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

SPRAINED WRIST!!
Subbed 5k on the crappy treadmill
100 Mountain Man Push Ups (Push Up combined with 35 lb DB Row)
100 Full Situps

Rory
27/M/190/1 x gimp wrist
Camp Hero

It took me awhile to get a decent form down. When I did I went up in wieght a little by little. Finally ending up on 115 lbs. I feel like I got a great pump in my legs but I also feel I might be selling myself short. On the last WOD I actually had to drop the wieght on the ground because my form was crappy and I had lost my balance. I think it might have frazzled me for today's workout.
115x3
115x3
115x3
115x3
115x3
115x3
115x3
I have also been doing the Official Warm up with a 20lbs. wieghted vest. I am continually trying to push myself to the next limit. I can only hope that my form gets better, my times get smaller and my endurance gets longer. I am very excited to see what Crossfit can do for me.
To all the Crossfitters out there, I appreciate all the comments and questions, but most of all the motivation everyone gives me. Just by seeing different numbers it gives me drive to push harder. Thanks!

33/192/M

CFWU X 2
95,135,145,155,175,180,185

46/M/190/5'10"
Airdyne @ 6mins/ 2.23 miles
CFWU x 3 rounds of 10 reps each

Squat cleans from hang-
135/3
155/3
175/3
195/3
215/3
225/1
230/1
235/1
* last set, performed rep, add wt, regrip and go.

Left knee felt OK.

3-80
3-85
3-85
3-90
3-90
3-95
3-95

Today was my first time doing heavy hang squat cleans and I was pretty happy with my results. I only had to throw the weight twice when falling down on my rear...haha.

135 x 5 sets
145 x 2 sets(failed last rep on both sets, hit butt on first failure and had to hang head in shame for onlookers)

I have a question regarding thrusters. The weight and the movements don't seem to affect any part of my body but my wrists. I fail on my sets not for any other reason, the wrists just get to sore to proceed so I have to split my sets when I do WOD's like Fran. Are there any ways I can help relieve the pressure or do I need to do something with my wrists?

Thanks!

140
150
175
184
200
224failed
224failed
The 224 kept slipping out of my hands when ever I would try to bring it up.

how long between sets?

Anybody else noticing the dramatic lighting and stage positioning in this photo? It's striking. The room is strangely barren. The lighting floodlit and darkening to the edges. Everyone in a different pose. A clear focal point highlit by a pointing finger. Action, focus, characters, but the light and texture of a still life. Cool.

(But, er, for comic contrast-relief, the caption seems to be something ending in '...chesticles!')

31/M/175#
Subbed dumbbells (no access to oly bar/weights), otherwise as Rx (weight is per dumbbell):

35-40-40-45-45-45-45 (failed on final)

Never done these before. Kicked my a$$. Many thanks to everyone here and on the boards for their suggestions, encouragement and instruction.

The other day my wife looked at me in the mirror while we were brushing our teeth and said, "Holy sh*t, abs!" Life is good.

Oh forgot to mention today is my 1 year CrossFit anniversary. Just wanted to say thanks to coach, everyone at headquarters, and this entire community for making this program what it is. The changes in me both physically and mentally over the past year have been astronomical. Thank you for saving me from what I used to think was a fitness routine.

… Mike

John Wopat – I did that painstorm a few weeks ago when it first came out and it is certainly appropriately named “Total Death”. Ouch..

In response to michael, you really need to try and keep your wrists more or less in line with your forearms. I see alot of people bending their wrists, which causes unnecessary stess on them. I would suggest taping, and use less weight until you can keep your wrists aligned.

95# / 115 / 135 / 150 / 165x2 failed on 3rd / 115 / 115
Feet are doing all kinds of wild things in the landing position... pointing out, spread too far apart, etc.

39/m/198/73"
CFWU as Rx'd
HSC's
3 x 45
3 x 65
3 x 85
3 x 105
3 x 115
3 x 120
2 x 125 (f) [Big entertainment for those guys at Globo gym lined up in front of the mirror all doing variations of a bicep curl]

39/m/190lb/5'7"
800M Run 8.5-9mph on treadmill
CFWU 10x3

WOD (concentrating on form; false grip)
95x4
115x4
125x4
135x4
145x4
150x4
155x3 lost form on second snatch, had to change false grip.

Rowed 5 minutes/1148 meters
Asthma boy out.

32/m/210/6'5"

135x3
155x3
175x3
185x2

quit...

I should not have gone to the gym today. I am sick, failed the neck down test (dry cough, chest congestion), but thought I would give it a shot anyway. By the 4th set I just lost it. I knew if I continued one I would likely hurt myself, so I finally made a decent decision and cleaned the bar and weights I was using and left. Probably will have to skip the next two also and that makes me feel even worse.

26/m/6'3/170#

Worked on technique. Still don't have it down yet.

PVC/45/65/85/95/95/105

5 rounds for time:

400m sprint
21 sumo HP w/ 30lb DBs
21 thrusters w/ 30lb DBs

23:49

It was cold today. We wore PT gear.

First week of crossfit, and I'm loving it. I am a little concerned about making my conventional gym work with some of the workout that may be coming.

Yesterday did max of 135

197,202,207,212,217,221,226(2),226,231(1)

bwt-161
34 yom
5'10"

177(3),187(3),197(3),207(3),217(3),225(3), 230(1,1,f,1),235(3),240(1)

M/26/5'7"/135

Some warm-up sets, then:

3x105
3x115
3x115
3x115
3x120
3x125
3x125

Never done a full hang squat clean before, it's much harder than a standard squat clean. Need more work on form, especially keeping the elbows high until I dive under the bar.

,89,99,104,109 x 3
111.5 x 2
switched to the hook grip half way through

im new to this, how long between sets

As RX'ed: 30/m/195/71in
75
95
135
135
155
205
205

40/M/192

CFWU x1

Hang Squat Clean

3 x85lb
3 x95lb
3 x115lb
3 x120lb
3 x125lb failed 3rd rep
3 x115lb
3 x120lb

Need to work on speed of bar and transition into the catch.

First time with this WOD. I found it very difficult to get momentum to bring the bar up while it's in the hang position. Eventually I figured I should squat while lifting it and catch it at the bottom n then 'clean' it.

115-115-125-125-125-125-125

After that I played some basketball and I want to let everyone know that crossfit is the way to ultimate fitness. I saw to runners from the track team about to race and I asked if I can join the first time I beat both of them but one fell on the way back so he wanted a rematch. Then I beat them both again on the second time. Now I'm thinking of joining a track team lol. I'm 6'1 (mostly long legs) 165lbs. Then we played basketball and I haven't played since the school yard days and I didn't have the techniques but I was definetly running around and since I had more energy I could concentrate on the game more and I found many teammates open and passed n worked good as a team and we eventually won 3 games in a row n then we called it a day. I see the philosophy of playing sports while doing crossfit because it show you how you are getting more 'fit' in a competitive way thats analagous to beating your own time on the WOD, BUT JUST WAY MORE FUN SHOWING OFF YOUR FITNESS IN ANOTHER SPORT THAT YOU NEVER PLAY! Newayz thankz crossfit. I was also wondering if anyone can email me their opinion on masturbation. Specifically I was wondering if you don't bust a nut if it'll give you more aggressive power (testosterone)for crossfit and also if it helps to build size (mass).

19 / F / 5'7" / 142

Hang Squat Cleans
Weights in pounds
3 reps each at:
55
65
75
85
90
85
85

Interesting variables for lifting in this room vs the Oly lifting room:
no bumper plates, no lifting shoes, no platforms, guys' bar
I felt like my grip was going to crap toward the 2nd half ... Does anyone know if using a women's bar would have avoided this shortfall?

Followed cleans with
25 reps, 30 pound KB swings
50 sit-ups
30 back-exts

40/M/6'2"/222

95
145
165
175
185
195
205(F)(1)

As rx'd w/ 1lb collars:

137
142
152
172
182
187
192

took it easy in the early sets focusing on form. Should probably start in the 175lb range next time.

mhlane: congrats and Happy Anniversary.

M/24/180

135x3, x2
155x3, x5

Can someone tell me where the Painstorm workouts are posted?

M/20/147lbs

95x3
115x3
125x3
135x2(failed on third rep)
125x3
125x3
125x3

M/26/185

1000m Row in 3:28

CFWU x 3

As rx'd

55
65
75
85
95
105
120

Started really light so that I can make sure I get my rack down.

This was hard... my form sucks! But I'm working on it.

(All x3 unless noted)
115, 115, 135, 145, 155, 155x2+F, 155

Rough day, had to cut it short by a round to get the wife to the doctor.

WU
4 rounds of:
135lb slow-rep bench press, 5 reps
5 dips
5 pullups

10 hang squat cleans (bar)

WOD
95
115
125
135
145
155 (failed first rep, hit second rep, third rep looked like a power clean)

Still learning this lift, I need to get more comfortable receiving the bar in a full squat. Practice makes perfect, right?

EricB in IL

They are posted on the Affiliate page which works just like the main page. Page down to Archive and select the Month/Year you are looking for. The particular one talked about above was posted on 1/1/08 so pick January 2008 and scroll to the bottom. There was also one posted this month but didn't have a go at that one yet.

