1-arm kettlebell version for me!

Sweet! I def need to work on the C and J.

I can finally lift my shoulders after the last shilacking. I can't wait:) im off to see "barbara". Catch ya 2morrow.

"END THE FED" i love heavy days!

excited to workouttt

life is good!

is this squat cleans?

"...i did Helen yesterday ...time 11:03 as RX'd!!!..."

Comment #97 - Posted by: Lisa 40 F/ 5'4"/146 at March 4, 2009 8:21 AM

Congratulations, Lisa! Believe it or not, but helping people through coaching satisfies me just as much as breaking my own PRs!

...on to sub-10, Lisa!

From yesterday's comments:

"That picture confirms one of the "crossfit myths" I have heard from a puffball of a "bodybuilder in training" at my gym back home:

"Crossfit will make you small. It's just good for getting cut up."

Righto..."

Comment #22 - Posted by: clemson rob at March 3, 2009 8:11 PM

rob, Chuck is an exception to normal persons' rules. You DO know he was a lifelong elite athlete who has superior genetics and can be described as a mutant, right? While your line of thinking is correct, Chuck is a bad example for us 'ordinary folk'.

I agree that CF is just as good as bodybuilding for gaining muscle.

You bet your glutes it's full squat cleans!

Ever since I finally got my head around getting under the bar I'm loving cleans. PR tomorrow baby!

My legs hurt too much from last night. Hopefully get 200 tomorrow!

My fav! I'll be split jerking.

What is a good substitute for the clean and jerk? I can not clean because of a major handicap with my arm? Would a DB version of it be effective?

CPT Babington and whoever else was involved in this picture:

Where do you all do the WODs at on APG? I've been here for nearly 2 months, and I'm desperately seeking people to crossfit with. If you would have me, I'd really appreciate a group to workout with. Shoot me an email if thats something we could work out: Afountain5@gmail.com. Thanks in advance.

There's a crossfit sect at aberdeen proving grounds?

I haven't found one, but if there's one out there, please hook me up!

My gym doesn't let me do workouts where you're not "in full control", i.e. most olympic lifts. Does anyone have a suggestion for substitution of cleans and jerks?

Hate to say it Nate, but it may be time to find a new gym. You can clean and jerk KB's if they have them.

"What is a good substitute for the clean and jerk? I can not clean because of a major handicap with my arm? Would a DB version of it be effective?"

Comment #13 - Posted by: Flash @ Southern Illinois University Carbondale at March 4, 2009 6:57 PM

Hi Flash!

DBs or kettlebells are excellent choices, and they are not 'subs', because you are still going through the same exact ROM. All mechanics remain the same!
-------------------------------
"My gym doesn't let me do workouts where you're not "in full control", i.e. most olympic lifts. Does anyone have a suggestion for substitution of cleans and jerks?"

Comment #17 - Posted by: nate at March 4, 2009 7:09 PM

Do muscle clean to shoulder press, 5-5-5-5-5. If someone harrasses you, call them an 'upright row and shoulder press'...and tell them you're running short on workout time. That way it sounds more acceptable in globo terms.

Hey all did CFB WOD of "Barbara"

Awesome WOD

thanks guys!

QUESTION
I'm starting strict ZONE, and I'm not sure if i should go 18 or 19 blocks. I'm 6'4'' and 195# and 19 years old. thanks for the input

Great video. Our kids these days are definitely soft. Not our crossfit kids, but kids in general. No child left behind is one of the biggest jokes. Hold those who are excelling back to let the others keep up. Everyone deserves to win. Don't let them fall and hurt themselves. We are reaising a generation of pansies who think that Wii is the way to get fit. If you have kids, you need to get them into your local affiliate. Get them into some kind of sport. Teach them that they won't always be first but that they need to strive their hardest to get there.

Robb wolf says to put 50% of your carbs post workout meal. that has worked great, but what if I do 2 workouts a day (crossfit endurance). How should I divvy up my carbs for post workout meals now?

"How should I divvy up my carbs for post workout meals now?"

Comment #24 - Posted by: pfeifalife at March 4, 2009 7:45 PM

Don't overthink it. Just redistribute.

Can't wait to jerk it tomorrow

Lost boy

First you gotta clean it

then you get to jerk it.

It's only good manners

Comment #23
People learn from failure I know I have and saying that it is alright if you are not at the level we need you to be is wrong and socialist. There will always be someone stronger, faster, and smarter than us.....but the cure for all are shortcomings is a good old fashioned thrash session with Crossfit wods as rxd. Gotta go 0400 thrash date planned

What does it mean when you are told to run a certain distance at 6-12% grade on a treadmill? Most treadmills I've seen have an incline setting of 1-5. What number would I choose?

Thanks

QUESTION
I'm starting strict ZONE, and I'm not sure if i should go 18 or 19 blocks. I'm 6'4'' and 195# and 19 years old. thanks for the input
Comment #22 - Posted by: Captain Crunch at March 4, 2009 7:38 PM

ANSWER

19 blocks. You are light for 6'4"

I've noticed that a lot of big lifters (say a guy like Josh Everett) do split jerks with these. Is the split more effective??

I can't get above 108kg for the jerk. I can clean a little bit more, but it gets stuck. Does anyone think changing my landing will help? (I know it won't help right away...as its new and when i've tried before its really awkward.)

Jakers- good call my friend. Manners is my middle name

if we have a telephone pole about 20' long how much you think that weighs? I got a group of twenty dudes I gotta teach the clean for a school log carrying competition. The stupid log has iron bars drilled through it which makes it nice to carry...

"...Does anyone think changing my landing will help?..."

Comment #31 - Posted by: Matt_in_Oz at March 4, 2009 8:31 PM

Matt,

It's not so much the landing, rather the ability to get under a lower bar.

(Let me preface this. I'm a USAW certified Olympic weightlifting coach. Not that it REALLY matters...)

Try it split with each leg's turn forward on different attempts, and take good notes. The real question is: are you doing this to increase work capacity for this time domain and modal domain, or are you trying to increase your 1 rep max through technique?

China is notorious for push jerks in world-class competitions. Greek lifter Pyrros Dimas did push jerks. It's a matter of how low you can get in a push jerk vs split, and the heavier a weight is, the lower you must catch it. You're actually pushing your body underneath the bar in a heavy jerk. Flexibility becomes a factor, because in essence the push jerk becomes a narrow grip overhead squat/snatch balance.

thanks for the advice jason

The remarks in today's video lead me to think about two questions. Any update on the Crossfit movie based on last year's games? There were lots of trailers and publicity awhile back, but no word that I have seen recently. On the point of the games and hearing so much about the moving experiences (for both participants and attendees), it seems like there is a strong case for considering a couple of things: live broadcast and larger, more spectator-friendly venue. The former would seem possible with internet streaming (perhaps subscription?), without dealing with the nonsense of networks at this stage. The latter would not be able detracting facility for the athletes’ competition or encouraging ‘couch potato, but rather to recognize that the majority of Crossfitters have a long way to go, if ever, being able to compete at the now global-level top tier. From truck pulls to track meets, all sorts of events happen in stadiums and arenas, so I would think that there would be creative ways to accommodate even the most mind-blowing workout that Coach has in store for this year’s competition and those to come.

A big thank you to CrossFit from me. Normally my numbers are not going to make anyone's eyes bulge. I don't really care because I measure against myself, but now I have some worth sharing. Just got my blood work back from my doctor--after 3 months and 6 days of Crossfit (3 on 1 off)and Paleo-Zone eating. I went from 238 to 168 Cholesterol, Blood Sugar down to 5.5 from Pre-diabetic, BP from 180/90 rsting heart rate of 80 to 118/70 resting heart rate of 46. Down 65 lbs. of bodyfat and don't ask me how it ever got there as I used to be very athletic (okay, work, marriage, kids, stress, tv and a bunch of other excuses if you must pry!)

I'm not yet where I need or would like to be but I feel like I've been pulled back from the brink;a long slow crawl to a quick demise.
Big thanks to Norm at CrossFit Sierra who turned me on to the Paleo-Zone thing and CrossFit in general and all the folks there who encourage me and inspire me to beat myself on a daily basis.

Thanks to everyone in the CrossFit community for the positive exchanges which help keep me energized. (I stay away from reading the rest day posts!)

And finally thanks to Coach for caring enough to make his practical genius available for nothing to anyone who cares to heed its wisdom and do the work. Friggin' awesome!

3-2-1 Go!

Love the image. To paraphrase the Old Testament, "And they shall beat their cannons into pull-up bars, and their tanks into kettle bells."

(Compare to Isaiah 2:4)

It's MOTHER F#@*ING Oly-Lift Day!

Get some, Go again!

can't drop weights so had to err on the side of caution

clean and (push)jerk
3x 60kg
3x 65kg
3x 67.5kg
2x 70kg
2x 72.5kg
1x 75kg

I'm 80kg and I know I've got a body weight c&j in me somewhere just need to get where I can drop weights

That's so cool I have a picture of me with that gun too!

I definitely recognize where that picture was taken. APG, MD. I wonder if the sidewalk to the parade grounds still have my name on it (Buck).

Did power cleans today, looks like cjs will be fun.

jakers and lost boy:

just remember that while cleaning it and then jerking it is good manners, cleaning it after you jerk it is just as important.

3-2-1 Go!

29/M/185
1. 185 lbs
2. 195 lbs
3. 205 lbs
4-7. 215 lbs

Missed 225 lbs twice.

Posterboy

That is awesome!

Crossfit workouts = good.

Crossfit Politics = crap

3...2...1.... illegal wars and endless occupation!

first time doing this move with any kind of weight

managed

110-110-110-110-110-110-110 missed 132 twice concentrated on form

33/M/195/6'00" Kuwait

135, 155, 175, 185 (failed), 185, 165 x 3, 135 x 5

Poster boy, congrats. Amazing work. I'm a medical student and those numbers easily fall in the healthy category!

Herm, thanks for the advice. I'll try some split jerks on both legs (on the lighter weights). When it gets really heavy tomorrow, I'll probably be back to push jerk since it's more in my comfort zone.

And Pyrros Dimas is amazing to watch! One of the few lifters I actually know....

I wanted a PR today bad but just not there yet. Last time I PR'd at 93.5 kg

all weight in kg

51 x 3
71 x 2
81 x 1
91 x 1
96 x Full Clean but failed on the Jerk
86 x 1
91 x 1
96 x Full Clean but failed on the Jerk
91 x 1

still not a bad day..

Funny that this should come up today, I went for max effort on this yesterday. Topped out at 265lb after several lifts.

Weights in kg:
39.5 - 39.5 - 42 - 42 - 44 - 45.5(PR) - 46.5(F)

Made the last clean, but failed on the jerk.

F/33/62kg

m/43/185
155-170-180-185-195-200-200(F)

I wish I could of done this one. Still nursing a shoulder injury. Hopefully will be back by monday.

On a positive note i pr'd when doing my max squat. New pr is 315lbs.

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

kgs

70-70-70-70-70-70-70

still taking it easy on squat cleans under load

95kg

135 x 7
135 x 7
135 x 7
Ran 2 miles in 13:20

Herm you beast! Cant wait to see your post later today!

I am happy to be back after a 3 days off from crossfit! Now its back to kickin some major arse!

S'more my brother how we doing? Hows the family and hows life? Haven't heard from you in a while and just wanted to check in! Hope all is well brother, and cant wait to see your post!

Rookie seem like you are progressing nicely, is there much pain or dicomfort any more or just dong things smart?

Jakers thanks for the email addy bro, I am deff gonna contact him about that shirt it's a sweet one! Are you part of that gym also? Looks like it would be a sick one to join, seen some other ones and I have to say I question them sometimes.... lol check out this place in NYC, its not a crossfit gym but they have the same principles behind their training (http://www.peakperformancenyc.com/)

Aight everyone have a safe day and good luck!

3...2.....1....GET SOME!

115 x 1
135 x 2
155 x 4
need some work on the clean, got the jerk down...

