#3 - Personally, I can't imagine getting through the WODs on less than 3 fatties. I just assume everyone else is doing the same.

I know I said I was going to be a good girl and not work out .. but I was a very bad girl. I couldn't help myself. I don't know if I can be in the gym and not jump in. I'm no good at resisting temptation. I did Joshie with all strict L pull-ups. I figured I'd be so exhausted that I wouldn't even want to workout tomorrow.

So much for that. I want to do Push Jerks. I'm dying to practice what Coach B taught me. Maybe I'll go easy. I feel good except for the cough and some wheezing.

Hey guys quick question about something that happened during my warmup a few days ago.

I have been working on my OHS and doing the warmup with a 45 lb. bar. I'm getting better at the full-lockout and keeping weight on my heels, but during my second round, something happened to my left arm and hand. All of a sudden, I got the tingly feeling that you get when you arm has been asleep for a long time and you start to regain feeling. The feeling, combined with slight numbing persisted in my left thumb for hours, and it didn't feel normal until the next day.

Has anyone else experienced something like this, or have any idea why it may have happened?

I am defiantly not anyone from headquarters however; I would argue that it would be naive to dismiss a claim of possible drug use among any athlete. The possibility defiantly exists, professional athletes litter headlines with doping scandals, Jones, Landis, Bonds just to name a few. Your weekend warrior may be guilty of the same behavior; I’ve seen guys in globo gyms that showed stereotypical signs of steroid use as well. However, I believe the major difference between these two groups of individuals, professionals and weekend warriors, lays in incentives. Professional athletes are competing over millions of dollars where their livelihood is at stake. Your typical CrossFit athlete would be better classified as a weekend warrior. The trend in CrossFit is a pursuit of fitness for personal wellbeing. It would be hypocritical to ruin your body through drug use just to improve your Fran or Helen time or increase your CFT score. Do I think the CF Games will ever have to include tests because athletes are competing for a first place prize? No, the return on their investment would not even help them break even. Steroids are not cheap and Coach Glassman isn’t signing a check to the winner that would give an incentive to take drugs. There may be some truth in the claim that people will do anything for a point. However, if someone makes this statement based solely on their disbelief of the athletic ability and talent of a CrossFitter than they are, and this is a scientific term, a hater. Read Mark Twight’s response to criticism that the actors of 300 took steroids. His “rant” is much better than anything I could come up with.

#4

Sounds like you had some nerve interaction. I would pay a visit to your chiropractor if you have one. He can check this out for you.

oh no. this is gonna kill the shoulders....

#4 I have had that same feeling in my arm during overhead squat and so have other who work out with me. Not sure what it is but it is not unusual...I hope

#4

the numbness in your hand and wrist is something that is common. I experienced it when i was just starting to train overhead. I did an over head squat workout and my arm fell asleep all the way up to my elbow and stayed that way for like an hour. Needless to say i was really scared, but now that i have been training my over head for awhile its much better and i don't get that feeling unless i have done multiples of heavy heavy overhead stuff. Ive talked to some people and they say that this has happened to them too so were not alone. If I were you i would keep on working on your overhead flexibility and the feeling will eventually go away. Good Luck!!

#13 Jared

I'm by no means an expert, but I would say do as much weight as you can safely (not comfortably, safely). The great thing about doing 7 sets is that it gives you plenty of chances to add weight. Even if you only add 10 lbs. per set, that gives you a 70 lb. range.

I would do two sets of 5 for warm-up of a weight that you absolutely know you can do, use that to gauge your first set, and add as much weight as you can for each subsequent set.

To #18,

Jared, check this out

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

This should tell you what a man in your size and skill level should be lifting, but it's only a recommendation.

Re #4: Sounds like what is called a mild neuropraxia. The nerve got dinged, for some reason, maybe releasing around a bony structure with rapid movement. If it only happened once, I would not worry much about it. Just keep an eye on it and monitor your strength. If it happens again, I would back off the overhead work as you may find yourself unfortunately without muscular function at an inconvenient moment, and I would also talk to a sports med doc or osteopath (in my experience, very good folks for this stuff).

More strength - great cycle Coach!

Could someone from headquarters please address the allegations made by Dr Smith on this thread:

http://www.board.crossfit.com/showthread.php?t=26940&page=5

"This will become painfully obvious when an elite CFer is caught using drugs (or that the CF Games have to start becoming drug-tested). All just to beat other people's scores--"men will die for points"...damn right they will."

Drat. These are the WODs I hate to miss. Feb 8th is go time, baby.

One day behind. Gives me time to watch some videos and read some posts to make sure I've got the PJ down pat. It's a weakness for me.

#18 Jared -- Whatever you can hit for three reps

#3

He made no allegations...

Like my shoulders aren't sore anyway from yesterdays snatch fest!

Does anyone have trouble with their shoulders on dumbell snatch or oh squats? I don't know if its a lack of flexibility, bad form, or what but I have trouble getting my arms properly behind my head when oh squatting. and today with the dumbell snatches i had trouble getting my arm straight up and the weight overhead. rotator cuff issue? lack of strenght or flexibilty in some area? anyone have suggestions or help to fix this?

how much weight should be used for this exercise

#18 Dave Hirsch -

I could write all day about this particular topic. First thing, get hold of an old crossfit article titled "Crossfit Shoulder Therapy". I have been working on regaining strength, flexibility and overall stability in my shoulders for the past year. The progress I have made has been excellent.

I definitely find the one arm dumbell snatch quite a difficult move, but I get noticeably better as my shoulders warm up. I find the overhead squat with a barbell much easier than the dumbbell snatch.

Do plenty of PVC work doing overhead squats, shoulder dislocates in the top and bottom position, as well as practicing the full kipping motion of the pull up - a fantastic exercise for increasing the range of motion for the shoulder. Other excellent exercises include windmills, turkish gets, dumbell overhead lunges and overhead carries with dumbbell at full lock out overhead.

Again get hold of the "Crossfit Shoulder Therapy".
I hope this helps.

#18 - shoulder mobility problem

If it doesn't hurt, it's not the rotator cuff. If it's the cuff, the cuff will definitely let you know! If it's just hard to get it back there, it's a flexibility issue.

If it is a flexibility issue, there are numerous shoulder stretches to use and of course you could just drill the overhead squat and other overhead pressing movements. Moving through a full range of motion while working out will develop plenty of functional flexibility. Also, remember to look towards gymnastics for crossfit-friendly shoulder mobility drills.

Quick question. I watched the video on push jerks. Is 1 rep from the ground up to top and then back down to ground. Or do you do multiple reps once bar is up?

LBurgMark,

The first several times I attempted overhead squats, I experienced the numbness you described. My right thumb and the meaty part of the same hand were numb for nearly a week. It gradually went away, though.

Stick with it, I'd say. Hope you'll find that it's just a period of adjustment.

My shoulders called. They said enough already.

I need help on my L pullups. I can't do 2 in a row b/c at the bottom of the movement my legs just continue down to the ground. I'm sure some of my problem is being 6'3" but how to I fix it? Do I just keep doing L-pullups or is there an exercise that will help? Just do a butt load of leg lifts?

