Hell yeah...

going on spring break

hope they have OLY plates in St. Lucia

Fellow Crossfitter Wanted

If you are in the Hershey/Harrisburg area of PA and want to get invovled in the creation of a new CrossFit gym, contact me at robertbennett059@yahoo.com.

love me some cleans

Both of our forms on cleans are dubious ... we'll work on that tomorrow.

i fear it!

Whenever I do cleans, i always feel that at the catch position I'm holding it with my wrists and not letting it rest on my body. This kills my wrists but am not sure of the cause... does anyone know why this would happen?

your not catching in a forward elbow position. You should be catching the weight with your shoulders. Most likely this Is because you clean with your hands closed and in the catch the weight should be on your finger tips. Either that or your not flexible enough to point your elbows forward.

Finding Alison in a video is like looking for waldo. You know she is in every one if you look hard enough. :-) I really want to join a crossfit gym so I can do these sorts of things. Awesome job everybody!

So I want my elbows to point straight forward when I receive the bar?

Isn't that Sevan from the "One World Ass Whooping" video as one of the documentors??

Hey all:
Off topic for WOD. I am having trouble with deadlifts as the weight increases. I don't want to rely on a belt.
You see, when I lift, the form is good. But, when I lower the bar, my lower back wants to roll. I don't want to suffer an injury and miss out on all of the fun WOD's.
Any suggestions? Should I keep using the lesser weight to keep form good?
Help is appreciated.
Thanks

yes you want to recieve the bar with your elbows pointing as straight forward as possible. In this position the bar should rest on your shoulders and alleviate any wrist or shoulder joint pain.

shawn, try looking up as you lower the weight.

Let's go Boston!

Looking forward to this one!

Atemi, thanks for the information. That will be very useful.

This cliffhanger trend is killing me, Tony! I'm on the edge of my seat. I'm gonna have to go with John on this one, but it's a tough call.

I'm pretty new to Crossfit. What does 3-3-3-3-3-3 reps mean? I've done the last couple WODs, but this is the first one I've done with the sets/reps written this way.

Thank you!

Missing out on this one. Woke up Thursday feeling the best I have in months. Wouldn't you know while warming up for BJJ I did a shoulder roll and when I was down I couldn't straighten my leg. Had an MRI today waiting on the results. Suspect a Bucket tear of the miniscus.

This really sucks.

how do you do a hang squat clean...in the demo section they do not have it. Help?

sickkk... lets goo new york... i like the last event.. a challenging surprise

Neal is a beast.

a hang squat clean starts from the hang postions @ the waste instead of from the ground

13 Shawn: stretch your hammies.

WOD: squat clean 5x 62,5 kg PR.
Preceded by front squats, 5x 100 kg, also a PR.
Have fun, Johan

Great work Mike!

Aboria comment #9,

The only thing that I would add to Atemi's post is that coach B. says that the elbow movement is active, you must actively drive the elbows through and catch so that your upper arm is perpendicular (or as perpendicular as possible) to the ground. Another great reason to move your elbows forward aside from holding the bar with your body is that if your elbows are pointed towards the ground you can hit your elbows on your knees, which almost guarantees a broken wrist.

BUD/SorBUST #19: 3-3-3-3-3-3-3 means 7 sets of 3 reps per set. To do this warm up the movement with whatever weight you want (I do the Bergener warm up and the CFWU) and then put on a weight that you believe that you can do three times but four would be too much for you. Then get a full rest, at least a couple of minutes. Then add, subtract or use the same weight and do it again for a total of 7 sets. Post your loads to the comments. If you have questions you can go to this link which is in the FAQ section:

http://board.crossfit.com/showthread.php?t=20737

Jim D. Comment #20, your story is my worst nightmare. Were you doing anything weird with your knee, like working some triangles, or was it just a stupid little shoulder roll? Scary!

Loved the video, I saw Sevan lurking with the Mic. The guy looked stronger but Allison looked pretty comfortable, I don't know, but its a good cliff hanger :>)

Have Fun, Train Hard,

Billy

Once upon a time I though I was cool.... then I saw myself on video.

EC, Neal & Jon are so awesome. I loved the cert in Pittsburgh and the friendly competition . The whole weekend was a 10.
Good Times!

Yay cleans. Got up to 130 for 1 last time. Looking to hit it for all 3 and I'll try to get 135.

Erich Comment #19

I believe the demo is in the crossfit exercises section of exercises and demos and look up hang clean, I believe it is the same thing and it is a good illustration and instruction on the movement from Bergner(sp?)

I saw the hang clean but no squat...were do you add the squat in?

Billy #25,

Thanks for the info!

I was at the Pittsburgh cert too, and I also give it a 10, really good week end. Good job guys, really impressive.

With that cert done I opened a CrossFit gym in my region near montreal quebec. It's called CrossFit St-jean-sur-richelieu, go check out the site. www.crossfitstjean.com

Long life to CrossFit

So soon, dang I'm jinxed.

#22, 'waist' height.

Damn, the video kept freezing up on me right when Mike was gonna start his third attempt. I am too tired right now to figure out why, but I can't wait to see the outcome! Mike, love the OHS face. Chicks must dig that. ;-) See you in July buddy! Looks like another cool video series.

Got screwed at work today with a late arrest, so I will have to get up extra early tomorrow morning before work and hit Diane. I hate being a day behind.

#28 Erich

For the Hang Squat Clean go to the Exercise & Demos page.
Once there look to the right hand side of the screen under Slideshows and you should be able to find a step by step illustration for the movement.

Hang squat clean
http://www.youtube.com/watch?v=KhFMuersBh4

Jump the bar through!

#28 - When doing a hang squat clean, you start standing upright holding the bar at arm's length (the hang) and the catch is made in the squat position with the finish standing upright.

25/m/185/5'9"

yo dudes, missed logging yesterday, but my preformance was no good, I lost some motivation and gained a minute or two.

"diane"
9:00- HSPU were total garbage

today...
135-140-145-150-155(failed)-155-160(PR)

I have a hard time hanging on, thats why I dropped the first 155 on the second on, whatever.

viva la revolution!

As rx'd 28/m/185

155, 165, 165, 165, 165, 175, 175 lbs.

Awesome PR Mike, way to represent! Let's go New York!

Hi, long time reader, first time poster!

The pic of the O/H Squat reminded me of a question... at the moment, I need to hold my hands out very wide (at the plates pretty much) in order to allow sufficient shoulder flexion. Knowing that this movement is, like anything else, a skill, and assuming I continue being a good boy and doing the ROM exercises (eg- with broom handle) from most CF'ers experience is this going to improve?

