Get Excited!!!!!!

oh yes

These are getting posted earlier every day...thanks coach!!!

Cool. Love squats.

Before anyone asks.....hang squat cleans demo under Exercises and Demos, on the right under slide shows.

Did Mark really say chesticles?

woohoo! maybe I'll follow this up with the 5k i missed! Yeah that should just about kill me!:)
Thanks Coach!

Ooohhh Coach Rip's bare legs!!!1 I'm blushing!

eek.

Looking forward to this one.

I just wanted to write real quickly and thank all of the awesome trainers and personnel who put on the Level 1 Certification at CFHQ this last weekend. For anyone who hasn't attended a cert. yet, it's an absolute must. The coaching is outstanding, the lectures are informative and entertaining and being in such a large, like-minded group is truly a special experience. I have an entire notebook filled from the weekend.

Thanks again to everyone that made it happen.

What is this bench press?

Ok....I've been a crossfitter for about 7 months now and just started to follow the zone diet few questions: 1) zone bars how many blocks are they and are they a combo block? 2) I have hypoglycemia how does that work with the zone diet? 3) Also not really looking to loose weight just want to be the best performer I can be, but I can feel myself shrinking!!!! Me no like :( Any advice on that?? Thanks a mil I just got into the posting comments and luvin it!!

Z princess warrior

Fun, this one should be pretty good. Since I'm on a 5/2, I took today and worked my front squats (yesterday was more than a little disappointing) and push press, and then did
3 rounds, 2sx5r ring dips and 3 x 30m shuttle run.

Earlier I did a hang snatch/overhead dumbell squat WO. So it was good.

I really need to get a life. Every hour I am checking for the WOD and watching videos. I suspect my globo gym days are near an end... Can't wait to get in the gym tomorrow.

Z Princess: I am very sensitive to fluctuations in my blood sugar, and I've found that paleo foods and zone application are the ticket. I lost a little weight (I'm 6'2 and went from 185 to 172) but that's stable now and I can really feel the difference eating this way.

My opinion: Zone bars= glorified candy bars. Hard boiled eggs, almonds and apples help me power through the day and are easy to carry around.

Ah yes....back to the meat and potato...er..broccoli, of our arrangement here:

The WOD

yeah! three more days of progress!

May everyone sleep like the dead tonight- or yesterday..or tommorrow ....depending on where you are in the world. Anyway, best of luck to everyone staring the next three WOD's in the face...and smiling from now on.

Thanks Leslie!!!! I will keep pushing it then. I am at the point where I can finally start eye balling the weight of my food !!!!yeah
Z

I FINALLY GOT MY FIRST KIPPING PULL UP TODAY! In fact I got 2 in a row!
I started Crossfit 8 months ago and this has been one of my main goals, so today is a momentous day for me. Yahoo!

Unfortunately, I got a huge skin tear on my hand now and don't think I will be able to practice them again now for a few days. :(
I got some of that "skin shield" to put on it- that stuff hurts like a mutha!

I love Crossfit!

Gnat

#5 dwntwn - yep he said chesticles - I love Rippetoe he's hilarious w/out trying to be, while clear and informative.

Can someone help me with this one? Just knowing the steps on this one would be great.
Thanks

I intended on getting this post out a few days earlier, but haven't quite had the time. So it is better late than not at all.

I was fortunate enough to attend the Level 1 Cert this past weekend at HQ in Santa Cruz. The professionalism of all of the instructors was second to none. The delivery of the information and the hands on instruction was outstanding.

The comradery that was displayed amongst the attendees was incredible. You were able to talk with people from all across the country and hear their story on how they became a part of the new revolution of fitness, CrossFit.

If any of you have ever contemplated putting the money together to attend a cert, starting collecting cans, mowing lawns, walking dogs, or whatever else it will take to get you there. You will be amamzed at how much you will learn.

To my man Caleb, enjoy the skiing in Colorado. Mike, thanks again for the Fat Tire beer (the new beer of the Zone Diet for CrossFitters) and last but not least, I would like to thank Greg and Mallee for their hospitality. Good luck to the two of you on your new joint.

2 K row ASRX

135
135
155
155
185 pr
185 pr
185 pr

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Gnat

big congrats on your kipping pull up!

Yes chesticles!!! I always thought I had man boobs but now I have chesticles.

Grace as RX'd 5:00.

Last time 8:50
At the Pit with 90# about 6:50?
So it's a big improvement

AHH!! Muscle Up News:

I got A LOT today. I can pretty much do them anytime I want to now. I was really starting to doubt myself because since I got my first one I was having a lot of trouble getting more.

They were all as strict as they could possibly be and singles. I wasn't locking all of them out because I'm still getting a crazy headache when I push out of the dip at the top. Strange. The pull-up and transition are easy but the dip is a pain in my neck - literally.

I decided I would try to string two together. I did 3 transitions in a row easily and the third was kipping! WHAT THE??? I didn't think I would ever be able to do that.

I'm pretty excited. I can't wait for Nasty Girls to come up again. No matter how long it takes me I'm going to finish it as RX'd. I'll just have to do the squats and cleans really fast. I guess that's the point anyway.

YAY

Looking forward to this WOD.

Going to Vegas on Thursday morning for a few days and I'm considering using it as a reason to take a break. Something tells me that won't happen. I bet the first thing I do when I get to the Wynn will be searching for the gym. I'll have to bring my rings :)

Gnat- that's awesome! It's addicting, isn't it? I work on them all the time. One night, after the WOD, my grip gave out and I did a major back smacker, right in front of everyone... oops!

Grace as RX'd 5:00.

Last time 8:50
At the Pit with 90# about 6:50?
So it's a big improvement

AHH!! Muscle Up News:

I got A LOT today. I can pretty much do them anytime I want to now. I was really starting to doubt myself because since I got my first one I was having a lot of trouble getting more.

They were all as strict as they could possibly be and singles. I wasn't locking all of them out because I'm still getting a crazy headache when I push out of the dip at the top. Strange. The pull-up and transition are easy but the dip is a pain in my neck - literally.

I decided I would try to string two together. I did 3 transitions in a row easily and the third was kipping! WHAT THE??? I didn't think I would ever be able to do that.

I'm pretty excited. I can't wait for Nasty Girls to come up again. No matter how long it takes me I'm going to finish it as RX'd. I'll just have to do the squats and cleans really fast. I guess that's the point anyway.

YAY

Looking forward to this WOD.

Going to Vegas on Thursday morning for a few days and I'm considering using it as a reason to take a break. Something tells me that won't happen. I bet the first thing I do when I get to the Wynn will be searching for the gym. I'll have to bring my rings :)

So sweet, I'm pumped.

Congrats, Allison. Consecutive muscle ups are niiiice. Got to really start adding ring dips into your CFWU, though. Good, deep dips, maybe even hold for a pause at the bottom. That should help. You need to be able to relax at the bottom of the ring dip. I suspect you are holding your breath when you muscle-up and perhaps blowing out as you press up. Try to stay relaxed as you do them (I know, easier said than done).

Thanks Ken and Leslie! Yes, now pull ups are addicting. I have been thinking about them all day and I am sure I will be dreaming about them tonight.
I don't know how I am going to do hang squat cleans tomorrow with my tear, it hurts just to wash my hands.
Any ideas anyone?

Gnat

Thanks Dale! I know I need to start working the hell out of those dips. They're my weakness for sure. I've been getting much better at them but it's hard to practice when they give me SUCH a bad bad headache. It's really frustrating. It drops me to my knees. Same thing with max pull-ups. I get to 25 and have to stop because my head starts pounding. I can't figure out why it's happening. I tried focusing on not holding my breath. I tried staying relaxed. I don't know what I'm doing wrong. If anyone has any suggestions please let me know.

