Oh THIS again

Going for a PR here, but hoping I can walk tomorrow.

Last block killed me, still can't do stairs without looking like a goon!

love it

Shout out to Jeff Tucker for an absolutely amazing Gymnastics Cert at Albany CrossFit. This man is passionate about what he does and he definitely comes across in both tremendous knowledge and even more fun.

Everyone was able to take so much from this cert, whether it be for our own training or for coaching other athletes, this cert was well worth it.

I would highly recommend anyone that hasn't already attended a gymnastics cert to do so. This was my second one and there is always more to learn.

Thanks again!

Is CrossFit a sport?

Yes! It's a sport.

Just finished up CrossFit Certification Level 1 Seminar in San Diego. Loved it! Kick in the nuts. Thanks to the coaches and CrossFit San Diego.

Well, I do need the practice............

New to Crossfit here. Been doing it about a week. Trying to keep up! I always thought I was in pretty good shape until now!

What does the 1-1-1-1-1-1-1 reps stuff mean?? You go down in reps by one each time for 7 rounds?

# 8 Nate
1 Rep, 7 Rounds.

New to crossfit ...this week is week 1 for me.

How do you typically warm-up for a crossfit workout?

Just finished the CrossFit Seminar in San Diego. I would highly recommend attending this class, you learn a great deal of information within the two days you are there. Thanks to all the instructors for everything.

funny what Andy Stumpf said -

first crossfit workout i did was "Grace," 30 135lb C&Js for time, after finding out that i could do 1 really lousy C&J with 135lbs the day before.

i was aching for nearly a week. glad i didn't get injured.

day 8 with my shoulder injury i'm desperate i want...I NEED TO TRAIN!!!! big hugs to all crossfiters arround the world be happy and blessed for another day of trainin...coach you are the best

#10 Jim Ellis
Check out the videos. Some great examples in there. You can also find the standard CrossFit warmup under "FAQ." The website is money and has all the info.

day 8 with my shoulder injury i'm desperate i want...I NEED TO TRAIN!!!! big hugs to all crossfiters arround the world be happy and blessed for another day of training...coach you are the best

Fixed Weight Linda at our box tomorrow

Squat Clean or Power Clean?

so fired up about c&j tomorrow,one of my favorite movements.

#17

Either counts as a clean but you should be able to clean more with a squat clean than a power clean.

M/22/6'1/185

just went and tried "Freddy's Revenge" from yesterday's video

as Rx'd

5 rounds:
185# push jerk
10 burpees

7:57

4th and 5th rounds of jerks took an eternity. Burpees were a little easier than expected due to long recovery periods during jerks. I was hoping to break 7:00 but didn't happen.

Cert in San Diego was aweseome. I have the workout we did today on HDVideo. If anyone that was there want's a copy, shoot me an e-mail. I especially like the video of a certain Female Coach belittling a few of us about our KettleBell technique. Thanks a ton to CF San Diego and all the coaches. Oh, and I swear to God, Greg's abs have abs!

And CrossFit is more of a way of life than a sport.

Love the C&J

Do you have to be an alcoholic to attend a level 2 cert?

Here are the Crossfitter responses on the ESPN athleticism poll. Anybody surprised? It is still up if anybody missed chiming in. Thank you all for humoring me.

Which category is most important in determining athleticism?
Power: The ability to produce strength in the shortest possible time 33% 19
Analytic aptitude: The ability to evaluate and react appropriately to strategic situations 24% 14
Durability: The ability to withstand physical punishment over a long period of time 12% 7
Agility: The ability to change direction quickly 10% 6
Hand-eye coordination: The ability to react quickly to sensory perception 7% 4
Endurance: The ability to continue to perform a skill or action for long periods of time 7% 4
Nerve: The ability to overcome fear 3% 2
Speed: The ability to move quickly 2% 1
Strength: The ability to produce force 2% 1
Flexibility: The ability to stretch the joints across a large range of motion 0% 0
total votes: 58

I've missed a few WOD recently due to illness. Keep getting a headache, likely due to labored breathing from the congestion, but nobody said this stuff was easy.

3-2-1 go!!

Just wanted to thank Brian Mackenzie and Carl Borg for the kick ass Running/Endurance Cert at Crossfit OKC this weekend.
I had extremely high expectations and they completely shattered them and exceeded them all!!!
Their knowledge and attention to detail is second to none, as is their ability to communicate.
Well done guys!!! Worth every penny and then some!

Coach- (or Sevan!!)
Please, for life of my ability to explain CrossFit (and to avoid underselling the concept to another person), post the COMPLETE Andy Stumpf video...preferably for free but at least in the CrossFit Journal site so that it can be accessed forever...I found the first brief post very simple and clear, and repeatable.
Many thanks

P.S. I did "Fran" the other day in sub-freezing temperatures (with wind chill too) at a nearby park with 2x50lb dumbells. It felt like I was trying to thrust my car. Not my favorite moment or best time ever but it was a new experience. Before I saw the time on it I accidentally reset the stopwatch. Bummer!

I second Comment #26, it would be wonderful if the Journal could host the entire Andy Stumpf explanation of CrossFit video.

This is a really technical movement, so I'm asking this as much to keep from hurting myself as anything else. Should I do the movement with very little weight or is there a substitution for this one? I wasn't able to find a direct substitution in the rest of the site so any advice here would really be appreciated.

Lucas...

Thanks! Yes..the videos are extremely helpful. Looking fwd to this!

#28 Daniel Bryant

Start with a broomstick and move up in weight slowly as you get comfortable. Try not to sub this one out otherwise you'll never learn the joy of the movements.

Have a look at the "Exercises and Demos" tab on the main page and check out ALL of these video clips that are noted below under the "Journal Previews" and "Olympic Lifts" headings (and there are plenty more than these). Start with the Burgener Warm Up. Find everything with Coach Burgener. The one with Coach Burgener coaching Dutch is fantastic.

JOURNAL PREVIEWS
Dutch Does Snatch Drills w/ Coach Burgener
Pat's Oly Workout Part II: The Jerk (a)
Going Overhead with Adrian Bozman (see the series)

OLYMPIC LIFTS
Burgener Warm-up
Clean Instruction, Part I, Coach Burgener
Clean: The 3d Pull, Coach Burgener
Cleaning from the Ground, Coach Burgener
Finishing the Extension, Coach Burgener
Jerk drill, Coach Burgener

If you don't have it already get a subscription to the journal.
Perfect your form before you up the weights.
Have fun!

Completed the Level 1 Cert in San Diego tonight! Definitely a totally fantastic experience, as well as a truckload of useful information on how to optimize my own training and my ability to train others. The instructors were all phenomenal in their class presentations and the personal coaching during all the hands-on skills practice was very individualized and supportive. I've been doing CF and reading all over the main site for several years, really loving it, and so right now I'm asking myself why in the world I didn't attend one sooner...but this was truly a once-in-a-lifetime experience. And better late than never! Best part for me was, my wife and son attended with me. It doesn't get any better than that, y'all. Many, many thanks to all the instructors, Boz, Dave C, Greg A, Jolie, Rachel, Tyson and Miranda, Melissa, and to our hosts at Crossfit San Diego.

I have a couple of comments about level I training in general and the Level I Cert at Crossfit San Diego specifically.

I discovered Crossfit in November 2006 and I have been following the main site WODs every day since January of this year. About six months ago myself,my wife Lysa and a good friend of ours, Nick, opened "Olympic Crossfit" and I was the last in our group to go to a level I cert primarily due to time constraints. I would describe my exposure to crossfit over the last year to be very thorough and my knowledge to be pretty broad on the subject of Crossfit.

Having said that, I would now say that the information that was imparted to our group this weekend has had a profound positive impact on my ability as a crossfitter. The level I cert has also had a huge impact on my ability to impart the crossfit body of knowledge to others.

I have always considered attending a level I seminar as a necessary step to becoming proficient at the sport of fitness and now I consider it a vital part of this process that can actually shorten the path from Health to Fitness to dominance.

I have to give a huge round of applause to the extremely professional instructors who poured into our sculls an amazing amount of information through top notch classes, thorough demonstrations and razor sharp critiques.

Thank you to Lisa Lugo and the staff at Crossfit San Diego for hosting the cert. You have a wonderful gym that is both fun and inviting. Also, welcome back Eddie :>)

Greg, Adrian, Dave, Jolie, Miranda and Tyson your depth of knowledge is profound and I really appreciate your time and dedication in putting that knowledge in a format that is easy to understand. This weekend has made me a better crossfiter and trainer and I have you to thank.

Thank you coach Glassman for having me as your guest at this cert, your generosity is most kind.

Have Fun, Train Hard,

Billy

Billy,

You're a stud. You killed those workouts. I have to agree with all you've said. I've only being following CrossFit for about 6 months and the information imparted by this cert was amazing. The instructors are phenomenal. What dynamic individuals. The amount of personal attention they were able to give was far more than I expected. In addition to the Cert instructors, (Greg, Dave, Boz, Jolie, Miranda, and Tyson) there were many very knowledgeable CrossFiters there. Billy, Eric, and Kevin, it was great meeting and working with. Jolie, I owe you one.

SmoothOp, Good job on the video.

Attended Level 1 cert in San Diego this weekend and what an amazing experience! The training was exceptional. Even if you think you know the movements, you will learn where you can improve in both your own personal training and in helping others. Thanks to all the staff for all your hard work and for being so approachable!
I must say it's empowering AND humbling to have Greg A. Boz, Jolie and the like be cheering you on in a workout. That gets you going. Great job to everyone there.

I second everything Billy said, great effort on the WOD today!
Whether you train regularly at an affiliate, or on your own. Read all the journals, watch the videos or just show up to work out, Attending a level 1 cert gives you personalized attention and real tools to improve your technique.

#26 and #27
You want the whole lecture? attend a cert and you will get that along with several other VERY useful lectures that tie everything together.

#28 Bryant, ... what #30 jonH said!

4 x 400m (approx 2:05-2:10 rest b/w repeats)
1:26, 1:24, 1:30, 1:30

LT (Butters) ran a 1:05 on the 1st 400 & pulled a butt muscle (right cheek LOL). Dude's getting too fast, serves him right.

Good day for me, 4 hours after strength WO. Need to work on not MindF!ng myself out of the lift.
Squat Cleans, Split Jerks:
190
195 (high on last C&J WOD)
200
205 (F) on clean due to low elbows
205
210 (F) on clean bar hit bottom of chest

MGySgt. USMC M/47/6'2"/202

OooRahh, Out-Standing, Excellent, Awesome, (Fill in Appropriate Words Here) Etc, Etc…

I was fortunate to be able to attend the Level I certification course at Camp Pendleton held Dec 4-5 and I want all who read these posts to know that CrossFit “Rocks”. I am sore and humbled. I am drinking the Kool-Aid, and Yes I am impressed with all four of the CrossFit instructors.

The Level I certification course lasts two days but the knowledge I acquired during the course will last more than a life time. I know this to be true because that which I have learned I am already passing on to others and they in turn will do the same. The CrossFit instructors for this course passed on information they possessed to a group of Hard Charging Marines who were willing to listen and learn. From a motivational point of view, this certification course was nothing less than one of the finest periods of instruction I have ever had the opportunity to attend.

We had two male and two female instructors, and they knew how to keep the interests peaked. During classroom time the male instructors would cover a topic and the ladies would demonstrate. Example: air squats or GHD sit-ups. The students did not mind watching the examples because both young ladies are quite attractive. It was easy for the Marines to stay focused. Once the classroom portion was finished the practical application of the subject began outside. This is where the ladies truly shined. It was no longer a situation wherein two young ladies were looking pretty. These ladies put each Marine in his place and when the ladies said jump, the Marines jumped. To make a long story short the instructors, male and female, put us through the ringer and they did an outstanding job in doing so.

I made a statement to one of the other Marines at the end of the course. I told him we had just had our butts kicked for two days by four CrossFit instructors which included a couple of young ladies with PVC pipe, so how tough are we really? It gives one something to ponder, and this is what I thought. There is a saying,
“The most dangerous thing in the world is a Marine and his rifle”.

I think this saying should be adjusted,

“The most dangerous thing in the world is a CrossFit Marine and his rifle”. OooRahh

It is with sincere appreciation that I say thank you to a fine group of CrossFit instructors; Andy, Adrian (Boz), Rachel, and Jolie. Coach Glassman you should be proud.

