February 17, 2009

Tuesday 090217

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081028.

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"Fun with Gymnastics" with Gillian Mounsey at Jeannie's Beach CrossFit - video [wmv] [mov]


Warrior Transition Battalion, KENS News San Antonio, Alamo CrossFit.


Coach Glassman Interview Part 2, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at February 17, 2009 5:18 PM
Comments

make up wod
500 meter row (subbed 50 rep 45# SDHP)
21 burpees
400 meter run
26:20

Comment #1 - Posted by: Ian C at February 16, 2009 5:55 PM

Yes!!

Comment #2 - Posted by: Jeremy M/27/6'3''/207 at February 16, 2009 5:55 PM

Back from the Dominican Republic and workouts on the white sandy beaches. I can't wait to get back to throwing heavy stuff around the gym.

Not too many things better than heavy cleans :)

Comment #3 - Posted by: AllisonNYC_24/5'2/115 at February 16, 2009 5:57 PM

I was hoping this WOD would come up.

The video of my 2:40 Fran is up on YouTube. Any feedback would be great.

http://www.youtube.com/watch?v=CmWXI736M5k&feature=channel_page

Comment #4 - Posted by: Zach Miller_PantherCF_20/5'11''/185 at February 16, 2009 5:57 PM

As a tumbling instructor, I must say I loved the vid!

Comment #5 - Posted by: Ed CFNF at February 16, 2009 6:00 PM

Uh oh, last time i kind of did this for max Thrusters I went to sleep!! Note to self: BREATHE!!!

*crossed fingers for staying conscious*

Comment #6 - Posted by: Eric Gohl 22/5'10/161 at February 16, 2009 6:05 PM

Awesome video on the warriors in San Antonio. Very Inspiring.

Comment #7 - Posted by: Mike R at February 16, 2009 6:05 PM

Gillian, Jeannie, and Justin - great job! The only thing better than watching that video was having the opportunity to watch it live!

You are all super athletes!

Comment #8 - Posted by: Mac at February 16, 2009 6:07 PM

Zach Miller - #4

Great work on Fran. Good ROM & even had to deal with the hard iron plates so you couldn't just drop the weight. Beat my 3:19 Fran like a red headed step child.

Comment #9 - Posted by: travis from Reno at February 16, 2009 6:08 PM

Goin for 240 big day!

Comment #10 - Posted by: Go Blue Hens at February 16, 2009 6:09 PM

That KENS news video is touching. F'n proud to be an American! Thank you for your sacrifices gentlemen.

Comment #11 - Posted by: kev at February 16, 2009 6:10 PM

that video is AWESOME! Everything done in it is so freaking cool, but as soon as I saw that "monkey bar" variation of the pull ups I said out loud, "That's bada$$!"
So simple, but so sweet!

Comment #12 - Posted by: Eric Gohl 22/5'10/161 at February 16, 2009 6:11 PM

man they're tough. no way could i do that.

this may be a dumb question, but squat cleans?

Comment #13 - Posted by: aaron at February 16, 2009 6:18 PM

For those who remember...

It's MOTHERF@#KING Oly-Lift Day!

Get some, Go again!

Comment #14 - Posted by: DJ at February 16, 2009 6:19 PM

great video Beach crossfit! go Jrock!

merle
crossfit usa

Comment #15 - Posted by: merle at February 16, 2009 6:22 PM

ERIC - you are so freakin' funny..."fingers crossed...breathe.." email you later re: the dudster LOL

Sweet!! The WOD is up early. I am such a nerd. I have to keep checking the site because I have hard time going to sleep when I don't know what the WOD is for tomorrow and I try to go to bed early. God help me. LOL I just hate waking up and finding out what it is and having only 20 minutes to get psyched up as I get ready and off to the gym. I like to have it planned in my head, like if I have to run back and forth with the treadmill and GHD.

Comment #16 - Posted by: Strong Lil Pony F/37/5'5"/138 at February 16, 2009 6:22 PM

No bumper plates, commercial gym, will shoot for 275. Far from my OL days !

Comment #17 - Posted by: Tou at February 16, 2009 6:25 PM

Gillian was such a detailed teacher it's no wonder she where she is in the community! And bloody hell did we all have a flippin hilarious time! Thank you Gillian, we learned so much!
Mac, you are the man! Great job video taping, editing and producing! It was an honor having you both come play with us! Qualifiers are coming up...can't wait to play again!
GET IT!

~J~

Accept the Challenge, Trian Hard and Push Through "IT"!

Comment #18 - Posted by: JroCk-Beach CrossFit at February 16, 2009 6:28 PM

Came back from a three day weekend in FLA today and made up Fran (3:53) and the SDHP/Dip WOD (10:06). Thank goodness for a max effort day, should be a great warmup for the row/burpee/run WOD. AllisonNYC whereabouts in the DR? I'm heading to Punta Cana in 2 weeks and am sooo stoked.

Comment #19 - Posted by: Mike S - m/20/6'1/205 at February 16, 2009 6:30 PM

s-more: I hope you are feeling better!!!

Strong Lil Pony- I have had PF on and off since last summer. At first blamed the pain from my work shoes, now when my feet hurt, they hurt! :(~

Herm- hope your shoulder is better!

Erin

Comment #20 - Posted by: in8girl at February 16, 2009 6:32 PM

Gymnastics video - what grace and strength! You guys are truly an inspiration. Though your routines weren't part of any WOD and were executed for fun, they speak volumes of the true athletic strength and skill required. Keep at it, your example is motivation for those of us who have yet to arrive.

Comment #21 - Posted by: Capo at February 16, 2009 6:32 PM

awesome to see Mr. Kyle Maynard trainin those warriors!

Gillian and Jeannie = beautiful, badass sheroes!

Comment #22 - Posted by: cleverhandz at February 16, 2009 6:33 PM

This is why it really sucks doing crossfit at my school's gym where there are no bumper plates. F$%K

Comment #23 - Posted by: Keith D at February 16, 2009 6:38 PM

WOD made up
3 rounds for time
21-15-9
Deadlifts 135lbs
Dumbell thrusthers 25lbs each
Kettleball swings 50lbs
Push-ups
15:56

Comment #24 - Posted by: Scott at February 16, 2009 6:39 PM

I'm proud to say thats where I get my crossfit kicks. I love those guys. Jeanne and Justin are straight up awesome and I'm glad to see them rocking out on the mainsite. Beach Crossfit kicks ace!

Comment #25 - Posted by: Dominick at February 16, 2009 6:44 PM

Eric Gohl--

if you promise to breathe i'll promise to remember how to count to 1!!!

get some!

Comment #26 - Posted by: fat tony at February 16, 2009 6:47 PM

Day 10 post-op:

CF.com rest

11 AM:
Recumbent bike 10 min
Treadmill 15% incline, 2.5 mph, .5 miles
sit-ups and hip extensions, 3 rounds of 10 reps each
Pendulum ROM swings

Then a 1-hr massage with Angelo. Contrast shower afterward.

Needed the massage! Knotted up in my back along the rhomboid and scapula.

Doing it right - healing it up ONCE!

Comment #27 - Posted by: Herm @ CF Los Altos, CA at February 16, 2009 6:49 PM

24/m/5'10/208

Did 135lb spuat clean and ring dips, 21-15-9

I like this one. Yall should try it out.

Deads and some practice tomorrow.

Comment #28 - Posted by: Nolan at February 16, 2009 6:54 PM

herm--

keep up the healin' man.

Comment #29 - Posted by: fat tony at February 16, 2009 6:58 PM

44/6'1"/188

well i'm nothing if not consistent. no sub 3 fran today.

3:16 (pr is 3:06)

fran times over the past year have been 3:15 3:30 3:31 3:20 3:06 3:21 and now today's 3:16. just not my best girl.

#4 Zach

excellent fran. nothing to add.

Comment #30 - Posted by: ken c at February 16, 2009 6:59 PM

keep fighting WARRIORS!!! and thanks to everyone who serves.

Comment #31 - Posted by: fat tony at February 16, 2009 7:00 PM

G I L L I A N R O C K S ! ! ! !

now that was truly awesome! nice strength ladies....you are sooo inspirational!

truly amazing athleticism~Jeannie and Gillian I wish I could be just like you ladies...

Gillian meeting you was an great privilege...training with you is an honor!

good luck with all your training endeavors....hope to see you soon.

many hugs....

Comment #32 - Posted by: lisa cf suffolk- spartan performance at February 16, 2009 7:03 PM

Sadness ensues as I am beginning what could possibly be my last week as a Crossfitter for a while. The police academy starts in seven days, and faced with not knowing the academies workout routine, it would be unwise to hamper myself with the soreness that comes from the excellent crossfit routines.

As it is, I'm leaving in a half hour or so to get this WOD taken care of tonight. Hopefully as the academy goes on, I can work crossfit back into my daily schedule. Regardless, I hope to continue posting and supporting, and receiving my daily amount of hugs and side-hugs from s'more, herm, OneFastBird, Eric Gohl, and the rest of the gang.

Comment #33 - Posted by: Jay 5'9 180 at February 16, 2009 7:07 PM

Hey all.

I am a complete newbie to Crossfit (this will be my fourth day doing the WODs).

I tried looking for squat cleans on the exercise/demos page and could not find a video for the specified exercise.

Could someone elaborate on how this is done exactly? I am guessing it's similar to a squat...

Also, what does "1-1-1-1-1-1-1-1" mean in terms of how you perform the exercise?

Sorry for asking such an obvious question. Alas, I guess you've gotta start somewhere!

:)

Comment #34 - Posted by: Nathan Bornstein at February 16, 2009 7:08 PM

GREAT VIDEO~ Need to try some of that fun!

GO HARD EVERYONE!!

HERM: you keep doin' it right and heal once!

S'MORE: send your wife my best...the long wait is nearly over for her and you! Best wishes for a speedy labor/delivery.

#34 the video may be labeled "cleans" 1-1 etc..means 7 rounds 1 rep each round. The thought is that you will go up in weight and potentially reach failure at some point. Welcome to CrossFit!

Comment #35 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at February 16, 2009 7:14 PM

Herm,

You know how you can tell when you've done it up right

When you can hold a good rack!

Comment #36 - Posted by: jakers at February 16, 2009 7:15 PM

#1

Love the Chuck Taylors!! And your buddy that walked into the bar after your first set of Thrusters had me cracking up to. That is something that I would do, and what do ya know, someone is always there to catch it on film... haha Nothing productive from me besides good job.

For todays workout, I haven't done a Clean in over a year. I have been doing WOD starting just last week. Also have recruited 2 new people to start tomorrow. One I don't think has ever done Cleans. So I don't think that it would be a good idea for him to be doing 1 rep sets. I want to stay true to the workouts though, so I didn't know if anyone would have suggestions on whether or not to do the 1 reps, or substitute 5,4,3,2,1 or do something completely different. Open for suggestions....

Thanks Andy

Comment #37 - Posted by: aci4369 at February 16, 2009 7:16 PM

Aha! I getcha fit mom.

Thanks for the quick response!

Comment #38 - Posted by: Nathan Bornstein at February 16, 2009 7:17 PM

#33 Jay

Good Luck at the Academy!!!

Comment #39 - Posted by: Jeff - Bucks County, PA at February 16, 2009 7:18 PM

#34 Nathan

Look under "cleans" and you will find

Comment #40 - Posted by: Jeff - Bucks County, PA at February 16, 2009 7:19 PM

Hey Strong Little Pony,

Re Plantar Fasciitis:

If you're getting pain that feels like you stood on a nail pretty much in the middle of your foot and it is especially sore for the first few steps when you get out of bed in the mornings or when you get up on your toes when running, then chances are that you're spot on with your diagnosis.

There are a couple of things you can do:
(1) Roll your bare foot/feet over a golf-ball to massage the plantar fascia. Ice before and after - it tickles, but it helps reduce inflammation!
(2) Find a good podiatrist with an interest in FUNCTIONAL podiatry. PF is almost always the result of poor foot mechanics. Some orthotics may make a real difference to your situation. Studies have shown that the use of othoses also helps Oly-lifters improve their performance, too.

I have a feeling that podiatrists in the US may be a different beast to those in Australia, so you may need to find a "sports-performance" kinda practitioner.

I've noticed a few posters have talked about using Vibrams and other "glove-like" foot coverings to simulate bare feet. That's fine if your foot mechanics are impeccable, but such a situation is rare in the extreme. Us mere mortals need shoes with support and/or orthotics.

I hope this helps.

Comment #41 - Posted by: TonyTheChiro (40yo, 5'10", 162lb/74kg) at February 16, 2009 7:23 PM

#34

I am new hear too but if you go to the FAQ section on the left side of the page it will answer most of your questions.

http://www.crossfit.com/cf-info/faq.html#Exercises14

That is the link to it. Go to section 2.15 and it will explain the different variations of a clean.

Then next go to the section under FAQ titled EXERCISES AND DEMOS and scroll down to CLEAN and watch the video. That is what you should be doing. 1 rep 8 seperate times

This is the link to the Exercises and Demos page:

http://www.crossfit.com/cf-info/excercise.html

Comment #42 - Posted by: aci4369 at February 16, 2009 7:25 PM

i woke up to see what's waiting for us tomorrow and see this MONSTER!!!

i hope be fine for tomorrow i really don't want to miss no WODs...Thanks in8girl sweet and full of energy as always...big hugs

to all my best wishes, hugs and side hugs to...Herm, Cookie, Rookie, COS, OneFastBird21, Strong Lil Pony, Jennifer, Fitmom, Fitmom's mom, Eric Ghol (thanks for the post bro) AllisonNYC (welcome back), Pedro Barrera, Playoff Beard, JayBear, Jakers, Tina 40, Jrock, Tonythechiro, Julie Parisien, Adam Rogers, Bingo, JPW and everybody in this fantastic Posts comments board....HAVE A GREAT TRAINING DAY...3-2-1 HUGS

Comment #43 - Posted by: s'more at February 16, 2009 7:28 PM

Thanks so much Fitmom...we can't hardly wait!! we are so close to meet our daughter thats what i been searching for a long time the FATHERHOOD!!!

Thanks so much a thousand times again for the wishes Fitmom huge hugs to you and Fitmom's mom =)

Comment #44 - Posted by: s'more at February 16, 2009 7:33 PM

Coach, WOD looks great! Cannot wait to see what tomorrow brings.

As for comment #40, as a physical therapist, I believe that orthotics assist in reducing stress upon the plantar fascia, but you still need to address the problem, either weakness of the foot intrinsics (small muscles within the foot) or mechanics of your gait and stance that are applying an overload stress in a negative way. Head to your doctor, get a referral to a good sports physical therapist in your area who specializes in gait analysis and movement dysfunction.

We come to coach for WOD b/c the guy is one of the best, we should then treat our impairments the same way and head to someone who can address them correctly and get you back out there and setting new PR's! Hope this helps too. Thanks Tony for posting your input too!

Comment #45 - Posted by: Dan @ warminster, pa at February 16, 2009 7:34 PM

AllisonNYC

I'm genuinely curious, How many certs have you been too?

I feel like every time there is a Cert Vid I need to play where is waldo with Allison?

You were in the Burgener video a couple of days ago and the one today.

That is super sweet. Welcome back.

Comment #46 - Posted by: jakers at February 16, 2009 7:38 PM

Re Plantar Fasciitis:
#41

I wear my hard sole birkenstock sandals as much as I can.... I know I have it. I also have tight calves.. which might be the source of the problem. Either way, my birkenstocks and rolling my foot with a tennis ball/lacrosse ball(when bad) eliminates the problem.

Comment #47 - Posted by: Shane at February 16, 2009 7:42 PM

Hey all - hope everyone is going well. s'more your list is getting quite extensive. hope you are better today.

as rx'd

kgs

20-20-20-20-20-20-20

eased into it with just the bar. and felt ok. responded well after yesterdays canter but not pushing it just yet. another couple of weeks and should be good to go.

Herm - hope the shoulder is feeling ok

Comment #48 - Posted by: Rookie - Crossfit Gold Coast at February 16, 2009 7:45 PM

What would be a good sub for this WOD? I physically cannot do the Squat Clean....Thanks!

Comment #49 - Posted by: CF Newbie at February 16, 2009 7:52 PM

If you are looking for the video on exersises it is not Squat Cleans it is just Clean.
M/13/5'8/ 135lbs

Weight in lbs
10/20/30/30/40/50(fail)/40

7th day doing the Crossfit WOD's.

Best of luck to everyone! 321 go!

Comment #50 - Posted by: Chad at February 16, 2009 8:03 PM

"Herm - hope the shoulder is feeling ok"

Comment #48 - Posted by: Rookie - Crossfit Gold Coast

The scapula and rhomboid are getting knotted up from inactivity! Need massage regularly with foam roller or softball.

You're doing the right thing with your knee, eh? 20 kg is 10,000% better than not being able to function! Congrats brother!
---------------------------------------
"What would be a good sub for this WOD? I physically cannot do the Squat Clean....Thanks!"

Comment #49 - Posted by: CF Newbie

Power Cleans, Hang Cleans... depends on your debility!

Comment #51 - Posted by: Herm @ CF Los Altos, CA at February 16, 2009 8:04 PM

Comment #45
Dan @ warminster,
Pls knock off the stale, parochial jive about who can best treat Plantar fasciitis. Good on ya that you're a PT, but Tony the chiro gives advice just as good. PT's don't have a market on "getting people back out there and setting PRs".

This forum is not for selling who, amongst the alphabet soup of credentials, can best treat people when they're injured. It's about keeping people from being hurt in the first place. Too bad PT's focus is on when people are injured instead of primary prevention......

Comment #52 - Posted by: crossfan2 at February 16, 2009 8:05 PM

Looks like there are some really new newbies posting tonight. Hi! Welcome to crossfit, thanks for posting. My name is JP and I am taking the month of February to answer some of the more commonly asked questions hopefully before they get asked. I wish I could take credit for the idea but it was Bingo who did the job during January who thought of it. I am a 40 year old Marine in Southern California. I'm a level 1 trainer although I don't train anyone and I've been crossfitting for a little over 2 years.

Cleans are a basic olympic lift and there are several variations. "Hang" refers to the start of the movement and means holding the bar at your waist when you start. It doesn't say "Hang" today so that means we pick it up from the floor for every rep. "Squat" or "Power" refer to the catch position. "Power" means to catch it in a quarter squat. "Squat" is the default in Crossfit and means to catch it in a full squat (crease of the shorts below the level of your knee). There are lots of videos showing the basic movement under the Exercises & Videos link. It is a very technical lift and if you haven't done them before I recommend you start with a broomstick and work on your form today.

That all said,1-1-1-1-1-1-1 means 7 sets of 1 rep each. Do a general warm up (there are at least three between the FAQ page and the videos in Exercises & Demos). The Burgener warm up is particularly appropriate for olympic lifting. Then warm up the clean starting with the bar and increasing your load from there. When you are nice and warm, take a guess at your 1 rep max load and attempt it. If you make it, add a little. If you don't, it still counts as a set. Take a little off next time unless there is a reason you think you didn't get it that won't be there next time (didn't rest enough, weight was a little on your toes,...) Remember your loads so that you can post them here later. Rest as long as you need between attempts, 3-5 minutes usually works for 1 rep max. Don't wait too long or you'll cool off.

Have fun!

Comment #53 - Posted by: JPW at February 16, 2009 8:06 PM

if i ever get good enpugh to do any of that stuff, i will be a very happy kid

Comment #54 - Posted by: Chris S at February 16, 2009 8:16 PM

I'm enjoying the extra content being posted letely. For a while there it seemed to be Journal Previews. I consume the Journal everyday so it's fun to come here and see unique videos posted.
I guess I am truly addicted to the koolaid!
Thanks!

Comment #55 - Posted by: PXT Cody at February 16, 2009 8:16 PM

Rubber weights would be nice for this WOD, but iron will have to do.

Good luck #33!

GO!

Comment #56 - Posted by: Rian 21/m/6'1"/210ish at February 16, 2009 8:18 PM

Jeannie Bassi and Justin AKA "J Rock" are some of the baddest mo-foes on the planet! they got me ready for my last pro fight, and I must say, I will NEVER fight without theire training. Thanks Beach Crossfit!

Comment #57 - Posted by: Buck Grant at February 16, 2009 8:32 PM

Yet another reason KENS5 is becoming my favorite news stations.
Great work by military members and Crossfit.
J in SA

Comment #58 - Posted by: Jeff_Roddy/m48yo/195/71' at February 16, 2009 8:39 PM

I just love Gillian. She rocks!

I have been off the board for awhile nursing back to back injuries. Not good timing with the Regional Qualifier coming up, but I am just gonna have to suck it up. I will be following the One World programming along with my clients here on out leading up to the qualifier. I just want to test my skills as a programmer.

I had a great time at the Level I cert hosted last weekend by Crossfit Asia. Jamie Light has an amazing box. Big kudos to all those in attendance. Always great to meet new folks I will from here on out call friends.

Comment #59 - Posted by: freddy c._one world at February 16, 2009 8:40 PM

M/30/182#/5'10"

205#

Comment #60 - Posted by: Travis J. at February 16, 2009 8:42 PM

Jeff - #39

Thank you for the well wishes. It's people like you that make me sad about fading from the Crossfit community for a while as I try to build a career.

Not too good of a workout tonight, I guess I had too many things on my mind. Also, shoulder soreness and a never-healing groin pull really hindered my attempts at a max lift.

My two attempts at 175 were a disgrace. In neither attempt did I ever begin the jerk motion...basically just did a dead lift to standing. I was disappointed in myself, and didn't even do a 7th rep.

145-165-175(f)-145-145-155-165-175(f)

To any other officers or previous academy students- did any of you feel what could amount to cold feet as the date drew nearer? I'm excited to begin, but I've read all the data, and all I can think of right now is how the hours/workload could affect my relationship with the girlfriend and the friends I love. Is this normal?

Comment #61 - Posted by: JayBear 5'9 180 at February 16, 2009 8:43 PM

#26 fat tony
LOL. I don't even know what to say to that, but i burst into laughter

#33 Jay
First things first...good luck at the Academy sir! Though I don't know what their PT holds either, doesn't mean you have to go cold turkey with Crossfit! You could pick and choose, or just do a partial week of it! Either way, hope you still stick around and keep us updated on things.

#34 Nathan Bornstein
Welcome welcome welcome! I was going to answer your questions but it seems the others have beat me to it. Pay special attention to JPW's posts this month! He will be clarifying the WODs!

#36 jakers
lolllll, nice reference there..

Herm and Rookie-
Sounds like recovery is going pretty well for both of you! That's terrific news! Take care guys :)

Comment #62 - Posted by: Eric Gohl 22/5'10/161 at February 16, 2009 8:46 PM

Freddy C, I am glad to here you are back from my old neck of the woods in Oki, I love that place. I lived a little north from where you were for almost ten years with my lady Lysa.

I hope that I can make it to the games this year and I hope to see you and the crew at One World sooner :>)

Have Fun, Train Hard,

Billy

Comment #63 - Posted by: Billy Olympic Crossfit at February 16, 2009 8:50 PM

Great video, Beach CF! Also, great video on the Warriors. Top it all off with a good workout tomorrow, and you've got a top-flight 24 hours!

Been in bed since last Wednesday with Pneumonia, so tomorrow (if I feel right) will be my first workout back on the grind. Planning on splitting myself with 3 workouts tomorrow... any words of encouragement would be GREATLY appreciated!

Thanks and everyone have a good one!

Comment #64 - Posted by: JPink at February 16, 2009 8:51 PM

That's a kick a$$ video!

Plantar Fascitis $uck$!

I have been recently diagnosed with it and it's undermining my training and lifestyle.

I can't be barefoot, which is how I like to be, to train, to run...

No training on my feet!

I've bee wearing montrails sandals and soles on my shoes. Been doing warm soaks and rolling my foot over a frozen bottle. While asleep, I wear a uncomfortable splint that takes my good sleep away. I am taking antiflamatory, which I hate taking.

Even doing all these things have not been that effective. If I miss one day of treating it or sleep without the splint I wake up to a painful left foot.

It's been really worring me and stressing me out about the future.

Any insight anybody has about this condition I would really love to hear it.

Thanks!

Comment #65 - Posted by: Celio "Ty" Silva at February 16, 2009 9:12 PM

woops! totally cool, different, and fresh vid! love it!

Comment #66 - Posted by: Eva T. at February 16, 2009 9:13 PM

Zach #4,

I think that's the most legit Fran I've ever seen. Strong, strong work.

Cheers.

FB

Comment #67 - Posted by: FilthyBrit at February 16, 2009 9:19 PM

#61

I done did gragiated from the acad. 1.5yrs ago haha. Yes I had cold feet myself. Good luck with yours, wish you the best. I don't know how your academy will be ran, but during mine we came home friday night and had to report back monday early. I was newly engaged got married one month after the academy was over. One thing that I did for my wife during the academy was during the boring classes instead of fighting the urges to fall asleep, I would get out a piece of paper and write what we had been doing that day, who I was mad with, what funny stuff happend, and most importantly how much I missed her. I would write all the stuff that I saw us doing the upcoming weekend, plan the whole thing in my head. Then that weekend I would give her all the letters from the past week on sunday night before I went back.

It got to the point where she would start to look through my things to find them sooner because she liked them so much. I think that it reminded her of my priorities and how important she was to me. Also gave her front row seats to what i was going through on a day to day basis. She wasn't left in the dark for a week, and then given the highlights on the weekends. Plus it keeps you awake...

Hope that if you do do this it helps you as it did me.

Andy

Comment #68 - Posted by: aci4369 at February 16, 2009 9:21 PM

aci #68-

I don't know if I can possibly receive better advice than what you just gave me. It's an idea I'm definitely going to have to steal from you. My girl turned down jobs in Chicago (a four hour drive) just to be closer to me, and she lives alone in an apartment, nowhere near her friends. The pressure is high on me to do my best to make everything work. Your suggestion is perfect.

Thank you so much!

Eric Gohl- In all honesty, I'm probably going to take the first week of the academy, see what the training is, and then keep on with crossfit. After all, the regimen calls for an "outside sport", right? I just don't want to be overzealous and rush into a double load.

Plus, the week off won't be too bad to heal my shoulders/groin

Comment #69 - Posted by: JayBear 5'9 180 at February 16, 2009 9:32 PM

#13 Aaron: not sure that anyone responded to your Q, but squat clean refers to a clean where you catch the weight in a full squat. Jump the weight up, shrug your shoulders back then pull yourself below the bar- don't pull the bar up with your arms, rather, pull your body below the bar. The catch and stand up.

I power cleaned 145# for reps, today. Can't wait to catch up on this heavy single!

