Can't wait to see the whole video. He makes it look so easy!

I think I am first!

I want to wish all you Crossfitters out there a very Blessed Easter. He is risen!

Eric

Phil 4:13

My favorite WOD. Too bad that Windy City CF is closed on Sundays, but I'll make it up and do a timed 5k tomorrow.

Oh this hurts, I've been looking foreward to C & J's for ages. Ho hum, stoopid ankle...

ooolala one of my favorites

So I'm spending at least 15 minutes a day in a handstand getting ready for the Gymnastics cert next weekend.

My eyes look funny and I couldn't figure out why until I looked at myself up close in the mirror. I have a million little red spots around my eyes. I'm pretty sure it's from the handstands.

How long does it take to go away and how to I prevent it from happening again or getting worse?

Cool! My first WOD in 3 weeks! I love clean and jerks!

I wish I had written down what I did last time instead of just posting on the computer. Oh well. I'll try to goto bodyweight and then see if I can go up from there I hope so. Happy easter to all.

love it! clean and jerks are the best. wrist has healed up. ready to go.

Okay good, I can still eat a good amount after this!

i'll be flying all day on my way down to Hurlburt Field for some work. Woot Woot.

Have fun with the clean and jerks.

AllisonNYC, there was a lot of chat on the message boards about that very topic not too long ago. Do a search and you should find what you're looking for.

Allison,
Here's the tread that you might be looking for.
http://www.board.crossfit.com/showthread.php?t=21603&highlight=hspu+red

I like heavy.

AllisonNYC will you marry me?

Yesssssssssssssssssssssssss! I'm going to get after it tomorrow. I see prs in my sights.

Happy Easter!

Warmed up with PC's today- should have a good C&J tomorrow. Are chocolate bunnies zone?

Hope everyone has a great Easter. A wise man once told me if you don't have a cheat meal once in a while, you are not in the "zone" of normal humans!

doesnt seem like a good choice for a holiday workout. maybe a 5k or something else...guess ill be doubling up sometime this week. oh well

Happy Easter. Yes, chocolate bunnies are paleo, but only on Easter!

I set my Clean pr on friday at 315lbs. It will be interesting to see how much of that i can get above my head. I'm shootin for 275lbs.

Love some cleans. The coaches at HEL have done a few clinics lately focusing on the O lifts. My form feels very solid and I nearly beat my college max. Love it.

Allison- They go away in a couple days of not doing whatever it is that caused them.

All you GSX guys have fun tomorrow. I doubt I'll make it back in time to get up there.

All you GSX guys have fun tomorrow. I doubt I'll make it back in time to get up there.

Fellas,

My gym will be closed tomorrow. All I'll have access to is a track and a pull-up bar. Any suggestions as to what I can do as an alternative to this wod? Thanks...

#22

Track and a pullup bar, did you do "Nicole" last week?

C&J'S Awesome!To all the crossfitters have a blessed easter sunday, and aloha!

hey i get those red dots around my eyes too when i do handstands...they go away in a couple days...but still everyone looks at me funny...i dont think there is a way to not get them for us fortunate people...

#23

Yeah, I did. I guess I could do it again. Bummer, though...I guess there isn't much I can do to replicate the strength wod's without weights...

Gauocin...
You'll have about 90% of One World with you!

think I will do the clean and jerk as well as:

Squat: 3x5
Bench: 3x5

Still hung on the SS workouts :)

Oh, and HAPPY EASTER everyone! Loosen up on your diets and enjoy yourself!

Happy Resurrection Day! With so many people born without the ability to use there bodies, what better way to thank the Lord for his gift of health than by shooting for a PR today. Don't ever take the simple opportunity of a WOD for granted, it may be your last.

Hi-
I’ve been lurking and learning here for a while. I have a few sincere questions. I’ve tried to search for answers, but I haven’t found any that are satisfactory. Maybe some of you guys could help me.

1.Why is the barbell the preferred tool for lifting?
Doesn’t this go against the idea of real-life, “functional,” movements? There’s not much in this world that’s as convenient or as symmetrical to lift as a barbell. Wouldn’t sandbags (hard to grip . . . shifting center of gravity) provide a better real world “functional” weight to lift. Shouldn’t something like sandbags be the standard lifting apparatus because they work balance to a far greater degree than a barbell?

1a. Also, doesn’t something like a sandbag, with its infinite gradations of possible weight allow for more precise scaling than a barbell? I guess you could use a shot loaded barbell to allow for precise scaling.

2. Why is the squat such a favored exercise?
Isn’t the step up a more functional exercise? Isn’t climbing the stairs while holding something heavy an even more functional exercise because most real world actions involving the legs have movement in more than one plane? Perhaps climbing the stairs two at a time to fully engage the hamstrings would be the best? It seems to me that using one leg at a time requires more balance than using the legs together. Isn’t it more functional to use one leg at a time?

2a. A friend of mine says that the squat allows for greater maximal strength development because the balance and stabilization are less than for the step-up and climbing stairs with heavy objects. I see his point, but does that mean that the leg press is the ultimate tool for developing maximal leg strength? It totally eliminates balance and stabilization . . . 600 lbs is no problem.

Thanks for any education you can give me.

Comment #26, I don't know if this is a strange coincidence or your doing a poor imitation but if it's the latter then that's truly uncool...

And look, comment #26, your e-mail address doesn't work. Shocker.

Happy Easter to all the real CrossFitters out there!

25/m/190/5'9"

As Rx'd

95-105-125-135-145-165-170(PR!)

viva la revolution!

#22 - do a search for "Nicole" on the FAQ

#26 - How about, right-wing conservative atheist CrossFitters rejoice!

And does anybody know the latest on "Fitna", the Geert Wilders film? Network Solutions has blocked the site preemptively, despite the fact that they are willing to host hizbollah.org and english.hizbollah.org (you can't make this stuff up).

208lbs 32y/o male 73'
warm up 2x20 push-ups/squats, light jump rope.
press barbell 3x5reps.

135
155,good
175,good
195= missed.
195=cleaned, couldn't Jerk.
195, good slightly dirty
195, missed the jerk, held the rack then jerked it.
195=missed
185, good
185, good; some arm bend.
Warm down: 165x5, 135x5, dl 135x10, light jumprope

1st time doing this, practiced for quite a while with just the bar.

Question: is it normal for your back foot to point out (45 degrees approx) after the jerk? Is that bad form or not?

as rx'd 65/95/115/95/115/115/95

great article in today's NYTIMES.com about Crossfit. enjoy.

John,
Thanks for the heads up. Here's the link:
http://www.nytimes.com/2008/03/23/magazine/23wwln-medium-t.html

Hope that works.

warm up - 1mi
135/145/155/165/175/185/200(pr)

Scott

155/175/175/155/165/175/185 (fail)

Matt

155/175/185/195/205/215/225 (fail on the jerk)

Happy Easter All.

SWEET

191lbs // 29y/o // Male 73'

115lbs
135lbs
155lbs = resulted in poor jerk form, still completed rep.
155lbs = poor clean, didn't get under it, still completed rep.
155lbs = again poor jerk form, still completed rep.
155lbs = good, form still an issue
165lbs = more of a push press at the top but still completed rep...PR
*I need to focus on form and tech. anyone have a good link that will take this in further depth than the wmv demonstration?

how can there be no compare date for this? we've never done it??

Home sweet home!
Jim 48/165/M 95,115,135,145,155,165f,160f
Mark 28/215/M 95,115,135,145,155,165f,160

OCS is almost done. I can't wait to get back to the Crossfit workouts!

Mike~

#22
There are more than just "fellas" capable of providing you with help.

With that in mind, I'd pick a strong lady like "Nicole" as the WOD. Pull ups and 400m runs.

up to 205, tied PR, 3 min breaks today between sets, not enough rest but we have an easter dinner to make :)

39M/180

CFWU

1- 60kg
2- 70kg
3- 70kg
4- 70kg
5- 70kg
6- 75kg
7- 80kg (fail on third pull)
8- 80kg (PR)

I've been working light C+Js 2-3 times a week as part of my warm-up to attempt to improve form and speed. Paid off today with a 5kg PR on C+J.

Sam

305 pr good workups to that point

M/31/215

Thanks for pointing out the article a good read and well written worth looking at.

53 yom/6'/185

C+J
80 kgx1x7

Age=28
BW=185

Berg warm-up
Joint Mobility Drills

135
155
185
210
210
215* (PR)
210 (f)

*Did not full extend on the Jerk.

2 Rounds:
25 Pull-ups
25 Squats
300 meter row

no olympic bar available today

KB clean and jerks single arm

30 lb db 10/10
1.5 poods 3/3
2 poods 2/2 x5

30 lb high pull and press x50 (both arms same time)

male 46 y/o 153#
C&J 130#, clean was the easy part...need more jerk practice especially getting the front foot out far enough. Currently following the wod from Coach B at www.mikesgym.org so today is rest day. Happy Easter to all.

m/40/195

1st time doing clean and jerk
67/78/89/100/111/122/133/failed at 139

Technique is not quite right, although I'm pretty sure that I couldn't life 133 over my head slowly, so I must have part of the technique working.

