Sweet... I will try to hit at least 55 kilo!!!

Karin

Rippetoe may, in fact, be the funniest man in America

Looks like a good day.....

I would concur; Rip should do stand up.

Is this done untill failure? How much wait should I start with?

Joe #5

This is a one-rep max workout. You should be attempting to reach your best hang power clean possible by building to your max one rep at a time for seven lifts. Start at a weight you know is possible and add until failure. If you have never done it, start light (45# bar if necessary) and progress from there.

Holy God this is my favorite exercise of all time.

Uh Oh! It's on now! The only thing that could make this better is a 1RM of squat clean. It takes much better form to lift heavy on squat cleans than to power the weight up on power cleans.

Anybody else have a problem with the skin on your fingertips cracking? I'm expecting this WOD to go well, except for the agony of gripping the bar.

Rip is one of the best Coaches you'll meet. Combine that w/his Political insight & sense of humor, and you have one hell of guy.

SteveHB- Looking good bro.

Is there a specific rest period between sets? Sorry, I am new to this kind of training.

#11 Mike

Rest as long as you need between sets but don't totally cool down of course. The idea is to work up to your one rep max using proper form.

Indeed! Great video. Gotta go in person soon.
Thanks Coach.

What a fantastic video. Coach Rip is concise, instructive, and FUNNY! (kinda like Coach Glassman).

I was lying below a Smith machine one night, with around 185lbs above me, resting in between sets, secure in the knowledge that it was "locked out," when suddenly the bar dropped instantly onto my collarbone. Luckily, I escaped death by inches, and learned part of the lesson Coach Rip is teaching here: always respect weights hovering above the "most valuable structures that I possess." I never used a Smith machine again, and I'll never "head to the rack with a rep" without locking out, again. Thanks Coach Rip.

im sorry i know what a clean is but how do you perform a hang power clean? I'm kinda confused with what the exercise I'm thinking about is and what the hang power clean is. Thanks!

33 m 195#

Warm-up: ran to gym (~1 km)
Light joint warm-up.

As rx: 135-135-145-145-150-150-150

Cool-down: ran home(~1 km).

haha! YES! I wasn't sure that I was going to make it in the shot since I'm so short.. I successfully pulled a Dave Castro!

Didn't post my workout from Saturday so I will now

I think they called this one "Grindy". Combined my favorite workout "Grace" with "Cindy". My push-ups could be stronger and slowed me down but I like workouts that have things that I'm good at and things that I suck at.

10 Clean & Jerks with 85#
5 rounds of Cindy
10 Clean & Jerks
5 rounds of Cindy
10 Clean & Jerks

19:20

Again I came in DFL after Adrian, Ryan, Tony and Dave and didn't even mind. Those guys are studs. I liked this workout

#14 Paul.
This kind of question is answered in the FAQ's I believe. Anyway, the hang refers to where the bar/movement initiates from. A "clean" starts from the ground and is caught in the full front squat.

A hang clean starts from the hang (or high hang) and is caught in the full front squat.

A "power" version of any lift is caught in the 1/4 squat (slight dip at the hip and knees).

Thus, a hang power clean is initiated from the hanging position, powered into the catch at a higher point than the full version.

Not sure if that makes sense after typing that all out.

Around 1:30 does Rip say "bench press" or "bitch press"?

Looking foward to this one goal is 335.

Check this out!

I was looking on youtube for muscle up videos and I came across this gem:

Muscle up with Mango:

http://www.youtube.com/watch?v=YGxbOFKvszY&NR=1

Not only was it a great video on muscle up progression using a bar, it was a great laugh, mango is just slightly out of his tree :>)

and no, I'm not mango

Have Fun, Train Hard,

Billy

Woke up and decided to get back on improving my pushups and squats.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of
Pushups and Squats
5:!3 PR by more than a minute.

Made up 10K, easy pace--little upset stomach today.

Did quarter gone bad--scaled to 85# thrusters first two /rounds, then switched to 75#. 25# weighted pullups.

4/2(failed 2nd rep)/4/4/4
3/2/2/2/2
4/5/5/5/5

M/35/141/5'-5"

Skills day,
WU w/ stick, 15# bar, 65# bar 10 reps.
85
95
115 X 2
120 X 2
125 (PR)
130 form broke down
105

Does everybody, or anybody, actually do the crossfit warm-up before the WOD?

No, I don´t! :-))

F/27/160/5'5''

Maxed out at 125.
It took me a little while to get the technique down.

44/m/163/5 11.5

Injuries; R achilles, R AC

Did strength yesterday, so did quarter gone bad - suitably scaled for one of my modest abilities

Timing really difficult

Thrusters - up to 77# 8/8/8/5/5/
Chins - no/tiny weight - 7/8/6/6/5
BUrpees 7/6/5/6/6/

Total 97

More weight next time

135, 155, 177, 187, 198, 209(f), 177 -- some kilo weights in the gym
In Qatar at lunch time with my R shoulder still hurting -- time for a break
It is kind of fun to be posting so early -- before they wake up in the states. Ahhh, the simple pleasures in life.
34m/168/68"

#24 Al,

As for the CFWU, I do it most of the time, today included. I like it especially on max weight days like this, as it gets the muscles warmed up. Plus doing pull-ups, dips, and sit-ups so much make the workouts that include these exercises that much easier when the pop up. My pull-ups have progressed a ton just by doing the CFWU -- I practice kipping almost every time. Hence, my other workouts improve. I usually skip the CFWU on days that involve running or a fast pace/movement from the start -- Cindy comes to mind.

27/M/5'10"/170

135
145
155
165
170 (fail)
165
165
165

followed by:
115 x 10 x 2

M/1.72m/62kg

No bar

20 HSPU
25 KTE
30 Pull-up
15 HSPU
20 KTE
25 Pull-ups
10 HSPU
15 KTE
20 Pull-ups

19:04

Work Performed
41620.07 joules
4244 kg-m
30698.96 ft-lbs

Power Output
36.38 watts
0.05 horsepower
26.83 ft-lbs/sec

M/31/5'10"/220#

185# 1-1-1-1
200# 1
205# Failed
200# 1
205# 1

I typically do three rounds of the CFWU if I have limited space. If I have room I'll do an active warmup from my days back at school. Its requires about 20 yrds.

1 rep of each. 1 rep is 20 yrds and back.
-jogging arm circles
-side shuffles
-butt kicks
-A-skips
-Toy Soliders/Frankenstiens
-A-runs
-jog three steps and touch ground
-lunge and twist (twist in the direction of your forward leg at the bottom of the lunge)
-3/4 sprint

I usually do the Burgener warm up instead. Gets me ready for the day

feeling refreshed off a weekend in the keys... not heavy weight, but it felt pretty good.

115/125/135/145/155/165/175 -- the last rep floated enough that it dropped onto my collarbone and kinda hurt, which tells me i can lift more. next time.

#8
For cracked finger tips use Udder Balm or corn huskers oil. I knew my back country chidhood would be good for somthing!

135,175,185,185(bad form),170,175,185

Power clean & Jerked 190,195 up just to say I did it. I'm only 15# away gom BWT over head! Whoopie!

25/m/185/5'9"

135-145-155(dropped it, lost grip)-155-165-175-185

viva la revolution!

age 41
bwt 210#

3-135
1-155
1-185
1-185
1-185
1-185
1-205
1-205

M/40/5'11"/180

95/105/115/120/125/115/115
(failures at 130 & 125)

F/37/5'6"/140

65/75/(80f)75/75/80/80/80

great safety video

f/20/5'7/140

78-78-83.5(pr)-89(2nd pr!!!)-89-89F-89F-78-78

did something to my rotator cuff about 3 weeks ago, tried to let it heal, flared up after "quarter gone bad" and i definately should have had the 89's again but i just couldn't and didn't want to work through the pain... GRRRRRR

time to go to the doctor :(

31yom/180/5'11''

185, 195, 205, 205, 205, 215F, 205, 205(make up for the failure)

Saved the hair on my legs today. Does anyone else scrap up their upper thighs when they do full cleans and snatchs? I'm trying to figure out if my form is screwy or that is normal...thanks!

BK

31yom, 5'11'' 180

185, 195, 205, 205, 205, 215F, 205, 205(Failure make up)

Saved my legs with this one. Does anyone else ever scrap their upper thigh when they do full cleans or snatches? Just trying to see if my form is screwy or that is normal...thanks!

BK

Age=28
BW=190

135x7x1

25m/5'10/140

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

46m/6'/182

wu 45# Bar
1st Set 3reps x 95# & Jerk
2 & 3 3reps x 115# & Jerk
4 - 6 1rep x 135#
7th 1rep x 115# & Jerk

BB Bench 135/185/225
DB Bench 70/80/90

29/m/6'2/195

135
155
175
195
205 - F
205
215 - F
205 (failure-make-up)

24/5'11/223
(1 mile run)
135
155
185
205
215
225
(1 mile run)
On a side note my max hang clean WITH straps during the peak of my college football career was 350#s. Crossfit is humbling (no straps) but it also is much healthier and I feel better overall fitness now than ever before.

bw 170

165x1x7

24/5'11/223

(1 mile run)
135
155
185
205
215
225
250(f)
(1 mile run)

"quarter gone bad"
6/5/10
6/5/10
6/5/10
5/4/10
6/5/10
103 reps

--This weekend's Ann Arbor Cert--

Thank you Coach Chapman of Hyperfit USA for being such a gratious host for such an excellent seminar.

The group of coaches for instruction were just simply GREAT. I can throw in a bunch of adjectives promoting you guys (Ally too), but heck, you made it so much fun to learn and promoted a very nice team environment, well, I am already looking forward to the next one.

Thanks, thanks, thanks again, and I can't wait to put what I learned into action and practice.

Comment #24 Al,

Yes, I do the CFWU everyday and on Oly lift days I will also do the Burgener warm-up.

Made up quarter gone bad - 85 as RX'ed

Hang Power Clean: 50k - 60k - 70k - 75k - 80k (fail)

BW: 170#, those 135# thrusters are not so good on the shoulders, ow.

32F/145
CFWU X 3

95/105F/95X3/105F/105X2

Clearly a mental focus issue.
Don't stone me but I guess I'm the only one who hated yesterday's workout! Weighted pullups are my nemesis but they do make 'regular' pullups seem much easier.

as rx'd
warmup with bar
never done this before, wasnt sure how heavy
95
115
125
145 bad form
145 bad form
145 better
145 not bad

kettlebell workout: two arm swing for 30 sec, around the body 30 sec, one arm swing 30 sec, around body 30 sec, one arm swing 30 sec, 2 1/2 min rest X 3 sets

Female/age 30/5'1"/114 lbs.
Started CF on April 1. Yesterday killed me! Never done cleans before of any kind...(all in lbs.)
15/20/30/35/45/55(fail)/50 did 2 reps at 50lb.

CrossFit Ann Arbor Cert.

Summary

It was incredible for me, a globo Crossfitter, to see so many people with a desire to improve and better understand what fitness is. Thanks to Hyperfitusa for an amazing facility, and especially to the trainers. It was humbling to finally meet Tony B.(you look taller in real life), Dave Castro (thanks for the help during Fran), the intense fireball Allison, Adrian and his bag full of circus tricks(I will be working towards that Pistol OHS for sure), John for getting my ass over those rings for my first muscle up.