28 female 74" 173#

Comment #70 - Posted by: Leslie Ap at February 16, 2009 9:59 PM

23/6'3"/210

First time going heavy with cleans

50, 50, 60, 70, 70, 80(F), 80(F) kgs

Wanted that 80kg but my form needs work.

Rookie thanks for the welcome. I live near North Sydney, do you know anyone with garage gyms near here. I am willing to travel.

Comment #71 - Posted by: aussie at February 16, 2009 10:07 PM

That gymnastics video rocked.

Comment #72 - Posted by: Nick at February 16, 2009 10:10 PM

26m/6'/170

135/155/175/185F/185/190F/190PR

I wanted 195 so bad, so went for it on my 8th and 9th reps

195F/195PR- That's about it though, until I get my form nailed down. Still using arms too much, and ankle flexibility is an issue, making my landing stance too wide. But any closer, and the weight shifts to my wrists because my back bends.

Comment #73 - Posted by: jon_schmalensee at February 16, 2009 10:38 PM

Good luck JayBear!

Andy, what you did for your wife was a stellar idea!

Comment #74 - Posted by: Cynthiaj in Sunnyvale, CA (46/F/I'm not telling) at February 16, 2009 10:55 PM

# 34 Nathan,

Don't worry much about asking 'simple' questions - we all started somewhere :) Luckily we have internet, so search and browse as much as possible. Besides on crossfit.com, you'll find many informational and inspirational vids on youtube. I live in Central Europe, next crossfit trainer is at least 500 km from my place, so all I have is internet and community ready to help.
Good luck to all you newbies and hope you'll enjoy crossfit as much as we all are!

Comment #75 - Posted by: jos at February 16, 2009 11:02 PM

110 - 132 - 137.5 - 143 - 148.5 (F) - scaled back down and popped out two more 132's with good form.

Caned my shoulders and scared the cat with the fail. Its LOUD at home on the tiles with thin matting - forgot to triple pad the foor!

Comment #76 - Posted by: James GS at February 16, 2009 11:08 PM

#33
Been there but i did not have the exposure to CF three years ago when i went into academy.
All i did was run to prepare for academy training and i wished that I had the CrossFit background before going in. I would take as much time as you need acclimating yourself to academy lifestyle and dont rush into balancing cf with academy training.

It looks really bad if you fall asleep during class because you're doing excess training. lets just say you look pretty stupid standing for the entire day. ha ha

KEEP YOUR HEAD DOWN AND KEEP MOVING FORWARD.
WE NEED AS MANY STREET SOLDIERS AS POSSIBLE.

Comment #77 - Posted by: BabyPolarBear at February 17, 2009 12:08 AM

last time 165 was top.

This time:
133, 155, 177, 188, 194, 205 PR, 205 (fx3).

40lbs more than last time. Solid.

Then did some bench press just to see where I might be. 242, then 253f.

Comment #78 - Posted by: jongb at February 17, 2009 12:12 AM

33/m/195/6'00 Kuwait

First time doing this for load. Disappointed I didn't get my body weight.

135, 185 (failed attempt), 155, 175, 185, 155, 135, 135

Comment #79 - Posted by: Jeremy C at February 17, 2009 12:21 AM

JayBear I am glad that you like the idea, you girlfriend will really apreciate it as well especially if she is going to be alone while you are gone. She will be able to read those whenever she wants and remind herself how lucky she is. Remember you are not the only one suffering while at the academy. At my academy we were only allowed one 3 min phone call every other week. Hopefully you are allowed more contact with home.

On a side note, my wife kept all the letters and while moving to our new home I stumbled across them. Man what that a horrible time, but fun to think back about all the stuff good and bad. Makes for a nice little documetary.

Comment #80 - Posted by: aci4369 at February 17, 2009 12:29 AM

________________________

185
205(PR)
215(F)
210(PR)
175
175
175

________________________

Comment #81 - Posted by: NicholasReimdk at February 17, 2009 12:57 AM

All weights in kg:
43 - 44.5 - 45.5 - 47(f) - 47(PR) - 47 - 48(f)

F/33/62kg

Comment #82 - Posted by: lelak at February 17, 2009 1:33 AM

Let me just add a quick little story here about BEACH CROSSFIT.

This past Sundays class was big, 19 people, and it was a great workout, great energy, with great people as always. The workout was over and as things settled down I was told that Jeannie was looking for me in the office. When I walked into the office, there were balloons, mounds of food and stack of baby presents that nearly fit in my car! These wonderful people threw me a MAN SHOWER! I didn't know that there was such thing as a man shower, but they threw it and it was so touching!
Beach Crossfit is nothing without its members. Jeannie and I CAN NOT do what we do, without all of the terrific and passionate people that walk through these doors everyday. Beach crossfit is what it is, and we are what we are, beacause of YOU!
Sara was completely bug eyed opening all of the heartfelt baby boy (his name will be Jackson Barrett Triquet) gifts!
Thank you Jenny and Bob for organizing the Hot Tub (thats what a man shower is called, right!? lol!), Jeannie for all of the wonderful things that you have done and continue to do, I love you, and for all of the clients here that make Beach Crossfit home.
Dominick, Buck and all the rest of you, Cheers!

~J~

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

Comment #83 - Posted by: JroCk - Beach Crossfit at February 17, 2009 3:25 AM

M/31/80kg/178cm

Weights in kilograms:

60 - 65 - 70 - 75(f) - 75 - 75 - 77.5

Still feeling out where my limits are on this excercise. The 45 reps last week really helped improve the form a lot. The miss on 75 in the middle there I think was just bad concentration. Looking forward to pushing past body weight next time!

Comment #84 - Posted by: Kevin Shanahan at February 17, 2009 3:33 AM

First time doing squat cleans so I spent plenty of time practicing with just the bar and then light weights prior to doing the workout.

During the workout, I felt like I was getting in to more of a groove the heavier the weights got.

120, 135, 145, 155, 165, 179, 189.

Comment #85 - Posted by: Jezza 39/M/6'3"/223 at February 17, 2009 3:45 AM

155-165-175-185-190-195-205

Not use to the front squat part of it just yet.

Comment #86 - Posted by: John P. at February 17, 2009 3:52 AM

96kg

Comment #87 - Posted by: Charbs 185/m/23 at February 17, 2009 4:01 AM

just watched the Glassman interview.

Stellar.

Comment #88 - Posted by: JroCk - Beach Crossfit at February 17, 2009 4:12 AM

m/43/74kg
Burgener + OLY WU
Squat Clean, in kgs:
70 - 75 - 75 - 77.5 - 77.5 - 80 - 80F
PR by 7.5kg!
Post: Iron-cross and HSPU training

Comment #89 - Posted by: FredG at February 17, 2009 4:18 AM

95, 115, 135, 145, 155, 165, 170

I really need to go to an oly cert.

Comment #90 - Posted by: Bob in Kabul 44/M/6'3"/190 at February 17, 2009 4:25 AM

Watching Gillian, Jeannie, and Justin make the the truly difficult look easy and fun is truly inspirational; love the variation of movements, excellent choice of music, and a great video; super job Mac.....Oh awesome bike Justin...(mental note visit Jeannie's CF Virginia beach in the spring:-)

Comment #91 - Posted by: Russ Benedetto 52/M 187# at February 17, 2009 4:25 AM

"...I hope to continue posting and supporting, and receiving my daily amount of hugs and side-hugs from s'more, herm, OneFastBird, Eric Gohl, and the rest of the gang."

Comment #33 - Posted by: Jay 5'9 180

Jay, you'd better! Crossfit SCALED DOWN will help your other training IMMENSELY. Think about it functionally, not PR wise. Trust me, I went through a 2-year super intense ROTC Early Commissioning Program that was on par with being as physical as the Academy, and I can only dream of knowing about CF back then. Of course we ran and did BW exercises, and I hit the gym x3/week for squats, presses, deadlifts, bench, etc.

If you're pressed for time or equipment, rely on us to become creative with substitutions and time limits. I've come up with more than a few creative WODs when I didn't have any equipment!

Please keep in contact and let us know how badly you are crushing all of the other mere mortals in training! :)

Comment #92 - Posted by: Herm @ CF Los Altos, CA at February 17, 2009 4:34 AM

M/32/155/5´9"

Today´s WOD in kilos: 70-75-77.5-80-82.5f-82.5f-75

New PR with 2.5 kg. Almost had the second 82.5kg attempt.

Comment #93 - Posted by: AndySWE at February 17, 2009 4:37 AM

@ Comment #65

PF issues are a really pain, literally. I have had problems in this area for quite some time, and the only thing I found to fix it was proper corrective sports orthotics coupled with some Asics (as well as the ice, stretching and acupuncture surprisingly).

Mine are full foot, part carbon fibre and are deemed to be corrective, which in essence means that in a few years my PF should be strong enough so that I don’t have to wear them all day as I do now. They work by allowing some stretch and then helping the foot return to the proper position.

As the other guys have mentioned, foot mechanics are an essential element to every standing lift as it impacts on the knee and hip alignment, which has a huge knock on effect on stability and force generation as well as injury prevention.

I have muscular imbalances as a result of too many years without them (and I am only 28 now!) so I have to be very careful with WOD such as today. Nip it in the bud dude and spend what you can to sort it.

Hope the rambling helps

Comment #94 - Posted by: email at February 17, 2009 4:38 AM

"You know how you can tell when you've done it up right...When you can hold a good rack!"

Comment #36 - Posted by: jakers

I think I peed a little... LMAO! Thanks, brother...priceless :)

Comment #95 - Posted by: Herm @ CF Los Altos, CA at February 17, 2009 4:38 AM

YES! I love this day!!! Ok I love them all but I am supper excited as today I finally get to squat clean my weight..... been a long time coming!!!

S'more best of luck brother and congrats on the addition to the family...so when do they start their first crossfit for kids? Age 2 or 3 hahaha if that is anything like you they will be doing insane work outs at age 1! Hope all is well and big hugs bro...

Jay congrats on the police academy and maybe you can show them the value of training crossfit, considering several police (ie. swat) agencies use it a staple for keeping the edge on their counterparts!

Herm and Rookie how those injuries healing? Soon you two will be back make use all wondering if your really human or machine!

AllisonNYC, Jennifer, Tina, Fitmom, Fitmom's mom, Julie and all other crossfit ladies I am excited to see what post's you ladies will have tonight.

Eric, Jakers, Playoff Beard, Strong Lil Pony, Jaybear and anybody else I forgot lets have post some insane PR's today, its gonna be a good one!

Good luck all and godspeed!!

Comment #96 - Posted by: OneFastBird21 at February 17, 2009 4:39 AM

50m/5'10"/230
felt like "filthy fifty" today...24:20
Did "fran" yesterday...7:15
shoulder surgery in two weeks! I need to get in all I can before then.

Comment #97 - Posted by: stick at February 17, 2009 4:43 AM

150 5'7.5" 33 yom

170x1/180x1/190xf/180x1/180x1/185x1pr/190x1pr
ready for more!

Comment #98 - Posted by: mike d at February 17, 2009 4:46 AM

One last thing (I could have just thrown everything into one post, but I keep on remembering things)

BEACH CROSSFIT will be hosting a Gymnastics L1 Cert. on May 30th-31st, by Jeff Tucker! We are very excited about this and hope to have a huge turn out from all of the local affiliates and their members! We will be going to visit all of them and their owners inside the next couple weeks to extend an warm invite!

For those in he area (or not in the area), here is the link to register.

www.regonline.com/GymVirginiaBeachMay2009

When you do register or if you have any questions at all, shoot me an email at :

jrock.beachcrossfit@hotmail.com

Alright, THAT is all now!

~J~

Comment #99 - Posted by: JroCk - Beach Crossfit at February 17, 2009 4:46 AM

185-205-225-245-255-265-275

Comment #100 - Posted by: Matt L. at February 17, 2009 4:51 AM

135/145/155/165/175/185/190/195/200/205

Next time be more aggressive and start @ 185.

Comment #101 - Posted by: JoeCam at February 17, 2009 4:59 AM

Attended Level 1 cert in Malvern this weekend, and Steve, from Ocean City, MD, was extraordinary. The fact that he is a successful affiliate owner, (has upsized his facility twice), has kids, has had more than one successful work career (outside of Crossfit) and maintains a successful marriage speaks volumes. In every conversation his business relevance and worldly experience shines. I enjoyed the other instructors just as much, but Steve had more than just knowledge of the movements. I am sure Crossfit HQ makes every effort to get owners like Steve to every cert, but they should make his above strengths the standard when picking instructors.

Comment #102 - Posted by: Stu@PlatoonFitness at February 17, 2009 5:03 AM

power clean up to 210 - 80%

Comment #103 - Posted by: OPT at February 17, 2009 5:06 AM

Today I focused on form (i.e., less weight), rather than trying to muscle up a bunch of weight the wrong way. Ironically, the heaviest set probably saw the best form.

95 x 2
115
135
155 x 2
165
175
185

Comment #104 - Posted by: CaptainVictory / M / 43 / 6' 1" / 235 at February 17, 2009 5:10 AM

Watching the gymnastics video... HOLY COW!!! I definitely peed a little. That was so inpiring to see my trainers, Jeannie and Justin, work so hard to be where they are in their athleticism. I, on the other hand, have got a lot of work to do. For instance, once my pizza-hands stop bleeding, I'll be back on those bars...with gloves on.

Incidentally, I was thinking the other day (ummm..yesterday) as I was perusing through the CrossFit mainsite if Jeannie's Beach Crossfit will ever have a little video blip on it. Then I get a text and BAM! We're on!

This week will be a running week (considering I'm doing a half-marathon in a month) as my pizza-hands heal. I'll miss the Oly-lifts....sadface.

Comment #105 - Posted by: rickybobby at February 17, 2009 5:17 AM

crazy... crazy... but lovin it...

Comment #106 - Posted by: Daniel at February 17, 2009 5:26 AM

185
205
225
245
275 (F)
255 (F)

initial pull is good, 2nd pull needs to be stronger. Happy w results but def could be better.

Comment #107 - Posted by: JJ at February 17, 2009 5:41 AM

28/m/192

130
150
160
170
180
190
200

Comment #108 - Posted by: R_Spad at February 17, 2009 5:44 AM

25/m/172

90
110
130
140
135
140
150

Comment #109 - Posted by: travis z at February 17, 2009 5:45 AM

3x135#
3x155#
3x165#
175#
175#(f)
175#
165#
Not one of my best exercises. I knew that going in, so I thought I would lighten up and get good deep squats with a few extra reps, but halfway through I still just wasn't feeling it so I finished up with singles. I gotta get my mind right. Been "out of it" mentally, for a week or so and need to get re-focused.
My form was good, so that made me feel better but that's about it...

Comment #110 - Posted by: brad/m/36/5'09"/175lbs at February 17, 2009 5:50 AM

27/6'8"/220

198-208-218-228-242-252(f)-247(f)

Comment #111 - Posted by: Stretch at February 17, 2009 5:51 AM

95/115/135*/155x/135/95/115

115 was the most comfortable

* almost fell backwards

Comment #112 - Posted by: Hale at February 17, 2009 5:56 AM

First time doing this with out a PVC pipe...haha...went for good form and practice. Started at 95lbs and went up by 10 until complete.
Next time will go for more.
95/105/115/125/135/145/155
Seemed like I improved as I went with more weight.

Comment #113 - Posted by: Gabriel at February 17, 2009 6:07 AM

24M/5'10"/135

80-90-100-120-125-125-125

Comment #114 - Posted by: Clarke at February 17, 2009 6:10 AM

M/22/180/5'9
Diane as rx'd today.

5:45, pr by 6 seconds.

Comment #115 - Posted by: fosco at February 17, 2009 6:18 AM

I think I may have really hurt myself today. I was doing L pullups during my warm up and changed my grip to be chin up (palms in) and on about rep 2 on my 2nd set, the area right b/w my shoulder blades set on fire. Feels like I pulled a muscle, but I didn't know there were muscles there. Tried to keep going with the warm up but everything hurts now. Not working out today. Going to try and get a good night's sleep and see how I feel tomorrow. Boo injuries.

Comment #116 - Posted by: Ben (71", 195#) at February 17, 2009 6:19 AM

m/25/6'1"/180

135-145-150-155-160(PR)-165(PR)-170(PR)

Felt great, finally learning to get these lanky legs down quick.

Comment #117 - Posted by: DB83 at February 17, 2009 6:35 AM

F/39/138/5'7"

CFWU x 2

45 x 5
65 x 4

75-75-85-85-95-95-95-95

Comment #118 - Posted by: Gloria at February 17, 2009 6:44 AM

m/35/216/5'11

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

Forget Supergirl or Wonder Woman...Gillian is now my favorite superhero.
Being a tumbler and gymnastics admirerer(sp) from my youth, great video.

Comment #119 - Posted by: Keith M at February 17, 2009 6:46 AM

135x3

155, 160, 170, 175, 175, 155, 155

Comment #120 - Posted by: CJP m39/6'/227 at February 17, 2009 6:47 AM

31/m/5'10"/210

185
195
205
215
225
225
225

Comment #121 - Posted by: D Craig at February 17, 2009 6:59 AM

Oh No Ben #116 not another hurt shoulder on the boards!!! Hope its ok. Take 4 ibuprofen and a tylenol - a good pain and anti-inflammatory combo. My orthopedic dad and brother tell me that all the time.
Hope everyone has a really great time today, and dreams big about your own strength and abilities!
WOD
95-115-135-135-135-135-135
I just couldnt go up without someone here to help me. I am really suffering working out alone:(
post wod: pretended I was Gillian. Seriously, I put on the little socks and everything;)
I tried ring flips in slo-mo like she did and almost piled in to the cement floor a few times. Put mats down next time! I also tried those medicine ball jumpy push ups Jeannie did. HAR HAR HAR HAR good fun! Thanks for the inspiration guys!

Comment #122 - Posted by: Julie Parisien 37/164/68" at February 17, 2009 7:04 AM

209
231 (old PR)
253 (Fail-a little too ambitious)
253 (Fail-still dumb)
*242 (new PR!)*
247.5 (Fail)
242 (Fail)
231

Comment #123 - Posted by: Steven Willis (M/21/5'9"/171) at February 17, 2009 7:07 AM

bw 165

135
155
175
185
185 (fail)

....did above twice --- kept power cleaning the weight

Comment #124 - Posted by: paulw at February 17, 2009 7:11 AM

@ 123 Steven

LOL at the "still dumb"

I to suffer from the same affliction......

Love it.

Can't wait for this wo later today. I have a date with my last failed attempt numbers.

Comment #125 - Posted by: Klowe at February 17, 2009 7:14 AM

s'more, hope you're feeling better soon. best of luck to you.

herm, great to see your continued dedication even through the injury and rehab. stay motivated and stay within yourself and we'll see you back posting monster numbers soon enough.

rookie, same to you, take care of that knee so we can all have those early numbers of yours to shoot for again.

looking forward to some squat cleans later tonight, will be a late post after a long day.

Comment #126 - Posted by: Adam Rogers at February 17, 2009 7:17 AM

Any CF'ers here in KAF in Afghanistan??

Comment #127 - Posted by: Greg at February 17, 2009 7:18 AM

F/25/5'0"/120lbs

95lbs
105
115 Fail
115 Fail
105
110 Fail

I still get intimidated by the bigger weights and then everything just goes hay-wire. Work in progress I suppose...

Comment #128 - Posted by: Jocelyn M at February 17, 2009 7:23 AM

m/28/5'11/168

60-70-80-85-90 -95(f)-95(f)kg
previous pr 100kg

Comment #129 - Posted by: Ian Mosher CFATL (aka Skittles) at February 17, 2009 7:27 AM

I may not be able to do much about it, but it is still freaking annoying!

Full cleans and front squats continue to be the bane of my CrossFit existance. Seems that no matter how much I try to sneak up on a loaded clean (135+lb), I continue to lose my technique by rolling weight off my right hip and shifting most of the weight onto the toes of my left foot. Yes, I fractured my right distal femur - including loss of cartilage and ACL (lots of surgery) - and left tibial plateau five years ago, so there may be little I can do other than incrementally sneaking up on a max load that neither causes pain nor causes loss of technique. My PT and I are doing pain management and ROM maintenance, but the ortho surgeon is just waiting for me to cry uncle so he can do a full right knee replacement.

CFWU
BW - Clean Mod
HC x 5,5 115lb
PC x 5,5 115lb
FS x 5,5 115,125lb
Clean x 125, 135, 145(F)x2, 140(F), 135, 135

Pain/discomfort is alot worse if I try to do it without an unusually long warm-up.


Comment #130 - Posted by: Michael F. M/36/5'6/185 at February 17, 2009 7:28 AM

F/20/5'6"/135

90-95-95-100(old PR)-105-110-115(f)-115PR!

Comment #131 - Posted by: cw at February 17, 2009 7:41 AM

I had what I thought was plantar fasciitis & my chiro adjusted a bone in my foot & it was eliminated. But I have also seen people get good results from a device called archerciser, using a pro-stretch calf device & taking an herbal anti-inflammatory called zyflamend.

Comment #132 - Posted by: Jim at February 17, 2009 7:50 AM

m/24/5'8"/194

135/175/185/195/205/215/220(PR)

That felt good! Can't wait for the Cert in Montclair. A few more weeks!! 3-2-1 GO!

Comment #133 - Posted by: Pete_ Rockland, NY at February 17, 2009 7:51 AM

First time doing a clean with load. Had a problem with technique. Could not seem to get my knees bent enough so I lost balance with the heavier load. Seems to be a problem with front squat as well.

1 - 135
2 - 145
3 - 155
4 - 165
5 - 165
6 - 165
7 - 165

Comment #134 - Posted by: bill_mitch at February 17, 2009 7:53 AM

All right this is bull crap. The globo gym is finally showing it's limitations. (It's gotta be the gym's fault. It can't be mine.)

135
155
165
175
180 (F) PR attempt
180 (F)
180 (F)

175 feels like I'm not even trying. I can get 180 north of my nips but can't get under to rack it. I'm blaming this on a serious amount of sissytude and lack of bumper plates. There might be some shaky form involved as well. My clean is very mechanical. I should probably practice with the medicine ball more.

If my yard dries off today I might make a run at it again tonight so I can dump the weights.

BLAH!

Comment #135 - Posted by: jakers at February 17, 2009 7:53 AM

F/37/124
Been layin on the couch for 2 days with the flu. Feelin pretty much back to normal today and ready to makeup some wods! Gotta hit the row/burpee/run one then get some squat cleans. Just anxious to get moving again!

Comment #136 - Posted by: Raine at February 17, 2009 7:57 AM

Squat cleans:

155/165/175/185/195/195/200(pr). that was fun.

Another plantar fasciitis suggestion is cold laser. It helped me immensely. good luck. It's so nice to have such a great community to get ideas and help from.

Thanks Crossfit. Grateful for you everyday.

Comment #137 - Posted by: AJ 42/6'2/190 at February 17, 2009 7:59 AM

M/27/71"/165#
1 - 165
2 - 175
3 - 185
4 - 190(old PR)
5 - 195(PR)
6 - 200(fail)
7 - 200(PR)

Comment #138 - Posted by: el Flaco at February 17, 2009 7:59 AM

Sweet tricks!!!

This is me on a day off from work.

http://www.guerrillafitness.net/_blog/Rhabdo's_Revenge

Comment #139 - Posted by: Rhabdo at February 17, 2009 7:59 AM

115-115-125-125-135-135-145-155(FAIL!)-155(FAIL!)-155(FAIL!)-145(FAIL!)

Before those 155's, I felt like I could lift so much more. The front squat at the end was tough, but I liked it. Then I tried 155, couldn't get it up, and that killed everything. If I had more time at the gym I'd like to try more.

Comment #140 - Posted by: Scott Kathrein at February 17, 2009 7:59 AM

m/33/165
cfwu x2
Full Squat Cleans

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

Comment #141 - Posted by: jbuffone at February 17, 2009 8:02 AM

m/24/179/6'2"

CFWU 3 Rounds.

95
95
95
95
95
95
95

Still perfecting the form ;)

Comment #142 - Posted by: Igor at February 17, 2009 8:05 AM

M/25/190

as Rx'd

175/185/195/205/215F/210-pr/215F

Comment #143 - Posted by: EOMFD at February 17, 2009 8:07 AM

m/31/5'9"/167

140
155
165
175
185
195
200 (PR by 20lbs)

Felt really good today!!

Comment #144 - Posted by: elliott at February 17, 2009 8:07 AM

155
165
175
185 no problem
196 fail
196
196 fail

next time I am getting over 200

Comment #145 - Posted by: jshep at February 17, 2009 8:20 AM

M/22/183/5'10

155-160-165-170-180-185-190(PR)

Beat my last PR by 10lbs.

Comment #146 - Posted by: ryan u. at February 17, 2009 8:22 AM

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

Comment #147 - Posted by: JENNY O. 38F/132# at February 17, 2009 8:23 AM

CFWUx3 (no dips)

95x1
105x1
115x1
120x1 fail
120x1 tied PR
125x1 fail
125x1 fail...so had this if I had a elbows higher-landed in squat, started to stand and DUMPED!!

accessory work with rowing/GHD sit ups/back extensions/deadlifts/push ups

Comment #148 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at February 17, 2009 8:26 AM

48/m/190

185/195/205/210f/210f/185/190/190/195

Comment #149 - Posted by: denob at February 17, 2009 8:30 AM

49/M/5'11"/174

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

old pr was 150

Comment #150 - Posted by: Kevin C. at February 17, 2009 8:34 AM

did "300" spartan workout yesterday for the hell of it

as rx'd
21:20 !

going to try and beat 20 mins nxt time

. . .

going to do todays WOD later

Comment #151 - Posted by: whynotjustjosh - m/24/6'2''/195/nj at February 17, 2009 8:35 AM

31/M/190

as rx'd

95
95
115
140
140
170
185
Tried 215 and Got it.

Next time I'll go for 225

john

Comment #152 - Posted by: john g at February 17, 2009 8:35 AM

Male/27yrs/6'0"/171lbs

Warm Up:

Continuous progression...(No dropping the bar or resetting if possible, weight base off 1RM Squat Clean)

Deadlift, Calf Raise, Shrug, Hang Power Clean to Front Squat 3x70%-3x80%-2x90%-2x95%-1x105%

140-160-180-195-210(Failed Hang Power Clean)

15 Minute Rest then...

Squat clean 1-1-1-1-1 reps

140-160-180-200-210(F)-210(PR)-210(F)

Lower legs are destroyed. No more squats, running, jumping or anything to do with putting weight of my heels and standing for 2 weeks. I've got to recover from whatever is wrong with my legs, the pain is ridiculous and has been with me for far too long.

Oh well, later.

Comment #153 - Posted by: JacobSZ at February 17, 2009 8:36 AM

135, 155, 175, 185, 200 (bw), 205

Also, completed Sunday's WOD.

