July 6, 2008
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
CrossFit Games 2008
Sevan and Carey on the first CrossFit movie - video [wmv] [mov]
Posted by lauren at July 6, 2008 3:23 PM
is this the hopper? no rowing?
O boy Good luck guys! go get em speal
I love Carey too.
GREAT DAY. So much fun meeting people and watching the Games. Can't wait for tomorrow ... and tomorrow night. ;)
That's the Sunday wod??
Make sense to have o lifting.
This is the hopper workout at the games and I am excited its all olympic and no cardio but manis 155 going to feel heavy tomorrow after todays CrossFitathon
Crap, the bar is 15 lbs. heavier than me.
Oh man, I'm excited about this movie.
Will this do for crossfit what 'Pumping Iron' did for body-building style weightlifting?
Hopefully you have your Lou/Arnold rivalry.
Well, that just blew everyone out of the water. Didn't see another short sharpie coming.
Hey Sevan, I'm a film nerd, what kind of media are using for the documentary(video or film)?
This is going to be a pretty quick workout. It'll be tough to make up time on it I think.
Is this for time? Or are we "just" doing 30 perfect C&Js?
You bet your sweet ass it's for time!
Sorry, and yes it has to be perfect according to the standards outlined.
first off i am new to crossfit training and am unfamiliar with some of the termonology..can someone please explain how this work out is supposed to be done...i can execute the c&j's properly but the whole squat thing throws me off..thank you
Cool-Good luck to everybody with this one today-I'm off to do the London 10k for charidee. (I hate running!)
#18: the squat is part of the c&j. when you do the clean you squat down to capture the weight... after you stand up (recover from that squat) you finish off with the push jerk to complete the rep.
Don't worry about the "squat" if you know how to clean and jerk you will get the squat in.
this is for time: it would not be a WOD if you can't compare with others!
great job to Speal who's holding down the number one spot and the end of day one!
keep up the hard work everyone and good luck!
and this workout...wow.
i'm hoping i can get a good time and compare it to a few people at the games.
What time do the games begin tomorrow?
Way to go Speal. Keep up the strong work.
I will be there next year to watch in person.
New WOD's are wicked awesome by the way.
Just so the women know, the prescribed weight for females is 100lbs for the clean and jerk.
I am new to cross fit and it seems like all I have done is some type of shoulder presses and deadlift/squats. It was fun at first but no longer.
COMMENT #470 FROM 7-2-08.
THANKS FOR THE WORDS!
IT WAS HOT HOT HOT.
Absolutely amazing day. I spent the whole day volunteering at the Games and was lucky enough to work on the run. What a monster hill. One big loop up (and up and up and up and up.. and up some more) then down all the way to the bottom on a severe incline, then up again around a shorter loop (just as steep) with another steep downhill to the finish. The footing was soft dirt and sand, and the track rough and uneven. Huge kudos to every single person who tackled and conquered that run.
It was scary as hell to watch because while some of the faster people flew down the hill in great form, others were riding that fine line between being in perfect balance while in motion on an uneven, soft, incredibly steep downhill, and being completely out of control. It's a very thin line, and their ability to walk (or more accurately, to run) it is a testament to their balance, agility, coordination, and outright determination to go as fast as possible whatever the cost.
We wondered if anyone would have legs enough to run a faster time than the 3:25s that were accomplished in the morning heats, but sure enough there were some who did exactly that after having done both of the other WODs before their runs. Awesome.
Along with the amazing athletic feats, there's such a great feeling of teamwork and support and good sportsmanship at the Games. Fabulous way to spend the weekend!
There is a big difference between 30 in "Grace" and 30 clean and jerks, add 20 lbs and I'll be shocked if Josh doesn't win.
about 2 yrs ago my grace was around 3 min and 30 CJ was around 6 min.
dan, I was thinking the same thing about Josh but he has bad knees and does a split snatch/split clean because of his knees. Don't know whether that will be a factor for 30 squat cleans but might slow him down enough to cost him the win.
Speal you are the man! I hope you bring it home tomorrow and good luck to all the competitors tomorrow.
Anyone watch UFC tonight? Probably the worst judged fight I've ever seen in Griffin upsetting Rampage.
impressive times gentlemen. good luck.
ran 3 miles outside instead of the 1.5 since that's the only marking i had. otherwise as Rx'd.
when can we get videos of the games? i want to watch it all, rather watch this than the olympics tbh.
I know Speal has a minute lead going into this, but if he comes out on top after clean and jerking 20 pounds over his body weight 30 times I will be shocked.
Best of luck Speal. I'm rooting for you as the new "underdog" at this point. Does that make sense?
...damn, just finished part three of saturday WOD...guess i'll get up early..see if i can get four workouts in in less than 30 hours!!
for those that think Speal doesn't have a chance, don't underestimate the man. He has to be one of the best athletes I have ever seen compete in person! Good luck to the final group, I'm not quite up thier with those guys... I have some work to do! I'm already gearing up for the 2009 games!
Good luck to everyone tomorrow! =)
Great Movie and great story behind CrossFit.
I'm old enough to remember when the cult classic "Pumping Iron" came out and the effect it had on the American populous and fitness......
This movie is going to surpass Mr. Weider's film for a whole host of reasons, but primarily because CrossFit has true substance........I can't wait for the revolution and how it's going to affect Americans lives.
Get ready CF center owners!
Can't wait to see the movie - what a great way to show the CrossFit community. Hopefully, the distribution is as wide as CrossFit deserves.
It looks like "The Games" are going to be an incredible ending (especially the way it has been organized and run). Should be a great story no matter how you tell it.
As a new affiliate, this will be great for both our existing members and getting new members. Hopefully we can get into the sequel somehow.
Great job guys.
anyone know what happened to Matt Murski? He's not even in the final heat.
#41 cfs. He's #29 in the standings after day one. About 14 seconds too slow to make the final heat.
You have to put the cutoff somewhere.
Can someone please tell me how this is any different from the thrusters I did for Fran yesterday?
I'll be leaving for the gym in 30 minutes and I need to understand this real soon!
135# for 30 reps
#42 I realize he wasn't in the top 25 but I was surprised and wondered what happened. Based on all I'd read, I thought he'd be in the top 5! He's a beast. Just goes to show what incredible athleticism all of these competitors have.
On another note, I thought today would be something besides O-lifts. A longer event.