As for the highlights:

5:35 Fran, with first official meeting with pukie

284 FGB

Limitless new ways to program training

A Real understanding of "what is Crossfit" and hwo to explain it to others

A Real Definition of Fitness

Understanding the Fuel for the Fire (Nutrition)

Countless improvements to my ability to perform functional movements

Who knew I could double knee bend?! Tony B. thats who!

Thanks to everyone involved in organizing and instructing, and to Clark (let's get some), my fellow Scot with the Pose, Jeff, Dave Marshall, the rest of the Canadian crew.

One last thing, Dave Castro, what if a Canadian wins the games again this year? CrossFit Canada HQ, it has a nice ring to it, don't you think?

bw: 184

As rx'd: 185, 195, 205, 215(f), 215(f), 210, 215(f)

1 x 10 x 135

#20 Billy --

that video is hilarious. I agree, Mango is a little out of his tree.

Whenever I hear Mango I always think of Chris Kattan from SNL ...

Does anyone know which cert that Coach Glassman will be going to this weekend? I am going to the Kaysville cert and was hoping to meet some CrossFit big wigs!

My left wrist still irritated me a little bit from recent clean WOD. Decided to let it rest for awhile.

Did the WOD at CFEC today instead.
5 rounds for time of:
400m Run
10 HSPU (Head down to Abmat)
20 Pull-ups (Got 16 pull-ups the first round unbroken--New PR)
30 Squat

28:40

WU .5 mi. walk on treadmill
WOD
155/175/185/195/205(fail)/185/185/185

Congrats to Herb S. of TitanFit for completing the Ann Arbor Cert!

I dub thee "Sensei" Herb.

issue regarding the 10k from the weekend: my nips were screaming by the end of the run. 10k of shirt chaff left me in agony. any known, easy preventions that does not require tape? this is not something i want to figure out through trial and error.

27/6'8"/210

135-155-175-185-195-205-215

29/m/184

145,155,175,185,205,225(F),215,215

Crossfit ATM
M/23/162
95
135
155
165
175
185
190f

27/m/180

as rx'd:

185
185
190
190
195
205
215
225 (fail)

back after a 5 day layoff being sick,,grrrrr!

cfwu x2

Still trying to get the form down on cleans and such, can't wait till i start at CFNS so i can get properly coached on these lifts!

warm up on 95#

115#
125#
135#
135#
145#
155#
155#

could definitely do more weight but form is not there yet.

1 mile run

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

Chris Wood #62: ha! Herb was awesome! He's a big strong man with dainty wrists!

CrossFit Marina Level 1 Certification:

A big thanks to Steve and Denise for being excellent hosts for this past weekend's Level 1 Cert - I'll definitely be back for a visit when I'm in the area again. And that may be sooner than later - gotta love that CA weather!

Another big thanks to Coach and his cadre of extremely knowledgeable, friendly, and yes...punishing group of trainers! After following the website for almost 2 years and then seeing these phenoms in person was a "we're not worthy" experience...unreal!

I can't wait to get back to Germany and put all of this valuable information and experience into use. Just let me say this: Anytime an Oly or Powerlift WOD comes up, we're PVCing it until we've got it perfect...including myself of course!

I encourage any CrossFitter who hasn't attended a Level 1 Cert to just do it! Whether you plan on being a trainer or not - you just can't duplicate the personal, one-on-one experience that you gain from the certification.

And of course there was a grueling and unforgiving WOD...here it is:

For time (in groups of 5):

Run 400m
400 Thrusters - 65 lbs
Run 400m
200 Pullups
Run 400m

A killer...

Cheers,
Brian

BW 171

179/190/195/201/206/212 missed twice

M/24/175

As Rx'd

155
165
175
185-miss
165
175
185-miss

M/26/170

155/165/170(m)/170/175/180(m)/180

10 rounds of:
25lb DB Hang Squat Cleans
10 Regular Push ups

24:36

M/24/160
14 Apr 08

CFWU
Burgener WU

First attempt at Hang Power Cleans.

45-65-75-85-95-105-115(f)-115

My form needs lots of work, hope to see the weight go up with time too.

135, 140, 145, 150, 160 (slop), 160 (slop), 135.

This was humbling. The elbow just didn't want to come around the bar. Lot's of work to do.

#63 will

I know you said no tape, but how about bandaids. at least then there's no tearing tape off the nips.

M/22/6'1"/185

185, 205, 225, 255, 275, 285, 290
I'm getting close to three hundy. Thought I might be able to get up to it today, but there was no chance.

Post: Row 500m 1:22.7

Talk about crazy strength. Check out this video of a French break dancer (another fruit of globalization I guess). At the end of the video he does what can I think can be best described as No-leg, figertip push ups.

http://www.youtube.com/watch?v=KEkFAdaysrE

#24 Al-

i do a modified cfwu x2 before the wod. changed a few things around though. i suck at l-pull ups so i do those instead of regular, and i added in hspu too because i wanted extra work on those. also the burgener wu after the cfwu, seems to really get the shoulders ready for the wod.

60kg 62.5kg 65kg 67.5kg 70kg 75kg(f) 75kg(f)
Need to work on explosive movements, any tips or advice?
M A/42 154 5'11"

Will #61- A coating of Butt'r (anti-chaffing lotion found at REI and bike stores) or neosporin/vasaline should do the trick.

41yo/f/155#
lisaq wu x 1
Hang power clean
65#-5x, 95#-3x, 100#-1x, 105#-1x, 110#-F
95#-1x, 100#-1x, 105#-1x, 110#-1x,1x
sat's run 6 miles-57:30

29/M/220#
Hang Power Clean
135 155 175 185 200 210 225

44/m/157

95
115
135
145 pr
155 f
155 f
145

23/M/185

Last week I was stuck at 95lbs. I did 145lbs today. Watched the videos a few times and figured the technique out better.

30yo/M/6'4"/209#
One of my favorites...Thanks Coach!

154-176-198-220(f)-220(PR)-231(f)-224.4(f)

up to 195, tied pr, failed 200
*for my own record, caught 195 in a partial squat but was still above parallel.*

32/F/5'10"/155#

I suck at cleans.

95
105
115
120(F)
115
116.5
120(F)

34/M/77kg

1. 170
2. 170
3. 170
4. 150
5. 160
6. 160
7. 160

Comment #91 is wrong. I did the deadlift workout and not the hangpower clean.

Mark
95,115,125,125,135,145,150f,147f,135

2nd week of CrossFit.....started with the bar to work on technique. I got some great advice and instructions from Caleb @ CrossFit CHF in Maryville, TN. Thanks buddy!

65/95/115/135/135F/135/135

35M/5'7''/160

Gotta love the hang power clean! Total body workout! Good day to everyone and Aloha!

29/M/184/5'11"

130-140-160-170-170-170-175

WU- 5 minutes of jump rope
45,55,60,65,65F,55,65
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I'm 25 yrd old (6'2 220lbs around 11% BF.) and have been working out hard for 8yrs. I've always followed the conventional bodybuilding routines and have untill lately seen good results. I've hit a plateu!!! I came across the crossfit site and have really enjoyed what I've seen so far. I reside in Savannah, GA and not many people are aware of Crossfit. We don't have any crossfit gyms or coaches in our area. I've tried adopting many variations of the WOD and have witeness the extreme shape it takes for complete some of the workouts. My question is... I've noticed that many workouts only last 10-15mins. Is that enough to stimulate the muscle? I don't want to loose size and strength, but I'm really enjoying this new type of training. Any suggestions?

Thanks,
Randy

Hang Power Cleans 7x1
145.155.155.165.165.175.185-165 and up are PR's, but I have to catch them in more of a press position. After 115# I loose the confidence to catch it properly.

25/m/6'0"/170#

CFWU x3 (-) back extensions (+) 15 push ups per round.

As rx'd (+) dead lift wieght:
95-95-115-115-125-125-125(f)

115
135
155(f)
145
135
135
135
135

34/M/210/6'

WU - 2K row
CFWUx3 using gravitron

95, 115, 135, 155, 155, 175 (fail), 135

First time doing HPCs. Watched the vids but still need coaching.
65,65,70,70,75f,70,75f,70,70
jumped rope, did lots of abs (almost summer-bikini season)
took 1 hr spinning class which seems so boring compared to CF now.
f/5'9"/138

34/M/210/6'

WU - 2K row
CFWUx3 using gravitron

95, 115, 135, 155, 155, 175 (fail), 135

>cracked finger tips

CornHuskers Lotion works well.

warmup 1K row

65lbs each rep - that's my max

36/m/230
CFWU
Hang Power Cleans:
135,155,175,185,195,205(failed),205.

20m165

135 155 165 175F 170F 170 175F

I ended up being limited by (1) front squat strength to get the damn load up and (2) wrist pain - they freakin' hurt. Maybe a flexibility thing, maybe getting compressed from trying to rack the load for the clean.
Chasing 200 for next time (whenever that'll be).

777777777777777777777777
777777777777777777777777

CFWU X 3
1-1-1-1-1-1-1 DL from earlier in the week

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

777777777777777777777777
777777777777777777777777

44/m/159#

These and OHS are such a weak spot for me. Think it's a flexibility problem on both fronts.
105.115.125.135.145(f).135.145(f)

135, 145, 155(f), 135x4

Pretty disappointed. 145 felt pretty easy but just couldn't get the explosiveness for 155. No drop policy held me back as well.

As for CFWU, I do it every workout however I sub in stuff I want to work on. For example, I did light-ish deadlifts today to work on technique and flexibility instead of dips.

37m165 5'10"
modified workout to work on form, went too heavy. Need to work on form with broomstick or empty bar.

135x5
155x2
135x5
135x5

I felt a slight twinge in left shoulder...need to work on flexibility, primarily in the wrists and ankles.

M/25/210/6'4"

HPC- 185,205,215,225,235,235,240

#108 Alex Podiluk:

It's hang POWER clean. No squat involved. Wrist pain will go away with more practice, when you learn to rest the bar on the body and not the hands.

26 yom 6'2" 155#

Pre: CFWUx3
HPC:45#x7, 65#x7, 95#x7

105-115-125-135-135-140-140

Post:
HPC: 115#x5, 45#x10
One hand db OHS 20# 10L/10R
One hand db OHS 30# 7L/7R
One hand db OHS 40# 5L/5R

Did yesterdays wod today

#108 Alex Podiluk:

oh, and when you get good enough at the form, you might squat clean the same amount that you front squat. It's uncommon among the best lifters, who tend to have some front squat strength in reserve, but it's how I role so I like it :)

#108 and #114
There is a quarter or half-SQUAT at the end of Hang Power Clean.

135-155-165-170f-165-170-170-175(pr)
previous best was 155
taking video at critiquing myself helped.
I could see that on the failed 170, i pulled it just as high as the 165, I just wasn't aggressively getting under the bar, I made some adjustments and not only got 170 but got 175 too. VERY HAPPY! 8)

M/36/181

95x1 115x1 135x1 145x1 155x1 165x1 165x1
Weighted Dips 50x5 75x5 100x5 120x2
Situps 33 in 1 min.

43 yom, 6'1", 174#
167/172/176/181/186/191/196, PB from 186 up
post - OPT's Birthday WOD - 43 - 75# power clean & push jerks for time-4:25
I've been doing CF for about 15 months now & I can honestly say that at 43 I'm in better shape than when I was 30 and the best shape I've ever been in.
A huge thanks to OPT for getting me started and to Coach, everyone at OPT & the whole CF community for the great WODs and support every day.

32/m/210/6'5"

185
195f
195
200
200f
190
200

Missed previous two workouts and went into this one tired, hungry, and just lacking focus. Translated to a sub-par performance.