The reason that I ask is that because my hands are so wide, it palces my wrists in a fair amount of lateral deviation and they get a bit sore from it!

Thanks!

Allison...who won?

Michael, Crossfit hurts! Thats what i was told when i first started. But it does get better. I remember the painful wrists from front squats, but not any more. With the OHS try bringing your hands in a little bit but then concentrate on trying to tear the bar apart. really pull at it. This activates the shoulders more and it starts to feel more "comfortable"

Crossfit in Dubai today.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of
Pushup
Squat
Finished In 6:20
Wish I had some weights!

cool..... I have been waiting for this video - I can't wait for part 2

GO NEW YORK, GO NEW YORK, GO

Just starting, don't want to hurt myself just yet, but more successful this time than last. all 7 at 95lbs.

Made up workout here my first morning in Dubai.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of
pushups
squats
finished in 6:20

What is going on with these videos? Outstanding. Each one is better than the last. Keep it up Tony and Crossfit!

Thank God I have two days rest (5/2 split). Those 55 deadlifts trashed my back yesterday. I can't stand at the kitchen sink let alone do hanging squat cleans.

Go team Boston! I'd like to see more of team Boston, especially more of EC.

First time ever doing a hanging squat clean. Really trying to work on form.

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

Clean feels heavy. Squat feels light. Any suggestions would be much appreciated.

24/m/194
135-145-155-165-175-185f(got 2)-135
Weighed in under 195 for the first time since like 5th or 6th grade

New to crossfit and love it,,Ive been bodybuilding for at least 4 years..And this stuff puts a hurting on me and i like it and the unpredictability of the next WOD thats never the same...Is there any thing more we have to do in our routine other than the WOD. Some days seem like not enough?

bw: 184

As rx'd: 135, 145, 155, 165, 175, 185, 200(pr)

Last two sets were getting ugly.

115/125/135/145/155/160 PR/165(F,1 PR,F)
justin 33/m/215

42yo/185#

Not a big fan of the early morning workout. Diane this morning, hopefully the clean workout after work tonight.

Diane- all HSPU on parallettes to ear depth

Last time: 12:15
This time: 8:39

Wow! Huge PR! Maybe I should workout this early all the time.

Freddy, you're 42?!

I swear CrossFit stops and then reverses the aging process.

Whats up with the logsitall site, cannot get to any of the standings anymore to compare times!? anyone know whats up or did they change something?

Thx

Will 21/M/200 85,95,105,95,95,95,95
Daryl 36/M/185 85,95,105,115,125f,95,105
Gary 51/M/200 85,95,105,115,125,145,155
Jim 48/M/170 85,95,115,125,135x2,145f,135f
Jared 26/M/175 95,105,115,95,95,95,95
Kerina 25/F/125 55,55,55,55,65,65,65

M/31/5'7/177
135,135,145,145,155,155,155
catching the weight is the hardest part

in pounds:
110,120,137,110,110,120,120

14 min 2mi warm up
CFWUx3
Then to hang squat cleans...
135/145/155/165/175/185/195(fx2)/180
my wrist couldnt catch 195 so i had to drop some weight. Still a new PR, sweet.

BW 170 lbs

3 X 155lbs
3 X 175lbs
3 X 200lbs
3 X 220lbs
3 X 220lbs
3 X 200lbs
3 X 200lbs

1st ever attempt at crossfit WOD.

M/40/195

56 78 89 100 100 100 111

The clean part took some getting used to. Never did that before. Felt bad in my wrists. Wasn't getting down fast enough to 'catch' the weight as it tried to fall. Felt like I was lifting it too much instead of getting underneath. Had a bit left for more weight for the squat part.

CFWU plus 10 hang squat cleans for warm up. Really worked on the squat portion, good range of motion.

Scott: 135,135,135,135,135,145x2(fail third),135
Matt: 145,155,165,175,185,195,215x1,205x2

On a positive note, I could barely bench 215 when I started CF in November. Last night, I was able to push 225# 9 times, no warm up, just jump and push. Totaly stoked. Now, if I could just get a muscle up.

SWEET

FREDDY IS THE MAN. hahaha. i hope i'm doing CF when i'm 42!

loved when mike was doing his OHS and you can see allison jumping up and down in the background. i [heart] you allison! =]

44/M/155#

95/105/115/125/135/140/140

Did a 1km run followed by 30 sit ups, push ups and squats instead. Best time yet!

how long are you supposed to rest in between sets

25/m/162
cfwux2
burg x2
wod-up to 200x3 (pr)

29 YOM 205 LBS
95 105 115 125 135 145 155(F,F,F) 150 good
Camp Stanley Korea

also a 2mi run

my grandpops told me as a young boy,"anybody but the yankees". luv to see some allison slippage.

with dumbells 5 reps each round. 50 lb db largest size

30,35,40,45,50,50,50

6 minute 52# kb jerks - 18L/18R. Hand switch at 3 minutes.

10 minute break.

6 minute 36# jerks - 59L/57R. Hand switch at 3 minutes. Tried to maintain 20 rpm, but I slowed down the last 30 seconds each hand. Too fast for my current level of conditioning. The 16k felt light after the heavier bell.

20 minute break.

8 minute 16k snatch set - 75L/74R. 18 rpm. Shoulders tired from the jerks.

7x3x95 HSC.

we didn't actually do this today... our saturday workouts are open to the public and they don't like to do super-technical stuff. we did tabata with 8 rds of pullups, pushups, situps, and air squats. counting lowest reps, i got 7+12+9+15=43. the squats hurt.

f/29/5'9/135

As rx'd (I don't get to type that phrase much):
52/57/62(f)/57/54.5/57/62

Form correction allowed me to add more weight and achieve the 62 I failed on earlier in the workout.

Two weeks ago my weights looked like this: 38/42/48/54/58(f)/48/48
I am pleased with the improvement

M/19/188/5'6"
155-165-175-185-185-195(2)-185

as rx'd
40 kg
50 kg
55 kg
60 kg
65 kg
65 kg
60 kg

Age=28
BW=185

As rx'd

95, 145, 165, 165, 175, 175, 175

34/M/170

45,95,115,135,155,165,175

Took 4 attempts for 3 consecutive 175

Great workout today. Missed yesterday's due to lack of gym.

Warmup: row 5 min = 1126 meters
25 squats
15 pullups

"Diane"
21-12-9
DL: 145#, 145#, 165#
Pushpress: 75#, 75#, 75#
Time: 9:00
Second time doing DL's and improving significantly.