Thanks.

#24 - and lots of L-sits

As a newbie to the wonderful workloads of Crossfit, I hate to say, gotta take a day off. Already instructed 5 fitness classes and 4 more to go this week. Gotta rest just a bit. Well, maybe just squeek in a 5km run tomorrow to loosen things up....and maybe a few practice runs of the PJ with an underweighted. Wouldn't want to let the big guy down.

L Pullups all start with L sits, teach them core and flexors to succome to the workload demand. Just a thought anyhow.

LBurg Mark, with the shoulder / nerve impingement --

You said you've been working on OHS and 'getting better,' so it's safe to say your form is in the process of changing. You're still getting it dialed in. In this changing process you clearly hit a position that caught the radial nerve (I think it's correct to say 'radial' for the nerve that runs all the way down the arm.)

If your form is still changing, let's hope you get to a posture that avoids this -- it's safe to assume you will, and you'll be fine.

On developing that posture, I just read in Eugene Allen's notes on one of the 2006 certification seminars -- available via the FAQ -- about Dan John pulling him aside and showing him how *What Eugene _thought_ was a lack of shoulder flexibility* was actually a lack of hip flexibility. (Dan John called it the "Captain America - Buddha Belly test".) It seems to me that hip inflexibility (the usual syndrome of lengthened extensors and shortened flexors is a predominant example) is more likely anyway. Sitting in chairs all day is more common than the causes of impaired shoulder flexibility, isn't it?

I understand most all CFers have experienced a significant evolution of their squat form, including OHS. This pinch happened to you once among dozens of attempts, and it seems unlikely it will continue, but I'm curious to see how others respond.

LBurgMark Comment #3 (now) - rather than something actually wrong in your hand it might be a nerve in your neck being "pinched" by some of the disc material between the vertebrae as it heads out down down your arm (? - or at least that's my rough layman's understanding of what can happen). Worth getting someone who actually knows what they're talking about to look at it.

Was going to take the day off, 6 workouts last 5 days; feel real strong and no doms so might as well hit it. Zone fuel.

#3

left thumb and arm huh, did the tingling cover the lateral (thumb side) of your hand?

Sounds like you aggravated your median nerve. It is a long nerve that distributes to your hand and originates in the brachial plexus; a tangle of nerves that coalesce in the area just deep to the armpit. OHS causes a particular amount of stretch in that reason, so as you train you should gain more flexibility for that movement. However, if the tingling persists, I wouldn't do heavy weight as you may be putting yourself in a position where one slip could cause nerve damage.

Well that's just perfect. We just finished heavy jerks during our Oly training tonight (New PR- 254!) I have the strength to get heavier, but my technique needs work.

I so want to be a big guy like kstar! 315 overhead is awesome. It's been a while since that video. Has it gone up?

30:28 at 20 pounds and halfway assisted pullups

Can't do the L pullup just yet, so had to just keep with the kipping pullup. Halfway through got assisted pullups with a machine. Need to work on those pullups, ugh

29/f/110

joshie:

34:51 (PR by 4 min)

30# dumbell squat snatches and L-pull-ups

eric- 34/m/145

34:51

20# db squat snatches
tucked pull-ups

pre: nswux2
post: stretching and cursing

Couldn't sleep so I might as well workout....this month on second shift is going to kick my a$$.

WOD: 7x3x105 push jerks with 100 jump rope single unders between each set of jerks. I managed three sets of 100 consecutive jumps tonight...lousy I know, but have to console myself knowing that is better than my usual ten before whipping myself vigorously on the shins.

#3

The first time I did OHS, my left arm went numb from my bicep all the way down the top of my forearm and left thumb. It took about 4 weeks to heal and I still have just a tiny bit of thumb numbness. The doc said it was shoulder related, not spinal, because it was so local. My best advice is to really develop rom in your shoulders. Check the videos for tips there. Also, really, really warm them up well. And, this is really important, maintain active shoulders big time. Keep that weight from really bearing own on the joint. Not a doc, just been there and got through it.

Good luck.

40 kg
50 kg
60 kg
60 kg
65 kg (f)
60 kg
50 kg

#3

ive got that exact thing right now, from practising overhead squats last night. I hope it does not last too long.

i guess ill just keep on trying (with no weight) and if it persists, get it looked at.

let me know if anyone has any more advice.

BW 70kg

70kg 3
75kg 3
80kg 3,3
85kg 3,3,3,3

3min Rest
Did this before the Snatch L Sit WOD

48/M/170 105, 125, 135, 145, 155

did push-press,push jerk,split jerk last night. this ia what i get for jumping the gun. on to the gym to do it again.

Still behind, but catching up--

BS 3-3-3-3-3
225/245/265/285/305 (no PRs)

then

Tabata Something Else; total 309, down 22 pts from last month, but my pull-ups were improved.

For those interested in shoulder therapy - found the CFJ article - WFS http://tinyurl.com/ywfwgb

Is your shoulder worth $5?

As Rx'd
115, 135-->

Even better - the article on shoulder therapy is a whole $2.50!!

Tweaked my shoulder two days ago, but I'm gonna try this one anyway (really need to work on my overhead exercises). Is this one to be done from in front or behind the head, or does it matter?

A comment regarding the vid of today, specifically the recommendation of "slouching" on the rower.

Like with most things there is the golden middle with the slouching and maybe that was addressed in some way irl but was not shown in the vid.

Based on the type of movements that CrossFitters do I believe that in the crossfit community people using the rower is likely to preselect a very upright, rigid spine posture with high midline stabilization. This target audience in mind I see how an isolated slouching recommendation will do more good than harm. And the fact is that if you are packing some muscle mass around the spine you'll be less prone to injury, no matter how you behave.

As the recommendation is moved in isolation from the irl presentation context to this website the knowledge of the viewers movement tendencies and capabilities is at least to me lost to a large extent.

Having introduced and trained many people in erging that are not crossfitters (some sedentary, some rowers) I have seen the opposite tendency to "overslouch".

More precisely: The tendency to slouch by not contracting the hip flexors at the release, leaving a permanently back tilted pelvis during the entire stroke, every stroke, and over compensating with bending the spine.

Not only does this disallow the powerful glutes from doing much work it is also believed to be a cause for the high incidence of injuries amongst rowers in the lumbar/pelvis region of the spine. Using a stationary erg further increases this undue strain in comparison to a boat which is more forgiving in this sense.

Just my 2 cents, but maybe they'll save you a couple of G's in doctos fees ;)

M/30/6'/205

Today was my first time doing the push jerk, so I didn't go too hard. I thought it would be best to work on my form for now and add more weight in the future.

The first set was with 135#, but I was having trouble pushing my body down under the bar so I did 7 more sets of 5 reps with 95# and the form was much better. I'll go a little heavier next time.

Can anyone tell me what you normally do in addition to the WOD when workouts like this one are posted?

