitions & 20 rockers

33/m/175/73"

CFWU 3X15--dips on rings.

Warmed up with a dowel, then a 20# MB, then the bar, then adding weight until:

10X1@160

Didn't have the stones to jump to 185 (plate limitations) plus no bumper plates. I am now (last few Clean WODs) doing full ROM, and it feels good to do it more correctly than I was before.

anyone else out there develop really bad crampy/arthritic pain in their scapulas/mid back muscles when they started crossfit? I don't know if doing pull ups so frequently is the cause but I had to stop my squat cleans in the third set today my back hurt so bad. Obviously they need a rest for a while. I'd be glad to hear if anyone has ideas on how to prevent it if you have experience with this.

age: 24 bw: 70kg

crossfit week 2

20kg x3
30kg x3
35kg x3
40kg

Could have done more.

29M 6' 185

185
205
205
215 fail x3
205
205
210
215 fail x5
215 Got it, but it was ugly.
215 fail x3
205
135x3
135x3
135x3 Working on form.

The strength is there, but my receiving position needs work.

CFWU

165/175/180/185/190/195/200/205/210/5 reps of 145

after 210, didn't have a reliable spotter to attempt 215

Love cleans, all versions of them. Did the prescribed then followed up with two 1 mile intervals on the treadmill.

Male/25/250lb

156/176/187/200/220/231/244/255/275/286(fail)/275

m/27/180

Never done a clean in my life but have trained for years. THis was my first crossfit day ever, going to give this a strong shot. Torn ACL awaiting surgery, so did this with a brace.

95/115/135/135/135/145/145(F)/145/155/165(F)

24/m/205
135
145
155
165
175
185
195
205 (fail)
205
215 (fail)

18/173/6'0
111
121
131
141
151
161
171
181
191 (fail)
191 (fail)

PM AMRAP double unders 10 min= 415 reps

185x1x10
All the weight my buddy had at his place.

I can barely do a clean, so I practiced at low weights.

CFWU, then 5 @ 45, then 10 singles at 65, then another at 45 for luck.

Having trouble getting low enough for the catch. How silly that I can power-clean so much more than i can clean!

95 for all 10 worked on form

46 / 171

155-160-166-171-177-180PR-182F-182F-155-155

135x1x3

155
155
175
175 Old PR
195
195
205
215
225 New PR

All lifts from floor, caught in full squat

135 175 PC
145 185 PC
155 165 PC
165 155
175 PC 155
As soon as I get a little heavey (for me) I do not get under it.

I've been accused of joining a cult ...

Sorry performance but what can you do:

45
55
65
75
85 failed
80
85
90 failed

Next time will be better.

First time posting. Six months in.

34m 6'4" 210.

205x1 4 sets
215x1 2 sets
220x1 1 set
225x1 3 sets

It's always helpful when reading the posts if people include age/sex/weight/height.

Clean
1x10

97.5, 117.5, 137.5, 157.5, 167.5, 177.5(PB), 187.5(PB), 192.5f, 192.5(PB), 197.5f

apparently I learned how to clean properly

155
155
175
185
221 f
221 f
221 f
205
215
221
221 f
155 x 21
30 knees to elbows

Erin (aka, wife) 27/f/137
105,115,120,120,125,130,140f
I think I might have been able to get it but I have a serious mental block that I need to overcome.

1-135 (okay receive)
2-135 (deeper squat)
3-155 (good)
4-175 (more powerclean)
5-175 (good)
6-195 (90degree squat, ugly catch, but pb)
7-215 (got hungry, forgot about form, failed)
8-205 (failed)
9-195 (ugly again, got it again, failed two attempts to jerk it)
10-185 (got a full squat, failed in the hole)

afterwards, for fun, went for an anyway overhead with 175, got it with a decent powerclean and a split jerk, pb

need to do more front squats, more work in the hole. definitely the hardest part, for me.

also, #6, I love that dune quote. the bene gesserit litany against fear is my favorite mantra.

CFWU * 3
1-95
2-105
3-115
4-135
5-155
6-165

then we made 4 consecutive EMS rides, and I was cold by the time we got back. Worked on muscle-ups, and handstand push-ups.

I worked on snatch form all day at the Primal Fitness weightlifting seminar with Greg Everett, and at the end of the day I did a bunch of squat cleans at 205 and 215 which weren't too hard. I kept trying for 225 and caught it in the bottom each time, but each time my core strength, which is still very weak after those 150 glute ham situps and back extensions, prevented me from standing up with it. I'll get it next time.

Afterwards I did a light circuit of 75 lb. ohs's, pullups, hollow rocks, hspu's, and superman holds.

still getting the form down. did lots of repeats at lower weight to improve form

145
145
145
155
155
155
165
165
170 (PR)
170 (fail)

did a few at 135 at the end for form

160
165
170(f)
170
175
180
185
190
195
200(f)

31/male/167

First time doing max cleans

135/145/155(F)/155/165/170/175/180/185(F)/185(F)

was too afraid of the weight at the end
next time will be better

29/M/190

first time doing full cleans

wu: 95x5,115x3
135,145,150,155,160,165,170,175,180f,180f,170,170

31/m/215/6'5"

145
175
195
205
215
225 f
225 f
215
215
225 f

Well at least I know my max is somewhere between 215 and 225. I think if I had bumper plates and could actually drop the weight if I failed I would have a little more aggression and could get some more up. I need a garage gym.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

95
135
155
175
185
205
215(f)
215(f)
215(pr)
220(f)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

31/m/185

1 - 80
2 - 90
3 - 100
4 - 110
5 - 120
6 - 120 (failed 2x with 130)
7 - 120
8 - 120
9 - 120
10 - 120 (failed 1x)

This is another personal best - Last time I maxed out at 110 lbs!

m/40/72/180
115, 125, 135, 145, 135, 135, 135, 135, 135, 135

Ran six miles, 47:12

Working on the movements still so keeping the weights light.