We are part of a Marine infantry company deployed in Rawah, Iraq. Due to operational requirements we decided to do all three workouts in a row.
The 5 diehards are Boss, H&K, 5W, Hulk, and Peanut
Best Run time: 5W 3:53 (100 meter laps on gravel for 800 meters)
Best Workout A: Hulk 7:36
Best Workout B: 5W 10:43
Now it hurts just putting on our gear to go patrol, can't wait for tonights pain! Best of luck to the competitors at the games!
100# bb squat clean and jerks - 11:57.
All squats ATA; all jerks were jerks, not push presses with full overhead lockout. 100# is embarrassingly close to my max C&J, so this was a series of singles done with the best form I'm capable of doing. Did this WOD on the stoney area next to the porch so I could drop the weight if needed without killing a cat. I now have four 2" deep grooves in the landscaping to fill - I didn't realize I was pulling out of holes until I was finished.
This O-lift workout was a good one - it has shamed me into addressing it after I finish ingraining Pose running and the World kb meet. I do not want to show up at the next CF Games capable of no better than this poor showing.
I have a lot of trouble getting the bar in the proper position before the drive. I dont think my wrists are flexible enough or something.
Can anyone give me some tips to get more wrist flexibility, or tweak the position to make it easier on my wrists?
Got a P.R. on Fran yesterday 5:56. oh yea!!! Then i about fell off my computer chair when i noticed a few comments from yesterday from people who thought doing three rounds of 21-15-9 meant 21-15-9; 21-15-9; 21-15-9! A triple Fran!!!??? Fellas you might not get that job at NASA, but you earned my respect anyway lol. Thats "Hardcore" any way you cut it! We all piled up at the YMCA and did fran yesterday. Four men, 1 Woman and a 5 y.o. girl. At one point everyone in the Y had stopped and was watching us. The rolling on the floor and moaning right after fran was probably the most entertaining to everyone. Semper fi and best wishes on the games from S.C.
Results from yesterday's WOD from Bagram Airbase, Afghanistan, elevation over 5,000 feet.
Black Dragon 6 (CPT Floyd)
Run 0.5 mile on treadmill max incline of 15: 7:59
Total time: 23:17
Black Dragon 7 (1SG Nash)
Run 0.5 mile on treadmill max incline of 15: 7:07
Total time: 25:51
A total smoker.
We are going to start to prepare for the Crossfit
2009 games. We will be coming back to States
next summer so we will keep working hard so we
can represent the Army and the Black Dragons at
next year's games.
Black Dragon 7
CFWU X 3
Time 15 min 17 sec
Squat Clean and Jerk
45lbs 30 reps
Time 12 min 47 sec
Total time 28 min 4 sec
#49 Cam, I find if you have a big shoulder shrug and hold it your elbows can be lifted higher and takes the strain off your wrists. Plus work on flexibility in the wrists. Hope that helps.
Spending too much time hanging around the computer waiting for any scrap of info on what's going on at the games. Who's up there with Speal? Who are the top 3 women so far. This is worse than waiting for the ship to find out how little Nell is doing!
13 min in the 120 iraq heat lol
slow and steady, and bleeding a little bit. 18:49 Rx.
The last few weeks have been heavy on the deadlifts / shoulder presses / cleans. I think if you look back through the past WODs, you'll see that the workouts definitely changed as the games approached. If you're finding it boring, I'd suggest sticking it out a bit more - I'm guessing they're going to change again once the games are over.
155#: was too sore in low back (strained a couple weeks ago) and form was bad, so played around and found that 125# was best comprimise to maintain form. broken sets but finished 30 reps. didn't keep time as was concerned about proper form and minimizing the low back discomfort
used 50kg, time: 11.02. Rough!
Read an interesting article this morning on Michael Phelps...one of the other swimmers said, "the only way to beat him is to set a world record." Made me think of Speal....
#56, Jeremy - AWESOME photos for those of us sitting at home wanting to see what's happening!! THANK YOU for sharing!!!
#51 Chesty Pullup- The 3x Fran - so funny! When I first started Crossfit 1.5 years ago, I did Fran like that for three months. I couldn't figure out why it'd take me 30-40 mins. to complete, and everyone else could do it in six minutes or less...finally figured it out, and Fran seems SO much easier now, haha! I met a brand new Crossfitter a month or so ago, and I told him, "Hey, let me tell you how I screwed up Fran when I first started..." and told him Fran was three rounds, 21-15-9, not (21-15-9)x3. He says, "You mean that's not how it's done?? That's how I've been doing it!" :)
Have committed to rest week due to injury - have to save The Game WODs for next weekend...good luck to all of the competitors! It's been fun to watch for the updates and see everyone else play along at home! Thanks Coach!
100# pound Squat Clean and Jerk, 30 reps
i'm not a girl but i had to use the women's weight.
started in sets of 5 til 15, then sets of 3. oy
GOOD LUCK TO EVERYONE AT THE GAMES TODAY.
Crossfit games psssf - go to hell ;O)
"How to Win Your Wife's Weight in Beer"
Every year, the small Finnish town of Sonkajärvi hosts the Wife Carrying World Championships. All men have to do is sprint around an obstacle course while carrying their wives. And the women? They have to hold on tight -- which isn't as easy as it sounds.
Did the BrandX Pack 135lbs
Mostly singles. Split Jerks. And I had a few reps that either didn't go low enough or had no ear visible. However it's hard to tell when your doing it alone.
Today's event is made to order for Josh Evrett, but I'm not sure he can make up the minute lead Speal has. Wish I was there. Go get 'em guys!
12:47 as rx'd for women (100 pounds)
From one former gymnast to another in the Northeast...GO HARD GILLIAN!!!!
Is it ok for a beginner to scale down weight and reps? I'm still way too out of shape to do these exercices. Also, any advice for a beginner?
5 minutes rope jumping - Greg's warm up - Burgeners warm up
time as rex´d:
BW = 167
WU .5 mile walk on tread
OLY Bar SCJ
1.5 K sprint 6:36
Gym still closed so opted for kettlebell c&j, 30 reps each hand. 16kg.
First time doing c&j with kettlebells. Not the greatest form, but made it through.
The only movie that will be better than the CrossFit movie will be this movie:
Kick some ass on the Squat Cleans today, Bionic!
Lance this is the one you've been waiting for!
Adriana keep charging!
