Thanks for the early post!

Get some Dave, tell Andrew I said hello!

Thank God the rest day is over! We can put THAT discussion to bed.

I caught up today, did Michael, so tomorrow's WOD is going to hurt w/o the rest.....oh well.

3,2,1....

Sweet video and picture! I love the water!

I totally enjoyed that video. Loved the music.

The sad thing is that I have become so obssesed with watching cf videos that it now feels like I am watching porn because I have to hide it from my friends or else they give me a ton of crap...........Anywho that was a pretty sweet looking WOD. I wish I could also magically find kettlebells in a pond

Oh my gosh... that photo is AWESOME!
Dave Castro rules.

I almost hate to ask for fear of the answer but is the intention that these will be squat cleans?

I'm sore all of the time now. I love this program.

Awesome video...why can't I find stuff like that happening in my neighborhood??? I might join in. But I might sub in a speedo for less drag :)

Coach-

Also, on tomorrow's WOD -

Does it matter what type of jerk we do? Can we mix up split and power jerks? Thanks.

Now that I'm home from school, I was going to try to do all the WOD's at home. I found out though that when there is a WOD with running like tomorrow's, I cant do it b/c I dont have treadmill and my dad is too lazy to build a track in the backyard. What is the best substitution for running? I know there is something on the CF site but I cant find it. I tried jumping rope but it just doesnt seem to give me nearly the same affect as running. Until I finally join CrossFit Pittsburgh, I would appreciate an alternative.

It is not very often that I comment but sweet vid and good work Dave!

Dave Castro (The guy in the picture) is a SEAL instructor. If you go to sportskool.com he has a bunch of crossfit style workouts there.

do people drop the bar to the floor after they've jerked it?

also, are the clean and jerk two different moves or can you link them together? in other words, when you finish the clean can you do the jerk on the way up

Dave Castro is the man.

Still haven't graduated from the PVC. I hate not being able to do the WOD as rx'ed. Gotta go practice!

#8 Ian,
I would do it "Grace" style (Power Clean & Jerk), only because it's an AMRAP in 20 mins. I won't be in tomorrow, yall enjoy it.

To Dave Castro:

What exactly was that pool workout you were doing? It looked like a good time.

Thanks,
Rich

Finally we can stop treating objects like women, and get back to the fitness!!

Might have to use 40# DBs or row or skip instead of run, all the treadmills are in a different room...and you have to sign in separately. (My gym these days sucks a lot for crossfitting.)

Dave Castro is an absolute bad ass.

Also, the WOD in the video is very creative and looks like tons of fun....in a crossfit kind of way.

Always squat cleans! And I think, jerk any way you want when it's not specified. (Clean + jerk = 1 rep) x 15 = 1 round. i LOVE c&j's! Sometimes I'm bummed to miss out on main page wods.

Oh- I ran my fastest mile, ever, today. Please don't laugh- it was just under 9 minutes, maybe 8:47? That was tough!

And, does anybody have any awesome tips to develop your L-sit? I was thinking GHD sit ups, holding a weight. Ideas?

Sweet video! Those KB must have been slippery in all that water. Looking foward to this WOD...been a while since the neighbours wondered WTF I was doing.

What's the Rx for women's clean and jerk for this wod?

Leslie, we don't "always" do squat cleans. Grace doesn't require squat cleans.

Nice WOD. I was in the re-use center the other day to drop off some stuff and I figured I should look at the old book section they have. I've been trying to get into the 'Zone' diet lately, I'm already on a pretty strict paleo diet, but wanted to what all the fuss was about. So I'm browsing through the diet/exercise book section and lo and be hold, Enter The Zone by Barry Sears. For 50¢, I think it was a hot deal.

#12 Keith D

What's wrong with running in the street? Around the block? Across a field? Up and down your driveway?

Oh my goodness,there's a guy's butt in that pool picture. I think Coach is trying to say something. Just kidding...

Rest day's over.

3,2,1 GO!

Thank God rest day is over! Uh oh, did I say God?

Great video. The music makes that one! Boys and toys and water, too much fun. Makes me want to take my kettlebell to the lake.

Nice Dave Castro photo. What was it? Swim 100m for time...and oh ya bring your kettle bell...gulp.

I love the running and oly lift WOD's. To the track! :)

Great video,
Knowing me, I'd get done and be in the "Crossfit cooldown position" and end up in the Battle at Kruger showdown with a 'gator at my feet and Pukie at my head.

If you haven't seen the Battle At Kruger, here you go.

http://www.youtube.com/watch?v=LU8DDYz68kM

The little picture on the top/left of the site today of Eva running is one of my favorites. LOOK AT THE GUNS! Amazing.

Can't wait for this one tomorrow ... Cindy and Michael behind the Deads hit pretty hard, most soreness I've built up in weeks (glutes, hams, back). Looking forward to the relief that usually comes after the 48 hours off, then jumping back into it w the CJ/run will be excellent. Paul

HILARIOUS VIDEO.

Those guys are probably going to get sick though.

That's better than yesterday's!

Apollo

You don't have anything to say about 'Adult Entertainment'?
:-)

5/11/2008-
Dave Castro: 1 win, freddy c.: 1 loss.

Now I know Dave's secret. I need to train in the water if I ever want to whoop his ass.

I'm gunnin' for ya bro!

love the picture!

Congratulations to Natalie Woolfolk and Casey Burgener for earning spots on the Olympic team this weekend. Congratulations to Coach B as well.

http://sports.espn.go.com/oly/news/story?id=3401041

I learned another way in which Crossfit can translate into "athletic skill" this evening. Using my increased crushing grip strength, i was able to consume 5 clusters of dungeness crab with little use of the claw cracker thing... in about 5 minutes. It was awesome (and delicious). Thanks Coach Glassman.

Real men would have used a pond with alligators...or fat old ladies with swim caps...

That video reminded me of The Benny Hill Show...good stuff.

# 28 Jon H

I live on a very busy street where I have a very good chance of getting slammed by a semi or something while just paying attention to running and not the drivers. Also, I would have to run about 31 times back and forth just for the 400m run. I guess the only thing I could do is sub shuttle runs. Since I am a soccer player, I change directions a lot while playing.

Thanks for the comment. It made me think of a reasonable substitution.

I am new to Crossfit -

Aren't we are supposed to do full squat cleans, unless specifically stated?

wow

usually i do some kinda WOD on rest days. today i spent so much time reading the rest day discussion that it's now too late to go back to the gym to get in a rest day WOD.

but seeing this monster on the menu for tomorrow, i'm glad i didn't do a rest day WOD!

I'm exploring the Canadian Rockies for a few weeks. Any ideas for some Zone friendly hiking food?

my god hell must have frozen over- cleverhandz took a rest day. :-)

dave castro is a badass

Watch out for those gators... I hear they like kettlebells.

#26 Joe: just speaking on behalf of myself! Squat cleans are killer, so I work them as much as I can unless Rx'd is power cleans.

I haven't been able to get this video to load, and it sounds like a good one, judging by the comments. I'll have to try again tomorrow.

Hi!

Any suggestions what to replace running with. I have 5 floors down to the street including 2 locked doors. I am thinking either rowing machine or bicycle. I am leaning towards rowing.

Looking foreward to a great workout!

Wait... and I spent money on a facility?

Damn.

#45 Nicole_AK

If you have access to CrossFit Journal #63 (Nov 2007) Rob Miller wrote an article called "Zone on the Rocks" - eating the Zone diet while climbing.

It likely will answer your question quite well and it has menus for 7 days too.

Great article Rob!

Regards,

#42 Keith - My apologies for my presumptuous post.
I am lucky enough to have a rubberized track nearby. My neighbourhood streets are okay for running AND I have a hill nearby for hillclimbs if I so desire.

When travelling I have to get creative but I'm not where you're at (Penn State?) so can't visualize your dilemma. I have run in the big city, down the turnpike, or even in a blizzard (it's actually quite motivating)(And POSE running for example works well in the snow and ice).

Be careful out there.

M/18/5'8"/145

shooting for 8 rounds.. lets do it

Still learning power cleans, let alone C&Js! So I did 20kg power clean and jerks.

3 Rounds (!)

As Rx'd

4 grueling rounds with about twenty secs left. Those Jerks were all I wanted but I loved every minute.

Dave,
How you been bro?

5 rounds treated it as a "running Grace" i.e. power cleans. Will do better next time. Have a good workout.

Nicholas As Rx´d:

5 Rounds (Started with the running)

Lu Modified 11 kg C&J:

4 rounds + 400 meter run (Started with the running)

As always a few days behind.

Did 5 sets of 3 on the Deadlifts due to pulled right quad.

285, 315, 315, 335, 335

Then rested about 5 minutes and did "Cindy" for the second time. Far better results this time than the first-

18 rounds

I must add that after reading a lot of the responses from yesterday's topic, that I was surprised to see the number of immature and spiteful posts that were made against a few of our fellow crossfitters. Yes, perhaps one or two that were offended should have just left one post and left it alone, but, the same can be said for a few that were posting the spiteful responses.

As a parent, the prevalence of porn in the media, whether it be tv, music lyrics, and movies concerns me as well, so, I can understand there frustations and concerns. And, perhaps a number of those posting the harsh responses have no children...I don't know.

Now, I didn't have time to read the topic, and honestly, I've never read any of the side bar topics. My schedule doesn't allow me to spend so much time on those things. I'm actually here for the workouts and training anyway. But, I thought I'd spend a few minutes tonight in response to some of the responses I read yesterday.

I'd prefer that Crossfit stick to Crossfit and training. But, as they say..."it's not my show".

Be responsible with your liberty and freedoms.
That's my dime.

Train hard!

anyone have any 'before and after' crossfit photos? I would particularly be excited to see some folks who were really out of shape and what happened over 6 months or whatever. So i have something to aspire to. If so, please email me. Thanks!

test

OMG those guys nipples were showing! I'm going to sue CF for exposing me to them!

Re: #59 Old Man Vern - You do not have a pulled right quad! Trust me! Those deadlift numbers and 18 rounds of "Cindy" would be impossible with a pulled right quad. Nice work!

BTW - Can we all agree that "John" from yesterdays posts probably had his most exhausting rest day EVER?!?

Can't wait for this WOD!

Aggression+Intensity+Perseverence = Results

Did a sandbag version of grace yesterday-and now this! Lovin the Coach

29/5'11"/184/male

four complete rounds and one run. God bless

Have we ever done this one?

Oooh this looks like a great workout! Can't wait to hit it tomorrow.

Yesterday I was with me niece so we went to the park, no gym.

Burpie Annie
50-40-30-20-10
Burpie
Sit ups
Time= 20:10

Today went for an early morning run, about 6+ miles, 48min.

Erin

Dave, nice work.

215.....keepin it real.

Still feeling under the weather; no effort at speed on this WOD. Emphasis on technique; while not pushing myself, it did feel good to move around a little before the plane flight to the east coast.

3 rounds plus 15 C&J + 300 meter runs. 65# ATA squat cleans and jerks (not push presses or quarter thrusters).

m/29/6'2"/195

Power clean/jerk from floor,

4 rounds in 19:45.

In response to those who have said that crossfit is toning down the WODs, increasing monotony, and turning up the sexual attraction factor:

I believe that CF can be interpreted in multiple ways; CF can be the method, tool, or a guage to see how well you utilize your methods and tools that you have acquired through your own experience.

Crossfit alone will produce favorable results and thus can be the method to "forging elite fitness".

Crossfit can be a tool that people will use when they feel it is necessary to meet the demands of their career, interests, or training. The nature of CF is that it is free and the ability to cherry pick and modify workouts is great, if people do it in such a way that it better meets their personal fitness goals - not just to make it easier.

Finally, I think the message board and many of the named benchmark girls create a great way to guage your individual abilities. I regularly complete the WODs but I don't feel that a 20min workout is sufficient, so I add extra work to the beginning and/or end of my crossfit WOD. Mixing the ideas of other outstanding coaches with the mastery of Glassman's is a great to achieve fitness and combat the monotony that some may feel is ever-apparent in any workout that is followed for extended periods of time.

