Look'n forward to this!
Can't wait to get on my york set!

Well all right! Let's get it on before we stuff ourselves with L Tryptophan on TDay!

was hoping for OHS, but this will do...I don't have a max, 1, 3, or 5 rep for this exercise yet. Looking forward to this too, #1

Whose call was it to put an Iriscience track in the video? And amazing job all you kids. Kyle S.

nice work guys and gal! great snatches!!!

nice work in the video!

Crossfit Vancouver, talk about functional exercise!

Ooooooh, fun fun fun! Too bad I'm at the hall without bumper plates or lifting shoes...

I wanted to welcome my buddy home.

http://www.thechaoscompound.com/blog/

or

http://www.youtube.com/watch?v=Goni8CQ59jM

Welcome Home, Warrior

hmm. this'll be interesting. 3 rep max CnJ's. looks like crossfit GiTMO is getting kicked out of the gym again for dropping weights. WOOOO.

I love that mural in the video.

Can't wait for tomorrow! :(

What are the specifics of the workout tomorrow? I assume 5 sets of 3 reps clean and jerk, but with what weight? Are there anything I am missing?

Sorry in advance for the rookie questions, I've just been doing the WOD's for a week now.

I'm very glad I got turned on to the program, and am very thankful for the time that is put in by someone to put this all together and allow us to use it.

Thanks again,

that picture reminds me of my first job when i was 15 with a concrete pumping company. i can tell you that concrete spreading would make a pretty good wod.

#11 DLock

Heaviest weight you can manage.

#11 DLock, as heavy as you can; gradually working up to your max.

YES! i love C&J's!

nice video, great job guys! I really liked the commentery bits during the workout

CCTJOEY

"the prowler only knows how to hate." great great video. welcome home nate.

Dynamic Effort...just what the doctor ordered!

Thanks for the info

Great workout all. Dumbell snatches are ferocious!

Gotta love the Stooges.

#11 DLock try this web site its a fair starting point for weights untill you know your max
http://www.exrx.net/Testing/WeightLifting/CleanStandards.html

The more I do it the better I feel.

That looks like a great workout. I may do the Crossfit Hopper WOD from the CF Games tomorrow instead. Want to get a brutal one in before I head out on vacation through Monday.

But C&J's are tempting...

oh man, screeding concrete is super fun!!!...especially with no rails. good luck guys, I recommend and ice bath & a 12 pack (each) after that day.

Finally, something I enjoy. I know my form is gonna be the limiting factor on these!!

Can't wait...
-Ben (newby)

Dilemna. My gym has a "no noise" policy which sucks when it comes to doing the olympic lifts. The barbell plates are all metal, and there is no rubber mating to throw down on. Just concrete. Therefore, I am unable to push myself, because I fear failing a lift. So I will have to work on form (not necessarily a bad thing) and keep dreaming of setting up my own gym.

Excuse me while I go and have a little cry.

Quick Question:
At what point does a 3 rep set become a 2+1? I mean, obviously you aren't going to fire off the reps Grace-style. Still, the weight goes back to the floor each time, so does extra "setting up" cheat yourself or artificially boost your numbers?

My grip is going to burst from one of my fingers. What do i do?

Classic stuff CCTJoey. "Push it like I pushed your Mom last night, let's go!" Priceless.

25/M/160
did filthy fifty tonight
subbed
tuck jumps for double unders
kipping pullups for jumping ones
ring dips for wallballs
95lb deadlifts for back ext
every thing else as rxd:32:29
burpees are the worst

john wopat-

just read your comments from yesterday regarding Fran. First of all congrats on the PR, that's also quite an improvement on your SP max! I found your observations very helpful. Fran is a WOD that i battle with as well and really need to shave off a few seconds at a time. I'll try breaking down my thrsuters a bit better, because as you said I can blast threw a bunch but spend a good 20-30 seconds sucking wind. Thanks for sharing your thoughts!

#10 BenDFW-
I just posted a cool picture of the entire NSC mural on the One World site:

www.crossfitoneworld.com

Pictures and videos do not give the the place justice. That box is badass! Looks like Vancouver is going to be awesome too. Does this mean the roof won't start leaking during the next cert that is hosted there? :-)

oh, and CCTJOEY, your setup looks killer.

Sorry, here is a proper link:

http://crossfitoneworld.typepad.com

Is it me, or are those blokes pouring a slab without any rio?
- Granted it isn't load bearing, I cant imagine it lasting very long if that's the case!
- kam

Seriously, I'd really like to thank the Glassman's for making all of this happen. I was a pretty serious lifter before I started CrossFit. But, I never felt the pain like I do with CrossFit. Everyday I feel like my body is about to explode. And still, on top of it all, I feel like my typical weightlifting strength across the board has either maintained or gotten better. Some nights I'll finish off my WOD by doing some of the more traditional lifts (bench press, dumbbell flys, etc) and even after the WOD I'm still as strong as before. So thanks again to all who have made this free website possible. I truly appreciate it.

Did he just say dumbell flys?

HELP!!!!
Sprained my akle this weekend and want to keep up with crossfit. Any ideas for routines as I will exhaust the upper body only "girls" pretty quickly.

Thanks

Joey, you sound just like Billy Bob Thorton!

Nice way to welcome your (victim) friend back.

3,2,1 GO!

The Concrete is loaded with fibrecon and is 32 MP

#26 Ben:
I think that's a good question. I'd say that if you are making sure that your arms and shoulders are all positioned it's still a 3 rep set, but if you're stepping back then re-addressing the bar you've broken the set. Just my two cents.

crossfit rookies, max and vic are 1 week in and hooked!! thanks to all for a great all around resource for fitness. keep the pain coming...

m/23 6'4"/210

Try this

Max rounds in 20 minutes:
5 push jerks (55 kg/122 lb.)
20 glute-ham sit-ups

13 rounds & 5 push jerks

Afterwards, I had the most unbelievable feeling of CNS fatigue and hormonal something-or-other. The neurological impact was a wallop. I felt like I could either barely move, or I could slay giants, depending on the angle of movement. Awesome workout.

35yom/78kg/6ft

Complete washout. I shouldn't have done this today after doing Linda Sunday. My muscles were NOT ready for more heavy stuff. After three rounds of light lifts my body said it was time to quit. Rats. I wanted 85kg today.

CFWU 2x, warumup C&Js with 50kg, 60kg

70k 3x (1 missed jerk, got it on second try)
75k 3x (missed all three jerks just before lockout)
75k 3x (1 missed jerk, got it on repeat)

-50kg x 3
-50kg x 3
-60kg x 3
-60kg x 3
-60kg x 3

Also new PR in 500m Row 1:42

will do this after sweeping the rain water out of my garage gym

as rxd
165lbs for the 1st set.
155lbs for the rest.

then did "michael"

Nice one, thanks Pati

Good morning. Recovered nicely from a selfinduced beating yesterday! Well done, and cheers! Moving forward...