I think I moved my legs too far out during the first part & didn't squat deeply enough, and didn't go into enough of a squat on
the second part.

Scared the hell outta some globogymer. It was funny. C&J's sure clear out the area around you!

Back still tweaked:

CF wm up X 3

135
135
135
155
155
155
155

I'm an atheist, but Happy Easter to those who are celebrating it.

95-100(PR)-105(PR)-110(PR)-115(PR)-120(F)-120(F)

New PR on Clean and Jerk by 20#

Mike Mc---Congrats on your new PR. You rock!

My form is getting better...

115/135/145/155/155(fail)/155/155/165(fail)

tkeeloh
did the same thing trying to get 250 over head, the guy had his 135 on the back squat walked it over to the other rack, on his shoulders, nice form on his part

My 1st time going for 1RM C&J. All Jerks were split jerks.

155# - (pretty sure this is already a PR on the clean)
165#
175#
185#
195# - failed on first attempt (didn't commit enough) but got it on second try. Jerk was more like push press than a jerk.
195# (PR) - much cleaner!
175# - failed on 200# attempt (couldn't commit) so finished up with ligher load.

Huge PR today both clean and jerk! Prior clean was 145ish and jerk was 170-175#!

Got this one in this morning, luckily I have a 24hr gym. PR's on all since I've never done this.

55x1
65x1
75x1
95x1
95x1
105x1
115x1

We did sets of 4 at HEL last week: 45, 55, 65, 85, 95, 105, failed twice 125, 115 easy. If I get 135#, I'll have my lifetime PR. I want it by the end of this month!

#35 Devon: You want to be slightly pigeon toed in the jerk, to keep your balance pushed in and more forward than back. When you finish the jerk and are coming down, bring the front foot to center, then the back foot. ( so we were told at the clinic at HEL last week).

#22 SDI: I'd pick Angie! 100 pull ups, 100 push ups, 100 sit ups, 100 squats.

Haven't learned the C&J yet, practiced the hang squat clean for form.

Allison, I'm trying to not "ride the elevator down"!

135
155
165
175
185
185
195-PR

Timed myself for some reason for the seven 'record' lifts, 23 minutes, for what it's worth...

He is risen indeed!

135
40 yo M 5' 11"
145
155
165
175
180 (failure on clean portion)
180 (failure on jerk portion)
180 (tried one more time, successful clean, almost on the jerk but not quite)
First time for C&J, technique stinks, but working on it. Love it though!!

MAWL

AW - 75/85/95/105/105/105/115
ML - 135/145/155/160/165/170/175

135
135
140
145
150
155 (bad clean, good jerk)
160 (good clean, missed jerk twice)

light kb snatch + ohs + mobility drill warmdown

33 m 195#

Warm-up: 1000m row, joints, CFWU x 3

135-145-155-165-175-185-195

Did some core work and then finished with a 1000 row.

I just C&Jed my own bw. Is that good?

1st WOD after laying low with a cold. Did 3x7 instead.
115 125 135 155 165 165 165

Skipping the WOD in favor of a kb sport training day:

6 minute 52# kb jerk set - 22L/27R. Hand switch at 3 minutes.

15 minute break.

8 minute 36# kb jerk set - 80L/82R. 20 rpm. Hand switch at four minutes. The left side was tapped out after four minutes; I can not maintain that pace for the full five minutes yet. Right side still good at that pace for a little longer, maybe another 30 seconds. This set went much better than anticipated.

30 minute break (cutting/taping/applying velcro strips to 2" thick pieces of styrofoam insulation to make "pain free when I miss" box jump progression steps).

8 minute 36# kb snatch set - 84L/84R. 21 rpm. Hand switch at four minutes. Both hands good for another 30 seconds at that pace. Hands in good condition.

cf wuX2

m/36/165

95#
115#
125#
135#
145#
145#
145#

115
135
135
145
155
155
155

Full squat cleans

http://www.nytimes.com/2008/03/23/magazine/23wwln-medium-t.html?ref=magazine

This is a new article in the NYTimes about crossFit

Adrian...my man, you make it look so easy, thank you bud.

34/M/77kg

As Rx'd:

1. 75kg
2. 80kg
3. 75kg
4. 75kg
5. 75kg
6. 75kg
7. 75kg

Hang Power Clean

135,145,155,165,175,185,200(PR)

Good article. Going to hit this workout up this afternoon. Looks like a good time.

I just missed the gym!

I have talked to a couple pretty long time crossfitters and they had not seen this movie! for some reason it was one of the first videos i watched on the site and one of the best overall lifting and strength demos i have ever seen.

Go to MISC Videos and CF SANTA CRUZ PLAYS W/overhead strength!

Adrian shows what you are caplable of. B/W Clean and Jerk is great but watch!!!

MY BADD, KELLY TO! SHOWING SOME SERIOUS OVERALL BODY STRENGTH!!

HAPPY EASTER!

CROSSFIT SF PLAYS WITH OVERHHEAD STRENGTH!

Can you do a split jerk or does it have to be a push jerk?

Can you do a split jerk or does it have to be a push jerk?

bw: 183

As rx'd: 135, 145, 155, 165, 175, 185, 195, 205, 215(failed the jerk)

28/M/6'/200

CFWU x3, Mike Burgener WU
As rx'd, 135/135/135/135/145/155/165
starting to get it back...

M/27/190

185
185
205
205
205
215
225

M/27/190

185
185
205
205
205
215
225

i'm still not very comfortable with cleans... started light:
115, 125, 135, 145, 155, 165, 175

by the end i had stopped trusting the clean and i was using way too much arm strength... i'll work on that.

M/220/49

135 x 2
155 x 2
175
195(pr)
205(cleaned - failed jerk)
205(cleaned - failed jerk)

1st time for the clean and jerk...took it easy and worked on form. Used the bar for many practice tries.

95
115 (X6)

7 x 115

115, 125, 135, 145, 155, 165, 170 full squat clean and jerk

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

then did some DL work and OHS.

Straight Out the Gate

On tour (Kuwait)

m/24/6'2/200

CFWU x 3

135
145
155
165
175
175
175

I liked this one. How'd you feel about it Jlove?

21 male/160lbs

new to full c&j

135 good
155 good
175 good
180 good(pr)
175 good
185 miss mental block
185 miss mental block

I did 180 a good three more times and it wasnt hard but as soon as i put those 2.5s on i wasnt even close...very frustrating.

Theresa,

My apologies. Thanks for the suggestions...

bw 165

155
170
175
185 --- miss
185 --- miss
185 --- miss
180

26/m/195

155/175/175/185/195/205/210f

Rambo X comments 78 and 80

Thanks for the overhead strength video of CFSF, the overhead figure 8's are crazy :>)

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

Now I'm off to see if my gym is open for the WOD...

Have Fun, Train Hard,

Billy

Clean and Jerk 1-1-1-1-1-1-1 reps

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

Mark
65, 75, 85, 95, 105, 115, 125, 130

rack position and clean practice

Crossfit ATM
M/23/162
135
155
175
185
195
205(clean but no jerk)
200(clean but no jerk)

Hi Guys, got a question for you all. when ever i run a few days later i experience alot of pain in the lower medial section of my shins. I dont think it is shin splints.. Could it be compartment syndrome? If so has anyone else suffered from it and how did you over come it? I think it is down to a faulty running gait but have not yet worked on the pose running style. Any help would be welcomed.

40/m/160
115, 135, 155, 185, 205(ugly-but I got it-pr)
All sets but 205 were good form-or at least ended with good form after a few tries.

All sets were multiples (3-5) to get good form.
did light weight clean and jerk, and snatch to
work on form.

and also if my shins are bad is it ok to sub the running with the rower?

anybody have any recommendations for somewhere cheap to stay for my cert in san diego early may?
thanks
miles

#5 AllisonNYC
I get those two, the second day I they were gone but became puffy. Looked like I had eye bags from a rough night out. Anyway, the redness and puffiness never occurred again after several HS hold or HSPU practices thereafter. I came across the same board discussion that KWood linked here today. You're one tough chick!

Kelly Moore - you always rock! You'll have to autograph one of my KBs one day. :)

42/f/5'3/115
C&J 1-1-1-1-1-1-1

Clean and Split Jerk for me.
60min Indoor Cycling Warm Up
Burgener Warmup X3
45# x5
55-65-75-75-80-85f-80-85f-80f-80
average of 3min rest in between.

5min rope jump + CFWUx2

WOD:

50, 55, 60, 65, 70

Missed 75Kg twice :(

25/m/155

1: 95#
2: 105#
3: 115#
4: 125#
5: 135#
6: 155#
7: 165#

29/M/180

115
135
155
165
170
175
185
All squat cleans and split jerks.

