I love power cleans!

NICE! Tomorrow will be a good day!

Good opportunity for me to work on them ... they need work!

What's a good sub for power cleans? I don't have bumper plates. Thanks.

Oh come on Tony...just let him have a turn with the plastic gun!!
:P

Joey,
Do you have metal plates and a barbell? Or is it the environment you're working out in that doesn't allow for lifting without bumpers? I go to Gold's and use regular plates.

Joey #6:
You shouldn't really need bumpers for power-cleans...you should be able to manage because the movement is rather 'stable'.
Squat cleans, OHSs, snatches...definatly...
Dumbells / sandbags / something heavy power clean'ed would be the sub.

Hello Crossfit people. Sorry, but this is another post from a n00b looking for some advice. I am determined to make Crossfit my workout program. However, I am in horrid shape, and have almost zero pulling strength. I think i can do like 2 consecutive pullups, on a good day. So my plan is to do the CFWU every single day, using a gravitron or get some bands and to scale the crap out of the WODs. I guess I'm looking for encouragement or advice on getting started when you're starting from a very low level of fitness. Seems like when I read everyone's comments even the beginners are already way ahead of me, and I'm curious if anyone out there has a fat and soft to crossfit fit story to share.

Oh my gosh. I should never jump rope ever again... eek

#10

Everyone starts from somewhere, and fortunate for you that you have the tools to improve (Gravitron is amazing - before you know it, its "all you")

Scaling is key - go hard, but go safe at the same time, and before you know it, you'll be posting "As Rx'd"

Hey n00b: I didn't have one pull-up when I started. 7 months later I have 18. Scale the workouts and stick with it. We're all more fit than we were when we started CrossFitting. We just start at different places.

Are you near an affiliate? It would be good to get some coaching if you're new this stuff.

Check out the message boards. There are lots of success stories and lots of support!

#10. Start with the FAQ, from there you'll find Brand X scaling guidelines. Work your way up. Use your own personal goals as motivation (fat loss, increased strength, middle distance endurance etc.) CF will get you there if you have faith.

It had been a while since people were trying to post first just to say First!. Seems they just want to cause extra work for the moderator...

I too am excited for power cleans. Been a while.

Now Allison, I wouldn't go that far ;)

I could watch Buddy Lee skip rope all day.

Speal's time from yesterday was un-real. Good work. I muscle every 6 sec. Someone needs to get a camara on that guy.

Well, after little sleep over all the holidays it caught up with me. Due to swollen glands, sore throat, tired, and that whole deal I strung my two "off days" together for some rest.

Friday I will see what I can do at the gym. Can't wait to get back tomorrow.
Erin

#10

Agreeing with Simon. Everyone starts somewhere. At least your taking the initiative to be your best. There's MILLIONS of people out there who are simply too lazy to TRY something like crossfit.

Here at CrossFit, ranking doesn't matter.
progress does.

Allison's in quite a few videos at certifications. Are you following these people around?

ps Puddinggut. WELCOME to CrossFit. Stick with it and you'll be 6packAbs in no-time. "Stick with it" being the operative phrase. Recommend finding a gym/workout partner or going to a cert and getting a subscription to the Journal. Accountability and continued CrossFit injections will keep you going. Drink the Kool-aid and everything will be okay. . . .

For the honorary CrossFit Queen - Allison NYC
http://www.zazzle.com/allison_nyc_shirt-235381518981573797?CMPN=ltt

Complete the ensemble with a pair of Blauer's shades and you can't go wrong!

Allison I see nothing wrong with your jump rope skills.

What Would Coach Do?

#8 NooB

I was new to CrossFit exactly two months ago. Was reasonably fit as I had been going to a personal trainer since last January three times a week. My last test in Sept. had me at 13.7% body fat. I just tested in late December again and got it to 10.4%.

I can tell you from absolute certainty that it was diet, and CrossFit for the last two months that made me have those gains.

I too still struggle with Pull-ups: pre CrossFit (remember two months ago I had one, now I Kip, albeit relatively sloppily 6. But I am happy with that.

Here is what I recommend for you from one newbie to another:

1) Be a fanatic. come to this site EVERYDAY and read the posts, lots of great info. and the odd drama too. but you can scroll through that
2) go through the SITE for hours for your first few days...yes there is that much info. Especially the FAQ section, the exercise demos, and the Brand X scale recommendations (find on right hand side of FAQ page)
3) This one is VERY important...DO NOT ask stupid questions about the WOD or scaling recommendations. see point # 2 above. I have seen newbies get either outright ignored, or torn apart for asking questions that are s easy to find if you go look.
4) Get on a nutritional Plan...fast. Coach will tell you that you can not reach elite level in CrossFit or life for that matter without it. He is right. I use www.precisionnutrition.com and it is really been good for me, CrossFit will recommend The Zone Diet, which I have reviewed and it is very similar. BUT you will have limited and/or slower results until you pay attention to nutrition. I am about to embark on a 8-12 week "get shredded Diet" through Dr. Berardi at precision nutrition that will take me down to around 5% or slightly below Body Fat. Then maintain at around 8%.

Hope this Helps.

G

So, am I underatnding this right? We are supposed to do 5 sets
of 3 reps of power cleans?
By the way, I did the 120 pullups and dips today, I am excited t osay that I already see improvement in my total fitness. I can only imagine how the muscle ups feel. They scare me LOL
Take care everyone

PuddingGut

I am not a beginner, but i will tell you that everybody has their own starting point. Some people start in a deep hole like yourself, while others come from an All- American collegiate career as a running back. It does not matter where you start but where you are going. Everyone here has the same basic goal: to get better, and is committed to doing the best they can to excel and help others excel. You have more support in this community than you could ever imagine. Expect great things from yourself, and great things will happen. Work hard in the gym and pay attention to your nutrition and the weight will start to fall off. Then the pull up numbers start to jump fairly easily while power is growing and fitness levels climbing and you constantly want more... but just take it one day at a time for this journey will not be an easy one, but it will be fun. STICK WITH IT AND GREAT THINGS WILL HAPPEN!

Allison,

Get some cash for those shirts...or better yet, Coach should get them since they came from the CF site.

15 years ago I was a good rope jumper. After Buddy Lee started contributing to crossfit I decided to pick-up the rope again. Don't have a buddy lee rope, but I have a very light, fast, simple clothesline cord style rope that works pretty well.

I never really worked double-unders back in the day. Now they are part of my CFWU. Once you learn to do one double under you are on the road to buddy lee style jumping. The DU has done more to develop my rope skill then years of the other techniques he demonstrated in the video. Actually, the other techniques comes easier now that DU's are in the bank.

I'm up to cranking off about 30 in a row before messing-up.

The upshot is I'm much lighter on my feet and the ankle/foot pain I earned from 15 years of distance running have all but disappeared.

#10

Read the Start Here link located on the left side of the home page as well as the FAQ's. To me, best advice for any beginner is quoted below, taken from start article. Also don’t hesitate to read join and read the forums.

"You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. The best results have come for those who've "gone through the motions" of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity."

I have been doing CF for almost six months now. The gains I've made in the 10 area of fitness are simply amazing. When I started I was staying in shape just good enough for 38 year old to pass the Army’s PT Test. Since I was able to do a modest amount of push ups, sit ups and run 2 miles I felt I was in good enough shape not to scale the WOD's. Looking back on my very slow times I probably should have.

Along with checking the BrandX scaled WOD’s check out http://www.midohiocrossfit.com/ . They post their own WOD’s and also scale them for intermediates and beginners.

Like AllisonNYC recommended, try to find a local CrossFit affiliate for help with anything CrossFit.

Are squat cleans permitted as the weight increases or are when only to pull the weight straight up without a knee bend to catch the weight?