28/m/5'8/166

75 lb clean and jerk
full squat cleans
.25 mi treadmill runs

3 rds + 15 c&j

This is soooo bad-ass.

Full squat-cleans?? and then extend into a jerk?

I look forward to the day when I make it to the states and join a CrossFit gym or even make a video of my own to post for the site. its been seven months and two days since is started with CrossFit. God bless.

31/m/170

3 ROUNDS, THE CLEAN AND JERKS WHOOPED MY BUTT. NEED TO WORK ON THOSE MORE, OR GO LIGHTER.

4 rounds barely c&j w/ 65lbs. kicked my ass, no a/c in the gym today really sucked!

95 pound cleans
400 meter stairmaster level 9

8 rounds in just under 20 minutes.

Shoulder giving me fits, didn't want to jerk the weight today.

Nice WOD today....thought I would mention this after the "too much repetition thread yesterday..... :)

Second time doing cleans, and first time doing jerks, so only 40kg for me. Oh wait, thats almost the rx'ed 95 pounds. Well, whatever. Only two rounds for me, but had a funny experience at the gym.

Three big dudes going in to the gym, hitting the bench straight away, and not a single of them did one rep. Arms never extended, and the bar never touched their chests. Well, they gave me a laugh at least.

Oh, and I subbed the 400m run for 800m on a bike.

Comment #71 - Posted by: Mike M/19/5'10/165,

Would you care to post your effot in todays workout so that I may judge your opinion against your performance.

Never thought of "waterboarding" KBS. Looks like fun.

I remember a post somewhere where the directions given were something like "the weight goes from the floor to overhead using any method." I can't remember the workout, but I think since this is a AMRITM WOD, the goal is to get to the point where form suffers at the expence of achieving the metcon affect somewhere around minute 15.

Any "coaches" on to answer? Thanks.

Max

Sunday musings...

WHAT? Are you kidding? After all that strum und drang yesterday? Feh, I got nothin' today.

Nice new WOD, though :=)

well, 2nd day trying CF. only got 3 rounds in but was friggin exhausted. i thought just goin to the gym and hittin weights was tough but this stuff is way more intense

well, 2nd day trying CF. only got 3 rounds in but was friggin exhausted. i thought just goin to the gym and hittin weights was tough but this stuff is way more intense

M.31.5'7.175
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Did full squat cleans
3 and 1/2 rounds (60 C&J, ran 3/4 mile)
I did a grace off yesterday in 4:37, so I wanted to work on full squat cleans. I'm interested to see the difference between full and power cleans.

4 rounds,
75 lbs c&J
500 meter rows

went to 20:43

Subbed 2 hours of surfing for today's WOD.

Was tempted to do the WOD as well, but time constraints put a stop to that.

Need to improve paddling endurance. More pullups it is then... :-)

400 meter + 15 C&J's
Jim 48/M/160 5 rounds + 375 meters
MArk 28/M/220 4 rounds + 400 meters

Welcome to crossfit Jerry! Today was a classic deceptive WOD. Never wished for 20 minutes to end quickly, like i did today. 6 rounds + 12CPJ. Legs are like jelly now.

Cool workout. Very creative!

And, Mike (comment #71), are you 19 yo? That's some pretty good incite into Crossfit. Well said. Nice job!

http://www.youtube.com/watch?v=2tdqe-IrlUQ&NR=1

Where can u buy this set up?

28/165/M

4 rds...not feeling so great this morning

198 today/47/m

I did 4 rounds in as rxd except I substituted the run for 400 meter row.

M/50/5'11"/188

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Substituted 95 pound snatches for C&J

4 rounds

m/26/180
95lb C&J
400m Run

3 Rounds & 12 C&J's

C&Js weren't full squat one's tho

#25
If you go to the FAQ section there's a link to the Brand X scaled WODS. They have women's rx'd weights there.
I'm really not sure why they don't post the women's rx'd weights on this page. It would be very helpful. Coach?

#91 D: I saw that in SkyMall and on Amazon.com

45/181

4 Rounds, 15 C&J and about 200m run. Glad that is over.

m/36/165
95lb c&j (not full squats)
400m run

4 rounds + 11 c&j's

that sucked.

done Sun, 5/18:

first did Michael:

sub'd 4 min ellipticals
50 good mornings 20# med ball/50 s/u
1. 7:24
2. 7:01
3. 7:04
21:29 151a/166m

5 min rest,
followed by WOD:
90# c&j (2 45# dumbells), 2 min elliptical
1: 3:45 (c&j 10-5)
2: 4:33 (c&j 6-5-4)
4: 4:41 (c&j 6-5-4)
20 c&j 6-4-5.
total: 4 rnds + 20 c&j, 163a/170m

forgot to add this:
Plus
20 min elliptical
5 min w/u 155 hr
tabata (20 sec on, 10 rest)
5 min forward, 5 backward, 5 forward
156a/170m

As rx'd
3 rounds, full squat clean & push jerk

wu
3 rounds
15 situps
15 pushups
15 35# KB swing

WOD
as Rx'd
3 rounds + 15 C&Js

I was really hoping for 4 full rounds.

Tomorrow will mark 3 months of crossfit. The changes have been incredible!

WU .5 mi walk on treadmill
WOD
4 full rds
w/75# PC & J

Was hoping to get 5-6 rounds in today. I got one round in at about 3:15 and had to quit b/c my exertional headaches are back. Gonna take the week off to prep for the only cert.

I wish I knew how to keep these headaches from coming back every 6 weeks or so...

Pack:
Complete as many rounds in 20 minutes as you can of:
65 pound Power Clean and Jerk, 15 reps
Run 400 meters (treadmill, 1% incline, 5.8-6.3-6.7mph varied)
women-45#

Started with 65# so I could use bumpers. Had to change to 45# after first 7 PCJ.
Used an oly bar so then switched to hang power cleans, 45#.
3 rounds +15 hpcj's. Clock said 19:56 I think.

2/3 CFWU, felt like crud during it. Pullups sucked. Don't think I ate near enough yesterday.

As Rx'd 3 rounds plus 8 additional C&Js
Fantastic workout. I was literally sucking wind.

Wife joined me for first time C&Js with 45-lb bar. She did three rounds plus 15 additional C&Js and then kept going past the 20 minutes to finish an additional 400-m run. Way to go!!

CFWU- minus pu's

2 rounds + 7 C&J's =P
45lb. C&J's
Brutal!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

35/m/70/170 form is u g l y. 2 rounds +6 C&J

46 / 177

Power cleans & jerks

4 rounds plus the 15 C&J in the 5th. I had 16 seconds left before the 20 minutes ran out. I decided to sit down.

Nice workout--someone yesterday said that things were getting repetitive. GET SOME

m/39/165 lbs

4 1/2 rounds - C&J weren't to full squat

CROSSFIT kicks ass - there is no place to hide. Just when my Kipping pull-up and HSPU are getting Ok I find that my running sucks. I think that Coach is spying on me

Bingo, caught a bit of your S&D from yesterday, was hoping for musings ...

On another topic, did the room res come through your email from Thursday?

Paul

21/m/5'9"/182

CFWU x 3

95 lb. C&J x 15
400m run

4 complete rounds

S/F

Are we are supposed to do full squat cleans, unless specifically stated?

Can we do split jerk or push jerk?

Thank you for your help?

2 rounds +10 c&j. Full cleans and jerks.

subbed power cleans (regular cleans don't feel solid enough yet) and rowing 400m

3 rounds + 5 c&j

subbed 75#
3 rounds + 8

treadmill .25 miles 95 lbs C&J

5 rounds in 19:13, couldn't do anything after that for a good minute or so.

41/f/5'10"/160

3 rounds w/ 45 lbs.

Still had just over a minute left, but couldn't get myself up to do more C&Js. I think if I would have started with the 400s, I could have gotten one more of those in. Great work out!

bw 165

5 rounds as rx'd

As Rx: 5 rounds of C&J and 4 rounds of 400M. First time ever in life doing clean and jerks.
Seventeen years of weight lifting, two weeks of crossfit, now I'm finally starting to actually "get in shape".

NaXx

this was BRUTAL and i wasn't expecting it at all. my back is still sore from deadlifts and back extensions and my legs are still sore, mostly from cindy i think. so it hurt in all the wrong places.

anyway, 3 rounds + 15 C&J + about 45m running

I think I remember a post in the forums talking about a lack of "novel" WOD's. Well here's the answer to that. This should be fun at 6am tomorrow. My friends bachelor party is preventing me from doing this today. I am in no condition to do cleans.

I love reading these commentaries. In fact, the first thing I do every morning is turning on my cell phone to look at the WOD and read the top commentaries.

Anyway, 15 reps 45 kilos Clean with Jerk and 400 meters running, as RX'D.

2 rounds done, with 5 seconds to spare. Not great, but good for a newb.

/Fan

First time doing this WOD. As rx'ed 5 rounds plus 1 rep C&J. Started with the C&Js.

M/51/165
4 rounds as Rx'd

Full SQCL and SJ and subbed row

2rds + 8CL ?????

nothing in the tank today

Jakers - I do, but was loving the full catastrophe of life at home all day yesterday. As much as I wanted to weigh in, I chose a better alternative.

For anyone who woke up today without thanking whomever you think is running this show for your health and wellness, here's the reason why you might have done so: http://www.commercialappeal.com/news/2008/apr/27/rhodes-star-truly-super-in-areas-that-matter/?feedback=1#comments

He was an incredible athlete, and one of the most unique, energetic, and engaging people I've ever met. He left me with this nugget one day when discussing a local badass whom I thought I might end up in a tussle with over an abusive relationship he had w a friend: "Paul, you'll have to beat him so bad he won't ever want to see you again, much less contemplate revenge."

Luckily for my stupid college ass, it never came to pass. I'll never forget though the contrast in Scott; deeply religious, no cigarettes no booze, clean cut looking as they come, but all man at the same time.

I hope I can learn to face all my life challenges with the grace and style he had.

Paul

M/19/83/184

skipped michael from friday to saturday

due to distence between running field and gym, i did 100 rope jumps in sted it took around 60 sec. with i find equal to 400m of running.

so my WOD was:

15 reps of 95lbs clean and jerk
100 rope jumps

10 min = 3 rounds

did have the time for 20 min, or warm-up :(, but my guess is that I would take around 6 or 7 rouds with properwarm up and in 20 min...

Jump Rope 1 minute
CFWU 3x12 OHS/sit-ups/Good-AM/pull-ups/Dips/Samson stretch

WOD results- 3 rounds + 8 Clean and Jerk (I know I did not go deep enough in the squat clean)

3 x 10 @ 95# Front Squats (for form) - I need to stretch out my wrists and shoulders to put the bar up where it should be during the front squats.

Keith D.

Try box jumps or tuck jumps for 1 min. Logistically, I find this easier to execute at the gym. The box jumps will smoke you out...

m/30/5'7"/155ish

no time today for WOD =(

Managed to get in four rounds in 22:04 but had to make some subs. I don't have headroom in my workout room so I did the cleans, then seated presses and then the 400 meters on the treadmill.
Great workout no matter how you adapt it but I wish I had the overhead room to do the workouts as rx'd. Where I live, working out outside isn't an option.

CFWU X 3

Time 20 min 6 sec

BrandX Mod Hang Power Clean and Jerk (10 reps) and 400m run rnds for 15 min

( 1 rnd + 10 reps)

Very out of shape. Had to walk on part of the run. I have a lot of work ahead of me.

31/M/185

55# FSC: 4.5 rounds

Still trying to obtain good form with FSC's. Very good workout though.

M/23/5ft5/155lbs

As RX'd banged out 5 rounds. Got some wierd stares in the globo gym lol. Aim for 6-7 next time

As Rx'd 4 Rounds + 15 C&J's
It stinks when the treadmills are a mile away from the weights in the globo's, but it does build in some recovery time.

4 rounds

M/27/183/69

5 rds as rx'd. Not impressed with myself need to work harder.

