Sweet. Esp. after going to the Oly seminar from Coach C.J. Stockel.

Going to skip this one!

hey all,

i've been eating zone for a couple of days but i'm not sure if i picked the right number of blocks per day,
i'm a 22 year old female, 164 lbs, 5'8", 22% body fat(measured w/ BIA), and a crossfitter! ... does anyone know how many blocks i should be eating per day? Thanks!

Should we do these back racked or front racked? Or does it matter?

gotta work on my technique on this one

This is gonna be fun. Hit 145# on the clean and jerk 7x1 last time it was up. Pumped to see what I can do here from the rack.

knew it had to be press or jerk,going for bodyweight plus 15%-25%.

#4 - Front racked.

This way the skill transfers over to the Clean & Jerk.

SAT:

Brother, you posted late yesterday. I didn't want you to think none of us saw your news. Congrats on your son.

We will all be here, thinking of you, your son's mother, and your boy as he begins this journey. Bring us your news, no matter what it is. Bring it here because we will want to know. Tell us your son's name because we will want to talk with him.

You belong here, and we will save your place at the Crossfit table, and we will set a place and hold it for your boy.

-bingo

no video on split jerk?

Good job, Jolie. As you say, I always strive for "less rainbow" when I press ;)

#3 Kelli

With those measurements I would go with 13 blocks a day.

#3 Kelli - i found this block calculator on the web too..

www.dbhonline.com/zoneful/p_calculator.htm

Split Jerk... Seven Reps of one. So one leg is going to get one more rep in front than the other. I think I will to 8 sets to even out the legs....

Hey all, help out the Crossfit newbie here...is a split jerk the same as the "jerk" exercise demo video? Thanks!

cool some old school great i have to work hark on the jerks....

HEY SAT CONGRATS BRO!!!!!!! =D big hugs welcome to the greatest experience of your life...

145# last time -

Looking for 150# or something

#10 Look under olympic lifts (videos).

#14...that's interesting. I never even considered splitting other than my left leg forward.

Do other people switch this up, too?

Thank goodness, my calves should be able to handle this. I'll just have to stretch them a bit before sticking out that bottom position. As always, definitely need to work on the form with this one since it rarely comes up.
This was my first official Crossfit WOD last time it came up :)

# 3

I'm a big Zone dieter as well. Here's the formula for you:
164 (bodyweight) x .78 (100-22% bf)= 127.9 let's call it 128). 128 is your lean body mass.

128 x .75 (for active crossfitters) = 96

96/7 = 13.7 blocks per day

time for a pr, as long as my shoulder feels better in the morning. If not, then I am going to do some double unders or something, got to get the stupid shoulder healed up right so I can hit it hard while the progress keeps coming.

eric gohl--good luck with the calves, man. hopefully we can both hit a pr.

Anyone run Baker to Vegas this weekend?

should i switch legs every rep

should i switch legs within every rep

It's best to be consistent with your split.

Ohh thats a good WOD for tomorrow...me legs are sore already...it feels great to lie down on your bed after being 10 hours at work and after Murph...I dont want to know nothing about crossfit for the next 12 hours...

Road to 235

Well I fell off the wagon! I was doing so well but fell off but I am back on it again. I went from 382lbs to 298lbs and then I fell of... now I am back to 319lbs. I am now back at crossfit and working harder than ever and also cleaned up my eating. I dont think I will get to 235lbs by the games but I am not going to give up... Trust me I have learned my lesson. I was soooo proud of myself at our WOD on Monday C.C.Crossfit. It was 10 cleans (95lbs for women) then run 200 meters, 9 cleans then run 200 meters etc... until you got to 1 clean and still run 200 meters. I never gave up after they told it was okay if i could not do any more. My ass I said!!! I am going to finish and I did. I was so proud of my self for lifting 55 cleans(95lbs) altogether and i ran every lap. Yea me. If anyone has any helpful tips please let me know. I am still striving for that goal of 235. I will get there!
Thanks yall
Nina
C.C.TX

#26, why? You might max more, but I like the switching strategy. Waiter's lunges are the buildup for this one. Crosshemisphericalfit is balanced and good. ;)

SAT....after just reading bingo's comment....i had to search yesterdays to find yours because it seemed important enough.....first of all CONGRATULATIONS CROSSFIT BROTHER!!! my prayers are with you in everyway and seeing your strength...your son has the same strength and will be here for the most years to come...what is his name? because when he is posting and im an old man..i wanna remember!

is jolie married?

A first time for the split jerk for me. We'll see how this goes. I'm still sore from Fran on Monday. Asst. Commadant came on base and we had to do a meet and greet. Had 20min to get a workout in and change over. Decided on Fran and did it in 5:44. Last time was 10:00. Drinking the koolaid now.

kilos

60
60
62.5
67.5
72.5
75
77.5 pr
80 pr
did an extra set 'cause I wanted to crack bodyweight

SAT - Awesome news Bro. Congrats and great to have another future Crossfitter in the wings.

Just did Murph. Straight through - no partition.

57:22

Absolutely gassed.

know it isn't a rest day but, saw this today and reminded me of one of the Robb Wolf lectures:

http://www.slate.com/id/2213755/

A few days ago, 21 year old Australian Corporal Mathew Hopkins was killed in an ambush near Kakarak in Afghanistan while on patrol with an Afghan unit.

CPL Hopkin's wife, Victoria recently had a son, who he only got to see for four days before deploying to Afghanistan.

Time is precious, use yours wisely.

60kgs
80kgs
^ that's my body weight and after yesterday that's all i can do. I am a laborer and I couldn't even walk after MURPH dominated me.

Condolences go out to Corporal Mathew Hopkins' family... 21 sooooo young such a tragedy, his son will never know his father that is the sadest element of it all...

:::QUESTION:::

Can people generally split jerk more than they can jerk normally?

:::QUESTION:::

#28 Nina

I watched The Biggest Loser last night (the only TV program I watch) and then saw your post. People like you and those on the show are awesome for their determination and how it changes their lives! Not just their physical being but so much their mental. So many of us don't struggle with huge weight loss numbers and cannot relate to the challenge and are looking for that 1 minute or 2 minute improvement but folks like YOU are really inspiring! Good on ya!!!

Unfortunately I lived up to the Irish stereotype a bit much yesterday and, as an Irish man living in Manchester I felt obliged to give my support to Guinness's UK sales so I did Murph this morning instead...

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 39.23 new pb (previous pb: 51.14)

I'll do todays WOD after work.

135 as rxd

Weights in kg: 42 - 42 - 43 - 44 - 44 - 44.5 - 45.5(f)

F/33/62kg

Ps my favorite quote from Paddys day had to be...

"no wonder the Irish have never been in any wars- then enemy take one look at hurling and turn around"

As rx'd
145
165
185
195
200-F
200-PR
205-PR

wish i had bumper plates for this. i have to do this at my GloboGym with iron weights. they wont like me very much today!

CFWUx3-no dips

115
120
125
130
135
140PR
145PR

shoulder didn't love this-glad I was able to do it though!

Look forward to seeing many other posts today and PR's!

99kg

Never done these before.... can't wait to try them out

Alright so yesterdays Murphy was a lot of fun.... decided against the monster 200 burpees and beer, I probably wouldnt be sendign this message right now if I did do the work out. haha, well all I know is that the sqauts zapped my energy for the final mile, the first 400 was like trying to runn with cinder blocks as feet and a fridge tied to my back, however; I did finish alast and my time, well... could have been better...

Stop watch decided to stop working around the 40 min mark so I had to restart it... guesstimate around 42 - 43 mins...

I know eick and tony and s'more you guys beat me, SOB, hahaha good job bros its always great knowing I have freinds to compete against and push myself!

GL with todays Crossfitters! Cant wait to get some!!

#38 Clack_Attack

most people will be able to split jerk more than they can push jerk. i don't. both are the same for me. split seems a bit more difficult technique wise than the push jerk but if you get it down it should be the stronger lift.

Questions:

Has anyone used Newton running shoes?
Are they any good?

all weights in KG
75-77.5-82.5-85-87.5(pr)-90(f)-80-85-90(f)-90(f)-80
Previous max was 80 for split jerk. PRing after doing Murph the day before is a testiment to the power of crossfit!

185,185,195,195,205,205,220 (3rd attempt)

150 5'7.5" 34 yom

185x1
195x1 old pr
200xf
200x1 pr
205xf
205xf
185x1
really tired from "Murphy" yesterday

M/41/5'6"/167

as rx'd:
95
115
135
145
155
155
155

135
155
175
185
195 (pr)
205 (pr)
215 (pr)

38/m/6'0/209

First time Split Jerk 1x7

115,135,155,155,165f,165f,155,160PR

I know that is 8, but I couldn't let it beat me.

Split Jerk as rx'd

135-145-145-155-155-165PR

135
155
165
185
195
205
225

Probably could have done 245 or more. But I was trying to ensure good form. Concentrated on a good aggressive drive and getting under the bar. It's amazing what this does for your lifting capacity.

135
145
155
165
175
185
195
could have done more but I am still pretty tired from Murph yesterday and was concentrating a little more on form

maxed out at 67.5kg which is PR

M/41/5'11"/185

135
155
160
165
165
170
170

F/38/5'6"/140

85
95
105
110
110
110
110

65
67
68
69
70
71
72

all in kg

135
155
185
205
225
245
260
275 (f)- wanted the pr but just not enough drive

all in pounds

21/m/150lbs

M 68"/165/40

89
111
133
144
155
160.5
160.5

Working off a concussion. Extra careful not to drop the bar on my head today.

bw 165

165x1x7

m/30/220

135
155
175
195
205
225
245 PR

28/m/5'9"/150#

5x3, then 1x1

30 (kg)
40
45
50 (PR)
55 (PR)
60 (1x1, PR)

F 64"/38

36
47
58
63.5 (failed)
58 (failed -- I had pysched myself out
by this point)
47
58
63.5 (did it!)

First time with split jerks so I moved cautiously.

115
135 x 2
155
155
165*
165
165

Of course since this was my first time all were PRs.

A bad habit of mine came and bit me in the butt. I tend to look up as I lock out overhead lifts lifts. Its just a mental thing... I want to make sure I am fully locked. Anyway I pinched something in my neck during the 5th round which is why I didn't try more weight...

Now I can barely turn my head.... hopefully I can get better by tomorrow

SAT - AWESOME!!! congrats to you and Mrs SAT! :)

big thanks to all for the special notes in your comments. you are amazing to acknowledge my post from yeterday... just a few details are there 090317 post 603.

my son's name is kyle. he was born yesterday and will undergo heart surgery in the next week or so. it was my honor to suffer through murph for him last night, and as I wrote in my post, the pains of the workout will represent a lot for me and will forever be a story to tell my kid about his first day of life.

been crossfitting over a year, and I have grown to realize this community is as supportive and inspirational as any face to face interaction could be. words can't really show my appreciation... thank you all.

-scott

Mark: 115/125/135/145/150(f)/145/147.5(f)/145(f)

Theresa: 75/85/85/85/87.5/87.5/87.5
work on quicker dip/drive & getting bar straight up (currently forward).

