i was hoping for a single Modality WOD today so i can redeem my 10K later on!!

Didn't this just come up on Jan.5? Either way, I'll take it!

Oop, here come those thigh bruises again!

Just got back from Whistler. The CF at Whistler looks pretty sweet... too many days on the hill to make it to one of there spots but checked out the facility....Good job guys!

Guessing not too many PR's tomorrow. I'll try to get extra rest.

damn again hang power clean???? And max loads!!! I realy don't like hang power cleans maeby change it with a metcon (of course a hang power clean wod)

Love the POSE stuff tried my hardest to maintain but broke down a little around 8k. Feel pretty damn good though so I'm hoping my trchnique is descent. I will have ti get out the video camera.

Just started CF about 1.5 months ago, been waiting for some bench press or some more chest exercises, must have something up soon?

woohoo, these are my new favourite exercise :D

I've been hearing a lot about POSE. Can someone either tell me where I can find the link to it, or tell me what it is? Thanks.

128# last time.

For sure going to do way better than that! 140 would be nice :). Just have to commit and be fast!

#10

Check the CF journal under running. Watch today's video.

# 11 - you are dropping lbs.. Have you been zoning?

Awesome! This goes well with my goal to keep up the little strength progress I made in 4 weeks of Starting Strength!

Steve #8--
CF doesn't do "chest days" but you'll see Lynne pop up every now and then, and your chest, shoulders, and tris will get plenty of work with burpees, Tabata pushups, and the whole family of presses.

Jaybear #10--
Here's a good intro to POSE with some drills to improve your form. http://www.sportsinjurybulletin.com/archive/pose-running-technique.html
Long story short, POSE is a technique that helps you run faster, more efficiently, and safer on your joints by eliminating the heel-strike and toe-off that most people run with. It helps you run more like human bodies were designed to run before Nike and everyone else ruined it.

Love the singles, also must make up the 10k due to destroyed legs, I smell Grace soon. MJ thanks for the book it is awsome. 3-2-1 Go

Guess I should not have gone heavy on deadlifts today. Grip will suffer.

RE: chest days
mine get plenty of action from doing pushups, dips, ring dips. ring pressups, and even kipping!

E #15

Awesome, thank you for the link. After reading through it, I was pretty surprised to learn I had taught myself the same running style in high school. I had a problem running flat-footed, and was tired of the jokes so I altered my running similar to what POSE presents. Thanks again!

128# last time.

For sure going to do way better than that! 140 would be nice :). Just have to commit and be fast!

Didn't this just come up on Jan.5? Either way, I'll take it!

Comment #2 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/180#)

Yeah, Kev. Lat time I got 105 kg, and failed on 110 kg. GONNA NAIL IT!

once i loved bench but since crossfit bench is just part of an egomaniac past...if you want to bench wait for LYNNE or LINDA...be patience steveB and sorry my english is terrible

Hi s'more! How did the 10k go?

Too bad BMack's skills and drills vid wasn't posted last night! The jump rope drill looks like something I can incorporate every day, since I suck at POSE. I coulda used some POSE coaching today!

Thanks for another great video, Coach.

Just saw the video:

You know I get more flak from trying to improve my running form than just about anything else I do.

Today, Nick form Olympic Crossfit ran a POSE seminar and he is awesome. I've learned a ton of technique from Nick and the books that he has given to me to read on the subject.

Here's what I tell people who say " How hard is running, I've been doing it sine I could walk and I run just fine!"

I tell those folks " I've been eating since I was very young too but I didn't learn to eat right until I was 42, and it has dramatically improved my performance".

Put that in your pipe and smoke it....

Have Fun, Train Hard,

Billy

s'more - you said that forbidden word - Linda. Now you have done it. LOL

My favourite lift. Cant wait to get into it.

Allisonnyc - didn't get to the run yet but will do it this arvo. you were right. good tunes will sort me out

***A BINGO REPOST***

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.

Comment #62 - Posted by: bingo at January 5, 2009 4:18 AM

"I've been eating since I was very young too but I didn't learn to eat right until I was 42, and it has dramatically improved my performance"

Comment #24 - Posted by: Billy

Amen, Billy. Great response.

"My favourite lift. Cant wait to get into it."

Comment #25 - Posted by: Rookie - Crossfit Gold Coast

Like in about 5 minutes? LOL :)

How good is this? Herm found my post!

Best of luck with this to all. Have fun. Be safe. come back tomorrow.

3-2-1...Go!

I'm glad this is the WOD. I tried to do "Murph" on Thursday and had to take a day off yesterday. 10k will be for tomorrow but I did do some hill sprints today with POSE and felt a huge difference. Thank you #15 for the link, it was very informative. It is always great to research certain techniques and find additional evidence that support crossfit.

I just wish there was a crossfit community I could train with. I think I may just try out crossfit Boston. Does anyone train or has trained there?

hi Herm nice to read you...the 10k really bad bro my lower back my abs MY LEGS!! Hurts so badly...love the pain but mess up my PR 47 min with hills but today 54 min almost flat road, i start with a 4:18 pace but end with a 6:34 i end fried 39*c too hot jeje...

Rookie sorry bro but i feel THE 3 BARS OF DEATH "Linda" very very close....and i like that

Ring Question:
I am hanging rings from a pullup bar for ring dips/muscleups. How high off the ground should the rings be when hanging? I am 6'1".

"...change it with a metcon (of course a hang power clean wod)"

Comment #6 - Posted by: s'more

"Nasty Girls":
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Dennis Day - nice to see you on the main site vid with BMack! It's awesome to see how far you've come!

Amazing how obvious the before/after difference is, even to my untrained and not particularly "perspicacious" my eye is for running. I gots to get me some more of that POSE, my man ...

cfwu x 1

hang power clean:
133lb x 1
143lb x 1
143lb x 1
153lb x 1, fail
148lb x 1
148lb x 1
153lb x 1
153lb x 1

previous 1/5/2009:
146lbs x 1

holy crap, someone beat Rookie to the workout! Is the world going to end now???

we are in the same chanel Herm that's what i was thinking the only thing that hold me back is my left shoulder that hurts not too bad but hurts...but nasty girls came to my mind inmediatly bro i hope feeling better tomorrow to hit nasty girls and beat my last 13 minutes pr

question:
If i'm in a gym where failure is not an option should i sub something for this or just keep weights in "safe zone"?

and Herm, Rookie i hope you can understand my english cause i read my post and it makes me feel DIzZy...sorry guys

haha, s'more i can read it!! I accept and enjoy your "terrible english" as you call it haha :)

mds #30--

Depends on how long your arms are, but assuming you can do muscleups you probably want the rings high enough for you to do your MU's from a dead hang...8 feet maybe based on your height. That is, unless the bar is too low to allow that, in which case you can hang them lower and do your MU's from a sitting start position. For ring dips I usually hang them from just above waist height so I don't have to do a full MU to get started. Just bend your knees and you can get full range of motion then.

"holy crap, someone beat Rookie to the workout! Is the world going to end now???"

Comment #35 - Posted by: Eric Gohl 22/5'10/164

True! WTF happened to Rookie?
-----------------------
"question:
If i'm in a gym where failure is not an option should i sub something for this or just keep weights in "safe zone"?"

Comment #37 - Posted by: creedles m/30/5'7"/160

Sub out failures for PR's.
-----------------------
"and Herm, Rookie i hope you can understand my english cause i read my post and it makes me feel DIzZy...sorry guys"

Comment #38 - Posted by: s'more

That was funny enough to spit chicken and broccoli all over my MacBook! s'more you are awesome. I really appreciate your 'bad english' and enthusiasm! I hope the shoulder is good to go tomorrow.
---------------------------------
Tomorrow is the "Bad Girl Open" (women only) Olympic Weightlifting meet at my gym. Check it out online:

badgirlopen.com

Please take the time and read:

Two weeks ago I met a good man, a quiet coach with the love of his athletes. Yesterday, I spoke to him about joining his lifting team. This morning after waiting for him to show up I was leaving the gym when I noticed that one of his long time students was crying. This morning we recieved the phone call that they had found him dead. I have no other details at the moment but this young man worked with the likes of Casey and Mike and was one of the kindest men I have met. We honor fallen military all the time and I am proud to have served. I am asking if we can honor this man, this olympian, this coach with a workout. His name was Andy Garcy and I was proud to have known him even for a short amount of time. Read below from an excerpt of the paper and get a glimpse of the man. He was to young...

So who is this multitalented, 30 year old coach, Andy Garcy? Coach Garcy trained under his father, Tony Garcy, an Olympian (1964) in Olympic style weightlifting. In 1996, Andy became a resident at the Olympic Training Center and in 2000 competed at the Olympic Trials. After completing his B.S. in Health Sciences at UCCS in 2005, Coach Garcy brought a wide array of talents to the gym - from coaching elite athletes to sports specific training for high school athletes to clients who want to lose weight and get fit. He works with all ages, all goals and all levels of athletes. When asked why he decided to become a coach, he said "The bottom line is that I enjoy the other side of competition as a coach now. I once got all my medals on the podium as an athlete; now I'm getting them through my athletes. It is still a rush and sometimes an even bigger one."

Playground Cindy #13: YES. Like a MFer. I just took my first cheat day and went all out.. Man, do I LOVE Thai food and Peanut sauce ;). The first 2 weeks were total hell - low energy, major loss of strength, sadness, sick feeling which I was calling a "Zone Hangover".. I was pretty much miserable across the board.

Robb Wolf changed my blocks up a bit - 10 blocks protein, 5 blocks carbs (3-4 of which right after a workout with the same amount of protein and no fat) and 25 blocks of fat (original 10 plus 3 for each of the 5 carb blocks I took away)

It was a little confusing at first since I had just got the hang of the 1:1:1, but I'm not as hungry and my performance is starting to go back to normal.

Can't wait for it to shoot through the roof. Consistent 3 on 1 off will help with that too (and leaning out).

But for the record - I'm only interested in getting leaner so I can do "Linda" as RX'd and get more pull-ups and Muscle Ups. ;) It's the performance I'm after.

Sorry about the double post - as much as I LOVE my BlackBerry, it does crazy things sometimes. Calls people by accident and makes me a double poster. :/

no Herm thank you bro...

Eric - LOL. bugger. cant believe someone got to it first. gutted. oh well there is always next cycle.

Herm - in about an hour. sorry for the delay :-)

s'more - all good my friend stop stressing

Rookie - I didn't get to do it either but I REALLY tried. I bundled up (hat, gloves, sweat shirtS, knee socks), went to the track, hopped a fence, ran 100m and then ran screaming back to the car with numb fingers and toes.

It just wasn't happening. I was a bummed icicle.

I'm making that dang thing up - if not tomorrow then the next day. I'm CrossFitting my fingers for some tolerable temperatures.

Hi,

My workouts have lacked intensity lately....my mood is a little low....any tips for getting back into the swing of things? I used to train at a Crossfit gym however, now do the WOD at home or a local, regular gym. Also, I have not taken a day off in a week....lack of intensity means that I do not get so fatigued.

Thank you for allowing me to write this out....it is helpful.

Good thoughts to you all,

Jen

Al - think i would prefer the 33 degree heat over here in Oz. getting it done this arvo

Jennifer - Why don't you try taking about 2 or three days off in a row. Every once in awhile I get like how you described. As had as it is to rest when you don't feel like you need it, it might be just what you need to reboot and come back stronger, pumped and ready to hit it hard again.