198#
185,205,215,225f,215,220f,220

Come on Rippetoe, we gotta have thumbless BP so we can have some great videos on youtube.

31/M/82kg

Today I'm starting my Crossfit training. Excited to see if it works:)

55-60-65-65-65-65-65kg

WOD:
3x155, 175, 185, 195, 205, 215f, 215f
PR was 285 at one point, and I haven't been able to get near it for the past 4+ years, no matter what I try; I've increased grip strength, leg strength, shoulder strength, etc., all to no avail. Any ideas?
Rest of workout:
BB bench press: 8x205, 6x225, 2x245, 4x225
DB incline press: 15x55, 12x65, 8x75, 6x85
Shoulder press: (BB) 12x115, 8x115, (DB) 8x50, 5x55
DB chest fly: 12x35, 10x35, 7x45, 6x45
BB bent rows: 12x135, 10x155, 8x175, 6x185
BB pullover: 12x60, 9x65, 8x65, 5x75
Tricep extension: 12x130, 9x150, 8x170, 3x200, 5x130
Pull-ups: 15, 10, 10, 10, 5
Swiss ball crunches: 4x50

33YOM 198#

135
155
165
175
185
195
205 F

115-135f-115-115-125-130-135

Definitely ramped up too quickly so I thought I couldn't do 135, but gradually got there and thought I had a lot more left. Some issues with the leg drive and jump kept me from putting up the 135 in the beginning, but focusing on driving and jumping helped me get there in the end.

38/m/5'11/195

115,135,145,165(pr),175(f, just missed),175(f),165

wow, couldn't clean 165 2 weeks ago, did it with (almost)ease today!!

love this stuff

#99
Randy,
Welcome. I too am new to CF. In the few months my wife and I have been doing CF exclusively, we have not failed to have that nice muscle soreness that seems to say "Well, it must be working something."
Do you experience this healthy soreness?

1st WOD for several months.

24/m/74kg

25-30-35-40-42.5-45-47.5Kg

Easing myself back into this!!!!

185#-205#-215#-225#-235#(pr)-245#-250#

After the 10k focusing on POSE, the beast that was yesterday, and PRing by 20# today, I'm ready for that rest day.

165, 175, 185(old PR), 195(PR), 205(NEW PR!), 215(f), 205(f), 185(just to get something up, I was a little butt hurt)

The second attempt at 205 really bugged me so I tried again before putting the bar down. I don't know what inside me thought that after failing at a PR weight, I would be able to nail it with no rest but I tried anyway. I won't sulk though, I'm stoked about the PR.

kg
70х3
90
100
110
115
115(f)
115(f)
rest 3 min
115
kg
total time 25 min

M/54/225
HPC
115 125 135 140 145(f)135 115
Bad shoulder and all, not too bad.

205-225-245(m)-245-245-255-260

115,135,135,135,135,135,135
Form not quite there so stuck with 135. Probably should have even lowered it a little. Not exploding with the jump and using too much arms. Practiced with 95 for a bit afterwards.

19/m/175
154-176(f)-154-154-159-164-169-169

25/m/150

95
105
115
125
135
145
150

95 115 135 140 145 150 155

First time doing those so my form sucked a bit.

95-95-115(f)-115(f)-105-105-110

Then,
5x 95 to work on form.

tried MURPH today for the first time.
partitioned:5 pullups,10 pushups, 15 squats
53:55.
it was very tough wanted to quit about half way in.
thanks avery.

24/M/163

Hang Squat Cleans:
135x1
165x1
175x1
185x1
195x1
205x1
215 (f), grip shot.

Made up Quarter Gone Bad after:

Thrusters - 6,5,4,5,5= 25
50lb Weighted Pullups (db b/t feet)- 4,3,3,3,3= 16
Burpees - 7,7,7,7,8= 36

Total Reps - 77

#17 Derek, thanks for your answer, it makes sense to me now and esp when I looked up an image of it at google before I just did it today along with another crossfit workout. Thanks for your help :)

M/28/160/5'10"
1 x 95
1 x 115
1 x 125
1 x 115
1 x 115
1 x 115
1 x 95

31/M/6'0/195

Practice: Burgener WU, Dip Drives

Train: HPC: 135-155-185-195-205-215(PR)-225(fx3)

Did the 10k wod from saturday still can't do any type of lifts till my doc clears me.
10k done in 59:43 my best time ever!!!

Still can't do any type lifts till my doc clears me so I did the 10k wod from saturday.
10k done in 59:43 my time ever!!

M/19/155
cfwu x3

135
155 (f)
135
145
145
150
150

27/M/190

HPC:
205
205
205
205
205
225
225

22/F/170
55
75
80
85 (f)
80
85
90 (f)

Hang power clean:

135 x 1 x 2
155 x 1 x 2
165 x 1 x 3
175 x 1 (failed twice)

As rxd...

150
160
165
170
175
180
185 (pr)

165/29/m/5.9

Comment #64 Will

Try BodyGlide or as someone mentioned earlier Vaseline.

M/33/185

HPC
135
155
185
205
225 f
225 f
225 PR

23/m/195
155,175,185,195F,195,185,185,185

51/M/150

105, 115, 135, 145 PR, 155 PR, 165f, 155.

maxed out on 3x 80 kg, failed on 90 kg.
bw 90 kg.
Have fun, Johan

M/30/140#

CFWUx3

95
115
125
135
145 (fail)
145 (PR)
135 (fail)
135
I know that's 8 reps, I wanted to get that last one!

Finished with 145# rack jerk (PR), just to see...

37/m/165

115#-120-130-135-140-145f-145f

45/M/6'/180

DID OVERHEAD SQUATS INSTEAD.

21-15-9 OF 95 POUND OVERHEAD SQUATS DOWN TO 12 INCH BOX.

ALL UNBROKEN SETS. ALSO DID MUSCLE-UP FOR PRACTICE.

18 MORE DAYS TO LEVEL ONE IN SAN DIEGO!!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Max Rep 225 Failed at 235 and than 230

Inner Strength Crossfit Smyrna is the coolest gym in the south east!!!!!!! Sorry CrossFit Atlanta but I am just speaking the truth!! ha ha ha

M/39/6'0"/155

Squadron PT (2mi run after light warmup)
30min rest driving to gym
CFWU (1 rd)
BWU
HPC (in kgs): 20x10, 40x5, 50x3, 60x1

65,70pr,75pr,75f,72.5,75,75

75kg=165lbs (pr by 20lbs)

46 / 175

warm-up - Quarter Gone Bad (61 total)

135-145-150-155-150F-135-135

Got tired at the end.

Me: 41yo/M/5'10"/182lbs

Warm Up: Quarter Gone Bad

WOD: Hang Power Cleans

135 x 1
145 x 1
155 x 1
160 x 1
165 x 1

I only had time for 5 sets this morning. I'll redo this work out tomorrow.

Have Fun, Train Hard,

Billy

M/24/195

175/185/195/205/215/225/230(PR)

Another good day!!

105-115-120-125f-120-125-130f

Finisher: 21-15-9 of
Ring dips
Sit ups
Squats
Time-6:16

36yom
5'11"
154lbs

40/50/60/70/80 and 90kgs/198pounds I weigh 210pounds so that is not that much, but this was my first time doing this.

New to crossfit : )

35/M/194#/5'7"

April 11th
Bench-press Singles
Max - 350 lbs.

April 12th
5K Home Depot Hill, x3

April 13th
400M Sprints
1.37, 1.33, 1.33, 1.29

April 14th
Bobby's Fight Gone Bad, Four Rounds - 388 Repititions
- Dumbbell Thrusters (35#)
- Sit-ups
- Kettlebell Swings (35#)
- Turkish Get-ups (20#)
- Pushups

Going to try and get back on the official WOD by making up the Hang Power Clean tomorrow!

"I've got news for you. We're gonna win the game. I guarantee it." Joe Namath

27/M/180

as RX'd...190,195,205,215,225,235,240(not the prettiest clean, but it counts)

24/m/170#/5'10"

I consistently have trouble with the clean/power clean (which of course also affects the rest of my olympic lift techniques).
I think my problem is two fold: I lift with my arms way too much; and, I don't squat below the bar fast or low enough.
1) What is a good way to teach my body to stop the habit of lifting with my arms and 2) What's a good way to learn to get below the bar quickly?
Thanks for any help.

160#,165#,165#,165#,165#,170#,175#f

I have to thank crossfit because it give meaning and motivation to use the body as a way of reaching my potential physically which I belive leads to mental sharpness, clarity and inner strength. I have been on the road to become a doctor and am in my second year of college but have been questioning my intentions and if it's something I really want to do seeing how I just get one chance to do whatever I want. My new dream: take this and incorporate it into learning more martial arts which I've always loved and open up a school that follows crossfit( of coarse ill get certified and all that. do you have it in new york?) as training and then our expression will be kung fu. That'll be the best!

CF warm-up x 3

Hang power cleans
65
85
95
95
105
115
125

I think in my 2 years off and on of CrossFitting, this may be the first time I've ever done these. Didn't really know where to start, and I never felt too taxed. Perhaps could have done more, but wanted to work on form. Good stuff.

29/M/185

Hang power clean 1-1-1-1-1-1-1 reps

95/105/115/125/135/145/155

pre:cfwu
post: tabata sprints at 10mph

stuck at 170, I need coaching to move up, kind of stuck

170 is easy but 175fx4

Just got back from the Level II cert in Coronado. It was awesome and I learned so much! It was really cool to meet so many good trainers - those with affiliates and those thinking about opening places up. The amount of knowledge I took away was unbelievable and just from a couple days, it helped my training so much. Thanks to Andy for hosting it and Lisa, Nicole and Eric for teaching us a ton. I'm sure my clients will benefit greatly!
Mary
CrossFit Rockwall

145
155
155
155
165
165
165

Not too happy with these. 145 felt easy, but the heavier weights got into my head and I started to bend my arms prematurely and not get full hip extension. Frustrating.

CFWU x 3 + Hang clean w/u

115,125,135,140,145,150(sloppy),140
95# x 10 reps for form practice

Made up DLs from a few days ago:
w/u:135x5, then
225,245,265,285,305 - ran out of time and energy...

Definitly need training on the entire clean motion. Made it to 75# but pretty ugly so continued at 65#.

HPC
115/125/130/135f/130/130/130

thought these are much harder than PC.

post:
3 sets snatch hi pulls
3 sets Db snatches
30 24" box jump

m/53/180

133
138
143f
143
148f
148
153
I'm not too sure about the proper form.

Concerning the workout for 13 Apr, do most people power clean the weight to the starting position for the thruster, or use a modified squat rack?

25/m/175

135, 135, 155, 155
and then to switch it up because I felt in the mood:
power clean 185, 195 (fail), 195 (fail), 195 (new PR)

175,185,205(F),185,195,205,215

42/f/5'3/115

CFWU x3 (no dips)
Burgener Warm Up with PVC 10reps x3

45x5
55x3
65-75-85-95f-90f-85-90

42yom 182lbs

HPC 1-1-1-1-1-1-1

115-125-130-135-135-125-125.

Post WOD:
Kipping PU (20-20-20-15-5).
Ring Push ups (feet elevated on 1ft box)(20-20-20-20).
Dips (15-15-15-15).
Inverted Rows (20-20-20-20).

