Was expecting cardio with gymnastics, o well.

Thanks for the early post. Can't wait to do this in the am

Did anyone see "Sixty Minutes" with Ladainian Tomlinson? They showed a little of his training, pretty interesting stuff.

I'm jealous of all the CrossFitters in the cert group shots. I wish I could go to every single cert and be in all the group pictures. Lucky ducks. Good times.

Like the push jerk stuff. Good WOD for me since I still have a cold.

Ok, I've been crossfitting for a couple weeks, and lack upper body strength. I also have no coach. However, I do have good form and pretty decent lower body and core strength.

So the question is, where do I go with this? I was front squatting 5 reps at 115, max deadlift is 295, I can back squat my body weight (175 lbs.), my max shoulder press was about 115 and max bench only about 135 (why they're so close, I don't know). I can manage 10 deadhang pullups right now.

Where should I be with the push jerk? I've managed to do them on the workouts that had them, but those were metcons and I reduced the weights about 25%. Any ideas?

--Savoir-Faire

3 months of lurkage. I had to post cause I was so early. M/54/180/6ft. I'll check back in after I get this one done.

@Savoir-Faire #6

It really doesn't matter where you start, just work your way up. For me, I usually go till my max, then do like half or 2/3 more sets, so in this case maybe 4 or 5 more after hitting max with as much as I can.

maybe would look like

-10,-5,-5,max,max,-5,-10 or something similar. I never worry about where i 'should' be, but rather how high i can push myself. Don't worry about limits ;)

I'm wondering if I should attempt this one before or after my chiropractic appointment...

Today is my 5 month CrossFit anniversary! Thanks Coach and thanks CF community.

Allison NYC,

You should consider yourself lucky to have gone to as many CF events as you have. There are a lot of people out there would love to make it to just one certification,..

Consider yourself lucky to have the free time and financial resources to travel the country attending Crossfit certifications.

#10 Thank You!!

Out of all the people that have been to the certs, how much would you guys say it costs total? Like including plane tickets and stuff? I am looking to go late summer next year and was wondering how much I need to save? Thanks!

Just to confirm..... It is the push jerk, not the push jerk (behind the head) Also how much weight, 100% body or 80% Max or other?

Allison,
Certainly you must mean that you want to go to the certification for the training, camaraderie, and motivating influence--not just to be in the group picture. ;-)

So today was my first day on the zone diet. I'm m/27/5'11"/165 lbs. I've been at that weight for quite some time (consuming ~3000 calories/day) and don't feel that I need to lose much weight. I'm primarily interested in building muscle. 30% of 3000 calories is 900 calories from protein. Since each gram of protein has 4 calories, that means that I should be eating 225 grams of protein per day (or 32 protein blocks). This significantly higher than the 18-20 blocks that the zone diet calculator said I should be eating. Can anyone explain what I should do about this discrepancy?

I can think of several options.

1. Eat 32 blocks of each category per day. This meets most things I have seen that recommend at least 3000 calories per day for me to maintain my bodyweight. However, it's not what the zone calculator said and it seems like an awful large amount of protein.

2. Eat 18-20 blocks per day. This will leave me way short on my required caloric intake. This might be good to lose weight, but I don't see how it will help me build muscle.

3. Eat 18-20 blocks of protein per day and ramp up the carbs and/or fat to meet my caloric needs. In this case, I don't know exactly what my caloric needs are. I could do about what I've been getting, but that doesn't seem to match with Coach's statements that you need to weigh and measure to get to elite fitness levels.

I also found this web page.

http://www.enterthezonediet.com/learn/zone-diet-athletes.html

At the bottom, it says "Where performance sport is concerned, Zone Diet is not at all recommended as a long term dietary option." I would definitely classify CrossFit as a performance sport even though it's not a sport in the traditional sense of the word. So given this statement, CrossFit's advocacy of the zone seems interesting.

Comments, advice, suggestions?

Oh, for a Crossfit cert in the Northeast! It's not cold and slush up here all the time!

Savoir,
I'd start w/ you max shoulder press for a working set of 3...maybe even lower. Increase, as able, and when the bar speed slows...callthat your working set. Dont worry about putting heavy weights overhead at this point. Take the time now to dial in your form as it will make all your overhead movements better.....
now, I go to bed
J

hey i see my buddy jordan in the picture there! heard he tore up FGB! way to go man!

is that that the cute bad ass guy, pat from the videos in the front row between nicole and kstarr?

i love push jerks!

I went to the Cert over the weekend and it was amazing! All the coaches are so helpful and the people that attend are great! I learned a lot and i am so greatful for the Crossfit community and everything it has done for us. Thanks Coach Glassman for everything!

MB,
by the time this gets posted there will have probably been all sorts of posts....go ahead and do 32 blocks if that is what you think you need...but I'd say that would be way too much for me (200# 75"). My experience with the Zone is limited to CrossFit Journal 21...did not read the books or do any calculations other than measuring my food, so take what I say with a grain of salt, but I have found no utility in counting calories...Just count blocks.

At 165# do you call yourself a S, M, or L guy? Whatever the case I'd start there. CrossFit recommends the Zone because of its effect on athletic performance...not weight loss. If you start and either your performance drops or you have no energy then you should adjust...if your hungry, I cant help you.

If you are going to "ramp up" anything for fat...ramp up the fat. Over carbing is missing the point.

ok so I lied about going to bed...now I go to bed

meant to say:
"ramp up anything for energy"

# 15 - MB

I would urge you to read CF Journal #21: Zone Meal Plans. This article describes how most elite CrossFit athletes eat typical Zone combinations of carb and protein, but with 4 or 5x fat blocks. You're exactly right in reasoning that 3000 kcals on a perfectly Zone diet will give you far too much protein. I'm currently 6'5" 195 and looking to gain about 10 lbs over the next 6 months. I've been taking in 3800 - 3900 kcals daily eating x carb blocks, x protein blocks, and 5x fat blocks. With this diet, I've been getting about 200 g of protein per day.

There is a great video article in a recent CrossFit Journal where Coach Glassman describes how good CF'ers can perform well on WOD's and fitness tests with an average diet. However, to get over the edge and begin performing at the elite CF level, it is imperative for you to weigh and measure your food in somewhat Zone proportions.

There is no doubt in my mind personally that combining CrossFit, Zone (with extra fat), and lots of sleep is an ideal presciption that can be maintained indefinitely.

- Tom

Sweet. Thanks Juan Murphy!

#15 MB

There is a section in the FAQ on this exactly, check it out and maybe it will clarify a little.

Strong work at the cert this weekend in Orange County at the OC Fire Authority -- GREAT participants, GREAT information in terms of 'new' stuff like: POSE for runners (can't wait to learn more about it!), Programming for endurance athletes (Brian from Newport Beach CF), Greg from Concept 2 gave out great rowing tips, the coaching was awesome if I do say so myself, AND, Coach Glassman had as many great thought-provoking and stimulating topics as ever.
AWESOME experience! And, yes, some of the stars were Jordan with a 377 FGB; Jared representing the USMC in excellent fashion in a shoulder press, push press, push jerk demo.
Don't ever pass up an opportunity to go to a cert - you won't regret it.

First time doing for this WOD so no record. Second night after rupturing right Achilles. Hoping to get it fixed 071211. Did 071207 WOD "Lynne" today 071209. Will sub an upper body self rx'd WO for 071210.

MB,

Once you know your % lean mass and activity level (a CrossFitter will be 90-100%) it is easy to calculate your protein requirement. Carbs and fat are keyed off of that. If this is still not enough calories for you, you should increase your fat intake, not protein or carbs. Been on the Zone for 5 years and it works great for me.

#15 MB,

Some advice for all the "calorie counting" and "I need ____ calories to maintain my bodyweight" theories: Walk out to the trash can or dumpster and yell as loudly as you can into it, "I NEED 3,000 CALORIES A DAY!!!" over and over until you can no longer talk. Then, walk back inside, read CF Journal #21 and follow its advice. If you are fairly lean, I would just go ahead and start out at 2x fat blocks. You'll probably end up adding more fat blocks anyways, but it'll make sure your performance doesn't drop suddenly.

The reason you don't need to consume so many calories while on the Zone is because you are allowing your body to use your current fat stores and the healthy fats that you consume as energy. This frees up the proteins that you take in to do their job...build.

From "Mastering the Zone,"

"...the average American male or female carries at least 100,000 calories of stored body fat at any one time. Put in perspective, this is equivalent to eating 1,700 pancakes."

So if you have half the fat of an average American (so from 20% down to 10%), you still have over 50,000 available calories to be used as energy, if you allow your body to do so by getting your insulin levels "in the zone."

Good luck!
Alex

#15 MB,

Some advice for all the "calorie counting" and "I need ____ calories to maintain my bodyweight" theories: Walk out to the trash can or dumpster and yell as loudly as you can into it, "I NEED 3,000 CALORIES A DAY!" over and over until you can no longer talk. Then, walk back inside, read CF Journal #21 and follow its advice. If you are fairly lean, I would just go ahead and start out at 2x fat blocks. You'll probably end up adding more fat blocks anyways, but it'll make sure your performance doesn't drop suddenly.

The reason you don't need to consume so many calories while on the Zone is because you are allowing your body to use your current fat stores and the healthy fats that you consume as energy. This frees up the proteins that you take in to do their job...build.

From "Mastering the Zone,"

"...the average American male or female carries at least 100,000 calories of stored body fat at any one time. Put in perspective, this is equivalent to eating 1,700 pancakes."

So if you have half the fat of an average American (so from 20% down to 10%), you still have over 50,000 available calories to be used as energy, if you allow your body to do so by getting your insulin levels "in the zone."

Good luck!
Alex

OC Cert was outstanding. Perhaps the finest 2-day seminar I've been to, and I've spent far more on far less. Everyone in the CF community should budget this and get connected. It obviously isn't free, but, worth every dollar. Coach is just as engaging in person as he is on the web, and even more thorough in his explanation of the elegance of CF. The rest of the presenters have a huge amount of knowledge to give, and do so freely. I love the community of CF and how open people are...no hiding the secrets, they are open and knowable...yes, you can get most of CF from the web, but, there is something that you can only get in person, it is just magic.

Thanks to all my instructors and new friends. I apologize to my group for being brought to the centre for the instructors and others to 'fix' I promise to get better, but am thankful for the attention and instruction. I'm pouring myself into a plane now, heading back to NZL and fearing getting up from my seat and the cramps that will plague me in Auckland, but, the smile will last far longer than the 15 hours to Wellington.

Thanks again-Jim

she makes those kips look so damn easy

I have always done pullups from a dead hang. Can anyone explain to me the benefit of kipping? Is it like a shoulder press compared to a push press?
Thanks.

#31, The answer to your question is yes. Power is always better. There are plenty of videos on here that will answer any and all questions that you may have.

stranded in my st. louis hotel room without my gym or protein powder...... southwest probably would have thought it was ingredients for a bomb...oh well.....time for a 'cindy' workout tomorrow

Ahh, so cheating is really just power.

#33 Skeletor:

I was recently stranded in a St. Louis hotel room and did this one:

145lbs/30yoa

On the road, so did this in the hotel room:

Tabata something like this:
Hanstand Push-ups (12,7,5,4,3,3,3,4 = 42)
Squats (18,16,16,15,15,15,15,16 = 126)
Push-ups (15,10,8,7,6,6,6,7 = 65)
Sit-Ups (15,15,14,12,12,11,10,11 = 100)

Total: 333

Comment #367 - Posted by BrianG on December 5, 2007 01:01 AM

28 yom, 180 lbs

135, 145, 155, 155, 155, 165 (failed third rep), 165 lbs

Wolfy,

You might think its cheating, but I can attest to the fact that I am way more trashed doing 40 kipping pull-ups than I am doing 40 dead hang pulls. Kipping pull-ups really involve so much more of the body.

To each his own. I doubt anyone would ever knock you for only doing dead hang pulls, so no reason to knock anyone who prefers to kip, right?

Does anybody have advice on how this one could be done without having to bail with the weights? There is only so far I can push the personal trainers at my Globo Gym. Or is it just time for me to finally get kicked out?