Good music helps, too. And maybe buy a new cute workout outfit. It's the little things sometimes :)

Great running drills and skills with BMack.
My 5k race time improved by a whopping 32 seconds on the hilliest course I have ever run after the first Endurance Cert I attended.
Brian breaks down your run form and gives you the tools over the 2 days to run very efficiently, and my clients have really benefitted from them. So much so that I am now into my second 6 week running program with everyone killing the runs.
The guy knows his stuff and is changing the face of the Endurance game as we speak.
Greg Glassman of the Endurance world!

as rx'd

70-75-80-85-85-90-92.5-95(PR)

Gonna check weight tomorrow and stuff. Hopefully I'm up 4 pounds (!!!).

I've been working on cleans for a few days. I probably don't have them down pat, but I'm still going to do them tomorrow. Afternoon will be spent helping my buddy with lifting stuff.

great Rookie now are you ready for LINDA??? Just kidding it's impossible to be ready for DEATH...

Jennifer - I feel you. I'm on month #3 w/ CF and this past week, I felt like I was killing myself on each WOD; great work but absolutely spent. Also, by Friday I realized I'd dropped almost five pounds through the week. I'm taking the long weekend off and eating to my heart's content. I suggest you do the same.

hey there
should i double my fat blocks or what ?
well , i was getting fast performance increase on the 1:1:1 provided good quality sleep time and recovery , but now that sleep like 2-3 hours a day my performance is going down like hell i can't do anything in good times even in last fridays'WOD pukie gave me some hard time after that my performance started to go up a bit but it is like short brusts then i am out again , can't take a rest from the WOD these days and can't sleep more some i am tring to optimize my recovery as much as i can -started taking multi-vitamins , omega 3 - so should i go ahead and up my fats or what ,BTW my Bfat percentage is 8%
Guys wish me luck in my programming exams(exactly after 2 hrs) :s
Love to be in the crossfit family

IG #55--

Without knowing any more about your situation, I'd say you need to find a way to sleep more than 3 hours a night or you're going to die before you turn 40. No adjustments to your diet or training schedule will help you overcome getting so little sleep.

I'm just starting this. I was wondering. What is the warm up and how much weight do we use? or is there some place on this website says all that stuff?

E--
i am trying my best to sleep these days but it means i would either miss a WOD or Study less and can Compromise any.
Kz--
check this one out it is a good warmup
http://media.crossfit.com/cf-video/CrossFit_GregAWarmup.wmv

Beautiful picture, wish I was there! Awesome workout, will go well with my mile swim.

Herm and s'more and Bingo, and Allison in NYC....all of you guys that constantly post and help out all of us newcomers...you guys really inspire me to do nothing but better myself at crossfit as quickly as possible so i can start to help out like you guys...thanks for all you do, been doing crossfit for about 3 weeks on a constant basis with the WOD's and i throw a crossfit endurance WOD in usually on the heavy days, love it guys, keep it up and help people like me stay strong! and s'more i think there might be a post everyday that says how bad your english is haha! its great man i can always understand what you type!

Comment #41 - Posted by: Herm @ CF Los Altos, CA

Whats PR's? sorry if this a noob question

Todd: You've got it. It's part of the beauty of this incredibly supportive community we've been blessed with by the Glassmans. It's like paying it forward.. and it's fun.

You're always welcome to e-mail me if you have any questions or just need a pep talk or some extra encouragement (we can all use that from time to time.

The Message Board and The CrossFit Journal are both musts, too. Not only for newbies, but for everyone.

Good Luck and Welcome to the Wonderful World of CrossFit!

Creedles:

PR stands for Personal Record.
You might also see PB which stands for Personal Best.

One more thing, Todd and other newbies -Read the FAQ and watch all of the Exercise Demos! Not just because we care if you ask question (at least I don't), but because there's just so much darn information there and it will help you tremendously with your training. And the videos are so much fun. :D

Allison I definitely subscribed to the Journal about 2 weeks ago and go through it all the time, thanks for the advice!

Must have a mental block with 190+
Boots & Utes
135 X 7 for WU
175
180
185 (Very easy)
190 (F)
190 (F)
185
200 (F)
135 X 10 to work on form
Maybe I just need to get more aggresive with it.

Warhorse, Cash Gym.
Should have eaten breakfast first...or waited.

WU - 45x5, 95x3, 115x2
135
155
165
175
185 (Failx2)
175 (Failx2)
155

then 135x3 in a row.

Completed
Squat Cleans in garage with luke
worked up to 75kg and missed 80kg a few times.

as Rx'd
135
155
165
175 (F) bar-solar plexis collison
165
170
175

m/43/74kg
Burgener skill transfer WU.
HPCl x 1:
60 kg
60
65
65
67.5
67.5
70f
Difficult exercise. Working on form.
Post-WO: Iron-cross, DL, Handstand training

As rx'd:
135/155/155/165/175/185(f)/175/180(PR)

I am also trying to get my first muscle-up, so i did 10 jumping muscle-ups in addition to the hang power cleans.

Thank you for the advice...I will heed it. As for running in the cold? Yes, I empathize. I live in Toronto and have purchased treads (because skating is not a substitute!), hat and neck warmer....also, mountain-climbing mittens for my fingers. You feel like a kid and that is amazing!

Best

M/32/155/5´10"
In kilograms: 65/70/72.5/75/77.5/77.5/77.5
Still need to work on form a bit.

Todd welcome bro we are ready and happy for help you...welcome bro to the crossfit family don't forget to post..train hard bro

WOW! Just did 5K this morning than 5K at 1630 than the WOD. I didn't do the 10K yesterday, too busy and had to split it today. I really felt it in the Power Hang Cleans. Old set on 5 jan 09:
135
135
145
145
155
155
This time:
135
155
165
175 BW
185 failed 175
175
170
Big jump. Been Cfing for 2 months and totally changed my diet. Will go Zone next month when I get the book. I currently deployed to Afghanistan Pech Valley
I live CF now thanks everyone for your comments and the CF journal.

I almost forgot:
M/35/5'10/175

#61

"PR" stands for "personal record" of whatever exercise or weight.

How often do we do push ups or any chest related exercise here? I haven't seen any this month

ps: sorry for my English!

WOD worked up to 75kg PR ( = 165lb's)

Then alternating between:

100,80,60,40,20 squats
4,8,12,16,20 pullups
4,8,12,16,20 ring dips

in 25:53

CFWU X 2
Indoor Bike Ride 23:00 with one interval set

25/m/5'11"/200
205-210f-210f-210-210f-210-210f
then 135 x 5 x 5

Another low energy day today.

WU - 45# empty bar
135#
145#
145#
155# missed
155# missed
145# missed
145#

Same max as on 5 Jan.

M/29/5'9/194

CFWUx2
WOD:
145
160
175-PR
180-PR
185-PR
190-fail
190-fail

I maxed out on this WOD 11 days ago at 170, so I'm pretty happy with adding 15lbs in less than two weeks. I don't know if its my form, my strength, my confidence, or a combination of the three that are getting better, but I'll take it! I didn't get to do yesterday's 10K thanks to work, so I'll be making that up tomorrow.

31/M/190

as rx'd

100
120
125
135
150
165
180
Thought I'd try 185 just for kicks and got it which is a PR for me.

Next time I'll try 190

I am fairly new to corssfit and I was wondering whether or not the use of wraps on hang cleans were allowed. I have around a 120-30lb difference between what I can hang clean without wraps compared to what I can with. Although I feel like my grip is getting stronger, it still isn't even close enough to rip the weight from a dead hang. It is frustrating having to do over 100lbs less than what I can with wraps.

I have a question/comment about yesterday's 10km times. I noticed that very few posted times are under 40 minutes. I ran in many local 10kms years ago and usually did around 41 mins: generally crossing the line with people dressed in clown suits or pushing strollers. Elite triathletes swim, bike and then run a 30 min 10km.
Why are our posted times so relatively poor: or are the elite Crossfitters just not posting??

135
146
157
168
179
190 (f)
185 (f)
Chickening out on 5 extra lbs.

F 37

25-30-35-40-45-47,5(f)-45kg x1

First time I have managed to clean 45kg.

115
126
136 (old pr)
147 (f)
136
147
155

m/43/185

135
150
150
155
160
165
165

M/36/5'11"/198

95
106
115
126
137
148 (f)
137 (f)

I'm thinking I didn't take enough rest for those last two reps, that and I really need to work on my form. I just didn't have alot of pop trying to get the bar moving on the last two sets.

Sunday musings (from Vermont)...

1) Zero is cold no matter where zero is happening.

2) Housing madness. Who is buying these homes? Or more precisely since no one is actually buying anything, who do the sellers think is going to buy these homes?

I am astonished by the prices of homes pretty much everywhere I look. In my homeland of Cleveland (it's kinda like a foreign land in some respects) the prices of all but the smallest of starter homes are still very high. Who pays that amount of money for a house? What do they do for a living?

I am in Vermont today, in an area where I last lived in 1986. Regular sized, much older 'move-up" homes for young families, houses that are distinguished only by how undistinguished they appear, are really, really expensive. Larger, newer homes, the ones you looked at when you were a kid and were convinced were occupied by kings and queens, are EVERYWHERE, and they cost a fortune.

Who is buying all these houses? What kind of jobs do they have? And for heaven's sake, what were they asking for them 9 months ago?

3) Guest. I'm probably going to ice skate today on the pond that my brother-in-law flooded, scraped, and shoveled. He is one of my hosts this weekend. People talk a great deal about what a "proper" host or hostess does in this or that circumstance. It seems like there are an awful lot of rules and regulations for that "job". I am a guest this weekend and I've been thinking about the responsibilities of being a guest.

I've come to visit with a couple of business objectives that must be met, and a quiver-full of desires that I will not be able to cover in a few short days. This is true, in part, because my hosts have some desires and expectations for our visit (Mrs. Bingo and L'il Bingo are along) as well.

I guess this is the part where the realization that there are also rules and regs for being a guest comes in. After the mandatory business objectives have been met, being a guest is yet one more example of the need to see outside the bubble of personal desire that surrounds each one of us, to see and understand that our personal bubble abuts those of everyone around us. We "repay" our hosts by being aware that their bubble exists even as they try to follow the time honored rules of being a host.

Being aware of those desires of others, and perhaps putting those before our own (even when we might be the guest) is a small but significant act of generosity. It's a good habit to acquire and practice.

Which is why I will ice skate today.

I'll see you next week...

41/M/152
135
145
165
168
170(f)
170(f)
170

Man I love cleans! I fell in love with this exercise, not too long ago. The workout was 15 power cleans, 30 rings dips, 12 power cleans, 24 dips, etc. Never realized what a marvelous exercise a clean is. I especially like the power clean from the floor, but DB squat cleans are awesome, as well. I will enjoy seeing how heavy I can hang power clean, tomorrow when I can finally get back to working out.

Good musings on the housing market, Bingo. I worked in Vegas construction during the bubble burst, watched prices PLUMMET, and the home prices are still pretty high there.
-----------------------
I should have ice skated too, Bingo! Tweaked my back a bit doing the last rep of HPC's, but at least I PR'ed twice:

198-198-220-231-236(PR)-242(PR)-220

Time to take a bit of rest, ibuprofen, and ice. So very thankful for a rest day tomorrow!
------------------------
"How often do we do push ups or any chest related exercise here? I haven't seen any this month"

Comment #77 - Posted by: Mike

s'more can answer this one....I ain't gonna say the L name. :)

155
165
175
185
185
195
200 - failed
3x5 - 135 full clean

no clown today chief , your turn

#47 Jen-

I suggest you take a day or two off and hopefully the hunger to be in the gym will come back. It just sounds like you're getting bored.