Great video guys. Love the look that happenes in the eyes when you KNOW someone is truely pushing the envelope! It gets my blood pumping just watching someone with the look even at 5am.

I have found more often than not, that my elbows (possibly tendonitis) pay a price after doing cleans. I believe my form to be correct, elbows high and tight, but I get a similar sore elbow syndorme that occurs with repeitive rope climbs.

Has anyone else experienced this and what is a suggested way to remedy it?

~J~

"Train Hard or Stay the F$#@ Home!~

39/185/6'3" First time ever doing C&J. Worried about injury, so we started with the bar, I added ten pounds each set, I wanted to learn the exercise and form without injury! Next time I will start with 85# and work north. Didn't feel like I did much so we did a pullup ladder, made it to 8 started kipping on the 6th set. My w/o partner went to 8 and back down, no kips! (He's 51) Impressive.

C&J X3

last set:
135, 135, 135f (2 reps @ 115)

It is what it is,
but doesn't have to be

Mike Donnelly

KB snatch practice.

Did the db snatch/pullup workout demo. 25# db snatches with the db laying flat on the floor each rep, below parallel on the squat and full lockout overhead. No breaks on pullups. 9:22. Nice workout!

90
110 - f 2
105
110 - f 2
110

31/M/163

As rx'd: 115-95-115-135-140

26/6'6"/202 lb

40-50-60-70-80 kg

135
145
155
165
165

Need to work on these

23/f
25-30-34-39-40kg

My first round of C&J ever...and I LOVED it. I can tell how CFing for the last 2 months has really prepped me for these types of movements and loads.

65 x 3
85 x 3
95 x 3
100 x 3
105 x 3
Since my muscles were spent, but heart was low.
+ 1000m fast rows.

Did something right because 500m in I got a little pukey.

Next time I start with 100#s, baby.

Needed some aerobic work today. Did the following instead:

5 rounds for time:
800 m run
12 x Muscle-Ups
40 x Sit-Ups

As rx'd: 48:49

Tony B.

Nice addition with the interview inserts. The video work has been top-notch from the very beginning; the sophistication and technical development over time has been very impressive. Many thanks to you (and your second camera, Jamie), as well as to Coach and Lauren for this new twist to the main page. I'm not sure how many realize the investment necessary to do this. It's a great business move, to be sure, but it's also another example of the generosity and committment of the Glassman's to this community.

Anybody else see Kelly Moores time on the demo? Whew!

Great video. I'm jealous of the artwork in North Santa Cruz's facility. Looks amazing. Love the facility.

24/5'9"/128

30-35-39-42-45 kg

35/m/70/177
2000m row wu 9:06
WOD C&J 3x, 85,95,100,105,115

37/m/170

as rx'd

155, 165, 170, 185, 185

M /28y

as rx'd

45-50-60-65-70kg

bw: 190ish

As rx'd: 135, 155, 175, 195, 205

Last 2 sets were power cleans. Technique still needs lots of work.

155
160
165
170
180

165/28/m/5.9

Nadia, I was looking for your Fran score, did you get your sub-4? John

165/29/m

3x95
3x115
3x135
3x145
3x165

Never done c&j before. Should have started and ended higher. No failure on any although I was close with 165.

M/30/5'7/185
As rx'd
135,145,150,155,160

37/M/6'5"/212

135/155/165/165/165

Go heavier earlier next time

Did an olympic lifting seminar only last week, so still learning this movement. Trained on my own so kept the weight safe and concetrated on good form. 50kg felt comfortable though.

26/m/74kg(165lbs)

40kg x 3
50kg x 3
60kg x 3
65kg x 3
70kg x 3

started slow as i havnt done this workout before but definately go heavier earlier next time.

That video was so cool. The interviews, the gym and the music were great.
That was an interesting kip. It looked faster. If it is faster then when doesn't everyone learn to do it that way?
Wait until you see my pull-up style...

27/m/6'2"/188#

went light due to a bit of groin pain and the fact that I wanted to work on form. Have a couple form issues: that mental block of getting my body undeneath a flying bar and a bad habit of PC'ing as the weight goes up. So it was time to work on very deliberate and low squats during the catch.

135 - 135 - 155 - 155 - 165

18 / F
Well, didn't do today's WOD but C&Js were part of my lifting workout today:

Clean and Jerks
2 @ 35 kilos
3 X 2 @ 37.5 kilos
1 X 2 @ 40 kilos
-------
4 X 5 - 1 leg squats - each leg
30 total reps pull-ups
3 X 10 Good-mornings @ 25 kilos

Does anyone have any suggestions for learning how to get under the bar on the clean? I lose my ability to do this over 95#.

Also, should I expect to be able to clean more weight from the floor compared to the hang position?

Age=27
BW=185

95x10
145x5
145
155
165
175

http://www.courierpostonline.com/apps/pbcs.dll/article?AID=/20071120/SPORTS/711200370

31/f/158/68"

w/u CFWUx2 (-dips, +HSPU)

45-55-60-60-65

still working light on cleans for rib thing. just 2 more weeks, then i can start to ramp up weight again! really concentrated on getting full squat cleans. some were ugly, but i got better as i went along.

post: kipping work. finally found a pullup station in the weight room that doesn't feel like a cheese grater. i got 2 singles, but can't string them together. something with my downswing. i have to go back and watch the videos again. i am determined to get these things down!

ck

hey Steve: That's wonderful. Keep it up

#78 Blades - you may benefit from studying the "exercise & demos" on this sight. There's about 10 (ten!) instructional videos that relate to the Clean.

39/m/196#

Burgener warmup X3 and practiced the jerk (landings) as I haven't done this with any real amount of weight before

115#, 115, 135, 135, 135

Not impressed with my cleans, but I was favouring a wonky knee, and like many, limited by a gym with no bumper plates and a "no dropping" policy. Fortunately I had a squat rack (open on the front) to work with, as I fell forward twice, and was able to catch the weight in the supports. Once I get my form better (landing in the squat more on my heels) and my knee feels better, I should be able to move up to 145+.

AL

cfwux1

CJ 135x3, x8 sets

played around with grip today, figured out I have to keep all 4 fingers on the bar if I ever want to re-grip for the jerk.

44 yom and 290# (preparing for hibernation, I think)

CJ 5x3 185,195,205,225,235

then Tabata Couplet; 50# DB swings and frog leg ab mat situps for 8 rounds.

C&J's are not exactly my forte. Back in my football days, Power Cleans were the norm. The standard clean feels a little foreign to me. Well, after doing "power cleans" the last couple times the WOD called for cleans, we decided to man-up and work on this new skill. The weights weren't anything to write home about, but I think it was a pretty good effort the first time out. The form came along ways, so I think it was a success. Without further ado:

As RX'd (Jason, Chris, and Nick):

1.) 95lbs X 3
2.) 115lbs X 3
3.) 135lbs X 3
4.) 155lbs X 3
5.) 175lbs X 3

Nick pretty much was tapped out at 175lbs.