TIME: 16:25 AS RX'D
ALL 155 POUND SQUAT CLEANS AND JERK WERE DONE ONE AT A TIME ALL FROM THE FLOOR.
AFTER YESTERDAY MY TOOTH BRUSH FELT HEAVY.
BITTER SWEET SYMPHONY.
RURAL/METRO FIRE DEPT.
as rx'd to posted standards
That was HARD!
I'm a new crossfitter and ripped my hands apart the last few days. Why don't Crossfitters wear gloves? Or what do they do once the hands are shredded? I don't think I've ever seen someone with taped up hands either.
6'5" 230# M
Just worked on form mostly. Finished in about 15 min.
yes i agree! I was pretty surprised myself. I think Griffin is an awesome fighter and I think he did great only in round two...I guess there will be a re-match....
#72 - Parks. YES!!! Scale the weight down. Go to the left hand navigation bar on CrossFit.com and hover your mouse over "Start Here." Generally, that'd be a good place to start. The Brand X forums are linked from there, which is the mecca of scaling - from Buttercups all the way up to Big Dawgs.
Next step: READ THE FAQ! 99.9% of your questions are in there. I KNOW it's long. I KNOW it might be a little dry, but TRUST ME, it's completely worth the effort. Good luck, let us know if you have any questions after that.
WOD: I'm a few days behind, being overseas and all. Did Death by Pull-ups and got 20 rounds + 13. Previous PR was 14 + 10 in January. :-D
Games: I'm DYING to see what's happening today! Despite the fact that the Rx'd weight is 20-lbs OVER Speal's bodyweight, I don't know if anyone can overcome that 1+ minute lead he's built up. AN-IM-AL!
Great Video. I can't wait to see how the movie turns out.
As I sat at home (after working out) and flipping channels I saw that on the cable sports channels I got they had pool (billiards), fishing, poker, baseball classics and I thought. . . How long before the games are on ESPN? THAT is REAL Sport.
Good luck today to all the competitors!
-I saw a few people mentioned "Pumping Iron" after watching the video post and I can't help but admit I was thinking the same thing when the story-line mentioned was climaxing at the games. It will still be a great movie and I can't wait until it comes out and we can use it as a motivational tool.
-Also bought the "Hopper Deck" today. A little pricey, but it really looks like a great deck of cards and the concept is awesome. Well worth it.
11:45 as rx'd
binnings, you can wear gloves, just don't EVER mention it here. Just joking. we don't wear gloves... well... um... i don't really know how to explain it. Kind of like how real men don't drink fruity beverages at a bar or how a real man doesn't complain when it hurts.
Crossfit trains your mind as well as your body. Withstanding the pain is the name of the game. We all go through the same s@it here and we all bleed and hurt together.
This is our fightclub, LOL
no really, you can wear gloves. I'm a physical therapist and do many a message daily. I can't have my hands torn up. So, if i know my hands are going to get shredded i wear gloves.
Bottom line is it is a mocho thing that is really pretty stupid, but totally awesome!
#81 - Binnings: Most CrossFitters don't wear gloves for one or more of the following reasons:
1) The added material of MOST gloves lessens your grip on the bar. This can be either a safety or performance issue.
2) In real life, you may not have gloves.
3) Rough hands are the sign of a real man. ;-)
When I do tear my hands (like in the pull-up workout I did today), I cut off the extra skin and apply a band-aid with neosporin overnight. Then the next day I apply a liberal amount of Vitamin E multiple times throughout the day. Depending on why my job entails that day, I may or may not use a band-aid. Then while it heals I'll tape it up during the WODs (usually no more than 2 days until the new skin is toughened up).
As RX'd (at least I think so... No one to watch my form)
14:34 #135 squat cleans & jerks.
probably a lot of presses at the top, otherwise felt as good as possible after yesterday.
I see your a UFC fan too..I dont know why rampage took 9 months off-you can see he was different from the time he stepped into the ring..but he will come back and hopefully come back as the brute he...
good luck to all participating in the games...no matter what you are all winners just for participating!!
Re: Parks #72, of course it is fine to scale weight/reps to individual ability level.
Aside from the good advice already given, the commonest and most sensible is to get technique right, then get it right consistently, and only then ramp up the intensity. Concentrate on the basics (air squats, push-ups, pull-ups, sit-ups, dips, deadlifts, presses and weighted squats) and acquire competency in them before moving on to more demanding movements - you cannot get a clean without having a good deadlift and front squat first. > When you start to work with intensity (which with some workouts may be quite early on; for example Cindy, which requires competency in only three very basic movements - air squat, push-up, pull-up) accept that perfection is not possible, but try to keep things within acceptable parameters (the quality of virtuosity). Without saying, don't be stupid and work hard on a bad injury, or lift a weight which is way more than you've ever lifted before for some piece of pride or vanity etc. And, take pride in every accomplishment you make, be it your first pull-up, a new Diane PR or a 2.5xBW Deadlift. Feel free to ask for any clarification.
Re: Binnings #81, it seems paradoxical, but to stop tearing I stopped wearing gloves. Within a few weeks of doing so, my hands toughened up and haven't properly torn since. As to why CFers don't wear gloves, I suppose the simplest answer is because they convey no advantage to any aspect of CF.
Should have gone faster.
As Rx'd w/ 100lbs.
Hey Chesty Pullup
Great job on your PR on Fran but in case you forgot the 7 yo little girls time was 35s faster!! LOL
I know, I know she scaled the thruster weight. HooYah.
Addendum, Re: Parks #72: If you can, get tuition under a certified instructor - it helps iron out any problems you can't see, and lets you get the most out of your body, amongst a million other things.
#96 I was going to tell her her chest wasnt hitting the bar everytime but i didnt want to make her cry. LOL!!
I'm finally caught up to the WOD. Working out here in Kandahar has been doing a number on my times (8:00 Fran when I usually do 6:00). Higher elevation, heat and dry air may be the culprit (Here I am making excuses).
145 lbs 19:38
seemed much tougher than 135 lbs to me
If you're in KAF, lemme know
deadlift @ 185#, 5 reps/10 burpees - 9:20 (I think I did 6 rounds by mistake...lost track in middle, so did an extra to be safe)
1.5 hour break
Fran (pulled to chin, NOT chest): - 8:24 (PR in Fran is 7:44)
15 minute break
1 mile run (treadmill) - 8:50
103# squat clean + push jerk, 30 reps- 12:20
All full squat cleans, about two-thirds were pressed out at top. PR in Grace, with 83# and power cleans, is 5:10.