I have seen kipping pull ups done well, and some very poor with limited range of motion. I have only been able to do strict pull ups because I don't have access to a bar that is stable enough. Once my local gym install a decent pull up bar (the manager promises me it is coming!) then I will be kipping like a madman.

One thing I have noticed with the kipping pull up is the full range of motion in the shoulder region at the bottom the movement. I have had rotator cuff issues in the past, and the kip is definitely one aspect that helps develop strong, flexible and stable shoulders.

As a sub for kipping pull ups, I have been doing jumping pull ups to a bar that is 8 feet of the ground. You do 10 of these bad boys and tell me your not gasping!

Nuff said. Train hard

#34 Wolfy,

Another thing to consider is that we don't do pullups only for our backs. We use them to increase athleticism (by training the body to transfer energy through the core), to increase the cardiovascular demands of a workout (since more muscles are using oxygen), and yes to increase power output since more work can be done in a shorter amount of time.

I'm certain that you can find hundreds of CrossFitters that will tell you that they have DRAMATICALLY increased their pull-up abilities, kipping and STRICT, simply by learning and utilizing the kipping pullup. If you want to call it cheating, that's fine, we'll keep doing what has worked for us and thousands of other CrossFitters.

#3 Willie
Yeah, That looked really intense. The one where he was switching hands and feet with the football looked interesting. Looked like a lot of CF type of exercises. Notice the kettlebells? I am betting he might be pretty good at CrossFit. LT is da man.

Oh joy ... Push jerk... should be fun... My back is still killing me from our last 3 days.. lol... Starting to get the kipping R.O.M.... can't get it fully but I have hope... Oh yes I have hope!

This weekend's cert was awesome. It was great to hear Greg Glassman talk as well as Kelly, Nicole, Andy, and all the stud trainers who went out to OCFA. This has given rise to my new goal- "Be as strong as Greg Ahmundson, smart as Greg Glassman" ;)
Thanks alot guys.

Didn't have time for more than four sets this morning, did 55-60-60-60kg (failed last rep on last set)

4 mile interval run to practice pose technique. 45-200 strikes (count one side) per interval. My feet are cramping and my calves will kill for a few days... Will do push jerks in the AM.

34/M/170

As Rx'd:
PVC, Bar, 95#, 135#, 155#, 170#, 185#

m/26/83k

50k, 60k, 65k, 70k, 70k, 70k, 65k. Only just got the 6th set so i took it down.

No overhead lifts in my 7' ceiling basmagym. Damn you winter.

Did seated SP, 7x3

95/115/135/115/125/130/135

105x3x7 push jerks - most reps were solid jerks, a few were pressed out the last couple inches.

1 minute of "running" rope jumping between push jerks.

cfwu
135, 155, 175, 180, 185, 190, 195(2)
2 miles statioary bike

Wow, thanks for all the quick responses.

#20 JuanMurphy,

I definitely don't consider myself a large guy. That's part of the reason I want to add a little muscle. At #165 and 71-72 inches in height, I think I'm at about ~16% body fat. So I could stand to lose a little more fat, but I'm not really overweight.

#22 T Woody,

Thanks for the CFJ pointer. That was very helpful. Let me rephrase to match my understanding. It sounds like the purpose of a strict zone (i.e. 40-30-30) is almost strictly for weight loss. For maintaining, the 5x fat scheme is used. That I can easily understand. The thing that is interesting is that 5x fat changes all the percentages to something like 18% carbs, 14% protein, 68% fat. These are two vastly different patterns.

#24 CGboiler,

I'm aware of the possibility of hidden calories. However, I'm interested in using the Zone to move into the elite athlete level, so I'm not averse to watching my complete calorie intake (including all the hidden calories).

#28 Alex Europa,

Point taken about the common advice. Due to my ~16% body fat, I would not object to losing a few pounds. However, I'm not the average American, and I'm also not at elite fitness yet. From what I've been hearing, it sounds like CrossFit is advocating two diets. One for losing weight (40-30-30 strict zone), and one for maintaining (18-14-68).

So, to summarize:

I'm trying to find the invariant in all this. It sounds like fat is definitely variable to match your personal caloric requirements. I'm interested in the protein rule. Should it be the amount given by the zone calculator (~120 grams/day for me)? Should it be 40% of my calories (again, that seems awfully high and several sources I've seen seem to agree)? Or is the invariant just that you get a 4:3 carb:protein ratio?

I feel that I'm getting close to the answer and have a much better understanding all around. I'm ready to take the step of carefully weighing and measuring all my food and monitoring my caloric intake. Should this be different for fat loss vs. muscle gain, or is there a nice invariant I can use?

Don't have a rack today, so am going to have to clean the weight. Oh well, good practice.

i am having a good time planning the stops and WOD's along the way back to Mass from Virginia for Vacation! I don't have the luxary of time of financial resourses to travel all over going to certs to and meeting crossfitters. If I could, trust me I would! So I am treating this as my oppurtunity to workout with as many of you hardcores (fyi-hardcore= anyone putting the effort in to try their best and their hardest each and every time. hardcore DOES NOT=fastest time, most weight, etc. in this case) as possible.

SO FAR:

There will be a gathering of US for getting our "HIDEOUS" on at PRIMAL FITNESS in DC on the 22nd. There are a couple of you that I have been wanting to workout with for a while now! Can't WAIT!

There will be a group of US (CROSSFITASAURUSES), some from southern VT, some coming down from Burlington VT, and a few others to date, gathering at an undetermined location on the 23rd or 24th.

I have yet to hear back from Albany Crossfit, but I am sure I will soon, and I am looking to gather US for a WOD there on the 26th. Time is YTBD.

The WOD's will be taped, edited, mashed and put to music!

If anyone else wants to get in on this, OR if there are any other stops that we should make along the way (Sorry OTTOWA CANADA, wish I could!! LOL!) please let me know. Also, and other ideas that anyone wants to add to this to make it a great video and time, please throw your suggestions in!

I can't firckin' wait!

Push jerks await at noon.

~J~

~Train Hard and Push Through "IT"!~

Surprised myself on today's WOD. Definitely a PR. Deseo hacer Colombiano orgulloso de mi :)

60/65/65/70/75/75/85

Hey everyone-

I've been doing crossfit for about 3 months now (first post!) and as long as you're being kind enough to give nutrition advice, I have a question as well. It's probably just wishful thinking, but I don't suppose there is a zone-friendly way to make dishes like lasagna or macaroni and cheese...after a cold run in the sleet after work it's really all I want!

Push jerks today were fun. Everyone looks at me funny when the tiny little girl is in the weight room and not on the elliptical.

F/25/132

35-39-42-45(fail on 3rd)-45-48-50(fail on 3rd, but new PR!)

26/6'6"/201

59.5-65-70-77.5-80-80-65 kg

(Mary Ann's are in kg too)

165#/m
what are the weights for these sets?

Great Part III on kips! (that's Annie, right?! doG she has an incredible body!) I feel as though I am pretty good at kipping pullups, but the video's helped me tweak my form a bit. The video's also helped one of my 65 years old clients to get his first kipping pullup (mind you this was his first pullup since he was in the military..40 YEARS AGO!) and his wife, 66 years old, is just 1 session away from hitting it!
The look in their eyes when they "GET IT", I mean when they really get, when it clicks, kipping pullups, snatch, split jerk, ANYTHING, is absolutely priceless! THAT is what keeps me going as a trainer! THAT is what makes training completely worth it! THAT is what I look forward to each day when I get up at 4:30am...seeing the look on their faces, the look in their eyes that says "WOW...I DID IT...LOOK WHAT I DID......WOW I AM SO PROUD OF MYSELF!" Well, they should be!

Sorry, got a little emotional there, but that's the real deal!

~J~

~Train Hard and Push Through "IT"!~

bw: 183

As rx'd: 135, 145, 155, 165, 175, 185, 195(2)

Age=27
BW=185

BACK-OFF WEEK (feeling signs of overtraining lately)
10-15% drop from previous weight (leaving gas in the tank).

As rx'd:

135x3x7

www.stevesclub.org

X66F Got me today.

95-115-135-155-175

Nice work mate!

Crap, thought it was only 5 rounds. Oops

broomstick, bar, 65/85/105/125/150
cold- 34 F
staff participated

Half awake I saw Push Press. 85-90-95-95-95-95-95. Too bad I like jerks.

95;115;135;145;155;165;175

26/M/5'10"/170

135
140
145
150
155
155
155

Faulted to a press on a few reps of the last two sets.

35/m/70/170
Amundson wu, WOD push jerk 45,85,95,105,115,125,135x2 to failure.

135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
195 F
185 x 3

CFWU X3 (jumpingpu,benchdips)X3
20 min
Push Jerk 7X3
40,45,50.55, 60, 65, 70.
9 min 54 sec
Total time 29 min 54 sec

f/38/138/5'7"

55-55-65-65-65-75-75-85-85(failed on 3rd)

I know it was only supposed to be 7 sets, but I was so excited that I could do more, & it felt great, so I kept going & got to 85. I don't think I've ever even tried more than 55-65 before!

m/20/71kg

3x40kg
3x45kg
3x47,5kg
3x50kg
3x52,5kg
3x57,5kg
3x60kg

J rock I wish I was one of your clients.You have the right stuff.

First time ever doing push jerks

Worked my way up to 115lbs x 3

135/155/165/175/185(1)/185/195(1)

pr for both 3 rep and 1 rep max

Koley m/30/165

60k (5 sets of 3 -- had a time crunch; had to shorten workout)

----------

Tina f/39/158

39.5K (5 sets of 3)

F/27/150/5'8"

in lbs.
65-75-75-65-75-65-65

Went for 85 on the 6th set and ended dropping all the weights on the floor. Nothing like being the only girl in a gym. It was awesome to get 75lbs. a PR for me.
Almost got my fist pullup today. I WILL get one by new years!

cfwu x 1

Press, 135x5
P. Jerk, 135x3

185x3
185x3
195x3 old PR
205x3
215x F,1,F
205, 1,F,1

Need better footwear, foot grip and stability were awful today.

did push press instead.

155
165
175
175
185
185
195

Male
6'
240lbs

95
115
135
135
155
165
165

45/65/75/95/105/115/125x

M/45/265
205 x2 press
245 x2 jerk (not enough pop)
275 (F)

28/m/210

As rx'd:

137
147
157
177
187
207
227

Who buys 1 lb (ea) collars?

bw 170

135x3
160x3x6

135-145x1-145x2-145-140-145x1-135

24/f/5'6"/148

65/85/95/100/105/110/115 lbs

27m 6'1 200
135
155
155
175
185
195(1)
185

BW 174

135x3/179x3/190x3/201x3/212x2

Form still needs work.

J rock

I live outside DC. I take it the primal fitness workout on the 22nd is open to all, is that true? Some of my backyard crossfit buddies and I may want to join in the fun. Let me know.

40y/o M
75" 200#
Steve L, I feel the same!
135/135/145x2(f#3)/140/140/140/140

not sure if it was the biorhythms, planet alignment, barbell gnomes, diet or what? Just could not put up numbers today. Tomorrow is another day (not that I'm the type of guy that quotes from Gone With the Wind).

19 / F

since i did more slow lifts last week I opted to do a modified Helen (1 pod KB and kip / jump pull-ups)
3 rds in 12:56

1 final down... 4 to go

M/22/6'1"/185

Not a bad day.

80kg, 85kg, 90, 95, 100, 105, 110- failed on 3rd

Post: Water polo practice: 2meter for two hours. Super fun.
Great job everybody

CFWU- 10 pu's @ 30 assist
Push jerks- 1st set 55lbs. The rest at 65.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

WHOOOOOOO! BWT OVERHEAD!

I was all over the place weight wise, it's been awhile since I did push jerks, but I don't care because I got 205! If I was in a place that didn't frown upon dropping weights I probably could do more.

135 185 205 185 195 195(f) 185

#85 clovis

Will find out the answer to that and will post it.

Bother. Pain in my elbows and shoulders, couldn't get much going.