Hang Squat Cleans
First time doing HSC's and am very impressed with form & loads.
Warmup HSC's: 3@45#, 3@65#
Loads for WOD: 85#, 95#, 105#, 115#, 125#, 125#, 125#

Cooldown: 15 Pullups, 15 K2E, 5 min run

#25 Billy.

Just a stupid shoulder roll. Might as well have been getting out of bed. I suspect it was an old tear that finally folder under.

On the positive side I guess I can work on my rings until I can use my leg again. Can any one say 30 mu's for time?

As Rx'd:
145, 155, 165, 175, 185, 195, 215x1, 205x2

tough workout but fun...can't wait till tomorrow!

Sandy 95-105-115-125-135-145
Darlene: 65-75-85-95-105-115 lbs

WHO IS KELLY MOORE AND WHERE THE HELL DID SHE COME FROM?!?!?!?!

Go NYC !!

36/m/230#
Hang squat cleans
135,145,155,165,175,195,205X2 failed on 3rd.
PR.

Jim D. #82 wow, total bummer about the knee and what a crummy way to have it happen. Excellent attitude though, by the time you're knee heals in a few months you'll be subbing 3MU for 1MU :>) I can see the post now..... Instead of 30 MU for time I decided to do 90MU for time. It took me 8:42, I was feeling pretty good around 70 but the last 20 were tough :>)

Have Fun, Train Hard,

Billy

45/m/71 kg
3xCFWU
42,5 kg (6x3)
45 kg (2, failed 3rd)
Too slow when I get down to catch the weight, maybe because I'm a bit stiff after the deadlifts yesterday. Last time was better.

Straight out the Gate

Camp Fallujah

m/24/6'2/200

CFWU x 3

105-135-145-155-160-165-170

Fight Gone Bad
314 as rxed

135-140-145-150-155-160
Back sore, wanted to try more.

75# had to drop down to 65# on the last two sets

Didn't go exactly as planned. One of those that I felt the need to kick the barbell at the end of my set

No warm up

3 x... 95, 105, 115, 120, 125 (first two unbroken had to put it down to adjust my grip for the 3rd)
130 for 1

Could not hit 130 again!

It was driving me nuts. I must have failed 4 times before I gave up. And here I was thinking I would hit 135 for 3. HA! I think I'm out of it today. Wasn't feeling in the zone last night either. I think the side effects of Linda still have a hold on me.

Next time!

What does Allison slippage mean???

135-135-135-135-135-135-135

Slowly the Crossfit philosophy is spreading in Newburgh, IN. Had a guy come up to me and ask me what and why I was doing whatever it was I was doing. So I explained the site to him and he said he would check it out. I think I need a T-shirt that says, "No, I'm not deluded, just doing Crossfit."

M:22:190lbs:6'2"

3x155
3x165
3x175
3x185 (sloppy)
3x175
3x165
3x155

28yom/6'4"/215# Rotator cuff finally recovered enough for a WoD as rx'd, even if I did have to dial back the weight.
45
55
65
75
85
95
105
115 shoulder made noises so I called it a day.

My fire department has recently started a crossfit program. While I think it is awesome, all of it is done on duty. Does anyone who is a crossfit/fitness expert have anything to say about doing a tough "linda" and then trying to fight a fire 10 minutes later?

Can anyone give me some insight, just started WOD on this site on tuesday, unreal can't believe how sore I am...I would like some feedback on how long you are to rest in between sets when doing today's WOD(3-3-3-3-3-3-3), or if you are getting your rest while changing the weight?..someone please!!thanks.

27/6'8"/210

145,155,165,175,185,195,205

65, 75, 85, 95, 105, 115, 120

M/28/190/5'11

135
135
135
155
165
165
175

Let's go New York!

30yo/m/198

cfwu/bergner wu

7x3 hang cleans at 65lbs (all the weight i have at home)

then "fran" just cuz

5:48 PR by 2 minutes!

WU
oly bar HCS
95# HCS
WOD
115/135/155/165/175/185/195(1x)

44/76"/194

CFWUx3

95x3x2
105x3
115x3x4

7x3 @ 155

I should have gone heavier, but I have squats, DL's, and Romanians to do today. . .

#99,

most people rest between 3 and 5 minutes between sets. i usually do 3.

I'm sorry, I know this has nothing to do with the WOD, but I made my own homemade rings yesterday! It wasn't too bad, probably 30 bucks and an hour of figuring out putting them up. They are so much fun and ring dips are way harder than bar dips.

Train hard and have a great day!

Wanted to get decent form today so I didn't go as high as I think I could, but was getting close at the end.

115#
125#
125#
135#
135#
145#
155# (pr)

7X3 hang squat cleans
105
110
115
120
125
130
135

went light and slow since these are the first weighted squats i've done since starting back into squats again post knee injury. felt pretty good.

47/m/180

45,95,95,115,135,155(pr),155

finally catching on my shoulders, held good form through-out but didn't want to push my luck - next time we hit 175

115/135/145/155/160/165*/170x/

* failed third rep
x failed, period!

ps: is it ok to rest hanging stance on thighs and use legs to "push" bar up?

BW 173

135/179/190/201/212 got 2, missed 3rd then reset the bar and got it

Stopped there, felt a little popping in my right wrist. Need to work on rack position.

42yom 182lbs
HSC 3-3-3-3-3-3-3 (Last one was 20 Feb!!..)
WU sets 5 x 65lbs, 5 x 75 lbs, 5 x 85lbs.

Working sets:

95lbs-115-115-125(2-F)-120(barely)-115-115. Hol.y crap! I felt weak I guess, my PR from the last one was 145!!

Post WOD:

4 x 15 Kipping PU.
4 x 20 Ring Push ups.
4 x 10 Dips.
4 x 15 Inverted Rows.

I workouted out at crossfit Montclair today. Gregg you have a great facility. Anyone in the NJ area should definitely stop thru and show your support. Thanks to his help i got a pr on my cleans today.

85lbs/95lbs/95lbs/115lbs/135/155lbs/175lbs (pr)

I loved the space. keep up the good work.

32/F/140

85 x 3
90 x 3
95 x 1
85 x 3
90 x 3
95 x 2
95 x 3

I was thinking a bit more about the last rest day conversation, after digesting what CCT Joey and Rhowk and some others were saying, and there was one thing that keep on resonating in my head. I always find it very interesting that a president takes full credit for the economy during his term -- in a way, which might be unjustly so. Granted, yes, the President can enact certain legislation on tariffs, import taxes, exports, protect farmers, etc. However, it seems as though technology is the greatest driver in recent years - given the advent of the Internet and the popularity of cell phones. To say that these events have not greatly impacted world trade would be a great injustice -- even if you look at it from merely a domestic perspective, the Congress is still trying to enact legislation in order to take in taxes on sales of goods over the internet. I guess what I am trying to say is that perhaps it is not just a president and their economic policies that greatly effect the economy and free/world trade -- but technology over recent years has had as large of an impact, if not greater.

