I have to get one of those.

Nice early post...Thanks Coach.... I am off to Mexico to celebrate my parents 40th wedding anniversary....It will be my first cruise.... Looking forward to a few WODs between shots of Tequila......Do you think the cruise ship chefs ZONE?

Adios

Whoa, nice early post!

O I love it- early WOD posting and its one that I really like! Not gonna do 1RMs, maybe 3s but still good :)

Reading new cookbook and gettin ideas to put my paleo twist on 'em..

Git ready to giddy-up fer this one!

QUESTION;
today during overhead squats i got extremely bad headaches in the back of my head.
this has never happened before and was wondering if anyone had experienced this before or could give me input.
I always do the CF warm up and never have experienced in the past year of doing CF.
Thanks CF Family,
tom

I was kind of praying for a heavy day, and here it is :) Still gonna suck, but at least i know I won't gas out!
If anyone cares, I got to participate in the CFJ video posted! :D (I'm the guy in the white wife beater, now you have a face with a name).
Couldn't thank Bruce enough for doing that clinic at the Cert out of the goodness of his heart. He cleared up a lot of things for me and I can honestly say my 500m row time went down by at least 10 seconds just off his instruction.

Damm, I have to wait till I get home tomorrow to do this WOD. I'm on the road and have zero gear. Might do something insane, something with a lot of Burpees. Burpee Mile , maybe?

holy early post batman

I'm confused. Before the jerk, is it a hang clean or a power clean? As I understand it, power clean is from the floor, and hang is, of course, from the hang position. It can't be both.

Help!

Also, I posted a FRAT on "yesterday's" WOD for those of you i regularly speak with (fat tony, Herm, Strong Lil Pony, s'more, Playoff Beard, etc.) It's post #343 if you want to check it out. Just didn't want to take up the space on today's and look like a hog.

Commando Steve leading the charge early in the Australasian Qualifiers with a 6:40 in the first workout

#9 Kevin C.
It can be both! In essence, what you will be doing here is getting the bar to the hang position. At this point, you will clean it, but NOT into a full squat (aka squat clean). It will be more or less a 1/4 squat position, perhaps less or perhaps a tad more. Then of course you will stand tall, take your breath, and jerk the hell out of that weight. Hope that helps! Make sense?

#11 Rookie
Jesus, that is like HALF the time it took me! How did you fair? I hope you're kicking a$$ and takin names down under!

NICE!!! But i'll sub i injured my shoulder but is no soooo bad hurts but not too much...
Big hugs to the FRAT!!!
And Eric Gohl...DO IT!!!

Love OHS's! Yummy!

"Nancy" - my mom's name :)
@ 90 # 16:40

**PR and used a higher wt! **

And this was post work, post second job, and had the shakes because I was hungry and ready to eat. So all in all, pretty good!

Erin

#12 Eric,

Thanks much. Makes sense.

Kevin

Mother of early posts. Sweet...time to bust out the bumpers!

I'll hit the first qualifiers WOD again two pe three weeks from now i know that i could hit s 9 something with a good shoulder...i'm looking the video and i'm watching the exact moment that i injured...damn just right there!!! Ugh..

make that 5:49

eric - just judging unfortnately due to my knee injury

Rookie- dang, I was hoping you were all healed up and showing all the guys what's up! That time though...wtf...that's insane. I'm assuming he's a bigger guy? The C&J was what got me for that WOD. Interested to see how things fair for #2! Keep us posted please!

A Post by 8:00 CST. Thank you!

playoff beard--thanks for the shout out man, definitely seeing progress. Nice work on Nancy, you slaughtered it!

eric gohl--do it up man. what city is the qualifier in? I am right outside Pittsburgh and would love to come and maybe volunteer and watch at least if I can get time off etc. let me know!

Horray for early posts! This means I can go to sleep early, without laying awake wondering what I'll be doing tomorrow. Aww, who am I kidding, I don't lay awake...I stay up and hit refresh max reps for time...

fat tony-
Gahanna, Ohio @ Rogue Fitness, May 16th/17th! Now my MOM is even on me to go and try lolll. And she doesn't even like me doing this stuff ("You're working too hard!!/"That's too much!"), so funny.
I'd love the support if you could make it. I'm still iffy on trying, but the pressure is wearing me down lol. Might invite my dad too (if i go), would be good bonding time/ introduction to CF for him :) hehe
What to do what to do...*sigh*

Hey guys:
Quick question for someone relatively new to the power moves. Should I count my first couple reps as I'm working up the weight, or only count after i know I've reached my max load. Thanks - crossfit is awesome!
M/25/5'9"/135lbs

Awesome early post, I was praying that for some strange reason it would be posted and look what I found! This is great, the workout will not zap all my energy with insane met con, which I always love. I have a tournament starting at 9am, this means I an get up at 5 go to the gym at 6 and still make my baseball tourny with no problems.....COACH you rock...