SheepDogg: from yesterday... CHILL. That's SO not what I said. Boy and Friend were not stuck together. I said a fighter boy friend. I meant a friend who's a boy and a fighter. I know it doesn't really matter to anyone but just FTR. :)

Z Princess- 2 blocks Carbs, Protien, & Fat per bar..

I started CrossFit about 6 weeks ago and I love it!! I was "hounded" into trying CrossFit the first time by my loving boyfriend... I am so thankful that he didn't give up. :o) He got me started on this and then left for overseas and is extremely proud and supportive of my progress.

I am a small girl (5'0"/115#) and tend to get bored easily with routine workouts. The old "back and bis, chest and tris" wasn't cutting it any longer. I have the body type that bulks up easily and quickly and wanted to let the ladies out there who are shying away because they fear that they will bulk up to give it a try. And keep in mind that just because you can doesn't mean you will. Since beginning CrossFit I have lost weight and inches and gained energy and I hope to continue to do that. I feel better than I have in years. And before the criticism starts I am long over the scale... I use what I call the image standard and as long as I am happy with what I see in the mirror I don't worry about my weight.

Thank you for the challenge and the daily adventure of checking for the WOD. And I can now do three full pull ups! And I can kip too. The muscle up is in the works. It will happen. :o)

Thanks DJ

Thank you Shannon. I've seen it before but just caught onto something that I hadn't noticed before.

Looking forward to this one.

I just wanted to write real quickly and thank all of the awesome trainers and personnel who put on the Level 1 Certification at CFHQ this last weekend. For anyone who hasn't attended a cert. yet, it's an absolute must. The coaching is outstanding, the lectures are informative and entertaining and being in such a large, like-minded group is truly a special experience. I have an entire notebook filled from the weekend.

Thanks again to everyone that made it happen.

Tonight's hotel WOD: 5 rounds for time: 20 sit ups, 20 push ups (sub knee push ups) 9:26. Just a little something to get the blood pumping.

Kai #31: I don't watch the scale either- my life long goal is to always fit into a size 10 or 12 (except if I become pregnant).

27 / Female / 6'2 / 172#

Man I tell you what...I took a week off from posting, working out, etc. and it seems like there is a totally new crop of folks posting. Names I've never seen before. Welcome. I feel like I've seen several waves of new folks posting. Stop lurking, start posting.
Oh yeah, I did Nate today. I am way behind but am catching up with the HSCs tomorrow.

Nate: Subbed 2 pood x 8 KB swings for 11 1.5 pood KB swings. Didn't have 2 pooder. I think the ratio works out. Other thank that as rx'd
13 rds
Cheers

Good job AllisonNYC on the muscle ups!

Sorry about my earlier post about the cert. somehow getting posted twice over an hour apart. Weird.

Allison, have you thought of consulting a doctor about your exertional headaches? Just a thought, would hate to see you blow an aneurysm or anything :)

A while ago someone posted a way to pull up an old workout. It was some sort of short cut, control something or other, that allowed you to go back in time and see old results. Can anyone out there in the world announce the shortcut and directions again?
Thank you!

Hey, I am BACK!!!
Did Annie Today! Didn't time it, but did it pretty quick for someone who had layed off since last June! Lost my workout partner, best friend and fiance to #%$@ed up hormones and her ex.
We used to be Crossfit Emerald Coast
I am now in Oklahoma and will be joining CFOKC as soon as I get back into the swing.
Sure miss my old WOD crew, miss that companionship and push we gave each other.
Hopefully I'll find that again.
Anyway, I'll be posting again. Joey

I learned two things from Rip's bench video.

1. Proper force application when using your feet.
2. We bench press to get big chesticles.

I love Rippetoeisms, I'm going to have to start writing them down :>)

Have Fun, Train Hard,

Billy

Allison,
Just a thought, you may be overcompensating for a weakness by tensing your traps or possibly another muscle group in the upper-back/scap region. One more thing to consider is either a potassium or magnesium deficiency.

The Wynn! Allison, great choice. I know this is weird, but check out the elevator doors. Especially the brass ones. I helped make them!

J_inPA: That makes sense to me. I can feel A LOT of tension in my traps an the pain shoots up my neck and over my head. It's terrible. How do I stop it from happening? I've rested, I've had a massage, I've tried to relax. Now what?

ScottMacArthur: Oh My Gosh. I don't think I'm ever going to do a muscle up again. Thanks a lot. ;) I don't get them any other time except from max pull-ups and the dip part of the muscle up.

leslie Ap: sweet I will. I'll be thinking about you when I get there! :)

YAY Gnat! Woo Hoo. That's so great.

Mark Rippetoe is THE MAN. The bench press is important because it teaches you how to push on stuff. haha. The barbell cert is excellent. Really helped with my training. Get to it if you can.

This will be interesting...last time I did full squat cleans, tweeked my left knee. Hang squat cleans will be a good test after Max effort fronts from the day before.

I like smart kinesioligist types, we have had some awesome instructional video lately on the site and in the journals... keep them coming!

Hey uhmm... I still can't find the demo. Oh, is it normal to sleep like a rock every day to include rest days?

Can't wait until morning :-)

Allison,
This could be the area where you collect stress. With all due respect keep in mind your endowments. This issue is not uncommon for women who share similar attributes. Try some scap, serratus and rhomboid exercises. Massage is very beneficial especially when maintained on a regular basis. Also remember to also look into magnesium or potassium deficiency.

Gnat, OMG!! You rock girl! So awesome, I have goosebumps. Yeah, exclamation, exclamation, exclamation.
Do more, heehee

3-2-1 Kip rocks

Gnat - if you can, try to put some super glue in a thin layer directly over the tear before you work out (giving it enough time to dry, of course!) - it works very well as an extra layer of skin protection. If you are having trouble with your fingers, look into buying some medical tape that you really like and use it when necessary - rock climbers use it to cover up their 'flappers' and torn calluses all the time.

J_inPA: Thank you. I don't know much about this stuff - what would potassium and magnesium have to do with it?

Allison,

Magnesium is important for the contraction and relaxation of muscles. It is involved in the synthesis of protein.

Potassium plays an important role in smooth muscular and cellular functioning, cardiovascular functioning, muscle contractions, nerve transmission, in conversion of glucose into glycogen and muscle building.

Look into building back strength in the muscle groups I mentioned because if that area is weak it can lead to shoulder impingement and a host of other injuries that suck.

I have scene 2 other questions about how these hang squat cleans are done but no answers. Everyone else seems to be fine with them so could you pass some info this way. Are they simply a hang clean then front squat?

I cannot get the slideshows to work at all. I downloaded every stinkin Java there was and still no luck. Please help. I dont know how the WOD goes and I love cleans. Please help soon.

Justin

29/f/110

i just couldn't stay out of the gym today, but couldn't decide what to do. both of us are still super sore still from murph on sunday.

1000m row: 5:00
nswux2
dip practice
HSPU practice

bench press: 5x5

100x5, 105x5 (fail on 3rd rep), 100x5, 95x5, 95x5

eric: 34/m/147

annie: 7:32

bench 5x5
all at 185

as we were working out we were both so bored. god i don't know how i used to workout the old school way. even after we were done (1 hour +) we thought damn we got a better workout in 5 min doing fran last week.

gnat congrats! that is a huge accomplishment! way to go!