F/5'2/133/21
I've been crossfitting for 4 months now, the last 3 of which have been strictly main page WODs and recently complimented my dedication/borderline obsession with the Zone (1/4/09). The last 10k absolutely destroyed me, even though I had worked up to running about 30 miles a week, 13-15 of which normally came on a "long run" day until breaking my sternum. So after a day of snowboarding, I trudged to the gym to hit it on the treadmill, just wanting to match my time of 56.49 per 6 mi. Well, I smashed that time by a glorious 6:14. I nearly passed out when I saw the time (not from running my ass into the ground) and I actually felt I could've broken 50. Is that a normal improvement over 4 weeks? Does the Zone really make such drastic improvements? Or was I just walking the last 10k?

Just wondering, who else here besides Jason Khalipa and Josh Everett has a sub-50 min 10 k run AND a 250+ pound Hang Power Clean? I wonder how many pro athletes have those numbers. I'm sure there are some NCAA top wrestlers who have it.

... I'm working on it! :)

10-4 Herm....ok #77 Mike we do chest a lot because the push-ups, ring push ups, ring dips....but if you are wondering when we bench??? You have to be patience and wait for LYNNE and the favorite of everyone something nice and funny called LINDA yes LINDA i said LINDA!!! the favorite wod of Herm and Rookie

RIP Andy Garcy. It's a blessing he was able to touch so many while he was alive and able to pass on knowledge of fitness. Who could want more? Thoughts go out to his family, friends, and athletes.

...on a Crossfit note... it's really hard to get used to two days off. Crossfit Coastline is open Monday through Friday, which I go everyday, but it's only Sunday morning and I feel empty. I think I'll start incorporating some CF endurance on Saturdays to help me out. We'll see about that.

Oh, and forgive me coach for I have sinned. I ate McDonald's breakfast this morning and got an iced mocha. Bad Erin! I can't say it won't happen again, but I'll make the best attempt against it.

Waiting patiently for someone to answer #85. Make it good.

Need to make up my 10k, and will do HPC's in my garage after. Hope the weather holds out!

M 68"/165/40

109
133
133
138.5
138.5
138.5
138.5

as rx'd

70kg - 75kg - 80kg - 87.5kg - 92.5kg(F) - 87.5kg - 80kg

so 87.5kg --> 193 lbs

125,125,135,135,145(fail),140,140
m/39/5'10/183
CrossFitting my way out of being a TOG (tub of goo) before 4 OH.

1) 45#
2) 95#
3) 105#
4) 115#
5) 125#
6) 135#
7) 145#

CFWU- minus pu's
10x's- 30lbs.
5x's- 40,40,40,45,45,45

I love your musings Bingo

Overhead Squats 5x3

55
65
70
75
85

when I started 2 months ago I could barely do Overheads with a dowel. Then I slowly began warming up with them everday using just the oly bar. I workout at a globo gym so dropping the weights on the floor is strictly forbidden. Probably could have done morr but wasn't comfortable with the weight as I might have to bail. It's a bummer.

A friend and I are currently saving up for a set of Oly weights so we can begin our Garage Gym. Once the weights are in place we have a couple other friends who said they would join us....who knows maybe I'll start an affiliate someday....someday

Happy Sunday to all

DT Missoula, Mt

M/36/5'10"/181

1.45#
2.95#
3.105#
4.115#
5.125#
6.115#
7.115#

Form sucks, but I'll keep working on it!

#85 steve when you are trying to shoveling sub 18 and you are sore because the wods and train as hard as we are training of course you will mess up the times but thats the idea train long runs when you are on the limits maebe you will not go fast but your endurance will increace...

Sorry for my terrible english i hope you can understand my post because i can't...

M/19/5'8"/148.5lbs

Cleans 95 105 115 125 135 150(f) 145(f) 140(f) 135

I got ambitious with the cleans. My form has improved 10fold (I think/hope, anyway). At 150 there was something holding me back from actually getting my body under the bar. I'm pretty sure it was all a mental thing, though... need to work on that.

Afterwards I did a 5:25 fran with 70 lbs. That's an improvement of 20 seconds with 65lbs. from last week. Woo!

I'm up 3.5 lbs! Let's keep on truckin' to 160!

115/135/135/145/145/155-fail/135

Wife:

65/75/85-fail/75/80/85/85

First time ever doing hang power cleans.

95/115/135/140(f)/140

I felt like I was strong enough to do more, so my form was probably not the greatest. Without a Crossfit gym nearby, or any other Crossfitters for that matter, it's hard to find someone to spot my form.

115, 115, 125, 125, 130, 130, 135
(14,11)

M/22/6'1/185

#98 Herm-

I think I got those #'s. I haven't done the 10k in some time but I'm usually in the 46-48 minute range. I can't be sure though, I might actually do it today or tomorrow cause I got a little thrown off schedule. I hit 265 on these HPC two weeks ago when they came up.

There is no way that I would categorize myself with either of those other two beasts though lol. I got PLENTY of weaknesses in other areas.

135 x 1 x 7...shoulder strain
plus CFE
10:5x20 treadmill 11-12.5

135,155,175,185,205,215,225(failed)buut almost.

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

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

45, 95, 135, 155, 155(f), 145x3, 155(f), 145x2, got mad for failing 155, 155, 165

176
186
198
208
220(F)
220(F)
213(F)

More than last time, still not a PR…

COS, you are not too far behind those dudes. I'll bet you will qualify for the games. What qualifier are you attending?

33/F/5'10"/150

Totally not focused today! I need to stop being so easily distracted...

110
120
130 F
120
125
130
132 PR (up 2 pounds from Jan. 5)

M/43/6'0"/175
65x5
85x3
warm up
105
115
125
135
145 fail
140
145 fail
135
140
85x3
65x3
cool down

I've been sick on and off since new year's eve with only 1 or 2 gym days.

First Day Back Fran: 12:42

M/22/6'1/185

I'll be at the Northeast Quals in Albany, NY. I'm working real hard and hope I can qualify but 5 spots is tough. We'll see though...

ps- PR on Fran is 7:05, last Fran was 11:30ish

Ryan M/22/185/5'10

130-135-140-145-150-155-160

RJ M/22/175/5'9.5

115-120-125-130-135-140-145

23/m/180
165-165-165-165-175(squat)-175-180(pr)
Form really suffered on the first four. Last one was awesome, could have probably gotten another 10 lbs.

M 42, 165

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

M/23/165

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

Horrib;e day for me, I'll get my revenge next time

7 x 125 lbs

m/42/206/5'11 began Crossfit May 08

wow what a difference two weeks makes: woke up this morning worried that I was still too sore from the WOD two days ago and a night of pizza and beer with my wife. Once I got rolling I was pumped and was able to find an emotional level of intensity that I haven't had in the weight room since I had when I essentially quit lifting 20 years ago.

155
185
205PR+5, 215(F),210(F)
185
205 210(F)
210PR+10
205

Last time only two weeks ago:
155
185
185
185 205F
185 195F
195
185 200F
200
being psyched was the hardest part

I smell a CrossFit total coming!

#98 HERm
sub 50 10k +250 hpc=badassery
with that said i will have that goal before year end.1ok yesterday 54min hpc today 215,220,220,225,230,235,240:)

#98 Herm

ran a 50:04 (PR) yesterday
and last HPC were 225 Xs 7

going for 235-240 today.
...just finished my steak : )
now off to a nap and then HPC's

Hopefully I'll be in the sub50/250 club soon

145-155-165-175f-165-170f-135

135 x 10 on 45"
135 x 10 35"

cfwux2
burgwux2

hang pc 5x1
wu sets 135-160-175-185

190-205-215-220(pr)-225(f)

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

Went a little easy since it was first workout in a while - hpc's are nice since my second pull needs work.

OK, I am soooo stoked about todays pic and video that a little pee came out!!!

First about the pic...I am now living in the Bay Area, but the Sawtooth Mountains are where I grew up and I spent many summers frolicking there! Reminds me of home. Second about the video, I've been really struggling with correcting my running form and I needed some help and inspiration. Thanks Brian Mackenzie and CFE, cant wait to get to a running cert one day.

135/145/155/160/165F/155/160

45/M/6'/180

DID FULL CLEAN AND JERKES:

1-135
1-145
1-155
1-165
1-175
1-185
1-195 GOT IT!!
TRIED 200 POUNDS BUT FAILED ALL 3 ATTEMPTS

CLEANS FROM FLOOR AND JERKS WERE SPLITS.

MOTHER

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

36 M 166#

135-185-185-190-195-200-205(PR)

Sweet...10# PR in 2 weeks.

My shoulder is hurting from all of the stuff we have been doing recently. Took this workout off to let it heal up. Getting back on it for the next WOD.

30/m/198

165
185
185
195
200
200
205

155
175
175
185
185
195 (PR)
200 (Epic fail x 3)

@ BW of 175

195 went up fairly easy but 200 just didn't want to budge on the shrug...dunno why.

177
177
185
195
195
205
185

135# felt pretty good!

age 19 bw 170
135/145/155/165/175/185 pr/195(f)
done at anytime due to lame bishop foley rules

115 (bad form)
95
105
115
115
125
125

33 yom 220 bwt

cfwux3rds

wod of hang power clean
205 x 7 singles

45-65-95-115-135-155-165f-135

40/m7176cm/71kg

135# (60.5kg) HPC, 30 reps for time

05:36

PP 5-5-5-5-5

50-50-50-52.5-52.5 kg

Metolius simulator finger board, 10 minute sequenz "harder": almost completed

15/170/m
135
145
155
160
165
165
175 (f)

GO CARDS

Today : 135,145,155PR,165F,165F,155, 160F
2 wks ago: 135,145,155F ,155F,145 ,155F,145

Almost got the 160 at the end; next time... :)

115x1, 135x1, 145x1, 155x1x2, 165x1x2

We are adding a pull up bar to my kids jungle gym, what width (circumference) should the metal bar be? Is there a standard?

question about pull-ups from the WOD two days ago--

i can't do 50 pull-ups. is it better to go until failure, or use the assisted machine to make the reps?

45/76"/190

CFWUx3x15

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

Taylor, you could go to failure then complete with assist? I couldn't tell from your question whether or not you think the ask is 50 in sequence (without breaking them up). Nearly everyone has to break that amount up into smaller chunks.

205-215-225-235-235(f)-225-225-235(f)

M/22/6'1"/215

LETS GO FLACCO

one arm db snatch while waiting for a rack-30,40,55,65,70,75f
(not hang)power cleans-135,155,175,185,195,205fx3
found a short but sweet metcon to accompany wod= 5 rounds=7(135#)cleans and 15 hspu. 8:55 pr by 6min
turkish getup=40,50,60

Warmup: 135x6,165x3
185
195
205
215
205
195
185
2 min rest between sets

hi Herm i hope every thing is going great for you and all crossfitters around the world...man i have a little problem my wife feels a little bit dizzy no too much but i'll not leaving her alone she is pregnant she told me she is allright but i'll feel a lot better staying with her at home....here in my home i have a 74 pounds dumbbell it's viable a dumbell swings and handstand push-ups WOD??? i have my rope for DU too there is no bars for pull-ups...you have ideas i have some but doesn't seems good

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 3x12; Burgener WU.

As Rx: 155-185-195(fx2)-195-195-195.

Cool-down: hamstrings stretching; foam roll.

New 1RM PR at 195 by 10#.

185
185
190
190
185
185
185

m/44/175

cfwu x 3
95lbs x 7 reps warm up
as rx'd
135
145
145
155
165
165
175 (pr)

105
105
115
115
125 (had to try 3 times and rest to finally get it)
115
115

Also ran .5 miles every 2 reps cause I felt like I should after yesterdays shoddy performance.