95-115-120-125-130-135(f)-135(f)

made up back squat WOD from last week, gonna hit globo in westwood tonight with tracker and split jerk then. Also gonna do measurents :)

Back squat x 3
145/155/160PR/160/165PR

This afternoon, big appt with rheumatologist. Bloodwork is mostly great- hemoglobin and hematocrit much better, ferritin still low and Vitamin D is still *incredulously* low. Even with RX'ed supplementation. Sunshine! Where are you? Argh..

Arthritis sx:non-existent, and numbness/tingling in pinkies is at minimum. Feeling great- this is the healthiest I have felt in YEARS, emotionally & physically. I am SO pleased and happy with my life. Thanks to all my friends in the CF community.

2 week newbie
6' 200lb M
135x3 155x2 135x2
Murph was a killer.

31/m/5'10"/210

My left shoulder is not 100% so I did not go for a PR...but I did take the opporunity to do some extra practice for this movement.

155
175
185
195
205
205
205

Congrats SAT!!

1-3 at 155
4-7 at 165

probably could have gone up in weight but it was still pretty hard. waited about a minute or two between sets.

#38

being able to split jerk more than you push jerk is all a function of how low you can get on both. For me I can split jerk more, because I have an easier time getting under the bar splitting. I had a teammate in college who had some gnarly balance and could get very very low in the narrow overhead squat following a push jerk, resultantly he could push jerk alot of weight.

OMG cant believe I forgot!

My lil sis is sippin' the kool-aid @ CF Fairfax!
So proud of you, hon!

She's got 3 kids, is tough as nails, and pretty as all get out. Perfect CrossFit woman. Like me she's run plenty of marathons and loads of halfs. We have traveled together to run races - Virgina, Florida, Rhode Island. She's gonna start posting soon, we gottta come up with nickname LOL. Was thinking Bulldog (remember skiing in Vermont? sliding down the run on your stomach, face first? While I stood by, helplessly laughing? Queen Sheba? to go with Queen A-----) Love you sis.

First time doing split jerks. Love 'em! Can't wait to get a little coaching on them though.
135
140
145
150
155
160
165

48/male/6'/198/week 19 CF

My second time at "Murph". As rx'd except pullups one leg assisted both times.

1-1-09...54:30

Today....47:34

ALMOST A 7:00 IMPROVEMENT IN TEN WEEKS DOING BASICALLY THE WOD'S ONLY.

Coach Glassman, you may take a bow.

41/M/147

as rx'd

141
161
171
181
181
186
186(f)

Any more opinions on whether these should be front racked or back racked jerks? Thanks.

80kg - 85kg - 90kg - 92kg - 95kg (f) - 95kg (f) - 95kg (f)

frustrating...

WOD Volume: 2100lbs
Weights:
135 x 2
155 x 2
165 x 2
185 x 2
205 x 2
205
205

Started w/ hanging power clean, then jerk, back to chest rack, then jerk other leg forward, then back to the metal rack (1st 5 sets). Last 2 sets could only get the L leg forward, couldn't get out 2 reps! Also did about 10 practice reps with just the bar to warm up and check form, and 10 more after to get more practice on form. Loving this crossfit after the 1st 6 weeks.

M/56/165

88
132
142
152
162
172
177(PR)

SAT - praying for baby Kyle, you and Mrs SAT :) come here for support anytime. Please keep us updated on his surgery

38/m/242

185,185,195,195,205,215,220

145-155-175-175-175-180-185(PR)

CFWU- minus pu's
COuldn't get to the gym so I made up a work out

5 minutes of jump roping
21-15-9:
box jumps
burpee's
walking lunges.
5 minutes of jump rope

- Comment #51 -

There is a guy at our box who swears by Newton running shoes. He is an avid cyclist who also runs 5 Ks to half-marathons. He says they have dramatically improved his times, feels better and says he can't run in anything else now. They are not cheap (155 - 175 dollars, and can only be ordered from their website) but are worth every penny.

#72 Scott

Congrats on your beautiful Kyle. My thoughts and prayers are with Kyle, yourself and family for a smooth successful heart operation.

God bless you and yours
Jeff

M/50/5'11"/174

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

170 is a pr by 10lbs.

I realize this is a day late but I just thought I would throw my two cents in. Im an Assistant Rowing Coach for Gonzaga College High School in Washington, DC. One of our boats is named the LCDR Erik Kristensen after a Gonzaga Alum who died in Afghanistan. As I was reading all the posts about Murph I noticed some similarities between Erik and Murph's story. As it turns out LCDR Kristensen was killed while serving in the rescue team responding to Murph's distress call. Because he was a rower at both Gonzaga and the Naval Academy I substituted the 1 mile runs for 2k rows. I decided to call this particular version of Murph, "Erik." So maybe this will catch and maybe it won't but I thought it was a nice tribute to another real hero.

Erik S. Kristensen's Story:
http://www.washingtonpost.com/wp-dyn/content/article/2005/07/06/AR2005070600057.html

#72 Scott

Best of luck to Kyle and your family.

Kevin

oh also...i finished in 42:31

I just wanted to say thanks to Coach, CF and all of you on the message board - 5 months ago i was 40 pounds heavier than i am now could barely run 400m without dying and a pullup - are you CRAZY!!

Yesterday i did Murph (not weighted) but AS RX'd in 49:51. Not a blistering time but i did all 100 pullups unassisted, pushups planked and nose to floor and squats a2a!!!

Crossfit is the best fitness program out there, it has literally saved my life and my marriage. Thank you thank you thank you.

SAT: my prayers are with you, your wife and especially Kyle.

Welcome back Nina (#28), I have been wondering where you were. Good to see you are still moving forward.

The landing with the O-lifts still aggravates my heel. So started with subbing shoulder presses, which morphed into push presses.

75,77,77,85(f),85(f),77,80

35/M/78kg

1. 85kg
2. 85kg
3. 80kg
4. 80kg
5. 80kg
6. 80kg
7. 80kg

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

115#
125#
135#
145#
155# (f)
145#
150# (f)
145#
147.5# (pr)

(33,24)

Only the second time I have ever done "Jerks". I started light and moved up as I could. Still some issues with my form.

75
95
115
125
135
145
155

Hand to push a few up since I am not getting under it quick enough. Anyone have some good suggestions on how to improve form?

23yom/68"/180lbs

135 F U TITO!
155
185
225
245 fail
235
245 fail

Finally!

PR'ed at 205.

Must have been some left over luck from St. Paddy's Day.

CFWU - used ring dips instead of regular dips for the first time - fun but humbling!

Haven't got a barbell yet, so used a broomstick for practising form, then did 3 rounds of 7 rep one handed jerks with the 30# KB.

warm up: 95 x 5, 115 x 3, 135 x 2

155, 165, 170f 135 x 3 to work form

Struggling with the Oly lifts. I think it's a form and confidence issue more than a strength issue. I just can't get any more than 165 over head. F

155/175/185/195/205x/200/200x

150#

38m/6/184

as rx'd

195.200.205.210.215.220f.220

24/m/196
225x1,245x1,245x1
225x3,225x3,225x3,225x3,225x5

F/28/5'0/120

115#
125#
135#
140#
145#
150# (PR)
155# (PR)

This is my favorite lift!

F/50/5'6"/135

75
80
85
90
90
95
100(f)

First time split jerk

135
145
155
165
175
185
195

could have gone heavier, afraid to drop weights in my globogym.

Did "Murph" today.
Gonna try to stay a day behind the WOD's so I can plan accordingly.

As rx'ed.
1 mile run 7:42
mixed pullups & squats in sets of 10/50 til I finished the squats, then on to pushups/pullups in sets of 20/5
1 mile run ??

finished 50:02

PR by a little over 2 minutes.
Did this one w/much better form & less broken than last time. Everything coming together. Takes a little longer the older you get...I'm realizing slowly but surely.

Cheers!
Anybody else at Offutt/Bellevue that is looking for a workout partner/coach give me a holler. I'm getting my L1 Cert next month & am considering opening an affiliate.

Dave
M/33/205/72"

145-155-165pr-170pr-175pr-135x10 (tech practice)

CFWU
situps on steep decline
7 pullups, 7 dips

WOD

Split Jerk 1-1-1-1-1-1-1 reps

135
145
145
145
155
155
165F

Learning this exercise - too scared to really split under the bar. Need a higher rep day to get the form.

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

i just read about michael murphy. what an absolute hero

M/39/5'8"/185
Warmed up with 65# Split jerks for form worked up through 135# 20 reps total
All lifts were from the floor. Squat clean to front rack and then into split jerk.

1) 155
2) 165
3) 165
4) 175
5) 185
6) 195 failed
7) 195 failed
Murph took his toll.
Cheers
Paul

135/145/155/165/170/175/180f

24/m/184

Didn't think I was feeling up to it today. I decided to start out with some stick work and just see how it went.

95
135
155
175
195 (PR)

This PR was caught with arms fully extended (unlike last time). Sweet...

23/m/180
FS(3x3): 225-235-235 form was alright
Rugby, Swim (8x25m w/20seconds rest + few hundred m)
L-sits, headstands

75,85,95,105,115,125,135

3 sets towel chinups 60lbs assistance
3 sets rolling swiss ball presses 30lbs

m/30/5'10/205

135
155
165
170(push jerk)
170
175
185

Still sick did 1/2 Murph instead
1 mile run
50 pull-ups
100 push-ups
150 squats
10 Sets of 5/10/15
First 5 sets unbroken
1 mile run

50 Minutes

35/M/150

Split Jerks: warm up - 135X3, 155X3, 165X3
185
190
195
200
205
210
215(f)

25/m/185

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

165,175,185,195,195,205F,205F

135, 145, 155, 165, 175, 180 failed, 160x2

M/40/6'0"/155

in kg

70f,65,70,75f,72.5f,72.5f,72.5f

pr is 75. What a horror show this morning was! I refused to accept that I couldn't get 72.5. It was so close every time. A little more intensity, a little more drive, a little lower to catch, a little more push, anything. I guess the two weeks I took off just cut 5kg off my jerk. Oh well, there is always tomorrow.

Congratulations SAT!

Cpl Hopkins - RIP.

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

Split Jerk 1-1-1-1-1-1-1 reps

1. 135lbs

2. 155lbs

3. 175lbs

4. 185lbs (failed)

5. 165lbs

6. 175lbs

7. 190lbs

not my max, but it will do.

30m/175

198
220
230
240
240
250
252 (pr)

M/22/72"175

115
135
165
185
205(F)
195
195(PR)

as Rx'd

110 (50kg)
132 (60kg)
142
154 (70kg)
164
176 (80kg)
186f - 186

I was feeling pretty good so I tried for a little more with no luck.

196 (F)

M/25/6'1/175

CFWU

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

post-WOD: jumprope work

28m-pa
5-8 195 lb.

159
179
199
209
219-fail
219-got it!
199-two reps, barely

219 is my PR! Good deal!

