Lifting Week?

Time to go heavy!

GOLD. Very happy to do this and work on them after the ladder the other day.

Apolloswabbie - Bingo - Jan
JPW - Feb
AllisonNYC - March
Rookie - April
JroCK - May

Eric Brandom: Are you competing in the Qualifiers or not?

Congrats to Chuck B and Vanessa and Carla and co. for their participation in the GSX cert!

:O I was guessing Power Cleans!

Eh... I'm deviating from this one if it doesn't feel so good. I'd much rather do full cleans or power cleans from the floor. We shall see how stuff feels.

I wouldn't be so inclined to doubt this WOD if it was 5-5-5-5-5 instead.

Ha. Good Stuff, Rookie. I'll be happy to do my part.

mmm....i did annie with the deadlift maeby i'll repeat annie or someone have a good idea to complement the hang power cleans some metcon wod like annie

day behind, this may be a good one to double up on, will see

aww man, I just got rid of that bruise on my thigh too. I get them everytime I do HPC.

I'll definitely be doing some more handstand practice after this too.

"...or someone have a good idea to complement the hang power cleans some metcon wod like annie"

Comment #7 - Posted by: s'more

Try this one I picked up from Rainier Crossfit:

7 Rounds for time:
10 Wall-ball shots, 20#, 10-ft target
7 Knees-to-Elbows

It will suck the life from you! Enjoy! :)

Nice work rookie. I find it ironic that the people this list is meant to benefit have no idea what it means.

Excellent. I need to work on my hang power cleans.

Alright!!!! Day one of Zoning and Crossfit after a year off. The wife and I will be doing the deadlifts and hang cleans in the A.M.....

#10 herm
Great WOD exelent just what i wanted thank you very much...have a great workout 3-2-1 GO

Question.

Is the idea of this workout to "master" a set weight for 1 X 7 or keep progressing until a failure set?

ex. 225, 225, 225, 225, 225.......

or 185, 195, 205, 215, 225, 235f.....

BTW. I Love this workout!

Awesome!! I did the clean and jerks today and realized that I majorly needed to work on exactly this. :)

Normally I would be pumped about this but I've been eating like a piece of crap the past few weeks and was hoping to punish myself for that tomorrow. That's alright though, I'm sure Tuesday will be fun.

"Question.

Is the idea of this workout to "master" a set weight for 1 X 7 or keep progressing until a failure set?

ex. 225, 225, 225, 225, 225.......

or 185, 195, 205, 215, 225, 235f....."

Comment #16 - Posted by: klowe

Pick one of the two and post the results. I tend to go with the first option, because most of my weights are too darned heavy to successfully complete in the second manner you describe, especially with WODs like the DL 3-3-3-3-3 or that SP/PP/PJ WOD posted about a week ago.

Usually newer lifters can use their max weight all the way across, but as you become stronger and more experienced, weights tend to drift downhill a bit when all of that CNS energy is spent doing the first couple of sets. For example, today I did the Deadlift 3-3-3-3-3 WOD. I completed it like this (in kg):

70(3)-120(3)-170(3)-210(3)-230(1)-240(fail)-240(fail)-220(1)

By the time I was back to 220 for my last set, I had no more mental steam. I thought I could back it down to that weight and bang out 3, but I really spent everything on 230 and 240.

Had I stayed at 210, I may have gotten 2 more sets of 3, bit I would have had to lower the weight for the 4th and 5th sets. I feel like I get more bang for my CNS buck by really going for higher numbers and failing, rather than hitting numbers I know I can do until I can't anymore.

Did all of that make sense?

#16 klowe - keep progressing at a weight until failure is what most people do

Oops. I got your options reversed. Read my answer as if your option 225, 225, 225, 225, 225 is option 2, and 185, 195, 205, 215, 225, 235f is option 1. Now that I've thoroughly confused everyone including ME, I'll let Bingo pick up the pieces. LOL

weight in kgs

70-75-80-80-82.5-82.5-85(PR)

I would like to hear some comments about the Warrior Diet. I am reading the book and I'm thinking about trying it out.

#23 geo i don't have access to the book please can you explain the diet please...

NICE! I missed yesterday. Looks like it's going to be a double lift. Dead Lifts and Hang Power Cleans. I'll be starting the Zone today as well. My life is a constant experiment on my body.

145 for first set, and 140 for the last six. Oh well, better luck next time.

Love it though

Did another workout from GymJones.com. Can't do the heavy lifting days til I get back to school so I have use of the weight room.

Workout: "Prison Burpees"
20-1 burpee ladder
Looks like:
20 burpees
walk 5m
19 burpees
walk 5m
18 burpees
walk 5m
etc.

Time to complete 210 burpees- 32:57. Plain and simple... burpees suck!

135/145/155/165/170/155

got wobbly at 165

#27 tj walk 5m farmer walk? Or just walk...

Just walk for this one. I think it's because that's the size of a prison cell? Not sure, but the site usually specifies farmer walks in their WODs.

Can someone recommend a good allaround shoe? Am used to getting running shoes but don't think they are best for CF. Thanks in advance.

M/28/165/5'8"

Been working with an Olympic Lifting Coach. Hope to get 190 Tomorrow.

How did Greg Amundson do on the 100 mile run?

My understanding was that he put forth an inspiring effort.

Just found what I was looking for...crossfit marina had the results for Greg Amundson's run.

What an effort...hats off to everyone involved!

I'm new at this and I'm not sure what a hang power clean is. Can someone explain it? I'm at work and video doesn't work on this computer.

Thanks.

James (#36, 10:29PM)
Hang refers to starting in the 'hang', which is the bar a little above the knee with the weights off the floor. Clean means you catch it in the rack (across the shoulders in the front, elbows pointing forward), and power means you catch it in a 1/2 or 1/4 squat.
So with this on, it's a dead lift from the floor, pause at the hang (or lock out the DL and go back down), jump/pull, catch in the rack in a 1/2 squat.

#35 James.

I wouldn't recommend doing hang power cleans off of someone's typed explanation on here - I'm 100% sure you'd be doing it wrong. In fact, it's an exercise that most people would recommend having a person coach you through them if you haven't done it before.
I'd try it another day when you can view the videos or you can google it to see if you can find some JPEGs.

hey totally random but does anyone know the story behing the dog thats all over crossfit???

#31 Bayoubuckeye

I have a pair of Puma Speedcats and like them far better than my past crosstrainers and running shoes. The flat uncushioned soles are a lot more stable for all the olympic and power lifting.

If you decide to get a pair, make sure to ease yourself into running on them. It will take your feet a week or two to strengthen and if you're not before they do you can hurt yourself.

gotta love the power cleans, traps are going to be sore tomorrow. best of luck go all.

"pain is weakness leaving the body"

With the low-rep weightlifting days, you should still be going for intensity on the weights. Don't count warm-ups sets as sets. Warm up then start your 1-1-1...-1. Each attempt on the bar should be as close to the maximum as you can get. It should hurt.

So you'll probably end up with something like 225-225-230-230-225-220-220.

CFWU X3

As Rx'd

135
145
155
165PR
165
165
175F

Hi im going to start doing Crossfit to day at my gym but im a little confused on the whole reps and sets thing, with it saying 1-1-1-1-1-1 doe's this mean i need to do 6sets of one copiously heavy weight or is it 1set of 6reps??? theres no Cross fit gym where i live so i cant ask any one for advice (o.O)

Hey, one question about this workout. If I attempt some weight and I fail lifting it, should it still count as a completed set?

re#43

It is seven sets of copiously heavy singles.

If this is your first time doing HPCs or doing max effort lifts, ease yourself in, dial in technique at a light weight, and go for some non-copious sets... a weight you can do 3-5 times instead of only once.

All weights in kg:
43-43-44-44-44.5-44.5-45.5(PR)

F/33/62kg

115#
120#
125#
130#
135#
145#
150#f,145#

Black Box (4,3)

48/male/6'/205 week 9 of CF

first try heavy at these

135x1,135x1,135(F),135x1,135x1,135(f),135x1

I think the fails are technique related. Feel I could do more but the movement feels awkward.

135
155
170
180
185
190(F)
190(F)
I don't think I went straight up with the 190s. More than I thought I would get though. Makes me excited for the next full clean day...

#31 Bayuobuckeye: Converse! They're pretty standard around here.

#38 Steven Willis: That's Athena Glassman! :) One of Greg and Laurens pitbulls
... and the reason I don't hate dogs anymore. I thought pitbulls were all monsters until I hung out with her and Fudgie. They scared the hell out of me at first but they're good dogs.

All weights in kg's

HPC
51 x 5
71 x 3
91 (f) Yeah, felt strong but not enough warm-up.
81 x 1
83.5 x 1
86 x 1
88.5(f)
83.5 x 1
86 x 1

Hang jump (Just tried to jump with the weight from a hang position):
51 x 10
61 x 10
71 x 10

m/43/185

155-170-170-170-170-170-170

M/32/155/5´10

All weights in kilograms
60-65-65-65-70-70-72.5

175
185
185
185
185
195
195

26/m/190

135/185/205/205/215/225/235f

All weights in kg's:

Hang power clean

40
50
60
70
75
80
80

Pull up with weights:
3x5
3x10
3x15
3x20
3x25

Good morning with bar:
5x40
5x60
5x80

M 68"/165/40

89
111
133
111 (Failed @ 155. Pulled quad muscle @144)
111
122
133

Need to work on technique and strength.

M, 38, 5'7", 156

85, 85, 85, 105, 105, 105, 105

m/6'1/194/29

135
155
165
175 (f)
155
165

135 x 7

M/25/190

As Rx'd

165,175,185,190,195,200f,200

Good morning! Appreciate the props above. Allow me to re-introduce my January "project".

For the benefit of all of our newcomers arriving here with the new year I will "pre-answer" as many questions about the WOD as I can think of each day. Experienced, long-term posters are encouraged to refer questions to this post, and to be kind and helpful in answering any I might miss.

For the most part, everything I will post is available somewhere on the site. It behooves you as a newcomer to spend lots of time looking at everything on the top left of the Main Page, especially the FAQ.

Hang Power Cleans are demonstrated in videos under "Exercises and Demos" top left of the Main Page. The hang position is holding the weight as it "hangs" at your thighs, as if you have just completed a deadlift. Clean the weight, catching it in the rack position with only a 1/4-1/2 squat--this in NOT a full squat clean (Rip calls a squat clean simply a "failed power clean").

1-1-1...etc. means we are seeking a 1-rep max for this exercise. Warm-up with lighter weights dialing in your technique then make 7 attempts at progressively higher weight. Like yesterday's DL it's my feeling that ascending weights is a more proper work-out for a newcomer or less experienced lifter. Rest 3-5 minutes between efforts, long enough to recover but not long enough to get cool.

Some thoughts on safety: use bumper plates. If you miss a rep dump it. If you can't dump in your gym don't go heavy. Be safe and be polite. If you haven't done cleans or other olympic lifting before DON'T USE ANY WEIGHT AT ALL. Do the Burgener Warm-up (in the FAQ) and practice technique with a dowel or a piece of PVC pipe.

Is that all there is? Yup. Should I do more? Nope. You're a Newbie. At the end of this strength work-out you should be mentally fried. You did the CF warm-up (you did, right? You know where to find it, right? In the FAQ), warmed up for your lift, did 7 heavy lifts with 3-5 minutes in between. In order to get strong you have to apply yourself 100% to these strength days. Plus, you don't know what Coach has planned for tomorrow.

"Behooves"...yup, on a fitness site.

M/40/190

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

185 (Form really bad!)
165
170
175 (missed)
175
175
175

#8 s'more

I think the wod Herm gave you is a good one and will likely smoke ya; but my crew and I tend to go for the short yet intense metcons after the heavy slow lifts. The guys over at Catalyst implement it daily and it theoretically augments the neuroendocrine response of the max effort. For example here's what's on the slate for us today: Hang cleans followed after 5 min rest with 15-12-9 70lb Kb swing; 32" box jumps, & Reverse Hypers. The goal should be sub 5min, but scale reps before weight or height of the box to get a big CNS stimulation.

Just another option and alternative approach. I certainly think Herm's wod will be awesome, but I would more likely do his as a stand alone. Hope you have a good workout.

Bingo- your project is one of the most useful things I have seen on here in 2+ years of reading- good answers, solid, without the white noise. new-fitters will love you.

If there was a digg button- consider yourself dugg.

Newton

Compare to 080414

I was fortunate to attend the L1 cert this weekend at GSX - Andrew, Tony, Lisa, Dutch, Jon and Chuck all did an OUTSTANDING job, and I can't begin to thank you all for a fantastic weekend! I learned so much, and I see too how much more I need to work on :)

If you haven't been to L1 cert, get to one as fast as you can - it's nothing short of spectacular.