Please Help! The difference between a power clean and a squat clean seems pretty obviouse, but how do these movements differ from a regular clean. Or is a clean always either of the "power" or "squat" variety? Also, Hook grip is best for these right? Thanks

Please Help! The difference between a power clean and a squat clean seems pretty obviouse, but how do these movements differ from a regular clean. Or is a clean always either of the "power" or "squat" variety? Also, Hook grip is best for these right? Thanks

Please Help! The difference between a power clean and a squat clean seem obviouse, but how do they differ from a regular clean? Is a regular clean a seperate movement all together or is a clean always of the "squat" or "power" variety. Also, these are done with a hook grip right? Thanks

Hang Squat Cleans: like a hang power clean (assuming that's obvious) but in stead of catching the weight with a slight to moderate bend in the knee, catch in full squat. If you can't do that, catch it like a regular power clean, then finish the front squat.

As I understand it, all cleans are squat cleans unless noted.

I'm 5'10, 150 lbs. not looking to lose any weight, but I was interested in learning more about a healthy diet. Any suggestions for a diet that won't whither me away into nothing?

#61 Joe-

I will say the same thing as every other person here: "zone it good, zone it long, zone it hard."

Hi all
m/28/91kg
2nd WOD

20kgx3
30kgx3
30kgx3
35kgx3
35kgx3
35kgx2 (1 failure)
40kgx2 (1 failure)

CFWU X 3 (added pushups and 20XDU)
Hang squat clean (X3)
85-95-95-95-115-115(2)-115F-95
Total mental block. Had mini-tantrum when I couldn't get it. Still recovering from mono but it's hard to start over.

POSE: I'm new and just got my vibram 5 fingers. I try to watch all the videos but downloading is so slow here. Question: does anyone's feet smack the ground loudly? I try to keep my ankles loose and it seems like I'm making quite a lot of noise. I'm running on an outside asphalt running track (I know not ideal.) Thanks for the help.
32/F/142#

whoooo! can't wait. Today was a rest day, but you know I can't rest on a rest day. I still did "Michael" + some extras. Can't wait to tear this one up tomorrow

Wow, those sucked. U have never had the pleasure of HSC.
135-135-155-155-155-135-135

Ok so riddle me this, last night I was working on my MU (still getting stuck on the trans point), when I started to get a pain between my scap and trap. After doing the workout today, it now feels almost like a charlie horse, that deep throbbing pain. The pain is not killing me, but it is annoying as H*#! Does anyone have any suggestions on what do? and how to keep in from getting worse. I appreciate the help.

J

35yo/M/85Kg
20/30/40/50/60/70/60Kgs

First time EVER doing these.
So after 3K row and 20 min on the eliptical machine:
95 (to get the feel of it)
115
115
135
135
135
135

Did not feel to comfortable going any more over 135. Will see how next time turns out.

5min rope jumping + CFWUx2

WOD:

3x40
3x45
3x50
3x55
3x60
3x65
3x70

Weights in Kg

I saw her from across the bar. Her sweaty, lusty mounds of pleasure drew me closer.......

As I approached her, my Chesticles pressed against her Breasticles.....and that lusty, heart pounding magic was made between us.

Just one of the quotes made by Coach Rip at his "Romance Book Writing" seminars

In KGs

60 x 3
62.5 x 3
65 x 3
67.5 x 3
70 x 3
70 x 2 last one failed
70 x 2 hang cleans

Comment #69 - Posted by: Matt Hunt

LOL! I've always used breasticles, but know I have a new one for the vocab... chesticles!

AllisonNYC -

I have always tended to find the same neck pain but mainly from doing L-Pull Ups where my range of motion is not as much as the kipping pull up. I find I am tensing more from the L-Pull Up. Maybe try to increase your range of motion at the bottom position before you do the muscle up. And maybe add some windmills, turkish get ups, overhead lunges and carries to improve the stability, strength and flexibility in your shoulders. This has certainly helped myself. Good luck!

#60 Joe - Zone diet, Paleo diet and maybe Metabolic diet - look no further my friend

#39, Steve -

Every browser I know of uses the Control-F key combination to search - you'll get the little search box and type in the character string you want to find. That's why you'll see some people using strings of a single character in their posts - it's an easy thing to search for.

To everyone who asked about how to do the Hang Squat Cleans today - there's a demo on the Exercises and Demos page, with Sage Burgener executing and Mike coaching - (WFS) http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv

It didn't say "Hang Squat Cleans" for the title because Squat is assumed (the default). We specify "Power" if DON'T go to a full squat.

As Allison_NYC summarized last year, quoting one of the coaches - hang is where you start from, power is where you dip to. It didn't say power, so a full squat is in order.

I am really just gettin started on crossfit. I'm not on schedule just yet. This mornin I did thrusters then pull ups, 10 reps each for 20mins. My shoulders need some work1st then I can hang(pun) with you guys.

49m/5'10"/225
cfwu x 3
7 x 3 hang cleans
135,155,175,185,190,195(F),195(F)

25/5'9"/132 lb

35-40-45-50-50-52-50 kg

Added in Jerks 7 sets of 3
35-37-39-41-42-43-45 kg

27/6'6"/197 lb

60-60-60-65-70-70-70 kg

For Time:

1000M run
50 Thrusters @ 45#
30 Pull ups

13:16

1 Minute of Burpee Pull ups = 12

75M Slosh Pipe (10'L, 4" dia w/5 Gal H2O) carry just for comedy

can,t get the hang of snatch nor hang squat cleans.bad ankle flexibility and technique, been doing crossfit now 2months,got my rings but nowhere to try muscle ups, dips getting better,just managed thrusters at 95 last night,crossfit has totally re-invigorated my training,just lack of facilities holding me back. guess i.ll need to get out to states for cert course to improve. cheers everyone and thanks

Hey guys, I'm new to this style of exercise. I am used to the conventional 6 day on one day off split, working pretty hard. My question is, It seems like I should be doing more than the WOD, is it just because of the way I was used to exercising? Do most people do more than just the WOD? Thanks a lot guys!

Don

33/M/200

135
145
155
165
175 x1 155 x2
165
175 x2

What's a hang squat clean? I don't think it's listed in the exercise demos.

Rippetoe rocks! If you don't have his book get it!

Allison
Congrats on the muscle up I'm still working on my kipping pulls ups almost there!! It's Z...in Jersey went to South Brooklyn a few weeks ago with my boyfriend Lamarr and met you. Have fun in Vegas we were there last week and did not win at the Wynn :( but have a blast!!!!

#81 Don

Call me! I can answer your questions!

Good morning all. I made up the front squats yesterday, and had trouble with my wrists when getting into heavier weights. My understanding is that my hands should be in the ending position of a clean. This put a massive amount of pressure on my wrists, and I was only able to progress in weight for 5 rounds (135-155-185-205-205) and then finished with 3x5 @ 135#. Any advice on how I can do these without the pain in my wrists?
Thanks.

#81 Don - Firstly check out all the information on the Crossfit website, in particular the FAQ section - this will answer nearly every question you need to know.

On a normal day, I need about an hour at the gym (sometimes longer because some of the WODs are brutal, stick around long enough and you will find out what I need). It really is important to warm up fully. Usually I will go on the rower for 10 minutes at an easy pace. Then I will do 10 minutes or so doing a moderate intensity warm up - check out the Crossfit Warm up, Amundsen Warm up, even the Burgener warm-up. Now you are probably ready to tackle the WOD. This will take you between 5 and 60 minutes dependending on the workout and your fitness levels.

