April 4, 2008

Friday 080404


Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 041129.


Enlarge image

"Max Reps - 224 Clean and Jerk Demo," - video [wmv] [mov]

Posted by lauren at April 4, 2008 7:55 PM


Comment #1 - Posted by: CAM at April 3, 2008 8:03 PM


Comment #2 - Posted by: Vince S. at April 3, 2008 8:04 PM

Any thoughts on what % of max to try? I have not yet done this workout. Basically, all reps for each set must be done without rest, right?

Comment #3 - Posted by: santoguapo at April 3, 2008 8:04 PM

Wow, a throwback. I saw this while going through the archives a while ago.

Comment #4 - Posted by: Tom Brose at April 3, 2008 8:06 PM

Serious blast from the past.

Comment #5 - Posted by: gaucoin at April 3, 2008 8:07 PM

Is that the dude from "Knocked Up"?

Comment #6 - Posted by: Vince S. at April 3, 2008 8:08 PM

First time, this should be fun. Trying for 185first round and work up to 200.

Comment #7 - Posted by: angelo sub250finally at April 3, 2008 8:09 PM


Comment #8 - Posted by: big L at April 3, 2008 8:09 PM


Comment #9 - Posted by: mithious at April 3, 2008 8:11 PM

What happens if you foul? Do you start over? Lower the weight?

Comment #10 - Posted by: jfett at April 3, 2008 8:12 PM

This should be interesting. Huh I am curious what weight I should use. Should I go with my "Linda" weight and are these any way you can get them up cleans or full squat cleans? thanks



Comment #11 - Posted by: shawn hultquist 35M 195lb CFT 1015 at April 3, 2008 8:12 PM

assuming its power cleans from the video even though squat cleans are default?

Comment #12 - Posted by: arivgt at April 3, 2008 8:13 PM

Ridiculous how he throws that weight around. Impressive

Comment #13 - Posted by: Vince S. at April 3, 2008 8:14 PM

Vince (comment #6) that was funny as hell!

I saw this in person and the dude is a beast. Pat and Freddy were throwing up some weight on split snatches and everytime they dumped it, he went over and picked up like it was nothing.

Comment #14 - Posted by: sean at April 3, 2008 8:17 PM

this will be interesting.

Comment #15 - Posted by: IndyFD Eric at April 3, 2008 8:18 PM


Comment #16 - Posted by: Y. Zhou at April 3, 2008 8:18 PM

Excellent... a good chance to see if the ankle will hold in my coaching session next week!!


Comment #17 - Posted by: Send513 at April 3, 2008 8:19 PM

Love the C & J. This will be tough! Choosing the correct weight will be critical. If my 1 rep max is 135, do I go 65? 75? More? Less?

The guy in the vid did 1 rep at 400 and could not complete 15 at 224... I'm thinking 65.

Comment #18 - Posted by: Terry at April 3, 2008 8:19 PM

ref my comment #14

just realized that I made up a new olympic lift "split snatch". I meant the split jerk. The snatch hurts me as it is, let alone making up some jacked up impossible version of it.

Comment #19 - Posted by: sean at April 3, 2008 8:21 PM

Technical! How am I going to do this with correct form and weight myself let alone into this to new guys to CrossFit?

Comment #20 - Posted by: Adam W 39/5'7"/178 at April 3, 2008 8:21 PM

This is gonna hurt!

Comment #21 - Posted by: Rob in Texas at April 3, 2008 8:23 PM

Max... you're a beast!! 15 for sure next time!

Comment #22 - Posted by: Speal at April 3, 2008 8:23 PM

Holy crap. Max is a strong beast. Max reps is right! This doesn't look very fun. Let's do it!

Comment #23 - Posted by: Hale at April 3, 2008 8:25 PM

224. crazy! i think i'll stick to my 65#...perhaps go for 75#. i've done C&Js for a WOD but not like this. shoulders are a little tired from doing SP-1, PP-3, PJ-5 at SCC yesterday.

Comment #24 - Posted by: sakura at April 3, 2008 8:25 PM

I want to say a HUGE Thank You to everyone involved in last weekends Gymnastics Cert.
Roger, Andres and Russ are amazing coaches. I was so scared going into the cert and expected to come back home in a full body cast. I didn't know how much I would be able to do or feel comfortable doing since I had no previous gymnastics experience. Within a short time on the first day they all gained my confidence in their coaching and spotting and made me feel comfortable and safe. I learned and did more than I thought I would.

I was just expecting to learn how to do a handstand, HSPU and get better at muscle ups. If that's all I came home with I would have been satisfied. It was WAY more than that. We went into so much detail on those things along with all kinds of progressions and modifications which I'm already using for myself and look forward to sharing with everyone at CFSBK.

On top of that we did lots of variations of L-Sits, ring work, parallel bars, handstand drills like walking sideways, backwards and forwards, forward and backward rolls which I stunk at, we learned how to fall which I was great at, how to roll out of a handstand the safe way, swinging on the bars and we played on the balance beam and the pommel horse. The highlight for me was doing a front handspring all by myself. I never in a million years would have expected to be able to do that but once I did I wanted to do it over and over.

Once I learned about all the things we would be doing during the weekend I was concerned about how much a person like myself with little to no experience with gymnastics and terrible balance and flexibility would be able to participate and take away from the Cert. I can say that everyone can benefit from this cert. Adrian, Mike G aka Special Mat and Andria were a treat to watch since they were doing all kind of crazy tricks. Doug and I hung in there with them and the coaches always had something for us to do. They did a fantastic job covering all of the progressions. We always started with the basics that pretty much anyone could do and moved on to the crazy stuff.

I felt like a kid again. My body was bruised and sore and my energy was totally sapped but it was well worth the effort. I learned a lot and had fun doing it.

Just as a warning to everyone who gets some... don't do slam balls on your lunch break ;)

And Jeff Tucker, Special Mat and DOUG stop talking about BACON! It's gone WAY too far!!! :)!

YAY Camille! Congrats on your kipping pul-up!

Comment #25 - Posted by: AllisonNYC_23/5'2/125 at April 3, 2008 8:26 PM

good news/bad news

Good news - After reading Good Calories, Bad Calories I gave up sugar. Turns out I'm an addict. It's been two weeks and I feel great and have lost weight.

Bad news - cheated today. Company did marketing by taking donuts to prospects. After staring at donut all day I ate it. I came home and my wife asked me what I had for lunch because my eyes were funny. Like I had sugar.

We need a Betty Ford clinic for us sugar/refined carb addicts. It's a disease. I need a little compassion people.

And some comfort food (maybe an ice cream sandwich) would be in order.

M/35/5'11"/213 (until I get on the scale tomorrow)

Comment #26 - Posted by: jakers at April 3, 2008 8:27 PM

My one rep max for C&J is 175, so I am thinking maybe 95 or 115, anybody with some experience with this one have any load suggestions?

Comment #27 - Posted by: Rob in Texas at April 3, 2008 8:28 PM

this looks tough..

freakin awesome.

Comment #28 - Posted by: gerard at April 3, 2008 8:28 PM

Coach expressed the heart of Gwen:

"Why do we want a big C&J?"
"So we can have a big, HIGH rep, C&J".

Max is a herculoid.


Comment #29 - Posted by: kstar at April 3, 2008 8:29 PM

Any suggestions???

I am a female.....recently returned to CF from a 1+ year disability...have been pretty consistent for a short bit.....

What would be my best way of doing this wod as far as figuring ideal weight, safety and uhhhh no witness aka spotters.....

Any feedback greatly appreciated!

Comment #30 - Posted by: Florsie at April 3, 2008 8:32 PM

Can't wait to give this baby a shot!

Comment #31 - Posted by: Jason Ackerman - Albany CrossFit at April 3, 2008 8:32 PM

Hey Sean (comments #14 and 19),

The split snatch isn't new, it's just not popular. About halfway down this page there's a video of a guy performing one:


And I want to say some of Dan John's issues of Get Up! have mentioned the split jerk in passing, but I can't recall which issues.

Just a bit of trivia for ya.

Comment #32 - Posted by: Jake Patrick at April 3, 2008 8:35 PM

As far as the fouls go, what do we do with them? I saw a video of a CrossFit group doing "Lynne" once, and they were giving fouls for bad form on DL's. In their case, 1 foul = stop and immediately do 10 pushups.

Since this isn't a time intensive workout, would this still work?

Comment #33 - Posted by: Josh@OU at April 3, 2008 8:36 PM

#26-JAkers...I feel ya.

Comment #34 - Posted by: layman at April 3, 2008 8:37 PM

by my calculations max was doing about 56% of his one rep max (from what we saw in the video anyway) and he could only do 10 reps with that. so i'm thinking if you want to make it all the way through 15-12-9, i would do something lower than that. perhaps even 50% of your one rep max. but that's just my two cents and they might be wooden nickels. =) wow, i'm still sitting here in awe of how strong he is.

Comment #35 - Posted by: angel at April 3, 2008 8:40 PM

Jake (#32) thanks for making not feel like such a dumbass. Now I can go to bed.

Comment #36 - Posted by: sean at April 3, 2008 8:42 PM

Hey check out the new gym in Pleasant Grove Utah! Crossfit and firefighters what could be better...of course anyone is welcome, even moms!
copy and paste into your browser and check out the new gym!

Comment #37 - Posted by: crossfit mom at April 3, 2008 8:43 PM

Comment #6 -I was thinking the same thing! He looks just like him,but much stronger of course :)

Haven't posted much recently. I just affiliated with CF and opening up a gym in Pleasant Grove, Utah. Please check out our website and let us know what you think.


We will be on the main page soon!

This workout should be fun tomorrow!


Comment #38 - Posted by: Gnat/f/34yr/120# at April 3, 2008 8:45 PM

#7 - It says use same load for each set. Wouldn't changing it be a different way of doing this than what is presented?

"Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. - Use same load for each set. - Rest as needed between sets."

I'm not going for a record on this one for sure, but I'm going to try to do at least my 10 rep range for this and let the metcon work the rest out of me.

Comment #39 - Posted by: Angry G at April 3, 2008 8:45 PM

Sorry...This might be easier...



Comment #40 - Posted by: Gnat/f/34yr/120# at April 3, 2008 8:48 PM

Finally, an exercise I should be able to beat my wife at !
Being newish to CrossFit, I don't understand the "Foul" part.
Could someone please explain or point me in the right direction, as I'll be doing this in about 3 hours ... a very exciting Friday Night !!

Comment #41 - Posted by: Mark - Melbourne, Australia at April 3, 2008 8:48 PM

For those who can lift heavy, heavy weights:

This was back when I used to train athletes down in Orange County back in 1999-2001. I asked one of the guys who benched 315 for reps if 315 felt light (he threw it around like nothing). He said this: "It's 315 pounds, dude. It's heavy. 315 is never light."

Is this the case with the rest of the heavy lifters here?

Comment #42 - Posted by: Raul_in_valencia at April 3, 2008 8:50 PM

#41 "Foul" just means you're not doing it as prescribed if you set the weight down during the set. If you do need to adjust your grip or take a breath or two, I would imagine you can do it when you have the weight racked at your shoulders, but not when the weight is on the ground.

Comment #43 - Posted by: StaceySLC--F/28/120 at April 3, 2008 8:55 PM

Sean -

The split snatch and split clean pre-date the squat variations. It took the introduction of low-cut shoes with elevated heels that allowed more ankle flexion and therefore a more upright squat position to make the split obsolete among competitive weightlifters. The split versions are still legit for training athletes occasionally - forces greater bar elevation, and in that sense is akin to the power snatch/clean, but with the added coordination and speed required to split, as well as the benefit of placing athletes in staggered foot positions.

Comment #44 - Posted by: Greg Everett - Catalyst Athletics at April 3, 2008 8:55 PM

Going for 224 and getting 10 is still very impressive. Nice work, he's definitely got that when he gets back into CF full time

Comment #45 - Posted by: dan colson at April 3, 2008 8:56 PM

I'm so sorry.. try this....geezzzz


Comment #46 - Posted by: Gnat/f/34yr/120# at April 3, 2008 8:57 PM

Going for 224 and getting 10 is still very impressive. Nice work, he's definitely got that when he gets back into CF full time

Comment #47 - Posted by: dan colson at April 3, 2008 8:58 PM

For everyone doing this workout for the first time, I strongly recommend you review the previous sessions carefully to see what others' experiences were. The link is above the picture, but here it is again for your convenience:

There are 5 or 6 links within this one pointing to previous exposures to Gwen. It's a fascinating experiment. Dig in and treat it with the respect it deserves!

Comment #48 - Posted by: Tony B. at April 3, 2008 8:59 PM

Max, that was just crazy strong. Thank you for all the cool coaching tips when I was attempting to split jerk your warm-up weight. Looking forward to hangin with you again one day.

Lauren, PLEASE post more of the old school workouts!

I can't wait to try this workout! Did anyone else click the "compare to"? Only 85 posts to comments. Jeez, there are more than 85 posts before midnight now.

I was trying to find someone to compare myself to. No luck. The names sure have changed. I am not gonna attempt Josh Everett weight. He did bodyweight! WOW!

I think if I rest at the hip (like doing The Bear), I can attempt 135#. I will check with ken c. and see what he is doing. That strong ass mofo is my hero, so if he goes heavier, I guess I will have to go heavier too.

Comment #49 - Posted by: freddy c._one world at April 3, 2008 9:10 PM

wow i cant wait to do this w.o.d. it looks sic tell u about it tomorrow

Comment #50 - Posted by: tyler at April 3, 2008 9:11 PM

Where is the "Gwen" video? I see Grace then Heavy Fran, but no Gwen.

How much weight? Comment #2 asks the same.

Comment #51 - Posted by: Chris at April 3, 2008 9:24 PM

watched the video and looked at my last comment
haha I am insane let me see if I can do it at 150

Comment #52 - Posted by: angelo sub250finally at April 3, 2008 9:46 PM

Thanks AngryG, read the comments 135 might be doable.

Comment #53 - Posted by: angelo sub250finally at April 3, 2008 9:53 PM

Awesome effort on Max's part, but traditional OL training protocols (1RM) won't build the power-endurance needed to do 15+ reps. I'm sure after a month of CF he'll be able to do it.

He's a video of a guy who could probably do 30-40 reps right out of the gate. He is KB Sport Absolute World Champ and World record holder - jerked a pair of 70# KBs 175 times in 10 minutes (without putting them down) and 110 reps each hand in the snatch (32kg) in 10 min. He also has done 110 reps Long Cycle Clean and Jerk with a pair of 32kg in 10 minutes. You can only rest with the KBs on your chest or overhead. This is an interview for Russian TV, and it shows competition clips of him at the end of two different ten minute sets. He does 109 reps in the first and 106 in the second. He's about 6'3" and 250#.


For use "mere mortals" doing a max rep challenge with 1/2 your bodyweight would be a great start, IMO.


Comment #54 - Posted by: "Fireman Tom" Corrigan at April 3, 2008 10:00 PM

Insane MAX...awesome work!

Comment #55 - Posted by: JDale m/37/6'2"/178 at April 3, 2008 10:14 PM

So he is doing clean and jerk? I thought the 15 attempt was clean and press, and the jerk part was landing in a lunge position. Or is that split jerk and clean and this was clean and jerk?

So confused

Comment #56 - Posted by: Wes in SoCal at April 3, 2008 10:32 PM


as rx'ed 115

could have done more on the last 2 sets but the touch and go's were killing me...

Comment #57 - Posted by: Jonathan_n_Louisiana at April 3, 2008 11:06 PM


as rx'd 60k

I assumed this was for time. I breaked for as long as I felt was necessary to finish the next set. Finished in 4:37. Could have gone heavier I suppose.

Comment #58 - Posted by: Morgan in Bkk at April 3, 2008 11:19 PM

Crap- I just checked and realized I did it wrong. I did 12-9-6. Damn.

Comment #59 - Posted by: Morgan in Bkk at April 3, 2008 11:29 PM

wow only 85 comments 3 1/2 years ago

Comment #60 - Posted by: Wes in SoCal at April 4, 2008 12:06 AM


as rx'd 40kg
First post
Been doing Crossfit for 6 months now feels good

Comment #61 - Posted by: Peter Sheeran at April 4, 2008 12:12 AM

This might be a little long but I think you guys will appreciate it.

I'm a 31 year old male/6'/160 lbs and I've been doing Crossfit for a little over a year now. I'd always been athletic and considered myself "fit" but only because I was skinny. Crossfit has whipped me into the best shape of my life. Still, by measurable CF standards - 615 Total, 18 rounds of Cindy - I'm average.

I recently changed gyms and joined my local globogym. As part of the welcome package, they offered me a complimentary fitness assessment (of course to upsell new members on personal training). Curious as to how globogym would assess my CF molded state of fitness, I happily accepted.

My CF elitism was in high gear when on the questionnaire, for my fitness goals, I wrote, "To attain gymnastic strength and gymnastic flexibilty while retaining my ability to generate consistent power over over broad measures of time."

My fitness assessor/trainer, took a look at the questionnaire and began asking questions - if I played sports, how often I went to the gym, what I do at the gym, etc. Not wanting to explain Crossfit, I said, "functional movement based high intensity training." He pushed further and annoyed, I said, "Crossfit...have you heard of it?" Surprisingly, he did. And he knew a lot. He knew about the WOD, the warm-up, and the crushing abilities of the protocol.

Then he said, "I have an idea. Let's just work out and see what I can do to you in 30 minutes. You're cool with whatever?"

"Just don't make me do a bicep curl," I said.

Famous last words because from that moment on, he put me through 30 minutes of the most insane, hellish, Coach-inspired, stochastic, hopper style workout I could imagine. He had me burpeeing, tabataing, jumping, pulling, pushing, rowing, catching and throwing - faster and faster. It was sort of like Fight Gone Bad's bigger, more crazy brother. But with no rest.

By 6 minutes in, I was hoping for a couple bicep curls.

Near the end of the time, my shirt is soaked through, I'm fighting through each rep whatever the hell I was doing, and I feel that a crowd has gathered. Even though I was delirious, I could see the gym rats gawking in the middle of their leg extensions or whatever.

The someone said to my fitness guy, "What the hell are you doing to him, man? You're gonna kill him."

"No man, this guy's a monster. He does Crossfit. He can take it."

When the workout mercifully ended, I had so much endorphins and lactic acid pumping in my body that I didn't know whether to hug him or vomit on him.

I'm not sure what happened next but the gist of it was him telling me that there were only a handful of people in the gym - trainers included - that he would ever dream of putting through that kind of workout; that since Crossfit had me pretty well squared away, it would only be for selfish reasons that he would want me to sign up for personal training because he and the other trainers could have fun seeing what they could make me do.

I guess the moral of the story is if you're an average Crossfitter, you're a monster in a globogym. That's pretty f'ing cool, no?

And like any good story, there it is also a cautionary tale - sometimes the trainers at globogym know our tricks and they might have chips on their shoulders too. They'll think you're cool but they'll make you pay because they know you can take it.

Comment #62 - Posted by: jhk at April 4, 2008 12:12 AM

#62 great story, very cool

Comment #63 - Posted by: Wes in SoCal at April 4, 2008 12:23 AM

How could the effort in this video be called a World Record or a world record attempt? The WOMEN'S World Record for Clean and Jerk is 402lbs. That's the same as he lifted in the video. I'm guessing that since the men's record is 578 lbs, someone could do 224# x 15 times.

Comment #64 - Posted by: The Gift at April 4, 2008 12:25 AM

50kg for 15,12,9 touch and go

It would be fun to do this one a few more times - I'd like to put up a little more weight.

BTW, I followed the rules in the video, feeling free to do power cleans and to rest the weight on my thighs. The main page doesn't mention either, however.

Comment #65 - Posted by: Mike Gray - Switzerland - 35yom/6ft/171 at April 4, 2008 12:54 AM


"Gwen" as RX'd 135 lbs.

I just want to say that it is pretty cool that in the three months of doing crossfit my form has improved exponentially (albeit it sucked so bad before it had to improve!), and that is from only watching the videos and taking the concepts to heart. I was totally suprised today when I began that my muscle memory has changed, I was exploding off the floor with heel drive- and its not like cleans have been on the WOD all the time lately- very cool. Thanks to coach and all the experienced crossfitters out there wo take the time to post their wisdom for those still learning (AKA all of us).