Chris and I could probably have kept going up, but our form was starting to suck on the last two reps on set 5.

Chris and I were feeling froggy after the cleans so we did a super pyramid on the bench. Try this out for a good time:

Rest only to spot your partner.
12 reps @ 185lbs
10 reps @ 205lbs
8 reps @ 225lbs
6 reps @ 245lbs (this is where we started getting tired)
4 reps @ 265lbs
2 reps @ 285lbs
4 reps @ 265lbs
6 reps @ 245lbs (by this time we were at muscle failure after about the 3rd rep)
8 reps @ 225lbs
10 reps @ 205lbs
12 reps @ 185lbs
Finale: burn out with 135lbs as many as you can get. Chris and I got 12 each, and cried like little girls when it was over.

Oh yeah, Ed is back and we welcomed him back with the Filthy Fifties. We couldn't let him get over on doing that one. He finished around 38 minutes or so because he does double unders like a retarded bear.

bw 170

95
115
135
155
155

95, 105, 115, 120, 125

24/f/5'6"/151

73 lbs
83
93
98
103 (failed on 3rd, got the 4th)

M/39/185

The deep deep squat on the cleans is a killer and I have always done it poorly, so I worked on form. And still walked away from the bar huffing and puffing.

115
135 x 4 sets

All reps A2A

More better faster

I want to second AllisonNYC's comment about the kip on the video. It looked almost circular with no push back from the top. Is it a helpful style or simply fatigue? Thanks.

wu: 3 rounds: skip 1:00, 3 mu-27.5 (moderately difficult)

wod: 5x3 c&j 95#, 115, 115, 115, 115 (terribly exhausting)
alternating with 6x1 ring dips (getting a bit easier)

cd: breathing ladder pullups 6 rounds = 16 total (hands feeling better)

#73
Hey Colin, I was at Andrew's cert last week-going to the ring practise on thurs?

I was just looking through
http://www.army.forces.gc.ca/land_force_doctrine_training_system/ex_aita_trg/acim/references/AFM_CFP_9_week.doc
and was thinking of trying it out before I head to Texas in January (just enough time).

Just 1 question:

On "Camille", it calls for 5 x (5 pull-ups, 10 push-ups, and 15 air squats). I read that as 5 rounds of "Cindy" after each 600m run for a total by the end of the workout of 75 pull-ups, 150 push-ups, and 225 squats (25, 50, and 75 each round respecitively). Is that right?

41yo/f/160#
C&J
45#-5x
55#-3x
65#-3x
70#-3x
75#-3x
85#-3x
OHS
45#-10x
55#-10x
65#-10x
75#-7x
85#-5x

3 x 135
3 x 145
3 x 155
3 x 165
3 x 165

I did about 5 warmup sets with increasing weight then:

155
155
155
165
165

Don't think I could have done 165 all the way through. I'll try starting with 160 next time instead of 155.

john

i'm a few days behind...as always! Filthy 50 today in 23m:55s, previous best 28mins! OOH YEAH!

No bumper plates, no lifting shoes so I did my own thing at the hall. I highly recommend trying it.

30 35lb Man-Makers with full squat cleans=7:54

Pre-weighted Burgeners
Post-50 V sit-ups and stretching.

PS. Love the Stooges clip on the video.

M/22/165
Crossfit Newbie

3x115
3x135
3x178 for last 3 sets

then worked on my KTE's, I've only been doing crossfit consistently for about a week and just realized I've been doing them all wrong so I figure its make-up time

115/135/145/155/165 as rx'ed
now that i think about it, i did more of a clean push press. could have gone heaver

Pre: GAWU, BWU
C&J (all in kgs) 20x5, 40x3, 50x3
60,65,65(F 3rd J),60,65
Post: OHS 30kgx10, 35kgx5, Snatch 30kgx~15,

Jerk needs practice, lots of pressing at the top. Cleans were definitely much easier than jerks. A few power cleans but they were mental errors. It wasn't too heavy.

I was very pleased with the new Oly platform and bumper plates at my gym. Some others were outright rude complaining about it though. They called it a bowling alley and said it should have a clown mirror in front of it. One guy said it was too loud when the weights came down (I controlled the descent until waist level every time) Its so hard not to make fun of their quarter squatted bicep curls with 3lb dbs (3 sets of 12 with lots of rest in between, of course). Nonetheless, I just laughed and cursed their ignorance under my breath.

CWWUx1
DU practice
Fran 4:47
I'm getting farther into the rounds before having to suck air,though i don't know if thats better or not.

m/31/185

135,145,155,165,
last set 1 rep of 185 then I gassed & did 2 reps of 135

M/50/170
115
125
135
145x1
135

30/M/192

30kg,40kg,50kg,60kg,60kg

cfwux2

65
70
75
80
85 failed last two jerks

Since reading the last CF Journal, I have wanted to try a 20 rep set of back squats. I didn't know what weight to try, ended up being a bit light. Next time will try 115.

20x105 back squat

=================================================

TSCHANZY 45 YOM 174 LBS 5'9"

1ST SET OF 3 245LBS
2ND 265LBS
3RD 2X 285 1 X 265
4TH 265
5TH 265
TOTAL 3755LBS

DEADLIFTS AS RXED

=================================================

32 m 187

3-95
3-135
3-155
3-175
3-185 (PR)

The tendons in my elbows are screaming so loudly and are so swollen that I am contimplating cutting my arms off. Still stoked about BW PR. Two weeks ago I couldn't clean 180...couldn't even for one! Today 185 for 3 full squat cleans!
Lost a couple pounds in BW over the past two weeks, but have really really dropped carbs out of my diet, upped protien intake, and it has certainly made a difference in very short time in my composition. Even though the old bodybuilder me (which there is still just a little residue left over in side me would like to freak about the few pounds, I'll take the 1.9% drop in bf as accompanying it. Will push bw up sometime, but for now the focus is form, function, saftey and intensity, as well adjusting to the CF community and way of life. :)

~J~
~Train Hard of Stay the F$#@ Home!~

Hey everyone,

Are we doing regular cleans or power cleans?

Traditional push jerk or split jerk?

Thanks for the help,
Steve

3 x 45#
3 x 65#
3 x 85#
3 x 105#
3 x 115#
1 x 125# f

Next time: start at 85#

CFWU- 40 lb assisted pu's
30
40
40
45
50
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/37/6/166

Wasn't feeling it today, still worn out from Sunday afternoon.

Practiced C&J form up to 95 lbs.

32/M/6'2"/210

140, 150, 160, 165, 145

Nearly lost it and almost fell into the mirror an my 3rd rep at 165, so dumbed it down to 145 at the end to be safe.