... Mike

51/M/155

85, 105, 115, 125, 115, 105, 95

At 24Hr Fitness, Oxnard, CA. Thanks for the excellent quote Matt Hunt! OMG, beaten by AllisonNYC--obviously not just a pretty face! John Wopat you're no wuss, you're a seriously tough old coot. Welcome aboard Peterson!

Lost track of sets, mostly worked technique and form.

A few sets at 95, a few at 115, and a few more at 135

m/213/29

GEWUx1
CFWUx1
Misc WUx1
Bugener WUx1

Warmup
3x45
3x95

3x115
3x135
3x155
3x185
2x185 (3xF)
3x185

First time doing HSC and first WOD. First WOD with many to come.

5'10" 160lbs M

95 x 3 to get the jist of the movement
115 x 3
125 x 3
135 x 3
135 x 3
135 x 2 failed at bottom of squat
135 x 3

finished day w/

3 sets of 10 pullups followed by L-hold 10 sec

felt like one of the better w/o's i've ever had

46 / 172

Deceptively hard for me.

95-115-135F-115-120-125-130-135

I did not expect that fail. It was bad. The weight never had a chance. Maybe could have gotten more, but after the fail on the third set, I wanted to take this slow and steady.

agility ladder for warmup

135/145/155/165/170/175/180

32 yom 248 bwt

Matt Hunt that was a funny, funny comment. thanks for the visual and the laugh.

135,155,185,185(missed 1),185,185(missed 1),155

Having a real hard time with the regrip at the top. Had to put the bar down several times to regrip.

CFWUx2

65x8
95x4
135x3
145x3
155x3
165x3 (pr)
175x3
175x3
185x2+1Missed, couldn't stand up but got under it.
1min rest then
185x1

Rajib #275

Are you serious about the choking the monkey question? That might be the funniest thing I have read on this board.

500m row (w/u)
CFWU, Coach B w/u

HSC
45x10
65x10
95x3
135x3
155x3
175x3
185x 2+ f
185x3
190x3
190x3
50 jumping squats w/ oly bar 1:26
50 push press w/ oly bar 1:05

wrists REALLY hurt

Age=28
BW=190

Hang Squat Cleans:
95,145,165,165,175(2),175,175(broken last set)

prison burpees:
10,9,8...2,1

http://stevesclub.typepad.com/

135/140/145/150/155/160/165(had to do singles)/135
should have had 165

#275
I knew there was a reason I read every post, even the small print. Finally it paid off...I will be eagerly checking the responses to this one. Why couldn't you have waited for a rest day?

awesome atmosphere at OPT today. A whole crew too large to mention. Anyway worked up to 155# but it was getting ugly and my brain was not trusting my hips and relying on too much arm pull which in turn made the catch in the bottom harder.
Post: 10 sets of 1 hang power clean and 3 reps front squat with 45 seconds rest btw sets at 50% of 1RM front squat load.
As it says in "mind gym" you got to trust your stuff.

42yom 185lbs
HSC 3-3-3-3-3-3-3

First time doing this WOD. Didn’t know where to start.
WU sets: 65lbs x 10, 75lbs x 10, 85lbs x 10.

HSC:
95lbs.
115.
135.
145.
150 (x 2 then F).
135.
140.

Then did:
Kipping PU (4 sets: 15-13-13-13).
Ring Push ups: 5 x 10 reps.
Dips: 4 x 10 reps.
Inverted Rows: 4 x 20 reps.

3 X CFWU - 15
175(3), 175(3), 180(3), 180(2,1), 175(3), 155(3), 185(1,1,1)

29yo/M/6'4"/203#
Took a cautious approach today, I think the groin is just about 100%. Today was the first REAL test.

Hang Squat Cleans
115x3
115x3
125x3
135x3
155(1)F

Hang Power Cleans
185x3
205x3
215(1)F

I love cleans, I'm glad I was able to participate today!!

21yo/m/185#

135
155
165
175
185pr
195x1 pr
My old full squat clean pr was 175 so im happy. Got distracted by hanstands before that last set.

Yesterday did weighted dips
15 @ 20 lbs.
10 @ 30 lbs.
8 @ 40 lbs.
6 @ 50 lbs.
Today was my first time doing Hang Squat Cleans and i did 8 sets of 3 at the following weight:
113
125
135 x 3
145
155
145
It felt good. Then I decided to test do some of my old weightlifting stuff to see how I've progressed since starting crossfit strength wise. It was my first time i felt i had the extra time to do this. I did 3 sets of 12 ring dips and a couple sets of fly's on a much higher setting than i ever could do before. Then I proved that my pull-ups were all the bicep work I needed when I easily repped out 2 sets of 10 bb curls @ 85 lbs. and 2 sets of 5 @ 95 lbs. This is way higher than i ever could have done before. Thanks Crossfit.

m/29/210

hang cleans
135
185
185
205(1)
205(1)
135
155
165

f/28/5'4"/130#

10 min run
cfwu(10)x3

105/105/105/105/105/105/105

worked on form, so didn't go heavier

#275
OMG, LMFAO
Careful!

Worked up to 216x3 which is much more than my goal of 185.

Incredible atmosphere at OPT today, one of the best I've had this year. My wife, who has been sick for over a week, came back for her first WOD in ages so I chilled with my 6-month-old while she lifted.

I was at OPT for 7 hours today but the time flew because I was having such a good time. Words cannot express how grateful I am for having this place at my disposal whenever I want it, it's my mecca. Thank you Leighanne and James for creating such an amazing place to work and play.

Pre-Day 4 of Burgener's oly intro.
Post-1RM Shoulder Press up to 158, failed at 160.5 twice. I'll get you yet, 160.5...

Jodi (F/29/105)
Mobility Drills
CFWUx3

Hang Squat Cleans
33x3
63x3
83x3
93x3
103x3
108x3

I still catch them high and then squat but I'm working on it! I hit my goal for today so I'm happy.

Oh and jknl I'm done with the Birks for my deadlifts, I've switched to the olympic lifting shoes!

Chest workout today
patella tendon in pain
see second post for hck squat clean
on Thursday maybe
Bench
135x10
165x10
175x7
185x5
165x7
Curl Machine
35x12
50x10
60x9
60x5
Fly Machine
60x10
60x10
60x10
70x9

30 yom 6'4 95kg

50kg
60kg
65kg
70kg
70kg
72.5kg
75kg

My Second Crossfit day... I rested yesterday and did Fran on Monday

For the Wod 2/20:

135x3
155x3
175x3
185x3
185x3
195x3
205x2 (failed the last one.)
225x1
...but 225= my new pr for this exercise.

ran 5k

I'm pretty sure my form is good, but still my shoulder is a bit sore. I need to warm up more efficiently.

so on exercises like this how much rest do you take in between each set? i took 30 secs in between each. is that too much?

Am I incorrect in assuming since this exercise isn't in rounds or timed that it's not a hurridly pace?

#275 did someone say can of worms..........

In response to ared comment #65 "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."

I had exactly the same problem a couple of days ago. Warned up for about 15 mins to practice MU's and bam there went the same area between the trap and scap. Hurt like hell, but after a couple of days it is fine.

I didn't see anyone respond, or may have overlooked it. Has anyone else had anything of this nature and what can I do as a precaution.

Cheers

First time doing these but felt pretty good. The only thing that felt weak was my grip. When that gets better I know I can Clean more. Can't use chalk at global gym either.

95
115
135
140
145
150
155

M/26/160

Dumbells; no bar access.

45
50
55
55
50
50
50

55's felt a bit shaky in the rack. Dropped to 50 and worked on explosiveness.

#190 Travis from Reno
#193 Kate/jknl
#220 Kelly Moore:

Thanks for the help! I guess ATG must mean "ass to ground," and that's what happen when I try to squat too much!

I'll try bare feet and see what happens.

Kelly, if I had to deal with cats at the gym I would end up squashing one, I don't know how you do it.

Steve

Hang squat clean:
85,95,105,115,125,115,115
Starting to get comfortable with a little weight on the bar.

Front squats:
95,115,135,155,175,185,195(fail)

BW-183

misread it...just did hang cleans

135
145
155
155
160(PR)
165(f, x2)
135

d - 29m/170

135,155,175,185,195,205,215

j - 34f/125

hang power cleans (knee)
65,85,95,95,95,95,100

m/50/5'6"/140

55, 65, 75, 85, 90, 95, 100

first time to 100 with a full squat clean, could have done more, will start higher next time...

26/m/6'4"/213

CFWU

100 pushups
100 sit ups

HSC

95
135
145
155
165
175
185 (failed on first try)

Did "the Bear" yesterday....foolish.

21/M/145

45 x 3
95 x 3
105 x 3
110 x 3
110 x 3
115 x 3
125 x 1 - couldn't get 3 times
95 x 3 - focused on form

M/40/6'/281

3-3-3-3-3-3

45
65
85
95
115
125

Mark Rippetoe is the man.