Comment #66 - Posted by: Brian W at April 4, 2008 1:18 AM

The Gift #64,
There's a HUGE difference between a 1 rep max and a 15 rep max. Besides the straight grip requirements, the STRENGTH and POWER required to c&j 500lbs once has only limited application to the STAMINA required to c&j 224x15.

Tom #54,
Maybe you're right, but there's a HUGE difference between 144lbs and 224lbs! I won't believe it until I see it.

Comment #67 - Posted by: Tony B. at April 4, 2008 1:22 AM

Max..........now that's just brute strength!

I tried this workout 2 weeks ago with 135 and got crushed. You throw that weight around like it's nothing.....especially the 315 where you jerk it 3 times!

Great Video and I can't wait to see the next one for your return attempt.

Comment #68 - Posted by: Matt Hunt at April 4, 2008 1:45 AM

Just finished reading the article in M&F, really good article. Then I moved on to the next article, Expert Arms...maybe I will add the behind-the-back wrist curl into my WOD tomorrow. lol

Comment #69 - Posted by: Wes in SoCal at April 4, 2008 1:45 AM

I interpret this workout as an attempt to do ~Grace with a greater load if you can manage it.

Your own attempts to do Grace are most informative. Using 135# (men) or 95# (women), how many reps do you go before breaking the set? Total reps in Grace = 30, in Gwen = 36.

Normally, if someone uses "for each" it means "for the individual sets", as opposed to "for all". But it seems repetitive with the idea that you can only touch&go on each rep -- if that's so you certainly can't change the weight, so why say the same idea twice?

And at the bottom Coach says "Post load to comments" --- not loadS.

The 15-12-9 reps is meant to match the fatigue curve as closely as possible... assuming the weight stays the same across sets. So I believe if you opt for 150#, you stay at 150# for all of Gwen.

And I can't imagine why we'd understand that Grace is "however the hell you can get it overhead" but introduce a new and different interpretation for Gwen.
* * * *
The "jerk" refers to receiving the weight by bending the legs, whipping your body under the bar to catch it deeper, and thus using an overhead squat to stand up with it. This should get you a heavier lift than a press, which does not allow you to bend your knees and thus to squat it up.

Comment #70 - Posted by: gorillasoph & girl at April 4, 2008 1:45 AM

Wow, talk about old school.

Comment #71 - Posted by: Jacob Tsypkin at April 4, 2008 2:05 AM


I'm not sure whether attempting this one with a greater load than Grace would be smart - though I think I might have wrestled out a little more than 50kg. When I do Grace, I feel free to take as many breathers as I need, and I also drop the bar after each jerk, since gravity does a pretty good job of putting the bar back where it came from.

If you take long breaks on Grace, you're just slow. If you break the sets here, it's a DNF. Also, I find that controlling the bar and bringing back down for a touch takes a lot out of me, particularly as the weight goes up.

OTOH, there's no time pressure here - and that did make a big difference.

Obviously, YMMV!

Comment #72 - Posted by: Mike Gray - Switzerland - 35yom/6ft/171 at April 4, 2008 2:38 AM

A little help... I have recently (6 weeks ago) started a crossfit training program with my soldiers here in in Iraq. We have been following the AOFP CrossFit Austere Program. We are seeing amazing resultes and eager to continue the program, however, we are all, to a man, beginning to suffer from severe tendonitis and pain in out elbows, likely from pull ups. Any advice/suggestions, on how to continue program without exacerbating condition would be greatly appreciated.

Comment #73 - Posted by: CPT Baker at April 4, 2008 2:51 AM

Not doing Gwen today; I'll be doing 10 minutes of kb jerks after work today.

100 burpees for time: 7:58. Burpees with pushup and jump to touch bar 10" higher than my out stretched hand. Finally broke 8 minutes.

Comment #74 - Posted by: Kelly Moore F/44/5'/114# at April 4, 2008 2:52 AM


115 lbs

Comment #75 - Posted by: Keith M at April 4, 2008 3:05 AM

Awesome video but...........With that music playing, I am surprised Max got as many reps as he did :) These vids are always scored with some hardcore NC17 rap- now we know what really gets played in the box!

Comment #76 - Posted by: Anthony Springman at April 4, 2008 3:24 AM

Darn...guess I'll have to go to the new gym I found that actually has bumper plates....and rings...and a rope...WOOHOOO

Comment #77 - Posted by: Camille at April 4, 2008 3:33 AM


85#...completed entire workout. Amazing how much I was sweating afterwards--try to push myself to 100# next time.

Also...great meeting you Barb - awesome workout. See ya' tomorrow!


Comment #78 - Posted by: Brian (Germany) at April 4, 2008 3:40 AM

I feel ya too! Getting off the crack isn't easy (CF Journal #38-Nicole). I'm blessed with good genes so have a low % bf...however I am absolutely convinced that the Zone would greatly improve my CF performance. I just can't seem to give up the crack! Still working on it though.

Comment #79 - Posted by: Christin at April 4, 2008 3:53 AM

Couple of questions for any of the old school CFers who may have done this before:

1) My "Grace" PR is 4:44. I could probably hit around 3:50 right now. Would it be wise to go as heavy as 155 or more, or should I stay at 135 since grip will be more of an issue (grip is a weakness for me?)

2) If I foul - that is to say, am forced to dump the bar, what do I do? Lower the weight and start over? Or simply finish the workout and post that I did not complete it as Rx'd?

If anyone's wondering, the gentlemen in the video posted by Tom (#54) is talking about how the humidity affects sweat and thus grip during kettlebell competitions, and how advantageous it is to have an opponent to compete against rather than going one at a time.

Ha! Having Russian as a first language finally came in useful!

Comment #80 - Posted by: Jacob Tsypkin at April 4, 2008 3:59 AM


I can bench 345 as my 1 rep max and 330x5. Your friend is right. Anything above 310 is heavy. Period.

300 and below is when it starts feeling alright. Anything below 280 feels like I'm cheating.

Comment #81 - Posted by: erik_b at April 4, 2008 4:03 AM

So basically this WOD is 36 clean and jerk for time? I don't understand why it was broken down in 3 sets if you only do the C&J. Can anyone clarify please?

Comment #82 - Posted by: Nicolas at April 4, 2008 4:13 AM

1st set of 15 done....Holy forearms!!

Comment #83 - Posted by: Arrow Gift at April 4, 2008 4:16 AM

Round two - Can't use a pencil at all..I can barely type. I love this workout.

Comment #84 - Posted by: Moccasin Guy at April 4, 2008 4:27 AM


as rx'd

Comment #85 - Posted by: JoeCam at April 4, 2008 4:30 AM

Greg's WU + 5 minutes rope skipping

didn't do every rpund with the same weight.

15 12 9 with

45 55 65 kg

I rested 5 minutes between the sets and did touch and go untill the last 2 reps of the last round..that was with a 1 sec pause.

I did kept my grip/hands on the bar..

legs shoulders and forearms smoked during the sets..

Comment #86 - Posted by: onefinesuri at April 4, 2008 4:34 AM

#82, Nicholas -- No, this is not for time. "Grace" is 30 clean-n-jerks for time. "Gwen" is about whatever load you can c/j as described in the instructions: "Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets." So by design, your load is probably going to be lighter on this than on Grace. If you watch the video, they're not encouraging Matt to go faster; they're encouraging him to lift more reps without quitting. Now, go getcha some! :)

Comment #87 - Posted by: JAS at April 4, 2008 4:36 AM

dammit! can't do gwen today. crossfit competition on saturday and have to work then make the drive. plus i'm still recovering from all the gh sit ups. that was my first time doing high rep on a ghd. wow! very sore but will be adding those into the workouts from now on. will do gwen on sunday or sure.


i was thinking somewhere between 135 and 155. never done gwen before but i know i can do 135x15 straight out (like on grace). just don't know how to gauge the 12 and 9 after that or trying to "rest" while holding up the bar. should be fun. pick a weight and you know i'll have to do 5 lbs. more. :)

Comment #88 - Posted by: ken c at April 4, 2008 4:39 AM

as rx'd 135#

Comment #89 - Posted by: Moccasin Guy at April 4, 2008 4:41 AM

#26 Jakers wrote, "Bad news - cheated today. Company did marketing by taking donuts to prospects. After staring at donut all day I ate it."

A friend of mine is overweight, diabetic, and pregnant. She successfully avoided a giant plate of donuts at the office recently, only to have someone *deliver* a donut to her office. It sat there on her desk, and she would talk to it from time to time.

At one point a co-worker stuck her head in the door but then backed out, thinking she was interrupting a conference call. "It's ok," my friend said, "I'm just talking to my donut."

Comment #90 - Posted by: joan t at April 4, 2008 4:55 AM

#62 - jhk - That is one of the best CF stories I've read on here in a long time! LOL, man. I can see the gleam in your trainer's eye as he was forming the plan before you started. Big high five to you for showin' the globogymers how it's done! I was doing the GHD situp/back extension WOD the other day next to this big lug on the leg press. He was looking at me with such contempt; I just kept thinking about what Coach Rip says about leg presses...funny - the more I thought about it, the faster my time went! :)

Comment #91 - Posted by: JAS at April 4, 2008 4:56 AM

55# with broken sets

Comment #92 - Posted by: Jen P F_25_155_5'9" at April 4, 2008 4:59 AM

First of all, Max [in gingerbread man voice], 'you're a monster'--that was crazy.

Not sure what weight to do for this--3 RM is around 185#, so I might try something in the range of 115#-125#? My hamstrings are still so sore from the semi-GHD situps from the other day, so some serious stretching will be in order before I attempt this. Best of luck to everyone...

Comment #93 - Posted by: drew-ct m/24/185 at April 4, 2008 4:59 AM

Oye!! Nice work, Max. Crazy strong effort - next time for sure.

Gwen - Old school beast of a WOD - nice!!

Comment #94 - Posted by: Ian Carver at April 4, 2008 5:03 AM

33 m 195#

Warm-up: 1000m row

I wish I had seen the discussion on this one before I tried it. Maybe bit off more than I can lift.


At least I was able to fight through the last set unbroken.

Cool-down: 1000m row

Comment #95 - Posted by: dragoon at April 4, 2008 5:08 AM

Sean #19 - If you want to see a split snatch in action, check out the "Exercises & Demo" video section in the O-lift vids. There is a "Luchtime O lift" clip in there that has Josh Everett (if I am not mistaken) doing a sick split snatch under some substantial weight. His knee touches down momentarily and he presses out a bit, but it is still ganrly to watch, especially the depth of the split to get under the weight. Then to recover and pull it all together - very cool.

Comment #96 - Posted by: Ian Carver at April 4, 2008 5:09 AM


As Rx'd


this one is freakin awesome, my forearms are done-ski!

viva la revolution!

Comment #97 - Posted by: JDT at April 4, 2008 5:12 AM


15-12-19 at:


15-12-19 at:

Should have increased weight at least on 2nd set or even from the beginning...or just wait another 4 years until it comes around again.

Comment #98 - Posted by: nutfam at April 4, 2008 5:20 AM


15-12-9 at

Did 2 sets @75# for warm up for 10

Comment #99 - Posted by: Corben at April 4, 2008 5:27 AM


That's pretty tough with no rest after each rep.

Started off with 105 but couldn't get more than 11 my first set. Then I did 10 after a minute rest to finish the first set.

Dropped down 95 where I completed the next two sets without being broken.

2 to 2.5 min. rest between sets.


Comment #100 - Posted by: john g at April 4, 2008 5:29 AM

115lbs sets as rx'd i know it wasnt timed but took me 12:50
2miles 15min

Comment #101 - Posted by: doug smith at April 4, 2008 5:31 AM


Scaled down to 12-9-6 reps of clean and jerk with 55 lbs (left shoulder bothering me some today)

Did power cleans and split jerks which degenerated into push jerks by the end.

Thanks to Brian and Eric for the great workout and encouragement. See you guys tomorrow for whatever Coach throws at us.


Comment #102 - Posted by: BarbJ at April 4, 2008 5:33 AM

Gwen with 95#
First time with this wod, so I erred on the side of caution. Next time I will try 115#. Cool wod. Grip was a limiting factor. I need to find a better rest position. I found the back squat rest to be more taxing than I thought.

Comment #103 - Posted by: bhub at April 4, 2008 5:35 AM

as rx'ed

35kg, too light

Comment #104 - Posted by: bcf at April 4, 2008 5:36 AM

115 # 15-12-9 as Rx'd, 1st set broken 8/7, last two sets clean. good wod.

Comment #105 - Posted by: Craig at April 4, 2008 5:38 AM

85# as rxd. (3 minute breaks b/w sets)

This was my first time with Gwen, and that weight ws just right.
Will try 95# next time.

Comment #106 - Posted by: Bill Stock at April 4, 2008 5:41 AM

Power clean or squat clean? Can we do split jerks? Thanks.

Comment #107 - Posted by: marty g at April 4, 2008 5:43 AM

Max is Legit!

Comment #108 - Posted by: Melissa Mackenzie at April 4, 2008 5:43 AM

first gwen. not sure about my capacity. no weights, so:
15 @ 50# sandbag
12 @ 90# sandbags for 3, 70 for the rest
9 @ 60# sandbags

Comment #109 - Posted by: Daniel G. 29/M/165/5'9" at April 4, 2008 5:47 AM

2x20# DBs for all sets. Surprisingly difficult.

Comment #110 - Posted by: Norma at April 4, 2008 5:51 AM

As Rx'd


Took forever to type that.

Comment #111 - Posted by: BIl at April 4, 2008 5:55 AM

75#, 80, 85
as rx'd

Comment #112 - Posted by: DaveB 43m/6'/175 at April 4, 2008 5:59 AM

#62 Awesome story

You are so right!! I have some globogymers that are around me at work, and they talk about their "tough" workouts, and I just sit there with a smile on my face, hoping for the day when they ask me to show em' "what I got!"

I had some roomates buy the perfect push up gimmick the other day, and they had to "max out" their push ups on day 1, they all looked at me like I was nuts as I climbed to 40 (chest to deck of course!!)- these moments are almost better than the workouts

Comment #113 - Posted by: Alex84 at April 4, 2008 5:59 AM

So if you regrip it is a foul, but what about if your hands stay glued to the bar, but you don't transition immediately into the next rep?! would that still be a foul?

This workout sounds horrible, I always regrip between each clean and jerk!

Comment #114 - Posted by: Laura Kurth at April 4, 2008 6:03 AM

bw 170


Comment #115 - Posted by: paulw at April 4, 2008 6:04 AM


as rx'd

Comment #116 - Posted by: Andy at April 4, 2008 6:06 AM


24.5 kg

No fouls, but think I could have gone a little heavier.

Comment #117 - Posted by: Mary Ann at April 4, 2008 6:06 AM

I love when old workouts are posted. I always click the "last time" date and see what the pic was. I clicked on today's, Nov. 29, 2004, and started lurking. Going backwards was great.

I saw things like: the grand opening of Petranak Fitness, 4 pics of Eugene Allen's home gym, a pic of "Annie Sakamoto new CFHQ trainer", a pic of "Nicole Carroll, 8th female Muscle-Up Club inductee and new HQ trainer", and I learned what exercise a "hug a twinky" is.

What's even more interesting is the number of comments. 91 on a workout day and 38 on a rest day!?!?!?! By the time I wake up here in Jersey there are over 100 now.

Great stuff. Off to C&J.

Comment #118 - Posted by: BrianM at April 4, 2008 6:06 AM


Workout as rx'd


That was hell on my grip. If this were a timed workout, my 14 minutes would have been so very sad. Took a good 3-3.5 minutes between sets to be able to make a fist again.

Comment #119 - Posted by: KB at April 4, 2008 6:10 AM

Hey guys,

Have met the lovely Angie and Filthy Fifty workouts in the last few days (am running a year behind due to my current working circumstances)... what fun!

Man those burpees are killers! 100 pull-ups? Got some strange looks in the gym from that one!

Love the crossfit,


Comment #120 - Posted by: Michael at April 4, 2008 6:10 AM

This is interesting too:

"Sunday 041024

Barbell snatch, 95 pounds, 15 reps, 5 sets.

All snatches are "touch and go" at ground. No re-gripping or pausing at ground. The 95 pounds is a suggested load. Pick a weight, and if you fail, start all five sets over. Share with your friends in comments."

Comment #121 - Posted by: BrianM at April 4, 2008 6:16 AM


"Gwen" as rx'd


first set was messy, took off my shoes and 2nd set much better form

forearms were double the size after 2nd set - so I must have been reverse-curling - made adjustments and final set was even better

Thanks Coach, this is the best way to learn new tricks!

Comment #122 - Posted by: mikeyb at April 4, 2008 6:23 AM


corrected stats: 180 b/w sorry

Comment #123 - Posted by: mikeyb at April 4, 2008 6:25 AM

Max - holy shit, that was awesome. Watching a human pull that much weight, that close, seeing the impact when he caught it, UNREAL. Totally different impact that seeing it from the lifting stage.

Gwen, 135, one foul at rep 11 or so on the first set - got away from me coming down after a rest on the back; which, by the way, was a bad idea. I tried doing the first set at a pace, and it was miserable. After removal of my cranium from my rectum, just did the 2nd set like Grace (pull it up, throw it up, no fuss no muss, no worries about the pace, just GO), and it was a completely different story, and a better one, as the clock shows. Far better to get 'er done in 1.34 than 3.2; too much effort and energy holding that thing. Look forward to a retry with more weight.



Comment #124 - Posted by: Apolloswabbie 6'2" 210 44yoa at April 4, 2008 6:26 AM

Broken finger, but may still try it.


Comment #125 - Posted by: mike in the ro at April 4, 2008 6:30 AM

BW: 175

WOD "Gwen"
115 lbs.

I had to re-grip on the floor 3 or 4 times, but kept on going anyway.
I can't believe I'm still alive. I don't think I will ever be able to use my arms again.

jhk, #62, great story.

Comment #126 - Posted by: Steve Cole at April 4, 2008 6:30 AM

Tony B.,

the reason I believe it is because I have meet and seen these guys up close at the Miami World KB Comp. None of the hard-core CFers (besides Kelly Moore) have seen professional KB lifters in person. What you've guys have seen are rank amateurs (like myself) who lift KBs for fitness. That would be like judging Olympic lifters based on what you saw at a High School weight room, not the Olympic Training center.

One of my coaches (Fedorenko) has jerked a pair of 48kg KB (212# total - 130% of BW-175) for 32 reps in 5 minutes, and had jerked a pair of 40kg KBs (176#-BW) 80 reps in 10 min and 52 reps in five. Isn't 224# around Max's BW? And 224# is about 55% of his max? Marty Farell, a US KBer who trains under Fedorenko can do over 60 jerks with his BW, which is 80% of the max he can do. So he stands there and does a jerk, rests for 6-7 seconds, repeats it for 10 minutes. That comes from dedicated, focused practice.

Relaxing under load and being able to breathe and recover, rep after rep, minute after minute, without putting the weight down is a skill, and a much different kind of conditioning. Just like CF, until you've done it, you can't really know and relate to how hard it is. You can guess and speculate, but to paraphrase Coach "doing trumps talking about it".

Again, major props to Max, and further proof that you have to train the glycolitic (sp) pathway to be able to do higher reps.

Here's another video of a 180# KB lifter jerking a 200# KB for 7 reps. Note the flip flops... He was doing it Santa Cruz style? ;-)



Comment #127 - Posted by: "Fireman Tom" Corrigan at April 4, 2008 6:31 AM

Just did The Bear last weekend. Gwen should be a kick in the pants.

Comment #128 - Posted by: WahooCat at April 4, 2008 6:33 AM

125# on all sets.

Made it to 12 on first set before having to re-grip and continue.
12 and 9 rep sets were as rx'd.

Comment #129 - Posted by: MarcusG at April 4, 2008 6:39 AM

The link to past experiences was helpful. I see Kelly Moore did 65#. I will prob do maybe the bar and enough bumpers to get the bar off the ground.
Thanks Alison and the guy who congratulated me yesterday!!