Went climbing for 2 hours, then hang power cleans: 60-65-70-75-80-85-90(f)-90(pr)-90 (kg) then back squat: 5x90-4x110-3x115-3x120-10x90-10x60 jumping-30x20 jumping

195,205,215,220,225,230,235(f)

30/m/5'11"/200

Hang Power Cleans

155,185,190,195,195,200,200

120-130-140-150-160-170-180

25lb improvement

185
185
205
205
215
215
220

No equipment to do HPC while on vacation on Kauai, so I used Lifeline's Jungle Gym and some handy floor space for a "Tabata Something Else" WOD:

Door pullups: 7,7,5,4,4,4,4,4 = 39 reps
Divebomber pushups: 6,6,6,6,5,5,5,5 = 44 reps
Hollow Rocks: 13 all 8 rounds = 104 reps
Pistols: 7,7,7,8 right leg, 5,5,6,6 left leg = 51 reps

Shoulder did not like regular pushups, but seemed to handle divebombers. Legs and calves sore from yesterday's cross country 10k run.

25/m/5'9"/165
95,115,135,135,135,145,145

up 10lbs from last time, still trying to get technique down.

d - 30m/175

198,208,220,225,230(f),230,235(pr)

good day

j - 34f/125

99,104,109,119(f),119(f),119,124(pr)

ditto

#85 Steve

I made a similar comment last time there was a WOD 10K - replies were that people don't like to run as much, or weather is an issue, therefore they sub or modify the WOD.

There are some pretty good times on logsitall.com, check that out and you will see that some are running between 6-7 minute pace, which is a pretty good pace for people who are not focused on running. I personally have been able to significantly improve running times, and I only follow the WOD. My best 5K time (on road) is 20:05 and 10K (road) is 42:29. Prior to starting crossfit, I was never able to run sub 7 minute mile pace for this distance, now I am dissapointed if I go over 7 minute mile pace (as I did on the last 10K for 44:44 - had a tough run in 9 degree temps, and was hurting pretty bad.)

Based on the recommendations of a very experienced crossfitter - I usually incorporate fast runs (6 minute mile pace) of 800M or 1 mile into my warmup before each day's WOD. I think this has helped my overall speed on the longer runs and my physical and mental tolerance for the discomfort of running hard. I should also do a hard run after each WOD for maximal benefit, but I'm usually a wreck and do not do it.

I think you are correct that many elite folks other than speal, OPT and Jason K. do not post, so the times posted on the main site may not be fully representative of all crossfitters.

I'd love to have a view from Coach or some of the folks that have been around from the start to see what the long-term view on how the program affects distance run speeds.

I'd imagine that if everyone attacked the runs as hard as the other WODs then you would see overall better times. However, I do think many people shy away from the runs, I just don't understand why.

Jodi (F/30/111)

Bench Press
45x3
80x1
100x1
120x1
140x1

Hang Power Clean
33x3
63x1
83x1
103x1
113x1
118x1

Happy with this.

#85 - most of these times are 'poor' because 99% of us are just regular people with regular bodies, just trying to perform better everyday. if i was an elite triathlete im not sure i would be power cleaning. but to turn that argument around, how much do you think those triathlete can clean or squat? mixing it all in is the point of crossfit afterall.

Was unable to do wod as rxd due to a healing knee and foot.But did push presses with just bar then added 20lbs for reps.
Then I did fridays wod since I missed it did it in 31:01.
Then did the 10k from yesterday on the bike (remember the knee)did 10k in 28:20.Lots of catching up to do but "loved it...
51yr/BMI 20.

135
145
165
185
205
225 failed
225 failed

205 went really well but that 225 is a separate beast. Better luck next time I guess.

BWT: 150

Full Cleans instead
272 (pr)

My max clean a few months ago was 209lbs. From the Hang today I got 215lbs, and almost got 225lbs. I'm sorta at a loss. I figuared a Hang would be harder then being able to use legs. I've probably made some progress, as I've been cleaning alot more lately. I'm stoked either way and now I know I have to be able to full clean 225.

I'm proud of what I got!
235
255
f265
f255
235
245
245

m/26/190
1-225
2-225
3-230
4-235
5-240
6-245
7-250 felt good so kept going
8-255
9-260 f

95
135
155
175
185
190
190
Felt easy. Could have gone heavier, but I was in a Globo w no bumper plates & couldn't dump it. Worked on really getting under it and the first part of the pull.
1 mile run after

Warm up: 2K row, CFWU x 2

WOD: 135, 145, 150, 155, 160f, 145, 145, 145

These did not feel good at all today. I'll get back into the videos and try to work the technique.

CFWU x 3

135
145
150
155 F
150
150
150
150

L pullups between sets, 4 x 3 #95 OHSqts, some bench press.

Don't understand how the 5 lbs at 155 can be such a show stopper, the 150s seem to get up rather easily ......?

M/24/158/5'7"

CFWU

WU - 45 x 1, 65 x 1
85
95
105
115
125 (Fail - didn't get the weight high enough so was forced to do a full squat)
125
135 (PR)

My form is getting better. Last time my shoulders/rotater cuffs were really hurting and they were much better this time (although still slighty painful). Definitely an improvement

Oh yeah, and I rowed 800M and biked 1600M

bw 165

165x1x7 altered with
225x1x4
235x1x3 front squats

did ohs wod and today's

hpc's--155,165,170,175,180,185,190fx2
175 seems really easy, form falters thereon

ohs--135,145,155,160,165f on third one
160 felt great. amazing what 5 lbs does

?about pose/ shoes, why does crossfit endurance endorse dc shoes? I have watchd the videos, and personally wear nike free trainer 7.0 for a few years now. Just was wondering if due to side stability of skateboard shoes, vs "cushion" shoes produced be most companies. Aprreciate the response.

Thank

Chris

As rx'd

135
155
165
185
195
205
215 (PR)

M/22/5'9/153

Run and stretch warm up. My body's really sore and hips are tight from Friday's 60 thrusters.

105/115/120/125/130/135/135/140-->(is my PR)

Felt like I could get a 145 PR but b/c my gym doesn't have bumper plates, I was afraid of dropping the weight.

"Warmed up" with Fran 5:08 (PR is 4:04)
Thrusters felt like a billion pounds. Ugh.

No chalk today. Hang Power Cleans:

135,155,185,195,205-F,155

Then worked on some powerclean and squat clean technique with 135#.

m/20/165/5'9"

135-155-175-185-195-200(f)

10 lb pr since last time. feet were super wide which i wasn't happy with. need some more work with these.

185-200-205-205-215(PR)-220(F)-205

Then 3 rounds for time of
285lb Deadlift
10 burpees

2:59

Then 4 rounds
30 push ups
20 sit ups
10 dead hang pull ups
8:13

CFWUx3

Hang Power Clean

45x5
65x5
95x5
115x3
135x3
145x1
145x1
145x1
145x1
145x1
145x1
145x1

Didn't go all out today because I was too sore from the 10k.

These felt great today.

135,145,155,165,175,180,185...had more in the tank, so I went for 190 and got it! PR!

F/22/5'6"/140

85-95-105-110-115-120-125(New PR)

Last week struggled to get the 120 up, and this week struggled to get the 125 up, but I got it!

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

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

165-175-185-195-205-215-220*Failed-220(PR)

Using the new adistar powerlifting shoes I got and loving it.

M/40/190

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

175
185
175
175
165
165
165

Failed several times at 185 and it really wore me out.

185-195-205-210-135-135-135

205 and 210 were PRs, but video showed technique flaws (a bit too much forward travel of the bar) that I wanted to correct, so I happily took the PR and dropped down light for the last three.

151 5'7.5" 33 yom

155/165/175/185/195f/195f/185

disgruntled on these

after 3 months of CF i just discovered CFE.

It looks like a good addition to the WOD, but i am curious as to how many of you do the WOD and the WODE. Other than just working out to stay fit, i also want to stay in shape for Touch Football, Basketball, and Team Handball. Is this something that you would recommend?

i think i would like to try it but not sure how i will fit it in to my day if it means getting back to the gym 3+ hours later.

175, 175, 175, 175, 175, 180 (PR), 175

135/155/175/185/195/205/210

I have never done these before so here's what I got
1-110
2-120
3-130
4-140
5-140
6-140
7-140
I felt like if I took the recommended three to five minutes all it would do is psych me out, so I took 2-3 minutes instead

BTW, go Steelers.

WOD HPC,
w/up,burg w/up,
20k,hpc x10,x 10,30k x10, x10, 40k x 10,x10,
50k x 5,x5,55k x 5,60k x 3,
65k x1,70k x1,(pr),72.5k x1,(pr),75k, multiple fails,72.5k multiple fails,70k x1,67.5k x1,x1,x1,65k x1
then 60k x10 ,felt easy at 60k !
up 6.5k from 2wks ago,pleased wi that,but plenty more to come.
later ,after football,snatch practice, last one out the gym as per !

I'm ready for a rest day!
HPC:
45x3
95x3
135
165
175
190
205(f)
135
205(f)
195
205(f)
205
210(f)

later,
b
m/32/5'8-1/2"/171

155
175(pr)
190(pr)
190
200 (pr)
200(x)
190(x)

24/m/248lbs
1-205
2-210
3-215
4-225
5-245
6-255
7-275 (f) :( im just getting back into cleaning again im trying to get in shape to make a US national meet in the Hammer throw this year and the wods have been great cross training/ helping get me back into shape (i had surgery 2 yrs ago on my shoulder and im just feeling back up to all of this) i had a 315 hang clean 2 yrs ago and a 325 clean from the floor. Any advice on some specific WOD stuff or workouts would be MUCH appreciated.

BTW 170

Did 10 burpees after every round

185
205
215
225 - failed
220
225
230
235 - failed 3 times
225

by the way s'more,think you are hilarious without realising it,love your enthusiasim.Ecuador ya tiene crossfit con tu entusiasmo.

m/40/6'/205
135
155
165 f
155 f
135
155
135

25/m/5'11"/175
135-155-165-175-185ff-185-185-190f
Couldn't get momentum from jump. 190 was PR last time.

#203 sweever- Crossfit actually encourages adding extra traning to the WOD, i.e. a second sport. CFE is a great additive to just CF, but I wouldn't throw in a CFE WOD every day. A lot of people do one every 10 days or one a week... something like that. Obviously some of the more experienced CF pros can give you a better answer, but I'm pretty obsessed with trying to be up with all things CF so this is what I get from the comment traffic.

Guys i Need Help!!
i posted earlier about not sleep enough , well here is wat happened 2day :
- ate breakfast (5blocks)
- went to the exam without sleeping from the previous day
- got back home after 5 hrs ,feeling dead,
- ate lunch(5 blocks)
- slept 3 hrs from 3pm - 6 pm
- got up and went to the gym
- and done the WOD :
135
155
165
175
185f
185f
185f
175f
165f
165
165
175
180
* after all those failures my shoulder was screwed and couldn't generate much momentum
-THE INTERSTING PART:
i got a black out just after cleaning the last 180lb and i dropped with the weight thank god i am ok

also a doctor in our gym told me that i have signs of some hypoglycimia thing(gonna search about that )

also pukie is giving me lots of visits this days , yet i guess it was Rhabdo just saying hi today (won't take me unless b4 i deadlift 3x bw and squat 4x and press 2x for like 3 reps :p and do fran in sub 2 min)

what i think is that sure the sleeping got to do with that but can anybody tell me what should i do i still on the zone -didn't cheat for a while-(1:1:1)i need your help guys!!
thanks in advance

140#
150#
160#
165#
170#
165#
165#

thanks #213 Pedro we are all hart bro thanks for your words....i still waiting for train my wife felt a lot better but she feels so good that she brings me to the market :( the law is the law...training at evening maeby some 21-15-9 of 70lb dumbell swing, handstand push-ups and burpees....damn i hate my english

as Rx'd

Jim 49/M/165
95
115
125
135
145
155
165
170

Mark 29/M/225
95
115
125
135
145
150
155f
155

sorry for the bad english , salute s'more!!