Not my finest hour. Recommitting to the Zone today.
Didn't feel I had the 155 cleans in me today. Since I didn't have a Rx'd Grace, I did that today.
Grace as Rx'd: 6:00
As rx'd 10:22. Holy crap that kicked my A@$! I can't wait until I can actually have a CF facility to workout in. South Dakota is about a decade behind the rest of the country. Maybe I'll open a box! Who knows :). It's pretty awesome to watch the results of the games. Someday I'll be there. Good luck to everyone!!
Celebrating a whole full week of following the WoD's!!! =^O^=
Kristian V -
Where are you at in South Dakota?
Brutal finish to the weekend! Good luck to all at the games, especially the Crossfit Omaha gang REALLY representing the cornhusker state.....even if they are Mavericks! Look forward to the movie Sevan- good luck getting that thing edited and out to the public.
18:31 as rx'd - that was pretty darn close to my max C&J, and I did it 30 times! My lower back was so sore going into this one, I thought I'd never get through. I'm sure the girls at the games are going to post some pretty quick times...looking forward to seeing the results!
As Rx'd 9:54
First time doing heavy squat cleans since knee surgury.
The Crimson Wombat - that's a great name.
12 x 155lbs Squat Clean and Jerk
18 x 135lbs Squat Clean and Jerk
This workout was tough, especially after yesterday's monster. I need to focus on form; I tweaked my lower back a little on the first set of Deadlifts yesterday.
James H (#99) I'll hit you up next time I'm at CP Brown.
As Rxd. 17:23 in my backyard on the platform my 7 yr. old son and I made. Yes!
185 lb DLx5
10 burpees with jump
= 24:00 including transition time
OMG - my form really needs work.
Reps 1-12: 155lbs: very slow, awkward
Reps 13-20: 135lbs: better
Reps 21-30: 115lbs: Joe gave advice, more natural
A good sweat... all in about 20 minutes!
*I did power cleans instead since I can't do a overhead squat.
*30 reps * 135 lbs = 19 min.
*Mostly in reps of 3's, 2's, or singles.
24:00 *these cleans/jerk really hurt my shoulders but this time i stretched them out so they aren't as bad
30 SQUAT CLEAN & JERKS
BEN 10:34 AS RX'D
DAN 5:31 (MOD)
STEPH 5:02 (MOD)
jcoat - you are not supposed to do overhead squats, you are supposed to do a front squat or more precisely catch the clean in the full front squat down position and then stand up before the jerk part.
Interesting stuff about the movie...especially for a former TV producer.
1) Watch "Crossword" and "Murder Ball". Then watch them again.
Then watch them 20 more times.
2) Seven athlete profiles is a lot. It will be hard to pull together all the threads, harder still for the audience to distinguish between the characters. Be ruthless. Consider omitting entirely several of the profiles. Focus on three characters, four max.
3) Consider a 48 minute TV version. This may have the best sales potential.
I knew I couldn't do 30 of these at 155# and since my form is lacking in full squat cleans, I decided to do ascending sets starting with just the bar as follows:
45 x 5, 65 x 5, 85 x 5, 105 x 5
then single reps of:
115, 120, 125, 130, 135, 140, 145, 150, 155, 160 (failed).
So I did 30 reps in all and all were full squat clean & jerks.
It's my birthday today and I'm in Vegas with family. I couldn't make the games this year but I'm there in spirit. Temp is around 103 here today. We'll see you all next year!
Cara: 12:04 w/65 lbs
Good job everyone!
m/38/5'11"/222lbs as rx'ed 155x30=8:25
I did 30 squat cleans and then did a push jerk at 155#. I just was not able to do it as rx'd. I need to work on my form at these O lifts.
Good luck to all the competitors today!
85lbs (all the weight I have currently)
35 y/o male, 149#, 68"
WOD modified to 95#
Did squat cleans with 155lbs. Need to work on overhead squat. 15:02
Did the Brandx scaled version (puppies), with a slight mod.
75# Clean squat and jerk x 20
CFWU x 3
30 reps C&J at 95# (in sets of 3)
Side note: I still suck at cleans, but 5 weeks ago 95# was my PR on the clean. I guess it isn't anymore :)
I feel torn to pieces, but this was a great weekend. Can't wait to see how the Games turn out!
James H., Black Dragon Crew, Crossfitter Rawah, and our other soldiers who haven't posted their times -
You guys are all so squared away! It's OUTSTANDING you were able to do this weekend's WODs and tear them up while deployed to other parts...keep up the great work! Take care and BE SAFE, and we all look forward to seeing you at next year's Games!!
(MANY, MANY thanks to you all and those of you stateside who are Crossfitting in preparation for future deployments - THANK YOU.)
Comment #56: Jeremy
thanks for sharing the pictures, they make me feel much closer to the action compared to hitting "refresh" on my computer every five minutes.
and as far as this workout goes, wow.
i didn't even think it was possible, let alone being able to do it in 3:24 (Max Mormont) you're an ANIMAL!
totally gives me a prospective on why they're out in Cali, and i'm here in El Paso. hah.
mad props to everyone!
anyways, i managed 15 reps in 8:25.
i stopped due to minimal tearing of my upper extremities from the rest of my body.
it was definately an off day...
Glad you are back! To our firefighter friends too, I forgot to mention earlier - the news reports paint an awfully rough picture, and I stand in awe of you too. Be careful!
WOD modified due to left elbow issue
115lb sandbag squat cleans 30 reps
135lb behind the neck jerks 30 reps
Will do 155lb jerks next time. 115 lb Sandbag kicked my butt, it felt like it weighed 155!!
Ben Sims in Greenville, SC Where do you guys workout? Looks like you have a good crew. We have a group that is growing in the Laurens/Clinton area, and would love to come up and grind one out with you. Send me an e-mail if you're interested.
Today's wod (women's rx 100#)
I'm exhausted. Thought I could go faster but missed a few cleans, I hate it when I do that!
Me - 95 lbs
Wife - HPC & Jerk - 43 lbs.