20/m/148

88
98
108
113(2)
113(2)
113
108(1)

45/m/71 kg
1xCFWU
40 kg
42,5 kg
42,5 kg
45 kg
45 kg
45 kg
45 kg

1st time w/ hang cleans
certainly felt odd
last three sets @ 130lbs for the 3reps
tried 135, but pretty ugly

36M/5'10"/166.5#

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

Ugh - need to work on these. Not quite feeling right.

95/105/115/125/135/145/150

As RXed (only did 6 sets - I forgot):

115
135
145
155
165 PR
155

M/38/216

CFWU + double unders

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

Failed once in each of the last two sets. I need to clean more. Right now I only clean as part of a WOD. Love the exercise, just not very good at it.

Had to make due today being on the road
dumbell hang cleans
40
45
50
55
60
65
65

Strict pullup 4,4,4,4,5,3

First time doing hang SQUAT cleans so a bit awkward
135 x 3
155 x 3
175 x 3
155 x 3
115 x 3
Went way down on the weight to get more used to the movement safely
25 yom 6' 220

male/29yo/5'6"/160

45,95,115,125,135,140,140(missed 3rd rep),125

First Time doing these ever...

75
85
95
100
100
105
105

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
CFWU
45,65,85,95,105,115(fail,make,fail),105
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Bench press:
5x70kg
5x75kg
5x80kg
5x82,5kg
4x82,5kg

Hang squat clean:
3x40kg
3x45kg
3x50kg
3x55kg
3x60kg
3x60kg
2x60kg

As Rx'd
95,115,135,135,135,135,135

After being ill since Sunday, I thought I headed back to the gym today with lackluster results. After warmup, I did all HSCs at 95#.

up to 185x3 felt slight pull in right groin, stopped there for the day.

M\43\192
That was humbling. 115/115/115/125/135(F)/135(Fail again, this is where I fell and had a temper tantrun)125/125/115

F\39\150

60\70\80\90\90\90\90

29 yom, 180 lbs

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

I believe the correct spelling it "tantrum".

41/M/165

CFWU x 2
Burgener Warmup

5x45
3x75
3x95
3x105
3x105
3x115
3x115

Me: 41yo/M/5'10"/191lbs

CFWU + HSPU 3 sets 15 Reps per set. I have now incorporated rings dips and GHD sit ups into the CFWU. I also did the Bergener warm up x 2.

WOD:

95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 1-1-1
155 x f-f-f
150 x 1-1-1 (PR)

Cooldown: Practiced double unders for 20 minutes.

All of the misses are from a poor catch (not getting under quick enough.

I am really enjoying myself at the gym lately. I am starting to progress at a good rate. Every time we do an Oly Lift day I get a PR. Every time we do a Hero workout or a named work out I get a PR and it feels comfortable. I don't feel like I'm on the hairy edge even when I have a spectacular miss. Thanks Coach.

I love you Lysa!

Have Fun, Train Hard,

Billy

47/m/198

115
125
135
145
155x2
160

95x15,12,9

David
M - 32 - 5”10″ - 178# BW

CFWU x 1

Warm Up Sets:
2 x 5 x 45
1 x 5 x 65

Work Sets, as rx’d:
7 x 3 x 135

Notes: Beltless, WL Shoes, Full ROM Hang Squat Cleans (A2A / Full Extension).

Grip was limiting factor for the 3 reps. Had to re-grip in the last few sets. Very tired still from the Front Squats on Monday.

31/M/190
CFWU x 3
WOD as rx'd
loads were 135lbs for all 7 sets of 3 with no failures. Next time I will add some weight and try 145lbs.

CFWU, some DU practice, a jog down the road and back with the dog and then..

WOD: 135,135,145,145,151,151,161

Nice deep full squat cleans. Felt a bit doing these from the hang, but it was good. I had to improvise with my bar, a couple 45s, and some dumbbells hooked on the bar with some ties...I think it's time to get some more weight haha

Thanks,

85
95
110
120
130 (pr)
135 (f)
120
110

Already worked out today (see #79), however,
decided to give this a try just for techniques sake. Never done it and I live right across from a gym so why not?

45 (bar) x 3 to practice the move
65
85
95
105
115
125

Nothing fancy, nothing to prove other than I now know I can go heavier and need to practice this more. Probably wouldn't hurt to do Coach B's warm up a few times (you think?). Based on my front squats, I know this is going to hurt the wrists at around 175 or 180. Hope practicing at the lighter weights and slowly working up will reduce that pain down the road.

43/M/75"/200

23/m/5'8/170

First time doing this, so I started lighter to get the hang of it. Form was pretty good (except for my balance on the 6th set); The squat catch was good and deep every time.

95x3
95x3
115x3
115x3
135x3
135x3 (Almost lost balance on rep 2, but recovered)
145x3

Hang squat clean 3-3-3-3-3-3-3 reps

115x3
125x3
130x3
135x3
140x3
145x3
150x3

#354 All were X3

135 145 155 165 170(F, couldn't even get it out of the dip) 155 155

95-95-115-115-135-135-145 lbs.

32/M/5'10/200

95x3
115x3
135x3
155x3
175x3
195x3(failed on #2)
195x3(PR for any kind of squat clean)

Got pissed I failed on the 6th set, felt more like a mental black, so I had to give it another go.

42yo/186#/5'8"

152
162
172
186f (missed first attempt, lack of focus)
180
190
200x2 (lost my hook grip on third)

Really worked on catching the bar on the front of the shoulder in the squat. My shoulders are fricken sore as hell!

Hang Squat Cleans - As Rx'd
75
95
115
125
135
145 (1 failure - ouch)
135

3 sets of 10 Pull-ups & 10 Dips (8)
2 sets 20 back extensions
2 sets 20 situps
30 minutes bike (heart rate intervals)

105, 115, 135, 135, 145, 155, 165

30 yo m 126 lbs
95 x 1
105 x 1
115 x 5

46/m/196

140,160,180.190,200f2, 200, 185

28/m/175
3x95/135/145/155/155/165/175PR

#275 Wow! What a question. I watched a show the other day on the National Geographic Channel about the myth "sex will make your legs weak." The researchers took a guy and had him perform a max squat and a couple of other leg workouts like cycling to get a base score. After a couple days rest they tested him again after having sex for 20 minutes. He scored higher on all the exercises.

Let us know how your research on this matter goes.

It's disheartening to look at the WOD today--I had my shoulder surgery yesterday, so I know it will be quite awhile until I can participate again. :(

Surgery went well, but after the block wore off I have a good deal of pain.

Sigh...enjoy all!

bwt:151

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

probably could have done more, but I had a lot of sets already done...

45/180

Had to do Hang Power Cleans, 2 weeks into a hip flexor tweak and no way was I going low.

3 x 133, 155, 177, 188 and 200

2 days post that effing Painstorm I did and still quite sore.

Mark, no tantrums, but swearing is ok.

26/m/195

155/155/175/185/195/195/195

Get better soon theresa!

175,195,205,210,215,220,225f

Hang Squat cleans (weight in lbs)
115x3, 135x3, 145x3, 155x3, 165x3, 175x1(hang power clean), 175x1(hang power clean), 170x1(hang power clean), 155x3

35/M/6-01/185

155/165/175/185/190/195/195

WU: 9 rounds heavy bag and jump rope, 3xCFWU

WUD: Subbed 2 45 lbs DB hanging sq. clean and press for all 7 sets of 3 (no olympics)

slade 17yom
193 6'1

115, 135, 145, 165, 175, 185, 155

27/f/137
95, 105, 115, 125, 125, 115, 95
Need to work on form. Leaning forward in initial dip.

CFWU x 2

95
115
135
145 (singles)
145 (singles)
135
135
135

28/m/180
95/105/115/125/135(form got a little screwy)/125/125

135
157
167
185
167
167
167
Can't quite get wrists bent back and catch it on fingertips on shoulders, still catching it with closed hands on bar, hit elbow on top of knee, very hard on wrist.

#275: I just wet my pants laughing at your question regarding punishing the pope.

I lack the capacity (anatomically and motivationally) to seek the answer your question. Yet, I am forced to admit my lighthearted interest in the outcome. Is the answer:
yes,
no,
or maybe, depending on technique employed?

I quit drinking any and all alchol 10 days ago as a strength building experiment. It might be paying off, or then again, I might be one intensely competitive and indestructible little alpha femme already.

I suggest you follow my lead, and that you conduct the abstinence from self-gratificaiton experiment on behalf of all of the rest of us.

As I did, begin your experiment dressed to the nines, drinking and dancing at an embassy ball. Then, just before the clock strikes midnight, play your last game of pocket pool.

Do a benchmark WOD the next morning and record your results.

Stay in your lane, and keep your hands in plain sight for 30 days.

Then, redo your benchmark and post the results for the edification of us all.

Considering that I've got the "I'm not drinking experiment" covered, it's the least you can do for the rest of us.

23/m/185 lbs

65x3
85x3
95x3
115x3
125x3
135x2 (had to switch to cleans from the floor at this point)
155, failed

I probably could have started heavier, although by 135 I was so toasted I couldn't go on. I guess as my hip flexors and core got fatigued, they didn't respond as quickly, hence I couldn't get under the bar after the extension.