185-185-185-185-165-165-165
23-m
6'1 188lbs

Strong Lil Pony -Its great to hear how good you are feeling! Continued good health to you!!
Lisa - great job with everything. I am now after 4 really good full on months of crossfit seeing big changes in my body. I don't know how to describe it, but I am tapping into a deeper layer of muscles than I ever have, and wierd thing is, the mind changes along with the body. I feel more confident, more attractive, more uplifted all by doing crossfit!! Awesome stuff.

115-125-135(f)2 attempts-130(f)-130(pr)-125-125 just gotta get quicker! IS that possible at 37?

SAT:

Congratulations on the birth of your son.

...and thanks Bingo for catching his post!

SAT, being a parent is the best reward you will experience in this life, soak up every second...it goes by fast brother.

Be brave and be positive for your Wife and new Son, they need and will feed off of your strength. My family will be praying for your little one and that he'll be crawling around causing mayhem in your house very soon :-)

OH boy its almost time!!

as rx'd
135
155
225
235 (PR)
155
155
155

*wanted to go for 240+ but the globo owner at the gym I crossfit at has other plans...

First time doing this exercise, so to practice form just did 6x5 of 85lb

m/180/32
using big bar (48#)
split jerks:
153/163/163/168
cleaned from ground
173/183PR/188F
from rack

WU: Form @45, 5/leg @ 65, 2/leg 95

115
125 (Initial PR, 12/16/09)
135
145
155
160 PR +35!
165 f

I'd planned on doing max cleans at BW, but I got the most intense case of shakes from the 160 lift (excitement, joy, and fatigue are a mean combo) and I figured I'd save what I had to teach my kiddos gym class.

35 min rest and then
(Courtesy of Front Range CF, who states this is Nat'l Pull Up week):
21-15-9:
Pull ups
Box Jump Burpees (24")
Time: 7:46

Keep up the good work everyone!

M/36/67/246

W/U: Ladder intervals on the bike (60 on, 60 off, 45 on, 60 off, 30 on, 60 off, 15 on, 60 off, 30 on, 60 off, 45 on, 60 off, 60 on).

WOD:
Split Jerks: 5 x 95#, 95#, 105#, 115#, 135#.
50 crunches b/w each set.

CFE: 60 second intervals on bike w/ ladder rests (60 on, 60 off, 60 on, 45 off, 60 on, 30 off, 60 on, 15 off, 60 on, 30 off, 60 on 45 off, 60 on).

SAT: Congrats on the birth of your son, Kyle. We just had a preemie last month who is still on a heart and lung monitor, but nothing so serious as Kyle's surgery. My thoughts and prayers to you, your wife, and especially baby Kyle.

M/32/175
Max X 1 : 210lbs

46/M/6'/185

SPLIT JERK:

135. 145. 155. 165. 175. 185. 190. 195 X 2. 200F.

FAILED ALL 3 ATTEMPTS AT 200 BUT VERY HAPPY WITH 195!

KRAV AND JIU-JITSU TONIGHT.

FRANKENSTEIN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/19/198/72'

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

115-125-125-130-130-130-130

Tied PR at 130 but oooh so close to 135. Failed at 3 attempts and was about ¾ there. Need more hip/drive.

Yoga was interesting last night after Murph. My body did not want to cooperate. This morning, I hit my snooze 11x!!

Erin

F/115/24

115-125-135-145Failed-145Failed-140-145Failed

140 is a PR! But sad I couldn't get 145.....

m/35/5'8/151

Split jerk 1-1-1-1-1-1-1
155
165
185
185
205pr
205
210pr

I like to do my split jerks behind my head, I just
find that I can get 30 more pounds like this.

M 34/142/5'7"

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

30/M/165/ 5'4"

135
155
165
175
185
165
155

M/48/190
First time doing split jerk. As with the clean jerk having problems with knees.

135
135
145
155
165
165
165

M/37/6'2"/198

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

Left metatarsals still bothering me. Re injured it slamming my foot into the ground while getting under the bar when split jerking.

m/35/218/5'11

Back Squats 5x3 (from Friday)
185-205-225-245-250

Split Jerk 7x1
135-155-135-135-145

Couldn't finish. Knee started to bother me.
Kept weight low to work on form...need a lot of work.

185 / 225 / 245 / 265 / 275 (PR) / 285 (PR) / 295 (PR)

A little too tired from yesterday's Murph to go for 300. Next time.

Did this twice today. Once in the morning, then my buddy got me to do it again at night.
Morning - 135,135,145,145,155,165,165
NIght- 165,165,175,175,185,195,195

The 195s were rough, but I got them and didn't drop the weight. Hardest part was controlling it down to start point.

115, 135, 145, 150, 155, 160, 165

23yom/67"/165

185-205-215-235-245-260-275

upper body still screamin' from murph yesterday!

33/M/6'00/182

First day back after some minor surgery last week. Doctor said no strenuous activity for a few more days...

W/U:
3 rounds:
Row 250m, 10 GHD Sit-ups, 10 GHD Hip Extensions, 10 Pushups, Samson Stretch, PVC OHS

Split Jerks:

10 x 45#
10 x 65#
5 x 95#
3 x 135#

Felt good just to be moving again. Scaling tomorrow's WOD also, resting Friday, then full swing beginning Saturday. Jagshemosh.

Clean & Split Jerk
135
145
155
165
175
Split Jerk only
185(f)
180 (PR)
180

I started lower than I should have, but some meathead was using the squat rack to do extremely low ROM bench presses with an absurd amount of weight, so I was relegated to the corner doing full clean & jerks without bumper plates. He left after my 5th round, at which time I promptly usurped the rack and failed at 185. I got a PR on two lifts today, though.

Scott/SAT

My prayers are with Kyle. You need to give him the pep talk that he is suppose to steal hearts not break them.

As I walked by my 3 yr old daughters room this I thought I thought I heard her crying. I looked in the door and she was sound asleep belly laughing. I've been wondering all day what comedy played out in a 3 year old girls dreams to make her laugh.

205x1x7

30/m/5'6"/162

185
205
225
245
275(PR)
295(F)
295(F)

25/m/5'11"/200

205-215-225-230-235-240-245f

CFWU x 3; Std

Still nursing Calf Pull; ops tested with #95 reps

135
135
145
155
165
175
185 (PR)

Closed with 135 x 3 x 2; 1000m Row

135
185
195
205(F)
195
200
205(F)

http://www.telegraph.co.uk/news/newstopics/howaboutthat/5004431/Family-who-are-too-fat-to-work-say-22000-worth-of-benefits-is-not-enough.html

cfwux3
burgwux3

split jerk 7x1

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

PJ (not split jerk) 165-165-165-155-155.

No aggression, no drive, just yuck, terrible form. I need to practice these more with lighter weights, just not confident doing them.

After: BS 4x5 135-185-205-225. Those felt great and the quad is totally healed. Huge improvement.

Cleans sets of 5, 135-155-175(2, spectacular fail)-175(got all five)-185(2 then stopped).

Warmup: 4 min. easy row, snatch and jerk drills, PJ 95(3)-115(3)-135(3).

225
235
245 f
245
250 f
250 PR
225

Got 150!

115, 125, 135, 140, 145, 150! ..

Failed at 155. I think it's because my legs are SO sore. Every step I take feels like my quads are cramping. I want 160 next time.

I'm so freaked out. I NEVER thought I'd be putting that much weight over my head. Now all the sudden I feel like I can just keep getting stronger and stronger. CrossFit never ceases to amaze me.

C&J (no rack, so had to clean it first!)

145
155
160(f)
155
155
155(f)
155
155(f)
155

cfwu
bwu

Oly supp trng
3 x [3ohs+3psb+3hsb+3sb]

WOD SJ 7x1
110# across

working on form and getting under the bar

Anyone know an acceptable time for a 1K Row for a female? I am looking to see how far I am behind on my time. There are only 3 Women at the CF Trussville Gym. It is kind of hard to compete against each other so I usually end up competing with some of the guys.

SAT - I didn't read your post until just now. My wife and I had a preemie girl due to HELLP syndrome. She didn't need any surgery but she spent 3 months in the NICU. She's 11 now and a (nearly) normal 4th grader. She has had to deal with a few health problems probably related to the early birth and IUGR but as a result she is one of the strongest willed people I have ever met, truly a joy to have around. My point is that although the situation is different, you are not alone in your joy/fear/worry. Good luck and congratulations again.

Started with low weights to get form and worked up from there.

4 x 95#
4 x 95#

105#
115#
5 x 125# working on form still.

age 19 bw 170
145/155/165/175/185/195/200 pr

F/27/5'0"/108
1 mi run to warm up, then as Rx'd
75, 85, 95, 105, 115, 125, 130

Fancy this one. Can't get to the gym and don't have enough weight in my garage. Another one to add to my list.

No fun

Split Jerk 7x1
175.185.195.205.215f.215f.195.205.210 (1370 total)

135, 155, 175, 185, 195, 205, 215F, 215

24/m/6'1''/185
185
195
205
215
225
235pr
245f
245pr

95,115,135,155,165,175,180f,180

10 min ellip wu 20/20. m/52/172

m/42/165/6'

135
145
150(f)
150 yeah!
155(f)
150(f)
150(f) too taxed to duplicate!

max last time (135)

cfwu x 3
135 135 155 155 145 145 145

Not going to push too much until I figure out the technique

27/5'8/160

my legs were totally disconect from the upper body i hit 200 pounds succed rep fail at 205 puonds...then i got the stupid idea of break my push press Pr (225 pounds) i put the 235 on my shoulders but NOOOOOO "Murph" really kill me yesterday

SAT bro my prayers are with you and your family i KNOW i have the faith that everything will be fine...again congrats new father big hugs

Male 23, 5'7, 169 lbs

Finished with 287 lbs (pr)

Decided to push jerk after and got

298 lb (pr)

25/m/5'11"/177
135-155-165-175-185-195-205-215(PR or tied)
Went for 225 but had no way to bail so I wussed out.

33 yom 220 bwt

wod as rx'd
205/215/225/230/235/240f/240/245 new pr by 20 lbs

Okay, so I'm currently on Spring Break in Destin, FL, and since I'm away from the gym, I decided instead I would do a CrossFit-type workout that I made up this morning...

50 Air Squats
6x
(Beach Run (Sprint) 5 min
30 Pushups
40 GHD Situps
50 Air Squats)

Hurt like a mother, but it was SO worth it! Got to show some drunk college kids and other non-CrossFit families the meaning of a true workout! =)

M/23/6'6"/185lbs

155
185
200
205
215
225
245

185-205-215-225-225-225(match PR)

Feel I could get 245 with the comfort of bumpers.

225,235,245,255,265,275,285, and tried for 295 but didnt have anything left

F/37/124
I am completely destroyed from Murph yesterday. Have NO energy to do anything more than just basic functions! Want to do this wod...we'll see what happens- have to go to gym @ 5 to train someone... maybe after that? Huge numbers from all the girls.. LOVE IT!

m/38/190/70"

CFWUx3

Split Jerk
45x8
95x5
135x5
155x3

175, 185, 195f, 195, 205f, 205f

Tied PR. 195 went up easily second try. Need to get to the affiliate for these - no bumpers affects aggressiveness.