AMRAP in 25min, just because i turn 25 today.
did 6 rounds, with a 16 C&J one arm. 8 each arm. 45pounds kettlebell wannabe weight.

need to practice on one arm C&J.. felt really slow.

not sure it was a good sub, but atleast i got tired.

4 in 17min...eh

Embrace the suck! 4rnds + 8 C&J
Full squat cleans

Wife doing CrossFit too!! I thought the day would never come. 2 years into CrossFit, my wife joins the ranks!

Amy- 4 rounds of 35lb hang power cleans & 400m runs

DID FRIDAYS WOD TODAY
1ST-8:26
2ND-8:42
3RD-8:39

46 - 6' - 210#

CFWU X 3 (MINIMUMS)

AS RX'D

5 Rounds complete plus 5 - C & J's @ track.

All I can say is WOW! Started thinking I would bang out 8 rounds, Hah, after first round I was thinking oh man I hope I can pull off only 4 rounds...Happy with 5 rounds! Very hot for southern Ca these days 90* at 09:00 no wind.

59/m/74"/175

2 complete rnds + 1/4m run and 10 clean/jerks.
Started w/ run.
c/j s were done w/ 45 lbs for 1st two rnds and 55lbs for 3rd. All cleans were full squats.

non-WOD Training Question (4yr XFITTER):
Pulled groin (hip abductor) doing MMA-- legs splayed out taking throw. I think this may be a weakness in our program. My quads are very strong with 400+ squat-- I think my hip abductors may be out of balance wiht quads. Anyone have ideas on some XFTI exercises to work this? Lateral lunges with barbell? Side jumps? Regular lunges work the muscle some-- but need the lateral direction.
This muscle is a big problem in many sports(hockey is a big one) with long down time.
Thanks

I was so sure some of you elites would be getting 8-10 rounds. I'm so relieved to see most of you getting 4-5 rounds. I sucked some serious air this morning.
Got 4 rounds in 21:30 and my walk vaguely looks like a new born giraffe.

4 rounds. use 75 pounds for clean and jerk.

18/m/156

Savage!

29/M/511/180
As Rx'd 4 rounds

M/26/5'10''/198#

as rx'd 6 rounds in the words of Zakk Wylde
"oh the brewtality"

I'm with you #148. I finished 3 1/2 rounds just as the the timer went off, so I just went ahead and did the run to make it an even four rounds.

Most cleans were full squat cleans...we won't talk about the jerks...

did 5rds of on Track

20min

10 reps 95lb C&J
10 pull ups
400m Run

Felt like changing it up a little, felt like a long helen.

Women wt 65# (Power Clean)

4 rounds + 12 C&J

As RX'd
5 Rounds+15 C&J in just under 20 min.

42/170

All right bragging time. I've been doing CrossFit about 2 1/2 years now, Like everybody else, I wish this program had been around in my 20s and 30s, anyway. I took my son to a scout campout yesterday, we had about 50 people show up, including scouts and parents. Yesterday afternoon, we had several hours scheduled for swimming at the pool. Of course, most of the parents present were in their 30s and 40s. So my son is swimming in the pool and I finally decide to go in (water was very cold but that is a different story). I get to the pool, about to get on the diving board so I take my shirt and sunglasses off. All of a sudden, I hear one of the dads yell "Geez, Rick put your shirt back on, you big showoff"! As I am about to dive off, I am sure I had a big smile on my face all the while thinking body by CrossFit! I have worked out since I was a teen, lifted weights for year, run several marathons but feel that since starting Crossfit,I am now in the best shape of my life.

My turn to say thanks Crossfit!!!

Male/41/205lbs

4 rounds + 4 rds of Cindy

44lb kb for C&J

as Rx'd
2 rounds + 9

21 M 140#

Cool back at it again.

#30 no problem from me ; )

Your friend gerasene

M/23/6'1"/205

CFWU

WOD as RXed. 3 rounds in just under 20:00. Took too much time getting to and from treadmill and getting it up to speed for the runs. Otherwise probably could have gotten close to 4 rounds.

Todays WOD looked a lot easier on paper. WOW!

33/m/185
7 Rounds Rx

Mod: Full squat clean and jerks, Crosstrainer inst. of 400 m (ca 2 min)

2 rds (+ 10 C+J)

20/M/6'1"/195

Completely underestimated this WOD. That was absolutely brutal.

As RX'd: 3 rounds in 20:56

45/M/6'/180

ROUNDS: 5 + 12 CLEAN AND JERK AS RX'D.

THAT WAS NICE AND HARD.

HOT TODAY! 95*...GREAT VIDEO! LOVE TO SEE NEW STUFF LIKE THIS. THAT LOOKED FUN!

KELLY MOORE...FEEL BETTER SOON. SICK SUCKS.

P.S. LOOKS LIKE ALL CAPS MAY BE CATCHING ON?

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/39/199

as rx'd

4 rounds in 19:57

27/M/5'11"/215
As Rx'd 3 Rounds + 15 C&J

4 rounds as rx'd

m/26/165/5'11

5rds + 15 c+j

m/37/182

Buddy and I started with Heavy Fran (135lb thrusters/ pullups w/45 lb dumbell between feet). time was 13:35. Kicked my butt!

rested 10 minutes, then

did WOD. 5 rounds rx'd in 19:45

I'm shot...

Rick, awesome story, thanks.

Missed 4 complete rounds by 5 seconds on the treadmill. Power cleans...that needs help.

That video is one of the funniest things I have ever seen come out of the crossfit website. Way to go guys that looks intense!

That was HARD!

This was my first time with full squat cleans. I subbed 65# and did the running outside around the block.

3 full rounds + 5 FSQs.

One of my favorite parts of doing CrossFit at a GloboGym is passing out on the floor after the WOD and then watching people stare at me in disbelief.
- Chad

29/m/195

4 rounds in 21 minutes.

decided to finish the last 400 once I started... hurting on this one. felt great~!

Whata ass-kicker WOD!!!

M/36/201/5'10"

as Rx'd

6 rounds and 12 c&j.

Took it easy the first 10 minutes and turned it on late. Think I should be able to get an easy 7 next time.

M/45/159
Power Cleans 95#, 400 M Run
3 rounds plus 15 C/J + 300M

Hard!

Light wu and stretching.

I was up late drinking lots of cerveza with some Columbian Huey II crew chiefs I met last night down here at Ft. Rucker. I believe I might have been able to get a full 5 rounds in otherwise.

as rx'd

4 + 15 c&j's

40/M/165

warmup: row 500m(1:58) and CFWUx3(14:32)

Got my 'Starting Strength' book a few days ago and realized that I hate cleans so much because I'm doing them wrong. So today was a practice day, to get my form dialed in.

Hang Power Cleans(all in sets of 5):
45,50,55,60,65,70,75

Then Practiced Push Jerks(sets of 5 again):
65,75,85,95,100,105

35 m 5'10"" 195lbs CFT 1015

CFWU x 1 felt good so I went

As rx'd 4 plus 2 CJ pretty tough

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

I saw Arden Coger on TV doing timber sports thing. He was is fourth when I saw, not sure how it turned out.

I guess I'll do this with full cleans, but it seems like an overhead anyway kind of workout.

M/22/6'1"/185

6 rounds plus 15 c&j and about 4 steps

36/m/178
4 rounds as Rexd in 18:30. killer.

37/m/5'10/165

Rounds in 19:30 of:
65# hang squat cleans, 15 reps (forgot the jerk)
Run 460 meters
4 rounds + 15 cleans

5 rounds of: 65# jerk, 15 reps

65# and 75ft hill climb in each 400m.

4 rounds + 12 Clean + Jerks

That's a 300 foot climb over 4 rounds.

bw is 272

4 rounds a rx'd, form was getting questionable last couple of rounds, will do better next time.

The running has been rough, will get a lot better when I lose about 40 more llbs.

Loving crossfit!

M/48/150

65# split jerks
500M row

4 rounds @19:33

Jay, stop it, you're embarrassing me ... cause I only did five rounds and 10 C&J, 19.57.

Paul

M/19/187/5'6"
As rx'd - 5 rounds.

4 rounds + 10 C&J. I did power cleans with the thought that this seemed like a "ground to overhead as fast as possible" type workout.

I loved this workout. Unfamiliar, wasn't sure how it would feel, but brutally hard as usual. Keep 'em coming.

bwt:152

as rx'd...7 rounds

Some of you who have been here for a bit know that Coach, Lauren, and the moderators have kindly allowed me to ramble on Sundays, and my friend Apolloswabbie flatters me by asking for thoughts today.

On my way to the gym I saw three children, not more than 8 or 9, playing baseball with a fielder, pitcher, and batter, a "pitch-back" filling in at catcher. Not an adult in sight. Free, in that wonderful way that only kids seem to be capable of being free. Really put perspective on stuff.

But really, I have little to give today. Apolloswabbie at #129 has gifted us with a gem.. though. Click on the link, dry your eyes, then go hug someone special.

Thanks, Paul.

M/6'2"/28/150

3rd WOD since getting back into CF after a year off.

burgener warmup with 45# bar

2x15 rounds + 8 full squat cleans and jerks w 66#
subbed 800m row for 400m run (hate waiting for stupid treadmills to come up to speed).

need to drop lower on the jerks, and use less arms on the cleans. otherwise fun!

finished up with some pullups and dips.

apollo thanks for that article on 'superman' - while some may say he got a bum deal from life, i actually envy him for his positive attitude and refusal to give in!

12:30 90deg
As Rx'd 3 sets + 14 c&j's.
100 double unders
3X12 35lb kb swing

46/M/195

as rxed 4 rounds plus 15 clean and .05 on mill

Should have got 5 not pushing hard enough

Thanks coach!!

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Clean and Jerk 65lbs x 5-5.

As rx’d
2 rounds + 8 C&J

Cleans A2A. Foam roll after.

4 rounds even 45 lb dumbbells "runs" on elliptical due to PF

Just a thought. Like Grace, this calls for Clean and Jerk. With so many questions about technique, I believe coach declared "any way you can get it from the ground to overhead". So it's basically an anyhow. In my opinion, squat cleans vs. power cleans and jerks vs. press are two totally different battles. Comparing my times/results with someone doing something different is mostly pointless. Why not just specify so there is no cunfusion? 15 squat cleans, 15 jerks or 15 hang power cleans, 15 push presses. Whatever. Seems a simple solution. Anyone?

m/45/150#
---------------------------------
cfwu X 3

3 rounds

#1 12 +3 squat clean/400m
#2 8 + 7 squat clean/400m
#3 6+5+4 squat clean/400m

This novel workout kicked my tail.

Thanx CF, you are the BEST!
-----------------------------------

4 Rounds of 65lb C&J's

m/45/150#

cfwu X 3

3 rounds

12 +3 squat clean & jerk / 400m
8 + 7 squat clean & jerk / 400m
6+5+4 squat clean & jerk / 400m

This novel workout kicked my tail.

Thanks Crossfit, you are the BEST!

Paul,

That is just cheating. Make me laugh out loud and then cry.

I'm sorry for the loss but I'm happier that he was your friend.

Jason 'jakers' Parent

Did the C&J's Grace style (power clean and overhead)
5 rounds and 300m as rx'd

Damn, I just realized I did the wod backwords, oh well, I don't think it would have been much different.

31/m/190

4 rounds as rx'd (full squat cleans, combo of split and regular jerks)

For those wondering wether or not to do full squat cleans, here's a thought...

I think I could have gone much faster on the 400s if I power cleaned. I base this on a WOD that posted a while ago (Power snatch & run 400s). If you are familiar with "bricks" (bike followed by running) that is what my legs felt like during these 400s after full squat cleans.

Hope that helps! God bless!

27F/170/5'8"

subbed 55# squat clean and jek
400 m run on TM

150 meters shy of 5 rounds - finished round 5 at 20:38 - wow this was hard

m/46/6' 220

Raining here. Did 500m rows in leu of running.

4 1/2 rounds as RX ed.