Three rounds, 21-15- and 9 reps, for time of: 6:15
95 pound Thruster
ten minute rest
5 rounds for time of: 9:43
275 pound Deadlifts, 5 reps
ten minute rest
1.5 K on a road or track 3:43
Jay I think I met you at the cert in Charlotte. We train at Focused Fitness (Billy Fletcher's gym). Hopefully it will soon be Crossfit Alliance.We are still in process of getting rid of some equipment and moving more in. I would love to get together someday and train.More people = more motivation. email@example.com
Daniel # 121
You also might want to give "The King of Kong: A Fistful of Quarters" a shot.
Scaled to 105lbs for my injured back, but today I wouldn't have been able to go much heavier anyway.
Kudos to everyone doing the prescribed weights; heck, kudos to everyone doing the WOD at all!
It struck me yesterday at the Games, that the weights should have been scaled. Speal is giving up 15 lbs. to most of the other competitors, and though he had a slight advantage in the burpees and pullups, he had a major disadvantage in the deadlift and thrusters. Today's workout clearly favors the larger guys, and if Speal pulls out the championship, it will be a magnificent accomplishment.
Of course it was extremely inspiring to see the top competitors, but it was even more inspirational to see the gut-wrenching final finishers in several of the heats--one could almost SEE the will-power and determination struggling against the pain in their unwilling bodies. After two years of Crossfit, I certainly know how it feels, but doing it in front of a crowd takes special courage. Deep respect to all the competitors.
Oh yeah, Raze, I loved your glove comments. As I always say, having the opportunity to caress my wife's butt is a million times more important than looking macho. For me, gloves are simply a superior tool for doing this job.
C 5:48 (1.5 K on a track)
Sunday's 155lb full squat clean & jerk... 1:03:55
Brutal,brutal, brutal.... I got through it as rx'd... not gracefully, but i made it. Never C&J'd that much weight that many times... I have lots of work to do!
I love Crossfit!
Congrats and Kudos to the amazing athletes this weekend... Inspiring!
Ouch. as rx'd.
Scaled to 135#: 12:03
1:40 slower than last Grace (Jan. 29, 2008).
95# Clean and Jerk
6:51 New PR
Last "Grace" was 7:46
As Rx'd- 12:04
Reps 6-18 in singles, then my form started clicking, so 19-30 were done in doubles. Goes to show getting the form down makes a huge difference. Course it don't hurt to be monster strong like Max Mormont- 3:24 are you kidding me? That's some strength!
DL WOD: 7:46
20 minutes rest
1600m row: 5:55
thruster WOD: 6:14
4 hours rest
30 squat C&J: 19:38
all done at rx'd loads
Two Pood kettlebell Squat C & J, 30 each arm 12:45, felt like Shot putting from back in the day then three rounds 500 punches speed bag, and 100 punches heavy bag
1) My wrists ached during this WOD. This happened mostly because of the pre-jerk position where hands are curved back under barbell.
2) The top of my chest gets a little bruised when putting the weight down after the jerk (it lands on my chest, though I bend my legs on the way down).
Is there a way to avoid these pains or will I just get tougher with practice? I've been crossfitting for 3 months.
Today's WOD: M/25/150lbs/69", 28 minutes, half reps at 155# and half at 135#, though I didn't go into a full squat every time.
I did not perform the 'squat' clean, and I can't see the reason that was added as a requirement. If it is merely for difficulty, mission accomplished. In a clean movement I have no need to drop for completion until I reach 200 + lbs. and I always have been instructed that the drop is only for necessity of movement continuity, not form. I'm afraid that this practice will begin teaching CFers that it is the proper form and people will begin catching the bar rather than continuing the bar along its plane of acceleration.
ran 1.75m to gym14:00
30 x 95lbs Squat Clean and Jerk
ran 2 back to gym, 15:18
FYI - the Games results are posted!
Ben, my olympic lifting experience is soley from crossfitting. I never did these styles of lifting when I was a typical gym rat lifter. I was taught the squat clean as,basically, a 2-in-1 exercise. Or 3-in-1 I guess - deadlift, clean, squat. Just like a thruster is a 2-in-1, squat and press. I have no idea if the squat clean is a classic olympic lift or not. Other types of cleans (sans squats) are in the wods all the time. So, yeah, I guess the intent is to make it harder, and to involve more muscle groups.
Just did Saturdays WOD
Did the Fran portion 1:42 faster than in April
- 20 minute break
Deadlifts and Burpees- 12:10, scaled DL's to 225lbs.
- 5 minute break
1500m run, 7:38
Had to do this all at once. No way I could find time in the day for 3 separate workouts 4 hours apart.
CF mens overall winner Khalipa did the C&J WOD in 2:46. Just to put that into perspective, the next closest competitor was Max Mormont (3:24). There were only 8 competitors in the whole field who were able to muster this in sub-5:00.
2:46 is unreal. Congrats to everyone!
did squat cleans today
actually worked on getting a max
and then did about 20 155#s as well.
115lbs Clean and jerk, full squat
just a quick question that has nothing to do with the WOD....If I were trying to gain mass what would be the best way to manipulate the crossfit regimen to accomodate my goals? Or has anyone personally seen gains in mass by following the WOD? Thanks everyone.....Also how long did it take until you started seeing significant reults while doing crossfit? I've been doing crossfit for a month now. I have lost 7 lbs but Im not really noticing a difference when I look in the mirror
Wow! I'm bumbed that Speil didn't win. I'd still move me and my family from Washington DC to Utah to train with him though. He is an amazing athlete.
And congratulations to Pat Barber who stayed consistently in the top running throughout the competition. Consistently putting out top performance across broad time and modal domains. Pat, you are CrossFit.
Well, I'm on my 3rd Rum & Coke, a little bumbed, a little buzzed, wondering what tomorrows WOD will be.
With the high caliber of workout that we've seen the past 2 days, I wager that we'll see a 10K tomorrow. Why slow down a hurricane if you can have it change direction and his you from a different angle?
Sorry 'Hit' you from a different angle. (I really have to start using that preview function)
So the C&J got Spealler, eh? It looks like he posted some of the fastest times on day one but one of the slowest in the top 20 on the C&J (not that I could post anything close to his times on any workout though). He was my pick to win the games outright and is an outstanding athlete. Congrats to all in the games- you are all many times the athlete that i am. Cheers!
N: 100lb (as Rx'd for women)--11:06
J: As Rx'd--9:43
Morning: Crossfit endurance bike intervals.
5mins x 4 with 3 min rest. 2 min max rep push ups if your distance decreases.