Male 46years 6'4"/240lbs
warm up with interval run...
7 sets x 135lbs....getting a little stuck at the bottom, but no problem getting set under the bar..move up in weight next time

31/M/6'2"/259 this morning

Hang Squat Cleans: Sets of 3

135#
135#
145#
155#
165#
175#
175#

It's been about 10 years since I did cleans like this. It felt good.

40y/o M
75" 204#
seem to be gaining lean mass. Was as heavy as 228# w/in the last year and as light as 195#. Upped P and C to about 21 blocks still 3-5xfat.

about 10 hours of sleep followed by a 2 block snack, a boring meeting, a nasty cough, coached a friend on form and a light warmup.

WOD: 3-3-3-3-3-3-3 Hang Squat Clean

135#/145#/155#/155#/165#/165#/165# (failed on last rep)

Yesterdays workout???

Can someone please tell me if it was intended to

A) do ALL DL's 21/15/9 and then all wall push-ups 21/15/9

or

B) Cycle between DL21/WPU21/DL15/WPU15/DL9/WPA9

Please let me know.

Thanks

Yesterdays workout???

Can someone please tell me if it was intended to

A) do ALL DL's 21/15/9 and then all wall push-ups 21/15/9

or

B) Cycle between DL21/WPU21/DL15/WPU15/DL9/WPA9

Please let me know.

Thanks

was watching the Nicole video for a "go-by" and noted she lands on her toes as she rec'vs the bar, then extends on flat feet....am I seeing it correctly, and this is the goal?

Thanks

bw 170

145x3x7

26/F/115

75-85-95-100x1(Failx2)-95-95-95

Did know I could do 95# clean ...Yay!

26/m/195

135/155/185x5

24/f/5'6"/145

63/83/93/99/104/109x1/77

33/M/180

135/145/155/165/175/185/190 Failed and drop the bar on my knee so I didnt try again...

32 yom 248 bwt

hsc
145/155/165/170/175/180/185 (last time did 180 on last set)

age 18 bw 170

85/95/105/115/125/135/(f)140(1x)

remember to keep hands closer in next time. cost me on my last set.

31/f/134/5'4"

Still trying to play catch up after having the dreaded flu that's turned into a dang pandemic around here. I was out for 8 days!

Last night, Diane (155# & pike pushups on a 30" box)
24:27 (thanks, Tommy & Ian at CFATL)

Today, did the Ass-whoopin' wod from the video...
11:47 Rx ... 10 extra pounds on those thrusters makes a big difference!

34/M/160

as rxd - hanging squat clean

135/155/165/175/185

Failed 1st attempt on 165 and 185 - nailed them on 2nd attempts.

Felt very weak on this new exercise.
95/105/115/125/125/135-failed/125/115

MAWL

AW - still sick

ML/216
135/145/160/165/170/175/180

46YOM190 5'10"

Scarecrows 100/15
KB Swings 52/15
Handstand Holds bdywt/1 min
(inspired by todays video)

Hang Squat Cleans as rx'd

140,160,180,200,210.220,225

3 reps each set. Did not go as heavy but kept reps as rx'd. Posterior chain was weak from yesterdays Diane.

Tony

3 X CFWU, 15 reps
135, 155, 160, 165, 175, 185, 195(1,f,1)

#94 AllisonNYC: Maybe you should have warmed up before doing the WOD??? I am surprised that with all the CrossFit seminars you have attended, you haven't become indoctrinated on the importance of warming up.

25/M/215

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

f/26/170

5 rounds of

5 MB Cleans (20#)
10 Pull-ups (jumping)
15 Back Squat (45#)

15:00 mins

m/27/225
135 x 3
165 x 3
185 x 3
225 x 3
235 x 3
245 x 2 grip failed on the last one
185 x 3

Improved over last time, just lost my hold on the bar, definitely had that third rep in me. Backed off on the last set a little.

115 - 135 - 155 - 165 - 175 - 185 - 190(PR)

The last three were more like hang power cleans with a front squat afterward. I need to get better at catching low with the heavier weights. Any ideas?

cfwux3
all reps with 95#

175 highest i could hit! 185 or bust

27/m/5'10"/185

135-135-135-145-145-155-155

Great video today! I honestly didn't think Allison would show up, but can't say I was surprised when she did!

135, 145, 155, 165, 175 (this was tough), 155, 135.

M/33/153#/5'10"

Tariq

For some reason I couldn't find the groove today. I was unable to catch the bar in a squat. I suspect it is a combination of bad knees and a tight back from Diane yesterday. Anyway, I subbed cleans from the floor. Reps as rx'd.

135-135-145-145-155-155-165(1)(f)(f)

Post: Ring Dips X10, L-hold on rings :30sec, 100 Singleunders in 1:54.

31/m/210/6'5"

135x3
155x3
175x3
185x2
185x2
175x2
155x3

Could not get the 3rd at 185 and when I dropped to 175 I was too fatigued to get the 3rd. Kind of a bummer workout.

We had our 3rd group CF WOD here @ CF Snohomish.
Jenny O., Mike, crossfit John, fireguy37, SWA, SRA, Sean, Kevin, Jeff & Charity

We had 5 groups of 2:
Jenny O. & Mike
Charity & John
Jay & Scott
Jeff & Sean
Kevin & Steve

Each group started at a different exercise, one person did the exercise while their partner ran a 400 outside, then they would switch. Once they both completed their 400 M run and exercise at that station they rotated to the next station and repeated until they completed all the exercises one time through. We kept track of total reps (except single unders) and time.

Push Press
Pull Ups
DB Power Clean
KBS
Single unders

SRA/fireguy37-18:24/239
Charity/crossfit John-19:02/325
Jeff/Sean-19:32/275
SWA/Kevin-20:19/271
Jenny O./Mike-20:30/273

For anyone interested I am shaving my head for an amazing event this coming Saturday 15 March 2008.

My wepage is: http://www.stbaldricks.org/participants/shavee_info.html?ParticipantKey=2008-38239

Please take the time to review the site and if you fill compelled donate to the cause.

Every child deserves a childhood...what better community to donate to the fight than this one.

Thanks,

Sully

St. Baldrick's is the world's largest volunteer-driven fundraising event for childhood cancer research. Thousands of volunteers shave their heads in solidarity of children with cancer, while requesting donations of support from friends and family.