THANK YOU to a wonderful group of trainers!
-Amie Taylor

hey there i just opened my blog and wish you would take a look at it and correct my mistakes if i am wrong in anything

Been awhile for these...

95
115
135
155
165 (f)
155
155
155

bingo~
Hats off bro. Great idea, wonderful explanations! You're the right cat to lead this off! Well done my friend.

Rookie~
To confirm my rung on the ladder, I am in for May! It will be an honor.

Worked out at 6 am this morning with Christian "Mac" Ward from CHERRY POINT and of course Jeannie "Taz" Bassi. Been a long time since we have trained ourselves that early, but the energy was SO high in hear at Beach Crossfit it was like we were mainlining the c-aid!

J,PR-PR- then Mac PR- then Taz PR...IT WAS GREAT!

Having each of us helpng eachother with form...shrug harder, stick that butt out, head forward, hit your shirt with the bar, HEALS HEALS HEALS! It was delectable!

And what a plessure to have Christian "Mac" Ward here training! Knowledgable, great energy and a true man of honor. You all at Crossfit Cherry Point are so blessed to have him as an affiliate!

Can't wait to get some more tomorrow with him!

My loads:
33/181/6'1/m

1-185
1-205
1-215
1-225 (tied previous PR)
1-228 (PR)
1-231 (PR)
1-235 (PR)

Viva La Silkies tattoo nicky, viva la silkies!

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

The Link to the blog :s
http://ironglory.com/

27/6'8"/220

218-218-228-242f-242-242-242

M/30/215

115
120
125
130
130
130 - sloppy, left side dropped about a foot before recovery
130

*this is my 4th week on x-fit. i notice the inside of my rotator cuffs are a bit sore when I do cleans. I had an injury 10 years ago and never got strong shoulders. hopefully throughout the various workouts they become stronger and help facilitate heavier weights

TY XFIT MEMBERS FOR THE MOTIVATION :)

One quick question~
Who's the dooshbag with the white hair talking to the person next to him for the first half of the video, while Castro is talking? How bloody rude and disrespectful.
I would have loved to have seen Nicole be up there and see him and stop the whole thing til the guy stops!

~J~

Rare early morning WOD (7am)
As Rx'd:
155-175-175-175-175-180-185

I actually failed on the last 2 sets, but got soooo close that i just simply set it down, shook it out, and grabbed it again and what do ya know...I got it lol.

Did some more KB drills after and more practice on handstands. I hit a pretty solid one at one point even though it only lasted like 5 seconds.

#38 I believe it's coach Glassmans dog if i'm not mistaken.

I loved the holidays but it's great to be back on a normal schedule. Just got over my second cold of the season as well.
Did squat cleans instead, still haven't mastered the hang clean.
130/140/145/145/150/155 failed/155
Set a new Pr. Yahoo.

Have a great day everyone.

bw 165

135x1x2
155x1x2
165x1x2
175x1x2 (fail both times)

Congrats to Boone Putney from CF Austin on your cert!! We are so proud:)

35/m/68"/180

CFWU x3

135 x1
155 x1
175 x1
185 x1
195 miss
195 x1
200 x1

Clean & Press 135 x6

M/23/164

165, 175F, 175, 185, 190F, 185, 190(PR)

my form improved as I got more pissed at failing

Attempting to start Zone today, worked out this morning to avoid the post-New Year's insanity at my gym. Had a breakthrough workout. First time doing hang power cleans outside of Nasty Girls a while back.

Warm Up: 45x5, 65x3, 95x3, 105x2
Main Set: 135, 145, 145, 155, 155, 165, 170

Felt amazing, definitely built up some confidence with my cleans. Iecided to try 185# full clean since it's been a sticking point for me, I've missed it a bunch of times, but been close.

Nailed it this morning!

M/20/182

HPC's (kg's)
65F + 5x45
5x50
5x55
3x55
60
65
70F + 67.5

Spent the first four sets concentrating on technique, I've got the 70 in me but still need some practice!

Hey, Bingo, Paul, JRock, Allison, put me down for June. It will force me back and be a great way to prep for our trip in July. Bingo and Paul - we are still roadtripping again, yes? And Darrell, I bought the Maui Jim's recently with a gift certificate someone gave me to REI. Awesome.

Cheers, fellas.

Dale

M/27/245

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

Followed up with a 7x1 back squat workout.

Second week on CrossFit. Still learning the HPC, and don't have access to bumpers.

M/29/5'9/194

135
140
150
160
170 (PR)
175 (f)
165

M/47/6'/185

135
150
135
135
135
135
135
Good form, no tweaked back

As rx'ed

105
115
125
135
145
155
155

135-140-145-150-150-150-150

Overheard at the gym today: "Oh f$%^, that last one raked my nuts!"

m/26/190
1-205
2-205
3-215
4-225
5-225
6-230 pr
7-230

#64 Jay M

I like the sound of that short heavy metcon after the Hangs. Is that something you do often and how does that help your fitness goals? What if I can't do 70lb Kb and 32" box jumps?

101
123
145
155
177
189(f)
189(f)

30/m/5'10"/215

135
140
135
135
135
135
135

Today I was trying to work on my form before attempting heavy loads. Next time this wod comes up, I will add weight on the bar.

95
115
115
135
115
115
115

95
100
105
110
115
120
125 (f)

21,15,12 95 lb burnout

Well unfortunately I was unable to look up the demonstration of this workout before I was going to work out. Being new to the whole Olympic Lifting concept I decided to just put together a cross fit style workout. Now I know being new there is probably a workout already like this but this one consisted of:

CF warm-up
800m run
20lb wall ball X30
25lb kettle ballX30
Sumo Dead Lift High Pull X15
Weighted dip X30

Repeat as many times as you can…..
I was only able to get three complete rounds before I was gassed. I know weak… well If anybody knows if this is a work out or if they know how to improve it please let me know..
Until next time 3..2...1...go

115
120
125
125
130
135
135

185
205
205
215
215
205
205
205

m/40/6'/205
1-135
2-135
3-145
4-150
5-150
6-150
7-155(f)

#64 Jay ok i understand...now the thing is doing a short and intense wod to stimulate the CNS thats the kind of wod that works better after the loads...ok i got it great Jay thanks man

Ps: sorry for my horrible english

M/31/5'9"/167

135
145
135
135
135
135
135

worked on my form, wasn't getting explosion upward!!!

31/m/190

185
205
205
205
205
210
215

M/29/180

135, 155, 175, 185, 205, 225(f), 225

m/27/174/5'9"

115x2
135x2
155x1
185x1(f)
180x1 (f)

begin WOD:

1x165
1x170
1x175
1x175
1x175
1x175
1x175

24/m/250

as rx'd

205
225
245
255
265
270(f)

#98 s'more

I do think the theory is to keep the metcon as heavy and intense as possible to get maximum CNS response. Also I think gassing yourself with a 20-30 min metcon after heavy slow lifts may be counterproductive, particularly if your goal is to add lean mass. Your English is fine.

#89 Matthew

Great questions. I am a hardgainer, so my goals may be different from yours. My CrossFit approach has evolved through the concepts as supported by Catalyst, Josh Everett, and more recently Grant Grimes with a hybrid program. I am now reducing the # of lengthy metcons to 2-3/mo at the most and hitting heavy O-lifts and barbell with shorter intense metcons, sprinting, and gymnastics. Just switching things up a bit. I don't like being told that I'm getting skinny, and I'm eating like a horse on Paleo/Zone with 4-5x fat. Hope that helps.

I re-started doing the "Starting Strength" workout concurrently with the WOD so on days where there is a similar or completely conflicting event I'm deferring to Rippetoe (at least on Monday, Wednesday, and Friday). Thus my workout today was:

Squat 45x5x2, 135x5, 165x3, 195x2, 225x5x1, 220x5x2

Shldr Press 45x5x2, 65x5, 85x3, 105x2, 115x1 (f2), 110x3 (f4), 100x5x2

**Pwr Cln 45x5x2, 75x5, 105x3, 135x2(poorly done), 125x5, 115x3 (f4), hang pwr cln 115x5

I just plain suck at the entire movement of clean, power clean, hang power clean, anything clean! No matter how much I practice or watch videos I still suck. They are the bane of my existence! I believe I heard Rip say that he starts people on the hang power clean because if they can't get it from there, they'll never get it from the floor. Maybe I'll do all of them from the hang next time until I have that move perfected and then go to the floor. Oh well, I wonder what tomorrow has in store for day 3?

m/39/6'/233

cfwu, bwu

45x5, 135x3, 155x1

170
175
180
180
185
190
195 (new best. very pleased)

CrossFit Valdosta has a very inspiring story on their blog today! Check it out and please leave a comment, it would mean a lot to me, Trebor and our CFV family!! Thanks! www.crossfitvaldosta.com

31/M/190

as rx'd

95
115
115
135
135
150
165

Tried an 8th set with 175 and got it.

Very pleased

Mark
115, 125, 130, 135, 140, 142(f), 142

First time...132lbs...1 minute rest between.

135 - 155- 160 - 165 - 175 - 180 - 185(PR)

M/45/6'2"/215

New to Crossfit having started on 12/28/08-
still learning the movements. Had to combine yesterday's WOD with todays because of work commitments.
So...
DL
95x3
115x3
165x3
185x3
185x3
HPC (tough mobement BTW)
3x95(all sets)

I'll improve...

#104 jay i have an unbelivable facility to gain fat thats because i'm always on paleo zone i'm ripped but it's hard for me to stay that way i don't care much about getting big muscles

m/37/76/200

135#
145
155x5

33/F/5'10"/152

today went much better than the deadlifts yesterday :)

110
120 PR
125
130 F
120
127 PR
130 new PR! (about 15 pounds more than in April)

185 did it but with poor form
146 i need more weights
146
146
146
146
146

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

165-170-175-175-180-185-190

145x3
145
165
175
185
195
200F
195F
185F
135

165-170-175-175-180-185-190

F/20/5'6"/135

70
75
80
85
90 F
90 PR!
90

40/m/176cm/71kg

5-5-5-5-5 Hang power clean

60.5kg (~134#) for all sets.

I need to buy more weights.

165-170-175-175-180-185-190

1/5 as rx'd 7x1 HPCL

1/3 cwfu-10

95 x 5

105 x 1
115 x 1
125 x 1
135 x 1
145 x 1
150 x FAIL
140 x 1

NOTES: Legs still a bit shot from Murph and DL's in the last 48 hours. Back good after DL's. Core still sore from CL/GHD work 5 days ago. 145lb and 140lb reps may have been too deep. Historically, my HSQCL = my CL implying that either little velocity ws generated from the floor or that it was not transferred. Seems like both my transition from DL to Hang CL is weak and the top of the lift / shrug is ineffective.

30yo/M/6'4"/228#

Felt strong today, but clearly that was all in my mind...

Old PR 220#

176
198
198
220(f)
220(f)
220(f)
Out of frustration, I stopped, cussed, and cussed a bit more. Then chose to just finish with a max rep.
154x12

i did 5-5-5-5-5-5-5 with lower weights since I'm kind of nursing my shoulder back

65
85
105
115
135
145
155

Shoulder felt really good this morning, I need to keep up with the bands

165
175
185
195
205(pr)
210(f)
210 (f)

First time doing hang power clean for weight. Pretty happy with results. Should be able to go higher next time.

T-minus 26 days till Kentucky cert.

I wanted to send a big THANK YOU to the trainers at the L1 cert this weekend at GSX: Andrew, Tony, Lisa, Dutch, Chuck & Jon. It was an OUTSTANDING weekend, and I learned so, so much. THANK YOU!

If you have not attended a L1 cert, get to one as soon as you can. You'll be inspired, motivated and willing to do more than you ever thought possible in two days.

Thanks again,
Amie Taylor

f/134/40/5'0

Back after long nasty head cold that knocked me on my booty.

WOD
Warmup 1K row

65-65-70(PR)-75(PR)-80(PR)-85(fail)-80

WU: 800M jog, 10x200m spirnts :35-:39 each, 400m jog cool down

WOD: 135, 140, 145, 150f, 135, 135, 135, 135

M 42, 165

165 175 180 185 190 195(f) 195(f)

24/F/5'5/118lbs

2nd week of Crossfit & 1st time doing this exercise so I experimented with different weights.

50lbs x 4
70lbs x 1
70lbs x 1
60lbs x 3
60lbs x 3

as rx'd
160
160
165
165
170
175
175

Still learning all of these power lifting moves.

Watching the demo for Hang Power Clean it looks like you start holding the bar just above the knees, dip/drive/pull, catch with 1/2 squat to stand. This is opposed to the Hang Clean where you start holding the bar, dip/drive/pull, catch with a full squat to stand. I'm going to do the first one. Is that correct?

as rx'd
165/170/175/180/185/190/200
not happy with form, could have done more weight but was not feeling any jump.