1. 3.18kms 2. 3.18kms 3. 3.16kms 4. 3.09kms
Did a total of 195 push ups bewtween the two sets.
Worked all aft.
Evening: CFWU x 3 minus pullups and back ext. 115# Squat clean and jerk. First time. 13:47
I don't have an Olympic bar or weights so I used the tire off my truck instead. The tire and rim weighs around 80 pounds. It was a pretty tough workout. It tore my hands up. I didn't time myself though.
3 x cfwu
155# C&J as rx'd (= Bodyweight + 5lbs)
Congrats to all CF Games participants; you are the best of the best!
Thanks Coach; you made all this possible.
what a proud day to be a crossfitter(althouh everyday is proud, but today is special) CONFRATS TO ALL THE PARTICIPANTS!
33 yom 240 bwt
no weights so did form running and sprint work:
8-50 yard warm up drills (quick skip, power skip, quick feet, acceleration)
12-50 yard sprints working on getting on the balls of my feet.
You should fully expect to gain lean mass following the Crossfit WODs. More than manipulating the WOD's I would ask how is your nutrition? If you are doing strict Zone which I would highly encourage, then you should consider adding 1 block per day and increasing the fat blocks x5. Now that is if you are using the formulas correctly and that you are hitting the WODs as intensely as you are able. If you are not zoning, but are on Paleo, or the classic "clean" diet, you will still see gains, though less predictably and with less gain more importantly in performance. For more info there are some great threads on the message board on this subject, which is a better place to continue this discussion.
Subbed 120#. Low back sore from DLs and day in a cruiser. Full squat cleans every rep. 10:00 on the nose
Off yesterday. I did Fran today in a personal best of 4:53. Then I ran @ 2.2 miles in 16:02.
11:05 as rx'd
155 pound Squat Clean and Jerk, 30 reps
scaled to 135# x 5 reps, 115# x 25 reps
2:46?? I did this in 15:22. I've got a long way to go til I'm CrossFit Games potential.
Congrats Jason Khalipa! Well done! Where did you come from?!?!?!
Age 52/BW 250# Did 50 reps of 75# squat clean jerks as my form really sucks @ higher weights (19:55). Next time I'll shoot for 30 reps @ 100#. I was happy with the form on most of the Fifty I did @ 75#.
20:08 as rx'ed. way hard after the deadlifts. crossfit game times=crazy
Form has a lot to be desired.
cfwu x 3
had to adjust weight:
3 x 155
9 x 150
18 x 145
Then ran 2 x 600m 2:40, 2:29
could have pushed harder.
My shoulders are wasted for some reason so I used today to work on my full squat clean form (which is very bad).
I warmed up with a broomstick and the 45# bar.
I then Full Squats Cleans 10 reps of 65#, 10 reps of 85#, and 10 reps of 95# focusing on perfect form each rep.
135 first 10
11:45 as rx'ed
My thoughts: heavy
1. Where did Jason K. come from?
2. Where did Matt Murski go?
70# - 8:47
95#, 21 reps in 7:17 (hurt back)
Tim and Andy (my brother)
Full squat clean and jerk
Tim @ 115#
8:34 - ready for 125 at least
Andy @ 95#
8:40 - ready for a move up as well
as cf 2008 rxed
back does not move any more.
hats off to all that did the games, just finishing is winning.
65 pound Squat Clean and Jerk, 20 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Did 3:21 Fran new PR then 2 hrs. later 155# full sqaut cleans butt to calves 6:09
Those Sqaut cleans were with a full EXT. Jerk
Full squat cleans
21:01 I could have pushed a little harder.
95 lb. Squat Clean & Jerk, 31 reps
TIME = 11-12 minutes
This was my first time doing Clean & Jerks. I know that my feet are landing too wide in the front squat.
CFE this am 4 X 5 min bike intervals
wasted after yesterday and today
scaled to 95# to keep FROM
scaled to 85 lbs,everything else as prescribed:
Scaled to 115 lbs, everything else as prescribed:
kudos to all that participated!
Still trying to get the Olympic lifts down, so I need to go light.
46 - 6' - 210#
I don't think there will be a WOD tomorrow, I ave a feeling that everyone in Aromas is heavily intoxicated(:
as rx'd 12:34. two minutes off my time with 135#. first 5 hurt, last 5 finally loosened up. guess i gotta warm up better.
Just finished w/ Saturday's stuff. (Didn't get to the run til tonight)
21-15-9 95# thruster
5 rounds 225# deadlift x 5
10 burpees (w/ clap) 8:22
1 mile run in my neighborhood (some hills) 8:41
All 3 workouts completed in about 30 hrs. It was fun, but man I'm tired.
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."
----Teddy Roosevelt, 1910------
Congratulations to all the CrossFitters who entered the arena!
Thanks for the kind words. I would love to be at the next CrossFit Games, but I just got here, so I might have until the 2010 games to be able to be competitive.
Scaled down to 116.5 lbs
65 pound Squat Clean and Jerk, 20 reps
Alternated back leg each rep. Set broken up quite a bit but pumped out last five reps continuously. Barely able to come out of squat last two reps.
Still trying to master the clean and jerk
95 lbs for 20
115 for 10
that was tough. hate off to Jason and co for getting that done so quick.
Speal going 110% BW is a cracking effort. well done
WOD with slight modifications:
Clean & Jerk #135lb 30reps.
Just to clarify
"The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable."
Not once in the rules does it say that the barbell must be jerked into the finsihed position.
Well done Jason, cracking effort.
male 27 170# 5'9"
as rx'd for pack on Brand X
30 reps at 52.5kg
horribly slow, but this is just under my max for C&J so I took this as 30 singles so that my form stayed solid.
30 Reps of 155# Clean & Jerk for time:
9:59 As rx'd
(A few of my reps did not pass through the full squat depth requirement of the Games, but I counted them.)
155 pound Squat Clean and Jerk, 30 reps SUB 135 pound
Crossfit games total 38:33
800m run to warm
subbed 135 lb
15:59 as rx'd
135 lbs...just under 13 mins....did it in sets of 5...too much weight , not enuff squat.
Worked on form; slighter wider grip helped. Taped thumbs.
10 reps 135 lbs
12 reps 125 lbs
8 reps 105 lbs
time: one hr aprox
7:57 as rx'd
Form on jerks needs improvement.