95/115/135/155/165

First timer. Form and movement were tough. Any suggestions? I cannot get streaming video on my internet, so the videos don't help.

#85
#85
#105
#105
#95

M/22/6'1"/180

WU: Row 2000m
practice c&j

155x3
165x3
175x3
185x3
185x3

Tried 195 but failed on 2nd

Still wired as always
Heavy Fran: 5:46

Anybody have a trick to get rid of excess energy besides trying to completely exhaust yourself? This sucks. I've read 3 books in the past two days (highly recommed "40 Million Dollar Slaves" and "Survival in Auschwitz"). I've played video games, I've done extra swimming and water polo practices. anything would be helpful except sleeping pills. please help

m/150

95-105-115-135-155(f)

pre-wod:

2500yd swim

45/55/65/70/75

Next time, will start w/ heavier weight.

post:

work on muscle-ups

173/6'0/m
95
105
111
121
141

#78 - Blades

Drilling lots of hang cleans worked for me, especially from the high hang position. Work on racing the bar down and fast elbows (into the racking position). Keep these light relative to your maxes.

Also, make sure you're comfortable with front squatting deep with good form (high elbows, proper posture, etc).

Have never done heavy C&J so I figured I would start with my Grace weight and go from there...

95# x 3
105# x 3
115#x3
135#x 1 (a little shakey on the first so down to
115# for last two)
123# x 3

My cleans are not full squat cleans, I am a bit sketched out about pulling that much weight and throwning my body under the bar for a full squat. I am sure some Oly coaching would help. I was just glad to get that much weight overhead.

then, pull-up / push up ladder
6-8, 8-10, 10-12, 8-10, 6-8. My push ups suck! I can nearly do as many pull ups as push ups. Not really, but too close for comfort. I must improve here....

F- 42 3/4 years - 165#

#114 EricBrandom,
Is this insomnia we're talking about or just hyperactivity...or a combination of the two?

95,105,115,125,135
next time start at 115

155x3x5

john wopat-

sadly, no. 4:15 on Fran! augh, I need to manage my rest periods better.

44/M/6'/185
AS RX'D...

3-111
3-131
3-141
3-151
3-161

MY TECHNIQUE IS NOT THE BEST. NEED A GOOD COACH FOR THE FINER POINTS. STILL MUCH IMPROVED!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

115 x 3
115 x 3

135 x 3
135 x 3
135 x 3

start out a little heavier

#120 dmarsh
mostly just hyperactivity, i get about 5-6 hours of sleep

24/m/199

150#
160#
170#
180#
190#

I have the strength for more, just not quite the technique yet. Form is getting much better though.

Jalalabad, You guys are hitting it hard out there. You should toss up some pics sometime.

is it better to end in the lunge position for the jerk or not? I'm guessing the benefit comes w/ heavier loads...?

Finally back to working out after 9 days of total debauchery in London.

CFWU x3 (10 reps)

Clean and jerk;

45 x 3 x 2 (working on form)
50 x 3
55 x 3
60 x 3

Cleans were mostly power cleans--intellectually I know what I need to do, but just can't seem to make my body do it (dive under the bar). Did pretty well on the jerks until the last couple--they were more like push presses with a split landing. Will definitely get some coaching on this lift when I get to El Paso next month.

F/58/5'6"/139 (gained 3 pounds in London due to non-Zone eating)

28yom/6'4"/210#

135,145,155,165(almost...2 inches from lockout on the last jerk.)

Is it normal that I can clean way more than I can jerk? 165 is an easy power clean for me, but jerking it is brutally hard. Overhead strength remains a massive weak spot for me.

EricBrandom

I like to do more and more as well hence the nickname MOMO, but I tell ya If follow this regime I'm usually nice and calm and really relaxed...

Wake up 5:00 feed the baby.
Do morning dynamic stretches, a little bridging and grease that grove with 1 1/2 poods KB swing.

Lunch WOD or equivalant workout, I've been runnig sprints drills with KB since they cracked down on me going home to the WOD.

Dinner WOD or MMA for one to three hours. In three hours of grappling in hot gym I can loose six pounds....

Bedtime breathing exrcises (lots of stomach vacuums) and a little static stretching.

Through out the day I also do mini exercise that I associate with doing other things such as
ever time I feed the dog (twice a day) I have to do 10 pullups, ever time I go into the bath room I do a standing ab exercise, I always take the stairs, and even though my married lady gets mad I like to park as far away from buildings as I can... stuff like that.

Or you could just have a kid, that slowed me down a bit.

juggle on!

Wish I lived in a community of "Crossfitters"!
Learned alot at the Pittsburgh certification.
Thank you to everyone.

Sincerely.shy, "out-of-shape" girl!
Cert gave be a boost to train harder...
to train faster; to stop giving in when I am fn tired!
Gotta want it, and I DO.
Too bad i didn't get there sooner. The corrections to my form and technique will be most beneficial.

I just started the crossfit workout 4 weeks ago, and it is awesome. I am having some trouble with my shoulder, and for the week of thanksgiving i want to let it recover. what can i do in order to still get a great work out, and not use much of my shoulder?

Thanks,

Breslin

95#, 115, 135, 145 (power clean), 115

m/37/200/6'3"

135x3
145x3
155x3
165x3, power cleans
155x3

really thought I could go heavier, but almost losing #3 at 165.

sub'd:
Front Squats
135.3
155.3
165.3
165.3*
155.3
145.3
145.3

*donated blood yesterday, felt kinda whoozy. didn't train hard; considered going home.

125# 6 sets

32/m/215/6'5"

165x3
185x3
195x2 (failed on third jerk)
195x1 (failed on second jerk)
185x3

A little disappointed. I on both 195 attempts I got the first rep easy, then my shoulders would fail me on the jerk. More aggression and getting lower on jerk would have helped.

#126 Eric,
Step 1 would be to look at your diet. If you haven't already, I would eliminate grains and sugars in particular, drink only clean water (no caffeine, milk, soda, juices, etc.), and supplement with a high-quality fish or cod liver oil (to increase omega 3's). Also, make sure your macronutrient ratios are not heavily favoring carbohydrates over fats and proteins.

Also, you may want to look into less stimulating activities (meditation, yoga, etc.) to feed the parasympathetic nervous system. All of the excess activity, stimulation and exercise will seriously tax your adrenals if not complemented with enough rest, recovery and relaxation.

I know it seems counterintuitive to fight hyperactivity with relaxation but think of it using a muscle analogy. If you train your chest all the time and neglect your back, it will lead to an imbalance in appearance, strength and function and potential injury. The muscles of the chest will always be "turned on" and quick to activate, while the muscles of the back will be chronically "shut off" and difficult to activate. The oversimplified solution would be to work more back and less chest.