Hello, all. I just want to drop a quick note and say thank you to all the Crossfit gang that put on the Level 1 cert here in Washington. (In the pic, I am the guy kneeling in the front, just to the right of the string of women in the front row.) I cannot say enough good things about the experience. If you ever get the chance to do one, you absolutely should. Here are a few experiences to share with you:

When a dude named Pat offers you 'treats', you need to unass the area post haste. You will not like what is coming. Oh, and, he is WAY bigger than he looks, and far stronger. Holy crap. Pat, thank you for your work this weekend.

Andy Stumpf is a funny-ass guy. Oh, and he knows more about this stuff than I probably ever would hope to. Thank you, Andy.

Speal is actually smaller than he appears in video. He is a wee, wee man. Oh yeah, and he deadlifts, like, the world. And he air squats so fast he is just a crazy blur. He was so approachable and helpful, it was really cool. Great meeting you, Speal, and thanks!

Nadia was a fantastic demo person and is ridiculously strong. Nadia, it was nice to finally meet you and I'm sure we'll be, like, Myspace bff now, lol! Look for the guys in black and yellow riding bikes past your box on Western. I promise I won't ever give you a traffic ticket!

Kurtis and Laurie, thank you so much for hosting us. Kurtis, I will be sure to pick you brain about affiliating in the future. Your box is exactly the type of space I hope to be a part of. Thanks a lot, brother!

Chris, it was a pleasure meeting you and congrats on the new box. I hope I can visit in the near future.

I feel like I'm missing someone, and I apologize.

If anyone is even thinking about getting to a Level 1 Cert, do it immediately. It is money and time well spent.

Thanks again to all!

Bottom to bottom tabata squats...WTF?!

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

Oh yeah, and Speal helped me get my first muscle up! Two, actually. Thanks bro!

95
105 (f)
95
100 (PR)
105 (f)
95
95
Pretty frustrated even though I got a PR. I can get the bar high enough but I don't bring my elbows up fast enough. I think it's some sort of mental block and I need to break through it.

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

CFWUx1

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

155
175
185
195
205
210
215*(Pretty much caught in a squat)

30 Muscle-Ups

4:09 (PR)

500 Meter Row X5 (5 minutes rest between intervals)

1:34.7
1:37.4
1:37.7
1:39.9
1:40.7

Hang cleans felt good, Muscle-Ups felt great, rowing felt horrible. Like my legs and lats wanted to explode.

M-cut finger--deep; did lunges, sit-ups, OHS, etc

F/38/5'6"/140

55
65
75
85
95
105
110f, 105

28/M/140

135
140
140
140
145F
140
140

M 34/145/5'7"

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

41/M/153

115
135
145
155
160
165(f)
165(f)

Keeping my shoulder happy; kept things light:

7x95x2 HPC

Seven one minute handstand holds against the door with a one minute break between rounds. The last round was tough...

Back to school today, so I did this one in the USF globo gym. Loved the awesome looks/ comments when they saw a girl lift something other than a #5 dumbbell.

HPC 7x1
115-120-125-130(F)-130(PR)-135(F)-135(PR!)

Previous PR was 125 on full power cleans, so I'm stoked for 135 off a hang. After my huge split jerk PR of 135 the other week, I can now Clean and Jerk #135. I just have to do it in succession to make it official.

Afterwords, I tried to do the shoulder workout from last week and failed. I was spent. I got through it with light weight then did some double unders. Good day.

In kilos:

40-45-45-45-45-45-45

i am away from my normal gym and don't have access to equipment. I remember some talk awhile back about a site that posts workouts that can be done at home, but i can't recall the site. any direction would be appreciated. thanks

P.S. F/20/68"/~160

Jay i'll make your 15-12-9 but can you explain to me how to do the reverse hypers...are those glute ham sit-ups?

too much turkey in the system .... did not feel it today ... wanted 230

182-205-210-215-215-220(f)-220(f)

38m/6/187

wod as rx'd since 5/22/08

135.155.160.170.175.185f.185

185/205/215/225/230/235/240

27/m/140

111
122
133
144
155(f)
144
144

Did the workout "The Chiefs" from a couple months back. The workout is 5 four minute rounds. Each round is 3 minutes of work with 1 minute of rest. In each of the 3 minutes you try to complete as many sets of the following:

135lbs power clean- 3 reps
push ups- 6 reps
squats- 9 reps

I was shooting for 2 sets each round, but I did way better than that! I got 3 sets for each of the first 4 rounds and then 4 sets in the last round. Not even 30 minutes after doing a run tabata too. Felt pretty good throughout. Can't wait to start track now!

24m/6'3/203

wod as rx'd

185,205,225,245,245,255(f),235

ran out of steam...next time

M/29/177

105, 125, 130, 135, 140, 145, 150

CFWUx1
2xunder practice

WOD:
75,75,77(f),77(f),75,75,77(success)
Working on fixing the dip.

Finished off with tabata hpc at 45:
10,10,9,9,9,8,8,9

25/m/5'11"/199
185-205-210f-210f-210f-210-220
then C & J 225 (PR)

15/M/5'10"/138

CFWU 2x10

95
105
105
115 PR
105
115
115

This exercise just does not feel comfortable for me!
65, 95, 95, 95, 100, 100, 100

Need some coaching.

Dave
M/33/210lbs/72"

Did yesterday's deadlift
PR'ed again! Woo Hoo

335lbs

Got er up twice and said....that's good. Didn't quite feel it for the third time, so I didn't push it.

Anybody have any insight on pros/cons on using a "Gerard" Trap bar for deads instead of a straight bar?
and no, i'm not talking about gay vs straight bars.
talking about lifting here, people!

Cheers!
Dave

m/29/73/183
95-115-115-115-115-135-135
Still working on form. The last two were too heavy and I had bad form.

m/33/160

135-135-155(f)-135-145(f)-135-135-135

1) 65#
2) 95#
3) 115#
4) 125#
5) 135# (F)
6) 135#
7) 135#

70/80/90/100/110/120/130

suitcase dealift/push press 55/20

177
197
207
221
226 failed
221

maxed out at 70kg

Are gloves a no-no on heavy lifting days?

45/M/154#

up to 170#

185f 175 180 185 190f 190 195. Wasn't really sure where to start, apparently it wasn't 185!

M/31/190

135
185
205
215 missed
205 missed
185
185
185
195

185,190,195,200,205,210,215 could of went higher ,lower back was a lil ACTIVE today to say the least(had 4 spinal fusions+yesterdays deads).took HERMS advice afterwards w the wall ball and K2E,did 5 rounds 15 wb +10 K2E,good stuff!

135-155-175-185(ugly)-175-175-185(PR)

pretty weak at these

m/40/67/200

47 / 174

155-165PR-165F-160-155F-150-150

Did the sets to close together. Got tired.

m/35/214/5'11

Warm-up
K2E: 10 x 3
Pushups: 10 x 3

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

BP: 8 x 3 @ 185
BS: 8 x 3 @ 155

M/27/195

CFWU x 3

As Rx'd

135
145
145
150
155
160
165

185
195
205
215
215
215
215

Are gloves a no-no on heavy lifting days?

Comment #169 - Posted by: Kevin K at January 5, 2009 11:14 AM

Yeah, gloves are cool. Like Rip says though, just make sure they match your purse.

Seriously though, most do not wear them. Gotta toughen the hands somehow. That being said, you wanna wear 'em, wear 'em. It is your program, your fitness and your body. Do what feels best for you. Prepare to get ragged on, though:)

181,189,205,215,225-f,225-f,205,215,225-f

I am a bit sore today but in a good way

Made up FGB, 10 off last time but my recollection of my scores for all 5 at the end of the round was pretty bad ;)

WB 27-26-25
SDLHP 65#, 11-10-8
BJ 20-18-15
PP 65# 19-19-15
Burpees 12-14-11
=250

I was all set to use the rack bar, had all my stuff next to it, standing right in front of it and warming up with a broomstick. This college age kid comes up, does the limbo to get around me, and grabs the bar, pushing me out of the way. I was a bit taken back because it was pretty obvious I was on the bar. I wanted to insult him and say after his rep, to add 25# to each side so I could get a few reps in too. ;)

Erin

45/M/6'/180

DID FULL CLEANS FROM FLOOR:

135, 155, 165, 175, 185, 195 X 2, FAILED AT 200.

CAN'T WEIGHT FOR THE OLYMPIC CERT IN FEB!!
WORKING ON 15, 185 POUND CLEAN AND JERKS FOR TIME. I HAVE IT UNDER 10 MINUTES NOW BUT IT NEEDS A LOT OF POLISH! THE SOON TO BE CERT SHOULD HELP THIS. WHEN I GET IT DOWN I'LL SHOW IT.

KRAV TONIGHT...

WRECK OF THE EDMOND FITZGERALD

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

135 7 times. 145 f

140-140-140-140-140-140-140 (heaviest weight I have - could have easily gone heavier)

Hey, Bingo! did you buy a new thesaurus?? All these fifty-cent words lately.

CFWU x3, std

2 x 95 for warm up and "feel"

As Rx'd
1 115
2 135
3 145
4 155 (fail)
4 145
5 145
6 145
7 145

2 x 135

K2Es x 5 and "el" pull-ups throughout, exit for time.....grrrr
Gym was invaded by New Year "Resolutionists"

73kg/m/41y

45-50-55-60-65(f)-62.5(pr)-65(f)

WU: crosstrainer, pu, hpcl
WD: backsquats

185, 175, 180, 185, 190(f), 190, 195

m/19/215

185
195
205
215
225
235
230

tried 240 and 235 on last set but failed.
topped out at 235

145
155
165 F
165 F
145
155
155

doubled up yesterdays and todays...
Deadlift-305,315,325 335 350-hands hurt

Hang Power Cleans
165,185, 195, 205, 215, 225(f), 205

all in all, pretty happy

m/23/6'3''/220

M/39/175/6'

135
165
185
205 F
195
205
185

25/m/175

145-150-150-150-150-155-155

185, 195, 200, 200, 205, 210, 215...2nd day back in an actual weight room...felt like i could have done better

M/24/175/6'

As RX'd

7x95 lbs

First time doing the hange power clean and tried working on form more than weight. I went through the motions with no weight, then added 50 pounds and did the workout.

F/46/5'7"/140
first time ever
75
75
95
95
95
95
95

m/31/165

135
145
145
155
145
145
155

i wanted to get to body weight today but it was not meant to be.

M/28/5'10"/165

As Rx'd

185x1x7

As Rx'd.

115, 125F, 125(PR), 130F, 130F, 120, 135F

Struggling with form (not getting explosive lift with squat under bar) -- last 120 lb lift only one that came close.

Weak as water on the OLY lifts. 135 x 5, 145 x 5 (warm-up), 155, 160F, 155, 155, 155, 135 x 5, 145 x 3. Form and mechanics are not good, I think.

God is Good, All the Time.

f/27/5'0"/110

55
65
75
80
85 f x2
75
75

Just can't seem to get past the 80 lb mark (~70% BW). On the upside, I feel that my form is much improved on these, I'm not curling the bar up any more. Feel like I'm driving myself under the bar better every time.

m/34/5'8/150

Hang power cleans
115-125-135-145-155-165-170
I really enjoy the cleans out of all lifts, to me it feels really smooth when everything is working together, now I just need to keep on getting stronger.

The Town where the Cert was held is spelled wrong.. now it sounds even weirder then it should. Correct : Puyallup, have to keep it real for my folks down in P'town.

Age 36
BW 150#

as rx'd:
135#
145#
155#
160#
165#
170#
165#

I think I already wrote this but most likely the language filter ate my post. Fair enough.

45 & 65# warm ups
85 - 95 - 105 - 115 (f) - 115 - 120 (f, dropped, no bumper plates, big noise) - 105 (f, mentally rattled) - 95 (fail miserably, missing catch and dropping bar on my left knee.) Limped home, feeling pathetic. And sore. The last two days haven't been great for me.

I did this last month and got up to 190# for Hang Power Clean.

Does the fact that I can only Power Clean #210 and have only squat clean 215# have any implications on form issues. Should I be able to powerclean or squat clean way more weight than this? How do other peoples' loads compare between the different types of cleans?

I know everyone will perform differently in the three clean variations, but I would like some reference numbers.

Here are PR comparisons in an easy to read format for myself(all within the past month):

HPCL: 190
PC: 210
CL: 215 (maybe higher now)

I encourage others to post their PR's like this as well.

135
145
155
165
175
185
195

29/m/202

185-185-190-195-200-135-135

Everything above 185 was a PR.

Love the cleans. So glad to be back on the CF program! Had to take a little time off for injury. Time to get strong again!