Rookie that sucks you are still on the semi-quasi DL I was reading your post about the time, i thought the same as Eric..."dam that kid is awesome!"

Fattony what side of pitt are you on? I am in NYC, and go back to Buffalo quite a bit...if I am ever out that way we should train together

Eric you are the man looking like hollywood in the video haha, love the frat take care

S'more my brother hows the lil one? I see you have a steady regiment of coffee and no sleep, ahh you must ready for some nice heavy lifts!

Allison, Cookie, In8Girl, and the rest of the ladies as always I am jealous of your speed and ability, I know if we were to met head on it would be no walk in the park ;)

Aight Side hugs for all my brothers...ladies I give either side or straight whatever your feeling

LETS DO THIS!!!

Oops, that shoulda been "quick question FROM someone relatively new to the power moves."

Stephen

stephen, i would start counting after you reached your max.

love this lift.

Hey everyone, step up and support the RRG. Don't feel limited to the amount specified. Now's the time to give something back to crossfit even if you are not cerfitified. $1000 is a small give back. If you've been doing these workouts on the web, pony up a few hundred to get this thing started. you won't be sorry.

There are a ton of whiners out there who say crossfit has injured them when they were injured simply because they are wimps and whiners. More people are injured from lying in the sun or walking their dog then doing Crossfit.

Pony up a few bucks and don't let the economy hold you back. The fundamentals of the economy are sound. Don't be a whiner.

Eric Gohl:

What's up Brad Pitt? Lookin' fly brother man!

Figures... Did 3-3-3-3-3-3 Squat CLeans after :40 on the bike this afternoon. I'm always down for Cleans though.

Get some, Go again!

About to leave for the gym, and new at this Power Clean. Wish me luck.

Great idea for today. 7 thumbs up yo.

I'm gonna crush this

love the early posts.

anyone know the last time we did this?

jg

question to all the vets...

I cant clean the bar because of that problem in my arm that I have told some of you about previously. Would it be just as good to do these jerks starting from a racked position? Or would I be losing a lot without doing the clean portion of it? I guess I could always do dumbbell hang cleans and then do the jerk from a rack. Please help me out guys and gals!!

gohl, fat tony, beard, herm, s'more, pony and everyone else tear this one up!!

to # 36: almost exactly one month ago.

question for all the vets...I am not able to clean the bar because of that arm problem that I have told some of you about previously. Do you think I would be able to do the jerks from a racked bar? Or would I be losing to much not cleaning the bar? I guess I could always do dumbbell hang cleans and then do the jerks from the rack. Let me know guys and gals!

gohl, fat tony, beard, herm, onefastbird, s'more, pony and all the others tear this wod up!!

GLGB

Here's a question. What does that mean 1-1-1..? Do I rest between one rep, or do I do something like cardio inbetween? Answers would be greatly appreciated

OH and here is another question: If I did the WAD and then something else would I be getting into issues with overworking the body?

OneFastBird21 and Playoff Beard-
Hollywood and Brad Pitt??? Hahaha, you guys are killin me. That's hilarious but thanks! lol

Flash-
Not sure what's wrong with your arm or if you want to share that info so I won't ask. You could try to just max out with dumbbells if you're capable of cleaning those instead. Although it would be quite a bit harder to stabilize at the top of the jerk.
I'd say the way you mentioned as well could work so long as you keep record of it when you post results.
I'd have to know more about the arm though to give the best advice. Don't want ya tweaking anything!

#36 and 38
We've had "clean and jerk" in 1's and 3's and 5's and "hang power clean" in 1's and 3's but I have no record of "hang power clean and jerk" since 061204. Maybe before then but I don't have records.

crush away allison....... crush away!

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

The failures were cleaned successfully, and jerked to overhead but I couldn't get lock out without pressing the last couple of inches.