At a St. Baldrick's event, something amazing happens. People who normally shy away from the very thought of childhood cancer find themselves compelled to support this cause after looking into the face of these brave children who are smiling broadly as their friends and family members proudly display their newly shorn heads.

Volunteers and donors see it can be fun to support a serious cause. Young cancer patients and survivors see how many people care. And researchers see St. Baldrick's funds helping to find cures!

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

25/m/5'8"/160
Allison I hope you kick that guys ass.
can't wait for part 2 to see what happens.

Did Eva today.

as rxed with 2 inch pullup bar and 70lb db

Billy - 47:29
Justin- 55:22 - subbed 60lb dbs
Shain - 57:14
Danny - 1:00:15 subbed 60lb dbs

I went lighter than last time. Last time I fell twice so I wanted to work more on form than weight.

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

Pretty good form I think. It was hard getting up out of the full squat.

Last time:
95-115-135-135-135-135-135

Great to see you EC! You look great, you must be working hard, seems like that Boston weekend was so long ago...

Saw Todd last weekend in Dallas, we had a blast.
Keep training call sometime soon...

David

OK so I was PISSED when I left CFSBK. Not happy with 130 for 1

I found a globo gym in my hood with Bumper Plates, a Platform and KBs! Whoa. I signed up and decided to stay and play for a bit.
The plates are all in kg and I have to admit I was pretty confused. I didn't know exactly how much I was working with.
It took me some time but I figured it out. All full squat cleans x 1:

95, 125, 135, 139.5, 142!

previous pr was 135. I think I owe my pr to some annoying guy who kept messing with my bar. He kept trying to "help" by messing with the clips which I didn't even want at first and by trying to change my plates. I finally had to told him to keep his hands off and stop watching me because he was making me nervous (he was really just making me uncomfortable).
The first thing he said was "YOU'RE going to lift THAT??".

#137 Mark R: Oh I know the importance of warming up and I wish I did. I didn't even want to admit it here but it was the truth. In BK we have people who use the space right after us. It was a now or never situation so I didn't really have time to warm up. I paid the price for it in my performance. BUT I DID warm up at the globo gym :) It obvously made a difference.

155, 175, 185, 195, 205, 215, 225, 235, 240

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

95
95
95
95
95
135
135

28/m/190

Haven't posted in a while and therefore haven't been keeping track on my PRs. I figured I'd better start posting again because I refuse to be one of those guy in the gym with a notebook.

As Rx'd
135, 145, 155, 175, 185, 185, 185

I started doing The Zone at the turn of this year and I can not stress enough how much my times and loads have improved as a result. Not to mention my overall energy and mental alertness. Any Crossfitters out there who are not currently doing The Zone, are depriving themselves of dramatic improvement. Just my two cents and small contribution to the community.

Everyone have a wonderful Saturday. Make it the best one yet.

"People seldom recognize the greatness of the moment they are living in."

Peace

Jeff in VA John in NY
We both missed Diane yesterday so doubled up today

Jeff 48'70"'190
Diane
225 pound Dead-lift
Handstand push-ups
(2nd and 3rd sets of 225# DL’s were broken – all HSPU’s modified with feet supported at chest height) Time – 4:38 (same as last time)
HSC’s 7x3

HSC's: 115x3,125x3,135x3,145x3,155x3,165x3, 175x1 (last time topped out at 150x3. I’m still getting a half squat vice full squat.

John in NY 48/68"/160
Diane 225# DL, HSPU feet on 59” high bar
Time: 3:59 Last 4:08 All DL’s broken, all HSPU unbroken

No HSC's today. TE’s do not hurt today for first time any day since EVA. Proper catching of cleans has aggravated the tendonitis before, so sub push press 7 x 3 to continue healing them (I hope).

Done w/ 2 min rest betw sets: 121, 132, 137, 143, 148 x 1 right elbow tendon torqued while catching the failed 2nd rep, 143 x 1 right elbow screaming so stopped

Caught up with Diane first.
7:47, w/ toes hooked over bar for HSPU. 11 seconds off my PR.

Hang Squat Cleans
3x125.135.135.145.155.165.170 Killed my previous PR of 150.

Great numbers Ness #155. Nearly 1.5xBW is impressive. I was just happy to top my BW.

95, 95, 105, 95, 95 decided to quit at 5 to work on technique. I was over involving my shoulders and felt a little pain in the left one so I decided that discretion was the better part of valor.

75/85/95/95/100/105/110

m/31/180/6'

rx'd

3reps
135
140
145
150
155
164
184x2 3rd failed

36M/5'10"/164#

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

No improvement compared to last time.

m/6'/195

speed sets HSC 7x3 w/155lbs, 30 secs btwn sets

22 m 165lbs 6'2''

85x3
95x3
105x3
110x3
115x2,115x1
115x2,115x1
115x2,115x1

need some work on these

As Rx'd

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

Amy 37/63"/123

cfwux2, bwux2, handstand practice
HSC
8x32,8x47,5x67
86,91,96,101,106(2),106,101(2)
failed at one attempt at 111
Hard ... still need to work on form.

Neil worked up to 130 ... don't know his exact numbers.

95
115
135
155 (2)
145
145

95
115
135
135
135
155(2)
135

31/F/5'3"/138

70
75
80
85
90
95
100 (PR)

Stoked that I did 100lbs so easily!

25yo male 165

177-187-197-187-207x2-177-187-197x2

m/34/70/192

115,135,185,205,225,245x2,225
grip was biggest issue, no chaulk

95, 115, 115, 135, 145, 145 (fail after 2), 135.

Grips on bars at VIP hurt.

All weight was in Kilos
B Dub 40 50 50 60 60 70 70 (PR)
Tana Fing D 20 20 20 20 20 20 20

It was Tana's first Hang Clean Squat and my second. I was pretty pleased with my form the second go around. Tana kept the weight low to get the form down.

95, 115, 115, 135, 145, 145 (fail after 2), 135.

Grips on bars at VIP hurt.

95, 115, 115, 135, 145, 145 (fail after 2), 135.

Grips on bars at VIP hurt.

23/m/220/6'1"

On vacation in Seattle with family, and alas, no access to any sort of equipment. Soooo . . .

5 rounds, 50-40-30-20-10 reps of:
pushups
squats

Stopwatch (cell phone) died mid-workout, so I didn't get my time. Gassed. Get some.

50/m/145

75-85-93-103-109-115-125

previous PR was 100. getting the technique now...

Day Late, but definetly NOT a dollar short!

Drove 23 hours yesterday to go from Texas to Quantico MCB in Virginia for a little bit of leave. I thought about asking affiliates to borrow some floorspace, but decided to just use the gym on base.

