Great workout. Ist time doin this one!

Sounds good. Thanks!

Outstanding

One day I will learn how to kip

Rhythm.

Fun! Right now I'm still on the gymnastics kip and I can only do about 33 of those before I wear out.. I wanna learn to do butterfly! I wonder if more repetitions can be done with butterfly kip, compared to gymnastics kip...

crossfitbucks...new hope, pa coming soon

this should be fun!

What's the difference between a power clean and a clean?

jeez, thats what i get for doin squat cleans the day,looks good though,gonnae be sore the morra!

Still new to all of these workouts-how does this workout work? Are you keeping the same weight or moving up? How long do you wait in between the sets? Give me the lowdown---
Thanks!

Rhythem?

The great kipping controversy continues. Someone wake me up when a final decision has been rendered.

O.K. guess I am needing to learn the Butterfly Kip...

Now if I can only figure out how to hit the chesticles each time without trying to take off my chin.

Yet another thing to work on!

It's my first time checking out the WOD. Does this mean that today you're supposed to do seven sets of 1 rep of power cleans? That's it for the whole day?

Tj- More honorable men are hard to find.
Congratulations.
Mikki Jeff Connor Keegan and Duncan

Ive almost got the butterfly......good WOD!

Comment #14

Yip that's your workout for tomorrow. Enjoy the Strenght days because you'll learn to cherish them...you never know what tomorrow will bring.

#9

A power clean is a quarter squat, where as a clean requires a full (deep) squat.

Nice tactical orange magazine a-hole;-) It was great to finally meet you in person brother. I am sorry that we didn't get the opportunity to share a beer, but I am looking forward to your possible trip to T-Ride. You are an inspiration. It never ceases to amaze me how many truly honorable people CrossFit can draw together. I second the Martin family's sentiments.

JB

quick question for the crossfit community: I am trying to decrease my dairy intake and would like to know more about phytoestrogen influences of eating soy for males. What is too much? Should I not use soy products to replace dairy completely? Any comments would be greatly appreciated.

Frank,

The butterfly kip is clearly faster, but energy burn rate is faster. Once you have both down and efficient the gymnastics kip will allow you to do more generally, though sometimes grip failure leads to the faster cycle time of the butterfly kip to allow greater reps.

Here we go. Cross fit work out #2 for me. BTW is anyone out there clode to Pittsburg, Tx?

TJ Cooper = Legit

I've been wondering about the butterfly kip for the longest time! I see people do it. We need another teaching video!

#9 / #18

Power clean (or snatch) is received and STOPPED with the thighs above horizontal (can be considerably lower than a quarter squat). Common point of confusion is the stopping part - it doesn't matter how high you are when the bar is received on the shoulders (or overhead) - if you continue into a full squat (or thighs break horizontal), it's no longer a power clean (or snatch). Have to receive it up there AND put the breaks on.

#14

Mike, yup... seven sets of one rep of your max... sounds pretty wimpy compared to your ussual 1.5 to 2 hours in the gym eh?

That's what I was saying forty days ago -- Now I'm saying this is the best workout regime I've ever done.

The workouts come in sets of three and then a rest day... give a couple of three packs a try and see what you think. I'm still sore from the last set. Read the FAQ... watch the videos(dig the sound tracks)...

Isn't it weird how you can sometimes gusess the WOD? Did this in my garage a few minutes ago. How come I can do 185 easily, can get 6 or 7 in a row even, and failed twice at 205? I suck.

Awesome. Looking forward to doubling up this with the sprint/squat workout from Friday.

I love me power cleans, one of my few strong points.

I completely agree with Roger comment 21,

The gymnastics kip is what I use for the pull up ladder, and whatever pull up WOD requires "the most pull ups that you can do" and I am beginning to use the "butterfly kip" for all of the "Fran" type workouts where you know how many you have to do in a given WOD.

Bottom line, get good at every type of pull up, its fun and it pisses off other people at the gym when you do "cheating pull ups".

Have Fun, Train Hard,

Billy

Cool photo!

I'm at work and it is raining so my proactivity is limited to the web. I don't think anyone would argue that the butterfly pull-up isn't faster at getting more work done than the kipping pull-up. The problemI see with it is the huge degradation in form when athletes start to fatigue. I see way more missed reps than when athletes fatigue during the kipping pull-up. I think what Roger said about the huge energy expenditure was right on mark, and that energy burn just keeps people holding onto that bar longer than they should be. Not everyone is a pro like Dutch!

So blah,blah, blah. All I'm saying is get good at them before you start using them in your workouts. When done right they are so crazy fast and a thing of beauty to watch.

I just found this gem on youtube for the power clean. I do not know why I have not seen it before now:

http://www.youtube.com/watch?v=6TlbDQUWs0s&NR=1

Have Fun , Train Hard,

Billy

TJ, HooAhh sir. It's been too long but I'm always buoyed by a shot of you posted here. Mikki and clan Martin have it right.

I do have to disagree when it is stated that the butterfly kip is the same amount of work. If work is defined as force x distance and force requires acceleration, there is clearly less force produced. Let me explain, with the traditional kip, the movement is stopped for a brief second at the top as the chin clears the bar, and then another concentric muscle action is required to push the body away from the bar in order to be successful on the next repitition. With the butterlfy kip however, once the chin clears the bar, the body continues its path with no energy spent redirecting the inertia as gravity pulls the bar downward. In a gymnastic kip force must be produced at the bottom as well as the top of each rep, but with a butterfly kip force is only produced for the first pull.

Ok, so there are 4 different kinds of cleans, right?

Clean - starts at floor & full squat

Power clean - starts at floor & partial squat

Hanging of either - starts with bar in hand, standing

That right?

#15,#32
I agree!
TJ Cooper is Solid.

Weights in kg.
37 - 42 - 44.5 - 47 - 47 47 - 48(3xF) - 47

32/F/62kg

Tyler #34 -

Those are all correct, but there are plenty more clean variations such as several types of hang clean (e.g. high-hang, mid-hang, hang-knee, hang-shin; hang without an additional qualifier typically means between mid-thigh and above the knee); muscle clean; tall clean; power variations of all the previous, etc.

Does anyone have any input on how to take care of SHIN SPLINTS??????? Never had them til now and they hurt like a motha! Any advice would be appreciated.

I love it when Greg waxes eloquently about clean variations. . .

Geez! Just when I thought I was getting a handle on all the names you drop that post.

-jj

#37 FormerMarine

check out trigger point technologies. A great website, product and often used by a lot of crossfitters.

http://www.tptherapy.com/

2nd WOD (did a scaled Michael yesterday)

95, 100, 100, 100, 105, 100 (missed on 105), 95

I've been lurking for a long time and was messing around with SS for awhile, but I finally decided to screw it and just jump in.

Jake O., no soy. Don't do it.

The 'kip' is a scar on the face of Crossfit...

Good video

#33

I agree with are assessment of the varying pull-ups and the energy spent. If you are strictly worried about time, the butterfly wins. If you are worried about getting the most benefit over time from pull-ups, the kipping wins. Depends on your goal but having all them in your tool box is excellent.

23/m/175
155-155-155-165-175(f)-175(f)-165-165(f)-165-165

M/40/185

Did hang power cleans by mistake...wish i wouldn't have, i feel far more comfortable taking the weight from the ground for some reason...it just feels more natural to me...anyway:

HPC (in lbs)

155
175
155 (after missing twice at another 175)
155
155
155
155

The idea that the gymnastic kip and the butterfly kip are produced utilyzing the same energy produced from our muscle is not correct. The butterfly utilyzes the potential energy from the first "gymnastic" kip and continues it through out the exercise, transporting it through the kinetic phase, and then back to the potential for subsequent reps through the kicking of the legs. That is why it takes longer for the gynastic reps, because the potential energy for each rep is pulled from the muscles, not from gravity.

Listen, I got my degree in liberal arts, and this is obvious even to me. The energy necessary for each gymnastic rep must be extracted from the muscles involved in the pull up movement, while the butterfly pull up is facilitated through the potential energy that is gained through the use of gravity after the initial gymnastic rep. The "range of motion" might be the same, but this is the same as arguing that jumping up three feet, and dropping three feet, is the same "range of motion", and as such equals the same exercise and utilization of muscular energy.

The idea here is to gain strength and power while achieving extreme fitness across broad fields. Let's not let the idea of time competition disqualify the goal of true fitness.

And that's all I have to say about that.

-Chris

#29, Billy:

I love getting those mean looks when I knock out a set of 20 butterfly 'cheating' pullups at Urban Active.

The day a bodybuilder challenges me to a pullup competition using his standards, I'll still walk away the winner.

M/43/74kg
Power clean 1-1-1-1-1-1-1 reps: 60/70/80/80/82,5F/80/80 kg

Snatch push press sets of 3:
40/45/50/55/60 kg

Power clean:

70/72.5/75/80/85/87.7(f)/85 kg

M/31/6'3"/200

175-185-195-200-205(f)-185-195-195

M/24/6'6''/210

135lbs/145lbs/150lbs/155lbs/155lbs/150lbs/150lbs

TJ
You are the Man. Great photo. Stay safe my friend. As another man of the cloth.

M/5'8"/42yrs
185, 185, 185, 185, 195, 185 (missed 205 and 195), 185

Chris #47,

I liked your view on the butterfly kip.

What does Coach have to say about the butterfly kip?

I like the competitiveness on the site, but this time I think the movement may have evolved a little fast.

Still, it's an amazing time, congratulations!

Comment #37 FormerMarine - I coach high school track and I give these remedies to my sprinters. 1: Sit in a chair with your feet in front of you. Lay a towel flat on the floor. Use your toes to pull the towel towards you while keeping your heels planted. or 2: In the same seated position put several marbles on the floor in front of you. Use your toes to pick up the marbles and put them down in a new pile. I tell the kids to do two or three sets of one or the other everyday. I have had pretty good success with these, I hope they work for you. E-mail me if you need to.

Formermarine

Shin splints are usually caused by running on hard surfaces or having a dramatic increase in milage or simply pushing it too hard when you body isnt ready for it.
Avoid impact for a week or so and massage up and down your shins with ice cubes for 10 mins at a time to educe inflammation. Itf symptoms persist after a week go to a physical therapist and and they will use sports massage techniques to help alleviate any tightness in your tibialis anterior.(muscle along the front of your shin)

FINALLY a video with dutch in it.

#33 & #47 - Just curious... are all the potential energy vs kinetic energy expended posts actually able to do both variations? Looks can be deceiving.

I find that the lateral motion/swing generated by the gymnastics kip naturally recurs from the stretch at the bottom of the motion. It's like getting a bounce out of the bottom of my squat and that lateral motion is recreated without a great deal of energy. It's as though the push away at the top has taken care of the work I need to do to "restart".

With the butterfly, though, it feels like the power generated for the next rep (even with a faster cycle time) comes more from a well timed kick and pull and I can't rely as much on the stretch through my shoulder girdle to generate force.