Can't wait to start doing these lifts. I ordered a bar and a set of bumpers, and they should be here by the end of the week. I was doing the snatch at my local gym for last weeks WOD, but they don't have bumpers. Needless to say when I droped the wieght when I missed I was politely asked not to drop the wieghts anymore. So I said screw the gym. I already have most of the equip I need at home. I've only been doing CF for a couple of weeks. So I've been trying to build a good base, and practice my HSPU's a couple times a week until I have everything I need at home to follow the WOD's. So today I did a modified Barbara
5 Pullups
10 Pushups
15 squats
20 Sit ups
with 6 lbs in my Xvest
20 rounds no rest between rounds except to drink water. At 13 Mr. pukey almost visited me so I started waiting 30 seconds between rounds, and droped squats and situps to 10 and 15. He almost visited me again at 18 and 19. Final time 54:49. Man I love this stuff! -Happy Easter

as rx'd

135
145
145
140
140
145
150(PR)

95,115,120,125,130,135lbs

#31, davev --

I can't address all your questions, but here's my take on #1 and #2:

re #1. Barbells are a good approximation of a dimensionally large load (large box, e.g.). I personally prefer to use 2 dumbbells, finding that I run about 2/3 the total weight as the equivalent effort. I believe this is due to the required use of stabilizer muscles with the DBs which are not required with the bar. I also tend to have a significantly weaker left side (shoulder, mostly), so this ensures my left side does equal work and I can't favor it, even unconsciously.

re #2. Squats work both major planes (dorsal/ventral, fore/aft) of the legs. And, properly done, they work on an explosive opening of the hips. That's where a lot of power for all kinds of activities comes from. For me, it's important to Krav Maga work. Not just the kicks, either, but bursting in is much faster with an explosive hip movement.

The bottom line is that CF is about functional movement, yes, but you don't have to replicate a given movement to train functionally for it. As an example, thrusters are a great trainer for punching - lots of power increase from the shoulder through the arm AND the core explosion, even though the vector is different - because the increased strength makes the the hip rotation possible at higher speeds.

M/36/201

as Rxd

135
155
175
185
185
195
205 miss on clean
185

Have to work on clean. Jerk is pretty easy.

#78 That's an awesome overhead strength vid.

pre: some of the cfwu
post: 7 L-sits, agony after the other day, rest of cfwu/cd
185 smacked myself on the collar bones on the last one, a little spaztic as I approached failure 200 is doable now

Time to bite the ears off of some kid's chocolate bunny.

Did this yesterday along with snatch

Snatch warmups then -80-80-80 kg (90%)
CJ warmups then -85-95-95 kg (85-90%) Jerk is finally feeling right again, thanks Coach B.

135-140-145-150-155-160-165

Form getting better but still not right, having trouble landing in a full squat. I land about 3/4 of the way down then bottom out before rising.

43/f/5'6

cfwu X 2

50 65 70 80 85 85
shoulder hurts

tabata squats and run

Male 46years 6'4"/238lbs

115, 135, 145, 150, 150, 150(fail), 135
getting stuck at the bottom????? at 150...obviously techique is an issue....no problem with jerk portion...

34m5'10"200#

C&J: 89, 133, 177, 197, 221(F), 221(F), 208 (pr?)

New pull-up bars are in the ground, the cement is drying... very excited. No more driving across the desert to Muscat to do pull-ups. (Now I'll be driving to row...)

Happy Resurrection Day! Christ died for the atonement of sins and rose on the third of his death. What shall we then do in light of this resurrection?

M/40/225

155/175/195/205/221/231/241

Followed by Tabata 55# DB swings

First WOD in my new apt. Concrete floors good.

35/M/79kg

CF WOD no3
Never done a c&j before...

kgs: 50/60/65/67,5/70/72,5/75kg(pr)

135,135,145,155,165,165,170- First time to do these and I already felt like I was punishing the heavy bag!

#114 annlee -

Thanks for the good info. The difference between what I can do with a barbell compared to a sandbag really got me thinking about things.

Great time lifting at lunch at the Cert today. Adrain, Tony B., Austin B., Jolie, and me. That was the best lunch ever!

220/240f/230f/230(PR!)/240f

Thanks to Tony B. and Adrian for the great coaching.

45/M/6'/180

1-115
1-125
1-135
1-145
1-155
1-160 ON THIRD ATTEMPT.
3-165 FAILED
5-135 AT FAST REPETITION

JERK IS HARDER FROM THE FRONT! I CAN GET 185+ FROM THE BACK OFF SHOULDERS BUT ONLY 160 OFF THE FRONT.
THIS IS NOT MY STRONG SUIT.

I WISH I HAD A COACH!!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/22/153 cfwux2

95x3 warmup
135, 145, 155, 165, 175PR, 185F, 185F

115
135
155
165
175
185 (f)

22/m/180
135
135 getting form down
135 form good
135 good
145
155 2nd attempt
165 failed at the overhead extension 3 times
155 got it 2nd attempt
Fairly hungover still but good lift.

m/27/180

135/155/175/185/185/185

need to get under the bar faster.

35/M/6-01/185

199 199 209 209 221(f) 221 221(held last one overhead for about 10 seconds, just for the heck of it)

Big ankle rehab day today plus some posterior chain, single leg work.

Good mornings: 3x206
Russian Step ups: 15x25
GH Raise: 5 sets 5
+ OH Squat practice

Happy Easter everyone!

Ran intervals this am, 6 sets of:
3 min Hard/ 3 min jogging.

I get the red dots too. Usually all over my face and down the front of my neck. They go away in about a day. I do not typically get them from just practicing HSPU, but when I do HSPU with intensity during a workout, I often get the red dot affect. My face looks like I visited a jungle and tiny mosquitos attacked me. Ha ha ;)

Someone mentioned to remember to breath through the HSPU which seems to help pretty well.

Erin

46/M/195

140,170,190,205f,205pr,210f,210f

cleans easy jerk technique more like a push press.
but getting better thanks Coach

Anthony (M/29/170)

Clean & Jerk
45x1
45x1
45x1
95x1
95x1
95x1
135x1
185x1
205x1
215x1
225x1
235xF

Deadlift
315x1
395x5

Warm down with weighted chinups and weighted ring dips.

Cleans felt decent until the 185-225 and then forearms started to hurt on the catch - slight case of tendinitis I think. Tried a different stance on deadlifts, felt okay, but not as comfortable.

Forgot to add Happy Easter,
esp to those that serve our country

#103 Chris

I have suffered from medial tibial pain after running for allmost a year. The pain is located in the distal half part of the tibia and begins a couple of hours after running and stays for several days. It all started after i had had a long brake ( over a year) from running and extended my runs in a too fast pace. This condition prevented me from running all autumn, so i started weight lifting and have done CF now for 4 weeks. My shin pain is allmost kompletely gone.

This is my advice to you: The pain in the medial, distal part of the tibia is most certainly due to a traction of the skeletal-fascia. The muscle fascia of the soleus muscle is ayyached to the medial tibia. The soleus.muscle is a walking and long-distance muscle. The outer muscle in the calf, the gastrocnemius IS NOT attached to the tibial fascia. The konclusion is therefore that this is a sign of overuse of the soleus, eg. it grows too fast and causes traction of the tibial skeletal fascia. The solution is therefore (in my opinion) to USE THE GASTROCNEMIUS more and the soleus less when running. There are at least two ways of doing this: 1. Run on the ball of your feet ( POSE-style) and 2: Skip the longer runs, 5k and more until you master this running and the pain is gone. Sprint running is ok because the stress is at the most part on the gastrocnemius muscle.

Worked for me. I can now run 5 k without pain! Good Luck.

65# / 95 / 115 / 135 / 145 / 150 / 155

40y/oM
75" 203#

CFWUx3 + handstand practice

155#/175#/175#(f jerk)/165#/165#/165#/165#

105
125
145
165
185--no can clean
175--got it, but no squat
180--pr--ditto

15 min ellip wu 19/19. m/51/173

didn't like the tone of the ny times article, though maybe it was tongue-in-cheek.

Happy Easter; happy vernal equinox.

Enjoy the real human company, your too short life on earth, and the priceless, sweet, vanishing physicality of being a real human being. It is fragile and precious and all the wishful thinking, fantasy, drugs, conformity and make-believe in the world will not change what life requires of us, what constitutes living excellently, what rewards the human psyche with happiness -- the challenge and the glory are given to us by the nature of life, and human nature. We cannot change it nor wish it away, and we survive and flourish only as well as we recognize the reality and act accordingly.

Live with courage, embrace adversity, be open with warmth, empathy and generosity to everyone who doesn't threaten you, smile and laugh deeply during your well-earned rests.

Don't accept others' low standards or false beliefs. Live by yours and let them see your success. Don't hurt the weak by pretending, with them, that their poor methods and poor philosophies are true. Ask the hard questions and stand for the truth when the time is right. They may not like it, they may seem too weak, they may feel threatened, but if you buy into their weakness and patronize their fantasies -- you abandon them. Life rewards truth.

"I would rather be a slave on earth, than to bear sway among all the dead that be departed." -- Achilles

115-125-135-145f
Stopped early my back was getting stiff. Form was better with being able to get into a deep squat.

36 yom
bwt 154

Sunday musings (from the mountains)...

1) Parking next to the mountain: $$; lunch on the mountain: $$$; lift tickets: $$$$; skiing/riding with your two sons and having them be psyched that you're there: priceless.

2) Mrs. Bingo and I will have been apart over this holiday for 9 days, the longest we've been apart in the 22+ years we've been married. I am even more impressed and humbled by the sacrifices that the families of our military make on our behalf when a family member is away for months at a time.