M/24/210

135, 155, 185, 205, 225, 245, 275

thigh bruises = badge of honor

Jessie - There was a cert in Puyallup? Nice. It's not that hard to say, is it? Or maybe it's cause I'm local...my Cali husband butchered all our NW tribal-name locations for three years after moving up here. Hearing him say Mukilteo or Stillaguamish was funny. Puyallup : Pew (just like church pew) + al (like the name) + up (like, above you). See, easy. ;)

36 M 170#

155-160-165-175-180-185-195(PR by 25#)

F/5'8"/155

85 lb
95 lb.
105 lb.
115 lb.
125 lb.
135 lb. (PR)
140 f

Felt incredibly weak today for some reason.

Started at 185...not the best idea.

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

Then "Grindy"
For time:
10 clean and jerks 135lb
5 rounds of cindy
10 clean and jerks 135lb
5 rounds of cindy
10 clean and jerks 135lb
5 rounds of cindy

20:12

Burnt.

M/36/70kg

Did 3 x Warm up Circuits then practised some kipping using a thera band

then warmed up

10 x 20kg
1 x 40kg
1 x 50kg
1 x 60kg (f)
1 x 57.5kg (f)
1 x 56.25kg
1 x 57.5kg (f) - arrggghhh
1 x 56.25kg
1 x 56.25kg
1 x 56.25kg

Fried from yesterday and a long walk in the hills in Northern Scotland today!

75

175
185
195
200
205
210f
210

HPC:
93 x 7 Warm up

1 x 123
1 x 123
1 x 123
1 x 128!
1 x 128
1 x 123
1 x 123

123 was cake. 128 was kind of easy but I was scared to go up to 133. I should have tried - I pussed out. Next time easy.

THEN.... Someone told me to try a bar MU. I swore I couldn't do one but I tried anyway and got one!

I ended up doing about 15 total today just hanging in the gym. And about 10 ring MUs too.

Warm up:
1000m row
10 HSPU
5 MUs
500m row
21 Hip Extensions
21 Push-ups
250m row
10 HSPUs
5 MUs

I feel WORKED!

and a bunch of BFLY pull-ups mostly in sets of 5.

I'M STARVING. but it seems like my performance is a little better than yesterday. Although I was feeling really dizzy after each of the cleans.

M/5'10/72kg

i finally got 27.5 kg a side, about time i know i can lift more, just had a mental block. BUT I GOT IT

40kg
60kg
70kg
75kg f
75kg
70kg as 75 was a bit scrappy techinque

tomorrow is going to be nakering as we had 2 strength days

Thanks jesse #210! also from ptown, and no one can ever say or spell it!

esteban....have I just not seen your name lately? congrats on the PR's bro! GET IT!

~J~

make up...Deadlift 33333
275/285/295/305(2reps)/295

make up from before did 2 days ago
135# clean/jerk continuous clock
5 rounds + 5 reps

Ugh, not sure if I was drained from yesterday, or being the first day back at work in 1 1/2 weeks had my brain still on vacation, but definitely wasn't feeling it today...

CFWU x 2

1 x 155
1 x 165
1 x 175
1 x 185
1 x 185-f
1 x 185
1 x 185-f

135-185(f)-185(F)-185(f)-185-205(f)-205(f)

Afterwards, I went to the globo gym "Lifetime Fitness" to help my wife do her pregnancy WOD. It involved rowing so as we are leaving I decided to ask the general manager if it would be possible to move one of the 4 C2 rowers (that are never used) over near the free weights to avoid the 5 minute walk/jog between exercises to get back and forth. He thinks about it for a while (or pretends to) and acts like he is really torn on what to do. In the end, he says he can't do it because... "it would look out of place there". That one statement is the embodiment of what is wrong with 99 percent of the workouts that go on at those places. I almost started laughing when he said that, but managed to just smirk and say thanks anyway. Ridiculous.

135
155
175
175
185 (f)
185
185
185 (f)

(in Kg)
60/5 (warm-up)
80/2
90/1
95/1
100/1
105/1 (PR)
110/x
90/2

155(3)-175(=PR)-185(PR+10)-205(f)-205(f)-135(3)

Warmpup: easy 500m row, Burgener warmup, 3 low pull/3 high pull/1 power snatch/1 hang power snatch sequence at 65, 95, 115, 135 (failed the 135 HPS); 5 power cleans at 135.

Cooldown: 10 minutes of Chelsea w/CG pullups.

Great day - felt I could have made the 205 clean, but was a little tired at that point. The 185 felt so easy though! It is a little weird.

M/39/6'3"/260

Warm up: 2 mile run 19:04
10 min full body stretch, lower back toast after yesterday's WOD.
135x1
155x1
175x1
190x1
200x1 (pr)
210x1 Failure, very close
185x1-felt like 135 after 210 attempt

CF warm up x3

135 x 7

working on technique.

CFWU 3x10

3-3-3-3-3/15--95/95/95/115/115/95
lunges 50
squats 15/95

7x1 Hang Power Cleans
155.165.175.175.185.185(PR).187m

187
198
198
203
208
220
231 (F)

Surprising how much that foot or so off of the floor makes a difference from the clean to the power clean. Still working on the form and had not done heavy power cleans before so I did not have a gauge.

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

34/M/211

155
165
175
185
195
200
205

Hello everybody,
I'm about to go pick up a foam roller. I've been out of the gym for two weeks with a lower back strain and everyone I've talked to has said the answer is stretching. It almost seems too good/easy to be true. Anyone have any input? Send me an email if you have any tips. Thanks CF Community.

ProPain (unfortunately not the good kind of pain right now)

25/m/5'11"/175
135-145-155-165-175-180-185-190(f)-190

Done after the 5x3 DL WOD from y'day:

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

Followed by 2 min max pushups, 2 min max situps, 2 x 5 min rds hvy bag.

This is a little into my 2nd month of crossfit, so I'm still relatively new to O lifting. The most weight that i have access to is 150 lbs, which is my body weight, if not slightly over. I know i can clean more than that, but probably not much more. Should i focus on more than 1-rep sets, say, something more like 150lbs x 3 x 7, or just go for the 1 x 7 format?

27 / m / 5"11 / 161 lbs

135 lbs X 30

BWT=195

As Rx'd

115
115
115
135
135
155
155

Felt good today I love Cleans!
205-225-245-255-265-275f-275f

155
175
185
195
205
225
235 miss
225 miss
215

m/31/6'/225

155
175
185
195
205 (failed)
185
185
185

185
205
215
225
235
245
265F

M/23/6'2"/195

135/1
155/1
175/1
195/1
205/1
215/f
185/1

185
195
215 (f)
205
210
215

36/m/225
135
135
155
165
175
185
200

First time on these for heavy.

75x5 to warm up

100, 120, 130, 140, 150, 155, 160(f), 160(f), 150

Then the DL's from yesterday (I surfed instead), and I know I need to buy more weight, because this was all I have and way too easy.

150x3, (160x5) x 6

anyone knows what is a reversal hyper?

HPC: 140, 145, 150, 155, 160, 160, 165 (almost a full hang clean on this last set/rep). I am not great at these.

33 yom 220 bwt

cfwux3rdsx15reps

180/185/190/195/200/205/210/tried 3 attempts at 215 but failed.

Is there any fixes for muted hip action on the HPC or the olympic lifts in general? The heavier it got the more it felt like my hips weren't fully opening. thanks for any help!

cfwu x 1

hang power clean:
131lbs x 1
131lbs x 1
136lbs x 1
136lbs x 1
141lbs x 1
141lbs x 1
146lbs x 1

23/m/166lbs/70"
155lbs max x7

M/34/5'10"/200lbs.

Grip/forearms smoked from yesterday.
135x3
175x2
185x1
200x1
215 - F
Refocused
190x1
205x1
215x1

M/34/6'0"/180

155
160
165
170
175
180
185

Probably could have gone up 5-10 pounds. But I did at work with no bumper plates. So I didn't want to drop the weights.

32/m/200

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

CFWU with 1 mile run

1st weight workout in about 4 weeks

135 x 7 (warm up rounds with 115)

also did DL from yesterday - 5 sets of 225X3

20 bar press, 20 bar dl, 20 bar rows as warm up
155 x1, x2, x3 warm up
155, 165, 175, 185, 195, 200(f), 195(f), 145

cfwux3
worked up to 165, then as follows:
165, 175(f), 175(f), 165, 165, 175pr, 175

185
185
190
195
195
200
205

*then 50 burpees in 2:06

151 5'7.5" 33 yom

6am
185x1/185x1/190x1/195xf/200xf/175x1/175x1

back tired from deads- no pop today

135, 155, 155, 175 (failed), 165, 165, 155.

Overdid it a little yesterday (even my traps were sore), so decided to do "Angie" at a casual 20 min pace. Should be able to pick it back up tomorrow though.

30/m/5'11"/200

As Rx'd

Back really stiff after yesterdays deadlift WOD. Not real happy with my weights.
185
190
190
190
190
190
190

Bingo

Thanks for the help. I've been doing CF about 1.5 months now and can use the help.

Keep it coming. Thanks again. J

f/46/130

95,105,115,120,125f,120,120
been so long since doing these. felt great
post:
practiced du's-50 1:30 sucked
bar mu's
ring dips

20/F/5'0"/127

CFWU X 3

115
125
125
135 PR!!!
135 (f)
130
125

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

Still working on my form so I didn't want to go too heavy on these.

25-30-35-35-35-40-40 kg

More focus on technique than increasing the load. I think I was getting quite good in the end.

36/m/5'8"/189
155
165
175
185
195
205
215 pr
2 min. rest between sets
Going to MEPS in Cleveland,OH on Thursday any advice ?

2nd time around still working on form. but this W.O. allows for you to add weight if you are happy with form.

1 mile jog
95 x 3
115 x 3
135 x 3
135 x 2 (3rd f)
115 x 3
115 x 3
115 x 3
6k row
1 mile jog

27 yom/170/5'10"

Once again, it's been a while so here's what I did today:

Hang Power Cleans 1-1-1-1-1
135-155-175(f)-175(f)-175(PR!)
Deadlift 3-3-3-3-3
225-275-295-305-315(PR!)

Post workout fun with:
Muscle ups
Skin the Cat
Knees to Elbows
Turkish Get Ups.

using DB's:

50-60-60-60-60-50-50

Had to scale down on last two due to possibly risking a shoulder injury. Could have probably increased weight to 70 if shoulder had felt ok.

165
175
185
195(pr)
205(pr)
215(pr)
225(pr)
235(pr)
245(f)

was going into this with the goal of 200, but Lance at Crossfit Central told me I was going to get 215 today, I laughed at that and proceeded to crush my old Pr! Thanks Lance for the confidence boost!

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

185-195-195-185-185-185-185

155
155
165
165
175
175
185 (PR)

Can anyone explain the reasoning behind doing power cleans rather than full squat cleans? At a glance it would seem like squat cleans win on the "large load/long distance/quickly" scale since you can move more weight on a squat clean and you're lifting it a longer distance. Obviously we don't do partial squats because they're not full range of motion and as such don't engage as many large muscle groups--so why do we mix in power cleans occasionally?

125,155,165,165,165,175(not pretty),155

practice w/ 75, was not happy with form

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Hang power clean 45lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Hang power clean
140lbs x 1 PR
145lbs x 1 PR
150lbs x 1 PR
155lbs x 1 PR
160lbs x 1 PR
165lbs x 1 PR
170lbs x F-1 PR
4 minutes rest per set
Foam roll after
Rack was sloppy on last two sets

as rx'd

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

I was surprised that i failed at 205, 185 was so easy, I just couldn't get under the bar. good workout though.

95-135-145-155-165-185(f)-175(f) lbs

Hang Power cleans 1 1 1 1 1 1 1
115lbs
115
115
125f
115
120
120

Deadlift 3 3 3 3 3
165lbs
175
185
190
195

25/m/183

Clean: 1-1-1-1-1-1-1
135, 155, 165, 175(F), 175(F), 170(F), 165(F)

Deadlift: 3-3-3-3-3
185, 225, 245 - left side of lower back was very tight from last week so stopped early

190#

177,187,187,197,197,197,207
worked on form, didn't maxout

2.8 miles in 19:30 for 7mi/min pace.

M/25/161

CFWU- 13 pu's@ 30
5x-40,45,45,45,50,50 10x-45

155
175
185 pr
195 fail
155
175
I'm just getting started with crossfit and have almost no experience with oly lifts. I think what really got me this time was form and intensity. I hardly dip at all and end up doin more of a reverse curl and i cant bend my wrists back far enough to rest the bar across the upper chest. Anyway i'm lovin this stuff and am getting stronger 100 times faster than i did when i first started lifting globo gym style.
6'4"/225/27/M

135/145/145/145/145/155/155/

WOD 135•135•135•145(f)•145(f)•145•155(f) [50Y/M/11st/70"] Dang--got a body wt clean, just not from hang.