Thanks

33/M/202

first time
as rx'd
135
145
155
165
175
185
195

43/M/200

Helen
14:16 w/ 46# KB

1 Min Burpees=17

10 Burpee Pullups

27/M/5'10"/173

135
140
145
150
155
160
165
170 (fault to press on 2nd & 3rd rep)

almost met pukie last night for the first time in my 3 months of crossfit...
joshie as rx'd except N pullups instead of L 29:57 happy to have broken 30 min

my thoughts on steroids and athletes--
you look at the athletes in the 40s, 50s, and 60s and they were certainly not as physically fit as the athletes are today (or even 20 years ago). When some guys started to lift weights, whether in the offseason or during the season, they gained an advantage over the guys who didn't lift or workout. Then, it became the norm that guys would have to lift in order to compete. As time goes on, lifting and workouts get more complex, since everyone is doing it, you need to in order to gain that advantage. This is the case with steroids, not that I agree with the use of them by athletes (professional or amateur), but it is the natural progression in sports. Some guys (or girls) are going to look for that competitive advantage that puts them over the top of everyone else. In this day and age, where every athlete is surrounded by trainers, a normal workout and fitness schedule isn't going to give these athletes the edge that they want. That is where steroids come into play, because not everyone is willing to do them, so the guys who put their bodies through it gain an advantage over everyone else.

And, as bad as they are for the games, they will continue to be a part of them, regardless of the testing or the punishment that leagues or the IOC give out.

Started @ 65#...ended @ 125#

to allisonnyc
good girl or bad girl how erver you put it.
sooner or later you will take some time off.
and it will not be a day or two.IT will be weeks.
so young lady I advice to you to take some time off.Before you hurt yourself,
your buddy at the black box.

Fun day...I'll do push-jerk technique and catch up with squats missed last week.

Mrs. Bingo is Crossfitting! Kudos and thanks to Mid-Ohio CF in Ashland for their version of scaled WOD's making it comfortable for Beth to start. Her WOD today is a scaled version of FGB.

Hey Lynne, do we really want to have this particular conversation here on the comments? If this is of interest to Coach I'm sure we'll see a Rest Day closer to the Games. Otherwise, there are at least two other threads over on the Board in addition to the one mentioned above. My .02 ...

36/M/185

95
115
135
155
175
195(2;fault to press on both)
185

CFWU
95, 105, 115, 125(2), 115, 115, 115
CFWU
1/2 mile run

annlee thanks for the shoulder URL.

140
145
150
155
160
165
175(pr)

165/29/m/5.9

#48 Mark H.

"Can anyone tell me what you normally do in addition to the WOD when workouts like this one are posted?"

I'm new here - to the tune of a few months - but in my experience, I do one of two things:

1) I welcome the short workout as a rest from the more hideous things like "Joshie", "Murph", or "Michael".

2) I make up a workout with a typical CrossFit structure that incorporates the WOD. For instance, I might do the 3-3-3-3-3-3-3 push jerks but then in between each set I might throw in a set of weighted pull-ups, kettlebell swings, or box jumps.

In either case, with the smaller workouts like these, I will tend to do a longer and more thorough warm than I might do with some of the more especially awful workouts.

Train hard and cheers!

what is the difference between snatches and jerks. i cant tell from the videos

Question to everyone: Is starting from behind the neck still rx'd?

26/6'8"/210

155
155
165
175 failed on 3rd
Narrowed my grip a little and concentrated on keeping the core tight, and that made all the difference
175
185
195

bw 170

140x3
165x3x6

Freddy:

Judging by the video of Kstar going for a 1RM at CFHQ a couple of months ago where he was ENCOURAGED to go behind the neck I think you have to say yes.

#60 Sean - Watch all of the videos from Coach B under the Olympic Lifting section of the Exercises and Demos. Here are two videos (wfs) showing Coach B's daughter doing each move:

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

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

#61 Freddy C. -- I would say yes, simply because the text in the "Quest for 300# Overhead" says so. Kelly starts "unconvinced that behind-the-neck is better", but after trying 265# from both in front and behind, he is convinved that the latter is better.

Hi guys, my first post. 35/6'1"/200.
As Rx'd 75kg.
Also did Fran for the second time 40kg bar 7:17, last time I did it 4 months ago 12:49.
I love this training!!
Phil (UK)

135, 165, 195, 215, 230 x3

29/175

first day back in the box after 5 day break, I felt great. Good WOD to come back to.

This was a good lesson in the Push Jerk. I never realized its the use of the hips, like a higher squat clean. Started going heavy, backed off to take coaching from Coach P.

1. 95 x 3
2. 115 x 3
3. 65 x 3
4. 65 x 3
5. 75 x 3
6. 75 x 3
7. 75 x 3

20/120/5'7/male

25 x5
45 x4
65 x4
70 x3
75 x3
75 x3
75 x4

115
125
135
145
160 - missed two out of four; bad focus
160 - Got all three, but not dropping fast enough, fighting to lock out arms
160 (PR by 5#) - much better, last one not locked out perfectly on the second dip

115
135
145
155
165
185
195(PR), a rep, then failed and bailed

#2 NYC benefits from occasional lights out, too. Thanks for the encouragement yesterday. I decided to sub the L's with Knees to Elbow :) My turn to encourage you to REST. Listen to that awesome body!

#10 Thanks for the table.

#47 Neutral spine is better, right? Conservatively accomplishes all the power generation intended ... especially the lumbo-pelvic-hip power and the skills transfer.

Back SQ at sub-maximal weights plus yesterday's "Joshie" is definitely working for me. Great combo for 2 days in a row. My body's feeling the hypertrophy coming. Going to pass on sub-max push jerks because I'm giving a friend a CFT treat today with "Michael" w/ 400m dash. Hopefully, I'll get her hooked :) So, she'll be one more addicted WIFE to Xfit!

155-165-175-185(1)-185(2)-185(2)-185(1)

This cycle has been a bit rough on the shoulders, but at least this time it is just soreness and not pain that wakes me up at night.

As for the rowing video, I'll admit that before Crossfit I never looked at a rower and my times show it. I always thought hamstring flexibility was an issue for me when rowing, but when the video shows a hunched back as the proper position I finally realized my hamstrings won't be a problem. Given everything we do with a rigid back, I just assumed a stiff upright posture was the proper form. Did I get that right from the video?

Aaron

What a great three day set. Legs crushed from first two days, arms shattered from pullups yesterday, and then wrapped up in a nice little warm blanket of push jerks. By the end of today, just wanted to vist a massage therapist and hopefully recover quickly. Anyone seen my pants?

Boo: 135, 145, 155, 165, 175, 175, 185
Beck: 135, 145, 155, 165, 175, 185, 195

SWEET

30/M/190

4 warmup sets with increasing weight

Loads as follows:

115
135
145
155
155
160
165

john

37/m/6'/150
115-125-125-130(2)-125-125-125

Bingo and Freddy:

Personally, I do not think it is legit to perform this lift from behind the head. The video you are referring too is about getting 300# overhead anyhow, anyway. It is not a video based on teaching the Push Jerk. The Jerk is the finishing lift of the Clean & Jerk and if you can clean the weight to the back of your head I say go for it, but by doing this lift from behind the head there are elements that will be different. The Bar will start higher and the forearms will be more vertical as apposed to an actual Jerk position so although I am sure it will be a good work out regardless I believe the prescribed or rx version should be starting from the front. Just my 2 cents. But as always everyone here is competing against themselves so as long as you note what you did for next time all is good.