17:29

3 rds
Row 500M
21 burpees
run 400M

Comment #154 - Posted by: schlegs 37/6'/200 at February 17, 2009 8:43 AM

135, 155, 175, 185, 200 (bw), 205

Also, completed Sunday's WOD.

17:29

3 rds
Row 500M
21 burpees
run 400M

Comment #155 - Posted by: schlegs 38/6'/200 at February 17, 2009 8:44 AM

m/26/185

1-205
2-225
3-235
4-245
5-250 (f)
6-250 Pr
7-255 Pr

Comment #156 - Posted by: Auty at February 17, 2009 8:52 AM

I am farely new to crossfit, but not training and so far it has been kickin my butt. Ive been lifting for a little over 12 years and only crossfitting on and off for a couple of months. I officially dropped my old routine and haven't missed a WOD since the 25th of January. Ive been reading the boards for a while and decided to post for the first time today.

M/24/225

175/195/215/215/215/215/215

I'll never go back to the way I use to workout, cuz this stuff is amazing.

Comment #157 - Posted by: Willy T at February 17, 2009 8:55 AM

M/32/175

Max : 215 (PR)

Comment #158 - Posted by: GPerron CFSJ at February 17, 2009 8:56 AM

32m/5'9/180+

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

Comment #159 - Posted by: MJR at February 17, 2009 9:00 AM

Oh baby, started off with the WOD...
135-145-155-165-175-185(PR)-195(PR)
then knocked out the last of my weekend debts
3Rounds 500m Rows/21Burpees/400m Run
Splits
Round 1 6:04
Round 2 6:59
Round 3 8:14
Total 21:13

...and I am spent

Comment #160 - Posted by: Mike S - m/20/6'1/205 at February 17, 2009 9:06 AM

^ whoops, 21:17...and I am a math major-psh

Comment #161 - Posted by: Mike S - m/20/6'1/205 at February 17, 2009 9:07 AM

squat cleans are still very challenging for me technically - poor upper body flexibility causes my front squats to roll forward to my toes - just worked on form instead of trying for a max lift.

5-5-5-5-5

95# each lift

Comment #162 - Posted by: KSW at February 17, 2009 9:10 AM

47m 205# 6'0
I just wasn't up for a big single today, so I took some inspiration from the CFwith strength bias article.

3 sets of 5 reps of full squat cleans
135,155, 175(pr for me)

then doubled of 135# thrusters & burpees, not for time, of 10,7,3 reps.

Comment #163 - Posted by: Jim Evans at February 17, 2009 9:11 AM

Oh and I just ordered some Elite II Rings last night, because of that workout from Valentines Day... the 210 bar dips. Yeah, anyways, how long should I expect until they arrive, if anyone has any ideas?

Comment #164 - Posted by: Willy T at February 17, 2009 9:13 AM

Full squat cleans
135,146,155,165,176,185,196
Back was acting up today, worked on form.

Comment #165 - Posted by: chris l at February 17, 2009 9:13 AM

Warm up w/ 95# - 1
115# - 1
135# - 1

WOD as Rx'd: 155#- 1-1-1-1-1-1-1

Form is getting better and better.

Comment #166 - Posted by: Walker at February 17, 2009 9:16 AM

not feeling so good....sadly i'll pass on today's workout =( have a great workout everyone BIG HUGS

Comment #167 - Posted by: s'more at February 17, 2009 9:16 AM

age 19 bw 170

135/145/155/165/175/185/195

done right after max effort deadlift so legs were fatigued but my form felt a little off anyway

Comment #168 - Posted by: Chris S at February 17, 2009 9:17 AM

cfwu x 3 @ 15 reps for squats, pushups, situps, back ext and box jumps, dead hang pullups x 5

115 x 1
125 x 1
135 x 1
145 x 1
155 x 1
165 x 1
170 x F

Had a great warmup, but felt lame after the squat cleans. Lot of chit chat in the gym, I need to shut my mouth and focus on the task at hand.

Comment #169 - Posted by: Anthony Rubino at February 17, 2009 9:17 AM

m/29/6'1/192

as rx'd

135
155
175
185
195(pr)
200(pr)
205(pr) (did at globo gym..would have tried maybe 10 more pounds with bumpers)

Comment #170 - Posted by: matt b grand cayman at February 17, 2009 9:20 AM

BWUx2
WU squat cleans at 45,55,65

WOD:
75
80
82
85 (as far as I can tell from past postings this is a pr)
87 (f) almost but didn't pull under the bar
87 (f)
85 (f)
85(f) almost but again didn't pull under the bar

Ended up with some hang squat cleans at 65lb and mu progression practice.

Comment #171 - Posted by: SueAnne/F/48/5'6"/134 at February 17, 2009 9:22 AM

m/41/72/175
as rx'd
135,145,155f,145,150,150,150,150

Comment #172 - Posted by: Derek at February 17, 2009 9:24 AM

#133 Pete in Rockland - Where do you train? I'm in Nanuet.

Comment #173 - Posted by: Staci at February 17, 2009 9:26 AM

33/F/5'10"/150

Form continues to improve; still working to eliminate any early pull. Increased will/ability to drop under the bar for an a2a catch.

110
120
132
142 PR
147 F
147 PR
150 New PR (+13 from last time)

Comment #174 - Posted by: Laura DeMarco - CrossFit Rx at February 17, 2009 9:27 AM

1- 155lb
2- 185lb
3- 205lb X
4- 205lb PR // 93kg
5- 215lb X
6- 215lb X
7- 205lb

Happy days...

Comment #175 - Posted by: Laurence of Arabia at February 17, 2009 9:29 AM

Feeling more comfortable with doing more weight with the cleans. I have been working on my form for a good year or so, and now I am starting to up the weight.

135
155
165
175
185
185

I think that I could have done more but I don't have bumper plates yet and I didn't want to drop the weight.

Comment #176 - Posted by: Twall at February 17, 2009 9:33 AM

205
205
225 PR
225
225 pwrclean
225 failed three times
185
185
205

Comment #177 - Posted by: B-Mo, m,31,6',192 at February 17, 2009 9:36 AM

A question for the educated masses:

Listening to Greg Amundsen (spelling?) on Crossfit radio a week or 2 ago got me thinking. He described his warm up as a small sampling of all primary body movements: hip open/close, arm push/pull etc. One of the things I came to realize is that there appears to be a primary movement missed by crossfit: rotation.

It is entirely likely that I am completely missing something, but as I look through the list of movements used by crossfit regularly, I can't fine any examples of trunk rotation. Yet, nearly all sports use rotation (hip and trunk) for key power and speed generation (think swinging a bat, throwing a football, a tennis forehand). Is there a rotational component I am missing, or is there a reason why rotation isn't included?

Any thoughts would be welcome.

Comment #178 - Posted by: josh M at February 17, 2009 9:37 AM

Focused on form. Knees still coming too far forward on lowest point of squat. Next time start out with 10 reps using piper or bar (depending on what's available) to perfect movement prior to adding weight. On a possitive note, good first and second pull.

135, 145, 155, 155, 155, 165*, 155*

* horrible form, squatted on toes, knees WAY to far forward.

Comment #179 - Posted by: big_cannoe at February 17, 2009 9:40 AM

28/M/170

Squat clean 1-1-1-1-1-1-1 reps

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

should have started a bit higher

Comment #180 - Posted by: Jeff M at February 17, 2009 9:44 AM

Buy in
Dynamic stretching
DL in kg 33 x5 / 61 x5 / 77 x3 / 91 x2

ME Deadlift in kg
97 x5 / 101 x5 / 105 x5 PR
73 x15 PR

Cash out
HSPU progressions

Comment #181 - Posted by: tulatel at February 17, 2009 9:44 AM

Tony the Chiro, Strong Lil Pony, and others- thanks for all the tips on Planters facitiis. I now wonder if that is what is really is. My feet hurt esp in the heels- I tend to want to walk on my toes b/c they start hurting. I keep a golf ball and tennis ball under my desk at work to roll my feet over them. (I get harassed as people wonder if I am playing golf during the day, ha ha).
Erin

Comment #182 - Posted by: in8girl at February 17, 2009 9:46 AM

135-145-155-165-175(tied pr-155-155

Comment #183 - Posted by: JDale M/37/6'2"/180 at February 17, 2009 9:46 AM

m/20/5'8/158

155-165-175-185-195-200-195(fx2) got the pull but leaned too far forward, legs pretty spent. never gone this heavy, so definitely set a new pr

Comment #184 - Posted by: Josh at February 17, 2009 9:46 AM

24/m/5'11"/198lbs.

90kg-110kg-120kg- 130kg failed x 4

i can get under it i just cant stand up with it! front squat, front squat, front squat, and more front squat

Comment #185 - Posted by: brandon p crossfit rockford at February 17, 2009 9:47 AM

135-145-150-155-165-170-185 (1RPR)

Comment #186 - Posted by: Chris m/18/69''/170-180 at February 17, 2009 9:47 AM


95, 105, 115, 120F, 120, 125F, 125(PR by 15)

Done with the encouragement of my sister in law Jen and Joe. Thanks guys!

Comment #187 - Posted by: Playground Cindy (F/31/128/6') at February 17, 2009 9:48 AM

135
155
165
185
195
205
215 (PR!)

Comment #188 - Posted by: SMC M/25/5'10/205 at February 17, 2009 9:49 AM

M/25/135/5'11"

135
145
155
160
165
170
175(PR)

Comment #189 - Posted by: CK at February 17, 2009 9:56 AM

135
155
180
180 didn't really like the form so i dropped weight down
155
155
165

Comment #190 - Posted by: Jeff 21/5'7/150 at February 17, 2009 9:58 AM

Erin, if you're feet are most painful when you get up in the morning, it increases the chances that you are dealing with PF. I had it for about 3+ months on/off (from playing soccer on fake turf). I had it resolved by a physio who literally used his fingers to breakdown the scarring (and it bloody hurt!). As I understand it, the inflammation can cause calcium deposits and these can make things progressively worse. All I can say is it worked for me; I'd recommend seeing a well regarded (sports) physio if you can. It's a horrible, painful, and most of all frustrating injury that doesn't heal easily. Take care.

Comment #191 - Posted by: gazaloo m/44/5'9¨/165lbs at February 17, 2009 10:00 AM

Commercial gym, no bumper plates, no chalk, no excuses ! But I would have tried heavier weights if it wasn't for the ''dropping'' factor.

Did a lot more than rx'd but worked on my form since it's been a while.

135 x 5
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x miss
Worked form with :
5 singles at 185
5 singles at 205
Then 225 x 1

Stopped there. Will shoot for 240 next time !

Comment #192 - Posted by: Tou at February 17, 2009 10:00 AM

Modified to: KB 1-arm Muscle Clean:

20kg/5 x 5 sets, 30 seconds rest between sets.

Happy as a pig in mud to do this movement!

Comment #193 - Posted by: Herm @ CF Los Altos, CA at February 17, 2009 10:03 AM

Yesterdays work out (70X Sumo dead lifts had back sore before even started)

135-1
155-1
175-1
185-1
195-1
205-1(much easier then last time)
215-X(dropped on bottom of squat, didn't cetch properly should have next time)

Comment #194 - Posted by: malone at February 17, 2009 10:03 AM

185 - 205 - 215 - 225 - 230(f) - 230(f) - 230(f)

Comment #195 - Posted by: Edwin 26/M/68"/170 at February 17, 2009 10:04 AM

30/m/5'11"/200

155
185
205
225
235
245F
245F

Need to get under the bar faster. Not real happy with my weights today.

Comment #196 - Posted by: cmh at February 17, 2009 10:06 AM

155-170-175-185-190-195

Once I hit 185, everything was a PR. Got the last rep easily to hopefully next time I'll be in the 200-Club.

Comment #197 - Posted by: Clippa at February 17, 2009 10:07 AM

Form get's all f'd up when it get heavy.

135
155
180
180
205 F
195 F
185 PR
195 F

Comment #198 - Posted by: Mike S. M/40/5'10''/185 at February 17, 2009 10:09 AM

Josh @178, I think that's a VERY interesting observation! Most sports rely on rotation and I would think (in addition to core strength) that it's essential to maintaining balance. Anyone have insights as to why this isn't necessary (or redundant)in crossfit protocol?

Comment #199 - Posted by: gazaloo m/44/5'9¨/165lbs at February 17, 2009 10:10 AM

take care in8girl big hugs......

Herm carefull bro...but great to see you are training..congrats!!

Comment #200 - Posted by: s'more at February 17, 2009 10:11 AM

Terrible showing.

don't remember the progression, but 151 max, and failure at 161.

Comment #201 - Posted by: Stryker 23/M/138/5'4__Panther Crosfit at February 17, 2009 10:12 AM

M/19/5'10"/160lbs
115
135
145
155
165
175
185

Was using iron plates so I didn't want to fail a lift and get kicked out of my gym.

Comment #202 - Posted by: Cory J. Archer at February 17, 2009 10:12 AM

This was my first time doing Squat Cleans..

115
135
155
165 (f)
155
155
155

I need to work on the tecnique...

Comment #203 - Posted by: Justo at February 17, 2009 10:14 AM

155
180
180
185PR
205F
195F
195F

Comment #204 - Posted by: Mike S. M/40/5'10''/185 at February 17, 2009 10:14 AM

Anyone CF in Hershey PA?

Comment #205 - Posted by: Mike D at February 17, 2009 10:14 AM

Previous PR: 105
Today: 115-125-135-145(PR!!)-150f-150f-150f
I got under the 150 with such force I have bruises on my collarbones, but my wrists just couldn't hold on. Next time!! Going to failure is AWESOME! So stoked on the improvement!

Comment #206 - Posted by: Natalie 21/f/5'2/135 at February 17, 2009 10:18 AM

65-95-115-135-155-165pc-175f

Comment #207 - Posted by: ccraft at February 17, 2009 10:20 AM

135 155 185 205 225 (+20) 235F 235(+30) adrenline surge after a near miss

taking bingo's advice (if I understood him correctly) to call it quits even though I still had some in the tank after setting a substantial PR

missed the last cycle of WOD as well as 3 of the last 4 cycles due to tendonitis in the left shoulder. Couldn't bear to skip today

Comment #208 - Posted by: p. l. at February 17, 2009 10:21 AM

First time doing 1 rep max for squat cleans.

24/m/180

135x3
179
219(f)
219(f)
219(f) (really wanted it, but couldnt get the bar high enough, pissed me off)
199
204
209

My goal was 205 and i passed that by 4 lbs, still happy.

Comment #209 - Posted by: Joe at February 17, 2009 10:21 AM

145-150-155(pr)-155(f)-155-160-165(bodyweight PR)

I was pretty pumped after getting my bodyweight. It wasn't pretty and had to fight my elbows up but got'em there.

Comment #210 - Posted by: Cincyburgs 32/M/5'8"/165 at February 17, 2009 10:22 AM


Back to work after an awesome weekend with Tucker at the gymnastics cert in Oakville. What a great guy and had the pleasure to meet a ton of awesome people.

Squat cleans 1,1,1,1,1,1,1

135
185
185
195(F)
185
185
155

Comment #211 - Posted by: Cass at February 17, 2009 10:25 AM

185-195-205-215-225-235(PR)-245(F)

Comment #212 - Posted by: Chris Mac (6'0/200lbs/29) Crossfit Guelph at February 17, 2009 10:26 AM

Warm-up: skipping, 3 x CFWU, Squat Clean Technique

WOD:

1.135
2. 135
3. 155
4. 155
5. 165
6. 135
7. 135

*Felt my technique failing so I dropped weight and focused on technique


1.5 km run - 07:32

M/39/6'1"/258

Comment #213 - Posted by: Dean at February 17, 2009 10:27 AM

135, 155, 175, 185 pr

Comment #214 - Posted by: MarkD m/40/178/6 at February 17, 2009 10:29 AM

m/24/6.1/200

165-175-185-195-205-215-225

Never done max squat cleans, so the last four were prs.

Comment #215 - Posted by: AaronV at February 17, 2009 10:31 AM

Awesome video!! Gillian is my sister and I've been watching her all my life...still, she never ceases to amaze me. She makes the near impossible look so easy...until you actually try it yourself, lol. Jeannie and Justin -- I'm still in shock that there are other people in the world like my sister. Excellent job all three of you!!

Comment #216 - Posted by: Alissa at February 17, 2009 10:35 AM

W-110
W2-154
174, 194, 199, 204, 204(f)194, 194, 194

Comment #217 - Posted by: Toby M/30/6'6"/220 at February 17, 2009 10:38 AM

25/m/5'11"/199

205-215-215-225-230-240F-240F

Comment #218 - Posted by: Nickosaurus at February 17, 2009 10:39 AM

P.S. - Kudos to Mac for an excellent job filming and editing :)

Comment #219 - Posted by: Alissa at February 17, 2009 10:43 AM

m/25/140lb
135, 135, 145, 150, 155 (PR), 145, 145

Comment #220 - Posted by: John Bilenki at February 17, 2009 10:44 AM

176/5'11"/36 M

Started at 135# and then brought it up to 155#, noticed the form was getting sloppy so I stayed and did seven+ there, paying attention to receiving the bar properly, midline suspension/back curvature and heels to the ground.

Really excited about getting these movements they feel graceful... I had no idea they would be as fun as they are.

Also picked up some really cheap indoor soccer shoes, and some really cheap racing flats(much to the chagrin of my local sneaker seller). The indoor soccer shoes were a strong improvement over my Chuck Taylors and the flats make running on the ball of your foot pretty easy(pose). I recommend both.

ALSO ... if that wasn't enough... my sore shoulder has succumbed to trigger point and heat pad. The 120dips/pullups a week or so ago hurt. It's not a torn muscle, just doesn't feel that way... but it's more than DOM. So I did some reading hit up a tennis ball, my back side and a wall and a heat pad. The pain isn't dead but its definitely dying(to quote Jack J). The real upside is twelve two minute sessions a day with my back to a wall and a tennis ball has really improved my pole dance.

Comment #221 - Posted by: Nick at February 17, 2009 10:45 AM

55,60,60,60,60,65kg

Comment #222 - Posted by: Tamas at February 17, 2009 10:47 AM

cfwu x 3

135, 155, 165, 175 (F), 175 (form not so good), 175 (form better but room for improvement), 185 (F).... 155 (good form).

Form gets really hard for me at body weight.

Comment #223 - Posted by: Russ of CrossFit Persevere at February 17, 2009 10:47 AM

F/30/5'6/165#
still mastering form. I keep catching full upright, then dropping down into the squat. need to get under the bar. one thing at a time, I suppose.

warmups for form 45

65
75
85
95(f)
90
95
100
100

anyone want to do a cross fit/Olympic lifting cert at Ft. Leonard Wood? We have a huge population here who would love it. CF is catching on big-time here....

Comment #224 - Posted by: CME at February 17, 2009 10:50 AM

33/M/6’00/185

Squat Clean
1-1-1-1-1-1-1

1 x 165
1 x 185
1 x 205
1 x 215(f)
1 x 215(f)
1 x 215 (pr)
1 x 225(f)

First day in the new shoes. Thanks VS Athletics.

Dan D.

Comment #225 - Posted by: Dan D. at February 17, 2009 10:54 AM

NEARLY NEW CONCEPT II MODEL Ds FOR SALE!!

If you are looking for a concept 2 Model D with a PM3 for $1275 Canadian (taxes in) and can get to Toronto I know a fellow who has two more for sale. They were used at a rowing meet for a day (by rowing meet participants) and are sold such that the rowing association breaks even. They are discounted about $100 from the online cost (at current exchange) straight from Concept 2. Its a great workout (www.crossfitendurance.com) and a great way to support Canadian sports. If you're interested Click on my name (Nick in blue) just below to email me... and I will hook you up.

Comment #226 - Posted by: Nick at February 17, 2009 10:54 AM

225
235
235
235
245
250
250
The clean part was "easy", squeezing out front squats was the limiting.

Comment #227 - Posted by: crusty chuck at February 17, 2009 10:57 AM

C:205,215,225,235 PR,245 PR,255 PR, 265(f)
M/22/206/6'1"

B:145,155 PR,165 PR,175 PR,185(f),175,175

M:145, 155, 165, 175, 185(f),175,175((Power Cleans))

Cluck, Cluck, Cluck

Comment #228 - Posted by: Go Blue Hens at February 17, 2009 10:58 AM

155
165(f)
160
170
175
180
180(pr)

Comment #229 - Posted by: GU997 at February 17, 2009 10:59 AM

200 pr

Comment #230 - Posted by: Indiana Boy at February 17, 2009 10:59 AM

Squat clean 1-1-1-1-1-1-1 reps

1. 85lbs
2. 95lbs
3. 105lbs
4. 115lbs
5. 135lbs
6. 145lbs
7. 155lbs
8. 165lbs PR( I had to try for it, everything else felt good, I failed the first 3 attempts, made the 4th attempt)

Comment #231 - Posted by: Nik Nichols 42yo 5'7''165lbs at February 17, 2009 11:00 AM

Matt - 205 (215 F)
Barnette - 115, PR
Ellen - first time, did lots of practice with lighter weights, good job

Comment #232 - Posted by: Matt at February 17, 2009 11:03 AM

75-95-105-115-125-135(pr)-140(f)

the pr's just keep coming, I'm pumped

Comment #233 - Posted by: mncross at February 17, 2009 11:06 AM

Warm ups with 115

125 - 135 - 135 - 145 - 145 - 150f - 145

I could have had that 150 and wanted to try it again but my back felt weak and I decided I'd be able to get it next time.

The zone is going so well still. It helps to eat every meal morning til night with a zone pro. It's starting to make more sense and feel natural and easy. The beginning is always such a struggle.

Met con later on.

Comment #234 - Posted by: AllisonNYC_24/5'2/115 at February 17, 2009 11:14 AM

155-165-175(f)-175(f)-175-185(f)-185(f)

Comment #235 - Posted by: Lucien at February 17, 2009 11:14 AM

M/24/6'3"/265lbs

As rxd
225
235
245
245
255
255
265

Comment #236 - Posted by: Ryan at February 17, 2009 11:16 AM

135
135
185
185
195 failed
195 failed
185

Comment #237 - Posted by: Cowboy Dave-M-31-180ish at February 17, 2009 11:17 AM

First time back since the summer:
95lbs
115lbs
135lbs
155lbs (Previous PR)
175lbs (Fail)
165lbs (Failed a few times, kept bailing out)
165lbs (New PR)

Need to work on dropping faster.

Comment #238 - Posted by: Casey - 23/m/5'10"/160lbs at February 17, 2009 11:21 AM

First WOD tonight!

Looking forward to it, too bad a physical handicap in my right arm will inhibit me from doing the squat cleans, just like CF newbie in post 49.

Huge thanks to Herm for providing ideas of substitutions for todays WOD.

Big ups to JPW for answering all my questions before i could even ask them. keep them coming i will be seeking them out daily.

Super excited about becoming a part of the CF Nation. Wish me luck. Will post results later.

Comment #239 - Posted by: Flash at February 17, 2009 11:21 AM

37/m/170/66ins

165
170
175
175
180
180
185
190 failed 2x

Comment #240 - Posted by: tedthejudge at February 17, 2009 11:21 AM

Still bothered by a cold..did it anyway.

95
135
155
185
200 (f)
195
135
135

Aloha,

Jordan

Comment #241 - Posted by: Jordan...27/175 @ Holloman AFB at February 17, 2009 11:25 AM

37m185

242 for all sets, should have gone 253, felt good though

Comment #242 - Posted by: dan colson at February 17, 2009 11:28 AM

One more tip on planters facitiis: try trigger point therapy on your calves. Check out this website (wfs) http://www.triggerpointbook.com/
The book is great, very comprehensive. My feet are almost back to normal.

Comment #243 - Posted by: SueAnne/F/48/5'6"/134 at February 17, 2009 11:29 AM

WOD - 135/145/155/160(fail)/160(fail)/160(PR)/165(fail) [50y/m/11st/70"]

Comment #244 - Posted by: Rebar at February 17, 2009 11:30 AM

G'Day all,

Did a few WOD's from CFB to catch up.

Semper FIdelis

Comment #245 - Posted by: Cody Lee Johnson at February 17, 2009 11:30 AM

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

Back to CrossFit after rupturing my Achilles tendon. ouch. 6-month recovery process, I've been told my power and speed might not come back until the 1-year or 18-month mark.

yay.

Comment #246 - Posted by: csco at February 17, 2009 11:39 AM

Squat clean 7x

Warmup: 3x15 pushups, situps (incline), dips, pullups, squats, stretch

WOD:
On BodyMaster Multipress machine (had to use the ICAF gym, no room for cleans and only one Oly bar besides the machine)...actually a "low hang clean" since the bar only drops to just below my knees. Got 170 once...

Warmup-
45x3
95
105
135

165
165
170
170F
165
165
165

Comment #247 - Posted by: Mickey (M/5'10"/177/43) at February 17, 2009 11:44 AM

wod as rx'd but with overhead squats
23-226

185
225
255
275
285
300(pr)
didnt have time to finish but felt like i could've done more weight

Comment #248 - Posted by: Sam L at February 17, 2009 11:51 AM

Wod as rx'd

165
175
185
205
215
225(pr)
230(pr)

m/23/215/6'3''

Comment #249 - Posted by: soulsufer at February 17, 2009 11:51 AM

F/37/124
Made up row/burpee/run wod 1st: 19:57. Runs on treadmill.

Next did the squat cleans:
85
95
100
105
110
115
120 (pr) think I had 125 in me but was @ a gym and afraid of dumping and drawing attention to myself... next time in my garage I will get it!
Practiced 75# triples with holds at bottom to work on form.. I tend to dip forward with the heavier wt on the way up from bottom of squat.
LADIES! Some terrific numbers out there! Great work everyone- I am amazed everyday by y'all!

Comment #250 - Posted by: Raine at February 17, 2009 11:52 AM

43yom / 148

135
145
155
165
175
185
195(PR)
205(was on a roll so tried but no go yet)

Comment #251 - Posted by: mhlane at February 17, 2009 11:53 AM

Got to the gym, warmed up, did 10 reps with just the bar and realized I had a pretty big sting in my shoulder. Decided to call it a day :-[.

Comment #252 - Posted by: Andrew Pucci at February 17, 2009 11:55 AM

m/34/5'8/151

Squat cleans
140
150
160
170
180
190pr
200f I really want this one bad, but I will be patient and try again some other time.

Laura DeMarco great job on your +13 pr today, that awesome!!