I would also like to thank the following CrossFit personnel for working their magic, which allowed me to make it to this course on short notice, for without their support I would not have been able to attend. Dave, Jamie, Nicole, and from CrossFitwarehouse StrikeFO

OooRahh CrossFit

Did a WOD from week before

Shoulder Press 7*1 reps:
88-99-99-110-110-115-115

M/27/174/5,9 (181 cm)

Btw, whats an "ok" result in this excersise? 2/3 of bodyweight? Full bodyweight?

m/31/165

155/155/175/175/185/185/185

harder than it should have been because of yesterday's wod. smacked my chin on the last jerk. nearly fell over laughing.

41.5-41.5-42-42-43-43-44 (kg)

F/32/62kg

7th rep was the same weight as last time, but the preceding reps felt easier.

Hi guys - quick question. Does anyone know where I can download a 45sec on/15sec off interval timer. I also need a track for 30sec on/30 sec off. Any help would be greatly appreciated?

First time I have been able to do this WOD in over a year because of shoulder problems. Weight was light but satisfying. 60kg straight through.

CFWU X3

As Rx'd
115
135
145
155
160
165 (Fail)
165 PR!

Chris

M/19/178cm/79kg

50/50/55/60/65/70/70 (kg)

Took it kinda easy today. I have just recovered from back injury so dont feel like putting up a lot of weight.

Thanks to all the people at the Crossfit Level 2 Cert in Boston yesterday. It was a privelage for me to get to come down and recieve the level of instruction the attendees were capable of administering.

The affiliate in Boston is amazing, I was in awe of all the equiptment they had there to train with...everything I could imagine a Crossfitter would want to train with, worth checking that place out if you can manage to get over there. They had a cool set-up for adapting one of the Oly Platforms to a slanted and uneven floor by using sand, I guess the place used to be a dog kennel or something crazy.

I just wanted to say that I thought the instruction was very concise and professional in its presentation. The Crossfitters taking the Cert not only get you to understand exactly how to correct technique, but they were great at making the "student" feel comfortable enough that training can become the primary focus and not self-esteem which could be a factor for people trying their first foundation class or wod.

#41 I think googling a tabata timer for your computer would give you something but in case that doesn't work try Rosstraining.com. I rememeber finding a good timer on there some time ago.

Today was day four of CrossFit for me. I had never done clean and jerks before so I increased slowly but did more sets:
95
100
105
110
115
120
125
130
135
140
145 (Fail)
135
135 (Fail)
125
125
125

M/41/5'11"/190

115
120
125
130
135
140
150

F/38/5'6"/140

85
95
100
105
110
115
120fx3, 115

23/m/180
155-165-175(pr)-175(f)-175-175-175
Form was crappy for all but last

#41

You can set this timer up to various # of rounds & intervals:

http://www.speedbagforum.com/timer.html

M/32/155/5´10"

In kgs:
50/55/60/65/67.5/70/70

220

M/26/5`6"/165

132-132-143-143-154-154-165(f)-154(f)-154 (weights converted from KGs)

Did Freddy's revenge.

5 rds. 5 presses w/ 185, 10 burpees.

Great workout. World was spinning and (I thought) it was ending!

Time- 7:41. No breaks on presses. Burpees are terrible, esp when you are 6'7". (Period should probably just be after terrible.)

first time with the c&j was a little nervous. Warmed up with the burgener warm up about 5 x, then practiced the move with a 20 pd medicine ball.

90
110
110
115
120
120
125

could've done more but was cautious till i learn the movement better.

150 5'7.5" 33 yom

6am
1)175x1
2)180x clean but missed jerk(this was my max clean before so not too bad
3)180x clean but missed jerk
4)180x1 (pr by 5 lbs)
5)185x1 (pr by 10 lbs)
6)190x clean but missed jerk (at least a new clean pr)
7)180 x1 (happy to tie a pr set earlier in wo with more fatigue)

woke up (5:30) and felt sluggish after yesterday so pleased with results

ready for more!

m/28/6'1/190

135
155
165
175
185
195 failed
195 failed

M/25/6'/185

145
155
165
175
185-old PR
190
195

Should have started heavier, form much improved

27/6'8"/215

218-228-242-242-242(fj)-242-242(fc)

m/31/6'/178

115
135
145
155
165
175
185 (f)
185 (success! PR!)

I've seen people posting that they failed because of things like "elbows to low" or "bar hit chest." Where would I find rules like this?

Steve M/46/174

Went to 165 Never tried 170

125
130
135
140 pr
145 fail
140
145 fail

Jolie, Is that your new gang sign?

xoxo

7 x 130

I can do better....

Did yesterday's WOD today: 4 rounds + 15 Pull-ups. SLOW, SLOW, SLOW. Sluggish after the weekend. Also did C&J: 5x135, 3x155, 3x175

God is Good, All the Time.

125
130
135 PR
135
135
115
115

I'd invite some critique here (I'm relatively new to weight lifting). I order to clean anything over 125 I actually have to go so low on the drop between the dead lift and the actual clean that my left knee touches the floor. Is this bad? (it doesn't look like the videos)

30/m/5'10"/215

135
155
175
195
205
215
225 (pr)

It took three attempts to get 225. On the first attempt I was afraid to get under the bar. On the second attempt I did not get my elbows around fast enough. Third attempt was successful.

Timely workout. Just put together my garage gym, and my rubber bumper plates and Pendalay Crossfit bar all arrived this weekend, and I finished building my lifting platform about a week ago.

Now I have everything I need to do my first complete Crossfit WoD from the cozy confines of my own garage gym (still going to my local Crossfit affliate x3 per week).

m/31/5'9"/167

135
145
155
165
175
180
185

Felt a bit stronger today but form really suffered as the bar got heavier.

31/M/190

as rx'd

115
135
140
150
160
175
185

Good one! I did this then made up yesterday's WOD, which was canceled due to hangover.

xFit warm up 2x
89 x5
111x3
133
155
155
155
155
155
155

5 rounds for yesterday
-Ready for bead again
Jeremy

135-155-175(old pr)-185-200(pr)

I'm so psyched.Felt like I coulda put up 225.

28/m/205

155
185
185
195
195
205
195

225 pr - mechanics felt good, prob could go higher but i'm ok w/ not rushing pr's on oly lifts...

bw 165

135
155
175
185 (fail)
185 (fail)
135x1x2

M/32/5'10"/160

CFE WOD from yesterday, then

CFWU x 1

115
125
130
135
140
145
155

finished with 3 rounds: 30 decline situps, 30 pushups

95 pounds
2 good
4 fails

95 pounds
2 good
5 fails

95 pounds
5 fails
2 good

1- 60kg/ 135lb
2- 70kg/ 155lb
3- 80kg/ 175lb
4- 84kg/ 185lb x
5- 80kg/ 175lb
6- 80kg/ 175lb
7- 80kg/ 175lb

WOD
W/U-20 pushup
-10 pullup
-20 dips
-20 squats
10 x 115# cleans
Did all cleans, forgot to jerk, will do this afternoon, rounds as follows:
1-135
2-155
3-175
4-175-form going to pot dropped weight
5-155
6-155
7-155
Need to work on form for a while, not getting a deep enough squat when I catch the bar at the top.

m/27/173/5'9"

W/U - 5 x each of push ups, pull ups, dips, samson stretch

C&J W/U

105 x 2
125 x 2
145 x 2
165 x 2
175 x 2 (pr)
185 x 1 (fail)

Begin WOD
175 x 1
175 x 1
175 x 1
175 x 1
175 x 1
175 x 1
185 x 1 (pr)

....two pr's, so I'm pretty happy.

m/21/255/6'

135(lbs)x4
185x2
205x2
225x1
225x1
235x1
240x1
240x1
250x1 (pr)
250x1

What is the rest period between sets/reps for a WOD like this?

Wimped out today...spent the morning practicing the jerk movement off the rack...still need lots of work

45/M/6'/180

YESTERDAY: DID SOMETHING DIFFERENT!

7 ROUNDS OF...

10, 95 POUND OVERHEAD SQUATS
10, UNANCHORED SIT-UPS
10, DEAD HANG PULL-UPS
10, 225 POUND DEAD LIFTS

TIME: 18:04

SHIFT WAS CRAZY...COULDN'T POST!!

TODAY...CLEAN AND JERK

5-135
1-145
1-155
1-165
1-175
1-185
2-190 FAILED FIRST ATTEMPT
5-185

15 BODY WEIGHT (185 POUND) CLEAN AND JERKS FOR TIME WILL BE MY NEXT CHALLENGE...GETTING 185 OVER MY HEAD ON A REGULAR BASIS NOW.

HEY JUDE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/33/165
cfwu x2
115
115
135
135
145
150
150
155 (F)
155 (f)

YES...I WILL PUT THAT CHALLENGE ON VIDEO...IT'LL BE A WHILE STILL THOUGH!

ROBERT S.
TUCSON, AZ.

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

Warm Up:

High Pull 180X2/190X2/200X2/210/210
Seated Front Squat: 180/190/200/200/200

Clean and Jerk 1-1-1-1-1-1-1 reps

165
175
185
190* (assist on squat)
190* (assist on squat)
190
195

Used my weight belt on the last two reps. I don't know if it's a mental thing but I just couldn't it get 190(+) without it.

m/37/76/200

1 month CF anniversary!

115
135
135
145
145 poor squat
145 good
150 pr but squat wasn't all the way down

Good progress from 11/22 (max 135)!

Warm up: straight bar protocol x 2 - deadlift, squat, upright rows, bent rows, good morning, mil. press. 10 x clean and jerk with bar.

WOD: 135, 155, 165PR, 175PR, 165, 165, 165

I dumped 165 last time I did this WOD. Tried split jerking it this time and that seemed to help. I had to straighten my arms out a little bit at 175.

Cool down: 5 x 135# DL, 135# squat, 10 burpees (6:20)

24/m/250

as rx'd

215
225
235
240
245
250
255

Still new to olympic lifts. Can anyone tell me why my shoulders are acing after this workout. the pain is specifically on the side of my upper arm, just below my shoulder blade.

i think it might be when I clean the bar up, i am receiving the bar too low.

any tips?

M/58/175

160
165
170
170
170
165
165

65,75,85,95,105,115,125

3 sets lean-away dumbbell curls 20lbs
1 sets one arm eccentric chinups 90lbs assistance

24/m/6'0"/155

What up crossfit community,

I've been training the WODs for about a month now and things are starting to come together. I have gained 6 lbs in a month (I'm pretty sure its all muscle) and I am getting to the point where I have the strength to attack the WODs as rx'ed and get a reasonable time/score.

I am working a cycle behind for planning purposes, and yesterday I did Fran in 10:30. Today I did the weighted walking lunge/DB swing WOD in 9:28. Most people post way better times than me, but I finally feel like I am training the WODs hard for power rather than just trying to finish the prescribed work.

Keep training, keep improving, keep having fun.

Dialed back weight to work on form, my split jerk is fugly.

95 - 115 - 135 - 185 - 205 - 205 - 225(f)

Excuse my while I vent a little...

This morning at the Globo Gym I was doing a nasty CFE hill interval WOD on the treadmill when I noticed a Y "trainer" putting his client through a "workout". The trainer (who is about 40-50lbs overweight) was having his client (another man about 60lbs+ overweight) doing machine exercises only. The client would do one set of 10 or 12 reps, with no intensity at all, and then spend the next 3 minutes or so sitting on the machine and "chatting" with his trainer. I don't even think the guy broke a sweat. I wanted so bad to pull the guy aside and ask "How much are you paying this guy to train you, and do you know there is an exercise program that he can get for FREE and achieve results 5 times faster (or more) than what he is doing now?"

I may be coining a new phrase here, but the term fitness injustice comes to mind.

Now back to our regularly scheduled program...

140# seven singles

33/M/6’00”/183

Clean & Jerk

1 x 135
1 x 165
1 x 175
1 x 185 (Power clean)
1 x 195 (Clean / Missed jerk)
1 x 195 (pr)
1 x 195 (Wanted to make it just a little prettier – Failed)

Dan D.

BW 205

CFWU then 115 C&J 5 times

165
175
185(f) - pulling with my arms
185(old PR)
195(PR)
205(f) - on the clean
205(f) - on the clean
205(f) - on the clean

I really wanted 205 today and I know I can do it but my form wasn't good enough. I need to go back to work on my squat cleans.

First attempt at a WOD in about 2 months due to recovering from a couple of injuries. All singles performed with very little technique, but I really needed the work...