CATHLETICS.COM workout. Burgener/CF warmup, then:

Front squat - heavy single 155, 245 (on SM)
Snatch - 60% x 2 x 4 95x2x4
Rack jerk - 75% x 1 x 3 155x1x3
Ab roll-outs - 3 x 15

Comment #58 - Posted by: onefastbird21 at March 5, 2009 4:09 AM

Good to see you're back at it birdie!

s'more's baby came into this world a few days ago. I e-mailed him yesterday and am waiting on his response.

CONGRATULATION'S s'more!

(just makes me even more excited about our upcoming hatchling!)

"If we can't put globo gyms outta business, then we'll BREED them out!"

~J~

As Rx'd:

135
155
165
175
185
195
205

When we did squat cleans a few weeks ago, I kept it to 185 to work on form. Today's form wasn't too bad. (Not perfect, but not bad either.)

PS - Dear "GWBush_Worst_Prez_ever" #45: Medications exist to help control your condition.

135
155
185
205
225
245
255
265- Fail- Missed the jerk (not enought drive)

M/21/149lbs

M/25/190

185
195
205-missed clean
205-missed clean
185
200-new PR
205-missed Jerk

135
145
155
185
195
205
215 (f)

135
145
155
165
175
185
190
195F - cleaned it, couldn't jerk it, had to dump it.

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

WU: General then Bergener WU 3x.
WOD: As Rx'd: Clean and Jerk 1-1-1-1-1-1-1 reps.

JULIA: F/44y/5'02"/151#
PR: 60#
20#x10
30#x5
45-45-50-55-60-65-70

GEORGE: M/40y/5'08"/155#
PR: 120#
55#x10
75#x5
95-105-110-115-120-125-130 fail on jerk

I'm going easy on cleans because that's how I injured it on 01-18. However it's getting better and it has made me watch my clean form very closely. I'm catching cleans mostly with shoulders (instead of wrists) and keeping the elbows up.

155x2
175
185x2
195
185

6'4"/M/185/19

Getting back into the groove of things. PR is 145, but I only got 135 today. Did it with correct form however.

F/21/150

PRed today at 80 kg

CFWUx2~ no dips

Only did light squat cleans as shoulder will not commit to any overhead movement (orthopedic surgeon appt. 3/30).

45x1, 45x1, 95x1, 95x1, 115x1 (fell on my A$$!), 115x1 (more of a power clean), 45x1..definitely afraid to "explode" with shoulder injury.

3 rounds of a "Michael" type WOD:

run 800m
50 GHD back extensions
25 14# wall balls
25 GHD sit ups~full extension

Looking forward to everyone posting some great numbers today!

28/6'8"/218

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

wu 3x15 ppushup, 40# dumbell power clean

115
135
145
155
165
185 (f jerk)
175 (f jerk)

27m 6'5" 225#

m/31/5'9"/167

155
165
175
185
195 (PR 10 lbs)
200 (Missed Jerk)
200 (fail)

Damn it, wanted that 200 lbs but I guess I didn't want it bad enough.

Just not a good day with the C&J. I think my form is off, but NO EXCUSES, just a bad day.
CFWU
135x3 (WU)
155
165 (missed jerk)
165
175--3 times I missed the jerk
185 F (missed it all)
135x10

Just a bad C&J Day

God is Good, All the Time

M/48/189
First time for the clean jerk. Clean and jerk need work. Still not bending the knees under the bar. Again the jerk was more of a press. Not getting enough lift on the bar.

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

m/24/185

1-155
2-155
3-155
4-165
5-165
6-165
7-185...fail...will get it soon

need to get under the bar more

anyone crossfitting is southern mass?

38/m/242
135,155,175,185,195f,185,195

23/m/180
5x3SP: 135-135-140-145(f/2)-140 decent form
6rds(400m run, 4 scott's push-press w/135lbs, 4MUs) in 19:34
STC, headstands

A question for the experienced (Herm, Bingo, JPW, anyone who might now) - Ok, so this is my first time doing Clean & Jerk for real because last time this came up I didn't have access to a barbell so I could only do 50# dumbbell C&J.

Now, C&J is essentially squat clean with a push jerk(albeit a split landing PJ).

As of my last single rep Clean, I maxed at 185#(first time doing WOD). On the last single rep PJ, I maxed at 180#.

To me then, logically, I should be able to C&J 185# (I could have PJ'd that, I just ran out of sets) and possibly 190#. Is my logic sound or should I scale it back a little? I would probably do the WOD as follows:

BWU
WU (45# x 5, 95# x 3, 135# x 1)
145#
165#
170#
175#
180#
185#
190#

Now, I also will not have bumper plates and my gym probably won't like me dropping the weight. Not sure if I should scale for that reason as well. Thoughts anyone?

Ransom:

Logic and plan are sound, but you are certainly going to need to be ready to dump if necessary. It's a safety thing.

Rest day today.

m/26/6'1"/185
135-145-155-165(PR)-175(F on Jerk)-175(F)-175(F on Jerk)

Response to #45

Crossfit Workouts = Free

Your C&J Weights = ?

m/25/5'10/170

175, 185, 195, 200(f), 200(f), 185, 195, 200

First time doing c+j for max weight. My Does anyone else have this problem? If I can't power clean the weight there is no way I have the energy to jerk it. It might just be that I have terrible form on both my clean and jerk.

bw 165

175x1x7

m/39/67"/183

cfwu x 2

135-1
155-1
165-failed on jerk
160-failed on jerk
160-1 (PR)
160-1
160-1

Not my best effort, rushed warm up, form not great.

m/27/5'7"/182

first time maxing on c&j

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

I could have done more work if I squat clean instead of power clean.

115,125,135,145,155F,155F,155F

M/29/6'2/205

135
155
165
175
185
195
205

M/22/185/5'10

145-150-155-160-165-170-175-180(F)

Oddly enough, I couldn't even get up 180# this morning to even attempt a jerk. 175# was one of those slowly rising one, really having a difficult time nailing the push jerk.

M/22/210/6'1

65
85
105
135
155
175
185

Found I was having real trouble not doing a "push jerk".I had to re do three of the reps and concentrate on not doing the push.

I'm happy with the score. First its my body wieght, second i have no technique at all..

115
135
155
155
155
155
155

F/39/139/5'7"

CFWU x 2

Tweaked my neck in in the WU, so didn't want to do a max WOD, so did C&J 5-5-5-5-5-5 instead. I need the practice anyway.

45-65-75-85-85-85

48/male/6'/198/week 17 CF

I am still having trouble with the C&J. The jerk part is easy. I am skittish of dipping below the bar still. I end up doing more like a 1/4 squat under it. I may have to back off weight wise to do it right.
CFWU 2 x 10
115 x 1
135 x 1
165 x 1 (F)
165 x 1 (F)
165 x 1 (I got mad so I powercleaned it. I'm still kind of mad.)
135 x 1
135 x 1
135 x 4 (squat clean only)
Ran 2.5 miles EZ pace in 22:30

M/36/5'10"/182

65#
75#
105#
115#
125#
135#
145# (PR)

You guys and gals are beasts, keep it up.

M/20/200/5'11

*clean and push jerk

132-176-220-242-253-264-264-275 (converted from kilo's)

M/43/6'0"/175
65x5
75x3
warm up
85x1
95x1
115x1
125x1
135x1
145f
140x1
65x5
cool down

m/40/6'0"/191

sub'd for 5x5 back squats

185
225
245
265
275

F/25/5'0"/120lbs

As Rx'd:

96lbs
101
106
111
116
121 Fail
121

The clean is my limiting factor. I can DL 185, front squat 155, and push jerk 135 so it bugs me I can't clean more weight. 121 lbs is a new PR though - and bodyweight, I might add!

33/F/5'10"/154

For some reason I had it in my head that I would naturally do power cleans when the weight was light, and would somehow magically progress to squat cleans as it got heavy. Hmmm. That didn't work so well; by the time it got heavy I hadn't warmed up the squat position, so I ended up not being able to finish with anything more than a power clean. Drat! My push jerk PR is 170, so my goal is to get my C&J up to at least that. Insert mental note here to warm up with front squats prior to this workout next time!

120
132
142 PR
152 PR (for power clean as well as C&J; also 2# more than my previous squat clean PR)
154 F (here is where I needed to catch in more of a squat)
132
147

I managed to PR my C&J and power clean by 15 pounds, but it would have made a big difference to warm up properly!

185/205/225/235/245f/225f/225

m/42/204/5'11
155 185 185 185 185 195 185
crappy day, having trouble locking out, missed 205 several times and a few times at 185, need to focus on technique

23/M/6'0/190ish

CF warm up

135lbs
155
175
195
205 (pr)
205 (fail, couldn't clean it)
185

47m 205# 6'0"
as rx'd

135-155-165-180-195-200-205 (but PC to pushjerk-plain ugly)
then dropped to 175 with a very nice squat clean and good stomp on the jerk.

7 x 125 lbs

i knew this was coming.
175
175
185
185
196 pr
196
205 f
205 f
196 f

m/26/5'8"/aprox 140#

95#
105#
115#
125#
135#
145# (f)
135#
145# (pr)

split jerks

(23,16)

135/140/145/135/135/135

LOL, guess it’s a good thing I need to make up Babs b/c after 60 cleans yesterday, prob need to mix it up.

Lisa- congrats!!!! Wow!!!

Ok, now I am esp craving pull ups and frustrated I am struggling so much with them. Ahhhh! I actually dream about them. Joining a CF gym full time is not really possible for me, however can you sign up for one on one classes to get help with something…hmmm…like kipping pull ups?? ;)

Erin

135-145-155-165-175(PR)-185(F)-185(F)-175-175

m/34/170lbs/5'11"

150
160
170
180
185 (PR)
190 (PR)
195 (PR)
200 (PR)
205 (PR for the clean, failed on the jerk)

Couldn't stop at round 7. Continued PR's and high intensity kept them comin.

31/m/5'10"/210

155
175
185
205
225
230(missed jerk)
230(f)(head gone)

d - 30m/175

198
220
230
240
250 (pr)
198
198

all split jerks

j - 35f/125

hitting this tmrw

135, 145, 155, 155, 155, 165, 165 (PR by 30lbs)

1-225
2-225
3-235
4-240
5-245
6-250 (f)x 2
7-225

155-165-175-185-200-210(F)-210(PR)

Split jerked the weight. 210# was sloppy but I managed to stand up with it.

Then-

Tabata Squats- 22 (PR)

M/19/5'10"/165lbs
WU- 1 mile run
First time getting to use my new bumper plates
95
115
125
145
150
155
161.5
Need to work on jerk form.

Clean and Jerk (Full squat cleans)
135,155,177,196,216,225,235(miss)
1-2 min rest

135, 145, 155, 160, 165f got clean, failed on jerk, 165f on clean, 165f on clean.

I jerked 165 the other day, but couldn't get it today... oh well got body weight at least.

finished with some shoulder press

95x5, 95x5, 100 x 4+ 1 push press, 100 x 2 + 3 push press

34/m/200

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

28YOM
5'10''
190#

Warm up:

CFWU x 3

Clean and Jerk 205 and 215

WOD:

225 - 225 - 225 - 225 - 225 - 225 - 225

I'm stoked. It wasn't six months ago that I was just barely cleaning 225 once. Currently deployed so with no bumpers, didn't feel comfortable pushing past this mark, but am thrilled that I was able to sustain for all seven rounds.

28YOM
5'10''
190#

I'm curious to know if there would be a way for someone deployed (such as myself) to qualify for the games without having to go to one of the actual sites?

Maybe a category for deployed soldiers who want to tape themselves doing the workouts once their announced and send in the results?

Would love to schedule my leave over the date of the games, but that's almost 100% out of my hands. Coach, is there any way for me to participate?!