I love the Oly/Power Lift days. Even though I always spend longer time in the "Pumpitorium" & leave both physically & mentally tired due to the focus and violent intensity to move the little amount of weight I use.. It's never an easy day.

Get some, Go again!

Wow, Buddy Lee is amazing. It doesn't even look like his feet come off the ground when he jumps. Do the Buddy Lee jump ropes make a big difference? I am always wacking myself with my cheap rope.

Today-
I did 100 PU on Gravitron and 50 Jumping PU
and 150 dips using a bench. (thought I was suppose to do 150 of each then got home and realized I did 30 extra of each!) Oh well, it felt good.

AllisonNYC- Oh my gosh! You should buy a shirt. Too funny.

Gnat

Ok, again my bad I should really just look on the FAQ's. Sorry. I am just looking for attention.. LOL

Buddy Lee takes something as simple as a jump rope and makes it a sheer refreshing joy! That's a beautiful thing Mr. Lee!

Thanks everybody. I appreciate honest and encouraging feedback. I live in Hawaii, and there's a couple affiliates out here that I'll check out. I lifted for football back in high school and am familiar with Olympic Lifts and DLs and stuff like that. The bodyweight stuff humbles and frustrates me, and that's what I need the most work on. I've read the entire FAQ and a lot of message boards and a lot of comments and I've done some WOD's scaled and some WOD's as RX'd. Pretty sure I won't hurt myself, but I will be cautious none the less. Thanks again, it's encouraging to know that someone like Miss AllisonNYC, I've seen her in a lot of comment posting and a couple videos started with only 1 pullup. Those pullup things just piss me off. Anyway, I promise not to ask any stupid questions, thanks, and happy crossfitting to all.
3-2-1 GO!

Exertional headaches are back. More acupuncture today and I think I'm going to take the rest of the triplet off, unfortunately. Hopefully good rest and meditation will bring some healing. This is really frustrating when I feel I'm just creeping up on the best shape of my life again...

Enjoy the power cleans everyone!

Glad to see this WOD. Just started to learn the proper technique at my local affiliate club so this will give me a change to practice.

#31 - Mike, I posted a thread on the discussion board about my exertional migraines: http://www.board.crossfit.com/showthread.php?t=23300 (w/f s). The only thing that really worked for me was a strongish/nasty-on-the-tummy NSAID called Indocin (prescription). That allowed me to continue to workout and be free from the pain. They subsided after about two months - so there *is* an end to it...

26 yom 6'2" 155#

120 PU/120 dips

15:57 ...too many days off and now it's time to get back into it

Riders Ready? Watch the lights!

I love these WOD's. To bad I can't do them. I must keep being patient.

080104 No Way with cast on my right leg ;{
070915 95,115,135,155,155

Sutty (Comment 34), is that from BMX or Mountain Cross? We never had lights, we had tones...our cadence was Riders Ready. On the Gate. beep beep beeeeep!

Those were some fun days. Looking to sell my mountaincross bike now.

About the Buddy Lee Ropes. I have one, but only have about 250 double unders on it. I find that when I whack myself with it, it hurts just like every other rope. A little negative reinforcement for screwing up :D

Doubling up Today's workout with tomorrows in the morning. Should be an interesting combo. I used to hate squat cleans, now I rather prefer them over the power clean counterpart, but power cleans it is :D

in8girl (erin)

i'm sorry you are sick, hope you are feeling better soon. i'm right there with ya, swollen glands, armpits, throat, and sleeping 16+ hours! i too strung two rest days together and can't wait to get back into the gym tomorrow. i heart cleans!

Buddy Lee is my hero...but we all need to remember "never concrete, never concrete."

PuddingGut,

Welcome to Crossfit! I think you will get much enjoyment out of it. Not only are the WODs fun, you don't need to think them up yourself and of course the camaraderie from people you don't even know is wonderful encouragement. You will see improvement if you are consistent.

I began getting more consistently into Crossfit when I was 7 months pregnant (I think! My memory is pretty shabby these days). I had to do a lot of scaling and modifications as I was physically unable to do a lot of the exercises. For example doing pushups were nearly impossible with a big belly in the way. My belly would hit the floor before I even bent my arms. I then had an unscheduled c-section and had to take a hiatus from working out entirely. Seven weeks later I got back to the gym and began really getting into it, trying to do as many WODs as posted with minimal modifications. I was physically unable (again) to do certain exercises, that I was not terrible at before my surgery, i.e. sit ups. I could not even do one sit up, seriously! I had to start with leg lifts and work my way up. My son is now 4 1/2 months old and I can do many WODs without modification. I am still not as fast as many of my Crossfit colleagues, but I do my best. I now post regularly as I feel it makes me more accountable and so that I can review my progress. That is one of the things I love about Crossfit, anyone can do it and everyone can see results. . .we just all have different starting points. Best of luck to you in your Crossfit adventure.

26/203/75"

135, 135, 155, 175, 185

Hey everyone,
I don't regularly post on the site but I do the workouts every day and in the last 8 months have made improvements in every part of my fitness.

Since getting my set of rings two months ago, I finally did my first muscle up today... then another... then another! Threee in a row, plus a couple of other single ones. Ha Ha I never would have thought it possible two months ago to do one let alone 3 in a row!

Anyway, take care all, hope you all had a great christmas and new year.

I have really benefited from all the Crossfit workouts. I have improved in strength, balance and to some extent conditioning. I can't do the old routine of chest and biceps one day and back and triceps another day, etc. Too boring. To that I owe it to crossfit.

Now on another note, jumprope classes?

Allison: I enjoyed watching your performance in the video :)

Hello CrossFit Nation!

I was made aware of this ~2 months ago, and was immediately addicted. I have started the conversion of my garage, and have been scaling the workouts to fit the equipment I have at work (corporate gym). I entered my garage into the contest, and keeping my fingers crossed!

Yesterday I did 120 jump pull-ups and 120 jump dips with a client, and the buzz has begun. Everyday someone asks me about what I am doing and I refer them to CrossFit. I actually saw one of my members attempting the FilthyFifty!

I am doing my best to spread the word in Northwest NJ!

Thanks CrossFit

105x3
110x3
115x3
120x3
120x3

All right gang, since we're not yet posting our WOD results, I'll take a minute to steer you toward www.CrossFitStickers.com.

CrossFitStickers is the authorized site that carries CrossFit bumper stickers. Check the site out and get a few to show your CrossFit pride.

CrossFit affiliates - register on the site for special affiliate pricing.

See you soon!

Dan D.
www.CrossFitStickers.com

ps I'm doing FGB with some coworkers today...will post later!

BINGO-
Been doing my own thing for a while and fell completely out of the loop, so I shamefully missed your CF anniversary. I really wanted to wish it to you on that day, but I hope that the belated wishings will be ok.
So, without further ado...

Happy CF (number 2) Anniversary! (many exclamation points and confetti)

Also, Happy Birthday (sorry if I missed that too :-/ )

I wish the best for you in the upcoming year.

Kate

Nadia-
In November I lost my motivation and was so incredibly sore always, I ended up taking a lot of time off and it helped a lot. However, I probably took to much time off, and have lost a lot of strength as the result. But at the same time, I'm fine with that and I'm not going to beat myself up about it. All we can do, is the best that we can do with where we are anyway. :-)

Erin-
I hope that you feel better soon. Make sure that you drink plenty of chicken soup!

Kate

Morning everyone.

Hey, isn't it Steve from Steve's Club's birthday today? I think it is.

Happy Birthday Steve!

A goal for me this year (one day at a time of course) is to get more proficient at jumping rope. I am going to have to watch Buddy Lee's videos and take notes and really pay attention, and have at it. It is an area that severely lacks in my training.
Allison you are too funny! Dear doG!

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

Happy Birthday Steve Liberati!