Warm-up
45x3
95x1
105x1
115x1
125x1
Work sets
135x1
140x1
145x1
150x1
155x1 (failed, no dip)

Did yesterday's WOD.
Bad headache...sucked...finished 4 rounds & thought my head was gonna pop.

Looking forward to tomorrow.

Dave

6'2" 36 m 245
185
205
225
225
225(f)
185
185

warmp up then:
135
155
185
185
205
215
235 (PR)

Funny thing is that that 235 is my PR for not only clean and jerk, but also for both of the individual movements (squat clean as well as push jerk). Very happy with it.

Eric #96

Dude, so right on. On the weekends I go to a local gym. Got a membership for the family, cause where I workout is too far to drive on the weekends.
Yeah, I see that crap w/trainers, too. It's tough to believe people pay for that. I'd rather pay for beer & chips & then work out hard to lose it.

I get drenched in 10 - 20 minutes of work, while these "trainers" are still working on the 2nd exercise w/their clients.
I need to look into what their getting for $$.

The nice thing is everyone in the Globo gym leaves me alone when they see the look on my face while I'm working out.

Cheers!
Dave

Just a quick question for people who are on the zone if you could help me out, when you are an 80%er on the zone, what are the rules on cheating? if anyone knows? ive been weighing and measuring for the last 2 months, but i would like to eat some pizza sometime....and ice cream, and a whole sheet cake, ha, not really, but i would like to cheat a little.

95
105
115
125
135
145
155 (pr?)

clean and jerk as rx'd:
135 #
155#
175#
185#
195# (old pr)
200#
205# new PR!!

#105 Brandon

There really are no hard and fast rules as far as "cheat meals". I will tell you everybody goes off Zone or Paleo sometimes, you have to, and really its probably good to. I think the hormonal system much like the cardiovascular and muscular systems need to get thrown "change-ups" sometimes too. I think it all depends on your goals.

I would guess that at 25yo and 165lb, you are likely quite lean already, and probably have quite a bit of "cushion"(pun intended) in your particular Zone as far as body fat management. Try adding a cheat meal or dessert a week, see what happens, then add 2. Its all about experimenting and measuring the results. There are no set recipes for success here, just give it a go and monitor your body fat and performance.

For me, at 38 yo I am a little more regimented by necessity, do Paleo/Zone, 3x fat with intermittent fasting and cheat one meal per week.
When I cheat though, baby I cheat, and enjoy it!!

Hope that helps, check out www.robbwolf.com for some awesome resources and commentary.

M/24/170

133/144/155/166/177/188/205(f)

I failed on the clean portion for the 205lbs, I believe it was a mental block, because I was able to lift the bar high enough to clean it. Until the next time

M/25/6'3"/206

85-95-105-115-125-135-145

First time doing C&J so I didn't want to kill myself, plus I wanted to work on form. I didn't have a rack for last week's shoulder press, so I had to clean the weight there too and I can't believe the difference in my clean from just a week on CrossFit. It's not just the physical strength but the improved mental attitude that makes such a difference. And the support group of all the comments and such is excellent! Thanks Coach!

Bwt: 139

190
200
210
220 (pr)
225 (pr)
230 (pr), ugly, but got it
185

155
165
170(pr)
170
175(pr)
170
170

#58

People are just saying how they failed a particular lift. On Cleans, if your elbows are too high, you'll never catch the weight. And bar hit chest basically means the same thing. The weight was pulled to a height that would allow them to get it, they just couldn't get their elbows through/under the weight and catch it.

M/56/162

88
132
148.5
152
162
176(pr)
181 (clean, but missed jerk)

M/25/139/5'11"

135
145
150
155
160
135
135
No bumper plates, so I did not go any higher then 160.

WEST CHESTER, PA CROSSFITTERS?

On Saturday afternoon I was driving home from a project when I saw a white car with the license plate "CROSSFT". The young woman driving the car probably thought I was a mad man as I sped up in a hare-brained attempt to somehow let her know that I, too, love crossfit.

If you train in the West Chester/Chesco area, feel free to contact us at Crossfit Malvern Prep, maybe we can set up a workout.

M/40y/5'8"/163#

My first time doing the Clean and Jerk. I'm at least the 3rd person who has posted, for whom today's WOD was their first CJ. I'm sticking in PR for kicks!

Burgener warm up: 10 min
Practicing CJ form: 5 min
80. PR.
90. PR.
110. PR.
120. PR.
125. Failed at jerk.
120. PR.
120. Failed at jerk.
Stretching: 5 min

That was so much fun! The form, decisiveness, aggression, footwork, concentration. Beautiful stuff.

Currie # 64:
You are right, that does not sound normal. Your knees should definitely not touch the floor on a clean. If I were you I would pay the $25 for the journal and read every Oly lift article you can find, plus keep watching videos on the main site. Practice cleans with a broomstick or just an oly bar until your form matches the videos, then move up in weight.

Today's WOD:

155
155
165
175
175
185 (PR)
185

m/5'10/176

135,155,165,185,195,200,200

I'm new to Crossfit and have attempted the clean & jerk in parts and in full in the past. Today is the first time I've successfully done 135lbs and it took me 3 tries to be able to do it!!

95
105
115
115
135 failed at jerk
135 failed at jerk
135 Got it!!
135 Got it!!

115
125
135
145
155
165(PR)
170(PR)

I have not gotten the proper technique completely down for cj. Would it be acceptable to do a clean, than front squat, than the jerk. I have not been able to make it fluid and one motion yet, but would spliting it up be ok?

I have not gotten the proper technique completely down for cj. Would it be acceptable to do a clean, than front squat, than the jerk. I have not been able to make it fluid and one motion yet, but would spliting it up be ok?

155
165
175
180
185

Thought it was only 5. Don't think I could have gone above 185 though. The clean was super slow.

Did this after making up yesterday's WOD...switched it up a bit in the interest of time: 115 lbs w/ a lift every minute on the minute x7

Interesting video comment considering clean and jerk is on the list today. :)

M 34/145/5'7"

95
115
115
115
115
135
135

M 29/185/5'9"

135
145
155
165
175
185 (fail)
185

95
135
155
155
165 PR
165

I think that I could have gone heavier but I am still working on form but I was happy with a new PR.

105
115
125
135
155
175
175

3x6 - 95 practice tech
go chief , go hard more blocks

M/31/190

Swapped with Freddie's Revenge

185 first rnd for 5
then 155 for remaining 4 rnds.

7.54 + 1min for swap from 185 to 155lbs.

Tough!

32/m/215

187
197
207
217
221 no lock
221

CFWU x3 25lbs on sit's and back
Clean and Jerk 1-1-1-1-1-1-1 reps

1. 115lbs
2. 125lbs
3. 135lbs
4. 145lbs
5. 155lbs
6. 160lbs
7. 165lbs (body weight)

m/25/186/6'1"

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

Jerk felt a lot stronger, but I feel like I really need bumper plates to get more comfortable with bigger overhead weights.

55#, 60#, 65#, 70#, 75#, 85#, 90#

last one took a few tries before i was able to get under it

I just wanted everyone to know how much joy this program brings me in Iraq while deployed (been here for 13 of 15 months so far). Everyday, I'm like a little kid on Christmas morning waiting to unwrap the pain of the WOD. I love it. Thanks to the CF community as a whole for simply doing what you do, and being who you are - I mean that in the most genuine of ways. Carry on, Happy Holidays, and go get some!

Not too bad.

95
115
135
155
175
185 (PR)
190 (f)
190 (f)
135

I think missing 190 was a mind thing. But, improvements continue. Mahalo Coach!

Aloha,

Jordan

Argggg! I am completely exhausted today but hit the gym anyhow. I completely LOVE C&J and struggled with this today, the more I struggled, the more I panicked, and I did not do so well. Probably should have skipped the gym today… Just hope next time I do much better at this. Please tell me everyone goes through some crazy days like this.

80-85-95-105F-100-105-110Fx2-105

I was failing with the pull on the cleans. I can clean 110 comfortably and usually right there playing with getting 115. Today even the 105 was a struggle. And I had just done C&J at 100# x30 a few weeks ago.

5 rounds
Walking Lunges with 45# overhead x10
10 DB swings, 45#
=7:03

Erin

95 lbs
115 lbs
5x 125 lbs

Still new at this... :)

m/27/5'11"/178

First time doing clean & jerk so I wanted to focus on perfecting my form, rather than doing too much weight.

CFWU + 2000m row

C&J: 115-135-135-135-135-135-115-115-115-115

Tweaked my elbow from making up the squat/muscle up WOD yesterday so quit the jerks at 185#.

Worked up to 1RM clean: 225# (PR by 5)

80
80
90
90
95f
95f
90

M/5'10/72kg/19

i love clean and jerk.

50kg
60kg
70kg
75kg fail
70kg
72.5kg
75kg fail

i got 2.5kg more than last time but am sooo annoyed i could get 75kg. Damn it, next time i will get it.

m/34/5'8/153

Clean & Jerk
115,135,145,155,165,170,175pr old pr165
so pretty pleased with my effort today.

Get Fit, Get Trained & Go Hard!!

m/25/210

200
210
220
230
245 F
230
235

blah, blah, blah....but I am smoked from the level 2 "test subject" certification and yesterday's WOD!

85, 95, 100, 105, 110, 115 fail(too far forward), 115...hurt too much to go any further so I counted the 85# warm up as my first round.

TOODLES! :)

185-185-195-205-215-215-225

32/m/6"4"/246
135 warm upx12
145x6
155
175
185
190
200
210
220
my cleand looked great very deep and explosive,im tall so thats usualy not one of my strong areas,jerk movement is still awkward.

135
155
185
205
225 MISS
225
230 MISS

NOT BAD FOR BY FIRST WORKOUT BACK AFTER TAKING A MONTH OFF.

F/22/5'6"/140

Opted to not do the heavy day since I have been doubling up with crazy heavy days the last couple of weeks. Instead:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Cleans @ 67#
Push-ups (chest-to-ground of course :P)
Box Jumps @ 16"
25:40

Hope everyone checks out yesterday's webcast of CrossFit Radio! Neil and JJ give a preview of next week's show about CrossFit Mississauga's lawsuit. I'd love to hear your guys' opinions on it!

Here's the link:
http://journal.crossfit.com/audio/

Forward past the halfway mark and start listening when they advertise Rogue Fitness!

157
167 Missed clean
167 Missed Jerk
167
167 Missed Clean
157
157

PR - 175

Sprained a wrist a month or two ago. Still not back to 100%.

28/M/140

Watched the WCC Clean and Jerk video and followed along with the drills

Modified CFWU

135
145
155 (PR)
155 (F)
135
145
150 (F)

Not my best showing, but at least I got the PR early on, I guess I was spent from that as evidenced by my subsequent lifts.

maxed at 225

155
165
175
185
185
185
185f

M/47/6'/185

95 x 2 w/u
115
135
165 (PR) Strained my lower back due to poor form.

Stretched then swam.

M/24/158/5'7"

I don't have access to a barbell because I only have my apartment weight room right now. I saw on one of the video's on how to do Clean and Jerk with dumbbells. Should I do both arms clean and jerk or single arm? Plus, I only have 50# dumbbells and I'm sure I could do more. Should I do more than one rep or stick with the sets of one? Or should I do a different WOD altogether and if so does anyone have a recommendation?

I need to get a gym membership but for money's sake I'm waiting until the new year for the better deals. Any advice is appreciated

M/32/6'2"/190
95
115
135
145(f)
145
155(f)
155

m, 23yrs, 5'11", 183lbs

145
155
160
165
170(f)
170(pr)
170(f)

pretty sure i barely squatted at all during the clean, is this a big negative or did i get most of the workout benefits?

M/24/6'2''/215

165
185
205
215
225
235
245

lame argument.

M/26/5'11''/180

Bc of time only 5 sets
135
155
175
185
205F (cleaned, but no jerk :()

really need to get to a good gym, i came up with this as a somewhat replacement

5 rounds of
5 single arm clean and press w/40lb dumbell
20 pushups on dumbells

155
175
195
215
225
245f
245f

The shoulder girdle is evil and must be punished!

Easy row 5 min.; Burgener warmup x 3; HPSx5 65, 85, 95; Power snatch 115(PR+20); 135(f)-135(PR+20, +40 on the day!)

C&J 135-145(PR+10)-155(PR+10)-165(PR+10)-175(f)-175(PR+10, PR+40 on the day!)