135x3
155x3
165x1
170x1
175x1
180x1
185 f2x
185 f2x
175x1
175x1

45/183

176
182
187
194
201
205
212

warm up
115x3

wourk out
115x1
125x1
135x1
135x1
135x1
140x1
140x1

CFWU w. assisted pullups and dips for second round.

95f, 45(times???), 70, 85, 105, 105, 100

run 2 miles in 15:04 (on the treadmill)

7x5 @

155
165
175
185
190
195
200

135,140,145,150((f)x4),140,140,145

Pulled hard on 3 sets of 175# (partials) just for explosiveness, then did last 145#.

Bingo:

You are doing a superlative job!

I am confounded about something and am hoping someone can give me their 2 cents. I have been sitting on my couch the last 5 days not even giving a thought to Crossfit. I went back today and subjected myself to "Murph"...nice punishment for my laziness. What confounds me is that in August, I completed Murph (Rx) in 1 hour. I was in the best shape of my life having just climbed Mt. Rainier. Today, after a lazy Dec., I bettered my time (Rx also) by 14 mins. Is this proof to myself that rest is a good thing?

DeadLift sets of 3-135-235-325-415-465
HangPowerClean 135-185-205-225-235-245f-240-245 then 185 for 15 and puked

Really working hard on strict form so I went light: 105lbs.

36/m/178/5'6"

this workout was umm....not good! i didn't have good energy going into, don't know why either!
i did try hard though. i started my workout with some warm-ups:

5x65
5x95

wod:

135
155
160
140
145
150
155

finish with:
1x15 @ #95

i had some trouble in the middle of the w/o. i wasn't getting the weight up so i went down in weight and moved back up. i think i made too big of a jump between my first and second sets. i should've started at 140lbs. and moved up from there.

45-45-50-50-50-55-55

Not good at all, but I was trying to figure out the form. I don't know - I just really struggled with getting this right.

first day back from a back injury

1 hr in the pool doing laps. hope to recover soon

205 lbs max, 210 fail.

Did the CF Warmup

100 x 3
110 x 3
120 x 3
130 x 3
140 x 2
145 x 1

Then did BW deadlift 30x for time. 2:30

4 months ago I could only do BW deadlift (150 lbs) once, and before i started crossfit, i could do it probably 5 x before i had to set it down. I can now do 15 straight. This site is amazing.

m/230/6"0/33

back up to 230, after getting down to 205...WTF?
taking time off is a killer, but I had to do it to rest and let the nagging injuries (back, shoulder) not get worse and possibly sideline me for months.

Today, I combo'ed yesterday and today's workout:

Deadlift: 135/155/175/195
HPC: 95/95/95/95

I think that in the past, my ego was causing me to push further and harder than I probably should of, that I probably would of if I had a trainer. I will be taking things a bit lighter to start things out, because I don't want to injure myself to the point where I can't even crossfit anymore. I may have lost some ground, but I'm committed to regaining that lost ground, and making some new ground, to boot.

37M/5'10"/167#

Warm-up: 3:01 row (745m); CFWU 3x12; Burgener WU.

As Rx: 155-175-185(fx2)-180-185-185-190(fx2).

Cool-down: hamstrings stretching; foam roll.

New 1RM PR at 185 by 20#. 1RM on power clean is 200# so I was hoping for a 190 HPC. Close enough for today.

My new AbMat was delivered today. I was hesitant about spending the money. I tried using a rolled-up towel a few times instead. But this feels so much better.

Just started CF yesterday, and deviating already.

Did "Wimpy Fran" instead (as opposed to "Heavy Fran"). First time with Fran. She's evil.

70# thrusters, 70# assist on pulls. 21-15-9.
Oh...my...ever...loving...lord!

M/27/220

Kept the weight between 135 and 155 for all 7. Still rehabbing disc injury.

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

Then did shoulder press singles
135, 185, 205, 215(F)

10 pullups

165 X 7

Maxed out early so I only did 4x1 @ 135,155,165, and 170...

After I maxed out, I finished up with 1x3 @ 135 to knock out the rest and practice technique.

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

M/64"/150/39 yrs
95,115,135,155,155,135,135
completed 7 sets 3 reps
450lb barbell shrugs 3x10
push presses 3x10 135
knee2 elbow 200

I did this one just like the deadlift= touch and go's for 3 reps

155, 175, 185, 195 (failed 3rd rep), 195 (complete)

Not quite ready for heavy cleans of any type. I just did a lot of reps with light weight. It is going to take my foot a while to get back to normal.

m/28/165/5"8"

165-175-185-190-195Fail-185-185-185

22 / M / 5'9" / 127lb

100-105PR-105-110F-110PR-110F-105

I dropped into a full squat on the ones I missed. That comment about squat cleans being failed power cleans is really coming into focus...

1/5
1500m row
cfwu
3 set HPC warm up

Sub PC:
100/110/120/130/140/150/155(f)

I'm having trouble with my diet. I feel like I'm getting stronger, but my belly and butt are getting flabby. I'm doing the WOD's, but not losing the fat. I don't have time to count calories or measure out food. Can anyone tell me what to do?

m/35/215ish/5'11

pm workout
2.6 mi @ 22:54

Warm Up HPC's

135x1
135x1
135x1
135x1

As Rx'd

1. 145
2. 155
3. 165
4. 170
-------175 (to sloppy to count)
-------170 (to sloppy to count)
5. 155
6. 155
------165 FAILED THIS ATTEMPT
7. 165--GOT IT!!--

Ran a mile, did about 30 pull-ups

really need work on these... 85,95,95,95,105 over

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

Knight #315:

Man, easiest question to answer yet. WAM! Weigh and measure food. Either you have time to change to a way of eating like Zone, including weighing and measuring food, or you spend the time, well, watching yourself get fat.

TANSTAAFL.

Terrible today

155
165
185
195
205 Felt like someone stabbed me in the trap

Backed it down to 155 and practiced squat hang cleans for about 30 minutes

Hang Clean:
90/100/110/115/120/125/130 (PR)

then:
Snatch Grip DL:
185/195/200/205-1-f

M/25/5'10"/145#

135
155
185
205
225
240
240

The weight seemed to be moving very slow through the upward plane today; definitely attribute that to a somewhat tired lower back and hips from yesterdays deads. I saw somebody posted above that these heavy days should be mentally taxing, and I agree in that it takes lots of mental prep to do these increasingly heavy singles. Take care.

M/29/180

155
185
195
205
205
210
185

115, 125, 135, 145, 155f, 150f, 145

At Muscle Gym, San Quintin, Baja California. Thanks for your typically beautiful job Bingo.

135x10
155
165
185
175
175
185
185

m/32/195
205
215
225
225
225
225
225
225

Form started suffering pretty bad at 225 so I did not try a 230. Pretty sure it would have been an ugly fail.

Fun workout though

Bwt 192

60kg
65
70
75
80(f)
77.5
80

first time for this...

135
185fx2 - tried too much
135
155
165
185f

185 is a mental thing for me.....

m/48/178

155
165
175
185f
185f

did these right after the dead lifts

135
135
135
155(F)
145
135
135

M/28/275/6'3

As Rx'd

185
205
225
235
245
255 (failed)
225

scale up CFWU, 3 rounds:
Stretch
OHS 45# bar - x15
HPC 45# - x3
GHD Situp - x15
Back Ex w/ 25# - x15
Weighted PU 25# - x15
Weighted Dip 25# - x15

HPC: warm-up 95x3,135x3
155
175
195(F)
175
185
195
205(F)
205
200
210(F)
185

First time doing these with any significant amount of weight. I found this site helpful:

http://www.webs.uidaho.edu/strength/hang_power_clean.htm

This WOD was exhausting.

later,
b

m/32/5'8-2/3"/174

continuously running clock 2 hand kettlebell clean & Jerks, 2 1.5 pood kb's. one rep the first minute, two the second, etc. made 6 rounds. then 50 kb swings 1.5 pood for time...TT=1:21

F/42/5'6/124

65
75
75
85
85f
75
75

115-135-155-165(bad form)-165(bad form)-155-155

CFWUx2
WOD as rxd: 135, 145, 155, 165, 175(PR), 185(fail), 175

Day 2

I did the official warm up again. I think that's why I'm so sore from Day 1. I tried the dips ont he machine today instead of the bench.

On the cleans, I tried a few with just the bar and then gave it a go. Form is not great, but it's not terrible.

45
45
45
55
55
55
55

MM

Well today was a lot better than yesterday's DL WOD..

100, 105, 110(PR), 115F, 115F, 115F, 112.5F

I was chatty-Cathy at the gym today, and got cold at set 5 and then 6, 7 were done just to complete the WOD.

m/ 26/ 205/ 74"

185
195
200 (f)
195
200
200 (f)
185
185
185

Hate doing lifts from the hang.

First day on crossfit going to try it religiously for a month see how things turn out for me. Today was a good day to start.

M/23/232

205/215/225/235/245/265/275(pr)

played football in college for 4 years so this lift is very familiar to me. still best i have had ever!!

I am no good lifting with a jump, I felt like I wasted my time today. I've watched the videos, but I don't seem to have the coordination for these movements. Screw that, I will get this.

Low loads today, but they will improve.

95
115
125
135 (got it, but ugly)
135 (tried to get it cleaner, but still ugly)
115
125

I'm going to the local CF gym this week, they have some mandatory fundamentals classes. I know one of them focuses on the Olympic lifts.

155, 175, 195, 205, 195(f), 185, 195

Knight #315-

To put it slightly more gently than Bingo, measuring food really doesn't take that long. If you've got time to work out you've got time to eat right, and that time spent working out is being wasted to some degree if you're not putting the right stuff in your body. Read the Zone FAQs and find a handful of meals that you eat regularly and it's no effort to make Zone-proper stuff. It takes me no time to put together a 2 egg omelet with an ounce of cheese and and ounce of chicken, then throw a half cup of black beans on top and finish up with an orange and small handful of almonds...and voila, 4 block breakfast. Or a third of a pack of Oscar Mayer deli fresh turkey + a corn tortilla + an apple + a tablespoon of peanut butter = 3 block lunch. You can lay out 3 or 4 days worth of meals all at once and after you've done it for a few weeks you do it without thinking about it. If anything, eating Zone saves me time because it takes the guesswork out of cooking and shopping--I know exactly what I'm going to eat.

135
165
175
185
185
185
185

m/29/5'8/156

115-125-135-145-155-165(f)-160-165

This really helped boost my comfort with hang cleans. I always found myself wanting to try and lower it so it was more like a regular power clean.

M/26/6'2"/208

185
205
225
235
245f
225
225

m/40/6'1"/195

just learning the oly/power lifts. Much more technique then at first glance. Can't nearly do as much correctly as I can horsing it up there. The videos and article are great, but can't compare to working with a great coach.

45
65
85
95
105
115
135 (f)

38/M/181

1/4/09
Murph
43:10 with 25lb vest

today:

DL 5x3's 365/385/395/395/395

16-13-10
HSPU
70lb KBS
32" box jumps
7:04

45/76"/190

CFWUx3x15

115/125/135/135/135/145/145

#315 knight

While I totally agree with bingo and E re: controlling the quantity of your food with the Zone, I would at least consider eating Paleo without measuring at first. There are plenty of resources but the bottom line is limit your diet to lean meats, fruits and veggies, and nuts. You will lose body fat and lean out some with that. Then, as you get motivated by the results, take the next step and use the Zone block scheme with a Paleo menu and "Bam, you're cooking wid gas den"!!

LOWER BACK IS IN PAIN!!
Could barly tie my shoes this morning.
Need to stretch more.
Thanks CrossFit.

any time friends or family ask for advice regarding nutrition, i tell them to start with a simple paleo approach, and avoid (for the most part) any measuring. then incorporating steps, no fruit after dark, measured fats, etc. i think measuring and timing are some of the last step

144lbs/31yoa

135x1
145x1
155x1
165x1
175xF
175xF
170x1

175 is my PR, but just couldn't get it today. However 170 felt so solid I couldve gotten 10 more pounds. Go figure.

M/27/5'8"/185
@3:00pm
6 rds Run 400m, Row 500m
7:30pm HPC 185-190-195-200-205-210(PR)-225f-215f-215. Wanted to get that last actual rep

M/29/195/6'

155
175
185
195
205
215
215

M/31/170 5'7"

as Rx'ed

135
135
145
155
155
165 Failed
155

s'more

sorry dude, I missed your post #150 about reverse hypers. I do them by lying belly down on the GHD pad. My head is opposite from the back extension position. You raise and lower your legs by hyperextending at the hip. There are some great vids on youtube, most use Louie Simmons Weighted reverse hypers but there are a few with the technique I use. They are awesome for improving your pulls: DL'd, cleans, snatches.