50kg, 55kg, 60kg, 65 kg, 70kg, 70kg (1,f), 70kg (2,f), 60kg

In pounds:
65/85/95/105(barely)/100/95/95
Really working on Kip, jumping from 2" platform instead of bench and actually able to get almost to bar. Progress, slow, but progress...

J rock

thanks.

27/m/165/5'8
shichea
CFWUx3
115x3
135x3
155x3
165x3
175x3
185x3
good form for the first time doing it... needs a little tweeking.... am i supposed to lock out at the top?

Gloria: WooHoo. Congrats on your PR girl!

Joh: You too! Great work

I'm the opposite about throwing weights. I usually go flying, still attached to the bar as it hits the ground. Very dangerous and stupid. I'm used to not being able to drop weights since we're on the 4th floor in Midtown. We already caused the celiling to cave in underneath us. So even when I'm in a place where I can drop them I don't. I have to change that.

Like this morning...
I just got home from the parks department gym. It's the worst gym of all time. There is only one bar that's not attached to a rusty machine and it's a rusty bench press bar. The gym is so cramped that I barely had enough room to clean it. I couldn't go all out because even if I wanted to drop the weight I couldn't since there was No room at all.

Cleaned from the floor
85, 95, 105, 105, 110, 115 (for one I got nervous and tired), 105

PR is 120 for one but didn't want to attempt it there. So no PR for me today.

This was a disaster. I don't love those little metal plates. It feels harder and heavier to clean those things off of the floor than a bar with bumper plates. I don't know why.
I wanted to get the heck out of there as fast as possible so I took short rests and got tired quickly.

On the bright side I get to stay home tonight and watch HouSE. My fav. I'll do some push-ups and KB work in my bedroom.

J roCk : Lucky bugger. Sounds like you have lots of good times in your near future. The Black Box better be a stop along your way.

I want in on the trip to Primal. That place is the stuff and I promised I would go back soon. Perfect excuse :)

30/M/5'10"/180

135;145;145;135;135;135;135#

Post:
Farmer's carry with two 100# DBs ~63yds
Bench press 185#x3, 205#x3

Clovis and J roCk

My last comment got stuck in the spam filter. I want in on the Primal group trip. I went recently and they let me workout for free because I said I was coming back. I'm pretty sure that's their policy.. 1st workout is free if you're coming back for more. Get in touch with them. May as well give them a heads up right?

I remember SpiderChick saying she's going to be training there sometimes. It would be sweet to meet her and even cooler to workout with her.

#60 - Steve

I just checked out the Steve's Club website. Great work! What a fine idea and excellent way help the community and kids of Camden!

M/22/155

Burgener wu + CF wu x1

135# 7x3 (form is alittle off)

135, 145, 155, 165, 175, 175, 185 (one solid two were kind of weak but I got it up; PR!)

30/m/185

pounds

135
157
168
179 - fail, fail, fail
168
168
168
168

I must work technique on this. Once I got the movement down...on the last set...168 went up smooth. Now I know what to work on.

cfwux3 + Burgener wu x 3
65-85-95-100-100-100-100
Wrist just completely gave out and I got scared to go any higher. I know I can get to 115. But ALL body parts must comply.

34/M/157

95
115
125
135
155 f half press, half jerk
145
150
155

As rx'd

135 x 3
155 x 3
185 x 3
205 x 3
210 x 0
205 x 1
185 x 3

Did something to left wrist on 5th set. Think it was tender from hitting bag yesterday.

warmed up with empty bar

3 x 65
3 x 75
3 x 95
3 x 105
then I noticed a big difference in my form, so I dropped weight.
3 x 95
3 x 75
3 x 75

Noticed that I was having a hard time bending my knees and getting under the bar as the weight went up. Haven't done these in a while so I def. need more practice.

#101 Allison

Spider Chick WILL be there, already talked to her and confirmed it! We're going to get "HIDEOUS" is her last comment to me the other day!
I contacted Primal with regards to "turning up the noise" on the 22nd, and am sure that I will here back from them shortly. The second I do, I will post!
Good to hear that you are in though grl! Bout time we did battle side by side versus all of this cyber friending! Can't wait! Will keep you in the loop via post, email, or myspace!

PJ
3-135
3-145
3-155
3-165
3-175
3-185 (previous PR was 185 for 1)
3-195 (f$#@in PR baby! Hell yeah!!)

I feel like bouncing off the walls right now! I am so stoked! Must refuel now!

~J~

~Train Hard and Push Through "IT"!~

GREAT JOB EVERYONE!

male/165/19

115/125/135/155/155/165x2/165x1

42/F/5'6

cfwu x 2

jump rope

push jerk.
65 lbs, 75, 80, 80, 80, 85, 85 X 3

44/M/6'/185

135-145-155-165-175-185-175 X 3 AS RX'D.

FAILED AT 195. CAN'T SEEM TO GET UNDER THE BAR FAST ENOUGH. AFTER THE BASIC BARBELL CERT I'M DEFINITELY GOING TO THE OLYMPIC LIFTING CERT. MY FORM NEEDS WORK! ALSO PLAN TO GO TO THE NEXT CF LEVEL 1 CERT IN MY AREA. MUST SAVE A FEW BUCKS FIRST.

MARY ANN! GREAT PR!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

RYAN BW160: 80/85/90/95/100/105/115
TAYLOR BW200: 95/105/115/125/135/145/155
AL BW175: 100/105/115/125/135/145/155

37/m/199

as rx'd:
135
155
165
175
185
205
225

It's been awhile and didn't know where to start.

Krista worked up to 125.
Sue failed at 120..
Great job Suzy Q!!!!

Bwt: 134

139
161
172
172
183
183x2
161

26/m/6'1"/222

as rx'd:

3x3x115

first time doing this. I've really worked on my strength the last 4 months, but I have no explosiveness, I can't wait to get it up there.

Couldn't do the DL workout the other day, so did some heavy singles today>

275, 325 x 2, 325, 345, 275 x 2.

My grip was wrecked. Ha.

Shot basketball for about 45 minutes afterwards. I have a new goal of dunking the freaking ball sometime in the next year!!

Cheers,

Tim

39/M/170

cfwu

95,115x3 forward and 115x3 behind the head

bc

M/38/72"/155
Abbreviated GAWU, BWU, PJ 20kgx10, 40kgx5
all wts in kg, Previous pr was 145lbs
60
70 f+2+f (first time BW overhead!)
65
65
67.5 pr
67.5 2+f
65

Abbreviated WU due to late start and sqdrn PT after. I think a full WU would have allowed better performance. Form issues. I allowed myself about 2 sec of press on many reps. If I didn't get it in 2 sec I counted it as a fail regardless of whether I thought I could get it up to lockout.

48/M/170 45,95,115,125,135,145,155

39/190

as rx'd

200 for 3's good bar speed

3 rounds: skip 1:00, mu -27.5#

7 rounds: push jerk 115 to 145 by 5, 3x pullup +25# vest

skip 1:00 with 25# vest

95/100/105/110/115/120/125

3 sets deline tricep extensions 20lbs
3 sets one legged leg presses 80lbs

25 mins on treadmill increasing speed from 1.0 every 5 mins starting at 5.0 ending at 9.0

oy, im gonna post the navyseal.com crossfit workout here because their website is a disaster.
run 400m -- subbed double unders for 1min30sec
10 pullups
15 thrusters @ 50% bodyweight [40 kg for me]
repeat as many rounds in 30 min as possible. started this one in my little magical corner of the gym, the squat rack is the pullup bar, and i decided to jump rope next to it. i set off the fire alarm and broke it doing the double unders. genius that i am. then i said what the [word filter wont allow]? and started over.
before breaking fire alarm: 1.5 rounds
30 min set: 6.5 rounds
after finish: .5 rounds just to push through.
not that great but man did it hurt.
crossfit moscow -- me

any kipping advice on a low bar? been watching the vids. i absolutely cant sustain a kip sequence on our bar in the gym.
secret to success?
hope to be posting more regularly
see you guys around
crossfit moscow -- me

Age 35
BW 149#

150
160
165
160
165 x 2
165 x 2
160 x 2

36/M/205

95,115,135,155,165,175,185 (pushed last rep a little)

Question: As long as you lock the weight out without pushing with your arms does it matter how low you are after the jerk?

29m/6'2/196

Had to use dumbbells to sub, as usual:

40
50
60
60 (corner of the dumbbell bashed into my brow on the way up. ouch)
70
70
70(x2)

Felt like I could easily do 25% more with a bar. Too unstable with dumbbells. Not recommended. Going to ice my eye now.

Still working on form so I went a little lighter on this one.

105
105
115
125
125
135
135

45-95-115-135-145-155-160pr 3rep

#127 Catfish

I think that the (wmv) on Friday, Decmeber 7th helps out with the answer to that. I don't believe it matters how low you are underneith the bar, the important element is that you open the hips fully and extend fully with the knees (double extention versus triple extension in a clean?) prior to dropping below the bar.
However, if you are only dropping down an inch or two, then you need to drop down more.
Are you dropping too far? Or do you tink you are not dropping far enough? And why?
Watch the video, that might help a little bit.

Hope I helped.
~J~

~Train Hard and Push Through "IT"!~

Burgener wux4

65,70,75,80(failed on 3),80(failed on both 2 and 3),75,75

Worked more on form with 65 and 70

Need to work on locking out at top. When weights get heavy I don't drop down far enough to lock out.

87.5, 90, 90, 90 (stayed at 90 and worked on technique)
need practice.

28yom/6'4"/215#

topped off at 165#x3 with the push jerk. I'm still terrible with this lift. Both in a lack of explosiveness, and the pain that hits my left shoulder whenever I put modest weight overhead.

29/M/175

50%week
135
155
175
185

WU oly bar PJ
WOD
95/95/65/65/75/85/95

#132 J

Thank you. With the lighter weight (below 155) I had a nice little jump and landing under the bar. With the heavier weight there was almost no drop, still not pushing with my arms but not really dropping under.

#138 Catfish

My suggestion would be to practice your landing with "lighter" weight, and go up in very small increments but praticing your drop with a full ROM. There are some other good clips in the "Lecture Clip" section of exercises and demos on the push jerk.

My two cents!

~J~
~Train Hard and Push Through "IT"!~

M, 39, 175

95,115,135,145,145,135,135

my mid back really screams on these.

hit my chin on the first rep warming up with just the bar....

24/M/218#

WOD
115
132
154
176
198
209
220 x 1

Finished with "Fran"

Case of the Mondays!

32/m/215/6'5"

155x3
175x3
195x3
205x2
195x3
195x2
185x3

Pushed out a little on the 205 and the 195 that I failed on. This is a pretty nice improvement for me from the previous July WOD, tried 185 4 times and could not get 3. This time I did it with 195 and almost 205.

95
135
135
145
155
135
115

44 yom and 286#

PJ 7x3: 185/205/225/245/245/245/255

then Stairmaster (rower was occupied) 2' WU/ 5 rnds 30" and 90" recovery/ 3' CD (14 min total)

29/m/29

(with clean from floor)
185 x 3
205 x 2 (failed)
205 x 2 (failed)
185 x 3
190 x 3
195 x 3
200 x 2 (failed)
200 x 2 (failed)
185 x 3

having a bit of a problem with the +200# pj. I think I should drop a bit lower.

185x3
195x3
205x3
215x3
225x3
235x3
250x3
All felt really good. Its been a long time since I have done these heavy. I would like to try 300 for a single, but don't have any bumper plates at work. I'm affraid I'll dump the iron plates in the rack. Not a good idea if I want to keep my job. I'm new to cross fit and have been doing the workouts for three weeks now. I'm loving it!

27/m/180

45 about 10 times practicing form

105x5 or 6 can't remember
115x3
125x3
135x3
145x3
155x2 1/2 the third was NOT pretty
145x3

I've spent months doing the military press- first time doing the push-jerk. For anyone new to this WOD like me, watch the vids- http://media.crossfit.com/cf-video/CrossFit_NSCMillerLearnPushJerk.wmv - that one in particular. Those videos are invaluable to those who need to learn form 'n technique when making certs isn't an option.