M/28/6'/185
as RX'd:
95x3
95x3
115x3
115x3
135x3
155x3
155x2 (Failed on second attempt

1st time with hang squat cleans. i felt like an idiot.

last 7 sets were:
65x3
75x3
85x3
75x3
75x3
75x3
75x3

115-135-145-155-165-165-175

it's been awhile since i have done crossfit. probably since last summer. i'm back for the competition of crossfit games. worked up to 155 x 3 today

m/5'11/185.5

bodyweight 169lbs

hang squat clean x 3: 95-115-135-145-155-165-170 then 175 fail-hit!-fail.

27/m/167

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

52/M/206/74"
75, 85, 95, 105, 115, 125, 125
Almost dumped it once at 125. I don't want to do that in a Globo gym without bumper plates because I don't want to take a chance on getting kicked out. Maybe I could have gone higher without that fear, or maybe if I could do the HSC's right I could go higher. I tried to use good form, A2A, etc., but as the weight went up my form went down.

44/76"/191

CFWUx3

95x3x4
105x3
115x3x2

m/21/207#

89x3
99x3
109x3
114x3
119x3
124x2(1f)
119x3

23/m/5.8/160

Ass to ankles;
135
145
155
165
175 (fail), 175 (fail), 175x1
165x2
155
145

My shoulders were really feeling it on the 175. I thought my grip might be too wide, so I narrowed it, but still my shoulders felt like they were being yanked. I did do thrusters yesterday, so maybe they're just sore, but I'm not sure.

Any advice out there on what I could have been doing wrong?

#275 Wow. Though to somewhat seriously answer the question, not "finishing the job" could potentially though off your concentration and actually hurt your times and loads.

#380

Funny and filthy!

I'm going to bet he can't go 30 days abstaining from anything. When you ask a question like that to a group of people, you are a Copper that is probably roughing up the suspect a little too much!

As a former professional drinker that has abstained from the drink for a long time, I can say that your performance will go up. Better quality sleep is the result once you get past the insomnia!

SpiderChick-

I am seriously on the floor laughing right now.

36yo/M/5'6"/196#

As Rx'd:
Hang Squat Clean x 3:
95-115-135-155-165-175-185(got 1, then failed)

65-75-75-85(form)-85-95(form)-95

m/33/195

hang squat cleans
115x3
135x3
155x3
155x3
155x3
155x3
155x3

#275

I would, at a minimum, alternate hands....for the sake of "grip strength development"

Sorry people, I am 37 going on 14 today!!

m/34/70/190

subbed hang power cleans due to knee injury
185,205,225,225,225,225,205

M/39/6'0"/155
CFWUx2
HSC 45x5, 95x3, 115x3
HSCx3
135,145,145,155(2+f),145(2+f),145(2+f),135

I rested the last mini-cycle trying to kick a funk that was lowering my performance by roughly 20% since a nasty flu a few weeks ago. I don't have a comparison but if this is lower than I could have done before, its only a little lower, so my rest seems to have worked. Grip was the biggest issue since this gym at NAS Lemoore has barbells with almost no knurling. The best news is that there is a crossfitter here. He saw me doing HSCs and came by to say hi. I didn't get his name though. Still, I look forward to my gym at home because it is so crossfit friendly.

FunnyMoneyLoanShark,

Great advice! Wouldn't want him to drop the bar!

43 going on 13!

175, 185, 195, 200, 205, 210, 215x1, 215x3

174#, 28 y/o m, 5'10"

Anthony (M/29/170)

Hang Cleans
45x3
95x3
135x3
145x3
155x3
165x3
175x3
185x3
195x3
205x3 (PR)

I was a little tired after the deadlifts from last night, but once I got moving I felt fine. Cleans need work, but doesn't everything???

all sets done at 95lbs taking it easy i think i sprained my rotator cuff. It hurts when i dip.

3 Mile Run
21:50
Then
Wod
3 X 95
3 X 115
3 X 125
3 X 135
3 X 145
3 X 145
3 X 135

FIrst day crossfitting. Doing the beginners workout:

3 x CFWU (120 on gravitron)
15, 12, 9 reps push press @ 25lbs

30 yom 6'4 95kg

60kg
70kg
65kg
70kg
70kg
72.5kg
75kg

44/M/6'/185
firedog06@comcast.net

MUSCLE-UP PRACTICE TODAY WITH FRIENDS.

5 SETS OF 3.

EVER TRIED THIS LAUGHING? IT'S A CHALLENGE! BUT THATS WHAT FRIENDS ARE FOR...RIGHT?

ALLISON: GOOD DEAL! MOST PEOPLE HAVE NO IDEA.

ROBERT S.
TUCSON, AZ.

m/169/34

great training day.

body weight bench , 30 REPS !!!!!!!!PR
weighted push ups
53#(my little girl)x3
53+45 (98)x3
53+70 (123)x3
53+90 (143)xfailed
53x12

RESTED

Today's wod as rx'd
135,155,175,185,195,205(PR), 215x1(PR)failed on 2nd rep.

135 X 3
155 X 3
185 X 3
205 X 3
205 X 3
205 X 3
205 X 3

FIRST TIME DOING THIS WOD. FELT GOOD, BUT MY GRIP WAS GONE QUICK.

as rx'd
still working out some kinks in form
all 7 sets at 135 lbs

25m/243

M/24/5'11''/205

135
155
175
180
185
190
190

41 m 232 6'4"

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

1530 WOD
Hang Squat Clean 7 x 3
135 x 3 rest 1:30
185 x 2 miss 3rd rep twice, reconstitute, line up 165, rest 4:00
165 x 3 [better] rest 3:00, 165 x 3 sets with grip issues rest 4:00 all, 165 x final 3 were "sound" and barely satisfactory.
15 minute stretch after wards. Ooh Rah.
Time 31:30

Connor
F - 15 - 5”0″ - 110# BW

Warm Up Sets:
2 x 5 x PVC
3 x 5 x 15

Work Sets, as rx’d:
7 x 3 x 35

Notes: Beltless, Converse, Full ROM Hang Squat Cleans (A2A / Full Extension).

Connor nailed the HSC perfect tonight, awesome job!

46m 200#

never done this before so really uncertain what I could do. after warming up, I settled on 135# and did that for all sets. dumped several times, but when I really got aggresive in the pull, rattled the plates, and relaxed my hands enough, the bar settled nicely onto my shoulders in a full squat. that happend 40-50% of the time. the others were ugly.

M/37/186/70"

CFWU x 2, Bergner WU

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

Rack position improving.

Joey McIninich (SP???) -- Welcome back -- glad to hear you are coming back in swinging even if you are missing your old crew.
#275 & #316 -- The sensation you are describing sounds like fascia tearing free of a sticking point. Fascia is the layer of tissue inferior to your skin and superficial to your muscle. When you skin an animal it is that transparent membrane you cut through just before hitting the muscle. Fascia can 'stick' to muscles if they are not stretched through a full range of motion. These sticking points are like little packets of scar tissue that tend to reinforce themselves over time. They can release when put through a range motion or stretched past the previous sticking point (or released through massage). It would feel like a charlie horse -- very similar, if not the same as, the feeling you get when someone drops an elbow in your back where a knot is. It aches like hell afterwards, but really it is releasing.
Or you could have just pulled something...
I hope that helps, and by no means is that a professional medical opinion!

Combined the main WOD with the CF Santa Cruz WOD
7x3 of Squat Clean (I misread it!) and Push Ups with bumper plates on my back.
135 / 70
155 / 90
160 / 115
165 / 135
170 / 145
180 (FAIL) (1-FAIL, 2-CMPLT 3--FAIL 4--FAIL) / 145
170 / 145

BTW -- Great conversations on the rest day yesterday. I really enjoyed reading everyone's posts despite disagreeing with a few of them!

as Rx'd

135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 3 (PR)
190 X 3 (PR)

# 275---

AS far as the question you asked, the very same question was asked on the Spike TV show called MANswers. They asked doctors and scientists the same question and they claimed that this action had zero effect on testosterone levels or strength. I'm not sure how reliable that it is, but if it's on TV it must be true right? lol

first timer. warmed up on rowing machine for 1500 m, started at 135 added 10 pounds each set and finished at 195 all times 3 and finished with dumbell snatches, 30 lbs x21 reps right arm, 21 L pull downs, 30x21 left arm, 21 L pull downs for 3 rounds. nothing was timed

135x3
135x3
155x3
155x3
175x2
165x3
165x3

M/30/6'4"/225

CORRECTION -- I DID NOT MEAN #275 I MEANT #68 AND #316.

Did first set at 65 all others 75. I worked really hard on getting under the bar quickly. I know I can do more weight than this, if I just get the technique down.

It didn't help that one of the meatheads was staring at me, probably wondering wtf I was doing. I got rattled and fell on my big booty, dropping the bar on myself. Ow.

f/37/141

Injury prevents cleans.

"Overhead Fran"
21-15-9
OHS (65#)
PU

5:45

Sweet Gawd in Heaven, I just cannot breath. Spiderchick...just too much...gotta go change my Depends...