34/M/6'3"/185 (started about a year ago at 250!!!)
sub 135 lbs
I was at the Games and was searching for a word to describe it and I came up with ... Inspiring. Being around the best athletes in the world just makes you want to be better. Thank you, Coach. Thank you, Crossfitters.
forgot to start stopwatch so I don't have a time but lets just say it took awhile
As rx'd - 11:38
wu + TKD kicking drill
115 lbs times 30 reps
I was at the games as a spectator, so I didn't get to do the wods. I did the C and J today due to time constraints, and will do the three WOD thing tomorow. Anyway, CF games 2008 in reverse.
Used 95lbs, 9:20
Also, 15 burpees, row 2k, 7:52.
c&j practice w/135 x 5
9:55 as rxd
in the garage so couldn't drop from shoulder ht.
Subbed the weight for 125lbs instead.
Took me around 20 minutes. Probably longer than that! LOL! I can't believe that some of you guys and gals get this done in 5 to 8 minutes! I have a long ways to go...great workout though
There is a great place to eat and party after the games in Gilroy, Ca. The owner is offering 'Buy 1 Get 1' on everything at Dutchman's Pizza.
There is a great place to eat and party after the games in Gilroy, Ca. The owner is offering 'Buy 1 Get 1' on everything at Dutchman's Pizza for us. 408-848-3322
Had to sub 155# power clean&jerk.
My leg/nerve damage is getting better, but my left leg strength would not permit a servicable 30 full squats.
And yet still, 8:23 was my time.
Khalipa absolutely monstered that workout. Amazing!
11:08 as rx'd...28:50 for the do it at home crossfit games.
it was my third wod, i took 100 pounds, time 22:13
how bad is it???
Not bad at all mate.
I did ME lower body
153lb Squat Clean and Jerks (only had 44lb bumpers and no 1lb increments): 16:09
Wow that was hard. I'm glad I went somewhere with bumpers to do this one, trying to not drop the bar on the way down would have killed me.
So my total CF-games time would have been 17:42+16:09 = 33:51 ; that would have put me in... 113th place! Woohoo! Just enough to have completed everything and qualify for ranking hehe.
pre: serious warmup, still do not have form for full squat cleans down, lower back flexability issues.
post: CFE swim ladder
semi squat cleans and jerk 155lbs 7m20s
cross between power and squat, so power squat cleans I guess. Broke them up into sets of 3.
Really wanted to do this one but my wrists hurt too much.
Made up my own workout
Rowed 4000 meters
Ran 1 mile
Completed 5 rounds for time of:
15 kb swings (35lbs)
10 push ups
Congrats to all the athletes who participated in the games. Jason's video was really something to watch.
I ended ups doing mostly power cleans, as my squat clean form is not up to snuff enough that I can't break form when I'm tired...and this made me tired! 16:57, in sets of 5 (shoulda tried triples, like Angelo above...BTW brother, great work on getting leaner...I'm paying attention; you've also made the quantum leap in terms of workout times...awesome). Avg. HR: 146.
OW. 16:04 as rx'd. OW. maybe I should have scaled since top crossfitters did this in 3-6 minutes...
My quads hurt pretty bad 2 hours later!
I suck at squat cleans since my front squat is weak...
155 # clean, squat, (split) jerk
I was actually able to do the full squat, etc... this is a first.. I may not be as Olympic Lift Impaired as I feared.
went very slow and concentrated on form
done yesterday 7/6/08
breakfast: run 45 minutes = 6 miles
100# full squat clean & jerk, 30 reps
time = 7:16
damn. i know i can do this a lot faster. morning and oly lift metcons are not a good combo for me. shoulda followed my instincts and did this one in the afternoon after work. o wells.
Got pretty rough toward end, form got shaky, could have dropped weight for last ten, but wanted to get it as rx'd.
cfe workout 3hrs before 4sets of 5 mins for max effort on 3 mins rest
as rx'd w/ 135 lbs and it still took me 10:46
Fran - 6:14
DL/Burpees - 4:39
1.5K Run - 5:51
C&J - 13:15
Total time of 29:59
Nic - as rx'd 11:58, just happy to finish!!
20 min run to rec center
115# x 30 reps
My first 12 months of crossfit I ate blue cheese french fries at the end of each WOD done as rx'd. I went from 295lbs to 258lbs in one year.
I weighed in at Crossfit San Diego 3 months prior to my cert at the 258, started the zone at 30 blocks, and cut out the blue cheese fries.
Weiged in at cert at 242lbs. I have dropped my blocks to 22 blocks with 4x fat so 88blocks of fat. Weight loss has slowed a bit, but my energy and intensity have gone through the roof.
Next weigh in is on my birthday so 2months to go.
Scaled way back to 95#, which was probably way too light.
My hands have reached a new level of callousness and I love it! Get Some!
Mulligans on several reps when my grip slipped. At about 100 degrees things get a bit sweaty. Not a particularly good showing, but so it goes.
30x75lb clean, no jerk - 4:36
Man oh man, I wasn't up to this. During warmup, I barely could pull 185 off the floor in a DL and high pull 135 much less squat clean it.
My friend ended up having me do 105 just to finish the 30 and experience it. It actually wasn't bad at all and I think the numbers and adrenaline helped me get over the fact that I didn't feel fast at all because of those damn thrusters and deadlifts.
I want a rematch this month.
C&J with shoes and dump bar
M/6'3"/270/24 & M/5'11"/185/28
Total time: 13:15
I finished in 9:30, 24
and he finished in 13:25, 28
We just went until one got tired and then switched.
50kg Squat clean and push jerk, 30 reps
could have done that a couple of minutes faster, but decided to take it easy and work on my technique instead.
45/f/145 29:40, down ten seconds from last December and all pullups kipped this time to boot. (Last time was 20 kips 80 jumps. Still doing girl pushups though.
whoops posted Angie to the wrong day. Squat cleans were 75# and done in 25:27.
135 lbs - 25 min (went slow, not for time - still sick with stomach virus)
45 lb. C&J's
Didn't keep track of time.
CF Games Wod's
21-15-9 =8:36 pu really slowed me down
DL burpee =6:48 felt good
750 hill run=3:42 steepest hill i could find in lower De.
C&J full =7:33 felt good
The first 3 in 1 day. I had to skip a day do to work.
As Rx'd in 13:03. Great job to all that participated in the games!!!