Usually I will finish finish with a stretch, but if I have time I will on some skill development eg. clean and jerk, snatch, overhead squats, turkish get ups etc. As you get into crossfit more you will find there is plenty to work on as your weaknesses will become clearly exposed.

I hope this answers your question. Believe me once you get into this, some days you will pray there is only an innocent looking WOD. Pray for those days - they rarely come!

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

As Rx'd
115,135,145,145,145,155,155

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

Hmm - grammar certainly wasn't ideal on that last post!

Gnat~

CONGRADULATIONS! Keep at it! The more you Go, the more you 3...2...1....Get some more!
My .02 on your tears. If you cover it up and baby it too much, your hands will never toughen up. You WANT your hands to toughen up, that way you can just grab the bar, raw and hard, and tear it up!
A little tape around the hand, and dig in. Push through the pain. Remember, we are forging MENTAL fitness via CF training...and frankly enduring and increasing threshold and tolerance of pain is part of it.
(after, we soak in Polmolive! LOL!)

CaliAlliPittVegasSantaCruzNYC~

Keep on gettin' it! Woohoo! And send me that workout that I asked you about por favor!

Ripptoe cracks me up!
"We don't call it a leg press, cause that would be gay..."

"What we want is big chesticles..."

Chesticles? LMFAO! I think that when the contravercial debates of breasts and CF come up again, the proper terminology of CHESTICLES should be used!

Great day all!

Allison,

You may be getting headaches at the top of the dip because of the contraction of the trapezius. It may help to get some bodywork by a qualified professional.

Will be doing this one with a broomstick and if I feel comfortable, an empty olympic bar.

I've been having trouble getting most of the olympic lifts down. The videos and slide shows are great, but I really wish I had someone qualified to actually show me in person (99% of Gold's members don't even know there is such thing as an Oly lift I think).

Team Osan checking in from Korea.

We've been doing the workouts but haven't been posting. I'll make sure our times/scores make it into comments from now on. We have several novice CFs and a couple Intermediates, all with lots of potential.

I was the only one who did today's WOD and managed to screw it up by doing Squat Cleans instead of Hang Squat Cleans.
Here it is anyway.
135-155-185-205-205(fail)-205

My Front Squats for Monday's WOD
135-155-175-195-215-225-235-240-245-255(fail)

Until tomorrow...

Neil

95#

M/31/5'7/177
135,135,135,145,145,145,145,145
To me, hand squat cleans are tougher than cleans. Catching the weight is much tougher on the grip. I felt like after set one I was going to rip a callus. Just used alot of chalk.
Finished witha max set of pullups, did 41. PR. Nice

steveo

regular clean and squat clean are the same thing. you would catch the bar in a full squat. power clean means catching in the power position about a 1/4 squat.

allison

i have gotten neck pain, strain and bad head aches from overhead squats. i figured out it had to do with my head postion. i was bending my head down i guess as an attempt to keep the bar behind my head. not good. so i would suggest checking the position of your head as you press out of the dip. is it down or are you looking forward? might make a difference. good luck. head aches suck.

matt hunt

very very funny. the thought of a rippetoe romance novel will have me laughing all day.

M/40/5'11"/190

95
105
115
125
115
115
105

F/37/5'6"/140

45
55
65
70-failed on 3rd
65
65
70

135
140
145
155
160
160
165 (pr for 3 reps)

165/29/m/5.9

35/m/70/170
WOD using the skills learned at the level 1 cert this past weekend.
400m warmup
45, 65, 95, 115, 115, 115 form deteriorating, 95 worked on Adrian style kipping pullups.

Allison,
I agree with #92...something could be getting pinched in there. Treat yourself to a really good deep tissue massage. I'd offer to help but NY is a loooong way to drag my massage table! LOL!
(I am a legal massage therapist, not some weirdo wanting to give you a massage! LMAO!)

26/6'8"/210

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

bw: 185

As rx'd: 95, 115, 135, 155, 175, 195(2), 185(2)

Form falls apart around 175 and is the limiting factor.

115, 125, 135, 145, 150, 155, 160(F), 155, 155

JIm 48/M/170 75,95,105,115,125,130,135
Daryl 36/M/190 75,95,100,110,115,115,100 Stellar effort today by Daryl, 1st time with cleans!

37/m/248
95 x 3
115 x 3
135 x 3
135 x 3
145 x 3
145 x 3
155 x 1

Anyone out there doing Crossfit in Savannah? According to the affiliate list on the website we don't have an affiliate here, which I find hard to believe in a town with an Army base and one of the best OYL weight training groups in the country.

25/m/5'9"/190

As Rx'd

65-85-105-125-135-145-155

should have started heavier...

viva la revolution!

If there are any doubters out there, CrossFit keeps you strong. This past Saturday, I benched 275lb in strict, controlled, non-bouncing fashion and I haven't done a bench press since September 2006. All those push-ups, dips, and parallete planks have paid off. I sincerely think I could have got around 300 if I had started heavier during the warm-up phase, but eh, next time.

Thrilled to have gotten up at 0520 to get 'er done, not all that thrilled w the numbers, which are:

135 x 3
135 x 3
found testicles
155 x 3
155 x 3
165 x 3
175 x 3
175 x 3

More exciting that a bitchin' AM hang squat clean workout in my garage gym (aka Fire of the Gods Fitness) is hitting a PR last night:
15 Ovhd Squat w 135

Thrilled to have gotten up at 0520 to get 'er done, not all that thrilled w the numbers, which are:

135 x 3
135 x 3
found testicles
155 x 3
155 x 3
165 x 3
175 x 3
175 x 3

More exciting that a bitchin' AM hang squat clean workout in my garage gym (aka Fire of the Gods Fitness) is hitting a PR last night:
15 Ovhd Squat w 135

#40 Joey
Look forward to seeing you at CFOKC. Jason's a great trainer and we ae a really fun bunch. If I do say so myself!

34/M/170

45-95-135-155-155-175(F2,3)-135

95
115
115
95
95
95
135x2
95

trouble w/ rack position-pain from improperly racking front squats yesterday

135-140-145-150-150-150-155

On a funny note. While doing my lifts, I overheard the typical "Globo" conversation.

Dude#1 - "I can press like 185"
Dude#2 - "Yeah, I can do like 195"
Dude#1 - "Cool, I did like, 200 once....."

Made me snicker.

40y/o M
75"202#

Apollos #110,
bawhahahahahahahahaha

135#x3
157#x3
157#x1 2xf
145#x3
150#x3
155#x3
160#x3 PR

hi everybody

just started doing cf and I already love it
my first time ever on this exercise.
btw, I'm from denmark and therefore use the metric system, so pardon my nunmbers and my english
50 kg, 50 kg, 55 kg, 60 kg, 60 kg, 50 kg and 55 kg

M/52/184
Knees are still on fire so I decided to take a break and subbed 100 chins, 100 dips, 100 sit-ups & 100 push-ups = 14:20

Trying Hang Squat Clean for first time today after studying clips, slides etc, any tips!! Newboy

hang squat clean
95/105/115/125/135/145/
155 with acrobatic bail/155PR

JB, great to see you again

justin 33/m/212

Trying Hang Squat Clean for first time today after studying clips, slides etc, any tips!! Newboy

42/m/68/185
105/115/125/135/145/155/165(PR)

32/F/125

CFWU x 3

10 11 lb. med ball cleans

20-30-45-45-50-55

I wanted to work on form and really concentrate on jumping under the bar. Can probably start at 45 next time.