Spent the afternoon with Erin at CrossFitTribe! Got some great Hang squat clean instruction. She said my HSC looked pretty good, except my feet were landing too wide.
Did a few 3rep sets with 65 lbs, which seems like a good weight for the hang squat clean.

# 174 AM and #186 Ryan

Agree with your comments re: running.
I think we have to accept that a 50 minute 10 km is just jogging for a real runner.
However, most good runners can't lift weights:
somewhere there is a balance.
Having said that, a 50 minute 10 km cannot be described as "elite fitness" by any stretch of the imagination.
A good athlete aged less than 40 should be able to run at 7 min/mile pace-10 km time around 43:30.
I have a friend (not a Xfitter) who is my age (54) and can run a sub 40 10km and bench press 200# 10 reps-food for thought!!!

i mean heart hahaha!!

M/41/5'11"/190

115
135
140
140
145(f)
135
140

F/38/5'6"/140

75
85
95
105
110(f), 105(f)
100
105

28/M/140

135
135
140
140
140
140
145

115,125,135

Blister from last weeks 45 power cleans busted open after that, was bleeding pretty bad so I quit. I should get some gloves, just in case.

218

You HAVE to sleep! Sadly enough, it is that simple. Try and sleep a full nights rest and see how you feel the next day.

wod as rx'd
23-228
225-255-275-295-315(f)-305(f)305(f)
sorry ass effort today.

20/M/175 5"10

145
155
165(F)
135
135
135
135

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

1. 95lbs
2. 105lbs
3. 125lbs
4. 135lbs
5. 145lbs
6. 155lbs
7. 165lbs(body weight0

8. 175lbs
9.FAILED at 185x 4 attempts

(no wraps)
135#
185#
225#

(w/ wraps)
275#
285#
295#
305#
315# (Failed...mental bust)
275#
295#
315#
325#(Failed 3x's...couldn't...or wouldn't drop under it.)

Best last time was 320# w/ wraps. Will continue to do hang cleans w/out wraps to work on grip strength and w/ wraps to measure improvement on strength and power.

Any suggestions on exercises for improving grip strength?

27/M/74"/23?

First time ever doing HPC. I definitely think my feet were landing too wide.

CFWUx2

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

Then went for a back squat max

315
335
345
365

tweaked my lower back on the 315 lift. Toughed it out for the rest of the lifts and concentrated on keeping my abs tight and back straight. I think I can do more, but I had enough for today.

As Rx'ed

155 lbs
175 lbs
185 lbs
185 lbs
195 lbs
195 failed x 3
185 lbs

28/m/189

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

175, 180, 185, 190, 195, 200(f), 200(f) - Poor dip; bar getting too far from body on 2nd pull

Compare to:
090105 - 185, 195, 195, 195(f), 180, 190, 200(f)

BW 173

185/195/205/215/225 Miss/225/230 Miss/230 Miss

walk 5 min on treadmill
10 dips deep as i could go
10 dead hang pull ups
10 gh situps
10 back extensions
5 minute row 1100km
15 oh squats with bar
100 jump rope

hangin power cleans:
barx10
95x8
135x5
185x1
195x1
205x2
205x1
215x1
225x1
225x2(never quite stuck either at top right)

115-125-135-145-165-170-175

10k in 48:05.

Today, my back is not in shape to do cleans. Killed my core Friday and then probably ran with bad form Saturday.

M/31/160/5-10

As Rx'd
175-185-195(pr)-200(pr)-205(f)-205(f)-200(f)

Even with all the fails at the end...can you say...15# PR in 2 weeks? That's a pretty big improvement for such a short time so i was psyched. Crazy how big a difference that extra 5 pounds makes though. I wanted 200 and got 200 :)

Double under practice after. Oh and also used some martial arts shoes i had for lifting today. Don't know if that's what helped, but it felt more comfortable none the less being on a flatter sole

38/M/182

Still doing Hybrid for Strength/Mass gains

Front Squats 5x5's 165/175/185/185/175
MetCon amrap 10min
sdlhp 135lb 5
32" box jumps 7
kte 7
6rds

#85

In speaking with other Crossfitters, many of us use the winter months to concentrate more on strength and mass gains with more emphasis on heavy slow lifts and shorter, heavier, intense metcons and sprints. A 10k does not fit into this seasonal training model well. It all depends on your goals; frankly, I could care less if I ran a 30-35 min 10k, LSD (long slow distance) is not my goal or passion. This may explain your observation to an extent.

Robb Wolf:

Awesome cert in Atlanta. Since I had read most of your blogs and articles, my wife and I really enjoyed and benefitted greatly from your instruction. I only wish traditional medicine would pay more attention to the results and research you mentioned, its really a shame. BTW, I'm the dude who mentioned natural TG fish oil and my experience in my practice. I really am working on some of the family docs and internists to turn them on to what you're preaching. Anyway, keep it up, at least this community and their clients will benefit tremendously from your efforts, and your passsion is infectious. Great to meet you and Nicki, hope yall had a good flight home.

Wm up-110x5
180,180,185,190,195,200(failx2),195

+biked about 20 miles

195
205
215
220
225f
225(PR)
230f

M/23/6'2"/195

135/1 145/1 155/1 165/1 175/1 185/1 185/1

Actually did hang power cleans this time. Last time ended up doing hang cleans.

Also did "Cindy" for the hell of it.
ended up with 18 and 2/3 rounds, a 2 round increase. Next time will def get 20.

I am still new to the CF world, but i am quite familiar with this lift.

27/M/207

As RX'd

145
155
165
175
185
185
205 (new PR, previous PR @ 195)

155,175,185,195,205,215,220

M/22/5'9"/190

185
190
195
200
205
210F
210

I think I ended up doing hang cleans; I have never done hang power cleans, need to practice those.

100
100
100
100
100
100
105 (F) - 95

95x5/115x5/135x3/165x2/165x2/
185 f
185(pr)
185 f
185x1
185 f
185 f
165x2 practiced form
165x2
165x2
165x2
165x2
175x2
180x1
185x1
190 f
190 f

I know I'm now where near my potential, but I just cant get the timing down on the 2nd pull when I increase the weight. Happy to have hit a new pr multiple times though.

steve#223- agree w/ you 100%. you are not going to find real elite times or weights on here when compared to those near the top of their sport

W/U
air squats 3x20
135 3x10
185
185
190
195
200
205
205

thanks Andrew , i guess you and E are right gotta go sleep also tom. is a rest day so i can sleep ok -i hope- thanks guys

Hang Power Cleans 1-1-1-1-1-1-1
135-155-165-165-170-172.5pr-172.5

Afterwords did a very scaled down Baby Kong
1-300# D.L. 2-Muscle-ups 3-155# Squat Cleans
4-HSPU 3rds for time 6:12. I started off with 185# Squat Cleans tried and failed about 4 times with that weight so I had to scale down while clock was still running, oh well I know better for next time.

Get Fit, Get Trained & Go Hard!!

M/19/5'8"/150lbs

140-150-160-170x-170x-165-170

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

Shane: 115x-115x-95-105-110-115-120x

M/29/6'1/180

225
230
235
240 PR
245f
245 PR
250f

Form still needs work, looking forward to more improvements

M/39/175/6'

135
185
205
215
225 F
225 F
220 F

Finished with 135x12

Hi All! First I must say I am so excited to have our affiliate garage gym, CrossFit Persevere COMPLETELY SET UP! Today was our first day of introducing CFP to our family and friends~the enthusiasm and laughter here was contagious!

I didn't really project how I would feel getting CFP off the ground and I feel like I have knowledge and excitement help others succeed and feel empowered!

HANG POWER CLEANS:
100x1
105x1
110x1
115x1
120x1Fail
120x1Fail
120x1Fail

PR'd at 115# :)

Thought today's WOD was going to be completely frivolous do to the nature of my lower body following the 10K.
but...was pleasantly surprised. PR'd by 15lbs........uhhhh....OK.
(My theory is that form gets better as the muscles are exhausted. Form today was definitely better than the last HPC's a few weeks ago.

135X5
185x3
205x2
-------------------------
225
235
245f, 245f, 245f
230
235
240f, 240f
235
240 (PR)

m/29/5'8/155

125-135-145-155-165-170-175(PR)

I guess coach knew I still needed work on these. Did 10lbs more than when we did this 2 weeks ago.

Hang Power Clean
1 x 135
1 x 145
1 x 150
1 x 155
1 x 160
1 x 160
1 x 160
Then 50 Sit ups, jump rope, 30 Dumbbell squats, 50 Push ups, 20 K's to Elbows.

-Herm

How about a SUB 40 MIN 10k, AND a 250 plus PC?

-Herm

BTW

20/M/181/5'9"

18m/73"/175
115-135-145-145-145-150-150

Hang power cleans 1 – 1 – 1 – 1 – 1 – 1 – 1

35.5kg x 3
45.5kg
50.5kg
55.5kg
60.5kg (PR)
63kg (f)
61.5kg (f)

Sharp tweak in right shoulder due to deltoid fatigue allowing too much stretch in my anterior joint capsule on last two max efforts. Today was one of those days when it’s good to know when to fold ‘em.

However, old PR was 55.5kg/122lb. Today’s 60.5kg/133lb is a nice improvement on 11 days ago.

Won’t be joining the sub-50 10K/250lb HPC club any time soon, but pleased to have improved so much! The investment of extra focus and attention to form on my strength WODs is starting to show dividends.

Still learning olympic lifts...

warm up 3 x 45lb

65-75-75-80(PR)-80(f)-75-75-75

140
145
150 f
145
150 yes
150 f?
145

got the 150 once and then didn't get it again...

m/185/5'9"21

185
185
195
195
205
215
225pr

225 is a sticking point for me god i love cleaning :)

155
165
175
180
185(f)
185(f)
135x5
135x5

21/m/6'/175

Physio says that Cleans are still out. So subbed 5x5 Front Squats.

095 x 5
100 x 5
100 x 5
100 x 5
105 x 5

22 / M / 5'9" / 127lb

105-110-110-115PR-120PR-120-120

I was feeling good about 125lbs today, but GloboGym has no chalk and I could barely hold on to 120lbs at the end.

Think I am still recovering from yesterday's run

135
140
145
150
155f
150
155f

its mental

M/28/5'10"/165

1) 185 (old PR)
2) 190 (PR)
3) 195 (PR)
4) 200 (PR)
5) 205 fail
6) 200
7) 200

M/37/6'3"/215 CrossFit Newbie (so everything is a PR, but we did this one 2 weeks ago)

135
160
185
205
210
220 PR
225 Fail

Nothing too impressive considering I weigh 215

95/135/155/165/175x/165/175

So...flash of the obvious, but last time we did this (2 wks ago) I did it after the DL WOD. Today, I did this WOD only, and went up 20#. Duh.

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

Followed by 113 doubleunders, 50 bosu-ball pushups

2 x 155
165
175
185 all I got 12 days ago
185
195
195
205 PR by 15#
205

Quite pleased with my results!

Disappointed!!!!

Seems when we lose a member of the military there are all sorts of fair winds, and peace comments, and yet I mention a Coach friend of mine dies and all he gets is a quick blurb from one poster out of 274. What a community???? But hey comments about double unders and power cleans are so much better...Peace

185
185
185
185
205
205(fail)
185
185

I rested about 40 seconds between reps. What's the prescribed rest time for workouts where we do 7x1 or 5x3 and stuff like that on the olympic lifts?

220
225 - ugly
230F
215F
215
230F
230 (PR)

Felt a little better today than last. Maxed out at 215 last go-round. Focused on jumping through the heels and getting under faster. The donkey-kick was killing me on the missed lifts.

m/39/233

165
175
185
190f
190f
165
175
185
190

Hang Power Clean Mechanics. Many reps low weight.