So, while the butterfly may be more "efficient", the source of the motion at the bottom leaves me feeling like I've worked harder for each rep and makes it much harder to get chesticles to bar after multiple reps/sets.

#47, Chris - Competition for time doesn't disqualify the goal of true fitness. It quantifies it.

#47 Chris

I'm not certain I understand the the point of your post. I'm not being contrarian here, just trying to "wrap my mind" around the concepts. I am currently employing the Butterfly for lower rep pullup wods like Fran or Helen and can tell you the "felt" energy expenditure from the BFK is much greater than the former for me. I think mainly b/c this form of kip is more explosive, much like a Jerk compared to a Push-Press. Besides that, the fatigue to my grip with the BFK is usually the limiting factor on the reps. Typically I'll start with BFK but when fatigue sets in I resort to Gymn kip to finish to maintain clavicle to bar. This may say more about me than the movement, however. Are you doing the BFK or are your comments observations only? Just wondering if others experience the same with these kip techniques.

Greg Everett

As always thanks for your expertise, and loved the article in the PM on maintaining in the later years, cause I'm getting there.

question about the new butterfly...feel free to show me why im wrong (i usually am).
consider
1.
benching and going slow and strict
2.
benching but bouncing the bar off my chest, even arching a little
range of motion the same (distance), load the same
my time for (2) faster
is (2) now more power?

#11, ANM -

Welcome!

Warm up first. Watch the Burgener warm-up and try it with a PVC (or more if you're used to it). Try the CrossFit Warm-up (see FAQ) or the Amundson Warm-up (see Exercises & Demos).

Don't know what a power clean is? Start watching videos in the exercises and demos section of the site. Pick up a broom stick and start trying the motion. You can videotape yourself and compare it to the videos you see online if there's no one around to coach you.

The WOD calls for 7 sets of your maximum effort for the power clean. If you're going to make a true maximum effort at each of these, you'll need to rest ~2-3 minutes between each set of 1. You can change the weights in order to challenge yourself if you succeed, but the sets where you're warming up are exactly that and shouldn't be counted as part of your workout. It's 7 MAX EFFORT sets.

If it's your first time cleaning, start light, practice the technique, and if you're doing it right, you'll be exhausted by the end of an hour of jumping against a bar (no matter how light of a weight you use). Get technique before you get more weight on or you'll rely on poor form and develop bad habits.

I love me some TJ Cooper! Good to see you on the main site! Hope to see you soon.

#61, Dave -

Yeah! (2) is more power by the definitions of work/time. (1) is a greater test of the strength of the lifter, so most people would disregard the (2) lift as a cheat in strength competition (even though it's called Power Lifting).

M/24/187/107

50/50/55/60/60/65/67.5/

getting to know myself atm.

#64

Bouncing the bar off the chest is NOT more work/time, any more than bouncing the plates off the floor on deadlifts.

It's introducing an external aid to the lift, which means it's LESS work/time.

135,145.165,175,185,195,205(f)

Question for the Coach:

Is it possible that we could see on the Main Page a running total of Operation Phoenix t-shirts sold?

Something simple -- just a total-to-date figure.

41/m/6'02/190#

105/145/165/165/165/165/165

apparently I need to buy more weights - I only have 165# (inlcuding bar) from the used sporting goods store.

BTW - don't overlook the used sporting goods stores. i got a used york brand olympic bar for $30 and 120lb in weights for .35/lb. they threw in some massive york brand spring clamps that are a grip workout in themselves to get on and off.

unfortunately they don't have any more weights right now - so I'll have to spend some $$

I love this one! Power Cleans have to be my favorite.

M/20yr. 6,0'' 205lb

Warmed up with: 135, 145, 155, 165 just to get the juices flowing.
1-180
1-195
1-205
1-215
1-225 Old PR
1-235 New PR
1-245 Failure

#61, Dave -

There IS a correlation between the butterfly kip and the bouncing bench. Bouncing bench presses are usually discounted because

a) Bouncing huge amounts of weight off one's sternum can lead to serious injury... not the case in a BF Kip.

b) The bounce off of the rib cage generates upward momentum, resulting in less force generation by the muscles. This will result in less strength gains by the prime movers of the chest. Ultimately this results in poor strength throughout the full range of motion... This one's a bigger argument against kipping in general, but here's my typical answer:

Kipping uses the muscular force of the athlete's
body to move the athlete through a full range of motion, so it produces more power from (and more strength for) the athlete's entire body. If you were only concerned about developing the pull/chin-up muscles for bodybuilding competition or a dead-hang pull-up competition, then don't kip.

I usually practice dead-hang, and both kipping pull-ups as well as climb ropes (leg free) and practice muscle-ups in order to insure that I have strength through the full range of a pull-up. I haven't found a way to kip the weighted pull-up workouts yet, but that's increased dramatically since learning both kips.

Don't bounce the bar off of your chest!

Do learn both kips!

Question for the Coach:

Would it be possible to list on the Main Page a running total of Operation Phoenix t-shirts sold? Nothing fancy, just a total-do-date figure.

The rationale is two-fold:
1. While some folks have the intention of eventually buying one, they may forget all about doing so within a week due to the out-of-sight, out-of-mind nature of our busy lives.
2. It will give CFers a sense of pride in knowing that others within the community support the Marines' desire to CF.

Maybe just post this for a couple months ~ it may help sell more t-shirts.

#66, Mark -

That's a good point. My view of the bouncing bench was that there was no "external" aid since the lifter uses their own body (I am not pro bouncing, just saying that any upward movement of the bar/work is generated by the lifter even if it's not muscular/chesticles). But, the deadlift uses the rubber of the plates. Either way, they'd be poor examples of technique.

3x cxfw
45 x 7

Is that like 7 singles w/ Powerclean?

oh, nvm...i read a response by nick.........and no...7 singles w/ powercleans is not wimpy :) power cleans rock, i wish i could still do them with heavy loads...dang knee injury :(

100 pounds * 7
Plus the regular warmup

power clean, worked up to 205, missed 215
Front squats 90% 2x3reps 205, 215
Deadlifts 90% 3x3 255,275,295
Tabata situps, 15 low score

WU-10 GHSUs
10 Back extensions
60 burpees

1. 95#
2. 115#
3. 135#
4. 155#
5. 165#
6. 165#
7. 175# (fail) 165#

took my first shot at programming today (I'm not a certified trainer but I felt like I needed something different today)

Max rounds in 20 minutes:
25 SDHP (45#)
15 KB Swings (2 pood/75#)
5 jumping pull ups

Scored 6 rounds plus SDHP and my hands are still shaking.

65-95-115-135-145-155-165f

Sunday musings...

1) "Jumper cables for your brain". Cool tag line for an energy drink. I say we "borrow it" for CF. As in "Crossfit...jumper cables for your body!"

2) Power. Crossfit is about fitness measured by work capacity. Power output. How much something can you move how far how fast. Period. Energy has nothing to do with it.

3) Competition. David Meverden has a brilliant post on the Message Board right now (you DO read over there, right?). He offers that one of the subtle, brilliant points of Crossfit is that it has created this new idea of "Fitness as Sport". Work, measure, rinse and repeat. You vs. you for the benefit of...you. Very nicely put--good reminder for the experienced or primer for the newcomer.

4) Climb. "It's easier to climb than it is to hang on." Eureka moment when I read that. Applies here, in fitness, but also pretty much everywhere else, eh? Work, family, marriage? Whether you are solo, leading the pitch, or part of the team. Reminds me a little of a saying etched in stone at my alma mater: "Climb high; climb far. Your aim the moon, your goal the stars." It's a more optimistic, more affirmative, more actionable sentiment than the "just hang it there" alternative.

It's easier to climb. Yes, I like that very much.

I'll see you next week...

M/26/6'/220

225, 275, 295, 315, 345,

age 42
bwt 212#
185
205
215
225
230
235
240

Wow, eating terribly and not training sure makes for bad power cleans...
135
140
145
150
155
160
165 F... just terrible

I punished myself with weighted pistols to cooldown, got up to 1.5 pood KB.

21/M/165

My left knee was quite techy today, so after failing to attack significant weight I tried to focus on my form.

115 - (135 fail x 2) - 125 - 125-125 -125 - 130 - 130

Question for folks: I find my stance widening when I'm coming down/catching the bar in cleans. This is a Bad Thing, correct? It's easier to get down, but it feels like it might put more strain on various parts of my legs.

Just to summarize, to some degree.

The primary difference between gymnastics kips and butterfly pullups is one of power, not of work performed. The same weight is being moved teh same distance on each type - the same amount of work done for each rep. However, since the butterfly is generally faster, it requires / produces more power.

So if my workout is, like Fran, to do my first round with 21 pull ups, if I do butterfly pullups I will have produced more power - gotten done more quickly - than if I had done gymnastics kipping pull ups.

As previously stated, they are both good and provide benefit, just depends on the goal of the workout. For the timed workouts, butterfly pull ups will allow for more power generation and therefore lower times.

http://www.new.facebook.com/video/video.php?v=1058106293498

A very proud day for mum and dad.
R.I.P. all our heroes.

45/M/6'/180

POWER CLEANS:

1-115
1-135
1-155
1-165
2-170 MISS ON FIRST ATTEMPT
3-175 MISSED ALL THREE ATTEMPTS

MAX: 170 POUNDS

CHINA GROVE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#60 JM I think your spot on chap. You verbalize what I have experienced with my progression from GKP to BKP.

#33 jtorres3 if I understand you correctly, your saying the GKP has 2 full concentric and eccentric muscle exertions vs. BKP which only has one concentric/eccentric muscle exertion and uses a controlled "fall" with gravity, Hence less muscle expenditure?

I think it is a matter of objective: if its to get the chin over the bar and complete 1 full R.O.M. pull up for time BKP wins. (as video demonstrates)

If the objective is to exert more muscle energy over a longer period of time (when compared to the standard hanging pull up), hence build more strength, and stamina through muscle breakdown, the GKP is the way to go.

If the objective is to build only Type 1 "red" muscle's for the purpose of building primarily muscle size (not strength, endurance, coordination, and stamina-done with GKP and BKP), then the standard body builder hanging pull up is the way to go.
Hence the creepy feeling that runs up the spine of your typical narcissist, fragiled-egod body builder who sees someone doing something they cannot do. LOL

So if the vernacular here lends itself to a scale:

Hanging Pull Up (HPU):
beginner-strength primarily

Gymnastic Kipping Pull Up (GKU): intermediate/advanced-strength, endurance, stamina, coordination

Butterfly Kipping Pull Up (BKP):
advanced/elite-strength, endurance, stamina, advanced coordination

Nobody starts by learning and doing only a BKP and does only that. It is a progression and hence proof of better movement (more efficient work) through coordination. Why use more energy to get the job done than you have to? If one can do even 1 more BKP than GKP, more work is required to bring the entire body through the full range of motion regardless of how much energy is being exerted by the muscles (assuming equal criteria of clavicle to bar/chin clears bar).