F/40/145lbs

1 x 3 x 30kg
1 x 3 x 35kg
1 x 3 x 37.5kg
1 x 3 x 40kg (88lbs)
1 x 2 x 42.5kg (93.5lbs)
1 x 2 x 42.5kg
1 x 3 x 40kg

Pretty pleased with that as I've never put more than 40kg over my head before, let alone twice. I'm sure I'll get three reps next time we do this.

25yom/5'8"/170

135
145
155
165
165
175 (PR)
185 (failed horribly on second rep, finished set as singles)

m/24/180/6'5

rx: 135/155/165/175/185/195(fail)/135/135

M 51 69 184
CFWU x 3
WOD: 25 35 45 (1st 3 w/ DB's) 115 125 135 145

First time ever doing push jerk with threes..

Warmup: 44x20, 88x10, 88x10

132x3
143x3
154x3
165x3
165x3
165x3
154x3

- OlliS

Relating to comments from a recent rest day:

Here is the case of an obvious conservative using the judicial system to litigate an employment case. This is a frivolous action for myriad reasons, although I bet he'd have a sympathetic ear from many on this board.

http://news.yahoo.com/s/nm/20071210/od_nm/evolution_lawsuit_dc

Can you belive the gall of this employee for trying to dictate how his employer should behave? Or is he just looking for a free ride? Damn Rightists...

QUESTION!!!

First day back with Cross Fit after about half a year. Pinched a nerve in my arm a few months back (not following Cross-Fit routine) and feel ready to get back into it... went to the orthopedic surgeon this morning and he gave me the OK.

Question for the more experienced/certified out there. I would have normally done this in the 185lbs. range, but after the first set @ 135lbs. realized that getting the bar into position and bringing it back to rest was really hurting my arm. I did the rest of the sets at 90lbs. and did 10 reps, even adding an 8th set... is this productive, or am I wasting my time?

Just wondering if I should just find another workout program doing high reps/low weights instead of messing with the Cross-Fit Program and seeing if the arm continues to improve.

Thanks.

QUESTION!

First day back with Cross Fit after about half a year. Pinched a nerve in my arm a few months back (not following Cross-Fit routine) and feel ready to get back into it... went to the orthopedic surgeon this morning and he gave me the OK.

Question for the more experienced/certified out there. I would have normally done this in the 185lbs. range, but after the first set @ 135lbs. realized that getting the bar into position and bringing it back to rest was really hurting my arm. I did the rest of the sets at 90lbs. and did 10 reps, even adding an 8th set... is this productive, or am I wasting my time?

Just wondering if I should just find another workout program doing high reps/low weights instead of messing with the Cross-Fit Program and seeing if the arm continues to improve.

Thanks.

135x3,145x3,145x3,135x3,135x3,145x3,145x2 failed on third
Work on form. More of a shoulder press maybe leaning towards a push press but definitely not very good push jerk form today.

21/m/155
90-100-120-130-130-140x1 Fail-130
First time doing this

Just stayed at 185 - 5x3,

m/34/5'9/165#/CFT=865
PJ 3x155.165.165.170.175.(180.185.PRs)

A.Morgan-If I were you, I would scale/modify the CrossFit WODs as necessary while your healing continues. I don't see any WODs, even heavily modified or scaled, as a waste of time. A waste of time was all of the exercise schemes I bought in to prior to finding CF in October 05. Good luck.

BW:80kg

75
80
85
87.5
90
92.5
95

#156

You are definitely not wasting your time. Now is a great time to watch the videos and really work on mechanics. No other program is going to offer the functional training CrossFit does, and No other program will arm you with the opportunity of regaining your pre injury status (maybe even more with sharper technique)

A wise coach once said "the magic is in the movements", and also said "Once you've mastered the basics, start all over again this time paying even closer attention". Scale back on the rx'd loads follow the CF protocol, improve technique and see what happens. Probably just about everyone on this board has faced the same hurdle you are right now, it just happens when you challenge yourself. I'm currently bouncing back from a injury, but I never stopped and instead of a 4-6 week lay off Im 85-90% in 2 weeks.

M/32/173

As rxd

135,145,155,165,175,180,185

We had a new join with us today. He did well. You quickly realize the need for perfect technique when you start adding the weight.

Sunday- ran 48 min, about 10k
Yoga, 90 min

Today:
DL rep 3: 155-165-175-180-180
PJ rep 3: 85-90-95-100-105-110F-105-105
Erin

115/135/145/155/165/165/165
Push Press my bad.

Hey All!

Does this exercise require the full range of motion, ie. do we start each rep with the weight on the floor?

135x5
155x4
175x3
195x2
215x1
230x1
240x1

21/M/166

First day back after skipping a round of 4 days. I was in a hurry today, so it was a little sloppy.

115
135 (fail)
125
125
125
125
125 (broken)

Grip was crying.

cfwu
45#, 65, 75, 95, 115, 135, 145

#164 AngryDalty

I hope not, as I'm going to do these off a squat rack. I think the WOD would specify "clean and push jerk" if you had to clean the weight first. Sounds like some others are also taking the weight off a rack.

I seem to be having problems with my form. I'm able to easily complete the repetition at 125# but it doesn't require me to go into the quarter squat after the push. It's not that I can't get to that position, it's just that it seems unnecessary, my upper body is able to to the push without the squat. Should I add more weight to make the squat necessary, or reduce weight and force the form? I guess my general question is should the form dictate the weight, or does the weight dictate the form?

A personal video camera is SOO helpful in WODs like today. Combining that with the "Opening the hip" video from a few days ago really taught me some things today. I recommend a camera and tripod to any CrossFitter. For me a video review (between sets) on the untimed WODs are becoming essential teaching aids - especially since I've never had any formal olympic coaching!

Warmup: Ran 1/2 mile
Burgener Warmup
10 45#OHS
Practiced PJ 3x45, 3x95, 3x115

Workout:
125
135 (old PR) - video confirms my hip is not opening up and I'm not using the 'jump' to get the bar up as much as I should be
135 some improvement, but now not getting down fast enough as I should, but OK
145 - started jumping forward with the bar - must open up hip!
145 - Much better!
145 - Decent, some fwd jumping, but OK
155 (PR) - missed on first attempt but got all three in a row after that. Decent form, but really need to get lower faster as I'm barely getting there in time.

pre-cfwux1, bwux2, snatch, hang snatch & ohs practise-changed my grip to a bit wider & elbows pressing out more
wod-110,132,142,142,147,152(not great reps),143,143,143 worked on full hip extension, wide feet at catch, and dropping to catch-last set thought about knees moving out on dip, much more power
post-amrap ring push ups-25, du x 2 attempts, 19, 24

46 y/o male 151#
pre: cfwu x 1, bwu x 3, dowel rod overhead squat, snatch and snatch balance practice.
wod-98,110,115,120,125,132,137,137(2)
much better since 113 was my previous best.
post: amrap ring push ups - 25

Not nearly as good as it should have been. I actually was able to use more weight the last time we did sets of clean and jerk.

155
155
155
155
155
135
135

john

25yo/m/165
3-65
3-75
3-115
3-125
3-135
3-145
3-165
failed at 185

Bad day. I wanted to get back after the shoulder presses but fail;ed to get 3x5 @115. Onto dl's and similarly failed at 3x5@290. May need to back off and do some metcon. BW:170 Y/A:59

39/m/196lb/5'7"

one Crossfit WU
3*135
3*185
3*205 (too much weight!)
3*185
3*185
3*185 (almost couldnt lock it out)
New Asthma Meds kicken butt! i can actually workout and not see stars!!!
Asthma boy out...

CFWU x 3 - practiced kipping the pullups hard to get up over that bar. I need to get some serious chest-to-bar pullups and then get myself a muscle-up -- soon! (Maybe I'll get a weight vest for Christmas too...)

w/u: 45#x7, 65#x3, 95#x3
1 - 115
2 - 115
3 - 125
4 - 125
5 - 135
6 - 145 (PR!)
7 - 145 (almost fell - a big no-no in my globogym)

After:
OHS - 45# x 12 (shoulders getting more flexible)
L-pullups: 15,10,8
DB Windmills (KBs were at home): 20#x3 each side, 25#x3 each side

36/M/180 lbs.

115 - 3x's
125 - 3x's
125 - 3x's
145 - 2 single attempts incomplete
125 - 3 x's
125 - 3x's

Completed this WOD after a 40 minute seperate, non-XFit routine, intense sprint/cardio/ab/resistance abnds w.o. I'm still keeping up with the Cross Fit W.O.D.'s as close to Rx'd as possible. However, I'm finding it a little tough to do 5 days in a row. Last week was tough on the last day. I feel I would do better with a 3 day on 1 day off routine as Rx'd. I will play with it this week and see which fits better.

Note: 2 weeks into cross fit as Rx'd (as close as possible) and I can say it is an amazing workout and I'm seeing excellent results. Conditioning has gone through the roof and my weaknesses are glaring and in my face. In time I hope to improve those weak areas and ramp it up even further. My only goal is to see how far I can go. Just keep pushing through....

Dr. D in Marietta, Georgia.

42yom / 147

135, 145, 155, 165, 175, 185(1), 185(2)

Post - TGU, Swings, Floor Wipers, and GHD Situps

Fran: 6:31 (pr by 2:29)

new turkish get-up prs a few days ago: 90 lb./100 lb.

1-105
2-125
3-135
4-145
5-145 once
6-fail at 145
7 fail at 145

Jennie:26 F 160# 5'9"
Push Jerk: 65-75-85-95-95-100-105

Shelly:30 F 130# 5'4"
Push Jerk: 45-65-75-80-80-85-90

24/m/198
155
165
175
185
195
205
225
First day back from an off week...felt great...have a little more in the tank I think. Got 185 for 5 as my max last time.

135x3
155x3
165x1
165x3
165x2
165x3
135x3

my wrists were what was holding me back

Augh... the spam filter did not like my last attempt at posting!
So for those of you who were on the edge of your seats... it was chiropractic first, pj's second!
cfwu & 25# pj's to warm-up then:

65x3
75x3
85x3
95x3
105x3
120x3
130(f)
125x1 new PR!

Then:
10, 9, 8,......, 1 of:
Push Jerk (75#)
Knees to Elbows
Straddle Hops
Push-Ups
Wall Ball Shots
in 21:12

Yay, me!

M/36/190

Burgener WU

PJ - 7 x 3

135
155
185
205(PR)
205
205
195

Not sure if my form was perfect (probably not) since I was working out alone in my garage.

Me: 40yo/M/190lbs/5'10"

CFWU x 3sets 15reps per set
I just started doing the warm-up with rings for pullups and dips and the squats with 45lb bar, wow what a difference, much tougher.

WOD:

115x3
135x3
145x3
155x1+1+1
155x1 145x2
145x3
145x3

Have Fun, Train Hard,

Billy

23/m/190lb.
wod as:rx 200lbs. 3rep jerk

23/m/190lb.
wod as:rx 200lbs. 3rep jerk

21yo M 185#

135
155
165
175
185
195x2
205x1

31/M/190
CFWU x 3
WOD
95,105,115,125,135,135,125,115,105,95

pre: rom stuff, kb juggling, zero weight visual jerks
Post: cfwu 2x12

135,140,145,155,165,185,185
felt myself press a couple at 185 so repeated set with more "pop"
I believe that I can get 200 for 3, no clue what my max will be.

32/F/126

45x3
50x3
55x3
60x3
65x3
70x3
75x3

Clean and Push Jerk
135 x3
145 x3
145 x3

Push Jerk
145 x3
157 x2
135 x3
135 x3

115
135
155
165
175
185
195 x 2

115/125/135/145/155/165(f)/155(only got out a rep and a half)

45-65-85-95-105-95-85

61/m/178/6'

C2 Row 1k CFWU x 1

BS 3x5 worksets

WOD 7x3 PJ
65/85/100/110/115/120x1(fail on 2nd rep)/100

Haven't done these much, need a lot of technique practice.

DL 3x5

CFWU, with supermans substituted for back extensions.