3) Faith. Happy Easter to my Crossfit family.

I'll see you next week...

33/M/180

135 x 2
145 x 2
155 x 2
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1

Felt strong!

24/6'2"/210

power clean and jerk (haven't done power cleans in a while)
135
155
175
185
195
205(f)
205 (*pr)

85-85-105-105-105-105-105

Sounds weak, but I need to ease into this. First day back after a year layoff from CrossFit.

36/m/5'8"/210#

First time doing C&J
115
125
135
145
155
165 (failed)
165 (failed)

Clean and split jerk
155
165
175
185
195 missed clean
195 power clean and jerk
200 missed clean
200 power clean didn't lock out the jerk
Need to work on heavy cleans

23/m/170

115
135
145
155
155
155
135 x 4

Jeff in VA John in NY
Jeff 48/70"/170
Stretch
CFWUx1
Clean & Jerks 7x1
115,135,145,155,165,175(miss),175(miss)
I couldn’t lock out at the top on either attempt at 175. I was close each time so I’ll get it next go around.

John 48/68"/160
Cleans aggravate my aggravated flexors so till this TE goes away none of this..subbed Back squats
199/ 210/221/243/253 (sloppy & barely, but still PR)/231/231
Happy Easter

37M/5'10"/162.5#

As Rx: 135-145-165-185-175-180-175.

43/6'1"/183

warm up: 95x3 135 155 175 185

work: 205 215 225 235f 235(ties pr) 240f

failed on the jerk at first attempt at 235 by smacking myself right under the chin. not fun at all. pissed me off and got 235. think i had expended too much energy by then and failed at 240 on the clean. hurt my left wrist again. couldn't finish heavy.

post: karen 6:23 (since i couldn't finish out the clean and jerks)

freddy c

great job but no fair getting all that great coaching.

rynoGSX

good job today and thanks for opening the gym.

29/m/187

All Squat Cleans and Push Jerk, Not comfortable at the Split Jerk yet.

130
150
170
175
185
200 (PR)
210fail
210fail
210fail

Finally hit 200 overhead. Tried to go for 210 three times but couldn't lock it out. So Close.

32/m/210/6'5"

155
175
195
205 F (missed jerk)
205 F (missed clean)
195
205 PR (more explosion on clean, deeper split on jerk)

Almost got my body weight up over my head from the ground. Next time I will try for 210.

m/35/200

First time doing clean and jerks. I have played around with these before but never anything significant. Attended the Olympic Cert. last week and this was the WOD so I had to go for it:
Rx'd

88x6
128x3
178x1
203x1
213x1
223x1
248x1

Stopped here, had to rearrange my box. Not bad for a first run at the C&J.

f/29/5'9/135

C+J 54/59/64/69(f)/64/64(f)/59/61.5/64(f)/61.5

Hell yeah, Lance!!! Wow. Way to go.

My copy of Starting Strength arrived in Muscat today. I'll go retrieve it tomorrow. I can't wait to get to coaching in the future. Watch out, Bainbridge, you've made a target of yoself. I'm gunning for you. :-) Or, more to the point, I'm gunning for DL 400+.

1st 25 kg
2nd 25 kg
3rd 35 kg
4th 35 kg
5th 40 kg
6th 40 kg
7th 40 kg
8th 40 kg
9th 40 kg

/Fan

115/125/135/145/155(f on jerk)/155(f on jerk)/150 PR!
Cleans are easy and have become fun. I can clean much more than I am able to put overhead.
My jerk SUCKS!
No form = no speed = get the f!@# out of my way guy doing shoulder raises unless you want to get hit with a flying barbell.

46YOM/5'10"/190

C&J's
65/5
95/3
135/2
155/1
185/1
195/1
205/1
210/1
215/1
220/1
225/1
230/1

Stopped here- no pr, but did not press out jerks like before...Like Tony B says- "Jump and Jump"

Happy Easter everyone!

Disappointed with technique today.
85-90-90-100-105-105-105

m/31/180/6'

155
157
170
185
190
195(fail)
185
195 ya baby!

need to work on technique. whiskey you missed a good workout. ken C thanks for the coaching.

Greg A and Stretch

45 x 5, 135 x 5, then WOD

185
185
185
195
205
215 new pr
225 new pr

Felt really strong today but still sore from handstands and L-pullups.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

cfwu (10) x 3

125/155/175/175/175/185/190

just realized i did more of a power clean than a full squat clean for some of the reps.

CFWU
Warm up clean 65 to 105

135, 155, 185, 205, 210, 215, 220, 225F, 225 (PR)

Totally spaced the 'jerk' part of this workout - jerked 210 last week prior to ovhd squatting it.

The last two lifts - missed the first and knew it was a technique lift; caught the weight too far forward on my feet. 2nd, did the same, but stayed with it, slowly slowly slowly sat back with it, then the front squat and Fing A, PR!

Paul

145/150/155/160/165/170/175

135/155/175/195/205/215f/215f
As rxed

Warm up 90lbs x 6
135
180
180
180 (almost lost clean)
155(technique focus)
155
155

after football,gym closed,so did this out the back ,in the dark ,bloody baltic out there ,plus 10 rounds on the bag.c/j 35, 40,45,50,55,59,61f,61,all in kilos.technique on cleans still not great,but i'll keep on practicing.

25/f/5'2/132#

breakfast: run 46 minutes = 6.1 miles

cfwu, 45# ohs x 10, 45# front squat x 10, warmup c&j: 65 x 3, 75 x 3

WOD:
95-105-115-125-135-145-150(pr!)

m/31/245
deads x 1 = 225/275/315/385/405/425/436(pr)

135/185/205/215/225f(clean/no jerk)

145-155-155-165-175-185 cleaned 185 but couldnt jerk it. All pb's since i have not yet gone for max effort c&j

I am like everyone else; I can't wait to see the rest of the video on the pistol. I am really looking forward to learning the movement and teaching it to others.

Warm up: 5 x 95 lb C & J.
115, 135, 145, 155, 165, 175, 180.
Should have started at 145, and gone up from there. Felt good. I made a new decision after watching the video with AllisonNYC and Eva T to go hard and risk crashing on the WOD's. I've been holding back so I can be sure to finish the WOD's. My commitment is to stay on the Coach's prescribed work-outs and go as hard as I can even if it means reaching failure and puking. 3, 2, 1, go...

Happy Easter

m/34/70/190

not as rxed, no jerk (shoulder)
135,185,225,245,255,265f,225
very disappointing, guessed i would be able to do 275 but couldnt even get under 265.
good practice for next time though, love doing the o lifts

David
M - 32 - 5'10" - 174# BW

CFWU x 2 x 15

WOD as rx'd: 105, 115, 125, 135, 145, 155-F, 150

47/M/205lbs...
C&J 95-105-115-125-125-135-135

Did group workout yesterday @CrossFit South Brooklyn with David, Allison (dig the cool tattoos guys :)), Paul and a bunch of out of towners and first time Crossfiters. I have been doing the WOD's off and on for about 18 months and this was my first time in a group class. CFSBk you guys are awesome and I look forward to seeing lots of you guys in the future. Keep up the great work !!

F/37/5'6"/140

55-65-75-75-80-85-85

#143:

"I would rather be a slave on earth, than to bear sway among all the dead that be departed."
-Achilles

I completely disagree. That sentiment is exactly what made Achilles a tragic hero. I don't want to be tragic, or a hero. I only want to be free.

BILLY #98 YOU GOT IT!\\

20/m/168

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

Four rounds of:

Run 400m
Rest 2 minutes

as rxd

warmup 45*4 95*3 115*3 135*1

New PR... doesnt what my PR was in the past this is the first workout where I actually got down into the front squat for every set!! yee Haa

155
165
170
179
179
184

60 situps added for fun

I did Friday's workout yesterday (with kipping instead of L-pullups) and am in some serious bicep/lat pain right now.

Warmed up with 95lb, 10 in rapid succession.

50kg
60kg
70kg(154lb)
159lb
164lb(failx2)
159lb(failx2)
154lb(got on second try)

159lb is a new PR for me! Yay! I think I could get more if I got some actual coaching on this.

M/43/175
CF WU 3 rounds
as rx'd
95 lbs
115 lbs
125 lbs
135 lbs
155 lbs
165 lbs
175 lbs missed on clean
135 lbs warm down x 5 reps

He is Risen!
WOD C&J 1x155.165.165.175.175.185.190 PR
I was on the wagon for Lent and was surprised to see that I didn't loose one pound! Maybe it was because I zoned a little more liberally knowing that I wasn't getting the worthless calories from beer.

I started off with three rounds of the CFWU substituting push-ups for dips. I did five pull-ups per round. (26:17)

This was the first time I have done clean and jerks so I practiced form for a bit using the 45lb bar. I did 10 reps or so before I started adding weight.