BKP is more efficient and hence can do more work overall. GKP uses more energy and has the potential to build the ability to do more future work. In other words, ya get stronger with the GKP, but the BKP kicks but in competition. "I pity the fool" who thinks they can train only one type of pull up.

BTW: just figured out and started using the BKP last week. I probably would have argued for the GKP two weeks ago, but now that I can do it, my PU reps have gone through the roof.10 thrusters/10 pull ups AMRAP 20 min's...pre BKP 11 rounds. Post BKP 16 rounds. Bottom line...proof of more work being done and more efficient use of energy directed to accomplish said task.

155
185
205
225 (PR)
245 Failure
230 (PR)
230

Form was shaky on last two completed reps, but I moved the weight.

m/44/175

cfwu x 3

as rx'd
115
135
145
155
165
175
185 (f) 175

150 5'7.5" 33 yom

160x1/170x1/180x1/190x1/200f/185x1/185x1- 3 min rest between lifts

max i hit during squat cleans a little over a week ago was 180 so the 190 and multiple 185's should leave me happy but i am not-

ready for more!

25/M/6'4"/215lbs

1--225
2--225
3--245
4--245
5--245
6--225
7--225

would have went heavier if my gym had bumper plates, and an actual olympic lifting station...

addition to 93-

no bumper plates/lifting station or oly bar with flex here either and lowering these is brutal!

160-180-190-200-205-210(failed)

Also did 400m and 50 squats for 4 rounds
Time : 10:13 (PR)

1-165 (new pr)
2-170 (failure)
3-165 (failure)
4-160
5-160
6-160
7-160

I have to agree, doing kipping pullups at the gym really seems to piss people off. When told that I'm "cheating" I ask them to produce a peer reviewed article published in any scientific journal that says pullups have to be performed in the strict traditional sense. Then I challenge them to a regular pullup competition. No takers so far ;)

#62

Thank you for the input! I have done cleans a ton before but haven't done them in ages so I have to find that max. Looking forward to the WOD!

53 yom/183 cm/84 kg
Power cleans 1-1-1-1-1-1-1
90-95-97,5-100-100f-100f-100f kg

CFWU x3

100 double unders (sets of 30,30,40)

Power Cleans:
105, 115, 120, 130 fail, 130PR!, 130 fail, 130 :)

boot camp class afterwards

TOODLES!! :)

Been off for two weeks after being sick, slowly getting back into it.

135
145
155
165
175(f)
175(f)
155

Power Cleans 7x1
165.170.175.185.190.195.200(PR)
Great numbers, Fit Mom!

36/M/6'5"/210

135 x 4 Warm-up

185-205-225(f)-215(got underneath but couldn't stand up, so fail)-215(f)-205-205

205 is my new PR. I think I'll get 215 next time.

Regards,
Dave

cfwu x 3
1-135
2-155
3-175 (failed on 1st attempt)
3-175
4-155
5-155
6-155
7-155

M/47/6'/184

1st time doing this for max weight.
135x3
155
165
175
185(f)
185 nailed it
165

1hr spin
165

33 yom 215 bwt

cfwux3rds subbed ring dips and added push-ups

185/195/205/210/215/220/225f/225

my gym is closed today, so I'll do this one tomorrow. Instead I did this today:

4 rounds for time:
Run 400 m
50 push-ups
50 sit-ups
50 squats

Time=47:10

I was hoping for a sub 36 min time, but i broke down after round 2, and almost threw-up after the last 400 m run.

Then I did,
100 yd walking lunge
10 pull-ups
100 yd sprint
10 pull-ups

then I quit. I wanted to do 2 or 3 rounds of that, but i wasn't sure if i would have been able to walk back to my car. oh well

hey gang,

Firstly, Dutch is a friend of mine and I respect his athletic prowess... to call the vid a comparison is to imply you are comparing apples to apples - and you are not if you are viewing these two vids side by side... If you break it down - Dutch is not performing a true gymnastic kip on the left screen (close but not a very efficent gymnastic kip) - he has no straight leg, no hollow on the back pull to the bar and the overall form is not what i would call a gymnastic kip. Very little gymnastic form in the movement demonstrated that is transfering the load efficently created by his swing.

I agree that the butterfly kip, if done well is clearly faster but energy burn rate is faster too. If you wish to get both down I feel many will see that an efficient gymnastics kip will allow you to do more generally, but sometimes grip failure can lead to a faster cycle time with the butterfly kip to allowing greater reps. It is why we teach a thumb around the bar when doing this work to increase grip strength rather than not using the thumb.

In my honest opinion the CF kip is only used to create speed for times... I prefer to see someone be able to use an effeciant gymnastic kip, or butterfly kip, but also be able to perform 40 dead hang pull ups. If you can knock out dead hangs - the kip is easier and also more efficent no matter what style you use.

One movement is about strength and the other is about controling a load with a swing and going faster... Both the kip and butterfly can get ya some speed - but I feel a true gymnastic kip is still more efficent over all when done peoperly...

That said - at the games when judging the fran corral - many athletes started out using the butterfly kip - only to switch to a gymnastic kip or gymnastic bastardized kip to get a bove the bar... mainly because several need a more effecient movement to swing the load and strenght had vanished using and starting with the butterfly. I feel a great deal of this though has to do with your strength as your fall back rahter than a swing to complete - if you get my drift... to be clear we teach having the strength first before going to the kip of any kind.

tucker

33/F/5'10"/150

Casino Night at CrossFit Atlanta last night was great fun, but not the best way to prepare for a WOD! ;)

110
120
125 F
122
125
130 F
125

Ended up finishing about 10 pounds under my PR, mostly because I wasn't allowing myself to drop enough; kept trying to catch almost completely standing.

As rx'd -

205/225/225/235(struggled)/225/225/225

I seem to plant my right foot disproportionately out to the right once I get above 205 on the full power clean. I did it on almost all the cleans w/ 225 and definitely w/ 235. I need to work on the form more so that the 225-245 range is not my ceiling anymore.

I love this one... it is one of the lifts that I am actually good at for my size.

145, 155, 165, 175(strapped up here, grip still a problem), 185, 195, 205 (failed), 200 (got it....)

Finished with a full body circuit... one exersise per body part 3 sets of 10.....
SMOKED!!!!!!

M/29/69"/160ish

time restraints, only 5 reps
85-95-100-105-115f got cocky

35/m/6'/155

135
140
145
150
155(f)
150
150(f)
145
145(f)
140

m/28/175

155
185
185
195
195
205

24/m/226lbs

175x1
185x1
205x1
215 fail
215 fail
215x1
205x1
205x1
185x5

Male 23 6' 172
89 x3
111x3
111x3
133
155
155
155
177 Fail x3
166
171.5 Fail x3
166

i think i can get the weight but i need to work on my form...

41/m/5'9/175
135
155
175
185
195
205
215--missed twice dropped to 185 for 1 30secs rest 1 30 secs rest 1

cant quite get 200 up.. my form is shocking... need to work on that...

185
185
200 fail
190
190
200 failx3
190
190
190

dont have the flexibility in the shoulders to hold the weight properly once the lift is complete...any tips??

135 x 7

32/m/165

cfwu x2

135x1
155x1
165x1
175x1
185x1
195x1
205xfail

22/F/5'8"/162
95-105-115-115-115-115-115

So yeah I have no idea how to do a butterfly kip... video anyone???

as rx'd
115lbs

125lbs
135 f
135lbs
135lbs
135 f
125lbs
F/27/128

200 max, 205 failed

Thanks a million to those that posted helpful responses to my post #37 regarding SHIN SPLINTS!!! I greatly appreciate it! It's amazing how many extraordinarily knowedgeable people are a part of this forum! Awesome!

25/m/215

185, 195, 205.

Still fairly new to CF and still trying to get my legs under me (literally.) Wasn't feeling comfortable with the higher weight so elected to drop the weight down to 135 for sets of 10. Ended up doing 10 sets (100 total) while hitting the speed bag in between sets. Loved it.

CFWU as always
CFWO 145,165, 185F, !85,185FF, !75, 185FF,175F, 175 still trying to figure out my form really felt the wod though thank you! 39/m/5'10"/185

135.135.147.147.153.153.153(failed)
bw: 153

m/29/5'9"/168#

Finally, got my schedule together to follow the 3-on-1 off CF WOD's the day of. Hit todays WOD(081109):

Power Cleans (1-1-1-1-1-1-1)

As Rx'd:

1x 140
1x 150
1x 160
1x 170 (PR for full-squat clean 11/3/08)
1x 175
1x 180
1x 185 (PR)

Pretty happy with that for now...

as rx'd
167, 167, 167, 167, 177, 189, 199

29/M/151

125
135
155
155
155
165
175(f)/165

My form is an issue with this one for sure.

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

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

as rx'd

70-75(failed)-70-72,5-72,5-72,5-72,5

must work on technique

32/f/5'4"/130

Really happy with today! I took more than 7 sets, but am excited with the PRs -- and I think I could have maybe even gone a little heavier!

110#
115#
120#
125#
140#F
140#F
140# PR
145#F
145# PR

I think the F's are mostly mental. It's a little scary to get under that much weight!

155,155,165,165,175,175,180

95-105-115-125-125-135-135 (tried 145 but failed)

3xcfwu
135
155
165
175 - failed
165
165
165

m/50/6'3"/256

Wow! Great numbers, Shana!

Well, I started a little low because I thought my max would be 185, so I kept going for a few more sets.
135-145-155-165-175-185-195-200-205-210
+30 lbs from last attempt, not too shabby.

If you're ever in FOB Hutal, Afghanistan, gimme a hollar.

Power Clean
CFWU x 2
Front squat to 175#
Deadlift 225#

115, 125,135,145,155 (f), 155 (f), 150 PR

Practiced some OHS for form with 65#

m/34/5'9/150

m/26/5'8/162
135, 145, 155, 165, 175, 180, failed 185 2x

23/m 6'3" 245lbs

245
265
275
285 fail
265
265
265 fail

I just started on the crossfit program.... I first thought the seven sets of single reps wouldn't be too much, but I was wrong. I didn't realize that I was still sore from Friday's WOD. And that's with a rest day inbetween. Good Stuff!

32/225/6ft

worked up to 225. Missed 235.

225 is pr.

as rxd
195
205
215
225
235
245
255...jb

M/48/153/1-1-06

Caught up with 4 rounds 400M/50 squats

13:48

Effort exposed serious character flaws...

24m/170/5'8"

as Rxd
20kg
30
40
45
50
55
60 (f)

105, 115, 125, 135, 140, 145, 145

Today's WOD as RX'd
Power Cleans:
155-155-165PR-165-175PR!!-175-175

I was really feeling fresh on these today after the rest day. Nice progressive warmup to the 155. New Power Clean PR for me at 10# over my bodyweight! Getting stronger is fun!