RE Diet and healthy eating: Zone is awesome, BUT! You can eat Snickers, or whatever else you want (in certain portions). Paleo outlines that you only eat meat, veggies, fruit, nuts and seeds- basically, exactly what we evolved to eat. From my soapbox, I'll just once more (for today) say that Paleo foods in Zone portions/frequency is the ticket. When I combine these diet plans, I can feel a major difference. When I stray, I feel that too! I find it particularly difficult to eat well while traveling. Does anybody else experience that?

#13 Leslie
funny you should say that. I also just discovered 2 boiled eggs, an apple and nuts.

VAS- awesome! It's such a good lunch/snack. I've been on it for about 6-8 weeks now. I think I'm about ready to swap the eggs for a can of tuna, but it really does give me plenty of fuel. Any other favorite combos??

as Rx'd:
155/175/185/185/185/190/190

47/m/180

3x115
3x115
3x125
3x135
3x145
3x150
3x150

Personal note: On Jan-7 my 1rm front squat was 150# - today marks the end of my 2nd month into Crossfit and I can't begin to describe all of the positive changes thanks to this program - I all but gave up on fitness at age 45 when I had to "adjust" my pant size for the first time in 25 years.

Thanks Coach

M/24/175

155
165
175
180
185-new PR
190-miss
165

Barefoot ATA HSC: 100, 102, 105, 107, 110, 112, 115

Focus on moving bar up and body down instead of my chronic "out and away" mechanics.

#80 Pedro,

get yourself to Crossfit Central Scotland in Motherwell http://www.crossfitcs.com/ (wfs). I'm absolutely certain that Davie can sort you out with some pointers on snatch and clean technique (amongst a ton of other stuff).

37/m/150
115
125
125
135
135
135(failed)
135

bw 170

135x3x7

Straight out the Gate

Camp Fallujah

m/24/6'2/200

CFWU x 3

95-105-115-135-145(f)-145-155

First time doing HSC (Rx'd) focused on form. Hopefully will see big gains next time around.

video:
"chesticles is why we bench press"
Rip kills me!

So, does the video then scream that a bench WOD is coming up or what? Always good to work on the chesticles.

Boo: 135, 145, 145, 145, 145, 145, 155
MattyB: 135, 145, 155, 165, 175, 185, 205 (PR)

SWEET

WOD

m/31/170

95
95
95
105
115
125 (f)
125 (second attempt at three)
105

24/m/5-11/230

155
185
185
205
205
205
185

couldnt go much higher due to a sprained wrist still givin me problems with the catch. heavy leg workout tonight: here comes the pain.

Hi, love the site so far. I'm brand new here and I don't think I completely understand the vernacular. What does the string 3's mean?

"3-3-3-3-3-3-3 reps"

Thanks

Does anyone have a recommendation for wrist flexibility. I struggle with front squats and cleans in terms of my form and the position that I hold the bar. I can't seem to get my elbows up and have trouble holding the bar in the front squat position against my collarbone. I have done back squats for years without difficulty, but the front position is giving me trouble. Appreciate any advice.

M/38/77"/216

135-145-155-165-175-185-195(1)(pr for any type of clean)

start heavier next time

As rx'd, first time doing these:
3x95
3x105
3x115
3x135
3x155
1x175
1x175 (PR)

Great! 5 lbs off bodyweight, I'm sure my form could use improvement

Concentrated on keeping the bar straight up and getting my body under the bar as fast as possible.

95
95
95
95
95
95
95

#69 Matt Hunt - How funny...and the sheer coincidence!

Burgener warm up would be good for this one, right? Then work hard on negative jumping pull ups and 1 arm rows as one the kindest CF affiliate from NJ strongly suggested. Thank you Esh!

41yo/f/158#
hang full depth squat cleans
45#-10x, 65#-8x, 75#-6x, 85#-4x,
95#-3x, 100#-3x, 105-3x, 100#-2x,95#-3x,3x,2x
OHS 45#-10x, 65#-10x, 75#-10x
row 500m 1:45
jumprope both legs-200, alt leg 200 each

Oops...I meant keeping the bar close to my body and lifting it in a straight line...

# 138 Jeremy: Do a set of 3 cleans. Walk away for a couple of minutes. Do another set of 3.

It's 7 sets of 3..

Have fun!

Thank you for the advice everyone. :) You're the best

m/6'/195 CF day 15

First time doing these with the squat...

135/145/145/155/165/165/165

I'm pretty sure I could have hit about 175, but my shoulder that put me down for 5 months last year started acting up. Damn bursitis. Looks like i have to start popping IBU 800 like pez and icing up every night again.

115
125
135
135
135 f
125 f
115

Total 2655

Rippetoe rules. Just ordered his "Starting Strength v.2" and "Strong Enough? Thoughts from Thirty Years of Barbell Training" from Amazon and am eagerly awaiting their arrival. The latter is a collection of essays I hadn't even heard of until I saw it on Amazon, so I'm hoping there's some more chesticle talk in there...we'll see. I already know I'll lofe SS, can't wait to see the new version.
Today's WOD and the shoulder wouldn't like each other, so I'll work on my horrible "distance" running tonight...yay...

Oh my, not great. Very distracted.
45,55,65,75,85 (failed on 3rd attempt), 85 (failed), 65, 75

RussG:
For wrist flexibility you may want to try Hand Stand Push Ups or Hand Stand Holds. Not the Pike or variety with your feet over a bar but the kind that really gets your body perpendicular to the floor. Use a wall if necessary but really try to get your body vertical and your wrists will be at 90 degrees or even acute to some extent. Good luck, this really helped me.

... Mike

M/51/186/5'9"

Hang squat cleans

65/75/85/95/105/115/125

27.m.165.5'8
CFWUx3
95,115,125,135,145,155,165
been out of it for a few days, feel good though

M/22/6'1"/185

Not the greatest day. But you've gotta have one every once in a while that kicks the crap into your face.
As RX'd
(Weights in Kilos)
70, 80, 85, 90, 95, 105, 110

Post:
Bench (loves me some chesticles)
BW 50x 3:39
followed by
GHD Situps 50x: 2:04
I forgot how much those hurt

95
105
112.5
122.5
127.5
127.5
130-- failed on first attempt. Mental block.

worked on technique after with 112.5

Yesterday
As many rounds in 20 min
75# DL x10
75# H Clean x8
75# Push press x6
= 7 rounds
Got stopped twice by people talking so easily could have got 8 rounds. 9 was my previous number using 60#’s each.

Today is/should be a rest day for me. We’ll see ;)

Kate- thanks for the nice comment yesterday. I appreciate it.

Erin

mu -17.5# x5x1, -32.5#x2x1
alternating with:
hang squat clean 3x115#, 6x3x120#, form felt great, try heavier next week

32/m/6'/188

HSC
115
115
135
155
165
185
205

m/29/195
135
145
155(failed 3rd lift)
155
165(failed 3rd lift)
165
175

65/95/105/115/135/145/155/165x/160

WU .5 mi walk on treadmill
OLY bar HCS
WOD
95/115/135/155/165/175/180(fail 1x) 175(2x)

30/m/190

137
147
157
167
177
182
187 (PR)

Essentially everything after my set of 167 was a PR. I have to say one more time--thanks Coach Rip and the crew from the barbell cert this past weekend. Lifting hasn't been this much fun in a looong time!

Oh yeah--the collars are 1# each which explains the odd weights.

Grip started to go, had to pause and re-grip with the last three. I was also far less enthusiastic about catching it in a deep squat as the weight got higher.