135
155
175
185
195
205
215f

135
155
185
195
205
210
215
225 (PR)
235 (F)

Erin #111:
I used to dream about kipping pullups too! I could do a few deadhangs when I started CF 1 1/2 yrs ago, but could not string together 2 kipping pullups. It was soooooo frustrating! I could picture the movement perfectly in my head but wasn't able to execute it for about 6 months- most times I looked like a fish flopping around on the bar! One day IT WILL click for you I promise! Just keep at it! I also do not belong to a CF gym and had to rely on the videos for all my instruction. I did Barbara the other day and all five rounds my pullups were unbroken:) Best of luck and keep practicing!
Lori

M/35/177

135
155
175
185
185(F)
185
185

M/160/26

135-155-175-195-225-185-185

M/27/6'1/178

Clean & Jerk

95
115
125
135
145
150

Press

115
125

I need to work on my form on the clean and jerks(getting 'under' the weight). I would imagine some of you more experienced lifters have a much larger ratio of clean & jerk to press one rep max. This gives me a good baseline to work from.

155
185
195
205
215
225
235

full squat cleans, push jerks

m/30/5'10/200

full squat cleans and push jerks
135
155
175
185
195(pr)
200(pr)
205(pr)

still need to work on form, but overall a great workout! 3 pr's!

25/m/5'11"/202

185-185-205-205f-205-215f-215f

185 Highest lift. I wasn't feeling the heavier lifts, so I did some squat clean&jerks to work on technique. 185x3 Sq/C&J. I need to do a better warm up.

49/M/165
As Rx'd:

135
155
165
175
185(f)
175
205

65-75-85-90-95-100-105PR!!!
Very excited!!
Squats to depth

215
225
235 (failed jerk)
235 (failed clean)
235 (failed clean)
230 (new PR - ugly)
230

65-75-85-90-95-100-105PR!!!
Very excited!!
Squats to depth

114# 7 sets of 1

mental block today
95-115-115 (f)- 105-105-105-105

shouldn't have gone right to 115 i guess. should have taken more rest too. live and learn.

33 yom 220 bwt

power clean (still nursing a tailbone injury) and split jerk

195(wu)/205(wu)/215/220/225/230/235/240/245f

new pr for power clean and split jerk by about 15lbs

M 34/143/5'7"

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

Is this workout 6 straight sets of clean and jerk? Do you have to do anything between sets? What is the rest between sets? First time trying crossfit.

M/24/150/5'9"

65
85
105
115
125
130(pr)
135(pr)

First time doing this, of course after I watch the video again, I did it wrong. I cleaned it from standing holding it down instead of off the ground.

95-115-135-135-155-155-155

110-120-125-135-140(missed jerk)-125-125
Mental block at 140. I get psyched out. 135 went up so easy and I thought I could get the new pr, but no dang it!!!!

80kg 85kg 87.5kg 90kg 92.5kg(m) 92.5(m) 92.5kg (m)

serious mental block 2day!!

C: 195-205-215-225 PR-235(f)-225-Forgot #7!

M/22/6'1"/201

m/32/192

225
235
245 (clean only..failed jerk)
245PR
255 (clean only..failed jerk)

....done after 5 reps

F/50/5'6"/135

First time C&J:
65-70-75-80-85-90-95

M/49/5'11"/174

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

33/m/160

135
135
135
145
145
155
160

Happy with body weight over head

Zone Question?

Im going to be starting the zone "diet" again, this time with an increased amount of fat. The first time I tried it I allows felt tired and drained. My question is if you begin to lose or gain weight should a person recalculate his/her protein prescription?

135, 155, 175, 195, 200, 205 (pr), 210 (pr)

115
125
135
145
155
165
175(PR)
185(PR)
PR up 15lbs

m/42/162/6'

135
140
145
150
155 (failed jerk)
150 (failed jerk)
150 (failed jerk

f/33/138/5'6"
65 (failed jerk) 55, 60, 65, 70, 70, 70 (failed jerk)

m/45/170

135
155
165 (shaky)
155
155
165 (solid)
165 (solid)

Almost bw.

M 68"/165/40

109
133
138
143
153
158
163 (failed twice)
153

f/30/160#/5'6

Concerned more about proper form and injury prevention than weight. My limiter was the jerk. I need to work on getting the weight overhead.

65/85/95/105/110/115/115

M 5'8"/155/27
145
150
155
160(fail)
160
165
170(fail)

Warm UP: 135x10; 185x5
225
245(pr)
245
225
225(f)(something went pop in right arm)
135
135

155
185
155
f(175)
155
160
160

Warm-up: 15 min bike, CFWU x 3

Technique: 5 x 45, 5 x 95

WOD: Clean and Jerk

1. 135
2. 135
3. 155
4. 155
5. 165
6. 165
7. 175 (F)

1500m run: 7:17

M/39/6'1"/255

M/6'0"/175/23

135
145
155
165
175
185 (failed clean)
185 (failed jerk)

First time doing this lift, I don't think I was using my legs enough. Feel like I hurt my elbow a bit putting the weights down after completion. I'm glad this one is over.

70,80,90,100,110,120,130(pr)

2 sets one legged deadlifts 10lbs dumbbells
2 sets one legged good mornings 24lbs
2 sets ham pull throughs 110lbs

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

Pulled back muscles on this last one, trying to catch the bar from falling onto the deck while in the squat (no bumper plates at gym). Should have just let it fall, which is what happened anyways. Will probably be away from the weights until I return from Brazil, which is good. Need to heal fast!

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

(CFWU with ring dips, sits and back ext with 40lbs)

1. 125lbs
2. 135lbs
3. 145lbs
4. 155lbs
5. 165lbs
6. 175lbs
7. 185lbs

Hey everyone,

Did the 7rounds of 3 Cleans today. 195lb was the best. Failed at 200lb on last two rounds of 3. Got the 1st one both sets, but structure failed after that.

have a great day
Cody

m/43/75kg
Burgener WU
Cl&Jerk in kgs:
65-70-72.5-72.5-75-77.5 (failed jerk)-77.5 (failed jerk)

Warmup with 135x3

155
165 (failed 1st try on jerk, got it on 2nd try)
175
175
185
175
175

First time for this WOD. I couldn't tell from the WOD what type of cleans/jerks, so I did push jerks and power cleans. (A little tired of squatting so much lately.) I felt a slight middle back strain on 185, so I dropped back in weight and switched to hang power cleans for sets 6 and 7.

Pec didn't give me any problems on jerks, which is great. I like this WOD - looking forward to the day when I am fully healed and have the movements down better.

New crossfitter here and first time ever doin this lift!

1. 115
2. 125
3. 135
4. 145
5. 155
6. 165 (failed jerk 1st attempt but got it)
7. 175 (failed on jerk)

I surprised myself on how much i could do on this, need to work on form some tho...

M/22/72"/175

135
135
145
155
165
175
185(PR by 40)

225
225
235
245
245
255 fail
245

90-90-95-100-105f-90-90-90, wasn't sure I'd be able to split today after rolling ankle mon, felt a loss of power in down and up on jerk

University Globogym Nightmare:

Two friends and I have been doing crossfit for six months or so and don't really post, but we thought this would be a day worth sharing. We work out at the UGA campus weightroom and it is not quite a globogym but very close. They do have a lifting platform with pseudo-bumpers so oly lifting is usually not a problem. They still ask us not to drop the weight too much so we try to respect that. The nightmare started when I tried the hook grip for the first time, and it promptly slipped, and i threw 185 lbs across the weight room. The Curl Club (consisting of overweight men with mustaches) was not happy. Then my friend failed on a 230lb clean and dropped the weight. More death glares. Finally my other friend got 230 to his chest, and he jerked it, but lost his balance at the top. I'm sure in the back of his mind he was thinking DONT DROP THIS, so like an idiot he tried to catch the weight behind his head. He did not succeed, except in nearly ripping his arm off of his body and dropping the weight with a resounding bang. At this point arms were being raised in disgusted amazement by the gym managers and Curl Club members. We decided to call it a day after that.

3-2-1 go......to hell curl club

45-65-95-115-135-137.5-140-142.5-145-147.5

Coffee withdrawal…while my mom was here and treating me several times during the week I was living it up! (I usually only drink it as a treat on the weekends). I’ll be the first one to agree it’s not good for you, and the first one to also tell you I like it and it just makes me feel good. Ha ha. It’s all I can think about today! ;o)

Barbara
1. 4:02 (J pull ups, jumped from stool)
2. 3:55 (J pull ups, jumped from stool)
3. 3:59 (J pull ups, lower bar so from ground)
4. 3:57 (J pull ups, lower bar so from ground)
5. 4:01 (graviton asst to see how it compared. Pull up time was about the same)

All used unassisted sit ups/ ab mat style sit ups. But I want those real kipping pull ups!!!!

Fairly consistent….must admit this is Not a favorite workout but I did it anyhow ;)

Erin

#174
Ze Pump, awesome story!
especially the last part, "3-2-1 go...to hell curl club." Lol! love it!

27m/6'6"/225

85kg-100kg-100kg-100kg-100kg-105kg (f) got the clean but couldn't lock out over head-105kg (f) same result-90kg

135,145,155,165,170,175,185 PR
185 was still light, start at 165 (BW) next time.

135/185/205/215/225(f on jerk)/225/235(f)

As far as the curl club goes, I just turn my head phones up loud enough and don't turn around when I drop a weight to pick up the glares. Hey, when you're pushing yourself you're gonna drop a weight... that's why they don't make weights out of glass, they make them out of rubber and metal. An olympic lifting platform/padded weights would be awesome, but most people don't have that kind of equipment to work with...

Clean and Jerk (Did all power cleans)

115, 120, 125, 130, 135, 140 YAY!, 145 (got the power clean, missed the jerk by a little)

145 is a Power Clean PR for me.
140 is a Jerk PR.

My squat clean PR is still 154 but I'm so happy with 140 Clean and Jerk. I was limited by how much I could get overhead. I need to work on my jerk.

back after a 2-week hiatus!
85-95-95(almost lost the jerk)-85-85-85-85
PR for C&J is 95.. so a PR tie today.
Although today my cleans were squat cleans (as compared to uuuugly power cleans previously) and I was really focusing on getting full hip extension on the clean and on the jerk. Got some awesome coaching from my recently L1 certified bf (thanks ChadW!) and my technique has improved immensely.
:)

135/135/155/165/170/175/180f/180f

So the spine specialist told me I have a herniated disc between my c6-c7 joint. This is causing my pain in the left arm. This getting old is really tough on the body.

3-2-1- go

WOD - 135/ 145/ 152(bodyweight)/ 155/ 160/ 165(fail snatch)/ 165

[50y/m/10st12/70"]

33/m/215/6'5"

185
205
215
225 (fail on clean)
225 (fail on jerk)
215 (fail on jerk)
205

crap

95 X 5
115 X 5
135 X 5
155 X 3
175 X 1
185 X 1 sloppy
175 X 1
175 X 1 sloppy
155 X 1
155 X 1
135 X 5
95 X 5

70-80-90-90-90-90-90
All kgs

Last time did: 60-70-80-85-90-85-80

Big improvement, felt strong today!

Is anyone from Boston going to the CrossFit New England Throwdown this weekend? I want to go but don't have a way to get there.

http://crossfitnewengland.com/2009/02/24/crossfit-new-england-throwdown.aspx

Let me know if anyone would be willing to carpool. Thank you!

185-195-205-210f-210f-205-210

1. 70kg
2. 72.5kg
3. 75kg
4. 77,5kg
5. 80kg
6. 82,5kg
7. 85kg
8. 87,5kg

33/M/6’00/182

C&J
1-1-1-1-1-1-1

1 x 155
1 x 175
1 x 185
1 x 205 (C&J pr)
1 x 210 (Hit clean, failed jerk)
1 x 210 (f)
Only got 6 lifts in after the warmup.

Left heel is still very painful. Wore the heel insert in the lifting shoe (Seems counterproductive, I know)

Dan D.