Kate

f/31/135/5'4"

Lately, when I've been doing cleans I'm having pain just at the bottom of or below my left lat... does anyone know if this is a form issue or more likely something else?

Thanks!

justin 33/m/212

135x3;
155x3;
155x3;
175x3;
185x1; 185f; 155x3

Allison NYC .... I might have to just suck it up and get some. I figure if they're indestructible AND my rear looks good, prob'ly worth it.

Happy New Year, Cross Fit Nation!

We celebrated the holiday on FOB Shield with a rousing intra-service volleyball tournament. One of our airmen comes up to me and she says, "Sir, I don't mean this in a sexual way or anything, but you've got some nice legs!"

I guess the 300 squats I did for Sunday's workout paid off! Can't wait to show the fiancee when I get home. Ha!

Today, after the CFWU, I used my 60% theory and did 72 PU & 72 dips -- making up for yesterday. I've been "on hold" trying to let my back recover from Sunday (the tourney didn't help). Still love to hear if anyone has insights into lower back muscle fatigue after LOTS of squats. Thanks.

Do good things!
TP

25/5'9"/131

45-48-51-52-52 kg

second day of a 50% cycle, focussed on form.
squat clean 3x 60 kg (PR by 10 kg)
power clean 3x 75 kg (PR by 5 kg)
I've got strenght, but my mind is afraid to dive under this weight. Still, 2 PR's is ok.
Have fun, Johan

27/6'6"/200

60-70-75-80-75 kg

35/M/182cm/92kg

60-65-65-67,5-70(f on third)

Finished off with new PR on 500m row, 1:38, damper@7. Should see sub 1:35 soon :-)

F/37/140

65-70-75-80-85-90

M/40/195

95-115-125(F on 3rd)-120-120

Getting an MRI today on my shoulder. Doc says that he thinks that it is a rotator cuff tear as well as some tears around the cuff. This blows, but oh well.
I lost it while I was on Vaca up north while doing muscle ups outside in the snowstorm. As I kipped up and shot forward I didn't keep my rigt arm in and it went out as I went to pressup. REALLY hurt then, but there was alread some pain going on for quite some time before that. Didn't tell the doc about the MU slip til yesterday, and that helped him put the peices together.

Anyway, thank you for listening to my complaining. Had to get that off my chest.

Tomorrow is supposed to be a warm one here, thank goodness. Am thinking about going at this WOD:

50 walking lunges
50 lateral lunges
50 backward lunges

5 rounds for time

Another goal for the CF year is to do 1 mile walking lunge...for time. Sounds really painful...sounds really gruesome...horribly terrific (doG I am turning myself on! LMFAO!)

If anyone wants to join me this weekend in the WOD, maybe we could have a little CFer vs CFer rivalry. Doesn't have to be in VB...honor system for time! Let me know!

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

32/M/163

115-135-145-150-155-165

33/M/200

165 x 3
175 x 3
185 x 3
195 x 3
200 x 3

30/m/180

157 x 3
168 x 3
179 x 3
201 x 3
212 x 1
201 x 3

212 dropping on the knees doesn't feel good...incase you were wondering.

Did cleans Monday so I did Nicole today instead. Managed to get 6 rounds in :)

30/m/5'9"/192

cfwu
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3

plus a little front lever and handstand progressions

29/m/185

135,155,175,185,195

I hurt my arm doing muscle ups yesterday and had to take it easy. Munchkin, no need to talk smack I know you probably beat me.

I've recruited quite a few people in the last week and now there's a gaggle of them drinking the kool aid. I also found out today that the CO of the base is a CrossFitter. I truly think CrossFit is taking over the world.

180,185,190,195,195 x 3

bwt-160
33 yom

Snaps! Elvis you got me! I'm coming back with a vengeance when I recover from this injury.

Rx'd

155
165
165
170
175

who knew that jumping rope could be so pretty!

Nick - 195 with an injured arm...I'm gonna have to step it up. Have you done The Bear yet?

m/23/185

95,135,155,175,175

m/23/185

95,115,135,135,155

Kate #48 Thanks, and welcome home.

Ah, now THIS is the CF community I've come to love. PuddingGut comes in at #8, introduces himself, asks for help. Simon, AllisonNYC, Ropo, Derek O, Stoker, G+T, wich, Adam W, and aaucoin all respond with insight, suggestions, support, and kindness. Good on all of you.

For today's WOD, yes, that's all there is. Except that one should also do a warm-up. Most will do either the CFWU (look it up in the FAQ), or the Burgerner WU (ditto). Power Clean: clean the weight from the floor and catch it with minimal flexion of the knees (this is not a full squat clean). Haven't done cleans before? The "Exercises" section has videos and slide shows. How much weight? You are searching for your 3-rep max. You can either work up to it (see posts 70, 73, and 74), or you can warm up to what you think is your max and then do 5 3-rep sets of that. Got something left in the tank? Ooooo, careful...one more WOD before Rest Day and Coach knows what you did for extra work and it WILL be the main exercise tomorrow (Dude, his list is more complete than Santa's).

3-2-1...GO.

M/29/5'9"/172

135, 135, 135, 145, 155

#8 PuddingGut

Absolutely stick with it! I work with many individuals with similar situations. In fact this morning my client, very very beginner, 250lbs, 5'11 big guy...yet strong.
His workout included

1 round of 5-7-9 reps, 3 exercises,
Push Press(#65),
Push-up (inclined on the squat rack)
and Kettlebell (16kg) Swings.

Followed by 250m row and 10situps... he was smoked. That was plenty for him and we will continue to see progress and improved results, and he will stay motivated.
When I work pull-ups in, I will use the iron-woody pull-up rubber bands and Jumping pull-ups.

Stick with it! Crossfit kicks butt!

M/50/170

115x3
125x3
145x3
155(Fail)x1
150x3

135
145
155
165
155

Cute Tony,
but you still don't get it!

M/37/77"/212

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

bw 170

155x3
160x3x4

#8 PuddingGut

Im a relative newbie (3mths), so you can use my stats as a guide.

26/m/170

110 1 1 1
121 1 1 1
132 1 f 1
143 1 f f
132 1 1 1
(1=success, f=fail)

Rob

bw: 182

As rx'd: Used hook grip for the first time.

3 x 60kg (132#)
3 x 60kg+20# (152#)
3 x 80kg (176#)
3 x 80kg+20# (196#)
1 x 100kg (220#)

Only marginally better this time than back in September. Same plateau at 220#. I need to move faster!

Oh and thanks for helping to prove my point.

Has anyone had this problem??? I have been doing crossfit for 5 months now and seem to have a wall with pullups. When I started crossfit, I was doing around 5 pullups at a time. After a month I was doing 15 pullups easy. Now it seems I cant get over 10 at a time. I feel like I have burnt myself out doing pullups everyday for the crossfit warmup. Does anybody have a suggestion on how to get my pullups back up?

Mark
This was tough. Not sure why.
115, 135, 140, 145, 150

WWCD: HA. Oh my gosh. That picture is going to follow me around for the rest of my life. Out of all of the shots of me this is the one that keeps popping up. :) It's not the most flattering picture is it? I actually laughed out loud when I saw your post. Thanks!

I'm very happy that we're doing power cleans today. My hands are still healing and my hip isn't really tight anymore but squat cleans may have bugged it.

Devin is coming from DC today and we'll work out at the Box. Tomorrow I'm going back to CrossFit South Brooklyn. I'm happy that we have more than one CrossFit gym in the city. NYC should have way more.

Maybe a stupid question? But what does the CFWU consist of? I have scoured the exercises and demo page and watched Greg Amundson's Warmup. Was wondering if it is the same thing?