M/29/5'9"/185

185
185
195
200
205
210 PR
210 PR

Hips and hams are real soar from the run yesterday.

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

Just couldn't commit to the 175. next time.

gonna go sleep now but i am planning to do this tom. i called it " Rhabdos Revenge " :
-95 thrusters 21
-pull ups 9
-handstand pushups 15
400m cycle
-95 thrusters 15
-pull ups 21
-handstand pushups 9
400m row
-95 thrusters 9
-pull ups 15
-handstand pushups 21
400m run

i guess it is brutal enough or what ?

My thoughts and prayers go out to Coach Andy Garcy. I am new to the Crossfit community and have just been recently posting. However, I definitely think a workout should be dedicated to Coach Garcy. He was a very inspirational man who seems to have impacted the lives of his athletes and those around him.

115-120-125-130-130

145lb, 150, 155, 160, 165, 170, 175

did 95x5 for warmup after 25min interval training with 20lb vest

very nice job IG love that WOD i'll hit it soon but only running i don't have c2 and i don't like cycle but the WOD looks killer

135
155
165
175 fx2
170
175
180f

CFWU x3
Burgener WU x 2

Friday's WOD:
Sub'd 95 lb Thrusters for 55 lb

33:30

Did Friday's WOD because had to get a rest day in. I had to dig deep. I felt like quitting after the first round. I am very glad I finished it. (And it my first time doing hip & back extensions !).

Finished with Power Cleans : 1-1-1-1-1:
55 lb, 65, 70, 75, 80 (F)
Hang power cleans : 1-1-1: 75, 75, 85

#285 IG:

Not sure how much experience you have with CrossFit. Here are two vital parts of the CrossFit protocol that you may have missed.

S .. L .. E .. E .. P.

R .. E .. S .. T.

Physical training is also a mental exercise. Sometimes that means being able to work out when NOT to train, so that you can be able to train next time for overall better results.

Dude, you're passing out in the gym. Your body is trying to tell you something. Get the message.

A little hint ... your body is NOT telling you to do a workout on a rest day.

I'm absolutely certain that if you keep doing this to yourself, we'll stop hearing from you soon because you'll either get injured, burnt out or both.

And then, 10-15 years from now, you'll be sitting on the couch resting a beer on your fat gut and bragging to your fat kids that you used to be able to do a handstand push-up. Then you'll try to show them, but fall down and break your neck, spending the rest of your life as a C5 quadriplegic with just enough mobility to tap out "I used to be an animal in the gym" on a keyboard with a pencil that's strapped to your forehead while nursing home staff wipe your a$$ for you.

If that's how you want your life to pan out, sure, go ahead, do your so-called "brutal" workout on a rest day.

But if you want to give your body the respect that it deserves, get some SLEEP, take a few days off COMPLETELY from working out, drink some WATER (no alcohol for a while) and eat only FRESH,REAL FOOD, meaning LEAN PROTEIN and a WIDE VARIETY OF FRUITS & VEGETABLES.

If you're doing exams at the moment, focus on them. Then get back to normal intensity of your workouts when it is LOGICAL to do so.

IG, we'd love to see you on this site for the long haul. Take care of yourself, man.

Enough said.

M/22/5'9"/160

135
155
175
185f
180
185
190

cf warm up x 3

135,145,155,155,155,155,155

still working on form. I think I could lift more but I'm in a no-drop-weight zone.

Tobias, I'm sure I speak for all who use this site when I say that I'm sorry for your loss.

#278 Tobias Neal pleace don´t be so hard many of us see the page very fast...i'm so sorry for that lost a great human a great trainer been ha past away and thats very painfull life is wonderfull but full of terrible moments...the worst sore is witch we feels into our souls...REST IN PEACE

sorry for my terrible english i mean it this is a serious post and very very sorry for not paying atenttion to that #278 Tobias Neal

185 x 7

5 rounds of 95lb hang power snatch
400 meter run.

95
115
135
145
165
165
165

CrossFit kick my ass.

cfwu x2

as rx'd

155
165
175 PR
185 f
185 PR
195 f
185

progressive pushups - 19+9

Haven't done these in a long time. Started at 225 due to a much better power clean. Hang took some warming up to.

225(super failure with horrible form)
135/155/185/205/225

then did 225 five times to make sure I had it down

145/185/205/215(f)/205/205/205

#292 Tony the Chiro:

Well said brother.

135, 155, 175, 185, 195, 205(f), 205(pr)

M/31/170 5'7"

As Rx'ed

115
135
135
140
115
120
125

m/157/5-8/36

130-135-140-145-150(f)-135x3

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

as rx'd:

185-195-215-225-235-235-225

did some BP afterwards

135, 155, 155, 135, 135, 135, 135

155 - 165 - 175 - 185 - 190 - 195 - 200(PR)

Previous HPC PR was 185.

M/27/240

135,145,155,165,175,185,195 PR

Could have gone higher, but I'm still learning the movement. Here's to 225 next time!

125, 135, 145f, 145, 150f, 135, 125.

Just started reading "Starting Strength," so focused more on form than normal.

IG

Really, listen to Tony the Chiro.

You are probably not sleeping well because of stress from exams, but that is merely speculation. Your mind and body draw from the same tank, friend. Give your body a rest when it is necessary to tax your mind through an examination (especially a 5 hour marathon). You will be grateful when your grades improve. Study, eat well, sleep well, and for goodness sake skip the WOD the day before an exam. This stuff is free, school is too expensive to fail.
Take care and hope to see you post in 10-15 years...

F/33/128

65
85
85
90
90
95
100**** PR

Tobias,

I must have missed the announcement on the boards. I am sorry for your loss and celebrate a life dedicated to the physical well-being of others.
Mortality is frustrating. I hope we have not driven you away with what you perceive as our inversion of priorities. From what I have seen in the past we have always been willing to celebrate a life on these boards. May he live on in your training and your everyday conduct and may he know the peace of rest.
Tucks

Oh boy not so good today. 100,105,110f,115f,110f,110f

175 185 190 195 200 205pr 210f. New pr by 10lbs.

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
145lbs x 1
150lbs x 1
155lbs x 1
160lbs x F-F-1-F-F
155lbs x F-F
135lbs x 1-1
4 minutes rest per set
Foam roll after

AllisonNYC-

Linda prescribed - that is a great goal. I hope to be there with the bench press. I just suck in that area. I have been working more chest/shoulder exercises, and trying to gain some mass on my lean ass body.. I zone too... I have been trying to find a balance though. Been doing 5 times fat, which seems to be working because I am not dropping lbs. Its tough to find that happy place of being lean and strong. Hope you find it.. Keep up the good work girl!!

So sorry for the loss of your coach/friend it is sad to lose someone with dedication to improve the lives of others!

32/m/6'2"/206

Ran 5 miles this morning, did HPCs this evening.

155, 155, 165, 175, 185f, 185f, 175, 180, 165

Phil 4:13

#47 Jen-

We all get into "funks" here and there with things..no biggy as long as you get yourself out of it and fast. I recommend reading some of Jon Gilson articles on www.againfaster.com. Here is a link to one of my favorites - http://www.againfaster.com/articles/managing-your-way-to-mediocrity.html

There are many goodies on his site. Hope this brings some inspiration.

wux3:
Practice Pose running
10 Med ball cleans
15 situps
15 pull ups
20 push ups

Started with 135#
135
165
185(F)
175
165
135
DNF
Got frustrated with poor form and finished off with reps of 135x3 and 135x5 to get reps in with better form. Wasn't with it today. Glad tomorrow is a rest day. I'm drained, both physically and mentally. My lower back needs to rest as well as my hip flexors.

m/36/5-11/220

135
155
175
Got kicked out of gym.
Focused on keeping core tight per Kelly Starrett's videos. It helped. I think I would have gotten 185 this time after two previous failures. Sadly the world will never know.

Also boxed 2 hours.

One of my long time clients had his final PT session with me today as he is heading home to the UK. So, I felt obliged to torture him just a little.

The workout was three rounds for time of:
- 400m run
- 10 burpies
- 500m row
- 5 deadlifts, 50kg

He clocked 21:41.

I did it after him. It's deceptively tough (especially in 35 deg C heat).

I clocked 17:52.

Try it for yourself.

Did regular power cleans:
220
231 (old PR)
242
253
259 (F)
259 (F)
259!

http://www.youtube.com/watch?v=GXabeUWbGm0&feature=channel_page

#295~thank you for your post.

Tobias, May time do for you what no words can. Sorry for your loss.

George M/40/5'8"/157

WOD: Hang Power Cleans 1 rep, 7sets.
Previous personal record: 130#

Warm Up: 20 min general calisthenics, stretching, Bergener WU 4x, HPC form with bar.

105
115
125
135
140 Fail. Sharp pain at ulnar side of right wrist.
95
95

Broke my PR! I might have been able to go heavier but my wrist needs more flexibility.

Looks like there are a few contenders for the sub-50:00 10k/HPC 250# club! The moment I think I'm getting close to doing something unique in Crossfit, I am humbled and made to work harder. I have fallen in love with crossfit and the CF community.
-----------------------
"How about a SUB 40 MIN 10k, AND a 250 plus PC?"

Comment #262 - Posted by: Sam

Sam, are you kidding me right now? See, it's guys like you who show up to the qualifiers and sweep every WOD. I'll be sure to introduce myself to you in Aromas!
-----------------------
The Bad Girl Open was at my gym, FIT in Los Altos. Congrats to all the crossfit women, from CF Unlimited in Milpitas, CF Oakland, and CF Silicon Valley, who stepped up in bold fashion to compete in the Snatch and Clean&Jerk today. This event only serves to make Crossfit and Olympic Weightlifting stronger and tighter as a community.

In her first ever OWL meet, Jenn Carlos, the CF Unlimited athlete who is notorious for her "Crossfit Christmas Tree" hit 6 of 6 lifts...a perfect day! The whole Unlimited family came out to support her. I love the energy you guys bring!

Special Guest appearance by 4th place at the 2008 CF Games, Oakland's very own Tamara Holmes! It was great to see you and your team represent! I'm glad Angela could make the trip.

m/20/180

185
195
205
215
225
225(pr)
235(f)

felt good about the work today

27 yom 6'2" 155#

Pre: Warmup x12 x3 (pullups, ring dips, 35# kb swings, kb pushups, squats)
95# HPC x5 x2

WOD as rx'd:

135-140-145-150-155-155-155

Next time going for 165.

http://www.youtube.com/watch?v=GXabeUWbGm0&feature=channel_page

Comment #327 - Posted by: Matt Wichlinski

Matt, you sir, are a beast. Both box jumps and C&J were equally impressive. Your workout makes me look like a little kid.

Split faster and wider on that jerk, and it will help you lock the arms much cleaner. Seems like there is a bit of a soft elbow at the split landing.

m/31/230/69"

Hang Power Cleans

135,155,175,185,195f,190f,185

Not real happy. I did not have any chaulk today!
I wanted atleast 200. There are some pretty big numbers out there for HPC.

M/32/6'2"/187

95
115
125
135
145 fail
135
135

new metcon guys....

21-15-9-6-3
*80 pounds Dumbell swings
*HSPU
*Burpee (jumping higher as you can)

Felt sooooo good >=)

Hang Power Clean 7x1 rep

58/M/195 135,145F,145,150,155F,155PR,160F,160F

48/F/125 47,47,52,52,57,57,62F,57

f/31/164lb
Hang Clean

155/165/175/180/180...Done PR by 5lb since Jan 5th....

Scott m/48
110-120-130-140f-130-140f-130-140-140(pr)
Hoping to go higher soon, feel like technique is getting better.