60kg
70kg
70kg
70kg
75kg
70kg
70kg

Ívar Ísak

21/m/185/5'9"

As rx'd

180
200
210
225
235 F (missed jerk)
235 F (missed jerk)
225

95
135
135
145 (f)
145
145
155 (f)

35/M/78kg

1. 90kg
2. 92.5kg
3. 85kg
4. 85kg
5. 85kg
6. 87.5kg
7. 87.5kg

As rx'd 34 year old male 70 inches 190lbs

Warmed up with 135#, then 155#.

Weights: 165/175/185/195/205/215/225(f)x3

Got the 225 Cleaned all three times just fine, just too slow getting it overhead, and bailed all three times. Would have been my new PR. Have to get it some other time.

185 - 195 - 195 - 205 - 215(Tied PR) - 225(f) - 225(f)

I continue to struggle getting stable for the jerk after the clean.

180/26/M

175
185
195
205
210
215
225

F/37/123
Squat clean & jerks:
85
95
105
110
115 sat at bottom of squat for a few secs before I could stand- very ugly jerk
120 (F) sat at bottom of squat here too but could not stand- weak today
120- got it but it was not pretty. Not my day. Great job all you ladies out there!

onefastbird21 at 4:09 AM

I don't belong to Valley Crossfit. I live in Phoenix and was just out there on business. Mike is a little stand offish at first but once he warms up to you he definitely goes the extra mile. If I ever hit the east coast (I try not to travel east of Mountain Time Zone) I'll look up that gym.

Jakers, yea that place is sweet, I havent been there myself but plan on it to see what it is really about. Websites never show the real deal... and whats wrong with Eastern Mountain Time eh? ahah

Herm, thats awesome s'more is a father, does he have more than one? I'll have to send him my best as well...how today's workout go?

#174 Ze Pump

Good times!

I have been unable to find a good explanation or video on the magical "getting under the bar" concept. I am relatively new to olympic lifts and still have to check the videos every time to make sure I know what to do, but this concept escapes me. Can anyone point me to a video or written explanation of this or provide a good narrative of their own? Thanks a lot.

as r'xd

M/5'11"/195/28

185
205
215
220F
210
210F
205
205
205

m/29/6'1/191

as rx'd

135
185
205
210
215 failed on jerk
215 (pr)
215 failed on clean

153
173
183
199
221
243-fail
241-fail
231
241-fail

i need to catch the damn bar on the cleans. not getting under it enough

Able to get

185lbs

195lbs

205 - Able to Clean (barely) But Missed the jerk!
Never Felt so Humbled :)

46/M/6'/185

2 HOURS OF HARD JIU-JITSU LAST NIGHT...BODY FEELS LIKE THE FLOOR OF A TAXI CAB. I'M THE SMALLEST ONE BY A GOOD 50 POUNDS IN THIS GROUP. TOOK IT VERY LIGHT TODAY.

CLEAN AND JERK:

15 @ 115
10 @ 135
10 @ 150
15 @ 135

HART AND SOUL

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

155-165-170pr-175pr-155-155-135x3 (technique practice needed)

Clean with shrug working well
Front squat tech shaky with heavier wt
Jerk tech needs practice

Can't dump weight at my gym so I was conservative and went for multiples where I could control the bar.

C&J: 135(5)-155(3)-155(3)-160(3)-160(2+1)-165(f)

In general, poor lockout on top, but getting there. Technique gets better as I get tireder. Overall, somewhat disappointing performance today.

More strength work:
DL-Low pulls 3x5 225-225-225
DL: 315(5)-355(3)-355(3)-365(3)-335(3).
BS: 3x5 135-185-185

Warmup: 4 min. easy row, 2x30 second surges at 1:30/500, 1 min. rest. Three handstands, 10 slow breaths-8-8. Same problems with poor lockout as I later had on the jerks.

Did the Navy Seals WOD today.

Warmup: 1000 m row = 4 mins

4 hang power cleans 135 lbs
8 pushup
12 squats

Did this sequence as many times as you can in 4 mins and then rest for 1 min. 5 rounds.

Round 1 = 5x
Round 2 = 4x
Round 3 = 4x
Round 4 = 4x
Round 5 = 4x

Squats were hurtin' after yesterday's hokey game at U-of-O. Oh well!!!

M/25/6'1/175

w/u: Row 500 M

115, 135, 135, 145(old pr), 155(pr), 165(f), 165(f)

Pr on Cleans was 165 and pr on Jerk was 155, so I figured that 165 might be within my grasp. Unfortunately, Cleans were giving me trouble; actually feel like I could have done 165 on Jerk today. Regardless, I reached a pr, so I can't complain too much.

23/M/6'3"/209

Didn't know if it was a push or a Split jerk. I did Split.

135x8 Jumprope WU

195
205
215
225
235(f 1/2 jerk)
235 Solid
240
245 (Fail 1/2 Jerk)

Does anybody know a good workout to do after these 1 rep maxes? Though tired, after recovering I was wondering what else I could do.

Thanks :)

1-arm, in kilos (kettlebells):

24-24-32-32-32-40-40
----------------------------
This e-mail from s'more made my day:

"HI HERM!!!!!!!!!! thanks for your words i have no acces to internet where i am (parents) my girls are stand still my wife is extremely sore and my baby is doing great she is strong she lift her head and her hip scince the first day (CROSSFIT GENES) hahaha!!! the surgery was tough really tough the doctors made a great work they give the best of them i'm so thanksfull with them

SO SORRY for not posting but i have to take care of my family babysiting is T-O-U-G-H but i love it absolute IN LOVE with my daughter i'll send some photos on the next days


I miss you all the comunity is my family to i'll back to train soon

please don't forget s'more and s'morellette you are a great man brother i send you and Cookie BIG HUGS you are the finest kind of human been THANKS FOR EVERYTHING!!!!"

33/F/5'10"/154

Did the C&J singles this morning. A friend of mine did Grace today, and got a nice PR, so I decided to give it a try this afternoon.

Grace
As Rx'd w/ 95#
2:36 (PR by almost a minute and a half!)

Very happy! :)

Catching up.

Deadlifts:

225 (old PR)
235
245
245
250
255
255 New PR!

m/35/6'/165

The push jerks last week were from the floor as well, so those were my C&J PR.

That time.
115# 120# 125# 135# 140# 145# 150# 155#
This time
135-140-145-150(f)-150-155(f)-155(f)

Not quite as good today, but I PR'ed deadlifts yesterday, so I may be a bit tired still.

clean and jerk:

135lbs x 1
145lbs x 1
155lbs x 1
160lbs x 1
160lbs x 1
165lbs x 1
170lbs x 1

previous 12/8/2008:
hurt back
front squat:
165lbs x 5
push press:
125lbs x 5

100 burpees into pullups

13:05

F/24/112/5'4
55lbs
65lbs
65lbs
75lbs
85lbs
95lbs
100lbs couldn't jerk

M/27/5'9"/173

First time i've tried this movement, pretty tough!

45#
65#
75#
105#
115#
125#
135# - Fail

I'll keep practicing!! Cant let Playoff Beard out perform me in the Garage! :)

M/31/6'3"/205

DNF

135
155
185

Back Spasm - very frustrating and felt like a PR day.

30/m/5'6"/158

185
205
225(f)
225(f)
225
225
225

165
175
185
195 PR
205x(pressed out jerk)
205 PR
215x(pressed out jerk)

Run 400 meters
Thrusters (15 reps) (15lb/25lb)
5 rounds
time- 11:00

M/22/6'0"/199

First clean and jerk of my CrossFit career:

(lbs.)
135
155
165
175f
175
180
185f

I really wish there were some fellow Spartan CrossFitters to help me out with my clean technique. Anyone in East Lansing?

Go green, go white!
- Ben

115
125
130
135
140
145
150

#221 Holmer:

Welcome to the show brother!

Herm, Strong Lil Pony, s'more, Eric Gohl, Billy, Bingo, Jakers, Onefastbird, JRoCk, AllisonNYC, rookie, Bob in Kabul, JPW etc...we got us a newbie on the board! Finally got the kid to jump in with us.

Now get back to work dude :-)

"I'll keep practicing!! Cant let Playoff Beard out perform me in the Garage!"

Comment #221 - Posted by: Holmer at March 5, 2009 1:15 PM

Don't let that turd beat you. He's weak, slow, and uncoordinated!

135
155
175
195
205 F on the jerk. PR on the clean
205 F on the clean F&*k!
205 PR!
Jerks were pretty ugly, had probs locking it out
1 mile run post

greg a warmup + pnf + burgener warmup

135
145
155 F
155
155 F
155 F

followed with skin the cats and some bouldering.

this one sucked. I can't jerk from the front. I think i'm scared to get under the bar! just couldn't get my head into it today

28 m 174 5'10 1/2
200-210-215-220-205-215-205

28/M/140

115
115
135
145
145
145
150

No PR today (155) - think I'm still wasted from Barbara.

C&J
185
205
225
235
245
255
245

25/m/197#

#229 Herm:

You forgot old. ;-)

m/21/145/5'7

warm up: c&j 10x95, 6x115

135-145-155-160-160-165f-160

disappointing ending. then...

5,4,3,2,1 c&j 135
little bit of snatch work
good day.

S/f

1x185x7

M/41/5'11"/190

warmed up with 115

125
135
145
150
145
155(f)
150(f)

F/38/5'6"/135

85
95
105
105
105
110
110

squat clean and jerks
135x5
155
155
185
185
205 fail on jerk
155x3

First time with new trainer today his WOD was Burpies w/ 17lbds/air squats/400m run 12,9,6 it was lame but at least he tried time 9 mins would have been 8 mins but shoe came untied didn't really want to eat on the runs so i had to tie it after i made up my own little WOD D ball slams 25lbs, kb swings 26lbs, air squats 4 rounds 25 each got 11 min 38 seconds probly could have done better by third round i could feel breakfast coming up so i stopped for few seconds an finished no more metcons btb

first time going heavy on full front squat clean and jerks. i was pleasantly surprised.

cfwu 3x10 (boxj, sit ups, back ext, samsons, push ups, bar dips)

sq clean & j w/u at 40k & 45k
50k (110)
55k (120)
60k (132) sq clean, fail on jerk
60k!!!
60k fail
60k sq clean, fail on jerk
60k sq clean, fail on jerk

dropped down to 50k for 6 reps practicing alternating split jerk front leg. need to work on heavy jerks!

M/43/185#/5'9"
135
155
155
155
155
155
155
135x3
135x3
Starting to get really close to full squat cleans. Much better ROM. Did not try heavier, worked on form. Still less than 2 months since having knee scoped.

As Rx'd:
111
121
131
141
151
161(fail)
161(fail)

Failed on the cleans. I seem to have a mental block about getting more than 151 and it's been holding me back for weeks.

115x3
135x2
145
185 f
185 f
175 f
155

I need to get better at my cleans...

cfwu x3
burgener wu x3

Oly Supp trng day 5 week 2
5 sets of [3 high hang S + 3 OHS]

WOD squat clean and jerk
115/125/135/115/115/115/115

dropped back to work on J, had a hard time getting under it. SC were good.

cfwu x 3 rounds

C&J

45x5
65x5
95x5
115x3
135x2
155x1
155x1
155x1
155x1
155x1
155x1
155 xf

135 155 175(pr) 175 175 165 165

1st time with this always did power cleans before never added the jerk

135
145
155
165
175 failed
175
175

155, 175(F), 175, 185(F), 155, 175, 155
I can not get myself under the bar there is just this wall. I even dropped steel weights on concrete.
Zone yesterday P15 as rx carb 16 fat 10
on better track today.
Thanks for the S'more update Herm.
Where is the pony

135-145-155-155-165-165-165
First time with this WOD, did a bunch of extra light reps to practice form.