Push jerk, 7 rounds of 3 reps:

Round 1: Mr. Duffel
Round 2: Mr. Duffel
Round 3: Mr. Duffel
Round 4: Mr. Duffel plus a half cinderblock
Round 5: Mr. Duffel plus a half cinderblock
Round 6: Mr. Duffel plus a half cinderblock
Round 7: Mr. Duffel plus a half cinderblock

Question

Heart Monitors, anybody using one; pro's con's?

PVC Burgner warmup

O bar

3 x

3 overhead squats
3 pressing snatch balance
3 heaving snatch balance
3 snatch balance

Used todays WOD to focus on KB Jerks

2 x 3
25kg l & r

1 x 3
32kg l & r

4 x 3
32 + 25kg

Focussed on getting shoulders pushed in ears for the single arm and keeping forearms together from the rack to face level on the drive when using double bells.

42 yom, 175

135
155
185
205 (F)
195 2 soft ones
185
185
185
165
135

185 was easy...all mental with the rest...form wasn't happening and wrists were hurting...found it much better to keep wrists straight

10 x 45# OHS

38M/5'10"/170

stretch and warmup
95x3 x2
115x3 x2
125x3 x2
135x2 spent

anchored situps on a decline bench

41yo/f/160#
swam 2000meters 39min
makeup deadlift WOD
65#-10x, 95#-10x, 115#-8x, 135#-8x, 155-3x, 175-3x, 195#-3x, 200#-3x, 195#-3x PR was 1RM of 205
Push press 45#-10x, 50#-10x, 55#-8x, 60#-8x, 65#-3x, 75#-3x, 80#-3x, 85#-3x, 90#-3x, 95#-3x, 100#-3x
felt strong, wanted to go heavier but I think my trainer is having me do filthy fifty tomorrow...

Back at it after laying off of a bad right hamstring for about 2 weeks.

Yesterday did Lynne with standing press sub for bench
Press: 135(8), 135(8), 115 (12), 115(12), 115(10)
Pullups: 17, 14, 12, 12, 10

Today did workout as rx'd
185, 185, 185, 195, 195, 195, 185
Had to clean wgt from ground as I have no squat rack...hamstring still tender. Didn't want to try and clean much more weight
Cheers

39/M/5'10"/195lbs.

95, 105, 105, 115, 125, 135, 135 lbs.

Once I got going, I was hoping to hit 140, but since this was my first go at push jerks, I guess I shouldn't be disappointed. I did better than I thought I would.

Joe B.

170/M/33
95X3
115X3
135X3
155X3
160X3
165X3
170X3
175X2
First time going at all heavy on these, pleasantly surprised. Gotta get some bumpers.

46 197

115,165,185,195,205x1,170,170

95
115
125
135
145
155
165 fail
155 fail
135

55 x 3
65 x 3
80 x 3
90 x 3
90 x 3
90 x 3
100 x 1

could only clean the next 2....but could not finish the jerk.

did 6 sets at 115lbs

Not bad. Haven't done this in awhile so I will keep working at it.

JFG

5min rope skipping + CFWUx2 (HSPU's for dips)

WOD:

50Kg
55Kg
60Kg
60Kg
65Kg
70Kg
72,5Kg

152,162,172,177,182,187,187x3,192x2

bwt-159
33 yom

M/34/77kg

As rx'd:

3x70kg
3x70kg
3x70kg
3x70kg
3x70kg
3x72.5kg
3x72.5kg

Total: 1195kg

m/28/195

As rx'd:
135, 155, 185, 185, 205, 205, 205

Could've gone heavier, but I was starting from behind the neck and lowering bar started becoming a "safety issue".

Question: I love olympic lifts but everybody I talked to said in the long run I'm going to run into problems. I know the benefits, but I havent come across any opposing research that suggests otherwise. The guys I talked to claim that its hard on your joints i.e. the knees, and that the competitors dont last very long meaning that they have injuries. Is this true?

32 yr old male 5'10" 185lbs

7X3 Push Jerk

155/165/175/185/195/205(f)(only got 1)/195

Still not confident in the shoulder. This is the exercise I messed it up a month ago. Getting better, but didnt want to push it.

m/23/175

as rx'd:
135
135
155
155
175
175
185 -> fail
135 X 6 -> cooldown/form work

CFWU X 2

Cleans
3 X 95
3 X 115
3 X 135
3 X 145
3 X 155

First time actually doing cleans.

Wow, I thought I was going to stack up pretty poorly. This was my first go at a push jerk heavy routine.

24/m/185(fat)
1. 135 (should have started heavier, but I was working in with someone doing shrugs. I don't think he was pleased to see me cleaning and going overhead with his weight)
2. 155 (shrugger leaves to go find something to tricep pulldown)
3. 165
4. 165
5. 175 (failed. Hit 2 of 3. Lost the last one in the reset)
6. 155
7. 155

Turns out this was way more mental then I thought it was going to be. Focus is a huge problem for me as is a "bodyweight barrier". For some reason when I start counting numbers on the bar, I back off in my intensity and it ruins me. Gah.

christine modified for home gym
3rds
50 SDHP- 45 lbs
12 BW deads
18 reps 24 inch box jump
10:15
bwt-160

CFWU
135/135/135/135/135/155/155

49m/5'7"/170
as Rxd:
125/135/155/165/175

135x3
185x3
205x3x5
bw195lbs 6ft 24yrs

135x3
185x3
205x3x5
bw195lbs 6ft 24yrs
pushups between sets maybe a minute between lifts gimme more

42/161

Finally put down a buck with my bow over the weekend, now I can concentrate on CrossFit again.

70,95,155,135,145,155,165(2/3)+another rep of 165

Feeling dehydrated...weak

getting back after two weeks off.
39/m/190

135,155,175,185,185,175,155,135

second set at 185 was better than the 1st set. i think i was better mentally prepared for the weight the second time.

cfwu

Yesterdays DL wod
Did push press not jerk by mistake:

70kg/70/70/70/67.5/67.5/67.5

Anthony (M/29/170)

Push Jerk
45x3
95x3
135x3
185x3
205x3
225x3
235x2 / 235x1

Should have had the last one unbroken, but bicep tendon started to burn hot white and I had to bail. Pretty happy overall though.

Oh, and then I got 27 consecutive double unders. PR by 7 reps.

CF Warm Up with 500 row on the first round 2 rounds pull ups, dips, ohs,etc.

Dont have the Jerk yet and I have a trick shoulder so I did 7 sets of 3 strict presses, immediately followed by 3 reps of push presses. And it went like this. 95,95,95,105,105,105,115.

M/37/200/6'3"
push jerk
115x3
135x3
145x3
155x3
155x3
145x3
145x3

29yo M 165lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 10 HSPU w/feet on rack per round. Deadlift 65lbs x 5 – Clean 65lbs x 5. Push jerk 45lbs x 10 – 65lbs x 5.

Push Jerk
95lbs x 3-3
115lbs x 3-3-3-3-3
All taken from ground by squat clean.
3 minutes rest per set.
Foam roll after.

Compared to 070724: 95lbs x 3-3 105lbs x 3-3 115lbs x 3-3-3.

as rx'd. all but last set was cleaned from ground

125
135
145
150
155
160
165

44/178

3 each @:

155, 177, 188, 200, 210, 215 and 221

21/175
Push Press
80-90-100-100-100-100-100
1:30 Between sets

The videos lately of the push jerks have been great.

95
135
155
175 (fail)
135
155
135

185,195,205,215,225,205,185

m/22/146

3x115
3x135
3x145
3x155
3x165
3x175
3x190

m/33/70/201

135
185
205pr
205
205
135
155

33M / 187# / WOD #218 / CFT 845

CFWU, then Push Jerk 3-3-3-3-3-3-3 reps.

As Rx'd 185lbs. No juice after work today. Right knee and shoulder feeling a little overused.

34/M/6-01/185
185x3
185x3
185x2
185x2
185x3
185x3
195x1

29/f/110

85x3
95x3
105x3
110x3
110x3
115x3
120x2 (f) on 3rd rep

pre: mod CFWUx2 + Burgener WUx2 + double unders
post: 5k row, 23:41 PR by close to 2 min

25m/170

95lbs-95-115-115-115-125-135

Could have went heavier, first time doing this.

40/M/170

135, 145, 155, 165(f), 165 (f), 135, 145

Sandy:
95-115-135-145-155-155 lbs

26/m/6'3/170#

85
95
115
130
145
150 (fail on 3rd)
140

The 150 is a PR. Very pleased with the results.

44/76"/195

95x3
115x3 (poor form)
95x3
95x3
105x3
105x3
95x3

Not confident my form was very solid

Tim:

pre: row 500m (96s), Burgie, L-pullups

wod: 135, 185, 205, 205, 215, 215, 225

post: 53# windmills x10

18 m 230lbs
Can't do push jerk right now due to shoulders. So I did Saturday's workout that I missed out on.
Deadlift
405x3
425x3
435x3
445x3 (had to start using a belt... back was feeling unstable)
455x3

32yom bwt 245

145/155/165/175/185/195/205 tied pr

agility ladder for 15 mintues

175 2nd time push jerking could do way more but I made up the michael and the 3 rounds of bench pull ups today also dead lifts 305 max. I went to new orleans this weekend and i have missed a few workouts so it feels good to get back on the horse

Only metal plates with no free range to drop if needed, so I couldn't push for anything too hard.

23/m/207

135
155
155
155
155
155
155

29yo/M/6'4"/197#
110x3
132x3
132x3
143x3
132x3
154x2 (f)
132x3

32yo/F/5'10"/154#
77x3
88x3
99x3
110x3
121x3 (ugly)
121x3 (better)
123x3
I felt so good I worked on some push jerk singles afterwards...and got up to 132x1! Good day :)

40/m/240
I used dumbbells didn't have bar.
70
75
75
75
75
75
80

40/m/240
I used dumbbells didn't have bar.
70
75
75
75
75
75
80

39/m/185/75"

75,95,115,125,125,130,135(2)

First time going heavy on this, I was pretty pumped with the results. Form broke down a little on last two sets.

I did the certification over the past weekend. What a fantastic course, what a fantastic bunch of people. They have SOOOO much knowledge and energy, all are professional, well worth the time, money, effort, etc.

Thanks again to ALL the staff that participated.

Mac

Push Jerk 3x7
95
105 (old PR)
115
125
120 (failed on last rep)

Apparently I can't count. I thought this was a 3x5 this afternoon when I was doing it. Oh well, I'll take the PR. More weight next time.

31/M/163

95-115-125-135-140-145-145

m/30/191

135x3
145x3
155x3
165x3
175x3
175x3
185x2 (failed on 2nd rep)

no wod today. In Rome. Walked about 6 hours with my 23lb. 8 mo old strapped to my chest in a carrier. She loved it. I was drenched in sweat, and finding and set of stairs or hill I could run up. In this city, thats easy.

M/36/170
154<---Bit off too much to start.
135
140
150
154
154
I didn't go any higher than 154. I felt like I wasn't locking out correctly.
Finished up with 5x5 of behind the neck push jerks @110lbs

135 145 155 165 165 170(barely) 155. Last time, maxed out at 150. Increased 20 lbs. just by better form learned at the cert 2 mos. ago. Had to clean each set from the ground at st. 5.
ROBERT SUTHERLAND- check the calendar, we're having a cert here at the Mesa Fire academy, I think in Feb.

25/f/5'2/130#

breakfast: run 46 minutes = 6.08 miles

cfwux2, warm-up push-jerks 5x45#
WOD: push jerk, 7x3
65-95-105-115-125-135-140(pr! but the 3rd rep form wuz almost a press)

whew! heavy overhead = a bit dizzy between reps. and the wrists almost gave out on that last set of 3. huge improvement over last time's max @ 115#

post:
Flyin burpin Annie
15 flying burpees (burpee+broad jump)
50 double unders
50 sit-ups
15 flying burpees
40 dus/40 sus
15 flying burpees
30/30
15 f.b.
20/20
15 f.b.
10/10
time = 17:12 (pr)

post: practiced the butterfly kipping pull-up. seemed to have trouble timing the "punch" consistently. maybe it wuz all those burpees. did a good 50-60 reps in broken sets, then felt a hot spot on the left palm so stopped before incurring any rippage.

playing catch up. .
did other 2 wod's yesterday.