32 yom 245 bwt
bike 10 miles to gym
wod as rx'd (grace style)
4 rds +15 power clean and jerks
bike 10 miles home

this one was one of those workouts that for some odd reason I thought wouldn't be that bad. I was wrong. again.

3 rounds +19 seconds.

I had a goal of 5 rounds and the C&J took a lot longer than I thought it would. The clean was quite easy after the dead lift weight. But for some reason the front rack position really tires me. I did some tyrannosaurus split jerks.

I've been trying to catch up on the WOD. I should have taken a rest day. And I think I will tomorrow. Then make up Cindy.

2 rounds as rx'd in 10 min

my friend and i are about a week deep in crossfit, we finished 6 rounds in 20:11
90lbs clean & jerk
400 m run

re: #206

I agree - squat cleans take more time and are harder than power cleans.

Moreover, I've heard tommy kono (olympic champ) state that you must catch the bar with elbows up (instead of elbows down - in the power clean).

I do full squat cleans unless specifically stated otherwise.

Nice video Tommy and Todd! Although that water looks a little scary! Hope to see you guys soon.

M/23/155 GregAWU

Subbed jump-rope (some double some single, 2 minutes per 400m): 6 rounds and 7 powercleans+jerks.

2 rnds + 15 no 3rd run 65#

CFWUx1
BWUx2

Women's weight, 65lb, c&j. All full squat cleans.
Jumprope for 2 minutes instead of runs

2 rounds plus 10 c&j

Age=28
BW=185

5 Rounds as rx'd.

http://www.stevesclub.org

100# barbell c&j, 400m on treadmill.

3 rounds + the 15 c&j, lovely workout :)

Just started again after a weekend break to phily. second week of doing cross fit. LOVING IT!

subbed the run for an erg

95 lbs
400 m erg

started with the cleans and jerks

4 rounds

This workout looks not so hard on paper then you do it and it kicks your ass.

M\43\190

As Rx'd, 3 rounds...10 C&J's

M/45/175/5'10"
CFWUx3
Using #75: 4 rounds (maybe 5). I was completely blown out after this workout I was barely thinking straight. This is the only thing I love so much that hurts so bad.

95 lbs
Full squat clean/push jerk
400m run

3 rounds + 8 C&Js

Ouch.

Been slacking but I'm back...

28/M/195

CFWUX3
AS RX
95# Squat Clean & Jerks / .25 Treadmill Runs
4 Rounds + 7 C&Js

At lunch time during the One World Cert:

pat barber: 6 rds + 15 cj
chong tseng- 5 rds + 11 cj
austin begiebing- 6 rds + 5 cj
jolie gentry- 5 rds + 6 cj
marcus neal- 6 rds + 10 cj
cullen young-blackgoat- 4 rds + 7 cj
freddy c.- 5 rds + 15 cj

40/M/175

Wow...what a butt-kicker, especially after two weeks off!

As RX'd with full squat cleans and push jerks:
4 rounds with nothing to spare.

WOD as Rx'd

3 1/2 rounds... Full squat cleans from the floor on every rep and push jerk at the top. The cleans left me with nothing.

I see this question a couple times a week.

** my understanding is that every time you are told to clean the weight, it requires a touch to the ground and a full squat clean. Unless the WOD says power clean. (do it this way every time and you will improve every time!)**

Did it backwards. Started with the run then full, ass-draggin', squat cleans into push jerk. 4 humbling rounds with 10 seconds left.

29 yom, 180 lbs

4 rounds full squat cleans

3 rounds

M/38/150

38/m/185
as rx'd

6 complete + 5 clean and jerks

27 YOM 185#
first time with this one got 5 full rnds as rx'd and was glad to be done! great workout!!

Light wu and stretching.

I was up late drinking lots of cerveza with some Columbian Huey II crew chiefs I met last night down here at Ft. Rucker. I believe I might have been able to get a full 5 rounds in otherwise.

as rx'd

4 + 15 c&j's

5 rounds + C&Js + just started 6th 400m
*all were power cleans

The description of Grace in the FAQ says clean and jerk just like today's WOD. If you watch the Grace videos the bar is brought from the floor to full extension as fast as possible. That's what I did and I needed an extra 21 seconds to get 6 rounds. Couldn't be happier.

cfwu as rx'd

wod as rx'd
4 rounds
5th round got 8 reps of C and J.

39/m/210#

3 rounds with 95# in 22 minutes (started the last 400m at 20 minutes exactly)

As RX'd, had to go to 20:20 to finish up the last run

5 rounds.

Everybody hurts.......sometime.

cfwu 2 rds
wod 65#/400m 2 rds 19:30

m/24/6'1"/186

4 rounds, two rounds were power cleans and two were full squat so i did an extra set of squat cleans after the 20 was up

CFWU x 3

Power Clean & jerks (65#)
1/4 mile treadmill runs

3 rounds + 15 C&Js

Great Workout!!!

Did this today instead.

95lb split snatches
handstand pushups
box jumps
30,20,10

super fantastic funtimes....jb

forgot my time sory......14:26.....jb

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
5 rounds + .15 mile (did it backwards - ran first)

m/6'/180

wod as rx'd. 5 rounds + 2 C&J. Done at track w/ bumper plates.

m/25/220/5'11"

As RX'd:

4 rnds + 15 C&J's

#225 Freddy C that is funny we got the same #'s and i just did your SDHP + Ring Dip WOD that you did with OPT(Nasty Video and i don't know about the pre BarB-Q) yesterday on rest day came in right on 6! I will prob be headed out to your gym for my cert! Trying to get to this next one in June! Time is REAL Tight......Always Train Harder

GI Jane: 13:39 mins
200 crunches
1.8 mile incline intervals on treadmill

The lil' Mrs.

2-ish Minutes on the Eliptical
15 Power Clean & Jerk @ 33 lbs.

3 rounds

Me

15 HPC & Jerk
200 Basic Bounce

3 rounds + 15 HPC & J + 135 Bounces

Then some static holds:
Mrs. - Elbow plank 2:00, Yoga Squat 1:13, Hang :30
Me - Bottom of Push-Up :58, Below Parallel Squat 2:05, Pull-Up (wide, chin at bar) :35

53/M/230

before the WOD did

Heavy "Fran"
21/15/9
135 LB thrusters
pull ups (-60 lbs)
16:11

WOD
4.5 rounds in 20 Min.

Great workout. Sunday afternoon naptime looks good now.

100+ degrees out. What global warming? :-)

50 lb kettle bell single arm power clean (went brain dead in the heat and forgot about the jerk part) :-(

7 reps per arm
400m run on a google mapped distance measured course around my complex

6 rounds total in 20 minutes. Finished run of seventh round.

Am going to go do some kb c&j inside here to make up for my lack of attention to detail...

10 reps C&J
25 box jumps

8 rounds.

WOD as rx'd: 4 rounds + 15 C&J

26m/6'8/215

3 rounds, with 10 seconds to spare....

Subbed 65# on C&J, cleans were more of a power clean, jerks were sort of like a push press too. Ran at 9.0 mph on tread.

3 rounds. Had to sprint all out the last 400m to just beat the timner.

32/m/210/6'5"

4 rounds + 5 c&j

M/30/150

75# C&J
400m

AMRAP in 20 minutes

2 rounds + 15 C&J + 150 meters.

Almost squeaked out 3 rounds. Will get it (or 4!) next time.

Spent a lot of time setting up the C&J, I can probably shave significant time there as I get more familiar with the move. WODs with olympic lifts always kick my butt as I'm so new to them.

MBK

Tommy and Todd - That video kills me every time I see it!

as rx'd. 95# squat clean and jerks from the floor.

3 rounds

190# M

3.5
pc

Still a newbie, and had to sub 15# DB thrusters as the weather was so nice, I did the WOD at a local park. 5 1/2 rounds with about 30 seconds left on the clock. Pretty much smoked for the rest of the day!

3 Rounds

27/m/182

4 rds as rx'd
Full squat cleans
Push Jerk

23/m/6'2"/175

3 full rounds power cleans

Loved this workout...also loved seeing another guy doing this workout at my crappy Capitol Hill Golds Gym.

2 rounds and 13 C&J (full squats)
finished 3rd round in 22:48

no gym today, so instead I am going to do a snatch breathing ladder with a 1.5 pood kb. Last week I did a 1-20 kbswing ladder and I noticed a big improvement in my concentration and respiratory control. It you haven't tried it give it a whirl when you can, I noticed it helped improve my time during Michael.

If you're not familiar with it don't worry it's simple. You do 1 rep and take 1 breath then do 2 reps and take 2 breathes....etc The more you progress, the more you can try harder cadences, like 2 reps 1 breath or 3 to 1 or 4 to 1....you get the picture

Hope all had fun with this one. I will make it up during the rest day

3 rounds using 65# C&J, finished in just under 20 min

85 deg -- 18May2008 -- 2pm

Form only so-so toward end -- a few were power cleans...

75 lbs X 10 for the c&j w/ 400m runs. 7 rounds.

30# kb snatch 15 left 15 right
Run 400 meters
Complete as many rounds as possible in 20 minutes

Did 4 rounds

O my god, the ones that look easy...you all know the rest.

Hot here in the mid 90s
warmup then

Started with the cjs, mixed in some snatches wanted to see if it would speed up my transition a bit.
Finished 4 rounds plus 10 cjs, timer dinged then finished last 5 as snatches.

post: 10 k2e but I was toast

Sand bag Grace, sounds fun Miles.

75 lbs X 10 for c&j w/ 400m runs. 7 rounds.

m/40/5'7"/145

Back problems today, plus logistics issues, so heavily modified as:

CFWU x 3

15 dumbbell swings @35lb
500m row

Got 5 rounds+15 swings in 20 min.

Finished with hang clean & jerk practice with light weights: 45,65,85 lb. Back felt better after working it.

CFWU x3 (PR! Finally able to do standard pushups for all 3 rounds!)

First time doing clean & jerk.

WOD: 1 full round + 15 c&j + 333m before time ran out.

c&j's: first round: 55# second round 45#

CFWUx3 (no ohs)

4 rnds
As rx'd
full squat cleans

4 rounds
pouring rain....ran for 2min at a time on tredmill on level 10

m/47/178

as rx'd (full squats)

3 rounds + 12 or 13 c&j's

3 yr old and 14 mos old banging on the window like maniacs, trying to break my concentration - it worked

5 rnds as rx'd killed me.

Cool video of some different old timers!!

http://video.google.com/videoplay?docid=2609149243719622443

Scott m/48

Miss read, started with run

3 rounds as Rx'd
4th run run and 3 c&j

m/21/5'9"/165

Hahahahaha, right! Completely bollocked this one up. I read the WOD wrong and did:

90.2 lbs C&J 15 reps
800m run
3 rounds

Did it in 24mins 45sec. First time doing C&J too. I may be in some pain tomorrow.

Jake: 23/m/195
6 Rounds + a few C&J's

Jeni: 23/f/121
5 Rounds + a few C&J's (45# C&J)

Rock On.

Teri (f35/5'7/153): 4 rounds + 15 C&J
65# and never dipped below 8.0 on the tread run (1.0 incl.)

Todd (M35/5'10/160): 5 rounds as rx'd
Stoked!

We loved this WOD. Give it a name, Coach!

Castro shouldn't you be fighting the GWAT instead of training for synchronized swimming?

33/M/185

Michael earlier today, 18:50 pr,

then after a few hours of yardwork:

WOD as Rx'd 5 rounds and 15 C&J, couldn't squeeze that last run in there before 20:00 was up.

#91

kettlestack.com

28/m/200#

Full Squat Cleans
Split Jerks
as rx'd 3 rounds + 15 CL + J's
Completed 4 full rounds in 21:07

WU: Mow the lawn, time: 90min

WOD:
As rx'd
Done as a "Running Grace" on the high school track. Only about 100 degrees F.

3 rds +11 C&J, along with a big ol' slice of humble pie. Started this thinking I would get 5 rounds or more. Had nothing left in the tank.

Thanks Coach!