Comment #130 - Posted by: Camille at April 4, 2008 6:42 AM


started at 125# the first set was 6-6-3

went down to 95# 12-9 were as rx'd

much harder than it appears

Comment #131 - Posted by: EOMFD at April 4, 2008 6:42 AM


as spec'd with 75. Took few minutes in between. warmed up with a set of 10 at 56. hands/grip weak, out of breath, arms and legs had more to give. hard to type at moment

(note to self for next time. Bar + 2x11+ red collars = ~75. stretched before starting)

Comment #132 - Posted by: slowweak at April 4, 2008 6:45 AM

125# on all sets w/ full squat cleans.

Made it to 12 on first set before having to re-grip and continue.
12 and 9 rep sets were as rx'd.

Comment #133 - Posted by: MarcusG 5'10" 170 at April 4, 2008 6:46 AM


As rxd: 135

I think I could have gotten 145 so I'm eager to try again. Hopefully it doesn't take another 2 years for this one to pop up again.

Comment #134 - Posted by: Tattoo Nicky at April 4, 2008 6:50 AM

As Rx'd

On the third round, I remembered to use my hips to drive up that bar and for the jerks. That made it a lot easier. I need to remember that next time and increase the weight.

Comment #135 - Posted by: Louis at April 4, 2008 6:55 AM


As rx'd 95lbs. One foul on first set. Others were pretty good.

Comment #136 - Posted by: Mark S. at April 4, 2008 6:56 AM

Rested at 9 with 95 lbs.
Lowered to 75 lbs. a nd was good for the rest.
Long layoff.....?

Comment #137 - Posted by: JB at April 4, 2008 7:01 AM

135# as RX'ed
no fouls. Think I could have gone heavier.
Tried the set of 15 by taking my time and trying to breath prior to the jerk...kinda sucked I guess it drew it out longer. The last few sets, I just went at it "Grace" style, much faster/easier. My training partner and I were feeling good so we just continued the pyramid down with rounds of 6 and 3 to finish off. Overall great workout, will go heavier next time. Have a great day.

Comment #138 - Posted by: Angel at April 4, 2008 7:10 AM


As Rx'd: 115 lbs.

Comment #139 - Posted by: MoyToy at April 4, 2008 7:11 AM


85lbs total

Comment #140 - Posted by: sandy at April 4, 2008 7:14 AM

jhk #62-

Great story. And an inspiration. I consider myself to be an average (maybe a little below average) crossfitter, and I'm always getting down on myself because I can't be even close to competitive against the videos posted here. Even a lot of the comments are overwhelming to me. But I don't train at an affiliate so HQ is all I see. And I haven't compared myself to globogymers since I used to be one of them a year ago. Thanks for putting things into a little better perspective for me.

Comment #141 - Posted by: hub 27/m/165 at April 4, 2008 7:18 AM

that should have been stopped around 4:40 you abusive whores

Comment #142 - Posted by: dada at April 4, 2008 7:19 AM

200 lbs 29 YOM
15,12,9 w/ 95LBS and NO faults. I haven't ever done this workout and had no idea where to start, so next time I will use 115. The WOD was still a smoker.

Comment #143 - Posted by: TOM at April 4, 2008 7:20 AM


First and second rounds- #65
Last round- #75

Working on technique.

Comment #144 - Posted by: kurt at April 4, 2008 7:22 AM


Clean & Jerk 15-12- and 9 reps SUB Power Clean & Jerk


Comment #145 - Posted by: Louis Herrera Jr. 49 70" 175 at April 4, 2008 7:25 AM

95 lbs

Comment #146 - Posted by: nsb at April 4, 2008 7:25 AM

I consider myself a bit of an old timer having been doing this since summer of 2005, but going back and seeing the '04 posts on this was awesome. I remember when under 100 posts was the norm and there were about 10 affiliates. I would check the site every day, unable to believe that the Washington metro area didn't have one yet. Now we have like 12 (slight exageration) and the best part is one of them is run by Jerry Hill who makes what might be his FIRST appearance on the CF board for this workout!

I'm looking forward to this. I am terrible at high rep clean and jerk even though I have passable bodyweight C&J for one rep. I don't think I can do 95lbs. I'll start with maybe 75. if that is not too hard, I'll do a heavier weight for the other sets. We'll see how it goes.

Comment #147 - Posted by: AMJ at April 4, 2008 7:32 AM

Just got my affliate posted on the main page!!!!
For all you CrossFitters in the Burlington and Oakville area check out the website...
Training starts next week!!!

Comment #148 - Posted by: jason bird at April 4, 2008 7:32 AM

bw: 182

Gwen w/ 135#.

Fouled on first set at 10 reps.
Fouled on second set at 8 reps.
No foul on third set.

Comment #149 - Posted by: Rick 510 - CrossFit Clarksville at April 4, 2008 7:34 AM


As Rx'd
115 lbs

Comment #150 - Posted by: AQ at April 4, 2008 7:37 AM

AWESOME vid...regardless of the outcome.

Comment #151 - Posted by: Erin Davidson at April 4, 2008 7:40 AM

"... I might one day go as high as five [sets], but I really don't know what that would do to you. So, let's just start with what we have. What did this do to you? Tell me. And remember, this is for posterity so be honest. How do you feel?". - Count Rugen, Princess Bride, after torturing our hero, Wesley

"What was the worst part of that? The grip? The metcons?" - Unnamed narrator, to Max, after today's WOD.

Max was being polite. It's the Metcons. Surprisingly so.

1st: thought I could do 115 since I've push pressed 135 easy. Failed after 7.

2nd: thought I could do 95. I was right.

3rd: went up to 105, and did all 9, but struggled.

Now I know for next time. Good workout!

Comment #152 - Posted by: Hale at April 4, 2008 7:42 AM


Both of us did power cleans.

M - 95 lbs. Rested 3 minutes between sets. Add more weight next time!
A - 45 lbs. Rested about 2 minutes between sets.

Awesome performance in the video

Comment #153 - Posted by: MAWL at April 4, 2008 7:45 AM

Took off with 95#. First set broke but finished the other two just fine.

Sheryl went with 45# and had the same results.

Felt strong enough but the grip/forearms started burning pretty good. Great first time attempt at this one. Hope to make a big improvement next time Gwen comes to town.


Comment #154 - Posted by: boosmith at April 4, 2008 7:47 AM


Resorted to power cleans. No fouls.

Comment #155 - Posted by: overtime M/33/6'1"/200 at April 4, 2008 7:48 AM


First Gwen...Loved it.

95# as rx'd
No fouls.

Grip was toughest part. Ready for another 10# next time (at least). Audience says form was locked on.


Comment #156 - Posted by: Dan D. at April 4, 2008 7:49 AM


After a complete BONK day yesterday, with an anticipated rest day tomorrow (5-2 program).


as rx'd

Comment #157 - Posted by: Hatch at April 4, 2008 7:53 AM


First time doing clean and jerk so started ooff light. Realized I was cheating myself and stepped it u for round 3.

65#-65#-95# would like to try 95# for all reps next time

Comment #158 - Posted by: T. SEGUR at April 4, 2008 7:57 AM

Some of you all that did this WOD at 95 and 115, what is your 1RM? I am torn between attempting at 95 or 115...or of course something in between. My 1RM is currently 185, BW=165. I appreciate any input!

Comment #159 - Posted by: Joel B. at April 4, 2008 8:00 AM

lisaq wu x1
Gwen 15-12-9
power jerk-caught in rack w/ 1/4 squat postion
1:20 rest 2:40
:57 rest 1:40
NICE workout-note to self...heavier next visit w/ Gwen

Comment #160 - Posted by: lisaq at April 4, 2008 8:01 AM


#115 as rx'd.

power cleans and push jerks the whole way.
can probably go heavier next time, but with no re-grip this is definitely harder than it looks on paper...

Comment #161 - Posted by: SAT at April 4, 2008 8:04 AM


I dont have time to read all the comments, is this supposed to be like Fran 2 exercises alternating one at a time for 21,21.15,15.9,9 reps using the same weight as exercise #1 being cleans, and exercise # 2 being jerks?

i.e 21 cleans, into 21 jerks, repeat???

Comment #162 - Posted by: Vance Adcock at April 4, 2008 8:05 AM


Joel B. definitely go with 115#. My 1RM is 185 and I was able to make it although it takes a toll on your wrists.

115# as rx'd

Afterwards, worked on some handstands and barefoot running.

Comment #163 - Posted by: headonkey at April 4, 2008 8:07 AM

#158 Joel B.

I was new to the WOD, so I went with a weight that I knew would push me as the reps increased (but safe - cautious). After the first set, I knew 115 was good.

Hope it helps.

Comment #164 - Posted by: Hatch at April 4, 2008 8:08 AM

45#, worked on form. Clean from floor still a ways away from perfect.

Comment #165 - Posted by: U'i at April 4, 2008 8:15 AM


I got totally owned by this. Re-gripped on the floor once during each of the first two sets but finished the last. The resting on my back didn't really help, as I lost my grip each time I tried to start again. It was awesome!

Comment #166 - Posted by: Edwin 25/M/5'8"/175 at April 4, 2008 8:16 AM

whoo this was painfull!


cfwu x3


did the first set of 15 on 95#, as i am new to all olylifts im still not very strong overhead and my shoulders fatigue easily (need better jerk form, less shoulders lol).

having to "touch and go" and not re-grip was horrible! my forearms were burning like hell, and was breathing like i was doing sprints after the first set. I used the back squat rack position as my rest point if i needed. What was good is i only rested like that once per set. the worst was my forearms being tight the whole time an no relief ever, it killed me!

after 15 @ 95# i knew i had to drop down to complete it correctly. so went to 85# next 2 sets, still killed me.

was hunched over gasping for breath after all 3 sets, took me a while to be able to walk to the water fountain! lol

i love this stuff!

just signed up for a the free class at crossfit northshore, so Monday will be my first day at an affiliate, can't wait!

Comment #167 - Posted by: jayb44 at April 4, 2008 8:17 AM

#48 Tony B~ Thanks for the great recommendation referring us to check out link 041129 which had some serious nuggets of good info especially on link 030630!

#62 jhk~ please tell me the name of this trainer, SH NE, or at least the location of the gym, in VA??? It sounds way toooooo much like my O lifting trainer who I exposed to CF through coaching my in my o lifts. Now he thoroughly enjoys taking people in the gym who appear to do CF workouts and "work" them.

Comment #168 - Posted by: lisaq at April 4, 2008 8:18 AM


Should have probably used 10 more pounds, but wasn't sure how this WOD was going to play out with the whole 'touch and go' rule.

As Rx'd - no unbroken sets

Comment #169 - Posted by: Laura DeMarco at April 4, 2008 8:21 AM


135#x15 (no fouls)
145#x6(dropped), 145#x8(grip failure)
140#x9 (no fouls)

Comment #170 - Posted by: MaxG at April 4, 2008 8:22 AM


As Rx'd: 155#
That was griptastic!

No fouls
First time doing 'Gwen.' I think I'll try bodyweight next time.

Resting in the crux of the hip helped me the most, well as much as it could

Comment #171 - Posted by: EricBrandom at April 4, 2008 8:22 AM

My goodness that's a lot of weight on that video. Strong folks make for some great athletes...

Comment #172 - Posted by: Matt DeMinico at April 4, 2008 8:27 AM



95# as rxd

Like a moron, I did 10 reps from hanging clean and realized that I wasn't going to the floor for a touch and go. I used those 10 reps as my "warm up".

Restarted 15-12-9 with 95# touch and go with a 3-4 minute rest between sets. Hard but not unbearable. I can probably do 105# next time. Funny how it becomes metcon after about the 8th rep.

Tony B.-I took your advice and read through some of the previous years posts. Based on that, I chose my 95# and gave "Gwen" some respect!

Comment #173 - Posted by: Bob in NoVA at April 4, 2008 8:29 AM

Thanks very much Headonkey and Hatch!

115 it is. I'll post results after doing it in a couple hours.

Comment #174 - Posted by: Joel B. at April 4, 2008 8:29 AM

75 lbs

post 3 rounds- 25 box jumps, 10 strict push-ups.

Comment #175 - Posted by: LTP at April 4, 2008 8:33 AM


As Rx'd:


3min rest between sets

Comment #176 - Posted by: Nicholas at April 4, 2008 8:37 AM

To # 158 Joel I did my sets with no faults @95 LBS, and my 1rm is 185. I think I could have gone heavier but it still smoked me.

Comment #177 - Posted by: TOM at April 4, 2008 8:38 AM


dumbells are harder than you think. at hotel gym so no barbells available.

25# dbs
all sets broken

totally gassed afterward so dbs weren't as bad a sub as i'd feared.

Comment #178 - Posted by: Justin at April 4, 2008 8:39 AM


As Rx'd

135 lbs. That was a tough three sets. The pain in the lower back did not help!

Comment #179 - Posted by: lummox5o at April 4, 2008 8:45 AM

As Rx'd: 95 lbs. Could have gone a bit heavier but it was still a mother on the grip.

Comment #180 - Posted by: Tstone at April 4, 2008 8:48 AM

15-95 lbs
9-95 lbs
5-95 lbs

I also included 30-30-30 of sit ups and 3 400m runs as well to create 3 rounds of 15-30-400 and so on.

I kept time and got 13:50. I just started crossfit on monday and already can feel a difference compared to the normal workouts in the gym. I hurt constantly in the good areas though.

Comment #181 - Posted by: Vinnie at April 4, 2008 8:58 AM

Tiny weights for me - back issues and form poor.
15x50, 12-9x60. Will put up next time (2012!)

About 4 mins

Worked on form with bar only.

Comment #182 - Posted by: Nick K at April 4, 2008 8:58 AM

As Rx'd #115 un broken

Comment #183 - Posted by: KSC at April 4, 2008 9:02 AM

free range PORK! Its whats for dinner.

Comment #184 - Posted by: tucker at April 4, 2008 9:12 AM


70 lbs as Rx'd, with full Squat Cleans.

Comment #185 - Posted by: Motomouse at April 4, 2008 9:14 AM


Rounding out my 2nd week of CF and feeling the burn.

As Rx'd, 95#, unbroken, 8 minutes (long pauses between sets).

Comment #186 - Posted by: David M at April 4, 2008 9:19 AM


It's cool looking back & seeing the names of the guys that I used to chase when I first started. I would always strive to beat Matt G, which only happened once on a 1 rep max Thruster, and Ediddy. That always pushed me. How funny is it though to see only 85 posts? Hope all is well in Cali.

Get some, Go again!

Comment #187 - Posted by: DJ at April 4, 2008 9:23 AM



I have a rugby game tomorrow, so went on the light side.

That one really showed the weak points. I feel like Popeye now. I stopped by the store on the way home, and had trouble separating the dollar bills in my wallet! My forearms were bulging by the last set.

Comment #188 - Posted by: Treetrunk 36M/5'10"/243 at April 4, 2008 9:24 AM


Started off too heavy and ended up just breaking up each set using heavier weights


Comment #189 - Posted by: JRJ50 at April 4, 2008 9:26 AM

new to CF. when doing lifts such as dead lifts and cleans, is it frowned upon to use weight belts or is that OK. I never see anyone using them in the videos.

Comment #190 - Posted by: robo at April 4, 2008 9:35 AM

trying to use k bells for most workouts used 32kg each arm

Comment #191 - Posted by: christian hafferty at April 4, 2008 9:45 AM

45 yom/5'6"/160

This was a lot harder than I thought. My max C&J is 165. I did the WOD as RX using 95lb. I thought my forearms were going to explode and I was surprised at how hard I was breathing. Thought I just did wind sprints. Keep it coming.

Comment #192 - Posted by: RussG at April 4, 2008 9:47 AM

BW 170


No fouls. Grip was suffering.

Comment #193 - Posted by: Eric O at April 4, 2008 9:48 AM

First time doing C&J. 11/4 - 7/4 @85# 9@75#
Should have stuck with 85 and pushed straight through the first set.

Comment #194 - Posted by: Redleghicks/70B/69"/153lbs at April 4, 2008 9:50 AM

#3 santaguapo, #51 chris, #158 joel, et al:

I did 115# with a couple fouls. My 1 RM for C&J is 160#; I recently did 170# split jerk for 3 reps X 5 rounds. 115# is 2/3 of my BW (175#), and 72% of my 1 RM. This weight seemed just right--like I almost couldn't do it but managed to finish, barely.

This was my first time on Gwen and the weight was just a guess. I think skill level/technique has a big effect on how much weight a person can C&J.

Hope that helps.

Comment #195 - Posted by: Steve Cole at April 4, 2008 9:51 AM

115# as rx'd...no fouls.

Comment #196 - Posted by: Nickosaurus at April 4, 2008 9:51 AM

Crossfit ATM


73 no fouls

Comment #197 - Posted by: Meggie at April 4, 2008 9:56 AM


75# first set(2 light)
95#'s for 12,9,6,6
no fouls

Comment #198 - Posted by: mike from ri at April 4, 2008 9:56 AM


105# no fouls

forearms are about to explode.

Comment #199 - Posted by: clemson rob at April 4, 2008 9:57 AM

3 X 10 - samson, dips, situps, OHS, DL (105#), pullups - Lower abdomin and upper thighs are still sore from GHD's

115# as RX'd.

Started each set with full squat cleans, but as my grip started to tire, the cleans became more of a power clean. Each set, I was able to do more in a row before resting the weight on my shoulders for a break...not sure why.

Comment #200 - Posted by: Mark R at April 4, 2008 10:00 AM


115lbs as rx'd

should' have tried 135lbs

Comment #201 - Posted by: Croni at April 4, 2008 10:03 AM


55# as rx'd
first time doing this one.
couldn't have lifted any more.

Comment #202 - Posted by: Dena@C2 at April 4, 2008 10:15 AM

should be fun...

Comment #203 - Posted by: Junior at April 4, 2008 10:15 AM

After 2 days of power lifting I decided not to do today's WOD but continue with my testing against the Canadian Army Fitness Program.

I've been serious about my CrossFit since New Years and today I had to do an Aerobic Check of 5K.

Since there's still snow outside I did a 5k row and got done in 22:15 - good enough for Level 4 Army Fitness - the highest level expected!

Just goes to show that doing CrossFit WODs 3-6 times a week will prepare you for anything!

Now if I could only perfect my running technique to improve my 40m sprint times ... oh well, summer is *almost* here!!!

Comment #204 - Posted by: John-Orillia at April 4, 2008 10:16 AM

95# as Rx'd

Comment #205 - Posted by: Bill_Curtis at April 4, 2008 10:18 AM


As Rx'd 65lbs-15; 65lbs-12; 65lbs-9

Comment #206 - Posted by: Dan at April 4, 2008 10:23 AM


as rx'd


Comment #207 - Posted by: CAM at April 4, 2008 10:23 AM


50kg as Rx'd

Comment #208 - Posted by: Go Shane! at April 4, 2008 10:37 AM

95# - squat clean/split jerks

No fouls, most cleans nice & snappy. I had good luck resting/resetting grip in hang position during first set, but by second set my grip was blasted and I had to take brief rests in the rack position.

Brutal, but probably could have done 105#. If Gwen comes up again, will try 115# +.

Comment #209 - Posted by: Josh R m/34/184 at April 4, 2008 10:37 AM

115 as rx'd
touch and go only at floor
no re-grip
straight sets with 2 minutes between set

Comment #210 - Posted by: JDale m/37/6'2"/178 at April 4, 2008 10:38 AM

95# as Rx'd - I think I fouled once on between my 3rd&4th reps in the first set b/c I had some uncomfortable pinched skin on my left hand. I'll probably attempt 105#-115# next time.

Comment #211 - Posted by: Mike Mc 30/5'9"/160 at April 4, 2008 10:42 AM

Greg's WU

didn't do every round with the same weight.

15 12 9 with

55 55 65 kg

I rested 5 minutes between the sets and did touch and go untill the last 4 reps of the rounds..that was with a 1 a 2 sec pause.

I did kept my grip/hands on the bar..

Comment #212 - Posted by: michel van grinsven at April 4, 2008 10:49 AM


used 95 lbs. good workout!

Comment #213 - Posted by: olemiss at April 4, 2008 10:50 AM

95 (10+5...lacked focus, not enough leg drive and not fully warmed up)
95 (12 unbroken)
115 (9 unbroken...last rep was a challenge)

Comment #214 - Posted by: ecp2 at April 4, 2008 10:53 AM

Thanks Coach!