65 75 85 95 100 100 105lbs

BW 70kg

65kg 1
70kg 1
77kg 1
82.5kg Jerk F
80kg Jerk F

77kg 1,1,1,1

CFWU x3 (10 reps)

Clean and Jerk 1-1-1-1-1-1-1 reps

As Rx'd using power cleans and split jerks

45/50/55/55/60/60/60

Most weight I've had overhead in a long time

F/58/5'6"/136

m/25/162#/5'6"

135
140
145
155
160 (PR)
165 f
155

Clean and Jerk 1-1-1-1-1-1-1 reps

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

We folks at Definitions in JAX did Fight gone Bad today, waited till we had a clean free day in the gym. The times universal where ok, we all had done our own thing on saturday. We miss Faith & Allen! Read the Cross Fit article in the NYT today, you all should check it out. Ok, its off to sleep, and Monday, YES!

C&J 70/70/75/75/75/75/75/75/75/75

Technique sucked, too much Easter ham.

C&J 70/70/75/75/75/75/75/75/75/75

Technique sucked, too much Easter ham.

135 full squat
145 full squat
155 full squat
165 power landing
185 power landing
190(pr) power landing
195 (failed clean)
made up with:
185
135 x 3 (full squat)

The last time I cleaned 185 was 10 years ago. That was my previous pr.

JRJRJRJRJRJRJRJRJRJRJRJRJR
WU ROM
Broomstick Clean& Jerk 10x1
20lb bar C&J 5 x 1

CFWOD C&J 7x 1
45lb/65/85/95/105/115/125
Timid on Cleans due to elbow problems.
sets 1- 5 were full Sq cleans

Finished off with 45lb mpress x 5/Push press x 10/jerk press x 15

Hope all had a blessed Easter.
JRJRJRJRJRJRJRJRJRJRJRJRJR

42yom / 148

135, 145, 155, 165, 175, 180, 185f

Should have gotten 185 but talked myself out of it on the way up. All full squat cleans and Push Jerks. Reduced weight and practiced cleans with Split Jerks afterwards. The clean is quickly becoming my favorite exercise. Felt good today.

Post - Handstand holds

M/22/6'1/185

As Rx'd
squat cleans & split jerks

165
175
180
185
190 (tie PR)
199 (PR)
204 (PR!)

HAPPY EASTER

22/f/5'8"/158
This was my first time attempting clean & jerk so I started off with a hockey stick and then moved to a body bar before trying this with a barbell.
25/25/35/35/40/40/45/45/55/55/60/60/65/65/70/70/75/75/85f/85f/85

Bwt: 134

153
173
193
203 (pr)
208 (fail on jerk)
208 (fail on jerk)
208 (super ugly jerk but pr)

PS Happy Easter Everyone!

all split jerks
142,149,159f,159,164,169,176fx2-I wasn't committed to dropping low enough on the split jerks, so at this point I went back down to 152 and did 1 clean & 2 jerks x2 to work on getting under the bar. Then went back up in weight.
162,167,174,179f

I just checked out a few posts.
Great work again for the over 40 boys, Freddy C., Ken C. & mhlane.

22/m/170

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

Then did the 300 workout after.

25 pull-ups
50 deadlift (135lb)
50 push-ups
50 24" box jumps
50 floor wipers (135lb)
50 db snatches, 35 lb each arm
25 pull-ups

21:48 - First time doing this workout. Really enjoyed it.

5k run

26:31 (PR)

24M/6'6"/245lbs

Claen and Jerk: 1-1-1-1-1-1-1
205
225
245
255
265
275
285(f)

Slightly pulled both traps on first lift with 135lbs during warm-up. Not bad enough to stop though, however, i do believe i could have gotten more if i were 100%.

I love cleans but lack overhead strength. Good to work on it!

44/m/154

W/U - 50 sit ups
55x 5 clean & jerk
65x 3
75/85/95/115/125/135/145(f)/145(f)

Cleaned 145 fine but just could not lock it out overhead.

27/M/180

155/175/200/220miss/220/225miss/225miss

No access to a bar today, so:

4 rounds for time
400m run
50 squats

goal 15:00
time: 15:57

In the dark and sub-freezing air, having never done this WOD before, I'm actually happy with that time. My lower back started giving out in the third round, and then the quads went because I was partial dog-squatting (although the ROM was still good).

135/145/155/165/165/185/195

speal, pound for pound you are the strongest guy on the board. Your lifts blow me away dude. Geeze

M/46/145
CFWU
BWU at 65 & 95lbs
C&J WU 115, 135

145-155-155-155-160(f)-160-165(f)-155

Full squat cleans, push jerks. The first 160 attempt was stopped by my chin. Ken c I feel your pain. Argh.
Speal - nice work OOTW as usual.
mhlane - Good numbers!

Not sure how many sets I did... got up to 180# for the last few sets thought.

37/m/185/5'9"
cfwu x 2
Burgener wu
c/j wu 135-155-165
Full squat cleans, split jerk
185
195
205 miss x 2
205
210-miss x 1
215-miss x 3
215-(front jerk PR) previous PR for clean
185 x 2
135 x 10
Notes: Jerk no problem, PR for push jerk off back is 245, timing/balance problems with squat cleans, but felt strong

bench press 205x5, 225x3,235x1,245x1,255x1,265x1, 275 x 1
BB bent Row-3x10
Ring Dips-3x10

CFWU x3 w/ blue assistance band for pullups, bench dips, good mornings with 50# instead of back extensions, decline situps on bench (75 total)

50
55
60
65
70
70
70

M/32/202lbs/6'1"

First time at max weight so I played it a bit safe for the first few sets.

95lb x 6 warm up
120
130
135
140
165
170 failed
170
170

I have no idea how you guys are goin' past 200lbs.
I'll get there!

95,115,135,145,155,165,175

Me: 41yo/M/5'10"187lbs

Warm Up: CFWU sub GHD for regular sit ups + HSPU 3 sets / 15 reps per set and Bergener warm up 5 reps

WOD:

135 x 1
135 x 1
145 x 1
145 x 1
155 x 1
165 x 1
175 x (f)(f)
175 push press x 1
175 x 1 PR

Most excellent, I got a PR on clean and jerks. Next time I'll get my body weight for sure. Big Smiles today.

Have Fun, Train Hard,

Billy

m/35/190

CFWUx1

95
135
135
135
145
150pr
150

f/33/??

Ran 1 mile without stopping (did not time). Working up to 5k.

20/m/155

95-105-115-125-135-145-155
and one more for good measure; 165 (failed x2)

finished with some work on snatch and back squat.

Well not too confident on the upper body strength just yet.....so I did my own day of joy!

4 rounds
400 meters
25 back extensions
25 pushups
25 situps
25 dips
25 step ups (on pile of 2-rolled/stacked firehoses)7:12....7:50....7:53....7:55

Todd S

115, 135, 155, 175, 195, 205, 215

Trevor S

95, 95, 105, 115, 125, 135, 145 (fail)

5 min C2, CFWU, BWU, DU practice in WU.

Several warm up sets then,

165, 175, 175, 175, 175, 180 (f), 180 cleaned but failed jerk. Called it quits.

All cleans PRs though.

110, 115, 120, 125, 134, 134, 139x3(failed all 3x on the jerk)

Did two today with supersets then some extras.
1 X 7 1 x 7
Snatch Clean and Jerk
95 115
115 135
125 145
135 145
135 145
135 150
140 155
165
170

Did one of Eva T.'s austere sets today..10 pushups, 10 sit-ups, 10 squats, x 10...time: 14:24. Good workout.

105, 125f, 125, 135, 145, 155, 105.

After 135 all power cleans, 155 failed on the jerk.

6'1"/200/27m
229
229
249
249
259
269
279 stained my kneck on the jerk but the clean was too easy so I did a 299lb clean to finish off the day.

9999999999999999999999999999999999999999999999999

TSCHANZY 46 YOM 173 LBS 5' 9"

95 LBS
115
138
159 TERRIBLE FORM FORCED TO DROP
138
138 TERRIBLE FORM
138

NEED TO WORK ON FORM!

9999999999999999999999999999999999999999999999999

can't spell neck

95/115/135/145/155/160/145

45 x 2
65 x 1
65 x 1
75 x 1
85 x 1
95 x 1
105 (failed on jerk)
105 x 1

105 is 5 lbs. less than my PR on the jerk, but it's a PR on cleans (since I've never really gone for a 1RM on those), so I was pretty happy with that, even though for some reason I ended up doing power cleans...I think because I was focused a lot more on my rack position and how my arms / shoulders were doing, and I just plain forgot to focus on the squat, so I just automatically did a 3/4 instead of a full squat. Anyway, I think I could definitely do more, especially considering I'm in the middle of a multi-day migraine that I haven't been able to shake... I'm looking forward to doing cleans again once I'm headache-free, focused, and have read that chapter in Starting Strength (which I just got, and am TOTALLY digging!).

took today as rest day

just realized I've been posting the wrong age for 2 weeks! i had a birthday! yay! :)

7 x1 rep Clean and Jerk

57/M/192 115, 125, 130, 135, 140, 145, 145

47/F/127 Deadlifts 135, 145, 150, 155, 160, 165, 170 PR deadlifts from 160

M/35/180

Used a combo of kilos and lbs. so there are some really odd #s

155, 177, 189, 199, 221(pr), 231(f), 210

Got under the bar with good form on the clean until 199 then form got crappy. The clean is what got me on this. Jerked 221 easily.