#85 - I recently had this same problem. Take a break from the pull-ups for a while, maybe from working out altogether. Go easy on them in the warm-ups. Let your body restore. After your body has taken a break from them, give them another go.

Mikec:
See the FAQs section 1.8. What's the "official" CrossFit warmup?

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

The Greg A version is a little different because he does not do the Samson Stretch. Many CFers do their own variation of this for one reason or another. The main thing is to warm up the core and practice movements. Good luck

25/m/185/5'9"

95-105-125-140-155

#67 nick:
CrossFit is taking over the world, especially in the military, it is so functional(what a concept) I continually keep bumping into CrossFitters in my chain of command and across the post(even here in hohenfels, germany!) as always viva la revolution!

CFWUx3, BWU (all wts in kg)
stickx5, 20x5, 40x5, 60x3
PCx3
70, 75(2+f), 72.5 (2+f), 70 (2+f), 65
Form felt terrible, early arm pulls all over the place. Did some skill work after with 40kg and the stick. PR is 155lbs so 70kg is just shy. Then 1 set OHS 30kgx7. My OHS are slowly improving. Why are they so hard for me?

Those t-shirts are hilarious. Allison, is it good or bad to have a t-shirt between "Jesus was a Punk" and "Cyborg Power Ninja"?

sorry it was "Cyborg Pirate Ninja"...my bad.

#85 B.

I think that one suggestion would be to take a break. Break from them for a week or two, regardless of the RX. The list of posistive things that can occur from taking a rest are endless.
The other thing that Iwould suggest is this. When my staff used to come up to me and tell me that they don't know what the hell is wrong, but they can't even seem to close a door, nevermind a sale...when my best and strongest of hammers would come to me and say just that, I would say to them what I am about to say to you. When one of my soccer players comes up to me and says "Coach, I can't strike the ball on target...very single time" I would have say to them the same thing that I will say to you.

BACK TO THE BASICS.

When all else fails, forget twhat you know, and start from the begining, the basic form and fuction of the move. From hand position and width, to full extension, etc. Alot of the times, we ship over a step inthe basic movement of the exercise, and what follows is frusterations and slapping up against a wall. We need to go back to the basics, taking it one step at a time, and more times than not, when we get back to knocking out #'s in succession...you are at 20 and feel more confident and stronger.

Maybe that is NOT why you hit your wall. However, going back to the basics may help you discover what is going on.

One thing for sure. Take a deep breath. Breathe in, Breathe out and Move on. Taking ourselves TOO seriously sometimes can unfold trouble as well. If you get 10, then pat your self on the back and remind yourself that it is 10 more than you would have gotten had you decided to stay on the couch and watch tv (I am not saying YOU do that, I am just using "you" as a general term). The effort that is made is what I strive for. Yes, having goals and shooting for the stars is great and each of us do it. But acceptance of the effort we able to put in at that given moment, acceptance of it being the way that it is, may be the key that will unlock the next door in your training.

There are my two cent. I hope it helps! Whatever you do, KEEP AT IT! You're doing a great job! 5 months at it, and CF is no child's play, you should be proud of yourself!

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

As Rx'd

135-145-150(PR)-150-150

Beat previous PR by 20lbs

#85 B

I think that one suggestion would be to take a break. Break from them for a week or two, regardless of the RX. The list of posistive things that can occur from taking a rest are endless.
The other thing that I would suggest is this. When my staff used to come up to me and tell me that they don't know what the heck is wrong, but they can't even seem to close a door, nevermind a sale...when my best and strongest of hammers would come to me and say just that, I would say to them what I am about to say to you. When one of my soccer players comes up to me and says "Coach, I can't strike the ball on target...every single time" I would have say to them the same thing that I will say to you.

BACK TO THE BASICS.

When all else fails, forget what you know, and start from the begining, the basic form and fuction of the move. From hand position and width, to full extension, etc. Alot of the times, we ship over a step inthe basic movement of the exercise, and what follows is frusterations and hitting a wall. We need to go back to the basics, taking it one step at a time, and more times than not, when we get back to knocking out numbers in a row...you are at 20 and feel more confident and stronger.

Maybe that is NOT why you hit your wall. However, going back to the basics may help you discover what is going on.

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

Shoulder hurt ;o

PuddingGut: Ha! Great name. And entirely descriptive of me when I started Crossfit. Stick with it, and you will be the fittest you you've ever known in no time. Immediate, measureable, repeatable results. That's Crossfit.

My testimonial: 42.88% body fat when I started. There, I've said it. It's in writing. Talk about accountability.

But four months later - NO MORE! Am chasing my first deadhang pull-up with all my might and hung in there with the fabulous spunky Spider Chick on shoulder presses, push presses, and jerks the other day. [did 120 jumping (more like nudge with foot) pull-ups and 120 dips for yesterday's WOD in 14:23] These are things I never imagined I could do.

Today, you will work. Tomorrow, you will work. The next day, you will work. On the fourth day, you will rest. And you will turn around and do it again, and again. You will push yourself beyond the mental limits you set for yourself. And 3 or 4 cycles from now, you'll start saying, "maybe I can do more. Let's try that pull-up," or whatever it is that's your weakness. Before you know it, you will turn around, and realize that you've shed the old you. You're something new. A metamorphosis. Your weaknesses will become your strengths, and your strengths your weaknesses.

You will start out scaled. That's okay. Don't feel bad about scaling. I used to feel like a cheater for scaling, but heck, I couldn't do the big girl stuff. To me, Crossfit is the perfect "people's workout" because it's scalable. (Ack! Populist sentiment on the Crossfit page!) Anyone can do Crossfit because the WODs are scalable. Just make sure you're doing the best you can do.

So, cheers! And welcome!

Now for those power cleans - this is going to be great!

85

I hada lot more to say but it keeps getting caught in the spam filter. I'll send it to your email. Remember though,
Whatever you do, KEEP AT IT! You're doing a great job! 5 months at it, and CF is no child's play, you should be proud of yourself!

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

Hi All-

Does anyone have any suggestions on books that really break down the O-lifts? Maybe Mark Rippetoe's new one? Thanks!

J

Hey everyone! Just found out I'm heading to York, PA for a month. Anyone on here active in that area?

http://www.board.crossfit.com/showthread.php?t=25621

Thing are gettin' kookie out there in Crossfitland. Now I want my own t-shirt.

BW 174

as rx'd

179/190/201/206x1 + 2 missed attempts/179

Did this @ globogym (Froggy's) in Key Largo. Had to go light, afraid of dropping it.
135 across for 5 sets.

Any CrossFitters in Key Largo?

Call me at 510-910-2919, I'll train you for free.

Power Cleans

3X135
3X145
3X155
3X165
3X175 (PB)
--------------------
Compare to 070915

3X135
3X145
3X155
3X165
3X170

65-65-75-75-85, not sure I am catching the bar deeply enough. Maybe as I add weight, I will need to catch it in more of a squat position.

cfwu X 2

asrx

135 x 3 x 2
185 x 3 x 4
205 x 3 x 1

the new and improved elite rings showed up while I was working out at home need to get them hung up in a better location any suggestions what I have is a standard garage with 8 foot ceilings and would like to hang them in the attic and let them hang down through a removable scuttle opening does anyone else have a better solution if so chime in thanks guys and gals.

36/m/175/5'10"

A long time since I did cleans....

95,135,185F,155,155,155

DR.T: No Problem! How was your trip???

JPW: ummmm.. no comment.

55 X3
65 x3
65 x3
95 x3
75 x 3

Hey, does anyone have experience dealing with wrist movement in the Power clean?

I have noticed that my wrists always strain from being overextended while stabilizing the bar. When I throw my elbows as far forward as I should be, even with the tips of my fingers barely touching the bar, my wrists feel strained.

Any input?