Comment #215 - Posted by: bluecheese at April 4, 2008 10:58 AM

First time C&Jing (WODing for 5 days)

As rx'd


Wish I was tailgating at Miller Park!!!

Comment #216 - Posted by: JMLA at April 4, 2008 11:00 AM


As rx'd: 95lbs (definitely overestimated this one...should use 115 or 135 lbs next time)

Comment #217 - Posted by: MoGreene at April 4, 2008 11:00 AM

"Gwen" Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.

95# no faults. Did rest bar on thighs on way down pretty often. Did power cleans and split jerks, on assumption this is supposed to be "any way you can get it up." (That's what she said).

Could maybe have gone a little more weight, but this is tough on my wrists.

Comment #218 - Posted by: blades at April 4, 2008 11:02 AM

m 28 170
as rx'ed
w/ 100 lbs
could've maybe done 110 or 115 at best
errored on the side of caution because it was my first time doing the workout. 100 lbs was still challenging...
had a little juice left over so I did some power cleans with weight near my PR...finally sold on the hook grip .. .wouldnt have gotten through the workout with out it!

Comment #219 - Posted by: brandonE at April 4, 2008 11:04 AM

Did 115, As rx'd, no fouls. Rested a few times in the hang position, my grip was wasted. Tough workout, first time with Gwen. 5 min. rest between rounds.
times: 2:16 1:37 1:12.

Comment #220 - Posted by: ScottMacArthur at April 4, 2008 11:05 AM

Damn, that is motivating. Gonna try for 115 or 135 for this one.

Comment #221 - Posted by: Jack-22-178-6'4" at April 4, 2008 11:07 AM

5 min C2, CFWU (w/DU and clean&jerk bar each round) BWUX3


Touch and go on all reps, but had to re-grip on hips 2x...so, 2 fouls I guess. Didn't read closely that re-griping off the ground is a foul, or I might have been able to push through.

Thanks to those earlier for the poundage tips. 115 was a very good place for me, with a 185# 1RM. Might have been able to go slightly higher, but not much. Great WOD!

Post 500m easy row and hand grip stuff...maybe silly after this WOD, but staying with program from CFJ.

Comment #222 - Posted by: Joel B. at April 4, 2008 11:09 AM

Well, did better than I thought. Started out with 95lbs. It was too easy. Did 115 for the next two, which was NOT easy. All were power cleans. Near the end of the last two sets I switched to split jerks. I would really like to be able to do this with 135. That's a good benchmark for about 5 different indicators of CF fitness.

Comment #223 - Posted by: AMJ at April 4, 2008 11:13 AM

I can definitely attest to crossfit keeping you near comp. ready for OL. By only doing our WODs when heavy snatch or C&J comes around I can hit about 90% of my PR - NO OL comp cycle whatsoever! When I actually prep for my next meet in Sept at YORK BB(!!!) it will be PR city. BTW, I'm 8-10 lbs lighter. CrossFit Rules!


Comment #224 - Posted by: rob izsa, CrossFit Morris County at April 4, 2008 11:16 AM

Gave J.T. a whirl today with poor results;

11:46 as rx'ed, 1:46 slower than my PB. First set of HSPUs straight through for the first time and ring dips were pretty quick but, deep sigh, the push ups were just plain bad. I've switched to a wider hand position so that could have been part of it but the 2nd and 3rd sets of HSPUs were too slow.

Oh well what do you do?

Comment #225 - Posted by: gaucoin at April 4, 2008 11:22 AM

Great story #62.

I totally misread the WOD today, so I did something WAY harder than it should have been.


C&J 21-15-9, for time, same foul rules as "Gwen".

Started at 115# and got to 12 before I fouled. Dropped to 95# and finished the remaining reps as rx'd. Resting on my back really didn't help as much as I hoped it would. Totally smoked my grip.

Times as follows:
Round one: 4:09 (includes time spent dropping weight to 95#); Rest: 1:29
Round two: 1:34; Rest: 1:30
Round three: 0:34
Total Time: 9:19

Will try this one as rx'd next time with 115# throughout. Oh, and I will read more carefully next time...

Comment #226 - Posted by: FFChad_M/37/220 at April 4, 2008 11:23 AM


135 as rx'd

At the risk of fatiguing myself before starting I decided to do 5 reps at a few different weights to try to gauge where I was at. 5 at 115 very easy, 5 at 135 pretty easy, 5 at 155 no way I could do 15 without putting down. Went with 135 and glad I didn't go higher. First set was rough, second was even harder...damn near lost the bar on 11th rep, got third and maybe could have done 1 or 2 more.

Next time, in three to four years, I'll try 140.

Comment #227 - Posted by: Corey at April 4, 2008 11:26 AM


Jeebus. Let's just say that I need to work on my form and leave it at that, k? I'm going for a run now, partly to help endurance, partly as penance for today...

Comment #228 - Posted by: Nick at April 4, 2008 11:27 AM


155# as rx'd

(finished last couple of reps in each round with a split jerk...forearms and grip were shot!!)....oh yeah...it still hurts to laugh after wednesday's WOD.

Comment #229 - Posted by: ChF at April 4, 2008 11:27 AM

115lbs did fault after 12 on first set (hand fatigue) next two sets clean.

Comment #230 - Posted by: jamone160 at April 4, 2008 11:27 AM


Gwen, as Rx'd (1st time)

15, used 95# but seemed a bit, dare I say, too easy
12, used 115# but failed at rep 11. who fails that close to the finish line? I was pissed.
9, used 115# and no failures

my observations:
It seems from perusing these posts that a lot of us didnt push ourselves to the limit today. we all either moved up or said that we could have done more when it was over.

Comment #231 - Posted by: Brendan_FL at April 4, 2008 11:30 AM


95# no fouls. Rested twice with bar tucked into hips. Once during round 1 and once in round 2. Round 3 was unbroken, which makes me think 105 or 115 next time, whenever that may be.

Comment #232 - Posted by: edevine at April 4, 2008 11:33 AM


Comment #233 - Posted by: ccraft at April 4, 2008 11:36 AM

CFWU x2 +400M Run

WOD 'Gwen' thought it said post time and loads, LOL! could have done more weight if I wasn't trying to speed throught it. 3 minute rest between rounds.

15 - 95# :55
12 - 105# 1:20
9 - 105# :47

Bike 3 minutes (all out intensity)
10 burpees
6 pistols each leg (left knee still weak)

Then, just in case I miss tomorrows workout, I did a preemptive WOD:
3 rounds for time of: (no timer)
30 Squats
25 Push-Ups
20 Situps

Felt great today except for the slight sinus headache brought on by the cold, wet weather.

Comment #234 - Posted by: Sparky 32/M/5'5"/199 at April 4, 2008 11:43 AM

Goal is to get BW down to 190# by my 33rd birthday in mid-May. Down from 212! :)

Comment #235 - Posted by: Sparky 32/M/5'5"/199 at April 4, 2008 11:46 AM

As RX'd


Did Cindy yesterday
27 rounds (+5+10+6) (PR)
(All unbroken for first time)


Comment #236 - Posted by: Lehti at April 4, 2008 11:46 AM

65# as RX'd

Comment #237 - Posted by: Kevin_R at April 4, 2008 11:49 AM

*as Rx'd
*no fouls
*115 pounds

Comment #238 - Posted by: Nicholas at April 4, 2008 11:57 AM

as rx'd

Comment #239 - Posted by: mikeman at April 4, 2008 12:00 PM

M/23/153 cfwux2

110x12 F 110x3

Comment #240 - Posted by: Y. Zhou at April 4, 2008 12:01 PM

95 lbs

Comment #241 - Posted by: jbean at April 4, 2008 12:05 PM


95# as Rx'd.

1st time with this WOD, probably could have gone up to 105#.

Comment #242 - Posted by: ch18 at April 4, 2008 12:10 PM

Bwt: 134

135 lb. for each set

-this was tough but I think I may have been able to do a tiny bit more

Comment #243 - Posted by: Speal at April 4, 2008 12:11 PM


As rx'd
105# x 15
115# x 12
125# x 9

no fouls.

Comment #244 - Posted by: Tim Salters at April 4, 2008 12:12 PM

42 Yom 192lbs
as rx'd no fouls

Alisha 28yof 120lbs
as rx'd no fouls
Crossfit phoenix

Ken C., Freddy C. how'd it go today?

Comment #245 - Posted by: Scott/Crossfit Phoenix at April 4, 2008 12:12 PM

60lbs as Rx'd. My bumper weights have not arrived yet so all I have is 5's and 2 1/2's. Would have like to try 75lbs.


Comment #246 - Posted by: Vandy at April 4, 2008 12:13 PM

two fouls in round 1, one in round 2, and none in round 3
forearms were definitely the limiting factor
form felt great though

Comment #247 - Posted by: arivgt at April 4, 2008 12:14 PM


rx'd 115
no breaks but tough

Comment #248 - Posted by: pipes at April 4, 2008 12:15 PM


Chose too heavy to begin with and decided just to cut reps

Comment #249 - Posted by: Rob at April 4, 2008 12:21 PM

As Rx'd, "Gwen" 135# unbroken.

4 Rounds
- Knees to Elbows (15)
- Planks (15)
- Benchpress, 225# (10)

"If you can walk you can run. No one is ever hurt. Hurt is in your mind." Vince Lombardi

Comment #250 - Posted by: Football Ready at April 4, 2008 12:23 PM

For some reason I did 21 reps the 1st round, then 9,6
I'll go a bit heavier next time.

Comment #251 - Posted by: Rob Corson at April 4, 2008 12:25 PM


Observation at my local globo-gym....
While going through CF WU before attempting Gwen, I was able to see behind the giant wall that seperates the admin. desks from the rest of the facility. There, planted on the desk was a box of Munchkin' Dunkin' Donuts! That in and of itself was funny but what was also funny, sad, and ridiculous was the club personel and "trainers" huddled around the box stuffing their faces. Pretty pathetic. How nice to see this as it is the true symbol of todays globo gym world. Also witnessed some moron doing seated, back supported overhead presses with about 155# arching his back so much he was nearly horizontal. I gotta get out of this place.

as rx'd

Comment #252 - Posted by: Michael at April 4, 2008 12:31 PM

95# as Rx'd. Started with 135 lbs but fouled after about 12 reps on the first set.

Comment #253 - Posted by: Sean Kane at April 4, 2008 12:32 PM

CFWU- 10 pu's @30 assist
as rx'd 40lb. all

Comment #254 - Posted by: verve at April 4, 2008 12:34 PM

Full squat cleans & a combo of push jerk & split jerk.

Comment #255 - Posted by: Rob Corson at April 4, 2008 12:35 PM


65#, all unbroken
Saw this was what many females were doing, could have added 5#, maybe 10#, but I thought it sucked at 65# anyway. Next time...

Comment #256 - Posted by: Ann-TPark at April 4, 2008 12:46 PM

Set #1 135x 15 AS RX'D
Set #2 155x 11 as rx'd
set #3 155x 9 as Rx'd

"Oh where oh where has my puny grip gone. Oh where oh where could it be?"


Comment #257 - Posted by: FunnyMoneyLoanShark at April 4, 2008 12:50 PM


150.5 lbs as rx'ed.

After reading today's posts, I decided to go all in and have no regrets afterwards. Put 67.5 kg on plus some fractionals and collars to get just over 150. All 3 rounds were tough, touch and go, regrip at rack or at hips. Slightly revisited my tuna sandwich from lunch a few hours ago.

Comment #258 - Posted by: David Sailor at April 4, 2008 12:51 PM

95# as Rx...Try 105# next time.

great story #62 jhk!!

Comment #259 - Posted by: IlliniJason 37m165#5'10" at April 4, 2008 12:52 PM

28yo, 5'11", 171lbs

115lbs as Rx'd.

Technically no fouls, though it felt like I cheated a lot by resting in squat with the bar on my thighs. My Grace time is under 9 min, but this took more than twice as long with less weight. Seems like a weird one to me. I'm not sure what I got out of it compared to Grace except a bunch of forearm overload. Grip was such a limiting factor that it pretty much sucked the MetCon aspect out of this one for me.

Comment #260 - Posted by: Alton at April 4, 2008 12:53 PM



Drat, I wish I'd seen the Max video BEFORE I did Gwen. Did full squat cleans. Next time I'll power clean and go for 85 or 95. Very interesting WOD.

I'm disappearing. Couldn't care less about loosing weight, but I've lost 13 lbs since xmas doing the Zone.

Comment #261 - Posted by: mas at April 4, 2008 12:57 PM

Holy crap
pre: cfwu
post: ring dips and ring Lsits, wow two weeks of work on the L sits and they are coming around very very well

120# and my grip is fried

Comment #262 - Posted by: angelo 37/74"/250 Feb '07 at April 4, 2008 12:58 PM

M/46/6' 218

Gwen as RX ed

105 lbs.
Probably should have used more weight, will next time!

Comment #263 - Posted by: Murph/NC at April 4, 2008 1:00 PM

David Sailor:
That is strong work. Good job.

... Mike

Comment #264 - Posted by: mhlane at April 4, 2008 1:00 PM


Well going to try 115, may crash and burn in a glorious fashion haha!!

Comment #265 - Posted by: Rob in Texas at April 4, 2008 1:06 PM


Gwen @ 115#

foul 1st set: 14-1
foul 2nd set: 8-5
foul 3rd set: 8-1

Damn. 1st and second sets, my grip was shot. tried to catch the bar on my thighs but had nothing left in my hands...

great WOD

Comment #266 - Posted by: chris Holt at April 4, 2008 1:07 PM

Holy &*$*!

After doing Gwen, I can say that Max is absolutely a beast of a man.

Here's what I did - I thought that I had to imitate Tosh's Grace.

1st round - 100 lbs. No problem
2nd round - 120 lbs. Still no problem
3rd round - 140 lbs. It was hard to get up the last two reps. But, I did it. I am looking forward to another Gwen soon.

I have been posting to Crossfit on and off for some three years.

I am beginning to really get into the Zone diet. I will see some progress soon!

On another couple of notes for those who care to read it - I have been working on a friend at work for a couple of months. His brother studies kinesiology. I started to talk to him about crossfit and other workouts a couple of months ago. Wednesday - he went into Pottstown, PA for their gym. He nearly met pukie and was very sore the next day. Yet, he said that he was very into it and he will continue going to the gym in Pottstown about once a week to get his body used to it.

On another note, #62, you inspired another trainer's tale. I got a trainer to put me through the paces a couple of months ago. He put me through more of a strength workout from Penn State that they use for their linebacker corps. I busted through his workout fairly quickly.

Today, I saw the trainer. I told him about today's workout and Max's feat of strength. He then asked if I wanted to play some semi-pro football. The first meeting is on Sunday. The team has won the last two division championships in a row. The trainer said that with my workout ethic and the workouts that he has seen me perform that I would easily throw some of those guys around. Made me feel good. I am going to check it out.

Thanks to Coach and the trainers. I like the quotes from #62. I will have to use those.

Comment #267 - Posted by: Stuart at April 4, 2008 1:10 PM


as rx'd...105,105,115

then: 77 OHS at 65#

Comment #268 - Posted by: Ben CFC at April 4, 2008 1:12 PM

Clean & jerk 15-12-9-6 reps at 100 lbs.

I fouled 6 times during the 15-12-9 so I added a set of 6 more. I started each set with a full squat clean but ended up changing to power cleans about halfway through each set. Man I love this stuff!

Comment #269 - Posted by: Joe B1 40/M/5'10"/200 at April 4, 2008 1:15 PM

probably could've done 150lbs.
i recall doing 135lbs cleans for 40-50 reps years ago; couldn't imagine doing that nowadays. but... that's when i was in good shape.

Comment #270 - Posted by: jay at April 4, 2008 1:18 PM

Age 35
BW 150#

As rx'd :

(power cleans as shown in video)

Comment #271 - Posted by: Shawn B. at April 4, 2008 1:19 PM

115# as rx'd

Comment #272 - Posted by: Redding Mark S. at April 4, 2008 1:20 PM

115# as Rx'd
Maybe should have used more weight.
I liked the touch-n-go only. I thought it got me in a good rhythm.

Comment #273 - Posted by: Daniel Ory at April 4, 2008 1:21 PM


Harder than I thought it would be. My form needs some SERIOUS work. Especially in the rack position and catching. I hoped to use more weight, but 95# turned out to be plenty of work.

Not putting it down was the real challenge - got a great forearm pump.

I think Grace is easier.


95x15, 95x12, 95x9

Added some light deadlifts 3x135x10, and pushups, 24 and 10 clapping.

Comment #274 - Posted by: mithious 32/m/185 at April 4, 2008 1:21 PM

Post #266
I'd be interested in seeing the Penn State linebacker workout you mentioned.
Would you mind posting it?

Hey, good luck on Sunday!

Comment #275 - Posted by: Football Ready at April 4, 2008 1:23 PM


start from 95 next time

Comment #276 - Posted by: dcyn at April 4, 2008 1:25 PM

1st set @ 100#
2nd set @ 105#
3rd set @ 115#

This was a pretty good time, now I have a much better idea of where to start from next time. Can't wait for tomorrow!!

Comment #277 - Posted by: Nolan at April 4, 2008 1:25 PM

7:46 [last time 75# 9:10]


Comment #278 - Posted by: hiflyer51 61/M/180/6' at April 4, 2008 1:29 PM

Me: 41yo/M/5'10"183lbs

Warm up: 1/2 mile run to the gym / CFWU + HSPU 3 sets 15 reps per set / Bergener WU 10 reps / about fifteen minutes of OLY lift practice with the 45lb bar

WOD: Gwen @ 95lbs (My one rep max is 195lbs)

Clean and Jerks: full cleans on every rep / full extension on every rep / No re-griping / Rest 3 to 5 minutes between sets

Cooldown: 1/2 mile run home from the gym, another interesting run home, all wobbly :>)

WOW! I got the biggest METCON from this one! Wholly smokes, my pulse was in the 170's after each set and I just fell to the floor in a heaving puddle of sweat, especially after the first set. Truth be told, I thought 95lbs would be light, my max is 195lbs for the clean and jerk. Now I know that 95lbs is right at the hairy edge of what I can accomplish with full range of motion without stopping or re-griping. Thank you coach and Lauren for reaching into the prehistoric age to pull out this workout, I loved how much this su*ked!

Have Fun, Train Hard,


Comment #279 - Posted by: Billy at April 4, 2008 1:30 PM


cfwu X 2

45 lbs bar
still practicing c & j

Comment #280 - Posted by: hanneke_chicago at April 4, 2008 1:33 PM



no fouls. god that was brutal. on 15 rep round did squat cleans for 8 reps, then all power cleans. thanks ken c for the text telling me power cleans were ok! made the workout much easier (definitely not easy though) after that. my grip is fried. still dealing with stupid head cold.

pre: wux2
post: nothing

Comment #281 - Posted by: nadia shatila at April 4, 2008 1:36 PM

(lowest on the board?)
no fouls


Comment #282 - Posted by: Fitness Barbie at April 4, 2008 1:37 PM

used 115lbs, fouled once each set, probably too heavy. Grip was the limiting factor, resorted to resting my grip with the weight overhead

Comment #283 - Posted by: Rory Mac at April 4, 2008 1:39 PM


Total idiot and forgot about the jerk at the end.

1st rnd: 135
2nd rnd: 155
3rd rnd: 135

I'm back from about a few weeks of trying to wing it on my own, overtraining and then taking a month off. I've lost quite a bit of strength/endurance. I swear I'll never leave you again.

Comment #284 - Posted by: Mike at April 4, 2008 1:40 PM


55 lbs, could've gone up

2 min rest btwn each set

Abs are VERY sore from Wednesdays GH work-out!

Comment #285 - Posted by: Summer at April 4, 2008 1:43 PM


"Gwen" as rx'd

100 lbs

Comment #286 - Posted by: Matteo at April 4, 2008 1:44 PM

Well I screwed up and did 21/15/9, but oh well still a great wod!