5K row wu 21:25 pr

I'm a military course in AL so I'm working out with bumpers out the back of my trailer on the grass.

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

I think I could have went up in weight but I didn't bring enough small plates with me.

65,65,65,70,70,70,75

33/73"/210

155,175,185,195x4missed clean

So close (or stubborn) I had to keep trying. Mental block on committing to catch.

M 37 5'10" 149.5#

CFWU, then:

7 RFT: 10 DB clean & jerk (2x35# DB)

21:02.18, HR: 172 avg, 189 max

M/45/6' 220

185,195,205,215,225,235(PR),245(clean, but failed on jerk)

Started zone diet last week, and can really feel the difference!

bring on the muscle ups!

80-100-110-120-120-130-130(fail on the jerk)

m/35/235
gym was closed today. So I went to fire station to workout. We don't have bumper plates so I decided to do a wod from Navy Seals.com from Friday. It consisted of 50-35-20 which I scaled back to 25-17-10 of db swings 50#, ring pushups, ring dips, 400m run. I'm new to using my rings and find the ring dips incredibly difficult. finished in 17:05.

First time w/ clean&jerk,

65kg,75kg,75kg,75kg,80kg(failed),80kg,80kg

as RX'ed
32 yo M/225/73"

115/135/155/155/155/165(double pump)/165
could've probably put another 20 on, but no bumper plates at gym

ran 20 mins ~2.25mi

tomorrow looks evil. Happy Easter!

95/135/135/155/165/185(pr)/185 failed on jerk

post WOD-100 burpee pullups 11:05

Is it just me or does anyone else get wrist pain in the rest position at the top of the clean. It kills me. I know it stops me from jerking more weight. I just cant seem to get my hands into a full grip on the bar up there. First time with this workout so here is how it went.
135
145
155
165
175
185
195
Failed on several of the heavy ones but reset, psyched out and got it done. Killers on the wrists!

bw 152 age 39
Clean and jerk
68,118,133,153,168,178f,
178 clean failed on Jerk
snatch work
120 max

M/35/140/5'-5"

Day 2 of Level 1 Cert @ Ranier CF
7 rounds for time
10 Med ball cleans, 20#
10 Burpees
13:05

Tim (32/m/185)

wasn't going to do this, but walked into the garage and figured, eh, what the hell. No shoes, no chalk, no tape, no problem...

185/195/205/215/225, 3x185 thrusters (why not)

finished with dips, pullups, GHD, GHR. Fun.

PR is 235 in the C&J

CrossFit FOB Paliwoda

Eric- 21/6'1"/201lbs
Adam- 26/5'6"/165lbs

As Rx'd

Eric- 155,165,180(miss),180,185(miss),185(miss)

Adam- 165,180,190,200(miss),200,185

New PR for both!

F/34/142/65"

CFWU X 3
BWU X 3 - with stick

65, 75 (fell), 75, 75, 75, 75, 75, 75

no gym stuff available....

did:

2 4 6 8 10 12 14 HSPU
20 40 60 60 60 60 60 air squats

41/M/200

95-115-135-155-165-185-205

M/1.72m/62kg

Did Grace, no load garage gym restricted to 65kgs of plates.
WU 500m c2--Coach B Warm-up--500m c2
load 62kg
9:30 paced at 3 reps/min.

Load=BW.

age 41
5'10" 210#

135#
135
140
145
150
155
160

Done on monday 24/3
1e: dl 5x5: 60-80-100-120-120 k
2e: cl/j: 1x 40-50-60-65-67,5-70X (then did 3x3x70 kg hang squat clean) Did cl/j with 70 kg again. A succesfull PR by 5 kg.
Have fun, Johan

135
145
155
165
175
175
165

26/M/5'9"/185

130
135
135
135
135
140
140

33/M/192
165
165
175
175
185
185
195
200

M/29/72kg/5'11

C+J
50 kg
52.5 kg
52.5 kg
55 kg
57.5 kg (Jerk PB)
60 kg (Jerk PB)
62.5 kg (Clean + Jerk PB)

After a fairly significant lay-off since doing any real oly work, it too me a while to get the aggression and co-ordination to get under the bar again and do so solidly. Even towards the end when things started getting better the bar wasn't floating up with form that could be called excellent by any means. Still, it was a lot better than in the beginning.

I'm starting to think that bumpers could be a really good idea.

The other bonus for me is that pull-ups are starting to take off. I've gone from 5 to 10 straight in the last week. :))

worked up to 295

i'm not the greatest at oly lifts so i didn't go nuts on this, plus my gym doesn't have bumpers:
45x5
75x3
95x3
95x3
105x3
105x3

then i ran a mile on the treadmill because i'm getting to be a fatty

Squeezed this one in while supper was cooking.

85
95
115
135
135

Felt good. A solid effort.

JFG

45/f/144 80-80-80-80-80-80-80

35 yo male 215lb 5'9
warm up: 45 min bicycle ride

135
145
155
165
185
195
215 (not able to get overhead)

Dead lift 220 x 10
Squat 220 x 10

first CnJ ever.

40#
40#
40#
50# - only to shoulder
45# - only to shoulder
40#
40#
40#

36/6'2"/195
Colorado Springs

80kg
90kg
95kg
100kg
100kg
105kg x
90kg

Wrist is still injured, backed off a little after the 105kg attempt. Tomorrow are muscleups, good call!

clean & jerk 1-1-1-1-1-1-1

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

31/m/5'8/180

185/185/195/205fail/205fail/185x3/185

95,95,135,145,155,165,175

29yo/M/6'4"/203#
110#
110#
132#
132#(Missed the catch)
132#
154#
All squat cleans & split jerks.

slade 17yom
191 6'1

115, 135, 155, 175, 185, 205(f), 155

m/21/6'2"/183

95
105
115
125
135
145
155
155

95/115/125/135/145/150/155

They were PR's after 125!!
I have total faith in the Zone and Crossfit!

24/f/5'6"/145

63/83/93/103/108(f)/108(f)/108 lbs

m/32/175

95/115/135/145/155/165/175(failed jerk)

Good to be getting back from
1. back injury
2. birth of second child

Great job everyone!

m/28/190

warm-up: 1mile run, Burgener warm-up, 5x44, 3x88, 2x132

154x1
154x1
165x1
176x1
187x1
198x1 (PR!)
154x1

- OlliS

Ran 2 miles yesterday when gym was closed. did this early and todays workout will be later.

135
185
205
225
230
210
210

Felt pretty good. Nice new PR at 230!!

M/31/198

wu: Burgner x2 (PVC, 45#), C&J 60kgx5, 69x2, 78x1

WOD: 87kg, 87, 100 pr!, 100, 100 (pressed out on the jerk), 82, 82

I had just missed a 100 kg jerk last week. The first 2 felt really strong today! I've cleaned 100 before, this is the first time I got it overhead!

I think everyone else at the Globogym wanted to give me the STFU award of the day, with all my grunting, yelling, and weight-dropping. Don't care at all- and pretty happy that I got no static from any trainers or management folks.

M/32/164
cfwu x3

95/115/125/135/140/145/150

115,125,135,145,155,165,175
try more weight next time

25/M/156/5'8"
pretty much did 2 reps at 75lbs on each set. i tihnk i got the form down last night, but i am not sure. I really need to get some help with this to make sure i am doing it right.

145lbs/31yoa

95x1
115x1
135x1
145x1
155x1
160xF (clean was solid, jerk was the failure)
135X1

M/38yoa/158lbs.
Warm up: 125 x 3
WOD: as rx'd
145/155/165/175/185/195/205(PR)

135-155-165-175-175-180-185

31/M/6'0/195

Practice: None

Train: 7 x 1 C&J

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

Finally figured out my problem with the rack position by moving hands in. Getting better on flexibility but this made it tolerable and helped me get the weight under my hips. Full squat cleans on all reps to try and improve the trouble I've been having. Hips felt good. Nice to finally get to use the bumpers we got in from the Garage Gym Store last week.

135, 155, 160 as I got heavier my hamstring which got tweekd on the 400m runs a day or so ago prevented me form moving on.

34 M 195

115, 135, 155, 170, 185, 200, 215

m/28/5'11"/185 lbs

As rx'd
135
155
165
175
185
195
205 (took 3 tries to clean, missed on the jerk)
185 (did an extra, made sure my form was good)

cfwux3
burgwux2

clean and jerk 7x1 1st time all done with full squat

warm up 75x3-95x2
115-135-150-160-170-180-185(PR)

24/m/194
135-155-175-185-195-205-215 (f)
Then we thought it would be a great idea to try the CrossFit One World A** Whoopin workout
5 rounds for time
7 pull ups
7 95# thrusters
7 burpees
Vinne-6:42
Steve - 7:07
Me - 7:12
Great workout.

28/M/160

160lbs (failed on 165lbs)

finished with 7x135lb power cleans

Week 8 rest

Sandy: 95-105-115-125-135-140(fail)-135lbs
Darlene: 65-85-95-105-95-100-105 lbs

26/5'7"/135

Cleans only, no jerk after 120 lbs... shoulder pain I believe resulting from so many HSPU's a few days ago. Don't want to aggrivate it.