Mike

m/23/5'9"/155

yesterday as Rx'd- 24:12

Lookin' forward to today

95-115-135-155-175-195-205(PR)

Off to Church for me! (Ash Wednesday)

did Barbara today instead:
5 rounds each for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Times:
3:27
4:12
5:50
5:27 15 pull ups
3:23 10 jumping pull ups

couldnt finish the pull ups on the last 2 rounds, back was completely shot

What about split jerk?

The reason I ask about the variations is because behind the neck and split jerk are easier on my lower back. Plus I can go heavier, which is nice. It does suck though receiving the weight behind the neck in between reps.

mhlane: good thoughts, well presented.

Jonathon #397 yesterday: I did read that far. Good on you. Cheers.

"Joshie" 29:45
with "N" pull-ups that turned into lower case "l" pull-ups in the last round. Love the snatches. I was so drenched that my shoes were leaving drip marks as I walked.

Can't wait for todays WOD.

we're a day behind here.
Did a "I can't read Joshie" today
40 rt arm d-bell snatch, 21 L-pullups, 40 leftarm d-bell snatch, 21 L-pullups
3 rounds for time
scaled the snatches, 35 lbs first set, 30 lbs the other 2. Every set was broken. All of the pullups were regular, jumping on sets 2 and 3. Now I have to hide from my workout buddy for making him do all those extra snatches.
35/76"/253
51m36s

mu -32.5# 2x3, -47.5# 4x3 alternating with
pp 135# 7x3

missread, didn't realize it was supposed to be pj instead of pp. Still happy with results.

115
135
145
155
165
175 (only got 1)
155
155

165 was a pr by 20 lbs. All jerks done from the rack position.

M/52/184
Push Jerk
Burgner warm-up
3-135,3-145,3-155,3-160, 3-165, 3-170, 3-175
Very hard on last 3, need to practice the movement alot more. 50 GHB sit-ups.

m/23/155

135
145
150
155
155
155
160

Freddy:

Certainly not the authority here but I would say the Split landing stance is certainly in play. The main thing is landing regardless of feet position with arms extended overhead and no press-out at the top. The split stance catch for me is a work in progress so I will stick with a stance that more closely resembles where my feet are when I catch the Snatch. Again document what you do so you can see how you progress. Good luck and train hard.

Mike

CFWUx3

I moved from front PJ to back PJ for my last 4 sets. Is that considered as rx'd?

115x3
135x3
145x3
155x3 - switched to behind the head
165x3
175x3 (+1 miss)
185x1 (+2 miss)

M/23/6'/193 Day 3 of CF

As Rx'd

135/185/165/165/165/165/165

Had to drop to 165 after 185 successfully due to no spotter. Although I did complete the 185 with decent form, I was a little scetchy so close to maxing by myself. No worries, I still got a great workout and was struggling by the end with 165.

WU .5 mi. walk on tread
WOD
65/75/95/105/115/115/125
BWT 171

First time for PJ
65#x3
75#x3
85#
85#
85#
85#
85#

1km run to warm up and 2km run after to help a friend through it.

First time for PJ
65#x3
75#x3
85#
85#
85#
85#
85#

1km run to warm up and 2km run after to help a friend through it.

Folks, technically, the push jerk starts in the front rack position (bar resting on the shoulders in front of the neck). The bar is jumped up with the landing in a partial squat, feet aligned, not split, with arms locked out overhead (no pressing the arms once landed). The finish is full standing, arms locked overhead. The name push jerk distinguishes this movement from the jerk, which is the common name for the split jerk, but which allows either leg position.

BTN (behind the neck) variations are skill transfer exercises designed to develop confidence in the regular jerks. They are easier and generally allow you to handle greater loads because you don't have to navigate around the face.

The "300" video was just going for max load overhead any way. The athletes chose their preferred method.

They are all legit movements, but only the one is Push Jerk as Rx'd.

30/m/190

145
155
165
175
185
195
205 x 2 (PR)

The last one hit my chin on the way up and totally threw me off.

41yo/f/158#
CFWU x1 + pushups, stiff leg deadlifts
Pushjerk in front
45#-10x, 65#-10x, 85#-5x, 95#-5x, 115-2x
105#-3x 7 sets
row 2000meter 7:57

25/m/185
CFWU
135
145
155
165
165
175
175

65-85-95-105-110-95-95
need to work on speed!

Well after viewing today's video, I know what I will be doing for tomorrow's WOD. I think I have been keeping my back too straight on the lean back part of the pull. That's what rowing intervals are great for though, Practice, practice, practice! :-)

Today I did shoulder press instead.

45lb x 5 x 2
55lb x 3 x 1
65lb x 3 x 6

Kate

Tony B.
Thanks for the clarification. Sounds like I had it correct for the bar starting position but gave a little too much leeway in the landing stance. Thanks ...

Mike

95, 100, 105, 110, 115, 120 x 2, 120 x 2

I would further Freddy C's question with one of my own. Initiating this move from behind the neck places the shoulder in considerable external rotation. Is heavy loading in this postion productive or destructive to the shoulder complex in general and the posterior rotator cuff in particular?

Just curious.

M/22/6'1"/185

175, 195, 205, 205, 215, 225, 235

Post: Power Clean 50x @ 135. 2:47

Good day, but excited for rest

24f5'6"110#

Tash did 'porch' group workout:
3 rounds of: 20 x 20" box jumps, then max reps of push-ups, sit-ups, squats in 1:00 each.
16, 39, 34
17, 40, 34
15, 41, 34

34m5'10"201#
135-135-155-155-(225f)-165-165-165-165

I only have a few weights, including 4x45# plates, so couldn't go higher. Wanted to see what would happen with 225# but failed to jerk it into rack. Have to clean each time because no rack. I don't have a clue what I'm doing. Wife and I watch the videos, watch me, and stumble along.

I saw this idiot hit himself in the nose with the bar. Hahahaha! I shouldn't have been looking in the mirror I guess. (Damn knurling on bar.)

We're taking a break for perhaps a week, rest day X 7. Er, that's the plan, anyway. We're also both aching to try Barbara, Angie, and others.

27.m.168.5'8
first day of lent... promised myself no more sweets.... gonna suck
didnt realize it was 7 rds of 3
CFWUx3
wu- 125x5
135, 145, 155, 165, 175 all x3
turkish get ups x 3 each with 2 snatches in between... harder when you dont use your hands to get up and down.... first time doing them, i like them if they were incorperated in something that was what i call a burner workout... where pukie feels like its comming....

Went light today to get comfortable with this move.