Long story short, did Diane in about half the time I thought I would
Goal:10 minutes
More Realistic Goal after not sleeping for that long: 15 minutes

Actual time to perform as Rx'd: 7:49

And to think, 2 weeks ago 225 was my PR for squats, those videos are invaluable!

85
85
95
105
105
110 F
110 PR
105

As compared with 2/20 I am pleased. Started with higher weight and got 5 # better at the top. Feel pretty good about that. Back is killing me from Diane but am glad I got through this one.

45/182

133, 155, 177, 188, F @ 204, 133

Done as HPC's, still protecting the hip flexor.

45-95-115-135-145-155-160

Had a good shrug and really felt like I was able to get under the bar well today. Should be able to top 160# no problem next time.

41yo/f/158#
lisaq wu x2
HSC 45#-10x, 65#-8x, 95#-3x 7sets
OHS 45#-15x, 65#-10x 2sets

I'm in F'burg, VA and have a garage gym...looking for people to workout/train with...

cfwu x2 +800m row

115,115,135,140,155,165,175

Big Neal,

That is a very pretty OHS you've got going on there.

Boston is legit!

Had more problems with the squat than the clean. Back still tired from the DLs yesterday. Had to drop down & work back up.

145-145-140-145-150-160-165

Actually felt better at the end than the beginning. Early morning workout after yesterday's afternoon w/o...

After I did 3 rounds of:
250m on elliptical (finished all at 2:00 or less)
12 walking lunges w/35 DB in one hand (24 total)
12 knees to elbows

I'm now in week 2 of CF & the K to E's are gettin easier--did all 3 sets of 12 without stopping!

43M/5'8"/180

34/m/165
95
135
185
205
225
235
240x2(missed 3rd, needed cup!)
dropped to 185 2 sets of three from floor

M/23/6'/190

Level 3 snow emergency in Ohio. All gyms in my area closed. Illegal to drive on roads. I had to jog through snow across town to buddies garage. Wouldn't miss this for the world!

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

Burgener warm up, then HSC w/ pvc pipe x 3, oly bar x 3 and 65# x 3
95# / 115 / 135 / 145 / 150 / 155 / 165

M/19/180/5'9"

As rx'd

95x3
135x3
165x3
175x3
185x3 (Previous PR from 2/20/08)
195x3 (New PR today)
205-fail

M/40/6'2"/195

125x3
125x3
130x3
130x3
135x3
135x3
140x3

27/m/185

as rx'd:

155
165
175
185
185
190
200 (last rep was weak, but counted)

197,207,212,219,224(2),227(1)

at cabin

500m Row
Burgener Warm-up

WOD
135 all sets

Had :30 to get in & get it done. Stayed w/135. Very light,but happy w/my form. Going lighter & workng on it has payed off.

Get some, Go again!

First time on this movement, but with the help of Crossfit South Brooklyn I'm getting the hang of it.

Worked up to 105, will definitely be able to go heavier next time.

55,75,89,99,104,111,116(x),116(1),111(x),89 x 3 x 3 practice
post - 100 double unders - 2:40

42yom / 148

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

Really like this lift keep them coming.

Post - 1pood waiter walking luges, GHD situps and 100 DUs

Bwt: 134

123
153
173
193 (pr)
205 (2 reps)
205 (1 rep)
123

cfwux3
burg wux2

7x3 hang cleans
95-115-135-145-155-165-170 all full squat

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

M/24/180

rushed for time, but did 95, 135, 135, 155, 165, 175, 185(f/1/f)
smacked myself in the chin on the 2nd w/175, guess it means im getting the bar hhigh enough at least

(posting for future "compare to" links)
no gym access. bummer, really like these now
home brew wod:
5 rounds of
10 ring pushups
20 kb swings (55#)
30 DU
~20min

31/M/200

WU: Ran a mile, lower back was killing me, so I finished by recumbent bike 8 miles.

145-155-165-175-180-185x2(PR)-165

Personal Record by 30#. It was a good day.

m/35/235
did cfwu x 1 then warmed up with 95lbs 5 reps.
135, 185, 185, 205 missed 3rd then got it, 205 same with this set. Last 2 sets were with 195.

F/37/5'6"/140

50,60,70,75,80,85,90 (did the first one then failed next several attempts)

M/40/5'11"/185

95,105,105,105,105,105,105

(pain in L back and leg R/T pushing weights with deadlifts?)

well this is my first week of CF and loving it but i started the WODS yesterday with Diane and today my back is jsut torched! i did 30 reps of DL @ 205# on Monday too before i started doning the WODS. Went hard with Met-con and weight 5 days str8 this week my body i syelling an need a couple days will get back to WOD on Tuesday.

today:
CFWU light 2 rounds

interval run on treadmill
3 incline 9.5 for 60sec, 3.5 90sec 7 intervals

M/22/6'1"/185

Hang Squat Cleans 7x3
175, 185, 205, 215, 225, 235, 245

3 reps 7 sets
50,50,50,50, 70, 70,70
Trying to get good form...from what I can tell from the vids.

Maxed at 185 lbs (same as last time). Knee popped so I didn't try 7th set.

46 / 174

88-110-121-132-144 150(2)-135

M/21/5'8"/130

7x3 Hang Squat Cleans
85, 85, 85, 96, 96, 90.5, 90.5

Videoed myself for the first time on this lift, definately have some improvements to make.

http://www.board.crossfit.com/showthread.php?p=270347#post270347

M/28/6'/185
as rx'd:

135/135/135/135/145/155/165(PR)

45/M/6/180

LOST 5 POUNDS SOMEWARE. (SURFING MABY)

HSC:
3-95
3-115
3-135
3-145
3-150 BROKEN REPS
3-145
3-135

DID 50, 70 POUND KETTLE BELL SWINGS BEFORE TODAYS WOD. FELT GOOD. GREAT WARM UP!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

1-185
2-195
3-195
4-195
5-195-pulled my right quad. bummer

40/M/188

Hang Squat Clean

95/105/115/120/125/135(PR)/115

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

185 OVHD Sqt x 1

Several of these were cheaters, or at least low hang squat cleans. Inconsistent technique - hit some heavy one easily and some light ones 'barely.'

45,65,95,95,105,105,105...Gotta practice this

20 minutes for rounds of:
400m row
20 bench press (153lbs)

4 rounds + 350m.

Row form greatly limited due to ankle, I'm at about 70% capacity there and bench poor today. Over did it, ankle throbbing.