28/M/170

Split Jerk 1-1-1-1-1-1-1 reps

135,135,145,145,145,155,165(PR)

4@ 95
4@ 115
2@ 135
1@ 155, 165, 175, 185, 195, 205

Push Press 3-3-3-3-3
110-110-110-110-110

M/39/175/6'

135
155
175
185
205
225
235 PR was 205

This was a great workout
good warm up then off to the races; first time doing this lift

175
175
185
185
195
195
205 (PR)

135
155
165
175
180
185
185

m/35/6'/165
First time split jerking.

135-140-145-150-155(push jerk PR)-160(PR)-135

As Rx:
175
185
195
205 (f)
205
190
190

cfwu x 1

split jerk x 1 (right leg forward):

135lbs
145lbs
150lbs
150lbs
155lbs
155lbs
160lbs, fail, push press at top

previous 12/16/2008:
150lbs x 1

M/27/71"/165#
155
160
165
170
175
185
190
200

145, 145, 150, 155, 155, 160 (PR), 160 (F)

46/182

178
200
211
220
227F
227
236F

70(kg)
75
80
85
90 failed
90 failed
80

#97
Lisa, well done. Keep charging!

145,150,150,155(F),155,155,155

First workout using my new Five Fingers

m/29/6'1/195

as rx'd

195
205
225 f
225 f
225 pr
230 f

Straight C&J's, don't have the form for splits yet. Little pissed off after today. For a while I couldn't get under the bar at 155, nailed it today first attempt, then couldn't get under the bar for anything else. I feel like I am not explosive enough on my drive to get into a good squat under the bar.

155(pr)
180(f)
165(pr) little shaky, wasn't 100% under the bar, about a 3 inch press
170(f)
170(f)
155
155

f/25/5'7/133

as rx'd

95
100
105
110
115
125 f
120 pr

i am wrecked from murph.

40k (88#)- warm up
108
110
120
132
142
147
152 (68K)- Fail

i think i might have had higher numbers on the day we did clean and jerks. putting my hands above my head was brutal.

CFWU x 3

warm up sets:

45 x 10
65 x 5
95 x 5
115 x 3

W.O.D.
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1

M/39/6'3"/257#

1st time doing Split Jerks. Felt fine, but will take some time to get the movement down. My last rep/set felt the best, quickest, and got the deepest split. Damn 36" sleeves!

155
175
190
200
210
185
185

70-70- 5x80 kgs
Last time I did up to 90 kgs-yesterday was still buzzing through my muscles. No power.

m/22/5'11/180

No bumper plates so had to slowly lower the bar after each rep. Ugh

45
135
155
175
185
Called it quits here. Lowering it was starting to really hurt my shoulder. Gotta get 200 next time though!

After did 5x5 front squats at 225

greg A warmup
row 10 minutes

7x1 of: squat clean, push press, push jerk, split jerk

95
105
135 F
135 F
115
125 F
125

followed with PNF. saw this when reseraching how to split jerk and since i suck suck suck at squat cleans, thought it's a good way to develop form without going nuts with weights. can front squat 3x185 but even at 135, a squat clean is hard for me to get under it in time. THe push press is the hardest for me, and was probably the limiting factor.

i went back and checked the clean and jerk log. i guess i only got 60k that day, so today was an improvement. sure didn't feel like it!

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

M/25/6'/199

SJ
215
225
235
245
255
265
205X3

3 Rds. 10 lunges, 10 retro lunges, 10K2E

And 15 HSPU.....out

WOD - 135/ 135/ 145/ 155/ 165(fail)/ 165
[50y/m/10st12/70"]

Ryan M/22/185/5'10

150-155-160-165-170-175-180

Josh M/19/175/5'7

Did shoulder press as this was his first day and didn't want to try and make him do something complex as a jerk.

80-85-90-95-100-105-110

Everything cleaned from floor. No rack or bumpers.

5x135
1x165
1x175
1x185
195 FAIL
1x195(PR)
1x195

21/M/6'/175

95,115,125,135,145,155,165f,165f,165 got it 3rd time

Nice !!! As a former OL lifter, this is my favourite lift of all !

a few warm ups then :

225
245
265
275
285
295
300
225 x 3, 2 sets

m/30/5,8/185

Decided on Clean (squat) and Jerks (split). Don't know why just wanted to do the full movement. Boy was I humbled. I realized how weak my front squat was. Need to work on that.

135lb x 3
155lb x 3
185lb x 3
205lb x 1

Humbled!

m/23/164

185
195
205 (PR)
210 (F)
210 (PR)
210 (F)
210 (F)

happy with that

165-175-185-195-205(F)-205(F)-205(F)

Had to do clean and split jerks. My PR is 210#, but for some reason I was having a brain fart on my clean technique, plus my shoulders weren't feeling so hot from Murph yesterday. Maybe next time.

Got 150lb for my max attempt. #2

WUx1 Sampson Stretch, GHD BE's, S/U's AbMat anchored

Had my second meeting with "Murph" today~

Run 1 mile - outside and hilly
100 Pull Ups - band assisted
200 Push Ups - all on toes
300 Air Squats - to dynamax ball; all unbroken
Run 1 mile - outside, same hills but they felt more like mountains...

Partitioned 10/20/30 x 2 then 5/10/15 x 16

73 gruesome and humbling minutes...

First run was 3:30 faster than "Murph" done 1/3/09. Hooray! However, overall time was 13:36 slower. I was crushed but was reminded (Thanks Kimmie!!) that previously Runs were on a treadmill, Pull Ups were jumping and Push Ups were on knees after round 2.

RIP Lt. Murphy

SAT - Congratulations and my thoughts are with you and Mrs. SAT as you simultaneously celebrate Kyle's arrival and anxiously wait for his surgery to be behind you. I can think of nothing worse for a parent to endure...

F58/140/5'2"(almost)

m/41/72/175

@ 1130, 10 miles, 4x1200m at 4:31,4:20,4:26,4:26
@ 1700, as rx'd, 7x1 (well, really 8) 115,125,135,145,155,165,165 (turned into a 2" press at the top),155

Three weeks to first marathon; using Pfitzinger advanced training plan (12wks at 55miles/week) in afternoons for running prep and prescribed workouts for Crossfit in the mornings. Happy with progress, though I've seen a drop in my strength, body weight manipulation exercises have remained consistant.

1/2 "Murph" 18:53

Apolloswabbie beats bingo by 0:05...

m/21/5'11"/162

Murph is always pretty tough...44:11 but I know I can push myself harder next time around.

Split Jerks:

155
165
175
185
195
195
200(pr)

My goal is 225 over my head within the next few months but that extra 25 pounds is going to be tough.

oh misery
work to long today and slept too little last night

last time I did:
60-65-70-75-75-77.5-72.5 (kg)

and today I could only manage:
60-65-70-70-70-70-60 (kg)

my left elbow is hurting from something, I'll skip a round of wods after tomorrow I think

CFWU (3 MUs instead of PUs/dips)

Also warmed up with CF Challenge #6 (Row 500 meters THEN perform a set of 20 STRICT pull-ups both within 4 minutes): 3:38.

Light squat clean and split jerks (45lb x 10, 95lb x 5, 110lb x 5). All working sets starting from squat clean.

115lb
135lb
145lb
155lb (pr)
160lb (fail)
155lb

Cooled down with 110lb x 5 squat clean and split jerks.

Take care!
145lb

m/41/200/5'10"

1st time doing these. I thought I would max out in the 130's, but got higher.

(warmed up starting at 44, incrementing by 11, then 5.5)
137 x1
143 x2
148 x1
154 x1
159 x2 (these last 2 looked more like a push press, so I figured it was a good time to stop)

That was fun.

as rx'd

145
175
195
215
225
235
245pr

M / 31 / 235 / 5"11

Best Rep - 285

second time doing Split Jerks for max:
CFWUx3
SJ: 45x8,65x6,95x4,135x8 then WOD:
175
185
195
205
215
225(PR)push jerk'ish
225

Dumbbell Split Jerks (one each hand):
40x8,55x6,70x4

I tried the DB's for fun.

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

all SJ's done in front. just realized last time I did 'em from my back.

C: 205,215,225,235,245(f),245(f),245(f)

B:135,145,155,165,175,185,195(f)

Cluck,Cluck,Cluck.

m/6'/193/27

135
165
185
205
220-F
220-F
185

Done at home with no rack, so I had to clean the weight first. On both attempts at 220, I got the clean, but not the split jerk. On 3/5/09 we did clean and jerks and I got 220, but failed at 235 (got the clean).

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

Prayers to you and yours SAT!!

50s

38M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU 1x15; Burgener WU.

As Rx: 155-175-195-215-225(fx3)

Cool-down: PNF of hamstrings; foam roll.

Off PR by 10#. Just didn't have it in me today. Blaming it on not fully recovering from yesterday's Murph and lack of sleep.

Split Jerk

did 95 x 3
and 5 Manmakers for warmup

105
115
125
130
135
140
145
150 PR
155 F

Working on manmakers, so I did 3 between each set

F/36/5'2"/108

As Rx: 35-45-55-65(f)-60-65-65(f)

Murph and I met and I think we will need to meet again.

Only 2/3rds Murph (6 rounds).
Solid first mile, 6:11, jumped into the rounds (10,20,30) and by the 6th, I was on my knees and Pukie said, "HI!" I was determined to at least perform the last mile (gym was busy and had to use rower). I pulled 7 min for the mile and then dry heaved in the shower for the next 15min. What a WOD.

36:24

CFWU x 3

155
145
145
145
155
165
175

Not PR (felt week today)

Finished with 1 mile run

weak too

185
185
185
205F
205
205F
205

M/28/5'11"/192

3 sets at 135, then 4 at 145
Question: is there a proscribed amount of time between sets? I tried to take about a minute

Starr Back Rehab Protocol

Shoulder isolation exercises.

No heavy stuff for a while. Legs are killing me from Murph.

500m row
cfwu x 3
95
95
115
135
135
145
135
first time split jerk

Sub'd Press 3x3

125x3
127x3
130x3

Got up to 185 lbs.
(195 lbs pr)

Split Jerk
225,236,236,247,236,236,225
2 min rest
No pressouts

I did murph this morning in 39.23 beating my previous pb of 51.14

I did the split jerks after work...

Current pb 85kg

1x 60kg
1x 65kg
1x 70kg
1x 75kg
1x 80kg
1x 87.5kg new pb
1x 70kg ( failed at 95kg and twice at 90kg)

155 165 175 185f 185 190 195pr.

Feeling mighty weak today and still super tired from Murph yesterday, so I took it light so as to not injure myself :)
75
85
95F
Dropped to 4 sets of 65x3 push jerk focusing on form.

33/F/5'10"/154

Been out for a bit with exertional headaches...

Did a 'manly' (un-partitioned) "Murph" yesterday, but was slowed down considerably by a headache; took about an hour.

Felt better today during the split jerks:

132
147
154
164 (PR for a split)
170 (matched my push jerk PR)
175 new PR (up 15 pounds from December '08)

135-135-185-185-205fail-205fail-205fail
My PR is 205#, just couldn't get it today

At CF Fairfax again today.