21 @ 75#
15 @ 85#
9 @ 90#

Next time going for 90# on all.

after a few mins of recovery went on to do (3) 90# sets of 9 where the first 3 are shoulder presses, second 3 are push presses, and last 3 are push jerks. This is the third or fourth time I've done this and I've always found it to be a great little workout.

Then did (3) sets of 3 HSPU's, 7 L-pull ups.

Comment #287 - Posted by: Sky 30/m/68/155 at April 4, 2008 1:44 PM


15: 135#
10-2: 135# (tried to rest by squatting down with it on my legs and just ended up falling)
9: 135#

Comment #288 - Posted by: dan in annapolis at April 4, 2008 1:45 PM

46 - 6' - 210#

As RX'd: 135#

Total time to complete: 9:50

Note to self: Next time up the weight or go faster!

Comment #289 - Posted by: wtp at April 4, 2008 1:47 PM

Capt Shea, GySgt Tunnell and I got a great break off from the workout today. The Gunny worked 135lbs, while the Capt and I only 95lbs. I still got tore out of my frame! Even though I was all "F#$@ this crap," it felt great to go the whole way without faulting, and what's more a day after our whole shop collectively did Fight Gone Bad(I only got a 196- ugh, puke!). yut, stay motivated

Comment #290 - Posted by: SSgt Bo Miller at April 4, 2008 1:47 PM

15 reps 135 lbs.
12 reps 135 lbs.
9 reps 115 lbs.

Comment #291 - Posted by: Austin in annapolis at April 4, 2008 1:47 PM


95 lbs. 9 reps, foul, 7 reps
85 lbs. 12 reps
95 lbs. 9 reps

Just keep going, don't rest if possible.

Comment #292 - Posted by: Mark & Theresa at April 4, 2008 1:53 PM


As Rx'd 85lbs. Call the fire dept....my forearms are on fire...

Comment #293 - Posted by: Mark_NH at April 4, 2008 1:54 PM

Oh, yeah, almost forgot: post #62 was inspiring as hell.

Comment #294 - Posted by: SSgt Bo Miller at April 4, 2008 1:55 PM

Hey everyone, new poster here. Managed to squeeze in 2 WOD's today, having barely been able to complete a single WOD previously. Still feeling the effects of attempting Fran the other day. I "completed" Fran by cooking the books - by the end, any good faith attempt at a pullup I counted as a pullup. Scored high on the unintentional comedy scale.

Did much better today - think it is because these two workouts are sort of in my wheelhouse based on past experience as distance runner turned rower.

4X800 - 2:55, 2:54, 2:54, 2:51. Will try a more aggressive pace next time (if there is a next time!) About 3 mins rest.

C&Js at 95 lbs. Made it through. Biggest problem was in the forearms - definite "firepaw." Once my hands get a bit stronger I could try more weight.

Love the site, very impressed by the posts, the video demonstrations are extremely helpful. I have much to learn re: the gymnastics and weightlifting aspects of this, looking forward to it.

Comment #295 - Posted by: Kamper 43/M/74"/205 at April 4, 2008 1:56 PM


As Rx'd 55lbs.

Comment #296 - Posted by: Heidi at April 4, 2008 1:59 PM

45/m/71 kg
Gwen with 40 kg, but all sets were broken :-(
However, I was in Stockholm today so I had to go to another gym, and one guy asked if I followed some concept, pointing at my Crossfit-shirt. Gave me a chance to do some marketing!

Comment #297 - Posted by: AndersI at April 4, 2008 2:00 PM


as rx'd 115lbs - try 125 next time

brutal on the forearms

Comment #298 - Posted by: Montez at April 4, 2008 2:01 PM


as rx'd no fouls:
65x15, 85x12, 115x9...never really got a max for C&J so wasn't sure where to start/how hard it was gonna be...definitely start with 115 next time

Comment #299 - Posted by: Napaknock at April 4, 2008 2:07 PM

Bit off a little more than I could chew, did the extra sets to appease my ego.
8-5, 6-6, 6-3, 6, 3

Comment #300 - Posted by: ScotB 25/m/195/5’10” at April 4, 2008 2:07 PM


selected too light of a weight initially, so bumped up lead each set, to:

15 @ 95
12 @ 105
9 @ 115

Comment #301 - Posted by: esteban at April 4, 2008 2:09 PM

46 / 175

Power cleans were done - 'anyhow - anyway'

103 1/2 pounds.

As I've seen alot today, could have gone higher, will next time. Grip was the problem, especially on the last 3 reps of the first set.

Finished with a set of 9 at 113.5 lbs, then 5 at 123.5 lbs, 3 at 138.5 lbs, and 1 at 158.5.

Comment #302 - Posted by: tom perry at April 4, 2008 2:09 PM

While I was waiting for my turn on the oly platform I met an oly lifting coach who ended up giving me lots of tips on my C&J for free. Well worth missing the WOD for. If you read this Mike, thanks!

Comment #303 - Posted by: JPW at April 4, 2008 2:10 PM

85#... probably could have done more but my form needs work.

Comment #304 - Posted by: john heins 24/m/FL/5'11"/177 at April 4, 2008 2:11 PM

"Gwen" as rx'd
Jim 48/M/165
105#(1 foul)

Mark 28/M/220

Comment #305 - Posted by: ncsheepdog at April 4, 2008 2:12 PM

Jodi (F/29/108)
Mobility Drills


Clean & Jerk 15-12-9 reps

Notes: used 65 pounds

Overall I'm feeling pretty good but still a bit weak from the flu. I kept things light but everything felt good and form was solid.

Comment #306 - Posted by: Jodi Bainbridge - CrossFit Fredericton at April 4, 2008 2:14 PM

#63 JHK / Johnny Hong Kong

Loved your post. Loved your website.

Comment #307 - Posted by: Spider Chick at April 4, 2008 2:15 PM

65# on all sets.

Didn't want to go big because have not worked this movement in a long time. I am glad I didn't...this was harder than I expected. My hands were cramping and it took me much longer to do than expected.

Need to work on movement in spare time.


Comment #308 - Posted by: JFG at April 4, 2008 2:20 PM

By heck that was a workout for the wrist flexers!

As Rx´d
60 kg or 135 lbs for you guys in the USA
No fouls, used same weight on all three sets.

Had forearms like Arnold Swarzeneggerererer when i finished! phheeew...love it!

Comment #309 - Posted by: james at April 4, 2008 2:20 PM


15-146# (F9) (F11)
12-146# (F4) 126#
9 -126#

I wanted to try 135# and only had iron and 2.5Kg collars, which I thought were 2.5#, so I tried 146# instead of 140#. Next time 135#

Comment #310 - Posted by: mbur at April 4, 2008 2:24 PM



as Rx

15- 115lbs
12- 115lbs
9- 115lbs

Comment #311 - Posted by: Stu at April 4, 2008 2:32 PM


as Rx'ed with 135#

first set was broken into 5-5-5, resting on back each time. second set was broken into 10-2, third set was straight through. Forearms were burning, but I think I could have gone heavier. Now I know for next time. Great workout!

"Dale duro, y dale de nuevo!"

Any Panamanian crossfitters up in here?

Comment #312 - Posted by: j-seal at April 4, 2008 2:33 PM


As rx'd with no faults.

PR at 155!

My grip is smoked.

Comment #313 - Posted by: gmack at April 4, 2008 2:33 PM

As Rx'd, 85#, never did a true C&J before. Tried to figure out what my 1RM was afterwards, and it's probably in the 155 or 165 range.

Comment #314 - Posted by: MC Warsaw 23/m/6"/230 at April 4, 2008 2:33 PM



95# Full squat clean and spit jerk

Harder than it looks.
On positive note I Cleaned and Jerked 165# for a pr.(full squat clean and split jerk).

Comment #315 - Posted by: scott at April 4, 2008 2:35 PM


Warm up: 1250 M swim

wod: 75# as Rx'd (no laughing!)

Comment #316 - Posted by: Travis from Reno at April 4, 2008 2:39 PM

does anyone know where i can purchase a weighted vest?

i live in hawaii and the ones i found only go up to 20 lbs. i am looking for something heavier.

any ideas would be very much appreciated! :o)

Comment #317 - Posted by: kristie at April 4, 2008 2:42 PM

As Rx'd
55lbs. Could have done a bit more but wasn't sure what to start with.

Comment #318 - Posted by: DaveBMX_5'7"/156/32 at April 4, 2008 2:49 PM

65# as rx'd
Kept it light because I did heavy squats as part of my starting strength routine today. If tomorrow's WOD is light on the legs, I may try this again at 95 or 115.

Comment #319 - Posted by: sam p at April 4, 2008 2:49 PM

My first Gwen.

95# as Rx'd

mix of cleans and power cleans. more weight next time. my abs still hurt from wednesday.

Comment #320 - Posted by: Ben at April 4, 2008 2:51 PM


As Rx: 115#

Comment #321 - Posted by: rjf at April 4, 2008 3:02 PM

115 lbs.

Comment #322 - Posted by: quallnow at April 4, 2008 3:07 PM

115#... Too heavy, I should have went down. Two fouls i the first and second rounds and one foul in the third.

Comment #323 - Posted by: Alan at April 4, 2008 3:09 PM

First round got 14 and let out the double f@#k
second round got 6 then don't know what happened but i didn't have a good grip going to the floor and missed it. finished last 6 unbroken.
Last set unbroken.

Like everyone else, grip was limiting factor.
Plus that was a chunk of weight.

Comment #324 - Posted by: Dutch at April 4, 2008 3:11 PM


Had three fouls.. two in first round, one in 2nd round. Third round was clean. Just a tad too heavy, but no quitting allowed. That was pretty tough.

Comment #325 - Posted by: James ATX at April 4, 2008 3:15 PM


155 all sets

Comment #326 - Posted by: Brutz at April 4, 2008 3:16 PM

Underestimated myself and only used 75# for the first round, felt like I could've done more than twenty reps with that weight. Used 95# for the next two sets and had no faults, but it was much closer to the right weight to use.

Comment #327 - Posted by: Rico at April 4, 2008 3:16 PM

Terrible form, but I didn't foul.

Comment #328 - Posted by: Destry.P at April 4, 2008 3:20 PM

Hello my new friends,

This is my first post. I have been crossfitting for about 2-3 weeks and I absolutely love it. I have tried to turn a few friends but no one is having it yet, so I go at it alone. These last few weeks have been brutal but I am all for it.

A couple of years ago I lost about 70 lbs. and started lifting weights. I have been really into lifting for the last two years with some pretty decent results givin my flabby past. But since I switched to the intensity and variety of Crossfit, I can honestly say that I have noticed a difference in my body and muscle tone in the last few weeks compared to the last 6 months of straight lifting. I can't believe how great this philosophy really is.

I did the WOD today with 115#. I split the first set into 10 and 5, split the second set into 8 and 4 and did the last set straight through 9. I was feeling a bit frisky and added a 15-12-9 set of one arm kettlebell C&J at 1.5 pood (52-53# I think) and also added a 15-12-9 set of dips on top of that. Everything together made for a pretty nice, sweaty adventure.

I have rambled long enough. I just want to show respect and love to everyone who participates in this way of life. To all the ladies and gentlemen, you are true warriors. Keep it up, and fight the good fight.

Viva La Crossfit!

Comment #329 - Posted by: Stelios at April 4, 2008 3:22 PM


I found out pretty quickly that I was going to foul, so I decreased the weight after the first set.

foul 115# 8 - 7 broken
95# 12
95# 9

Comment #330 - Posted by: M Miller at April 4, 2008 3:23 PM

all sets 135, no fouls
rocking out with Nolan tomorrow in Syracuse, good times...

Comment #331 - Posted by: bleedCF at April 4, 2008 3:26 PM

I set out with full intention of doing the posted WOD. I am so sore from “The Beast yesterday”, I got up in front of the bar, looked at it, looked at it, walked away twice, kept looking at it and no way I could even do one clean.

Did another favorite and now will be entirely sore tomorrow ;)

Every min on the min for 30 min:
15 DL, 100# (220 is my ME)
Missed 4 rounds and made up one. Better than previous.


Comment #332 - Posted by: in8girl at April 4, 2008 3:28 PM


as rxd 135#'s

Comment #333 - Posted by: Eduardo @CF Pacifica at April 4, 2008 3:28 PM

Did Clean and Press for first 10 reps, on accident, then realized mistake and finished the set doing c&j:

15x95lbs - 1:09 min
rest 4-5 min
12x95lbs - 1:08 min
rest 4-5 min
9x105lbs - 0:43 sec

Could have done 105 for the whole thing, naverno.

Comment #334 - Posted by: jongb at April 4, 2008 3:33 PM

out of town until tuesday but, i am stoked about trying 225#!!

grace with 135 5:01


Comment #335 - Posted by: pbeck at April 4, 2008 3:34 PM


Just coming back after being sick all week. This one was hard on the grip.

15 - 115lbs
12 - 115lbs - 1 foul
9 - 115lbs

Comment #336 - Posted by: Francisco @CF Pacifica at April 4, 2008 3:35 PM

Today I wanted to try a workout that I saw on another site

100 Burpee Cleans for time 95lbs


You guys should try this one.....killer I never liked the burpee by itself.....mix in the clean...awful

Comment #337 - Posted by: Scott at April 4, 2008 3:37 PM


CF wm up x 3

135lb coupla fouls in the beginning

Comment #338 - Posted by: tkeeloh at April 4, 2008 3:38 PM



Did this kind of as Rx'd. I went up in weight instead of using the same weight on each set. I found that the weight I started with was too easy, so I increased it.

Comment #339 - Posted by: N8CR303 at April 4, 2008 3:46 PM


15-12-9 C&J
135# 11(failed-too much #'s-dropped to 115#)
finished last 6
115#-8(lost grip) finished last 4
115#-9 (forearms fried)

rest interval was partner doing his set

Comment #340 - Posted by: marty c 45/m/255 at April 4, 2008 3:55 PM

wow -- quickly became a lot harder than I thought, but I loved this one.

started with 135 but switched at 6 and restarted (immediately)

15-12-9 (at 5 on the last set, had to put the bar down for a few seconds - couldn't feel my hands or grip anymore).

bring it on!

Comment #341 - Posted by: blatz 29yom/6'3"/220lbs at April 4, 2008 3:58 PM


As rx'd

My forearms are fried. I had to hold in catch part of the clean a few times near the end of each set but I didn't let it hit the ground.

Comment #342 - Posted by: James_K9 at April 4, 2008 4:00 PM


Fn amazing lifts man! you are a beast!

Comment #343 - Posted by: Brutz at April 4, 2008 4:00 PM



Comment #344 - Posted by: hardcorecm at April 4, 2008 4:01 PM


well tried 115 and got my butt kicked

115# 15 broken 10-5
115# 12 broken 7-5
115# 9 straight

Felt like I was back in my 400 meter days. I was winded, no doubt, but I was able to keep cleaning, it was my shoulders that ran out of gas. I just got where I couldn't get the weight up. I did heavy overhead presses yesterday as active rest and I guess it kind of ate me up. And "roger that" on the forearms. Whew!

This was brutal, but I kept going and now I have a baseline for this workout. 3-2-1 what's next?

Comment #345 - Posted by: Rob in Texas at April 4, 2008 4:08 PM


as rx'd

100 lbs. - 2 minute rest in b/w sets.

Comment #346 - Posted by: Ryan at April 4, 2008 4:14 PM


65 lbs as Rx'd. No drops but did "hang" it inside hips on 2nd and 3rd sets. Neat WOD...tough on forearms.

Comment #347 - Posted by: jm at April 4, 2008 4:19 PM


85# on all sets - no fouls

need to increase weight next time

Comment #348 - Posted by: Jarod Kastning at April 4, 2008 4:19 PM

32 yom 250 bwt

115 power clean and push jerk
10/5 bailed at ten on the first (really wussed out on the first set, but harder than I thought)

Comment #349 - Posted by: brian t at April 4, 2008 4:21 PM


1st Set: 115# + 2 fouls
2nd Set: 105#
3rd Set: 115#

Power Cleans into Push Jerks. I was happy to get my revenge on 115# on the last set. For some reason it felt better than the first set. I guess I did the motion better and I knew what to expect with the weight.

Comment #350 - Posted by: Kieran_21/M/165/5'11" at April 4, 2008 4:21 PM

wow!! this one fairly killed my grip, excellent ,did power cleans then again with squat cleans.much harder with squat cleans.forearms jumpin!!

Comment #351 - Posted by: Pedro Barrera,Scotland at April 4, 2008 4:22 PM

First time on Gwen so I went a little tentative on the weight

as rx'd

95 lbs.

15 and 12 felt hard, but 9 flew by like nothin, which got me supper excited!

I grapple, so grip is almost never a problem, but I gotta admit my hands where shaking a bit before that last set.

Comment #352 - Posted by: Turtle 30/m/5'11/173 at April 4, 2008 4:23 PM


Gwen as rx'd
115 lbs

Grip and lack of air was the hardest part!

Comment #353 - Posted by: BCK at April 4, 2008 4:25 PM

Overestimated my strength and indurance:

5 (145 lbs)
11 (135 lbs)
6 (135 lbs)
10 (135 lbs)

Comment #354 - Posted by: Cully24 at April 4, 2008 4:29 PM


GWEN in my garage
Beth and I broke-in the newly purchased plywood platform :)
Clean & Jerk 21-15-9 (~5 mins rest in between)

75# (.6667 of what we thought was the rx'd for men of 115# - next time we'll do 90# as .6667 of actual 135# rx for men).

Comment #355 - Posted by: shiba inu at April 4, 2008 4:33 PM


Did “GWEN”
I tried 70lbs., but only made it 9 reps. Did 60lbs. for the full 15-12-9

Comment #356 - Posted by: Mark at April 4, 2008 4:35 PM

135lbs with power cleans throughout,

Rested at 5's, 4's and 3's respectively with the bar in my hip crease

Comment #357 - Posted by: Brett_nyc at April 4, 2008 4:36 PM

15 - 45lbs
12 - 55lbs
9 - 65lbs

Comment #358 - Posted by: ktmae at April 4, 2008 4:37 PM


wow, I feel stupid. For some reason I thought the reps were 21-15-9. Force of habit, I guess. Better for met-con, but I could have gone a little heavier.

65lbs as Rx'd.

That was hard. Really hard.

Comment #359 - Posted by: Jasmine at April 4, 2008 4:39 PM


Started with 155#...failed. 7 reps.

Restarted with 135#

Fouled twice on 15 set, once on 12 set

Comment #360 - Posted by: Caleb T. at April 4, 2008 4:40 PM



As Rx'd


rnd 1: 12,3
rnd 2: 10,2
rnd 3: straight 9

kept weight on shoulders for all breaks, no fouls.

Comment #361 - Posted by: COS at April 4, 2008 4:43 PM

AM-MU coaching with the awesome owner of Front Range CrossFit, Skip Miller.
PM-Gwen @95#, no fouls. Grip was my limiting factor.

Comment #362 - Posted by: Denver Sheepdog M/34/5'9/163#/CFT=880 at April 4, 2008 4:45 PM


That you did it the best you can and had the guts to post it is more important than if it is the lowest number on the board. Now you know where you are at and can work to get better. We all have a number in something we think is too low.

Good job and stick with it.

Comment #363 - Posted by: Bob in NoVA at April 4, 2008 4:45 PM

As Rx'd: 115#

135# next time (three years from now, if the trend follows, haha.)

Comment #364 - Posted by: Jacob Tsypkin at April 4, 2008 4:53 PM



Comment #365 - Posted by: Derek O from Rapid City, SD at April 4, 2008 4:54 PM

97 pounds

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. No dumping. Use same load for each set. Rest as needed between sets.

Comment #366 - Posted by: Alfie at April 4, 2008 4:55 PM


1. 165 (failed at rep 7)
2. 140 (failed to lock out rep 12)
3. 155 (failed to lock out rep 9)

Comment #367 - Posted by: difchip 38m/6'2/198 at April 4, 2008 4:56 PM

55 pounds. It was fun!

Comment #368 - Posted by: Heather at April 4, 2008 5:03 PM

I tried 155, which was more than i should have attempted


Comment #369 - Posted by: DrEric at April 4, 2008 5:03 PM

As RX'd


Comment #370 - Posted by: DWuebel at April 4, 2008 5:08 PM

115#, 15/12/9.