23/M/5'9/155

Long time no power clean, or crossfit for that matter. Form was not top-notch, so I kept the weight on the low end and didn't push to failure

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

Rx'ed

145,145,145,150,150,155,155

My elbows need to get faster so I catch it on the chest & shoulders. I'm have too much wrist in there for the catch.

Great to work on the power lifts.

135 (x5)
155 (x3)
185 (x1)
195 (fail)
185 (x1)
185 (x1)
185 (x1)

Felt a twinge in my left pec after my 5th lift. Then it got really tight. Don't know what's up with my muscles these days.

28/M/205

95
115
135
155
175
195 F
195 F
175 x2
155
135 x4

New to crossfit so my form sucks Im sure.

155
165
175
180
185
190
199

M/25/135/5'11"

125
135
145
150
155
155
155

bw 165

135
135
155
175
185
190
195 (fail)

Male/26yrs/6'0"/170lbs

Power clean 1-1-1-1-1-1-1 reps

155/175/185/195/205/215/225(PR)

Legs are still a little tender after the WOD of death last week, but today was a good day.

as rx'd:

155-175-185-195-205(f)-205-210(f)

Trained and trained with B from HQ and AllisonNYC..and of course Jeannie, this afternoon at Beach Crossfit! Great times!
Brendan is a 10 times badder than in any of his videos from HQ, and a total stand up and cool (narly) dude!
Allison showed today what true Crossfit perseverance was today, and it was an awesome sight! There comes those times that we want to give up, quit, walk away and throw the towel in, not only in our workouts, but in life in general. It takes a strong character, will and determination to Push Through "IT", even if just to see what is on the other side. To continue onward when it hurts, ESPECIALLY when it hurts, and to allow the workout to strip us down to the very marrow of ours souls, is what true intense and hardcore Crossfit training is all about. AND THAT, is what we witnessed today! IT was great! Allison, you did a stellar job today, and it was a pleasure to be a part of your journey today!
Brendan, can't wait to dig in again on tuesday, and really tear it up!
Jeannie, as always..numnum baby, numnum!
Steve, way to push through it brother!

After a week off, today was a tough workout to get back into, but it was well woth it to train with all of you!

Todays workout:
50 hang power cleans (95lb men/ 85lb used by J & A
10 burpees
20 wall balls
40 hpc
20 burpees
20 wall ball
30 hpc
30 burpees
20 wall ball
20 hpc
40 burpee
20 wall ball
10 hpc
50 burpee
20 wall ball

bad a$$....just bad a$$!

~J~
Train hard and Push Through "IT"!

"Warmed up" with 5 rounds of:
20 Box Jumps (24")
10 DB Hang Snatch (40#, 5 each arm)
5 HSPU

9:09

Power Cleans: 185,195,205,210,215,220

Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
135-146-151-151-151(failed 2X)-146-(changed the grip to hook)146-151 New PR!

M/24/5'10''/145

175 185 190(F) 190(PR) 195(F) 190(F) 190

27 yom 6'2" 155#

Pre: CFWU x3 (pullups, pushups, dips, squats, GHD situps, back extensions)

WOD as rx'd:

135-145-155-165-165-165

Post: 500m row cool down 2:03

CFWUx2
WOD modified to 5 sets of 3
135, 145, 165, 165, 165(failed 3rd rep)
plus some kipping practice

221-221-221-221-221-221-221 however there were a couple fails in between.

40kg's on each side + bar

m/ 25/ 6'/ 184

1-70kg
1-72.5kg
1-75kg
1-77.5kg failure
1-77.5kg failure
1-77.5kg pr
1-80kg failure

Mark: 95-105-115-125-135-140(f)-140-145
Theresa: 65-75-85-85-85(major coordination & form issues!)-90-90 (work on: single movement, faster elbows, no bending elbows on pull, get under the bar, hold breath, etc.)

m/35/172

135/140/145/150/155/160/165/170/175/180

180PR coming back from a back injury-my last best was 95 pounds

M/31yr. 6,0'' 200lb

Warmed up with: COOPER Test: 1.5mile in 10:51min
WU-135
WU-135
1-185
1-185
1-185
1-185
47 Pushups
1-185
33 Pushups
1-185
20 Pushups
1-205 Fail
1-205 Fail
1-185 Fail
1-155 OK

m/24/190

As rx'd

175
185
185
185
185
195
200 New PR

m/30/185

As rx'd

135
145
155
155
155
165
170(PR)

Oly lifts are still my goat!!!

As RX'd

155
175
185
195
205
215
225

But my form it not great and needs some work

20/m/6'2"/195lbs

First-
Power Clean: 95-135-155-185-205-225(f)-225

Then-
"Ramstein"
500m row
25 pullups
20 kettlebell swings @ 1.5 pood
15 OHS @ 65lbs
10 burpees
400m run
10 burpees
15 OHS @ 65lbs
20 kettlebell swings @ 1.5 pood
25 pullups
500m row
Time: 20:45

30/M/180

Couldn't get to weights today, so PC tomorrow. 6+ mile run on single-track mtn. bike trails: 1:25:17.

F/22/5'6"/140

110#
115#
125#
130#
135#
140#PR
145#f

Plus, working on my pushies for the day :)

27m/6'/230

185
205
205
215
225
245 (F)
235 (twice,F)

#140 - Theresa ... THANKS!

205/215f/215f/215f/215f/215f/215

I was worried I wasn't going to get that 215! I rushed through this in about 30 minutes. I usually like to take something more like an hour and a half on a weightlifting workout. I was getting the weight up easily, but not catching it on my shoulders was costing me. Will do this again on Wednesday.

28/m/5'11"/170

205-210-215-220-225-230f-225f

Excited about getting past 100 kg for the first time.

32/m/215

176
195
215
235 miss
235
244

TJ=BAD ASS!

21/m/170

175-185-195-200-205-215(f)-210(f)

205 new PR up from 185 last time

After this did 5x1 dead lift max
225-255-275-295-315(PR)

No more maxing out for a while.

M/21/6'1/240

CFWU x 3
155, 155, 175, 185, 185, 200(f), 185
135 x 10 to work on form

38/M/178/6'

Power Snatch Singles 125-135-135-145f-135-125-125
Power Snatch 105lb 2x10reps

20-15-10

KB swing 62lb
Box Jump 32 in
Back extension with 20lb
7:36

44/M/205/6'2"

Power Cleans 135-145-165-165-165-165-165
135 2x10reps for form

20-15-10
62lb KB swing
32in Box Jump
20lb Back Ext

Done in Lynne's garage with Lynne before jumping on the plane back to Madison:

95,105, 110, 115, 120, 125, 130 miss, 105, 105. 125 may be a PR (pitiful, I know). Lynne hit a PR of an easy 130.

135 - 135 - 185(f) - 185 - 185 - 195(f) - 195(f)

first time trying these, still trying to learn the form.....

59/m/180

Power Cleans

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

Form wasn't nearly as good as it should be, especially for the heavier weights. Need to work on the jump portion (too much arms), as well as proper racking (flexibility sucks).

135-155-175-195-225(pr)-205-205

*Back almost crumpled on 225, so backed off.

bwt 180

power cleans 175, 190, 205, 215, 225, 235, 240 x1

work sets 225x2 3 sets

185 each rep, failed on rep 5

m 44 5'9" 181 lb

155, 175, 180, 185, 190, 195, 200

I think all but the 155 were PR's

225 x 3 misses
205 x 7 x 1 rep.

Vance

47 / 172

155-165-175-185F-185-190F-190

I've never PC this weight before.

27 / M / 5"11 / 161 lbs

135lbs is the most weight I have so I couldn't push myself (weight wise).

subbed

135 lbs power clean X 50

(didnt keep time)

M/39/6'/237

warm up: Bar, 100, 135 2x5

1-185
2-185
3-195
4-195
5-200
6-(200 failed) 185
7-185

23-226
wod
5 Rounds
5 Power Cleans @ 255
20 kb snatches @ 55

28/m/181

As rx'd

165
175
185
190
195
200
205(pr)

m/48/165

135,155,155,165,170,170,175(f), 165
Then 135x10 as punishment for missing 175

29/m/5'11"/200

185,190,195,200,205,215(PR),205

75
85
95
105
115
125
135
140
145

33/M/180/6'00"

W/U 95x5, 135x3

1x145
1x155
1x175
1x185
1x205(f)
1x205(f)
1x195

Dan D.

75/85/95/105/115/125/135

3 sets clap chinups 60lbs assistance
3 sets ballistic bench presses 80lbs

Did mostly 125s....

Working on form (which needs lots of work)

Thank heavens for no pull ups today!

As rx'd

1st time:

45-55-65-75-80-85f-85

JroCK,

Thats sounds like a f'king smoker!
I'm always impressed with what you and Jeannie are doing at Beach Crossfit and was wondering if you guys have some place on the interweb that your daily WOD is posted. I checked out Jeannie's blog and couldn't find it.. Thanks, bro and keep it up!

155
175
175
185 (f)
180
180
185

THIS FELT GOOOOOOOOD,...all that time scaled down to work on form was worth it!

M/178#/28/6'1"

135 (old PR)
155
160
165 (PR)
160
160
155

WOD P/C ;
w/up,10k through to 68.5k,
wod ,70k,pr x7 +4 fails @70k and 2@71k,
followed by oly lifting practice and high bar squats to try and stay upright and stop buttwinkin,need to stretch those hamstrings!

225
235
255
260
270
275
280lbsPR

205-225-235-245-255f-255f-245

255 on 8th rep

5x65
5x95
3x115
2x135
1x155
Failx2 185
1x185
Ateempted 195 like 5 times and couldn't get it all the way up. :(

M/22/6'1/185

231 X 1
241 X 1
253 X 1 (failed 4 times, all mental)
258 X 1
263 X 1
268 X 1 (tie PR)
273 X 1 (new PR)

Really had to get pumped for the last couple cause I wasn't really feeling it before that. A little adrenaline carried me a long way.

23/m/195
225,225,225,225,225,245,250

225lb(PR)

135
185
225
235
253 F
231
231
242 F
242 F (ALMOST)

26/m/205

225, 235, 245(f), 225, 225, 235, 245(f), 225, 235, 245(f)

As Rx'd: 133x1, 155x1, 185x1, 221xf, 221x1, 243xf, 243x1, 253xf, 253x1 full clean & jerk.

I got 253 into rack position with thighs above horizontal but the momentum took me down to full squat position so I did a full clean. Then I jerk'd it because I figured what the heck.

First Time Trying This:

135,155,175,185,195,205,225

135
145
155
175
175
185
185

I could have probably done more but there were no bumper plates at the gym

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Power clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Power clean
140lbs x 1
145lbs x 1 PR
150lbs x 1 PR
155lbs x 1 PR
160lbs x 1 PR
165lbs x F
160lbs x 1-F-1
4 minutes rest per set
Foam roll after

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

m/30/205

First time trying heavy power cleans. Need to keep working form.