CFW x3 - went hard on this.

55,55,55,65,65,65,75,75,90,90 -

I really did not feel like I had the movement right so I kept it light.

74
76
78
80
82
84
86
90
92
94/K(P.R.)

135#
155#
175#
185#
195#
205# (failure)
205# (failure)

M/41/193

75,95,115,135,145,155,165,165,170,170

CFWU X2

I did 95,95,135,135,135,135,135,155,155, 155

Followed by: 3 times
10 Burpees
20 Step Lunges
10 Squat Jumps

1ST Day on the Crossfit WOD and to be honest was the fastest workout I have had got done in under 30 minutes and was a sweaty mess.

37/M/185
65
70
90
90
110
120
135
135 failed - lost concentration
135
135
I was afraid to go above 135 because this is my first time with cleans. I'm sure I'll gain confidence and do better next time.

Great work everybody!

Dispatch from the Toronto Cert:

Group workout today was Fight Gone Bad. My score was 254, significantly less than my 315 PR, but that one was done subbing SDLHP for the rowing. Today was the first time I've actually done it with a rower. Also, the last time I used the 45# bar, while today was 75# on both the SDLHP and the push press.

neverfeltbetter.blogspot.com

29yo/M/6'4"/198#
132-176-198f-176-187-198(PR)-198f-154f-154
Today I saw a 3:01 and a 2:39 "Fran" at CFATL. Mike you're a MONSTER buddy, great work.

32yo/F/5'10"/153#
110-121f-99-110-121-121f-132(PR)-143f-132-132f
First time doing this particular workout; cleans are my nemesis!

21/m/180

CFWU x 2

This was my first time going for a max on full squat cleans. I know my technique needs work, hopefully I'll be able to attend an o-lift cert soon.

135
155
175
185
195
195
205f - just a little slow with elbows
205f
205f - got under it then lost it
195

love pc's
not a fan of sc's
front squat is junk

245 pr

25
6'5"
245

M/31/6'1/195 lbs

115/125/135/145/155/165/175/185/195/205 lbs

can go heavier but have to focus on tecnique!!!!

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

Crap, lost the paper I had everything written on. I got up to 137. At that point my form started really breaking down so I finished the rest with that weight.

This was more a play session working on technique rather than worrying about weight.

Cleans 8 x 5 reps @ 50kg

Finished with a Renegade Man Maker/KTE
10-9-8-7-6-5-4-3-2-1 rep workout
26:44
Great workout

Raz 178#/M/35

135/155/165/175/185/195

recovering from a back injury so I didn't want to push it any further.

BW 70kg
50kg 1
60kg 1
70kg 1
75kg 1
80kg 1,1
85kg 1
87.5kg 1
90kg F,1
75kg 1,1,1

Fat Slice, (great nickname)

If you had to pick a cult to join, you picked a good one. Welcome aboard brother hahaha....
The spaceship will be arriving soon...

28yo, 5'11", 169lbs

Back after a week off (transportation troubles). Really happy to be doing heavy cleans again.

135,155,175,185,195,205,215,225,225,235

This breaks through my previous best of 215 for squat cleans. Really deep squat catch on each rep. Felt great.

36M/5'10"/169.5#

95-115-135-155-175(f)-175(f)-175(f)-165-165(f)-155

PR is 180 last month. Just not my day. Not sure why.

50kg,60,70,80,80,90,90,95,95,100

F/46/115

85/95/100/105/110/115/116 power clean/116 miss/105 pc/85

Once the power clean gene kicks in, it's hard to shake.

Anyone ever get sore wrists (ligaments) from any of this? I can't even do pushups now and to do a proper catch for the clean just plain kills. The following day is quite sore. It has been a few weeks now with this pain and it doesn't seem to get better.

Any advice would be appreciated!

Thanks

Only worked my way up to 165# for my last 3 or so.

Just started crossfit'n...is there a difference between a clean and a power clean? Thanks

135,155,165,175,185(miss),175(miss),165,165,165,175(PR)

105, 125, 135f, 135power-clean, 145power-clean, 155f, 105.

23/m/6'2/218

I am a decent athlete but I have little to no training with cleans.

170 for all sets.

I am afraid to go heavy in fear of an injury. I have had injuries in the past (non CF related) and I am not taking any chances till I get myself to a BB cert!

115
115
125
135
135
145
145
155
165
Missed 175 twice (man, that's loud on a garage floor when the kids are sleeping) I totally need to get bumper plates.

This was my first time seeing how heavy I can go on cleans. I was receiving too slowly, but always