From the floor 135x3,155x2,165x2

did as rx'd
95 95 115 115 135 135 135

28yom/6'4"/215#

155,165,170 (PR),155,155,155

Still embarassing to be struggling with a push jerk at weights many guys my size can just press. Oh well, that's what I get for being weak in the shoulders.

M/25/215/6'4"

CFWU+ shoulder press/push jerk WU

as rx'd
135x3-145x3-155x3-165x3-185x3-205x3-225(f)-215x3(PR)

135,145,150,150,160,170x1F

CFWU 3x15

135x3/135x3/155x3/155x3/185x3185x3/185x3

Form was terrible, was more of a press then PJ. Still working on getting the olympic style lifts right.

135 / 155 / 165 / 165 / 170 / 170 / 175 - (x3) as Rx'd

115/125/135/145/155/165/175x2
as rxed

85,85,85,95,95,95,105

34/M/77kg

As Rx'd:

1.72.5kg
2.72.5kg
3.72.5kg
4.72.5kg
5.72.5kg
6.72.5kg
7.72.5kg

total: 1522,5kg

Thanks mhlane.

I kind of figured out my own answer while I was coaching my morning sessions.

I am gonna shoot for front of the shoulder rack with a split jerk landing. This is a tough lift for me because I lack wrist flexibility so my start position is usually off the shoulders. As soon as I dip, my chest comes forward and my elbows get behind the bar. It's kept my max clean and jerk weight down. I will work on it today. Work on what you suck at right?

Thanks again for the help!

40/M/5'10"/195

I took yesterday off because I really wasn't feelin' it, then I doubled up this morning.

"Joshie" with 30 lb DBs and jumping pullups but full reps each round in 36:42. Frequent stops to catch my breath.

Push Jerk 3-3-3-3-3-3-3 reps
100-110-120-130-140-150-160 PR +25

15 min run (2.2 miles)
3x3x135
3x3x140
1x3x145

90sec rest between sets

compare to:
"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"

10 rounds
3 Weighted Pull-up (only 25# db between feet)
5 DH Pull-up
7 Kipping

23:00, wanted to test the bicep, could do every grip but r arm under hand.

Mark,

When doing anything overhead, especially OHS, I get tingling and numbness from thumb to mid-forearm every time. It has never completely gone away, but it has subsided. I am not too worried about it, but am going to chiropractor today. I'll see what he has to say.

23/M/143#/5'9"

First WOD back since early January! My complex movements are sorely lacking after almost a month of SS and injuries, so I started light.

My push jerk has never been perfect; I have no one to spot; and I have nowhere to really drop the weights safely in case of a miss, so I have to do these sorts with some care.

Pretty complex warmup followed by:

85x3
105x3
115x3
125x3
135x3
140x3 (ugly, some press instead of jerk... I counted it anyways)
130x3 - scaled back down to work on form

3 pounds shy of body-weight. Main weakness ended up being wrist strength, and perhaps not enough rest between sets. Otherwise felt like I was getting the weight up well-enough. I'm more than happy :) Good to be back

Oh baby, my loooong hiatus from the Crossfit has paid off strength-wise. I tested my Crossfit Total today and PB'd on every lift, which is unheard of for me on the Total.

Squat-333
Press-159.5 (failed at 163, minimal improvement)
Dead-416
Total-908.5
Previous CF Total-831.

I'm a happy Newfie today, back to the WOD's on Friday.

Push Jerk, 5 x 3, split landing (just because), technique exercise due to shoulder:

45-55-65-75-85

Front Squat 7 x 3

95-95-115-115-135-135-155 (BW)

32/m/185/6'

WOD - 95,115,135,155,175,185,205 failed on last rep
Bench 3x7 - 135,155,175,195,205,225,245

then Oly lift Supplement
5 sets 3 position snatch and 1 OHS - 95x2, 115x3.

45 yom 172#
all done with a split press
115
135
145
155
165
175x1
170x3

128,137.5,147.5,152.5,157.5,162(2)x2
much better form than last time and new PR

43/6"1"/187

push jerks as rx'd:

145 155 165 175 185 195 200 205x2

then did 7x2 spilt jerks

155 175 195 205 215 220 225

think i might the try the cft games hopper wod after work.

gaucoin

great job with the improvement! saw your deadlift videos on youtube. solid work.

175
185
195
205
215

JRJRJRJRJRJRJRJRJRJRJRJR

145 for all sets

Figures that this comes up the day after I did a 5x5 OHP workout...

JRJRJRJRJRJRJRJRJRJRJRJR

M/23/159

Pre: CFWU 1x10, 500m row

95,115,135(ugly),95,95 (1st time w/ PJ's so tried for form and active shoulder)

Post: 3x5 MU's and 3x 20sec L-hang

20/m/190/5'9"

40kg
40kg + 20#
50kg
50kg + 20#
60kg
60kg + 20#
70kg
70kg + 20# (failed after two, tried to see if i could get three)

goal is bodyweight, that would be awesome..

3 x 95 easy
3 x 110 easy
3 x 115 ok
3 x 120 F
2 x 115 first 2 good failed on the 3rd
3 x 110 easier
3 x 115 Good

1RM is 120 a pretty long time ago so I'm not happy that I didn't hit it for 3. Oh well. Next time.

25/m/155/5'8"
cfwu
3x85#
3x95#
3x115#
3x115#
3x115#
3x125#
3x125#

27/M/175

Day behind. "Joshie" with 25#: 27:02. 10 min. faster than previous. Tomorrow's goal is 200#.

3x95
3x115
3x125
3x130
3x125
3x125
3x125

Last time I had to do this with dumbbells. Much easier with O-bar. I got nervous at 130 that I might drop the weight. I no-no at my gym. Still...+30 PR over dumbbells.

Got some catching up to do. Been shoveling snow for two weeks now. Plenty of cardio.
Did CFTotal yesterday for the first time? 650. Not bad. Love the burn.
Happy Ash Wednesday, And Lent begins.

20f/5'6/174lb

3x115
3x115
3x115
3x115
3x115
3x115
3x115

it felt heavy today

#3
The same thing happened to me when I did a workout that was 5 rounds of 400m sprints and 15 reps of Overhead squats. My whole arm and hand from the shoulder down was actually numb for approximately a week. With time it went away and I think there was no real harm done. Just keep practicing the exercise as others have said.

That second post was from Rob Corson, not me, I didn't do push jerks today.

jump rope for 30 min
followed by WOD -
3x135
3x185
3x205
3x185
3x185
3x185
3x185

I would have tried for more, but getting yelled at for dropping 200# or so on a failed rep kept me at 185 - felt easy, but still worked up a little sweat.

This is definitely not something you want to ignore or take any of the advice above that instructs you to just keep on and it will go away eventually. Especially if it last until the next day! If it does just go away chances are you will be comprimising other areas of your spine as your posture adjusts to take the pressure of the current area of irratation.

You have nerve pressure, irratation, pinching, at the sixth cervical nerve root in your neck.

Go see a chiropractor.