185
205
205
205
205(f)
205(f)

Great butterfly kip video,I have been looking for a good one to learn from. There is also the butterfly kip tutorial on You Tube for anyone else struggling with the butterfly kip.

m/19/150/66"

rx'd

135
155
175
175
135
135
135

worked on form for last 3, still getting used to jumping/shrugging/pulling. Once you get a good one, the movement feels very fluid.

135
155
165
165
175
135x1x3
155x1x3

I haven't been doing a butterfly kip but will look to try.

34yom/170/6'0"

145,155,165,165,175(f),165,165

31yof/126/5'6"

practiced cleans

Lower back is hurting, so row 5K instead.
21:48
8:43@2K

bw=150

135,145,145,145,145,145,135

ouch, that hurt.

So if the fronts of my shoulders hurt from that that means I'm using my arms too much right? Or is that just what happens when you get near the 1RM in power cleans?

Felt great, started IF today. It's amazing how much time you have for other stuf when you aren't worried about eating every 2-4 hours.
185
190
195
200
205(F)
205
225(F)
Probably shouldn't have jumped to 225 from 205, but I was in a zone...

M/47/5'11''/190

135lbs/145lbs/155lbs/155lbs Failed/145lbs/145lbs/145lbs/145lbs

More than last time, but disappointed in results.

did hangs for 1st 4 sets. 115/135/155/165f/165f/165f/160almost

First time trying this almost blew the last one just got it.Have to continue to work on my form.

38.M.5'5".186lbs.

1.155
2.160
3.175
4.180 Started feelin the pressure.
5.185
6.190
7.195 Had to gather myself after #6 but did it!

3 Rds for time. 15:20
5 Turkish Get Ups 40lbs.(R/L Side)
10 Jumping Pull-Ups
15 Burpees

37M/5'10"/166#

Warm-up: 3:03 row (734m); CFWU (11x3); Burgener WU.

As Rx: 135-155-175-195-200-200-200

Cool-down: hamstrings stretching; foam roll.

34/M/190/6'

185
205
225 pr
235f
215
215
215
215

29/m/5'10"/163.5

no access to bar today

sub
1/2 tabata l-hold, leaning rest
practice: frog stand and tuck front lever

135
155
185
205
215
225 - failed attempt
so close!
...
then the gym closed.

i'm still pretty happy with 215, but i'll definately get the 225 next time!

30/M/78

70/75/80/80/80/80/75kg

95-115-125-135-145-155-165

M/40/180

As rx'd:

160
185 (f)
185 (f)
175
185
185
185

More better faster

as rx'd

135,185,185,195(f),195(f),185,185, 195,205

2 faiures due to horrible form.

125x7x1

First time doing PC. Need to get the form down first before I start to climb.

FROM OZ

how can AUSSIES compete in the xfit games?

my email robd12@hotmail.com or robert.downton@defence.gov.au

m/29/5'8/158
165-175-185-195(PR but bad form)-185-185-185

m/41/163/6'

as rx'd:

135
145(f)
140
145(f)
145
150(f)
150(f)

23/m/150

155
155
155
155
155
155
155

M/47/5'9"/170

155-155(f)-150-155(f)-150-155-160(pr)

Need to work on form. Both failures had me leaning way too far forward.

185x1 last set

185 f
155
175
175
185
185
185

elbow feeling better, nice long, slow pull ups with warm up.

185/185/195/195(f)195(f)185/185/185/185

first time doing cleans since college... got to get used to dropping under the bar again. i barely bent my knees

f/27/4'11"/105

30-50-60-70-75-85

FS 90#, 10 reps
OHS 45#, 5 reps
Snatch 35#, 10 reps
Push Jerk 50#, 15 reps, broken up
Split Jerk 50#, 30 reps, broken up

this Bulgarian dude was a the rack next to me doing the most beautiful snatches..he introduced himself as a lifter from Bulgaria, so i took the opportunity to spend some time working on my technique for the other lifts.

#208 head

We don't post our WOD's on a blog, although maybe we will connect a link and that just has what was done that day for workouts. Hmmm..., good idea.
Jeannie and I do things a little different at her place. Alot of aff. will write up a workout in the a.m, and that is it, that is what everyone will be doing that day. It works for them, and I have no bones about it at all. However, her clientel changes in degree of fitness and ability from morning classes, late morning classes, afternoon classes and evening classes. Certainly there could be one workout for all, and they could be scaled up or down accordingly. We have alot, I mean ALOT of fun writing out workouts, and we have EVEN more fun experimenting between classes with new workut ideas, that we enjoy changing it around throughout the day. Sometimes we will have a workout planned out, write it up, and then at 4:25pm (5 minutes before class) one of us will say to the other "I just got this awesome (awesome = bad for the client...bad but good...you know what I mean) idea for a workout!..." And we will drop to the floor with marker in hand and start sketching out the workout and rx'd weight...and the workout may change 3 times in the course of 5 minutes by us adding to eachothers "creativity".
Since this is what we do for a living, and have such a profound passion for what we do, a large amount of our spare time is spent in the gym talking about workouts, experimenting, learning something new, improving eachothers form, and just plane swinging around like a bunch of monkeys on the rings while we talk about lifes situations. Our lives our spent in a state of all day kinetic meditation...WHAT A LIFE! Plus, if everyone could spend a large amount of their waking hours with someone like Jeannie...the world would be a better and happier place...and I mean that from the depths of my being! Ahem...

A very longwinded answer to your very short, but wonderfully complimenting post!

If you or anyone ever is in the VIrginia Beach area, drop in for a workout, ...come have some fun...
Remember though, IT DOESN'T HAVE TO BE FUN TO BE FUN!!

Here's another one for you to put in your pipe:
21 pushpress (55lb men/ 35lb women...yes, you read that correctly)
18 left arm kb swings (men 1 pood/women 20-25lb)
21 pp
18 right arm kb swing
21 pp
18 left arm sumo deadlift high pull (w/ same kb)
21 pp
18 right arm sdhp

3 rounds
EVery 2 min. (eg. min.'s 2, 4, 6, 8, 10) stop where you are and do:
3 burpees
8 wall balls
and continue back to completing where you left off in working toward completing 3 rounds.

This sounds confusing, butit is not, and it IS a killer. Transition is key in this workout, and weight is kept light to minimize, hopefully eliminate, rest periods. The more time you take to do burpee and wlal balls, the less time you have to continue banging out the RX. The more time you spend going from one exercise to the next, the more time you are eating up that could be used to complete your workout. Esentially, you could spend...the rest of your life doing burpees and wall balls if you don't move your a$$! LOL! Seriously, we have people who started this workout 3 weeks ago, and they are STILL at the gym doing burpees and wall balls...and may be for the ret of their crossfit lives! hahaha! (not only can you not quit at Jeannie's place...you can't LEAVE til your done either..right Alli?!)

That is all I have (finally done) for tonight!
~J~
Train Hard and Push Through "IT"

worked muscle ups and ring dips to warm up

175-185-195-195-205-205-215(F)-210(F)

got greedy and went for 210 on 8, fail.

race to 30 HSPU's
7:39

I guess I'm a little confused with the picture. I always thought of Florida law enforcement as "premiere", however, allowing someone in training to go behind the firing line with a hot weapon probably isn't the best idea. Ok, Ok, I can already hear it..."we train as we fight"...right, if that were the case, you would use real bullets on each other in training scenarios. My point is that although it looks "sexy" for the CF picture...it is pretty dumb.

37/m/5'11/163

msn+ohs: 3x3 83#
hpsn+ohs: 3x3 83#

power clean & jerk
113#-123-133-143-153fj-158fj-163f
I have no explosiveness. It's like I am moving in slow motion.

Warmed up with skipping (I still suck at double-unders) and CFWU.

Practice form with broomstick, 45# Bar

100
105
115
125
135 (PR!)
135
135 (stumbled in the catch)

m/26/74"/205

185
195
205
215
215
215
220(PR)

6 @ 195#, missed the 7th, so did a couple at 175#s to make up for it. 195# is a PR, but it had been ages since I tested my max, and didn't push to the limit today as I was at home with iron plates in the basement.

135-155-165-175-180-185-185(pr)

24/m/200

M/36/200
135
155
165
175
180
185
190(F)
185

Not feeling it today.

22.m.138.65"

as rx'd
155, 155, 155, 155, 155, 160, 165

Anyone know what song is playing in the Kipping/BF video?

========================

185-190-205(F)-195-200-205-210(F)

========================

155 x2
175
185
195 F
195
205 F
205 F
205
205 PR by 5
210 F

51/M/209/5’10”

WU: 5 min row; PC 3xbar, 2x95, 1x115

Pretty cool in the garage this late afternoon, about 35F. Mixing working on the car and doing lifts. After 2nd lift, stopped too long (hoisted transmission in place and got 3 bolts installed) and had to warm up again.

2nd WU: 5 min row; PC 2x115, 1x135

1 - 135
2 - 155 (fail), 155
3 - 155
4 - 160
5 - 165
6 - 165 (fail), 155
7 - 155

Then I did 5x135 back-to-back, using rebound of the bumpers to start the next lift.

135
155
185
205
205
210
210

38/m/190

135
155
175
185
195
205(fail)
195

43/m/178#
173/180/185/190/195f/195f/195
the last attempt was ugly, too wide catching and elbows low, but I still got it.
The transition between the ist & second pull is too slow. Thanks OPTbro for pointing this out.

as Rx'd
155
175
185
195
205
210
215

started way too light, know for next time

115
125
130
135
140
145
150(f)

135,145,155f,155f,145,145,150,155,160f,160f,160f

Next to Deadlifts, my favorite movement.

Warm up: Finally getting the knack of DU's.

Cool down: one hour of yoga (Hot Hatha). Class is getting real full, a sure sign that winter is here on the prairie.

m/22/214

130,140,140,130,130,130,130
form was extra bad today ... gotta figure out the oly lifts
HS, FL, and L-sit practice after

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

m/32/185/5'10"
135
145
155
165
175 ppr
185 pr
195 pr
2 x 205 f
Need more practice on this

JroCK,

Didn't expect an essay, man! Haha, just kidding, I'll take it as a sign of your passion. The place sounds like a blast. Appreciate the invite, I'm down in Fort Bragg, NC, so I might get a chance to stop by before I move back to the left coast.. wish I knew there was a CF affiliate in Va Beach when I was training up in Moyock. Anywho, thanks again bro

Butterfly kip looks great, but I'm not sure if it is actually functional. Can you butterfly kip while wearing a heavy pack (real world situation)?

200lb person doing jumping pullups with 70lbs added can break .75 HP per minute . . . thought I was going to pass out.