Unbelievable. PressesX5 at 95, 115; PPx5 115, 135; PJX5 135, 155.

5 min. easy run on tread, 100 pushups, 3x10 GHDs, "it's a day." A big, fat, breakthrough day.

m/41/162/6'

as rx'd:

125
130
135
140 (failed jerk)
140
145 (failed jerk)
145 (failed jerk)

M/21/6'0"/167lbs

-95
-135
-155
-165(the bar slipped out of my hands and i smoke-checked my shin when i brought the wieght back down. guess i'd better hold on tighter next time.)
-155
-155
-165

205
225 (PR) - not perfect jerk but pretty good
225F - missed jerk
205
205
225F - missed jerk
225F - missed jerk

Overall a good day. Getting more comfortable with 225# clean but jerk still needs work. Looks like I'm jumping backwards instead of pushing myself under the bar.

41/m/160
repped out at 185 trying to nail the form. Managed to get 3 reps per set, but early tries failed at the jerk press.
Maxed out at 205 but the clean was not clean.

CFWU Std

Not very confident getting "under" the bar; space is somewhat tight

115
115
125
125
135
135
135

50# KB swings; 21-15-9, Dips, Pullups, 2 x Pac laps, 1:18, 1:17

Level 2 Cert. in Boston

I'm a Level 1 CrossFit Affiliate and went as a test subject in Boston. It was well worth the 9 hour drive! It's great to get the insight of what a level 2 cert is like without having to pay. I plan on taking a level 2 cert, but now there will be a little less apprehension. The head trainers were very welcoming, the participants were great and very friendly and I got to meet a few fellow Canadians! Thanks Dave (from CF PEI) for helping me with my overhead squat.

Todd, you're a real stand-up guy and very inspiring! Thanks for the insight and hope to see more videos of you on the main site. Keep up the awesome work.

If a level 2 comes to your area, I highly recommend attending one as a test subject before you shell out $1000. You'll be glad you did!

WOD
10 x 95# clean and jerk for warm up
1-115
2-153
3-135
4-135
5-155
6-155
7-155
Felt good, could go a little lower on the squat during the clean. Jerk also needs a little work before going up in weight.

35/M/77kg

85kg for all 7 sets.

185
195
205pr
210pr
215f
215f
215f

F/42/5'6/124

65-75-85-95fx3,85,85,85

145lbs/31yoa

115x1
125x1
135x1
145x1
150x1
155x1 (jerk was sloppy)
155xF (wanted to tweak the jerk, but missed)

135
145
155 (failed, tweeked my wrist bringing it up for the clean, so i had to drop the weight down and work on my form as I am horrible at cleans)
105x5
110x5
115x5
120x5
125x5

135
145
155 clean yes, jerk no
145
150
150
155 clean yes, jerk no- Crap!

PR on WOD with lean body mass C&J, >BW on last clean, but failed jerk. 50y/m/11 st./70"
95-115-135-140-145-150-155

Still trying to catch up. Did yesterday's wod.

20 min of:
15 kipping pull ups
15 ring pullups to full extension
15 back ext on roman chair
15 ghd on roman chair

5 rds + 15 pull ups,10 ring pull ups

went in slow motion today, could've been due to no warm up, no time. Just had exactly 20 min to pump this out but it was still a great workout.

185
195
200
205
210pr
210
215pr
220(f)

Made it to 90 lbs. PR by 5.

CFWUx3 light dips
Clean/Jerk
135
135
140
140
145
145
150
really worked on form

M/40/5'6"/165

95,115,135,155,160,160,160lbs

Wasn't feeling it today, I could push really hard...

1) 45#
2) 65#
3) 95#
4) 115#
5) 135#

Then some front squat just to push slightly more the legs:

1) 135#
2) 185#
3) 205# (PR)
4) 225# (F)

Bad day haha...

135
155
175
185
225(failed)
205
205
205

135
155
175
185
205
225
255 (f on jerk)
225

135
155
165
165
175
175
185

m/35/217/5'11

A.M.
BP: 155,185,205 x 10; 245 x 3
PecF: 110,140,180 x 10; 200 x 6
Incl. P (machine): 20 x 2, 30 x 3...70 x 7

P.M.
1000M row @ <4:50
WOD
As Rx'd
135-185-185-195(f)-195-205(f)-185

My concentration was broken by some loud mouth spouting out how he can out perform "those who lift heavy" in body weight excercises: pullups, dips, etc.
He had a few valid point but was just obnoxious.

135
155
175
185
205
225
255 (f on jerk)
225

33 yom 220 bwt

cfwux3rdsx15reps

wod squat clean and jerk
155/165/175/185/195/205/215 New pr by 15 lbs from last time.

crossfit endurance workout on treadmill
run 2:00 minutes rest 1 minute 6 intervals
speed: 8.5,8.6,8.7,8.8.,8.9.,9.0 approx. 1.8 miles

tried to work on form for running.

135
155
165
175 - f, f
155
155
155

m/18/177/5'11

135
155
175
185
205-cleaned but failed on jerk
185
185
185

177/187/197/207/220/230/240/250(f) as rx'd
then worked on cleans 250/264/274/284(f)

45-50-55-60-65-70(PR!)-75(f)

REALLY wanted 75 but it just didn't happen. At least i hit a new PR!

C2, cfwu, several warm up c&j sets then:

165, 175, 180, 185, 190 (pr, ugly), 190 (better), 190(f), 185

M/19/5'8"/150

175-185-190x-190x-190x-195x-190x

21/m/6'1/195

155
175
185
190
195
200
205 fail
200

Thanks #108 Jay M in SC, Ive been zone/paleo for a while now, but if i dont regimen my cheat days like, set the same #3 meal aside every week, i start to "forget" when my last cheat meal was.

Henry: 135-145-155-160-165x-165x-170x

Shane: 95-105-110-115x-115x-115x

Christian: 135-145-155-160-165x-165-170x

Welcome to all the new L2s and L1s.

I was fortunate enough to have attended the CF Gymnastics Cert this past weekend in Albany. Jeff Tucker was awesome. I want to echo Jason Ackerman's comments (Post #3)above. It was an incredible cert with just the right about of gymnastics to assist all of us with our CF WODs. It was all about core strength, flexibility, and the ability to focus and put the body through a complete range of motion. From improved kipping pullups, handstands, levers, L-sits, muscle-ups, hanstand pushups (the right way), and the like, this cert will help teach you ways to become strong and create body awareness. I think this is essential and wish that it had been available before I attended either Rip's or Burgener's certs!

Thanks to Jeff Tucker for an awesome weekend! Can't wait for the L2 gymnastics cert.

M/23/6'2"/200

135/1
155/1
175/1
195/1
205/fail on press
205/fail on press
205/1 success! a new pr

same old story

125
135
155(fail on clean)
135
135
135
135

m/5'3"/160/29

as rxd

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

3 sets of campus pullups (30)

2 sets of 135 lb bench 15, 12 reps

CFWU (dips on rings, GHD SUs)

C&J WU sets

Got to 150lb, but the jerk ended up being a push press. Cleaned 155lb a few times but couldn't get fully overhead...frustrating to be mere inches away from taking my bodyweight from floor to overhead. Really need to go to a local affiliate to get some guidance on the jerk, since I proved to myself I still don't understand the mechanics. Gonna get my goal next time, dammit! :)

Take care!

Mark:
#65 warm-up
#85
#95
#105
#115
#125
#135
#140

Theresa:
#45
#65
#75
#80
#80 (when will I get this coordinated?!)
#80
#80

m/20/160/5'9"

Did 5x3 of front squats and push jerks instead

PJ-185-185-195-200-205(x1)

FS-185-195(x2)-195-195-200(x2)

m/20/160/5'9"

Did 5x3 of front squats and push jerks instead

PJ-185-185-195-200-205(x1)

FS-185-195(x2)-195-195-200(x2)

Hoping to get that 195 C&J next time...

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

20#'s off max

34/M/170

need to work on form,elbows are too slow
5x111
5x121
1x131
1x136
1x141
1x146
1x151 fail slow elbows
1x151
1x156
1x161 form was not very good!

pr 205

m/20/190/6'1"

5x135
1x165
1x185
1x190
1x195
1x200
1x205
1x215

Ok Newbie, I have been doing some leg workouts so I think I went too easy, but I have not done the Clean move since high school. I did the warm up 1x and then I only ran through the 7x1 once, am I supposed to do more?
7x1 @ 95# will go up next time but it was my first day and I figured getting the move right with lighter weight? and advice for the rook?

warm up - 2 mile bike ride

Clean and Jerk 1-1-1-1-1-1-1 reps
2x5 45lbs
1x5 70lbs
1x3 90lbs
1x2 110lbs

1x 60kg
1x 62.5kg
1x 65kg (PR)
1x 65kg (f)
1x 65kg(f)
1x 62.5kg
1x 65kg (f)

I hit 65kg, which is a new personal record, but I was only able to lockout the jerk once, which was the only jerk I was able to drive underneath the bar quickly (it felt awesome btw). I definitely need to work on getting under the bar much faster. I can probably clean and jerk more than this if I could just get under the bar since my cleans were mostly power cleans as well.

I'm thinking about incorporating Burgener's supplementary Oly lifts program into my warm ups in January when the school gym opens up again.

as px'd

85
85
90
90
95 (f)
85
85
85

warm up:

3 rounds of:
samson stretch
15 overhead squats with 45 pound bar
15 knees to elbows
15 deadlifts with 45 pound bar
15 pull ups
15 dips

WOD (Clean and Jerks):
65x5
95x5
115x3
135x1
135x1
135x1
135x1
135x1
155x1
155x1

165
165
185
185
185
165
165
Failed on 185 after I got it the first time. Did it two more times and went back to 165 to finish. Shoulders are killing me. I think it has something to do with the muscle ups and the ring push ups from the prior two days WODs. Hmmm...
Anyway, 185 is a PR, and my form was much better than the last time we did this. I'm happy with it!

$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$

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

$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$

105
115 fail
110
115 fail
95
105
115

Wow, what an amazing bunch of performances today, but as usual, Speal takes the cake. Zeus Bless! NINETY POUNDS over bodyweight! Outrageous.

I feel like a condemned man looking through the bars at my gallows, because on the advice of a Crossfit goddess, my RDH the stellar Eva T., (under the auspices of the excellent Dr. Kevin R. Scott), tomorrow morning I'm having my wisdom teeth extracted. I've been instructed that it is more painful for an older person, (I'm not supposed to work out for an entire WEEK!), so instead of today's wod, I indulged myself and did a more satisfying workout:

full blast 400 meters.

72 seconds

A 2 second improvement over last time; 14 seconds slower than my PR when I was 20. Avg HR 178, peak 192, rec. 62. At Soquel High. Wish me luck.

as rx'd

135
185
205
225-Fail
225 (pr)
225
235-Fail

27/M/5'9"/185

115
135
145
155
165 PR
165
165 (cleaned to chest twice, but failed at getting under the bar.)

No way my shoulder can handle jerks, so I tried a workout idea I heard at Brian MacKenzie's running cert:

Tabata runs on treadmill with the incline at 10 degrees and speed at 8.

The first two rounds were easy, but by round 5 I was dying. Nearly cartwheeled off the treadmill...had to stop the timer and gasp for 30 seconds before starting the timer again to finish.

The poor guy trying to watch the TV in the apartment's fitness room told me he was trying to remember CPR...this workout was no joke.

M/165/5'11"/27

First WOD
165/175/185/195/205/215/225 as rx'd

Second WOD, 1 Round for time: 25:28 min
100 55lbs Dumbbell Swing
100 Sit-ups
100 65lbs SDLHP
100 45lbs Thrusters

175-185-195-205(PR)-215(PR)-220(F)-220(PR)

had never cleaned more than 185.
had never power cleaned more than 205.

lots of PRs!

Kettle bells and Gymnastics rings ($50!) are on sale at muscledriver.com

135x5 for warm up
185
195
205 failed
200
205 failed again :(
200
195
185

clean & jerk 1-1-1-1-1-1-1
(Full squats)

185-195-200-205-210-215-220(PR)

m/20/185

135
155
175
175
185
185
200(pr)

felt good. first time doing clean and jerk.

d - 30m/175

198
220
230
240 (pr)
198
220
230

all push jerks

j - 34f/125
110
120
130 (pressed out)
130 (f - clean)
130 (f - clean)
120
130 (f - clean)

too much thinking, not enough aggression

m/155/22/5'9"

First time on a clean and jerk heavy workout

w/u with 95, 135, 145

155-165-175-180-180-180-180

135-145-155-165-175-185-195-200(pr)

145
145
155
155
175f
165f
155

Kind of mad as I swear I posted 08/11/22 but apparently did not to compare to. Still sore from Sunday's WOD, which was a good one.