27/m/180

180 pounds after a night of binge eating and drinking...it was fun but my performance suffered.

as rx'd w/ full squat cleans: 3 rounds plus 15 cleans in round 4.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie- 26/135, 35# C&J
4 full rounds, nice work sprinting
in the 4th round!!

Nic- 28/175, WOD as rx'd
4 full rounds at 19:45 could not make
it up the steep driveway in time to p/u
the bar.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

18/145/M @ spartan performance, Crossfit suffolk :P

rx'ed

4 rounds, of pure hell

M/21/220

First Day of Crossfit.

100# Clean and Jerks that we sloppy as heck + 400m run

2 Rounds + 5 C&J

Completely out of Shape. CF here I come

37M/5'10"/164#

As Rx (w/full squat): 3 rounds + 7 CJ

CFWU x3

As rx'd
3 rounds plus 13 C&J

This was a lot harder than I thought it was going to be. Thought I'd easily get 5. Maybe next time.

Chris

sub'd 70# clean & jerk

Finished 3 full rounds and then an extra 400 meters in 20 min

As Rx'd, 4 rounds. Very humbling WOD.

CFWU x 3

As Rx'd, 4 rounds. Very humbling WOD.

5 rounds in 20:45

(4 rounds + 15 C&J + 250m as rx'd)

post: 5 rounds of 5 tire flips and 20 pull ups in 7:54

power cleans @ 65 lbs
3 rounds

30/m/5'10"/230

Did power cleans
3 rounds + 15 cleans

28/m/189

3 rounds + 15 cjs

full squat cleans, jerks

41/M/5'10/240

My first time doing C&J, so I reduced the weight to 75# and tried to be pretty methodical about form. This was pretty hard for me. Only got in two full rounds plus another 5 C&J. I also did Friday's Michael yesterday instead of resting.

f/31/5'4"/130

Great wod today. Total gasser.

Got 5 rounds (65# c&j).

First wod in my very own brand new box. I got a little emotional afterward.

Thanks, Coach & CrossFit.

42/170

Still getting over a cold, I was hoping for 4 round...

As rx'd 3 rounds + 6 C&J

MAWL

power cleans for both/400m to street and back

A - 4 rds + 15 CJ + 200m (65 lbs.)
M - 4 rds + 8 CJ (95 lbs.)

Dave,

Awesome picture, you are definitely a BAD ASS!!

I know that I have been referred to as the "Trainer of Trainers", but I wish I had half of your skills. I am proud every time that I see you in the group pictures from the Certs you teach at. I know the participants are getting world class training, they don't even realize how lucky they are.

I have been working on my technique ever since you crushed me on the 400 meter and Snatch Workout, but I definitely have a long way to go. I figure that just trying to keep up with you is going to up my game, it's always good to have a role model.

Keep working hard brother, one of these days I am going to beat you.

Brian M.

-Genetic Potential

85 pounds c&j 400 meter run

3 rounds in 20 minutes

That was very hard.

M/32/6'1'192lbs

CFWU x 3

as Rx'd

6 rounds + 4 clean and jerk

F/40/5'2"/122

As Rx'd for women (65 lbs.)

3 rounds + 15 C&J.

Wow -- that was hard. I was gasping for breath on the C&Js and stumbling along in the runs at slower than a 10 minute mile pace, still trying to catch my breath from the lifting. Finished up with one more 400 just to finish four rounds. After I recovered, I told my husband -- can't wait to try that one again in a month or so, I just know I can get four full rounds!

That is quite the video, some serious devotion there.

Well the family and I are tucked away in the mountains in a tourist town called Jasper so I got up early and, on an empty stomach, did my first 5K since my injury. It may have, in fact, been my first 5K of the year considering I was doing mostly heavy lifting from December to early Febuary.

I finished in 23:06 and I was pretty happy with that. I was running at about 80% for most of the run and the whole first 2.5K was into a headwind. I kept telling myself I didn't have to run fast, just run well and I think I did that. The ankle held up and when I finished I felt amazing. Onward and upward!

Post-nada, I forgot!

19/m/165

As Rx'd

4 Rounds + 15 C&J

I'm disappointed in myself. I shot for 7 rounds minimum but i severely underestimated the difficulty of this workout.

3 rounds + 4 C&Js
using 75lbs

31/M/6'0/190

Sub'd 30lb DBs due to lack of bar at home. Full Squat Cleans and decent jerk form.

4 rounds + 3 C&Js. Brutal.

29/m/6'1"/212
2 rounds

M/46/145
At the track
WU with 2x 1 lap run, 10 pullups, 15 pushups 15 squats.
As Rx'd
Full Squat Clean and Jerk
3 rounds + 15 C&J + 300 metres.
(4 rounds in 20:30)

Tracey
F/43/115
WU 1 lap run, pushups, C&J practice for WU.
As Rx'd for women
2 Rounds + 15 C&J
Tracey's goal was 2 rounds - she made it in 13:20 and stopped then. She convinced herself she could do more after 5 minutes of lying there and realizing she would live.
Fantastic work with great form too.

as rx'd

5 rounds completed

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

BW 178#

2 measly rounds as rxd. Did 5 extra C&J for penance.

M/29/6'5"/195lbs
First WOD, managed 6 rds with a little less on the C&J. 30kgs, whatever that is in lbs.
new to this, what does rx'd mean?

37/m/5'4"/164

I messed up and did not fully read the board today and I wound up doing cleans only (no jerks). I missed out. If time allows, I might try to go back and do it again later this week, with the jerks this time.

I also did not get to post on my "Cindy" workout as I was not able to get on the computer: 23 rds.

23/m/196
As Rx'd

5 rounds.

As Rx'd
3 rounds + 15 C&J

I really thought the C&J would be the hard part, but the 400m actually caused the most pain.

m/40/245/6'

As Rx'd
(no full squats)
4 full rounds plus a 400 and 5 clean and jerks when time ran out. Went ahead and finished the fifth round in about 20:25.

Anyone else sitting here waiting for Monday's WOD?

Go CF!

20080518 1720
1 km row, CFWU 15 x 2 (10 x 3 ring dips)
WOD080518: AMRAP in 20mins of 15 C&J (42.5kg) and 400m runs: as rx'd (did power cleans), 4 complete rounds + 15 C&J, completed rd 5 in 22:19...and man was it raining!! I hope my bar doesn't rust!
Jim #277: Go spam somewhere else...seriously.

One run shy of 4 rounds of:

135# full squat cleans and split jerks - 10reps
400m run (in subdivision)

m/33/200
pcj 15 reps-400m treadmill
5rnds 19:40

#321 ... i am lol ... eagerly awaiting the pain.

23/m/172

As rx'd

5 rounds

23/m/172

As rx'd

5 rounds

Steve

46/171/M Great Workout!

Replaced 200 jump ropes for run/ Hang Clean & Jerk

4 Rounds + 12 C&J's

Workout for Michaela and I was @ CrossFit North Santa Cruz this morning. Coach Jason H.-- THANK YOU what a great workout today at an awesome gym!

#199 silverback

I agree. C&J is totally different than PC&J. I have to work on my hip and leg strength so I always go with the full squat clean unless it's specified otherwise.
A Clean and Jerk to me means always a full squat clean AND a jerk - not a push jerk or a push press or a thruster for these WOD's. It's easy for this WOD to morph into something entirely different.

For this WOD, the C&J to me means a pull from the ground, to full hip extension, to a catch at the bottom, to a full hip extension at the top, then a dip, full hip extension drive the weight up, dip under then full hip extension again. Lower the weight to shoulders with soft knees and touch-and-go again.

With 4 hip extensions per rep this WOD works exactly what I need.
I tried for 5 rounds to no avail. Kudos to those who made 5 (or more - wow!)

Paul - thanks for posting the link to your friend "Superman."

Comment #80 - Posted by: Nicholas C. at May 18, 2008 6:49 AM

"Would you care to post your effot in todays workout so that I may judge your opinion against your performance."

-I don't know if the intent was sarcasm but I'll post as i usually do.

CFWU 3x12

6Rounds
Double C&J with 2 20kg. KB
400m Run on a Track

Used KB's for ease of transport.

*Spend all afternoon purchasing wood, pvc, & steel to add to the home gym.
-8ft long Pull Up Bar
-10ft high bar to hang rings
-Slosh Pipe
-Paralettes
-Lifting Platform
-Plyo Boxes

As R'xed.

4 rounds + 15 C+J's and 200 m run.

This was harder then I thought it would be. But it was cool to do it at an actual track.
Off day for me tommorow. Everyone work hard!

3 full rounds plus 10 clean and jerks.

That was a fun one!

m/19/6'1"/172

4 rounds with about 30 seconds left but couldn't get the weight up again!

3 rounds, but had to stop after 12 minutes (time pressures. Ave of 4 min/round.

26/m/6'4"/215lb

2 rounds in 18:30 :(

never done clean n' jerk before, and it showed. my technique was awful, and i found myself using my arms for almost all of the lifting. could never get under the bar enough not to. need to practice the motion with an unweighted bar so i'm more efficient next time. :(

first time cf'er

first time c&j ever

2 rounds and 10 cj's

3 rounds

running was through the neighborhood, distance might have been off but it was up and down hills

form was pretty bad at the end on C&J

3 rounds and 15 Power Clean and Jerks in 19:56

Complete as many rounds in 20 minutes as you can of:
97 pound Power Clean and Jerk, 15 reps
Run 400 meters

m/42/176

3 rounds plus 10 c&j

run was 425m each time

36/6'2"/195

Pre-workout: Atv'ing and hiking all day at 10k feet. Got home, got everything unpacked, changed into some shorts and running shoes and 321 go.
Rounds: 4 as Rx'd w/full squat cleans

Tough workout.

as rx'd:

6 rounds, the hook grip was key on this one...

M 28/5'7"/184, got 3 rounds in at 75 pounds and 400M. An additonal 10 Clean and Jerks were done but at 75 lbs, I call it 3 rounds. A nagging rotator cuff tear from 10 years ago seems to dislike this workout but, I gave it a good shot.

m/36/181

scaled since I have been sick.

10min
95# C&J 15x, 400m, 95# C&J 15x

2 rounds, 12 c+j. I think my form wasn't great because my biceps are as sore as anything else. I'm very excited about the new workouts!

2 rounds plus I think 5 or 6 CJ. First round 65# but worried about form so stepped down to 45#.

Knees really hurt, think it's the running and not the weights.

Trying to decide if I should switch to rowing for a bit then slowly work the running back in at a later date when I'm lighter by a bit.

33/m/135

30 lb C&J (the only bar I have right now)
and runs in the mountains.

3 rds

It was all done outside early afternooon and the heat almost killed me. I think I'll start shifting my workouts to the evenings.

Just did the workout after running a tri, WTF was I thinking.....4 rounds I'm out.

3.5 (run)
65
60
60

3 rds as rx;'d full squat working on technique a little slow. My wife enjoyed every minute of it.

37/M/185

wow. That was deceptive.

3 rounds in 19:40

1st round with 65 lbs
2nd & 3rd with 55 lbs

I'm still not sure if there's something seriously wrong with my shoulders, so I'm trying to take it a little easy... I have NO idea how I'm going to accomplish that with tomorrow's WOD! SDHPs, HSPUs, AND pushups!? Not exactly a recipe for resting my shoulder... I'll have to figure out some stuff to sub... Looking forward to it, though! It feels to be back on regular workouts after being in vacation for a couple of weeks...

M/54/203#/71" 101°

as rx'd; 3 rnds in 20 min.