41/m/155
did olympic day 1 warm up with 95 lbs
tried dead-hang cleans with the bar on the safety tubes at knee height-got up to 175 with OK form

38/m/73/205

135
135
145 PRs from this point on
145
145
155
155

185 205 225PR 225 225 225 235PR

M/22/215/6'1"

Die, Eagles Die

M/22/6'2.5"/215

100
120
140
160
180(fx3)
170(fx3)
160(fx3)
150(fx3)
140
140(fx3)

Not sure what happened here. It didn't feel that heavy.

135
145
155
165
175
185 (f)
165 (+6 front squats)

m/48/175

135
155
165
175
180(F)
180(F)
170
165
155
135

Did workout immediately after completing 090104 (Deadlift 3-3-3-3-3 reps).
Everything above 170 was ugly.

My traps exploded yesterday from the dead lift wod and prior to that I did wod : sumo dl, hang power clean, and thrusters. These were my first two workouts so Im gonnna have to pass today, near death.

1/3 CFWU, Burgener WU
165-170 for WU
175-180-185-195-205
Form started to go a bit at 205, so I called it a day.

Cheers.

Matt:
75, 95, 115, 115, 115, 125, 125 (fail)

Karen:
65, 65, 65, 65, 65, 65, 65

Did the hang cleans immediately after doing the previous WOD deadlifts.

95-105-115-125-135-145-155
165(F)
160(F)

so whats the diff between a hang power clean and hang clean?

bw-208-plump from the holidays

135
145
155
165
175
185
195 fail
195 fail
185

MUST BE MORE DEDICATED THIS YEAR

I'm dying to know what the wod is tomorrow.

I'm wrecked right now. I have a headache and my tummy is growling .. pretty sure it's saying something like "I'm starving. Feed me you biatch"

I want to fast forward two weeks to when my performance is up and I'm not starving anymore.

Please Coach.. go easy on me tomorrow.

I already posted earlier, but just wanted to say, Congratulations Curt on getting your certification this weekend!! I'm proud of you and I am extremely envious!! I have no excuses now. I'll be there with you in no time!
It was great to see your confidence and excitement today!

125
135
135
145(f)
135
145(pr)
failed at 145 a few times
135

#31 - Bayoubuckeye

I wear NB 805 - they are sprinting shoes, you can run up to a 5k in them, but they have less cushion and a firmer heel, so they work well for lifting too.

33/M/6'00"/180

Hang Power Cleans

1x155
1x165
1x175
1x185
1x195 (f)
1x190 pr
1x195 (f)

Dan D.

135
150
160
165
170
175
185 (PR)

after bjj, like an idiot

1x 135
1x 145
1x 155
1x 165
1x 175
1x 185 (fail)
1x 185 (epic fail)

135
145
155
165
175
185 f
155-8
135-2x10

go chief

30m/175

198
208
213
218 (f)
218 (pr)
213
208

3 unbroken sets of 7 @ 135lbs

Dead lift workout from yesterday

Run 1 mi on treadmill 6:00 (.5% incline)

#275 E,

As I understand it, power cleans are a way of focusing more on power and explosiveness. I've heard that either Bergener or Rippetoe has said that a squat clean is just a failed power clean. By disallowing the drop under, you're focusing more on the initial explosion that gets the weight up rather than allowing the athlete to get by with a weaker pull, dropping under and relying on the slow lift of the front squat.

Now, an elite lifter will probably still be able to train explosiveness with a squat clean when they are at max loads. For me, squatting strength is a weakness. I can power clean more than I can squat clean. So a power clean workout allows me to focus on improving my power explosiveness more than a squat clean workout. By starting from a hang, we also eliminate the first pull and allow the athlete to focus more on the last portion of the lift.

Does this make sense? If my understand is wrong on this, I hope some of the olympic lifters out there will correct me.

f/30/5'6"/125

Doing CF for 2 months and I'm obsessed. First post. Took me a while to learn form; right wrist gives me trouble because I punch things when I drink. (Punched wall with left hand on NYE so it's all good today.)

45
55
65
70 (fail because I can't get out of my head)
70 PR

F/38/5'4"/145ish
HPC
85-85-85-95-95-85-85

Also added squats
90x5, 105x5, 115x5 (trying to keep up my Strating Strength work/weights)

135
155
175
185
205 (f)
205 (f) Soo close, had to try it one more time
205 (f) Dangit
195

jerry 95-95-105f-105-115f-115f-110

Joe d. 135-165f-165-175f-175f-155-170

Andy g. 165-185-195f-195f-185-190-195f

115
135
140
145
145
150
150

I noticed on the heavier weights, I failed each one but when I tried again immediately I succeeded every time. Is there a physiological explanation for this? Other than me getting pissed at missing?

F/37/124
Can Someone PLEASE tell me why my cleans from the floor are about 25 pounds heavier than my hang cleans?? I have some kind of mental block with these hanging ones... the wt doesn't feel heavy but I just don't commit to the flip and I fail. Very frustrating! Anyway...
85
95
100 (Fx3!)
95
100 (F)
95
95
100- got it, whoopie!
105 (F) why did I even try?

195lbs max

BW 70kg

Worked to 75kg

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

5X151 Lbs

30/m/198

165
165
175
185
190
195
200
205 fx2

Creedles #369-
Only difference is with a hang power clean you catch the bar in a 1/4 or 1/2 squat, whereas with a hang clean you catch in a full front squat. Starting position (the "hang") is the same--bar resting against mid-thigh as you're standing straight up.

MB #381-
Thanks for the answer--makes sense I guess. Since Burg and Rip are so big on power cleans I wasn't questioning whether or not they're useful movements, just more curious as to the why. Sounds like I've got the same problem as you in that my front squat is my limitation. I can clean about 10-15lbs more than I power clean, but last time I went for 1RM on full squat cleans I had no problem jumping the bar up to the rack but couldn't squat my way out of it.

155
175
195
215 f
215
225
235 f

I failed at reading comprehension and did regular power cleans instead.

Power Clean:
197 x 1 (a little shaky)
205 x 1 (easy)
215 x 1 (no problem)
225 (f) (suck; didn't get anywhere near full extension)
225 (f) (thought I had it; got it racked, but had to dump it)
205 x 1
205 x 1

deadlifts yesterday. backyard weight only goes to 300#.
275x8
300x5
300x5
300x5
300x5

HPC.
135x5
155x5
165x3
175x1
180x1
185(fail)
185x1(pr)
feels weird not doing 150+ pullups three days in a row...

Hang Power Clean 7x1

58/M/195
115,125,135,145F,145,150F,150

48/F/125
42,42,47,47,52,52,52

125, 125, 125, 125, 115, 115, 115
(4,3)

just 135lb my shoulder doesn't feel good that piss me off...rest 5 min and then....

With 55 pounds dumbell
*10 lunges (both)
*15 swings(one dumbell of course)
Time....4:07 great workout

Raine- you get more momentum off the ground, allowing you to move more weight.

M/43/185#/5'9"
115
135
155 f
155 f
145
115 x 5
115 x 5
115 x 5

105, 115, 125, 125f, 120, 125f, 115
got really heavy really quick

135
155
155
165
165
170
170

135 155 missed 185 175 missed 175 165 165 165 135 five times

F/37/124
Thanks Camille- makes sense. Adding this to the very long list of things to work on:)

M/32/170
145
165
175
195f
185
195f
190

Hang Power Clean
135
155
165
175
185
165
205

E-
I agree with MB, plus how is the squat clean moving the weight a greater distance? If it starts hanging then it still ends at shoulder level. If you do a correct squat clean, you are catching the weight at the bottom of your squat so it's not like you are catching it high, then doing a squat. So, it should be the same distance. If you could do the same weight on both lifts, power cleans would seem to be preferable because you are moving the same weight the same distance in less time. However, obviously most people can do more weight with the squat clean, I can anyway.

After the 5x3 deadlifts: 135,140,145,155,160(PR),dinner

Hang Power Cleans 1 – 1 – 1 – 1 – 1 – 1 – 1

All weights dead-lifted from floor

45.5kg/100# x 3
55.5kg (f), 55.5kg/122#
50.5kg/111#
53kg/117#
55.5kg/122#
58kg (f), 56.5kg/124#
58kg (f, f, f, f), 56.5kg(f), 55.5kg(f), 50.5kg/111# x 3

Struggled with this from the 2nd set. 45.5kg/100lb felt easy, but 55.5/122 felt very difficult. Nothing was easy from there onwards.

Hopefully this will help with my chicken arms!

m/20/170lb/6"2

115/125/135/145/155/165

m/30/5'7"/155lb

110lb

in one of those noncrossfit friendly gyms, failure is not an allowable option.

Still feeling the effects of the holidays! Bleh!

95
115
135
155
185
135
135

Aloha,

Jordan

Slight elbow pain today.

115-125-130-135-140-145-155(fail)

32/180/m

135/145/145/145/145/150/150

95
115
115
125
125
125
125(fail)
125 (determined to finish successfully)

warmup and day 37 of burpee challenge
125
145
155x2
155 F
145
155 F
145 x4

then some abs and stretches

it's gotta be a psychological barrier. that's the only rationalization i can think of.

Damon: 135, 155, 175, 195, 205, 205, 235(f), 215 (pr),
Priscilla: 85, 85, 85, 95, 105, 115, 115.

Fun day to day, I'm loving the O-lifts. 215 was a huge PR for me...last time 185#.

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

m/41/72/175
ran 4m at 28:23
warmed up with 95lbs
as rx'd
115,135,145,155,160,160,155
First 160 was good, then form started to go. All above 145 were PRs

Warm up with some light cleans and snatches.

155
160
165
165 (f)
160
160
165
170

Cooled down with some front lever practice.

185lb
205lb
225lb
235lb
245lb
255lb
265lb (PR)

m35/169/5'8"
115
125
145
155
165
175
185
195 failed

m/22/5.11/235

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

2 mile walk/jog -- 30min

1xCFWU

95
115
125
125
135
135
145f

10 x 45lb
5 x 95lb

1-135
1-185
1-195
1-205
1-215

85-95-100-105-110-115-120

120 is my PR for cleans.. hmm

:)

26/f/136

need to practice these badly
7 rounds 135x5
1 attempt at 155 failed

115/135/155/160f/160/165f/165f

Overhead squats 95lbs

Hang power cleans
95
115
125
125
130
135
135

11 bar muscle ups

First time trying to go up weight with hang power cleans... still working on form. Started doing muscle ups again... worked the bar... will try out the rings maybe next week...

22.m.135.65"

as rx'd
165, 165, 165, 165, 165, 165, 165

165/175/175/185/195/205(PR)/215(f)/215(f)

135,145,155,160,165

Combined last two days into one:
Power Clean x 1
47.5kg 50kg 55kg 57.5kg 60kg 62.5kg 62.5kg

Followed by

DL x 3
70kg 72.5kg 75kg 77.5kg 80kg

Body weight 63kg.

CFWU
situps to 30 degrees below vertical
70# assist on pullups and dips, 5 rev-grip pullups and 10 bench dips 2d round

WOD
Power hang cleans
1-1-1-1-1-1-1-1-1 (I did 9 accidentally)
95-105-115-125F-125-125-135F-125

I've lost a lot of my explosive strength.

145
155
165
175
185
195f
195

135-155-175-185-190-195-200-205f

m/24/6'/190
215
225
240
245(pr)
250(f)very close! Next time for sure

Day 4 Zone Diet
100x2 jump rope
65x10
95x5
135x5
185x1
195x1
195x1 friend at the gym who is LI cert laughed at our form
155x3 for 10 sets while he poked fun at us
100x2 jump rope
pull up challenge
1 pullup for each minute, made it through minute 13 did a total of 90 minutes. didnt know rope climb was next day.

This was the first time doing HPC on max reps, i had to keep working on my form.

Warm Up:
45lbs, 5 reps
65 lbs, 5 reps
95 lbs, 5 reps
115 lbs, 5 reps
125 lbs, 5 reps
The warm up was really easy

135 lbs, 1 rep PR
145 lbs, 1 rep PR
155 lbs, (F)
155 lbs, (F)
145 lbs, 1 rep PR
145 lbs, 1 rep PR
150 lbs, 1 rep PR

95
115
115
125
135
135
135

really need bumpers

Skipped the Cleans today to get a Crossfit Total. Buckled down on my Zone recently and got PR's for both the squat and deadlifts today!!

Squat- 315(PR)
S.Press 165
Deadlift- 435(PR) -455 wasn't going to budge.
TOTAL- 915(PR)

Level 1 Cert @ San Diego this weekend!! Can't wait!

135, 135, 135, 135, 145, 155(f), 155(f) still working on technique

38/m/5'11/165

hpsn & hpc alternate through 113# then 108# hpsn and continued hpc
hpsn 83#-93-103-113f-108
hpc 83#-93-103-113-123-133-143-153-163-168f
20:00 total

49/m/143
135,135,135,135,135,135,140

105 x3
115 X3
125
135
135
135
135

Wanted to go heavier, but figured that max weight, doubt and a lack of bumper plates (regular gym) was a bad combination. Maybe I'll make a special trip to a different gym tomorrow and try again with bumper plates and to true failure.