Today's WO

rx'd
245
255 (took breather in between reps though...almost dropped it..)can't count it.
Fak...need bumpers.

25 6'5" 245

Help, every post I put in over the last month gets caught in the filter. Anybody know why? Thanks.

115 x 3
135 x 3
145 x 3
155 x 3
165 x 2
155 x 2
145 x 3

Jodi (F/29/107)
500m row
Mobility Drills
CFWUx1

45x3
65x3
85x3
95x3
100x3

Not bad, but definitely have to work on my form.

#267 Firesmac,
Yep, I know why. Email me...

95 x 3
105 x 3
115 x 3
125 x 3
115 x 3
105 x 3
95 x 3

Thought I'd do better at the end. next time

95 x 3
105 x 3
115 x 3
125 x 3
115 x 3
105 x 3
95 x 3

Thought I'd do better at the end. next time

as rx'd

(sorta, closer to push presses than Jerks, 3 minute rest between sets)

135x3
155x3
165x3
165x3
165x3
165x3
165x3

29 yo male 59kg 6'4

62.5kg
70kg
75kg
77.5kg (missed 3rd rep)
75kg (missed on 3rd rep again...arrgghh!)
70kg
72.5kg

31/m/185

1- 115x3
2- 135x3
3- 140x3
4- 140x3
5- 145x3
6- 150x3
7- 145x3

No can do. Caught up with "Michael", details there.

16:34, PR by a minute for this version.

did 50 HSPU's for time instead of goin to the gym. 6:00 and change

M/45/155lbs

1st time doing the push jerk . . .

105-105-115-115-115-120-120

Lynne knows all...

BW: 112

65,70,75,80,85,90(2),90(1)

really need to work on technique

42yom 186lbs

PJ 3-3-3-3-3-3-3

85lbs-95-105-115-120-125-130(PR)

Then practiced kipping PU. It's coming along nicely. Anthony and Jodi from CF Fredericton told me that my kipping PU are actually textbook. I guess it's just a matter of me practicing more often to get the real numbers in. Every time, I stop around 13-15, not from losing the momentum, but rather just because I get tired. I really got to hammer it down to get the real good numbers in!..

Wow this was more challenging than I thought. I felt like I wasn't (or couldn't) squat deep enough after the drive portion of the movement. Man I wish I could have a coach for this stuff.
{1 rep max SP-155}
1-95x3
2-115x3
3-135x3
4-145x3
5-145x3 (felt like my form was getting really bad)
6-135x3
7-135x3

WU: 400m run in nice cold rain and CFWUx3

WOD: used 95lbs for each set, did way more than RX'd as far as reps. Mainly working on form and being aggressive with the lift.

Far below what I can do, but I am still recovering from lower lumbar strain and will not let ego make me go back on the injured list :)

Headed to Ft Hood for some work ups and then into Kuwait in late March..Any CFitters in the Ft Hood area or any bases in Kuwait have some CFit friendly equip? Think we're headed to Camp Virgina maybe...

strict shoulder press

135x3(x7)

23/m/184

95
135
155
175
155
175
155

Felt good, but hard on the wrists.

M/45/6'/175

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

more push press than push jerk

1st time on this but felt ok

65
95
115
125
135
145
155

Pushed for a 1 rep max at 165 to feel it, probably could have gone another 5 lbs.

24/m/170

did saturday's dl workout. first deadlifts after recovering from a minor back injury.

185x3
205x3
225x3
250x3 (pr)
225x3

after the dls, had my first experience with push jerks.

95x3
115x3
135x3
150 (f)had the whole gym stop as i dropped the bar on the squat rack. :)
135x3
135x3
135x3

3 mile run...
22:33
then
WOD
135# X 3 X 5

235/M/32

CFWU X 3

95 X 3
145 X 3
145 X 3
165 X 3
185 (fail)
155 X 3
155 X 3
155 X 3

Plus some light work for rotator cuff and hip rehab.

changed to 6 sets of 8 reps...115 lbs all reps

remember to visit http://exerfit.wordpress.com for a supplemental workout routine!

David:

DU/JR + CFWUx2
WOD, as rx'd: 135, 145 x 6

Connor:

CFWUx2
WOD, as rx'd: 45, 45, 55, 55, 55, 55, 65

Notes: First WOD from the mainpage in a long time. Wanted to sync up for a bit and go 3 on 1 off. Glad to post on the mainpage!

Took some time and worked with my daughter Connor too! Watch out girls she's on your heels!

David Stout
CF Chattanooga

23/F/140#/5'8

65, 75, 85 (fon3), 85(fon2), 85, 85, 85

maintained but couldn't go up.. until next time

32/m/170
cfwu x3
95
115
135
145
145
135

1/2 week

32 yo/230#

deadlifts from friday

225/225/225/225/225

push-jerk

95/115/115/115/115

Kept it light, tried to focus on form.

115
135
155
175
165
155
145

F/33/5'5/142
Some fun warm up stuff - like hitting the tire, pulling a weighted tire and the likes. Then push-jerk form practice.

65-65-75-75-85-85

500m row
CFWUx2

135
155
165
175
185
185
185

Should have gone lighter, my form was awful. Got home from gym and did ring pullups, ring dips and ring pushups. Took the mut for a mile run.

Will start working on muscle ups soon

Age 18
BW: 190

4 Rounds for Time of:
BW Bench Press (sub 135) x 15
Pull-Ups x 15
Box Jumps x 15
KB Swings x 15
00:16::20

m/6'/195

push jerks (PJ) off the rack:
x3 185,205,205,205,205,205
x5 210

bingo- great PR on michael! nice work!

50/195

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

F/46/115
Worked the pj's in with the rest of my 5x5, so did squats and deads as well.
PJs: 3x80/90/100/105/110/115/105

26/m/5'10"/168

CFSD workout first:
4 Rounds for Time of:
BW Bench Press x 15 (sub: 135 lb)
Pull-Ups x 15
Box Jumps x 15
KB Swings x 15

12::45

PJ:
3x
95
105
115
115
125
135
95

Sore from doing Murph (as rx'd without weight vest) for the first time yesterday (did it in 33::53, which nearly killed me:) Unfortunately, I lost by a minute to my buddy Mike ... a loss that he is making me document here so I can remember it anytime I look up old times. Good motivation to improve.

cfwu X 1

asrx

135 x 3
155 x 3
185 x 4
205 failure

next time my friends

M/26/220

as rx'd

135
145
185
185
185
185
185

32 200 lbs

135 x5 (couldn't remember if it was three or 5 went with 5)
155 x 5
165 x 5
185 x 5
205 x 5

44/m/157#

95#
115#
125#
135#
145# (ouch)
145# FAIL on 1st rep
135#
125#

BW 70kg
50kg 3
60kg 3
65kg 3,3
70kg 3
75kg 3
77.5kg 3
80kg 3,1F
60kg C&J 5

3min rest Bewteen attempts

BW 127, bear w/ 45, then 55 to warm up. Did interspersed w/ 5x3 DL

85/90/95/100/105/105/100

PR is 110 for 3, but it didn't feel good today. Good set otherwise, but I'll start higher next time.

bar/110/132/143(PR)/154(PR)-bar slowing/132/143

CFWU
85/3
95/3
105/3
115/3
125/3
135/3
145/3
M/46/6'/195#

Lynne Pitts, my email says they can't find your server. Could you please email me at scottmacarthur@yahoo.com ? Thanks a lot.
Scott

26/M/6"7'/350
push jerk
600
700
800
850
900
950
1000
High Score? Did I break it?

26/M/6"7'/350
push jerk
600
700
800
850
900
950
1000
High Score? Did I break it?

24M/6'6"/245lbs

Push Jerk: 3-3-3-3-3-3-3
155
185
195
205
225
245
255

Post: Tabata Mashups w/ pullups and burpees

125 135 155 175 190 f 2rep 190 f 2rep, went for 200 fffff. Felt good wanted it. Practiced after.

65,75,85,95,105,115,120(1x-f)
bw 120

40 M 190#
CFWU 3X

Missed this weekend and saw that we had deadlifts...just had to do them too!
225 X 3
315 X 3
335 X 3
365 X 3
385 X 3
WAY up from last time!

Jerk presses:
155 X 3
155 X 3
185 X 3
185 X 3
205 X 3
205 X 3
205 X 3

Awesome workout! I will feel this one tomorrow.

FIRESMAC,

YES,CF LEVEL 1 CERT IN APRIL BUT THE CASH IS THE PROBLEM. ALREADY GOING TO THE BASIC BARBELL CERT IN SAN DIEGO IN JANUARY BUT IF I GET ENOUGH OT AT WORK I MIGHT BE ABLE TO SWING IT.

THANHS,
ROBERT S.
TUCSON, AZ.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD

Max rounds in 20min.
-5 single arm db snatches ea. arm(40#)
-5 Getups ea. arm(40#)
-10 burpees

4 rounds + 1 getup

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Tom m/45/180

120, 125, 130, 135, 140, 150 X 2 (PR), 120

m/34/190/6'2

First introduction to the push jerk, so focussed on form, and took it easy. Also, work at home (family room), no bumper plates, but making great progress since weaving some of these WODs into my standard strength training workout. Lots of room for improvement next time around.

65 x3
85 x3
95 x3
105 x3
115 x3
125 x3
135 x3

Did a 10 lb bulk (from 180 to 190) over the last 4 months, after having lost 25-30 pounds of fat over the previous 12 months. Has worked really well, great strength and size increases, and still in a size 32 pant (was size 36/208# and kinda fat before this fitness bug hit). Now I want to solidify the gains and hopefully turn a bit of fat into muscle, so to speak.

In front of head:
155
185
205
215
205
205
205

23-195-6'

2.25 mile run
45 x 10

WOD
95-135-135-155-185-205

Not a PR, didn't want to chance it w/out Bumpers. Felt good though.

Get some, Go again!

133 x 3
133 x 3
143 x 3
148 x 3
153 x 3
160 x 3
165 x 3

BWT:154
55
60
65
70
70
70
75
Form was ok. last set I forgot to breath. So I did one extra. Work on pull during warmup. 5 neg and 5 lats.

M/26/135

First time doing push-jerk, so I went light early on. Warmup, then:

70x5, 90x5, 100x5, 110x3, 117.5x3, 122.5x3, 127.5x3.

Could have gone higher... I really need bumper plates.

Met with Orthopedic Doc today. Getting re-constructive surgery for right Achilles tendon on 20071213, two day after my birthday. It will be a trip reading this post next year, hopefully 100%, and doing/teaching CF in Iraq.

125, 130, 135, 135, 135, 135, 135

27/M/180

7x3 Push Jerks
60kg,70kg,80kg,90kg,100kg(x2),100kg(x2),100kg(x3)

As RX'd
135x3
155x3
185x3
205x3
205x3
205x3
215x3

Form was funky at the start, got better as the workout progressed

85, 105, 115, 125, 135pr, 105. Stopped at 6 rds. sore wrist.

135x3
155x3
175x3
195x3
225x3
235x3
245x3

Pretty easy. Easing back in, didn't want to push it.

f/24/104

did jerks after my crossfit class (where we worked on handstands and stuff.. did an 800m in 2:59)

warmup w/45#

65x3
70x3
75x3
80x2 (second was a press out)

packed it in after that, 80 is a PR for the jerk so I guess I'm happy

bwt:153

125/135/145/155/165/175

then:
30-20-10
ghd situp
pullups
time: 5:26

165 for all 7 sets of 3, in basement at home.

F/38/160/5'10"

CFWU x 2 squats w/ oly bar

95, 95, 100pr, 105pr, 110 (#3 failed), 110pr, 115pr (#2 failed), 110 (#3 failed)

24/m/152
as Rx'd:

95
115
125
135
155
165
185(fail)
175

m/24/160/5'8

135x3
145x3
155x3
165x3
175x3 (PR)
175x3

and reped out 135 at the end

75-85-95-110-105-95-95

135 x 3
135 x 3
145 x 3
150 x 3
150 x 3
150 x 3
150 x 2

M/38/225

Decided to clean & jerk instead of push-jerk. Need to work on my full clean more than I do going heavy on the push.