115 - 135 - 145 - 155 - 165 - 175 - 185(PR)

95
105
115
135
145
155
165-1
135

M/5"10/180/29

36/m/230#
Hang Squat Cleans:
135/145/155/165/175/185/195,pr.

33 m 195#

CFWU x 3

115-115-135-135-135-135-135

Cool-down: 2000m on rower

Question: I've been doing CrossFit for three months now and I know I'm getting stronger, faster, and I even look leaner but I haven't lost a single pound. What's up?

barx10, 95x5, 115x5, 135x5,
145x3, 155x3, 165x3, 175x3, 185f, 185x3,185x1 f, 175x3,

F/38/137/5'7"

18 min on arc trainer
CFWU x 2
45-65-65-65-65-65-65-65

Not very comfortable w/ these yet so kept the weight managable & tried to do them properly.

I was also not feeling super confident today b/c at the gym on Monday (front squat day) a random trainer came up to me toward the end of my WOD & told me not to lift so much weight (I don't even lift that much!), & that I'm not in a competition or anything. It is a pretty small free weight area, he was pretty loud & I felt like everyone heard him. So I finished up my WOD, but despite a front squat pr I left feeling a little funny/bummed about the guy's comments, even though I knew I shouldn't. So today, as I'm walking up to the same rack to start my WOD (and thinking about Monday's trainer encounter), a different trainer walks up to me and says, "about the other day, your front squat form was really good, you were FINE." It made me feel so much better to start the day that way. And I thought that it really showed the difference between unhelpful critical comments & positive ones (and I would have been happy to listen if either one had constructively suggested a tip or a correction to my form). Anyway, I thought this was interesting in light of the very recent posts about form & criticism. By the way, the unhelpful guy had a great body, but that has nothing to do with it. :)

JJ: 95, 135, 155, 175, 185, 195 (Failed on rep 2 - hurt my back) DNF.

I got the 195 fine on the first rep, then when lowering it back down, I bent at the hips to kind of catch it with my thighs (trying to save my grip I guess). I ended up doing almost a full squat with the bar on my waist. I ended up falling over backward and having to roll it over my head. My back was mad at me so I decided to call it then. I will be working out later tonight anyway so hopefully my back isn't totally wrecked (again).

Dam. After doing the heavy front squats up to 220 I know I was good for at least 205 today.

Comment #149 - Posted by: cloud

Thanks for the tip on the new Coach Rip Book. I'll be picking that one up for sure!

AllisonNYC:

A lot of good tips so far. One I didn't see mentioned was teeth clenching. One of my guys was getting headaches when doing ring dips and it ended up being the fact that he was clenching his teeth fiercely.

-jj

GLUTE HAMSTRING DEVELOPMENT SIT UPS

Wow, Yesterday I tried GHD Sit ups for the first time on a whim. I could not understand why after three sets of 15 I felt like I was going to meet pukie. I can whip out sit ups like no one's business. I then watched coaches video on the GHD sit up and I now understand.

If anyone has not seen the GHD sit up video where coach is lecturing and Nicole is demonstrating, please view it. It is a fine example of the quality of instruction that is imparted on crossfit.com.

http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

I have much more respect for this exercise now and I will incorporate them into my warm ups. Give it a try, especially if you think you are a sit up master, it is humbling.

Have Fun, Train Hard,

Billy

m/185/23
I've decided that I love this workout, plain and simple.

95x3
115x3
135x3
155x3
155x2 (missed 2nd)
165x3
175x3
185x3

Felt super focused on the last two sets. Those were awesome.

Mike F:

75x3
95x3
115x3
125x3
135x3
145x3
155x2

Gloria # 168

Interesting post. I've never felt like it was my place to critique someonelse's workout. However, today I watched a young lady doing deadlifts, with very light weight. She was standing perpendicular to the mirro and turning her neck to watch her form as she did the lift. I felt very comppelled to say something but I didn't. Should have I?

#166 Dragoon. Do you want to lose weight? What is your diet like? If you are getting stronger you are replacing fat with muscle. Muscle is much denser than fat. That may explain why you're not losing weight. When I started crossfit, I didn't get much leaner either. However, when I started following the zone diet, I dropped from 178 to about 160 in a matter of weeks. I was consuming around 21 blocks a day, which was a lot more food than I was used to eating. My bodyfat plummetted to around 5%. I do a lot of BJJ as well as Crossfit so I get a lot of cardio in, but I also cheat like hell on my diet.

95
115
135
155 2 reps then fail
135
145
155 - got it that time!

#170

I also tried that for the first time on Monday. Only did about 15 reps just playing around. I was really feeling it on Tuesday. It's for real. Wish I'd seen that video first. Next time I'll make sure my legs are good and straight at the top end of the movement.

Jim #172,
i was wondering if you could tell me what the zone diet is?? i'm trying to drop some weight...or body fat more specifically and read your comment to #166 Dragoon about the zone diet??

95, 105, 115, 120, 125, 115, 115

No drop policy and a sore shoulder really held me back.

Jim #172 comment:
I was wondering if you could tell me what the "zone diet" is? i have been trying to cut down in weight and more specifically body fat and saw your comment to dragoon about the zone diet. can you throw me some tips?

M/25/215/6'4"

135-145-155-165-185-205-215 as rx'd (ass to ankles)

Jim #172

Thanks. That makes perfect sense. And I've been thinking about checking out the Zone diet but I'm not sure if I would be able to follow any diet since I'll be in Afghanistan for the next 7 months. Mess-hall eating doesn't give you much latitude in structuring your own diet. Maybe when I get back.

Thanks for the reply.

#175 Sink.

There is a huge discussion of the Zone Diet on the message boards. Basically it is a style of eating designed by Dr. Barry Sears. Your food intake is based on your lean muscle mass and your activity level. Intake is broken down into blocks. A typical Block is 9 grams of Carbs, 7 grams of Protein and 1 1/2 grams of Fat.

m/30/6'1"/199
long warmup
cleans with full squat @65 lbs
had my son video and reviewed between sets
its AMAZING what you can learn from watching yourself
very cool

This was my first workout with the cross fit routine. I really enjoyed it, however, this move was new to me so I went with lower weight to figure it out.

First time doing hang squat cleans. First WOD in a while

135, 135, 145, 145,145,155, 155

31/m/6'4"/222

First time doing hang squat cleans. First WOD in too long. 31/m/6'4"/222

135,135,145,145,145,155,155

WU- 5 minutes of jump roping
WOD- 30lb,30,40,40,40,45,45,45, 50 failure(did 1), 45,40

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

#123 Leslie AP

Can you reccommend a good site/book for the Paleo diet?

Yes, I find it extremely hard to eat well while travelling. I'm actually going away next week to a meeting and this will be my first time away since starting CF (started in October... it's been way too long since I've been on a plane!) and Zone-ing. :)

Note: I'm going to Vancouver and am actually going to try very hard to drop in to their facility while I'm there - I'm so freaking excited! We don't have a CF gym in Nova Scotia yet!

Anyway, I'm going to pack a bunch of protein bars (healthiest/best ratios of macronutrients I can find, which is tough), and some fruit and nuts, but I'm worried about eating on schedule and eating enough / the right things (especially protein). Also, it's a long trip across Canada, so eating right while flying will be an issue, too. Lots of water...

Any tips would be appreciated! Thanks, guys!