Comment #253 - Posted by: Shane Cross at February 17, 2009 11:55 AM

m/35/218/5'11

400m interval run (1 min rest)
1:40
1:24 (best at steady)
1:40
1:34
1:32
1:52
1:26 (2nd best, pushing first 45 secs then backed off)

Comment #254 - Posted by: Keith M at February 17, 2009 11:59 AM

138 - 143 - 148 - 153 - 155 - 158 - 160
No pr's today but nonetheless very happy with my technique.
Front Squats after
165x3, 170x3, 175x3, 180x3, 185x3

Comment #255 - Posted by: Gillian Mounsey F/31/5'5"/128 at February 17, 2009 11:59 AM

95-95-115-115-135-135-145-145 Oops that's 8! Guess I don't know when to quit.

Comment #256 - Posted by: Brian at February 17, 2009 12:03 PM

F/32/124

Full Squat Cleans

75-85-90-95-95-97.5-100F

Comment #257 - Posted by: Jessica CrossFit RBB at February 17, 2009 12:05 PM

M 25/165/5'10 - new member

As Rx'd

115-135-135-145-155-165(PR)-165

first time doing them ever

Comment #258 - Posted by: Christopher Yates at February 17, 2009 12:09 PM

Awesome gymnastics video - very fresh and innovative. Would love to see more of that! Great job Jeannie's Beach Crossfit. When is the next installment?

Must admit I am a bit jealous though. Not only does Gillian have the ability to move her body like a cirque du soleil acrobat - she can squat clean 160lbs!

Comment #259 - Posted by: Jessica at February 17, 2009 12:14 PM

In8girl

Saw your post re plantar fasciitis. I have lots of suggestions for you so email me and i can pass them along. The first though is ice, ice, and more ice. Stretch your calves in straight and bent knee postition. Don't walk barefoot in your house. Get into a massage therapist that knows what they are doing and have your soleus stripped to hell. Plus, plus plus email me.

Lisa

Comment #260 - Posted by: Lisa 40 yof 5'4" 149# at February 17, 2009 12:16 PM

Very excited today got a PR!!!!
65-75-85-90-95-100pr-105fail-95

Comment #261 - Posted by: Momof3 at February 17, 2009 12:17 PM

m/24/6'00"/210

First time Squat Cleaning in over a year.

Started with the bar and progressed up focusing on form.

Bar
95
125
135
145
155
165
175
185 (F)

Called it a day. Felt good to do some good cleans. It has been a while old friend. No where near what I used to do, but that is why I am here...

Comment #262 - Posted by: aci4369 at February 17, 2009 12:19 PM

95,105,115,125,135,145,155F,135

M/39/150

Comment #263 - Posted by: Ticotexas at February 17, 2009 12:20 PM

m/37/76/200

W/Us 65x10, 95x10, 115x5
135#
155x2
165x4

155# was good but 165 I had a hard time catching low, 3 of 4 were really power cleans + front squat. So followed up with 3x sets @ 135, started to feel much more comfortable.

Comment #264 - Posted by: Chas at February 17, 2009 12:21 PM

m/38/195

as rx'd
145
155
165
175
185
195
200 (PR)

Comment #265 - Posted by: ben at February 17, 2009 12:27 PM

33 yom 220 bwt

wod as rx'd
180/185/190/195/200/205/210
new pr by 10 lbs from last time
finally get the idea to video tape my form and I forget to charge the battery; got one on tape though.

endurance workout on upright bike @ level 12
5mins on/ 4 off/ 4 on/ 3 off/ 3 on/ 2 off/ 2 on/ 1 off/ 1 on
total distance: 6.9 miles in 15 mins of work

Comment #266 - Posted by: brian t at February 17, 2009 12:30 PM

cfwu
SC warm up

SC 100/110/120/130/140/145/135

form sux, post work on sc technique

Comment #267 - Posted by: hiflyer51 at February 17, 2009 12:31 PM

#34
Thanks for asking what some of us were embarrassed.

#40
Looking under the demos just lists the basic exercise, not the differences between hand, squat and power


#42
Thank you. That actually answered my question.

Comment #268 - Posted by: Dean at February 17, 2009 12:32 PM

i always do power cleans even when it says to do squat cleans just because i have never tried the motion.
anyways, actually did squat cleans today!
95, 105, 110, 110, 115 f, 110, 115

Comment #269 - Posted by: Kendra F/19/5'10"/150 at February 17, 2009 12:32 PM

135-145-155-165-175-185(PR)-195(f)

I think I could've gotten 195, but I was only taking a 2-minute rest because I had to hurry for work. I also started a bit low.

Comment #270 - Posted by: Nick Wise at February 17, 2009 12:34 PM

185-205-225-235(PR)-225-235-225

Comment #271 - Posted by: Tito M/30/6'2"/200 at February 17, 2009 12:39 PM

m/21/145/5'7

squat cleans
7x1

135-155-155-145-145-155-145

i think resting more than thirty seconds between reps would help. i definitely need to improve my form.

S/f

Comment #272 - Posted by: dillon at February 17, 2009 12:43 PM

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

REACHED MY GOAL OF 135# TURKISH GETUP!!!!! Turned out it was easier then I thought it would be. Love reaching the goals.

Comment #273 - Posted by: Jabu 35/m/5'10"/180 elevation 8750 at February 17, 2009 12:44 PM

135
155
185
205 Power Clean, no squat
205 Power Clean to Front Squat
205 Nailed it!
135x5
1 mile run post WOD

Comment #274 - Posted by: 2Tall/6'7"/50/230 at February 17, 2009 12:46 PM

m/19/215

goal was 240 - 250

185, 205, 225, 235, 240, 245, 250

Comment #275 - Posted by: Michael Hill at February 17, 2009 12:46 PM

M/23/165

155,165,175,185,195(PR),200(F),200(F)
despite consistant gains my form needs work. I keep doing a power clean and then a front squat with the heavier loads instead of one clean motion.

Comment #276 - Posted by: Carl Castellano at February 17, 2009 12:47 PM

Gymnastics video rocks! Totally hot! I too pretended to be Gillian today. I wasn't nearly as graceful, and I certainly am not built like a superhero godess but I gave it my all. Set up some steps and tried the handstand walking on and off thing. Nearly busted ny head. Then I tried the inverted ring pullups and didn't do much more than bend my elbows an inch and swing like a pendulum. The video should say in small print, "Kids, don't try this at home". Kudos to all the hard work that went into making those movements appear fun and effortless. How long do I have to crosssfit to be as strong as Gillian?

Comment #277 - Posted by: Marco at February 17, 2009 12:49 PM

m/30/5'10/200

95/115/135/145/155/165/175(pr)

worked on overhead squats and snatch after WOD. Still trying to perfect my form on all olympic lifts.

Comment #278 - Posted by: Chris at February 17, 2009 12:50 PM

"Super excited about becoming a part of the CF Nation. Wish me luck. Will post results later."

Comment #239 - Posted by: Flash

Flash, you're already part of the Nation. Good luck with today. What's going on with your right arm? The more we I know, the more I can help. If you wanna shoot me an e-mail about it, that's good too:

blancaflor74@yahoo.com

We're here to help :)

Comment #279 - Posted by: Herm @ CF Los Altos, CA at February 17, 2009 12:51 PM

34/M/185
155
175
185
205
225
235(f)
235(f)
235 Got it
245 (f)

Comment #280 - Posted by: Paul K at February 17, 2009 12:57 PM

48/male/6'/199/week 15 CF

135, 155, 175(F), 175(F), 155, 160(PR), 135

Feel like technique is holding me back from doing more, could power clean more, hard to dip under the bar when it gets heavier.

Comment #281 - Posted by: michaelg at February 17, 2009 12:59 PM

Single cleans 185-190-195-200-205(pr+10 and bodyweight, huge milestone); sets of 5 pullups, 5-10 box jumps in between single cleans.

DL 5x3 315-335-345-355-365(2); sets of 5 GHD, 5-10 box jumps between triple deads.

Some of the best weightlifting advice I have received recently is to do heavy sets on 5 minute centers; throw in another exercise or two in between just to keep warm. It works great.

Warmup: 5 min. easy row, 3x5 BS a2a 185-190-195; Burgener; 3x5 HPS 95-95-95; 5 HPC at 135.

Cooldown/metcon: 3xrun 2 minutes at 9.5 mph, 1 minute rest on the tread, extended last rep to 3 minutes.

Comment #282 - Posted by: Kamper M/44/74"/205 at February 17, 2009 1:01 PM

m/5'3"/160/29

Wish there were bumpers and rubber weights so I could go at it without worrying about dropping and getting kicked out of the gym or something.
But improvement either way.

Last time this time
135 155
145 175(pr)
155 195 (f)
165 195(pr)
175 (f) 205 (f)
165 205 (f)
165 185
165 185
165 185

mentalled my way out of 205, was worried about dropping it and didn't drop my a$$ to get under it, kept just doing deadlifts basically. next time.

did my own little campus/lockoff workout on the smith machine where I set the bar high and do pullup jumps up to the high cross bar with one arm then pullup with the other arm and lock off one arm at 90 degress for 5 seconds then switch back and forth.
also it was so nice (in the 40's?) that it felt like spring so I had to do something outside, so did 10 40-50 yd sprints outside.

Comment #283 - Posted by: fat tony at February 17, 2009 1:03 PM

M/46/6' 225

205
205
205
205
210

Comment #284 - Posted by: Murph/NC at February 17, 2009 1:06 PM

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

finally got 225! and now my squat cleans outweigh my power cleans (which i think they're supposed to)

Comment #285 - Posted by: narco at February 17, 2009 1:10 PM

145
145
145
145
145
155
155

5'8 168

Comment #286 - Posted by: srod at February 17, 2009 1:12 PM

24/m/171/5'11"

First time doing a squat clean.

As Rx'd

65-85-105-115-125-135-145(f)

Comment #287 - Posted by: Mason A at February 17, 2009 1:13 PM

27m/6'6"/225

90kg-95kg-100kg-100kg-100kg-105kg-110kg

Comment #288 - Posted by: Sly Dawg at February 17, 2009 1:13 PM

F/22/5'6"/135

As rx'd

135
140
145
150
155 (pr for this bw)

100 DU's for time
1:23 pr
67 consecutive (pr)

Comment #289 - Posted by: Melissa Cvjeticanin CF Mississauga at February 17, 2009 1:14 PM

f/46/5'7/150
Had more in me but did not want to sacrifice form. Oly lifts are still new to me.
Must see how bad knee takes the full squat.
No bumpers. Ordered them today.

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

Improved by 20#. Still work in progress.

Added: 45# Overhead squats: 25 reps
tow strap push ups: 25 reps
muscle up work, chest to full extension.
no jump, negative return.
knees to shoulders/chest

Comment #290 - Posted by: power-girl at February 17, 2009 1:14 PM

s'more--

get feeling better dude.

Herm--

keep on healin' on. awesome that you are able to do some work!

Eric Gohl--don't forget to breathe

Onefastbird--

get the bodyweight+ brother, you got it!

Comment #291 - Posted by: fat tony at February 17, 2009 1:15 PM

34/M/209

155
165
175
185
195
205 PR
215 PR

Comment #292 - Posted by: Ralphy at February 17, 2009 1:16 PM

165
175
185
195
205 (fail)
200 (fail)
195 (fail)

Took three attempts on each of the failed sets. Very frustrating to not get 200.

Comment #293 - Posted by: KieranGT_22/M/170/5'11" at February 17, 2009 1:17 PM

33/m/160
135
155
155
155
165 pr
175 f
155

Comment #294 - Posted by: mharris at February 17, 2009 1:17 PM

135
155
175
185
195
155
135

Comment #295 - Posted by: MJP M26/6'3/190 at February 17, 2009 1:18 PM

46/M/6'/180

SQUAT CLEANS FROM FLOOR:

115, 135, 155, 165, 175, 185, 190 FAILED


DID FRAN ALSO...TIME: 5:37 AS RX'D

NOT A BAD WAY TO START A YEAR OF BEING 46.
GETTING CLOSER TO A 5 MIN FRAN.

THE OLY CERT WAS GREAT. COACH B WAS VERY GOOD. I LEARNED TO MUCH TO PUT INTO WORDS BUT TODAYS WOD FELT BETTER! GOOD WAY TO SPEND MY BIRTHDAY!

BLACK

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #296 - Posted by: ROBERT SUTHERLAND at February 17, 2009 1:19 PM

I have to go to harbor city crossfit to go over oly lifts me form sucked
185F
155
175
185 bad form
185F
155
155

Comment #297 - Posted by: Allie 38/170/M at February 17, 2009 1:19 PM

thanks fat tony i'll try to do the workout it's gonna be tough i lose 4 pounds in two days, barely eat a thing.. DAMN nauseas

IT DOESN'T MATTER!!!!!!! 3-2-1 GO....i hope so

Comment #298 - Posted by: s'more at February 17, 2009 1:22 PM

m/24/5'10"/190

.225
.275
.295
.315
.315
.325 pr
.330 fail(mental fail!)

fought 325 and bailed on 330. i think it was in my head. never loaded a bar to 330. next time its mine!

Comment #299 - Posted by: juani at February 17, 2009 1:25 PM

M/33/5'10"/195

maxed out at 225 - (PR by 20 lbs)

That's 3 PR's in the last 5 days. Added 1 round of Cindy and chopped 30 seconds off Fran. Lovin' the ZONE!

Comment #300 - Posted by: Matt Mills at February 17, 2009 1:29 PM

35/m/6'/165

145-155-160(f)-160-165-170-175(f)-175(f)

I'm pretty sure I just PR'd my front squat with today's WOD, so I'm pleased with this result.

Comment #301 - Posted by: Bladerunner at February 17, 2009 1:29 PM

1xCFWU
some cleans for warm up

60kg
70kg
75kg
80kg pr
82.5kg pr
80
70

first time really going for max. it's a bit hard doing it at the gym though because you can't really risk dropping the weights.

Comment #302 - Posted by: ccfeldt at February 17, 2009 1:30 PM

oh no just realized i did the wrong ex today :( did deadlifts, im sad now, i love cleans

Comment #303 - Posted by: juan at February 17, 2009 1:31 PM

185/235/255/275(f)/275/285(f)/285/290(f x4)


Comment #304 - Posted by: Jason Khalipa at February 17, 2009 1:47 PM

As rx'd

Working on my form still

95-115-125-135-145-150-155

Comment #305 - Posted by: Luna at February 17, 2009 1:48 PM

m/22/5'9"/150

95-115-125-135-145-150-155

startin to get my form down..definitely a lot better than the last time i did squat cleans.

Comment #306 - Posted by: Wickerson at February 17, 2009 1:49 PM

As Rx'd

135-135-135-155(PR)-155-155-165(F)

Really need to work on form. This is a very technical lift for me.

Comment #307 - Posted by: Phoenix at February 17, 2009 1:52 PM

Nice work everyone
Second time with squat cleans
The 45 we did last week was a nice eye opener
today was 135 145 145 155 155 165 170f
pretty happy with effort but need to get to an oly cert to pull mass weight

Comment #308 - Posted by: jp8173 at February 17, 2009 1:53 PM

M/19/5'8"/154lbs

135
145
155
165(F)ell flat on my ass
160
165

I'm a moron and only did 6 sets. Oh well, still a PR for me.

Comment #309 - Posted by: rjtheshrimp Panther Crossfit at February 17, 2009 2:01 PM

CFWU x 3 Std

#95 x 3 warmup

115
125
135
145
145 (ugly)
140
140

15 L Pullups/15 K2Es; 2 PAC laps 1:18, 60 situps

Comment #310 - Posted by: F15E_WSO_M/46/6'/175 at February 17, 2009 2:02 PM

23/M/6'3"/210

165
185
205
225
245
245(F)
215
215

Need to get back at doing cleans.

Comment #311 - Posted by: Maestro19 at February 17, 2009 2:04 PM

Day 12

95
135
155
185
185
195
205 (f)

Comment #312 - Posted by: Rob Forgione [6'/220/M/20] at February 17, 2009 2:06 PM

f/21/5'4"/130

95
100
105
110
115 (pr)
125 (pr)
130 (pr)

Great pr day...seeing tons of improvement!

Comment #313 - Posted by: Alanna T. at February 17, 2009 2:08 PM

#71...................... AUSSIE

I live in Castle Hill in Sydney Australia. I've got a box/grage crossfit gym crossfit norwest. you are more than welcome to com down and see what you think.

www.crossfitnorwest.com

Rob

Comment #314 - Posted by: Rob at February 17, 2009 2:20 PM

Im so thankfull for the tape i put on my rist today when i faild on my last rep!
reps lbs
#1 155
#2 155
#3 155
#4 165
#5 175
#6 185
#7 195 faild

Comment #315 - Posted by: mattman at February 17, 2009 2:20 PM

M/28 yo/5'11''/200 lbs

185
195
205
215
235(f)
225
230
235 (non-football PR)

4th day of crossfit.... LOVE IT!!!!

Comment #316 - Posted by: Stache at February 17, 2009 2:20 PM

24/m/168

225
235
245f
235
245
255f
225x3

I felt explosive today, the front squat was just killing me. If I improve the squat, I'm sure my weights will increase.

Comment #317 - Posted by: Jake at February 17, 2009 2:26 PM

165
175
185
195pr
200f
200f
190
185

I started off really light and slow today, really didn't feel like pushin hard. I ended up sneaking up to a PR though, so I'm happy. I really need to work on dropping my hips faster to get under the weight.

At the end of the WOD I did 3 rounds of:

20 double unders
5 155lb front squats

didn't have a way to time it though.

Comment #318 - Posted by: john20_arkansas at February 17, 2009 2:27 PM

27/M/5'11/175#

155
165
175
175
185 (F)
185 (PR)
175
175

~ Can't wait for my L1 cert!

Comment #319 - Posted by: Jonas at February 17, 2009 2:28 PM

135(f)
115
125
125
125
135
135(f)

Comment #320 - Posted by: JoshL at February 17, 2009 2:29 PM

OUTSTANDING video about the wounded warriors. another great reminder about what strength really is.

Comment #321 - Posted by: Sam Ser at February 17, 2009 2:31 PM

28/m/65"/155

95,115,125,135,145,155f,145,145

Please HELP!!!!!

Without sounding like a pornstar, I have no problems getting it up, but I can't get under it. I'm able to get the weight up to chest level, but for some reason I can't get under it with the heavy weight and end up dropping the weight to the floor.
Anyone that might have an idea as to what I can do to correct this or why I am doing this would be greatly appreciated.

Thanks and great workouts for all!

Comment #322 - Posted by: dyeprod at February 17, 2009 2:42 PM

185, 190, 195, 200pr, 205pr, 210pr

These days are always fun without bumper plates.

Dyeprod:

I have experienced the same thing. As far as I can tell (I am no expert), this is all mental. It normally goes away as you become more comfortable handling heavier weights (at least that was my case).

Comment #323 - Posted by: clemson rob at February 17, 2009 2:45 PM

135 for all
tried heavier but couldn't clean it

Comment #324 - Posted by: aglave2 at February 17, 2009 2:47 PM

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

m/5'10"/170/38

Comment #325 - Posted by: mwunderle at February 17, 2009 2:48 PM

The real question is.... are those two fine ladies single?

Comment #326 - Posted by: John Doe at February 17, 2009 2:49 PM

115
135
145
155
165
175
175
135 - 8
ran 400 in between , go fire chief go

Comment #327 - Posted by: poobah at February 17, 2009 2:52 PM

165
145
155
160
165
170
135-practice form

Comment #328 - Posted by: dcyn at February 17, 2009 2:55 PM

M/28/190

CFWU x 3

135
185 (f)
185
185
185
185
195

Finished with a mile run (8mins)

Comment #329 - Posted by: Woo at February 17, 2009 2:55 PM

115,135,155,175,185,195,205
The one was not pretty, but I got it up.

Comment #330 - Posted by: Dave F. at February 17, 2009 2:56 PM

Okay so im new to CF and i have been searching for over an hour on what it is that im supposed to do today... I couldnt find an example of a Squat clean... And is this supposed to be a Max lift for each rep?

On a side note I LOVE THIS WEBSITE! just needs a search function

Comment #331 - Posted by: Owen Duff at February 17, 2009 3:00 PM

24m/6'/175

175/185/205(F)/205(PR)/215(F)/215(F)

Comment #332 - Posted by: Bong Bong at February 17, 2009 3:01 PM

M/170/5'7/46
135
155
185
205
225
245
265 real nervous wiht this weight,,need a spotter.

Comment #333 - Posted by: Smartie at February 17, 2009 3:03 PM

60-70-80-85-85-80-80 (kg)

Hang power cleaned 90kg 4 weeks ago. Still suffering from relative weakness in right leg due to knee injury 3 weeks ago, especially no power in squat part. On the positive side, I had no problem to drop under the weight.

Comment #334 - Posted by: JaZon at February 17, 2009 3:03 PM

CFSB: deads, 5 x 185, 4 x 225, 3 x 275, 1 x 315, 3 x 325, 3 x 340(pr); then 15 x 225. Metcon: 5 burpees, 95# hpc, 15 pushups, 20 situps, 4 rounds in 10:04. Cooked.

Comment #335 - Posted by: john wopat at February 17, 2009 3:05 PM

45-50-55-60-62-64(fx5) kg

62 was a PR by 2kg (and a bodyweight clean!), but I really wanted to get 64...next time!

Comment #336 - Posted by: Mary Ann at February 17, 2009 3:05 PM

M/35/175

135
155
185
205(F)
205
185
185

Comment #337 - Posted by: seans at February 17, 2009 3:06 PM

M/24/6'1""/185
195
205
215 PR
215
225(Fx3)
205

Comment #338 - Posted by: Dusty at February 17, 2009 3:09 PM

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

Squat Clean
145lbs x 1
155lbs x 1
165lbs x 1
175lbs x F-F
170lbs x 1-1-1-1
4 minutes rest per set
Foam roll after
Compared to 081028: 175lb PR last three sets

Comment #339 - Posted by: Sesoku at February 17, 2009 3:15 PM

Hurt back last Tuesday with sloppy form on warmup for 1 max dead lifts. First WOD in a week. Back still very tender so I just did a 1/2 speed warmup with rowing, du's, and some light front squats and overhead squats.

Today's WOD consisted of very light squat cleans. (95# 1's)

Hoping to get back at it soon!

Comment #340 - Posted by: Ronnieboy at February 17, 2009 3:15 PM

25/m/5'11"/175
135-135-155-175-185-195(ff1)-205(f1)(PR I think)

Comment #341 - Posted by: justaman - liberty sc at February 17, 2009 3:17 PM

19/6'4''/195#

135
155
175
180
185
190 (PR)
190

Comment #342 - Posted by: Captain Crunch at February 17, 2009 3:18 PM

WU: rowed 2K (7:32), 2 rounds of 15 GHD sit ups, 15 hip extensions

WOD: 135, 145, 155, 165, 175(PR), 185f 2x, 175
*Hard time with transition

And then: 5x5 Front Squats: 135, 145, 155, 165, 185

Comment #343 - Posted by: Mike Honcho M/30/5'10"/180 at February 17, 2009 3:19 PM

Did the gymnastics video turn anyone else on just a little? :l

Comment #344 - Posted by: john20_arkansas at February 17, 2009 3:23 PM

m/6'/194/27

135
155
175
195
215
235
250-F
250-F
250-F

Disappointing. Almost got 250 on the second try. I'll get it next time.

Comment #345 - Posted by: nathlete at February 17, 2009 3:24 PM

#344

LMFAO! Thats what we all said from the taping of it, and it took 344 posts before someone said something! ah ha ha ha! You should have seen it live..it was lovely!

~J~

Comment #346 - Posted by: JroCk - Beach Crossfit at February 17, 2009 3:27 PM

m/6'/195/25
135
155
195
215
235
260(F)
260pr

First time trying these with max weight.

Comment #347 - Posted by: tony cammarata at February 17, 2009 3:27 PM

m/5'11''/185/20

warmup 3k run with five 95 lb warmup squat cleans

115
115
125
135
135
135
155 x 2 (pr)

good day today

Comment #348 - Posted by: Will at February 17, 2009 3:32 PM

M/16

As rx'd

155
165
175
185
195(pr)
205(f)
205(f)
205(f)
205(pr)

Comment #349 - Posted by: Derek O RCSD at February 17, 2009 3:32 PM

38m/6/182

wod as rx'd

170.180.190.200.210.220(f).220(f)

Comment #350 - Posted by: Dan - CrossFit Bucks at February 17, 2009 3:34 PM

m/41/165/6'

135, 145, 155, 165(f), 165(f), 160(f), 155(f)
max last time: 135!
f/33/140/5'6"

35, 40, 50(f), 40, 40, 40, 40(f)

Comment #351 - Posted by: patrick at February 17, 2009 3:36 PM

squat clean

95 x5
115 x5
135 x5
155 x3
155 x3
160 x1
165 x1

I really like this movement!!!!!!!

Comment #352 - Posted by: OceanFire m/31/6'2"/200 at February 17, 2009 3:40 PM

m/24/6'2/225

as rx'd

185-195-205-215Fail-210PR-205-205

Comment #353 - Posted by: Matt at February 17, 2009 3:42 PM

185, 195(f), 195, 205, 215, 225(f), 225(f)

Comment #354 - Posted by: M@ at February 17, 2009 3:44 PM

175-lbs. all sets.

this was all the weight i had available in the garage...

Comment #355 - Posted by: logan at February 17, 2009 3:50 PM

1 135
2 155
3 155
4 165
5 165
6 175(f)x4 kept bailing out
7 170(pr)

Comment #356 - Posted by: el_super_dan - M/34/5'8"/199lbs at February 17, 2009 3:58 PM

180 200 210 220 230f 225f 210. Tied pr, I should have tried 225 instead of 230.

Comment #357 - Posted by: ScottMacArthur at February 17, 2009 3:59 PM

Shoulder Press
135 x 5
140 x 5
135 x 5
95 x 14

Squat Cleans
185,205,225,235,245(f)(previous PR)

Finished off with Grace as Rx'd: 3:45

Comment #358 - Posted by: JC Veggie M/32/174/5'10" at February 17, 2009 4:01 PM

M/28/6'4"/197

131
141
151
161
165
170
165 (F)


Then max rep pullups, one set for fun: 28-I need to work on my grip strength as that is what gives out first.

Comment #359 - Posted by: Brian Panther CrossFit at February 17, 2009 4:05 PM

m/18/5'9"/135#

First day on CF.

Warmed up with hang squat cleans up to 85#

95#
105#
115# - wasnt catching in full squat
115#
115#
125# - didnt catch in full squat
125# (PR - by default...first time on these)

Comment #360 - Posted by: Hunter at February 17, 2009 4:08 PM

m/21/6'1/232/

115
135
155
155
165
175
185

Wish I would've put on more weight. Next time.