If has any thoughts on this question it would be appreciative dose anyone ever sacrifice ROM for time not when they first get started with the WOD but once they start to get tired for do you just slow to get full ROM i know its kinda a stupid question but i find myself doing this sometimes just so i dont loose time

M/27/6'2"/178lbs

sub'd db clean and jerk
cfwu x2

45x5
50x3
60x3
70x3
70x3
75x2
80x2
80x2
finished off with 1 pood swings x 50
glutes hurt!!!! Cleans felt a little weak, could probably go deeper on the second squat, jerks felt soild though. Now for a few hours of jiu-jitsu!
I love this stuff!
Thanks Everyone

24/m/175

155
175
185
185
190
195
205(failed)
200 PR

Still not ready for single rep max on C&J so worked on Berguner Warm-up a few extra times then did a scaled Diane:

95# C&J 30 reps for time: 6 min

jon (comment#251)

if you don't do full ROM you can't post 'as rx'ed' when you write your comments. So yah probably most people posting here either have or do sacrifice ROM just survive the WOD in some cases. But in order to benefit from being able to track your progress you need to note it when you post your comments or update your journal or whatever.

Doing the WOD as rx'ed always beats any scaled WOD (including limited ROM) regardless of the time.

1st time!

85
85
90
90
90
90
95

114# 1x7

85,95,105,115,125,135,145F

wu:
95x2
135

WOD:
135
155
155
165
165
170
170

m/34/6"0/220

CFWU

95# x 15

135/135/135/135/135/135/135

watched all the clean and jerk videos before going to the gym today. Kept it light and focused on form. I felt like I was doing it just like Coach B said, but without someone there for on-the-spot correct, it's hard to tell. Good workout, though. Also worked in some overhead squats and snatches for good measure.

#73 Fit Mom - Good for you taking it easy today... I know that is difficult for you. Stay the course and heal it up once! Miss you...

#214 Herm - Thanks for sharing s'mores email with us! He'sounds' great - bad english and all!

Rest day for me today. Going to check out CrossFit St. Pete tomorrow.

F58/140/5'2"(almost)

If you want to Get under the bar better
go to Coach Burg's Cert ! Go again !
no one teaches that better than Burg.

Happy Anniversary of 21 years to my gorgeous husband.
The video just talking about the Wide World of Sports moments of The Games made me feel like crying again. That Kallista is amazing,heart the size of Texas, talent and determination to match. Hope those moments make the movie too.

#214 - Herm - thanks for sharing S'more's email, babe :) Glad to hear they are all doing well

m/20/161/5'9"

135-155-185-205-210

pr! didn't want to go any higher because in globo gym and can't dump the weight

24/m/6'1''/185
185
195
205
210
215 fail jerk
215 fail jerk
215 fail jerk

Skiied hard all day... too spent to perform WOD.

45/m/150

w/u 75x3, 85x3

95
100
105
110
115
120
125 (pr)
130 (f)

135,175,195,205,215f,215f,215f,

second try at 215 was within a few inches

wu x 2 x 10: dip, pull, push, be, ghd sit, squat

Berg wu x 2

C&J 1-1-1-1-1-1-1
135, 145, 155 (PP), 155 (PP), 165 (PR w/PP), 175 (PR on clean, fail on PJ), 175 (fail on PJ)

PJ's still really hurt my shoulder. PP's are better for some reason.
Should have had 175 but wasn't aggressive enough getting under bar.

175
185
190
195 (f) jerk
195 (f) jerk
190
190 (f) clean

i lost my grip at the end,

How much difference does chalk make on grip?

As Rx'd
Full Squat Clean/Split Jerk
165
165
185
185
185
185
185

as rx'd squat clean/split jerk
195/205/215/220/225/230/235(F)
Got the clean on the last one, but not the jerk - usually the other way around.

Ouch my back. Hit my chin at the end. Bad form.

5x 115
5x 135
1x 155
1x 155
1x 155

EJ
M/35/170
195,205,225F,225F,215,220PR I THINK
EJ
29 CONSECUTIVE DOUBLE UNDERS, PR

135-145-155-155-165fail-155-155fail-135-135

155(PR+20)

30/M/173

Maxed at 155lb on the Clean and Jerk. Need to hit it harder.

Crossfit workout = awsome
Crossfit politics = awsome
(long live Rush Lumberg)

155, 185, 195, 205, 215, 225 (F), 225 (F)

I wasnt aggressive enough on the jerk for my last two. I had both reps halfway locked out over head. I am confident I can get it next time.

Is it okay to use wrist straps to do the cleans???????

as rx'd:

135
185
185
185
205 fail
185
195
really worked on my form, felt good.

155-165, warm ups, 170 185, 205, 210, 215, 220, 225f

F/36/5'2"/108

45
55
65PR
35
35
35
35

Reduced weight to practice form.

37M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU 1x14; Burgener WU.

As Rx: 135-155-185-205-215(f)-215-220.

Cool-down: PNF of hamstrings; foam roll.

New 1RM PR at 220 by 15#. Full squat clean and push jerk. Fail at 215 was on push jerk.

m/21/6'1/229.5

165-175-185-185-195-210(PR)-225(f on jerk)-205

then tabata chest2deck push-ups: 7 (PR)

As Rx'd: 145 X 7

Form has improved greatly. Feeling much stronger with this WOD.

Semper Fi

135
155
155
165
165
170
175

100-105-110f-110(pr by 5)-110f-110f-100

WU with light C&Js.

Got 155lb overhead (PR). Finally, "jerked" (more push press than anything) bodyweight! Failed 160lb twice.

Followed up with GI Jane (100 burpee pullups for time). 12:34. Nice and steady, but looking to at least get sub 12 next time.

Take care!

m/29/155

155, 160, 165, 165, 165, 165, 170 = 1145
New PR @ 170, since I'd only C/J once before.

M 6'0 195 27
185/1
195/1
205/1
215/1
225/1
230/1 pr
235/1 pr
240/1 pr
245/f (got the clean but not enough committment on the jerk)

CFSB week one, day 5,
Front Squat, 5x3, 85, 95, 105, 115, 125 (2)
10-7-4 @ 85lbs

At home, before leaving for Palm Springs. Going to hike instead of Met-Con.

155-175-185-195-205-210(pr)-215(f)

115x5 warmup + CFWU x2

135
145
155
165(failed jerk)
165pr
135x3
135x3

Still working on form + done at a gym where I can't dump the bar.

Wendi f/5'8"/145/28

95x1
105x1
110x1
120x1
130x1
135x1
140x1

I can't remember which is my PR, either 135 or 140 lbs. I can clean more than I can jerk. I barely got the 140 up.

Crossfit Alliance
Greenville, SC

WOD Cln/Jrk 1-1-1-1-1-1-1

Burg w/up,p/sn 20k x5,30k x5, 40k x5,
cln/jrk,40k x3,x3,50k x3,x3, 55k x3, x3,
61 k x1,61k x1,63.5k x1,63.5k x1,63.5k x1,
63.5k x1,63.5k x1.
can do more,but trying to get the jerk right,
cleans are easy,the last jerk was the best one
all night,just flew up and i got under it locked out,needed more time as gym was closing !
wee Elaine getting there wi the cleans !

This guy sounds like ex Lions coach....Rod Marinelli....he doesen't make a whole lot of sense...the tiger in the cage analogy? Wha????
Consequences to falling off the bar???? WHA???

Crossfit is excellent for children and it can teach them a great deal about doing things right in the most efficient way possible. Still not sure what that guy was trying to say????

Travelling today. Skipped.

m/27/187

cfwu x 3

power clean and jerk
155
165
175
185
195 (PR)
200
200
finished with a 1 mile run (7:08)

1st time doing clean and jerk so I went light to work on technique. Loads: 115, 125, 135, 145, 155, 165, 175

F/27/5'0"/110

Warmed up with C&J 50 lb x 5, then WOD as Rx'd...

70
80
90
100
105 F x 2
95
100

155
165
170
175
175
180 (f) missed the jerk
180 (pr)

185
205
225(PR)by 15lbs TSW!
235f
235f
230f
230f

M 20/5'8"/135

115
135
145f missed clean
135
145f missed clean
145f missed clean
135
135
135
135

last week i was doing 160 on cleans and jerks but as soon as i got to 145 today my body forgot how to clean.
Don't know how else to explain it. Guess I just had a brain fart on the heavier weights today.

Lack of technique, bumpers, and decent bar hold me back on these...

155,175,185,205,225

135-155-175-185-205-215fail-215fail-215(new PR jerk)

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

185-195-205-215-220-225-230
more of a press than a jerk ,but i did squat them all unlike someone i know who will remain anonymous,lol.

m/6'/193/27

135
165
185
205
220
235-F*
235-F*

*On both attempts at 235, I got the clean, but not the jerk

cfwu

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

155-165-175-185-195-200-205
1st time doing c&j 6'4" 200 30

Clean and Jerk 1-1-1-1-1-1-1 reps
Old PR-160 lb
135-157-162-168(sloppy)-168 (power clean)- 168 Power clean again-not enough pull to get under it.

Erin #111
Raine #127- count me in for dreaming of kipping too. :)
Carrie McG #182- you know it grrl! Awesome! Lil by lil we're gittin' it..
Holmer- Welcome bro.
Allie- here I am! did this in the AM, just with the bar to wrap my head around the idea of getting under the bar. Went back after work and did

80/85/85/90/90/95F/90
85x3

THANK YOU TO ALL VETS ON THE BOARD
Had the wonderful opportunity to work with a WWII veteran today, was on USS Cushing, out in the Pacific. I took my lunch up to his room and ate with him, after his rehab session was over. He just had open heart surgery over the weekend, at age 83. He had lots to talk about, he doesn't have any family local, so I guess he was a lil bit lonely too. My pops, uncle, grandpa, sister are Navy and I always make a big fuss when I have a patient that is a veteran, especially an old timer like this guy.

m/30/220

135
155
185
205
215
225
245 missed the clean
245 got the clean/ missed the Jerk

CFSB C1W2D3 METCON Helen, 10.15 (142/.50/.28, 2.12/.50/.29, 2.20/.48/.36)

Day 2 of doing 5/10/15 reps of CFWU, working on getting a consistent warm up, focused, no wasted time, no thinking required, least necessary amount of time. Right now that's taking 8 mins w 15s both sides Samson. Paul

Need a lot of work here...

135
135
135
135
155
155 (f)
155

huge technique issues....

m/38/5'10"/170

Need a lot of work here...

135
135
135
135
155
155 (f)
155

huge technique issues....

m/38/5'10"/170

135
135
135
135
155
155 (f)
155

huge technique issues...

m/38/5'10"/170

m/28/205/5'9"

instead of today's wod.. we did a little something else here at the fire station.

100 95# thrusters for time.
for every time the set was broken, we did 3 ring pull ups at the end.

mackey: 9:10 ... 21 pull ups
tony: 8:16 ... 30 pull ups

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Clean and Jerk 65lbs x 5-5 95lbs x 5 115lbs x 3 125lbs x 2.

Clean and Jerk
135lbs x 1
140lbs x 1
145lbs x 1
150lbs x 1
155lbs x F - 1
160lbs x 1 PR - 1
3 minutes rest per set.
Foam roll after
Compared to 081208: Previous PR of 155lbs

1 - 205#
2-7 - 225#

Weight wasn't a problem (shoulder press is 260#), but my mind keeps taking me back to trying to strong arm the weight every time I go higher than 225# preventing me from squatting after the initial lift. I kept a 135# bar to practice on between reps, but to no avail. Anyone beaten this mental nut roll?

m/18/165/6'

115
125
130
140
150 fail
150
155 fail

i've never done these before, sort of a trial run.

38m/6/185

as rx'd

190.195.200.205f.205f.205.210

clean & jerk...technique is everything

115
125
125
135
135
135
135

High school registration tonight.