Grip strength...oh,oh,oh...

Man, how much do I love this place...

Burgener Warmup

Hang Squat Cleans
95
135
155
155
155
165
175

Feel like I'm finally getting the hang of cleans, I was opening my hips alot better tonight (you'd have been proud Allison).

33/m/6'/185

Sub: Dumbell squat hang cleans (no oly bar)

3X35
3X45
3X45
3X50
3X55 (f/f/f)
3X50
3X55 (f/f/ok)

these need work for sho!

WU 1000m row, CFWUX3

no good paleo resources to offer, sorry. But it's pretty simple- meat, veggies, fruit, nuts and seeds. Emphasis on the meat and veggies. I look up the hypoglycemic index of foods and try to stick with low scores.

My travel diet is heavy on microwave steamed veggies and chicken. Hard boiled eggs travel great. Apples, peanut butter. Sometimes I cook some food and pack it in a cooler, but that's a pain. Lately I've been buying deli sliced turkey, wrapping a few slices with a slice of cheese (not so paleo) and a few spinach leaves. Yummy! Almonds, almonds, almonds. Water. I try to avoid powerbar type things- to me, they are the gateway drug to a world of snickers and butterfingers!

Kash
#314

not enough. on max loads, take some rest buddy.

HSC and OHS w/broomstick for WU

WOD:
HSC 3-3-3-3-3-3-3
95-105-115-125-135-145-155(f)(f)-135

Failed because of poor catch, couldn't pull myself under the bar. Grip was kind of an issue.

Thanks Coach!

m/31/5'8"/182

As rx'd

95x3
135x3
145x3
155x3
165x3
175x3
185x3

144lbs/31yoa

95x3
115x3
125x3
135x3
145x3
155x3
160x3 (had to reset my grip on each rep, and had to dump my second rep as I lost it in the squat and to have a second try at it)
135x3

M/23/159

CFWU x3

45x5,95x3
135x3,145x3,155x3,165x3,175x3,135x6,95x8
(could've kept increasing but i need some chalk, palms were too sweaty)

post: MU's 3,3,2

NOOB here. My 1st go at a crossfit WOD so I tried not to overdo it. Been lurking a while...

45x5 - 1st timer on this exercise. Had to figure out the motion and timing.
95x3 - missed on 2 of the first 3 attempts
95x3
95x3
95x3
95x3
95x3
95x3

Completely liquid by final set, minimized time b/t sets (put it down, stand, take a breath, pick it up). I see I'm way behind on loads. Lots of work to do, but I do have to start somewhere (other than just being in the garage by myself).

as rx'd
95, 115, 135, 135, 155, 155, 155

95
115 for 5 sets
135

28yo, 5'11", 171lbs

155
165
175
185
195
175
175

I was a little fatigued going into this one, so the rest times in between seemed long (probably ~3 minutes). Grip was the limiting factor in going any higher in weight - particularly the part of lowering the bar from rack to hang without losing it.

Last time I did these was in July 2007, where I hit a 1 rep max of 205.

#431

if your gym doesn't have chalk, buy a chalk sock or bag from REI or some other climbing supplier. I saw a guy using it in the gym and that's where I got the idea for me.

as rx'd
95, 115, 135, 135, 155, 155, 155

LTT - Thanks for your input. I don't think I have pulled anything as it recovered so quickly. Not that keen to have a revisit of the sensation though.

Cheers

M/42/190

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

75,85,85,95,95,115,115

f/33/128

45,45,50,50,55,55,60,60x2 dropped last one.

Still need more weights.

12, 10, 8 reps of 70 lbs as Rx'd.

Added in some DU's at the end for practice.

M/45/5-9"/157

1st time for this wod: thanks Nolan? for the help @ SYR ANG gym

95
105
105
115
115
115
115

Felt off balance at times--looking for more lbs next time

28/m/210

137
147
157 F
137
137
137
147

Stressed form and really felt the benefits. MWade - phenomenal effort!

42/169

HSC

85
115
135
145
155
160
165 failed at last one, waited about 30 seconds, tried again and got it up.

Spider chick had some great comments regarding the testosterone question. Comments like these let you leave the CrossFit site with a smile on your face.

m/33/175

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

Right shoulder tweaked a little at 2nd 145 so I backed it down a bit.

23/m/5'9"/143#

I'm downright poor with squat cleans. Never mastered the drop under the bar. Very routinely have heavy impacts with my collar bone that wouldn't exist with good form. Of all things CrossFit, this is the one area (this and SDHP) that I have seen little to no progress :(

Terrible form = start low:

85#
95# - embarrassing incident on the 3rd rep
100# - kind of ugly, but felt ok
100# - nasty collar bone impact on 3rd rep
105# - didn't get under it enough, and ended up power cleaning 3rd rep
105# - failed horribly on first rep, nearly injured, stopped this set
85# - reset to starting weight. felt fine again.

Off to Digital Coaching I go...

30yom, 160#
105, 125, 145, 155, 165, 175 (twice only, badly failed on 3rd)

cfwux3
burg wux3

7x3 hang cleans
95x3
115x3
125x3
135x3
135x3
145x3
150 (fx2 regroup)
150x3

m/24/65kgs

60 kg x 3
60 kg x 3
60 kg x 3
65 kg x 3
65 kg x 3
65 kg x 3
65 kg x 3

m/24/65kgs

60 kg x 3
60 kg x 3
60 kg x 3
65 kg x 3
65 kg x 3
65 kg x 3
65 kg x 3

M/35/5'10"/215

As rx'd 3X; 135,155,165,175,185,195,205
set 5 and 6 lost balance and bailed on the third rep; repeated and succeeded.

22/m/170

As rx'd

95, 115, 125, 135, 155, 165, 175

Then...
Dips: sets of 25, 15, 10, 10, 10

Then...
Trying to improve on skills of the other days WOD
20, 15, 10, 5 rep rounds of:
double unders
incline sit-ups
GHD sit-ups
13:53

40/M/175

135, 135, 145, 155, 155, 165 (f on 3rd rep), 155

135x3
135x3
135x3
155x3
155x3
155x3
155x3

I was really just trying to get comfortable with the exercise the whole time. But last set was very hard had a couple of missed attempts but got 3. I may try a little more weight next time. 6ft 230lbs.

BW 70kg

60kg 3
70kg 3
75kg 3,3
77.5kg 3
80kg 2 Fail on 3rd
70kg 3

27, 6'6" 220

still can't do squats - did hang power clean instead.
135
140
145
150
155
160
165
170

25/M/6'2"/200

Hanging Squat Clean
3x95
3x115
3x125
3x135 (failed #3)
3x115
3x125
3x135

#398 Alexander
Hey man, whenever you're doing cleans make sure that you are coming up quickly but not jerking. Imagine a car starting from a dead stop. If you punch the gas too quickly you'll burn your tires (or tear a muscle in this case). So try and make it a more fluid motion. I would say, with hang cleans, start with the bar at the top of your thighs, then drop them below your knees, and finally start moving them up making sure to get good hip action. Hope this helps.

95 135 155 165 175 175 185f one rep.

135
175
175
175
175
175
175

Olivia:
45-55-65-75-80-80-85

19/M/6'2"/152

3x115#
3x135#
3x135#
3x135#
3x145#
3x145#
3x135#

37m 185
cfwu
wod:
135
155
175
175
155
155
155
first time i've ever done this. felt pretty good. didn't hang them tho, went to the ground every time.

135 x 3
155 x 3
165 x 3
175 x 3
175 x 3
175 x 3
185 x 1

CFWU x3
5k- :24

WOD
135 all the way through.

Kept it light and worked opening my hips all the way and going to deep.

Get some, Go again!

51-198

95-115-135-155-175-185-185
Everything above 155 is a PR for me.

Jsut didn't have it today.

CFWU x3 (10 reps)

Hang squat clean 3-3-3-3-3-3-3

As Rx'd:

50x3x5
55x3
50x3

Worked on form and doing the movement correctly. More power cleans than squat cleans. Need much more work on this lift.

F/58/5'6"/135

Oh, and Alexander, you want your hands just outside of your knees with your feet in the jumping position, under or just outside your hips(jump and land, wherever your feet are keep them there).

24/m/200

115 was the highest I got

felt like I could have done more weight, but I am having issues with the transition to getting my arms in the up position. Project for next time I guess.

135
155
155
175
175
185
185
185

55
75
85
90 (fail)
85 (fail)
65
70

Felt weak and uncoordinated.

All work sets at 148#. Limited by squatting ability.

M/45/6' 225

Trying to get the hang of these olympic lifts. Technique is everything.

7x3

95/125/135/145/155/175/185

M / 52 / 5'5" 149

7 x 3

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

had some trouble with the right shoulder (still not 100% post-surgery). Did extra front squats after 3rd rep on each round.

F/5'5/146

My first time doing these used less weight to focus on form "injury prevention":) I was finally understanding it by set 6.