155, 165, 170, 175, 180, 185(f), 185

Compare to:
080220
155, 160, 160, 165, 170, 175, 180

M/36/190

hang squat cleans 7x3:
135
135
155
185
185
195 (PR)
200(f)

29/m/181

135
155
165
175
195
175
175

27/m/167

95, 115, 125, 135, 140, 135, 135

22/m/170

95
115
135
155
165
175
185 PR by 20lb

For time:

Shovel driveway.

33/still fat / 70.5"

warm up
3 sets on machine ( sucked could'nt do full range of motion )

4 set conventional squats varried weight between 20kg and 65kg
I need to get coaching on proper weightlifting form.

1000m row fast. #9 on C2

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

CFWUx3 (I substituted push-ups for back extensions and dips due to lack of equipment.)

65 75 85 95 100 105 110 lbs

I need to work on form.

Oh my, Justin Farina, where do you live? It's just swealtering here in Cow Town.

M/22/154 cfwux2

95x3, 115x3, 135x3, 155x3, 165x3, 175x3, 185F

43/f/5'6

45 50 55 60 70

more practice than anything else

33/M/185

185/185/190/195/195/195/195

205 is in sight!

Still recovering from ACL Surgery
45
45
45
65
75
80
80
Concentrating on pointing the elbows up and the jump and the landging and not pulling my arms to early and making sure I drop down enough. Pretty much the whole thing.

65,85,95,105,115,125,135 1 rep (F),115

dumbell hang cleans after

37/m/185/5'9"

115
135
155
175
190
205-broken,regripped at ground, consecutive with pause after deadlift to do the hang clean
215-same as above
225-FAIL
195-broken,regripped
195-broken,regripped
195-broken,regripped

23/M/195

135
185
185
195
195
205
205

+ (3 x 3 Front Squats 245lbs. Practice DU's and Muscle ups.)

M/5'11"/168
115
125
135
140
145
145(Fail on #3)
Had to cut it short today. Sill having trouble diving under the bar

50 yoa new guy, 185 lbs, 5'08

95, 105, 115, 125 (2, fail), 115, 115, 115

KB swings, 40 lbs., 5, 10, 15, 20, 25

cfwu x 2

Diane this morning

asrx'd 5:52 wow that hurt

7:00 pm Hang squat cleans

45 x 10

135, 155, 155,175, 175,185, 195

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Currently attending O-lifting course so morning was spent with technical snatch work. Afternoon gave lots of clean and jerks more for technical purposes so 110 was max load used. The course is amazing so far.

m/34/166

135x3
155x3
175x3
185x3
195x3
205x3
225(F)
225(F)
225x1 GOT IT. PR!!!!!!!!!!!!

M/28/190/6'0"

As Rx'd:

135
135
145
145
155
155
165

26yoF/5'8"/156#

My olympic weights are in kilos:

40kg
45kg
50kg
55kg
60kg
65kg-failed
62.5kg- failed

5min warmup row: 1:58 per 500 @ 23 spm
CFWUx3

Never really tried these... so
135lbs
145
155
165
175
185
195x1 PR , fail, fail

finished up with 3x5 of clean and press @ 135lbs

Not good depth, closer to HPC's. Obligatory front squat work tomorrow before the rest day.

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

I was glad i could do this with my back injury.
125
135
145
145
155
155
160 (1) PR

hey, hey... new to the game, or should i say new to the pain. not sure how to do the hang squat clean... please help with a quick description. thanks.

ahh- most of the polka dots on my face from the HSPU from the other day disappeared. Thank goodness! :)

So then I did
"Dianne" 21-15-9
165# DL
HSPU
Time= 11:29 PR at this wt

I started a few reps on the HSC but just did not have anything left in me today.Practiced some more HSPU to pay attention on my breathing during them.

*laugh* lots of crossfit marks this week-from the broken blood vessels the size of tiny pin marks on my face and neck, completely torn hands today, and on each leg- 8 nickle to quarter size bruises from just above my knee right down my shin on each leg. This week my body is telling a story of crossfit and PR's. Ha ha
Erin

135
145
155
165
175
185 x 2
135

m/38/6'1"/220

Couldn't get to the gym so I used kettle bells (the big ones). Good times.

David
M - 32 - 5′10″ - 174# BW

BJJ in AM x 1 hour
CFWU x 2 x 15

WOD, as rx’d: 7 x 3 x 115
WOD on 080220: 7 x 3 x 135

Notes: Second WOD back, kept weight light and manageable compared to last WOD. Feeling somewhat better, still down 4#. Trying to get BW back up and get back to work!

Also, upping CFWU reps to determine if some gains can be made in the WODs with higher rep ranges. I can already notice a significant effect on the WODs.

Good to hear your learning lots, Trevor!!

24M/6'6"/247lbs

Hang Squat Clean: 3-3-3-3-3-3-3
155
175
195
225
245
265
275

All cleans caught below parallel.

Snow making life difficult. No Rx'd WOD today.
Instead subbed:
On a running clock shovel 1 scoop of snow the first minute, 2 scoops the second minute etc...
Time/Scoops: 3 hours 25 min./about 4 million (PR)

First time ever doing cleans... Not sure if my technique is right yet. I'll push it a little more next time

89
89
89
89
89
111
111

41yom, 5 9, 175#

95
105
115
125
130
135
140 fail - went down to 130

My sixth WOD in a row. Haven't rested in 11 days. Can't stop. Don't wanna stop.

did 3-3-3-3-3-3-3 push-press because of knee injuries.

all did cfwu x3

wyatt (1st time doing this)...slosh pipe, 45,45,45,45,45,45

laura...45, 65, 75, 85, 95, 85, 85

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

85, 105, 115, 105, 105, 105, 105

Staying a bit light to focus on form.

31/250#

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

33 YOM 198#

145
155
165
175
185 (PR)
195 (PR)
205 x 1

Hang squat clean:

127 x 1 x 3
127 x 3
127 x 3
127 x 3
132 x 1 x 3
132 x 2, 132 x 1
132 x 3

Snowing today
Did ten shovels of snow per minute.
4 hours completed 18 city blocks both sides of the street.
5 blocks short of PR but thatnkfully the city plow missed me this time. Still recovering from the head trauma.

145/155/165/175/185/195F/195 full CLx2

Back is too jacked. Just going to do some pushups maybe some ring dips or something. First time being injured in a long time. Bumming me out.

145/150/156/156/156/167(failed third)/145

Failure was from grip slipping, hands were starting to get a bit slick. Last time all sets were 148#, so this is an improvement.