3xCFWU

AMAYCD in 20 min, 115#
3 x Press
5 x PP
7 x PJ
400m run

Total = 5, 21:19

I still need to work hard on the PJ technique and continue to build overall capacity. The run made the WoD a major pain in the rear. Also did some squat therapy with Cory's Help, and watched Jeff coach six of the nine foundation movements. It is awesome to receive and watch coaching from great CF coaches (you can train a monkey, but you coach/teach a person).

1st time ever with a split jerk so I spent a lot of time with just the bar. Then 7x1
135 - 145 - 155(f) - 135 - 145 - 145 - 145
Technically some of these ended up as a push press as I am terrified of dropping myself under a weighted bar. I believe the strength is there so I'll have to work more on this one. On the bright side, they are all PRs.

Hey All,

Did a CFB WOD in 19:45 it was like this.
10 Pull Ups
200m run
10Pull Ups/Push Ups
200m run
10PU/10pu/10squats
200m run
10PU/10pu/10Squats/10Burpees
200m run and then reverse until last is 10 Pull Ups again.

38/m/5'11/165

First time doing split jerk. I have always done push jerks instead.

83#-93-103-113-123-133-143pushed the finish-153f-143PJ did not split-143-143

40kg
60
70
80(f)

Heavy shoulder press yesterday must have smoked me.

F/37/124
split jerks, 1x7
100
105
110
115
120
125(pr)
130(pr)
135(f) didn't commit- think I failed before I even started... get pretty freaked out throwing that much wt over my head- need to get over that. I'll take the baby steps and the 5# prs when they come!

SAT: Congrats on your new son. My prayers for him and you as well!

Today, as rx'd
155-155-175-185-195-205-200

Question: for those tha lift well in excess of BW and for those who have trained this move a lot. I cannot rest the weight on my clavicle/upper pecs so I have to prep for the dip and thrust bearing the bar in the palm. From watching vids, it seems the big lifters rest the bar on the clav/upper pecs. Is this an advantage in getting higher weight and is it worth working on that flexibility? Gwtting the bar back on my fingers and elbows up really strains my elbows.

Thanks for any input

Male/27yrs/6'0"/175lbs

Make up for yesterday

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

30:45 Rx'd (with 20lb vest) PR!

Mile 1 6:05, then 30 seconds rest. Attempted 5-10-15 partition at a 42 second pace, but fell behind 3 rounds. Rested another minute then closed mile 2 at 6:50. After it was over I rolled around on the ground for a minute or so then ran to the toilet and practiced my bowl squat for time.

Split Jerk 1-1-1-1-1-1-1

165-185-205-215-220-225-225(F)

Legs felt alright, slowly making a come back.

All in KG's

85, 90, 90, 92.5, 97.5, 100(Fail), 90

97.5 felt great, Spewing that I missed 100.

95
135 (knee didn't feel right, so I did it again)
135
145
155
165
175

No Pr's today.

#272 bill of course rest the bar on the upper pecs/clavicle is better and more efficient than do it just with the hands you CAN'T hit all the explotion of the jerk when you rest the bar on the hands because the arms, shoulders, abs...muscles are contracted before they should be...reemember the JERK is a EXPLOTION is a second when your body makes a massive contraction...you should start to work on shoulder flexibility bro you lift good weight but belive me when you start to move it right (do the jerk) you won't beliave how much weight you will hit!!!!

sorry for the bad english just try to help

big hugs bro

155-175-185-195-205-210-215-225(f)

got 225 for the push-jerk wod but missed it here...gunna get it next time

M/40/180

DNF

I was warming up by doing singles at 185 and felt a familiar and unwelcome twinge in my left trap and decided to stop before being forced into a lengthy hiatus. A disappointing result after a PR on Murph yesterday.

More better faster

M/28/215

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

Should be able to do 235 next time.

45 55 65 75 85 95 105
Good form

23 male 172 lbs

135,145,155,155(shoulder popped out of place slightly, and dropped weight), 135x2, 135x2,135x2, 135x2

Got lucky with the shoulder because after I shook it off and did some test lateral raises without pain I was able to continue and didn't need to see the trainer. I wasnt sticking it hard enough with the arms, and my right arm twisted clockwise away from my body instead of locking out, but it makes for a good learning experience!
Whats next coach?!

95
115
125
135
145
155pr by 25lb.
160f

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Split Jerk pvc x 10 45lbs x 5-5 65lbs x 5 95lbs x 3 105lbs x 2.

Split Jerk
115lbs x 1
125lbs x 1
135lbs x 1
145lbs x 1
155lbs x 1
165lbs x 1
170lbs x 1 locked out overhead but not under control
All taken from rack
4 minutes rest per set
Foam roll after

First time doing split jerk. Weight: 115, 125, 135, 155, 175, 185, 195

Wifes fourth day of xfit

1 X 45 X 7

7 X 100 meter row

Good work Alice I have faith in you.

65-85-105-115-135(pr)-145(pr)-155(pr)

previous pr: 115

Scott m/48/6'/210
Day late doing Murph, girls won the #1 seed in bball tourney last night, play-offs start Monday
Pull-ups with blue assist band all else Rx'd
47:28

SAT my official Crossfit congrats. Great to see you this morning.
Hope everything is going well. I would like to welcome Kyle to Crossfit and Life

125
135
135
145 (f)
135
140
140 (f)

Technique still needs a lot of work.

Warm-up: 15 min bike, CFWU x 3

Split Jerk Warm-up: 5 x 45, 5 x 95, 3 x 135

1. 165
2. 185
3. 185
4. 205
5. 205
6. 215
7. 225 (F)

M/39/6'1"/249

155
165
180
190
195
200
205

Thanks, s'more. Is it a flexibility issue? I'm wondering if these old tendons and ligaments can get there!

155
165
175
180
185
190
195 (pr)

95-95-95-115-135-145-145

could have done more, but still careful on the left shoulder

WOD Split Jerks 1-1-1-1-1-1-160k,60k,62.5k,62.5k(bit of s/p),62.5k,(s/p)60k,60kthen went down to 40k to work on form.can get more up but form not good enough,so just
gonnae practice and not chase no's till i can get
it right.got lots of tips on correcting form,so
when i got home practiced in the garage,neighbours
wondering what all the noise was at 11.30 at night
,just that nutcase next door !
before ,Russian f/s routine.
67.5k x2, 72.5k x2,90.25k x3 x3,did 4 cos i felt
stronger and they were tight coming up.new pr next
wk.

CFWU 7:30
Split Jerk
1-pipe, 1-20, 1-25, 1-30, 1-35, 1-40, 1-45
9:00

Indoor Bike ride 22 Min

Total time 38:39

135x5
185x3

205
225
235
240 fail x 4
240 PR

175,185,195,200,200(F), 185,185

Had a bad tummy bug yesterday so i caught up today and did 1/2 Murph. Again hard to navigate @ the globo during prime time, but not too bad esp since i havent eaten much the last two days.
23:02.
Used gravitron @80lb assist, and did some girl push-ups thrown in - i really need to focus on doing them all full chest-to-deck. Nice work by all the ladies today!! Woo-hoo!

155,175,175,175,175F,175,185

M/33/188

Split jerk
1-175
2-195
3-215
4-225
5-230
6-240 F
7-240 New PR!

Power cleaned off the floor up through 215 after that conserved energy racked it!

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

m/30/162

185
195-f
190-f
190-f
190-pr
195-new pr
200-f

Felt good after 195 so with the help of some pushing and cheering i went for the 200lb club.
Maybe next time, im still stoked about todays results. Im loving me some crossfit!!!!!

Maybe I'm alone here, but I'm gonna make this statement anyway. I'm beginning to disagree with the logic behind timing some of these workouts in the three day cycles. Posting a very technical/dynamic maximum strength workout like the split jerk the day after "Murph" is dangerous.

"Murph" exhausts a lot of the core muscle groups needed for mid-line stability to safely achieve maximum loads in the split jerk. The body really needs 48 hours to fully replenish glycogen and lipid stores in the muscles. Placing the body in a situation where injury is likely if exercise form is compromised and then exhausting the body the day before is really setting up a bad situation. A person could do a lighter load instead, but then whats the point of this WOD. There was a similar incident a few days ago where the CFT followed 090309, you're exhausting a muscle group a day before that is crucial for the safe execution of an exercise (here the shoulder press).

I think that maximum strength exercises should really be relegated to the opening workout of a three day cycle simply because they're some of the most dangerous workouts we do and the results are so dependent on how fresh our muscles are.

I look forward to any constructive criticism and if you think any of my physiology/logic is wrong, please correct me. Just make sure to post your source so others can learn too.

Thanks
ENS Skeehan

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

M/39/150

44/6'1"/187

JT as rx'd: 12:14 pr. single hspu are frustrating.

split jerks

205 225 235 240f 235 245f 225

big shoulder day. should have gotten 240. 245 wasn't even close. 250 is pr.

m/22/178

185
195
205f
205
210pr
205
205f

good day after murph killed me

115/135/155/165/175(f) - and hurt shoulder on last one so i stopped

As Rx'd
135-145-155-160-165-170-175*
*10# PR

(2nd time doing split jerks)
First 4 sets I did 2 reps of each, 1 each leg. Then my calves decided to lock up, but mainly on the left side. So I just finished out kicking the right leg back. I could DEFINITELY do more. Just not today

135, 140, 145, 150, 145, 145, 140
(58,44)

95
105
115
125
135
145
165(F)

Thanks Mike and Ken for answering my question

155/175/195/205/210/215/225

155 used to be my pr 4 months ago, 205 was my pr last week, I love Crossfit!

20/m/160/5'9

Had a committment during lunch and martial arts class tonight. No WOD for me.

3 mile run
22:40
then WOD
165
175
185
185
175
175
175

135-155-185-205-215-225(miss)-135

m/23/170
2nd day back on crossfit after about 4 mos off to powerlift. That said murph ate me alive yesterday...

40 mins rx'd, forgetting about the mile run after.
Honestly I think my legs would have spontaneously combusted if I tried

Today,
150x2 170x2 190x2 205 225(f) 215 225 230(f)

Yeah I know, one too many, couldn't resist
Finished up with 3 sets of 8 @ 140, 150, & 160 to practice and a 2.5 mile run. Forgot how much I missed doing oly lifts!!!

24/m/5'6/156#

The gym at NASP has bumper plates! My first time ever using them... I wish I'd had them all along. I've never felt so confident lifting before; they are amazing.

Previous jerk PR was only around 145# because all I had were steel plates that I was afraid to drop.

135#
145#
155#
165# (fail)
165#
170#
180# (fail)
175# (fail)
175#

I didn't want to end the night on a miss, so I kept going after that 175# and finally got it. Big PR for me. Not 100% on my form, but got it up without any safety issues.

Awesome!

3 mile run
22:40
then WOD
165, 175, 185, 185, 175, 175, 174

m/21/6'1/233

165-175-185-195-205-215(fail on jerk)- 215 (PR)

115# Split Jerk 1-1-1-1-1-1-1 reps

#317 forgot to mention they were clean and split jerks

155
185
205
225
245f
245f
245 pr

250lb PR
240 previous
Ready for the Mid-Atlantic Qualifiers!