3xcfwu -pu's

as rx'd

135,155,165,185,175

form suffered on the 185 set

20 minutes jump rope

As RXed 95-95-95-105-105

Also ended each set with 3 Push presses

25/m/155/5'9"

First time doing CrossFit/power cleans, so I started with no weight on the bar, worked up over 9 sets to 135 lbs/61 kg. Fun workout!

w/u 5' DU px, CFWUx2 (set 1 OHS and jumping pullups, set 2 squat cleans and 1x5 real pullups) 1x10 shrugs, 1x5 hang cleans between sets.

55-77(PC rep2)-77-88 (f rep1, PC 2,3)-88 (f rep 1; slow and ugly 2,3)

SO PISSED I READ THE WOD WRONG! i could have gone heavier with PC, but thought, no way its power cleans, this is crossfit -- the default clean is a squat clean. eh, its good for me. still, all of these are PRs after the first set! so happy to see that my rib injury might actually finally be behind me!

post: 2x5 KTE; 10' bike.

ck

CFWUx2, L Pull-ups in second round.

Power clean 3-3-3-3-3

75-95-115-125-135(PR)

I'd only done light squat cleans before today, so this was my first time doing power cleans and going heavy. I'm sure my form needs work, but I felt pretty comfortable with the movement after the second set. This is a milestone for me. When I put the big boy plates on the bar to take it to 135, I was really nervous. I had only benched, squatted, or deadlifted this much weight before. The thought of doing an explosive lift and landing the bar in the front rack position three times was daunting. In true CrossFit fashion, I channeled my inner beast, stomped my feet (it really helps), and went for it. It was easier than I thought it would be and I'm no longer afraid of it. Pack your bags, 135# bar, because your next trip is over my head. Hooah!

m/33/174lbs
I've been doing this for about a year and have seen great results. This stuff rocks. I get made fun of with much prejudice from fellow SWAT members and then kick their asses in pt events. I usually read the post, but don't participate. I feel like I know most of you and yes Allison you rock. Nice shirt! Jolie is awesome, too. I've gotten alot of support reading the post and most of you help more than you know. Thanks.

What do you all think of use a weight lifting belt when doing your cleans, sqauts, snatches, etc...?

As Rx'd

135
185x1 185f 155x2
155
155
155

I was helping a buddy learn how to power clean so I didn't have a lot of concentration going on. I am stupid sore from the 120/120 yesterday. I need to buy rings!

Semper,
Dustin

m/18/230lbs
Finally a WOD I have some chance at.

215
225
235
250
265
Last set took me awhile. Hadn't gone heavy since August.

30/M/190

Did 4 warmup sets with increasing weight.

Loads as follows:

160
170
170
175
180

Next time I'll aim to get 185

John

CFWU- 40 assist pu's
WOD- 45,45,50,55,55
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/26/165/66"

1-135x3
2-180x3
3-205x3
225-FAILED 2 TIMES
4-205x3
5-210x3

Nick good job with your injury. Take it easy. You still have most of the deployment to make it through.

Ryan

28yo 235lb male

135*5

hadn't been to the gym in 3 days and boy did I feel it. I think I still have a lot of refining to do on this motion

Day behind
120/120 @ 11:32

Power Cleans will baffle the locals.

Same two meat heads were starring me down today. I guess they think they own the place. At one point on my way out one of the meat heads starred me down and made some snide comment as I passed.

It's rather strange, I am use to the looks but these two guys seem to make it part of their routine to passively aggressively confront me in some way shape or form. This is the type of thing that turns casual gym goers away from fitness. Not cool at all. I am not a confrontational person but it's not my job to make them feel comfortable with their fitness insecurities. I guess I will just put them on the pay no mind list. Any advice folks?

30yr fem, 123lbs
83-93-103-113-123(1)

M/34/155/5'4"

105, 135, 155, 150, 135

will g - I had that same problem with a guy and girl that work out together. They gave me nasty looks during my wods and when the gym installed the oly platform, they called it (while I was using it) a "bowling alley" and said it should have a clown mirror in front of it. I ignored them. Fortunately for me a few days after that there was a 5k and kids mile. when I was signing up my kids for the mile I saw both of them there signing for the 5k. I, of course, seized the opportunity, signed myself up and smoked them making sure they saw me as I passed them. Ever since then, they are super cool and even give me a friendly greeting every day. I don't know if that applies but good luck!
JP

Comment #90
Mhlane,
Thank you, I should have seen that before but I must have been glancing over it. I have basically been doing that every time except not for three rounds and definitely taking it easy on Pullups and Dips if they are included in the WOD.
Thanks, MikeC

FNG here. 6 mos in CF with a story to share if y'all will hear it. Met at old AWS buddy at an Arligton grave in 04; we PT'd together daily @ AWS & hadn't seen him since Kuwait. We were visiting a lost classmate....Jeff lives in VA, I live in NY. Saw each other 1-2x year since then, usually gathering @ Arlington to share whiskey with our comrade. He introduced me to CF this past April. Did it half time through April & May, went full bore on 1 June....been shadowing these pages daily since then. Since starting we've been sharing results daily. We'd like to post as a team, probably a day behind.
Jeff: retired Marine cannon cocker, M, 48YOA,70", 195#. Yesterday: 120/120; 19:43
Me: retired Marine grunt, diabetic, M 48 YOA, 68", 160#. Yesterday: 120/120; 14:56
Thanks for the reunion Coach.

I stop doing O lifts in '99 because they irritate my left knee. Tried them again last month for a WOD (and again today) and they still make my knee feel really uncomfortable after.

In any case, I just did dumbbells.
15, 20, 25, 20, 35.

34/M/170

115-135-155-185-205 (failed at second rep, set bar down, got the 3rd)

A little behind,

CFT 595(PR).
SQ-215(PR)
PR-125 (I'm stuck!)
DL-265 (back rounded more than I think is acceptable but no pain, I don't think I'll be going heavier than that anytime soon).

Will g #120 - Ignore it, you have your best advice posted in your own post. Their own insecurities is what drives them to act like an arrogant donkey. Leadership, love, and things of the like are best when displayed by setting the example through actions vice words. Keep doing what you are doing, and when they finally approach you, (and they will), be kind as you spread the word of Crossfit. You represent each of us every time you go to the gym.

At the same time, be proud, head held high, YOU are a Crossfitter! As a great leader once said, "Walk softly, but carry a big stick."

At the Irvine Cert, Coach B said something I will not soon forget...

"Describing Crossfit as exercise is incorrect, how do you describe a dog, as man's best friend? If you describe it as a barking, sh$!ting, cat-chasing machine, you have a more accurate description! Crossfit is much the same..."

I don't have the words EXACTLY right, but I'm in the ball park. Your Crossfit routine is likely intimidating and foreign to them. It's your big stick...

Sorry, I meant Coach G, as in "Coach" not Coach "B".

Sorry Coach!

Re #8, I can't even use that name cause it is demotivational. I'm a recent re-starter, and like you, do pullups in sets of 2. Keep at it.. ya know 2 x any number gets you in respectable standing compared to those who dont try. I don't know what kind of equip. you may have avail, but I'm starting with the rank beginners program described in the May 2003 Crossfit Journal called " A Beginner's Routine." It will get you in relatively gently and allow you to develop basic strength without killing yourself. I'll finish week 3 today. Welcome to Crossfit!

will g - it happens all over. I too work out at a globo-gym and I was recently doing my best Sage B. imitation (she rocks!) on snatches when His Buffness came up to me and said first I shouldn't be doing those 'cause I'll get to manly looking and second that I was doing them wrong.

Never have I been one to miss an opportunity to learn and improve so I sweetly asked His Buffness to show me the correct technique.