F/33/61kg

#40 KevintheNewbie
First...welcome to Crossfit :) I hope you enjoy it as much as I, and all the others here (and some that don't post) do! It's rather addicting.
Today's WOD is an attempt at your max weight hang power clean and jerk, meaning 1 single rep per set (of which there are 7). Warm up properly before you do this! You can either work your way up each set (recommended) until you find your max weight, or you can try and gruel out 7 sets of a single max weight of known value to you and try to prevail. As for rest in between sets, typically 2-5 minutes is allotted before the next attempt. No work in between, just chillin and getting your head around your next attempt. Hopefully that clears up that question!
As for the "should I do more/is this it for the day?" question: Yes this is it for the day. You should hit these as hard as you do when we do something like...oh say..."Nancy" from yesterday. Personally, I feel especially mentally fatigued after the heavy days. You can do more if you so choose, especially since it's the end of this 3 day cycle. Sport of choice or any other rec activities are never looked down upon (unless it's bicep curls). However, always go by how you feel. If you're feeling like toast, sore all over, achy, dragging a$$...recognize that and back off.
Helpful? I'm crossing my fingers that it is!

Oh, I like this one.

Hang power clean and jerk

225
235
245
255
265(f)
270
275(f)
275

get some go again!

don't forget to sign up for the RRG. Give something back! you won't be sorry.

Thank you Eric, that was really helpful!

Oh thank God! I cant even explain how happy I am that tomorrow is a heavy day. Nice and simple, put the weight on the bar and move it... nice, get it done! Good luck everyone

Well Gohl and everyone else...

When I was younger, about five years old I fractured elbow and had reconstructive surgery on my elbow. Well the amazing surgeon (sarcasm) put my newly reconstructed bones back in the wrong spot. Now that I am older I have barely any pronation and supination in my right arm/wrist. The problem that I run into doing cleans is I cannot get the bar into the "clean position" with my elbows out and the bar resting on my fingers/shoulders. When I try to do this my right elbow shoots way out to the side becuase I do not have the pronation or supination needed to get the bar into the correct position. Let me know if you have any more questions about this that may help you understand more and be able to provide further feedback it is not a touchy subject at all with me just something that I have to put up with in living my life.

#50 Willy T...

If it were only that easy!!

I wll own this wod!!!love any form of clean and jerk

hey rookie!!!

what was the times for the second qualifying WOD?? and have they announced what the third WOD is?

been checking the website and nothing on it so far...

carter

60kgs. jerk pr

28-f-74"-173#

commando steve again dominated the 2nd workout and looking good for day 2.

Eric Gohl:

Good chance I will be in Gahanna cheering on a couple of folks from Cleveburg and Apolloswabbie. Make sure you find me and say hello :=)

Gonna try to find a CF-friendly gym in San Fran for some type of WOD in the AM.

Rookie, post some times. How did Matt Swift do?

I'm dying to find out.

I did the first workout in 11:30 and the second in 12:40. The second was pretty awkward for kipping pullups as I had to use a gravitron pullup assist machine because the rowers and good pullup bars are different floors of my gym. Or maybe it was the fact that burpees suck and rowing makes pullups insanely harder.

anyone who's looked for a C2 for sale online knows that THAT is one EXPENSIVE line-up in that picture.

Rookie:

Thanks for the updates. What was Steve's time for the second workout?

steve did 8:08 for 2nd WOD. matt swift a couple of mins behind after the 2 workouts. tomorrows workout could be really nasty. there's 1200m run and sand dunes involved. competition is tight and 2 mins separates 1-20. more updates tomorrow

2 minutes separates 1 -20! That's amazing. My 24:10 wouldn't really hold up.....

55,65,75,85,95,105,115

3 sets mixed grip pullups
3 sets reverse grip bench presses 70lbs

bought Vibram five fingers yesterday liking them so far. But, wish I would have gotten socks, cold feet.

No Compare to?

"commando steve" is not "the commando" from The Biggest Loser (Aus version) by any chance?

eebs. correct. absolute machine

oh yeah weights... never done hang clean/jerk before, and done sfa O-lifting in general. got up to 58kg, with a couple of failures and poor form. can only get better I s'pose.

@ Rookie #66 2:35am

Wow. Thought he was a tosspot until he swam a decent distance at a good clip in calf-high army boots. Well impressed. That can't feel right.

Started Crossfit last week, so I am just learning all of these lifts. Last two days (overhead squat yesterday and hang clean and jerk today) have been an education for me. I think already I am seeing the benefits.