Much tougher than it looks on paper.

Comment #371 - Posted by: Svor 26yom/175 at April 4, 2008 5:09 PM

Anthony (M/29/170)

15-12-9 clean and jerk
Touch and go only - no resting on floor.

150 pounds

Brutal. My grip was already shot from some KB farmer's walks and knees to elbows this past week, so it definitely suffered during this workout. But I'm confident I can get closer to BW next time it comes up.

Finished off with squats up to 275x5, felt easy.

Comment #372 - Posted by: Anthony Bainbridge - CrossFit Fredericton at April 4, 2008 5:12 PM


As Rx'd

105#, heaviest bar we had @ gym.

Never tried anything like this before. Very cool.

Comment #373 - Posted by: spinalmechanic at April 4, 2008 5:13 PM


"Gwen" as Rx

Unsure of poundage..should be somewhere in the 120-135 range next go round....

15- 95lbs
12- 115lbs
9 - 145lbs

Comment #374 - Posted by: Jimbo at April 4, 2008 5:13 PM

First time on this one, had to feel the weight out a little bit.

1 rd 115 lbs, broken, 9-5-4-3
2 rd 95 lbs, broken, 10-5
3 rd as rx'd 95 lbs

Think I will start with 95 lbs next time. Get some.

Comment #375 - Posted by: M Boyd at April 4, 2008 5:17 PM

As rx'd 95#

I know it's not required but I timed my rounds:
1 3:38
2 2:41
3 1:31

Also, first 2 rds were with standard grip, 3rd was with hook grip as my grip strength started to fail.

Comment #376 - Posted by: PG - 30/M/5'10"/180 at April 4, 2008 5:17 PM


load 50kg

Timed 3 minute rest between sets

Comment #377 - Posted by: TJKingKong at April 4, 2008 5:20 PM

75# for all sets

Comment #378 - Posted by: John Elstad at April 4, 2008 5:21 PM


as rx'd @ 95#

Comment #379 - Posted by: whisky at April 4, 2008 5:21 PM

As rx'd at 135. I could have done more, but I don't think that I've ever done the Grace workout 15 times without a break. Hopefully this one comes up again without years passing.

Comment #380 - Posted by: Bryce/28/6'5"/200 at April 4, 2008 5:23 PM

After much lurking on this site and a few months of relearning how to lift weights after many, many years of doing it so terribly wrong, I finally tried my first WOD.

As rx'd @ 95#.

Wow, my forearms were killing on this -- during the second set I thought I was gonna toss the bar my grip was so weak..

I was supposed to meet a few friends for a beer tonight, but I am afraid I will drop the bottle on my shoe -- hmmm, maybe I can find one of those beer helmets...are beer helmets allowed on the zone diet?

Comment #381 - Posted by: joebot at April 4, 2008 5:25 PM

Jeff in VA John in NY
Jeff 48/70"/190
15-12-9 @ 115
Three minutes rest between rounds.
Time – 10:53

John in NY 48/68"/160
5th day no upper body per Doc's orders on flexor rest
Subbed Nancy as follows:
5 Rounds for time
400m: done on TM
15 x 110# back squat sub for 95# OHS
1st 4 runs @ 9.2 mph, last @ 9.1
Time 16:12
Last Nancy w/ you 18 Jan did 72# OHS & time was 20:50

Comment #382 - Posted by: John Folchetti at April 4, 2008 5:27 PM


Glad this wasn't a basketball game, just about fouled out.

Been on travel most of this week and was feeling well rested. Thought I would try 115lbs. Well, I tried it, only got 5 reps, dropped down to 100lbs. and got another 8 reps. Finally completed the first set.

I dropped down to 95lbs. for the second set and got 10 reps, briefly rested my forearms then completed that set.

Only on the last set was I able to get all reps in as rx'd. As usual, tougher than it looks...

Comment #383 - Posted by: Rick Cantu at April 4, 2008 5:30 PM


Wrote the workout down wrong: did 12-9-5 @ 95#

Could have done the full reps at 95#.

Comment #384 - Posted by: Kevin at April 4, 2008 5:31 PM

Ugh...just read through a few posts and realized that I did 15-9-6...so, I guess I didn't do my first WOD as rx'd, but I still feel pretty destroyed by what I did do...it's funny how quickly one's memory fades once that tunnel vision sets in after the first 15 reps...next time.

Comment #385 - Posted by: joebot at April 4, 2008 5:32 PM

Coming back off a nasty bout with patellar tendonitis, so taking it easy.

CFWU, then Gwen at 105lbs in singles:


Comment #386 - Posted by: wilson at April 4, 2008 5:35 PM

95lbs as rx'd

increase next time

also did filthy fifteens - 9 mins

Comment #387 - Posted by: Mulcahy at April 4, 2008 5:42 PM

45# bar
Didn't put the bar down, but it got hard after about rep 5!!
I kept landing the cleans with one foot forward for some reason.
Came home and was ravenous. Ate 4 pieces of pizza and am ready for bed now.

Comment #388 - Posted by: Camille at April 4, 2008 5:43 PM



15/ dropped it on 12.
12 got it.
9 got it.

Comment #389 - Posted by: RynoGSX at April 4, 2008 5:51 PM

75 lbs

Comment #390 - Posted by: Hari at April 4, 2008 5:52 PM


65lb C&J

15 = 1:29
12 = 3:28
9 = 5:15

1 min rest between sets. Coming off the flu going easy.

Comment #391 - Posted by: LMD_Mike at April 4, 2008 5:58 PM

I could not do this. I am so sore from the GHD/sit up workout the other day, I'm walking funny. I tried to do JT because I figured it was all upper body but my hips and core were so sore, the kipping dips, and pushups were excruciating. Maybe next time. Bummer!

Comment #392 - Posted by: Josh G at April 4, 2008 5:59 PM



Round 1 2 Fouls on 7 and 11
Round 2 1 Foul on 6
Round 3 1 Foul on 5

Followed by 45 reps for 45# sholder presse

Comment #393 - Posted by: eldano at April 4, 2008 5:59 PM

26 yom 6'2" 155#

Pre: CFWUx3
Push press 65#x7x2


85# with 3 min. rest between sets

Post: OHS 40# db x 5R/5L
500m row at 80% damper 5 2:10

First WOD after 1 1/2 weeks in Maui with time off!

Comment #394 - Posted by: Skeletor at April 4, 2008 6:01 PM

95 lbs
reps came about right, not sure if my technique was on or not.

Working fire this morning, too.

Comment #395 - Posted by: JokerHB at April 4, 2008 6:04 PM


as rx'd @75lbs (right shoulder slightly sore)

Comment #396 - Posted by: PhilD at April 4, 2008 6:04 PM

This was tough! However I was very proud of myself.

Load for 15- 12- and 9- reps

135 lbs.

0 Fouls.

I was hurting after the second set, but my mind wouldn't let me quit.

Thanks for the WOD crossfit!


Comment #397 - Posted by: Jared at April 4, 2008 6:07 PM

1st time Gwen.
Focused on form - all squat cleans.
Warmed up with broomstick x 4

20 lb x 15 alt lead leg
45lb x 12 1st half left lead/2nd half right
65 lb x 9 Alt lead leg

Comment #398 - Posted by: J_Roddy 47/m/5'11"/195 at April 4, 2008 6:07 PM

15 @ 100#
12 @ 120#
9 @ 125#
These were all power cleans, could have gone heavier on first set for sure, but forearms were definitely burning by second and third sets.

Comment #399 - Posted by: jef at April 4, 2008 6:11 PM

played 1 on 1 basketball for an hour and then made up Fran with a 45lb bar. Approx 6 mins

Comment #400 - Posted by: Casey at April 4, 2008 6:23 PM

as rx'd

Another new workout partner today

SBam M/6'/170/20

as rx'd


My other friend

45# he has little form so I told him to take it easy until every rep is consistent and the movement feels natural.

Comment #401 - Posted by: TempleOwl M/185/74/19 at April 4, 2008 6:30 PM

95# as RXed

Comment #402 - Posted by: joetoledo at April 4, 2008 6:33 PM


as rx'd @ 115#

This was my first time doing Gwen (second time doing C&Js). Should my forearms be really tight after doing this WOD? or was I doing something wrong? They do not hurt, they are just tight.

Comment #403 - Posted by: rob at April 4, 2008 6:35 PM


15x 75#
12x 95#
9x 95#

I usually try to keep my comments to a minimum but I was pretty pleased with my effort on this WOD. My overhead strength is pitiful and my PR on C&J from a few weeks ago was 135# so I wasn't sure where to start.

I decided to go about 1/2 BW at 75#. It went so well I finished the following sets at 95#! Love that one. It helped not having the stress of racing the clock. I rested pretty well between sets, about 3-4 minutes.

Comment #404 - Posted by: Terry at April 4, 2008 6:36 PM

95# w/3 broken sets. A lung-burning, forearm smokin


Comment #405 - Posted by: TDH at April 4, 2008 6:37 PM

15 x 55#
12 x 65#
9 x 75#
15 x 65#
12 x 75#
9 x 89#
did 2 rounds just b/c i liked it and wanted to get higher! did split jerk for last round.

Comment #406 - Posted by: OPT Mommy at April 4, 2008 6:40 PM


Made up FRAN today...as rx'd...2:27 PR!

Comment #407 - Posted by: MikeG_CFATL at April 4, 2008 6:41 PM

115 # as Rx'd.

Comment #408 - Posted by: GroverL at April 4, 2008 6:42 PM


1. 135 x 15 unbroken
2. 145 broken (8/4)
3. 155 broken (7/2)

Comment #409 - Posted by: wade at April 4, 2008 6:43 PM

15, 8/4, 8 reps with 95 lbs--amazing how heavy that weight got in 2nd set.

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

Comment #410 - Posted by: kevin o at April 4, 2008 6:44 PM

35 Years/175 Lbs.

115 Lbs - 15/12/9 - Precisely 2 minutes rest between rounds.

Could have gone heavier initially, but since I had not done this WOD in almost 3 years, I erred on the side of completion/lighter weight. I added weight for the next two rounds - 12@120/9@125. Although not timed, completion was around 5 minutes.

Finished up with clean practice.

Comment #411 - Posted by: Ian Carver at April 4, 2008 6:46 PM

no breaks.underestimated myself though.

Comment #412 - Posted by: Chris M at April 4, 2008 6:54 PM

BW 70kg; 50kg as Rx'd with one foul on the set of 12 (forearms are toast)

I want to lift as much as Max...

Comment #413 - Posted by: gt_rugger15 at April 4, 2008 6:55 PM

Well got told for the fourth time not to olympic lift in the gym, ended up doing a push-press, front squat, deadlift complex as a sub, oh well...

Comment #414 - Posted by: Shamloo at April 4, 2008 6:56 PM


First set I adjusted grip on rep 6. On rep 8 had shooting pain in wrist and dropped weight. Did split jerks halfway through. Finished 15 reps.

Second set did split jerk on last few reps.

Last set I threw in a couple split jerks.

Comment #415 - Posted by: TimDrake at April 4, 2008 7:07 PM


Airdyne 6 mins- 2.40 miles/ did not record calories

Gwen as Rx'd


Powerclean and Push Jerks. Good load to start...whole new "animal" when you cannot dead stop weight or release at any time.

Comment #416 - Posted by: Anthony Springman at April 4, 2008 7:15 PM

Boulder Crossfit

No one had ever done this before, so we had a hard time figuring out where to start. Most changed weight around after each set.

Kyle 105/105/105
Seth 95/95/115
John G 95/95/115
Doug 75/80/85
Kirk 75/75/95
Alyssa 55/55/55
Kristin 55/55/55
Lee 55/55/55
Jeff 115/FF/105

Comment #417 - Posted by: CO Jeff at April 4, 2008 7:16 PM

as rx'd


500 yd swim

Comment #418 - Posted by: tyler/28/6'1"/194 at April 4, 2008 7:19 PM

d - 29m/170


only foul was on the last rep of the set of 12...lost the grip on the second pull and jumped back onto my arse while the bar remained on the floor

j - 34f/125



Comment #419 - Posted by: dmarsh at April 4, 2008 7:24 PM


Bit off way more than I could chew, but I stuck with it in spite of all the fouls.

155# PC & J

Comment #420 - Posted by: The H is O at April 4, 2008 7:27 PM

Also from Boulder here. Actually I can see the xfit building from my window. Good inspiration! Anyhow, about to give this one a try. I haven't done a clean and jerk in six years. Should be interesting!

Comment #421 - Posted by: Andrew at April 4, 2008 7:34 PM

Welcome Stelios!


Gwen 95lbs

Fouls at 6, 12
Fouls at 6, 10
Foul at 6

O...M....G...What the hell just happened? I knew I was in touble, bad trouble, at about rep 4 in the first set. Just awful. Shock to the system. At least I know where about I am with something like this.

I want my mommy.

Comment #422 - Posted by: Scott Andresen at April 4, 2008 7:39 PM

M - 32 - 5′10″ - 174#

Completely unable to complete the mainpage WOD. Subbed WOD as below.

CFWU x 2 x 10

Five rounds of:
HSPU, max reps
L-Pull Ups, max reps
Rest 2 minutes

1 - 8 / 5
2 - 5 / 4
3 - 3 / 2
4 - 1 / 3
5 - X / 3

Rested 2 minutes then:

One round of max push ups followed by max pull ups (kipping).

Score: 22 / 10

Notes: Hands shredded from crappy pull up bar at the resort gym. Won’t complain about the 8 straight HSPU though!

Comment #423 - Posted by: David @ CF Chatt at April 4, 2008 7:41 PM


Worked out with my bud, David.

We both did this with 95# as rx'd. Neither of us wanted any more weight.

It felt like I was running sprints by the middle of each round.

Comment #424 - Posted by: xc_riding_dc at April 4, 2008 7:42 PM


Rx'd 115 lbs

Comment #425 - Posted by: Bradford at April 4, 2008 7:44 PM


as rxd

Comment #426 - Posted by: jp at April 4, 2008 7:44 PM

Wasn't paying attention so I ended up doing.. 21-15-9

Comment #427 - Posted by: Neil in Lakeland, Florida. at April 4, 2008 7:46 PM


135, no faults. Did a 6 rep set of squat cleans at the end to see how it was and my god that is a different animal. Next time I will try it with less weight and squat clean for fun. I'm scared to see what tomorrow's wod is.

The Pie, Crossfit Vancouver

Comment #428 - Posted by: The Pie at April 4, 2008 7:57 PM

too hard on the Glute Hammies and too much demonstration of proper technique to new learners of Crossfit...pulled a groin...so today I rest

Comment #429 - Posted by: pelch at April 4, 2008 8:01 PM


As Rx'd


Felt a right fool, on the last rep of the first set i touched the floor with a seriously shaky grip, and gave a monumental effort powering up through the clean. Unfortunately the bar didn't feel like moving much and my grip broke; I ended up stumbling and throwing myself halfway across the floor and landed heavily on my ass. Oh man my face was red as my mate burst himself laughing...

Comment #430 - Posted by: PhilMeagher at April 4, 2008 8:09 PM

Was warming up with 95# and did something not so good to my right lat. It hurts to hold the bar at the shoulder rack and it hurts to jerk... My lat is super sore and hurts to the touch.. This sucks....

I got thru the first 15 at 135# and then called it quits. Hoping it feels better tommorow.

Comment #431 - Posted by: freddy c._one world at April 4, 2008 8:09 PM

115lb as Rx'd

Comment #432 - Posted by: Ben B. at April 4, 2008 8:15 PM


As rx'd 85#

Did power cleans and a mix of push-jerks & split-jerks for the first 2 sets, then did all squat cleans and split-jerks for the last set. Should have probably done 95#.

Comment #433 - Posted by: santoguapo at April 4, 2008 8:21 PM

M 43/6'1"/170

Was gonna do 85# (half my bw), but my buddy encouraged me to go up -- so I did, and I'm really glad.

95# - as Rx'd.

MAYBE could have done it with 105 with longer rests in between sets. Next time will shoot for 115!!

Comment #434 - Posted by: JAS at April 4, 2008 8:28 PM

Wow...way too much weight: 135 lbs
8, 8, 7 reps per round

Comment #435 - Posted by: DaveRMB at April 4, 2008 8:29 PM

75, too much

forearms gave out on me. easy on body, hard on forearms

Comment #436 - Posted by: jimi at April 4, 2008 8:42 PM

light warm up
sore back today, worked on form 75# did this very fast.

Comment #437 - Posted by: chris at April 4, 2008 8:43 PM

155# as rx'd

Comment #438 - Posted by: jdisch at April 4, 2008 8:49 PM



Comment #439 - Posted by: RAZE at April 4, 2008 9:05 PM


57/M/190 95 lbs. as Rxed grip was definitly becoming an issue

47/F/127 42 lbs. as Rxed

After two years crossfiting that was our first time doing 'Gwen'... if there are more of these oldies but goodies bring'um out

Comment #440 - Posted by: Dave and Belinda at April 4, 2008 9:24 PM



135# Power cleans. First set unbroken. Second set 9/3 had to regrip on the floor due to losing grip mid clean. Last set unroken.

After, OHS 95x15, 145x10

Comment #441 - Posted by: Jes at April 4, 2008 9:29 PM

29 yom 223#
as rx'd - no fouls
115# approx 10 min
Sorta wish I would have used 135# but still a good workout

Comment #442 - Posted by: Kuna at April 4, 2008 9:39 PM

45# (bar) 20 reps form practice, then

95# all sets, dropped weights twice from an inch off the ground

My form has a lot of room for improvement. I think my feet were in the same spot from start to finish two reps, other than that I was moving back and forth.

Comment #443 - Posted by: PsyWarrior at April 4, 2008 9:40 PM

115 failed at rep 6 at 9. Forearms smoked. Tried to move quickly so I didn't have to hang on that long.

Comment #444 - Posted by: Vaughn S. at April 4, 2008 9:42 PM


breakfast: run 46 minutes = 6.1 miles


no fouls. forearms smoked.

Comment #445 - Posted by: cleverhandz at April 4, 2008 9:53 PM

I like Gwen, she's nice. I can't wait to see her again.

Comment #446 - Posted by: JB at April 4, 2008 10:03 PM

Saw the video and thought I could do better so I threw on 227, needless to say I didn't make it to 15, but I will.
185x8 all correct form, threw the last set in there to complete reps.

Comment #447 - Posted by: jbark60 at April 4, 2008 10:16 PM


75# as prescribed

Mixed split-jerks w/alternating foot and some push-jerks

Comment #448 - Posted by: SethO at April 4, 2008 10:31 PM


started out with 185#, got 9 reps. Oops.
dropped to 155#, got 12 reps. Double oops.

Finally got 15-12-9 with 135#.

That was a lot harder than I expected.

Comment #449 - Posted by: Tim T at April 4, 2008 10:34 PM

5 min rest between

Comment #450 - Posted by: --E5fyrman-- at April 4, 2008 11:20 PM

cfwu x 1

as rx'd

First time doing Gwen

I started with 135 but my grip failed at 13. I would have kept going till I dropped the weight but that would have been a no-go at the military gym I was working in. I'm TDY and brought my own bumper plates with me but I thought it wise not to do the WOD out in the severe weather that swept through AL today.

135- muscle failed at 13
95 for 12
95 for 9

I should have stayed at 135. I will know better next time.

Comment #451 - Posted by: Adam W 39/5'7"/179 at April 4, 2008 11:35 PM

Power clean - Push jerk. Any rest periods to re-grip were in the back squat position.

60kg (135#)
15 (10-5)
12 (7-2-3)
9 (unbroken)

GWEN-awesome workout!

Comment #452 - Posted by: Richard 30yom/6'4/94kg at April 4, 2008 11:50 PM

Some of the other posts scared me a bit, so I used 60lbs. probably could have done 70-75.

Comment #453 - Posted by: gunth f/177/23/5'7 at April 4, 2008 11:56 PM


As Rx'd, no "fouls", all rest in front rack pos.
All unbroken

15 x 135#
12 x 135#
9 x 145#

Not easy, but not hard enough,
5 min. rest betweem sets
go heavier next time maybe 155#

Then "Dirty Thirty"

Comment #454 - Posted by: c_BULL at April 5, 2008 12:23 AM


BWU with stick X 3
21 / 2 fouls
15 / 2 fouls
9 / 1 foul

5 push-ups for each foul.