He reached down for the bar, all 65lbs of it, like it was nothing and then attempted the motion. It may be that at one time he had actually done snatches but it was kind of hard to tell from his actions. As the bar cleared his head, just barely I might add, it continued in a backward arc taking him with it. He crashed backwards into the floor providing a cushion for the falling bar and weights. The resounding crash had everyone in the gym looking over.

I quickly saw that he had sustained no major injury other than a bruised body and bruised ego.

Call me mean, call me vindictive but with a big smile on my face I could not resist asking him if he could demonstrate again his "Correct" technique because I didn't quite get it the first time.

Uuumm, he just gave me a dirty look before rapidly heading towards the men's locker room.

After checking to make sure the barbell was ok I finished my set in peace.

Jill "the Pill"

125
as rxd

37/F/5'3"/124

Yuck!! Boy, I really need to work on these. Had real problems with the speed necessary to do the lift with any sort of weight. Yet another glaring weakness that needs to be addressed this year.

CFWU x 2
10 x PVC, 8 X bar, 5 X 65#
3 X 75, 90, 90, 95, 95

# 120 Will G

Since the law takes a dim view of instructing morons in the error of their ways even if they desperately deserve it, would there be any support from the gym management if you made a complaint? After all, you are a paying customer. I'm sure there are other places that would respect your money if this one doesn't.

Did full power squat cleans:

1: 3x95lbs
2: 3x115lbs
3: 3x135lbs
4: 3x155lbs
5: 1x165lbs - 3x155lbs

M/31/191 lbs

First time with this WOD

#128 (Mac): Looks like you're a 605. I have a 595 so I noticed. Great shoulder press by the way.

#132 (Jill): Hilarious! Thanks.

Will G:

Wear a crossfit "Pukie" T-shirt at your gym. Or the "Your workout is our warm-up". That should do it.

Just for the hell of it, I will do 21-15-9 of thrusters and kettlebell swings- you should see the looks I get when doing this type of workout in a 24 hr gym during lunch breaks.....its a bit nasty... almost as bad a doing TGU's with a benchpress bar on the floor next to the benchpress....people don't have a clue what in the world I am doing, except that I am sweating profusely and trying not to drop a bar on my head. Kettlebell swings with a 35lb rubber plate is a bit interesting as well....Oh the things we do to be in shape...

65 (cake)
85 (sweet spot)
115 (getting tougher)
135 (doable)
145 (somewhat of a struggle)

#8 - Bet I've got you beat - I'm 100+ pounds overweight an 57yo grandma of 6. Sprained and ankle twice this year (lost muscle and more each time), and never in my life have done a pull-up.

On CF day 12, I get scaling help from brandx and have to make a lot of subs for lack of equipment (although - thank God! - my roommate is a weightlifter with a universal gym).

My best nOOb advice is:

1) Go for for the dream, but be realistic. Anything else is self-defeating. I am scaling down to about 10% but remember you can scale pounds, reps, time.

2) Remember to take your rest days. Biggest cause of quitting is over-training (or under recovery). I'm working on learning to get intensity without burnout.

3) Count workouts worked correctly as your success. Don't focus on time/rep/weight goals - they will come. In other words, you had a good day, your are a success, if you did your workout today, not if you could do 100 pull-ups. Focusing on the horizon can be detrimental when you have a long row to hoe.

Good hunting!

M/51/205

WOD as Rx'd...95/115/135/155/175

Oops! Did squat cleans by mistake. Kept weight low as I was in the gym and didn't have bumpers (it's too cold to use my garage at the moment, so my bumpers are resting).

135, 155, 175, 175, 185

43/6'1"/187

very late post of yesterday's wod.

120/120 in 16:01

5 min. rest and did lynne (well sort of did lynne)

bp 185lb.: 8 5 4 then dropped to 165: 6 4
pu 15 12 12 11 10

bench press sucks hard after all those dips. then tried to do a hspu: 1. that's right, one! i figured i was done then.

jill the pill

very funny stuff :)

#131 Jill "the Pill"

That is too hilarious! I love it.

How about it? Have snatches made you too 'manly-looking' yet? Did they make him look manly?

44 yom and 281#'s

PC 5x3: 205/225/225/235/235 then Tabata Treadmill intervals 8 rounds at 10 deg. incline and 7.5 mph. Thank goodness for handrails on treadmills.

#137
where would i find a pukie or "your workout is our warm-up" shirt? thaat sounds awesome

29/M/187

Lost about 4 pounds over the Holidays, go figure. Took almost 2 weeks off due to strained groin/ITB that I believe stemmed from the 400m lunge workout and got worse from there. Feels good to be back and able to walk normally again.

Powercleans 5x3:
155,165,175,185,195(2x failed on third)
Happy to be PC above my bodyweight

Bwt: 133

161
172
172
185x2 (failed on 3rd)
185

23/160#/5'11/M

Tried to start out with 135# because that was what I 'used' to be able to handle.

Anywho, dropped the weight to 125# x 3
Then down to 115# for the next 3 sets then 120# for the last set.

I know I really need to stay disciplined on form so I shall keep the weight low on these lifts!

Easy 1k row
CFWU
Burgener WU
132x3
152x3
152x3
162x3 (failed on last rep)
162x3

Male 165 lbs 19 yrs
105 lbs for the 5 sets of 3 reps.

115,135,140f,135,135

CFWU x 2, Deadlift, 15,12,9 135#, Power Cleans 65#x5, 95# x3. had a visit from Pukie's lil bro Heavie!

Jill the Pill,, that is too funny. I think the guy has a point, I mean you did end up looking more macho than he did, huh? Good thing he hadn't run into Jolie then since she would then have arrested him for disturbing the peace.

Sue- worked up to 125.4 x3
(f)-131.2x 1

Krista- worked to 134x3

I am so buying one of those shirts...

viva allisonNYC!!

Nadia and Erin. From the sounds of those symptoms you could be playing with Mono. I've had it 5 x over the course of my life.. Be very very careful! If it doesn't go away over the weekend, go to a doc. then, email me and I'll tell ya the program that got me over it.

Hope you're better soon.-Bob

Kegger

Tabata runs on the tread almost made my heart explode. I'm sure that is quite a site to see someone of your stature gettin it like that on the tread. Keep it up.

27/m/195

135X3
155X3
165X3
165X3
175X3

This is my first time, and I think I could work harder if I was working with the rubber weights instead of plates, anyone agree?

Also, I live in chicago is their a crossfit gym nearby?

--doogie--

traucer777:
"where would i find a pukie or "your workout is our warm-up" shirt? thaat sounds awesome"
Now that you ask.. Can't find them in the Crossfit store (there is a "Pukie" patch). You might try cafepress.com. Search for crossfit. Or search some of the affiliate sites.

34/M/77kg

As Rx'd:

1.80kg
2.80kg
3.82.5kg
4.82.5kg
5.82.5kg

135/155/165/175x2; fx1/155

bwt:152

135/155/165/175/185

then: mashup- pwr clean at 95 lb./ wallball
total reps: 145

Misread it and did 7x3 PC's.
3x145.155.165.170.175.175.185
My previous PR was 1x180, and last time we did this I maxed out at 3x160, so I'm happy. Improved focus on the fundamentals obviously helped.

Kate- thanks for the get well wishes! Nice to see you back :)

Nadia-oh wow, we are like two of a kind right now. I too was getting REALLY sore after almost every workout and it was lasting for days and days and days. Then with the little sleep around the holidays- wham I'm sick. I could probably stand to take a week off which I have actually never done more than 2 days at a time. Some people need buddy systems for diets/ exercise- We need a buddy system for days off!

Hope you feel better Nadia!
I went to the gym (bad idea- throat was killing me) - not a day for PR's..

PC rep 3: 75-85-90-95(F@3)-95, tried 100 to see but as last time - it gets mental. So I dropped the bar and then proceeded to try at catch it. Smart. I have a huge bruce across my thigh.