135
155
175
185
195
205
205

First 2 sets were clean and split jerks.

M/42/6-1/200

29/m/184

185-195-205-215-221f // 30 minute break // 205-205-215-220-226(PR)

More than the rx'd reps, but I felt strong and was determined to hit a PR, even if it was only by 1 lb.

on the push jerk and split jerk are you pressing when your feet are in the air?

150
170
185
190
200 f

Tweaked my wrist dumping the 200, so I stopped. I'll get it next time.

85
95
105
115
125
135
145

Had to clean each rep from the floor, since the racks at my globo were being used for 1/4 range of motion squats & the like.

Assume I could have done a bit more off the rack:

135
145
155
165pr
175f
175f
155
135x3

M/43/6'/195

WU
75x3
85x3
95x3
100x3
110x3
115x3

Split Jerk

135
160f
150
150
150
150
150

Had the mind set early, that I was going to do at least 175 maybe even 180...NOT!

Stayed at 150, felt safe...no bumper plates. Lowering slow stinks!

My form was getting better on my last two sets, developing that muscle memory.

Started the day with Crossfit Endurance then did

Split Jerks
135x3
145x3
155x3
165x3

#303 Chris Skeekan-
I am no expert on anything, intuitively I think what you are saying is what I would have believed before I've done the daily WOD for about 7-8 months. However, I PR'd on both the CFT and the Split Jerk today, so I'm convinced that the fatigue makes me concentrate more on form, not less. I'd expect others with better knowledge that I will add comments as well...

CFWU x2

135, 155, 185, 195
205 press this a bit to lock it out
205, 215

225 fail, lost it out in front probably a hand position adjustment is needed.

27m/6'6"/225

7x1 198#

Cleaned each rep from the floor

115-145-155-165(f)-165-175(f,f)

M/24/158/5'7"

First time really doing split jerk cause last time I didn't have access to barbell. I'm pleased!

BWU x 2 with Samson Stretch
WU - 45# x 5, 95# x 3, 135# x 1
145#
165#
185# (F)
185#
190# (F)
190# (Previous PR via Clean and Jerl; PR Jerk)
190#

205
205
215
225- ugly, jumped from toes
225 - back on heels, good lift!
235F - slow dip/drive
235 (PR) - very slight press, but pretty good

185/185/185/185/185/185/185

130
135
135 (threw out my back a little from lowering the weight down to front rack position)
135
135F
125
140

Didn't tighten my core enough for the this lift. Spit jerk feel foreign to me so I was afraid to get my body to commit getting under the weight.

m/40/5'6"/145

115
135
145
150
155
160(f)
160

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

m/19/190#/6'4''
2 hspu's as a warmup after the cfwu

did shoulder presses
115#/135/140/145(f)/135

push jerk: 190#- not too hard, coulda done more

M/43

145,155,165,175-f,175,185(pr),190(pr)

as RX'd

185-195-205(pr)-205-205-210(fail, really close)-205

#303 Chris -I should add that I had never previously done the WOD before the CFT, so I had no "compare to" number, but I did get my first unassisted HSPUs on that one. I pushed pretty good on the Murph yesterday and PR'd that by over 15 minutes--I was very, very sore and fatigued today before the WOD, didn't matter, still had a good day and PR'd split jerk. I'm 44 and used to worry a lot about injury-I've learned I can safely hit it hard even when I am very sore and fatigued...I am sure many others on the site have similar experiences.

This is why I, like many, just go ahead and do the daily WODs and don't worry about it, Coach knows what he's doing...

m/22/5'9"/164

as RX'd

185-195-205(pr)-205-205-210(f)-205

split jerk-

185
185
190
190
195
200 (pr)
205 (PR)

225 PR

165
185
195
205
210 pr
215 fail
225 definite fail

135
145 (F)
115
125
135
140 (F)
135

I thoroughly enjoy doing things like covert Split Jerks in GloboGym while trying to hide from the watchful eye of the sounders of the "Lunk Alarm"

m 27 6'0 195
m.e. warmup-find snatch max-180pr
215/1
220/1
225/1
230/1
235/1
240/1
245/1 pr
250/1 pr

M/29/6'1/180

225 (slight press)
225
231
236 (tiny press - get it next time)

Went to behind the neck
246
256
266 PR

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

m/35/184/6'0
totals converted from kgs to lbs
154
164
169
179
184
194
204-pr

155
185
205
215
225
235
225

Passed all...going to start with higher weight next time.

67.5kg across the board

2.1 mile run to gym
Clean and split jerk, max 200lbs

#303 - I agree w/ Chopsaw - and would add the following - 1. Form; 2. Warmup; 3. Rest.

1. Form - Form first, weight next. Part of the goal is sometimes referred to as muscle confusion - if you teach your "muscles" that they are not sure what comes next, then w/in all domains they well be prepared for everything. That's part of the fatigue issue. A 7x1 isn't necessarily going for PRs each time - but the max you can do on that rep, on that day.
2. Warmup - key is full range of motion. I stick w/ the CFWU - and concentrate on doing everything properly, and making sure I'm capable of full range of motion for the prescribed movements that day, usually in spite of fatigue.
3. Rest. Those days off are key to recovery and growth.

I've noticed that when I'm able to WOD as prescribed consistently for 2-3 weeks (life often gets in the way, as well as training for a marathon right now) the fatigue has less impact on the core capabilities each day after a proper warmup.

Last point - I think Murph is close to the edge of extreme. It's an incredibly satisfying workout once completed, and an honor to do in memory of LT Murphy, like many of the other named WODs. The numbers are neat - but I'd say it's near the point of diminishing returns. It prepares you for something life could throw at you (think of the Mogadishu mile) in an extreme case - but it also potentially arms some with the argument that more is better (so why not do a double Murph? Or triple Murph?).

Warmed up with 45/95 and 115

WOD as Rx'd: 135/145/145/150/155/160(PR)/155
Form was a little sloppy on last two lifts due to weight.

M/25/157

Finished with 58 situps in one minute and 53 push in one minute followed by 12 minute TT (ran 1.75 miles).

M/24/183

185
195
205
215(PR)
225X
225X
225X

I can not seem to stand up with it. I lose the balance. Next time.

155,175,185,205(F),205 pressed out

Ok, so i didn't hold back on the weight for a change.....

95
115
115
125 f
115
115
115f
I could push the weight up, and then go into the split, but couldn't do it all in one movement. This is something i can practice maybe after WOD"s. Not easy as a first timer...But felt good to challenge and fail.

SJ 195-205-215-220-225-230-235(PR by 10 lbs)

M/43/185#/5'9"
95-115-135-155-175(f)-155-135x5-135x5
After Murph with 20# vest, very sore legs.

M/34/180/

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

155
165
175
185
200
210 pr
215 ugly pr

not bad but my pr of shoulder press is 200--so got a long way to go to get jerk wt up.

As Rx'ed
155:155:155:155:155:155:155

120/140/145/155/160/190f/190pr

80#... probably could have put up another 5 or 10 but was feeling pretty tired after work

CFWU1
BWU at 45-65-95

135-145-155-165(f)-160-160-160-160
No bumpers - kept it conservative.

Then CFE WOD from yesterday afterward.
Stationary Cycle
Descending ladder
60 sec on 90 sec off
45 sec on 90 sec off
30 sec on 90 sec off
15 sec on 90 sec off
Then similar ascending ladder.
No distance measurement
16 minutes total.

M/39/5'6"/183

145
155
165
175
185
195
205

Said I'd try for 205 last time. Got it! Now - maybe 210 for next? 205 was HARD.

M 38 5'10" 150#

7 RFT: 10 DB Split Jerks (2x35# DB)

15:29.13

155
155
185
155
155
175
175

CFWU 10-5-5

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

Swim 1.5mi 50:50

1st time I ever did an olympic lift other than deadlift, so I did 7x4 instead of 7x1. I want learn to do these exercises properly.

135
135
135
135
135
135
145x3

m/48/177

Taking a well-deserved rest cycle to allow my body to heal up and recover after several months of intense training. Gave a pint of blood, went to the chiropractor (L5 is a little out of place), iced my aching left wrist (chronic tendonitis), and tinkered with some muscle up progressions (rings at 57") today. Plan to work rest cycles into my routine every few months in the future.

Mama and the kids did the following workout before school today:

Mama
f/50/130
AMRAP in 12 minutes of the following:
Pull Ups, assisted (1.5" and 2" bands), 5 reps
Push Ups, From Knees, 10 reps
Squats, 15 reps
7 rounds

Luke
m/13/120
AMRAP in 20 minutes of the following:
Pull Ups, kipping, 5 reps
Push Ups, 10 reps
Squats, 15 reps
17 rounds

Brittany
f/11/70
AMRAP in 12 minutes of the following:
Pull Ups, assisted (1" band), 5 reps
Push Ups, From Knees, 10 reps
Squats, 15 reps
8 rounds

Great job to all - keep up the good work!

155/165/175/185-X/175-X/165/170-X/170.
Need to focus on exploding during the drive and getting futher under the bar.

135, 165, 185, 195, 195, 195, 195

just didnt feel that great so i stuck with a lighter weight

26/f/5'2/132#

teach 7am class @ CF NoHo, then:

breakfast: run 45 minutes = 6.1 miles

work, work,

then back to CF NoHo to do this WOD:
warm-up split jerks; 5x45#, 3x95#, 3x115#
WOD: 7 x 1 split jerk
135-145-155-165-170-175-180(pr!)

post: teach the 7pm class

:-D

135
155
175
185
205
210 (PR)
215 (PR)

26/f/5'2/132#

breakfast: run 45 minutes = 6.1 miles

work, work

then back to tha lab again; split jerks in 7 singles!!)

came back from "school", and all i wanted to do wuz make music... so i set out to prove myself.

WOD: split jerk 7 singles

135-145-155-165-170-175-180(new pr!)

f/21/5'4/130

95
105
115
125
130
135
140 (f)

still destroyed from murph :(

All weights in KG:

50 x 3
60 x 3
70 x 1
80 x 1
90 x 1
95 x 1 PR
100(f)
97.5 x 1 PR !!

Did clean and press not sure about form on the jerk so probably didn't want to go to heavy heaviest lift 62.5 lightest 60 fail not a bad day

95
115
120
125
130
135
145 (Fail)
140 PR

m35/170/5'8"

clean to split jerk

135
145
155
165
175
185
190
200 fail

"Tall" Christine (24" Box Jumps) - 10:23, as rx'd @ 195#

-rested about 30 min-

Split Jerk 7x1 (WOD)
95/135/155/155/175/185/185

First time ever doing this movement - I still have some work to do. Just received and started reading Greg Everett's book on Olympic Weightlifting. I'm really enjoying it so far, am learning a ton, and starting to really learn the Oly-lifts.

Thanks Coach for the workout today, see you all tomorrow!

Oh - and btw - Coach Burgener's split jerk videos in the exercise/demo section were invaluable. Thanks a lot to him for putting those up there - they helped me a ton! (especially that intro to split jerk video)

50, 55, 55, 55, 55, 55, 60-failed.