M/46/6' 218

175/195/205/210/215(F)/215(F)210

27 yoa male - 5'10" - 173#

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

#99 Randy

I have also been involved in "regular" weight training for about 8 years and then got hooked on crossfit. I've been crossfitting it up for 68 days as of today. I have noticed a slight decrease in mass, however, I'm getting f^%$ing ripped! I really think my size issue is just as much the cause of not eating enough for the massive calories burned during CF. Anyway, towards the end of the summer I plan on incorporating strength into CF for about 3 months or so. Here is the way I plan on doing it that I found on the CF East Bay web site.

It starts about half way down on the main page. the title is: CrossFit East Bay Rest Day4-08-08: Simple 3x5 for CrossFitters. Make sure you read parts one and two. I printed it up for future use.

http://crossfiteastbay.com/

Hope that helped.

"quarter gone bad"
3/3/6
2/3/5
3/2/5
3/2/5
3/3/5
53 reps

140-145-150x-150-155-160-160x

Felt good, but looks light compared to the rest of you.

First time.....

60kg
65kg
70kg
70kg
75kg
80kg (new PR!!)
85kg Miss.....

as rx'd:

185-185-185-195-195-195-205

Followed by max pull-ups... got 48 kipping (+ 2 questionable ones) so still cant make 50, but close!

m29/204/6'2"

135/185/185/185/200/200/200(f)

m/5'11"/ 210/ 21 yrs old

95-105-115-135-155-165-175

f/29/5'9/135

warmup 1k row + cfwu

Hang power clean 52-57-59.5-62-64.5(f)-59.5-62

135-145-155x5sets

Male
155#'s
5'5"'s
33 yrs old

Thrusters 5,5,5,6,6,
PU's 5,6,6,6,7
BP's 6,6,6,7,7,

19 / f / 142 / 5'7

a day behind:
more like an eighth gone bad...
5 rounds
15 sec - 65 pound thrusters (avged about 5-7 reps)
45 sec rest
15 sec - pull-ups (just did bodyweight, avged about 3-4 reps)
45 sec rest
15 sec burpees - no idea what avg rep count was...

Question if anyone has tips for a CrossFit addict interested in doing a triathlon:

It's been forever since I've been on a bike and I've never raced on a bike before or had my feet clipped in... any tips for beginning / interested triathletes or cyclists?
(I'm find with swimming and running...just biking I'm a bit apprehensive going with)...

45/m/71 kg
3xCFWU
40 kg
45 kg
47½ kg (PR)
50 kg (f)
47½ kg 4x1

28/M/190

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

Heavier next time...

175
175
185
185
185
185
185

These were hard. I have done power cleans in years.

Charity-
110-132-132-142-142-147-152(f)-152

WU: Ringdips, pu, situps, be, ohs.

WOD: 50-55-60(f)-60(f)-57,5(f)-50(f)-40kg

Problems due to shoulder pain. Disappointed. Had hoped for 70 kg.

m/23/6'2/228

205-215-225-235-235-245

3xcfwu

185/205/210/215f/215f/205/215

Not been able to post but have been working out….

Friday- “Kelly”
5 rounds for time
400m run
30 BJ
30 thrusters (3 rounds using 2 (20#) db, 2 rounds bar)- should have stuck with WB as I am faster at those.

Time: 33:28

Sunday- ran intervals

Today: “Quarter gone bad”
Thruster, 75#: 8-6-5-6-6
J pull ups: 6-10-8-7-7
Burpees: 6-6-6-6-6
Total= 99

Have no idea if this is good, bad, or terrible. Did not see the posts from the other day.
Erin

95-105-105-105-105-105-105
Lacking real energy this morning after a sleeping poorly.

#99,

If you're doing the WODS at the proper intensity, you'll know it's enough. It's possible to gain mass on CF yes, but if you're going for the M&F look (bodybuilding) your efforts might be misguided. I too come from a bodybuilding background, I have lost alot of what I like to call "useless" mass. I look in shape perpetually instead of just around competition time. I've lost lots of bodyfat on crossfit also, but I sure as hell don't care about working my traps or bi's individually anymore. Read the higherarchy of mass gaining techniques in the FAQ.
It seems like we're all crazy fitness zealots on here, I do it to prove somthing new to myself everytime I work out. IMO, You won't find a better system of conditioning and fiitness community. Period.

A Globogym newbie came over today to tell me I was going to hurt myself.

I kindly thanked him for his input, and continued.

Next time this happens I'm going to ask them to show me the correct form, and try not to laugh when they can't even lift the weight.

Or maybe I'll just tell him to go F@#$ himself.

135
145 PR
155 F
155 PR
160 F
135
135

Finished off with the weight he was using for sets of 5 of the incline chest press for 30 reps. Somehow this still didn't make me feel better. 30 glute ham situps, 135x10 deadlift...

Can't wait to train in a real CrossFit gym when I move to Vancouver in May.

Hang power clean
1 - 155 lbs.
1 - 175 lbs.
1 - 175 lbs.
1 - 175 lbs.
1 - 185 lbs.
1 - 185 lbs.
1 - 185 lbs.

30,m,78k

55, 55, 60, 63.5, 68.5, 68.5, 71 kilos

Felt pretty good and reckon I had some more in me but I ran at of weights in my home gym/garage!

Re: # 80 Eric
Impressive cleans but so was the row (500m 1:22.7). I don't know if people here row enough to be able to appreciate what a time that is for someone who just weighs 185 lbs.
Respect. Bow.
BR
Lehti

Any crosfitters in the Atlanta area. I am from CT and will be in Atlanta on May 10, Saturday, and would love to meet a few and do a late morning workout. Email me if so.

Did hang squat cleans

135,135,155,175,185,205(F),205(F)

34m5'10"202#
Offtopic here. But this is ~3 month CF anniversary.

My 2nd CF WOD was 4 x 400 m.
On January 24th, I did: 1:10, 1:34, 1:29, 1:26

Tonight I did 4 x 400m:

1:03, 1:13, 1:12, 1:14

My wife also - 24f5'6"110#
January 24th: 2:04, 2:14, 2:22, 2:23
Tonight: 1:46, 1:59, 2:17, 2:20

Thanks Coach.

Need some help please. I've sent three e-mails, two to customer services and one to certificates, all with no reply. I need to ask some questions about Cert level 1 as I'm in the British Army. Can anyone give me an e-mail address that I can get a reply from?

Thanks

29 yom, 180 lbs

135, 155, 165, 175, 185 (pr), 190F, 185 lbs

Previous best was 165 lbs

1-125
1-125
1-135
1-145
1-145
1-155
1-165

in #'s

needed that.

135
155
155
175
175
185
185

failed on the 175 once, then re-gripped with a good hook grip and got up to 185

First time for HPC.
95,100,105,105,110#
Stephen

25/M/156/5'8"

135,135,145(f),135(f)115,135,115,

Mentally and physically drained from the weekend, i just wasn't there this morning. Oh well better next time!

Cobra CFG!

Always sad to miss the oly lifts but what do you do? Instead I worked on singles for shoulder press and that went poorly, only got up to 155.5. Warm-up could have been better and, admittedly, I've been in a funk for the past two days so I need to shake off the cob webs.

Did some push press and OH squat practice to test the ankle, felt pretty good.

22/m/172

I felt really good today doing this workout.

Hang Power Clean 1-1-1-1-1-1-1
135 (5 reps for warm-up)

145
155
165
175
185
195
205 PR (but only for about 2 minutes)
225 New PR! I felt good and did one extra.

Did muscle-up work afterwards.

Jodi (F/29/108)
Mobility Drills
CFWUx3 (minus dips + HSPUs)

Hang Power Cleans
45x1
63x1
73x1
83x1
93x1
103x1
113x1 (PR)

Wanted to do some other practice stuff but ran out of time. :(

185,195,205,215,225,225,225 - reps at 225 form pretty ugly

135, 135, 135, 145, 145, 155(PR), 115

135,185,205,225f,225f,210,215f

...pissed.
I rested 30min after my quarter gone bad. Maybe I shouldn't have tried both. Im totally stuck at 210 on hang clean. boo hoo.

105, 115, 115 - realized my thumb hurt from doing cleans, dropped to 95 to finish

M/41/66/160
105-115-125-135-145(f)-140-155(PR)

175#
Failed at 185#

WOO HOO!!!!

had some more left in me after HPCs. So came inside, had some breakfast while reading the posts (and watching the youtube video of the break dancer posted at #20). Decided to go back out to the garage and try and get my first muscle up.

I got it!

I'm surprisingly stoked!!!

No excuse other than death for the 30 muscle ups now

EricBrandom,
I need to see you're 290# hang clean. It's not that I don't believe that you can do a hang clean with that much weight but it will give me encouragement to know where the limits are...

135-145-155-165(f)-165(f)-155-155 lbs.

37M/5'10"/162#

As Rx: 150-155-165-165-165-165-165

anyone got any good tips to keep from lifting with your arms on the power clean?

CFWU X2

WOD: 135-135-145-145-150(f,f,f)-145-145

Clean and Jerk from the floor, 145 X5
Cleans from the floor 135 X10

Thanks Coach!

115-165-165-165-165-115-115pounds

thought this would be easy, once the weight was packed on it was alot harder than i though it would be.

Could not get my body excited for these
Head Game
135X3/155/165/175F/175/175f/175

David
M - 32 - 5'10" - 175 BW

CFWU x 2 x 15

WOD as rx'd: 135, 145, 155-F, 150-F, reset 135, 145, 145

Notes: Failed 2 max attempts in a row so I reset and then went back to the max I had for the day.

135, 155, 165, 170, 175, 175, 175

27 yrs old., 170#

135
155
185
185
185
195 (fail)
185
185

maxed at 185lbs x 1. Failed at 205

Thanks to everyone for the nice week end in Ann Harbor. It was the first time I was doing a WOD with that many people and

Hang Power Clean

115-125-130-135-145-155(failed)-150(failed).

(...) computer froze.
So thanks to Crossfit HQ for a wonderfull week end. I learned a lot and for those of you hesitating, just go to a cert. You will push your crossfiting even further.

3.2.1. go

cfwu w/o OHS or dips
115 / 135 / 145 / 155 / 165 / (175f) 175 / (175f) 170
Taking it easy due to strained knee

cfwu

asrx'd

135 x 5 x 2 185,195,195,185,185,185,185

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M/32/218

Hang Power Clean
7x1
135-155-185-195-205-215failed-205-210

115, 135, 145, 155 (F), 145 (F) reset
135, 145, 145

27/f/140
OK, so this is seriously the one lift that I just really can't get...need to go to a barbell cert.
95 x 3
115
115
115
115
120f
95 x 5(worked on form)

1x50kg
1x55kg
1x60kg
1x65kg
1x67,5kg
1x70kg
1x75kg

135x3
155
185
205 (F)
205
205
205 (F)
185
185
135 + 10 push/presses

I'm still very new to a lot of these exercises and the form (or lack of) is KILLING me.

I finished with a little flat bench:
225x3
245x3
265x3
285x5
285x4
265x5
245x7

Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070630.
CFWUx3

95, 135, 145, 155, 155, 160, 170F

Didn’t feel right today…

got an x-ray of my c7 problem and doc seems to think i have a fracture at the tip of the vertabrea called a coal miner's fracture. probably from heavy deadlift. rx'd an mri so he can tell for sure. said no heavy lifting for a while. figured today's wod qualified as "heavy" so i made up a wod from a few weeks ago that i missed.

michael as rx'd: 17:19 (pr by 1:21)

24/M/158/6'1

135-155-165-175(f)-170-175(f)-175

M/30/155

First time working this exercise, but I've been practicing the HSC.