As rx'd
155
165
170
175
180
185
190 (PR)

195/205/215/225/235/245/250(f)/225

Arthur: m/34/173

160-165-170-175-180-190-195

Cleans went up easily, had to split jerk @ 180
Need to work on push jerk technique

Julie: f/31/118(ish)

75-85-95-100-105-105-105

Form needs to be tighter

80/80(c, no j)/80/80/95/105/115/125(f)

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

CFWU
WOD 95, 115, 125, 135, 145, 150, 150f, 145

29/m/193

185-195-200-205f-205f-195-195

Previous one rep max clean was 190, so I suppose I should be pleased.

cfwux2

clean and jerk 7x1

wu - 95x5, 135x1x3

155-175-185-195-205-215-225(f) just could not pull body underneath bar

135
need alot of work on Burgeners warmup. I did this weight several times and possibly could do more but i have to work on it alot. I tend to curl still

Did Helen afterwards for time of 13;04

33/M/6'/226.2lbs

165
175
185
195
205
215PR
220F

This was my first time doing this lift with heavy weight. I felt good letting it go considering it is such a dynamic movement. The 220 failed on the lower sqaut part of the clean. This number will definately go up once the mechanics of the lift are ingrained a little tighter. This is a lift that really has to be taught properly and new folks need to be eased into this. I am glad I basically had a personal training session with the man.

Larry Thiel @ Cross Fit Fuel (Lambertville, N.J.)

first time attempting more than 135#
1-95#
2-115#
3-135#
4-155#
5-165#
6-175#
7-185#..this is where i failed..but still happy with my results..for now that is

Mike Morgan at 3:23 PM

If your bar is lightly knurled chalk makes a huge difference. At least it does for me.
---
I did the warm up that herm recommended this morning with Have Fun Train Hard Billy. I didn't do the WOD then b/c I was short on time & I'm still recovering from pneumonia.

Came home this evening haven't been coughing much so warmed up again and did the WOD

135
155
175
185 (PR)
195 (PR)
205 F

I'm still doing a Dead Lift, Power Clean and then Jerk. I'm sure Billy will fix my technique next week. I'm pretty happy because I've failed the last two times cause I was to big a sissy to get under the bar @ 185. It actually went up pretty easy. If I still wasn't a sissy about getting under the bar I could have gotten 205. I got it Pec high.

Strong Lil Pony-thanks for helping a Vet.

Onefastbird- people on the east coast are different. Nothing wrong with them. Just different. & typically they are not my people. I grew up in the south and now live out west and love it. Granted I did marry a Long Island Sicilian so maybe I should go back east more.

KSW thanks for the advice i kinda knew the answer but i was just getting confused b/c on box jumps i see people just jump get it an come down which at first i thought that was the way to go but then i started whatching more videos and seen that other people would jump then get the full extension at the top whitch even though would cut back on time i thought would be more effective when i asked the question to two differnt people of course i got two different answers one said to use to go as fast as possible to get good time even if that ment scaling down b/c eventually you would get better while the other said to do the wod as rx'd as possible an not worry about time as much that eventually the times would get better as ROM increased so i just wanted to get a second opinion

M/24/183

155 x 1
175 x 1
185 x 1
195 x 1
205Failed

I stopped here. Last few days have been brutal. Get ready for the next challenge.

Me:

115/135/155/155/165/175/180

Erin:

65/85/85/90/95/95/100x

f/22/5'8"/165

45x2,65,65,65,65,65,65,65

This is my first post but I started crossfit about two weeks ago with some encouragement from my brother. He has been pushing me to try it for a couple months, and now that I have, I'm already hooked! I'm really trying to work on my form right now for the different lifts so I'm starting off with lighter weights that I know I can lift. Also... I have already recruited another friend who was already familiar with olympic style weight lifting and she started crossfitting two days ago!

pr: 155

135
155
175 fail-deadlift-no clean
155
165 -dirty jerk-not sure I locked out
165
175 -didn't lock out
175 -dirty-almost locked.

10min elliptical
CFWUx3rnds
C&Jx1: 135,135,155,155
175
175
195
205
215(PR)
225-no lockout
215F
215

135x10

last time this WOD came up I did 135 for all rnds. Felt -much- better this time, my flexibility is way better.

Thank you Crossfit (*thumbs up, cheezy grin*) lol.

later,
b
m/32/5'8-1/2"/177

Just realized i hit a PR by 25#, my wife went up 10#

25/m/164

Had to get back on track today so i doubled up the WOD.

C&J (2.5min rest b/t each set)- 185,195,205,215,225f,225f,210,220f,185x3

Ten minute rest, then a modified form of Barbara. I cut the reps in half, but doubled the rounds. No rest in between each round.

10 rounds for time of:

10 pullups
15 pushups
20 situps
25 squats

20:54

This was harder than i expected (as are all wod's that you make up). I think the cleans did take a bit more out of me that I initially thought. It felt good to get a couple good wods in though. Gonna go eat and get some sleep for tomorrow morning.

75 kg (165 lbs)
85 kg (187 lbs)
90 kg (198 lbs)
95 kg (209 lbs) Old PR.
97.5 kg (215 lbs) PR!
100 kg (220 lbs) PR!!
102.5 kg (226 lbs) Fail.
102.5 kg (226 lbs) Fail.

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28/m/175

135
155
175
185
195f
195 (got it)

Did some 135 later

Did power cleans because my knee still hurts to go into a full squat.
185
195
205
215
220
225(f)
225(f)

m/5'3"/160/29

155
175 (pr)
185 (pr)
195 (f)
190 (f)
185 (f)
175 (f)

PR'ed by 15 lbs. Felt awesome, but I clunked my chin with the bar on the jerk and basically lost my mental pop after that. Especially because I was worried about dropping heavy weight in the gym if I failed. Next time. But I think that 195 is actually a PR for squat cleans, so that is nice, gotta check my records.

31/M/190

as rx'd

115
135
135
150
150
165
195(PR)

F/21/5'0"/113

this workout sucked. Definately need to work on my cleans. I can jerk more than i can clean, so its a technique issue.

But...I got my FIRST kipping pullup today!!!!!

M/40/185

No C&J for me until my neck improves. And while I put myself in the camp of people who think "just do the WOD and post your time," I'm afraid I have to break my own rule: I did the filthy fifty as a sub.

In a few months time when the C&J workout comes up again and I'm sure I made a PR, I want to be able to look back at today and know why there's no "as rx'd" in my post. So there it is.

Filthy fifty, subbing a 15 lb wall ball (heaviest in the gym): 28:35. A PR

More better faster

95
105
115
135
145
145
140

155
175
195
200
205
205 (f jerk)
200

20/m/160/5'9

CAN YOU LIFT MORE WITH A SPLIT JERK?

warm-up + (11) work sets
135, 135, 135, 145, 155
160, 170, 175, 180, 185
190 (PR)

165-175-185-195-210-225(PR)-230(F)

next time...

CFWU

Result: 145lbs, 145lbs, 150lbs, 155lbs, 155lbs, 165lbs (failed), and 160lbs

185,205(F),205(F),200,200,195,195

Warm-up: 5 minutes on C-2 rower

As Rx'd: clean and jerk 1-1-1-1-1-1-1 reps

45/50/55/60/65/60/65

Happy with this as I haven't lifted in months and my right shoulder is slightly tweaked (usually it's the left that bothers me). This is my worst lift--need lots more practice (and some good coaching, too).

F/59/5'6"/134

135-145-155-165-175x(press-out)-175-175x(press-out)-lbs. (shoulder)

Hey PosterBoy way to go... I don't have complete bloodwork back in but....
finetuning paleo since december, and supplementing with various herbs...
hemoglobin back to normal 13.2 (was 9.5 in nov)
hematocrit normal as well 35.2 (was 24)
ferritin n/a yet (was 6)
Doc wanted me on feosol with glass of OJ in morning..uhm no thanks..tried to do it naturally and yeah!

vit D 34 still low, need more sun! (was 22)
b/p was 94/52 usually 110/70
crp 1.2 (was 3.1)
creatine-kinase 120 (was 544! but that coulda been from a metcon)

Rheumatologist visit had to be rescheduled, in another 2 weeks. Arthritis *non-existant* this week! Yee hah!

completed as required
95
115 (2sets)
125
130
135 (3)

Trying to work on form.

135
135
155
175 - press out
155
135
135

30/m/195

155
185
185
190
195
200fx2
185

almost had it. jerk still needs work.

#127 Lori

Thank you so much! That is encouraging :)

3x7 @ 135

58/M/279/6'0" 2nd week CF

45 min run, 15 min miles
Clean Jerk in lbs:
65
85
95
105
110
120
125f

m/39/5'4"/142

Burg. warmup
89 (multiples for warmup)
135
135
146
157 (failed twice on clean attempt)
157
162.5 (failed miserably on clean attempt)
146
146
146

clean and press
155 x3
175 x1
195 x1
205 x1
215 x1
225 x1
235 x1

bw 175

back on doorstep of mediorcity

135# Clean and Jerk 1-1-1-1-1-1-1 reps

Ugh, cancel that PR for this time, should have looked at my notebook, 235 was old PR. 225 felt real solid on the second rep though.

m/30/bw-81kg

Rxd, squat clean, split jerk

85kg, 90kg, 95kg, 100kg(f),100kg(c,ok)(jf),85kg,95kg

4 hours broken sleep...drained tday.......bleh

Should have hit it first thing this morning. Rough day and not enough left in the tank. After the warm-up, I worked on form.

17m/5'9"/158

142-154-159.5-164 split clean and push jerk
169.5-174F-174F clean and push jerk

135
185
205
225
245f
245f
235 pr
235

150, 150, 165, 185 x 4

First time trying this so I was really trying for form.

105 x 7

First time doing this lift and LoVeD it!

warmed up with bar

75 x 5
80 x 5
90 x 5

F/45/5'2"/126ish

am: CFE cycle 120:60 x 8 plus muscle up training

pm: clean and jerk
55-65-75-80-85(f)-75-80-80

jon h: many thanks for your help with the C&J's

m/44/175

140
150
155
160
165
170
175

M/32/160 6'1

115
135
135
135
145
145
155 p.r.

Last day for me at CrossFit Tucson this week and it ended with a great little lung burner that left me a bit speachless at the end.

Warmup:
.51 mile run from hotel to XF Box
5 min DU Jump Rope

WoD for Time:

3 rds
200m sprint
5xThruster 95#
10xKB Swing 1.5 Pood
15 x GHD Sit-up

Time = 9:23

This is the forst time I actually did swings w/a KB rather than DBs. I didn't realize the difference in dynamics, and nearly cracked my head open because I wasn't able to stop at the the overhead position - everyone got a good laugh. Once I recovered I got a chance to do some BW snatch help with the trainer and recieved some great coaching so that I can do it right. It's still amazing what another set of trained eyes can point out that make everything so much better.

M/40/5'7"/200

First time ever attempting C & J's. Body was willing but head was hesitant. Most were power cleans and push press. I love the feeling of picking heavy things off the floor and pushing them over head......I let a scream of joy more than once!!

185-185-185-185-195-205f-205

100/115/135/145/155/160/165pr

CFWU3
BWU
C&J 95x5 WU,DL 135x10 WU.

Push jerk style
135-145-155-165(f)-165(f)-155-160(f)-155(f)-155 (switched to split jerk right away and got it). Then 135x5.

The first 165(f) was a nice bloody block with my chin argh...
In retrospect the failures seemed to be because of a poor commitment on the 2nd dip.

Good work Nicky - Nice PR's!

@ Comment 331: I don't think it's a matter of lifting more with a split jerk, I just think it's easier to get deeper under the bar because you're more stable. Okay so maybe when you look at it that way yes, I at least for me that's the case.

Also, since this is my first time posting on here, I kept going until I got 7 good C/Js. I didn't bother writing down all the failed attempts. Is that what you're supposed to do?

First time with C&J

95
115
115
125
135
135

It's a start.
m/39/5.8/160

Actually, that was supposed to be aimed at #351.

165
175
185
195
205
210PR
215PR

As Rx'd - 95/115/122.5/135/125/120

M/25/157

Scott m/48/6'/210

100
110
120
130
140
150PR
150
Second 150 was much better than first.