Same thing with the autonomic nervous system - if the sympathetic branch (energy expending, catabolic) is always turned on and the parasympathetic branch (energy conserving, anabolic) is shut off, specific activities must be engaged in (meditation, etc.) to eliminate the imbalance.

Sorry for being so wordy but I think this is a very important subject that more people need to be aware of. The "more is better" attitude that has pervaded this society has everyone way too stressed out!

Hope that is helpful.

M/47/149/IR

"Michael in a wetsuit"
3 rounds for time:
1000M Row
50 Sit-ups
50 Back Ext.

25:03

135 for all sets. Just didn't have it today, plus no bumper plates. Have to work on my jerk more.

28/m/183cm/91kg(200lbs)

As rx'd

40kg x 3
50kg x 3
60kg x 3
80kg x 3
90kg x 1
100kg f
100kg (nailed)

Decided to go for a 1 rep max on the last set got the 100kg(220lbs)on second attempt very happy.

#117 EricBrandom

Try having a baby...cant say that I have any 'excess energy' or trouble sleeping (when I get the chance these days)-other than the 'kick' I get from Crossfit.

Seriously, do you work out in the evenings-sometime this makes it hard to fall asleep?

Good luck-its not a fun place to be.

I was cautious because of a recent knee injury so I did like 25 C&J with just a dowel to warm up, really paying close attention to form.

135x3
155x3
175x3
185x3
195x3
205x2.5 - I got the Clean on the last one but I did not attempt the jerk because I was pretty gassed and feeling a little timid because of my knee.

Thanks all, I'll definitely look into my diet, because let's face it, I'm 22 and don't always think about it, maybe it's time to seriously get on the zone. As far as yoga and meditation goes, some of my friends swear by it so I guess it's time I take them up on their offer to go with them.
Thank you all so much for responding
Yours in XFIT
Eric

M/35/69/170
115 first 2, 135 last 3
felt like I could do more, but form needs improvement first.
post - practice hang cleans with 115 and 135 (form not so good)

Did 'Nasty Girl' in 19:44 min
first round as rx, second round 4 mu, 4 jumping, thirth round 1 muscle up, 6 jumping
I lost a lot of time trying to do more muscle ups but just failing an inch below the lowest dip point. I think I need to pull harder. Will do some more in the next couple of day's.
On the good side, the first set was a string of 5 + 2 muscle-ups.
Have fun, Johan

And about having a kid...
I've gotta get a steady girlfriend before I even consider that as an option. HA

M/31/195

CFWUx2

C&J (5x3): 155, 155, 185, 185, 185
BS (5x3): 225, 245, 245, 245, 245
Probably taking a few days off from weights for the holidays, so I threw in some deep squats to tide me over the weekend.

Andrew #44: I've done several of your WODs the past several weeks and I'm always smoked. Good stuff. Thanks and gimme more.

5min rope skipping + CFWUx3 (and snatches and cleans with oly bar + 5Kg)

WOD:

55Kg x 5
60Kg x 5
65Kg x 5
70Kg x 5
75Kg missed :(

I'm catching up and couldn't let Filthy 50 go by:
50 18" box jumps
50 jump pull-ups
50 25# db kettlebell swings
50 walking lunge steps (see below)
25 Knees to mid-air
50 push press- 35#
50 back extensions
50 wall ball-10# ball (all we have at gym)
7 burpees
50 Reg. rope jumps
35:39
On lunges, my right quad was screaming. I don't know what's up with that but wall balls were so painful. I stopped at 7 burpees so I can walk later and tomorrow. Can you pull a quad? Ice or heat? Thanks.

34/M/155

95x3
105x3
115x3
125x3
135x3

VIDEO WOD

You know, I have to point out that the guy that "won" that WOD was doing a split power snatch, not a full squat snatch like the rest of the crew. That's scaling, not a win.

36 - 180 lb

KG - 70, 80, 85, 87, 89 (196 lbs)

happy with that, slow feet made the jerks difficult. Need to work on split speed footwork.

27/m/190
As Rx'd
135, 155, 165, 175, 185

26F/5'8"/150

Man OLY lifts are fun!

Worked on form- no bumper plates

5X1 45# clean
5X1 45# Clean & Jerk
5X1 55# Clean & Jerk
5X1 65# Clean & Jerk *First time I've gotten 65# overhead!*

#79 Steve- Awesome article! What a great application of CrossFit. Fitness can really change anyone's life. Thanks for being such a model to the kids you work with and to all of us.

masterpayne_NYC # 155;

Robb noted that he has a shoulder injury and scaled due to that. He said in his interview that he other athletes did much more work...

#116 Bobby,

You don't have to stream the videos to watch them. You could just download the .mov or .avi files and then watch them locally on your computer. However, if your ISP is really strict, then you still could be out of luck. Try it and see.

33/M/200

Warm-Up x3
10 OHS
15 Dip
15 GHD Back
15 GHD Situp
15 Pullup
15 Calf

WOD
135
135
155
175
185x3

23/M/80kg

KGs:
65
70
75
80 (sloppy form, stayed at this weight)
80

First time trying C&Js, I think it went well.

50/195

135-135-135-135-135. Left bicep is a little irritated and it gravitates into the shoulder, it took longer to warm it up. Kept weight low.

I agree with Bingo, great work Tony B.!

Only 4 rds. of C&J, 3 reps, and wimped out and resorted to power-cleans.

105, 115, 125, 95.

Interspersed between rounds of max pullups: 41, 33, 20.

At 24Hr. Fitness, Oxnard, CA.

37/m/165

95#-105-115-125-135f3

sn: 3x (75%x1 80#, 80%x1 85#, 85%x1 90#)

Congrats to Patty at Crossfit Vancouver for his new space. He had a hell of a time getting one that was going to work so congrats...For all those in Vancouver, Canada this gym is by far the best in the city. I really don't live anywhere near it but I make a move everyday to workout there because the people, atmnosphere etc. is so good. You really can't compare crossfitting at a big box gym or rec center with crossfitting at a dedicated facility. So much better.

Cheers.

29yo/m/160
135-145-155-165-175x2+1

175 as rx ater, 20 kg kb i arm snatch 20, 12, 8, reps-----

135,135,135,155,155

bwt:153

as rx'd: 135/145/155/165/170

30 m 160
3 mile run for warmup
as rxd
95x3
115x3
135x3
140x2 failed on last clean
140x3 redemed myself and got all three

finished with some handstand pushups and ohs just so I could all the weird looks.

bwt 160, 25yom
up to 175lbs x 3, tough with no bumpers. bumpers are in the mail....
post: deadlift work

5min rope skipping + CFWUx2

WOD: without squats

55Kg x 3
60Kg x 3
65Kg x 3
70Kg x 3
75Kg x 2

messed up knee so subbed
5 sets of 3 press
89/93/98/103/108/113

plus sp/pp/pj 89# 8/5/3

intensity lacking a bit today

32 yr old male 5'10" 185#

WU of following:

3 rounds of:
10 Back ext
10 GHD situps
10 strict pushups
shoulder dislocates

Then todays WOD as Rx'd:

3-3-3-3-3 C&J today: 135,155,175,185(PR for 3),185(yeah baby!)