95-115-125-135F-130F-130-135PR

30m/156/70"

135/140/145/150/155/160/165(pr)

156
165
165
175
175
185

6'/185/36

185/185/190/195/200pr/185/185

M/28/165

175-185-190-190F-185-190-195

After failing at 190 went down to 135 and worked my way back up. Much needed rest day tomorrow. Going to do cultivate with some Qi Gong.

Been feeling a bit sucktastic lately..
95
105 (PR)
105
110(F)
110(F)
105(F)
85x3 .. Got tired and my form started to go down the tube so I finished light to fix my technique.. Need to be way more aggressive, drive my elbows forward and pull myself more under the bar.

As rx'd:

145-165-175-185-190(PR)-195(PR)-200(PR)

Those new Pendlay bars we got helped so much...and I guess meeting Burg last week did a little too...

M/29/145

M/27/216

First carb-up, still not totally back to normal yet.

135
155
175
185(F)
185
190(F)
190(F)
160x3
160x3
160x3

I got 185/195/205/215(failed)/185/195/205

I really enjoyed this workout today but it seemed like there wasn't much to it. Did anyone else add anything to this workout or have any recommendations of what to add to workouts that only have one thing?

Coaches are special people, especially to those of us coached. We live in the town I grew up in and Belinda can't believe the number of men around town I greet as former coaches. Many have passed now and I honor them all.

Rest in peace Coach Garcy.

Tobias, I'm sorry for your loss -

m/40/210

95 x2

115
135
155
165
185
190
185

Hang power cleans- not too sure on the weights throughout. It was the first time I've worked with bumper plates (and my brain doesn't work in kg).

PR- 144 lbs (this was after about 10 failures at this weight)

My friend didn't let me leave till I got it up. There was some serious nasty talk going on...

was playing some mind games with myself
105
115
120
failed 125
failed 125
120
115

m/24/6'3"/180

155
165
175
180
185
190
195 (full power clean; not from the hang)
200 (full PC)
205 (full PC)

Did a set of bar muscle ups after the cleans and got a PR (10)!!! Previous PR was 7.

Felt like doing a few extra cleans today. Considered using wraps but decided against it.

M/16/6'0''/154
was really psyched going into this workout + it was my birthday today (16!) so i was looking for a big PR

100-Old PR
110-PR
120-PR
130-PR
140-PR
145-PR
150- PR!!
WOAH was i suprised i could make such an improvement in about 3 months
Probably coulda gone higher too!

This looks like my first time doing this one! I didn't know that my squat clean PR was 170 and those are a little easier.

I stepped it up too fast while watching the Stealers beat the Ravens. I follow the 3-4 minutes per try rest. Missed a couple of good plays/

135
145
155 PR
160 F
135
135
145
155

Shoulders were killing me after 155. I didn't even want to try 160. Demoralized I barely got the two 135s then I felt a little better. I guess 155 is the PR.

I really need to step it up with the lifts. Should be getting some coach time soon.

185
195
205
210 pr
215 pr
215
220 (PR)

* made up yesterday's 10k about 2 hours before doing this... results are posted there (1-17-09).

As Rx'd
185
195
205
210(f)
210(PR)
215(f)
215(f)

Hopefully hit at least 215 next time, I was feeling tired at the end.

Kentucky in 12!

22.m.135.65"

as rx'd
170, 170, 170, 170, 170, 170, 170(PR)

1/18/09

HPCL 7x1

as Rx'd

1/3 CFWU-10

95x5, 115, 125, 135, 145, 155, 165F, 160F, 135

NOTES: Sore. Last time (1/05/09) peaked at 145.

F/140/5'4"/40
75,85,95,105,110,115,120(f)

As rx'd
60kg WU. 1)70kg 2)75kg 3)77.5kg 4)80kg 5)85kg 6)87.5kg(fail back to previous) 7)85kg.

m/27/171/5'9"

135x2
155x2
175x1

begin WOD
175x1
175x1
175x1
185x1 (f)
175x1
175x1
175x1

I'm pretty happy w/ this; amazing the difference b/w 175 and 185....this is such an explosive exercise, as there is very little distance to accelerate the bar...good WOD.

all lbs

100
110 (pr?) noob
110
110
110
110
110

threw in 30 pushups before
20 pushups and 25 70lb assisted pullups after
(MUST WORK ON PULLUPS!!)

01/19 Monday

sub'd "7-Up Yours" from CF Camp Pendleton for today's WOD:

http://www.crossfitwarehouse.com/newsite/blog/workouts.html

27:44

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

37y/o m 173# 5'8"

M 37 5'10" 153#

7 RFT: 10 DB HPC (2x25# DB)
06:15.62

95-115-135-155-165-185(f)-175-175

cf warm up
10 x 45 for form

115
115
125
125
135
125
125

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

still have a tendency to pull too much with the shoulders. workin' on it...

Regular warm up. Dips at setting 8 :)

55
65
65
55 (65f x 2)
55
55
55

75 kgs which i didnt think too shabby

is there anyone here from the UK, ideally birmingham who would like to meet up for some WODS?

if so then let me know

schofield_duncan@hotmail.com

m/29/6'1/

15 muscle ups (tweaked stupid wrist again)

Mark - HPC w/ additional Back Squats & Presses
HPC: 135/140/142/142/145/145/147(F)/147!/050(f)
Back Squats: 3 sets/5RM - 225
Presses: 3 sets/5RM - 105

Theresa - HPC: 45x5 & 65x3 prep/practice
75/85/90(f)/90(f)/87/87/90/92/95(fx3)/95!!!
continue to work on - explosion(hip drive) & speed of elbows to catch in the right place.

m/48/175

Burgener Warm Up, Sand Filled PVC Pipe
Snatch Drills, Sand Filled PVC Pipe

135/155/175/185(PR)/190(F)/190(F)/180/175/155/135

Muscle Ups, Jumping, Increasing Ring Height, 25 reps
Handstand Push Ups, Band Assisted, White Band/Very Little Resistance, 25 reps

Almost there on my muscle ups and handstand pushups. With a little more work I should be doing them unassisted.

Got the kids to do a modified version of the wod before school today:

Luke
m/12/115

Hang Power Clean 10-10-10-10-10
35/55/75/95/102(2)

Brittany
f/10/65

Hang Power Clean 5-5-5-5-5
15/25/25/25/25

Really good effort, Luke and Brittany!

My wife even commented that maybe she should join us in our workouts. I told her there's plenty of Kool-Aid to go around!

47 / 175

155-165F-155-155-155-155-155

Finished stronger than last time but didn't match my PR from last time.

48/m/190

165,175,185,190,195,200,(205fx2)185

155
175
175
185(PR)
195(f)
185(f)
175
155

All lbs:
70-90-90-100-105-110-115

25M/6'6"/235lbs

135
155
175
195
205
215
225

m/33/165

Hang Power Clean
115
135
155
165
175 (f)
155
155
165
175 (f)

Tried as I might, I couldn't do 175. Next time.

185 max

m/41/210.5

kgs
80,90(f),85(PR),90(f),90(f),90(f),80

5x135
4x155
3x185
2x205
1x225
1x235
1x245
1x250

could have probably gotten another 5 or 10, but had to finish up to get to work.

m/31/5'11/177

Right upper arm is quite painful - not sure what the deal is, but resting it a bit. Did slideboard again today - 12 rounds (:30 on / 1:00 off) and shoulder PT.

M/47/6'/184

135
145
155
135
135
135
135

Greg A warmup

185
205
210(F)
205
205
210
215(PR) *10lbs improvement*

GOOD TIMES AS RX'D

M/34/5'9"/168
135
135
145
155
165
170
170
superset with incline bench
185 #8
185 #7
185 #7
185 #5
205 #5
205 #3

Jan 09

M/34/5'9"/168
135
135
145
155
165
170
170
superset with incline bench
185 #8
185 #7
185 #7
185 #5
205 #5
205 #3

Jan 09

M/45/5'9"/168

135-155-155-155-155-155-135(5). I finished with a set of 5 reps at 135. I probably could have done 165, but didn't without a spotter.

185-185-195-205-215(f)-205-205

M/34/190/6'2"

135-145-155-165-165-165(f)-155

bw-205

155
165
175
185
195 fail
195 fail
185
185
185

The 185s are easy and the 195 doesn't go above elbow heigth. Be more aggressive.

38m/6/183

155.160.165.175.185.190.200pr

185,195,205,215(f)x3,205,205(pr)

Upset that I didn't get 215, but will settle for 205.

155, 175, 185, 190, 195 (F), 195, 190

37/M/6'1''/240

Forgot to post this yesterday.

135×3 / 185 / 205 / 225 / 235 (F) / 235 (F) / 235 (PR) / 245 (F)

Was working more on technique for these...

135
135x3
155
185
185
185
135x5
135x5

Will step up the weight next time.

34/M/190/6'

185
205
215
225
235
225
205

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

70-75-70-75(f)-70-70kg

45x5
65x5
85x3
95
105
115
125
135 (fail)
125
105x6

115, 135, 165F, 165, 155,165, 170

95-105-115-125-130-135-145

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

115-125-135-135-145-150(F)-145

M/20/132lbs.

Modified the WOD

Five rounds of:

70lb. HPC X 7
20 Isometric stretches across the chest
10 pull ups w/ varying positions

done yesterday

breakfast: run 45 minutes = 6 miles

bball game (lost... boo-urns)

back to CFNoHo for:

burg warm-up, warm-up hpc 5x33#, 5x53#, 5x63 3x83#, 1x103, 1x113

WOD: Hang Power Clean 7x1 (old pr: 135)
123-128-133-138-143-148-153(new pr)

like my buddy t-thack said; bar with good spin makes a huge difference, and so does meeting coach Burgener!

135-135-145-145-155-165(f)-155(f)

Ran 8 miles 5 hours prior

32/M/170
Max :195 (PR)

165.

Got up to 175 lbs (tied pr)

m/195/6'3"/29

155
175
175
185
185
195
205!! pr!

I was bitching last week that I couldn't get over 200! The only thing that was a challenge was my grip. If that got better, I could get more.

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

Fire those hips baby! Nice to get past a significant sticking point.

Great WOD! love it!

Thanks for the great cycle Lauren and Coach! (a day late....)

Arthur:
115-140-160-180-190-195(f)-195(squat clean)
PR-190

Julie:
80-85-90-95-100-100-105(squat clean)
PR-100

M/32/5'4"/147lbs
1. 135
2. 155
3. 155
4. 165 F
5. 165 F
6. 135 X3
7. 135X4

165,180,190,190f,180,180f,180,

worked on using hook grip and using dead hang cleans. Not my best weights.

m/47/215/6'2"

4 warm up sets upto 155lb
1x175
1x175
1x175
1x175
1x175
1x180 f
1x180 f
1x175
1x175

155-175-195-195-205-215(F)-215(F)

m/48/180

155
175
175 (f)
180
185
190
195*

Asterisk because my left elbow was too low on the catch.

205
225
235
240 Fail
240
240 Fail
225

old pr was 225lbs

177
197
217
217
222
222 Failed
177 X 3 X 5

32/179/m

145-145-145-150-150-150-150

135
145
155
175
185
190f
190f
185

I am stuck at 185

Missed this one.

Was gonna stay light and see how 135 feels...

155
175
185
195f
195f
185
195f

CFWU2
BWU at 45 and 65,
HPC 95x5, DL 135x5, HPC 135x3 for WU

145-145-145-150-150-150-150

totally gassed from the 10k yesterday. In lbs:
95,135,155,165,165,175(f),155

BW 70kg

75kg across the board

After a pretty extensive warm-up and technique session.
Bree: 85,85,90,90,95miss,95miss,85
Ben: 205,215,220,230miss,230,235miss,235PR
Did a couple of clean and jerks @ 240 cause I was all fired up after this one. Wooo hoo!