Comment #361 - Posted by: Mike L Panther CrossFit at February 17, 2009 4:11 PM

d - 30m/175

198,220,230,240,250(pr)

j - 35f/125

118,132,137,142(fx2),137,137

Comment #362 - Posted by: dmarsh at February 17, 2009 4:12 PM

29yo, 5'11", 173lbs

195
205
215
225
235
245 pr!
245

It's been a long time since I've done cleans heavy. My old pr of 235 was from 2007.

Comment #363 - Posted by: Alton at February 17, 2009 4:13 PM

M/22/5'9"/160/081708

195 PR!

Previous: 185

Comment #364 - Posted by: Jeff_IN at February 17, 2009 4:13 PM

17m/5'9"/157

165-175-185-190f-190-195-200f

Comment #365 - Posted by: phil weigel spc-crossfit at February 17, 2009 4:14 PM

M/26/5'10''/170

95
115
135
155
165
175
185

First day of CrossFit. Also first time doing this exercise - started out light to get the form down.

Comment #366 - Posted by: Golden Boy at February 17, 2009 4:15 PM

95-100-105-115(pr by 15)-115-120f-120f

Comment #367 - Posted by: babs/29/135/5'4"/f - CFN at February 17, 2009 4:16 PM

235(pr)

caught 245 twice but couldn't come out of the squat to complete the lift.... worked on front squat after that 3 sets of 3 @225

Comment #368 - Posted by: kris kepler at February 17, 2009 4:17 PM

141-151-161-185-195-205-235(PR)

kind of a jerky progression but i managed a PR so im happy

Comment #369 - Posted by: Max S 20/6'0/191 Panther Crossfit at February 17, 2009 4:20 PM

135(x7)-155(x7)-175f-135(x5)-135(x7)

Need to work on keeping the bar straight up in plane with my body after the explosion. I bailed and back-rolled after missing 175. Good times.

Semper Fi.

Comment #370 - Posted by: Jonathan Priem at February 17, 2009 4:24 PM

44/6'1"/188

did the 45 du 45 clean 45 ring dip 45 du wod.

as rx'd 10:31

wanted a sub 10. cleans were a little too slow.

Comment #371 - Posted by: ken c at February 17, 2009 4:25 PM

18/M/160/5'10

10-5-3-1-1-1-1

95-135-185-225-235(PR)-245(F)-245(F)

Just started today cleaning from the ground, when i say that i mean not picking it up then going back to the ground. Never realized that it was "cheating"... I guess you could do it whatever way you want but for me i felt like it was def harder without preloading. But felt really good with form, tried 245 again because the first failure was strickly on the front squat, really mad at myself because i caught it with good form and everything just didnt finish. either way new PR.

Comment #372 - Posted by: Canny1024 at February 17, 2009 4:25 PM

37M/5'10"/168#

Warm-up: 100 SU + 50 DU; CFWU 3x13; Burgener WU; 45# squat clean, 5x.

As Rx: 155-185-205-225(fx3)-225

Cool-down: PNF of hamstrings; foam roll.

New 1RM PR at 225 by 10#. A2A squat depth. I WAS NOT GIVING UP on 225. I knew I could get it! Studying Mike Burgener's lessons really PAY OFF.

Comment #373 - Posted by: rjf (Since 07-20-07. WOD no. 434) at February 17, 2009 4:26 PM

135-155-175-185-205(m)-205(m)-195 lbs

Comment #374 - Posted by: Kyle A. at February 17, 2009 4:27 PM

M/160/26

155-175-185-195-225(f)-225(f)-225

20# below PR.

Comment #375 - Posted by: CalebG at February 17, 2009 4:27 PM

As rx'd: 40, 40, 45, 45, 45, 50, 50*(PR)

Comment #376 - Posted by: Geoff P at February 17, 2009 4:28 PM

M/39/6'3"/256#

Buy in:
2.5 miles in 28 minutes

WOD: Squat cleans
135/155/185/200/215(PR)/225f/225f, very close-I’ll get it next time
Pissed at missing 225 twice, immediately dropped to 185x5

First time ever doing this exercise, but I used to front squat a ton 20 yrs ago.
6 knee operations don’t help, but I’m comfortable with the exercise.
I wish I could afford the local affiliate…

Have fun!

Comment #377 - Posted by: Halvy51 at February 17, 2009 4:29 PM

205
225
225
235
245
255
265

Comment #378 - Posted by: ztbiv at February 17, 2009 4:29 PM

As rx'd:

40, 40, 45, 45, 45, 50, 50*(PR)
weights in kgs

Comment #379 - Posted by: Geoff P at February 17, 2009 4:29 PM


175,190,200,210f,210,220f,220f

Getting it high enough not catching it, need to work on technique.

Comment #380 - Posted by: Kevin McClellan 47/M/195 at February 17, 2009 4:30 PM

accidentally read Squats...so I did both

Squats: 205-225-245-275PR-285PR-285-295(f)

Squat Cleans: 135-155-175-185(PR)-195(PR)-200(PR)-205(PR)

sweet day

Comment #381 - Posted by: Pelch at February 17, 2009 4:31 PM

Bittersweet day. I think I rested too long and got cold after the 2nd set as the loads felt SOO much heavier at 245 when 235 felt easy. Really had to fight to regain mental focus to get the PR at the end. Should have hit 245+ today, but next time I'll get it...

225
235
245F
235
235F
225
240 (PR)

Comment #382 - Posted by: Mike Mc 30/5'9"/170# CrossFit Emerald Coast at February 17, 2009 4:35 PM

M 68"/165/40

First day back after a week "off" ski racng at Beaver Creek. Thanks for the low-rep workout!

111/133/155/155/166/166

Comment #383 - Posted by: John at February 17, 2009 4:35 PM

115-125-135-140-140-145-150-155(PR)

Comment #384 - Posted by: Kangsan M/19/5'11"/153.5 at February 17, 2009 4:38 PM

34/m/6'/193

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

Comment #385 - Posted by: moak at February 17, 2009 4:38 PM

160-170-180-190-200-210-220 (PR)

Good workout!

Comment #386 - Posted by: J Rok at February 17, 2009 4:38 PM

185
205
215(f)
215
220PR
225PR
230(f)

Comment #387 - Posted by: CRussell at February 17, 2009 4:39 PM

why am I so weak with this movement?

s'more's baby girl could squat clean more in utero than me right now...sigh...

is this 'cause this is a relatively new lift for me? I learned it in November, at Foundations @ GFCM, practice it with dowel and 45# bar about once a week. Last time I tried this, think early Jan, I couldnt get past 85#. Today I did 90 but a lil crappy, but 95 was like lifting my car. Huh? So I did the same thing I did last time this happened did, the last successful weight ( this time 85#) and did 3-5 reps with it. Picked up 2 each of 2.5 plate, held them in my hand and thought about how light they were, put them on and *could not* do it. I was so mad! I can DL 185 and back squat 160.

Help, suggestions, sage bundles to cleanse my aura LOL all appreciated

Eric-I was gonna go to cert @ rogue fitness in march! LOL I would have peed when I realized who you were and you would have man-giggled right back... but GFCM is putting one on, and they're a tad closer. You are def. my lil bro- a total nerd and hilarious too. Of course miles are yours.

Bad English and hugs all around.. s'more feel better

Cookie- my other long lost relative- mwah!

Comment #388 - Posted by: Strong Lil Pony F/37/5'5"/138 at February 17, 2009 4:42 PM

Another day no main site WOD. I have been in New Orleans for the last few days. My grandmother passed.

In leau of working out, I did get to see the whole family and did many beer and huricane curls on Bourbon St. I ate way too much fried food and gumbo. Good stuff.

I did a couple made up WODs as I did manage to do something.

Comment #389 - Posted by: Corey Bibolet M/39/5'8"/160 at February 17, 2009 4:43 PM

Mark 29/M/225

115
125
135
135
135
145
155 (pr)

Jim 49/M/165

115
125
135
135
135
155
165

Comment #390 - Posted by: ncsheepdog at February 17, 2009 4:43 PM

185
185
195
205
215
215
225

Comment #391 - Posted by: TMart m/20/5'10"/180 at February 17, 2009 4:43 PM

M/49/151/1-1-06

Deadlift
135 x 5
185 x 5

200 x 15 (PR is 20; grip failed)

5 RFT
24" Box Jump 20 Reps
BW Front Squats (150)

8:54

2x: 5 HSPU (1 foot on Smith)/0:15 L-sit

Comment #392 - Posted by: bingo at February 17, 2009 4:47 PM

#234 - You mentioned Zone pro, is this a variation of the zone diet?

75lb squat clean practicing technique 20~ min

Comment #393 - Posted by: Will at February 17, 2009 4:47 PM

F/36/5'2"/107

Warm Up: 250m row; 11 windmills; 11 jumping jacks; 250m row; 11 squats; 11 sit ups.

As Rx: 45-55-60-65(f)-55-55-55

Comment #394 - Posted by: belle at February 17, 2009 4:48 PM

Daniel Krull-

I think you're the dude who did Fran x 3 the other day? ROFL sorry man, but that cracks me up when I think about it. How are you feeling? I remember you started your post with 'welp' and I say that. LOL Hope you can stop using a straw to eat.

Comment #395 - Posted by: Strong Lil Pony F/37/5'5"/138 at February 17, 2009 4:49 PM

as rx'd
175/185/195/205/215/225(f)/220/225
handling the weight in the front squat better. Such a mental process. Learning to bail out of the hole if you cannot move the weight actually makes it easier to use more weights. The threat of getting stuck disappers and the lift is all that matters.
Thanks to all that post, good to see others progressing through the program.

Comment #396 - Posted by: Troy at February 17, 2009 4:50 PM

Corey sorry about your loss. :( Thoughts are with you

Comment #397 - Posted by: Strong Lil Pony F/37/5'5"/138 at February 17, 2009 4:52 PM


M/31/5"7/185
New to squat cleans, trying to get comfortable. Technique is ok I think. I was lifting alone, so I was afraid to really drop my hips and commit at heavier weight, consequently I was unintentionally trying to power clean at 180. Still was a pr because the lift is so new to me.
110,120,130,140,150pr,160pr,180fx3

Comment #398 - Posted by: dave taylor at February 17, 2009 4:57 PM

In the garage. If you don't have bumpers...stop what you are doing and buy some.

155
155
185
185(f)
155
135
then 15 x 65

Form was terrible, so I spent the last 15 just really working form.

Comment #399 - Posted by: RicT at February 17, 2009 4:57 PM

115x2
120
125
130F
120 (Missed with slow left elbow...hurt my wrist)
115
120
130 (PR)

Comment #400 - Posted by: Kimberly Phan 27/F/115 at February 17, 2009 4:58 PM

did another wod earlier then
did this WOD
7 x 135 Full squats

Comment #401 - Posted by: dyagg at February 17, 2009 4:59 PM

CFWUx3x15

115/115/115/115/115x3
125x2
135

need a bit more warmup next time to really attack this; form/confidence getting better

Comment #402 - Posted by: Pete - Decatur, GA at February 17, 2009 5:01 PM

Squat Cleans 1x175.175.180.185.185.190.190

Comment #403 - Posted by: Denver Sheepdog 35/5'9/165#/CFT=892 at February 17, 2009 5:01 PM

m/20/162/5'9"

135-155-175-195-205

15lb pr! was fairly easy, probably could've gotten 215 but was in globo-gym and didn't want to break anything. the goal is 225 by end of the year, feeling confident now!

Comment #404 - Posted by: JohnFahn at February 17, 2009 5:01 PM

This is my 3rd week of crossfit and im loving it.. hope to improve on the endurance site. 23/m/6.0/198

135x3
135x3
135x3
155x2
155x2
175x2
195x2


worked in 10 pullups between sets..

Comment #405 - Posted by: JT Edwards at February 17, 2009 5:03 PM

F/22/5'6''/115

Seriously? You all rock! This is my first week of CF and I was so proud that I got up to 70#...until I looked at all your posts. Hahaha! Oh well, you inspire me to keep going. Especially you ladies :). Thanks!

Comment #406 - Posted by: Sooz at February 17, 2009 5:04 PM


135/145/150/160/165/175/180/185f/185f/185

WU 95lb 10rep, 115 10 rep may have burnt out...
50 ghd su/ 50 knee2elbows / 50 back ext. to finish up.

39/m/150

Comment #407 - Posted by: Bill S at February 17, 2009 5:06 PM

Burgener warmup
45 x 10
95 x 5
115 x 3
125 x 1
130 x 1
135 x 1
135 x 1
135 x 1 (f)
115 x 5

Technique still needs lots of work.

Comment #408 - Posted by: MattP (m/47/5'11/170) at February 17, 2009 5:08 PM

Going to an island soon no gym to speak of any killer wod's anyone can suggest.....lot of hills to run, pool ect....

Comment #409 - Posted by: Bill S at February 17, 2009 5:09 PM

Warm-up 10 KB 40# 5Ball cleans 5 Push-ups 3 rounds
PVC pipe squat cleans then 20 with 45# bar
95lbs
105lbs
115lbs
125lbs
135lbs
145lbs (F)
145lbs
150lbs (PR)
50 sit-ups

NJP

65lbs
70lbs
70lbs
75lbs
75lbs
80lbs(PR)
80lbs
(Very exciting day! Finally made some gains for new PR!)

Comment #410 - Posted by: big Blue at February 17, 2009 5:10 PM

M/273/6'3/28

185
225
245
265
275 (PR)
295 - Failed
225

Comment #411 - Posted by: ntothed at February 17, 2009 5:13 PM

95
115
135
145
165
185
190(PR)

I can't wait to get to 200!

Comment #412 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/180#) at February 17, 2009 5:13 PM

fran= 5:27 pr by 18 sec, could have been slightly faster, pullup bar taken for 30 sec or so
then
cleans=135,155,175f,175,185f,185,195,205,215f,215 (tie pr),225fx5
felt really gassed after fran, must be the 5 or 6 wods missed in the last two weeks, arms and legs totally cashed. starting the cleans felt really tired, but got some gatorade and got my game back, finally felt good at 195. REALLY wanted 225, but just wouldnt go

Comment #413 - Posted by: its ryan not ryan at February 17, 2009 5:13 PM

warm up with hang cleans
95 x 5
135 x 2
155 x 2

Squat cleans
135
145
155
165 miss
165 HIT
170 miss
170 HIT

shrug 225 3 x 10
front squats 135 3 x 10

Comment #414 - Posted by: DNICE/M/33/175 at February 17, 2009 5:17 PM

M/25/6'1/175

As rx'd:

135, 140, 145, 150, 155, 160, 165(pr), 170 (f)

Love cleans. Form def. gets better as the weight goes up; however, once it gets too heavy, I just can't trust myself to get under it.

Comment #415 - Posted by: sbvaneria at February 17, 2009 5:19 PM

cfwu x2

wu - 135x5

185
205pr
215f
215f
205
205
205f
135

215 is a mental thing

Comment #416 - Posted by: controlfreak at February 17, 2009 5:19 PM

as rx'd:

warmed up at 185

205-225-245-255-275-285f-275

Comment #417 - Posted by: Mason at February 17, 2009 5:25 PM

31yom, 160#, 5'9''
115, 165, 175, 185, 190, 195, 200.

Comment #418 - Posted by: Pierre D at February 17, 2009 5:25 PM

29/m/193

179-185-190f(power cleaned it successfully)-190-195f-195f-195f

Just couldn't drop under the bar today. 185 and 190 were PRs, though, so it was a good day.

Comment #419 - Posted by: Esteban - CrossFit Nasti at February 17, 2009 5:25 PM


60
70
72.5
72.5
72.5
72.5
75kg

Ívar Ísak

Comment #420 - Posted by: Ívar Ísak Guðjónsson at February 17, 2009 5:26 PM

sooz- hey girl keep on feelin' proud of yourself! YOU rock, for crossfittin', for postin'... stay with it.
I apparently *suck* at this mvmt but hey I still put my weights up. Even tho' I'm weak with this, its still an improvement over the last time I did this, so its not a total loss for me. Even if all could do was the same weight, I'm more comfortable with it then before, so I 'spose that counts fer sumthin'. Damn me and my positive outlook! LOL

Giddy-Up!

Comment #421 - Posted by: Strong Lil Pony F/37/5'5"/138 at February 17, 2009 5:27 PM

38.0kg – 45.5kg – 55.5kg – 70.5kg (f)/68.0kg (f)/65.5kg power clean – 60.5kg – 63.0 – 65.5kg (fx5)

Heaviest successful SC was 139lb. There's gotta be a technique issue that I'm not picking up here. The first 3 lifts were supposed to be warm-ups, but I quickly hit my max!

I'm not Jason Khalipa, but I'm not as bad as today's numbers look either.

Front squat 5RM was 68kg/150lb in early Jan. CFT in late Jan was 592lb incl 254lb DL.

Anyone have any thoughts?

Comment #422 - Posted by: TonyTheChiro (40yo, 5'10", 162lb/74kg) at February 17, 2009 5:28 PM

F/45/5'2"/126

Ankle injury
CFE: 35 mins bike

First time on my new rings. Goal is one muscle-up in three months time using the approach from the Crossfit Journal muscle-up training progression video.

CFWUx2
6 x 5 ring push-ups
No luck with ring dips yet
6 x 10secs holding stable support

Comment #423 - Posted by: Nicky at February 17, 2009 5:29 PM

155
165
175
180
185
190(f, left my balls at home)
190(f, not aggressive enough)

Not sure of my previous PR, so 185 = PR

Comment #424 - Posted by: IronMike m/26/5'10"/170 at February 17, 2009 5:30 PM

m/29/5'8/155

145-155-165-175-185-190-195(PR+20)

Comment #425 - Posted by: Reagan at February 17, 2009 5:33 PM

175
185
195
205
215
215
200

Comment #426 - Posted by: jef at February 17, 2009 5:36 PM

75-95-105-115-125-135-150-165(f)

Comment #427 - Posted by: jk-m/36/66"/165# at February 17, 2009 5:37 PM

WOD Squat cleans 1-1-1-1-1-1-1.
w/up 20k x5,x5,30k x5,x5,40k x5,x5,50k x5,x5,
60k x3,x3,x3,65k x2,70k x1,(old pr)
75k,pr,77.5k,pr,78.5k,f,75k,75k,76k,76k,f,
72.5k,72.5k,75k,72.5k
pleased wi new pr,5k over b/w,technique much better,
after did high pulls,to practice manipulating the bar,just 10k above,just need to get the flexibility to get under the bar.m/up practice.

s'more,just rest up,get your strength back,then hit it fresh(i can talk !just trained through a
heavy chest infection,but we Scots are just mad,or is that stupid?or is it just me?)
anyway just recover and come back stronger !

Comment #428 - Posted by: Pedro Barrera,Scotland at February 17, 2009 5:37 PM

WU-CFWU x 2

Burgener WU

4 cleans with only bar.

1. 135
2. 135
3. 155
4. 175 (pr)
5. 155
6. 155
7. 155

Comment #429 - Posted by: Collin at February 17, 2009 5:40 PM

155/175/185/195/205

Comment #430 - Posted by: Nick K m/20/6"2/170 at February 17, 2009 5:40 PM

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

Breaking 200# was a very mental victory for me considering last time I went night night mid-clean. It went very smoothly once it was said and done, and boy if i had a set of bumpers I'd definitely be going higher. Stuck with 205# to be safe but still happy :)

#157 Willy T
Welcome to the Crossfit community! Great to see your mainlining the kool aid and loving what the Glassman's have given us!

#167 s'more
Sad to see that cold has hit you so hard! Rest up and be sure to eat something if you can even if you're not hungry! Hate to see you suffer like that.

#291 fat tony
http://www.youtube.com/watch?v=GxBdQs10FEI
hahahaha

#388 Strong Lil Pony
Aww man I would have pooped my pants if i had seen you there! But hey as long as we both get those Level 1's we're well on the path to affiliate glory! Victory is ours!!!

Comment #431 - Posted by: Eric Gohl 22/5'10/163 at February 17, 2009 5:41 PM

115, 125, 135, 145, 145, 145, 155

Comment #432 - Posted by: jgebbie M/36/5'11"/210 at February 17, 2009 5:42 PM

M/41/6'/270

Need more change plates for garage gym...

155
155
185 miss
185 miss
160
160
160

Mental block as 185 got plenty high, I just couldn't commit to jumping under it.
Any advice out there, other than approaching it more gradually?

Comment #433 - Posted by: roden at February 17, 2009 5:42 PM

Nice work Eric! Glad you're still with us!

See my post #422 .. any tips?

Comment #434 - Posted by: TonyTheChiro (40yo, 5'10", 162lb/74kg) at February 17, 2009 5:43 PM

115, 125, 135, 145, 145, 145, 155

Comment #435 - Posted by: jgebbie M/36/5'11"/210 at February 17, 2009 5:43 PM

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

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

Comment #436 - Posted by: Karl at February 17, 2009 5:44 PM

CFOahu Wod 20 Min AMRAP of:
5 Pushup
10 Walking Lunges
15 Situps
23 Rds + Pushups, Lunges & 10 Situps

Mainsite
185
205
215 (PR)
225 (PR)
230 (F)
230 (F)
185 X 10 to finish up

Comment #437 - Posted by: Noel/68"/175/34 at February 17, 2009 5:44 PM

oh, gillian. my heart beats for thee...

Comment #438 - Posted by: antikrunk at February 17, 2009 5:44 PM

Did the squat cleans this afternoon and posted my stats on those earlier. Had some free time tonight so me and a friend(aka luna) decided to crank out a "fran". Finished in 7:12. My PR was 9:54. Im pumped!!

Comment #439 - Posted by: Wickerson at February 17, 2009 5:51 PM

185
205
225
245
265(f)
245(f)
225

Comment #440 - Posted by: Jake/m/5'6"/156/29 at February 17, 2009 5:52 PM

M/33/188

1-135
2-165
3-175
4-195
5-205
6-215
7-220 little squirrely new PR

Worked out alone today better with a group!!!!

Comment #441 - Posted by: pukie at February 17, 2009 5:56 PM

205-210-210-210-215-225-230(PR)

I exhaled before I stood up with the 225# and it was a fight. I held my breath through the whole clean for 230# and it went up relatively easy. I then tried for 235# twice but I just couldn't shoot my elbows underneath the weight fast enough. Next time.

Comment #442 - Posted by: Zach Miller_PantherCF_20/5'11''/185 at February 17, 2009 5:58 PM

#422 Tony,
looks like you jumped too much from 55k to 70 k,
then lost confidence because of that,thats what happens to me,just keep on improving your front squats and practice high pulls just above your max,to give you the confidence of pulling the weight up,cheers.

Comment #443 - Posted by: Pedro Barrera,Scotland at February 17, 2009 5:58 PM

30/f/115

worked on heavy deads and shoulder press

made up a wod i missed

3 rounds of:

500m row
21 burpees
400m row

19:34

Comment #444 - Posted by: nadia shatila at February 17, 2009 6:00 PM

#344...

A little?

Grace, power, beauty, athletic look....

It is simply amazing to see so many qualities wrapped into one person.

Comment #445 - Posted by: John Doe at February 17, 2009 6:02 PM

eric gohl--

hilarious dude! and nice work on the cleans, i couldn't get the 205--next time.

Comment #446 - Posted by: fat tony at February 17, 2009 6:02 PM

Could have done a lot more:

1-135
2-135
3-135
4-135
5-135
6-145
7-145

Still trying to get the form perfect.

Comment #447 - Posted by: Andoryu in JAPAN at February 17, 2009 6:02 PM

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

On the last attempt at 185 I got under the weight and would have made the lift, but it slipped off my rack and twisted my index finger/landed on my knee.

I decided to call it a day lifting (previous PR was 185).

Rowed 2x 500m TT on the C2. both were exactly 1:28.6.

Comment #448 - Posted by: Fate 24/m/6'4"/195 at February 17, 2009 6:04 PM

#424 TonyTheChiro

Thanks! :)
Problems with the squat clean though hey? Which part of the motion are you finding the struggle with and at what point are you failing during the lift? Feel free to email me too! I'm always more than happy to help anyway I possibly can!

Comment #449 - Posted by: Eric Gohl 22/5'10/163 at February 17, 2009 6:05 PM

Week #5
bw: 175 lbs
age: 22

155/175/195/215/220/225(F)/205

1st time maxing out on squat cleans. Didnt know what to start out with. I was in shape previous to doing crossfit, but now I feel 10X more in shape.

Comment #450 - Posted by: Spencer S at February 17, 2009 6:07 PM

#446 fat tony
haha, I don't know why but that was the first thing that popped into my head when i read your post and thought you could enjoy my rather lame sense of humor lol. 205 shall be yours next time! I promise you! Just walk up to that bar and make it your b!^ch!

Comment #451 - Posted by: Eric Gohl 22/5'10/163 at February 17, 2009 6:08 PM

m/29/5'10"/190#

135-145-155-165-175-185-195

Comment #452 - Posted by: cdub at February 17, 2009 6:08 PM

Holy cow, Jason Khalipa! not only are those amazing numbers, but what an example of mental fortitude and perseverance. I am bummed I missed class today :( because it would have been inspiring to watch.

Comment #453 - Posted by: Cynthiaj in Sunnyvale, CA (46/F/I'm not telling) at February 17, 2009 6:10 PM

F/30/5'6"/130
75/85/95/95/100/105/110

Comment #454 - Posted by: Christie at February 17, 2009 6:11 PM

First time really working full squat cleans. Never able to get good shoulder rack/elbows up. Started low and focused on form.
95-115-135-145-155-165-175-185-195; 135(5)
Still can't get a good rack, slow getting elbows up and under the bar, but starting to feel it coming together.

Comment #455 - Posted by: Dave m/36/5'8"/173 at February 17, 2009 6:13 PM

95,115,135,155,160(PR),135*3

Loved it and got 2 more people into Crossfit this week.
3-2-1 Go

Comment #456 - Posted by: Swany at February 17, 2009 6:16 PM

135
135
140
145
150
155
160(f)

Still learning this. Still a little nervous to go heavy and pull myself under it. Going for some coaching on these in the next couple of weeks.

Also after the cleans I decided to do some bench press. I think I've done bench press once since I started CF about 2.5 months ago. I was blown away that I set a 15# pr at 205# and I did 2 reps. First time I've benched my body weight. Crossfit works!

Comment #457 - Posted by: Ty2 m/26/73"/195 at February 17, 2009 6:17 PM

3x7 with my nose close to the wall to work on the form.
135 140 152 152 154 154 154

Comment #458 - Posted by: Neil in Lakeland, Florida. at February 17, 2009 6:19 PM

cfwux 3 rounds

45x5
65x5
95x3
115x3
135x2
145x1
155x1
155x1
165x1
165x1
165x1

Comment #459 - Posted by: Thomas Baklayan at February 17, 2009 6:19 PM

#261 CONGRATS ON YOUR PR!! :)

#187 EXCELLENT! Obviously I needed you to kick me in the A$$ or pull my head out of it! I was in below parallel squat and could not hold that rack position and stand to save my life!