M/215/23/6'2"
185/205/225/245(f)/235/245(f)/245(f)
Had 245lbs but couldn't lock out the arms. Pretty good for just coming back from a torn MCL and ACL

155,185,205 pr,210 pr,190,185,185
Semper Fi

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Clean and Jerk 65lbs x 5-5 85lbs x 5 90lbs x 3 95lbs x 2.

Clean and Jerk
115lbs x 1
125lbs x 1
135lbs x 1
140lbs x 1 PR
145lbs x 1 PR
150lbs x 1 PR
155lbs x 1 PR
4 minutes rest per set.
Foam roll after.

kudos to the crossfit peeps that just post there times and and weights instead of writing paragraphs

competition and motivation ! !

getsome !

Felt great today, increased my max by 35#.

121-131-141-151-161-171-180.5

Matched PR at 215

23/M/178
------------
Warm-Ups 100#

120#
120#
130#
130#
130#
140# (PR)
140#

This is the most I have ever lifted overhead (I have a really bum shoulder) and felt damn good about this.
My squat was good and deep, great workout.

30/m/5'11"/200

185
205
215 (PR)
225 (PR)
230 (NEW PR)
205
210 (Old PR)

135,140(pr),145(pr),145(f),145,150(pr),140,140

included in WU: du's & handstand hold.

Freddie's Revenge: Watching Boz's technique on this video has helped me a lot!

Nice step forward today!

25/m/5'11"/200

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

CF Warmup x3

155
160
165
175
185
190
195
First time doing C&J, still put up my bodyweight. Need to work form!

43/m/177#
153 PJ
163 PJ
173 SJ
177 SJ PR
183 SJ PR
188 SJ fail on jerk
188 SJ PR

36 y.o male, 149#, 68"

CFWU
WOD
115, 125, 135, 135, 140, 145, 150

I wish I had the technique to do more weight!

I found out that a girl I turned on to Crossfit here at work is a certified Olympic Lifting coach. Score! I hope she can help me like she said she can.

CF WU x3
Burenger WU x2

125
135
145
150
155
160
165 PR

I did the Bear Complex today instead of the clean and jerks. I'll do those tomorrow with the other WOD.

Round 1: 60#
Round 2: 70#
Round 3: 80#
Round 4: 90#
Round 5: 90#

for this session
KETTLEBELL SNATCH 21 reps LEFT ARM-24kg

KETTLEBELL SNATCH 21 reps RIGHT ARM-24kg

42 PULL UPS

KETTLEBELL SNATCH 15 reps LEFT ARM-24kg

KETTLEBELL SNATCH 15 reps RIGHT ARM-24kg

30 PULLUPS

KETTLEBELL SNATCH 9 reps LEFT ARM-24kg

KETTLEBELL SNATCH 9 reps RIGHT ARM-24kg

18 PULLUPS

would anyone recommend you do all reps on one side then the other or alternate sides upto 21 each arm for balance.

interested in reply

ROB

45/76"/191

CFWUx3x15

95/95/115/115/115/115/115

m/42/202/5'11"
second workout today after PU/pushups/ext/ghsu

135/155/185/205F/205F/195/205F/205PR/205F/185x2/185x2
clean attemps 235F/235F Too tired

need to work on extending foot and dipping, especially under the jerk

150,170,190,200,210pr,215f,215f

37M/5'10"/168#

Warm-up: 100 SU + 50 DU; CFWU 3x11; Burgener WU.

As Rx: 135-155-185-205-45-staff-staff

Cool-down: hamstrings stretching; foam roll.

Full squat clean w/push jerk. Hurt my R-shldr during WU. Stubborn fool that I am, I tried to push through the WOD. But at 205, it just hurt too much. After that, even 45 was too painful. So I just practiced form on the last 2 reps. Angry!

29/f/115

day behind, did yesterdays wod

7 rounds + 15 pull-ups

subbed push-ups on db's, no rings avail.

20/m/6'2"/200 lbs

135-155-175-185-195-205-215(f)-215(f)-210(PR by 5 lbs)

C&J 1x165.175.185.195(PR)x2.200.200m

This was my first clean and jerk workout with crossfit, I did cleans and I did push jerk with football, but my coach wouldn't let me do crossfit during the summer so I had to sneak it in before he got to the gym. Now the season's over and I can FINALLY get some serious workouts done.
135
185
195
205
215 (F because of no hip movement)
205
210
215 (F because I was to gased to do it)

enjoyed the workout extremely today, I didn't know that I could clean and jerk 210 lbs!

as rx'd

115 x2
145 x2
165 x2
185
200
205 - fkd up
200

couple rounds of knees to elbows and ring Lholds after this

To All,
Earlier today I was informed that Miguel Flores is in the hospital right now in San diego. He was in a car accident around 9pm Monday and is now fighting for his life. Miguel is now on life support and unfortunitly he might not make it. To those who dont know him he is a great friend to Cossfit South San Clemente as well as other established affiliations.
Miguel Flores is one of the best Crossfit performers I have met and has one of the biggest hearts anyone can ask for. He belongs to Crossfit San Diego while he serves our Country in the United States Navy.
I met Miguel through CFSD when I was stationed on North Island. Every day he would sweat blood and tears to be a Crossfit athlete and achieve more than what he possibly could. To some he said he wanted to hopefully start his own gym in Bakersfield California, which he was well on the right track. Miguel became a Crosstrainer and as I remember as well as others he was a big part of us all.
My thoughts and prayers are with Miguel Flores and his Family. Please keep him in your prayers. You are a great friend Miguel and you were always there when no one else wanted to be.
I love you,
Richard Trejo
Crossfit South San Clementefit

33/F/5'10"/150

Tried working out later in the day in the hopes that the slightly warmer temperatures would help. Unfortunately, I just couldn't seem to get my cleans going today - I felt rusty and off. The jerks were easy, way below my PR, but getting it up from the floor was killing me. Bleh.

110
120
125
132
137 F
125
125

m/22/6'/195

Yesterday I push-jerked moderately heavy for triples (225-235-245-255) and did "Freddy's Revenge". Little did I know we'd be doing C&J today.

185-205-215-225-235(f)-235(PR)-245(PR)

I haven't really done a whole lot of C&J, and the last time I did it, I hovered around 225 to work on the transition from the clean rack to the jerk position (which I have trouble doing). When I failed on 235, the barbell crept forward and I didn't get a solid lockout.

made up yesterdays WOD
15 pull ups
15 ring pushups (subbed stability ball pushups)
15 back extentions
15 GHD sit ups
5 rounds + 15 pull ups

m/25/5'6/150

165
170 (former PR)
175
180 miss
180
180
185 (new PR)

Form needs work.

m/28/5'10"/165

As Rx'd
195-200-205-205-200-200-200

m/24/6'2"/175#

125-135-145(PR)-155(PR)-165(F)-165(pressed out)-155
Followed by
3 Rounds of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 10 reps

M/22/6'1/185

shoulders are real sore from doing Freddy's Revenge last night so just went with max squat clean

205
225
235
245 (f)
245
255 (f)
255

No PR's. Performance was real shakey today, just didn't feel 100%. I was failing on weights well below my PR. I may need some rest.

Had time for 5 single sets of clean and jerks. They felt a little off after getting my butt kicked in Boston.

95-135-145-155-165

Ah, pooh. Forgot to mention the metcon I did after C&J.

5 rounds for time of:
- Run 200m
- 5 deadhang pull-ups
- 5 knees to elbows
- 10 push-ups
- 15 squats

Basically rounds of "Cindy" with running and KTE added on. Time: 9:03

best wod ever

F/20/5'6"/130

80-85-90-95-100(PR)-100(ugly)-95

135, 135, 135, 135, 135, 135, 135

i dont want to do this, what else can i do? yeah i know im a puss.

Got up to 195 lbs. (pr by 10 lbs)

133/F/26

100-100-105-110-115-120F-120PR

40 y/o male

Poor flexibility in elbows really limiting me.

135
145
155
165
175
185 (pr)
185 (pr)

22 / M / 5'9" / 125

105 old PR
115 PR
120F
120F
100F cleaned, failed the jerk
100
100

I dropped the bar after the 115 rep with no bumper plates. Very loud. Freaked me out (not to mention everyone in GloboGym doing biceps curls).

5'9"/m/24/195

135/145/155/165/175/185/205...new post high school PR

As Rx'd except did hanging cleans instead of from the deadlift position. My loads are pathetic.

95/100/105/100/95/95/95

M/25/160

29yo, 5'11", 175lbs

165
175
185
195
205(pr)
215
225(!)

My landing in the jerk was shakey on the last couple reps, but everything else felt solid. I think the hardest part was letting the bar back down to the floor without dropping it or hurting myself.

31yom, 5'9, 160#
95, 115, 135, 145, 150, 165, 170.

M/33/70"/170

The last time I did clean and jerk was probably was about 15 years ago... high school! :)

I spent a lot of time today working with the bar and then added just a little weight. Is it possible to get the hang of this exercise without hours with an instructor? I think I'm getting it but it will be a while before I can post decent numbers.

Rx

135 lb for all sets

sore back

good form / deep squat

m 44 5'9" 181 lb

M/34/180/6'0"

FINALLY! I C&J'd 200 pounds!!!!

It was a little chaotic at the gym because three of my buddies came down to work on the C&J. So I'm not sure the progression. But I think it went something like this:
185
185
190 Fail
190 PR!
195 Fail
195 PR!
200 Fail
200 PR!

The catch is the biggest problem for me. But man does it feel good when you catch it nice and high in the rack and you know you've got the lift!

AJ

135
155
175
185f
185
195pr
205f

in the Garage with Doormouse:

135
145
155
165 (FAIL)
165
185
195

First time with this lift.

#280
I had the same problem today could not get past 150lbs on the clean. My Jerk is around 185 so I was confused on why everyone today I was getting the Jerk and could not get the clean. I then spent the better part of an hour on the Demo portion of the site and watched every video I could on the clean and jerk and discovered that I was in fact reverse curling the weight instead of doing a real clean. So I went back to the our CrossFit Gym and worked on cleans at light weights and found that instead of my previous performance I was now whipping the weight and pulling my body under the weight. I had no problem at all with this due to doing a full squat to recieve the bar. I only went up to 95lbs becuase I wanted proper form. So short answer yes you can just watch all the Vids on the site that have anything to do with the clean and jerk.

135/145/140/150/155F/135*3

Sorry in previous post ment everyone was getting the clean and not the Jerk

m/44/175

as rx'd

135
135
145
155
165
175 form not good
155 x 2

100 double unders
75 push ups
75 SDHU'S 75#
50 Ring Dips
50 Pull ups 35# vest
25 HSPU's
25 KB swings 2 pood
100 double unders

24:28 Messed up workout, will do .com tomorrow

M/19/5'11"/160

145
150
155
160
165 (tied PR)
Tried 170 about 8 times but couldn't get the jerk

32/M/178

185, 190, 195, 200(F), 200, 205(PR), 210(F), 210(PR)

25/M/155/5'8"

135,155,165,175,180, 185(failed jerk), 185(PR)

Need to work on form.

Speal, .....Holy S$&t!! That's all I got.

Tried to break 165, but it just didn't happen. I could clean it, but couldn't get it locked out.

145
150
155
160
165
170 (f)
165
155

185/205/215f/215/225f/225/230f

10# PR

135,145,155,165,170,175f,175f

45
95
115
135
165
185 Failed clean
185 Failed clean
135
135
Need to work on form and intensity! Also, a better warmup.

48/male/6'/205 Crossfit week #5

1. Some of you may be double posting on here because you are not hitting "reload" under View on the Windows toolbar to be able to see your post?

2. This my second try at clean and jerk. Last time was a max of 155lbs. but it was all power cleans.

3. Today I went slightly lighter to start with to work on form to try to do squat cleans as that is what I tend to see in the videos. I felt a big difference and am starting to "get it" I think. I can feel my feet slapping the ground...cool.

4. I did 95x1, 115x1, 135x1, 165x1 (PR), 165(F), 135x1, 135x1. Form felt right on all except on the PR I regressed to power clean.