Hang clean and jerk 1-1-1-1-1-1-1
95lbs-95-115-115-(attempted 135 ... not there yet)-115-115-115

EARLY DELIVERY!

Sara went into preterm labor, at 27 weeks, on thursday morning. After over 30 hours of trying to stop the labor, things took a turn and it was vital to deliver the baby.

JACKSON BARRETT TRIQUET was born yesterday afternoon at 3:54....weighed 2 lbs 11 ounces....14 3/4 inches long! MamaroCk (Sara) delivered by c-section, and was calm and ahppy through the whole thing, right from when we walked into the hospital, stating over and over "Everything is going to be just fine honey! I KNOW this!"

Most baby's need to be on a respirator, at that early of a delivery (27 weeks), because the lungs are so immature. Jack, aka "litTleroCk", breathed on his own for the first five minutes! They then intabated him to help him breathe, but removed the respirator again this a.m because he wanted to breathe on his own! So strong he and his mama are! I am blessed, an grateful all went well according to His plans! Thank God!
I am also grateful for the friends and family that immediately jumped and said "What can I do, what do you need". Jeannie and two other super stars BCF'ers were there as it was taking place, and waited patiently as we got back to the room! Thank God for wonderful friends! And thank you for all of the messages and emails and FB messages sent! They mean the world to us!

There have been some many things that have happened over the last couple years that I have been crossfitting that I have shared on here! I HAD to share this one!

Thanks again everyone! I love this CF family!

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

well done JroCk,hope all goes well,with the wee one and Sara.

JroCk - God bless you all as you begin your life together! Congratulations, and I'm thankful that everything is going well, especially that Jack is breathing on his own - that's fantastic!

J, Sara, and lilJ, congrats!

JACK, welcome to the ride of a lifetime!!!

Australasia results, day 1:

http://www.crossfitfx.com/index.php/Main/Comments/regional_quailifier_day_1/

As Rookie stated, Commando Steve is CRUSHING this.

#24 Kat - Good one!

#71 JroCk - Congratulations to your new little family! Sara already displayed 'mothers intuition' walking into the hospital...What a miracle ~ litTleroCk at only 2#'s breathing on his own...that's just amazing ~ Must be the CF genes! Take good care ~

JroCk CONGRATS BRO!!! This is the real deal brother welcome to the fatherhood (i don't know if again or it'a your first baby) i saw that was a very early delivery brother but your son is a crossfit baby so he is strong i know he will be great and lifting his head...congrats bro me and my famlily sends to you and your family our best wishes, big hugs and bad english

Again...congratulations JroCk we are extremely happy for you

Ps: now you will see why s'more hit bad times at the wods haha!!

JroCK- Oh so happy for you! Much love to Sara & lilTLEeroCK :)

Eric- I think you should take up the mantle worn by bingo in Jan and JPW Feb(?) re: explaining the WOD in depth to the newbs for the month of April. You always post early, and you write very well. Maybe even break it down a bit more, and possible subs. Explain how form is so crucial for these strength WODs. Maybe review concept of scaling... BrandX is vastly underrated...Look back to the Jan/Feb posts - they were great. Even though I would go over videos, read the FAQ and write emails to people with questions, I still derived benefit from the newb posts. Just my $0.02

95
115
125
125
135
135 (f)
115
115

Oh's! are delicious.

1st time w/ this lift

95
105
115
115
125
135
145

+ Tabata sit ups

Male/27yrs/6'0"/173lbs

Hang power clean and jerk 1-1-1-1-1-1-1 reps

170
180
190
200
210
220 (Clean, no Jerk)
220 (Clean, no Jerk)

Wrists were destroyed after this one.

M/40/193

Hang power clean and jerk 1-1-1-1-1-1-1 reps

185-185-185-185-175-175-175

F/19/5'5/165

75
80
95
95
105
115
115

Finally got over my mental block @ 95#!

Question
41 m
5'10
180 lbs

I have a partial rotator cuff tear and have to go easy on overhead workouts. Overhead squats and thrusters especially get me. Its not a strength issue but a pain issue. Even the 95 lb overhead squat from yesterday strains my shoulder. I due fine on workouts like today but HOLDING the weight for any time kills. If I drop the weight so it doesnt hurt it seems like I'm missing the point of the workout. I had to drop to 55lbs yesterday to do the WOD.

So question

Drop weight and do the WOD or find a sub for overhead squats etc?