Very much looking forward to today's WOD. Would just like to say how much I love CF and this entire community. I cannot stop recommending CF to people since I've "seen the light". For years I've wanted to be strong and lean, and I'm finally seeing the results I've been trying to obtain for so long. I look around the gym everyday and, with the exception of the very small group of us doing CF, feel very bad for all of those people wasting their time when they have so much potential to do so much more. Thanks, Coach, for providing us with such an inspirational, efficient, effective and functional program. I think the whole world should be doing CF!

95-135-135-155-155-155(fail)-165(dnf)
forearms gave out before legs
did curls afterward 3x10 50lbs

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

Interesting combination of movements. Finding the right timing on snapping the weight up combined with dropping the hips down was a challenge. Popped myself in the throat with the bar a couple of times in my quest.

Kelly Moore:

When you say "Barefoot ATA HSC..." what does ATA stand for?

Do you find that doing lifts barefoot helps? Because I usually wear tennis shoes and am wondering if the cushion is making me work harder?

Thanks for any insights.

how much time between sets

#188 - Steve Cole

I know your question was directed to Kelly, but I thought I'd tell you in case she doesn't have a chance to respond. A2A = A$$ to Ankles.

As for the barefoot question. I'll leave that one up to someone who is qualified to answer (i.e. just about anyone other than me)

how much time between sets

Jim #172

I seem to remember some posts a while back about whether it is ever okay to make suggestions in the gym about other people's form. The responses were anywhere from yes, no, never, sometimes, maybe, only if the person appears to be in eminent danger, etc. And of course how you go about it is key. So I'm not sure about the person you saw doing the deadlifts. As someone very new to some of the lifts, I would be okay with, and even welcome, a suggestion on form from someone who knows what they are doing - like today with the HSCs. But that's just me.

Erin-
Your welcome! Enjoy your day.

#188 Steve Cole-
I'm not a trainer, but from my own personal expierience when I lift barefoot as oppossed to the few times in I've done it in sneakers I am more stable, can lift more weight, and my form is much better, no matter which lift I am doing.
My husband has been lifting for years and years and he always does it barefoot or if in a commercial gym, he wears his Tevas for the same reasons.
I think Gaucoin (another poster) sometimes does lifts in his birkenstocks and I have tried that too with good results. The best thing is just to try for yourself and see what you like.

A word of caution though, if you drop a weight while loading the bar, JUMP, it hurts rather bad to have a plate land on your big toe. :-)

Kate

Loving today's WOD....even though you don't have many sets it will definately tax your body if you do more than average weight.

23M/5'9/140

As rx'd. 65,75,95,100,100,100,100

THEN

Run 400 meters, 10lbs weighted chinups x10 reps for 3 rounds

Followed by 100 pushups because my pushups are weak.

25/m/5'8"/157

still kind of taking these easy, i dont want to hurt myself, i should probably soon start going up a bit, i am feeling pretty good about them.

4x85
4x85
4x95 finished the rest here.

Not so Cobra today

28/m/6'5"/202 135/155/165/175/185/195/205 slipping on my cleans, need to get back after it.

23/m/185

Still going a little light trying to let my back heal. But cleans felt and looked better. Really need to focus on not jumping my feet back and keeping my elbows up. Working on making sure to get the shrug.

95
115
135
135
145 (prolly shallow)
145 (shallow)
135

2/3 cycle continues no 1/2 cycle too much to do

pre: 5 rounds of 5pull ups, 5 1pood kb swings each arm, 2 tgu 1pood each side, 5 45# hsc a2a
post: 10 knees to bar, 20 back extensions, 10k on bike

did these at 2/3 so 7 sets of 2 at 150# could not get under 155, I should be able to

need to know that I can dump the weight if needed, cannot do that at globo

any good zone books and/or websites someone could refer me to?

34/m/163

95x3
135x3
157x3
185x3
207x3
207x3
217x4

31/m/200

135
155
175
185
205
205
205
each round x 3 reps

Gnat: Congrats! I'll be chasing you, then, because I just got my first deadhang pullup several days ago, and I'm just waiting to kip. Any advice from your journey?

Also, my husband, God love him, has been doing the WODs with me. (For Valentine's Day, I asked that he crossfit with me for 1 month, in the hopes that he'll get hooked.) But, I've been uncertain as to how to determine just how much to scale the WODs for him. Any advice?

95
105
110
115
120
125
130 x 1
135

Previous full clean PR WAS 128
Now it's 135!

I can clean the big boys weight. :) I think I can do more.

Hang cleans are killer on the thumbs.

45/M/6'/185

3-95
3-115
3-135
3-145 THIS WOULD HAVE BEEN FUN TO WATCH.
3-135
3-115
5-115

ALLISON: HAVE YOUR BLOOD PRESSURE CHECKED RESTING AND WORKING.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

125 x 3
145 x 3
185 x 3
205 x 3
215 x 3 pr
225 x 1
235 fail

Scott #189 and 191
1-5 minutes should do you right. Basically full recovery before each effort.

Wow! I started crossfit on Monday and I love it been working out the same routine for almost ten yrs now. Crossfit is a big and much needed change.

145 x3 x7

not bad for a first timer I think. Also threw in the tabata treadmill for fun afterwords. What a buttkicker.

95,105,115,135,135,145,155
Last round did first one with not the best form. Set it down, stepped back for a second, then picked it back up and did two in a row with much better form.

BW <= 170
135
145
155 (x5)

Felt pretty good.

About correcting people's form in the gym: I am curious because I always see people doing squats with very limited ROM. Another one is pullups. People seem to just hover somewhere between (but never getting) chin above the bar and way above full extension at the bottom.

32/F/5'10"/155#

Hang Squat Cleans:
95
105
115
120 2f
120 (PR? I've never worked on this before, so I'll take it)
120 2f
115

Then strength program, day 11 -
Bench Press:
120x5
125x5 (needed assistance on last rep)
120x5

Deadlift:
230x5x1

As rx'd

135 - 5
135 - 5
155 - 3
155 - 3
165 - 3
165 - 3
175 - 3
175 - 3
185 - 3(f)

M/28/5'11"/215 Oswego,IL

Props to AllisonNYC_23, you're my hero. My PG is to go sub 200 lbs and get my lifts solid(with good form) over my BW.

BW 172

135/157/179/190/201/206 all for 3 reps. Had to reset grip between some reps.

Post: 1 mile carrying bodyweight sandbag, no drops allowed.... Very uncomfortable.

#175 Zink - check out CrossFit Journal #21. It has a good basic explanation of the Zone and block charts. Click on CrossFit Journal at the upper left of the main page then find CFJ #21.

For those asking: ATA is A$$ to Ankles....

Hang Squat Cleans, ATA:
65
75
75
75
80
80
80

Felt good, never done these before, got more than I thought I would.

POST: DL practice with 135 and 185lbs.

Warm up:
some pull ups, jumping jacks, and shadow boxing. Then Burgener warm up.

45x5
115x3
135x3
155x3
165x3
145x3(started to lose grip after 2nd rep, had to put bar down to re-grip for last rep.
145x3
145x3

M/24/6'3"/185

First time for these, still new to the Olympic style lifting. Paying more attention to form than anything else, the most anterior portion of my shoulders are really fatigued from these, is that normal?

65lb x3
95lb x3
95lb x3
115lb x3
135lb fail, 115 x2
115lb x3
115lb x3

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

comment#200 Mastering the Zone
Get it through amazon for 3.99 shipped!

#188 Steve -

I most often workout barefoot and write in the comments for two main reasons:

1) I would have an accurate record for myself.
2) I have 5 cats underfoot while I workout who lack self preservation genes. My hope is that between the carpet and shoeless feet that I won't crush any feline body parts.