I really focused on a deep squat and elbows up.

as rx'd with full squat cleans and push jerk

3 complete rounds

C&J got stronger as I went along

25/f/5'2/131#

breakfast: run 46 minutes = 6.15 miles

work work

back to the gym for:

warm-up run 400m, warm-up 65# cleans & jerks x 10,
cfwu, 15 x box jumps(24"), mountainclimbers

WOD:
amrap in 20 mins
15 x clean (full squat) & jerk 65#
400m run

5 rounds even

great WOD! a real buttkicking sweatfest. feel like i should be able to do more than 5 rnds in 20 mins; 65# is on the light side; but herpaps i didn't have the steam to handle the full cleans faster.

post: playing and winning bball game in the hottest, muggiest gym ever

nadia - haha! yes it wuz a rare WOD-free day, but i did still do the 6 mile run yesterday :-)

Apolloswabbie - i'm in the same boat as u w/the soreness from DLs/Mary/Michael and thank you for posting that great link.

m/36/5'11"/165

as Rx'd
4 rounds and 4 jerks

Super tough, never had a chance to fully catch my breath

Black Dragons representing JOC, Bagram AF, Afghanistan

3xcfwu

as rx'd
6 rds + 14 c&j's

I'm participating in the CrossFitCentral Spartan 300 challenge, so I'm not currently doing the mainpage WOD. I miss the comaraderie, though, so thought I'd post my workouts here.

CrossFitCentral warm-up

4 rounds of:
Walking lunges w/ PVC pipe overhead x 20yds
25 push press, 25 lbs
Standing broad jump x 20yds
Sprint x100yds

Time: 20:56

Temp about 85 deg F after 6 pm here in El Paso. Dripping sweat by the end.

F/58/5'6"/138

4 rounds

2 x 1.5 pood KB for the Clean and Jerk at the track.
Form sucked by the end.

48/M/215

2 & about 180m of run

Full squat cleans, and I just finished the Crossfit Kids seminar where they touched on pose running, so I tried that and really felt the back stiffen, but I think I will be able to make it work.

Age 52/BW 250# subbed 55# single arm snatches (15/side) for 95 pound Clean and Jerk and 500 meter rows for 400 meters runs, stopped clock between weight room and aerobics area. 3 rounds in 20:00.69! this workout is what CrossFit is all about.

48/m/140
5 rounds

M/36/140

as rx'd, full squat cleans & a push jerk, @ home, runs on TM @ 8.3, 2 rounds + 13 C&J.

m/40/205

Did clean and press vs. clean and jerk

4 rounds + 6 clean&presses

m/21/205
3 rounds + 15 c&j
first round did full squat cleans, after that all were power cleans
didn't have a stopwatch and had to work in with some people on the oly platform, but I was dead at the end regardless

As Rx'd with full squat cleans:

3 rnds

My lower back was tight as a drum, which slowed me down on the squat cleans.
run times:
1:48 / 1:57 / 2:08

If anyone out there is in the IZ, I saw kettlebells in the Blackhawk gym last night. Too bad they took the Concept II out, but at least I can do legit kettlebell swings now.

S/F
Katz

Did with 80# instead of 95#. Too heavy for me.
3 Rnds + 1 C&J + 1 Clean.

F / 70" / 28 / 175
4 Rounds
C&J: 55lbs
Run: Around MWR North compound...aprox .25mi.
249cal / 35%fat
175MHR / 159AHR

as rx'd 4 sets
40 pushups last 1:20
thanks to all for your support.

did a 10 km hike and 30 min of snatch practise instead.
Apolloswabbie thanx for the link and to Bingo for pointing it out
Have fun,
Johan

m/35/82kgs

3 rounds
95lb
400m

m/20/67kgs

As rx'd 4 rounds + 4 C&J

M/35/5'6"/140

3 rds w/45kg

M/35/5'6"/140

3 rds w/45kg

As Rx'd, 4 rounds

M/25/5'8"/130lb

3 rounds + 15 C&J + 100m

that was a "crossover" back in the old cct days

M/51/165 Monday 5/19

Wow, that WOD was much harder than I expected. At least I did full squat cleans for the first time, which took a lot out of me. All C&J sets were broken.

Weight as rx'd, sub'd 1/4 mi. on TM - 2 rounds + 5 C&Js

At least I have something to shoot for next time, but I don't look forward to doing this WOD again :(

4 rounds as Rx'd

190/M/26/6'2"

WOD: Did 4 rounds in 18min 47sec with 5 more C&J's at 95lbs. Great workout. I was sweating like a pig!!

That was a great WOD.
(45kg, Power Clean and Push Jerk)

5 rnds + 8 C+J

4 rounds...

2 rounds with 45# bar.

I had to stop after that because my left knee gave out completely! :( As soon as I started, on the 2nd rep, when I started to bend my knee to jerk the bar up, there was a sharp pain..so, I stopped and tried to shake it out. (I had warmed up before w/ 1 set of the CFWU). Then started again, same pain. Figured something was off. So, I tried plain squats..no problem. It was when I got into the position to jerk that the pain hit -even w/o the bar. So, decided to run the 400m. No problem there. Came back to the CJs...and had to do a variation of jerks and shoulder presses to work through and around this. No idea why! I didn't want to give up completely. Hopefully, this pain will fix itself!

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps SUB Hang Clean and Jerk
Run 400 meters

3 + 4 Clean and Jerks

Recovering from being sick...did this with 35lb dumbells.

4 rounds

3 round plus 1.5 run
clean and kerk at 65#

3 round plus 1.5 run
clean and kerk at 65#

Sub 85# C/J. 3.5 rounds. Ran out of time prior to my last 400 m run. I am still recovering.

Sadly :(
I only got through 3 total rounds (+4C&J's)
finished the fourth round anyway...

Mountain biked 18 miles in 3.5 hours.

25/5'9"/136

3 rounds + 1 clean & jerk (30kg)

Did full cleans

30/M/190

as rx'd - 3 rounds plus 14 C&J's

just got over a stomach flu, felt so week

John

3 complete rounds; i finished my 4th 400meter run and 5 c&j in 20 minutes!

3 complete rounds.

3.5 rounds as Rx'd

A lot more difficult than I had anticipated!

19/05/08
4 rounds + 3 c&j

95 lbs clean & jerk (full squat clean) + 400 mtr run.

4 rounds + 15 C&J's

45/f/146/5'6" As rx'd for my body weight.
2 rounds.

m/39/5'4"/143

3 rounds + 5 C&J

Stuck in hotel had to modify a bit

Cfwu x 3

1 pood kb, 15 cj ea arm 50 sdhp with kb

2 rds + cj

As rx'd; 3 rounds + 5 C&J!

I'm a day behind...

I'm always hard on myself for my numbers then I realize that I'm using the rx'd weight (instead of the womens' scaled) and sometimes see I'm matching others' numbers.

I went from feeling very humbled to very proud of myself this morning. Thanks Coach!

BW 168

as rx'd

4 rounds + 2 C&J

Did Full Squat Cleans. Not feeling great today, felt tired and worn down from camping for the last week.

This was my first outdoor WOD, done at a friend's house to suitably hobble me before a day on the trails...

Forgot a couple of plates (had to drive them down to his place) so ended up doing it with 36kg.

M/30/157#/67"

5 rounds = 5 C&J's with 79lbs in 20 mins.

The lighter weight really made me annoyed, but uneven ground and running up an incline made the workout suitably damn hard anyway.

4 rnds as rx'd/ full squat cleans...ran on treadmill

don't feel comfortable with c&j

so went to art hill

3x cfwu (no pullups or dips; did good mornings for back)

tried to do as many sets in 20 as i could of:
2 hills
20 burpees

did 4 sets. lost my keys.

M/23/180lb/6'

3 rds as r'xd

this one was hard but good! had to do the runs on a treadmill. did as rx'd. got 4 complete rounds in and made it through 7 more c & j's. did this workout at a globo gym, so had to navigate from lifting station to treadmill (waste of time). to try and make up for it, did all runs at 10.0 (fastest setting for the treadmill). each one felt good at first then draining. loved this wod.

32/M/182/6'00"

As rx'd:

3 Rounds + 15 C&J’s + 200m.

(1/8 mile short of 4 rounds.)

Dan D.
www.CrossFitStickers.com

5 rounds as Rx'd. Brutal.

M/46/185/6'1"

As rx'd

used treadmill

4 rounds with 15 sec to spare!

4 rounds plus 400 meters as Rx'd on treadmill. I did the Army PFT yesterday, so I was already a little busted up when I did this one. I like it - it should be a benchmark. We can call it...Juanita.

Tim:

pre: Burgie, hip flexor stretch, pullups

WOD: 5 rounds (hellish!)

post: more pullups

I thought I'd shoot for 7-10 rounds... HA HA HA not

160/M/30

as rx'd

3 rounds + 15 cj

very pooped

Kicked my ass.Really enjoying the endorphin buzz the last week. Allyson NYC You are a doll. Thanks for inspiring to stick to nothing but crossfit. One month

m/168/5'9"/28 as Rx'd 4 rounds plus 15 clean and jerk plus about 200m. Loved it

Bwt: 134

As Rx'd with full squat cleans

4 rounds + 15 clean and jerk + 200 meters

M/32/199

CFWUx2
4 rounds even at 19:55.
Tough.

As Rx's w/ power cleans

6 rounds + 15 CJ's + 300 meters

4 rounds - power cleans

A day late i was driving all day yesterday from chicago but
as Rx'd 4 rounds with 30 seconds to spare and i just sorta said screw it to the last 30

34/M/160

I read it but must of glazed over the jerk part of it - did full squat cleans 15 reps at 95lbs and 400M run....

3 rounds + squat cleans and .17 on the run.

4 rounds + 250 meters

3 Rds

cfwux3-backext
burgx2

20min amrap
95 clean and jerk
400m

2.5rounds

30 ride along seafront to gym
3 rounds @ 40kg not 42.5 Rx'd
400m's on running machine
20 min ride back wind with me

33yom/167/6'0"

Subbed 200 rope jumps for 400 meter run. A shameful 3 rounds + 11 C&Js. Didn't have it today.

36m/6'1"/200 lbs

three rounds + three CJ's

25m/5'10"/185
115#c&j, 400m run
3 rds
concentrated on form

27/f/140

3 rounds + 15 clean and jerks.

75lb full squat c&j's, runs up 2 flights of stairs...that put a damper on my transition :)

4 or 5 rounds of this is a great show. Those of you that think that you should have gotten 8 let me put it in perspective.

I used to run a 4:30mile, and when I was training for that (and only weighed 130#) I was never able to get 10x400 done in less thatn 20 minutes. You have to really fly to get more than 5 rounds in this workout.

Joe

m/31/218/6'

CFWUx1

5 rounds as RX'd

C&Js got sloppy towards end. Got some funny looks as I ran transitioning from t-mill to barbell from some dude who was doing preacher bench curls the whole 20min:)

cfwux3

2 rounds plus 15 plus 170meters

M/38/216

Been lazy the past couple of weeks, save a 27 round cindy. Was concerned about my clean and jerk form since I've been off the oly's for a while. Scaled to 75 lbs with the goal of 5 full rounds.

4 full rounds + 5 c&j. Burning lungs and lactic acid were in the way of 5 full rounds. I'm going to try this one again soon @ 95lbs.

Warmup yoga w/ Tina. WOD as Rx'ed, (had to run up the stairs of the gym to get to the treadmill), four rds with half a minute or so to spare.

28yo, 5'11", 172lbs

3 rounds + 5 C&J

Good workout. Ended up walking quite a bit in those 400 meters. Still getting back into the swing of things after a semester off.

38/f/145/5'4"

almost finshed 4 rounds. accidentally did runs first. subbed 65 lbs.

3 rounds plus 9 c&j

2 mile run
15:30
then WOD with x-trainer
4 rounds in 19:17

4 Rounds + 2 C&J's
Did full squat cleans. Form felt good on the cleans, but I couldn't burn through them like I had hoped.

5 rounds

2 rounds +15 +144 meters. I snatch a lot more efficiently than I can c&j.

m/40/72/181

Scaled to 75 lbs
5 full rounds

I went 49 seconds over to complete 4 rounds using 2x30# dbs for the full squat cleans and jerks.

M/39/185

As rx'd: 4 rounds.

Went 40 seconds over to finish the round, running like a hen at the boneless chicken ranch, nothing left in the legs.

Plenty of room for improvement.