45-45-65-55-55-55-55

Z

135,145,155,165,175,175,175

1.5 mile run
100 push ups
50 sit ups
50 4 count flutters

135x3
155x3x4
175x3x2

500 yd warm up swim
500 yd swim w fins

75, 95, 115, 135, 155, 155, 155

135
155
155(2)
135
135
135
135

1st 2 sets felt easy; after that I just couldn't make myself get under the bar. I had to do tall cleans with an empty bar between sets just to manage what I did do.

Annie

50-40-30-20-10
Double Unders
Abmat Situps

19:00

Better by a minute but still far from good. Able to string together 2 d/u's over the course of the workout.
_________________
http://crossfit.laurascorner.com

5 min C2, CFWU, BWUX3

Warm up setsX4, then:

140, 150, 150, 150, 155, 145, 135

Failed last reps of last 3 sets. Form got iffy on those last three sets that didn't fail either. Seriously bummed because at the beginning of the WOD, the weight felt pretty light. I guess that is why 7 sets is hard. I suck at cleans...hang in particular, but at least my squat portion is way deep now. Post, nothing.

Jeff in VA 48/70"/190
Stretch
Burgener Warm-up 2x w/lacrosse stick, 1x w/Oly bar
45x3,65x3,95x3,115x3,135x3,145x3,150x3

John in NY 48/68"/160
Stretch
Burgener 2x w/ dowel, 1x w/ Oly bar
OHS 45x5,88x5,115x5
45x8,67x5,88x3,99x3,110x3,121x3,132x3,143x2,137x1,132x3

maxed at 185x3

135,135,145,145,155 and then I lost my nerve. I can front squat 225, so it's some kind of mental block that keeps me from dropping under the bar like I'm supposed to.

50 Hanging Squat Cleans (Bar only)
Working on form, deep squat each rep.

Finisher:
10 Min. of DU practice.

36 yom
5'11"
156lbs

m/29/5'9"/170

Whoops, didn't read that it was HANG squat cleans. I took them from the ground, so regular squat cleans for me.

Warmed up with 10 reps at 135#, and then:

155
165
175
185
195

Got 3 reps for all weights. I've never cleaned more than 135 before this.

as rx'd
135
185
195
205
215
225
235
I actually bent my bar on the last set, I let it come down on my thighs too hard and my freaking bar is bent. Time to get a new one.

As rx'd
95
115
135
140
140
140
145

1st time to do crossfit

65 75 85 95 105 115 125 135 145 155 165

As rx'd
135
145
155
165
175
185 x 1.5
185 x 1.5
in Fayetteville
34m/170

34 M 195

As Rx'ed

95
115
155
165
175
185
195 PR

36yom/6'/200

Hang clean
7x3

135
155
165
175
185
195x1
195x1

Developed a stinger in the traps at 195 so I played it safe and did singles.
I can't wait to get bumper plates.

25/m/155#

1: 115#
2: 115#
3: 115#
4: 115#
5: 125#
6: 125#
7: 135#

Don't think I'm too efficient at these yet.

I've been a Crossfitter since Christmas and just getting used to all the Olympic lifts. I've never done them before and rely heavily on the teaching and demo vids. I guess after the mental block it all comes down to form.
M/34/6'/182
95x3
115x3
135x3
155x3
175x3
195x3 (super tough-mental)first time so PR
205failx2 (185x3)

Wife started in January
F/29/5'2"/124
38x3
48x3
48x3
50x3
60x3
60x3
65x3 First time with this workout also, got to get that form down. Super great effort for a newbie.

Awesome sight and killer workouts.

34/232/6'3"

135/140/145/150/155/160/165

dsdsdsdsdsdsdsdsdsdssdsdsssddssdsdsdsdsdsdsdsdsdsd

40 M 190#

CFWU 3X

3 X 135 WU

3 X 185
3 X 185
1 X 205 2 X 185
3 X 185
3 X 205
3 X 205
3 X 215 failed on 3rd attempt

dsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsdsdsdsdsd

Hang Squat Cleans

57/M/189 95,105,115,125,135,140,125 I did the front squats yesterday and really felt them coming up out of the cleans

47/F/125 42,47,52,57,57,52,52

f/21/5'3"/125

As Rx'd:
45, 65, 85, 90, 95, 100, 105(f)

M/35/140/5'-5"/9.8%BF

65,75,85,95,105,115,120(PR) skills day for me @ home self teaching along with the vids again. These went good. PR is close to my body weight so it was tough but I kept pretty good form. Can't wait for the Cert. in March!

First time doing full squat cleans. It felt ok. I lost my balance twice, fell forward once and fell on my butt once. My biggest problem is getting the bar to rest on my shoulders. It is like I get it up and then I lower it onto my shoulders. I don't know if its a mechanics thing or a mental thing.

It took it easy, working on form.
95-115-135-135-135-135-135

I like the post WOD workout with the sandbag speal! Nice touch...

M/22/215

135/155/175/205/215/225/235(1) failed after 1

M/46/145
CFWU
WU with bar, 65x5, 95x5

135-135-135-135-145-145-145
Ran short of time. On 1 minute rest.

Brand new to Cross Fit, and I'm totally addicted already!

3x30
3x35
3x40
3x45
3x50
3x60
3x70

I didn't know what a hang squat was, and my computer would NOT play the slide show, so I did squat cleans...

Gosh I feel good to be back crossfitting. Been gone for 3 months because of my wrestling season. First workout in 3 months

M/17/130

65/80/95/105/105/105/105(need to work on form)

Pullup work afterwards.

95-105-115-125-135-145-155

I think I could have done 165. Next time...

KIZER:
26/M/5'11/240ish...still?
Ok so today was a disaster. I did the "high hang snatch" from the floor, every time. I still got 125lbs which is astonishing for me. I still need to work on my depth, explosion, and foot placement but good still nonetheless :)
3-3-3-3-3-3-3:
95-95-105-115-115-125-125
For warm ups:
1/2 mile sprint
Bergener WU
5 sets of 3:
Hang Snatches (from the floor, mid, high) @ 95lbs
so tomorrow after the sprints and all that jazz...I think I'll try my luck at the high hang this time

Kizer~

48/m/140
115
115
115
125
125
115
125

m/30/76kg

3x 50kg
3x 55kg
3x 60kg
3x 60kg
3x 60kg
3x 60kg
3x 60kg
All Squat cleans

40kg x5
45kg x5
45kg x5
50kg x5
Hang squat cleans

M 37 5'10" 150.5#

CFWU ( sub pushups for pullups ) then:

No barbells. Using dumbbells. Adding to workout.

3 rounds for time:
7 hang squat cleans (2x35# DB)
14 sumo deadlift high pulls (35# KB)
21 kettlebell swings (35# KB)

11:48, HR: 169 avg, 183 max. Whew!

65
95
95
135
145
145
150

F/5'3"/138

70
75
80
85
90
95(f)
95

First time doing these with a load.

CrossFit Level 1 Certification in Santa Cruz this weekend gave me the technique to do these with confidence.

By the way, we were asked to post our thoughts about the recent Level 1 Cert in Santa Cruz as a comment. After several days of reflecting back on the weekend of a life time my thoughts are:

1. Crossfit is REAL and not some fad. It is the ultimate prescription that will lead to fitness and excellence.

2. Trainers can kick your butt with dowel rods no matter who you are.

3. Crossfit is a community that makes you feel all warm and fuzzy inside. They have nothing to hide and offer you everything.

4. Crossfit is life changing.

5. I Love Crossfit!

Thanks to all the trainers and participants for a great weekend!!!!!

26/m/180

115 x3
135 x3
155 x3
165 x3
175 x3
185 x2 135 x1

Pre: CFWU, BurgWu, etc.

Still need much work on technique with all of the Oly lifts...I'm getting there, but I'm not consistent, finding that each lift requires TOTAL concentration.
95x3, 115x3, 135x3, 145x3, 155x3, 165x3, 175x3.
Had to re-grip each rep last set; had 1 failure at 165 (technique; made it up, however). At work; no bumper plates.

Post: Stretch!

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

29/335/M

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

40,50,60x5 kgs

m/27/176#/5'10"

95#
105#
115#
115#
95#
95#
95#

I could have gone higher, but I started getting pain in my shoulders; so, I decided to take it easy rather than risk tweaking something.

m/37/185

3X95
3X105
3X115
3X115
3X115 (working on form)
3X115
3X125

Hang Squat Clean
60/65/70/75/80/85/90kgs PB

Jennie: 26 F 160# 5'9"
"Hang-Squat Cleans"
85(3)-95(3)-105(3)-115(3)-120(3)-125(3)-135(1)-135(1)-130(3)

3x105
3x105
3x105
3x110
3x110
3x110
3x115

50% Week hence: 95/115/135X5

Warmed up with a 1km run and 3 rounds of
15 x squats, 25 x crunches, 15 x back extensions, 10 x pull ups, 10 x dips, 10 x push ups.

Did the WOD.
Started at 18kg x 3, 38 x 3, 48 x 3 x 4 sets, 58 x 3 x 2 sets and 68 x 3 x 1 set.

Finished with 50 crunches, 50 bicycle rows, 30 knees to chest, 25 feet to ceiling, 25 knees to elbows, 25 wipers and 1000 skips.

44 yom and 283#

Working a day behind.