Comment #455 - Posted by: discogirl at April 5, 2008 12:54 AM

40kg - good grip training

Comment #456 - Posted by: Tamas at April 5, 2008 1:08 AM

7.5kg bar


re-grip on chest, grip was limiting factor, go heaview next time without a doubt.

Comment #457 - Posted by: dkiernan at April 5, 2008 1:53 AM


15- 115 lb.
12-125 lb.
9- 135 lb.

Sorry, missed the part about using the same weight throughout. Straight through all with no fouls.

Comment #458 - Posted by: Ryan L at April 5, 2008 2:51 AM

95 lbs as rx'd. no fouls, and only one short rest on the shoulders in round 1. Would like to try this again with more weight.

Comment #459 - Posted by: LMD_Matt at April 5, 2008 3:06 AM

As rx'd 115 lbs

Comment #460 - Posted by: TomO at April 5, 2008 3:36 AM

45#, started at 50# had to drop 5# after the first 8. The rest unbroken.

Comment #461 - Posted by: Kira at April 5, 2008 4:04 AM

115; Lost it at last 2 reps of 9; paused to much on floor after 8-10 reps.
FOB Falcon, Iraq

Comment #462 - Posted by: newt66ssa at April 5, 2008 4:49 AM

Heeding Tony's comment I picked light and started with 30kg (max is 62.5) for the 15.

Went up to 35 for the 12 and 9 which felt good without struggling. Probably could have run with 40 but it would've been tough.

I like Gwen. Somewhere in the middle set everything came together and felt great. :)

Comment #463 - Posted by: Pinstripes & Pedals at April 5, 2008 5:09 AM

As rx'd 55#

Probably could have gone heavier buut not sure what to expect.

Post Back squat with PR at 175#


Comment #464 - Posted by: toni at April 5, 2008 5:14 AM

as rxd one day behind

(performed saturday morning 7am)

clean and jerk (closer to power clean and push press for speed)

115 x15, 12, 9 with 4 minute rest

Next time add 10 lbs

Comment #465 - Posted by: OSV / 42yo / 5'10 / 165 at April 5, 2008 5:52 AM


95 for all

Comment #466 - Posted by: Erik in Schweinfurt, Germany at April 5, 2008 6:57 AM

135# as RX'd

Comment #467 - Posted by: TPB at April 5, 2008 7:23 AM

First round: 115, too light.
Second and third rounds: 135

Foul free!

Yes, my forearms were burning and throbbing when I finished. Shoulders were good and pumped also.

The weight on rounds 2 and 3 was correct, but my form could use work. These Olympic lifts are really foreign to me. The movements could not be more natural when you think about them, but the old body just wants to do its own thing.

Comment #468 - Posted by: CaptainVictory / M / 42 yo / 225 lbs / 6'1" at April 5, 2008 7:43 AM

great video...very impressive. got to ask this though, what's up with justin timberlake as the music selection????

Comment #469 - Posted by: bubba29 at April 5, 2008 7:43 AM

Haven't been able to work out for a week because I've been sick. This was a good one to jump back in on.

as rx'd
no fouls

Comment #470 - Posted by: Matt at April 5, 2008 7:55 AM


as rx'd

Comment #471 - Posted by: Mel at April 5, 2008 7:55 AM

95lbs for all three sets
No chalk so grip suffered.

Comment #472 - Posted by: pil42 at April 5, 2008 8:00 AM

41yom, 5 9, 175#



Probably should start with 85# next time and end at 105#.

Comment #473 - Posted by: BG Kid at April 5, 2008 8:02 AM

CrossFit FOB Paliwoda

Eric- 21/6'1"/199lbs
Adam- 26/5'6"/160lbs

As Rx'd

Eric- 115, 135, 145
Adam- 115, 135, 155

Comment #474 - Posted by: Burner at April 5, 2008 8:23 AM


Used 117 for each round

1st - 12 & 3
2nd - 12
3rd - 9

Great WOD

Comment #475 - Posted by: adam at April 5, 2008 8:24 AM


Comment #476 - Posted by: JimmyC at April 5, 2008 8:51 AM


a couple of power cleans in there

Comment #477 - Posted by: elwood at April 5, 2008 9:22 AM


21/15/9 @ 95lbs.

2 regrip fouls on the first 2 sets, 1 on the final. My grip has never felt weaker.

Comment #478 - Posted by: Rob F at April 5, 2008 9:27 AM

As Rx'd. 111 lbs. Nice forearm pump.

Comment #479 - Posted by: nob at April 5, 2008 9:29 AM


Comment #480 - Posted by: GDJ at April 5, 2008 9:47 AM

all sets broken @ 105#:

Comment #481 - Posted by: jb305 at April 5, 2008 10:13 AM

"Gwen" with 77#. Heavier next time.

Comment #482 - Posted by: JENNY O. 37F/125# at April 5, 2008 10:13 AM

27yo male/185lbs

as Rx'd

I rested about five minutes in between sets.

Comment #483 - Posted by: Webb at April 5, 2008 10:20 AM


CFWUx2, burgner x2
WOD: not as rx'ed (breaks)
70kg for first 2 rounds, then 60kg
reps: 7,5,4
9 (60kg felt so nice)

probably should try with 60kg next time.

Comment #484 - Posted by: davej at April 5, 2008 10:21 AM

Because Jay can't read:
75# x 19
85# x 12
90# x 9
115# x 3
135# x 1

Jay did:
75# x 19
85# x 12
905# x 9
115# x 5
135# x 4

Comment #485 - Posted by: Joe C m/34/5'5"/158 at April 5, 2008 10:23 AM



Form good, grip was the factor

Comment #486 - Posted by: Wayne at April 5, 2008 10:29 AM


Because Jay can't read:
75# x 19
85# x 12
90# x 9
115# x 3
135# x 1

Jay did:
75# x 19
85# x 12
95# x 9
115# x 5
135# x 4

All sets were un-broken. My abs still hurt from the glute-ham day.


Comment #487 - Posted by: Joe C m/34/5'5"/158 at April 5, 2008 10:37 AM

Age 52/BW 250# "Gwen" subbed single arm Clean & Jerks 15/12/9 reps per side @ 55# "big bar." 13:25, sets broken 15 (8/7), 12 (6/6), and 9 (5/4).

Comment #488 - Posted by: Stan K at April 5, 2008 10:50 AM

4/4/08 - 95 pounds, did full squat cleans and a mix of split and regular jerks

Comment #489 - Posted by: Jeremy Stecker 30/m/174 at April 5, 2008 10:52 AM

95 pounds

Comment #490 - Posted by: rpo at April 5, 2008 11:10 AM

29 yom, 180 lbs

115 lbs 15, 10, 9

Comment #491 - Posted by: Jeff Weltmer at April 5, 2008 11:33 AM


Didn't really know what weight so went with 100lbs. During the set of 21 and 15 I rested the bar on back as Max did in the video. Not sure if this was cheating or not.

Comment #492 - Posted by: FLOSI at April 5, 2008 11:35 AM

25yo male/ 165#s- 95#s as prescribed. If I had looked at all the 115# posts people made I would have stepped it up to that.

Comment #493 - Posted by: chiTrainerTim at April 5, 2008 11:39 AM

Did "Gwen" again today but with 89# and it seemed much more appropriate.

Comment #494 - Posted by: JENNY O. 37F/125# at April 5, 2008 11:40 AM


65# as RX'd

First workout after 2 weeks w/ flu and aftermath.

Comment #495 - Posted by: pvbfire at April 5, 2008 12:03 PM

F 13 67" 139


Clean & Jerk 15-12- and 9 reps SUB Back Squats & Push jerks

Back Squats

Push Jerks

Comment #496 - Posted by: MEH at April 5, 2008 12:07 PM


95lbs all the way through.

1 set: had to rest bar after 12.

2 set: by far the worst. Set the bar down 3 times. Breathing hard, grip shot.

3 set: Not bad. Straight through clean.

Good workout. Sore and tight in new places I haven't been able to hit lately.

Comment #497 - Posted by: Danny at April 5, 2008 12:21 PM


Clean & Jerk 15-12- and 9 reps SUB Back Squats & Push jerks

Back Squats

Push Jerks

Comment #498 - Posted by: DAH 48 64" 164 at April 5, 2008 12:22 PM


9 x92

Comment #499 - Posted by: Chuck at April 5, 2008 12:35 PM

Either my boy is screwing with me or my memory is that bad. Did 21-15-9 C & J.
No breaks. Forearms blazing.
In Qatar right off the plane from FL -- after saying I would never come back here again. Never say never.

Comment #500 - Posted by: Garth at April 5, 2008 12:37 PM



WOD as rx'd

15 @ 115
12 @ 125
9 @ 135

Next time i will start at 135 and stay for all 3 rounds.


Comment #501 - Posted by: Travis H at April 5, 2008 12:40 PM


As Rx'd* --> 40kg

*1 very fast regrip at the end of the first set. Weight was good and hard for me (newbie).

Thx Coach

Comment #502 - Posted by: Fredrik Frisell at April 5, 2008 12:52 PM

Attempted 115 -- didn't make it.

Full squat cleans. 12 reps first set -- the a foul.

6 reps second set -- foul--dropped to 95lbs

last set unbroken at 95lbs.

Comment #503 - Posted by: kunkle at April 5, 2008 1:02 PM

Started with 135, but fouled after 8 reps (and was breathing very heavily). Since I have never done this one before, went with 95 on my second attempt and it was a little too easy. Will try 115 next time or maybe go for 135 again.

Comment #504 - Posted by: MMalmfeldt_5'9"_185_28 at April 5, 2008 1:28 PM

Samson,burgener,pu's, burgenerx 3

67# as rx'd


Comment #505 - Posted by: Ted c at April 5, 2008 2:04 PM

as rx'd
89# (probably could have done 5-10# more)

Comment #506 - Posted by: bigdub at April 5, 2008 2:04 PM

Jeff @ home
141# No fouls
Guessed right on this one. I don't think I could have done a pound more.

90# No fouls.
Maybe a little more next time.

Comment #507 - Posted by: Jeff & Charity @ CF Snohomish at April 5, 2008 2:14 PM


15 reps
6-6 reps
10-2 reps

Comment #508 - Posted by: Allen 26M/5'10/170 at April 5, 2008 2:27 PM

1st time:

5 x 95,115 & 125

12 x 135 with one "failure"

9 x 125.

Need to work on good squat & lumbar form in the cleans.

Comment #509 - Posted by: Greg 48M/70/225 at April 5, 2008 2:39 PM

Alls sets w/ 95lbs (no fouls)

Comment #510 - Posted by: S. Fogle at April 5, 2008 2:41 PM


as rx'd

Comment #511 - Posted by: Vu Nguyen at April 5, 2008 2:45 PM

100lbs, zero failures. Underestimated myself, but finally got a bar muscle-up afterwards!
Up the weight next time

Comment #512 - Posted by: Alex Podiluk at April 5, 2008 3:18 PM

Gwen as Rx'd
No fouls
@ 135#
Couldn't hold bottle of H2O after.

Comment #513 - Posted by: heymyfree at April 5, 2008 3:40 PM

SWA 190/31/M

135 lbs
15 - 9 grip fail (mental) 6
12 - 7 grip fail 5
9 - 7 grip fail 2

SRA 180/27/M

135 lbs
15 - 10 grip fail 5
12 - 6, 6
9 - 9

10-15 second rest on grip fails

Comment #514 - Posted by: SWA at April 5, 2008 3:46 PM

M 35/226

as Rx'd

151 lbs
no fouls. grip was shot.

Comment #515 - Posted by: S.Seumae at April 5, 2008 4:00 PM


as rxed 135

brutal foreman workout

Comment #516 - Posted by: Kevin McClellan at April 5, 2008 4:31 PM

Gwen @ 30 kg

Full squat cleans and split jerks

Excellent semi metcon workout. Forearms were on fire by the end.

Finished off with 50 X Burpee/Pull Up Combo.
A nice finisher

Comment #517 - Posted by: bladeboy at April 5, 2008 4:55 PM



Comment #518 - Posted by: M. Ely at April 5, 2008 5:16 PM


95#, all sets unbroken (no faults)

Next time will try 115#

Comment #519 - Posted by: Jason Sharpe at April 5, 2008 5:55 PM

m/41 (on monday..)/189

Have been at this a couple of weeks again after a couple of years off.

Used 85#, and will try 95# next time.


Comment #520 - Posted by: Stephen at April 5, 2008 6:03 PM


Comment #521 - Posted by: T-1000 at April 5, 2008 6:06 PM

As rx'd


Forearms hurt.

Comment #522 - Posted by: A_Martinez m/25/160/5'6" at April 5, 2008 6:16 PM


#135 Grip was OK, legs were on fire, probably b/c my technique sucks.

Comment #523 - Posted by: ross & lisa in clemmons at April 5, 2008 6:36 PM

broken sets.
would use same weight next time...

Comment #524 - Posted by: Charles Ottawa, Canada at April 5, 2008 6:53 PM

bw 150 age 39
no fouls

Comment #525 - Posted by: coop at April 5, 2008 6:54 PM

Did this at home and all I had in the garage was 95#. I think I would have tried heavier if I had more weight, but it worked out since I accidentally did 21-15-9.

Comment #526 - Posted by: hub m/27/165 at April 5, 2008 7:04 PM


95lb as Rxd


Comment #527 - Posted by: steve at April 5, 2008 7:20 PM

Broke the rules and went up in weight every set.

15 at 105
12 at 115
9 at 125


Comment #528 - Posted by: Dan Silver at April 5, 2008 7:31 PM

Gwen was weird.
110# as rx'd.
First set was the hardest and thought that I'd gotten the weight right due to the amount of sweat, forearm burn and overall effort. However the second set was easier and the third set was straight through no breaks and easy. I suspect my form improved as I went on. Will go heavier next time.

Comment #529 - Posted by: Nav m/35/169/6' at April 5, 2008 7:31 PM

J: 135#
N: 65#

Comment #530 - Posted by: jeremy and nicole at April 5, 2008 7:50 PM

Clean & Jerk 15-12- and 9 reps
Did these with dumbbells.
40(80# total)x15

Comment #531 - Posted by: House/40/74/228 at April 5, 2008 8:16 PM


Running Gwen:
Run 460m (around my block)
15 C&J, 60# (too light)
12 C&J
9 C&J

sn: max 95#-100f-100
cj: max 95#-115-135

Comment #532 - Posted by: epicurius at April 5, 2008 8:17 PM


15 @ 135
12 @ 135
9 @ 135
No failures should have gone heavier...

Comment #533 - Posted by: KJK at April 5, 2008 8:18 PM

that was fun
i misread and did 21-15-9 with 95#
grip was fried but no fouls
i rested with bar on my back every 3-5 reps

Comment #534 - Posted by: silence at April 5, 2008 9:00 PM


(squat clean & jerk)

115lb, no fouls

Comment #535 - Posted by: Paul S_29/185/6'0 at April 5, 2008 9:01 PM

I just realized I read this one wrong. I did 21-15-9 with full squat cleans. Oh well.
I agree with Billy: awesome metcon.

Comment #536 - Posted by: PG - 30/M/5'10"/180 at April 5, 2008 9:14 PM


135 x 15
135 x 12
135 x 9

Maybe could have gone heavier, but not by much.

Comment #537 - Posted by: Steve Smith at April 5, 2008 9:59 PM

All new so had to adjust the weights a little.

15 reps-45kg
12 reps-50kg
9 reps-55kg

Comment #538 - Posted by: bearcat at April 5, 2008 10:51 PM

CFWU 10-8-6

WOD 75#

Comment #539 - Posted by: NCrouther at April 5, 2008 10:56 PM


Burgener WU
C&J 65x5, 95x3 WU

As Rx'd
115 lbs

Started with full squat cleans - that lasted for 5, then switched to power cleans. I could not have done another rep or another pound I'm sure.

Comment #540 - Posted by: jon h at April 5, 2008 11:14 PM

080405 M/33/6ft/215

CFWU x 3 (Did 45, 45 and 15 on bar dips)


Clean & Jerk 15-12- and 9 reps

135 lbs.

I'm not sure why, but I was wore out on this one. I Will lighten up the load next time.

Comment #541 - Posted by: will at April 6, 2008 2:29 AM

Today was my first day of trying out CFT, I wasnt quite ready for GWEN. But I did get a taste CFT, and I am ready to "do work". Thanks Jeff and Charity @ Crossfit Snohomish, I look forward to beating that shameful time in a few weeks.

Comment #542 - Posted by: adam bomb at April 6, 2008 3:40 AM

As Rxd at 45kg
Took 9:16 total with 2 minute breaks between sets. Next time will try 50K

Comment #543 - Posted by: Josiah 24/m/6'3/185 in Kabul at April 6, 2008 5:27 AM

WOD: as rx'd: 115 lbs.

Comment #544 - Posted by: Seth at April 6, 2008 6:33 AM



Comment #545 - Posted by: tower/m/232/42/6'4" at April 6, 2008 8:02 AM

95 was hard but doable!!! hope to go up next time

Comment #546 - Posted by: julio at April 6, 2008 9:50 AM

34 M 195

As Rx'ed

135lbs No Faults

First time with "Gwen" next time go to 145-155

Comment #547 - Posted by: brycen G at April 6, 2008 10:16 AM



65# squat cleans and combo of push and split jerks
Rested 60 sec after 15 set, and 45sec after the 12 set

Comment #548 - Posted by: rick ihrie at April 6, 2008 10:48 AM


all three rounds at 111 lbs.
no fouls

Comment #549 - Posted by: T. Post at April 6, 2008 11:18 AM




3rd date w/ Gwen since Aug 2004; keeps getting better.

Comment #550 - Posted by: Alex McClung at April 6, 2008 11:48 AM

60 lbs

Comment #551 - Posted by: rawhide at April 6, 2008 12:32 PM


Started with 105#, but realized it was too much after 10 reps of the first set. Switched to 95# (Okay...big foul), finished the first set, and completed the remaining two sets as rx'd. I rested 2-3 minutes between rounds.

Comment #552 - Posted by: d at April 6, 2008 12:54 PM

M 31 244 ( lost 11 lbs since starting crossfit)

135 21rep(1min 16 sec.) 155 15rep(1min 16sec.) 155 9rep (49 sec.) I should have used more weight, but this is one of only a few wod's I have completed without cheating. Pretty happy with my results in only a few weeks.

Comment #553 - Posted by: Kevin Tomko at April 6, 2008 12:56 PM


Started way too heavy. Tried with 88 lbs and got up to 9 reps before realizing I wasn't going to finish unbroken... this really hit my weak spot - muscular endurance.

Ended up doing 77 (35KG) as rx'd. Form was a bit awkward as it was too easy to clean (hence I wasn't really dipping), and the first few presses I just muscled up before realizing that it was going to hurt me in the end.

Josh Z.

Comment #554 - Posted by: Josh Z at April 6, 2008 1:06 PM

115 (failed at 8)

Comment #555 - Posted by: Wade at April 6, 2008 1:35 PM

75, should have done 85.

Comment #556 - Posted by: Maurkov at April 6, 2008 1:51 PM

did this one today (sunday). failed miserably

attempted 135 lbs.

rd 1: 10 reps
rd 2: 10 reps
rd 3: 8 reps

form was good, but forearms cashed (did Fran yesterday)

Comment #557 - Posted by: Jay Miles at April 6, 2008 2:50 PM

115, 125, 125

as rx'd, no fouls. could have been better effort.
up 10# next time.

Comment #558 - Posted by: PTM nyc - 23m - 169lbs at April 6, 2008 4:47 PM

First time really trying C&J's. Wasn't sure which weight to go w/. Did 95# but next time I'm going 110#.

I didn't sign the control drugs log so I had to finish it up the WOD w/ 39 burpies. 3 burpies for every letter in my neme. My litte reminder to not forget to sign it.

Did it w/ Dave @ the station.