196#

157,177,197,207,213,218x1,218

m/39/5'6"/150

hang squat cleans:

115
125
130
135
135(f)
135
140(pr)

felt pretty good. got over fear of dropping under weight. will go harder.

cfwu
+
Double Under practice. Wow, for the first time I got 21 Double Unders consecutively, and probably did around 150 before doing the WOD. I have been working the jump rope since late December, so this is a major PR for me. I will be hitting 50 consecutive DU's by April.
+
WOD = 95lbs all sets. Worked form. Did this in my apartment gym rather than the Blackbox, and the last time this came around my form was pretty bad. Still new to all this.

135
155
175
180
165
175
155

85
100
115
130(f)
130
120
120

27:20

135# DL 75# shoulder press.

BW 70kg
60kg 3
70kg 3,3,3
75kg 3,3,3

M/23/153

95x3,135x3,155x3,165x3,175x2(f on 3rd),135x6,95x6

M/38/5'8"166
hang squat cleans:

95
105
110
115
120
125
130

Started too light. Left shoulder hurt.

135x3x1
145x3x2
155x3x4

ended at about 75# still trying to get the movement and my grip was shot form yesterday... yeah I know it's weak.

27 YOM
195LBS
5'10"

Warm-up:
KB Swings, Pull-ups, Ball Slams

WOD As Rx'd:
185 - 185 - 185 - 185 - 205 - 205 - 185

did Diane, some cleans form work, and some kipping pullups work. How long does it generally take to go from very few to many?

Diane - 185 DL
HSPU with feet on bar in squat rack.
about 12 minutes.

m/25/165/5'6"

115 - 125 - 135 - 135 - 135 - 135f (2 reps) - 135 - 145 (overtime to make up for the failed set)

Brand X Saturday workout:

5 rounds for time:

3 OHS - 95#
6 front squats - 95#
9 back squats - 95#
12 box jumps - two large tires.

...for women the prescribed weight is 65# on this one.
I used the 20" box jumps, with permission from Coach Martin, and jumped all of them.

Got 16:49.

I also got 2 24" box jumps which is a record. Yay!

M/20/147

95x3
115x3
125x3
130x3
135x3
145x3 (PR)
145x2
145x1

I ripped open a few callouses yesterday in the middle of Diane so I wrapped up my hands today, and my grip felt so comfortable on the bar. PR'd by 10lbs. :)

M/27/219

135
135
135
135
135
135
135

m/24/207/6'3"

95
115
125
135
145
135
135

could not go that far down back hurt

5 min C2, CFWU, BWU, several sets HSC warm up.

133, 138, 143, 148, 153, 158, 163 (f) then X3

hand grip stuff and 500m easy row cool off.

Last time started out strong and bonked. This time started a little lower and ended higher in weight. Full ROM.

25/f/5'2/132#

breakfast: run 5 miles = 37:32

work for 4 hours, then

warm-up run 1 mile, cfwu x 2, burgener warm-up w/bar, practice HSC w/ barx5, 75x5

WOD:
95-105-115-125-135-140(2)-140(2)-115
*sigh* still hurts to land a jump... i let the pain from the shin gashes psych me out. i know i can make 3 @ 140#. but i just didn't pull it off today. maybe i shoulda took a couple vitamin I prior... o wellz.

67, 95, 117, 135, 135, 135, 135

Did this after a 3-hour kettlebell clinic with Catherine Imes. Kept weight low. Was already used-up when I started. Still not getting full extension before 3rd pull. Probably should go even lighter to find that full-extension.

M/46/145

5Km run 25:09 for WU
CFWUx2
FS for WU 65x5, 95x5

Hang Squat Cleans x3
95-115-135-145-145-150-155

Hang squat clean 3-3-3-3-3-3-3 reps
BW 183
95,100,105,110,115(1-1-1),105,105

A little better than last time

Pre: Usual WU's.

WOD: 95, 115, 135, 155, 175-got a call (dammit!). At work; no bumper plates. The "strain" to my left quad from my WU's for "Linda" is now an ugly bruise (maybe a tear?). Still, I gave it my best shot, though my squats were down to 1/4 depth after 135 (I was working on the pull portion, despite not being able to full squat)...so stopping early today may have been a blessing in disquise. Ibu and ice tonight; I'll continue on, as it seems to be getting better.

Post: Stretch!

m/174/45

130
130
130
135
135
135
140 PR

m/21/205
89x3
109x3
119x3
124x2(1f)
124x3
129x3
134(f)

95/125/135/145/155/165/175

20/m/150

89
109
114
119
124
129
119

m/20/165
95X3
115X3
135X3
145X3
160X3
175X3 -4 sets with a jerk at the end for good measure

19/M/150#

95#
115#
135#
145#
145#
140#
140#

23/m/170

95
115
135
145
155
165
155

44/m/154

As rx'd 7x3

65
75
95
115
125
135(pr)
135

All were full squat except at 135. Wasn't quite getting under it like the lighter weights.

Age 52/BW 250# - Single Arm Cleans 7 sets of 3 w/"big bar" (55/55/65/65/65/75/75)

m/27/6'3"/167.2

Not sure if I did the exercise right but I did...

65-75-75-75-75-75

29/M/72 (158)

As Rx'd: 7x3
40
42.5
47.5
52.5
50 (form check)
55

M/25/5'8"/157

65,65,85,85,85,85,65

I just am not to good at these still, my form needs help, so i am on the light side for sure. I need someone to show me this that knows what they are doing.

Brian and jared, hope you guys are having a good weekend! I am looking forward tomorow!

Katon

95, 135, 155(1), 135, 135, 135, 135(2)

having a hard time getting under the bar at the heavier wts

m/27/173#/5'10"

95#
105#
115#
125#
125#
130# (failed on third rep)
125#

I think my grip was the limiting factor more than anything. Having a ripped callus doesn't help.

95-115-135-155-165-185-205(f)-185

Late Post but did wod on correct day.

wts in kg
60,65,67.5,70(1+f),67.5,67.5(2+f),65

significantly better than last time

M/21/152

Was my first time doing these with more than a broomstick.

65#
95#
115#

I didn't do anymore sets because I knew my form was far from perfect and I didn't want to aggravate a previous wrist injury. It was fun though! I wish I would have tried doing this with weight before. It was just so exhilarating to catch the weight on my shoulders and stand up. I am also really excited that I will be spending some time with my cousin this week, and he can teach me the Oly-lifts. Should help me get the form down faster than watching video after video. And I can't wait to see what kind of weight I can manage with better form.

34/M/168#/6'0"

CFWUx3
WOD: HSC 3-3-3-3-3-3-3

145
155
155
165
165(Failed on third)
155
155

M/28/195/5,11
115,135,155,175(2),165,165,165
People in the gym look at me funny...

42 m 231 6'4"

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

135 155 175(1) 165 170 175 135. Got greedy and tried the 175 too early, got my head together and nailed it on the second try.