All x 3, all full squat clean, then push-jerk overhead.

95
95
115
115
115
135
135

Did a tabata mash-up of double-unders & push-ups. That was 8 minutes of pure torture.

Min DU's: 15
Min PU's: 14

25/M/153/5'7"

Push Jerks 7x3= 45kg, 50kg, 55kg, 60kg, 65kg, 70kg, 75kg(failed)

Felt really slow dropping under the bar so i practiced my snatch balance.

100 x 3
96 x 3
96 x 3
96 x 3
96 x 3
96 x 3
96 x 3

warm up w/ 95 and 135

155 165 175 185 195 205 195

post: some shoulder press and incline bench press

post meal: steak, veggies and grey goose (is vodka a good post workout drink?)

sailorcrew

way to go!

26/m/5'10"/203

CFSD workout first:
4 Rounds for Time of:
BW Bench Press x 15
Pull-Ups x 15
Box Jumps x 15
KB Swings x 15

13::15

PJ
185/135/155/165/185/205/225 (got 1 at 225 missed 2)

Sore from doing Murph (as rx'd without weight vest) yesterday (did it in 33::03, which nearly killed me:) this is about ::30 faster than the last time I did it almost a year ago. But I did it with a 25 lb weight vest and complete all of one exercise before moving to the next last time.
It's good to be back doing crossfit after about 9 months without it. I'm injured as hell and can't run (hip/back/ and ischial tuberosity pain)but I still beat Jake and Rane. Anyone know a GREAT physical therapist in the Florida panhandle?

36M/5'10"/171#

As Rx: 135-145-155-165-175-185-195.

185#/M/35

135/145/155/160/165/170/175

36yom/6'/205

135
155
175
195
205
205 x2,ugly
205 x1,ugly

no bumper plates, completely destroyed my bar.
bummer

95 x 3
115 x 3
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
205 x 3

65/85/95/105/115/125/135

felt like i could have gone a little more,
but being my 1st time i kinda held back.

170#/M/22

115
125
135
140
145
150
160

5'7 188LB 25YO Male

Warm UP
30pushups
30Back Extensions
25pushups
25backextensions
10k2e

Today was the first time I have ever done the push jerk movement so bear with my light weights.But safety first.

45lbs PJ 3X3
95LB PJ 5X3
115LB PJ 3X3

That was all I did.

I have noticed that I am alot more flexible and am almost to the point to where I can roll back on my upper back and bring my legs straight up in the air. I think pretty soon I will be preforming the headstand pushup and handspring.

135/135/145/155/165/175/185

185#/m/19

as rx'd

135 all rounds

d - 29m/175

185,190,195,200,205,210,225(1)

j - 33f/125

75x3x7

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/220
got 250 new pr by 5lbs.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

135
135
135
145
145
135
135

Form still needs alot of work, should be going much heavier.

38/m/172

As Rx'd

120
140
170
190
200
200

205
215
225
225
225
215
205

26/F/115

Warm-Up: 55#x5, 65#x5, 75#x5

80, 85, 90, 95, 100, 105x2 (Got the bar over head but bad form. Stayed at 100#), 100, 100

PB 100#. Last time was 85#.

65,85,95,115,135,155,165(2,1). 20 min ellip wu. sit ups after.

Okay, no weights and no bar so I did the following to blow out the shoulders.

Five rounds for time of:

100 Rope Jumps
10 Headstand Push-ups
15 Push Jerks - 40 Pound sack

Time = 14:04

Felt good to hurt a little. To quote my man Bruce from Live Free or Die Hard:

John McClane: You must be just about out of bad guys by now.
Thomas Gabriel: You must be very satisfied with yourself.
John McClane: I have my moments.

December 10, 2007
48yr/m/5'10/200lb
As rx'd
Push Jerk 3-3-3-3-3-3-3 reps
95-105-110-110-110-110-110

m/6/30/165
155 as rxd

M/42/196

CFWU x1

PJ: 115/125/135/145/155/165/175x3

M45/250#

As Rx'd: 7x3 @ 205#

m/34/165

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

28/m/186

165-175-185-185-195-175-175

185s and over were all PRs

31/m/200

185/185/195/205/215/225/235

41m, 178lbs

95-95-105-110-115-125-130 3x

I like these.

20/m/177lbs

warm ups then 100-110-120-130-120.

Pre: 1k row and cfwu

145/155/155/160/160/155/155

Last time 175 max
135, 155, 175(f), 165, 165, 165, 175
at Ballast Pt gym with V and L

34m/170

Push Jerks 3-3-3-3-3-3-3

56/M/190 95, 115, 120, 125, 125, 120, 120

47/F/125 45, 45, 50, 50, 55, 55, 55

37m 185
cfwu x3
wod
forget early rounds but worked up to 155x3
cant dump the weight in my gym so conservative.
also, form not good.
20# better than last time, tho. woohoo

170#/M/22

115/125/135/140/145/150/160

M/39/6'2"/200

135x3
135x3
145x3
145x3
155x3
160x3
170x3

M/22/175#

115/125/135/140/145/150/160

Sets as rx'd but did seated push press because of Achilles injury.

135x3
135x3
135x2 failed
115x3
115x3
115x3
115x3

28m/205/6'2"

135
145
155
165
175
185
205-sloppy, but got it

First time doing this workout...I'm at work, so all sets started with power clean from floor.

135 felt light, so...
185
185
195
195
205
205

Cleaning the weight was limiting factor. The last set was not as tight as I'd have liked due to fatigue/slight loss of focus.

M 36 5'10" 155#

10 rounds for time:

10 push jerks (2x30# DB)

(No barbell set).

17:48, HR: 160 avg, 179 max

37 bw 190
as rx'd

135x3
145x3
155x3
165x3
175x3
185x2 fail on 3
185x3

23/m/5'9"/143#

I unfortunately don't have a very good space for missed attempts, and had to scale my weights accordingly to prevent having to dump it and shatter some nice flooring.

My 1RM SP is 125#, so was at the very least looking to break that. Heck, I'm happy with a nearly BW SP.

CFWU x 3
- 95
- 105
- 115
- 120
- 125
- 130
- 135 (got 90% up on the 3rd and then had to bring it back down)

I also ran into problems getting the bar back into rack position after the rep. Nearly bodyweight, gets tiring to lower it ... need to work on that. Had an easier time getting it up than getting it down (that's what she said, har har).

All-in-all I felt like I was holding back. Form felt pretty solid and I think I was getting full extension on all but maybe the last 2 of my last set.

Wish I had a better place to dump so I could go balls to the wall, but oh well.

I don't recall ever setting a real solid PR for push jerks, so don't know how this measures up to the rest.

95x3
135x3
155x3
165x3
175x3
185x2 racked before 3rd
rested 3 or 4min
185x3
195x1 (slight pressout)
195x1

26yo male 185lbs

135
155
155
155
165
175
155

Still getting used to the movement.

165
185
205
215
215
205
205

135
155
175
185
195
205(Fail)
155
135

25 m 180
kinda weak...

132
132
132
143
143
154
154
154

32/m/6'/185

95
115
135
145
165
185
200

22/m/165
95x3
135x3
155x3
165x3
185x3
185x3
195x3
205x3

M/39/185

135
155
185 (f)
175 x 2 (failed on third)
175 (pr)
155
155

I was convinced I would get my bodyweight up today, but I failed to drop under the bar. Disappointing. Even so, the problem was easy to identify, and will be fixed.

More better faster

M/28/180/6'0"

155
155
165
165
175
165
155

90, 100, 110, 120, 120, 120, 125

45
45
65
95
115
135
145

sore from previous
felt tired and slow
no rack, performed clean from floor
135x3
145x3
155x3
165x3
175x3
185x failed, no problem last time with 185 PP, poor w/o

27YOM
195LBS
5'10"

CFWU x 3 (Sub rope climb for pull-ups)

185 x 3
205 x 3
205 x 3
205 x 3 (fail on third rep)
185 x 3
185 x 3
205 x 3 (fail on third rep)

10 Minutes 20' rope climb, 25 push-ups: 6 rounds

3 x 40kg
3 x 50kg
3 x 60kg
3 x 60kg
3 x 62.5kg
3 x 62.5kg
3 x 62.5kg

first time doing this one... and of course i got it wrong. did sets of 5 instead of 3.

110/115/120/125/130/135

question: when i do these it really but a lot of pressure and pain on my left knee. Is this most like due to form? because i could go heavier but it really starts hurting. knee hurts no other time.

m/30/168/66"

95/100/105/110/115 (f1)/115/115 (f2) -

My right shoulder is getting better but not quite up to supporting a heavier weight yet.

179/6'0/M/27

PJ's

2-115#
3-135#
2-145#

Gary-----51/M/205...95/115/135/145/155/165/175
Scott----33/M/152...95/115/135/145/155/155/155
Justin---33/M/215...95/115/135/145/155/165/195

Hey ncsheepdog I see you made it to the gym!
Must need some rest.

58/m/175

Push Press x3
105
115
120
125
125
120
115

120/125/130/135/140/145/150

previous = 120/125/130/135/140/145/150

Oops forgot to post yesterday...

135
135
145
145
135
135
135

Special Thanks to Korn and "Got the Life" for getting me through the last 3. :)

50/55/60/65/70/75/80 (failed last 2 reps)

95, 115, 135, 145, 155, 155, 160

2nd to last set was ugly, so made a conservative step-up for the last set. Last set turned out to be my best one--wanted to keep going, but figured I'd quit while I was ahead.

First time doing the PJ.

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

Definitely plateaued at 95 as results indicate. I felt like I could have gone higher, but was tentative for lack of spotter and lack of any place to dump.

CFWUx2

95,115,135,155,160(a slight push on reps#1+2, good on 3) 135,135. Wish I had bumper plates.

Then did a few practice reps with #95 again focusing on getting underneath the bar better and getting a little lower.

f/32/5'4/129

25,45,55,65,55,65

at ballast point

135, 165, 175, 185 (bad form), 185 (better), 190, 195

m 37/165
CF Warm-up 3x10

As Rx
95-115-120-125-130-135 PR

M 48 70" 173

Push Jerk 3-3-3-3-3-3-3 reps SUB Push Press

3X135
3X135
3X135
3X135
3X135
3X135
3X140
------------------
Compare to 070724

3X135
3X140
3X145
3X150
3X155
3X160 missed last 2
3X160 missed all 3

M/31/198

wu: pullups, pushups, foam roller to calf

WOD: 135, 185, 185, 195, 195, 195, 205x2

calf soreness is getting annoying... trying advil/stretching/foam roller

Mike:
135/145/155 lost form completely, so went back down.
95/95/135/135.

5'9 210

45
135
155
165
165
175 (2 and a half)
155

Jeff-@ home
133-177-187-197-202(x2)-187-177

Charity-
90-100-110-120-132-140-140
had a hard time at 140 not dropping quick enough; kept pressing the last couple inches

33 yom/195#

.5 mile warm-up jog: 4:15
CFWUx3
WOD as Rx'ed: 95,135,155,175,175,185,185

34/M/168#/6'0"

CFWUx3 (8:46)

WOD: Push Jerk 3-3-3-3-3-3-3
135/145/155/165/165/165/165

Being sure to open your hips all the way prior to the jerk makes a big difference. I went from a PR of about 165 to triplets of 165. Thanks Annie (and Dave).

WOD#2: Shoulder Press 5-5-5-5-5
75/95/105/105/95

32/M/5'5"/208

CFWU + 800M Run

WOD
135
155
155
185(left shoulder hurt)
165
165
165

15 HSPUs
5 minutes hard on bike followed by stretching

m/35/6'/220

135
185
205
225
245
265

bw 163 age 39
95,115,135,145,155,165,175x1

did 145x3 push jerk then switched to split
165x3, 175x3(pr), 185x1, 185x1

23/M/200lb
155,165,175,185,195,195,195
failed 3rd one on 2nd set of 195 went on to complete a 4th rep.