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

Need chalk and bumper plates. Not confident with the grip on the clean.

185
185
205
205
205
205
205

41/M/147

as rx'd

135
155
166
166(f)
166
171(f)
171

#51 Flash
Dang man, my jaw just dropped with that story. I'm really hoping the surgeon had some kind of repercussions for something like that. There is simply no excuse! But let's look past this and keep our heads high regardless.
I think the plan for today you stated would be completely acceptable for you (db HPC, then jerk after/later). Or you could just go straight up dumbbell for the whole thing and still make it one movement. If you go DB style I'd say the extra work you'll have to do to stabilize 2 separate weights overhead will certainly increase some benefit there. But with that in mind, be safe! No matter what you choose go out and kill this thing :)

#57 bingo
For real?!?! Man if I go to the Qualifiers it'll be like a pre-Games meeting! haha sweet! I'll definitely let you know the plan

#71 JroCk
CONGRATULATIONS! And in true Crossfit style Jackson wants to get things done as fast as possible! Haha, that is so great to be having him "fire"-breathing on his own already too! Born at 3:54?? That'll probably be his first Fran time! :D Congratulations to you and your wife again. Such great news

#78 Strong Lil Pony
I'd be more than happy to do the "Monthly Newb Intro". The only reason i didn't volunteer for it before was because I was somewhat in that category myself! Even though i felt i had a fair grasp on this stuff, I didn't want to say something and have it be bogus. If you and everyone else thinks I'm qualified for something like that though I'll give it a shot, sure :) I'd be honored!

Congrats JRock!! Glad to hear the lil one is as strong as his parents! Hope all is well and only gets better for you and yours :)

155
165
175x2
185x2
195
go higher next time
now Im off to take my firefighter 1 test for the rest of the day Im a little nervous so wish me luck everybody

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

m/41/200/5'11"

1st time doing these

I stopped when the clean part started to look ugly and feel wrong. Grip was giving out on me too.

WU: 70 jacks
10 back ext
10 roman situp
5 dip
3 pullup

45x1
67x2
89x4
94x3
100x3
105x3
111x3
116x2
122x2 (could not maintain form on clean, so I stopped)

#71 JroCk Congratulations!! It would be kinda cool to save this whole day of posts to share with your little man one day when he has the title "fittest man on the planet"

Welcome Jackson! Sounds like you will be ready for your first WOD soon.

#88 Eric

Yes we have faith and trust in you.

150 5'7.5" 34 yom

175x1
180x1
185xc no jerk
185x1
190xc no jerk
175x1
175x1

18/M/180

135
145
155
165
175
185
195 - failed once and succeeded on the second try

+100 DU (club 3000 for april) with one ring handstand every time the rope stopped

Man I wanted to go on so bad and try 200! Just the thought of putting 200 from the group to above my head is something to get excited about, but I stopped at rep 7.

Kneeling hang clean and press
95,106,117,128,136,147,158
Still working through back injury

Just wanted to send a hello to Bruce and his family! A truly awesome family and great rowing coaches. His teenage son taught me to row on the water and was very patient...

Still not fully recovered from the burpee mile. Also, hands (grip) were a limiting factor from last night's Nicole.

95,135,145,155,165,175(f),175

2K Row (8:20)
CFWU (58 assist)

75
85
95
105
105
110 (failed)
105
105

inclined sit-ups (15 reps) interleaved

Two quick questions:
1. For the hanging power clean, if I drop below 1/4 squat to catch the weight, does that count as a failure?
2. For the jerk, does it matter if it is a split jerk or should I keep my feet side by side unless told to split jerk?

JroCk

Congrats! That is totally awesome.

In a couple of years you'll have a work out buddy like the Martins.

Just last week my 3 year old daughter was OHS a baseball bat.

As rx'd: 155-165-170-175(f)-175-180-185

38m/6/183

as rx'd

185.190.195.200.205.210f.210pr

I really need some coaching on form...when I start getting heavy, my poor form catches up with me.

Very lackluster loads.