120-130-135-140-145(pr!)-150-155-160(f)

145 and 150 felt easy, 155 was tough but I felt like I had more in me so I tried for an 8th round at 160... didn't even come close. I think it was purely mental and I psyched myself out because it was 20 lbs over my last pr. Still very happy with the results though :-)

Started 95# and finished off at 150#. I had to get compfortable with the lift.

Pain is temporary...

maxed out at 65kg (143.3 lbs) first time ever trying c+j weigh in at 72kg (158.7 lbs) male 30.

95
105
115
125
135
145 (pr)
155f, 155f, 145f, 135

22yom/75kg/170cm

61k
84k
93k
97k
102k
107k(pr)
107k

95
105
115
125
135
145 (pr)
155f, 155f, 145f, 135
Combined 3/23 with 3/24 did sets of 6 PU/Dips per set of clean/jerk. Topped off sets of PU/Dips to 100 PU/Dips.

m/25/6'2/205

135/155/175/185(kinda ugly on the jerk,pushed it out)/185/195/205

both 195 and 205 were a litle ugly on the jerk, pushed them out. but, that is a pr by a mile over my previous squat cleans, and the first time ever doing the split jerk. so i'm happy with that.

M/30/200

All weight in kilos
60 60 60 70 70 80(PR) 80(PR)

95
105
115
125
135
155
165
175 fail
226
FOB Falcon, Iraq

M/46/6'1"/185

95-115-135-155-175-185-185

Felt great in sunny CA this week!

m/29/195
Clean and jerk (full squat cleans and split jerk)
135
155
175
185
205
215 (PR)
220 failed (got the clean, but failed on the jerk)

M/18/5'10"/170

135
145
155
165(pr)
175(failed jerk)
185(failed jerk)
195(failed clean)

Guess I got some overhead pressing to work on, eh?

Jeff @ home
worked up to 225#

Charity
worked up to 149#

m/33/225/6"0

CFWU x 3

had to do this outside on the grass (which was uneven and slightly inclined). used 135 for all 7 reps, focusing on form.

The globo-gymmers were out in full effect today. there was one guy on the incline bench, and 5 guys standing around watching him! Absolutely ridiculous...

as rx'd
175/185/195/200/205/210/215
failed on last two jerks
2008 pr on the cleans

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

25/m/195/5'10"

95, 105, 125, 135, 145, 155, 165

First time maxing cleans, so I was a little conservative....

M/39/185

135/155/165/175/185/155/155

All PRs after 135, I think. I don't believe I've done max c&j before. The 185 was such an ugly lift (slow-motion pull, shallow clean, shallow jerk) that I dropped back down to 155 to work on form. I see 200 lbs in the near future.

More better faster

M/50/6'/195

Still working on front squat strength and getting the rack position right so did following:

CFWU x 3

Power Cleans and Split Jerks sets of 1
115 125 135 145 155 165 175 pr

Front Squats sets of 1
115 125 135 155 175 185 195 pr

good for me, not so much for you hosses, I just have to be patient and keep working. 175 is the most weight I have ever gotten overhead.

M/24/180

135/155/175/185/205/225 (had to press out the top, but pr clean and pr for locking weight out overhead)

135
155
175
195
205
215
225
235-fail

225 ties PR clean, 225 PR for jerk by a lot. Did these all split jerks.

rushed up to 235, lost focus

first time
missed this day, so had to double up wods after a 30 muscleup day (in which i did 120pus/120dips) - probably affected weights - hopefully allows for lots of improvement

165 - 175 - 185 - 185 - 185 - 165 - 165

25m/245

Did this a day late. Am wanting to try a olympic comp in May, so I need to practice my jerk a lot more.

I wanted to push weight quickly and really didn't pay attention to the first few sets. My last 5 sets were 165-175-185-195(f)*-195(f)**

*-failed at about midway over head due to poor speed and not enough push down under the bar (fear of the heavy weight overhead?)).

**-failed in the upright racked position. I stood there and thought about it way too much and decided I wasn't strong enough mentally.

m/155/28yo/68.5"

27/m/167lb/6'3"

2 reps each, 75lb, just working on form and technique.

CFWUx3
135-155-165-175-175-165-165
-wrist agony on this one - need to figure out how to adjust wrists between clean and jerk - couldn't adjust, so just used clean wrists for the jerk and thought my hands would pop off my arms - sucked

J:
135-155-175(PR)-155-155-155-155

K:
Practice motions with 45lbs bar.

Post: 2.16 mile jog 24:16

First time going for max C&J. Got up to BW.

110
132
142
147
152
157
162

221
221
221
221
221
221
221

just started CF. pretty interesting, was a d1 fball player, trying to maintain, possibly even improve my fitness level. tore my acl in ocotber surgery in october, running my second triathlon in august. ill be ready. 24/m/6'/215

185
205
225
245
265
275 - not full extension on jerk

jerk part is easy -- can't get enough momentum on the bar for the clean.

135
155
165f
155
155
165f
155
165f
155
155

M/28/190/6'0"

As Rx'd:
165
165
175
175
195
195
195 (failed on the jerk)

115, 135, 145, 155, 160, 165 (F), 160

1st time doing Clean & Jerks
Squat clean & Jerks: 45-90-110-135
Power clean & Jerks:
177
187(failed clean)
177
187(failed clean)
177
182(failed clean)
177
177

The failure at 182 was really close, just needed to be more aggresssive and get under the bar, probs could've nailed it. Oh well, next time :)

125 x 2

135 x 3

145 x 2

23/M/150

125-135-145-155-165

29 yom 222#

185/195/205/215/225/225/245

Didn't drop far on the hang clean part of 245. The jerk was tough, pressed more than jerked . . .

Mx33x205x6ft

Run two miles, outside. It's getting Hotter in S. Iraq.

Clean and Jerk 1-1-1-1-1-1-1 reps

135
155
175
185
195
205
215(missed the clean)
215 (missed the clean)

135X7 Clean and Press.

65
85
85
85
85
75
75

32/male/160

Getting the weight overhead was the limiting factor. I just am not comfortable with jerking the bar.

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

27/m/231

115
120
125
135
140
150
160

Started off too light, will adjust next time

33/M/185

185
205
215 pr
215
215f
205
205
205

CFWU- 5 pu's @ 30
40,40,45,45,50,50,55
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

95/115/125/135/145/150/150(PR)

The PR was nice, but muscled it up there... I feel like I've got no explosiveness and my drop on the clean just sucks... I need to practice the drop with just the bar a bunch in order to get anywhere.

*****CrossFit Snohomish*****

GOOD JOB COLBY,CAROL & JAY ON CERTIFICATION!

CFWU- 5 pu's @30
40,40,45,45,50,50,55
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

1st time through this.

135,165,165,165,165,185,195

still getting used to the motion. Could have done more weight but wanted to concentrate on form.

m/43/6'/186

135,155,160,165,175(f),175(f),170(f)

Should have done 170 on 5th set

Greg's warm up

50
55
60
65
70
75
80
85 (f)

35/m/182
CFWU
Clean and Jerk
95
115
125
135
145
155
165

On too MU's

M 150#

135, 145, 155, 165, 175, 185, 190 (PR)

27 YOM 188

155,160,165,170,170,165,165

in vernen...

unable to do this WOD.

subbed 4 x 500m row, 25 DB thruster times

135
145
155
165
175
185
195(f)

felt pretty good about this considering max powerclean last time was somewhere around 210 and i haven't done full squat cleans heavy in a long time.

CFWUx3
Burgener warmup
135-155-175-185-195-185-175
In a rush, otherwise would have done some light reps to finish.

CFWUx3
Burgener warmup
135-155-175-185-195-185-175
In a rush, otherwise would have done some light reps to finish.

Age 52/BW 250#; subbed SA snatches 5 x 5 @45# (Paradise Valley Y 3/24).

I haven't done 1-rep cleans since 1989! I loved this workout.

135
145
155
165
185
195f
185

As my form increases, these will improve.

(done 3/24/08 after a rest day)
1x135,145,155(shaky),165(shaky & slow),175(ugly!),135,135
All reps done w/ split jerk. Need to use more narrow grip width, focus on core tightness & transition grip needs work.

Yee-haw!

34/192/69"/M

155/185/205/225f/225f/205/215 (PR)

Must be all those HSPU!

32/m/190

175x6
185x1--PR

23/m/5'8/170

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

65
95
105
115
120
125
135

My clean and c & j is a shambled mess...

Clean and Jerk 1-1-1-1-1-1-1 reps
BW 182
95, then 115s. Forgot at the end that this is clean and jerk, not clean and push press. Would have fooled around with power cleans, but this was Easter and I didn't have much time.

1 x 111
1 x 121
1 x 131
1 x 141
1 x 146
1 x 151
1 x 151

Male: 78kg, 185cm
1)60kg
2)60kg
3)65kg
4)70kg
5)75kg
6)80kg
7)80kg fail
8)80kg

Male: 78kg, 185cm
1)60kg
2)60kg
3)65kg
4)70kg
5)75kg
6)80kg
7)80kg fail
8)80kg PR

1X135
1x135
1x135
1x135
1x135
1x135
1x135

M/19/6'2"/ 89kg

3x 60kg
1x 80kg
1x 90kg
1x 100kg (f)
1x 100kg (f)
1x 100kg
2x 90kg
I've been doing cleans for years and know i can do alot more weight, but i'm having big problems with the jerk as i've never done the full clean and jerk before. The explosive part is fine but its those last few inches at the very end of the motion that keep on getting me.