5. I hit my chin once on the jerk part...and had to laugh. I never had to worry about things like that pre-Crossfit.

6. There seems to be a fear or natural aversion to letting your body go "under the bar..." especially when it gets heavier. I need more work and practice at this but progress was made.

115
135f
115
115
115
115
115
115

M/275/28/6'3

As Rx'd

185
195
205
215
225
245
265 - Failed the jerk.

25/m/5'11"/175
135-155-165-175-185-195-205(PR)

First go at the clean and jerk - nice workout!

115
135
145
165
175
175
180

Run 3mi, 21:49

M/25/6'1/175

Bergener WU

WOD: as rx'd

135#, 135#, 135#, 145#, 145#, 145#, 145#

Last time this WOD rolled around, I completed 7 x 1 @ 135#. I tried to jump up 10# this time, but it was probably a little too much; I just cannot bear to use the 2.5# plates. Good workout, all in all.

did 3 sets of 5 rep deadlift:
245-265-285

did 3 sets of 5 rep front squat:
185x4-175-175

shoulder still bothering me so had to modify!

38/M/180/6'1"

Freddy's Revenge
(with 165lb since my pr 3x3 Jerk is only 185lb)

6:45

I will be praying for Miguel Flores. I hope he pulls through.

115
135
145
155
165
165
165

BW 174

185/205/215/225/235 miss twice

first time attempting a C&J. I probably did more of a power clean and push press, 135lbs easily. looking forward to going to a gym with rubber weights so I don't have to be afraid of dropping the bar. Its annoying doing this kind of workout in a "health club" with people staring at you all concerned, etc.

later,
b

32/m/5'8-1/4"/181lbs

205
215
225 (PR)
225
235 (PR)
235 (fail)
225
225

22/M/6'1"/213

M/39/203/6

125
145
155
165
175
180(f)
180(f)

EJEJEJEJJEJJJJEJEJEJEJJEJEJJEJEJEJEJJEJEJEJEJEJJJJEJJEEEEJEJJEJEJE
M/35/168
199,224PR

We did yesterday's WOD today. See results on yesterday's comments

As rx'd:

185/195/205/215(previous PR)/225(new PR, but ugly)/225 (failed)/205

Jumped rope for 15 minutes; still can't quite get the triple-under

185 up to 225

felt OK, jerks were awful, need to work on them.

95
115
125
135
145
155 (clean but couldn't make jerk)
150

m/19/165

bwt 191

60kg
65
70
75
80(f)
80=176lbs.
70

M/27/172

95
135
135
155
175
185 (fail)
185 (fail)
135

haven't alot of heavy lifts in just over a month now while healing a high-hamstring pull... So i tested the waters slowly:

did some warm ups with- 65# and 115#

Then:
155
155
175
175
175
175
175

felt ok, keep working technique while healing...

M 36 5'7" 180

my first WOD since the Ironman and it was tough! It seemed like I had forgotten everything I had learned in the first month at OCF. I can't wait to get in the groove again.

CFWU then some kettlebell swings

Clean and Jerk

1-1-1-1-1-1-1

115-115-115-120-125-125-125

cooled down with some muscle up practice. (almost there)

It's great to be back!

m/41/6'3"/265

225
225
235
235
245
255
265

M/40/185

Clean and Jerk 1-1-1-1-1-1-1 reps

185
185
185
195 (missed first attempt)
195
195
200

135,135,155,155,165,165,165. Wanted 185 but form on pj wasn't good enough to allow myself to move up from 165. so practiced form with 135 for a while afterwards. 175 for sure and maybe even 185 next time

43/m/177#
153 PJ
163 PJ
173 SJ
177 SJ PR
183 SJ PR
188 SJ fail on jerk
188 SJ PR

185-190-195-205-210-215pr-225PR

M/26/6'2"/205

Power Cleans + Split Jerks
185
195
205
215
225
235
245f

Started too light...

#296, michaelg.

From what I know of the clean and powerclean,
you don't regress from a clean to a powerclean, you regress from a powerclean to a clean. Bar doesn't have to come up as high to catch in full clean vs. having to come up higher to catch in power position.

This is based on a video of powerclean (or maybe clean) in the videos section. Coach says that a clean is a missed powerclean.

Like you said, a lot of it is getting underneath the bar. (I have the same problem) But if you can powerclean it, you can full clean it. Just aggresively get under the bar.

115/125/135/135/135/135/135

Need to work on getting lower

The official CF warmup is 3 sets. I see people post CF wu x2...x3

Does that mean they are doing 3 sets of the warmup x2 or x3? Or are they confused?

Well, this was my 3rd CFWO I think, and my first time ever cleaning or jerking so I decided to make my workout a complete test run, which went pretty well. What I did was practice the clean on its own with the bar first. Then I went into the workout. After that I practiced my jerk with the bar. Then I put on some weight and did the same as before. I did some from the front, and some starting in the rear for practice purposes. I think I need to be more explosive when doing these and I will improve much more.

CFWU (practiced kipping and scaled down dips)

Clean: 95-95-95-95-115-115-115
Jerk: 95(front)-95(front)-95(front)-95(rear)-115(rear)-115(rear)-115(front)

My final jerk, starting in the front, ended up being more of a press. As I said, I think I lack a bit explosiveness right now. All I’m going off are the various demo videos, which definitely helped a ton.

23/m/5’7”/184

M/21/6'/150lbs

Shoulders were a little worn out from catching up on yesterdays WOD earlier. I'm also still working on form for the C&J. Hopefully I can hit 135 next time.

100-110-115-120-125-120-125

M/26/5'11"/205
235 245 245 255 255(f) 245 255(f) 245 245

Is it cheating to used a leather lifting belt for these?

135 135 145 145 155 155 165

Is anyone else STILL sore as s@!% after the last block? I can barely walk!! Will have to attack this one tomorrow when I can at least get up my stairs without assistance.

Insurance blackballed. Awesome.

m/48/175

135
135
165
185
195
205
210

30/m/195

135
155
165
185
190 fx3
185
190
195 f

worked really hard to get that 190. cleans were fine, jerk needs work.

115
135 (almost failed)
155 failed on jerk
155 failed on jerk (almost made it)
145
145 almost failed but put it up
155 screamed f yeah! and walked towards the gym exit with an S eatin grin on my face... I love crossfit:)

185
185
205
225 fail
225 missed the jerk
225
227
227 really nice on both, new PR by 2 lbs.

37/6'2"/196
Colorado Springs

90/95/110/105/110/105/110kg (242 lbs)

New PR up 22lbs from the last PR in March.

After the last round, I dropped the weight down to 85kg (187lbs) and pushed off 3 "Freddy's Revenge" push jerks and called it a day. Thats a tough weight to push for 5 rounds surrounded by a team of burpees. We'll save the whole workout for another day!

Hey Dave, I saw you are at Offutt. Omaha was great, I spent all 6 of my military years there.

Ciao

Overall a good. My legs are finally recovering and so I could really pull on the cleans. My day looked like this.
195
215 not so good form though
210x5 all pretty good
My workout partner just did some practice and learning drills he has never C&Jed before.
Sad, but even sports programs are getting away from olympic lifts. I can't hardly believe that coaches could possible think that isolating muscle groups could be a good thing. Then they wonder why there athletes can't perform their sport techniques with any power or efficiency. After a while I suppose the muscle groups forget how to communicate with each other.

36 m 170#

185-190-195-200-205-210-220(PR)

35.5kg – 45.5kg – 50.5kg – 53kg – 55.5kg – 56.5kg (PR) – 57.5kg/126.5lb (PR)
Had to make two attempts at jerk on last two lifts from clean position, but got there. Rhomboids and teres still sore from yesterday.

125
135
140F
140
145 PR
150F
150F

Disappointed to say the least. Intensity sucked, form sucked, lifts sucked. Should've had 150.

115
135
140
145
150
155
160F

29/M/6'1/200 CDN

wu - 65-65-95-95-115-135

185-195-205-215-220-225(PR)-230(F)

Janet f/49
70-70-85-85-90-100-105(pr)

Scott m/48
100-110-130-140-150-155(failed 3 times)-130-130

Form getting better, still need to hold form as weight gets heavier.

115, 120, 125, 130, 135, 140, 145

Perfect timing to support the new soon to be affiliate at my gym.

AMRAP 10 min
10 reps 45kg Front Squat
10 Push-ups
10 reps 12 kg TGU

3 rds + 10FS + 10 PU + 3 TGU

then after a couple minutes of rest
AMRAP 10 min
10 reps 45kg Push Press
10 kb swings 16kg
10 sit-ups

5 rds + 2 PP

C&Js probably tomorrow.

#326 daryl - I think most people just use the "x2" to mean the number of rounds they did. 2x or 3x the CFWU would wear you out to the point that your wod performance would suffer. I know that is the way I use it. Usually because I often do a partial CFWU and then move to the BWU (for oly lifting) or start to warm up the movement or movements in the wod.

poor showing for me:
115-115-125-125-135-135-145 (tried for 155 but failed...twice)

22-m-210

95/115/135/135/140/145/155

Ed - M/36/201
135-185-195-205-205-215(f)-215

Jen - F/32/150
95-95-105-115-125-130(f)-130(f)-130

M/31/170 5'7"

95
105
115
135
135
145
155

Terrible form

In kg's
60-70-75-80(F)-80(F)-76-77(F)-75

Next time I'm going to make sure I complete seven sets well. Failed reps shouldn't count IMO.

95-115-135-135-140-145-150

#346 Thanks JPW

M/39/5'6"/193

135
155
165
175
185
190
195 (f)

Well - didn't quite hit 195, but didn't choke on 185, and pulled off 190 - 5 over the last time I tried these. I'm sure if I can get the full squat form down, I'll do better.

M/31/162/67 inches

135, 155, 165, 165, 165, 175, 185<--PR

95/105/115/125/125/140/150/160pr Form was solid throughout, felt much improved from last time. Could probably do more. Will shoot for BW next time.

135, 155, 161, 165(f), 161, 165(f), 161, 155

M/165/5'8"/24

155
175
185
195
205 (failed on the jerk)
205 (PR)
215 (fail)

135
155
175
195
215
225
235 F

135x4
185
190
195
200
205
215(PR)
225(PR)
230(PR)*
*PR as far as crossfit workouts go.

32/180/m

140/145/150/155/155/160PR/160

155/165/175/185/195/205/205 (PR)

m/31/230/68"

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

M/46/145

CFWU3
C&J 95x3 WU,DL 135x10 WU, C&J 135WU

155-165-175(f)-175(f)-165(f)-155(f)-135x5

This was a frustrating one today. 175 wasn't a problem last time. This time arrggh. Looking back I think it was because I jumped up too soon without my usual greasing the groove in the warmup. Also I usually do this at home in front of a blank wall. Today I took my bumpers to the gym and the only space is in front of the mirrors and I think my own reflection may have thrown my balance off a little. Needs work anyway. I didn't think my reflection was that off-putting before.

m/29/63kg/166cm

1. 70kg
2. 70kg
3. 70kg
4. 70kg
5. 70kg
6. 70kg
7. 72.5kg (PR)

I am happy with this result as it is the most I have ever achieved over-head. My jerk needs work but my clean action is coming along well.

24/m/6'3"/180

135
155
165
175
185
190
195 failed jerk

PR is 200 but I haven't done these in months. I was pretty happy with 190 considering that I haven't been doing O-lifting lately.

155
175
185
185 f
185
185
190

as rx'd:

went light today for c&j got up to 205 then i went on to clean 275

cfwu x 1

hurt back

squat clean:
135lbs x 5
135lbs x 5
135lbs x 5
145lbs x 5
155lbs x 5
165lbs x 5

push press:
135lbs x 1
135lbs x 1
115lbs x 5
115lbs x 5
125lbs x 5
125lbs x 4, failed on 5th rep

oops, meant front squat, not squat clean.

135
145
155
165
175
155
155

36/m/220/5-11
95
115
135
155
165
175
185F Pulled high enough. Just to scared to get under the bar.

39/M/175/6'

95
105
135
165
185
205 F
190

165
175
185
190
190--previous PR, went up easy this time
195--F on the front squat
195--F on front squat again

Technique must be getting better because last time we had this WOD I had trouble getting the bar up to the rack position. Not a problem today, just couldn't squat out of the rack.

Missed this one. Did rehab instead.