65, 85, 95, 105, 115 (fail), 115, 120

Need to work on releasing the hook grip at the top. Final rep was the best one form wise. Start at 105 next time.

25M/6'6"/245lbs

205
225
235
245
255
265
275

Afterwards did Lynne but did not score.

44/76"/192

CFWUx3x15

115x1x4
125x1x2
135

155/160(f)/160/165(f)/165/165/165(f)/135x5
pretty disappointed. need to warm up better.

35 y/o male, 144#, 5'8"

95-105-115-125-135-140-145F-140

CF WU 15 x 3

warmup sets
45 x 2 x 5
90 x 2 x 5
135 x 1 x 3

hang power cleans
155/160/165/170/172.5/175(f)/155x3

wrist is a bit soar from the thrusters yesterday so it made gripping the bar a bit difficult. My form really broke down at 175 so I decided to back it off and really concentrate on the drive and catch.

185/195/205/210(f)/210/215(f)/215/225(f)

I know I can do that 225. Next time I will get 230 a least. I have to.

What I love about crossfit is the opportunity to push myself every day. And I mean push myself.

Anthony (M/29/170)

Hang Power Cleans
45x1 (about a dozen times, practise)
95x1
95x1
95x1
135x1
135x1
155x1
175x1
195x1
205x1
215x1
225x1

Pretty sure this is a PR by a long shot. Felt good today, even though I failed on 225 three times before I got it. Ugly, but I got it. :)

Had fun with this one today!!!

105
125
125
130
130
130
145!!!! PR!!!!

first time doing these . . form was decent

85
85
90
95
95
95
90

29/f/112

day behind, did quarter gone bad:

thrusters 95#: 3-5-6-5-7=26

weighted pull-ups 25#: 4-5-4-5-6=24

burpees: 6-6-6-6-7= 31

total 81

pre: wux2
post: stretching

legs are still sore from 10k.

115, 135, 145, 155, 155, 160, 165

Finished with 4 sets of 20 reps of glute-ham situps and 20 min on stationary bike

28 m 5'10" 190#

95
135
155
165
170
175
180

M/35/79kg

1st time

60-60-60-65-(70f)-65-67,5-70 kg

Workout #1- Yesterdays WOD (Quarter Gone Bad)

Workout #2- 2 mile :15::45
Burgener Warm-up
95x10

WOD (3-3-3-3-3-3-3)
135-135-135-135-135-135-135

Mixed it up and went light w/more reps to work on form since it has been a long while since the last time I did Cleans of any sort.

Get some, Go again!

I had no idea what I could hang power clean so I started light

100, 105, 110. 115, 120, 125 (F), 125, 127, 128.5

128 was my full squat clean PR in Cali. Now I can HPC it?! Pretty cool.. I think I could have pushed it a little more but I had to stop to teach a class.. I made them do "Grindy" they loved it

24 m 5'11" 175#

135-155-165-170-175-175-170

SS Squats 265x5x3
Bench 225x3x1, 205x5x1, 210x5x1
Deadlift 275x5x1 (best form ever for a work set)

5.25 mile death run for PT 38:02 with turnarounds for stragglers

19 days before the KB Nationals, so I won't be doing the WODs for a couple weeks. Just kb lifting, stressfree running and light skill work.

8 min 16k jerk set: 80R/80L. 20 rpm. Hand switch at four minutes.

15 minute break.

8 min 16k snatch set: 84L/84R. 21 rpm. Hand switch at four minutes. Both hands tired from yesterday's 10 min 212 rep set.

5 minute break.

3 rounds:

10 45# ATA OHS
20 12" box jumps
50 jump rope singleunders

5:26

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

m/47/179

1. 135
2. 155
3. 165
4. 170 ugh
5. 170
6. 180
7. 185

my last lift was my strongest - the first four were very weak - so I moved away from mirror to a concrete floor where I could drop safely

funny how your form improves when your not gawking at yourself in a mirror

ken c.
Hope the mri is negative. Stay strong, you will be back in no time.

...Mike

135
155
165
175f
165
175f
165
155
165

Newbie here ... I started officially following the WOD on Saturday. I have been adding in the crossfit/endurance workout as well -- although this is only day 3

warmed up with bar for a few sets, then:

1x95
1x115
1x115
1x125
1x125
1x135
1x135
1x145

21 m/ 5'11"/ 210 lbs

95-105-115-135-145-165-175

m/31/180/6'

157
167
179
185
195
205
215 felt really good so I figured I would try 225
225(f) so close I could taste it.

as rx'd M/31/163,

132
143 This my first offical WOD and post, What a kick in the
154 Pants, good times.
165
176
176
181(f)

95-95-95-115-115-115-115

M/19/188/5'6"

Did some rack deadlifts at 315, 335 and 355 to work on my weak upper ROM in the deadlift. My callouses aren't healed enough for the cleans yet - the catch tears them open again, and I've got to let them heal.

I did a lot a light reps, trying to improve my rack position, thinking I would work up slowly towards my ugly PR (155), but the form just isn't coming. I eventually slammed 115#s into my collar bone, and switched to deadlifts. I focused on flexibility. I worked up from 135 in small increments. I'm finally flexible enough to properly deadlift. Made it up to 280. I should hit 300 next week for the first time in a decade. It feels good. My grip is getting better too.

I finished with 50 dips, 50 slapping push-ups, and 50 GHSUs, broken up 20-20-10.

I think I'll incorporate lightweight cleans into my warm-up until I don't suck. Can't wait for Wednesday!

36/m/5'8"/213#

Form not the greatest.
115, 135, 155 (f), 155 (f), 145 (f), 145, 155

25/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwux2, warm-up hang power cleans; 65x10, 85x3, 95x3

WOD:
105-115-120-125-130(pr)-135(f)-125

125, 125, 125, 125, 125, 125, 125

95
115
135
155
160
165 F Old bald power lifting dude was shaking his head at me from across the gym. Yeah I know I didn't get under the bar.
165 Got under the bar

M/35/5'11"/213

165 as RX'd

165 as RX'd

23yom/6'2"/220

225
245
265
275
285(f)
275
280(f)

i've gotten 315 for a set of 3 before, but that was with straps and a nice ivanko bar...at least i had chalk this time (my thumbs hate me right now)

Wrist still messed up but decided to see if there'd be any pain with the HPC; not really, so:
95,105,115,125,135,135,135
For some reason, HPC are easier than regular squat cleans. Is this normal?

135
145
155
165
175
185
185

M33/5'11/169
95,115,115,135,135,135,135
1 hour boxing class

46/M/196

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

when I put pr on a lift means crossfit pr and in most cases at least a 10 year pr. Very happy with 220 did 240 when I was 35 and weighed 225.

Jeff-
Resting

Warm-up: 5 min on C-2 rower

As Rx'd hang power cleans

55/60/65/70/75/75/80(f)

Amazing the difference between 75 and 80 lbs. Really beat today--didn't have it.

F/58/5'6"/136

31/M/202#

88//100/110/121/135/135

Think the form on my last two was a big screy, I seem to be rocking back a little backwards, rather than doing a 1/4 squat

24/m/175

Did todays workout followed by yesterdays:

Hang P Clean
155-165-175-185-195-195-195

"Quarter Gone Bad"
Didn't have a watch or clock that would be handy so I just did 7 of each on each round, which killed me on the Thrusters and sucked kinda bad on the weighted pullups, but I probably would have been doing alot more Burpees in the alloted time if I had a watch. Overall it kicked my ass though

Kelly Moore is my CrossFit hero. Always an impressive performance to a very high standard for everything she does.

Not sure what I did last time; couldn't find a link to anything past the June '07 WOD.

As rx'd, 185/205/205/205/185/185/185, all from the floor

For whatever reason, I get a better grip and can explode better from the floor. This used to be the opposite only a few months ago, which I find odd.

Not happy w/ the weight, so did a set of 5 OHS w/ 135 (first time w/ that much weight in a while), then did 4x10 K2E (w/ 90 degree hold w/ arms), and finished w/ some jump-roping where I was able to set a new PR w/ 175 skips in 60 seconds.

21.m.134.66"

as rx'd
165, 165, 175f, 175f, 165, 165, 165, 165, 165

36/M/6'0"/170

135 x 5 (Warm-up)
165
175
185
195 (f) then 175
175
165
165
135 x 5 (cool down)

forgot to mention i did this after the 10k

Ran a PFT today.

20
100
20:15

CFWODS/SS all winter, haven't ran a timed 3mi since August... all things considered, I'm pretty happy with that. This sh!t works.

S/F

m/34/169

135, 155, 185, 205F, 205, 225F, 225 PR!

For some reason, I was better doing these from the floor instead of from the knees. Weird, b/c it used to be the opposite. Not happy w/ my numbers:

185/205/225(failed)/205/205/185/185/185

Was disappointed, so added in 4x10 K2E (90 degree arm bend), one set of 5 OHS w/ 135, and then jumped rope and got a new PR of 175 skips in 60sec.

m/34/175

135-140-145-150-155-160(PR)-165(F)

Well the 160 is a PR because I don't think I've ever maxed HPC before. Good stuff.

115-125-135-145-155(pr)-175(f)-165(pr)

105/105/145/145(f)/125/125/125

m/36/172

115,115,120,125,130(fail),125,125,125(fugly)

Probably shouldn't really go after this one at the globo gym. Can't drop and I really needed to drop on that failure. Good way to get hurt.

m/34/216/5'11

95,135,145(f),145,135,145,150(f)

maxed out at 150

65-95-115-135-155-165f-135

m/5'10/159#
135-155-165(f)-145-155-160(PR)-155

f/5'7/153#
85-95(f)-85-75-85(ugly)-85(pretty)-90(PR, but ugly)

Need to work on form/timing to get more confidence and boost more weight.

Tom m/45/179

cfwu

hang power cleans
135, 145 pr, 150f, 150pr, 155f, 155f, 155 pr

Front squats
5@135, 5@185, 3@215, 2@225, 2@225,

Back squat 5@235

Hang Power Clean:

85
95 F
90 F
85
85
90 F
85

Couldn't get the 90, but I tried. Worked on L-sits and hand stand pushups, ran 5 miles.

40, 50, 60lbs plus home bar. First time with this lift.
Feeling lazy-meeting after work, no get up n go.
Next time try max of +10.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3 X

Planned on just practicing hang squat cleans, with a 135 but that seemed really light after 4 sets, decided to actually do the WOD as rx'd

185,185,185,190(pr),205(pr),205

Practiced the GH Hamstring curl- WAY HARD
I read that the Russian OLY coaches used to judge the competition by noticing how strong the competitons erector spinae were, knowing full well that is what their athletes excelled at by using the GH exercise, figured they blew the competion away so it's got to be a good exercise.
(granted they probably had some help from the needle- still is a brutal exercise).

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsdsd

135-155-165-175f-175f

m/37/235

Hang Power Clean:

135
135
135
145
145
150
155 F

had to take the day off cause of the ann arbour cert. the hq staff kicked ass, and truly lived and breathed the crossfit way.

95,115,125,135,145,155,165f,165f,160.

10 min ellip wu 19/19. skied at kirkwood this weekend--unbelievable.

M/46/145
CFWUx3

HPC's WU with 45x5,65x5,95x5,115x2.
then;

135-135-135-140-145-145-145

125 - 137.5 - 142.2 - 147.2f - 132.2 - 132.2 - 132.2

Dropped down in weight to use proper technique, which is probably for the best in the long run.