5 reps of 95 lbs clean and jerk x 2 for Warm up

115
135
145
155
145
145
145

Then did the 30 muscle-ups subbed 4 pullups/4 dips

running clock
First ten rounds = 3:23
rest
Next ten rounds = 10:34
Next six rounds = 15:25
Last 4 rounds = 18:38

Then old leg workout

37/m/246
135
140
145
150
140
145
150

This is my weakness. 65 punds all rounds working on form and getting low.

27/m/180

As rx'd w/ 1lb collars

185
195
205
215
215
215

form suffered on the last three sets

29/m/210

as rx'd:
187#
197#
207#
217#
217#
217#
227# (PR)

1# collars.

Mo - nice shoes.
MWade - 215 is calling your name!

31/m/190

95lbs - 2x
115lbs - 2x
135lbs - 2x
145lbs - 2x

10x 95lb cleans

Age 35
BW 150#

As rx'd:

135
150
160
165
170 f
155
155

EJEJEJJJEEEJEEJJJEEJEJEJEJEJJEJEEJEJE
M/34/170
135,155,185,200,225F,205,210PR
FULL SQUAT CLEAN AND JERK

m29/205/6'2"

135/185/205/230(pr)/240(pr)

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

27/m/195

CFWU x 3

WOD: 95 x 10, 135, 145, 155, 165, 175, 185(miss), 175

Post: One-mile run: 6:28

Good to be back. Work stress prevented me from crossfitting the past two weeks. I'm ready to get back after it.

135-155-165-175-185-185-175
full squat cleans. next time 190, maybe 185

135
155
175
185
195
205
215-F Bad Form

Pre: Usual wu's.

WOD: 135x1, 185x1, 205x1, 225(f), 225(f), 135x1, 135x1, 135x1. At work; no bumpers, poor form (still can't catch in full squat, which is limiting). Practice! Done on rest day (behind).

Post: Stretch!

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Pre-workout meal: Whey, 1 Orange

Warm-up:
- 7 minutes of light rowing
- Dynamic Hamstring Stretches
- 2 x 5 Clean & Jerk @ 95lbs.

WOD: Clean & Jerk 7 x 1
Set 1: 115
Set 2: 120
Set 3: 125
Set 4: 130
Set 5: 135
Set 6: 140
Set 7: 145

Notes:
- Kept a closer grip so bar stayed as close to me as possible.
- Every set felt very smooth compared to a few weeks ago with Hang Squat Clean. Today would have been a great day to go for a PR, but I ran out of time.
- I think my pre-workout meal really makes a difference in performance (whey, 1 organge)
- I think the warm-up of 2x5 really helped me get a feel for the movement.

37/m/5'8"/150

wu
800m
burpee tuck jump (tabata)

135
145
155
165
175 f the jerk
175 f the jerk
170

alternating left & right foot forward
for the split jerks.

Done at globo gym so no bumpers I had no
confidence after the first fail at 175
knowing that I could not bail out if needed.
I could have gotten 175!!! Oh well next time.

First time doing C&J. Loving the olympic lifts! Definitely my favourite WODs, especially when I'm not nursing minor injuries.

95#/5, 115/3, 125/3, 135/2, 145/2, 155/1, 165/1

Split jerk felt odd at first but got better. Definitely didn't go low enough on last set, not sure if I should push the weight up next time or focus on form.

First time C&J.
95/5, 115/3, 125/3, 135/2, 145/2, 155/1, 165/1

work on form! didn't go low enough last two sets.

155
160
165
170
175
180
185(pr)

165/29/m/5.9

m/27/225
all my cleans were somewhere between a power and squat clean (I guess we'd have to call them power cleans)

1. 135
2. 165
3. 195
4. 225
5. 235
6. 245
7. 255 (got the clean, failed on the jerk)

Everything from 225 was a PR without straps, I used to use straps and once got 250.
Love the oly lifts.

d - 29m/170

185,195,205,215,220,225

age 18 bw 170

85/105/115/125/135/145/155

30/m/200

135
145
155
175
185
195
205

BW: 181 lbs

133
144
155
155
166
166 - cleaned and had to bail out at the bottom of the squat
133

29 / M / 68kg

31.7 kg
51.7 kg
51.7 kg
51.7 kg
51.7 kg (failed w/ 56.7 kg)
51.7 kg
51.7 kg

bad form

M/35/155

as rx'd

CFWU & Bar Warmup working on form, first time doing it.

65
75
85
95
105
115
125

m/35/200/6'

1x175
1x185
1x195
1x205
1x215
1x215
1x220 (pr)

32yom@195lbs
155
185
185
165
165
165
165
disgusted with form and mental block

M/35/155 completed on 28MAR08

CFWU and Bar WU completed.

(First time on Clean & Jerk)

45x5
65x5
75x1
85x1
95x1
105x1
115x1
125x1

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd

135
155
175
185
205
215(pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/20/6'1''/182

135-135-155-155-165-165-175

m/29/158

done after a long day of traveling & racing

135, 145, 155, 165 (j-F), 165 (j-F), 160, 160

need to practice & get more aggressive!

34 M 180

135x3

145
155
165
170
175
180 PR
185 PR !

34F
40x3
60
60
65
70
70
75
80FFF Bar high enough, couldn't get under it
70

Clean and Jerk
154
204
220
240
250
260 new PR
270
toebud

CFWU x 3

95-115-125-125-135-145(fx2)-140-140

M/20/6'1''/182

135-135-155-155-165-165-175

M/20/6'1''/185

135-135-155-155-165-165-175

M-135-155-170-185-195-205-210f-210!
E-115-135-145-165-170-165-170 PR
G-85-90-90-95-95-115c no jerk-115f

m/215/6'4"/26

185
195
195
205
205
210
215 (fail)

still with broken finger

<

worked on form @ 135

<

Clean and jerk
135
185 push jerk
155 split
135 X4 Split
155 X2 split
185 Split
195 failure

After this I did Split Jerks as perscirbed three days in the future contiue post there....

125 x 7

135
155
175
185f
185
185f
185

38yo/m/168

CFWUx3

89x1
111x1
133x1
144x1
155 (failed clean)
133x1
144x1
149.5x1

Run 1mi

65 75 85 95 105 115 115
Next time shoot for 125

38/M/184-Syracuse NY
135/145/155/165/175/185/190(PR)

135
155
175
175
175
175
175
175

43/m/166

155
165
175
185
195
205, fail
205

PR, form, L. elbow tendonitis better

155
165
175
185
185
195
205 (missed)

23/m/193
195,205,215,215,215,215,215

95,100,105,110,115,120F,120

Age 36
BW 183

CFWU 2x15

185,185,185,195,185,185,185

Buncha reps afterward working on form at 135

27YOM
195#
5'10''

WOD:

185 - 185 - 205 - 205 - 205 - 225(F) - 225 (F) - 225(PR) - 205

94-104-114-124-134-144-154(PR)
These were all PR's as I realize that I have crossfitted for 4 months and never worked my C&J form. I've done PC, HSC, and Grace which is more of a from ground to overhead anyhow type WOD for time. So I started at 2okg and worked my way up, working form and doing full squat cleans and arms locked out split jerks.

26/m/5'9"/165lbs
CFWU 3x10
125-134-147-152-154-154-156

WU: 3min jump rope, 3CFWU

125-135-140-145-150-150-135

Lost the bar when lowering from the jerk after the second 150...also lost some skin/hair/blood from my right shin... At least it was just a graze!

cfwu x 3
wod mod sets of 3
95x3
115x3
135x3
135x3
135x2
135x2
145x1
150x1

25m/5'10/140

90-90-90-90-90-90-90

135# to 150#
then multiple reps of 135# and 125#

BW 130, mixed w/u

85/90/90/90/95/95/95

Finally the 95s felt not too hard...it is still my PR but I know I have more in me, if only I had some bumper plates.

m/34/5'9/176

CFWU - 3. No pullups
2 sets superman raise
Burgener WU

115
125
135
135
95-Scaled way back to try to get jerk right. Took 3 tries before I even got close.

95
95
Took multiple jerk portions for each rep, but forced myself to get under bar somewhat. Lumbar curve at beginning of both portions. Keep bar in straight line.

Jumped rope after sets 1-7. Try to jump on balls of feet, not toes.

45/m/207
118
123
128
132
137
143
148
150
132
132
skill transfer drills behind neck
88x3pp
88x3pj
88x3front jerk
hang power snatch 88x1 from knee 88x1 from floor88x1 drill snatch pull 132x1 high hang 132x1@knee 132x1 from floor
squat off dynaball 132x21
good morning 132x21
a few years ago a bodyweight of 185 "power cleaned" and jerked 210, the form was a hidious power clean, more like contenental clean
I will now focus on strict technique before adding intensity to try to generate power rather than force a weight up.