Comment #460 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at February 17, 2009 6:19 PM

Started with the end of wk 2 of 5x5:
BS, Bench, Row

then WOD,
Cleans:
135x3
175-185-195-205-215-225-235(F)-235(F)

I gassed out after 225. First time ever going heavy on cleans, didn't ever get down into a deep squat.

later,
b
m/32/5'8-1/2"/176

Comment #461 - Posted by: brian p at February 17, 2009 6:20 PM

105, 125f, 125f, 125f, 125, power-clean 145, 155f.

Comment #462 - Posted by: mas 52/M/150 at February 17, 2009 6:23 PM

thanks guys..strong lil pony, Eric Gohl, Pedro Barrera hey man you were sick too bro...

i give today's wod a shot but it wasn't a good idea i hit 200 culdn't hit 205 old i felt weak but thats ok it's something that i spected...i'll try to gain those 4 pounds of bodyweight with some Mc.Donals hahaha!!! =)...finally i'm hungry

OH!!!!! tomorrow is my babygirl's last 4D and then we will have a secure date for the dirth SO EXITED!!!!

i hope everybody are doing just great!!! (i'm a litte bit dizzy right now need some rest)

Comment #463 - Posted by: s'more at February 17, 2009 6:24 PM

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

Comment #464 - Posted by: Headhunter at February 17, 2009 6:25 PM

58/M/195
CFWU, 5x95lbs S Cleans, 5x165lbs deadlift
Deadlift 3x3 - 255, 265, 275
Skip rope
Amrap in 10 min.; 250m row, 5 P. Cleans @ 135 - 3 rounds + 250m
Ring Dips 16 - 16

48/F/125 Belinda had a muscle spasm in lower back - no cleans for her tonight.

Comment #465 - Posted by: Dave and Belinda at February 17, 2009 6:25 PM

155, 170, 185, 195, 200, 205(f), 205(f), 205(f)

Compare to:
081028 - 135, 155, 170, 185, 195, 200, 205

Comment #466 - Posted by: B. Rhaly at February 17, 2009 6:26 PM

34/F/126

Way to go crossfit SA!! Nice work, very inspiring! Very proud of you..hope to come see you soon.

Warm-up bar: 65,75,80,85,90,95,100,105 (PR)...felt good, could probably have done more...although my knees are happy that I stopped. Ouch!

Comment #467 - Posted by: Heidi at February 17, 2009 6:27 PM

163lbs-163-173P.R.-183P.R.-193F-193F

Comment #468 - Posted by: PaulyG 38M/170#/6' at February 17, 2009 6:28 PM

145,155,165,175,185,195,205

Comment #469 - Posted by: ecp2 m/36/69/165 at February 17, 2009 6:28 PM

m/40/5'6"/142

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

Comment #470 - Posted by: duane at February 17, 2009 6:28 PM

Took 3 days off due to travel, no gym, and just plain enjoying myself

Squat Cleans:
Warm Up-145, 155, 165

185
195
205
210
215
220
225
Can definetly crank 0ut up to 240, will hit that in a few days, been very strong on Squat cleans.

Then Make up WOD
7 RDS
10 SDHP 95 lbs
20 Bar Dips
Did 30 on first 2 sets, was definelty feeling fatigued so softened them up to 20 so i could maintain a good workout

17:00


Comment #471 - Posted by: Mike M (24M/180/6'0) at February 17, 2009 6:29 PM

today was a bad day...anybody ever a have a bad Crossfit WOD, just wasn't with it today. Squat clean PR..180 but couldn't even stick 165 today. ARGHHH

Comment #472 - Posted by: ODY at February 17, 2009 6:30 PM

Well i went lite today, my shoulders have been feeling beat lately--especially during cleans--

this is also a tricky movement for me i always feel as if im gonna lean forward and tip!

115
115
125
125
125
135
135

Biked a few miles, and ran a mile after workout

Comment #473 - Posted by: YEAGER M/23/185 5'10" at February 17, 2009 6:30 PM

175/185/195/205/215/225/230(f)

I think i rushed on the 230 rep and then chickened out at the bottom becease my balance was off.

Comment #474 - Posted by: Troy/6'4"/200/St.Louis at February 17, 2009 6:34 PM

M/27/6'1/178

First time ever doing these. Learned the hang power clean a long time ago, so I was in the habit of doing those...

95 x 5
115 x 5
125 x 5
135 x 3
145
150 (nope... power clean)
115 x 7

Need to work on form.

Comment #475 - Posted by: btaj at February 17, 2009 6:35 PM

135
185
205
225 f
225
235
245 f
Big bang when it hit the floor. Missed my catch! Little pain in the wrist. Who said there wouldn't be some discomfort.

Comment #476 - Posted by: Brad at February 17, 2009 6:36 PM

200/m/31

135
185
205
225 f
225
235
245 f
Big bang when it hit the floor. Missed my catch! Little pain in the wrist. Who said there wouldn't be some discomfort.

Comment #477 - Posted by: Brad at February 17, 2009 6:36 PM

155
175
185
205
215F
215F
215F

Comment #478 - Posted by: MJ @ Practice CF at February 17, 2009 6:38 PM

M/32/6'2"/185

First legitimate attempt at single rep cleans.

45#x10
95#x5
135#x1

155
165
165
170
170
175
185

At my employer's gym, of which I'm a captive member two weeks out of the month, bailing on lifts and dropping weight is highly frowned upon.

Comment #479 - Posted by: doubleTLE at February 17, 2009 6:40 PM

30/m/198

155
175
185
185
195
205
210
215fx3

Comment #480 - Posted by: SAT at February 17, 2009 6:40 PM

F/26/5'11"/153. 135/145/150/155/160/165

Comment #481 - Posted by: Lindsey at February 17, 2009 6:41 PM

145x7

Comment #482 - Posted by: MattyL at February 17, 2009 6:43 PM

Warmed up on approx. 10 reps of bar squat clean.. in fact, not much of a warm up at all. haha but it was better than nothing.

115
135
135
145
145
160
160

Comment #483 - Posted by: Matt M/21/180 at February 17, 2009 6:43 PM

cfwu x 1

fran: 5:51

squat clean:
95lb x 3
133lb x 1
143lb x 1
153lb x 1
158lb x 1
158lb x 1
163lb x 1
168lb x 1, sloppy

previous 10/27/2008:
163lbs x 1

Comment #484 - Posted by: johnathon in seattle 27/5'8/155 at February 17, 2009 6:44 PM

I forgot to say earlier that I already knew I wouldn't have time to workout today so I took advantage of my home gym yesterday and, ironically, did a bunch of oly lifting.

I started out working overhead squats and snatch balance with 95 lbs. I can power snatch 95 easily but can only do 4 reps or OHS and I can't do a single squat snatch. I was about 50/50 for snatch balances.

Last time we did cleans I noticed that something clicked so I checked it out heavy. I power cleaned 85kg (187lbs) which is a pr by 10kg. I couldn't squat clean that much which wasn't surprising since my 1rm front squat is 185lbs. The most I could squat clean was 75kg (165lbs) which ties my pr. I also did some C&J since I was there and got 75kg at that too, although if I squat cleaned it, I didn't have the energy left to Jerk it.

I think my new focus (in addition to walking on my hands) is front squat so I can get my squat clean up.

BTW I'm in the Charlotte airport on my way to MCAS Cherry Point. Unless tomorrow's workout comes out in the next 20 minutes I'll be late with my post. Sorry!

JP

Comment #485 - Posted by: JPW at February 17, 2009 6:46 PM

Gillian & Mac,
Thank you so much for taking the time to come out to Beach CrossFit and sharing so much of your infinite incredible knowledge with us, it was an honor to be able to train with you and see in person your amazing talents and strengths.
We've already put what you taught us into action and will continue to do so by passing on that knowledge to our clients.
Mac, the video came out great,and I appreciate all the work you put into it.
I look forward to seeing you guys again real soon, and I'm happy I don't have to compete against Gillian in the qualifiers.. haha.. get it girl!
You guys are amazing.. thank you again for everything..
And thank you to everyone for your kind comments and emails, its amazing how close this commuinity really is.. keep up the hard work guys..

Jeannie ~TaZ~

Comment #486 - Posted by: TaZ - JBCF, Va Beach at February 17, 2009 6:46 PM

after what i consider epic technique failure/flaws in today"s wod, I'm even more excited about going to the O-lift cert in Augusta this weekend. Coach B gonna fix my crappy technique!

Comment #487 - Posted by: bret_e_rabid at February 17, 2009 6:46 PM

CFWUx1 + clean-centric warm-up

110#, 130, 130, 132, 142f, 142, 142

Had a little coaching during the WOD, which helped form, confidence, and performance. I'm pretty sure that everything over 130# is a PR.

Comment #488 - Posted by: John Elstad at February 17, 2009 6:47 PM

135
135
155 fail
145
145
145
145

Comment #489 - Posted by: dc3 at February 17, 2009 6:48 PM

02/1

135 all sets

Comment #490 - Posted by: tommykrackcorn at February 17, 2009 6:48 PM

wu x 3: Berg warm up

Went to Crossfit gym in Medford.

10,9,8,...,1

Push press, 97 lbs.
Hang Power Clean, 117 lbs.

20-21 minutes

Comment #491 - Posted by: DOPP m/178/5''10"/34 at February 17, 2009 6:49 PM

155, 185 (power cleaned), 185 good, 205,
215 fail x4, 185, 205, 210

I actually caught the 215 3 of the 4 attempts.
Need to get more aggressive with the elbows to hold onto it.

Comment #492 - Posted by: Joe Venuti 42/M/5'10/178# at February 17, 2009 6:50 PM

45 x10
95 x3
115 x2
135
145
155# (PR)
160 (f)

Comment #493 - Posted by: J Turnage at February 17, 2009 6:51 PM

M/46/158 lbs.

Up to today, I've always cheated on the squat, but not today. Went all the way down on the squat.

115, 125(f), 115, 120, 125, 125, 135(PR)

The Claw

Comment #494 - Posted by: The Claw at February 17, 2009 6:52 PM

m/32/230/69"

I am taking this cycle off. I have my Air Force fit test this week and I am getting ready for that.

Comment #495 - Posted by: Hughes at February 17, 2009 6:56 PM

zone diet has been messed up from schedule and road trips
155
175
185
205
210
215
220
225
very limited on my front squat

Comment #496 - Posted by: JH FIREFIGHTER 32/5'11/250 at February 17, 2009 6:59 PM

No WOD for me today- nice, hilly 4-mile run date with my iPod :) Felt GREAT!

s'more - glad you are feeling a lil better. It is so endearing to see a guy get so excited about the birth of their child and not be afraid to show it! :) now THAT'S a real man!

Strong lil Pony - i dropped you line, chickadee. And no, you dont suck - I DO!! LOL!

Herm - sooooo proud of my man working hard to get back to it the right way! 46 hours, baby!!!woo-hoo!

Comment #497 - Posted by: Cookie at February 17, 2009 7:01 PM

19/5'11"/165

1- 135
2- 145
3- 155
4- 165
5- 175
6- 185 (fail)
7- 185 (fail)

Comment #498 - Posted by: Logan at February 17, 2009 7:02 PM

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

Comment #499 - Posted by: Kyle at February 17, 2009 7:03 PM

140
145
150
150
150
155 (fail)
150


pr by 20

Comment #500 - Posted by: tooljunky at February 17, 2009 7:08 PM

WOD: Squat Cleans 1-1-1-1-1-1-1.

JULIA: F/44y/5'02"/151#
OLD PR: 55#
55
60
65
70
75 fail
70
70

GEORGE: M/40y/5'08"/157#
OLD PR: 115#
95
105 failed by falling on butt
105
115
125 ugly
135 fail
130 fail
NOTE: Deep squats. My right wrist still injured.

Comment #501 - Posted by: George Hernandez at February 17, 2009 7:08 PM

175-185-195-195-200-200-200(personal milestone)

I think last pr was 175...I love crossfit

20/m/160/5'9

Comment #502 - Posted by: Clack_Attack at February 17, 2009 7:11 PM

33/m/210/73

135
145
155 fail
135
145

Comment #503 - Posted by: symanietz at February 17, 2009 7:12 PM

thanks so much Cookie...YOU ARE THE WOMAN!!!
go Herm carefully but go!!!

Comment #504 - Posted by: s'more at February 17, 2009 7:12 PM

M/36/5'10"/182

First time ever trying squat cleans. Very humbling and tougher than I expected.

95#
105#
115#
125#
135#
140#
145# (failed)
140#

The good news is, every rep was a PR :-)

Comment #505 - Posted by: Playoff Beard at February 17, 2009 7:13 PM

135, 155, 175, 195, 215(f), 215, 225(f)
Limiting factor is getting out of hole. Need to work on front squats

Comment #506 - Posted by: cja at February 17, 2009 7:15 PM

cfwu x 3
95 115 135 145 145 155f 145

Comment #507 - Posted by: Chris J (m/38/5'11/168) at February 17, 2009 7:17 PM

36 M 170#

185-195(F)-195-200-205-215-225(F)

220 was previous PR, was a pu$$y about getting under the bar with 225

Comment #508 - Posted by: DWag_AZ at February 17, 2009 7:18 PM

115
135-f
125
125
135(not sure why I failed before... form? Testicular fortitude?)
135
145-f
145
145(Balance! Almost fell back at the bottom)

Comment #509 - Posted by: coyo at February 17, 2009 7:19 PM

32/m/#230
185/195/205/185x3/185x3/185x3 worked on form - no bumpers

Comment #510 - Posted by: hoss at February 17, 2009 7:20 PM

110, 115, 120, 125, 130(F), 130, 135
(36,29)


Comment #511 - Posted by: Hari at February 17, 2009 7:21 PM


M/22/6'1/185

195
215
225
235
245(f)
245
250(f)

Felt good. Missed PR by about 20# but I expected this. First time moving any real weight in a while so I was happy with the workout.
Need to work on front squats and getting out of the hole.

Comment #512 - Posted by: COS at February 17, 2009 7:21 PM

WOW COS big numbers bro!!!!!

Comment #513 - Posted by: s'more at February 17, 2009 7:23 PM

38/m/5'11/165

sn+c&j: 5x(3+3)
65#-85-95-95-95

Comment #514 - Posted by: epicurious at February 17, 2009 7:24 PM

Marisa:
65
70
75
80
85
90
95f
95f
90

still trying to work on form, but getting better!!

Comment #515 - Posted by: john20_arkansas at February 17, 2009 7:26 PM

145 lbs

Comment #516 - Posted by: Wood35 at February 17, 2009 7:27 PM

135, 145, 155, 160f, 160f, done

not great today... got plenty of height at 160 just couldn't get my head around getting under it... next time.

Comment #517 - Posted by: Boss M/30/6'/160# at February 17, 2009 7:28 PM

23/m/180
4 rounds: 10x135lbs HPC, 20pullups, 400m run - 19:51
1 minute of L-sits
Did 18th W/O early:
FS(5x3): 185-205-215-215-225
BS(1x20): 185

Comment #518 - Posted by: Julian at February 17, 2009 7:30 PM

F/27/5'0"/108
65, 85, 95, 95, 100, 100, 105 F x 3
Aiming for body weight next time, but still felt good about my effort today.

Comment #519 - Posted by: Kat at February 17, 2009 7:31 PM

Scott m/48/6'/210
110-120-130-140-150-160pr-165f-150

Comment #520 - Posted by: Scooter2 at February 17, 2009 7:31 PM

215
225
235
245
255 Fail
255 New PR by 30lbs
265 Fail
260 Fail
225

Comment #521 - Posted by: Brett_nyc at February 17, 2009 7:36 PM

185x1
195x1
205x1
210x1
215x1
220x1
225x1
230x1

Comment #522 - Posted by: John Savoie M/18/190 at February 17, 2009 7:36 PM

M/33/191/6'

Working on the 'first pull' -- could feel the difference, but could then feel myself overthinking it.

CFWUx3

45 x 5
95 x 5

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

155 x 5
135 x 5

Comment #523 - Posted by: Lee at February 17, 2009 7:37 PM

A day behind. No, not the rest day.

C2 Rower 500m
Burpees 10
400m

3 rounds 29:34

Comment #524 - Posted by: ArtElliot (M/46/6'5/340) at February 17, 2009 7:37 PM

155
175
195 (powerclean into a front squat)
195
205
215
225

Comment #525 - Posted by: debell 22/m/6'1/190 at February 17, 2009 7:39 PM

m/31/165

155
175
195
205
215 pr
185
185

Comment #526 - Posted by: jim in tallil at February 17, 2009 7:46 PM

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

form is off, not comfortable catching low and it can turn into a power clean

Comment #527 - Posted by: Greg - M/23/5'8/148 at February 17, 2009 7:46 PM

m/32/195
205
225
235
245PR
250f (fell on a$$)
250f (got under it but stuck at bottom)
250PR

- CrossFit Huntsville is blessed to have a GREAT coach. Russell noticed that I was pulling during the power portion of the clean. Got me to leave arms extended during the extension letting the bar float which made all the difference.

Great Coaching!

Can't wait for next Clean day.

Comment #528 - Posted by: KLowe at February 17, 2009 7:47 PM

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

form is off, not comfortable catching low and it can turn into a power clean

Comment #529 - Posted by: Greg - M/23/5'8/148 at February 17, 2009 7:47 PM

m/23/180


140,150,160,170,180,190,200(F)


Comment #530 - Posted by: Mike at February 17, 2009 7:49 PM

115/125/130/125/125/125/120

Comment #531 - Posted by: Joshua at February 17, 2009 7:52 PM

155
175
185
190
195pr
200-power clean
200pr

need to work more on just exploding these, not overthinking them. not having bumper wts doesn't help confidence any.

Comment #532 - Posted by: mtvet/44/6'/218# at February 17, 2009 7:54 PM

30m/156/70"
Deadlift
3x5 - 225/245/255
met con
3x
5 135# power clean
5 muscle ups
30 double unders.
7:08
jason
13:49.

Comment #533 - Posted by: SitkaRS709 at February 17, 2009 7:56 PM

70 kg
85 kg
80 kg
90 kg
90 kg
95 kg (f)
95 kg

Comment #534 - Posted by: Derrek in DC M/29/5'10"/170 at February 17, 2009 7:56 PM

130/135/145/155/160/165f/165pr/165/165

Comment #535 - Posted by: Brad at February 17, 2009 7:59 PM

225-235-235-225-225-225-135x5

Comment #536 - Posted by: tristan tilma at February 17, 2009 8:00 PM

160-170-175(f)-175-180-185-190(f)

About +20 from last time. Didn't get elbows out enough on the failures and my thumbs gave way.

Comment #537 - Posted by: Benny1 at February 17, 2009 8:07 PM

SQUAT CLEANS as rx'd

175
185
200
200
205
210
215 F
215 F
215 (PR)


Comment #538 - Posted by: MarcusG 5'9" 168 at February 17, 2009 8:08 PM

CFWU
situps on steep decline
60# assist on pullups and dips

WOD
Squat clean 1-1-1-1-1-1-1 reps
105
115
125
135
145F
135
140

Comment #539 - Posted by: rbst m/33/5'10"/192 at February 17, 2009 8:09 PM

185
205
225
245(rolled forward, almost ate the mat)
245
255
265(right knee in, form looked worse than my face after combatives level 1 certification)

Grace
135lb C&J x30 for time
8:08

Practiced some balancing with one armed C&J, too. Fun!

Comment #540 - Posted by: Kevin Bania, 26m, 5'10, 180lbs, Fort Bragg, NC at February 17, 2009 8:09 PM

160-170-175(f)-175-180-185-190(f)

About +20 from last time. Didn't get elbows out enough on the failures and my thumbs gave way.

Comment #541 - Posted by: Benny1 at February 17, 2009 8:10 PM

260# 1,1,1,1,1,1,1

Comment #542 - Posted by: DELTA DOG at February 17, 2009 8:20 PM

I am sooooo happy right now,
First time doing correct squat cleans, before I would rack the weight in a standing position and then do a front squat. Tonight something clicked and I started catching it right and droping ass to ankles....
Woooo Hoooo
135, 145, 155, 165, 175, 185, 205 (F x 3) 205 Got it....PR Baby
Get Some!
but of course the guys I am working with got 225 like champs. I am like Reagan, I surround myself with greatness in order to make myself better.

Comment #543 - Posted by: NewnanJustin/M/29/69"/163 at February 17, 2009 8:20 PM

As Rx'ed
135:155:155:155:155:155:155

Comment #544 - Posted by: Jeff Pelton at February 17, 2009 8:22 PM

135
155
185
195
205
215
225 (failed three times)
on the last set I think i couldn't get it because I was siking myself out. It was definitely in my head the pull was hard enough but I just couldn't rack it and get my elbows through the initial part of the lift. I will blow these numbers up next time this comes around.

Comment #545 - Posted by: Matthew Woods at February 17, 2009 8:26 PM

Bench Press
175 x 5
195 x 3
205 x 3
210 x 3

2 x 165 x 10

Pull up Ladder
1 pull up first min.
2 pull ups second min. and so on

19 rounds plus 17. Lame lack of focus cost me 20 rounds.

Comment #546 - Posted by: Jeff at February 17, 2009 8:27 PM

Enjoying getting into power cleans again. Haven't done them since college.

155
185
195
195
205
205
215
Squats are very shallow or non existent. don't have the shoulder/wrist flexibility to get the bar back onto my chest enough. Something to work on.
M/42/6-1/200

Comment #547 - Posted by: Greg at February 17, 2009 8:30 PM

170-170-155x13

technique work after the 1st 2

Comment #548 - Posted by: Deano at February 17, 2009 8:32 PM

DU practice, short run warmup

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

Comment #549 - Posted by: cjpsmith m/22/5'9''/180 at February 17, 2009 8:33 PM

My form is pretty bad on these, so I did this:

cfwu x1

95 #squat cleans x10
115 # squat cleans x2, bad form
a few more @ 95#

tabata sprint

Comment #550 - Posted by: ddm at February 17, 2009 8:33 PM

cfwu

warm-up - 95X5, 115x2

135, 135, 145, 155, 165, 165, 165 (Failed twice), 135

Comment #551 - Posted by: DJB at February 17, 2009 8:35 PM

m/26/245
120kg
125kg
130kg
135kg
140kg
145kg
140kg/pause/into split jerk

Comment #552 - Posted by: db at February 17, 2009 8:36 PM

Warmup more slowly and thoroughly.

Comment #553 - Posted by: Deano at February 17, 2009 8:42 PM

My first time doing 1RM Squat Cleans. Only time doing squat cleans at all was last week's WOD 135# x 45. There is NO DOUBT my form is terrible and therefore my lifts are much lower than they should be. I'm sure I don't snatch & rack it properly. I DO make sure I get my butt to the floor, but everything else feels rough. But here they are for what it is worth.
After the CF Warmup 3 x 15 of each but squats...
155#
165#
170#
175#
185# (f)
185# PR
185# (f)
In between lifts I also did some incline and decline DB Presses for some chest work.

43yo/m/165#/5'11"

Comment #554 - Posted by: HR Huntsman at February 17, 2009 8:47 PM

185
195
205
205
215 (PR)
215 (fail)
215

I will definitely try for 225 much sooner the next time. Perhaps 185, 205, and give a shot at 225.

23/m/175/5'10"

Comment #555 - Posted by: Sebastian at February 17, 2009 8:53 PM

155
175
185
195
205
215

Had to walk around for 15+ minutes to get fired up enough for this last rep, and called a friend over to watch it for more motivation...

225!! (pr)

Comment #556 - Posted by: Smash at February 17, 2009 8:54 PM

M/24/158/5'7"

I'm still trying to get my form down. I don't think I'm getting my elbows up enough and I may be dropping down before really getting the full shrug. I feel like it's getting better. Considering this is the first time I've ever maxed on squat clean, I'm pretty happy.

Burgener WU with dowel and 45# bar
65# x 3
95# x 3
1 - 135#
2 - 145#
3 - 160#
4 - 165#
5 - 170#
6 - 175#
7 - 185# (PR)

Comment #557 - Posted by: Ransom at February 17, 2009 8:59 PM

175 lbs
185
200
210
225
235 - F
235 - F
235
240 - F
240 - F
225 - F
225

not bad considering i havent cleaned for a few months, nice way to jump back in to CrossFit

Comment #558 - Posted by: Jon/M/69"/197lbs at February 17, 2009 9:15 PM

185
205
215
220
225f
225f
225 PR

Worked on some deep front squats afterwards to improve confidence getting under the bar:
225x3
245x1
255x1

Comment #559 - Posted by: Brent - CrossFit Nasti at February 17, 2009 9:15 PM


warmed up with some pull ups and leg press

Comment #560 - Posted by: Jon/M/18/69"/197lbs at February 17, 2009 9:16 PM

CFWU3
BWU +

155-165-175-180-185(PR)-185(f)-185-185

Comment #561 - Posted by: jon h M/47/145 at February 17, 2009 9:16 PM

135
155
175
185
195
205
225F

Stupid Slow Elbows!

Comment #562 - Posted by: JohnnyD_CrossfitPasadena at February 17, 2009 9:22 PM

115
135
155
165
185 F
175 pr
175

Comment #563 - Posted by: Dave at February 17, 2009 9:22 PM

185 first rep
195 the rest

Comment #564 - Posted by: Tyler Scott at February 17, 2009 9:28 PM

M/35/5'10/175

135
155
175
185
185f almost stacked
185f pretty much just a power clean
165
155
155

I really need to work on getting my elbows up and the bar closer to my chest. I felt like I was going to fall forward when catching the bar.

Comment #565 - Posted by: Lukie at February 17, 2009 9:35 PM

Never done squat cleans before today. I love doing power cleans!
M 30yo, 72", 210#

set 1 145# to easy
set 2 195#
set 3 205#
set 4 215#
set 5 225#
set 6 235#
set 7 245#
set 8 power clean 265# personal best!

I did WOD after running in the Great Aloha Run (GAR) 8.15 miles yesterday! my hammies and knees were killing me!

Comment #566 - Posted by: vernon at February 17, 2009 9:37 PM

245# set seven

Comment #567 - Posted by: vernon at February 17, 2009 9:38 PM

m 30yo, 210# 6'0"
never done squatcleans before today! Love power cleans though. SC are tough!
145
195
205
215
225
235
245pr squatcleans
265pr powercleans

Comment #568 - Posted by: vernon at February 17, 2009 9:41 PM

115
120
125
130
135
140
140

Comment #569 - Posted by: Jeremy Troy/IL/6'0/150lb at February 17, 2009 9:44 PM

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

After my WU I started with just a 45 LB bar. Worked on the mechanics a while then started moving up 10 Lbs at a time. Actually felt like I maintained good form up to 165 Lbs. I added 10 and form was no more at 175. Failed at 175 for 3 attempts then power cleaned it. Got it up and did a front squat.