135-135-135-155-155-155-155

22-m-210

135/155/165miss/160/160/160/165miss

as rx'd

in lbs
warm up 135x10
185 muscled it
205 slow out of the hole
205 quicker hips, easy catch
205 ditto, confident
225 sluggish but solid
225 better, faster
225 good confidence but finished with mildly tender left knee

f/33/4'11/130ish

50 x 5
80 x 5
100x 3
120x 1
140f
140f
140x 1
145x 1
150f
150f

then went back down to 80lbs for 4x5 to work that technique.

M/35/5'10"/175

185
185
195
205
195
195
200

M/23/205

165/185/215/235

back didn't feel so great worked on technique 135

Hang Power Clean

95-115-135-155f-155f-145-145
one more attempt at-155f

It has to be technique and practice I'm lacking... I look forward to doing this again to see much improvement!

M/29/5'11"/186

M 37 5'10" 152.5#

CF WOD 180
Sub: 7 RFT: 10 DB HPC (2x25# DB)

06:25.51

M/29/6'1"/182

205
215
225
230
235f
235 PR
235

Rest day for me today, went to the L1 cert in Ft Worth over the weekend and am smoked!

It was Awesome! highly recommend going if you can.

Thanks to: Drew, Jon, Chuck, Lisa, Dutch, and all at GSX!

Plus, i can now do Double Unders and got o-so close to a Muscle-up!

Thanks!

-Christian.
M/34/205'6'0"

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

Practiced more hang cleans after to work on form. Need to get under the bar faster and catch it a little lower...I almost catch it standing straight up!

185, 195, 195, 195(f), 180, 190, 200(f)

23/M/190

Was off the last two weeks because I was out of town, then caught a nasty stomach bug that sent me to the ER, so a little off:

175 (trial, didn't count it)
195
195
195
195
195
195
195

I think my form needs some work, there's not much squat in my lift at all. Next WOD I do on base I'll see to that.

90kg, 95kg, 100kg, 102.5kg, 102.5kg, 90kg, 90kg

M/30/6'2"/185

185, 195, 205, 215, 225 (pr), 230 (f), 230 (f)..*ugh @ 5 lbs diff*

M/32/172cm/72kg

60/65/70/75f/72.5/75/77.5f

m/20/165/5'9"

145-165-175-185-190(f)-190(f)-145(x5)

i see a lot of people saying that they worked on technique. this being my first time, i didn't feel confident with my technique, even after watching the video. can anyone tell me what points i should keep in mind for the technique of this lift?

m/31/176

176,198,204,204(f),204(f),204(f),198

115-135-135-135-135-135-145

did yesterdays WOD first

185 x 3
225 x 3
245 x 3
265 x 3
275 x 3

45-65-75-85-95-105-115

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

as rx'd (weight in KG)
50, 55, 60, 65, 70, 72.5 (failed, but did it after putting it down), 72.5kg.

Much harder than regular power cleans.

as rx'd (weight in kg)
50, 55, 60, 65, 70, 72.5 failed, but set it down and did it, and 72.5

How much rest should you take between these 1-1-1-...sets?

M/29/63kg/166cm

As rx'd

65kg, 65kg, 67.5kg(fail), 65kg, 65kg, 65kg, 67.5 kg(fail).

In reply to #467 Scott S: There is no time component to this WOD so you can have as much rest as you need between reps. I generally use 2-3 minutes as I feel this is enough time to let the energy systems at play get a sufficient recovery. Hope this helps.

As rx'd
135,145,145,155,165,175,175

Shoulders were fried after this one!!
AWESOME!!!!!

95-115-135-155-165-185-205(f)-185

120
120
120
130(ugly)
120
120
120

good fun, but my jump is still a bit more gratuitous than it is functional..

kgs: 75,75,80(f),75,75,75,80(f)
Still not feeling it.

75, 85, 95 x 3 fail, 93 x 2 (1st was really bad form, 2nd much beter, used smaller bar)

34/M/185

175,175,185,190,185,185,185

several failed attempts not incl.

Worked up to 190.

M/25/5'9"/160

7x135

need to work on basic olympic lifts, no history with it.

175
175
180(F)
175(F)
170
175
180(PR)

I guess I lost focus on the 3rd and 4th set

145-145-150-155-155-145-145

38/m/244

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

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

All about technique....and I ain't got it(YET)!! Having trouble getting "under" the weight.

Warm up 95lb
115
135(F)
135
135
115
125
125

Semper Fi!

as rx'd

135 - 3xs
165 - 2xs
185
195
205
215
225-fail
225

m/37/190

As Rx'ed
WU: Row 500 (1:50); Deadlift 320lb; JM

95
115
130
140
140(f)
140(f)
140 PR

165,195,200f,200f,200,185,185,

did not have it today.

M/24/158/5'7"

I'm doing something wrong on this one. It really hurt my shoulders even at light weight. I think I'm not getting under the weight enough and so I'm really using my shoulders and rotater cuff to take the weight. Not the best numbers.

CFwu with knees to eblows

95 warm-up
115
115
95
95
95
95
95

2000m Row

M/32/235/6'2"

185
195
205
215
225
235
245

M/35/170
205,200,195,185,175,155,135
EJ

CFwu

1st time at this one, not sure about form; tried sets

15@36lbs
10@45lbs
5@65
5@65
5@70
5@75
5@65

-

199

29/m/140kg

90/100/112.5/112.5/112.5(f)/90/100/112.5

PR at 112.5

I think the jump is trouble for me - technique needs work!
1.5 mile run & CF warmup
3x5 @ 95 lbs for form
then
115-115-125-125-125-125-125
10 min stairs

m/50/5'7"/195

29/f/5'10"/141

Hang Power Cleans
95x1
105x1
115x1 PR
125 - F
125 - F

135 X 1
155 X 1
165 X 1
175 X 1
185 X 1
195 - F
175 X 1

done at crossfit

PVC group warm up
Bar x 3
65 x 4
93 x 3

125 x f (form way off)
125 x 1
135 x f
135 x 1 (ugly form)
135 x f but better form
135 x 1
135 x 1

Thought about trying for 140 but was advised not to do so because after WOD, group training with cleans. Helpful, but sore today.

I did the last two days worth of WODS in a row both on Monday afternoon.

Dead Lifts 5x3, rounds were 295, 315, 315, 305, 295

Hanging Power Cleans 7x1 were 135, 145, 155, 165(f), 155, 155, 155, 155

I just moved to Naples, is there a Cross Fits Naples out here in Italy?

Joe

m/33/165
cfwu x2

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

155
175
185
195
205
205F
205

25/m/195

175, 185, 195, 205, 215, 225, 235 PR

Did yesterdays WOD first
5 x 3 deadlift
230, 255, 280, 300, 335

Todays WOD
150, 160, 170, 180, 190, 200 (f), 195

Awesome stuff
Hooah!

95-115-135-150-150-150-165

as rx'd

185-185-185-190-195-200-205

GOOD TIMES AS RX'D

185-185-185-185-190-195

As rx'd

139-144-149F-149-154F-139-139

My posterior deltoids started to get a bad ache so I dropped the weight back down...

135 for 3 reps x 7 sets. I have never done this before so I needed to practice my form.

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

101, 123, 133, 133, 145 (f), 133 (f), 133

m/38/196/70

CFWU x 3; sub L-PU x 10
Burg WU

HPC: 135, 155, 165, 175f, 175f, 165, 135x2

Got some good form tips from an Oly lifter in the gym.

Post:
Thruster 21-15-9 @ 65#

Hit a plateau at 155. Failed twice at 160, then got it. Failed 5 times at 165, then got it. 165 is my new PR. I had to get a lot more aggressive/explosive to get the higher weights. I need more work on my Oly lifts.

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

42.5kg, 42.5kg, 45kg, 45kg, 45kg, 45kg, 47.5kg

Enjoyed this one.

Also did Oly work from Mikes Gym Day 5 week 2

1. snatch: max for the day

2. cj: max for the day

3. fs: heavy single

Good Fun

Spoke to the gym manager today, think trouble might be brewing.

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

hang power clean
135-165-165-175-185f-175f did a power clean from the floor at 175 at the end. I actually dropped the weight on the 185 attempt. (I do these on the second floor of an apartment building; that kind of freaked me out a bit.)

M/26/180/5'11"

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

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

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

M/29/6'3/175

95, 105, 115, 125, 130, 135, 145F, 140

cfwu w 10 pull ups * 3.
5 reps * 7 sets hang power clean.
1st attempt ever, worked on form.
45-65-85-85-85-95-85
Almost failed on set 6.

32/f/5'4"/130

Did these around 8PM so posting late.

HPCs 7x1:
105
115
125
135F
135
145F
145

I guess that's a PR since I've never done those heavy before. Same as my Power Clean PR.

M/30/6'/215

95, 135, 145, 155, 165, 175, 185F

WOD hang power clean 1-1-1-1-1-1-1
burg w/up x 5
hpc 45k x 3,50k x 3, 55k x 3,60k x 1,
62.5k ,pr, 65k,f,65k ,pr,65k,65k,66k,f,66k,pr,
66k,66k,f,66k.
up by 11k in the last few months,lot more to come.
focussing on technique(trying to,while the chimps were havin a tea party)lots of distractions ,but managed to shut them out most of the time.

m/42/207/5'11
135
155
185
185
185 205F
185 195F
195
185 200F
200PR

getting my biggest lift at the end I am aware that technique is the key to getting stronger. I really had to get myself psyched at the end to get the PR

m/29/190/6'3"

155
155
175
175
185
185
205f
195pr

145 155 165(f) 155 160 165 175

anyone know when we did these last?

Still trying to figure out the form on this one. I am really having trouble getting a feel for this one.

CFWU x 2

as rx'd
135
145(f)
140 (f)
135
140
145(f)
145

First time back in the weight room since the end of November when I had some shoulder problems. Minor foot surgery in early December then traveling over the holidays kept me busy.

m/44/72kg/178cm
From floor, weights in kgs:
30
40
50
60
70
80 (f)
75
75 (f)

Followed up with previous days Deadlift WOD.

27/m/155

95, 115, 135, 155(f), 145, 155, 145

Back after a christmas break

Thanks Bingo and E. Bingo may have been a little harsh, but deep down I know he is right.

E, what is the Paleo diet?

warm up: hang power cleans
5 x 75
5 x 95
1 x 115

wod Hang Power Clean 1,1,1,1,1,1,1

1 x 135
1 x 145
1 x 150
1 x 155 pretty ugly, but new pr (prev best 140)
F @ 155
1 x 155 much better
F @ 160
F @ 160
1 x 155
1 x 155
5 x 135 just to finish with a bang.

145, 155, 160, 165 fail, 155, 160, 160

33/m/210/6'5"

155
175
185
195
200
205f
195f

Wow seems like there are a lot of cfiters in the same boat I am in with these weights:

135
145
155
165
175f
175f
165

More next time boyz!

48/m 190

As rx'd. 165/175/185x5. It took 9 shots to get the 5 singles.

24/m/193
185,185,195,195,205,205,215F,185

m/31/230/69"

155-175-185-195(F)-185-190-195-200

155

44/6'1"/190

205 210 215 220f 220 225 230 235f

Never done these for 1RM before and had no idea where I'd go with it.

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

I guess all of these are PRs and the 215 matches my current Power Clean PR!!! Was a good day!

185
205
225
235F
235F
235F, elbows too slow for all
225

Finished up getting 225 and failing at 235. 20 lbs less than last time, although I worked out at a new gym and had to use a fat bar, which made a significant difference. Probably would have gotten at least 245 again with the regular bar.

m/31/5'11/179

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

Did not keep track of weights/rounds but I know I got up to a max of 185 somewhere in there. Pay more attention next time.

as rx'd
135/145/155/145/145/145/145

28/M/6'4"/195

109/131/141/151/161/166/171

25/m/157/5'8"
95,115,135,155,165,175,145 #'s

45/50/55/60/65/70/75/80/85/90(f)/90(f)

WU: 1mi., lunge str., 20 pull up, b ext., sit up, sq wi/bar, dips,

135/155/175/185/185/190/195

Warm up: Bergener
WOD: As Rx: Hang power clean 1-1-1-1-1-1-1 reps

George M/40/5'8"/160#
75, 95, 105, 125 PR, 135 Fail, 130 Fail, 130 PR
My previous PR was 115, but I thought it was 95, so I started lower than I would have.

Julia F/44/5'2"/155#
50 PR, 55 PR, 60 PR, 65 Fail, 60, 60, 60
Previous PR 45.

Connie F/10/4'10"/90#
50 Fail, 30 PR, 40 Fail, 30, 40 Fail, 30, 30
Connie was very disappointed with the fails, but she finished the workout anyway.