Push Jerk 3-3-3-3-3-3-3 reps

3X135
3X135
3X140
3X140
3X140
3X140
3X145

39m/196lb/5'7"

ran 400m
CFWU x3
as Rx'd
135 (warmup)
135
135
145
165
175
185
215
Focused on form, felt great! finished up with a 5 minute row on 10 resistance.
Asthma Boy out

31/M/6'0/189

Practiced: OHS, Snatch, GHDSU

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

Got carried away with trying to increase wieght on set 5 and realized I needed to drop back down to lock in my form. Flexibility getting better, but still the limiting factor. Felt like my lower back got a very good workout that it's needed for a long time.

Post: Got 5 Muscle-ups in a row.

Hey I've been training for about 7 years but just started trying the crossfit WOD's yesterday. I was just wondering what the rest period is for this? As long as it takes to change the weight? if not changing the weight no rest just pick it back up and go? Catch your breath for a few seconds? Or is there a scheduled rest after each set?

m/27/5'10"/180

135 155 175 185 195 105(f) 200

"Joshie" ystrday was fantastic WOD, but had to stop midway thru last rnd bc gym closed at 10. I was ok with that.

M 39 175

115
135
145
150
145
145
135

Wats frelen,wat is the details anyone?????

I'm sure a lot of you saw this already, but it's news to me. Congrats Coach B and Casey.

http://usocpressbox.org/usoc/pressbox.nsf/6272c9a938d3a5cb8525711000564abd/b6ab0abfd033ab85852573da0007c417?OpenDocument

Very impressive

42yom / 148

135, 145, 155, 165, 175, 185(2), 135(7), 135(5)

Had to press out 3rd rep at 185 so did not count it.

Post - TGUs and KB swings one-handed with switch at top with 1 pood KB.

95-115-135-145-155
Stopped after feeling shoulders strain when lowering to back. I don't know if it's poor flexibility or just weakness, but it is hard for me to lower back down without pain/discomfort. I could probably do 175 but would be hurting trying to lower it back down.

28/m/189

135-135-135-135-140-140-140

these are all strict shoulder presses as opposed to push jerks, as i am still recovering from a very sore patella tendon in my right knee. pain-free for a few days now, so i am working air squats back into the mix, but explosive movements are a no-go for at least a few more weeks (i believe PJs at a PR of 185 a couple months ago to be the culprit)

oh, and i am envious of all of you working these today. one of my favorite movements.

Is there an offical crossfit cool down/post workout stretch?

Regards,
Greg

31 y/o male, 150 lbs.

75
85
95
105
115
125
135 (last rep failed)

89,94,99,104, 106.5 x 3

practiced multiple reps with 89 after

still not feeling 100% but good to be back at it

21yo/m/185#

155
175
195
205x2
215x1

Didnt feel real confident for some reason. Pressed a lot of these out just a hair. I think I nedd to explode more and catch it lower.

fight gone bad ... 3 rounds of five exercises one minute each?

Push Jerk 3-3-3-3-3-3-3 reps

135x3
155x3
155x3
140x3 (reduced wt to work tech)
140x3
140x3
145x3

44/M/6'/185

3-115
3-135
3-145
3-155
3-165
3-175
3-185 PR! 3 IN A ROW. UNBROKEN.
3-175

FELT FAST AND STRONG TODAY. WHY?

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Dang - there are some stout folks out there.

95 110 115 120 125 125 115

m/51/185

row 2k pullups dips

asrx 135,135,155,155,185,185,185,205,205

shoulders are in pain.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Congrats Casey & Coach B! Did you see Notre Dames recruiting class? Another reason to cheer.

1000m Swim(500, 200, 50x4, 100)

45x10 Warm-up
WOD
95-115-135-155-175-195-205

Tabata Running (15% Incline, 6.0 Speed)

Would of gone for 225 if I was using Bumper Plates. Not as explosive as I would of liked to have been, but not far from my PR.

Get some, Go again!

Pretty hard to not start morphing into a push-press.

95/115/125/135PR/115/115/95

83-93-98-103-108-113-118(1)

30-M-175-6'

135, 155, 165, 165 (F 3rd rep), 165,170, 175(Pr!)

95, 115, 135, 155, 165, 185, 205

reps of 1 to see how high I could go, 215, 225 stopped cause the weight got in my kitchen and didn't think I could go any higher.

push jerk x 3

40,45,50,55,57.5,57.5,57.5 kg
(July '07 40,42.5,45,47.5,50,50,50 kg)

WOD: DU practice, CFWU

WOD: 135,135,135,135,135,135,135 - consistent huh?

No time to go to gym today. Still good work, form is getting much better. Aggression really helps...need more weights for the garage!

pre: Burg for 10minutes
post: some light form work

165 5x3 lighter than last time, however, I watched the vids and was pulling myself below the bar more so much better technique

95
115
125
135
145(fail on 3rd rep)
140
140(fail on 3rd rep)

3 x 95
3 x 110 easy
3 x 115 easy
3 x 120 FAIL
3 x 115 2 good 1 fail
3 x 110 easy
3 x 115 easy enough

1rm 120. Thought I could hit it for 3 but couldn't even get one. Oh well

22/m/140

15 pull ups for warm up

3x95
3x105
3x110
3x115
3x105

I really gotta work on my military press and shoulders, which are lagging behind the other muscles.

Coming from a rower....slouching at any point of the stroke cycle is not optimal techique. Slouching puts undue stress on your lumbar vertebrae and puts more stress on your traps and shoulders than necessary. For example, would you coach a person to slouch at the start or end of a power clean?

Yes, the upper back should be relaxed and not ramrod straight, but the lower back should be relatively flat. That way, the catch (start of stroke) is initiated by the leg muscles, NOT the back muscles. I've seen way too many rowers with lower back stress injuries caused by such slouching.

I understand that slouching gives you a few extra inches of reach, but that is accomplished by putting stress on the back. The proper (and safer) way to get reach is to pivot forward from the hips. The body is a giant system of levers, so slouching and bending don't help.

Now, I understand the finer points of erging and rowing aren't of a huge concern for non-rowers, but I'd hate to see people get hurt by ignoring basic rowing principle.

51/M/160

105, 125, 135, 145PR, 155PR 2 reps, 135, 125

Super stoked, thanks coach!

CFWU

WOD as Rx'd

3x115
3x115
3x115
3x125
3x125
3x135
3x135

Push Jerk 3-3-3-3-3-3-3 reps

Stretch/wu

wod:
95
115
135
155
165
175 3 rep max
165
40 knees to chest
5 mi./20:10 min on life bike at L6, 90+ RPM's.

Thanks CF, I can see a new man emerging from the rubble. Is the long lost warrior in there too?

#145 Jordan - On strength days, such as today, most people recommend a rest of 3-5 minutes between sets.

#154 Greg - No, there's not an official CF cool-down or post-workout stretch. Check out the message board and Roger Harell's article in the CF Journal on Stretching and Flexibility for some good ideas on stretching.