Std warmup (pushups, dips, singleunders, etc)

Lifting Warmup: 45x3, 65x3, 95x3

WOD:

125, 125, 125, 125, 125, 125, 125

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

CFWU
10x-30lbs
5x 40lbs
45,,50,50,55,55,55,60

Nancy- 26:40
RFI:
I'm working on a research proposal for Air Command and Staff College on our fitness program and I seem to remember some comment in one of the video's about the Air Force and Crossfit but I can't remember where the info was located. I'm hopoing to interview the Wing Commander from Luke AFB since he just opened an official Box. Last year when I was stationed at Balad AB Maj Gen Field mandated 3 crossfit workouts a day for all his deployed airmen and posted a beginner and intermediate conditioning program to assist newcomers to the program and I think his experience with implementing the program would be vital to my research. If any of you can help me get in tough with either of these gentlemen your assistance would be greatly appreciated. Thanks.

Congrats JroCK! All the best to your happy family, I hope everyone heals up quickly and well.

Hang power clean and jerk 1-1-1-1-1-1-1 reps

Warm up was
10 ring pullups (dead hang)
10 ring dips
10 inverted grip dead hang pullups
30 squats
30 situps 40 lbs
30 back ext 40lbs

WOD rounds
1. 105lbs
2. 125lbs
3. 135lbs
4. 145lbs (F,F, got it up)
5. 150lbs(F,F, got it up )
6. 155lbs(F,F, got it up)
7. 160lbd(F,F,F,F,F,F went to squat clean from the ground and got it up)

I guess I'm not use to HPC's, it was really hard to clean the weight from a standing position, in the pull I didn't want to squat, i had a real problem getting low.

M/27/72/190
133
143
153
163 FAILED
153 FAILED
153
133
+ INVERTED HANGING SIT UPS 3X10

41/m/176cm/71kg

60kg (~133#) hang power clean and jerk, 30 reps

13:10

135
185
155
155
135X3

135,135,145,145,135,135,135

dropped down to 115lbs after to work on the Hang Power Clean
30 push press with 95lbs

135, 145, 150, 155(f), 155, 160, 165

Then 10K Row 45:14

Still really sore from yesterday.

On the Hang Power Clean are we pausing in the rack position then jerking the weight or is this supposed to be cleaned then straight into the jerk without a pause in the rack position. I was watching a video and this dude was doing them with no pause or breath in the rack he goes straight into a split. I'm thinking pause and take a breath. Right on!

M/24/183

As rx'd
155
185
205X
205X
185
195
205 no jerk

M/35/185

135
145
155
165
175
185
195

31/M/205

Didn't have enough weight. Worked on form

125 lbs 18 reps

after a 2 month break i'm baaaack!!! Just finished my garage gym and gave my rogue bumpers there 1st test! still need to get some 2.5 & 5lbs weights though. missed the hell out of CF and it's great to jump back in.

135, 155, 165-F, 155, 155, 155, 155, 155

did some gymastics work on the rings after

209 lbs.

I'm baaaaack!! after a 2 month hiatus from working out & CF i just started back up today, in my new created garage gym, which was finished up last night! Still need to get some real iron in 2.5 & 5lbs so i can zero in on my max amounts.

135, 155, 165-F, 155, 155, 155, 155, 155

In regards to comment #84:
Question
41 m
5'10
180 lbs

I have a partial rotator cuff tear and have to go easy on overhead workouts. Overhead squats and thrusters especially get me. Its not a strength issue but a pain issue. Even the 95 lb overhead squat from yesterday strains my shoulder. I due fine on workouts like today but HOLDING the weight for any time kills. If I drop the weight so it doesnt hurt it seems like I'm missing the point of the workout. I had to drop to 55lbs yesterday to do the WOD.

So question

Drop weight and do the WOD or find a sub for overhead squats etc?

Comment #84 - Posted by: Marinekayak at April 4, 2009 6:08 AM

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

Marinekayak,

I have the same problem and hopefully my answer will help: about 10 years ago i had a snowboarding accident and tore my rotator cuff-i refused surgery-now years later i have extreme pain in my arm and shoulder-my personal experience has been to push through with what ever workout out there is just modify the weight-3 years ago i tried subbing exercises because they hurt my shoulder and in my own opinion only held me back on the crossfit wod's-alot of the pain you will feel will be arthritis setting in where the tear was-if you can work through that your doing good-it will subside over time-i have gone from 1 handstand pushup to 15 and from 25 pounds over head to push jerking 225-so i believe it can be done-just listen to your body-if it says it needs a break, give it one-good luck my friend

JroCk: Congrats Brother. Hope all is well with the Mrs. and the Pebble.

Herm, are you and Cookie in town. Text if you get a chance.

Still searching for a CF-friendly gym near the hotel. Frustrating...