45/50/55/60/65/70/75/80/85/90

warmup
jump rope. single unders instead of trying to fumble and flubber my way around double unders, i am going to become a badass at singles. then do DU's.

clean and jerk
45 x 5
55 x 5
65 x 5
75 x 5
85 x 5

workout
95
105
115
125
130
135
140

felt like a million bucks after this one.

24/6'/190

135
185
225
245
275 no jerk
135x5

90
100
110
120
130
140
150f
150

83-83-103-103F-83-83-83; backing off previous weight to work on better technique on the clean - haven't been doing 2nd pull at all.

Maxed out on 80kg. Form started to go on last 2 reps. Im going to drop my weight down and focus on the explosive power this exercise develops.

Went for 1 arm barbell snatches and not cleans due to lack of hip flexor flexibility on the really low squats = anterior pelvis tilt.

Hit a 1RM of 47.5 kilos (105 pounds) which I'm very happy with (though I would have loved to hit 50... (110 pounds))

good times.

Instead of 1rep max workout, went for 5/5/5/5/5 C&J, worked on form.

85#/85/85/85/85

On clean, was hitting squat depth. On jerk, was a power jerk.

30/M/77kg

60/65/70/70/75/75(f)/75kg

first time C&j

135
155
155
155
165
165
170

my last rep was the best :s even it was heavy i done it with good form

Enjoyed this.

20 minutes crossfit trainer to warm up followed by Samson stretches.

135lbs for all reps. Did this several weeks ago and could not do it. Found it easy this time and did chins and dips in between. Will have to up the weight next time. Awesome.

Currently deployed in Iraq and there are a lot of people doing CrossFit out here. I cannot imagine doing any other work-out programme. There is a certain masochistic pleasure in completing a CrossFit workout with the 'gym bunnies' who think they are working hard looking at you like you're a lunatic as you push to the max on every workout.

C&J

145
165
175 MISS
170
185 MISS
170

Worked on form with 135.

Did C&J work with Becci. She Maxed 55.

Both need to work on MHF and confidence in getting under bar.

M/40/180

135
155
175
185
195 (f)
155
185

More better faster

29/m/64kg

40/40/40/45/50/55/60(f) kg

m/26/5'4"/151

Clean & Jerk
95x3
135x3
155x1
175x1
185x1
195x1
205x1 (Tie PR)
210f(2)

Front Squat
135x5
175x3
205x3
230x1x10

~6 hrs later
HSPUx10
HSPUx10
HSPUx8
Kipping HSPU singles practice

"Jumping Helen"
3 Rounds
35 Box Jumps, 26"
21 Kettlebell Swings, 1.5pood
12 Pull-Ups, Butterfly Kip
Time: 13:14

205 C&J was solid and went up easy. However, adding 5# was a mental block and my form went all funny. I should be able to do that weight no problem. Didn't really feel like a PR day anyway though, still not fully recovered from all the squatting I've been doing. I think I've got the HSPU kip down now though. 26" box jumps are friggin' taxing.

With Krazy Karl at the Main FOB Gym

135
155
165
170
175
180
185

Probably could do more...forgot my no explode...

First week doing CrossFit. I have never this type of lifting before, specifically the Clean and Jerk. Worked with light weight to get movement then started counting for sets. Looking really forward to these types of WOD in the future. A few hours later and I can feel that I got a good strength building workout:

135
135
135
155
155 (failed jerk)
135
145
145

34/M/185

155 x2
175
185
195
195
205

40/M/208

132
154
176
176 All converted from kgs.
176
165
165

Been doing crossfit since Nov 6th
and I'm lovin it!
This is what I've been looking for my whole life.
I've been training since I was 16.
Top site guys.
Stevie C. UK Firefighter.

34/M/190/6'

135
185
205
225
230 pr
215
205

135-155-175-185-205(fail)-205(fail)195

38/m/240
135
155
175
185-F
155
165
175-F
155

m/42/190

135-145-155-165-175-185(pr)-195(new pr)

145-155-160-165-170(f)-165-170

as RXed

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

3 mile run
22:40
then WOD
all Reps at 155#

C&J 3-3-3-3-3

100x3
105x3
110x3
115x3
120x1 (Pretty worn out from previous set)

Push Jerk feel smooth today!

teamed this one up with the 15 15 15 15 work out. playing make up.

Rested about 20 minutes then did Clean and Jerks.

55 60 65 70 75 75 75. more for from, thought about pushing up the weight but was feeling pretty smoked from the 15's... next time.

M/24/158/5'7"

First time doing Clean and Jerk. I didn't have access to a barbell so I had to use 50# dumbbells. I did 7 sets of Multiple reps as a result. Still hard.

CSFW

1 - 4 reps
2 - 4 reps
3 - 4 reps
4 - 3 reps
5 - 3 reps
6 - 3 reps
7 - 4 reps

Using those dumbbells burned out my forearms more th anything. I just couldn't hold the weight and longer. Gotta get that gym membership

started with 45lb bar after 2 added 20 then added another 20 the last 4 rounds I'm pretty new to crossfit...only in it for a week and a half i think i should have kept off the weight and worked more on technique.

(21/F/5'10"/160)

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

Honestly, 185 did not feel that difficult..HOWEVER, I was really concentrating on my FORM. I don't think they were very "pretty"...so I used this as a practice... getting better...slowly...but Surely....

20/M/5'11/200

90kg
100kg
105kg
110kg
115kg
120kg
125kg

145
155
165
175
185
190
190
not full squat cleans on last 2 rds
i obviously use too much arm, as heavy wts cause form to crash rapidly. need to have someone video me so i can start correcting 'stuff'.

115
135
155
165
170 F
155
155
155

22.m.135.65"

as rx'd
165, 165, 165, 165, 165, 165, 165
*working on getting proper form and pulling from below the knees. can clean at a higher weight above the knees.

M/23/6'/165

As Rx'd:
135
135
135
135
135
140
140

135, cleaned and failed 145
last time cleaned 155

185
205
215
225
235
245(f)

Injured my shin on the 6th attempt but at least I got a PR.

47m, 6'0", 205#

135#, 1 clean + 2 jerks
155#, 1+2
175#, 1+2
185#, 1+1
175#, 1+1
165#, 1+2
165#, 1+2

need work on my jerks, all cleans felt very good.

170
185
195
205 - Failed on Clean
200 - Failed on Push-Jerk
195 - Failed on Push-Jerk
185

30min 25km cycling (did 2 x 49kg clean and jerk with dumbbells just for fun. no barbell at my winter gym!!!)

135
155
165
185
195
205
215 fail

Did this wod after the lunge/ swing wod. Legs were smoked when I started

135
155
165
175
185
195
205

thank God the knee is getting better. Could do powercleans with more weight which mean some use of the leg. and push press instead of jerk. its a step in the right direction, so im stoked.

185 x 7 x 1 rep.

Vance

26/m/157

95
115
125
125
125
125
125

Still hurting from Fran the other day, so couldn't really do the max on this

M/27/165

95
115
120
130
135
140
140

as rx'd

135,165,185,195,205,220,230

m/30/5'11/179

Clean and Jerk 1-1-1-1-1-1-1 reps

CFWU x 1
95 x 3

115-115-115-125-130-135-140

95 x 3
95 x 3
95 x 3

Trying to get the form down. Only done clean and jerks once before a few weeks ago, although I felt a big difference already.

90x1
100x1
110x1
115x1
125x1 Too much weight, shoulder started to hurt.
120x1
120x1

155 165 175 180 185 190PR 195F. Felt great today, spread my grip and my stance a little, seemed to help, even without my lifting shoes.

m/39/6'/237

cfwu
bwu

135, 155, 165, 175, 185, 195, 200 (f)

10 front squats @135

M/48/153/1-1-06

Day behind.

105,115,120PR,125PR,130PR,135PR,135

Theoretically I can now do "Grace" as Rx'd :=)

135, 145, 155, 165,
170(F at the clean)
170(F at the jerk)
170(F at the jerk)

WOD Cln &Jrk 1-1-1-1-1-1-1
61k,65k too much of a p/p,67.5k too much s/p,reeled maself back in to try and get better form instead of pushing for numbers,61k,61k,61k,
61k,61k,61k,61k.
by the end they were much better,jumping under
and locking out,which immediately transfered to the snatch and found myself jumping under nae bother,to get 2 pb's that seemed easy,just by being abe to jump under.

Clean and Jerk 1-1-1-1-1-1-1 reps

135-140-145-150-155-160-165

CUTE Jolie!! :) I need to make it out your way soon!

135
165
185
195
200
205
210 (clean but no jerk)

38m/6/183

wod as rx'd since 5/22/08

155.165.175.185.190.195.200pr

CUTE Jolie!! :) I need to make it out your way soon!

wod as rx'd
135
155
175
185
190
195
200(PR but need to clean up form)
I can't believe how much stronger I've gotten in such a short period of time. We did this what 3 weeks ago and I got 185. This is such a great program. Thank you for keepin' on keepin' on.

135,145,155,165,175,185F,185 (Power Clean), 175

Form appears to start breaking down @ 175.

Last time: 165 Max in August.

what is CFWU? and is there a way to lighten the stress on my wrists or am i going to have to deal with the pain?

M/155/27
C&J
135-3 (WU)
155-1
175-F
165-1
170-1
170-1
175-F
175-F

first time for me

did some warmups then

45, 55, 65, 75 (poorly), 75, 85, 95 (95 was pretty tough)

all personal bests since it was day 1 for clean and jerk. I'm finding the squat clean much more difficult.

also - today was a new PR on chinups. 7 strict ones in a row. all that practice is paying off...

135
155
155
185(f)
185(f)
185
195(f)
195(f)
185

Better form and some bumpers and it feels like these numbers could go way up.

As Rx'd:
135, 145, 155, 160, 165, 170 (PR)
M/29/145/69"

95, 115, 135, 145, 155, 145, 145

As Rx'd

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

135,155,165,165,165,165,155
165 = pr

M/25/195/6'1"

135,155,175,185,195,200,195
All power cleans, not enough control for squats
Jerk was the limiting factor

Second day with WOD now, and the first time ever trying Clean & Jerk. Tried the exercise a couple of times with 90 lbs to get the feel.

110
130
155 (fail)
155 (fail)
155

At this point I realised I was bleeding from both my hands, so I stopped:/

M/20/155/67"

34/m/6'2"/205
135
155
175
195
205
215
225 (F)
185

165
175
185
195 (f)
195
185
135, to stetch out and fix form.

F/37/123
A day behind... didn't do ANYTHING yesterday because I was too sore from the previous 2 wods..
Clean & Jerks with full squat cleans:
85
95
100
105
110
115
120- got the clean but failed the jerk

25/m/5'8"/157

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

didnt really push it past, didnt want to hurt myself.

Messed this one up; totally forgot the jerk and I am not ready for max 1 reps.

5 rounds CFWU

Clean 5-5-5-5-5

95-95-95-95-95

m/5'8"/200

couple warmup sets of 135 then:
155
165
185
195
205
215- fail
205

Feels good to get back in the routine after returning from deployment and slacking off for a few weeks.

105,115,125,135,145,155,165f,155

M/39/150

20/m/219

155,155,175,185,195,195,200

24/m/200

155-165-175-185-190(pr)-195(pr)-185

form felt really sloppy when i got up to 195, so I dropped back down for the last set to avoid an injury.

135-135-55-175-185-205-225

I enjoyed this!

27 yom 6'2" 155#

Pre: Warm-up x3 12x(pullups, dips, back extensions, pushups, squats)
45# PJ x12
95# PJ x5

Grace as rx'd:

10:36, PR by 2:15!

Post: 500m row cool down 2:10

45x5

75x5

115x1

135x1

145x1

155x1

155x1

155x1

Amazing cert in San Diego. Thanks to the trainers for all of the work. It was totally worth it. Best line of the weekend "So, what do you do for Cardio? ....F*ck you Adrian!!"

Best wished to Miquel Flores and his friends/family

185
195
205
215
225
230 (pr)
240 (pr)

all were with power cleans

m/23/6'3''/220

M/27/215

185
195
205
205
215
225(PR)
230(F) almost
185

M/23/152 GregAwu

135,145,155,165,175,185F,185F,
135x3,135x3

m/48/178

clean & jerk as rx'd

165x3
175x2
185
195-f stuck in the hole
200

thanks

Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
135-145-155-160-160-160(Form weak on last 3 reps) New PR!
Added 1x135 to practice form

m35/168/5'8"
135
145
155
165
175f,175good
185
195f,195f,195f,195 good!!! fourth times a charm!!!