30x70kg (in sets of 1)
13:31 as Rx'd at lunch
Did the Saturday CF Games workout yesterday in 18:45
That would have put me total at 32:16 or 111th place. Now I need to get serious, actually attend the games, and shoot for top 100 finish. A man has to have goals.
All the guys and gals that actually competed are very inspiring.
I'm comin for you guys!
111# Clean and Jerks....
50 Double Unders
Finally did this one today, scaled to BrandX "Pack" of 115lb.
30x Squat Clean & Jerk
Matt: 15:05 45 lbs
as rx'd w/100#'s
13:25 AS RXED
got after this one again last nite
30 reps, 100# full squat clean & jerk
time = 6:03
smoked by Charity yet again. haha strong work grrl!
99# in our driveway. Didn't ever drop it on the agregate.
Just did the second day WOD. 155# squat clean and jerk x 30.
155# squat clean and jerk x 4 (and then couldn't lock out the 5th, so I
135# squat clean and jerk x 26
30 total in 15:23
All squat cleans were below required depth, which I'm happy about. The
rest I am not happy about.
Total time from Day 1: 19:04
Total time from Day 2: 15:23
Total time overall: 34:27
I think this would've placed me around 154th out of 197, if I'm reading
the results correctly concerning the people who had to scale their
This was fun.
Scaled down to 100 pounds
done it at 60k, can clean 70k,but can't jerk it.next time ! 19.51. luv the painfull workouts.
scaled to 135#
15:51 as rxd (no dropping as only have steel plates)
13:49 as RXd. no dropping didnt know if i could do one so completing the workout was a boost.
my total CF games scores:
total = 29:47 which would have been 97th
need lots of strength work
not for time.
10 reps at 115
10 @ 125
10 @ 135
14:58 with as Rx'd weight, most of the cleans were squat cleans, but a couple went as power cleans.
Did 135lbs for this to minimize risk of injury.
Al did sets of 6
Taylor sets of 5
Didn't record times...
did a KB circuit
Rest week - did 40 odd at just below and above 40kg at easy pace
28yo, 5'11", 173lbs
My last Grace time was 8:10 for comparison. This was pretty darn awesome. I was sweating so much, my bare feet were slipping and sliding all over my wet rubber floor. Added a nice element of danger, I guess. Wouldn't mind seeing this one again some day.
C&J 65x5WU, 95x5WU
155lbx30 C&J As Rx'd
After having done this the games times are all the more amazing. Wow
wasn't confident about 155#
135# 30 reps
Couldn't jerk the 155 had to drop to 135.
Jerks were weak. Some were more like presses. split into sets of 3-5. Timer malfunctioned, but I think it was about 20 minutes.
CFWU x 3 (chest-to-bar pullups x5 per round)
Since I've never done "Grace" as Rx'd, dropped weight to 135# and did the required full squat cleans:
I'll count that as my first official as-Rx'd Grace. Still shot from the Fran and DL/burpee workouts day before yesterday. Last 5 or so reps were killer on the lower back. I think I'll run tomorrow if I can still stand up and save Angie for the weekend.
Sub 85 lbs ... 30 reps 25 minutes
scaled to 135 so i could safely manage the weight and still focus on my yet perfected technique. thanks for the kickin' workout coach! somehow i have to figure out how to increase my shoulder flexibility, which hinders my presses as well as my overhead squats...i'm open to any [reasonable] suggestions and help.
Jennie: 27 F 160# 5'9"
100# Squat Clean & Jerk, 30 reps
21:34 as rx'd. way too slow, I could definitely do this one in under 20 mins next time. I spent too much time talking/coaching with others doing it with me.
Oh yeah, I had only 5 reps done at the same mark Khalipa was done with his 30. What a beast.
@ work, scaled to 110#, 12:58
M/28/6'2/195 Martial Artist: TangSooDo - 3.5yrs
- 5 min. on the C2
WOD: Grace (Scaled)
115lbs. Squat Clean and Jerk, 30 reps
Scaled down to 110lbs.
at 201lbs bwt I scaled up to 175# still some guys are doing their bodyweight!
8:59 sub 95# and push presses
wu=20 min level 8, cfwux1, bar cj's. nasty cold killing me
didnt think I would even finsih this one...but moved pretty steadily...next time much faster...
135 lb without the squat on almost all of them.
A - 7:11 (80 lbs.)
M - 9:18 (125 lbs.)
Squat Clean Jerk x 30 @ 85 lbs.
At the station had to go on a call after 17 and continued when I got back.
Have to be quicker.
Couldn't jerk the 155 had to drop to 135.
sub'd 115-lb - didn't do for time b/c CF didn't say to
Scaled to 135# and still took me forever
135# squat clean and jerk 30 xs
Not the right workout to attack after two weeks of boozing at the cottage.
22 long minutes, and that's with power cleans!
More better faster
As Rx'd: 5:55
As rx'd with no dropping
had a few that didn't get into full squat position
Did Tabata t-mill 5 minutes afterward at 12% and 8.0mph
scaled 145 25 reps last 5 at 95lbs 16:30 I usually dont post times-
Im wondering if I should have scaled back another 10 lbs to finish?
12:26 for me and 13:32 for Srgt. S
did sets of 6, 6, 5, 4, 3, 5
Scaled Grace today:
135# Squat Clean and Jerk x22
Did the AMRAP in 20 mins format because of time issues.
Scaled to 125
Clean and Press 125 lbs. x 30 in 10:52
(done 7/11 after 50% Angie yesterday)
Only 15 reps in 14:49 (162/172). Should've used less weight to get 30 reps, but this was enough to kick my butt.
2 reps 155lbs.
13 reps 135lbs.
15 reps 95lbs.
forearms dead tired. bad form on front squat.
Skipped this one...will work to it.
135# for first 3, then 125# rest of way
Completed on 7/22
As rx'd: 14:27
This crushed me. Cleans definitely one of my weak points. Total time for all four workouts: 33:21
Only did 15, lower back was hurting bad.
SC&J 30 reps 14:48
3, then 2's to 15, then 1's
cfwu x 1
95# squat clean x 10
wod modified to
115# squat clean & jerk x 35
CFWU - 3. Regular reps. Superman. Burgener.
17:05 as RX'd
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I have had Quite a few leg injuries over the years... so I know swimming is easier on my joints Los Angeles Bankruptcy lawyer