130
135
140
145
150
155
160

95
115
135
135
135(fail)
115
115
115

I need help with my technique - I know I'm stronger than this.

F/42/5'6/124

65,75,75,85F,85,85,85

cfwu x3

as rx'd 135,145,155,185,190,200,205

Rowed for 30 minutes after.
23:30 at 5000m.
6320m total

m/23/215/6'3''

as rx'd
175
185
195
205
225
235
245(F)

Have a feeling if I had wrist straps I would be at around 250, I just lose my grip when I get up there in weight

#276 head

As there are many a testimony over the last 18 months of the comments section, I ahve a tendancy to run on a little longwinded! LOL! Sorry bro!
FORT BRAGG?? I just was on their site and was looking to et one of your teeshirts! That is wild!
How about a trade brother, Jeannies Beach Crossfit shirt for a CRossfit Fort Bragg Tee?

If you wanna trade, shoot me an email at:

jrock.beachcrossfit@yahoo.com

Have a great night!
(ps- make that two shirts...I would want one for Jeannie too!)
~J~

Sergeant Cooper is such a bad ass =P

cfwu x3

as rx'd

135,155,175,185,195,200,205

Rowed 30 minutes after.
23:30 at 5000m
6320m total.

m/24/180/5'08"

135
145
150
160
170
180
190
200 (F)
200 (F)

I felt like I started too light. Haven't done these since high school football.

cfwux3
135
145
155
165(f)165(f)
155(f)
150
150
Tired after my bike race yesterday.

177/M/5'9

first power cleans ever :S

135
135
145
145
165 f
155 f
155

21/m/165

This starts my 6th week doing crossfit. Woot!

Warmed up with 115x5 and 135x5 Then:

155
165
175
185
195
205 (f)
205-got it, but my stance was pretty wide

First time doing this lift. 135 x 7, but I will get better.

25/m/5'11"/175

135-155-175-185-190-195f-195-200f

just not feeling power through my acceleration stage

135/155/185/190 f4x 165 multiple times working on form

#263 robot rock - daft punk
m/24/185
135
155
165
175fx2
165
170
175f
170
170

CFWU x3
Power Clean
135
145
155
165
175
180
185
Should have started off with more weight. First time I've done Power cleans since h.s. It was great fun!

M/40/220/5'11"

warmed up w/ 20 mins of tabata running

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

24/m/5'6"/160
First time cleaning ever, took a lot of practice reps with the bar then three at 115
135-155-155-135-135-135-135
A dude in the gym was sneering at me like I was ruining his workout. Does anyone else get dirty looks when they power lift? I wasn't slamming the weights or anything. Don't know what his problem was.

185-185-185-185-185-185-185

Just completed the level one cert at Fort Leavenworth this weekend. The trainers (Adrian, Tony, Joe, John, EC and Bobbi) were phenomenal. The level of knowledge that they shared and techniques they showed will make me a much better crossfitter. This is the best thing going.

143, 153, 158, 163, 168(f), 168, 168(f)

btw: 152

135, 155, 165(F), 165, 165, 170(F), 165

As rx'd + some.

23M/5'10"/168.4
1 - 95
2 - 105
3 - 115
4 - 125
5 - 135
6 - 145
7 - 155
8 - 165

22F/5'2"/120
1 - 45
2 - 55
3 - 65
4 - 75(f)
5 - 75(f)
6 - 65
7 - 65
8 - 65
9 - 65
10 - 65

155
175
185
165
165
165
165
135*10

JroCK,

I'd gladly trade you a couple shirts if I actually went to (or knew someone who went to) the affiliate out here! We (me and the guys I work with) use CF as our primary PT program in the morning at our unit. It'd be great to be able to go out to the CF Fort Bragg affiliate, but it just doesn't make logistic sense for us, so we make due with our homemade, donated, or acquired equipment and the unit gym. We try coming up with "awesone" workouts too and its been paying off big time! But, alas, sorry man, but if I get my hands on some, I'll send some your way no doubt.

Hi, new to crossfit. the 1.1.1.1 rythym is that one lift a second 7 seconds in a row? I did 145 4 times 16o x3.

M/24/155
warmed up with 70 for a few reps, 90 for a few

100
110
110
115
115
115
120 - bad form
120 - decent form, bit a slow
90 x 7 to finish me out, all decent form except 6th rep almost tipped

#304 Padraig

1-1-1-1-1-1-1 means 7 sets of 1. The idea is to find somewhere near your one-rep max and then do that seven times - resting as long as you need between sets. The goal for this workout is building of max strength and max power not conditioning.

----------------------

As Rx'd ('cept I didn't count the failed reps)

185(f)
185(f)
185(f)
185(f)
175
175
175
175
175(f)
175(f)
175
175
185 pr

Kind of had a breakthrough with my technique on reps 5&6. Fun lift - I look forward to improving it.

185, 190, 195, 200, 205, 210(f), 210(f)

1-180 lbs
2-185 lbs
3-190 lbs
4-195 lbs
5-200 lbs
6-205 lbs
7-210 lbs *PR

175-185-195-205-215-225(pr)-225

M/22/160

185
195 x3
205(PR)
210 f
210 f
210 f

cfwu x 2

power clean

141lbs
151lbs
151lbs
151lbs
156lbs
156lbs
161lbs

36 y/o male, 149#, 68"

CFWU
WOD 115, 125, 135, 145, 145, 150, 155

bwt: 72kg, 32yo.

60/65/70/75/77.5/80X/80X (all in kg)

Just getting back into it. Couldn't hit the second pull.

Great pull-up comparison. Love the butterfly, Gotta work on it.

155
175
185
195
205
215(pr)
225(pr)

M/25/6'1/175

CFWU

WOD: as rx'd

7 x 1 @ 145#

Didn't have much strength today. Really upset about the way it worked out. I think CFWU wears me out quite a bit before I begin WOD.

M/45/145

CFWU3
BWU at 45,65,95
DL WU 135x5
PC WU 135x3,145,155,165.

175-175-175-175(f - turned into a squat clean) 165-165-165

Post: HPC 135x5, K2E 15x3

CFWU x2 (10 reps, subbed empty bar front squats for OHS)

Power clean as Rx'd:

45/50/55/60/65/70/75 could have gone heavier, so will start heavier next time

F/59/5'6"/134

M/42/5'11"/190

135,140,145,155,165,175,185

m/31/230/68"

warmed up than
155
165
175
185
195 failed, this is my pr
195 failed
185

I need to work on these!

M/27/5'10/165

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

m/43yo/6'5"/225lbs

135
155
165
185
195
205
205

Power clean 1-1-1-1-1-1-1 reps with 55 pounds (I know I could have done more, but I was trying to be sure I achieved good form so I stuck with this weight)

head

Cheers brother! And thank you and your brothers and sisters for your service to our country making it a place where we have the FREEDOM to train as we do, share ideas as we do, and speak freely as we do!

head

Cheers brother! And thank you and your brothers and sisters for your service to our country making it a place where we have the FREEDOM to train as we do, share ideas as we do, and speak freely as we do!

pwr cln 1-1-1-1-1-1-1

185-190-195-200-205-210-215(PR)

29m/156/70"

135/145/150/155/160/160/165

Warmup: 400m jog

95-95-100-105-110-115-120-125-130-135

Cooldown: 400m jog

What muscle group am I working or suppose to be working using this exercise?

95-105-115-125-125-125-125

Had to go light with this one, I was alone in my garage without bumper plates. The last 3 sets were all technique. Getting better.

M/19/5'11"/160

145, 155, 160, 170, 180-f, 175-f, 170-f

Tried 180 and 175 a couple times and still couldn't get it, couldn't even get 170 again so I ended it there

As rx'd.

Warmup: 135x1; 155x1
WOD:
185
195 (PR)
195
205 (PR)
205
205
215(F)

Thank God for technology...I was scrolling through the comments trying to see if anyone had asked/answered the question, "What song is playing on the Pullup Video?"

Then, I remembered I just uploaded "Shazam" on my iPhone...

Daft Punk, "Robot Rock"

Schweet!

Mike in L.A.
www.valleycrossfit.typepad.com

135
145
155
165
175
185
195

cfwux3
135,145,155(m),155,165(m),165,165

M/34/180/6'0"

165
170
175
180
185 - fail
185 - fail
185

My previous PR on the squat clean was 185. But at the cert a week ago I learned a lot about how awful my form was. So with tighter form and following the rules of core to extremity, I was able to PC what I could only squat clean a month ago... weird.

I put up 197 as a PR by 20 lbs tonight on my final try! Super Stoked. Next time I think that I'll shoot for over 200.

m/29/5'6"/140lbs(62kgs)

Warmed up with power cleans through the weight range until I got near an amount that was a challenge. First time performing a max lift power clean.

1 = 65kgs ~ 145lbs
2 = 67.5kgs ~ 152lbs
3 = 70kgs ~ 157lbs
4 = 70kgs ~ 157lbs
5 = 70kgs ~ 157lbs
6 = 65kgs ~ 145lbs
7 = 65kgs ~ 145lbs

2:30 min rest between sets

m/38/185

170
190
190
210 (f)
210 (f)
200
210 (f)

m/37/177

Warm Up
500M row
XFit WU (10 reps each)x 3

135,145,150(ugly),150(much better),150,150,150

Pleasantly surprised by this. Thought I would have to go lighter. Better explosion on the last pull and get my elbows through will help the wrists. Get aggressive and dynamic. Happy today.

A few comments

grip fatigue is more evident in BFK because the hands have to endure more force due to the higher rotational force component of the BFK

the BFK utilizes greater kinetic (rotational) energy thus speeding up the cycling of the movement versus a more vertically oriented pullup.

DR D: I don't know of anyone (let alone bodybuilders) who would try to hypertrophy Type I fibers... I think you are confused

It is spelled EXTEN S ION

JOSEPH - yes there are actual guidelines on pullup technique - open any exercise technique book and view/read the descriptions. I utilize the kip, but a pullup is a pullup - the kip is something entirely different

I say screw all types of new kips - let's just start doing giant swings around the bar!!!

26/M/170
155
165
175(not a clean clean)
165
165
about 10-15 reps of 155
30 reps of 135

60kg
70kg
80kg
90kg
100kg
105kg
110kg(F)

165
185
185
195
195 (fail)
195
195
205 (fail)
200 (PR)

110
121
132
143
154 (fail)
143
143
143

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

155-165-155-165-170-170-170

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

cfwu
135
155
185 dumped
165
170
175 failed
175 retried succeeded
175

Power Clean

This was a nightmare, I know I wasn't doing it right but I was at a diffrent gym last night and there was no one to tell me what I was doing wrong.

30kg, 37.5kg, 40kg, 42.5kg, 45kg(f), 45kg(f),
42.5kg, 42.5kg, 42.5kg.

I need to keep working on my cleans. You would think eventually I would get the hang of it.