22.m.135.65"

as rx'd
155, 155, 155, 155, 160, 160(PR)

115-125-135-145-150-155-160(f)

25/m/5'11"/175
135-155-175-185-195-205-215f-215(PR by 10)-220fff
Wussed out on dropping under bar on squat clean at 220.

27/m/77kg

60-60-70-80-85-85-90(f on clean) (kg)

95
115
165 - failed
165
165
165
165

so started 185-205-225-235-240-250(fail)-250(fail)

115, 125, 135, 140, 145, 150 (PR), 155(F)
(48,37)

C&J as Rx'd
185
195
205
210 failed jerk
210 failed jerk
205 failed jerk
205 failed jerk

not pleased PR is 215

then 7x1 Snatch
115 x2
125
135
135
140
145 tied PR, felt easy
150 F x3

150 felt way heavier for some reason. Weird.

Clean and Jerk (full squat cleans)

155
175
195
195
195
200 F
200 PR

I spent the day working on my form for clean. I've never been good at it but I feel like I improved a decent amount.

My back is sore though. Is that normal, or does it mean I'm using to much lower back?

M/44/168

115
135 f
135
150 (Home made bumpers/28" tires, bar 14" off/deck)
150 (Home made bumpers/28" tires, bar 14" off/deck)
160 f (Home made bumpers/28" tires, bar 14" off/deck)
160 f (Home made bumpers/28" tires, bar 14" off/deck)

155, 175, 185, 190, 195, 200(f), 200(f) - Clean but no jerk on both fails

I started with just the bar to try and get the move down... Being the first time I did it and all... Then added on 20 lbs... For a set 5x2... Then went for my 7
95 - 105 - 115 - 125 - 135 - 145 - 155 added an 8th at 165.

m/39/238

135
135
135
145
145
145
145
felt a bit week

age 19 bw 170
145/155/165/175/185/195/200 (fail on the jerk)

95>135>155>165>175>180(f)>180

155
175
185
185
195
205
215

225 next time.

165
175
185
195
210
225
235 failed on jerk
235 failed on clean
235 pr

58/M/195 - 3 rounds for time; 1000m row, 50 SLDL @ 55lbs, 50 abmats - 24:11

48/F/125 Clean $ Jerk 7x1 - 45, 50, 50, 50, 45, 45, 45

Back rehab day: Starr Protocol

3 x 100 good mornings full ROM (broomstick)
3 x 40 halting dead lifts (broomstick - killer)
PNF stretches for hamstring, hip flexors, downward dog.

105,125,145,155,165,175,180pr,185(fail on clean).

15 min ellip wu 18/18. m/52/172.

28/m/192

160
160
170
180
190
200
210(pr)

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

M 38 5'10" 152#

2 min plank hold + CFWU.

Then: 7 RFT: 10 DB Full Squat C&J (2x35# DB)

21:41.38. 4 minutes slower than PR. That plank hold took some wind out of my sails. Can the excuses, Apollo. More viciousness next time.

M/39/5'6"/193

Lots of 95s
135 155 165 165 170 170 175
Lots more 95s

Working on form here. All squats deep, but balance is still an issue. I failed 175 doing cleans a few weeks ago, so hitting 175 this time with the jerk is good for me. Looking back, I topped out at 195 last time, but I wasn't doing full cleans.

Here's my problem - anyone feel free to weigh in...

When I get the bar cleaned, transitioning to the jerk position is VERY difficult. My hands are bent in such a way that I can hardly free them up to regrip. At least now, the bar is resting where it should be and there's no pressure on my arms when I finish the clean. But to get to the jerk, oy.

M/20/6'2"/195lb

155
165
175
185
185
175
175

M/24/158/5'7"

BWU w/ Samson Stretch x 2
WU - 45# x 5, 95# x 3, 135# x 1
145#
165#
170#
175#
180#
185#
190# (PR)

DOH! Correction (just for my files)
Shoulder Press, 5x3, 85, 95, 105, 115, 125 (2); 10-7-4 @ 85lbs

As Rx'd
135
135
135
145
145
155
155

First time doing heavy C+J!
45x3, 95x3, 135x3
155
175
185
195xf
195
205xf
205 (PR)

135, 155, 175, 185, 195, 205, 215(f), 215(f)

Union III. 12 lb medball warm-up.
135/135/145/145/155/155/160-x/160-x/155-x/145
Need to work on exploding out of the hole and the aggressive shrug/hip. Hook grip w/chalk and depth in the squat/receiving bar were good. Jerk suffered due to not squatting enough to get under the press.

38/M/65"/148#

95-115-125-135-145-145 (failed in the squat, dropped to low and had to dump it)-145-150

PR 150

41/m/176cm/72kg

60-70(bad form)-65-67.5-70-72.5-65 kgs

Went indoor bouldering in the morning.

in kg
50-50-60-60-70-70-75-75

First time doing Clean and Jerks

40 min stationary bike
xfit warmup and Burg warmup

95-115-135-145-155-165-175(f)-165

All in kgs:

80-82.5-82.5-85-87.5(f)-85-85

First time c&j

120
135
145
160
170
185
195

m27/183/86kg

as rx'd

75kg
80
85
90
90
90
92.5

165-185-195-205-210-215f-215PR

135
145
155
175
185f
185f
185

Sadly, 135 all the way through. Working on my form.

Sadly, 135 all the way through. Working on my form.

3 mile run
23:31
then WOD
160 X 1 X 7
then 50 sit Ups

M/33/188

1-170
2-190
3-205
4-215
5-220
6-225
7-230 new PR
8-235 not quite a lockout Fail

Keep working Gimpy Ha Ha !!!!!!!

Mark: 95/15/125/135/135/140/145

Theresa: 45x3/55x1/65/75/80/80(stopped due to r.shoulder)

Age=29
BW=185

185/185/205/220/225/235/240.

Thanks Coach B!

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

Did abs, dips, push-ups and box jump circuit afterwards.

5 rounds
10 sit-ups with 15lb medicine ball
10 dips
10 push-ups
20 box jumps

13:42

26/m/205

First time I've done these since my hs football days...

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

155
155
155
165x4
fail at 175

M/30/6'

Warm up: 2k row, CFWU (70lb assist)

Worked on technique and tried heavier weight. Lost count of the reps. Was on the edge, in a good way, at 95lb. No luck at 110lb.

CFWU @12 reps

30kg, 40(PB), 40, 40, 40, 40, 40(f)

38 y/o m 5'8" 169#

135-140-145-155-160-165-170

m/28/6"1/215

155
175x3
185 (fail)
175
155

dead lifts from monday

275
315
335
355
365
370 pr
315

Clean and jerks
155
175x3
185 Fail
175
155

Dead lifts from monday

275
315
335
355
365
370 pr
315

M/34/190/6'2"

090305 081208
155 145
165 145
180f 155
165 155
165 175f
165 165f
165 155

M/34/5'10"/195

165
195
205
215
225
235
240-F
240 P.R. (full clean and split jerk)

240 felt better than 225 & 235. Jerk is no problem, need to derive more power and fluidity on clean.

M/27/170

warmup
1000m row
95lb x 5
115 x 5
135 x 3

WOD
145, 155, 155, 155, 155, 165, 165
working on form, landing solidly on my heels now whereas before I would come forward on my toes on some of the cleans.

Cooldown
115 x 3, 3
95 x 5, 5
1000m row

60kg, 70f, 70f, 65f, 65f, 60, 65, 67.5f

28/m/155

135
135
155
165
175
175

23/m/166lbs/70"

155
165
175fail
175fail
170
170
175fail
170

worked up to 200 then shoulder started tweakin a bit. stayed at 200 for 5 sets

85-95-105-115-125-130-135

28/M/170

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

135,135,145,145,155,155,165(pr)

First time doing this:

100
105
110
120
125
130 - PR

Did 10 glute-ham situps after the 110, 120, and 125. Finished with 125 jumpropes.

50 min mod stat bike

95(L)
95(R)
95(L)
95(R)
115(L)
115(R)
115(L)
115(R)

100 single unders between each set

M/47/6'/183

135
145
155
165
145
135
135

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

40kg, 42.5kg, 45kg. stopped there. My cleans were rancid. Was told that I was trying to get under the bar too soon and not extending enough. I should be getting this by now! more than a bit frustrated. Think I might just take up knitting.

Did not manage to finish the wod as the gym was shutting and I was still trying to sort out my cleans. The two blokes I was training with make it look effortless.

Good Fun

wod as rx'd
23-230
185-225-255-275-290(f)-290-300(f)
300 next time for sure

got up to a single for 225. My jerk sucks compared to my clean. Clean was no problem. Jerk was war.

did 189 snatches in 10 minutes with a 1 pood kb afterwards..

m/31/5'11/177

145-150-155-160-165(f)-165

Vacation

155, 160F, 160F, 155F, 155, 155, 155

110 120 130 140 150 155 160

135
185 Failed
155
175
180
185
190 Failed

Did clean and jerk up to 175, then power cleans to 235. 30 GHDs and 30 Back Exts.

165
175
185
195
205
215 PR for jerk
225 fail
225 fail

165
170
175
180
185
195
195

Locked out the last set but couldn't bring it down"peacefully". Had to dump the weight...In my gym. Chicks screamed. Manager came over and told me I was unsafe and made accusatory statements about my chalk looking like narcotics and said It made a big "mess". Total shit show.

155
175
195
215
225
235 f
235 f

70kg
75kg
80kg
85kg
85kg
90kg (fail - all in the head)
90kg (fail - all in the head)
70kg
75kg

M/25/170
135
140
145
150
155
160(PR)
160
-gotta push for BW next time...

worked up to 165# x1 twice, failed at 175- lost confidence that I could do it and didn't even get past my waist, tried 165 again and failed at the jerk. disappointing because it was in my head that I couldn't lift the weight- more practice!

M/39/175/6'

135
135
185
185
195
205 F
205

95
135
185
205
205
215
215

133, 143, 148, 153, 158(f), 158(f), 158(f)
All 3 failures were on the jerks. Maybe next time. :)

135 then 6 tries at 185. Couldn't lock out my arms

135x3
155x2
165x1 (pr)
155x2
135x3

time for a full body massage!!!

135 135 140 145 150 155 155

32/m/6'2"/203

155
175
195
195
205
215
205

Slight press out on 205 and 215, but after doing Barbara yesterday, I'll take it.

Phil 4:13

34/M/6"1"/210

165
175
185
195
205
210
216 (PR)

135/155/175/195(f)/185/195/205(f)

115 120 125 130 130 130 135

60
70
75
80 (old Pr)
85 (PR)
90 (fail)
90 (fail)
85 (poor)
80
no matter how good you think your getting, soon as u pump it 5kg past your max it puts you back

M/29/6'3/175

Sub'd arm hurt

Repeated the 2/22/09 WOD

Front squat 3-3-3-3-3 reps

135, 145, 155, 170, 180

@thegym

135# 3reps
155# 2reps
165# 1rep(tied PR)
155# 2reps
135# 3reps

m/32/230/69"

135
155
165
175
185
195
205 failed
195

I just wasn't feeling it today!

M/36/67/246

W/U: 30 Squats, 30 good mornings, 30 pushups, warm-up c&j movement, 3x10 dips and pullups.

WOD: c&j 5x5. 95, 105, 115, 125, 135.

CFE: 10:5 x 20 on the bike.

Bad knee pain today.

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

F/41/130

85
95
105 *PR
115
120 F
120 F—hit clean failed on jerk
115 F—hit clean failed on jerk

Prev max 100 1/2

Think I hurt my back from DLs.

135/155/165F/165F Then quit because it hurt.

SO, punished myself with 30 muscle ups for time. 4:32

165x1
170xF
170x1
175xF
175xF
175x1
180xF

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

M/39/150

165
185
195
205
215 (f)
215 (f)
215 (f)
215!! (pr)

Amazing what having 4 people standing around cheering you on can do. Denver, get ready for crossfit chaos!!!

more coming soon..... :-)

Me: 42yo/M/5'10"/173lbs/10%BF

Warm Up: CFWU + HSPU and 15 second L-sits 3 sets 15 reps per set.