Made up 120 pull ups/ 120 dips (asst)= 17:31,
5 min more than normal

Off to have some tea, vix under my nose, and then a nap.

Erin

Had to do 5x3 deadlifts instead. Haven't done them for a while and the catching the cleans is killing my elbow.

Used straps for over 225 too...first time in a long time.

w/u
225 x 6
275 x 5
325 x 3
345 x 3
365 x 3
385 x 0
345 x 1
295 x 1
275 x 15 then 21 HSPU

hey speal, how did you break up your muscle ups yesterday?

as rx'd

154-3
176-3
198-3
220-3
231-1 to much squat
224-3
198-3
154-5+5

60Kg
65Kg (2)
60Kg
60Kg
62.5Kg

Did anyone else notice that attractive bearded man in the affiliate video?

Thanks for the b-day wishes. Almost forgot about it myself ha. Making a big deal out of birthdays is definitely a women's thing. To me its just another day. Always makes me laugh when I hear these guys who say their throwing a big party for themselves or making big plans to celebrate with family and friends to celebrate. Should only be allowed to celebrate when you you turn 21, 50 and 100 that is it!

Age=28
BW=127

Burgener Warm-up x 3
145
165
185
185
190

Only need 8 more sponsors to cover operating expenses. Give the gift of CrossFit today:
http://stevesclub.typepad.com/

http://www.thedailyplate.com/

Web page for calorie counting and workout journal.

#158 doogie:
Windy City CrossFit just opened on Irving Park a bit west of Lincoln. Their site is windycitycorssfit.com. I'm going to try to check it out next week.

Nadia and Erin: I hope you both get well soon!

m 32 / 181# / 6’2.5”
CFWU x 2

a few warm up lifts, then

3x135
3x135
3x155
3x165
8x155 (9th failed)

10 pull-ups

3x155 (felt wobbly and fatigued)

1st time doing this work out
need a bit more weight and better conditioning for 3rd and 4th sets
8x155 was with full rage and felt really good

check that-should be windycitycrossfit.com

#8 PuddingGut: Hang in there, the results will come. I'm new also, less than 3 months in, and my pull-ups have gone from 1 or 2 to 11. As long as you do CrossFit, you will continue to get stronger, which is all that matters.

Dave, Happy 57th and nice job on the mu's.

Power clean: 3-3-3-3-3 reps.

=> 135-150-160-170-175

C

Happy Birthday to Steve Liberti from me up in Monmouth County!

CFWU
Power Clean
3X135
3X145
3X155
1X165(rep 2&3 failed)
3X155

OHS 5X5X45 for form

Oh yeah, 165 PR

WU .5 mi walk on treadmill
WOD
135/155/175/185/195 x3

39/M/5'10"/195lbs

Power clean: 3-3-3-3-3 reps.

115-125-135-145-150 <--PR

My form started to suffer at 145 but I could not resist trying for 150.

33M/225lb

135
145
145
155
160 (2 reps)
160 (2 reps)

Dave of Dave and Belinda-

Happy Birthday! It's a little late, I know. :-)
Good job on the MU's yesterday and way to stick to it.

Today I am Power Cleaning the living room (taking down Christmas stuff) and will have to get to the ones with the barbell next week.

Kate

95-115-135-155-175[1rep]

24/m/198
135
155
175
185
205f (got 1)
Then:
5 rounds of
GHD Situp with 20 lb medicine ball throw
100 rope skips
Abs, arms, back, chest and hip flexors absolutely torched.

Well I was dared to do the 300 workout today as someone told me the best time was something like 18.37...I am not in the elite of Crossfitters but making every effort.

I began Crossfit back in May 2007 and weighed 256 went down to about 244 where I stayed until last month when I put the effort into the Zone. Well I am now down to 228 and I keep going down eventhough I keep eating. Weigh and messure...no salt or sugar little fruit...so Coach thanks and to everyone else as well.

Back to the 300 workout...
25 pullups
50 deadlifts with 135 pounds
50 pushups
50 24" box jumps
50 window washers holding 135lbs
50 35lb DB snatches each arm
25 pull ups

Well I did this with a 20 wighted vest on and took me 20.32; always slow at the pull ups.

I could only imagine what some of the elite Crossfitters, Greg A, Annie, Eva T, Brandon and the rest of the clan or those out there could do this workout in...Crossfit kills them all

Anyone have links to good music mixes for training when doing Crossfit, please post if you do, thanks.

Gordo

M 39 170

135
145
145
145
155 PR

form / technique needs work (though much improved)

M/21/160lb/5'7"

165
175
185
195
185

On my last set I droped 195 so I went back down to 185

135,155,175,185,185

m,34,200#

28/F/135 Power clean

85 (3)
95 (3)
105 (had trouble)(3) but moved to slow
105 (fixed the problem, was lookin in the mirror!)I know, I know...(3)
110 (3) finished strong

Will go harder next time, I'll ditch the mirror!

47 yom 165#
155x3
165x3
175x3
175x2 fail on 3
175x3
First cleans in about 4 months. SHoulder felt good.

15/M/216

As rx'd

135-135-145-155-155-160(pr)

46 / 171

CFWU x 3 (pull-ups and dips only 10 reps each)

135-150-150-150-150

Bw: 81

80
85
85
85
85

31/M/190
CFWU x 3
Power Cleans as rx'd: 135,145,155,145,145lbs
5000m on C2 rower in 20:13

33/m/215

135x3
155x3
175x3
185x3
195x3
205x2 (too tired to attempt the last)

In for more abuse so I did more.....
Shoulder Press

135x8
155x4x3

Felt good, elbow a little sore from yesterday's pullup orgy.....

35/M/69/170
135,135,135,145,155
form getting better...slowly
probably still work on form more next time we do cleans then maybe after that it will finally be time to add some weight.

40/M/175

135, 145, 160, 170, 185(f)

26 yom 6'2" 155#

95-105-115-135-145

Front squat practice

135#x5
145#x5

20/m/6'1/160

This is the first time I did power cleans. I found that I can't catch it on my shoulders. I don't understand how you can have it rest on you shoulders without your neck in the way, when I tried I hit my coller bone it's very red now.Anyways...
Warm-up- 3 sets of 10 of crunches, pushups, squats. Power clean, 7 reps at 95,115,120.

3-3-3-3-3 w/ 135#

The Bear from the Jolie Gentry article in lastest Crossfit Journal (if you don't get the journal you should, the site is free the least you could do is buck up a couple dollars for the journal)32:19 using 85lbs

3 sets straight-arm dumbbell rows 30lbs
3 sets sternum pullups 8/5/4 reps
3 sets rack lockouts 110lbs

M/22/6'1"/185

First time doing this one with bumper plates. Feels much better knowing that I can really
"throw" the weight around without getting sneered at if I drop the bar.

175, 185, 225, 235, 255(F), 245.
I need some serious technique work on my cleans.

I'll be in VT either snowshoeing or snowboarding tomorrow. That's good times

Happy 27th birthday, Aaron Webb! Your wife loves you!

M/31/5'9"/220

No access to a bar today. Did 071230 WOD.

Pack
5 rnds for time:
Row 500m
30 squats
15 back ext.

23:14

Missed yesterday's WOD do did 21-15-9 of jumping pullups, jumping ring dips and power cleans with a 45# bar. Got interrupted twice by child and husband so lost track of time. I need to keep working hard to get that 1st muscle up!

28/m/189

3-3-3-3-3 @ 155-165-165-165-165

Wich #157:

Thanks for the encouragement. People do have a tendency to leave me alone at the club...