Good Fun

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

210lbs could not go heavier and after a couple fails at 210 could not hit 200, I was tuckered out and just getting over a cold
Still sore from a 100x225lb deadlift 100 hspu workout from a few days ago too
knocked out double unders to keep foot speed up between sets of the cleans

love this stuff

135-145-160-170-180(f)-170(f)

Back started to hurt on sixth set so I called it a day. Form started slipping towards the end which caused it. Going to stay around the 150 - 160 range for a while until I get the technique down.

bwt 175

178
178
178
178
178
178
178

rubber weights were in kg thats the reason for the screwy number

Power Clean:
50 kg
60 kg
70 kg
75 kg
85 kg
80 kg

34/M/185

165
185
185
185
195
195
205

Sick again. Taking off to rest.

135 #
155 #
155 #
165 # failed
165 # PR
155 #
135 #
135 #

F/38/5'6"/140

85
105
105
110
105
110
110

M/41/5'11"/185

105
115
135
140
140
145
150

1-3 155#
4-7 165#
then
100 Double Unders

190,200,210,215,220,225f,225f,

225 would have been a new crossfit pr.

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

143-143-165F-155-161-161-165F-161-161

Teri f/36/5'7/151
95-105-110-115(f)-110(f)-105-105

Todd m/35/5'10/160
185-205(f)-205(f)-185-195(f)-195(PR)-195(f)

09/11/08
All weight in kg
80-80-80-80-80-80-80

M/25/165/6'0

135
155(f)
155
160
165(f)
165(f)
165(f)

So close to getting 165

185#/m/27

225/245/255/265/275(f)/275(f)/275(f)

Got 275 up to my chest, just couldn't get my elbows around. Little intimidated.

first time on this one
135/145F/115/125/135F/125/125/130
M/55/195
Have a CFT of 780lbs--why can't I do better on this?? Help me if you can

155-175-185-195-185-195-195

oops, did hang power cleans
165, 175, 185, 185-f, 190-f, 185-f, 185-crappy form, 175x3 to get form back.

26.m.6'4''.225lbs

Had to stop at 5 sets b/c shoulder is still recovering from last week:

(135, 185)
225,235,245,255,265

Not particularly good form. Need to practice dropping down when it gets heavy.

29/m/64kg

7 reps at 60kg or 135lb

55 pounds (I know I could have done more, but I was trying to be sure I achieved good form so I stuck with this weight)

95 105 115 125 135 145 155(f)
155 next time

95 105 115 125 135 145 155(f)

28/M/140

Burgener W/U

135
140
140
140
145
150 - Caught it in a full squat. PR for a squat clean though.
145

Power clean 1-1-1-1-1-1-1 reps

135-145-150-155-160-165-170

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

Probably could do better if I tried earlier. Next time. This was after trying to do that ridiculous inverted burpee workout. Whatever.

M/23/155 lbs/5'8" - My form needed some serious work on this lift so I used lighter weights (all listed in lbs):

90-90-90-100-100-105-115(f)-110

f/142/31

as rx'd (weight in pounds)
70 x 5
75 x5
80 x5
85 x5
90 (pr) x3

25-25-30-30-35-35-45 (lbs)

M/5'11"/175lbs,/26 yrs old

185, 205, 195, 185, 195, 185, 195

135/155/165/175/185/205/205(f)

Charity-
worked up to 150

Jenny 0.-You ROCK the PC's girl! Strong work.

________________________

As rx´d:

135
155
165
165
170
175
180
________________________

Charity-
actually worked up to 155

m/41/205
kgs
1-60
1-70
1-75
1-80
1-85
2-90(f)

M/30/5'7/215 from Houston
135, 135, 155, 175F, 175, 185F, 185F

Wes:
165/175/185/195(f)/195(f)/185/185

Tom:
155/175/185(f)/175(f)/175(f)/165/165

CO:
155/175/185(f)/165(f)/155(f)/155/155

F/37/123
Made up Fridays 400/squat wod & got my worst time ever! 14:31...it was really cold & windy outside & I just couldn't get going- oh well!
Then did my power cleans:
85
95
100
105
110
failed @ 115 three times & quit! Not my day:) Tomorrow will be better...

M/34/185/6'2"

155
175 (failed to make)
165 (barely made)
155
155
155
135(reduced lbs as I thought form was lacking but did 7 more reps of form focused power cleans at 135)

M/24/185/6'1"

135
175
195
205
215
225-fail
225-fail

34/m/205
135-155-185-205-225-235-245f
rough form on the heavier weights

m/197/31yrs

305
205
205
205
215
215
215

135
185
185
185
190
195
200

Did this yesterday morning - pretty much all PRs since I've never tried a 1RM power clean before...
175#
195#
195#
205#
215# (PR)
215# F
215# F

M 34/145/5'7"

95-95-115-115-115-135-135

M/28/5'10"/165

As rx'd

All sets 205#

20/M/172

As rx'd

155
185
205
225
235
245
255

43yom / 151

135, 145, 155, 165, 175, 185, 195(f)

Post - More Power Clean Practice

Power cleans

155-165
175x5

M/30/5'11/178

185
195
205
215
225
235
245
255 (miss)
250

M/36/142

@ CF H.E.L. 7 med ball cleans, 7 burpees, amrap in 10 min

8+7+4, gr8 weekend of instruction, this was my second level one cert, different than the first one, just as good, everyone was super! Todd's passion was incredible,

m/38/187/70"

CFWU x 3, dips +25

135-145-155-165-175f-175~-175f-175-185f

Need to find a gym with bumpers.

M/90k/30

All weight in kilos
60 65 70 75 80 85 90(F)90(PR)

135
155
175
195f should have only jumped to 185 it messed me up mentally
175
185f
175
175
total mental could have gotten 195

Did this workout today (went mountain biking on the weekend).

60kg
60kg
70kg
70kg
70kg
80kg
80kg

Definitely room on the top, was looking for perfect control though. (pr by 10kg ;) )

5X5 135# Bench Press and Pullups for WU

WOD:
155-165-175-185-190(PR)-195(f,f,f-but oh so close!)-185-185

45#OHS for Cooldown

Thanks Coach!

Tim:

lots of warmups (5 ea. inverted burpees, HSPUs, muscle-ups; 250m row, Burgener WU; 15 ea. GHD, GHR, pullups) and a set of 5 clean & press @ 135#.

135x5, 185+jerk, 205+jerk, 215(f), 215, 225(f), 225

Not impressive. Once upon a time I was closing in on 255# from the hang position. (!) Time to get back into the saddle and do the WOD 5x/week.

6'5"/m/25/235lbs(though I feel about 2 inches shorter after that workout)
185lb
190lb
195lb
200lb
200lb
205lb
210lb

155, 155, 165, 165, 165, 165, 165

155
155
165
165
165
165
165

Worked up to a tough but, hopefully, safe 212 and stopped there. Wasn't convinced that I was performing with the best form so I didn't want to go any higher with questionable technique. Worked up really slow and did a ton of fascial release between sets. Ow.

Did this WOD one day later on Monday the 10th.

135,155,175,175,175,185,185

M/32/188/6'

bar x 10
95 x 5
135 x 3

155,175,185,185,185,185,185

crashed bar on right shin between 5 and 6 -- hesitant to push higher after bleeding started

135 x 20 for form

165 175 195 205 210f 210pr 185 185. Just realized I did 8 rounds. Wasn't expecting to do well today, been battling nasty head cold all weekend, but pleased with the new pr.

135, 145 155, 165, 175, 185(f)f, 175, 180(pr)

Happy Birthday Marines, Semper Fi.

M/30/70"/180

Warm up: jump rope x5 min, rows, presses, OH squats, etc. w/ empty bar.

WOD: 135, 185 (f), 155, 165, 165, 165, 175, 175

Wound down w/ 175, 175, 165, 155x3, 135x5

I think I need more technical work on olympic lifts.

23/F/65kg

In kg:
30-40-40-45-tried to do 50, didn't make it all the way-45

m/185/43

70 kilo
70
75
75
75
80 f
80 f
+5 more at 70

Nick,
225-235-240-245-250(squat)-260(f)-260(f)

Becca,
115-120-130(squat)-115-115-115-115
Sore today and not feeling it.

28/m/6'/220

as rx'd
135 x 2
155
175
185
195
205
225

CFIT warmup x3

115x4
135x3
165x1
175x1
185x1
195x1
205x1
215 (Fail twice)

i did a pretty serious Deadlift set and 50 pull-ups prior to this set. My back has never hurt this bad

135
135
145
155
165
170(f)
170

I think if I had been fresh I could have done more, but since this is my first Power Clean max out day, I'll take it.

WU w/ squat cleans 45lb x 5; 95x 3
WOD
135
155
165
175 (f)
175 (f)
155
155
155
155

24/m/245

as rx'd

185, 205, 225, 245, 250, 250, 255

38m/6/183

wod as rx'd since 5/22/08

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

done yesterday

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

a few practice power cleans before hittin the shower (didn't have time for the whole 7), then:
115-125-135

work work

bball game (and wut an awful loss it wuz) but as per usual, chased down 90% of the breaks. after that the legs were a bit jellified. but i wuz kinda peeved so decided to go back to the gym to see if i could channel some of that into maxing out a bit heavier on power cleans. so it wuz back to the big box for...

cfwu, burg warm-up, warm-up power cleans 5x65#, 5x75#, 3x95#

WOD:
115-125-130-135-140(f)-140(f)-140(f)-140(pr)

then 10x1x115# (paying attention to form). the failed reps @ 140# i simply didn't drop under the bar enough; like i had a mind block against partial squatting. (or maybe it wuz really cuz i wuz hella tired after all day of activity and no food). when i finally got it i should have tried a couple more at least at 135# to see if i could get that partial drop more consistently. really need to hit ME lifts like this when not running on empty.

Shana - solid work lady!
Charity - you rock as always. and i agree with u;
way to go Jenny O!

did the bear
5 sets of 10 reps each
start with power clean,front squat, push press, lower to back,back squat, back push press, lower bar to chest and return to floor. Thats one rep.

2 set 55#
1 set 65#
last 2 sets 75#

Forgot to time

The gym has no bumper plates so this was a little sketchy!
Bree:65#,75#,85#,85#,95# Missed,85#,85#
She really wanted that PR so did two extra
95# a little sloppy, 95# perfect PR!

Ben:
225#,235#,245#,245#,255#PR,265#PR,275# missed.

m/20/5'10"/187

185
195
195
205
205
205
210(pr)

felt good

m/20/160/5'9"

135
145
155
165
175
185
135

M/36/5'7"/180

CFWU

WU 95X5, 115X3

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

115-135-145-155-165-175-185

165
185
205 f
205 f
205 (tied record)
205 f
185

I caught it full standing with straight leg (unlocked) at top. Crappy showing, was slow on the first pull.