Good times

Comment #559 - Posted by: FireBlaine at April 6, 2008 5:24 PM

My first time for this one.
99 lbs ( odd wts )
more next time

Comment #560 - Posted by: firedave at April 6, 2008 6:18 PM


Comment #561 - Posted by: jolie at April 6, 2008 6:54 PM


Comment #562 - Posted by: jolie at April 6, 2008 6:54 PM


Comment #563 - Posted by: david gladstein at April 6, 2008 7:03 PM

20080406 1530
1km row in 4:02.2, CFWU 15 x 3 (10 x 3 Ring Dips)
WOD080404: Gwen: 15-12-9 C&J (touch and go, rest prn between sets): As rx'd no fouls with 60kg...rested weight above knee in deep squat (like a zercher)...cheating? I'll use a lower weight next time and only rest in the hang/rack. Last set no 'rest'. About 5mins between sets.

Comment #564 - Posted by: AlexR/M/27/6'2"/98kg at April 6, 2008 7:20 PM


Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Gregs W/U


caught the weight on thighs to regrip a few times. Is that safe?

Comment #565 - Posted by: TCash m/34/142/5'5" at April 6, 2008 7:29 PM

CrossFit Snohomish Trainer *Jeff & Charity Vale*

As rxd 112
Three minutes between rounds
Could have done 5-10 lbs more

Comment #566 - Posted by: Crossfit John at April 6, 2008 8:10 PM

age 41
bwt 211#

15 x 135#
12 x 135#
9 x 135#

barely locked out over head. grip hurt the worst.

Comment #567 - Posted by: Mike R at April 6, 2008 8:23 PM


Rd1: 115# 15(broke into 9-6)
Rd2: 105# 12(broke into 9-3)
Rd3: 105# 9 (all the way through...)

Comment #568 - Posted by: JLR84 at April 6, 2008 8:28 PM

as rx'd


Comment #569 - Posted by: Rookie M/35/182cm/82Kgs at April 6, 2008 8:32 PM

27 / M / 180*

125lbs as Rx'd

Comment #570 - Posted by: Mike, Fallbrook CA at April 6, 2008 9:07 PM


as rx'd


Comment #571 - Posted by: TMar at April 6, 2008 11:03 PM

50kg but fouled on round 1 @ 11, R2 @ 10 & R3 @ 7 oh well back to the drawing board. Grip was the major factor the bar just wants to rip itself out of your hands.

Comment #572 - Posted by: dru at April 6, 2008 11:55 PM

First time - used a 35# bar. It was still painful. Coulda done 40# I think.

Comment #573 - Posted by: anu at April 7, 2008 2:50 AM

Next Time 75LB.


Comment #574 - Posted by: westxun at April 7, 2008 4:19 AM

27/6'6"/88 kg

50 kg

Comment #575 - Posted by: Woody at April 7, 2008 4:34 AM


rd 1 and 2: 95
rd 3: 105


rd 1 and 2: 135
rd 3: 155

Comment #576 - Posted by: Todd S at April 7, 2008 5:45 AM

95# Tough Workout.
2:25 total time

Comment #577 - Posted by: dyagg at April 7, 2008 6:16 AM


used #2 bar

this was fairly easy

Comment #578 - Posted by: LeeA at April 7, 2008 6:44 AM

75#, as Rx'd w/approx 2 min. rests

First time. Felt good, but the grip was where I really felt it. Will go to 95# next time.

Comment #579 - Posted by: Chris M_38/M/175 at April 7, 2008 6:48 AM

65#, as Rx'd

think i can go 10 heavier next time

Comment #580 - Posted by: ezra at April 7, 2008 7:00 AM


as rx'd


Next time 110# would be about right.

Comment #581 - Posted by: BruceD at April 7, 2008 7:40 AM

65# first 5



Comment #582 - Posted by: wang at April 7, 2008 8:49 AM

95# as Rx'd. Need to try at least 105 next time.

Comment #583 - Posted by: Greg 6'2/185/m/29 at April 7, 2008 8:56 AM


WOD as rx'd (no fouls)


First time with Gwen
went with 125 as I felt I could do more


Comment #584 - Posted by: Haas at April 7, 2008 9:14 AM

15 reps @ 115
12,9 @ 125
This one was fun! Next time try for 135 for sure.

Comment #585 - Posted by: Geoff L at April 7, 2008 9:37 AM


Almost dropped it on the 8th rep of the last set of 9.

My forearms are on fire...

Comment #586 - Posted by: Jim G-ville at April 7, 2008 11:14 AM

BW: 183 lbs

78 lbs as prescribed with full squat cleans

Comment #587 - Posted by: BSick at April 7, 2008 11:49 AM

95lbs, as RXed

Comment #588 - Posted by: David Knutzen at April 7, 2008 12:43 PM


95 x 15
100 x 12
100 x 9

Great workout

Comment #589 - Posted by: Work at April 7, 2008 1:09 PM


Comment #590 - Posted by: EJ at April 7, 2008 1:10 PM

as rx'd

Comment #591 - Posted by: zim at April 7, 2008 1:14 PM

42yom / 150 made up on 04/07/2008

Gwen as rx'd with 95#

All Full squat cleans to save grip as much as possible. Can go up maginally next time.

Comment #592 - Posted by: mhlane at April 7, 2008 1:21 PM

100 double unders

Comment #593 - Posted by: zim at April 7, 2008 1:21 PM

30 yom

Comment #594 - Posted by: Jon Gray at April 7, 2008 1:29 PM

1st Gwen
95lbs in 6:32

Comment #595 - Posted by: mgrimm1 M/43/160 at April 7, 2008 1:53 PM

135 lbs. 12/9/7/7

Comment #596 - Posted by: Mike at April 7, 2008 1:57 PM

As rx'd, 1st - 115, 2nd - 115, 3rd - 125.

Comment #597 - Posted by: Steve S. at April 7, 2008 2:17 PM

Awesome workout. 75#, ~15 minutes.

Comment #598 - Posted by: Rob_32/70/170 at April 7, 2008 2:27 PM

135 lbs. Fouled on 15 and 12! 9 was clean. The clean and jerk was not hard. My grip is WEAK.

Comment #599 - Posted by: jwm at April 7, 2008 2:34 PM

As Rx'ed with Power Cleans. Not sure if that's correct, but it's what the video was showing.


Comment #600 - Posted by: nickB at April 7, 2008 3:01 PM

95 lbs. as rxed. Ow.
No fouls. Form suffered badly toward the end.

Comment #601 - Posted by: Kyle A. at April 7, 2008 4:53 PM

started at 115, fouled after 11, so i dropped to 95

95 as rx'ed

many blisters and a shot grip.

Comment #602 - Posted by: gbk at April 7, 2008 5:15 PM

135 lbs 12/9/7/7

Comment #603 - Posted by: Mike at April 7, 2008 5:44 PM

(done 4/5 without the rest day yesterday)
Used 95# but fouled on all three rounds. Thought I could make it each time! All power cleans using hook grip.
15: 12 reps/dump 1:00/3 reps...rest 5:00
12: 6 reps/dump 1:00/6 reps...rest 5:00
9: 6 reps/dump 1:00/3 reps
Forearms were fried and breathing was harder than I expected. Should've rested bar on my back to catch my breathe rather than tucking it in my hips. This challenges your mind as much as your grip and ticker.

Comment #604 - Posted by: Mike Scott M/41/5'10"/210 at April 7, 2008 5:45 PM


only had dumbbells and messed up by doing 15,9,5. No idea what I was thinking.

30# dbs
40# dbs
45# dbs

I'm guessing 85 would be about the barbell weight for future reference.

Comment #605 - Posted by: bpgpitt at April 7, 2008 7:30 PM


7 reps @ 95#
9 reps @ 75#
9 reps @ 75#

Must develop better technique. Need to use more legs and hips.

Comment #606 - Posted by: Esty at April 7, 2008 7:31 PM

as rx'd: 105#'s(first time, moderatly difficult)
broke sets @ 10 and 9 unbroken on last set

Comment #607 - Posted by: Bman19 at April 7, 2008 7:35 PM

BW 70kg
Used 50kg
Made it just :)
3~7 min Rest

Comment #608 - Posted by: Adc (CrossFit Sydney) at April 7, 2008 7:49 PM


105 lbs

x15 good
x12 foul at 7
x9 good

Love this one, really tests the grip and mental fortitude. Went conservative but did not prepare enough for second round. Need to really use the legs, grip and arms will fatigue first. Go up next time.

Comment #609 - Posted by: moglee at April 7, 2008 8:28 PM


100# no fouls. Just about right weight. Might have been able to handle 5 - 10 lbs more. First set was the worst.

Comment #610 - Posted by: Baron at April 7, 2008 9:23 PM


CFWUx3 D7, P5


Comment #611 - Posted by: MaTePe at April 8, 2008 12:45 AM



Clean & Jerk 15-12- and 9 reps

Touch and go at floor only.
Even a re-grip off the floor is a foul. No dumping.
Rest as needed between sets.


15 - broke @ 8,11
12 - broke @ 8
9 - unbroken

I picked a weight that I knew would be a challenge
Im a little disappointed in myself for fouling
but next time Ill get it and I will use the same

Comment #612 - Posted by: alan k crossfit-tampa at April 8, 2008 4:48 AM

125 x 15 PR!- Meyer
130 x 12
135 x 9

100 x 15
105 x 12
105 x 9

Comment #613 - Posted by: Meyer at April 8, 2008 5:16 AM

100 as rx'd

Comment #614 - Posted by: Rosie in Atl at April 8, 2008 5:27 AM

75 lbs as rx'd. i don't even know my 1rm, but 75lbs was more of a struggle than i expected.

Comment #615 - Posted by: benji at April 8, 2008 5:36 AM


95# I should be able to do more but was more into being clean and form than overall weight

Comment #616 - Posted by: BigCurly13 at April 8, 2008 6:15 AM


Did this on 4/8/08.

105lbs, full squat cleans, no fouls. Will increase weight next time.

Phil 4:13

Comment #617 - Posted by: EricB in IL at April 8, 2008 6:31 AM

135lbs - round of 15 & 12
155lbs - round of 9

Power clean & jerk, no fouls.

Comment #618 - Posted by: Troy/6'4'/205/St. Louis at April 8, 2008 8:09 AM

First attempt at clean & jerks

Comment #619 - Posted by: blackrockboy at April 8, 2008 8:53 AM



Comment #620 - Posted by: gleni at April 8, 2008 9:13 AM

55lb first round, too easy
upped to 65 for rounds 2 and 3

Comment #621 - Posted by: SueAnne_5'6"_132 at April 8, 2008 9:26 AM

No WOD today because of flu..

Comment #622 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at April 8, 2008 1:31 PM

warm-up: martial arts class (103 danbaegongs)

41.7kg for all sets. One foul on the 10th rep of the 1st set (I unconsciously re-gripped off the floor)

jogged back home 2~3km.

M/ 29/ 66.85kg/ crossfit since 1/8 2008

Comment #623 - Posted by: sungwon at April 8, 2008 6:09 PM


70 lbs Clean and Jerk (had to break up the Clean and jerks a few times, "Gwen" instructions state not to break them up)

Comment #624 - Posted by: metallicat at April 8, 2008 8:37 PM

Used 65# for all three sets.

Timed it though it didn't say to. 7:56

Comment #625 - Posted by: laurar at April 8, 2008 10:04 PM


85# for 21-15-9

Comment #626 - Posted by: Brunzi at April 8, 2008 10:08 PM


first day back after moving to doha, qatar.

60 kg

Comment #627 - Posted by: j2005 at April 8, 2008 11:41 PM

60 lb. Slowly but surely.

Comment #628 - Posted by: mckleroy at April 9, 2008 12:08 AM


failed 1st set with 95#

Comment #629 - Posted by: pat d at April 9, 2008 3:43 AM

M 35/158

95lbs as rx'd

Comment #630 - Posted by: CWO Bean at April 9, 2008 5:44 AM

Should've read the description better...went 65, 70, 75 lbs on the three sets. Have to get stronger with this.

Comment #631 - Posted by: layman at April 9, 2008 6:21 AM

65# for 15, 12, 9
Definitely need to use 5-10# more next time to challange myself

Comment #632 - Posted by: Booch 28 / F / 135 at April 9, 2008 6:58 AM


as rx'd, no fouls

115 pounds on all three sets

Comment #633 - Posted by: Jim Evans at April 9, 2008 7:19 AM

warm up (SU19/PU15)

as rx/ed @75#

increase to 85 maybe 95 NT.

Comment #634 - Posted by: osteocarpenterintraining 28/M//5'11/170 at April 9, 2008 12:55 PM

Heavy CJ x1 x 90,92,94,96,96

then "Gwen" as rx'd touch n go regripping OH and in Rack
70kg (154 lbs)

15 - 12 - 7

(so close just couldn't get re-gripped maybe should have rested one more minute, underestimated the last nine after getting 9 straight in the 12's)

Comment #635 - Posted by: dan colson at April 9, 2008 4:54 PM

-had no idea what weight to use - this was way harder than it looked - legs toast from "helen"/"fight gone bad"/"fran"
rd 1= 115 lbs - 6+3+3+3
rd 2= 95 lbs - 7+5
rd 3= 95 lbs - 9
-try 95 lbs for all next time

Comment #636 - Posted by: bcb373 at April 9, 2008 6:01 PM


Pause at 11 & 18 Reps 1st Set
Pause at 8 & 12 Reps 2nd Set
Pause at 5 Reps 3rd Set

Comment #637 - Posted by: Matt Crile at April 9, 2008 6:07 PM


115 lbs

Comment #638 - Posted by: dsm19 at April 9, 2008 7:01 PM

95# straight through on all. No re-grips on floor

Bump up weight next time 5-10#s. Used hook grip throughout & it helped!

Comment #639 - Posted by: rowcoach at April 10, 2008 2:19 AM

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

Pre-workout meal: whey, 1 small apple

- 7 minutes of rowing #4 (with sweatshirt on)

Wod: Clean & Jerk for 15, 12, 9 @ 95lbs
- Set 1: 15 reps
- Set 2: 12 reps
- Set 3: 6 reps, 3 reps (forearms were burning)
- Rest: 45secs. to 60secs.
- Did hook grip for the 1st time. Forearms are burning like crazy.
- I stiff this morning which caused a bit of bad form. Need to focus on keeping my rear hend down.
- I was impressed that I could do 95lbs. so easily with the clean for that many reps.

Comment #640 - Posted by: edtkd at April 10, 2008 4:56 AM


95# as rx'd. Prolly should have done 105. 115 might have been do-able.

35 f 130

40# as rx'd. Could have done at least 5# more.

Comment #641 - Posted by: jmcneal at April 10, 2008 6:01 AM

95# as rx'd. perhaps too much, strained my back a little with poor form

Comment #642 - Posted by: smithwick's at April 10, 2008 6:43 AM

catching up on posts...

65# as rx'd.

Not easy... Forearms were HURTIN', and I couldn't even do the first set unbroken (rested after 8).

Comment #643 - Posted by: celeste b. | F | 28 | 5'7" | 135lbs. at April 10, 2008 4:14 PM

95lbs as rx'ed
challenging but could have done more.

Comment #644 - Posted by: Ryan at April 10, 2008 4:33 PM


first set #53
2nd / 3rd sets #63

confused WOD and video—rested in rack position—not sure if that counts as a foul

Comment #645 - Posted by: sharon at April 10, 2008 5:30 PM

15 reps @ 65#
12 reps @ 85#
9 reps @ 105#
First "Gwen" Next time start @ 85#

Comment #646 - Posted by: RB at April 11, 2008 5:55 PM



Comment #647 - Posted by: Monty at April 11, 2008 7:24 PM


I TOO DID 21-15-9


Comment #648 - Posted by: RICH at April 12, 2008 8:02 AM


2nd workout after sickness and 10 days of rest; strength is still not back to 100%. 135 for sure next time.

Comment #649 - Posted by: B. Rhaly / CrossFit Fondren at April 12, 2008 8:14 AM

38/M/180--Syracuse NY

This was a great work out!
I totally would not have been able to get through it without watching video first (it gave me some strategies on how to rest!)
135# as Rx'd! (6,1,1,2,2,1--6,2,2,2--6,2,1)

Comment #650 - Posted by: dagunk at April 13, 2008 11:43 AM

27 yoa male - 5'10" - 170#

135# as Rx'd , grip was the factor

Comment #651 - Posted by: b_to_tha_g at April 13, 2008 2:45 PM

M- 125 x 15 PR
130 x 12
135 x 9
E- 100 x 15
105 x 12
105 x 9
G- 45 x 15
65 x 12
75 x 9

Comment #652 - Posted by: Meyer at April 14, 2008 9:54 AM

Recently used 50 barbell in hotel gym doing Gwen except did 21/15/9.
75 next time.

Comment #653 - Posted by: Gatorland Hokie at April 14, 2008 7:26 PM

Recently used 50 barbell in hotel gym doing Gwen except did 21/15/9.
75 next time.

Comment #654 - Posted by: Gatorland Hokie at April 14, 2008 7:26 PM

Did this with 95 pounds.....way tougher than I thought it would be.

Comment #655 - Posted by: kaelder at April 14, 2008 7:52 PM

CFWU (5 reps) x 3
Bergner WU
C&J 135-177-187 (failed Jerk on 187, would've been PR + 5)

Gwen - 120# tried 21-15-9 reps

Comment #656 - Posted by: Colin 6'3/190/20m at April 15, 2008 8:34 PM


As rx'd

Comment #657 - Posted by: benny b OKC at April 15, 2008 9:26 PM

c&j in place of OHS
90# assist on pullups and dips
round 1 - 5 reverse, close-grip pullups, 5 unassisted dips

15-12-9 C&J

65 lbs.

Could have gone heavier - really had no idea what my ability would be.

Comment #658 - Posted by: rbst M/32/5'10"/190 at April 16, 2008 5:09 PM

CFWU 3x10
1st attempt - 108lbs - 7 reps - fail
2nd attempt (10 minutes later) - 95lbs - 9 reps - fail
Gave up, came back from work feeling bummed out about not being able to complete workout. Tried again with no warmup and power cleans (95lbs) at 2am
15 - less than 1 minute - split second re-grip on last rep - :P
12 - less than 1 minute
9 - less than 1 minute
surprise myself, all were non-stop, no breaks, didnt event prepare the stopwatch (hence 'less than 1 minute)
3 to 4 minutes rest in between

Comment #659 - Posted by: Madhusudhan at April 17, 2008 11:35 AM


Comment #660 - Posted by: EMelton at April 17, 2008 11:40 AM

65 lbs.
Next time go with 65 lbs complete sets

Comment #661 - Posted by: EdC at April 17, 2008 1:43 PM

Over estimated my strength and endurance here, altered the workout as a result:

5 reps 145#
11 reps 135#
6 reps 135#
10 reps 135#

Comment #662 - Posted by: Cully24 at April 20, 2008 6:00 PM

115 rx'd
unfortunately I had to rest my grip once in the 15 and once in the 9. Didn't have time to do it over.

Comment #663 - Posted by: captainampersand at April 20, 2008 7:28 PM

75lbs, 65lbs, 65lbs

Comment #664 - Posted by: Devon at April 21, 2008 8:35 PM

jump rope and stretch wu
wod as rxd 95#
then 105# x 6 and 115 x 3

Comment #665 - Posted by: kcm at April 22, 2008 4:41 PM

Started with 135# which was too heavy and faulted on the 15 reps twice.
scaled back to 115# on the other sets and did better.

Comment #666 - Posted by: NYCRaiders at April 23, 2008 6:54 AM

111 lbs
Forearms/grip killed me on it.

Comment #667 - Posted by: sr at May 3, 2008 5:35 PM

38 y/o 150#

95# - jerk = RLS

Comment #668 - Posted by: Half-step at May 15, 2008 2:49 AM

Only managed with 75# at BW 130. Would have loved to get up to 85, but seeing as how I am horrible at continuous clean and jerks, this was pretty good.

Comment #669 - Posted by: Sarah at May 16, 2008 10:11 PM

88 lbs as rx'd
I thought this weight was way too easy, no faults, then when I viewed video tape noticed I was bending arms at knee! At heaveir weights I'm pretty good at reaching full extention, but with these too much arm bend. I will focus more on form next time.

Comment #670 - Posted by: joe9 at June 27, 2008 6:07 AM
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