46yom/5'10"/195

HPC
185,185,205,205,225,225,225

Hang Shrug pulls
250/5x3

Honestly thought that I would have done better, Guess I am not explosive enough... Something to work on for next time.

135 * 1
145 * 1 (f)
145 * 1 (PR)
155 * 1 (F)
(135 * 1) * 5

Working on the form for the last couple sets, hopefully I can work on the explosiveness and the form before next time.

22 / m / 230

22/M/160
----------
Subbed Cleans (need to work on form for HPC)

5x 95# for warm up

115
125
130
130
135
135
145 (PR)

Nice, home with the baby today, but had to wait for the WOD until the mom got home.

95/105/115/125/125/115/115

went back down because when I hit 125 I noticed my form got bad...afterwards I did some reps of 95# and really focused on the form.

37/M/235

First time doing hanging cleans. It was pretty ugly.

95
115
135
155
165
175
180 F, did not get under the bar

m/36/187

CFWU + 5x95# for warmup

135
135
135
140
145
150
155(f)

I suppose 150 is my pr on these. 1st time with heavy hang power cleans. My left elbow is still bothering me some. :o(

40/m/160
95# for warmup
115, 135, 185 (ugly), 155, 185 (still ugly), 155, and just did sets at 135. Usually by the 4th or 5th rep, the form deteriorated.

It seems that I can do more when I start from the floor, but I think that the purpose was to strengthen the shoulder and back.

M/24/180

135/155/175/175/185/205(pr)/225fx2

22/M/6'1/188
165
185
205
215
215
225
225

m/25/5'4"/143

Mobility Drills
CFWUx3

Hang power clean 1-1-1-1-1-1-1 reps
45x3, 65x3, 85x3, 95x1
115, 125, 130, 135, 140, 145 (PR), 150(f), 135

The fail on 150 was probably more technique than strength. I didn't really time my hips right on it, but it seemed like a good weight to stop at as I was happy to get bodyweight.

ML/M/31/215

145
155
165
175
185
185
195

AW/F/33/157
80
90
90
110F x 3
90
95
95F
90
90

M/27/210

135-145-155-
175(PR, same as last time) -185(f)-185(f)-175(f)-155-155-155

Almost had 185, next time.

Hang CLN
115
135
135
145
155f
135
135

BS
225x2
185x10
205x6x2

Power CLN
95x15
95x12

95/115/125/135/135 (PR)/140(f)/140(f)

Did sets of 5 at 95 and 115 afterward.

135
145
155
165
175
185
195

103/113/113/118(f)/118/123(f)/123(f) - PR

37/m/182/5'9"

AM- "Murph" 80-90% effort- 37:04

PM- WOD Modified, Power Cleans from floor

145-185-205-215-225-235(PR)-245F-245F

135-Full Squat Clean 2x1
135-Snatch w/OHS Catch 2x1

Back Squat, buried deep w/ pause 5x5 w/225
Back Squat 135 + 80# of Chain 1x15

100 Burpees without stopping, 80% effort: 6:50

115, 125, 135, 145, 145, 145, 150(f)

I had a pretty terrible day in the gym. I had no focus, but I suppose that can happen when you're considering a large move and career change. I could've used your expert critiquing today, Ken.

As rx'd + 1 rep

145-150-155f-135-145-150-155f-155

All of the failures were form related. I'm just not getting under the bar to receive it properly.

On the other hand I just received news that my interviews went well. Now the decision could become even harder.

First shot at hand power cleans, didn't go as well as I'd hoped.

90
110
120f
120
110
120
130f

d - 29m/170

185,195,205,210,215(f),215(f),205,205

frustrating day

j - 34f/123

85,85,85,90,95,95,95

Hi everybody , start posting again.
CFWU
10-45 (bar)
1-65
2-75
3-85
2-90
2-90
3-90
3-90
1-95
1-65

M/6'7"/49/250
As Rx'd
135
155
175
185
195
205 fail
205

Hang Cleans
Scott m/48

105,105,115,115, 120f,105,110,110

Hang power cleans:

155
165
170f
155
160
160
160

surprised how tough they were.

29/m/195

135/150/160/165/170/170/180f

not very confident on this one... think my form needs more work.

I've been reading for some time now. First post though.
All seven done with 135. Currently 190 pounds.

28/m/189

185 across

160/175/180/185/190/195/200

previous = 155/160/165/170/175/180/185

135, 155, 175F, 165, 170, 175, 180

Got off work too late to go to GSX. Had to go to an effing LA Fitness. No bumbers, no platforms. Just biceps and mirrors. At least I got to play some basketball.

Whiskey,
I also needed Ken. He's worth at least twenty pounds on any given lift.

165
165
175
185
185
185
185

Still working really conservatively. Back still kind of hinky, but felt progressively better.

CFWUx2

135
155
165
175
185
185(fail)
185(fail)

First time actually doing the CFWU, and I like it.

30/71"/187#

CFWU
Hang power clean WU #45x10, #95x10, #115x3
135/135/135/140/145(PR)/155(Fail)/115
-Had to drop the weight on the last set. I am pretty stoked about the PR. I had to drop the weight on the last set due to the fact my grip was gone, the (attempted) 155 rep killed me.

M/5'8"/165/26

Warm-up: 60 BW squats, 60 push-ups, 10 knees-to-elbows, 60 lunges, 60 kipping pull-ups, 10 knees-to-elbows, 20 min row.

WOD: 185, 185, 185, 195, 195, 205, 205.
Followed up with 3 full power cleans, 215

115, 115, 121, 126.5, 130, 135, 141

146.5, but only with a huge widening of my stance to catch it.

115, 115, 121, 126.5, 130, 135, 141

146.5, but only with a huge widening of my stance to catch it.

M/21/6'1"/238

155/185/205/205/205/205/205

Also had to make up the 10k from the other day tonight; ran it in 66:39, ran 3 miles, walked 1/4 mile, then ran the last 3 miles...SORE! feel good though, looking forward to tomorrow's rest day, but probably gonna have to run a couple miles to have a good stretch out for the legs.

Happy Birthday, Corson!!

185
205
225x1x5

26/m/6'1/175

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

the failures were mental as you can see by the 175 that i got on first attempt

m/27/5'10/228lbs

glad its day 3...
cfwu - 3 rounds
oh squat- 45 x 15/15/15
pullups - kip x 12/10/08
dips - kip x 10/8/6
knees to elbows- 10/8/6
___________________________________
Hang Power Cleans-
135/157/177/185/185/185/185

Vance

m/27/5'10/228lbs

glad its day 3...
cfwu - 3 rounds
oh squat- 45 x 15/15/15
pullups - kip x 12/10/08
dips - kip x 10/8/6
knees to elbows- 10/8/6
___________________________________
Hang Power Cleans-
135/157/177/185/185/185/185

Vance

M50/170

129/139/149/159F/159F/159/159

m/21/205
99,105,111,111,116,121(f),121(f)
Sometimes I got the weight up no problem, and then when I failed I felt like there was no chance from the beginning. Must be a mental thing ... next time

33/M/175

135/145/155/165/175/185PR/195PR

PR by 15lbs

Contribute this to better form!!!

m/26/167

66,66,77,77,88,88,99(f),99

Having never done Hang Power Cleans before I thought it best to start low, I did two reps of each so that I could get the technique down, so that next time I can get even higher in the weights. :)

Been awhile ... injured foot, have to do static-type weightlifting exercises until healed up:

Standing DB shoulder press
6x50
6x50
4x50
Standing lateral DB raise
9x20
9x20
9x20
Standing front DB raise
12x15
12x15
12x15

m/22/150

finished with a PR of 159 lbs

caught it at a full squat

27m/200/6'1
225
275
295
315
335f b/c I caught it in the squat
335 solid power clean with a high catch
Did not do the last set b/c i was pressed for time.

20/m/150

98
108
118
118
128
128
133f

115-135-135-135-att.145 2x (fail)-135-135-att 145 2x (fail)-145!!!!
New PR for me, after coming back from a nagging wrist injury. I found that narrowing my grip actually helped my wrist instead of tweaking it, when warming up with an empty bar.

f/39/120

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

this one is really mental for me, need some practice.

as rx'd

80-80-80-85-80-80-80

all weight in kilos

185-205-215-215-225-230-240(f)-240(but had to drop to almost parallel to catch it)

47/M/215

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

Finished with 135X10

40kg, 50, 60, 65f, 65f, 60, 65f

Probably squatter more than permitted for the 60kg reps.

Jennie: 26 F 160 5'9"
Hang Power Clean
95(1)-105(1)-115(1)-125(1)-130(1)-135(1)-140(1)

M 37 5'10" 151.5#

7 RFT: 10 HPC (2x35# DB)

10:34.70

115, 135, 145, 150, 155, 155, 160

Hands down my all-time favorite exercise. Which makes this embarassing to post....

Warmup 10x65, 2x90

130
135
135 (F)
135 (F)
120 (F)
90
90

Then 7x90 for a little extra work.

Obviously I stayed with 135 for too long, and hit the clean "wall". Shoulder complained, but was not the cause of failure (at least the first time).

My goal is to beat my pre-op (x2) PR of 165. Looks like I've got some work to do....

M34/85kg

CFWUx3, P5D7
WU:
20kgx10 just pull
20kgx10 HPC
40kgx3 HPC

50kg
55kg
60kg
60kg
60kg
62kg(f)
62kg
62kg

95
115
135
155
165
155
155

Shoulders are feeling great...no pain in the full range of motion.

95-115-135-155-175-185

115-135-155-165-185-205-225(f)-210

Yesterday after pr'ing on deadlifts I power cleaned 205 on the 3rd or 4th attempt. I thought it was 185 so it was irritating me that I couldn't seem to do it- then I realized today I had 45s and 35's on the bar instead of 45's and 25's!

Today:

145
155
165
175
185
185
195

45-45-50(f)- 50(f)-50-55(f)-55(f)-50

It went fine with the 45# ..but at 50..I hit some kind of block..and just couldn't get the bar up. Reading some of the comments, I probably didn't drop down far enough to catch the bar. So, back to the drawing board on this one.

I did some DLs today..and PR'd at 115! Last week, my PR was 85.

26/m/89kg

85kg
85kg
80kg
80kg
80kg
80kg
80kg

didn't have good form with 85kg so dropped down

27/6'6"/87 kg

60-70-75-75-75-75-70 kg

F 13 67" 139

Hang power clean 1-1-1-1-1-1-1 reps
SUB Front Squats

45-55-65-65-70-70-75

33/M/190

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

MULTIPLE SETS OF 135 TO WORK ON FORM

m/25/73kg

55 kg
60 kg
65 kg
70 kg
72.5 kg (PB)
75 kg (PB)
77.5 kg (PB)

m/35/216

max 68kg x 7

Hang power clean 1-1-1-1-1-1-1 reps
SUB Front Squats

45-55-65-65-70-70-75

Once again nursing my traps :) Really want to jump right back in then I remember not being able to turn my head left or right for two weeks, and I think....maybe I'll make sure I'm fully recovered. Haha!

CFWU X 2 (ghd situps)

hpc 70# 5 X 2

Trevor:

135, 145, 155(f), 145, 155, 160(f), 155(f)

Todd:

185, 205(f), 185, 195, 205, 215, 220(f)

Hang power clean 1-1-1-1-1-1-1 reps

135-135-135-135-140-145-150
---------------------------------------------------
Compare to 070630

95-115 miss-115-135-140-145 miss-145 miss

as Rx'd

195
205
215
225
235
245F, 225
225

Hang power clean, I love this one.