M/48/178

165
175
185
205
215(f) caught too low to count
220(f) same thing
225(f) should have tried 215 again

M/42/238

195
205
215
225 (f)
215
205
205
Also did some squat cleans to work on form and balance.

m/5'3"/160/28

as rxd

145
155
165
175
185
190 (f)
185
185

first time doing this and a pr, only going up from here!

CFWU 5x3

135
145
155
165
170
175
180f

m/24/138

as rx'd

135
145
155
165
175(f)
175(f)
170
175(f)

power cleans, 3-2-3-3-2 @ 115

225# across the board

55(2x), 60, 65, 75, 80, 85, 90, 95(failed)

M/35/175

135
135
155
165
165
165
165

Yeah, thats right!

143
143
154
154
154
154
143

F/23/145

65-85-95-105f-100(barely!)-95-95

m/175/23/5'8"

135
145
155
165
175
175
135x5 (wanted a little more work on form)

probably could have urked up 190-195 but form wasn't great so i wanted to work on that.

No chin bar, worked out at the fire hall. did alternating pullups on fire hose in the hose tower.

at 25 minutes with four rounds complete and then got gonged out. Loved this work out, thought pukie would show up for this one, but not the case.

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

CFWU x 3

45/115/135(f)/135/145(f)/145/150 ugly

135 x 2
155 x 2
185
205
205
195
195
195
205
135 x 10

m/190/6'3"/28

135
145
155
175
185pr
185pr
195f

135
155
175
185
195
205 (fail)
205 (PR)
215 (PR)

Power clean 1-1-1-1-1-1-1 reps

125,125,125,125,125(dropped),115,115

This is a terrible lift for me. Basically no jump. Next time make the landing a little wider than initial stance, focus on getting under the bar. May have been affected by elbow tendonitis.

hang cleans:
135
165
185
195
205
215(fail)
210(fail)
210(fail)

all mental failures....

170 #

m/31/5'9"/167

135
155
175
175
175
180
155

30/m/5'10"/215

135
155
175
175
195
175
175

47/m/175

135X3
155X2
175
185
195
200
205(f)

26/m/155

95, 115, 125, 135, 115, 115

nice jump-start back into crossfit after being in europe for a week.

I did these today, 11/11/08.

m/22/6'/195

Power cleans

225-245-265-275(fx2)-225-245-245

In October I visited CF St. Louis, and while there I power cleaned 2 sets of 3 at 275 lbs. I was bummed that the number went down a bit, but I was kinda sluggish after the workout from 11/10/08 (with all the burpees!).

CFWU x 3 w/o Pullups (recovering L forearm)

WOD
135
155
175 - F
175 - F
155
165
170 - F

Special thanks to the Denver Fire Lt (Cross fit cetified) at RMFA who showed me some technique mistakes that I was making! Sorry I didn't get your name....

M/37/6'1"/185

135-185-205(f)-205-215-220-225(f)

I was doing sets of 10 burpees within the first three sets.

M/29/6'3/175

95
105
110
115
120 - F
120
125

M/204/6
Power Cleans 5x1
145
165
175f
175
175
For some reason i thought it was 5 sets. Stupid. I should know by now these are usually always 7 sets.

nov 10th

30-m-167

135-155-165-175-185-190(poor form)175

175 x 2
185 x 2
195
205 x 2

I love heavy cleans, but I was traveling with family without access to heavy stuff.

Ran 3 miles with alternating 20 squats, 20 pushups at each fire hydrant (100+ of each). At one point I found a low hanging tree and cranked out 10 pull ups. I heart crossfit.

i'm getting better at these
started out with 4 minutes of jumprope and 50 doubleunders

45x8
75x6
95x3
115x2
125x1
135x1
145x1
145x1

then i did 20 HSPU

185,200,205,215,220,225,230f,230f

24/m/185

165,185(f),185(f),185,185,195,205(f)

135x4
140-f
135-f
125x3

135 155 175 195 200 210 215 210

Had Dusty w/ me so we did Fran after (3.08)

135x10
Deadlifts and power cleans
ring dips and pull-ups

BW 170#

Greg A warmup
Power clean warmup of: 65x10, 95x8, 115x6, 135x4,
165x2

185, 185, 190, 190, 195f, 195f, 185

Done in AM

175-185-195-195-205(F)-205-215(F)-210(F)

M/5'10"/170

155
185
200F
200
205
210F
210F

lbs.

M/30/6'/215

135
145
155
165
175 (ugly)
175
185

M/24/5'9"/181

133
177
187
192
197
202
202

195
200
200
205
205
210 pr
210 f twice

5'8"/165lbs/27/M

(1)185
(2)185
(3)205(f) 195
(4)195
(5)195(f) 190
(6)190(f) 185
(7)185(f) 180(f) 165

95-95-95-95-95-105-105-105

did multiple sets, up to 145#

kg: 80/80/82.5/85/87.5/87.5/82.5
1 min break between as in hurry

135
135
135
145
145
145
155

175
185
190
190
195 Failed
195 Failed
195 PR!

Surprised myself on this one. Old PR was 155

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

M/31/170
Max : 205

first time with this.

did sprint warm ups firs for 20 mins

1. 135
2. 155
3. 165
4. 165
5. 175
6. 185
7. 195

definitely have more in me but not at a place i can drop if needed so i stopped at 195.

135,155,165,175,185(miss),180,180

155
165
175
180
185f
170
165

155
175
185
205
225 f
225 f
225

60kg
60kg
65kg
65kg
60kg
60kg
60kg

CFWU-Std 3x myriad of stuff

lbs
95/115/125/135/145/155/165

K2Es between sets
"wrestled the last two to the shoulders, lacked leg explosion" IMHO

1000M row <4min/ 2 x 2PAC laps; 1:27, 1:23
Sit ups

165
175
185
195
205 f
205 f
185

Run 45 minutes

155/177/187/199/187/187/177

Definitely break 200 once this ripped callous heals (it tore open again, definitely limited weight today) and using a better bar.

135
145
155
155
155
160
160

MONKEY BOY [18/m/225#]

135
145
155
165
170(f)
165
165

29yo, 5'11", 174lbs

185
195
205
205
215
215
225

injured shoulder therefore
had to do some cardio, deadlifts and bentover barbell rows!

135-155-155-175-175(f)-175

kgs

65-70-75-80-80-80-80

27/m/74kg

65-70-75-75-80(f)-80(f)-77.5 (kg)

26m/5'10"/180
167
177
189
199 (f)
199 (f)
199
199 (f)

f/25/5'9/138.5

as rx'd
65, 75, 85, 95, 105-f, 105, 105
I think my previous PR was 80... so feeling good about the progress I've made since starting in September :)

m/30/162

155, 165, 175, 180-F, 175, 180-F(VERY close), 180 - got it.

as rxd

185 pounds for each set. New gym, no bumper plates, cant drop weight...could only push so far....

Bummer.

95-115-115-125-125-130-135(PR!)

M/35/168
145,165,185,195,205,215FX2

155
165
175
185
195
200
205 (PR)
210 (PR)
215 (PR)

135 press
155 press
185
205 failed
205 failed
200 failed
200 Ugly
Broke the bar Sta 7

Peaked at 215 - multiple fails at 215, hit a few more at 205. Felt weak but who knows why - probably not smart to do this after doing two prior days metcon. Paul

115
125
135 (PPR)
145
155 (fail)
135
145

Never even cleaned 135 before.

M/25/6'0"/229
As Rx'd:
185
195
205f
205f
205PR
210PR
215f
bonus:
215PR
I tried an 8th round because I knew I could get the 215.

M/27/209

135
155
155
175
185F
155
155

175
185 (F)
185 (F)
185 (F)
185 PR!
175
175

24/m/189

135,155,175,185,195,195(f),185,195
I did an extra b/c I thought the last one was at 195 when Chad had changed it to 185, so I had to do another at 195.

60kg
65
70fail
70 pr
70
75fail
75 pr!

CFWUx3
Burgener warmup
135-155-175-185-195-195-195
Almost fell on 6th rep. Wouldn't have been pretty without bumpers.
Hockey game tonight so no extra reps.

40/m/176cm/71kg

60-65-70-65-65-65-70 kg

70kg reps were not really pretty

I'm still a quite a few days behind...

Did some work with Dutch and Jonathan this week; it was great getting some knowledge from experienced CrossFitters. Dutch helped hammer in how important form is, especially on the Olympic lifts and explained to me the best way to score a WOD like this. I totally felt the difference between his method and mine. I spent a lot of time working up to the max making sure my form was right. As soon as I broke form, I used the previous weight as my max.
Thanks guys,

As rx’d:
185-185(f)-155-175-175-185-185

as rxd:

225 - pr

also did 13 reps of 185 - pr

as rx'd:

175, 185, 195, 200, 200, 200, 200

Total weight of: 1355

power cleans are always a crowd favorite!

CFWU
135/1; 140/1; 145/1; 150/1; 155/1; 165/1; 175/1
M/47/185#/72"

70,70,70,75,75,77.5f,77.5PR for power clean.

Oh and jerked it at 75, 2.5k off body weight... nearly there!

M/52/6'/180

135
145
155
165
175 - FAILED
165
170
175 (PR)

cfwu x 3

155,155,165,175,175,165,155

tried 185 and failed.

m/35/5'9/174

CFWU - 3. Regular reps. Superman. Burgener.

WU - 135X3

185,190,195,195,195,195,195

Tried 200 numerous times. Couldn't get it. Tech not good. No triple ext. Shoulder extension especially bad.

CFWUx3
155-175-185-195-195-200-205(barely)

37m/67/145

Regular Cleans

95
105
115
125
125
135

Some days late,

5x135
5x155
1x165
1x175
1x180F
To much warm up

Worked on running instead.

5k Run - 19:06

33 yom 210 lbs

135
135
155
155
165
165
175

m/6'/43/176

135,155,175,185,190x2(f)

225
225
230
235
245(f)
245(f)
240 PR everything was easy, 245 I couldn't get it up past my chest. Totally stoked. I know I can hit 245. Rested 3 min ish between attempts.

95
115
125
135
135
140
140

Meyer- 165-175-185-195-205-215-225f-225!
Harb- 115-135-145-155-165-175-185PR

44/m/165

165
185
190
195
200
205(x)
205

PR, very tired from previous night's emergency case, no WU, dizzy on two of lifts, Power CL and SQ CL same, guess that means my full cleans could improve on technique. Next time should reach a new PR, warm up too.

30/m/162/5'6"
Ran approx 2 miles and then did 6 x Jans steps
155 x 5
175
175
185
205f
195
200 (PR)
I was surprised how my form was perfect at 185 (much better than when i do reps at 135!). Am sure I can get 215-220. First time i've tried maxing PC.

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

35M175
155
165
175
185
185

Tom
95
115
135f
135f
135

35f175
50
55
60
65
70
75
80

Matt 195 was best
Rachel 65 was best
Michael 145 was best