Shoulder is still dicey. Could have went up I think, but didnt want to chance it with the shoulder.

46m200#

135-135-135-135-135

I've just been able to do the full squat clean for a couple of weeks now, and I was really happy to see this wod. did filthy fifty yesterday so still a bit tired and tight from that. probably could have press myself harder, but I really wanted to nail the technique. love rattling those plates. I really am amazed at my steady progress with my six months of Crossfit.

Finished with two sets of 8 of 75# for a little more volume.

WU with MU practice

C & J 5x3
full squat cleans and mixed split jerk

135, 155, 165, 175, 180(f), 165

115
135
155
165
175 1 was full squat the 2nd was power clean
165 failed I think when the # gets a little heavy I am afraid to squat under it.

Damn

This is my first day on Crossfit (yesterday would have been, but it was a rest day). Can someone tell me what it means by 3-3-3-3-3? Sorry for the rookie question... you'll be getting a lot from me.

Sarah Mast: you do a C&J in 5 sets of 3 reps. You start at a weight you know you can do and try to find your 3 rep max weight by the last set.

155
165
165
165
165

Out of practice, more next time.

24/m/170

i've never done c&j before.

95 x 3
115 x 3
125 x 3
135 x 3
145 x 2 135 x 1

a little weird for my 3 rep max, but next time should be heavier and better. i spend a lot of today trying to get form correct. on the 145, someone decided to walk right behind me. i got concerned with dropping the weight at that point so i decided to put it down. didn't want to end on that so i dropped a little and did one more.

still new to c&j's

20/m/180

75x3
85x3
95x3
105x3 (i hit the bar on my chin!!)
115x3

wasnt that hard at 115, i could've done more but i didn't want to risk hitting my chin again today..

26/m/165
115x3
120x3
125x3
130x3
135x3

BW 163 age 39
89# x 3
111# x 3
133# x 3
153# 1,1,1
163# 1,1,1

CFWU

Did oly lift training last week in East London.
Thanks to Andrew in the UK who ran the seminar and to Coach and Mike Bergener for getting me there.

Mike recommended in one of the journals to go tortoise rather than hare so played it conservatively tonight:

35kg/40/42.5/45/47.5 - definitely can do more, but want to keep form reasonable.
Sadly no one in gym to critique mine - I'll keep watching the videos.

Post: worked on snatch at 30kg - I love it.

M/46/160
First time at the Y-my garage is now too cold and the Y ,surprisingly ,isn't too bad.
I did the filthy fifty yesterday so I'm pretty sore and stiff.
45#X3
55#X3
65#X3
75#X3
85#X3
Deep squat on each
I could have started higher , and will next time , but I didn't want to cause a scene if I dropped the weight as I haven't done C&Js in a while and I'm new in the Y weight room.
One thing I've noticed with these olympic lifts- I usually have music on when I'm doing the WOD but these lifts really demand some mental focus- so no music and just focus on form and completing the lift.

175lbs
185
205
205
215
225x1 (just seeing if I could)
m/22/6'0/215

Full CFWU. I substituted supermans (supermen?) for the back extensions.

C&Js -- 5 x 3 x chunk of concrete

I broke my used cat litter tub the first time I dropped it with my chunk of concrete in it. Nooooo! Oh well. I couldn't figure out how to clean that thing anyway.

So the rest of the C&Js were done with just the chunk of concrete. This was probably a better idea than using the cat litter tub, but then I couldn't add weight for the later sets.

To hell with this. I'm making a sandbag.

135 3
155 3
175 3
185 3
195 3

Uhhhhh, about that slab they're pouring. No reinforcing wire mesh, no cages? Pouring concrete right on concrete that doesn't even look prepped in any way? Control joints, just tell me someone put in control joints (green cuts withing 6 hours of pouring). Post photos of the slab cracks.

Finally back to Crossfit after a long season. Looking forward to the off season Crossfit training.

Warm-Up: Row 1km - 4:07

WOD: 95/115/120(F)/125/125

Rushed the 3rd set and failed. Took some time on next two, but still maintained grip on bar. Hit my chin on the 4th set. Only a small cut. Got some strange looks for wiping up the blood and carrying on.

Post: 3x10 Knee-Elbows, Stretch.

Age 35
BW 149#

115
125
135
145
150

Just went through some of the other posts up the thread. So its got fiber-g in it, that wont stop a continuous pour from cracking. Though you could just pour it and let it 'control joint by proxy' (crack) where it will.

m/33/179 199 days since CF, Columbus Ohio

95 105 115 125 135

First day back after 1 week active rest, and dam I am glad to be back. It was hard not doing a WOD every day after doing them for 193 days straight. I want to thank bingo again for pointing me to Larry Lindeman post which described his CF workout cycle. Pointing out where to strategically place a good period of rest helps those of use who are just ordinary guys who know nothing of fitness but want to be fit. I have it marked out on my calendar and will follow it religiously until it fails and then I will change to something else :)Either way thanks again to bingo and the CF community.

115 120 125 130 135

then lots of singles at 140 followed 3 front squats. I need some flexibility. Are you listening, Santa?

25M/ 5-11, 175 lbs.
115, 135, 135, 145, 150

29/M/175

135 for all five sets

pre cfwu X3, bwuX1
wod-137,142,147,152,157(2)
the cleans were good, but the jerk needs work.
I had a hard time getting the grip correct after front squatting.

gaucoin-

great job on those man-makers! I have made a few clients do the following:

man-makers
10-9-8-7-6-5-4-3-2-1

alternating with

weighted pull-ups or L-pull-ups
1-2-3-4-5-6-7-8-9-10

#117 Eric

I am in the same boat. It is so frusterating. I am wired at night then toss and turn and find myself exhaused in the morning. you'd think it would be easy to sleep at night but it's a vicious cycle. sorry i don't have any solutions, just want you to know i feel your pain.

I'll have to try the meditation/yoga idea that others have mentioned. I just take some xanex when my mind is racing and that usually does the trick. ;-)

36/m/180

95
115
125
135
145

Sandy
75-85-95-105-115

f/122

Clean and Jerk 3-3-3-3-3 reps

It's a little intimidating trying out a new exercise on your own, especially when heavy weights are involved. So, I did the most logical thing my brain could muster, which was to baby step it all the way.

The bar is my friend.

After attempting my first clean & jerk, I was pleased with my ROM, you know, I didn't break my neck, drop the bar or rip my pants.