WU then 165, 175, 185, 205, 215, 220F, 220F

I forgot the vid camera again. I can't help thinking that if I can HSC 215, I should be able to clean more than 225; and I was pretty excited to do 225. Gotta find some help on my technique.

Paul

First time working this exercise

95, 105, 115, 120, 125, 130F, 130F, 125

135-165-175-185-190-195-200f

Still recovering from a Mt. Washington climb/ski. Rest day for me.

26/m/6'3"/185

155
175
175(f)
175(f)
155
165
175

Bad form on middle sets. After correction, 175 wasn't that hard.

37/m/245
145
150
155
160
165
165
165

1 round CFWU
Run 1/2 mile - multiple hang cleans w/ 45# bar

Hang power clean 1-1-1-1-1-1-1 reps
75, 85, 85, 90(pr), 90(f), 85, 85

Post: 300 double unders / 100 abmat situps unanchored / work on kipping pull up

135
135
135
135
145
145(fail)
135

Need to improve...

43 m 6' 212#
i suck at these--too wimpy getting under heavy wt. old knee issue makes me not trust my left knee, so basically do the lift with rt side only-looked at myself in mirror doing heavy squats on cft and noticed i was centering wt over rt hip and knee--gotta work on trusting my knee-it doesn't hurt, just a floatie meniscus that occasionally gives out.

135,155,165,175,185,195f,195

Hang Power Cleans

115-115-125-125-135-135-140

33/M/185

185
195 pr
205 pr
215 pr
225 pr
235 f
230 f
225
215

ran out of time near the end, had to go to work, with more rest, probably could've got 235. Zone is really making a big difference.

M/28/190/6'0"

165
175
175
175
175
175
175

135-155

I aggrevated a recurring rotater injury on the first rep. When I tried the 3rd there was no way it was happening. I injured myself 3 1/2 yrs ago on a construction site and I'm still dealing with it. I ran 2 miles (to the gym and back).

31/m/190

155
165
175
185
195
205
215 (PR)

CAM - Great job on the PR!

M/45/154

95/105/115/125/130Fail/130/135fail

Need to work on technique on this one.

95lbs,105,115,125,135,145f,145f

28/m/210

185
195
205
215(f)
215
225(f)
225(PR)

MWade - Thanks. Likewise.

27/m/190

135/145/155/160/165f/135/135

Did this combind with yesterday.
115/135/155/165/175 (bwt)/185(f) took to long of a rest. 135 x4.

Tim:

pre: 800m, Burgie, pullups, muscle-ups

wod: 185x1, 10 pullups, 205x1, 10 pullups, 225x1, 10 pullups, 235x1, 235x1, couldn't find my other 10#'s!

Infuriating. I had 245# in me. Possibly 255#. Next time I'll see if I can actually pull it off.

Crossfit appears to be making me stronger -- these are on a par with previous personal records.

My first one back after tending to my girlfriend's snowboarding injury for months. Never again will I let someone else run my fitness. Anyway.

27/m/6'3"/245lbs

95x10/115x5/135x3 for warmups
135-135-155(fail)-145-145-145-135

I need to work on form again!

31/m/5'8"/178

165/185/195/195/205f/205/215 pr

45-65-85-95-105-115-115.

Instead:

"Elizabeth"

11:09

PR for me. Power cleans at Rx'd weight. Ring dips need more ROM to be fully compliant, but getting deeper every time.

Hang power clean 1-1-1-1-1-1-1 reps

BW 186

115,120,125,120,125,125,115 (failed at 130 and 125 a couple of times).

I don't have any jump when the weight gets to these levels. Not getting under the bar either. Need to do these at home where I can drop the weights if need be.

Warmed up with exercises from CFJ re L-PU. After WOD, Finished with max reps in 90 seconds of 1/2 max HPC (65# for 30 reps).

Warmed up to get to 185 for all 7 sets of 1

BWUx3

75,80(f),80,82(f),82,80,80

Finished off with a couple more at 75 and 45 to practice form.

O.K., so I officially am awful at everything and seem to be getting worse instead of better.

Last 4
135x1
150x1
160x fail
160x fail

I have no power whatsoever, kind of depressing.

M/31/198

light day, K-bell class tonight

jump rope 150 su's
burgner x2 (pvc, 45#)

HPCl: 135x3, 155x2
WOD: 185, 185, 205, 205

just starting... liking it so far

light jog and 3 rounds of Cindy to WU

WOD - 105-105-105-105-105-115-115

2 rounds of Cindy to cool down

50 yoa new guy, 5'08, 180 lbs.

I did this yesterday, as rx'd.warmed up with the bar, 65lb, and 95 lbs for a few reps.

115
125 (fail)
115
125
135 (did it, bad form)
135 fail
125
135
145 fail
125

115 for 2 reps, 5 times

I need coaching on form. My wrists and shoulders don't let my elbows go out far enough. Of course, my form in general on this lift sucks.....

135
155
165
175
185
185
155

New to CrossFit. Weight is in lbs.

30
30
40
40
50
60
70-failed
60 to make up for the failed 60

42yom / 149

155, 165, 175, 180, 185, 190(PR), 195f

Failed at 195 but 190 was 15# over my old PR so happy with the effort. 190 went up easy but I started to think too much on 195.

Post - KTE Practice

26/m/153

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

Felt pretty good, I still need to work on my form. I just forget to actually think about it, haha.

Cobra CFG!!!

Ryan bw165 > 95, 100, 105, 110, 110, 110, 115
AL bw175 > 115, 125, 135, 140, 145, 145, 150
Taylor bw185 > 125, 135, 140, 145, 145, 150, 165
Jan-Michael bw230 > 135, 140, 145, 145, 150, 165, 185

as rx'd

185
195
205
205
205
205f
205f
195
185

Hang Power Cleans 7x1 rep Done 4/15

57/M/191 120, 125, 130, 135, 140, 150, 155F, 155F, 155F

47/F/127 65, 65, 70, 70, 75, 75, 75

On 4/14 we did 5 rounds for time of 5 pushups, 10 situps, and 15 KB swings

57/M/191 9:56 with 55 lb. kettlebell

47/F/127 10:51 with 35 lb. kettlebell

This workout would have been more balanced with 15 pushups, 15 situps and 15 KB swings. For the masochistic at heart, try 10 rounds.

48/m/140
95
115
135
135
135
135
135-F

33m185

70, 80, 85, 90, 95, 97.5, 100 kilos

28/m/185/5'8"

135
155
175
195
205
215(f)
215(f) soooo close

175
175
185
195f (i was forced into a squat)
195f (just couldn't pull it high enough for a power clean)
185
185

I like working on this part of the clean, i can clean 245... but this workout makes me belive if i could pull 205 in the power clean, that i might be able to get under 255+. Great to work on these components of the oly lifts sometimes.

I don't know how to do a hang power clean, so I watched the video and signed up for a fitness class in the fall. Then I did part of Murph:

Run 1 mile
7 rounds: 10 pull-ups, 20 push-ups, 30 squats
Run 1 mile

male / 19 years / 5'4" / 130 lbs
44 minutes, 56 seconds

m/27 yo/6'2"/195lbs

135
145
145
145
145
155
155
165

Ran 1 mile WU - 2X135 HPC

Workout
155
165f
145
155f
150
145
145

So for the two failures I'm counting the 135 warmup for a total of 1010.

I'd like to echo the thanks to all the instructors and HyperfitUSA for the Ann Arbor Cert. It was outstanding. Hope Doug feels better soon. Really a fantastic weekend. Thanks so much guys, and girls :)

Going back to make this one up...crazy schedule lately...

This did not feel good for some reason...should I be able to power clean (from floor) more than I can hang power clean?

Anyway...

After a few warmups:
135
155 (really sloppy, but made it)
155 (fail)
135
135
135
145
155

I was landing pretty wide on the 155 sets, so I was basically cheating and I think I could feel it on the inside of my knee...I need to back off until I have the technique down a bit more...

m/29/167

135
155
175
195
200- decreasing form
205- poor form,
185- worked on it multiple times for sake of form

- used hook grip for first time..

32 yom 250 bwt

175/185/190/195/200/205/210 (failed two times before getting it)

41/f/114#
CFWU
75 x1rep x7rounds
tried 80 but was hesitating. The kind of workout I wish I had someone with me.

As rxed - 95,115,135,145(f),135,135,145(f),135

CFWUx3
Burgener warmup
1x95 warm up
135-145-155-165-175-175-175
8x95 warm down

m/29/195
135, 155, 185, 185, 205
Had to stop due to shoulder problems.

34 M 195

135
155
185
205
225 PR
230(F)
230(F)

JS=35YROLD MALE 197#'S
JG=33YROLD MALE 155#'S
JC=34YROLD MALE 162#'S

JS 135,115,125,135,140,145f,145,145
JG 155,165,175f,165,165,165,165,165
JC 155PR,165f,145,155f,150,150f,145,145

M/34/195

As rx'd.

135
185
185
185
195
195
195

Drop to 165 next time and work on form.

135
145
155
165
135
135

46/m/160

As Rx'd
95
105
115
115
115
115
95
Form not great on 115s. First time w/ this workout.

cfwux3
burg wux2

hang pwr clean 7x1

145-155-165-175-190-200-210 (pr)

24/m/185

95-135-155-175-185(f)-155-185

23/m/187

95-135-155-175-175-175-175

080415

cfwu x2

95,105,115,125,135,155,175

162cm, 72kg, 31yo M
135-145-155(fail)-145-145-145-145

135,145,155(F),145,145,145,155(F)145.

M/50/6'/195

As rx'd

115 125 135 145 155 165 175

This was my first time with these, wasn't sure how much I could do. It was interesting how much harder it was for me to do it this way, with no momentum off the floor like you have in a power clean. I was zapped.

I went back this afternoon and this evening to work on my cleans and after a lot of tips from a friend and watching the vids again and again, and practicing about a 100 cleans, I cleaned the #55 that I failed twice this morning!

as rxd a day behind

155
155
165
175
175
175f
175f
175

23/m/175

95-115-115-95-115-95-95

For some reason getting the proper form was a struggle. My shoulders are definitely feeling it right now.

41/M/172

Burgener warmup

115-135-135-155-165-170pr-175(f into squat-clean)

Olivia
warmed up with 45-65

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

finsished with a bunch of practice with 45 bar

m/33/202
cfwux3
155,175,185,195(f),195(f),185,185,185

New to crossfit - started Monday. Am doing these a day behind they are posted. So, did this Tuesday.

30-30-40-40-50-60-70(f)-60

I was surprised that by the time I was hitting the last one, I could barely hold the 70lb bar.

Finished with 5 rounds of 20 situps and 40 squats. Also did 10 pushups before the rounds to practice form, and 10 after the rounds. Being new to this, I need a lot of practice on my form for pushups!

4/15/08
1st time with power cleans
115-125-135-140-F145-145-145

46/m/185
135
145
155
165 horrible form
165 better
170 really good form
175 fail
175 barely ugly
I can't or am afraid to squat down on the clean

135,145,155,165,175,185,195

I wasn't able to drop the load after completion, so my arms feel like they've been streched a mile. Small gym, metal plates, and lot's of people who wouldn't understand, not a great place to do crossfit. But it's gonna have to work for now

Hang power clean 1-1-1-1-1-1-1 reps

135-145-155-165-175(fail)-175-175

M 33/149/5'7"

65-85-95-105-105-110-115

Steve
M/45/172

135
145
155 strained back. (bad form)
Next time warm up first and practice form before going to heaver weight!