HSC 7x3: 185/195/205/215/225/235/235

Barefoot in the basement. No drops today.

Ross: 33/M/185
7 sets of 3 at #185. Gave #205 a shot, but failed

Lisa: 34/F/115
Too sore from front squats for weight, did several sets of 10 with PVC to practice technique.

95, 135, 155, 175, 195, 205 X 2, 195

m/27/5'11''/197 lbs

135, 135, 135, 135, 135, 135, 135

Form was good, grip strength seemed to be limiting factor. No problem with the squats.

I honestly didn't know what to make of Coach Rip when I first watched him on video. After the better part of a year of seeing his contributions to the site (not to mention to the lighter side of fitness) and now reading Starting Strength, I just want to chime in to the chorus of praise for the man and his knowledge.

The first thing I noticed when I picked up Starting Strength is that Rip spends 60 pages on the squat. That is, put a heavy bar on your back, lower yourself down, and stand back up again. 60 pages. Sure, there are illustrations and photos, but the pages are packed with text telling you how to squat. The crazy thing is, he doesn't really repeat himself. Sure, he'll provide a new focal point that might help with the same aspect of form he previously discussed, but he unloads so much information in the pages of this book that it's stunning. I never imagined there was so much to know about putting a heavy bar on your back, lowering yourself down and standing back up. The depth of his knowledge is stupendous. There are many pursuits in life where you boil things down to basic principles, get the hang of it and say, "that's really not that complicated." Then, a true master comes along and renews your understanding and appreciation for detail in simple things, and you get to start all over again. Rip is one of those masters. Great work and thanks for your work (and sense of humor).

(I guess I should go paste this into Amazon reviews now.)

95
95
135
155
170
180
180

Felt good. Still getting back into this. Can go to 190 next time. Focus on full hip extension and pulling under to full squat position. Sometimes caught it a little too high and had to sit into the squat.

26/m/6'/188

1)185
2)195
3)205
4)215
5)225
6)235x2
7)225x2

My grip started to give (sweaty palms) on the last set and I just chickened out before attempting my third 235. Metal weights in a globo gym. Cannot fail.

full front squats, down way below parallel.

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

I have a bad wrist...does anyone have suggestions on how to recieve the bar without putting stress on it? I tried bringing my grip in and that seems to help. Any ideas?

32/m/215

135
155
175 x 2 -- these turned out to be more power cleans than anything and when they were squat cleans the form was UGLY.... decided to go back down
155 x 3

Then practiced them sith just the bar...

finished up with some row sprint intervals
3x1 min on 2 min off

45 for form, 95, 95, 115, 115, 115, 115 the only plates I have

95-105-115-125-135-145-155

Really hang power cleans.

75-95-115-135-155-165-185

M/37/6'2"/195
Colorado Springs

As Rx'd: 70/80/85/90/95x/95/97.5x/97.5kg

97.5kg(215lbs)

Tough one.

45-65-65-75-85-95(failed on the third)-95(failed on the third).

I KNOW I had it in me to finish 95lbs, but some dude with a staring problem was sitting on a lat machine just watching me and I couldn't concentrate!! I wish I hadn't let it get to me
:-( I wanted to tell him to take a picture or mind his own business...

Female/24/5'8"/135

65-85-95-115-135-155-175

Started light and really concentrated on form. Tried some single after the workout 185-205(failed). Dropped down to 95 and worked on form for several more sets.

m/36/175

All work sets at 100lbs. Just trying to get comfortable with the movement. Strained some weird muscle in my side, not a front oblique. Crappy warm up. Lesson learned.

m/42/6'/185

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

M/21/215#

135
155
175
185
205
205
205

the last few felt GREAT! im sore all over today but its good. getting really low on the last 2 sets butt ot heels. people looking at me funny, crossfit does that to me, i like it. God bless

100, 110, 120, 125, 125, 125, 134

Age 52/BW 250# - Hang Squat Cleans 7 sets of 3 (75/95/115/135/135/155 (ugly more of a power clean, missed third rep) 145). Finsihed off with 3 pretty good hang squat cleans @ 115#.

29 yom 222#

135/145/155/165/175/185/185
had to work on getting the full squat on the last two

115
135
155
165
175
175
155

Age 36
BW 186

CFWU 2x15

135
155
175
185
175
175
155

M/24/208

This WOD helps my form so much!!!

95,95,115,115,135,135,155,155,185,185,205,205,225,225

I stopped because i was all alone my my garage and i don't have bumper plates :(

Any Orange County Cali Cross fitters in here?

M/24/208

This WOD helps my form so much!!!

95,95,115,115,135,135,155,155,185,185,205,205,225,225

I stopped because i was all alone my my garage and i don't have bumper plates :(

Any Orange County Cali Cross fitters in here?

Hang squat clean 3-3-3-3-3-3-3 reps
BW 182
95,100,105,110,failed at 115,105,100,100

done on Feb. 21st
145/155/165/170/175/180/185x2

done on Feb. 21st
145/155/165/170/175/180/185x2
42 yom, 6'1" 174#

30/M/190

115
115
125
135
135
145

john

31/M/250#
135
155
175
DNF INJ

25/f/5'2/132#

breakfast: run 46 minutes = 6.12 miles

cfwu x 3, L-Sit practice (on dip bar) handstand practice, hspu practice, burg warm-up w/bar, warm-up hang squat cleans; 45x5, 65x3, 85x3

WOD:
95-115-120-125-130-135-115
quads have lovely patches of black n blue now.

40-45-50-55-60-60

The catch got very ugly on the 2nd 60

95
95
115
135
155
135
155 (3 singles)

CFWUx1
95x3
135x3
135x3
135x3
140x3
145x3
145x3
Need to work on technique and get these numbers up!

47/M/215

I was a day behind on this one and since I am not pleased with my form on cleans I did all 7 at 95 concentrating on my form. I think it helped. Now I am looking forward to adding weight next time.

This WOD really helped my form
M/24/208

95,95,115,115,135,135,155,155,185,185,205,225,225

Didn't want to go any heavier becuase i was in my garage alone.

m\43\208

warmup bar X 10

95, 105,105,125,135,145,135

I received lots of strange looks here at the gym hotel, Peninsula in Manilla. Great workout.

26/m/80kg

60, 65, 70 , 75(f), 75, 75, 75kg

First time with hanging squat cleans. Looking forward to improving form and weight for the next time it comes around.

Charity-
90-110-120(2)-120-120-125-130
HSC- bailed on #3 in my 3rd set-all the rest felt very solid

26/m/5'9"/165lbs
CFWU 3x10
105,110,123,132,145,149,145

32yom@195
155, 165, 185, 170, 170, 175, 175

CFWU.

Hang squat clean: all sets done with Mr. Duffel.

26 yom 174#

89/109/133/153/177/197/203(2)

38/f/139

I made this up tonight after the 400m/50 squat WOD. Still working a lot on form.

45-45-45-50-55-60-65-70 (lbs)

Sets 2-6 felt really good form-wise. The last one fely sloppy.

Jeff & Charity at CrossFit Snohomish are outstanding trainers.
89,109,129,129,139,139,139
first time-working on form

bw-195.5

wu
10x 45# back squats, overhead squats, goodmornings, stifflegged dl, hang squat cleans, pushups & situps

wod-3-3-3-3-3-3-3 hang squat cleans
135
135
145
155
165
175
155

extra snatch practice for a few reps

MC

as rxd, a day behind

hand clean squat (3 min rest between sets)
Still learning form, technique, etc

warm up to 135#

155 x 1 then F(failed and on my butt)
155 x 3
155 x 3
155 x 3
165 x 3
175 x F (failed and on my butt)
175 x 2 then F
165 x F
165 x 3

CFWU
hang squat cleans in place of OHS
situps to 180
100# assist on pullups and dips

WOD
forgot the number of sets.
also, this is really hard if you don't engage your arms - my fails on the last two were a fail to get under the bar in time.

65
85
105
125(F)
115(F)

I have a lot of work to do on my form, I think.

After watching the movies, it looks like you can use your arms a lot more than I was. Not sure what the hell I was trying to do, but it wasn't the right move. Looks like the difference between this and the "power" is the catch position - how you get there is the most efficient way possible.

m/200/6'2"/37

hang squat cleans x 3
115, 125, 135, 145, 155, 165, 175

Neil: 113,123,143.75,153.75(F)133.75, 133.75
I can jump the weight up..I just can't seem to get under it pass the 133 point.

65,85,95,115,135,145,155 f,f,f. couldn't hang clean 155. not explosive enough.

15 min ellip wu 19/19.

30 M 6'0" 181

135 X 3
145 X 3
155 X 3
165 X 3
175 X 3
185 X 1
155 X 5

M50/170

99/109/119/129/134/139/143

95
95
115
135x4

27/m/185lbs

7sets
95lbs
115lbs
135lbs
145lbs
145lbs
135lbs
145lbs

Hang Squat Cleans are a lot harder than taking it straight from the floor. You don't have momentum like you have when you bring it from the floor. I jumped rope in between sets to keep the heart rate up. After, finished up with Press and Squat practice( 5sets of 5), and 5 sets of 10 of ring pushups.