M/34/5'10"/180
115
115
133
133
133
153
153

23/M/5'9/155

95, 115, 125, 125, 135, 145, 135

Feeling a bit sick, so didn't push too much towards the end. Could have stuck at 145 or pushed a bit more, but decided to hold back.

30m/156/70"

cf w/u x3 turk getups, 1.5 pood kb swings 2x15
145/150/155/160/165(f) hit chin/165 (f)/145
not really feeling it today. 165 max prior.

Done 12/9

power clean and jerk (in kgs)

70,70,75,75f,70f,70,72.5f

pr remains 75

25/F/5'8/135

85,95,105,105,95,95,95

24/M/5'7/173
70
70
90
100
100

40/M/155

CFWUx3

105
110
115
120
125(f)
125(f)
125(f)

TSCHANZY 46M 166 5'9"

Clean and Jerk 1-1-1-1-1-1-1 reps

135
145
155
165
165
172 1/2 Failed on the jerk
172 1/2 Failed on the jerk:
162 1/2
162 1/2
TOTAL WEIGHT 1090 OR AVE OF 155.71 PER CLEAN AND JERK

ACCOMPLISHED MY GOAL OF BODYWEIGHT CLEAN AND JERK!:

"Always bear in mind that your own resolution to succeed is more important than any one thing."
Abraham Lincoln (1809 - 1865)

Did Squat clean and 3 jerks

135
145
155
160F
160 PR squat clean
190 jerk!
8x120

Still getting used to these. WOrking on form, but the weight is still goinng up.

95-115-135-155f(didn't commmit)-155(pr)-155-165(better pr)

32/m/6'2"/205

155
170
185
195
205x3

Even though I can clean more than 205, stayed at that weight b/c I had a tiny bit of press out at the top of the jerk (split).

Phil 4:13

m/40/6'0"/192

sub'd for DL

225/245/245/255/265/275/285

M/46/160

At a hotel -- no Olympic weights; but amazingly they had dumbbells up to 70lbs.

Using dumbbells (form not as good):
25lb/8, 35/8, 40/5, 45/5, 50/3, 55/3, 60/2, 60/2

Clean and Jerk 1-1-1-1-1-1-1 reps

I was rubbish at this. Cleans were a nightmare and Jerks were not much better. Stayed with light weights but I was still hopeless.

37.5kg, 37.5kg, 40kg, 40kg, 40kg, 40kg, 40kg

Got lots of coaching but just not able to put it all together.

Good Fun

M/27/185

135
145
155
165
175
185
185

26.m.6'4''.222lbs

135,155,175,185,205,215,225

Shoulder still not 100%. Need serious work on form.

M/32/170
Max : 175

145-1
155-1
165-1
185-1
195-1(PR)
205-X 185-1
185-1

M/36/145

@ CFS, 65,95,105,115,125,135,145,155,160,165

Really used Dave's target theory with this one, very happy with thw results!!!

m/30/6'/215

135
155
165 (bad form)
165
170 (bad form)
170 (failed)
170

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

30yo/M/6'4"/219#

154
176
186
198
208(f)
208
213(PR)

Next time, I will finally get body weight overhead!!

Old PB 135

132-154PB!- 176PB! - 187 PB! - 198 PB!-176-176

Bodyweight: 155

135lb x all
am: catfish 30m+

Wes m/26/68"/153:

155/165/175/185(f)/185(f)/175(f)/165
Failed hard on 185 #2, and full extension and lock on 175(f), but hold sucked, so I can't count it in good conscious.

Tom m/26/72"/175:

135/155/165/165/165(f)/165/165(f)
Still working on technique; most jerks were merely presses.

Technique week starts tomorrow.

M/29/6'3/175

95
115
125
135
140
145
150F

C-
worked up to last two sets at 151

no overhead due to nagging injury.
Did squat cleans instead. Maxed out at 205 seem to be stuck, not sure why...think I need some strength training!

205,215,215,225,225,235,240

45/m/71 kg
3xCFWU
C&J 40 kg, 45, 47½, 50, 52½, 55, 57½(F)

M/37/6'1"/185

185
195f
190f
185f
185f
155 +2 push press
185f

missed pr by 10 lbs.

light workout. studying for finals.

125x10

Clean & Jerk 7x1
57/M/195
115,125,135,145,150,155,160 PR
Getting more confident with these lifts

M/22/72.5"/211

081122:

135
165
175 (F on clean)
175 (F on Jerk)
165
165
165
170

This time:
175
185(f)
185
185(f)
165
165
165
165

Improvements, but my form needs much work.

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

M/33/6'/182

First attempt

105
115
115
115
115
115
105

M/20/168

top set 214 lbs, can do more if I am more agressive on the jerk...next time

95-135-155-165-185-205-205

95#
105# (felt weak, got scared)
95#
100#
110# (p.r. . . . but form a litle shady)
110#
110#

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

Felt okay. Need better technique!!! I must practice this - hey, the Nasty Girls are coming, so I'll have practice on the cleans.

No maxing, wanted to work on form

115*6
135*4
135*4
135*4
135*4
135*4
135*4

M/6'5"/235/25
As Rx's:
155
175
185
190
190
200 (failed)
200 (failed)

175
185
195
205
210 fail
205
205
205, clean but no jerk to lock out

155, 165, 170, 180(f), 180, 180, 185

M/30/5'9/165

Did this yesterday. Still smiling about this. :D

135
140
145
150
155
160
165 <- My new PR and bodyweight!!!

Form got sloppy on the last one, and caught the bar a little high on the clean. I was so psyched about hitting my bw, I guess. Last time C&Js came up, I only beat my previous PR by 5lbs, but I focused on form, so I really wasn't expecting to hit my bodyweight this time around.

155-165-175-185(f on jerk)-185(f on jerk)-190 Jerk PR- 200 (f on jerk) new clean PR

155, 165, 170, 175, 180, 185, 190, 200

Had to stop there because I ran out of time. Started too low.

1st CF workout and still recovering from clavicle surgery 6 months ago. Clavicle still a little sore doing the clean and jerks.

45, 95, 105, 115, 125, 135, 135

55 min run after workout

95-105-115-125-135f-135-145-155f-155
first clean and jerks ever

135/145/150/155/160/165pr/170f

45
45
55
55
55
55
55

120^7

In kgs.

60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
82.5 x 1 - PR
85 x 1 (fail)

115, 135, 145, 150, 155, 160 (miss), 160 (miss)

CFWU

45# (empty bar) ten times
89#
111#
133#
155#
166#

145/145/145/155/155(PR)
Warm-up with medecine balls.

1 135lbs
2 145 lbs
3 145 lbs
4 155 lbs missed
5 145 lbs

135
155
165
175
185
185
195 pr

85/95/105/115/125/135/155(f)/145

And 5K the other day with a stomach virus: 26:42

135
145
155
165
175
175
180 (PR)

completed 121108

8x1x95#
worked strict form

BW 170

greg A warmup

Several ascending warmup C&J

Sets = 205, 210, 210, 215, 220, 225(F), 225

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

warmup and day 25 of burpees

125
125
135
135 F
145
145
155 RP
155 F

almost a week layoff due to work and sickness, so it was fun to get back into it.

m/37/6'2/190

185
195
205(f)
195
195(f)
195
195(f)

took a week off after 6 weeks of strength (GG hybrid) now for 6 weeks of Crossfit. Can't wait!

133, 138, 143, 148, 153(f), 153(f), 153(f)

25/f/135

50# on the first 6, then 55#.

It's my first Crossfit workout (that I've pushed myself on).

CFWUx2
Burgener warmup
135x3
155-165-175-185-185-185-185
135x4

At the fire house with Rick Ihrie to have him look at my Clean and Jerk technique. Thanks again Rick!

125 round 1
135 rounds 2-7

fairly easy.

f/25/5'9/142.5

75
85
95
100
105
110- F
110- PR

(prev PR- 95)

m/30/165

145, 155, 165, 175 (PR), 180-F, 180 (PR), 185(PR)

185 went up easily. Mentally, I was very aggressive with it. Maybe it's the few extra holiday pounds.

135
135
145 f
135
135
145 (PR)
145

frightening form on the jerk but go there. Bumper plates are big help.

Maxed out at 135 last time.

m/36/6'4"/97kg

60kg
60kg
70kg
70kg
80kg(F)
70kg
70kg

Thought I could go heavier but struggled in the bottom of the catch in the clean.

May have to practice deeper squats

50kg
60
60
60
62.5
62.5
65 PR

Topped at 215, a push jerk PR.

I had 220 over head, but my right shoulder slipped in the socket and I had a moment of wondering what would happen if it continued to slip ... dumped the bar fine, but the bottom line is I don't think I'll be jerking more unless I can switch to a wider grip with less downward pressure into shoulder joint.

Finished up with some dorky attempts at split jerk w 205; still not bad since that was PR for a long time. Paul

135
145
155
165
170
180 (F)
180 (F)

135-4
185
205
215f
215f
210
215f
215f

185, 195, 205, 205, 210(f), 185x2, 185x2

Crossfit warmup

1-1-1-1-1-1-1 clean and jerk

1. 10 of 88 lbs
2. 5 of 110 lbs
3. 3 of 132 lbs
4. 1 of 154 lbs
5. 1 of 176lbs
6. 1 of 198 lbs
7. 1 of 198 lbs (PR)

OK so I have an amusing confession to make. I went to a new gym with the rubber bouncing barbell weights and real Olympic platform. I have not really ever used such a set up before preferring instead more rough gyms and my backyard.

So I assumed that the weights were in lbs and not kilograms. :)

The amusing thing is that it felt easy. Because my mind thought that it was quiet a bit lighter, this lift was much easier for me.

The mind is a powerful thing is it not?

Karsk

205-205-205-205-205-205-205 2-3 minute rest periods

165
170
175
180
185
190
165

135
145
155
165
175
185
185

hoping to go over 200# next time

Fait 3 rondes de CFWU + course .25 miles
WOD:
125
135
145
155
160 (PR)
165 (fail)
95x4

Pas pire, ça progresse, mais j'ai besoin de pratique.

practice form
6X 135
1X 140

as rx'd

155x3
160x4(PR)

form felt a lot better today then last time.

90kg max.... couldnt clean anymore weight...

m/35/5'9/176

CFWU - 3. Regular reps. Superman. Burgener.

145,155,165,175,175,175,175
Just can't seem to get a good explosion from initial dip.
Happy with hand position. Elbows out in front.
11/22/08:
135,145,155,165,170,170,175

CFMU x 3 (Dips 5 reps instead of 10)
Burenger Warm-up

Focused on technique using 65# & 95#.

CFWUx3
135-145-155-165-175-175-175 (same as last time)

as rx'd:

65; 70; 72.5; 72.5; 75 (fail jerk); 72.5; 75kg (fail jerk)

Vacation.

28/m/185

135
145
155
165
175
185
195

30/m/200

135
155
165
175
185
195
205

Meyer- PR? topped last time
155-165-175-185-195-205-215-220!
stocker 8 sets of 10 with 45lbs.

cfwu x 1
wod
3:00 or less rest in between sets
95x5
105x5
115x5
125x3
135x3
140x3
140x2

44/m/165

165
175
185
195
195(x)
195
205(x)

uugggh, 10 off PR, too much partying over the holidays, still not recovered

Jennie: 27 F 165# 5'9"
75-85-95-105-115-125-135

m/24/74"/205#

135
155
185
185
185 failed
165
185 failed

M/31/178

176
181
187
192 fail
176
176
176

Felt pretty good, but definitely need to work on some form.

111-133-133-155-155-155-*166*-177 (pr)

*(forgot to load one side)*

135
185
185
185
225 failed
205
205
215
225 failed

M/190

133
163
177
199
209 F
209 F
I need more work on my Jerk, I could push the weight but I didn't trust myself enogugh to go over head.

WHEN THE SAY JERK!!! IS IT PUSH JERK OR SPLIT JERK??

M 25 / 200

second crossfit workout.

I have been lifting weights since 15, I find I am trained to press VERY restricted, almost all shoulders, also, feels strange trying to get the split in there. on the other hand, obviously don't want to bend backwards with straight legs... Need to work on pushing up through the legs. started with 115 got up to 145 x 2.

any pointers?

f/27/112

55-55-60-65f-65-70-75f(cleaned, almost got jerk).

135
135
155
155
165
175

Need to work on form

135, 140, 145, 150, 155, 160, 165(f)