33/F/5'10"/155

I have done several double WODs and extra lifts these past few days, so I was going to take today off...I just can't pass up jerks, though ;)

First, PR'd on shoulder press:

110x1

Then, did the hang power clean & jerks at a modest intensity:

110
132
142
132
132
132
132

Numbers are below PRs for both power clean and jerk, but was still happy with the amount of work I did today.

bw 165

135
155
165
175
185 (fail)
180
185 !

F31/118/5'0"

85
90
95
95
100
100
105*Fail

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

oh…I was mistaken. We did hang power clean singles on January 18, 2009, and I PR’d with 132. So, I guess I can call it a 10 pound PR on my hang power clean today - sweet!

152.5

As Rx'd
145-155-165-170-175-180-185

Definitely wasn't used to the HPC...but all the sudden it really clicked on those last 2 sets and I wanted to kick myself for it because I know I could have done more! Jerks were strong and easy across the board. Next time i'll hopefully nail that form from the start and get me some 200 :) Think i could have even done it today

As Rx'd:
175-185-195-200-205(miss)-205-210(miss)
Push press: 185 x 5; 195 x 3
Press: 135 x 8

#90 Tyler Scott
Good luck on that test! And excellent work with the HPC&J!

#94 Jeff
Not sure what to say other than...thank you and :)
Love the support of this community, you guys rock

#102 jakers
If you got a pic of your daughter OHS a baseball bat I can almost guarantee you that's mainpage pic material. That's the cutest thing I've ever heard haha. So awesome

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

M/39/150

Well, I've done Hang Squat Clean & Jerks, which was about a month ago, but without that extra squat to get under the bar, it was quite the challenge! All in all, I loved it! haha

Warmed up w/:
45
65
95

1,1,1,1,1,1,1:
135
145 (*Note, this was my Max for the HSC&J from last month!)
155
165
175
185 (failed)
185 (failed)

This is DEF something I will need to work on critiquing my technique! =D Thanks CF and to all a happy rest day tomorrow!

M/22/235#/6'3''
new to olys but love them
155
195
225
245
265

ran 5 slow miles today, new to crossfit and not sure how to do the above WOD

off-topic, had a bizarre experience today

I was in a gym in my building and two men were talking politics and trashing republicans, so I said "not fair, I am a republican and so are my parents" one of the two then put on their headphones and said "you can go on talking but I am not listening"; after I was done I went up to him and tapped him on the shoulder -- he jumped back and said "don't you ever ever touch me" -- I said "are you kidding? I thought you seemed upset with me and I wanted to know if I had done something wrong". He then said "you are republican, and as far as I am concerned, you don't exist, and you are responsible for all of the problems in this country, don't ever talk with me again" -- this is a person I had been friendly with for several years, and I told him I voted both ways (republican and democratic) but he did not care -- I think he would have hit me if there had been no witness. Crazy.

31/M/190

as rx'd

95
115
135
135
155
175
200

Had a group of eight today at the gym; 4 men and 4 women. So we did this:

50m tire flip 105kg men/ 40kg women
Spartan Sprint 20kg kbells men/ 8kg women

5 rounds for time.

Awesome wod

8:34 for me

I don't understand this WOD at all! :-(

Eric Gohl nice lifts brother...you will kill those 200 next time...big hugs bro

Hey Jakers you have to e-mail me that overhead squat photo i hope s'morelle could hit a overhead squat soon as posible haha!!!

165-175-185-185x(pedestrian on platform)-165-175-185-lbs.
bw 160-lbs.

M/50/5'11"/174

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

Tied pr at 165, couldn't break the barrier.

Hey Guys!

JroCK - congratulations! You know, I have been in a difficult place all day and someone made some unappreciative comments about my physical appearance this morning....I wanted to cry. Then I came home and to the home page and there you were, with your little one and standing tall and strong through every wind that blows resistance!! You stand your ground, welcome resistance, and just let it happen...and you are at peace.

There are so many times I have cried and will cry again, so many steps that were taken blindly and carried me to places I got lost....and so many of you who have faced so many days, WOD challenges, personal injuries and emotional trials. But your newborn makes me realize that through it all, we just kept going....and look how far we have come?

I guess today and this week is going to be one of those where I just take the "time suck" and where I am seeking to get through the challenge, rather than set a personal record.