WOD: C&J

95
115
135
155
165
170
175

Cool Down: 1/2 mile run back from the gym

Hey, Hey, Jakers showed me how to do the butterfly kip today, I love it, thanks brotha man, most excellent! That's going to speed me up for sure :>)

I was at a gym where you cannot miss, dropping the weights are not made to drop, its a spa really becuase chalk is not allowed, but its cheap and easy, just my style (not really, but its funny) :>)

Have Fun, Train Hard,

Billy

as rx'd:
95
135
155
185
195(f)
185(f)
185

run 400 meters
thrusters 15reps (15lbs)
5rounds
time 11:41

5 rounds
run 400 meters
thrusters 15 reps (15lbs)
time-11:40

35/M/150

Max clean and jerk: 161,181,191,196, 201pr

45/55/65/75/85/95/100
105F

m/48/176

CFWUx1

45/95/135/155/190(PR)/195(F)/155/135

Almost got 195 - should be able to get it next time.

Even got my son to do the wod today (Mama and Brittany took the day off):

Luke
m/13/118

CFWUx1

35/55/95/85/85/105(PR)/115(F)/85

Great job, son. Keep up the good work!

CFWUx3
Burgener warmup
135x3
155-165-175-185-185-185-190
135x3

Matt: 4 sets of 5 60-60-60-60

175
185
195
205
215
215
225

95-135-155-165-185-205-215(f)-205

M/29/6'2/220

CFWU:
•Sansom Stretch, OHS, Sit-ups, Back Ext, Pull-ups, Dips (5)
•Practice Clean & Jerk with the PVC and Bar

WOD: Clean & Jerk 7 x 1

Set 1: 95
Set 2: 115
Set 3: 120
Set 4: 125
Set 5: 130
Set 6: 135
Set 7: 140

Used good form when doing 140. Try doing 150.
Used hook grip.
Work on receiving the bar with elbows pointing straight out.

25s

This felt good.
115, 135, 145, 155, 165, 175x2

09.03.05
Clean & Jerk 1x7:
95,115,115,135,135,145F,140,135
No pop on the shrug.

M 42, 168

135-145-155-165-175(fJ)-175-180(FJ)

115-115-125-125-135-145-165

j - 35f/125

124
134 (f)
129
134
139 - pressed out the jerk
139 (pr)

all split jerks

C-
worked up to 155

WU

10 strickt pull up
20 push up
20 snacthes with 24 kg kettlebell

10 x 20 kg
1 x 60
1 x 70
1 x 72,5
1 x 75
1 x 77,5 fail
1 x 75
1 x 75

24/m/195
Powerclean+ Push Jerk
225,235,235,235,240,245,250,255,260

F/23/150

45-55-65-75-85-95-100f

133,143,153,163,173,183,203 (failed on Jerk, but a squat clean pr)

28/M/6'2"/175

65
85
95
115
125
125
135

WU: 500 single unders, deadlifts, cleans, squat cleans, etc. w/ light weight

WOD: 135, 145, 155, 165, 175, 185f, 185f

Sandwiched single unders, double unders, and some stability ball crunches between C&J sets. I managed to clean up 185 pretty smoothly both times, but couldn't get the jerk locked out either time.

m/25/140lbs
135, 145, 155, 160, 155, 145, 145

135
145
155
165
175
180
185

All in kg's
(Done at home, no bumpers etc so had to be reasonably conservative.)

75 - 80 - 80 - 82.5 - 82.5 - 85 - 87.5

50,55,60,65,65,65,65kg

worked out in hotel gym w/out any barbells. So did 1 arm dumbel C&J. Never tried this before, but it was a good workout.

45(x5),60(x3),75,80,90(cleaned but not the jerk)

135X1
145X1
155X1
165X1
175X1
185X1
195X1

1. 95
2. 105
3. 115
4. 115
5. 115 (f)
6. 115
7. 120 (pr)

CFWU x 3 Std,

115
125
135
140
145
150
155

135 x 2

#20 higher than last time...happy with that.

M/36/145

@ home, WU 65# X 3
105
125
145
155
160
165
170(F)
170 - PR

7x3
135
155
165
175
185
195
205

clean and jerk
135
165
175
180
185
had to cut it short to get to work in time

138
160
182
193f
193f
187
187

Well...still learning technique on clean and jerk so my numbers aren't impressive.

40kh
50kg
55kg
60kg
65kg Fail on jerk

dropped and did 3x3x50kg to improve my technique on jerk but still need to sort this out more.

finished off with some front squats - 3x5x60kg

3/5/09

CFWU x2

WOD:
Run 400 Meters
25lb thrusters 15x's

5 Rounds

Time = 11:09

JD Roper
Pickens High School

Day 27 - Off
Day 28 - Off
Day 29
Clean and Jerk 1x7

95
135
145
155
165
175
185

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

4 rounds push-up, pull-up dips @ 10 reps
Killer Trio @45 pounds

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

135-140-145-150-155-160-165
------------------------------------------
Compare to 081208

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

PR = 170

135
145
155
165
170
175 fail on jerk
165 fail on jerk
155

My right shoulder has been bothering me and I've been ignoring it.
Immediately after today's WOD I made an appointment with my physio. ;-)

M/5'5"/145

95
115
115
135
135
155
155

58 kgs/28 kgs/48 kgs/58 kgs/60.5 kgs/62.5 kgs
Thought the first set would be lighter - had to downgrade to work on form!
137.5 lbs pr.

205 PR. Previous PR was 185.

29/m/140lb

Clean and jerk: 112.5/112.5/125/125/125/125/125lb

185
200 pr
200
205 x
205 x
205
210 x

135

Next time will do more reps as my form is the shit! (all on my toes and stuff when i did that 135, but i could do more reps easy, so i'm not at my 1RM)

95 95 115 115 135 145(fail!) 135

155
185
195
205
215(f-missed jerk)
215 (f-missed jerk)
205

pretty displeased w/my jerk today. perhaps i was bending my elbows before getting to full hip ext. or maybe i was too far forward @ the start or both. CNS was not w/it today. last max squat clean was 225 and last max jerk was 225#...not happy at all.

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

m/20/5'8/160

135-155-175-180-190(pr)-200(missed jerk)-175

115,135,155,160,165,170,175

Ran 3 min at 7.0 mph, 1 min walking for a total of 20 min. Knee did not feel terribly good afterward.

male/22 yrs old/197

225,235,245,255,260,265f

155, 175, 185, 185, 195, 205 (failed 3 tries on the clean), 185, 195 (failed on the jerk)

135
185(PR)
205(PR)
210(PR)
225(F)
155
135

Only made 5 rounds. ribs killin me stopped at 165:P soon I will be able to crush this!

30-m-170

135-155-185-205(f)-195-200-200-185-135

did alot of work on my form today. some core work too. K2e and GHD, back extensions

m/28/170

95x3
115x3
135
155

M/31/195/6'2"

Crosfit WU x 2
95
115
135
145
155
165
175 Tried 2x and failed

Make up on 3/10/09

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

woot!

m/28/6'4/210

Clean and Jerk
95x2
115
135
155
165
175 F
170

Did 5k run today after clean and jerk session
24:35

m/29/62kg/166cm

1. 70kg
2. 72.5kg (PR)
3. 75kg Failed
4. 72.5kg
5. 72.5kg
6. 72.5kg
7. 72.5kg

72.5; 75; 77.5; 80 (f); 80 (f); 80 (f); 77.5kg

m/51/5'11/185

65x2
95
105
115
125
135
150
160x2

felt wasted, lack of sleep and smoking wod yesterday....AND I thought my previous pr was 155...when in fact it was actually 165

M/40/205/6'0
95, 135, 145, 145, 155, 165, 175(f)

We were doing squat clean and jerks here and for some reason i was really having trouble doing the squat clean portion of this. I cleaned the 175 but it was just a clean without the squat. I was so embarrassed i just dropped the weight without trying to jerk it. Plus it was heavy. Just saying..

185
195
205(pr)
215fail
185
185
185
185

135
145
155
165
175
180
180

Ran out of iron!

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

did university fitness expo:

leg press 345# x16 reps
Bench 215# x16 reps
arm curl 80x10 reps
lat pull down 145# x20reps
run 1.5 miles in 7:47

Was fun working out with some folks for a change. No crossfit gyms around!

As rx'd

60 kgs
70 kgs
80 kgs

Form getting ugly, so I started again:

60 kgs
62.5 kgs
65 kgs
67.5 kgs
70 kgs
72.5 kgs
75 kgs

Cross Fit Warm up

WOD as rx'd

1 x 10 40kg (88lbs)
1 x 3 50kg (110lbs)
1 60kg (132lbs)
1 70kg (154lbs)
1 75kg (165lbs)
1 75kg (165lbs)
1 75kg (165lbs)

400m run 1:24 rest 1:24
400m run 1:28 rest 1:28
200m run 0:44 rest 0:44
200m run 0:39
125/1; 135/1; 140/1; 150/1; 155/1; 160/1; 165/1
M/48/184#/72"

m/36/6'4"/97kg

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

Felt like I could go heavier.

'Clean' felt messy.

Previous PB was 70kg.

205# -feel like I could do a lot more if I had better tchnique

135, 155, 175, 185, 195, 205, 215 (missed)

135
145
155
165(f)
165(PR as far as i can remember)
165
155

50kg
60kg
70kg
71kg
72kg
73kg
74kg

CFWU x 3
CJ: 95,100,105,110,115,120,122.5
PB by 7.5lb.

m/48/175

135
165
185
185
205
215

as Rx'd

Feeling kind of weak today

110(50kg)
120
132(60kg)
142
154(70kg)
164
176(80kg)

that last one was really ugly, but full ROM

m/35/5'9/176

CFWU - 3. Reg reps. Superman. Burgener.
145,155,165,175,180,185,190-F twice,185 F twice. Got squat clean easily. Not jerk. One of these days I'll get good tech on jerk.
Wider hands made cleans easier. No good heel explosion on heavier jerks.
12/8: 145,155,165,175,175,175,175
11/22: 135,145,155,165,170,170,175

warm up:
90 x 5
110 x 3

workout (used kg plates, weights in lbs):
133
138
138
143
148
153f
148f
148

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

155
165
175
185(pr)
185
195 f
185

done at crossfit after coaching

65 x 3
65 x 3
115 x 1
125 x 1
135 x 1
145 x f (too slow)
145 x 1 (hard)
145 x 1 more of a power clean
145 x f tired

7x1 DL the night before. Coached before. Very tired and it showed.

I was cleanin 135 and jerkin 75 (still learnin)

CFWUx3
135-145-155-165-175-185-175 (175 max last time)

135, 145, 155, 160, 165, 170, 170

did a max of 140. the clean part was not problem, it was the jerk part. need to get my own bumper plates so i can drop out if need be. can't do that at the Y.

33 yom 207 lbs

155-185-185-185-205-215(fail)-205

215 just wasn't happening today. Failed 3 times in a row

First day back on CF in a LONG time:

cfwu including pistols and hspu

95-115-135-145-150-160(failed at bottom of squat)-160(power clean)

Have been working on overhead pressing, especially hspu, and for the first time the jerk was not the limiting step.

155-1
175-1
185-1
195-1
205-1(PR)
215-Clean only(PR)
205-1

M/33/195

135 x 7

pre: walk 9 holes
CFWU X 1
modified wod
clean & jerk
115# x 3/3/3/3/4/4/5

44/m/166

155
165
175
185
195
200
205(x)(x)

aaaggghh, 200 seemed pretty good, previous PR 205, kind of at a plateau

Meyer- 155-165-175-185-205-215-225PR

M/31/6'/174

60kg
65kg
70kgx5

135
155
165
175 f
165
175
185