135 on all

29/m/5'10"/200

135
155
185
205
205
225
225

29/m/5'10"/200

135
155
185
205
205
225
225

38m 185
155
175 fail
165
175 got it this time
180
185 fail. bummer, wanted to get at least body weight
175
175
2x 175 full squat cleans from the ground. actually like these better than the hang
(actually done 4/15, posted here for compare-to linking)

M 35/226

form is getting better. rack position is better, but lots of room to improve. once again not having bumpers prevents me from pushing too far. weights felt good,hardly any drop into a squat, but did not want to go higher just in case i had to dump it.

155/185/185/195/205/205/205

m/37/6'2"/200

hang power clean 1-1-1-1-1-1-1

145, 155, 165, 175, 185, 185, 175

175. Did hang squat cleans instead on accident. Poor reading comprehension, not excessive motivation.

135x5 Warm up

185
205
225
245
255
265 F
245 Very tired at this point
The last time I tried I only got 205 once and couldnt walk the next day! My traps are sore today, but other than that feel fine!

BW 70kg

60kg 1-1-1
65kg 1-1-1
67.5kg 1-1-1

M/45/6'/194

First time:

95
95
105
115
125 F
95 x 2
95 x 2

m/40/240/6'

Hang power clean 1-1-1-1-1-1-1
First time 2nd week of cross fit.

135
135
155
175 (failed)
155
165
165
175 (failed)
165

50kg 1-1
60 1-1
70 1
80 F
75
70
I need more bumpers almost wrecked my gym floor.

31, M, 186cm, 107kg,

50kg x 3 to get the feel for hang cleans then
tried 70kg and failed then
60, 60, 65, 65, 67.5, 67.5, 72.5, 72.5

did an extra one on the end because I wasn't happy with the form on the first 72.5 try.

130
150
160 (no good)
150
140
140
140

all in kg's:
70 - 72.5 - 72.5 - 65 - 70 - 70 - 70

(72.5kg sets were a bit sloppy so dropped it back)

65/85/95/105/105/110f/105

2nd week doing CF.

F/34/142/65"

20:00 run
CFWU X 2

Worked front squats -

WOD
65/75/75/75/75/75/75

Full squat on clean - felt good -

Pretty Sore from BJJ

55kg
60kg
65kg
70kg (fail)
70kg (fail)
65kg
70kg

45/f/146

HPC: 85-85-85-85-85-90(f)-90(f)-85-85

First time trying this move and havent power cleaned in 17 years.

95-105-115-125-130-135-145

34/M/203

1st set @175
Last @225

08.04.15

Hang Cleans
115 135 x3
145 x 2
150 155 x 1 165 F 165
172F 172F 170 PC 172 172 CL
175F 165

Joel - Cleans

155x3
199x2
219x2
245x1
251x2

25/5'9"/135

45-50-55-60-64(f)-64-65(f) kg

Huge PR with a bodyweight, then more than BW HPC!

Former lurker, 3rd CF workout, 1st post.

115, 125, 130, 135, 140, 145f, 135

29 yom 222#
as rx's
185/185/205/205/215/225/225

First attempt at 225, I completed a hang-power-SPLIT-clean. Either not enough upward momentum or tried to get to the rack position too soon. Cleaned up my technique and nailed the last one. Don't think I could have done 230

27 / M / 175*

155/175/180/165/165/175/165

Power Clean

35/m/71"/180lbs.

115
135 (sloppy)
120
125
130
135
145 (failed once)
140 (failed twice)
135

144lbs/31yoa

135x1
145x1
155x1
165x1
175xF (wasn't arressive enough)
175x1 (PR, but sloppy)
180xF

Did as rx'd
135, 135, 145, 145, 155, 155, 165

7 x 1 reps:

@ 55kg

M/38yoa/158lbs.
WOD: as rx'd:
175/185/190(f)/190/195/200/205(f)

30/m/200

as rx'd

185,195,205,215,225,230f,230f

Gregs warm up

50
55
60
65
70
75(f)
75

135,155,175,195(F),185(F),175,155

155
145
155
160
165
170
175

need a coach and i get totalled physced out on the Oly lifts, I am afraid to drop the weight...blah blah blah

Hang Power Cleans
184, 206, 224, 229, 234, 239f, 239f, 239
toebud

140/m/24
95,105,115,125,125,130(pr),135(pr)

115
125
125
135
135
135
135

160#/m

115
125
135
135
135f
125
135
135

205
225
225
230
230
235
235

30/m/255#

Age 52/BW 250# Subbed Single Arm Snatch w/65# "big bar" 5x5/side.

135
155
175(f)
165(F)
155
155
160

very dissapointed

185 (f)
135 X3
165
170
175
180
185
190
195

12 mile bike ride prior to Westford and back approx 45min.
First bike ride of the year the weather was beatuiful.

185 (f)
135 x 3
165
170
175
180
185
190
195

12 mile bike first of the season prior to approx 45 min. Westford and back

89, 99, 109, 119, 129, 139 (f), 139 (f), 139

4/15/08
1st time with power cleans
115-125-135-140-F145-145-145

WOD - 205,215,225f,205,205,205,205

deadlift- 335 X 3,4,3,3

rope climbs, rope skip, pushup, and one leg squats for practice

stretching

275-295-305-305-295-295-300

EJEJEJJJEEEJJEJEJJJEEEJEJEJEJJEJJEJEJEJEJEJ
M/34/170
185,195F,190,195,200F,185,185,185,185

m/27/187
3 x CFWU
Hang power cleans (bar to knees)
135,145,155,165,175,185F,180F Done

1st go around with power cleans. Thinking I really need to join the oly lifting club at my affiliate:

50 kg
60 kg (fail) :-[
50 kg
55 kg
60 kg
70 kg (fail)
70 kg

First time with this workout. Thought I'd better get a base, and I can see myself not going too heavy for awhile due to form and comfort of doing this exercise.

3x135 for 7 sets.

225. missed 245 twice

95, 95, 135, 135, 155(fail), 135, 135

5min rope jump + CFWUx2

40
45
50
55
60
65
70 (Bad form)

Weights in Kg

Not really happy with today's performance:

185 max
195 miss
190 miss

m/180/27

7 sets of 4

155 pounds

39m220

115,120,125,125f,120,120,120,120

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/151

WOD as rx'd

135
185
205(old pr)
215
225(pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

34/69/194

As Rx:

135/155/185/205 missed/185/195/202

36/6'2"/195

80/85/90/95/100/102.5kg (226lbs) as RX'd

Struggled to get under the last one with a high catch, but I got it!

M 35/157 completed on 17 APR08
CFWU 3X15
Burgener WU
105X5
135X2
140
150
155 fail
135
135
140
155 fail

185 successful
195 poor form

M 35/157 Completed on 17APR08
CFWU 3X15
Burgener WU
55X5, 65X5, 75X5, 95X5, 105X5 WU

as rx'd
135
140
150
155 (fail)
135
140
150
155 (fail)

KG: 40/45/45/47.5(wobbly)/47.5(wobbly)/45(left leg poor form)/45(poor form)/40

Next time try for 42.5 and good form.

m/24/6'3"/206

made it to 75kg
but i could tell i wouldnt be able to get anything else. if it is lighter weight, i have good form and it feels fine, but when i go heavy i get some not normal pains in my back...it sucks being 24 and having athritist in my back. so i did barbra and some tabata pull ups and pushups for 10 minutes

Age 35
BW 150#

As rx'd:

135, 140, 145, 150, 155, 160, 165

Work on improving technique. Need to improve bringing bar straight up, not around.

115 pounds max with good form

M/ 34/215/6'1

as rx'd

new PR 240lbs

23/m/5'9"/152#

Not much exp with cleans or HPC, and no real established PR. Started low

85-105-120(f)-115-115-120-125

135-155-185-205-215-220
can go to 230 next time I think.

38/M/181--Syracuse NY
135/145/155/165/175/180/185-f (Tied PR, but since I've lost weight--1st time of doing BW HPC)

CFWUx2
sit26/push21

Hang Power Clean x 1
135/140/145/150/155/160/fail at 165

L shoulder sore by end

31.7 kg
35.6 kg
40.6 kg
45.6 kg
50.6 kg
55.6 kg
60.6 kg (fail)
55.6 kg

M/ 29/ 67.2kg/ cf since 1/8

45x5
95x3
135x3
155
155
175
175
175(f)
155

23/m/5'8/170

Wasn't feeling this one...

45x10
95x5
115x3
95x5
115x2
135x1

135, 155, 175, 175, 175, 175, 175

135
155
155 (f)
135
155
165
165

135
155
155 (f)
135
155
165
165

M/29/6'0/205

185
195
205
215
225x3

CFWUx3

hate these

kg
50-60-65-70-80

175
185(F)
175
180
180
185(F)
185
190(F)
185

175
175
185(F)
175
180
180
185(F)
185
190(F)
185

m/26/6'3"/180

185
195
205
215
225-(f)
225-(f)got it up but couldn't hold it!
220- new best!

135
155
175
185
205
215
225

as rx'd

115
125
135
145
145
155
155

45 x 5
65 x 3
85 x 2
95 x 1
105 x 1
115 (Failed three times)
65 x 4
65 x 4

M/27/230/6'3

155
165
170
175
180(f)
155
155

CFWUx3
135-145-155-165-175(failed 3 times)-165(failx2)-155

CFWU
95/1; 135/1; 140/1; 145/1; 150/1; 155/1; 160/1
M/47/195#/72"

125, 135, 145, 155, 160, 165-F,F, 155

27/m/232

115,135,155,155,160,160,160

115 125 135 145 145 145 145

m/34/5'9/176

CFWU - 3. 7pu each set.
2 sets superman raise
Burgener WU
115, 125, 135, 140, 140, 145, 150.

Remember to get a good breath before the rep. Maintain lumbar curve.
Go at least half way down the thighs.

Front of shoulders really hurt after workout.

skipped

Meyer-165-180-185-195-205-205-205f2
Godfrey- 95 lbs all sets

M/20/6'1"/182

As rxd

155-165-175-180-185-190-195f

36/m/148/67

95
105
115
125
135
145

155

43/m/166

165
175
180
185
185, fail
185
190

PR, form better

26/m/5'9"/165lbs
CFWU 3x10
156(x)-152-152-152(x)-152-152-152(x)-147(x)-147-147-147

cfwu x 3
wod
135x1x4
145f
115x5
125x4
135x4
145f
115x10

135# to 155#

34 m 177

135wu
145
155
165
170
175
175
175

CFWUx3, strict pullups on the minute

85/90/95/95/100f/95/90/90

95 is my PR, and felt good, not too hard...I need bumper plates so I can push it.

CFWU x2

95-105-115-125 (failed - wrist pain)-125 (failed - weak)-115 (weak and scared)-105-105-105

OK my form sucks, my wrist hurts and my butt is still sore from deadlifts.

45/m/200
extensive warmup 108-1 squat clean -1 low hang-1 high hang
124x1x2
124x1
132x1
137x1
143x1F
143x1
148xF
Full Power Clean
132x1
143x1
148x1
152x1
Power clean
108x4 rest 15 sec 108x3 rest 15 sec 108x3

m/ 31/ 6-2/ 245

45x 5
135x 1
155x 1
175x 1
185x 1
195x 1
205x 1
215x 1
225x 7 singles
225x 3 more singles

Power clean -> 155#