135 x 3
155 x 3
165 x 3
175 x 3
175 x 3
175 x 3
185 x 1

125 x 3
125 x 3
130 x 3
130 x 3
130 x 3
135 x3
135 x 3

95x3-95x3-95x3-95x3-95x3-100x3-105x3

"Hang Squat Clean"

warm-up: 10x44, 6x88, 5x110

3x132
3x132
3x143
3x154
3x165
3x154
3x143

- OlliS

38/m/193

1)135
2)155
3)165
4)175
5)185 X 1
6)155
7)155

(KG) 45,50,50,50,50,50,50.

Jake 95,100,105,110,120,130,140

43, 43,43,43 53,43,23

Done on February 21, 2008.

135 145 150 155 135 135 135

145
145
145
185
195(f)
195
195

*hard to squat with pain in the wrist.

f/28/115#

800m run
cfwu x 3

65-85-95-105-115-125(2)-125(3)

44/m/156#

95....140#

Did Front Squats for Warm up 3x5

SWA
190/6'0/30/M

135,155,175,180,185(2 out of 3)

SRA
179/6'0/27/M
135,155,155,155,155

35/f/155

55
60
60
60
60
60 (failed on 3rd)
55

105-105-115-125-125-135-135

75
115
95
115
100
115

155 across the board.

boy, the traps are sore the next day...

CFWUx3

100x3
110x3
110x3
130x3
130x3
130x3
130x3

The first rep on every set was done from floor.

Jeff @ home
Focusing my heavy days on basic barbell exercises.

Press 5x5
89
99
111
121
121(4)

PC 3X3
155
175
185

Anand S:

75x3
75x3
85x3
85x1 (missed 1st)
85x2 (missed 1st)
65x3
65x3

Had a tough time getting his elbows out. It didn't really happen until the last set.

M/22/153 cfwux2

95x3
115x3
125x3
135x3
145x3
165x3
175x3

Surprisingly (or not) really helpful in developing my squat clean.

m/23/195lb
135,155,165,175,175,175,175

95
105
105
110
115
115
125

155
160
160
165
170
175
180

M/33
CFWU x3
65
75
95
115
125
135
150

sick day

49m 5'7" 170
Hang cleans x 3
95
115
120
125
130
135
145

60,70,70,70,75,80,80
full cleans
not great form

m-22-88kg

CFWU x 3

50-60-60-60-62.5-65-67.5 kg

45x3
95x3
115x3
115x3
125x3
125x3
125x3

45x3
95x3
115x3
115x3
125x3
125x3
125x3

WOD as rx'd

115 X 10 (Warm-up)
225
245
275
315
375
455
475

First time doing these.

95 x 3
115 x 3
115 x 3
125 x 3
125 x 3
125 x 3
135 x 3

30 min on arc trainer as wu

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

stopped there because my knee started to hurt

35/m/180
CFWU
WOD as Rx'd
3 x 95lbs
3 x 115lbs
3 x 135lbs
3 x 145lbs
3 x 155lbs
3 x 165lbs
3 x 170lbs

28/m/170
CFWUx2
3 x 95; 3 x 100; 3 x 105; 3 x 110; 3 x 115;
3 x 120; 65 x 8 working on form and speed

Really like this movement, L shoulder was a bit sore, been working on handstand pushups too much cause I suck at them.

45/f/143 Hang squat clean 45/55/65/75/75/75/75

m/36/210

95/120/135/135/135/135/135

32/male/165

135/135/135/135/140/145/150

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

WOD as rx'd

95-135-155-165-175-180X2(f)-155

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

115, 125, 135, 145, 165(2), 155, 160

115, 130, 140, 150, 160, 170 -1,F,F, 165

When the weights got heavy & I failed, it was tough to get myself under the bar again after. Last time we tested 1RM of cleans, I hit 180 from the floor, not from the hang...so I think that that number should go up.

Completed on 070224

As RX'd. Still rehabbing right Achilles.

95,115,135,155(f)bt 2&3,145,145,145

20080224 0800

CFWU 10 x 3 (5 x 3 Ring Dips, 10 x 3 HSPU)
080220: 3 x 7 HSC: 70kg x 3, 75kg x 3, 77.5kg x 3, 80kg x 3, 82.5kg x 2+1f, 82.5kg x 3, 85kg x 3; not aggressive enough on rep 3 of set 5

27/m/191

CFWU x 2

WOD: 135, 155, 165, 175, 180, 185 (failed on reps 2 & 3), 175

After: Deadlift practice: 185 x 10, 225 x 10, 225 x 5

Handstand Pushups practice against the wall 2 x 10 (getting MUCH better, but still not able to hold by myself yet)

43/m/165

135
155
165
170
175 x 2, failed #3
170
165

ok, have to really squeeze the bar on that third rep

2/24/08 - 135,145,155,165,175,185x0(fail),165

45
65
70
75
80
85 (failed)
80

80-80-90-90-100-100-110

M/51/165

02/24

I had a bout of food poisoning, and have been sick for almost a week, so I am way behind. I did two WODs (from 2/20 and 2/21) today.

HSC: 85, 95, 95, 115, 115, 115, 115

4 rd. for time 400 mt. run + 50 squats: 21:00 (sub'd 1/4 mi. on treadmill for 400 mt.)

I took both WODs a bit easy, doing them back to back and after being sick.

M34/88kg

CFWUx3 D7 P5

WU 20x10

40kg
45kg
50kg
50kg
50kg
55kg
55kg

as rx'd

95, 115, 135, 135, 135, 140f#2, 140f#3

CFWUx2
Burgener warmup
5x95 warmup
135-145-155-165-165-165(set down to re-grip for 3rd rep on last set)
5x135 warmdown

135/140/145/150/155/160/165

mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

115
125
135
135
145
155
165 (bad form)

mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

34/M/168#/6'0"

CFWU x3
WOD: Hang Squat Clean 3-3-3-3-3-3-3
135 x3
155 x3
165 x3
175 x1 (failed 2nd attempt)
165 x3
165 x3
165 x1 (failed 2nd & 3rd)
155 x3
155 x3

Still way behind schedule and out of sync for rest days. Today's WOD followed yesterday's front squats.

38/M/185--Syracuse NY
135/145/150/155/160-2/145/155

lbs 88,100,111,122f,111,111,111,100

34m178

95
115
125
125
135
145
155
155

34f128
40
50
50
50
50
50
50
50
50

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

95, 100, 105, 110, 115, 120, 125

did this on 02/22/2008

135x3
145x3
155x2
145x
155x2
155x3
155x2

Going for form

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

65
70
75
80
85
90
95
All x 3 good form
Tried 115 x 1 good form / work to 135 next time

M/26/5'9"/175

1X3X95
5X3X105
1X3X110

Thought I would go light for form, then got sidetracked and started climbing back to my old ways, d'oh!

cleaned it up on the last two sets

95,135,155,165,160,160

95
95
115
125
135
135
135

8 sets @ 95 lbs.

CFWUx3
95-115-135-145-155(failed on 2d rep)-145-145
(165 1 rep max on full clean last time)

CFWU x 2 + 100 single-unders
95/3
105/3
115/3
125/3
135/3
145/3
155/2+1 (Failed on third rep but tried again and got it) First time ever doing hang squat cleans.
M/47/195#/72"

m/34/5'9/177

CFWU - 3. No upper body. Did superman stretch.
Burgerne WU
Row 500m

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

Had trouble with 155 initially. Once I decided to explode and aggressively get under bar, I was able to do all 3 without too much trouble. Keep narrower stance, explode and quick hands to get under bar.

Jumped rope after workout.

95
100
105
115
125
130
135

BW 133; CFWUx1, snatches, cleans

75/80/85/90/95PR/95x2/90

I know I could be in the hundreds if I had bumpers...but this is the only time I've done any form of clean w/ 95 for reps, so I'll take it. I've only hit it once in clean, once in power clean I think.

95 x 3
115 x 3
125 x 3
135 x 3
145 x 3

cfwux2
65x3,85x3,95x3,115x3,135x3,145x1,135x1

3 reps dumbells

25# - 25# - 25# - 30# - 30# - 40# - 40#

95,105,115,125,135,135,135

135 x 7

cfwu - 19:00
115-135-145-145-145f-145-135

95-115-135-145-150-150-150

as rx'd:

50;55;55;50;50;52.5;52.5kg

Meyer-
hang jump shrugs- f'd up writst on front squats yesterday- 135 x 5-165-185-195-205-205-215-215
Edler-95-105-115-125-130-135-140
G-95-95-95-95-100-105-110(2 f1)

75 115 95 115 100 115

Giving CF a shot for the fist time and seeing if this post works

First day of CF, never tried the movement before, started out light. 65x3,75,85x2,95. I hope my form was alright.

37/m/165

5x 3-position sn + 1 ohs 45#-55-65-75-85

HSC 80#-90-95-105-115-125-130

95# to 145# x3
Then multiple sets of 95# x3

45/m/213
99x3
105x3
110x3
119x3
124x3
132x3
137x3
first time doing these felt crisp