135 all rounds as rq'ed

w:
45
65 (fail)
55
55
55
55
55

M/35/5'11"/170
95,115,135,135,135,145,135

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

Bingo. Wrists were in pain though. Could probably get 180 or so, but didn't want to risk a wrist injury.

M/29/6'/176

Form started to suffer towards the end so I dropped the weight a little.

Finished knowing I could do more, but held back to save myself for Angie tomorrow!

100,121,132,132,132,121,121

M50/170

109
119
129
139
144
144
144

freddy c. and Alex,

I wasn't questioning whether the exercises are useful or not, though I don't blame you for thinking that based on my very brief post. Rather, I was getting at the point that cheating exercises are also power builders that involve the whole body. Cheat bicep curls involve the back, hips, and legs in order to curl the weight up. Most people think that's a bad thing, but hey, maybe it's a great thing for overall power, right?

190/6'0/M/30

3-115
3-135
3-155
3-165
3-170
3-175
3-180

will go to 195 next

Maxed at 135x3. Mental block about throwing myself under the weight was more limiting than strength.

12/10/07 - 135 lbs across the board, still learning the movement

95,135,135,135,145,145,145

28 yom 225#

135/155/175/195/205/215/225

Think I could have gone higher, 225 was pretty easy. Have to man up next time . . . .

M/26/155/5'11"

First Day on CrossFit

10 min Elliptical

Practiced ~ 15 w/ 65 lbs
1-95
2-125
1-135
3-125

15 min of swimming

For was decent at 135, but had trouble getting over head. Still need to work on form, hope for an increase next time

38/m/194

135
155
155
155
145
135
155

M34/87kg

CFWUx3
20x10 SP
40x6 PJ

50x3
60x3
60x3
60x3
65x3

Forgot the last one...could probably had done 70kg, but wil try next time.

39/m/176cm/69kg

As Rx'd

40kg
50kg
50kg
55kg
60kg
55kg
55kg

65
65
65
65
75
75
75kg
could have gone heavier but i cant dump the weights down and i have to clean it of the floor.

26YOM
151LBS
5'7"

135 x 3
155 x 3
155 x 3
165 x 3
165 x 4 (bad form on 3 - redo for 4)
175 x 3
175 x 3

Been doing CF for 2 months now - very impressed with the improvement.

135 x 2
135 x 3
135 x 2
115 x 3
115 x 3
115 x 3
115 x 3

-rotation of high box hops, heavy ball bounces, pushups (3 rotations of 1 min each)
-rotation of ankles to bar, supine bicycle, and kickouts (3 rotations)

Had to use DB. Weight is combined.

60x3
80x3
90x3
100x3
100x3 (wobbly)
100x3
100x2

135-155-165-170-170-160-160

All strong - can go higher next time.

M/51/165

12/11

Warmed up on eliptical + 3 rd. mod. CFWU

WOD - 65, 85, 115, 125, 125, 125, 125

No spotter, plus I cleaned the bar rather than rack it.

Finished with 30 min. interval cardio (15 bike, 15 eliptical).

65-95-115-135-115-115-115

115/125/135/145/155/160/165/170X2

BW=150

-D.

F/25/5'2"/139

set a pr of 85lbs with push press
attempted 90 but failed

www.crossfit-richmond.com

31/f/158/68"

5' DU work -- finally am starting to see a pattern and how to get multiples. got 4 in a row today.

CFWUx1 (-dips, +45# push press, OHS with broomstick, broomstick shoulder ROM work)

55#x5 push jerk
Push Jerk 7x3

65-75-95(fx3)-85-90(fx2)-90(fx1)-90

i really wanted to get 95#, but i thought, which is better -- maybe getting 95# once and failing or sticking 90# with perfect form. kinda glad i stuck with the 90#. i have more confidence now for the next time.

ck

105
115
125
135
140
(145*2)
135
125

115X3
115X3
120X3
125X3
125X3
115X3
115X3

2k Row to warm up 7:15
3 min jump rope

115/135/145(2 Failed on third)/135/135

Thought it was 5 sets of 3 did warm up set of 95

44/m/154#
ailing left shoulder
95,105,115,125,135,135,135

47/M/6'3"/230
Had some making up to do today. Missed Friday and Saturday’s workouts, because my wife and I flew out to Lansing, Michigan, for my step-son’s graduation from MSU – Go Spartans! He finally made it, after 4 1/2 years. Anyway, I decided to start with Friday’s workout first, move on to Saturday’s, and finish up with today’s workout. Started by completing a thorough CFWU, then rolling right into Lynne. I actually fell in love with Lynne, since I did about 20% better than what I had anticipated:

"Lynne"
Five rounds for max reps of:
Body weight (used 230#) bench press: 6,5,4,5,5 = 25 total
Pull-ups (dead-hang only): 10,7,7,8,8 = 40 total

Deadlift 3-3-3-3-3 reps: 225/245/255/265/275

Push Jerk 3-3-3-3-3-3-3 reps: 65/75/80/85/90/95/100

I intentionally kept the weight low on the Dead Lifts to work on my form. Same thing with Push Jerk. I know it looks bad for a guy my size, but I’m a CrossFit novice and my form really is horrible. I did leave my ego at the door, and I’m confident that I’ll be quickly adding weight as my CrossFit proficiency progresses.

Finally got around to doing this today and in conjunction with the Deadlift WOD.

DL 185/225/255/275/295(last CFT score)/245(5)
PJ 75/95/105/115/125(PR)/75(5)

First time I ever took my shoes off to DL. Thought it would hurt a little - but not at all...

Happy with the PJ - although I think I could have gone a bit heavier...

26/m/195

135/155/165/175/185/195/205(failed on last rep)

m/21/170

subbed push press, push jerk form not down yet

85/95/105/110/115/120/125

up to 175#
could have done more but I wasn't able to drop it so I didn't push it.

M/22/150

cfwux3 Annie Style (all 45 reps done before moving on to next exercise - minimal rest)

115x3
125x3
135x3
145x3
155x3
165x3 PR
165x3

Squat done afterwards.

24/M/190

95x3
135x3
155x3
185x3
155x3
185x6

50 yo male 109 lbs 5'9"

45/65/75/85/95/115/125

M/29/158

95,105,115,125,135,145,155

51/M/155
Burg WU
Oly work - 3 Fr Sq + 3 Spl Jrk x 5
PJ - 45,55,65,75,85,95,105(pr)
Behind the neck.
Could have done more but was having trouble lowering weight. Not set up to drop in garage...yet.

45/f/143

PJ 45-55-60-65-70-75-65. Last time could only manage 45 on all!

M/40/6'5"/235

115,165,185(f),165,165,165,165,165,115(to practice form - which is lousy).

46 / 171

135-145-135-135-135-135-135

Got scared doing the 145 so I dropped down in weight. I was worried about dropping the weight. My gym would not have been pleased.

115 120 120 120 (f#3) 115 115 115 (f#3)

Warmup with KB35 snatches 12L/12R
135,155,165,170(pr),165,155

Recovering from nasty cold. First heavyish workout in a couple of weeks.

95
135
145
155
165
135
135
cooled down from talking too much

43/m/164

As Rx
155
165
170
175
180
185, PR
175

35/M/178
CFWU
WOD as Rx'd
135 135 135
145 145 145
155 155 155
160 160 160
165 165 165
170 170 170
135 135 135 135 135

115
115
135
135
135
155
155

btw 165

29/m/183

75
85
95
105
115
125
135

Form not very good as I can shoulder press this same amount or maybe I am just tired today.

cfwux3
#'s
115x3,125x3,135x3,145x3,155x2,145x4

40
45
50
50
50
50
55

Good form except the last round.
Next time, do all rounds at 50

135
135
145
145
155
155
165

CFWUx2
135
145
155
155
165
175
185 f...try again...f
165

35/m/6'/205

3x135
3x155
3x175
3x185
3x195
3x195
3x195

M/22/215

As Rx'd

155/155/155/155/175/175/185

CFWUx3
Burgener warmup
5x45 warmup
95(a)-115(a)-135(l)-145(r)-145(l)-155(r)-135(a)
5x95 warm down
(a) alternating front foot
(l) left front foot
(r) right front foot

Age 36
BW 186

CFWU 2x15

Last time:
135,145,155,165,175(f),165,165

This time:
135,155,175,185(pr!),175,165,165

135
155
165
175
180
185 (fail)
175

m/29/5'9"/170

135
155
175 (2, psyched myself out on the third rep)
175 (got 'em)
185 (last rep was a stuggle, but locked it out)

27/m/6'/167

65
95
105
115
125
135
(145) (fail) then 135x3

Never done push jerks before-felt good

M/29/190
Did this yesterday
Push Jerk: 115, 135, 155, 175, 185, 190 (ugly but a PR), 135

CFWUx3
95-135-135-135-145(failed on 3d rep)-135-135
working on technique - need to jump more - end up pushing bar up for last little bit

38/M/195--Syracuse NY
Whoops, wrote down Push presses...
135/145/155/165/175/180-1, f/x/x

20yom/140#

forgot the reps, maxed out at 135 though

m/6/165/30
115 lbs

m/35/238
Did this one on 12-15-07
ran on treadmill for about 800m then did a type of cfwuX1.
worked on form with bar for 7 to 10 reps.
95lbs. for warmup of 2sets of 5
these were all behind the head. 135-185-195-205-215-215-225 missed 3rd rep.

30/m/186

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

(Next time start at 155)

34M183
cfwux2
95x5
115x4
135x3
145x3
155x3
160x3
165x3

34f132
up to 50# x3

NOTE: Up till now we've been counting the E-Z curl bar as 30#, but it isn't, it's 20#. Most weights in the 40-65# range should be adjusted accordingly.

27/m/225/6"3

135
155
165
175
185(pr)
190
195

Started way too low.

50
55
60
65
70
70
70 (all the barbell weights we had)

Wt: 210
FT: 15/20

P/J
1- 65
2- 85
3- 95
4- 100
5- 110
6- 110
7- 110

45,65,75,75,75,80,80

M/55/185

cfwu x 2

115
125
135
145
155
165 x 2
165 x 2
115 x 10

Deadlifts: 5setsx3reps: 300x3reps-305x3repsx4sets

Push Jerk: 7setsx3reps: 150-160-170-170-170-180-180x2reps(failed loudly)
no bumperplates

27/5'11/215

M/35/157

First Push Jerks ever

WU Broomstick
45 65 95 115 115 115 115

Started Crossfit 82 days ago, did my first Muscle Up last night, did about 10 of them, 1 at a time
because I couldn't believe I was actually doing them. Did some more at work today to make sure they weren't a fluke. Iam so happy.

20071217 0830

CFWU 10 x 2 (5 ring dips), Burgener WU

WOD071210: Push Jerk 3 x 7; only did 5 sets; 80kg x 3, 80 kg x 3, 85 kg x 2 (missed last one), 85 kg x 3, 85 kg x 2 (missed last one)

Opps...age in above should be 27 (did WOD on my b-day!)

worked up to c.50kg

105, 115, 125, 135, 145, 155, 165 (PR)
165# was a good effort everything else was light; 3m rest int; bw (208#)

95
105
115
125
135
125
125

145m/28yo

with dumbbells, cleaning from waist height

(total both dumbells)90, 95, 100, 105, 110, 100, 100

30kg, 40, 50, 55, 60, 55, 55

38 yom/185

Did this on 12/20.
1/3 cfwu, burgener wu, then SP/PP/PJ with bar x 3 reps ea. x 1, then same with 135.

155-165-175-185-190

070724

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

071210

135
145
150
155
160
165
170 PR!

Meyer-135-155-170-180-190-195-200 (1x)missed 2nd &3rd
Edler-95-115-120-125-135-145-140
Godfrey-95-95-100missed2-100 missed1-95-95-95

95 x3
115x3
135x3
145x3
155x3
165x3
135x3 multiple times till failure
115x3 multiple times till failure

more of a push than push jerk
95 x 3, then 6 x 165 x 3.

29/m/264#/6'2"

Back of left shoulder is pulled. Did very light push presses

(really late post-done mid Dec)
3x95,115,135,155,165,170,175

27/m/206.5

115, 125, 135, 145, 155, 165, 170