135
145
155
165
175 F
175 F
175 F
175 Power Clean then Front Squat
175 Power Clean then Front Squat

OooRahh CrossFit

Comment #570 - Posted by: W.D. at February 17, 2009 9:47 PM

22/m/155

95
115
135
155(pr)
165(f)
165(f)- almost
165(f)

Comment #571 - Posted by: Dano at February 17, 2009 9:54 PM

m/48/176

CFWUx1
BurgenerWUx1

185/205/(PR)/220(F)/220(F)/210(F)/210(PR)/210(F)/185

Previous PR 200 lbs 081028

Squatting deep enough but bending arms too much. Need to whip head and shrug more with arms straight prior to pulling myself under the bar.

Also did the following heavy metcon:

5 rounds for time:
Squat Clean, 155 lbs, 5 reps
Muscle Up Progression, From Knees, Rings at 53", 5 reps

Squat Clean: 0:38/1:01/1:21/1:18/1:16
Muscle Ups: 0:55/1:00/0:55/0:57/0:44

10:09

My goal is to get below 10 minutes with bodyweight squat cleans (175 lbs) and unassisted muscle ups.

Worked with the kids at judo tonight but did not play - had some work-related stuff nipping at my heels.

Mom and the kids did the following workout before school today:

Mom
f/50/130
15-12-9 for time of:
Squat Clean, 35 lbs
Pull Ups, Assisted, 2" band
8:36

Luke
m/12/115
21-15-9 for time of:
Squat Clean, 45 lbs
Pull Ups, Kipping
9:48

Brittany
f/10/65
21-15-9 for time of:
Squat Clean, 15 lbs
Pull Ups, Assisted, 1" band
11:41

Keep up the good work guys!

Comment #572 - Posted by: Spanky at February 17, 2009 10:01 PM

m35/5'8"/170

135
155
160
165
170
175
180
185
190f

Comment #573 - Posted by: c-loc at February 17, 2009 10:01 PM

Just worked on form today and made some significant improvements. Lower back flexibility is still limiting several lifts.

CrossFit Rocks.

Comment #574 - Posted by: Aussie Chris at February 17, 2009 10:03 PM

m/28/164/5'11"

115
135
135
135
145
145
135

Form was whack! and was getting a little concerned at higher weights. Should be easy to improve next time.

Comment #575 - Posted by: TDM at February 17, 2009 10:05 PM

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

at nite over to CF NoHo for the nite class. got there a lil early to hit this

WOD:
123-133-143-153-158-163-168(pr by 8 lbs)

felt like i coulda handled more, but i wuz havin the class warm up during the 5th rep, and by the time i got to the 7th i remembered advice from Rip's Starting Strength about making continuous small jumps instead of trying for a huge jump and then backsliding later....

Comment #576 - Posted by: cleverhandz at February 17, 2009 10:46 PM

Herm,

Just emailed you at your yahoo address filling you in on my right arm situation.

Thanks again.

Comment #577 - Posted by: Flash at February 17, 2009 10:52 PM

M 38 5'10" 152#

Sub:

7 RFT: 10 DB Squat Cleans (2x35# DB)

19:36.91

Comment #578 - Posted by: Apollo Lee at February 17, 2009 11:03 PM

M/37/185/5-10
WOD 7x1 sqt clean
full warm up.
No this is not a typo that follows.
f = failed attempt
135, 155, 180, 200f, 200f, 200f, 200f, 200f, 200f, 200f, 200 (PR) GOT IT, finally! 135 x 3 to work on form.
As my Grandpa once said, "If you aren't failing your not trying hard enough to be better."... well there was a lot of failing going on here today :-)

Comment #579 - Posted by: Matt A at February 17, 2009 11:03 PM

155-165-175-185-195F-195F-185

Comment #580 - Posted by: JonDavila at February 17, 2009 11:17 PM

115x3
165 f
165 f
155
165
175 f
175(PR)

Comment #581 - Posted by: Umbre at February 17, 2009 11:23 PM

23/m/166lbs/70"
135 warm-up
145
155
165
175
185 pr
195 fail
185 fail

Comment #582 - Posted by: Eric -Fairbanks, Alaska at February 17, 2009 11:32 PM

You guys make me feel like a weak man.

I learned the hard way where my boundaries were (the clean is still new to me)

I guess I was doing power squat cleans instead...

My loads:

95-115-135 (failed big time)-105-105-115-115

I really wanted to hit the standard 135 but slipped back like a cartoon on a banana peel. Oh well. 25s are my safe bet and 35s are pushing it but I can do it

same thing with the thrusters. 15s are my safe bet and 25s (standard) are pushing it.

After that I just worked on legs and abs and cardio. A humbling day.

Comment #583 - Posted by: Daniel Krull at February 17, 2009 11:32 PM

40/m/176cm/72kg

60-65-70-75(PR)-77.5(PR)-70-70 kgs

Practised snatches for a warmup up to 45kg.

Comment #584 - Posted by: Memuc at February 17, 2009 11:41 PM

185-185-205F-205F-195-195-205F-205F-205F-185-205F-205F-205F-135

Comment #585 - Posted by: Rockstar at February 17, 2009 11:51 PM

Getting better with the clean technique.

70kg
75kg
80kg
80kg
85kg (fail)
80kg
85kg
90kg

Comment #586 - Posted by: juro at February 18, 2009 12:48 AM

First time doing squat clean...worked on technique

40kg x 10 Warm Up

60kg
60kg
60kg
60kg
65kg - Fail
65kg - Semi-Fail
60kg

Comment #587 - Posted by: JameW at February 18, 2009 12:58 AM

30, 35, 40(f), 40, 45(PB), 45(f), 45(f), 40, 40 kg

not really confident with this yet

Comment #588 - Posted by: Gazza at February 18, 2009 1:10 AM

First workout with my new bumpers!!!!!

65kg,
70,
75,
78,
81,
83f,
83f

82.5 still my PR :(

Comment #589 - Posted by: Crawf - m/24/6'2/87 at February 18, 2009 1:52 AM

135
145
150
150
155
160
135

Comment #590 - Posted by: SPARTAN6 at February 18, 2009 2:23 AM

M/47/6'/185

95 x 3
115 x 3
135
145
150
155 (pr)
155
135
135 x 2
135 x 2

Comment #591 - Posted by: Richard at February 18, 2009 2:28 AM

115-135-155-165-185-205-225(f)-225

Comment #592 - Posted by: TomO/42/M/200 at February 18, 2009 2:48 AM

M/27/5'9"/175

WU: 1000m row
95 X 5, 115 X 5, 135 X 3

155, 155, 155, 155, 155, 165, 175, 175
- need to work on form, first time doing max rep squat cleans

Cool down and working on form: 135 X 3, 135 X 3, 115 X 5, 115 X 5, 95 X 10, 95 X 10
1000m row

Comment #593 - Posted by: Josh at February 18, 2009 3:35 AM


WU-
PVC pipe 2*(10 OHS/10 squat cleans)
50lbs 2*(5 OHS/5 squat cleans)
95lbs 3 power cleans/2 Squat cleans/ 3 hang squat cleans
116lbs 2 hang squat cleans/2 squat cleans
138lbs 1 squclean/1 hang squclean

WOD-

1. 160lbs 2. 172 fail on squat 2. 160 3. 162 fail on clean 3. 162 4. 169 5. 172 fail on clean 5. 172 6. 174 fail on clean 6. 174 7. 180 foc 7. 180 foc 7.180 (PR yes!!)

CFSB Shoulder Press -
5*3
1. 95lbs 2. 97 3. 99 4. 106 5. 110 2+fail 5. 108 2+fail 5. 106

10-7-4 min rest in btw - attempt without breaking up sets

82lbs all unbroken (just)

Kylene/F/27/5'3/120-

Cindy

4 rounds as rx'd
+ 8 rounds with jumping chin ups and 5 normal push ups/5 knee push ups

Comment #594 - Posted by: Ian - Busan SK M/27/155/5'11 at February 18, 2009 3:35 AM

135
135
145
155
failed like, 10 times, successful the first one.
135
135
135

Comment #595 - Posted by: Will Nipper at February 18, 2009 3:46 AM

m/37/190

95
125
145
165 (f)
165 (PR)
170 (f)
170 (f) - three tries

Comment #596 - Posted by: UD-ai at February 18, 2009 3:47 AM

m/ 43/ 5'10"/ 80kg

110-110-110-110-110-110-110 (50kg)

First time doing squat cleans...did plenty of warm up with a dowel, but needed to get to about 40kg before there was enough 'feedback' to get the movement smooth.

Comment #597 - Posted by: Ozjerry at February 18, 2009 3:54 AM

50kg
65kg
70kg
70kg
70kg
70kg

I need to get lower on the squat part.

Comment #598 - Posted by: Martin Faulks at February 18, 2009 4:04 AM

63
73
85
95 (f)
95
100
105 (fx3)

100 is PR, finally into 3 digits!

Comment #599 - Posted by: srd at February 18, 2009 4:18 AM

Been doing Crossfit for about 6 weeks now:
145, 155, 165, 175, 185, 195(fail), 195!

Thats a new PR at 195 for squat cleans!

Comment #600 - Posted by: Tyler Briggs at February 18, 2009 4:20 AM

cfwux3 (15)

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

27M 6'5" 230#

Comment #601 - Posted by: jwardman at February 18, 2009 4:52 AM

185
190
195
200
205
210 (pr)
215 miss

Comment #602 - Posted by: Rosie in Atl at February 18, 2009 5:04 AM

(in kilograms)
80
82.5
82.5
82.5
85
87.5
90 (PR)

Comment #603 - Posted by: Mike R at February 18, 2009 5:14 AM

m/21/145

225-1
225-1
245-1
245-1
255-1
265-1
275-1
285- pulled it strong just couldn't get under it fast enough

Comment #604 - Posted by: Rejoiceinsuffering at February 18, 2009 5:15 AM

m/30/156.5

165, 170, 175, 180-F, 180, 185, 190-F,F

Just couldn't stand up on the failures. Legs are not recovered from Fran done about 12 hours earlier.

I should have 190 & 195 for next time.

Comment #605 - Posted by: rowcoach at February 18, 2009 5:27 AM

m/21/80kg

80kg/82.5kg/85kg failed/85kg/87.5kg/90kg failed/ 90kg failed

Comment #606 - Posted by: adam shackell at February 18, 2009 5:28 AM

135
155
175
185
195
205 FAIL
205

Comment #607 - Posted by: 218 at February 18, 2009 5:30 AM

f/25/5'9/135

85, 90, 95, 100, 105, 110 (PR), 115-Fx2

same as rowcoach-- did Fran about 12 hours before and was still feeling it. Def could've used more recovery time.

however, did some pull-up practice at end and strung together 6, 7, and 10 pull-ups. Had never strung more than 5 previously(!).

Comment #608 - Posted by: heazza at February 18, 2009 5:32 AM

M/45/168

135-155-155-165-165(f)-165(f)-135(3) I failed on the last two attempts of 165, slammed the bar down and made a hell of a loud noise. Woke everyone up at globo gym. I need a gym where failing and slamming the bar is OK!

Comment #609 - Posted by: Scotto at February 18, 2009 5:34 AM

221 - 231- 236 - 241(f x3) 236 max

Comment #610 - Posted by: Paul A at February 18, 2009 5:37 AM

f/26/105

103-108-113-118Fx4 -113F -113

bummed to miss the 118, I caught it three times but just couldn't stand up. i see heavy front squats in my future...

Comment #611 - Posted by: Laura Kurth at February 18, 2009 5:41 AM

165/185/195/205/215f/210f/210PR

Comment #612 - Posted by: mike in the ro at February 18, 2009 5:46 AM

145-150-155-160-165-170(f)-170(f)

m 5'8" 171# 37y/o

Comment #613 - Posted by: slap at February 18, 2009 5:48 AM

185#
195#
205#
215#F
215#
205#
210#
210#

M/195/28/5'11"

Comment #614 - Posted by: smitrock at February 18, 2009 6:13 AM

135
155
175
185
195
205
225 fail

Comment #615 - Posted by: PCM at February 18, 2009 6:22 AM

155
160
165
170
175 f
155
165 f

Comment #616 - Posted by: Turtle 30/m/5'11/162 at February 18, 2009 6:47 AM

195/215/225/235pr/240pr/245pr/225

Comment #617 - Posted by: difchip CFGP at February 18, 2009 6:56 AM

Did nine pulls...
135/140/145/150/155/160/165(f)/165/170(f)

Comment #618 - Posted by: GregH at February 18, 2009 7:00 AM

low back pain, unexplainable, other than sitting in car for lenthy period over last two days
run one mile - painful back
135-135-145-155(f)-155(f) failures do to low back issue, so discontinued

Comment #619 - Posted by: Chopsaw, M/44/6'/180 at February 18, 2009 7:21 AM

M/36/67/248
Double-dip catch-up day for me.

3 rounds for time
500 m row, 21 burpees, 400 m run - 28:30

5 rounds for time (not 7)
10 x 75# sumo high pull and 10 x dips - 11:18

Comment #620 - Posted by: mwarb at February 18, 2009 7:28 AM

M/22/6'1/200

185-205-225-235-250(PR)-255(fail)-250(fail)

Comment #621 - Posted by: stonkus at February 18, 2009 7:34 AM

m/25/5'10/170

First time doing these for max weight

165, 185, 195, 205, 210(f), 205, 205, 205(f), 195

Comment #622 - Posted by: falk at February 18, 2009 7:38 AM

32/m/6'2"/201

Trying to catch up on the WODs, so I shortened two of them and did them back to back.

Squat cleans
185
185
205
225 (matched PR)
235 (failed twice)

Then, 5 rounds of the SDHP/Ring Dip WOD - 5:51

Phil 4:13

Comment #623 - Posted by: EricB in IL at February 18, 2009 7:43 AM

M/39/5'6"/193

Did a bunch of 95#s for form. Never have gotten deep enough doing these.

135
155
155
165
165
175f
175f... go home...

Ran out of gas here... but the form, I think, was much better. I felt my balance and for the first time, I think I really got the groove.

Comment #624 - Posted by: Mike C. at February 18, 2009 8:01 AM

kgs

80,85,90(pr),95(f),95(f),95(f),80

Felt strong but just couldn't get under 95

08-11-01:60,65,70,75,80,85,90(failed)

Comment #625 - Posted by: bearcat m/42/210 at February 18, 2009 8:03 AM

Skipped this one bc of schedule.

Comment #626 - Posted by: Camille at February 18, 2009 8:31 AM

Really liking the squat clean motion these days. New PR, feeling good.

95x10
135x3
-----
155x1
165x1
175x1
185x1
195x1
205x1
215x0(f)

Comment #627 - Posted by: JrJordan at February 18, 2009 8:45 AM

135,155,175,185,195,205F

Comment #628 - Posted by: petey at February 18, 2009 8:51 AM

24/ 5-11/ 168

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

Ate me some mac nuts part way thru and started to feel better and get in a groove!

Comment #629 - Posted by: Mr. Moody at February 18, 2009 9:09 AM

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

Comment #630 - Posted by: Cameron at February 18, 2009 9:35 AM

20/m/6'2"/195 lbs

95-135-155-185-205-215-225(PR)

Comment #631 - Posted by: J.Hard at February 18, 2009 9:35 AM

28YOM
190#
5'10"

WOD modified due to gym restrictions:

205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Stretch and work on gymnastics.

Comment #632 - Posted by: Steve Smith at February 18, 2009 9:47 AM

28 m 5'11" 177
200-205-210-215-220(miss)-205-210-215

Comment #633 - Posted by: Pipes at February 18, 2009 9:49 AM

m/37/171

Back hurt, so Tabata Something Else instead.

Pullups 62
Pushups 64
Situps 97
Squats 116

Same total as 11/30/2008, but pullups were up and pushups were down. Still really tired shoulders from the 140 bar dips on Saturday, though.

Comment #634 - Posted by: Scott Andresen at February 18, 2009 9:57 AM

135
155
185--old PR. Felt easy
195(PR)
205(PR)
195
185

Comment #635 - Posted by: jsoar m/22/150/5'7 at February 18, 2009 10:01 AM

My first time doing 1RM Squat Cleans in my "garage gym". There is NO DOUBT my form is terrible and therefore my lifts are much lower than they should be. But here they are for what it is worth.
65x5
95x3
115x3
135x3
155#
165#
170#
185 (f)
185-PR
185
185
185 (f)

46yo/m/240#/6'
Anybody in Fairbanks want to CF?

Comment #636 - Posted by: Bill,Fairbanks Alaska at February 18, 2009 10:02 AM

Cleans, in general, are still a relatively unfamiliar exercise to me so I didn't feel comfortable going to failure on anything.

95 x 3
95 x 3
95 x 3
105 x 2
105 x 2
115
115 (technically PR because I've never done this before)

Comment #637 - Posted by: Dean at February 18, 2009 10:09 AM

All of this after 78 pullups.

135
155
175
195
215
225 failed 3 times
205
205

Comment #638 - Posted by: JD at February 18, 2009 10:21 AM

206, 206, 206, 226 (fail), 216, 226 (fail), 226 (PR)

Comment #639 - Posted by: quallnow at February 18, 2009 10:23 AM

115
135
155
165
175
185
200

Comment #640 - Posted by: Lycurgus at February 18, 2009 10:27 AM

80,90,100,110,120,130,140

Comment #641 - Posted by: jc at February 18, 2009 10:33 AM

33/m/210/6'5"

185
205
205
215
225f
225
225f

Comment #642 - Posted by: Corey at February 18, 2009 10:39 AM

135-155-175(PowerClean)-175-180(PowerClean)-180-185(f)

Comment #643 - Posted by: jwl at February 18, 2009 10:44 AM

115, 135, 155, 165, 175(f), 175(f), 165, 170, 175, 185(f)

Comment #644 - Posted by: pbk at February 18, 2009 10:56 AM

Just started this program and will try and keep track of my progress via these comments...

1 85
2 95
3 100
4 105
5 110
6 115
7 120

(start with 100 next time and go up by 10s)

Comment #645 - Posted by: ~Ropie at February 18, 2009 11:12 AM

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
200 x 1
205 x fail

Comment #646 - Posted by: Bells 36/6"1"/210 at February 18, 2009 11:46 AM

24/m/195
225x5 (first 2 squat, then power)
lower back rehabing, done after death by PU

Comment #647 - Posted by: Jesse Emers at February 18, 2009 11:57 AM

M/29/6'3/175

135
140
150
160
165
170F
145

Comment #648 - Posted by: RayP at February 18, 2009 12:05 PM

Still working on squat clean motion. Did 135 light for a warm-up, then progressed up in power cleans as follows:

135,155,175,195,215,225,235 (pr)

Comment #649 - Posted by: Clinton - 23m/210/6'3" at February 18, 2009 12:19 PM

135>145>155>165>175>185(F)>185

Comment #650 - Posted by: kev at February 18, 2009 1:25 PM

M/30/6'/215

Sub'd Elbow Hurt

5x5 Back Squats

165, 185, 205, 215, 225

Comment #651 - Posted by: Stinkynutts at February 18, 2009 2:10 PM

M/ 30/ 6'2"/ 188#

115 x 10
135 x 5

155, 185, 225, 225, 225 (tie old PR), 230 (f), 230 (f)

finished with 135 x 10

could could underneath on 230, couldn't stand and bailed.

WORK ON FRONT SQUAT, WORK ON FRONT SQUAT!!!!

Comment #652 - Posted by: Wags at February 18, 2009 2:15 PM

30 yom, 185 lbs


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

Comment #653 - Posted by: Jeff Weltmer at February 18, 2009 2:43 PM

155-175-185-195-205-210(PR)-215(F)

Comment #654 - Posted by: Haas_Greeley,CO at February 18, 2009 3:07 PM

CFWU
45,45,50,50,50,55,60

Comment #655 - Posted by: verve at February 18, 2009 3:14 PM

M/22/5'9/155

Once again, just worked on form. Did lighter weight and worked my way up to 135# x 3 with much more reps to spare.

Comment #656 - Posted by: Keith D at February 18, 2009 3:17 PM

135
185 (one knee touched ground before coming up?)
185
205 (knee touch again??)
205
215-fail
215-fail
185

Comment #657 - Posted by: rjg26 at February 18, 2009 3:19 PM

Done as rx'd:
135
185
185
185
205 (PR)
205
205

Comment #658 - Posted by: pb m/37/71"/182 at February 18, 2009 3:23 PM

Did this after continuous pu wod (tomorrow's wod), worked up from bar to 145#, then decided to to do more reps at 135#-tired.

Comment #659 - Posted by: JJA/35/160/5'9" at February 18, 2009 3:48 PM

loads: 145-155-165-(165, again, oops!)-175-185-195-205
notes: Felt great, can go higher.

Compare: 195

Comment #660 - Posted by: cory at February 18, 2009 4:15 PM

M/28/6'3/220

135#
185#
205#
205#
225#F
225#F
225#

Failures mainly due to doing the cleans on a smith-like machine. The weight just doesn't move the same. Probably could have done more.

Comment #661 - Posted by: Graham S at February 18, 2009 4:26 PM

33yom@195
135/155/185/205/215/225/185

Comment #662 - Posted by: Ryan at February 18, 2009 4:49 PM

M/41/5'11"/190

95-105-115-125-135-145-145#


F/38/5'6"/140

worked on form using bars only

Comment #663 - Posted by: nutfam at February 18, 2009 5:08 PM

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

old PR - 190

Comment #664 - Posted by: Arthur / Julie at February 18, 2009 5:12 PM

got back in tonight
biked 20 mins

21 15 9
dips
Back Ext
DB pushups
Glut Ham sit ups
3.38

100 pullups
4.35

Comment #665 - Posted by: Rosie in Atl at February 18, 2009 5:36 PM

M/ 19 / 5'9 / 169

205 pound max

Comment #666 - Posted by: Texas Longhorn at February 18, 2009 5:38 PM

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

Last 3 were almost clean w/front squat

Comment #667 - Posted by: bill m/50/213/72 at February 18, 2009 6:01 PM

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

Comment #668 - Posted by: Chris O m/28/174 at February 18, 2009 6:05 PM

m/41/200

116
117
122 - Form getting bad
122
122
122
128 - Really bad form. Wrestled it up.

Comment #669 - Posted by: slowweak at February 18, 2009 6:08 PM

as rxd... this should be entertaining!

warm up

205F
F
1
F
F
1
1
1
1
F
1

I think 205 with the squat having butt almost all the way to the floor is a new PR!

Comment #670 - Posted by: OSV m/5'10"/165# at February 18, 2009 6:10 PM

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

Comment #671 - Posted by: Paul S_30/185/6'0 at February 18, 2009 6:20 PM

m/44/175

135
145
150
155
165
175
180

Comment #672 - Posted by: Stu at February 18, 2009 6:36 PM

m/44/175

135
145
150
155
165
175
180

Comment #673 - Posted by: Stu at February 18, 2009 6:37 PM

M/35/6'1"/191

175/185/195/205F/205F/205(PR)/210(PR)

Comment #674 - Posted by: tankrtom at February 18, 2009 6:38 PM

M/23/175/5'6"

95, 115, 135, 140, 150, 160, 175F

Comment #675 - Posted by: Draeger at February 18, 2009 6:44 PM

135/155/165/175/185/195/205

Comment #676 - Posted by: Wade at February 18, 2009 7:06 PM

Coach Glassman, I love your website. I teach Speed-Strength & Conditioning @ Edmond Memorial High School. Many of my pupils love the crossfit workouts. In response to your video interview on Tuesday 17Feb2009, this is NOT the post Tom Cross era!!! Tom is 80+ years old, alive and well in Olathe, Kansas; coaching part-time @ MidAmerica Nazarene College and teaching Sports Performance Coach Courses for USAW. Last summer I believe he taught six or seven courses. He is still a HUGE devotee of dumbbell training as we are at EMHS. You see, I was fortunate enough to be coached by Coach from 1966-70, and he does two USAW/SPC Courses a year for our school district. So we know what he teaches still works.

Comment #677 - Posted by: Tom Ward at February 18, 2009 7:24 PM

155
165
175
185
190
200 PR
210 PR

m/22/5'8"/160

Comment #678 - Posted by: Travis Earp at February 18, 2009 7:53 PM

27 yom 6'2" 160#

Pre: Warmup x3 x12 (pullups, ring dips, 35# kb swings and pushups, k2e x2)
FS 45# x10 x2
FS 95# x5

WOD as rx'd:

135-140-145-150-155-160-165-170 (I was feeling good!)
It was my first time doing heavy cleans and I actually pushed through despite no bumpers. I thought it helped to have my feet slightly farther apart than deadlift stance. All cleans ATA.

Comment #679 - Posted by: Skeletor at February 18, 2009 7:54 PM

19/M/150

135
155
185
205
215
225(fx4)
220(fx2)

Comment #680 - Posted by: Devin Ford @ CF Suffolk at February 18, 2009 8:21 PM

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
200 x 1
205 x 1

then
back squats 3x7 135-175-225
overhead squats 3x7 95-95-115
pistols 3 sets of 7-7-10

Comment #681 - Posted by: skichiiwa at February 18, 2009 8:23 PM

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

Comment #682 - Posted by: rawhide at February 18, 2009 8:39 PM

Globo. No bumpers.

135x5
155x3
175x2
185x2
185x2
135x5
135x5

Sanctified. Keep dominating.

Comment #683 - Posted by: LA 33/190/75" at February 18, 2009 8:45 PM

135, 185, 205, 215, 225, 235, 245,

Comment #684 - Posted by: Baylor50 at February 18, 2009 8:49 PM

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

Even though 1 more would have been 8, i went ahead and tried for it.

200(F-F-F)
I just couldn't get it up to my shoulders. I was gassed.

Comment #685 - Posted by: DJD at February 18, 2009 8:54 PM

205 lbs max, 210 fail x 2

Comment #686 - Posted by: Rory Mac at February 18, 2009 8:58 PM

135, 145, 155, 160, 165, 175, 185

Comment #687 - Posted by: Maurkov at February 18, 2009 9:20 PM

First time maxing on Squat Clean

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

Comment #688 - Posted by: Bones 22/5'10/ 210#/CA at February 18, 2009 10:30 PM

50kg
55kg
60kg
65kg
70kg
75kg
80kg

Comment #689 - Posted by: Benno at February 18, 2009 11:24 PM

27/m/155

95
105
115
125
135
145
155

Comment #690 - Posted by: JeremyR at February 18, 2009 11:42 PM

135,135,155,155,185(f),185(f),185(f)

got to get weight and confidence up.