More better faster

29 yom 225#
much harder than it looked
as rx'd
5 full rounds + 8 C&J
had to run up 26 stairs to run the 400M

as rx'd 4 rounds

3 rounds + 15 C&J

F/39/160/5'10"

4 rounds + 12 c&j's
used 65#

I hate running.

5 rounds as rx'd

M/27/5'10/170

4 rounds + 7 C&J

3 rounds as rx'd

hot as hell in my gym today i had long rests of about 2 mins or so a few different times. that means lots of room for improvement.

also i got some xtreme rings in the mail this morning so today was my first time ever doing ring dips or pull ups. definitely harder than bar dips but after doing the ring dips i feel like the 21-15-9 cycles will be much faster on rings instead of the ridiculous 63-45-27 i used to do as a sub. the rings are pretty sweet though, i cant wait until i can do my first muscle up on rings, it will be the best day of my work out career to this point for sure.

3 rounds

5'11" / 270 / m

95 pounds
full squat cleans/jerk
0.3 mile loop in my apartment complex
3 rounds and some change

New to crossfit as of last week, this workout was brutal. I could've puked in the first round.

10 min. erg
CFWU X 1

WOD (scaled)
AMRAP in 20 min:
65# Power Clean
~400m Run
5 full rounds

Trying to get some consistency. Tough on the heart and lungs.

6'2"/195/m

almost 3 rds. C&J @45#. didn't finish 400 m (did about 1/2).

Helped someone in the gym try C&J for the first time. Awesome!

as rx'd

4 complete rounds plus 4 clean and jerks

still working to get WAY better.

m/25/5'10/191

As rx'd

4 rounds + 5 c&j's

m/26/180

3 rds and 15 reps, 150m...

done a day late,
As Rx'd- 3 rounds on the dot.

Back cramped badly on the first run. Had to go slow for the rest of the cleans. Only a localized cramp, no lasting issue at the injury spot.

As rx'd: 2 rounds

MC,
As RX
3 rounds, 2 clean & jerk

5 min C2, CFWU w/du and clean n jerk warm ups, BWUX3

3 rounds + 2 clean and jerks (full squat)

Used 103#'s for clean and jerks. Not trying to be a hero...just wanted to use the good pendlay bar (15k) and my 35# bumpers...need to get 10 and 25# bumpers still.

Hand grip stuff post.

F/27/5'8"/170

75 Push ups
50 Sumo High Pull Dead Lift 65#
50 Dips (on Gravitron 1-25 with 60# assist, 26-50 with 70# assist)
30 Pull ups ( with mini jump really working the negaitve)
25 Handstand push ups (on wall with decreased range of motion)

14:43

Then did some HSPUs with feet on 15 reebok step risers to practice with better ROM

192lb male/27yo

finished two rounds in 10min
Looking for better performance tomorrow.

F/45/160

Subbed 500m rows since I didn't get to do this til after dark; full squat clean & jerk w/42 lbs.

Finished 3rd set of c&j at 19 minutes so went ahead and did the 3rd row; Total time 22:03.

m/31/240#

6 rounds 19:33

Charity-
65# PC&J (grace style)
6 rounds + PC&J's
runs outside

Jeff-
6 rnds + 8 c&j
c&j-Grace style
runs outside

100lb clean and jerk.

3 rounds + 6 clean and jerk.

97th annual Bay to Breakers...

12K - 55:14
My first 12k ever. goal time was sub 1 hour. killed it.
had a longshoreman's breakfast afterwards then raged all day. Sub 50mins next year...

M 30 71kgs 5'10"

as rxd

4 rounds + 15 c+j's.

N: 4 rounds + 5 C&J (65lb C&J)
J: 5 rounds as Rx'd

4 rounds (took 20:25)

Subbed 1.5 minute cycle sprints for 400s.

4 rounds (tougher than I thought)

Did cleans with 22 kg DB and ran on a treadmill.

167/24/M

4 rounds w/10 C&J's at Rx'd weight

167/24/M

4 rounds w/10 C&J's at Rx'd weight

95# squat clean & jerk + 50 lunges per round. I hate doing a 400m on the treadmill.

3 rounds. Toughest part was the jerk...

40/f/149/5'8

wod on Monday morning.

2 full round + 15 c&j & 200 m run.

C&J at 25kg

Ran on treadmill. Took time to key in each time and get up to my speed (a slow run or quick walk).

Cleans from hanging

Used 95lbs

Ran on Treadmill 8.8 @ 2%

4 rounds plus 7 C&Js

male 46 years 6'4"/238lbs = 5 rounds running, 4 rounds c&j

Jennie: 26 F 160# 5'9"
65# Clean & Jerk, 15 reps
400 meters

Completed 4 rounds and 8 clean & Jerks in 20 min. then continued on and finished the 5th round.

31/m/6'2"/205

4 rounds + 8 C&J as rx'd

Full squat cleans. Just received my bumpers and bar yesterday from Wright rubber. Tore a chunk of skin off each pinkie finger on the last partial set. Sucked a lot of wind on this one.

Phil 4:13

5 rounds as Rx'ed +7 clean and jerks.

M/23/266lbs
Made it 2 1/2 rounds 2minutes over time.

M/23/266lbs
Made it 2 1/2 rounds 2minutes over time.

as rx'd

5 full rounds + 7 C&J

This one was a lot tougher than I expected, although I find myself saying that a lot..

24/m/195

did it grace style, pc&j as fast as possible w/95#

1/4 mile runs

5 complete rounds

36/m/225
As rx'd full squat clean & jerk

3 rounds + 10 c&j.

Done with power clean and push jerk(grace style).

7 rounds

M 33/144/5'7"

65 lb clean and jerk, 400 m run - 4 rounds

Ryan did 2 sets @ 95lbs & 1 set with 45lbs working on his form

Greg's WU

4 rounds and 2 C&J

this one was harder then expected..

it totally whiped me out!

As Rxd. runs on TM
3Rs and 2 C&J

I did this early Sunday, but just posting now. I couldn't tell from the messages at that point if we were to do full squat cleans or power cleans, so i did a hybrid.

4 rounds (odd rounds = power cleans; even rounds = full squat cleans) + 5 power cleans

that was ridiculously hard....i like it

5 rounds plus 1 C&J. Used power cleans. OUCH!

M/48/185
Training at 6500'

As Rx'd
4 rounds plus 15 c&j

m/24/185

as rx'd 3 rnds plus 4 C&J

had a tough time with my stopwatch plus it started raining halfway through. Oh well...

Kristin R:

sub 30# C&J

2 rnds plus 15 C&J plus 200m run

199#

6 rounds as rx'd

Tuesday May 20th WOD

So, it has been a few days since I posted or did a WOD. I spent all weekend working around the house and took a couple of rest days. My body is thanking me for it, but I feel a little guilty. I am going to move a couple of days behind the posted WOD and make sure that I keep up from now on. Below is tonights workout. I will edit this post later this afternoon after I complete the workout.

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

My version is scaled to:
Complete as many rounds in 15 minutes as you can of:
45 pound (empty oly bar) Hang Power Clean and Jerk, 10 reps
Run 200 meters

I ran/walked .25 miles on the treadmill after doing the hang power clean and jerk for 10 reps. I got 2 full rounds and a full to reps and .23 miles. Amazing but I think that my running ability has actually improved!

40m,72/220
as Rx'd
4rds + 6 c&j
very tough

2 rounds, crossfit warmup, shouldn't have taken a month off for NTC

2 rounds, crossfit warmup, shouldn't have taken a month off for NTC

4 rounds flat...well, I had 1 second to spare.

As RX'ed.

31/m/200#
CFWU

As Rx'd
3 rounds. Thought this was going to be rather straight forward. Kicked me into next week!

NB
Pre: Usual wu's.

WOD: Runs (or rather, slow jogs) on TM, 5 mph @ 1% grade. As Rx.'d (rare, for me): 3 rounds plus 14 C&J. Avg HR: 156.

Post: Stretch!

NB

M/29/155. 4 complete rounds.

-D.

42/F/115#

Totally screwed up writing the WOD down - hence did it all wrong!

Clean and Jerk/15 reps/sub'd 45 lbs
Run 400 m

Thought Rx was 3 rounds for time, which was:
12:15

I am an idiot.

42/F/115#

Totally screwed up writing the WOD down - hence did it all wrong!

Clean and Jerk/15 reps/sub'd 45 lbs
Run 400 m

Thought Rx was 3 rounds for time, which was:
12:15

22/F/170
65# c&j
3 rounds (I think it was in 20 minutes, I kinda lost track of the time mid way)

32yom@195lbs
as rx'd
full ROM on C&J
4 rounds + 15 C&J + 250 m

3 rds + 5 c&j--hard wod. 10 min ellip wu 20/20.

4 rounds + 5 C & J's

Bar to ground and full Squat Cleans

scaled to 95 pound hang clean and jerk.

3 rounds, third round only 10 hang clean and jerks to leave time for the run. Should have reduced the weight as well on this one.

Did wod at home w/ wts avail. First round w/ 70# but 2.5's kept sliding off... rds 2-5 w/65#... full power cleans

5 rds in 19:35 and in no shape to do anything w/ the remaining 0:25...

22/m/Syd

Each Rep from ground

30kg Clean and jerk

3 rds + 5c+j

This destroyed me

29/m/170

5 rounds as rx'd.-in just under 20 minutes.
full squat clean and jerk.

M/32/215

Sub 25 mins in due to 40sec walks back and forth to treadmill ran at 2 degrees at 8mph
5 rd's + 15C&J

as rx'd: 4 rds plus 15 c&j

way way harder than i thought it was going to be, awesome wod

CFWU x 3

WOD as RX'd

6 rounds + 15 C & J + 100 meters

33/M/186

as rx'd

4 rounds

4 rounds. This was a lot harder than I thought originally. Had to fight of Pukie at the end. It took a while to recover before I could hit the showers. Looking forward to killing tomorrow's wod.

28m/196#
scaled to 75# clean & jerks
3 rounds plus 8 clean & jerks

way harder than i thought. i laid down for a while after it was over, and was sweating like a madman for 15 minutes after i was finished. didn't use my inhaler, though!

24m/180/6'1 Lewisville, TX

Clean & Jerk from ground

As Rx'd

5 rounds, 15 C&J, 200m

Uhhhhh.......ouch.

5 rounds in 17:35, finished 6th at 21:15.

Subd row for run. Did Power Cleans.

39m220

3rounds + 8 c&j. squat cleans. 9mph treadmill at 1%

m/6'/43/182

Clean and Jerk w/ 40 lb dumbbells, 15 reps
400 meter shuttle run
3 rounds + 15 C&J + 60 m

39/m/275/6'

95lb Clean from the floor
400m

3 rounds

F! I forgot about the Jerks! Oh well I'll have to practise them tonight.

CrossFit Snohomish-Trainer *Jeff Vale*
21:05
3 rounds

M/33/5'9/210

1 x CFWU
2 1/2 rounds - Starting w/C&J
Powercleans

5.0/5.5 on treadmill

as rx'd:

4 rds minus 250m

(4 rds in 21.24)

as rx'd:

4 rounds

CFWU x 2 (with some "L," HSPU, and Pistol work)

Power cleans

3 rounds + 15 c & j

Awesome workout. Taking nominiations for naming this bad girl...

46/M/185
As Rx'd on 5/20
3
plus 15 clean and jerks

Have not been faithful to crossfit the last two weeks
Summer is here, school is out, its time to step it up

200/m/30

as rx'd

4 rds + 15 clean/jerks

Redid this workout today since I had such a bad headache and only made one round last time.

Today:

100m short from 5 rounds. I did power cleans and took them slowly to keep my h/a from flaring up. It stayed down and I was able to finish the WOD. Now its rest day until Saturday with Coach B!

I did 4 rds + 2 c&p

I think Doug did 4 rds + about 5 c&p

Andrew did 5 rds in about 20:30.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

4 rounds + 5 C&J's

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/29/194
As rx'd (with full squat cleans):
3 rounds, 15 clean and jerks, and about 200 meters on the run.