M/162/25

Running a day behind. Catching up is gonna suck! Climbed a little timid in this one!

155-175-185-205-205-215-225

First week of trying to follow all WODs religously:

Worked up with some easier sets to 135#, then did

135,135,135,135,155 fail,135,135 fail

M/23/152 GregAwu

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

m/17/6'/210

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

didn't really know where to start, but definitely wasn't at 185

CFWU3

HPC at 95x5, 115x5 for WU

135-135-145-145-145-145-145

had a feeling this wouldn't go that well and I proved myself more than right

CFWU
50-55-60-65-70(fail)-70(fail)-65-65

Did 5 rounds of 3 reps of ang power clean

average weight was 130. tried 150 for about 2 reps with bad form.

155
160
165
175f
175f
155x5
165x5

M/33/230/6'

155
165
175
180F
155
175
180F
165

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

25/m/200

155-165-175-185(fail)-180-180-185

03:32
07:57
13:09
18:48

F/22/5'6"/140

120#
Was not feeling it. Was sick the last few days so my body was a little run down.

135/145/155/165/175(f)/175/180(f)

Age 53/BW 240# Hang power cleans (95/95/105/105/115/115/125)

Hang power clean
1-135 lbs
2-135 lbs
3-145 lbs
4-155 lbs
5-155 lbs

M/203/6/39

135
155(f)
145(f)
135
135

Wow the weight didn't feel bad i just couldnt find the technique or explosiveness.

95, 105, 115, 125, 135f, 125, 130, 130

Need improvement on form. Especially, speed to get under the bar.

135
135
135
155 F
145
145 F
135
135
155 F
135

then worked on form using only the bar

135
145
155
165,160,155 (lots of fail)
145

175, 185 (full cleans)

Theresa:
w/up @ 65# x3
75/80/80/85/85/85/85
(work on hip drive!! & quick elbows!!)

M/32/189/6'

CFWU

95# x 5
135# x 3

155,175(miss),160,165,170,175,180(miss),175

Clean and Press
2 sets 135 x 5
2 sets 135 x 3

24/m/183

135
155
175
195
205
205
210 PR

Finished up with tabata run 8.5% and 8.5 mph

Brandon H:

135
155
175
195
205 (squat clean)
205 (squat clean)
205
210 PR

Mike F:

115
135
145
155
165
175
135

only had 135, so i just did 5x5

CFWUx3
Burgener warmup
135-155-155-165-165-165-165
Clean practice with 135 roughly 10 reps.

cfwu x 3

Did a mixture of cleans, jerks, ect. also to warm up. Worked on aggressively getting uder the bar...I have a tendency to float it up and it gets out in front of me....no good!

WOD as rx'd
135
155
165
175
185
185
Form still sucked but I got it done. Very slow transitions on the 185...

C-
worked up to 155 failed on 160

male, 36 y/o, 149#, 68"

CFWU
WOD 135, 135, 145, 145, 155, 155, 155

26/5'9"/134

45-50-55-55-57-57(f)-55 kg

Didn't feel great today. Fighting off a cold and these felt way heavy. Last time got much higher on these.

135 135 145 145 145 145 145
Did 5 x 3 deadlifts prior

Hang Power Clean
1-1-1-1-1-1-1

60kg
70kg
75kg
80kg
85kg
87.5kg(F)
87.5kg(F)

First time attempted HPC max so all efforts PB. Did WOD in my garage. Felt good to be back in there.

ran 2 miles round the park

didn't time myself....

25s

As rx'd:

50, 50, 55, 55, 60, 60, 60 (in kg)

M/33/70"/170

Still learning how to do these properly. Started easy.

65, 95, 105, 115, 125, 135, 145(f)

warmup: Burgie, 135x5, 185x3

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

sooo close to getting 255...

135
140
145
150
160
170
175 f

140, 160, 170, 170, 170, 175
35/M/6'2/190

Did pretty extensive warm-up and worked on form a lot, after about a week out of the gym.

Bree: 65-90 lbs all reps. Totally hit a mental block... Bree is much stronger than this.

Ben: 205,215,225,235 missed,225,225,225 missed,225 didn't want to end on a bad note.

Good to be back.

34/M/190/6'

185
205
225
235f got it to shoulders, but didn't stand
230 pr
225
215
205
205

Then worked squat cleans with 135. Back still sore, but getting better.

135# all reps

M/22/6'1/185

made up on 1/7/08

225 X 1
235 X 1
245 X 1
255 X 1
265 X 1 (PR) (2 attempts)

Felt pretty good. Glad I got that last one.

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

135-145-155-160-165-170-175

33m/5'10"/200#
135
145
155
165
175
185
195

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

115-120-125-130-135-140(fail)-135

135-155-175-185f-185f-175-180

hang power clean

135 155 155 155 155 160 160

36m/198/6'

32/m/230#

115x10
135x5
165x1
185x1
195x1
205x1
115x1
125x1
tap, no bumpers.

95x5
115x3
135
145
155
165
165f
155f
150f
145
155
160

not good at HPCs. Did sets of 3 to work more on form.

135-145(2)-140(2)-135-135-125

m/5-8/162/36

m/41/212

kgs
50,80(F),70,75,80,80,85(F)

warmed up with 45x3

65f
65
65f
55
60
60
60

34/m/180

135
145
155
165
175
185
195(f)
195(f)
135x10

109, 119, 129, 139, 143, 148, 153

65kg, 70kg, 77.5kg, 80kg, 82.5kg, 85kg, 87.5kg

Hang Power Clean, variation in WOD:

45 kgs x 1
50 kgs x 1
60 kgs x 1
60 kgs x 4
60 kgs x 4
60 kgs x 4
60 kgs x 4

Did this on the 6th
CFWU x3

warmed up with 3x45 just to practice form.
60x1
65x1
70x1
75x1
80x1 PR
85x1 PR
90x1 F
90 x1 F
I could feel it was more fear than lack of strength. My form was off each time I picked up the 90. I Know I'll nail it next time. I'll be practicing this one!
Lysa

155-175-185f-180-185f-185

followed by 3 rounds 135 X 10

Finished 100 days of burpees - total 5050!

135/135/145 (NOT)/135/145(NOT)/135/135.
Wear gloves.

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

done Tuesday 1/6/09

26/f/5'2/130#

breakfast: run 52 minutes = 7 miles

cfwu, warm-up hang power cleans 10x45#, 5x65#, 3x85

WOD:
95-105-115-120-125-130-135(f)

blah fingers almost tearing and back blasted from deadlifts.

M/31/5'9"/165

135
145
145
150
145
145
145

As rx'd. Looking forward to doing my bodyweight in the pseudo near future (helped by the fact I am losing weight)

95, 115, 135, 135, 145, 155, 165

24yo/m/5'6"/155

95, 115, 135, 155, 165, 175, 175

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

155, 155, 160, 160, 165, 170, 170f

Maxed out at 155.

age 19 bw 170
135/145/155/165/175(f)
then i started over again and worked to correct my form. got back to 165 with proper form then called it a day

m/39/5'4"/142

111
122
135(f)
135
146(f)
146(f)
146

135-155-135-135-135-135

m/22/6'2/170

140
150
155
165 (f)
165 (f)
160 (f)
160 PR!!!!!

first time on hang power cleans

m/30/163

145, 155, 165, 175, 185-F,F,F, 180-F, 175

I really wanted to drop into a squat to catch the fails.

f/25/5'9/139.5

65, 75, 85, 95, 100, 105, 110-F, 110

M/29/5'9/176

135
155
165F
155
155F
135
145
155

M/22/5'9"/150

95,115,125,130,135,135,140

25m/5'8"/217.2lbs

Hang Power Cleans- 7X1

135X1, 145X1, 160X1, 170X1, 175X1, 175X0.5, 175X1, 175X0.5

I missed 175 twice and my form was a bit off, so I couldn't flip the bar. I'm hoping to see big increases in both the deadlift as well as clean and press movements in the near future.

m/178/5'10"/34

Hang Power Clean 1-1-1-1-1-1-1

145, 150, 155, 160 (F,F,good), 135, 135, 135

Not getting under bar. Not turning elbows around fast enough.

Weighted Dips 1-1-1-1-1 (never done these before)

70,80,90,100,105(F)

70kg
70kg
75kg
80kg
80kg
80kg
85kg (fail)
kicked my butt and succeeded with 85kg ;)

Generating enough power going up but don't dip under the bar properly yet.

did 2 PRs today

warm up then
60kg
62.5
65 (old pr)
67.5
70

didn't push any harder but did 2 x 4 x 60kgs to finish

m/48/175

135
135
155
165
175
185
190

23/m/180
145-145-155-165-175(f/squat clean)-175(f)-165

cfwux1

135,135,145,155,165,175(F),165

post -- heavy legs, shoulders, tris

145, 150, 155(f), 150, 155(f), 155(f), 155

Got my wisdom teeth cut out yesterday...fun fun.

185
185
195(f)
185
175
165
175

Worked on form quite a bit after the WOD. It's frustrating, my form is good until I start goin to heavier weights. Just keep workin on it I guess. Anyone wanna buy the percaset that I got from the dentist? lol

115,125,135,145,155,165(F),160(F),155

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

95-100-100-105-110(f)-110-115(pr)

135, 155,165,175,185F,185F
started technique work. I'm throwing it up too much.

135, 185(fail), 155, 155, 165, 175, 185, 135x7

95/105/115/125/135 x 3

CFWU x3

as rx'd

135
145
155
165
175(f)
155
155
165

Should have ramped up earlier, but have been off for a while. Can't drop the weight either, which makes us have to be a lot more conservative.

135
155
165
170 Fail
170 Fail
165
165

(completed 1/11/09)

135,145,155,165,175,185,190(fail)

@thegym

135#
145#
155#
155#
160#(F)
155#
155#

Made this up today

CFWU (false-grip PUs and dips on rings, GHD SUs)

Got to 165lb (PR). Feel like 170lb+ isn't too far away now.

Take care!

110-130(form)-130(fail)-130(fail)-110-120-130

Man, this is a really difficult lift!

115, 135 (F2x), 115, 115, 125, 135, 135, 145
Feel like I could have done more but had to run to a meeting. Aggressive mindframe made a big difference.

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

1st time doing singles on this. felt good, went back to 185 for the final one to ensure good form. loosened up the back after deadlifts yesterday...or not

m/36/6'4"/97kg

Did not do.....back still sore from DL's

Watched the videos and this is my first time doing proper HPC rather than PC. And they are much weaker too.

CFWU x 3
HPC: 95,105,110,115F,115F,110,110,110,110

135,145,155,165,170,170,170
I would of liked to try to go heavier but my gym doesnt have any bumpers.

crossfit warm up followed by

10 x 88lbs
10 x 110
6 x 132
1 x 154
1 x 165
1 x 165
1 x 154
20 x 88 lbs

M/37/185/5-10
As Rx'd
7 x 1 hanging power cleans

185 x 5
190 x 1
200 x 1 (PR)

better form but still need to duck under better.

47/m/184
135
145
155
165
165
165
165

155, 165, 175, 185, 195, 205, 215F, 215F

Went pretty easy on this one, I was feeling pretty rough.

135
155
155
155
155
155
155

m/35/5'9/177

CFWU - 3. Reg reps. Superman. Burgener.

WU - 135X3
155,165,175,175,175,175,175
Disapp with weight. Tech was not good. Tried to focus on ankle/calf ext. Work on hips & shoulders in the future.

95
115
125
135
140
145 fail
145

37/m/215lbs

111-131-141-161-171-181-191-196F

1X 115
2X 135
2X 125

concentrate on form
comfortable base, staight up, with SHRUG

28/m/185

135
155
175
185
195
205
215

80
85 failure
85
85
85
90 with surringer
90 ditto

All in kgs

33 yom 211 lbs.

135-155-185-195(f)-195-195-205. Form a little sketchy on that last rep

165
175
185
185
175
175
175

01/19

135
145
155
165
185f
185f
165
170

SSC

135x5
185
205
210 ugly
215 ugly
225 Failed close quicker elbows
225 failed
135x10
Dont linger in the hang position.

135
155
165
175
175
180
180

Jennie: 27 F 165# 5'9"
85-95-105-115-125-135-145

Meyer- 155-170-180-190-205-215-225f 3x
3sets of 5 hang jump shrugs
stocker-65-65-65-75-75-75

26/155/m

65
85
95
105
115
125(f)
95

95 / 120 / 140 / 160 failed / 160 / 170 failed / 170.

36/M/158/5'8

cfwu x 3
wod modified
30 reps hpc 115# for time
5:44

at rx

135
155
185
195
205 fail
195
195

M/31/6'/178

176
187
198
204 fail
204 fail
193
193

Matt - 135,145,155,165,175,195,215(f),205(f)
Rachel - Heaviest was 55lbs.