33/M/225

Ran 1/2 mile

as rx'd
155
175
175
185
190 Failed on the 3rd
185
175

17/male
115-125-135-135-135-135-135(2 hits 1 miss)
I felt good a lil worn out from "joshie" yesterday

#162

Yeah, ND has had great classes for a few years in a row. Thank goodness they have the worst coach in college football. You can count on Weis to coach them down to another 8-9 losses this season.

Mark
95, 115, 120, 125, 130, 95, 115

Shoulders fried.

M/51/206/74"
CFWU x 2
Burgener Warm up
Then warm-up with 45x3, 65x3, 85x3.
Push jerk: 105x3, 115x3, 125x3, 135x3, 155x3, 165xF, 155x3, 145x3. Need to work on form since 155 is also my max push press.

Still refining my form on this one... started a little heavy, so I dropped it down and worked my way back up. I'm pretty pleased overall, since my form improved markedly by the end.

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

M/23/5'10/170

poor allison nyc...i know how you feel girl, fight through it you'll be better in no time!

ill tackle this one tomorrow...joshie whooped me

Age 35
BW 147#

135
140
145
155
160 x2
150
155

44/m/71 kg
3xCFWU
Push Jerk
2x3x40 kg
5x3x42,5 kg

115
135
145
155
165
170
175(PR)

85,95,115,125,135,135,95
form not so good on round 6 so dropped weight down on last round to work on form

23/m/5'8/170

135x3
135x3
145x3
145x1(f),x2,x1(f)
135x3
145x1(f),x1,x2(f)
135x3

Added 2 more...
135x3
135x3

Should've reviewed the videos first... after doing so now (after the workout) and reading some of the posts, I think I might have been able to increase weight with better form and focus on both keeping the core tight and dropping down more on the second "dip" (of the "dip-drive-dip")... i.e., pushing my body under the bar more.
In any case, good baseline to see improvement next time we do this exercise...

For you guys that are getting the numness wth the over head stuff. Make sure your carful cause the nerves that run down the arms come from C6 and C7 and you have to watch that you dont pinch in hrough there cause it can be quite painful. Make sure you do proper stretching before hand and make sure no not over due it

36M/5'10"/164#

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

Same as last time, but this time the 195 felt stronger.

#48 stoguy, #75 Aaron AMJ, #173 Tina,

As a a former rower I agree with stoguy and Tina that the technique shown in the video isn't great. Was he trying to correct overly stiff backs/chest out positions that CF'ers tend to carry over from deadlifting and O lifting?

Because advocating a hunched back just sounds like bad advice to me. Maybe the rest of the video goes into greater detail.

Push Jerks

45# x3
55# x3
65# x3
75# (failed)
65# x3
65# x3
65# x3
65# x3

Don't know if I'm lacking the strength or technique. I definately need to practice these more often.

Gnat

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

Feeling a bit beat up from ladder practice this morning.

P.S.

Lately I have been "stuck". The amount I can clean, squat, jerk, etc. have not improved. I use to be able to do 10 full pushups and now I have regressed to about 5.

Also, I have been doing CF now for 8 months and still can't do pullups! I AM SOOO FRUSTRATED!

I am doing a modified Zone diet. Do I need to be strict to see any improvement on strength and energy?

I am tired of watching others who have not been doing CF as long as I have surpass me.

My times are improving on some of the WODS but I still have to scale most of them. I don't know if I am lacking strength or technique anymore.

Help! Can anyone relate?

Gnat

55-55-75-75-95-95-(95x5)

m/37/180

First time doing push jerks;

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

d - 29m/170

185,190,195,205,210,215(pressed out the 3rd rep),215(3 good reps - pr)

j - 34f/125

worked up to 85 (pr)

Push Jerk
7x3

45#,95#,135# as part of warm up

155#,165#,165#,175#,185#,185#,190#

felt great, good form.

Gnat #193

Is it time for a rest week?

24/F/130#/5'8

65-65-75-75-75-85-95
Could've done alot more actually. But took it easy today.

28/M/195

135 X 3
155 X 3
185 X 3
185 X 3
185 X 3
185 X 3
195 X 2

Maxed at 150 x 3. Stayed there to work on form.

45/180

Should have taken the night off, still sick.

Did split jerks, the split landing just works.

3 each @ 135, 177, 188, 198, 210
2 @ 221, couldn't pop up the last one.

My daughter came down cellar and turned off the lights as I was getting under 210 for the 3rd time. Scared the crap out of me, at first I thought I might have blacked out. Then I realized the lights were off and then I realized that I had 210 pounds still overhead. I said a few unfatherly words and she turned the lights back on quickly and I was able to rack the bar.

Push Jerk
95
115
135(fail)
115
125
125

still too much pain in left shoulder
screwed up and only did five sets

Kinda did my own thing today, perhaps someone will find it useful. Bit off probably more than I could chew, but did it anyway....

21-15-9

Single arm DB Snatch 60# (21-15-9 for each arm)
Muscle ups

This was more difficult and time consuming than I had anticipated. I originally planned to have Wall ball shots in there as well, but ditched that idea pretty quick!

Took me about 37 minutes, arms are like linguini now...I think that would make a damn fine future WOD

Me: 135,145,155,165,175,185(fail all),185(fail all)
Nate: 135,145,155,165,175,185,185

Comment 33 - Freddy

Here is the video you are looking for. Gotta love it when our coaches (kelly is my coach at CrossfitSF) go big.

http://media.crossfit.com/cf-video/CrossFit_300.mov

Man- I didn't do today's work out but my trainer and RMS recommended I do one that was posted some time ago - a crazy hill routine and a chin lift routine.

What an amazing work out.

Loving it!!!

Todd

no rest between sets? Just to change weight?

male/35yrs/190lbs

as rxd

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

135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3

No weights so...

400 meters walking lunges
360 steps
17:19 (PR by 46 seconds)

First time posting, just been crossfitting a couple weeks. Trying to get back in shape and it's kicking my butt. First time doing the push jerk too.

115 x3
135 x3
135 x3
135 x3
135 x2 (failed third)
135 x2 (failed third)
135 x2 (failed on second, tried again and got one more)

M/30/6'2, 238

65-85-105-105-115-125-135. PR BY 30 POUNDS!! SO HAPPY! THANKS CROSSFIT!

37/183/M

as Rx'd: 3x7
warm-up 2 sets 115

3x135
3x155
3x165
3x175
3x185
3x190
3x195 (set interrupted to coach some technique)

5x planches 30 seconds supported on foot (love my new parallettes)

m 33.6'4".236

as rx'd 10 ring pushups in between

135
165
185
205
185
185
185

m/43/160#
CFWU - 1st time Push Jerk WOD
Push Jerk warm-up
45x10
45x10
45x10
Push Jerk
95x3
95x3
95x3
95x3
95x3
95x3
105x3

33/M/185

7 sets of 3 at #185

23/m/168

3 reps of each:
115
125
135
145
155 (failed on the 3rd rep)
135(5 reps)
135(5 reps)

46/196

140,160,185,200,210f,180,180

technique improving but long way to go

m/43/160#

Also did Tabata run on treadmill
12% 7.5 MPH

35/M/6-01/185

179,189,189,201,201,206(2),135

bw-194.5

wu
10x 85# back squats, 85# push jerks, situps, goodmornings, ringdips & burgener warmup and a few pressing snatch balances from yesterdays video

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

85
135
145
155
155
155
155

Mixed in some one arm kb swings during breaks between sets.