135
155
155
155
155
155

like to try more but don't have bumper plates at my globo gym

m/22/5'7"/155

95,135,155,165,175,185,195-f,195-pr

34yo/M/160#

Yeah baby PR. No rack so this is a clean and jerk PR.

140
145
155
165
175
185 PR old PR 180
190 F

Cleaned the 190, but missed the Jerk. 190 is a PR clean by 10#.

26/m/155

65
85
105
125(f)
105
115
75

135
145
155
165
175
185
195-f

Week 1 on WOD!! OMFG!! LOVING it!!!!
No rack.
163 x 7 sets

95,115,125,135,145,155,165

clean and jerk, no rack

m/18/160

29/m/140lb

CFSB

Shoulder Press 3x5 90/95/95lb

Followed by burpees dead lift workout from the 08 games.

5 rounds of:
5 dead lifts 225lb
10 Burpees

Time: 4.35

165-185-205-225-245-245-245

33m/5'10"/200#
135
145
165
185
205
215
225

f/25/5'9/137.5

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

m/26/6'1"/200#

145,185,195,195,205,185,195

followed up with
3 rds.
135# split jerk 5 rep
205# deadlift 5 rep

warm up with SP 45, 65, 95 x 10

135x3
155
175 no lock
175
185 miss followed immediately by 135 x 6
135 x 10

PR is 180 tried to break it, maybe try different scheme next time.

41/m/176cm/72kg

60-65-65-65-67.5-65-60 kgs

When I started oly lifting I could jerk more than I could clean. Now it's the other way round. I learned to clean my body weight and have to improve my jerk now. I need to land wider and deeper (longer lunge) on the split jerk.

m27/183/85kg

as rx'd

65-75-80-80-70-70-72.5kg
wanted to concentrate on technique

m/39/67"/183

cfwu x 3 (no pullups)
hspu x 2

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
180 x 1
180 x 1 (PR)

Love these, although this is my first time doing them

135
155
175
185
195
205
205

Anybody else here use wodclub.com? Great tracking tool, helps to keep your sanity instead of scrolling down the screen everyday to check your past times.

Did this one.... Got a new PR even after being destroyed by "Murph"
155
165
175
185(PR)
195(F)
185(F)
185

warmed up with 30lb x 10 reps,50 lbs x 10 reps, 70lbs x 6 reps, and 90lbs x 6 reps (practiced split jerk with 90 lbs
115
130
135
135
135(cleaner)
140 (not as clean)
140(F)

31/M/190

Did it on 3/19

As rx'd

95
115
135
155
155
180
205

41/m/155
135, 165, 165, 185, 185, 185, 185

28/6'8"/217

Micheal w/ GHD su

31:10

M/34/5'10"/197

185
205
225
235
245-F
245-F
245
255-F
Done

as rx'd
185/205/215/225/235/245(f)/245(f)
stuck at this weight!!!!!!!

Did it and am grateful
95/105/115/125/135/155/160

28/M/6'1"/215

135-135-155-155-155-165-165

could have done more but working on form.

c&sj

150-150-155-155-155-160-160

95
95
115
115
130
150
160

M/37/5'8/160

kgs
60,70,80,90(f),85,90(f),60

Kept the bar in front instead of on my back, so it was tougher.

m/30/159.5

150, 160, 165, 170, 185-F, 175-F, 170

M/26/170/5'10''

155
160
165
170
175
180 (PR)
185 (PR)
190 (F)

My friend w/ certs has helped develop my form. Much thanks to Rhino.

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

M/28/6'1"/205

1st Split Jerk
175, 180, 185, 190, 195, 200f, 200, 205f

145
155
160
165
170
175
180 -PR

Power clean and jerk:
185
205
205 (miss)
205
205
205
205

135
145
155
165
175
185
195(FAIL)
185

M/33/195

155,175,185,195,200(X),185,195

Not sure of movement yet(second time), 195 no problem but 200 having trouble with my gut and not commiting to the movement.

117
122
127
132
137
137
142F
142F

WU .5 mi walk on treadmill
SJ w/ oly bar
WOD
135/145/155/165/175/185/195

M/32/190
1-135
2-155 failed
3-155
4-165
4-185 failed
6-185 failed
7,8-145,145
9-145

Not happy with my weights, the shoulder press is weak. So added:

Standing Military Press
5x95
3x110
3x110

m/18/165/6'

115
125
130
135
140
150
160

huge improvement from last time. i didn't really struggle with 160, and last time i struggled with 150.

m/37/171

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

Last one had a bit of press in it, but I think with bumpers I would be more willing to get more aggressive with this. I liked it.

131, 141, 151(f), 151, 151(f), 151, 156

135-145-155-165-175-185-195(PR)
all up 10lbs. go up 5lbs

CFWUx2
Burgener warm up
45x6, 135x4
155-165-175-185-185-185-185
No warm down, fighting a cold after the weekend.

Jennie: 27 F 165# 5'9"
Split Jerk 1-1-1-1-1-1-1
95-105-115-125-135-140-145

Results:

175
185
195 (f, f)
195 (PR)
185
185
175

Woohoo! 195 PR. Was pretty beat after that, so I came back down. Last set of 175 was pretty challenging.

Another wonderful Globogym story:

Failed twice on 195. First try, I just didn't commit to it. Second try I came close, had the weight almost up, but lost my balance, and in an effort to not drop the weight, I tried to move forward and re-rack it. That didn't work so well. I got one side racked but the other side slipped down, and made A LOT of noise in the process. So picture 195 hung diagonally - half on the rack and half on the safety bar below - fortunately I had clips on so the plates didn't come crashing off. I nonchalantly tried to figure out the best way to get it racked without asking anyone in the gym for help. Stupid gym with no bumper plates.

95
115
135
145
155 (fail)
155
165

19/m/5'11"/161

27/m/155

95, 115, 135, 155, 165, 175, 185

I felt pretty good on this one. 185 didn't seem as crazy as it did for the push jerks we did earlier.

185
205
205
215
225
235 (f)
225

M/29/6'3/175

115
135
135
135
140
145
150

Could go heavier. Focused on form.

Late post:

WU:
then
65x3
95x3

All C&J b/c I don't have a rack.
135
155
165
165
165
165
165

need some change plates: The only next step I could make was 185 and that was to big a leap. Cleans suck b/c I hesitate to get under the bar. That means I clean to just slightly lower than a full stand. (not really a squat).

36m 5'11" 213lbs

as rx'd

225
245
275
275
295 PR
275
245

27/M/155/5'8"
155
162.5 (whoops)
165
165
170
175 (fail)
170

175
195
215
225
245
265 f
255

205lbs,

warmed up with 135lbs x 5,5,6

had to clean it from the ground.

22/f/5'8"/158

did this one in my garage so i had to clean the weight first(for lack of rack)

65,65,65,65,85(f),85,85#(pr)

no rack - clean-and-split-jerk

138
160
182 f
182
187
193 pr
198 f

24/m/175

175
185
195
205 PR
215 (failed twice)
205 solid split jerk
210 (failed)

135
135
155
155
175
175
195 (pr)
will break 200lb mark next time, could have this time but was out of lifts and needed to knock out J.T. and then get home to the kids.

155
185
195
205
215f
185
195

27 yom 6'2" 160#

Pre: Warmup x12 x3 (pullups, 65# sp x1, ghd situps, hip extensions, pushups, squats)
65# PJ x10
95# PJ x5
115# PJ x5

WOD with push jerks:

135-145-150pr-155-155-155-155

Post:
DL 135# x10
DL 225# x5
DL 275# x3
DL 285# x3
DL 295# x3 (could have gone 300-305)
500m row oool down 1:59

09.03.19

Split Jerks 1x7
95
125
125
135
165F
155
145
165
Tried to really get under. Higher weights not as well done, need practice...

85. 95. 105. 105. 105. 115. 115

27/m/77kg

60-60-70-70-80-80-80

More technique than load

Split Jerk 1-1-1-1-1-1-1 reps

40kg, 42.5kg, 45kg, 47.5kg, 47.5kg, 50kg(pr) 52.5kg(pr)

Please with the PR's

Good Fun

135,155,155,165,175,185,190

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

WOD: Ax Rx'd: Split Jerk 1-1-1-1-1-1-1 reps
PR: 125#
TODAY:
45 8x
65 4x
95 2x
115
125
130
135 f
135
135
140 f
140 f

205 all seven sets. Failed on the first and last.

as rx'd

135
185
205 (PR)
205
215 - failed
205
210 (PR)

awesome day!

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

new pr, but still couldn't get 245. Very close

as rx'd:

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

145
155
165
175
185
195
205

First time doing move:
115/125/135/145/145/145/145 did reps with 115 - started to light but wanted to practice form.

Warm-up:
3 Rounds:
20 SDLHP
10 Push-ups
10 Squats
10 Back Extensions
10 Jumping Pull-ups

WOD:
1 x 185
1 x 200
1 x 215
1 x 225
1 x 235
1 x 240 (did not get feet exactly where I wanted them)
1 x 240 (same as above

Then:
3 x 25 Glute/Ham Sit-ups

Julie f/31/4'11"/118:
85-90-95-100-105-110-115(f x 2)
Old PR - 105

Arthur m/34/5'11"/176:
135-155-165-175-185-195-205
Old PR - 195

M/32/160 6'1

1. 115
2. 135
3. 155
4. 165
5. 175
6. 185 failed
7. 185 failed

5 sets of 3, never done split jerk before so I was worried about form. Several had some presses in them which I'm learning is bad.

135-145-155-160-160

m/5-8/160/36

had to power clean each which sucked but...
115 x 5
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1(PR by 35# from last time)

I know my form has gotten better but I just feel that much stronger. I'm drinkin' the kool aid and lovin' it.

M/42/193

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

M/16/155

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

m/27/162
155,175, 185, 195f, 190, 195f, 195f
Couldn't get 195, maybe its psychological, but then again I just got 190 up.

Due to the fact that I've never done split jerks in my life and don't have bumper plates, I decided to just do push press instead.

135 x 1
155 x 1
175 x 1 failed
165 x 1
170 x 1 failed
170 x 1 failed
170 x 1 did it! and with good form.

Was having issues with dipping under the weight to lock my arms out, but practice makes perfect. I may stay away from heavy overhead stuff for a while without bumper plates though. I find it hard on my shoulders when I bring the weight back down...would rather be able to drop it and let it bounce around.

Anyhow, pretty happy.

Have never done split jerk, so began with push jerk behind neck today. Did 5 rounds of:

85x5
95x6
125x7
135x5
135x5

finished with split jerk practice with 85#.

50-50-50-50-55-60
Could of gone more trying to perfect technique.
Still pausing for a moment on the dip of the drive

22.m.135.65"

as rx'd
175, 175, 185, 185, 185, 185, 185(PR)

Last Time/PR:
180, 180, 180, 180, 180, 180, 180

As Rx´d

70kg
75kg
80kg
85kg
90kg
92.5kg
95kg
97.5kg

135
155
185
185
195
205(F)
205
205

First time doing split jerks.