133, 138, 143, 148, 153, 158(f), 158

185, 185, 195, 210, 220, 225, 230(f)

M/35/170
185,185,190,195,200,205F, 205F
EJ

FINALLY!!! A PR on this for me

135-155-175-185-195-200(PR)-205(PR)

M/40/6/205

95
115
135
145(pr)
155(f)
155(f)
155(f) oh so close.

95
105
115
125 (f)
115
115
115

M/22/165

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

7x1
155
160
165
180
185
190 (fail)
190
185

First time ever doing heavy hang power cleans...not too shabby, but can't wait for improvement. My 190 almost caused a wrist injury, had trouble flipping it but got it all the way around without cheating.

Love the picture!

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

60-65-70-75-75-80(fail)-80(fail) (kg)

As rx'd:

165x4
175x1 (fail)
165x3

In kgs.

60
62.5
65
67.5
70
72.5 (fail)
72.5

135
155
175
185(f)
155 to finish

M/30/6'/201

CFwu (106 assist)

45x5
65x5
75x5
85x4
85 (fail)

No sleep; lousy, lousy workout.

M/6'1/205/22

185/205/225/245/255/275(fail)/265(fail)

155
175
185
205
210
215f
215PR

M/39/6'3"/257#

Done 1/19/09
Buy in: Run 2.1 miles in 20 min, working on POSE

WOD Hand Power Cleans:
135x1
185x1
195x1
220x1
225x1 (F)
185x3
135x10

Cash-out:
40 crunches/30 back extensions
30 cr/20 BE
20 cr/10 BE
10 cr/5 BE

m/28/5'9"/160

1-16-09
20 minutes:
5x thruster, 7x hand p-clean, 10x high pull (95#)
Rounds completed: 8 + 7 HPC + 3 pull

1-17-09
'Michael'
Time: 16:45 (PR) down from 18:05

1-18-09
Standing Press 5x1 - 117#, 117, 122, 122, 122
Push Press 5x3 - 117, 122, 132, 142, 147
OHS 5x5 - 97, 107, 117, 117, 117 super-set w:
L-pullups - 5x 3, 4, 3, 3, 2

cfwu w 10 pull ups * 3.
7 sets 5 reps hang power clean.
65-85-85-95*2 tweaked shoulder and quit per Liam

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

140-145-150-155-160-165-170

M/30/6'/215

125, 135, 145, 155, 165x2, 175, 185F

M/33/225/6'

155,175,185(f),155,175,175,180(f),165,175

M/29/6'3/175

125, 135, 140 ,145, 150 , 155, 160

Great workout!

as rx'd:
105
115
125
135
145F
145F
140
Little frustrated about "F" but, I know I am going to get it.

gotta love O lifts

115-125-135-155-165-155-155

Exhausted from full day of farm work; worked up to 165 then form fell apart.

Did this yesterday.

CFWU x 3
HPC: 95,105,110,115,(117.5f),115,115,115

5lb heavier than 1 week ago :-)

Done on day rx'd, as rx'd:

worked up to:155, 160, 165, 170 (squat cl), 170, 175(f) 175(squat), 175(f)

105
135
155
165(f)
155
155
155

(need to work on form for the hangs)

1-1-1-1-1
hang power clean
135-155-155-155-155
felt i could go about 20 lbs heavier, doing Mr. Joshua afterward though.

m/48/175

135
165
165
185
185
190
195

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

27/m/155

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

C-
worked up to 152 failed at 157

155, 155, 155, 160(f), 160, 160(f), 160

On the road this week but wanted to make this one up, love these a ton. WU included burpees and rope climbs. 135 up to 220; 2 hits, several misses there. Paul

135, 185, 205, 225, 245 (had to try three times before i got it). I need to get under the bar faster.

34yom/170/6'

135,145,155,155,145,145,145
(155 with poor form, so decreased weight)

32yof/125/5'6"

Practiced @ 50lbs

Switch it up. Did 3x7, 4x7, 5x7 Power clean, pull ups, and knees to elbows. 115, 165, 165, 205x4

32/m/#230

205/215/225/235/245/255/260(pr)/265(f)

failed at 200, hit 195
pre: crossfit endurance 40:20x5 bike
during: sets of 20 double unders any fails would be made up with pullups at end of workout 29fails
finished with a set of 25 consec dus

I am hurting amazing 2years and I still can beat myself up on a daily basis

as rx'd

165/175/185/195/205/210/215

135-1
155-1
165-f-1
175-f-1
185-f-f
ran 10k that morning, probably the reason i cudn't clear 185

30-m-170
Ran 1mile

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

Then 4 rounds not for time

6 clean and jerk
6.Knees to elbows
20 pushups
Non stop

1 x 80
2 x 85
with straps: 4 x 90 (number 6 failure)

All in kgs

135

28/m/185

187
197
202
207
212
217
222 (PR)

115 115 135 135 145 145 145. Deep in the hole squats.

8x 155x3 i en wod

Three rounds for time:
20 Pushups
20 Squats
10 Kettlebell Swings 30#
10 Ring Dips

6:00

Hang Power Cleans
95,95,95,95,95,95,95,95,95,95 (working on form)

BW 170

185, 190, 195, 205, 210F, 210(PR), 185x5

85
95
95
100
100
105
105

Need to work on form, not weight.

115x1
135x1
155x1
155x1
175x0 (fail)
155x1 (barely/sloppy)
135x1
155x1 (sloppy) -Note to self, need to review proper technique to avoid injury
-Completed 1/19

m/37/76/200

135
155
155
160pr
160f
145x3x3

M/25/192/6'1"

155-175-185-205-205-205-205
I dont know what my old PR was, but this is definitely my new one

155-175-195-205f-205f-200f-195f

34/M/212

165
185
195
200
205
210
215

snowboarded for like 7 hrs today

before i even noticed the picture, haha

tis the season !

hit my first rail to !

getsome !

haven't done any oylmpic lifts since injuring my shoulder
attempted this:

95#
115#
125#
135#
145# failed
140#
135#

Male/ 16 years old/ 135 pounds

145-150-155-160-165F-165F- 165!!!

5-5-5-5-10-10-10reps@
185-190-195-200-155-160-165lbs

25, 25, 25, 27.5, 27.5, 30, 30kg

posted wrong figures.

30, 35, 35, 37.5, 37.5, 40, 40kg

155(f) 155
155(f) 155
155(f) 155
160
165
go figure, fail on lower weight???

m/39/5'4"/142

89
111
122
135
146 - f
146
151.5 - f

175-190-195-200-205-205-205(f)-205

2 X CFWU

Hang Power Cleans
135 X 3 For Warm Up
155
165
175 (m)
175
185 (PR)
190 (m)
190 (m)

HPC

4 x warm up sets
60kg
65kg
70kg (fail)
70kg
72.5kg (fail). Technique was shocking today
4x60
5x60
5x60

then did 3x6x100 deadlifts

(completed on 1/19)

135,165,175,175,175,185

m/30/160

170, 175, 180, 180-F, 180, 180-F, 180-F

Made this up yesterday, followed by 10k

Not quite CFWU...overhead squats, GHD SUs, and muslce-ups (first time I've gotten strict MUs too!).

Tied PR at 165lb. I think I need to improve my form before I can increase the weight much more.

Take care!

f/25/5'9/137.5

75, 85, 95, 100, 105, 110-f, 110, 115-f

second time doing these. got up to 115 whoo

150, 170, 180, 180, 185, 185, 185
(Rest was around 2 minutes between sets, with last 3 sets being more like 3 to 4 minutes)

35/m/6'2/195

205lb on the last one

@thegym

135#
135#
145#
155#
160# (f)
160# (f)
155#

95
105
115
125
135
145
160(FAIL)
150

as rx'd:

115
135
135
135
145
155
155
145

20/m/6'2"/195 lbs

95-115-135-155-165-175(f)-175(f)

I really need to work on clean form. This did not go very well.

Between 185 and 200 lbs for each rep.

M 34/142/5'7"

95-115-115-125-125-135-135

95-105-115-125-135-135-135

M/37/185/5-10
As Rx'd
Found a crossfitter at the gym today so decided to do this workout with him. Worked out well, we both PRd. Everythings better with two, said Pooh.

For me it went 180-195f(so did 177)-185-185-195 (PR)-200(PR)-180.
All in all a really good day.

185 lbs

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

obviously, could not break past 145

m/23/152

175
185
195(f)
185
195(f)
190
190(f)

I was hoping for 200 today, maybe next time.

155
165
175
175
175
175
175

160-165-170-175-180(f)-180(f)-175

185, 185, 185, 185, 185, 185, 185

working on form, felt pretty good towards the end.

WU
w/u 95/3
135/1; 145/1; 155/1; 165/0/0/0 155/1; 160/1; 160/1; 165/1
M/48/185#/72"

m/36/6'4"/97kg

Did not do.

Feeling banged up from run.

Still have sore back from DL's.

hang power clean
1-1-1-1-1-1
135,135,145,145,145
could go a little higher but i did Mr Joshua afterwards

47/M/184
Ran 5K 25:50 treadmill
then
3x135
1x155
1x165
1x165 fail
Then quit

Missed this one. Had the boy and gym was closed afterwards.

175, 185F, 185, 185F, 175, 175.

Left elbow and knee were both bothering me so I stopped after 6 sets.

m/35/5'9/175

CFWU - 3. Reg reps. Superman. Burgener.

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

Disapp overall. Tried to focus on dipping to dl position, keeping bar above knees though. Dragging bar up thighs. Still not a good calf or shoulder ext.

This was from 1/5:

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.

Done at crossfit. Nice 10 pound improvement from the start of the year.

125 x 1
135 x 1
145 x F
145 x 1
150 x F not down fast enought
150 x F elbown not get around fast enough
135 x 1 (just to end on a good note)

95 / 115 / 135 / 165 / 175 failed / 175 failed

36/M/158/5'8

CFWUx3
135-145-155-165-165-165-155

m/37/215

209 lbs

175
175
185
185
185
185 (ugly)
175

Completed 1/29/09

135#/140(f)/140(f)/135/135(f)/125/125

Notes: used large weight rack due to class taking up floor.

Cooldown - dumbbell bench 10/9/8/...1 50#DB untimed

95
105
115
125
135
135
135
145 failed
135

35m180

155, 165, 175, 185, 185, 165

Tom
90x5 95x3, 115, 125f, 115, 120,125

Eric
95, 105, 115, 135, 135f, 115, 120x2 (Strong, but ugly)

35F123
65,70,75,75,65,65,70

24/m/196
205,205,215,215,220,225,230F,225

44/m/165

145
155
165
175
185
190
195

PR! while a little sick, only 10 below full clean, form must be pretty good on hang cleans and pretty bad on full cleans.

M-175-185-195-205-215-220F-220-225F-225PR!

Stocker-65/5-65/6-65/7-65/8-65/8

G-95-95-95-100-105f-105-105f

cfwu x 1
modified wod
135# squats
4x12
135# power cleans
4x10

M/31/6'/178

187
192
198
204
209 FAIL
198
198

35/M/78kg

80kg for all seven sets.

Badly need your help. I used to believe that marriage would diminish me, reduce my options. That you had to be someone less to live with someone else when, of course, you have to be someone more.
I am from Ghana and learning to write in English, give true I wrote the following sentence: "Three hills ranch alcohol and drug recovery is a center for substance addiction recovery specializing in professional residential group alcohol and drug.A new study has found that it significantly and."

Waiting for a reply :(, Shari.

155, 165, 175, 185, 190, 195, 200!!!
Two hundred freakin' club!

155 lbs, will do better next time.

155 lbs, will do better next time.

m/38/175
135
155
165
175-F
165
170
175