Comment #691 - Posted by: Jay at February 19, 2009 12:56 AM

Weird - I can power clean 135 all day long, but I couldn't come out of the hole after catching it in the squat. Looks like I have to work on front squats in order to improve squat cleans.
65, 85, 95, 115, 135(F), 135(F), 115

Comment #692 - Posted by: Matt M (42M, 5'8", 185) at February 19, 2009 4:22 AM

95
105
115
125
135
145
155

Comment #693 - Posted by: applesauce at February 19, 2009 4:48 AM

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

Dave 200/m/25

I just realized recently that I'd been doing power cleans when I was supposed to be doing squat cleans. My squat clean form is pretty sloppy so I had to pretty light on this.


Comment #694 - Posted by: Dave at February 19, 2009 4:51 AM

The General...
28-m-pa
5-8 190

I maxed out at 199. Failed at 219 and 199 again.

Comment #695 - Posted by: The General at February 19, 2009 6:24 AM

80
90
100
105f
105f
105f
100

Comment #696 - Posted by: yannix at February 19, 2009 6:51 AM

Squat clean 1-1-1-1-1-1-1 reps

140-145-150-155-160-165-170
------------------------------------
Compare to 081028

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

Comment #697 - Posted by: Louis Herrera 50 70" 181 at February 19, 2009 7:36 AM

After a long weekend skiing fresh snow in Tahoe:
115, 135, 145, 150, 155, 160
27/m/225/6'

Comment #698 - Posted by: skifast at February 19, 2009 7:55 AM

24/m/182

165
185
205
225 (f)
205
215 (tied PR)
225 (f)

Comment #699 - Posted by: headonkey at February 19, 2009 7:59 AM

Jennie: 27 F 165# 5'9"
Squat clean 1-1-1-1-1-1-1 reps
95-105-115-125-135-145-145

Comment #700 - Posted by: JennieLee at February 19, 2009 8:03 AM

Course 2 mile + CFWU 2 miles
Squat clean : 115-135-145-145-145-155-155
Forme était pas trop belle, a travailler.

Comment #701 - Posted by: bigmarc_nb at February 19, 2009 8:12 AM

185
205
225
245f
245f
235
225
225

Comment #702 - Posted by: amped 34/M/190/6' at February 19, 2009 8:22 AM

as rx'd: 65,95,95,95,95,95,95.

Stayed with a light weight because I couldn't get my form just right. Kept coming down on my toes, when I wanted to land on my heels in the duck and dive. Gotta practice more.

Comment #703 - Posted by: cmgmd50 at February 19, 2009 8:37 AM

M/35/78kg

1. 90kg
2. 95kg
3. 100kg
4. 90kg
5. 92.5kg
6. 95kg
7. 95kg

Comment #704 - Posted by: Nicholas at February 19, 2009 8:37 AM

Squat clean 1-1-1-1-1-1-1 reps

40kg, 45kg(pr), 47.5kg(pr), 50kg(pr), 50kg,
50kg(f) 45kg 45kg

Happy with the three pr's.

Good Fun

Comment #705 - Posted by: Elaine in Scotland at February 19, 2009 8:45 AM

M 42, 168

145-155-165-175-185-190-195(f)

Comment #706 - Posted by: RCB at February 19, 2009 8:49 AM

185
205
225 (PR)
235 (fail)
235 (fail)
215
215
215

Comment #707 - Posted by: Lance 26/M/69in/186.5lbs at February 19, 2009 9:43 AM

Topped out at 195. I am very frustrated with my technique. Lacking bumpers, I am reluctant to bail on a heavy lift, so I hesitate to pull myself under the bar. So I power-cleaned 195. I have already front squatted more than 195. I must practice this lift more to grow in confidence.

Grrr.

Comment #708 - Posted by: Michael m/46/5'9"/175 at February 19, 2009 10:25 AM

C-
145-150-155-160-160

Comment #709 - Posted by: Jeff & Charity @ CFSnohomish at February 19, 2009 10:58 AM

175
185
190
195
200
205
205

Comment #710 - Posted by: Joey at February 19, 2009 11:03 AM

Mark
115, 125, 135, 135, 140, 145, 150
Need practice

Comment #711 - Posted by: Theresa & Mark at February 19, 2009 11:16 AM

22.m.135.65"

as rx'd
155, 155, 155, 155, 155, 160, 160(PR)
*proper form

Comment #712 - Posted by: Francis Vu Nguyen at February 19, 2009 11:37 AM

21/m/175

as rx'd

180
190
200
210
225 PR
235 F
235 F
Felt like i was doing more of a hand squat cling... gotta work on the form more

Comment #713 - Posted by: Anthony G at February 19, 2009 11:57 AM

Okay, I'm 2 days behind.

Squat Cleans 1-1-1-1-1-1-1

135
155
175
175
175
155
155

I basically had to just go through the motions today. My wrists were fine (taped them up) but I was self-conscious about hurting them on the "catch" part of the clean, which was messing with my form. I also did not feel comfortable going any heavier because the "catch" seemed to put some strain on my pec (after all, it was the "dip" of the dip-drive in push presses that strained it in the first place).

First time doing squat cleans. I noticed I was having a tough time doing these in one motion. I'd clean it, and then I'd be like - oh, yeah, now I have to front squat it. I started getting more fluid on rounds 6 and 7 going back down to the lighter weight.

Comment #714 - Posted by: Mel 35/m/5'10"/175 at February 19, 2009 12:15 PM

34/m/200

225 last set - power cleans only, back still nagging from moguls.......

Comment #715 - Posted by: brewer at February 19, 2009 1:00 PM

Did not attempt...injured LCL

Comment #716 - Posted by: ChadWHall 21/6'1/180 at February 19, 2009 1:43 PM

5 sets of 3, just don't have the form yet for 1s.

135-145-155-145-135

The last three were lame.

Comment #717 - Posted by: brett_from_wylie at February 19, 2009 2:43 PM

cfwu
burgwu

squat cleans 7x1

wu sets 95x5, 115x3 135x2

155-165-185-195-205-215(pc)-225(failed-got pull just could not get under it)

Comment #718 - Posted by: marty c 6'/m/245#/46 at February 19, 2009 3:29 PM

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

Comment #719 - Posted by: Auvious at February 19, 2009 3:41 PM

M/24/180

135, 155, 175, 185, 195(PR), 205X, 205X

Comment #720 - Posted by: Erik Fay at February 19, 2009 4:54 PM

m/23/190

145, 155, 155, 155, 155, 155, 155

Comment #721 - Posted by: Gary at February 19, 2009 5:58 PM

M/53/143/5'8"

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

gave a pull on 140 and I think I could have weaseled under it but wasn't sure so I bailed. I didn't want to cause a scene at our local YMCA and drop the bar. I need bumper plates !!!!

Comment #722 - Posted by: Ssscaler at February 19, 2009 6:08 PM

m/40/6'0"/192

sub'd for back squats.

195/215/235/255/275/285/295

Comment #723 - Posted by: Jeff H at February 19, 2009 6:32 PM

95,115,135,145,155(F),155,165(F),165

Comment #724 - Posted by: firedave at February 19, 2009 7:04 PM

m/45/5'9"/195

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

Lack of coordination on the fails. I felt like I could have done more, but I've got to get under the bar faster.

Comment #725 - Posted by: Kevin at February 19, 2009 7:05 PM

7 x 125 lbs

Comment #726 - Posted by: James Noyes at February 19, 2009 8:47 PM

m/39/5'4"/143

1) 135
2) 146
3) 151.5
4) 157(f), 157
5) 162.5 (PR)
6) 168(f), 168(f)
7) 146

Comment #727 - Posted by: FnTX at February 19, 2009 9:46 PM

27/m/76kg

60-65-70-75-80-85-90(f) (kg)

Comment #728 - Posted by: pz at February 20, 2009 12:32 AM

155
175
185
195
205pr
215pr
225pr

Comment #729 - Posted by: Gunnar M/37/185/6'1" at February 20, 2009 6:16 AM

Squat clean 1-1-1-1-1-1-1

135-155-155-165-165-165-165

Run 400 meters
21 Burpees

2 rounds (11:12)

Comment #730 - Posted by: Pete 31/m/5'8"/175 NM at February 20, 2009 6:20 AM

M/28/6'4/210

Worked on form today
65 x5
65 x5
95 x5
95 x5
115 x3
115 x3
135 x2
135 x2

Comment #731 - Posted by: cheeto14 at February 20, 2009 6:25 AM

M/31/190

185
185
195
195
205
215
225

225 was hard but think I can max at 250. All about technique.

Comment #732 - Posted by: schaller at February 20, 2009 8:37 AM

22/M/168

CFWUx3

115-135PR-135(better form)- 145f-145f-145f-135f-135-135

I can't seem to stay pumped on these singlets WODs. Energy just drops off after the first few sets, and I plateau. I also don't yet have intuition on the form. Is it normal to have a clean equal to your push jerk? :-D

Comment #733 - Posted by: Jeff A at February 20, 2009 9:10 AM


worked up to a 235 and failed at 245

m/31/5'11/177

Comment #734 - Posted by: Ian M at February 20, 2009 10:08 AM

33/M/180

135 x 10 warm up

175/185/195/205/215/225F/225F

PR by 10lbs

Comment #735 - Posted by: M. Ely at February 20, 2009 10:25 AM

M/27/6'/250

Did these after I got over whatever the hell sickness I had.

Warmup with the bar for a couple sets

95-145-155-165-175-185F-185F

Shoulder was messing with me, hopefully nothing major.

Comment #736 - Posted by: Joseph Dennis at February 20, 2009 10:55 AM

155-165-165-170-175-180-155

Comment #737 - Posted by: Travis W at February 20, 2009 1:16 PM

155, 160, 165, 170, 175, 180, 185

Comment #738 - Posted by: Manchild at February 20, 2009 1:26 PM

Did 5 rounds (then pull ups)
135,155,165,165,165

Comment #739 - Posted by: JeffP at February 20, 2009 2:13 PM

M/6'5"/255/25
185
205 -f
195
200
205 -pr
210 -f
195

Comment #740 - Posted by: sethh at February 20, 2009 2:29 PM

CFWUx3
Burgener warmup
135-155-175-185-195(f)-195-195-195
135x8 form practice

Comment #741 - Posted by: Doug at February 20, 2009 2:39 PM

Clean to 220, 225 F several times. Getting more than enough pull, but missing the catch, either having to lean too far forward to catch, or not getting elbows through in time. 225 is PR, was hoping for 230, but in the real world you lift when you can around work, life, and three year olds that want your attention! Paul

Comment #742 - Posted by: Apolloswabbie 6'2" 200 44 yoa at February 20, 2009 3:05 PM

115
120
125
130
135
140 (fail)
135

Comment #743 - Posted by: Jeremy Troy/m/23/6'0/150 at February 20, 2009 8:23 PM

175-185-195-205-215-225-230(fx3)

Def. should have had the 1st attempt @ 230#. Appolloswabbie, it sounds like we are having the exact same problem w/leaning too far forward during the catch and not shooting the elbows through. Need more practice and watching Coach B.

Comment #744 - Posted by: RLPack M/5'9/175# at February 20, 2009 10:01 PM

36/m/175

90
115
120
125
130
125
90

Comment #745 - Posted by: sullinator at February 20, 2009 10:07 PM

CFWU, WOD as rx'd, very much a technique day for me, working on jump/landing, 135lb x 4, 155lb x 3...

Comment #746 - Posted by: charlie at February 21, 2009 4:14 AM

This was going well but then I hit a wall.

135X1

185 F

185 F

155x1

165x1

175x1

185x1

185 F

I need to practice my form a bit more because I know I can handle the weight.

Comment #747 - Posted by: CTAM (m/22/5'11"/235) at February 21, 2009 5:36 AM

2rounds of CFWU
40kg - 45 - 50 - 52.5 - 55 - 56.5f - 56.5f - 56.5f

Could have done the 56.5, but with no spotter and non-rubber coated iron plates, couldnt guts it all out.

Comment #748 - Posted by: Eirikeb at February 21, 2009 8:33 AM

M/36/145

@ work, 5 hours sleep, pre- breakfast, post coffee,

WU: 60# X 3, 110# X 1, 130# X 1

150
170
180
190(PR)
195(PR)
200(PR)
200(PR) This was a great HVY day for me! Made some big gains in end result with this lift. Rest periods were until recovery, 4-5 minutes Avg. Hook grip on all attempts, last 3 attempts nearly passed out after dropping the bar.

Comment #749 - Posted by: Mad Max at February 21, 2009 10:41 AM

CFWU

165
185
205 (previous PR)
225 (PR)
235 F
195 worked technique
195

27/M/195

Comment #750 - Posted by: XO at February 21, 2009 12:40 PM

30/m

Squat clean 1-1-1-1-1-1-1 reps

95/105/115/125/135/145/155 (was not really full squat)

Comment #751 - Posted by: Johnnytt at February 21, 2009 1:55 PM

115-135-145-150-155-160-165(f)-155

Comment #752 - Posted by: tcash m/145/35/5'5" at February 21, 2009 4:42 PM

EJ
M/35/170
185,185,185,195,195,200,205,210 F X 3
185,185,185
EJ

Comment #753 - Posted by: EJ at February 21, 2009 6:34 PM

male/41/5'8/174

155
175
185 f
185 f
175
185
195 f

Comment #754 - Posted by: Blain at February 21, 2009 7:35 PM

135
155
175
185 (F)
175
175
155

Comment #755 - Posted by: Breacher M/34/6'3/250 at February 21, 2009 9:56 PM

CFWUx3
Burgener warmup
135-155-175-185-195(f)-195-195-195
8x135

Comment #756 - Posted by: Doug at February 21, 2009 10:14 PM

At the Chinese Gym. I feel like a circus side show in there.

60k 132lbs
70k 154lbs FAIL
50k 110lbs Drive! a few reps
50k 110lbs Working Quickness getting elbows up
60k 132lbs with press ups
60k 132lbs with press ups
60k 132lbs with press ups

bench work:
90k 198lbs reps, 2 sets
95k 210lbs reps, 2 sets

Comment #757 - Posted by: jtarrington in China at February 22, 2009 7:25 AM

60kg
60
70 fail
50
50
60 press
60 press

bench
200
210

Comment #758 - Posted by: jtarrington in China at February 22, 2009 7:30 AM

32/m/6'2"/201

Cut down to 5x1

185
185
205
225 (match PR)
235 (failed twice)

Then did 5 rnds of SDHP/Ring Dip WOD - 5:52

Phil 4:13

Comment #759 - Posted by: EricB in IL at February 22, 2009 8:16 AM

231lbs. same as last time. bad form this time.

Comment #760 - Posted by: eli_loves_PAIN at February 22, 2009 9:37 AM

M/22/165

165
185
195
205(f)
190
190
195
195 (PR!)

Comment #761 - Posted by: Yessuh at February 22, 2009 11:47 AM

225 - PR (Tied)

No wraps or brace.

Comment #762 - Posted by: NeilT m26/6'3"/180# at February 22, 2009 2:11 PM

First time doing squat cleans, so I took it easy and focused on form. Left shoulder hurt at the end, so I think I was using too much shoulder to pull the bar up instead of just pulling myself under the bar.

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

Comment #763 - Posted by: Drewski at February 22, 2009 2:36 PM

175
200
215 (pr)
215 (x)
215 (x)
215 (x)
215

Comment #764 - Posted by: PANOS at February 22, 2009 7:34 PM

CFWU - 3 round of 10

Practiced Sqaut clean with PVC

Squat Clean: 7 x 1 all at 65

Went light because I have not done anything athletic in 2 weeks.

Comment #765 - Posted by: edtkd at February 23, 2009 3:19 AM

In kgs.

50 x 1
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
95 x 1 (fail)

Comment #766 - Posted by: Dave in Munich at February 23, 2009 4:34 AM

7 rounds, 190lbs

Comment #767 - Posted by: Buggzilla at February 23, 2009 6:41 AM

After a 5 mile run:

95 x 10
135 x 5
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
200 (fail)
135 x 5

Comment #768 - Posted by: Richard 24/m/205 at February 23, 2009 7:49 AM

After the Crossfit V-day games I figured I would do OH squat again. 225 was my highest OH squat at the comp.
Anyways.
225
235
245
f245
255
f265
265 PR

Heck yeah.

Comment #769 - Posted by: Rape | m/19/6ft/195lb | CrossFit Trussville at February 23, 2009 8:44 AM

Squat Clean 7x1
145-155-165-165-165-175-175

Last time I did 145x2, 155x5, so I think this is a good improvement.

Comment #770 - Posted by: MCWarsaw/23/m/6'/220 at February 23, 2009 6:04 PM

090223 - CFWU
140/1; 150/1; 160/1; 165/1; 170/1; 175/1; 180/1
M/48/183#/72"

Comment #771 - Posted by: RB at February 23, 2009 7:02 PM

m/36/6'4"/97kg

Screwed this one up. Did hangs instead of squat cleans.

60kg
70kg
70kg
90kg (f)
80kg
80kg
85kg (f)

Comment #772 - Posted by: JT at February 23, 2009 9:46 PM

35M183

135,175,185,190(PR),195(PR),200(PR),205(PR)

35F123
worked up to 85#, but couldn't quite get it (again). 80 several times

Eric
75,75,95,115,115,115,

Comment #773 - Posted by: jmcneal at February 24, 2009 6:13 AM

practice form with bar
95,115,135X4

Comment #774 - Posted by: footdoc at February 24, 2009 8:48 AM

Crossfit warmup

1. 40kg x 10 (88lb)
2. 50kg x 5 (110)
3. 60kg x 1 (132)
4. 70kg x 1 (154)
5. 80kg x 1 (176)
6. 90kg x 1 (198)(F)
7. 70kg x 5 (154)

Comment #775 - Posted by: Karsk (55 M 5'9" 185lbs) at February 24, 2009 10:19 AM

135, 159, 159, 165, 175(f), 175)f, 165(f)

Comment #776 - Posted by: rbyrn at February 24, 2009 11:57 AM

31/M/157

135
135
145
155
165
165
165

wanted to make sure i kept good form instead of going too heavy.

Comment #777 - Posted by: Atreyu at February 24, 2009 2:17 PM

37/m/148/67

95
115
125
135
145 (P. Record!)
125
125

Comment #778 - Posted by: DocO at February 24, 2009 11:44 PM

completed 2/22/09

185/ 185/ 205/ 215(f)/ 215/ 225(f)

screwed up my wrists on the 6th (failed) set, so stopped there. should be able to do 225 next time w/ better technique

Comment #779 - Posted by: Josh Uri 31/M/6'2"/195 at February 25, 2009 3:44 AM

155-175-185-205-205-205-185

Comment #780 - Posted by: mulcahy at February 25, 2009 6:13 AM

RUFUS
5 pull-ups
10 Push-ups
15 Squat
Results: 10 rounds 3 Pull-ups

Comment #781 - Posted by: blueflameREBEL at February 25, 2009 7:34 AM

17/02/09
Warm up: 5 x 50; 3 x 60; 3 x 70
80; 82.5 (really more a powerclean); 82.5; 82.5; 82.5; 82.5; 82.5; 82.5 (powerclean)
Technique is very poor
Arms definitely bending (pulling) - biceps sore at the elbow

Comment #782 - Posted by: blackrockboy at February 25, 2009 9:13 AM

F/27/5'5"/120lbs

45-55-65-65-65-65-65

Comment #783 - Posted by: HD at February 25, 2009 10:01 AM

7x1 reps: 70; 72.5; 75; 77.5; 80; 82.5; 82.5kg (PR)

Comment #784 - Posted by: Zeb G at February 25, 2009 10:35 AM

Well. I started doing squat cleans but just couldn't get my technique right.

Switched to power cleans
60
65
70
72.5(pr)
75(pr)
77.5(f)

Then did three sets of Deadlifts with a higher pull to work on that part of my cleans

3x5x75kg

Comment #785 - Posted by: nick sydney m/37/6ft/185 at February 25, 2009 1:32 PM

Made up on Monday...

WU with cleans, front squats, thrusters.

Only got to 165lb. Pisses me off a bit, since that's my power clean max. My form just went to hell after the weight got past bodyweight. Really gotta drill this to get a proper PR next time.

Take care!

Comment #786 - Posted by: R.Lee_Seattle at February 25, 2009 2:09 PM

M/19/5'8"/155lbs

175-185-195-200-205-210-215x

Comment #787 - Posted by: Justin Routt at February 25, 2009 4:40 PM

m/35/5'9/175

CFWU - 3. Reg reps. Superman. Burgener

WU - 135X3
165,175,185,185,190-better than both 185s,195,200-F twice, then 200!
Pretty good job keeping weight close to body on successfuel lifts & getting shoulder extension
10/28: 165,175,185,185,190,190,190

Comment #788 - Posted by: jrm at February 25, 2009 7:06 PM

m/22/219

130,133,138,143,148,153, ... ran out of time

Comment #789 - Posted by: bigdub at February 25, 2009 10:44 PM

AL bw175 - 135, 155, 175, 185, 185
Taylor bw185 - 155, 175, 185, 195, 200
(All but 195 were power clean followed by a squat)
Matt bw175 - practiced squat cleans for his first time. 95, 115, 115, 125, 125, 125, 120x13, 115x5

Comment #790 - Posted by: Ukkrew at February 26, 2009 11:08 AM

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

bad form on the fail. first skill wod since hurt back doing deadlifts; proceeded cautiously. could prob have done 150.

Comment #791 - Posted by: hkc m/26/5'6/155 at February 26, 2009 2:35 PM


2#

135-150-160pr-165pr-170pr-175F-155-155

Comment #792 - Posted by: *Oliver AA* at February 27, 2009 1:02 PM

47/M/185
155x1
175x1
175x1
185x1
195x1
195x1
195x1

Comment #793 - Posted by: Zim at February 27, 2009 1:52 PM

As Rx'd
95
115
135
155
165
175
185 - Missed

Comment #794 - Posted by: Chris at February 28, 2009 7:53 AM

The Reverend: M/31/200

185
205
215
215
225 (failed 1st try, then got pissed)
225
225
225

Today's life lessons:
1. my right right shoulder got sore
2. 225 is a mental hurtle
3. My YMCA just got rid of it's pullup bars. I need a Crossfit Gym to move into the neighborhood!

Comment #795 - Posted by: matt at February 28, 2009 11:33 AM

Cleans

Tabata Squat Warmup
Target: 17
Score: 17

Squat Cleans are probably my weakest lift, as far as form is concerned.

1. 115x3
2. 135x3
3. 145x3 (power clean)
4. 145x3 (power clean)
5. 155x3 (power clean)
6. 165x3 (power clean)
7. 135x3 Squat cleaned, and it felt good. The bar wasn't crashing down and I was getting as deep as I needed to get.

Comment #796 - Posted by: ChosinSoldier at February 28, 2009 2:24 PM

95
115
135
145
155 missed
135
145

Comment #797 - Posted by: Mykep00 at February 28, 2009 4:15 PM

failed on 175

Comment #798 - Posted by: Joe138 at March 1, 2009 3:09 PM

CFWU x 3

Working on form.
Squat cleans: 95,95,95,105,105,105,105

Comment #799 - Posted by: Harpo m/41/5'7"/145 at March 1, 2009 3:57 PM

as rx'd
135, 155, 165, 185, 185, 195(f), 185

Comment #800 - Posted by: spatterson at March 2, 2009 12:45 AM

33 yom 205 lbs.

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

Comment #801 - Posted by: kgw at March 2, 2009 10:19 AM

115 115 125 125 135 125 125

Comment #802 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at March 2, 2009 11:09 AM

to 150

Comment #803 - Posted by: Mischa 32 yom 145 lbs. at March 2, 2009 4:25 PM

20090303 0515hrs BW = 95kg
WOD090218: Death by Pull Ups: 10rds completed on a 2x4

WOD090217: Squat Cleans 1 x 7:
1 x 80kg, 1 x 85kg, 1 x 90kg, 1 x 95kg, 1 x 97.5kg, 1 x 100kg, 1 x 102.5kg (just barely)

Comment #804 - Posted by: AlexR at March 3, 2009 6:09 AM

20090303 0515hrs BW = 95kg
WOD090218: Death by Pull Ups: 10rds completed on a 2x4

WOD090217: Squat Cleans 1 x 7:
1 x 80kg, 1 x 85kg, 1 x 90kg, 1 x 95kg, 1 x 97.5kg, 1 x 100kg, 1 x 102.5kg (just barely)

Comment #805 - Posted by: AlexR at March 3, 2009 6:10 AM

Did on 2/28.
2/3 cfwu
185-205-215-235!(pr?)-245f-245!(pr)

Don't think I could jerk the 235 or 245, though. I don't know. Maybe. The FSC were encouraging. The goal for this year will be 275 by 12/31.

Comment #806 - Posted by: Dale_Saran at March 3, 2009 5:47 PM

135-145-155-155-160-160-165

Comment #807 - Posted by: Adam B. | 36m at March 5, 2009 11:21 AM


155 (PR)
175 (PR)
185 (PR)
195 (PR)
205 (PR)
205 (tied PR)
185

Comment #808 - Posted by: tamohr at March 9, 2009 6:14 PM

135
155
155
175
175
185
195
205(F)
205(F)

Comment #809 - Posted by: Greg/48/70"/210/3/17/08 at March 18, 2009 2:24 PM

44/m/167

ran 5.7 miles, then 3 hours later

155
165
175
185
195
205(x)
205
210(x)

stuck at this PR, having a hard time going over, was a little tired from the run so... hopefully next time

Comment #810 - Posted by: moglee at March 21, 2009 7:36 PM

95
105 x 6

Comment #811 - Posted by: Geraldine at March 23, 2009 3:48 PM

95,135,155,165,185,185,185

Comment #812 - Posted by: JTeets at March 28, 2009 7:12 PM

cfwu x 1
wod w/ hanging leg raises x 10 between sets
95x5
115x5
135x3
135x3
135x3
135x3
135x3
145x2
155x1
95# ohs x 7

Comment #813 - Posted by: kcm at April 1, 2009 9:58 AM

M/31/6'/174

back after 2 weeks off with a bad back...

did 5x5 @ 5okg.

Comment #814 - Posted by: Razvan Mircea at May 5, 2009 10:06 PM

D

153-153-153-153-153-153-158

W
119-119-119-119-119-124-124F

Comment #815 - Posted by: waderpro at May 27, 2009 3:52 PM

at rx
95
115
135
145
155
165 fail
155

Comment #816 - Posted by: mark m/24/74"/198# at June 21, 2009 5:51 PM

145/155/165/175/185/195/135

Comment #817 - Posted by: Seb H at February 8, 2010 7:24 PM

I would like to buy 755229 suns please for 679602

Comment #818 - Posted by: whentoleaveapokertable at June 10, 2012 7:47 AM
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