25 minutes elliptical
CFWU -pullups

95
115
120
125
130
135
145
155 (bad form)

20 minutes stationary bike

M/25/185

As Rx'd

185/195/205/210/215/220/225-PR

cfwu x3 (15, ring dips)

115/135/145/155/165/175(f)/155

27M 6'5" 225

m/30/6'3"/180

135
155
165
175f
175
180 f - So close
180 f - Close

After a 1/2 hr spinning class I was shot

135
185
205
225
225
235
235f

as rx'd

135
155
175
195
205
215(f)
215

185
205
205
225
225
245
245

Followed it up with 3-3-3-3-3-3 seated dumbbell military press (85lbs. bells) and 100 crunches.

115
135
155
165
175
185f
175

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

C-
worked up to 165-165-170-175

m/40/6'0"/192

sub'd for 3-3-3-3-3 push press

95-115-115-135-115

32/m/6'2"/204

155 (right leg forward)
165 (left)
185 (right, shaky)
185 (left)
195
205
205

Last 3 sets all done with left leg forward. Felt awkward with right foot forward.

Phil 4:13

5 x 3 squat
5 x 1 split jerk (135, 155, 165, 175, 175)

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

Happy to get beyond my body weight. Frustrated that my technique was the limiting factor. I need to practice these.

45/M/156#

SJ singles up to 195#

As Rx'd
First time with the split jerk...
95
125
135 (F) All about form I know I've got it in me...
135 (F)
135 (PR) Switched feet... felt like superman
135 (PR) Something about getting it a second time to prove myself!
145 (F) With solid form will come solid #s!!!

M/47/6'/185

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

Split Jerk 1-1-1-1-1-1-1 reps

135-140-145-150-155-160-170
------------------------------------
Compare to 081216

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

Done on 3/20. 39yom/190

1/3 cfwu, 75 x 2, 85 x 2, 135

185-185f-185-205-225-235-245f

I'm curious about what I could push jerk. I might go the Dimas route just to try next time.

135,155,175,185,195,205x2

Course 2 miles, CFWU 3 rondes avec ring-dips + stretch.
WOD : 115-135-145-155-155-165-165(PR)
Va essayer pour 175 prochaine fois

Kgs
70,75,80,82.5(PR),85f,85f,85f

Getting stronger:

Today: Last Time:
140 135
160 155
180 175
190 185
200 195
210(pr) 205
215(f) 215(f)

My form was ugly and I definitely pressed out on the heavy sets, but I'm still getting stronger anyway.

Clean and jerk 135,175,195,205,215f,215f,200

185x2
195
205
215
225
230f
225f
saint pattys in savannah killed me

M/34/170

No rack. Clean and split jerk.

95/105/135/145/155/165/175(f)/165

m/35/154

145
165
170
175
180
185-pr

f/34

55
65
75
80
85
95
100-f

125 135 140 145 150 (pb) 150 (f) 145 145

Split Jerk 1-1-1-1-1-1-1 reps

95-135-145-155-155-160-160

In kg
50-60-70-80-85fail-85fail-70-70

Form felt strong, on all sets but the 2nd to last set. Same weight as last time, but form was much stronger.
135
155
175
185
185
185 Dropped the weight
185

135-135-155-175-185-185-185. Dropped the weight on the 2nd to last set. Last set was strong.

Weights in kg.

50
50
55
55
55
55
40 (2 sets of 4)

Form needs to be improved.

Did power clean and jerks, PR'd on both power clean and jerk with 210.
185-190-195-200-205-210(f)-210pr

Got up to 195# but didn't feel comfortable with anything higher without being able to dump (my gym is a "dump-free" facility), so I then went to power cleans. Got 245#, a pr.

95
115
135
135
135
145
145
145

Didn't have much today. Strain an ab muscle playing on my rings.

--------------------------------------------------------------------------------

CFWU x 3

145
155
160
165
175
185 (PR Tie)
195 (PR)

95-135-155-175-185-195

M/36/148

@ work, 7th set 180#, PR by 15#

as rxd,

previous PR 208

201
221 NEW PR
221f
221
221f
221f
211
211
211
211

F/41/130

80
95
105
115
120 *PR*
125 (F)
125 (F)

M/25/5'10/160

95 WU

135
155
165
175
185 PR

5'8 184 36
185
195
205
210
215
220 failed
220-up but shaking like crazy.

still sore from Murph and first time with the split jerk so took it easy for form.
M/25/5'2"/155
85
95
105
105
115
115
125

105 x 7

48 kgs - 53 kgs - 58 kgs - 60.5 kgs - 60.5 kgs - 63 kgs - 65.5 kgs
Total: 144.1 lbs

as rx'd

80kg - 85kg - 90kg - 95kg - 100kg F - 100kg F - 100kg :D

Knee was bothering me from Murph (w/vest) and I need to work on form, I can definitely get more on these.

1) 155 lbs
2) 165
3) 165
4) 165
5) 175
6) 175
7) 185

m/21/180lbs/6'2''

135
135
155
155
155
165
175

Ran out of iron, again.

1)135
2)140
3)145
4)145
5)150
6)150
7)150

WU: 3 min single unders, 10x45# split jerk, 2 min SU, 10x95# SJ, 2 min SU, 5x115# SJ

WOD: 135, 145, 155, 165, 175, 185, 195 (PR)
2 min SU between sets.

cleaned from floor.

115,135,145,145,145,145,135

wonder if i could add 10% to this with bumper plates and proper space to toss the weights on failed attempts.

cleaned from floor.

115,135,145,145,145,145,135

wonder if i could add 10% to this with bumper plates and proper space to toss the weights on failed attempts.

145, 155, 165, 175, 185, 185, 190

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

135,140,140,145,150,150,150- rested 3 minutes between sets

First time doing split jerks.

29 m / 6' 7"/ 265 lbs

115 lbs (3 reps just to get a good feel)
135
145
155
165
175

probably could have pushed it with more weight, but wanted to be safe first go around.

26/M/170
Did 5 sets of 3 by mistake
95
115
125
135
135

knees hurt so i did reg. jerks
185
185
185
195
195
195
185

no energy big weekend with furniture and hill walks 2X
practice alot with 95#
115X2
135
140
145

45 X 2
55 X 2
60
65
70

Kept weight light. have a shoulder injury.

95#
105#
115#
125#
135#
145#
155#

68kg
78kg
83kg (F)
80.5kg (F)
78kg
78kg
80.5kg (F)

More of a push press than split jerk as cruciate ligament damaged

m/5'9/32/209lbs

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1

Felt good... could have gone heavier.

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

1st day crossfitting after a two week break in between switching workouts. Not the best.

30-m-170

did these on thursday , and i tweaked a muscle. out for a few more days ...No crossfit is killing me.

worked up to 205 then it hurt

48/m/190

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

135x10

175/185/195/205/215(f)/215/135X10

on that last 215 i was losing my form and actually had to push the last 1/3 of the move with my shoulder/arm strength alone, so i stopped there.

95
115
120f
115
117.5
120
120f

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

m/36/6'4"/97kg

70kg
70kg
70kg
80kg
80kg
90kg(f)
85kg (new pb)

44/m/166

135
145
155
165
175
185
195

tied PR, still kind of awkward for me, next time go up

CFWU x 2

Split Jerks 3-3-3-3-3

66
76
86
92.6
99

1RM was 87# in March 08.

In kg:

30
35
45
50
55
60
65

Need to stay light on these and practice technique next time

95
135
155
165
175
185
205 (f)

push jerk instead...still nursing my damn hip

135, 155, 175, 185, 195, 195, 205

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

400m run 1:17
400m run 1:21
400m run 1:20
200m run 0:37
200m run 0:40
200m run 0:39
135/1; 145/1; 150/1; 155/1; 160/1; 165/1; 175/1
M/48/184#/72"

In kgs.

50 x 1
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
50 x 6

135
140
145
150
150
155
160 (barely)

used lb plates. may have used the women's bar, so loads may be overestimated.

28/m/6'4/210

Push Jerks

135
155
165
170
175
180 f
180 PR

from the ground
first time doing this WOD
135
185(PR)
155
155
155
155
155(this rep from the up position)

155-185-195-205-215(f)-205-215-220

first time doing split jerks
5x115
5x135
5x135
3x155
3x155
1x185
1x185

m/35/5'9/178

CFWU - 3. Reg. Superman. Burgener.

145,155,165,175,185,190,195
Not bad overall. Last 2 sets a bit of a struggle at the top. Hands in closer to delts. Elbows just in front of bar.

175-185-195-205F-205F-205F-205F

47/M/185
135 x 2
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
200 x 1

1x135
1x155
1x165
1x175
1x185
1x185
1x205

The Reverent: M/31/200

185
195
205
205
205
215
215

28/m/185

195# for sets across

EJ
M/35/168
185,195,205,215,220,
225 F X 3, THEN...225 FINALY
(230 IS PR FOR REGULAR JERK)

33 yom 200 lbs.

135
185
185
195
205
215(PR)
215(PR)

m/ 26/ 200 lbs./ 74"

185
200
215
225 (PR)
Switched to behind the head jerks for the last three.
185
185
185

Then did a few clean and jerks at 185 and 200, and some OHS work. Then some dislocates, just to make sure my shoulders still move tomorrow.

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

subbed push jerk

145, 155, 165, 170, 175, 180, 180

form needs improvement: I think I'm doing more of a push press than a push jerk since sometimes I was still pushing with my arms after my feet hit the ground.

155
165
175 for the rest

135
145
155
175
185
195
195

Clean and then split jerk
95-145-145-145-145-165-165

no rack. clean then split jerk.
did workout after completing 3/31/09 wod

110/130/150/165f/160f-jerk still strong, cant clean more than 150-need rack

125 wu
135
135
155
165 form bad
155
155

lunch workout:
20 minutes hill workout on stationary bike. RPMS 90-100 level 14
15 minutes on C2. Damper 4, SPM 16, split~2:00

evening:
cfwu x 2

135 x 2 (R,L split)
145 x 2 (R,L split)
155 x 1 (R)
165 x 1 (L)
170 x 1 (R)
175 x 1 (L)
180 x 1 (R) fail
180 x 1 (L)

First time doing this WOD. Once I focused on driving the weight up off the shoulders (not hands) and dipping under it, these felt solid. Surprised at amount of weight that went up. Aiming for 200 next time.

first time doin split jerks
100 pounds 3 reps

46/m/195
144
155
164
177
182
nice crisp punch up

50
60
80
90
120
100
100

Meyer- 135-155-175-185-195-205-215-220PR
G-80-85-90-90-95-100-105
s- 55-65-75-75-85-85-85

@ home

D-148
W-110

M/31/6'/174

60/70/75/80F/60x25 (technique)

*kg

45# for all learning mvmt

45
95
135
145
155
165
135

23.m.137.65"

as rx'd
185, 185, 185, 185, 185, 185, 185

Last Time:
175, 175, 185, 185, 185, 185, 185

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

145 lbs max

I wasn't sure if I should change my legs every rep but I did is that right?