I was aiming for 5 rounds and knew after the first round that I wasn't going to get it. Very hard.

CARDIO! WHOOO!

4 Rounds, 15 C&J, 150m

65 pound Power Clean and Jerk, 15 reps
Run 400 meters

I got 2 rounds in. My 1st ever WOD. Felt real good.

I'm a few days behind due to building a wall in my garden and hillwalking at the weekend. I, as usual, under-estimated this WOD and thought that I would perhaps get about 6 rds in the 20 mins. I should of guessed that it was a tough one when I read some of the previous comments and the rds were pretty low. Had to sub a barbell with 2 x 20kg dbs, so only 88lbs, but pretty awkward to handle. Managed to do 2 rds and 7 C&Js before the bell went. Not great but the first-time with this WOD and technique needs some work. As usual with CF, a wolf in sheeps clothing. Just as I thought I would give it a pat on the head, it went a bit my arm off. I must be insane because I actually love this more with every passing day. Thanks for the pain coach.

m/220/6"0/33

how embarassing....

2 rounds, plus 15 clean and jerks.

Have to stop resting so much, it just ruins my score. I keep getting of at the P---y rest stop, when I should push on past it. Metcon is my weakness, but i vow to get better.

as rx'd, full squat cleans

3 rounds

4 rounds + 8 c+j's

25/M/175
clean n jerk from the ground
2 rounds + 12 CJ's
should been three but wasted time fumbling with Ipod. Next time, no iPod.

m/25/175
2 rounds plus 12 CJ's
need to improve and next time dont use iPod, wasted time fumbling around w/ it

subbed push press for the cnj. Not yet ready for the cnj. Ran outside at the Y. Guesstimated the distance and it ended up being 800m instead of 400. Completed 4 rounds with 75# push press and 800 m runs. Finished with an extra 15 reps of pp after the 20 minute period expired.

Not good -- 3 rounds plus 10 C&J

Runs on Tm @ 1% -- 9.0 mph

First set of C&J was unbroken
2nd round 5,5,5 (about a minute in between)
3rd round 5,5,3,2 (about a min in between)

Need to push through and rest less.

Totally sucking wind starting with the first round

3 rounds using 65Lbs I need a day off

as rx'd
full squat cleans
3 rds + 2 cleans
the cleans kill me!

21/M/154/5'7"

3 rounds, full squat cleans, runs on treadmill.

should probably do power cleans next time.

21/m/5'4/145 lb

Did this one on Monday...didn't have access to gym so I went to a nearby park and used kettlebells instead...

16 kg kettlebell clean & press
400 meter run

Just over 5 rounds in 20 minutes.
Plus, I was able to brush up on my kettlebell technique. (Did some swings & snatches for warmup)

Completed this WOD Monday. Didn't have access to a gym so I went to a nearby park instead. Subbed kettlebells. New WOD...

16 kg (per arm) kettlebell clean & press
400 meter run

Completed 5 rounds in just over 20 minutes.
Plus, I was able to review kettlebell drills. (Did swings & snatches for a warm-up)

As Rx'd
Full squat cleans & split jerks.
3 rnds & 11 cleans.

Felt pretty good. Going for 4 rnds next time.

3 rds 19 min then wimped out
full squat clean and jerk
treadmill .25 mile 2%

34 M 195

As Rx'ed

5 Rounds

m/26/173

3 rounds barely!! I'll hit 5 next time!

m/26/173/5'7"

3 rounds as rx'd

m/29/5'10"/220lbs

2 rds plus 15 cleans & jerks

I am humbled once again

4 rds plus 11 C & J

Scaled down to 65 pounds.

Goal 5 Rounds at 95

5 Rounds,
Just clean, no jerk.

m/30/226

The jerk killed me.

2 rounds plus 7 c&j.

Hope to do much better next time.

27/5'11"/167
I did this backward. Run first, C&J 2nd.

made it through 5 rounds and the 400m run on the 6th.

Mike F:

as rx'd

2 rnds plus 15 C&J plus 400m run

M26/6'3"/180#

NNNNNNNNNNNNNNNNNNNNNNNN

5 ROUNDS 19:40

NO SQUATS ON THE CLEAN & JERK. & DID HANG CLEAN & JERK ON THE LAST 5 REPS OF THE LAST TWO ROUNDS

NNNNNNNNNNNNNNNNNNNNNNNN

33/M/191

5 Rounds. 6 CJ into 6th round.

CFWU x3 + 10 HSPU + 10 pushups + 10 K2Es

Completed 4 rounds in 12:20.
Almost met pukie.

More Squats, K2Es and HSPUs

m/24/6'3"/206

as rxd
almost 5 rounds...or 5 rounds i dont know i could here the alarm on my phone go off, but it was done when i colapsed

37/m/5'8"/145

wu
800m (still working the pose tech.)
3rnds
15xplanche pushups
15xabmat (marine)
15xsquats
100m

wu
tabata burpee tuckjumps
9,6,5,5,5,6,5,5 (poor performance disappointed)

wu
back squat
5x135
3x185
3x225
3x235
1x245
1x260
1x270(f)

WOD
AMRAP 20min as RX'd from the floor FS Cleans
3rnds + 12 full squat cleans

5 rds + 8 CJ

3 rds

3 rounds + 15 clean & jerk

talk about a sweatstorm!!!

5 rds + 15 C&J and 200 M

as RX'd never spit so much in my life!!! Love it!!!!!

29 M 5'10 180

5rds

M/23/150

35# sandbag C&J x15
400m run

6 rnds + 15 C&J

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

4 rounds

10.0 treadmill
15 squat cleans.

M34/86kg

WU: running 7min

3 rounds: 19:54

m/30/157.5

4 rounds + 8 c+J

broke up the 15 into 8/7. Going up the stairs to run sucked each time.

Did this one a few days ago.

m/24/152/5'8"

Full squat clean, no jerk: 5 rounds

dave you are so cool

31/M/173

75#, 4 rounds in 23 min. Treadmills full so did 1:45 bike at lvl 13, 100+ rpm

5+ rounds

400m run
Hang squat clean and jerk

at station two

5 complete rounds
1 extra 400m run

5 rnds ran outside on trail around station

Meyer- 5 rds + 15 clean and jerks just under wire

Plunk- 3 rds + 15 c &J 65 lbs

Edler- 4 rds +15 c&J 95 lbs

G- 4 rds @ 65lbs

M50/170

3 rounds on the nose as rxd...had to really push that last 400 to beat the clock.....

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

4 rounds

10.0 treadmill
15 80# squat cleans

4 rds +1 CJ

m/35/182/70"

First 2 rounds were 30KG C&J and 400m. (More like squat clean and push press....). Took 15mins. Last round 15 Power Cleans and 400m. Total 20min. Squat part of the C&J is the killer.

A week late due to travel. No workouts for a week probably affected me negatively.

Full squat cleans and rds 1-2 and 4 were straight up into a jerk. Rd 3 was a pause between clean and jerk.
3rds + 15 C&J with 22 sec to go.

J - 2 rounds + 5 clean jerks 25# dumbbells

K - 2 rounds self challenge get lean lunge 5#

m/33/5'8/175
AS RX'd
4 rds.
That sucked! Get some!

************************************ 05/24

SUB.d 500m C2 rower for run

20 min= 3 rds PJ and 35 sec on rower

3 rounds in 21:23

rt shldr

4 rounds

85# c&j

3 rounds + 15 C&J's in 20:21

cleans are my nemesis...need some serious work.

4rds and 15 c&J as rx'd. 2 secs to spare!

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.6; 6:15/mile)
2 rds + 15 clean & jerks

34M175
&
Tom
4+15 cleans

35F
4

Oops - weights

J -as rx'd
T - 80#
K - 50#

3 rds, 5 P cleans.

God I suck. Need to work on high-rep cleans and, of course, running. Good workout to call attention to my weaknesses.

8888888888888888

rest day, right elbow is a little tweaked

8888888888888888

Yeah so this is a week late. whoops

For time
Brandx scale down
50 push ups
50 50# Sumo Dead Lift High Pulls
35 bench dips feet on ball
20 total pull ups 3 20#/3 10# 5 dead hang 9 kipping
15 hand stand push ups feet on bar not perfectly straight.

17:37
m/25/176

Yeah so this is a week late. whoops

For time
Brandx scale down
50 push ups
50 50# Sumo Dead Lift High Pulls
35 bench dips feet on ball
20 total pull ups 3 20#/3 10# 5 dead hang 9 kipping
15 hand stand push ups feet on bar not perfectly straight.

17:37
m/25/5'7"/176

Yeah so this is a week late. whoops

For time
Brandx scale down
50 push ups
50 50# Sumo Dead Lift High Pulls
35 bench dips feet on ball
20 total pull ups 3 20#/3 10# 5 dead hang 9 kipping
15 hand stand push ups feet on bar not perfectly straight.

17:37
m/25/176

6rounds as rx'd

19:10

brutal.

29/ M/ 190

*just recovered from week of stomach bug... lost 10 lbs.. so bummed* feel weak too.

Okay, didn't have treadmill or distance handy, so I sub'd 800m row for the run. I'm not sure what I should have sub'd for it.

95 # C&J's (squat cleans)
800m Row

Did about 3 rounds in 20..felt like I wanted to do more, finished 4 rounds in 31. Introduced a new guy to crossfit.

What should I have sub'd the running with? 400m or 500m maybe??

Warm-up:
- 5 minutes of light jogging
- 10 slow OHS with broomstick
- MA Warm-up

WOD:

- 40 DBs Clean and Press, 15 reps
- Run 400 meters

3 Rounds with 7 minutes remaining.

m/34/5'9/175

CFWU - 3. 4 HSPU instead of PO on 3rd set.
2 sets superman raises
Burgener

3 rounds of squat clean & jerks + 5 reps of C&J. Pause between all cleans to jerks. Basically did sets of 5 to get to 15 each round. C&J's really took a lot out of me.

M 36/64/157 Completed on 27MAY2008
CFWU 3X15
subbed 95lb barbell with 40lb dumbbells
4 rounds
Underestimated this WOD!

4 rounds; EFX level 9, 1:45, SPM > 165

cfwu x 1
wod
3 rds as rxd (full squat cleans)
1st 15 unbroken, 2nd 5/5/5, 3rd 5/5/3/2

EJEJEJJEJEEEJEJEJJJJEJEEJEJEJEJEJEJEJEJJEJ
M/35/170
4 ROUNDS AND 12 C&J

33/M/170

5 1/2 rounds as Rx'd

3 rounds with 65 lbs.
shoot for 4 rounds with 65 next time

5 full rounds + 10 C&J. Did power cleans so I'd get more rounds of running.

27/m/229

2 full rounds 11 C&J into 3rd round

(done 5/21 after a rest day)
As rx'd...squat cleans w/ push jerk...166/181
Completed 2 rds. in 22:23 (at 20:00 I was at rd. 2, rep 3 of C&J's). Should've reduced the weight on C&J's as this totally surprised me w/ the cardiovascular challenge.

43/m/166

As Rxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

4 rounds + 10 C+J

A little tired, moderate effort, 15 Clean and Jerks - great mental and metcon exercise - you know you can get 15 straight for a couple sets.

4 full rounds
plus:
15 C&J and 3/4 of final run

5 rounds

80 lb C&J, 400m on treadmill
3 full sets and 15 C&J's into 4th set when time ran out

30yo/M/6'4"/210#
As Rx "Grace Style"
4 Rounds + 7 Clean & Jerks
The sun was not friendly today, 95+ degrees out!!

26/m/5'9"/165lbs
21:27 - 3 rounds

age 18 bw 170
4 rounds + 1 c&j

well i finally caught up with this one. first round and a little of second round i did full squat cleans then changed to power cleans. also, after first run the people working on the field made me run on a quarter of the track so did the turn there and back twice. also did after a full day of lawns but no excuses. you're catching up with me brian.

tread, 2.0 incline
2.25 rounds
All whilst standing on one leg.

That really sucked.

75# C&J
400M row

2 +9C&Js