45x3
50x1
55x1
60x1
65x1
70x1
(at this point, i was so psyched, my max had only been 55lbs cleaning, push pressing, jerking! then fatigue set in)
75-f
70-f
65x1
65x1
65x1
65x1
65x1

28yo, 5'11", 165lbs

135
145
155
165
155

The last couple sets were pretty slow for 3's. But it's my first day back after about 3 weeks, so it felt good.

m/18/180/6'1
...not great at cleans...

95x3
115x3
135x3
155x3
175x1 (new one rep max)
135x5

Joined the muscle up club today-those rob miller video's helped so much-did seven-then did Angie and knocked four minutes off my last one! how does that work?

WU
95 lbs x 5
3x115
3x135
3x145
2 1/2x155
3x155

As Rx'd

155
185
205
225
205

bwt 185

31/m/200
WU x 3
135
155
175
185
195
205

27/m/180

3x135
3x155
3x155
3x155
3x115 I wanted to work on my form. I am having troubles snapping the bar into the squat.

Ran a mile for cool down-8:40.

Bring on the Turkey!

# 117, Eric you have too much energy? Are you overtraining or something? Maybe your adrenals are taxed, look at what you're eating first.

#203 Miles

Congrats, that's awesome!

135/155/165/175/185x2

Failed on third rep of 185

Just cleans (bum shoulder won't let me jerk).
40, 50, 60, 70, 80, 85, 90, 90 kilos. Felt great.

m/38/178/67"

As rx'd. Can't rack the bar properly. I'm thinking as soon as I learn I will be able to clean more weight. Jerk with 135lbs is no problem.

95
115
120
135
135

worked up to 108x3

89# for all sets.

Day 1 of vacation- posting live from the Adirondacks :)

SP rep of 1: 70-70-75-75-75 (prior 65 +70)
PP rep of 3: 80-85-85-85-90 (prior 70 +75)
PJ rep of 5: 90-95-95-95-100 (prior 75 +80)

Did this WO b/c I did not even think there was going to be a gym and more excited when I found out there was an oly bar set. Last couple times I did this wo I got SOOO sore I felt ill for a couple days. And in a sick way I like that. Though today I left feeling I could have done more/ gone heavier (there is a Spa below and signs to please not drop weights and not wanting to get kicked out...)

Then did Isabel, 65#, time= 6:11. I had this at 5 and change in sept and then for awhile could not even snatch a 40# bar. Got my snatch coming back.

And got my first chin-up. I like my hands more in a pull up position and if I could get the kip down I am sure I would have it.

Erin

m/28/195

95, 145, 145, 145, 145.

Stayed at 145 because I SUCK at cleans and needed work on them. The jerk was a piece of cake. The trail running shoes I was working out in didn't help much either.

28 yom, 180 lbs

95, 115, 125, 135, 145 lbs

31/M/164
Clean and Jerk
These were full squat cleans with a split jerk
3@135
3@185
3@195
3@205
3@205
3@205

33M / 185# / WOD #204 / CFT 825

CFWU, then Clean and Jerk 3-3-3-3-3 reps

165x3, 175x3, 175x3, 185x3, 195x3

Wasn't sure what weight to do so I built up to 195. Next time use 185 straight thru, faster.

m/20/72kg

Clean and jerks as rx'd (never jerked before so form was a bit shaky):
3x40kg
3x45kg
3x45kg
3x50kg
3x52,5kg

Dumbell snatches:
5/5x20kg
1/3x25kg
5/5x20kg
5/5x20kg

38/M/180

worked up to 110kg x 1
missed 120kg - not feeling it today

Patty-
Righteous new box! That thing will rip.

The WO was tough but my split snatches were both spanky (dropping the DB too soon) and much easier than everyone else.

65 x 3
75 x 3
80 x 3
85 x 3
95 x 3

Mixed in pull up negatives between sets, which made the jerk a bit more difficult!

Still awaiting the posting of another CF Level II cert. that isn't sold out already. :-)

male/32/170lb
95 X 3
120 X 3
120 X 3
125 X 3
125 X 3
Fell like I can do more, but I thought I had better stay in the weights where I have better form.

95-115-135-140-155

155 New PR.
My right shoulder has been feeling kinda funny whenever I do cleans though. Doesn't hurt, just feels kinda funny.

jolie-

just saw your post on Fran day. Nice job on the PR! damn you are right on my tail...;-) btw i forgot to metion you totally inspired me to give the bear a try after seeing that video, so thank you, you little bad ass you. :-)

ok C&J time

95, 105, 115, 120, 120

Cleans OK. Trouble with the jerk. Knee still a little off.

Great WOD. Can't wait to see tomorrow's! Does everyones post get held up now, or am I just always the lucky one?

3x65
3x65
3x88 (2x 44lb kettlebells this time)
3x90
3x90 (tried 110, failed on the clean, moved back)

first time poster, long time lurker. total beginner. i know im in need of smaller plates for the clean

3x 155
3x 165
3x 185
3x 205
3x 205

Felt great today. Gotta work on getting my elbows forward faster and I will be able to go heavier.

200 lbs 29yom Camp Stanley Korea!
95,115,135,140(pr),145(pr)
its not about the strength, its all about the technique

rx'd
155
175
195
215
235 easy
255x1
Wish I had bumper plates. Wasn't going into a deep squat at all by the end. I know I could do more if I didn't have to lower the weight nicely every time. fak!

25 6'5" 245

21/m/155

155
175
175
185 (failed 3rd jerk)
155

Feeling weak today, definitely showed in the workout.

49m/5'7'/170

115x3
125x3
135x3
145x3
155x3
155x1 w 3 jerks
165x1
175x1

25/m/170

85/95/95/105/105

Shoulder was hurting and overtrained, could have gone heavier.

44/177

3 each @ 133, 155, 177, 188, 200.

Pre: Single and DU practice
Post: 5 x OHS @ 180 lbs.
50 DU in 1:47, progress but still frustratingly slow.

36M/5'10"/170.5#

As Rx: 115-135-165-170-175.

40 y/o M
75" 200#
CFWUx3
Clean & Jerk
135#x3
155#x3
165#x3
160#x3
155#x3

55
60
65
70
75
80kg
went well

33y/o/m/66"/180
C & J 3-3-3-3-3

CFWU
95 x 3
135 x 3
135 x 3
145 x 3 PR
155 x 3 PR

I felt pretty good. I did some additional C&J's after for practice. The Jerk part was not hard but the clean is a problem for. I hope its just lack of experience. But I do not get a good squat off the clean like they show in the CF training videos??? Is the weight to light?? (my thought was I may get a good elevation after I thrust my hips) I feel like I dont have to go far to get under it.
Am I doing something wrong???
Also, I feel like my shoulders are pretty tired or even stressed negatively from the catch portion of the clean?? I have trouble with the "rack" position I think.
Any ideas??? I would really appreciate it.