MC

M/50/6'/195

Still working on form and have a looong way to go. Only jerks I have done in the past were power cleans with split jerks, and I keep wanting to drop my right foot back, losing some power. But this was a PR on the last three set (course I have only done it a few times, been cross fitting 2 months)

95
105
115
125
135
145
155 f
155x3 PR

135x3
145x3
155x3
165x3
175x3
185x1 (pr!)
185x1
150x4

Tim Hamilton that workout looks horrendous, kudos to you for finishing it.

Broomstick OHS and shoulder passthroughs for joint mobility.
Push Jerk 95# X 5 for WU

WOD:
Push Jerk 7X3
115-135(Previous PR)-145-155-160-165-170

Form a little shaky on the last two sets.

Thanks Coach!

135,145,155,185,195,195,195

115 x 3
135 x 3
155 x 3
175 x 3
185 x 3
205 x 1
195 x 3

Push Jerks
135/3
155/3
175/3
195/3
205/3
215/3
220/3

Seated (on floor) alternating KB presses
50's x 3 x 8 reps each side.

Looking forward to rest!

42/166

65
85
100
125
135
145
150 - form needs work

bw 155 age 39
Push Jerk
3-3-3-3-3-3-3
95-115-135-145-145-155failed on three,155 got it.

#73 Shiba Inu, #75 Aaron AMJ, #173 Tina, #190 Ewen

I think we agree the rigid upright, neutral, posture during the stroke will be safe for rowing.

Letting a certain type of slouch happen, however, will make you more efficient and faster over endurance pieces but this is not an arbitrary slouch we are talking of.

The specific slouching is not constant but a gradual bending at different location of the spine and (important) pelvis so that the shoulders can be kept in a relatively fixed height above the slide.

Picture an elastic ruler being tilted from the base while being in constant contact with a fixed height ceiling.

This movement in comparison to the fully rigid spine reduces the unecessary work of lowering and raising the center of mass of the upper body.

The reduced loss of power from a sound "slouching" in comparison to the rigid spine will vary with body type and rate but should typically be within 2-10 watts.

For those who want to learn good slouching technique (as opposed to bad/unsafe), do your core intense wods and include the pelvis when rowing by tilting it up before you start sliding towards the catch. Using a correct sequencing, tilting the pelvis will put the slide a little further back than when you finished the drive. Use a mirror or have someone monitor it.

40/m/72/185

Push jerks, 7x3
95, 115, 125, 135, 145, 155
last set, 160, hit first, failed next two.

all rounds with 2 55 lbs dumbells. split jerk.

Knee hurting from joshie but went ahead and tried. Got to 95# and knee went out. Crap. Ice, elevated, Crap!

I am on my trird week of CF being trained by a someone w/3yrs experience. I have trained many different awesome and unique workouts. My whole body has never burned all over the way it feels now and always. The entire structure of my body is changing and i can tell it is going to turn into something crazy keeping this up. All WOD's at 6am Puked 3 times allready!

65
85
95
115
125
135
135

My form could have been better but for the first time was not bad. Raising the weight above my head was easy. Bringing it back down to my shoulders was what killed me.

#195- Gnat- I can definately relate. For me- means I need more rest. Getting sick at the beginning of Jan was prob good because it forced me to take a couple extra days off. I came back doing "Mary" for the first time and doing 90 HSPU in one workout. In actuality, I should have taken a few more days as I fizzled out in a few days, and a part of me regretted I did not taking more time.

On that note, I am on a slightly different schedule with the WOD's. I did 4 days of working out in a row. I am Exausted today, all fidgety b/c I am tired, not sleeping well/nightmares, and so hungry I could go down and eat dinner again (!). Anyhow, took today off. Going for a quick walk and that is about it. I will get the push jerks in tomorrow b/c right now they are my favorite!
Erin

135
155
165
165
165
165
155

29/f/110

push jerks: as rx'd

85x3
90x3
95x3
105x3
110x3
115x3
120x2 (failed on last rep)

pre: nswux1 + burgx1
post: 3x15 mock ghd sit-ups+ split jerk practice

bw:185

As rx'd: Rick: 155,165,175,185,195(1),195,200(2)

27/m/168

95, 105, 115, 125, 130, 135, 140

95,95,85,85,85,90,90

85-90-95-105-105-110PR-95

Male, 40yrs, BW 210

As Rx'd

Start: 145X3, Finish 225X3

28/m/135

1st time ever trying Push Jerks. my last 7 sets were as follows:

90x3
95x3
100x3
105x3
105x3
105x3
105x3

m28/201/6'2"

135/155/165/185(2)/185/205/135

m/34/70/190

185,185,195,205,205,205,215
terrible form

24/m/152
as Rx'd:

95
115
125
135
155
165
175

Exact same as last time, except this time I didn't attempt 185...I wish I would have now.

m/34/178

135X3
155X3
175X3
195X3
205X3
215X failed at first attempt because i chickened out and didnt commit big enough, racked it. tried again and got 2 with no problem
225X Failed. couldnt quite lock it out.

shortened the workout, went to first fail, for time's sake
135,195,205,215,225x2 fail 3rd rep - not as much leg drive, did squats before

95
125
135
145
155
165
165

need to start with more wieght in the beginning next time

40/M/192/6'

CFWU

135#
135#
140#
145#
150#
150#
150#

Should have lifted more.

44/76"/193

CFWU x 3

95x3x3
105x3x4

this time last time
60 65
70 65
75 65
80 65
85 75
87.5 75
80 75 all kg

could lift a bit more but getting the weight safely back onto the shoulders is the tricky bit.

WU:
- heavy bag 4 rounds
- Jump rope (trying for double unders) 4 rounds
- 5 jerk reps with olympic bar

WOD:
New to olympic lifts so jsut worked form but this was still not easy for me: as rxed 94 lbs (olympic bar + 2 25lbs plates)

0/M/192/6'

49/M/220
CFWU x 2

115#
135#
155#
175# failed
165#
170# 2 reps
170# 2 reps

M/40/5'11"/190

95
95
115
135
125
125
115

F/37/5'6"/140

45
55
65
65
75
80
80

Ut Steve and in8girl-

Thanks for the posts. Man, a whole week off? I think I would have withdrawals. Like everyone else, I breath, dream, and obsses about CF. I feel guilty when I take 2 days in a row off. But you are both probably right.

By the way Ut Steve, where in Utah are you? I live in Utah as well.

Gnat

26/m/195

135x3
155x3
175x3
175x3
175x3
185x3
195x2 last one failed

38/m/190

135x3
145x3
155x3
165x3
175x3
185x3
195x2 (pr) failed on last

155x3
185x3
195x3
205x3
215x3
225x3
235-F

30 yom, 160#
115, 135, 145, 155, 165, 170, 175