45-65-95-115-115-125-135

47 5'10 195

cfwu

I concentrated on form, since it sucks, in my opinion. so stated with the bar and went up in 20lb increments for 5 sets and did the remaining 4 set at 115. Getting the bar to rest on my shoulders for the squat and stand is difficult. Wrist inflexibility and collar bone pain from the bar rest in it limits my confidence since I am hold the weight away from the body.

Help?

29/M/175

115
125
135
155
165
170
170

I think I could have gone for 175 but my legs are tired from making up the front squats, yesterday. Managed 275#.

As rx'd
3x135
3x145
3x155
3x165
3x175
3x185
3x135 (focused on form)

M/28/185lbs

43/m/5'10"/194

1st time doing this exercise:

45
65
85
95
115
135 (failed on 3rd)
115
125

How was my form? Heck if I know...

800M Run 8.5-9mph on treadmill
CFWU 10x3 was winded! :(

WOD (concentrating on form)
95x3
115x3
125x3
135x3
145x3
150x3
155x3

Lingering head cold has moved to chest and lungs I can feel pain in my lungs right under my chesticles. :P

Rowed 5 minutes/1000 meters

As Rx'd
135
145
155
165
175
185
195-F

2min rowing + CFWUx2

WOD:

3x45
3x50
3x55
3x60
3x65
3x70
2x70

m33/177/6'2"
50kg
50kg
55kg
55kg
60kg
65kg
65kg

Rope jumping between sets. About 50 singles with 3-7 DUs in between per set.

33YOM 194#

115
135
145
155
165
175
185F (x2)

40/M/5'10"/195

CFWU 1/3, Burgener WU x's 1, bar hang cleans x's 8 then
Hang squat cleans as Rx'd:
95-115-125-130-135-140-145

First time I've been able to do cleans in a good (not great) squat. I decided to really work on getting as deep as I could with as good form as I could manage. It got a little ugly at times and I had to dump it a couple of times, but overall it was a good effort. Good to be taking another step on that thousand mile journey.

WOD #27
10min wu - 2160m row
3x69#
3x91
3x91
3x91
3x91
3x101
3x111
failed at 121 - too timid on the clean part since I can front squat 150#. Next time.

42yom / 149

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

Had to reset grip between reps at 165. Could have gone higher but grip was limiting factor. Bars at Globo are thick squat bars so it is really difficult to maintain hook grip.

Post - Additional HSC using 135# and just Oly bar and then GHD Situps

If you do not have Coach Rip's book yet, buy it rigt now on Starting Strength . com!!!

As rx'd wod 47
3x85
105x3
135x3
135x3(2F)
95x3
115x3
135x3(1F)

Been off for a few days, but this is actually my first heavy clean attempt.

M/25/195/6'3"

WU=5 min. stretch, body squats, run 1/2 mile

WOD hang squat clean
115x3
135x3
145x3
155x3
165x3
175x2 (failed 3rd attempt)
165x3

Aw thanks Scrappy. You'll totally get it. Just keep going up little by little and focus on form big time. It's important. I know I could have got more today if I focused on it more. My last ones were U G L Y. :)

ROBERT SOUTHERLAND: I just had it checked last week when I went to the doctor for bronchitis. It's good!

Bwt: 135

135
157
179
184
190

Post: bodyweight sandbag carry for 1 mile
18:30

girl did 37 reps.
45, 50, 50, 55, 55, 55(1) 50(2), 50.
She seemed to think she could only count it if she completed the lift successfully, so there were a bunch of failures mixed in there.

gorilla did insulin shock and noticed significant strength loss from it. 135, 135, 155, 155, 185, 175, 155. Unpleasant experience.

Please, someone, correct me if I'm wrong in the following --

This lift seemed to hinge on ankle flexibility and squat posture. It's difficult to throw your body under the bar unless you can 1) catch the bar deep in the rack position, at your throat, and 2) NOT lean forward in your squat position, which means you need to have your butt back and very flexible squat.
I had trouble throwing myself under the bar, and when I thought about why (while doing it), it was because it required me to lean forward, and I then was in position to drop the catch and the entire squat, forward.
In this respect, it seemed more difficult than the snatch. I found it MUCH easier to power clean these weights, than to catch in a squat.

Blasted ignorance... I didn't realize a weight lifting workout like this could be so much work. I had an undiscovered prejudice that only intense metcon WODs were *real* work. Today put the hurt on me. Tiny step onto the learning curve.

65x3
75x3
85x3
90x3
95x3
100x3
85x3

Leslie - no, the snack is the only good combo I came up with. Other 4 meals are meals, so they take longer - salad or mixed veggies, or cabbage and carrot stuff. I got a smoothy (not paleo, though)

Blend together:
1 cup milk
1 banana(up to 7.5 inches)
2 tablespoons crunchy peanutbutter
16g protein powder

This gives you 4 blocks with 2x fat. I like the crunchies. Again, not paleo, and not as awesom as eggs. Do you have another good meal you can take along to work?

26/m/165 as rx'd
3x135
3x135
3x140
3x140
3x145
3x145
3x150

42/f/5'3/120

CFWU x2 (Jumping Negatve Pull Ups)
Burgener Warm Up x8

Hang Power Squat
45 x3
65 x3
75 x3
80 X3
85 x2 .... 85 X1
90 x3
90 x3

Tabata Whine
On my 5th set while in the middle of my 2nd rep, this dude comes right close and signals to take my head phone off. (WTF!) He stated, "Why don't you use a belt?" I replied, "It makes your core muscles lazy." He corrected me, "Makes your abs lazy!". (WTF) So, I said, "If one's core is weak, abs lazy and thinks the belt is protecting, then one has no business in doing this kind of exercise in the first place." So, I took my shirt off and finished the sets with my humble sports bra.

31/M/6'0/190

Practice: OHS, Muscle-Up, Ring Dips, Ring L-Sit, Ring L Pullups

Train: 7x135#

Rack position is still killing me and I got too focused on working with heavier weights than perfect form. Gonna take these next two days at half speed to try and recover some and then get back into it.

44/m/152

After 2x CFWU

65/75/85/95/95/115/115

Was very strict with my form, felt good, nice deep squat catch. I think I can do more, was rushing through today.

#243 shiba inu

AWESOME! Bet that shut him up! There was a guy eyeballing me today as I was doing these and guess what he was wearing? A belt! Guess what he was doing? Seated bench press! yeeeeeeah. I WANTED him to say something soooo bad!

Correction that was

Hang Squat Clean

Shannon - I've been there before. But I just wear my CF shirts and let it do all the talking. Sometimes, the talking goes a long ways after the shirt becomes soaking wet.

CrossFit...all the way...no turning back!

35/M/148#

135
140
145
150
155
160
165 x1

26 yom 6'2" 155#

Pre: CFWUx3 12x(pullups, pushups, dips, squats, back ext.)
hang clean 3x (45#, 65#)
WOD: ATA full hang cleans: 85-95-105-115-125-135x2-135
Post: 20# db snatch 10L/10R
500m row 1:56 @ 80%

Could have gone heavier with bumpers. The thought of tripping and landing on the ground in a globo with metal plates isn't pleasant.

I took a stab at Painstorm XXXll, aptly named Total Death. I only lasted through the round of 8 when time, motivation and energy deserted me. Dl's followed by squats are just agony. I hate quitting, but I was in over my head. This WOD goes in the "you betcha, I'm gonna..." category. Trap bar dl's:260, Squats:175, push presses:125. I feel like such a wuss. BW:174 Y/A:59