135/155/165/170x1; 155/165x2 then fail; 155x1)

legs are still shot from filthy 50

WU: 500m row, CFWUx3

WOD: a ton of broomstick clean and jerks then 95x3, 115x3, 135x3, 135x3, 135x3

This isn't really all that heavy. My issue is technique/form/putting the whole lift together. Any heavier and it gets worse. I'm not going to sacrifice technique just to lift more weight. Anyway, I'm taking the elements classes at CrossFit Central here in Austin next week. Should have taken them months ago.

Been awhile since I've done C&J

135
155
155
165
165

Tweaked something in my shoulder on one of the reps, didn't get quite low enough under the weight.

38/M/210/69"

CFWU X 2 + some floor work.
Warm up: Bar x 10; 40kg x 5

As RX: 5(60kg x 3) (PR)*

Could have gone heavier, but first attempt at this and it seemed to be a nice weight where I was working and form was holding together.

* The first time you do something, it's a PR! w00t

bwt: 160

135
155
175 (pr)
155
145

Still very sore from last cycle, got my pr though.

M/39/6'2"/205

105 X 3
115 X 3
115 X 3
125 X 3
135 X 2 (Failed on the last rep)

65-95-115-135-155

Warm up was;

A round of CF wu, then Bergerner warm up, then practised heavy ball cleans followed by 3 sets of increasing #'age of C&J.

WOD followed;
145 x3
155 x3
165 x3
175 x3
185(f) x3

CFWU x 3

WOD: 145 x 5 x 3

First post! Been following Crossfit for about 3-4 months. I've been a trainer for 8 years and I've never experienced anything like this. I'm the fittest I've ever been.

Did Filthy Fifty yesterday(40:27), took today off.

Will have to do this one tomorrow.

m/33/70/200

185,205,225,225,225

Had to adjust grip between each rep.

Been struggilng with cleans, need someone to watch technique.

M/36/170

132,144,154,159,164

From what I could tell from my shadows my form was so so

45/5/132ish

45 warm up
65
75
85
95
95
happy

M/30/6'0"/203
135,155,175,205,205

Had to rest between reps on last two sets. I also do not drop into a full squat during the clean portion.

Isn't it the same work load either way??

115-125-135-145-155 lbs

As Rx'd 65/75/85/105/125

Only the 2nd time I've done C&J, but it smashed the old PR of 55#. Considering my recently diminished met con ability, it was nice to do a lifting WOD.

Bob
neverfeltbetter.blogspot.com

21/M/165

95-95-115-115-115
Felt good!

m/38/178

Did the WOD in the vid.

As rx'ed, 14:25. Harder than I expected.

185,195,205,215,215
Form not quite there at 225.

went light today to work on form.
3 x 95
3 x 105
3 x 115
3 x 125
3 x 135
I next time i will go heavier now that i have form down

95 x3
105 x3
115 x3
125 x3
135 x3

135/145/155/160/160

28/f/107

75-85-90-95-105-110! Pr

Had to do ine extra set because I found 105 to be managable. 115 is my c
1rm clean pr, have no idea how I did this today, was shooting for 95

Pre:lpull-ups + 500m row (1:59)pr! Finally under min still bad time
Post: 2x30 ghd situps + 2x10 hspu

back after a week off...

32 yo, 228#

95/115/115/135/135

hardest part was moving my hands from the catch position of the clean to the position needed for the jerk. had to modify my catch so that my hands were already in position. kept the weight low to focus on form, plus my wrists hurt a little bit. Glad to be back in the mix, though.

Jodi (BW=107)
45x3
45x3
55x3
65x3
75x3
85x3

Played around with power cleans afterwards, did one rep with 120 pounds, that's a 5 pound PR. WOOT!

M50/170

95
110
115
125
125

still pretty new to the movement

M/6'/35/220

135
205
225
245
265
295x1

110lb. x 3
130lb. x 3
155lb. x 3
170lb. x 1 (Failed clean on 1st rep and jerk on 3rd rep)
170lb. x 2 (Failed clean on 3rd rep)

F/26/135

55-65-75-80-85(failed on 3rd jerk, just barely)

I met up with some other CrossFitters in town. So much more fun and motivating to work out with others!

first WOD in a few months due to rugby training, not a bad one to start with, may have been able to go a little heavier, but form not quite ready yet

21yo/m/75in/207#

CFWUx3
115/135/155/165/175

played catch up today.
filthy Fifty

29:04
used a 24kg KB for the swings

the burpees and the Knees to elbows are what took me over the 20min mark

Does anyone know of Olympic lifting gyms near st louis???? email me please

46 196

135,165,180,190(2)f, 175

more of a push press, technique still not there

33m205x6'

CFWUx3@15reps.

1-135x3
2-155x3
3-185x3
4-205x2 (missed 3rd)
5-205x1 (missed 2nd) finished with 185x2

3 sets of HSPU 10;5;5 against the wall full range of motion down to my forehead.

Clean and Jerk- 3-3-3-3-3

135
155
175
180
180

26/m/195

cfwu
195x3 for all five

Anthony (BW=175)
Row 1000m - 3:28.? (PR)

I decided to row because my neck/upper back are a little stiff from the BJJ tournament. Had a guy slam me in guard 3 times before the ref warned him it was illegal. Didn’t bother me much at the time, but last couple of days have been pretty shitty. It basically feels like whiplash.

So, I started off slow (2:00/pace) … but that felt good, so I kicked it up to 1:40/pace and decided to see how long I could hold it. Turns out it was pretty easy and I probably could have had a huge PR if I went into it with that intention. So I’m happy about the PR, but at the same time disappointed that I didn’t attack it from the get go.

Hey Hooger!

I did it...back at it!!
Keep bugging me man, I gotta do this!
Thanks!!

Rux

BW 127

65/70/75/80/85x1, fx2, 75x2

Current 1RM is 95. I was really hoping to finish out the 85s, but no luck.

26/m/6'3/170#

55,75,95,115,125

Think I could have went a little further.

24/m/185

135, 155, 165, 175, 155

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

Wanted to ask what dept do I need to be in when i Clean. Do I need to goto a full squat. Sometime I catch myself only comming down a little. I am pulling so much that I dont drop down that far. Is this OK

39/M
135/140/145/150/185

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

6'/M/188#

CFWUx2. 135x3

1)185x3
2)185x3 but missed last jerk
3)185x3 but missed last jerk
4)175x3
5)175x3

You know the drill. Metal plates in a globo gym. Could not risk failure, and so didn't really commit to the jerk on sets 2 and 3. Also, I did power cleans, that's what I do. Didn't know they should have been squat cleans.

m 34 148

cfwu x 3

135, 145, 155, 165, 165, full squat cleans

no bumper plates and still working out with a torn ACL...so I did 5-5-5-5-5 instead

M 22 176

CFWU x 3

C&J
115x5x5

Trying to get that weight up there. Kept sets steady:

CFWU x 3

C&J: 135 x 3 reps x 5 sets

L-pullups: 12,10

Lots of questions from ano