40/m/160
135-155-175-195-185(got 2)

Should I push through this discomfort I'm having in my right hip when I squat? I've had it for about 4 weeks and it doesn't seem to be getting any better. When I widen my stance it's alot better, but I don't want to compromise form. It's almost like my hip bone puts pressure on whatever hurts. Not sure if it's a hip flexor issue or not, and it's just the right. I haven't done squats of any kind for two weeks and it's still sensitive. Walking, running and drinking beer don't bother it. I figure I'd throw this out to you all, with the obvious answer being getting it checked out, but maybe someone in crossfit-land will say everything is fine, and I don't have to worry about it anymore. Our new affiliate in Jersey will be fran'ing and murph'ing soon! I'll keep you posted. Thanks for your time everyone, this community is second to none.

44/M/6'/185

NEWS!

FINISHED MY PT TEST TODAY. VERY HAPPY! I PR'D ON EVERYTHING! HERE'S THE 411:
2007 2008
2 MIN.PUSH-UPS. CHEST TO FLOOR: 90 116
2 MIN.SIT-UPS. ANCHORED: 106 110
2 MIN.PULL-UPS.DEAD HANG: 48 51
1 MILE RUN: 6:14 6:10
2 MILE RUN: 13:54 13:02

THE RUNS WERE ON DIFFERENT DAYS-DAY BETWEEN EACH.
STILL HAVE THE REQUIRED FIRE PHYSICAL AGILITY IN FEBRUARY WHERE I PLAN TO TAKE A MIN. OFF MY OLD PRE CROSSFIT TIME. I'LL POST THESE RESULTS AT THAT TIME.

THIS IS GREAT! CROSSFITTING ONLY 7 MONTHS TO DATE.
VERY EXCITED! NOT BAD FOR A MIDDLE AGED GUY!
DID I MENTION I WAS EXCITED.

TODAY'S WOD: AS RX'D CLEANS

3-111
3-131
3-161
3-166 PR!
3-161

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

cfwu
135#x3
150x3
165x2 (failed on 3rd)
150x3
155x3

135, 155, 165, 175 x 2 ( failed third rep, 175 x 1 (failed last two reps)

175 is a PR for a single, so pleased with pulling it x 2 on fourth set

f/31/135/5'4"

Today started with our wod:
AMRAP in 20min:
400M Run
10 Push Press (85# for girls)
15 Kettle SDHP (53# for girls)

Got 5 rounds w/9 secs to spare!

Then:

Power Cleans
75x3
85x3
90x3
95x3
100x3

Prob'ly could have done 105 but I was spent after that AMRAP and didn't attempt! =o)

(On my way to check out another store with those pants!)

m/180/27

155x3
185x3
185x2
190x1
175x3

Loopy lifts. Need to go back to Mike Burgener for fixing.

135
145
155
155
165 good-fail-good

as rxd

135
155x4

61/m/180/6'

row 1000m, cfwu x 3, burgener wu x 2

PC
110x3
120x3(pb)
130x3(pb)
135x3(pb)
135x3

post:
BS 5x5
FS 5x5

3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
1 x 102.5kg

I always talk myself out of getting over 100kg on power cleans but thankfully managed 102.5 tonight - only for 1 rep though

42yom / 147

145, 155, 165, 175, 185 (PR and 1.25xBW) awesome

Felt great today even with rip in palm of left hand from yesterday. A little gauze and athletic tape and I’m good to go. My only issue is my Globo Gym only has Squat bars with large bar diameters so the hook grip is a bit of a challenge, but I used it the entire way through.

Post – One arm pushups and balance thrusters

46 y/o male 153#
132/142/147/152/157 - last one was really ugly one the form so I dropped back to 132 for another 5 or so sets to work on form. As the weight gets heavier I start to pull too early with the arms. My arms were bending as soon as the bar got past my knees. I am so looking forward to the Olympic lifting cert in registered for in August.

Elvis: Haven't tried the Bear yet but it looks intimidating.

Robert #214: Awesome job on the PT test. I could only wish to be in that kind of shape in 10 years!

Buddy Lee loves to showboat! although he seemed... distracted... by something during his instruction. I didn't catch it until I watched the clip in Slow motion... the distraction appears at 29-30 second mark right.

M/51/206/74"
CFWU x 1 - after yesterdays 120/120 I could hardly do a pullup or dip today.
Power cleans did 95x4, 115x3, 135x3, 155x2, 165x1, 135x3. Maxed at 20 lbs more than last August. If my technique was better I think I could add 20-40 pounds. Yesterday's WOD made today's WOD hurt - OW!
I see that there is another MikeC posting now. I think I'll change to MikeC1.

PC 5X3

90#, 140#

160#, 180#, 180#, 180#f, 170#, 170#

Today was my first day with bumper plates. I loved them, I felt like I could really go hard without concern for my basement floor.

27/m/190

"loopy" is a good adjective... first time trying these since college, form held me back.

135 - 3
155 - 3
155 - 3
165 - 3
165 - 3

125 dips from yesterday in 8:30. Scattered 60 pull-ups during the day, will get the other 65 in during my shift at the gym here...

39/M/173

Good news/Bad news today
Jump rope practice followed by
CFWUx3
Good news: All pullups real (in sets of 8/2, 5/3/2, 4/3/3), All dips full ROM (last set broken 5/3/2)

Bad news: I think all that rope jumping the last few days has awakened my old knee problem (the one that keeps me from running) and the cleans were hurting the knee, so I stopped. Does anyone know a good jump rope schedule, to minimize impact? I'm enjoying my progress, and don't want to stop. Thanks!

WU: 500m row, CFWUx3

WOD: 185,195,205,225(miss, miss, good - PR!),205

225 is a new 1rep PR, so i'm pretty happy with that!

Cheers,

SunDevilStormin

What an insult to Buddy Lee! I hardly think the man is distracted by what you are suggesting! Maybe you would be since it appears you are a small minded person. Running the clip in slow motion? You have too much time on your hands.

135
155
175 ok
175 bad
155 better

I am a wimp as soon as it gets a little heavy I mentally freak out

This is my second week doing the supplemental O-lifting program featured in the journal last month. That doesn't mean my cleans are much improved. Warmed up with Day 7 of the program.

WOD:
65
75
75
85
85
Working mostly on form, fast elbows and hip extension.

M/39/185

As Rx'd:
95
135
155
175x2
175x2 (grip failed again)

More better faster

Age 35
BW 148#

As rx'd:
140
150
160
155
160 1,1,f

no bumper plates
185
205
205
215x1
215x2

Age 32
BW 201

135
155
165
175
185 x 1 - 175 x 2

I didn't do this WOD the right way at all. I did way too many warm up sets and didn't leave much gas in the tank for the work sets.

warm-up sets:
5x65
5x75
5x95
5x85

work sets:
3x105
3x110 failed on the 3rd walked away then got it later
100x3
95x3 easy trying to fix my form
95x3
100x3 felt like I was starting to extend more and open my hips but I was so tired.

Darn it. I was aiming for 120 but I screwed up. Oh well.

In other News: I decided I'm only going to use the thick pull-up bar from now on. It's easier on my hands.

I got the frog kip!! Woo Hoo. It still needs some work but it seems easier and it makes sense. Going up and down is easier on my hands too instead of swinging.
Froggie kip pull-ups
18 new PR
14
10
10

24/m/170

135x3
135x3
145x3
155x3
160x2 failed on 3

pre-hspu amrap-18 PR, but still need to practise
wod-162,172,176(2),176,181(2) legs felt a bit lethargic, may be due to skiing yesterday
post-3 rds for time: 10-132# Bench Press,25 DU, 15 Pull ups-6:23
I wanted to use exercises that I need extra work on.

pre: cfwu 3x15
post: nothing

warmups with bar and no bar form was dialed in
could not get more than 145 so dropped back to 95 and did reps for technique more weight next time, maybe as well as last time.