Do the same with your children. Be there for every minute...as long as it takes. Crossfit has taught you, and all of us that....it will help you be a great father! I do not have children, but I have taken a lot of time and many reflections on my upbringing. My mom says, "I was a bad mom," and I say "Rubbish" - because she was there, and she listened and encouraged me and just told me to keep on going. For that love alone, I am forever grateful.

Congratulations on getting this far and thank you for sharing the moments with us!

Take care of you - everyone!

And Jkrs - if you need any baby-Paleo tips or recipes, let me know!! (can you email me your mailing address?? Just click on my name).

LOVE TO ALL!

Jen

m/27/160
165
175
185
185
190
195 F on jerk
195 pr on jerk by 10 lb

Nice and touching post Jennifer...love you lady big big hugs keep posting

Second week of crossfit, coming from doing starting strength for some time. Having a lot of fun.

Except I am terrible at high rep pull ups and my shoulders are extremely fatigued (I started crossfit on the day where it was 10 rounds of 10 pullups/10 dips and went for 75 of each. Terrible, terrible idea), I feel like my number has actually gone down since then... is that normal?

Today, first time doing jerks: 135#,140,145F,135,135,135,145

practiced 95# snatches afterwards

m/21/6"/175

m/29/6'1/194

as rx'd

185
205 failed
205 failed
205 failed
195
205
215 failed

m/63/198
Hang power clean and jerk 1-1-1-1-1-1-1 reps
PR- 168; today:
135-157-157-162 (weak jerk)-162-162(weak pull- jerk better)-162 weak pull- struggled to clean, jerk a little short)

CFWU x 3

115 x 2 warm up

135
145
155
165
170 fail
170 fail
165
165
165

how does 5 lbs make such a huge difference?

How do you do this workout? I don't get the 1-1-1-1 thing, and how much weight?

Warm-up: 15 min bike, CFWU x 3 - no sit-ups, abs still sore from the GHD day!!!!!!!!

Technique: 8 x 45, 5 x 95, 5 x 115

WOD:

1. 135
2. 135
3. 135
4. 135
5. 155
6. 155
7. 155

M/39/6'1"/249

F/38/5'6"/140

85
95
105
105(f in first attempt, then very ugly)
100
100
100

M/41/5'11"/185

115
125
135
140
145(f)
135
140

m 35/5'2"/145

1 @ 155
1 @ 160
1 @ 165
1 @ 170
1 @ 175 total failure
1 @ 165
1 @ 170 Clean only

Looking for advice to the catch. After I finish the second pull and trying to catch, my legs spread real wide, almost to the point of an OHS stance. I've been working on the catch and at lighter weight I can catch with a closed leg stance. Any ideas on drills to limit the width of legs during catch?
I like the Clean and Jerk!

Also, a question. I don't understand why this workout uses a hang power clean instead of a power clean or even full clean. The hang clean uses partial ROM, and is therefore an assistance exercise to the power clean or full clean. It is harder to lift more weight than with the previous two forms as well, obviously so. If there were cleans weekly in the WODs, I might understand the usage of a hang power clean, but what is the purpose of using a partial movement when more people would benefit from a full clean/power clean? Forgive me if I'm missing something, but isn't including a hang clean in a workout the same thing as including something like a halting deadlift or rack pulls?

In kg: 60-70-80-80-80-75-70

Buy-In:
CFWU plus the Crossfit Sedona warmup for the clean

Done at globo-gym, got some funny looks, but the equipment was fine.

power clean and jerk 1-1-1-1-1-1-1 reps

65# x2
85# x2
95#
105#
115#
125#
95#

These are all PRs for me as this is the first time I've done any O-lifts with a barbell since I was in high school. Up to 105# my form was pretty good, so all that practice with the broomstick and the KB cleans helped out alot. At 115#, the form on my jerk wasn't that great and at 125# it was terrible..I ended up just muscling the bar up, so I went back to 95# and did the jerk twice with good form, then practiced a few with just the bar.

Cash Out:
10 45# overhead squats
10 Hollow Rocks
5 L-Sits for max time (which is about 10 secs now)

cfwu and stretch

135 x 10
185
205
205
215
215
215
215

clean portion limited the jerk. Must work on more cleans. Rest is needed.

Comment #136 - Posted by: spinecho said "not fair, I am a republican and so are my parents"

Life isn't fair. Stop whining. Phil Gramm said we're a nation of whiners (shortly before it became clear that his deregulation put the economy into a depression).

cfwu x 3

135 x 5
185, 185
205, 205
215, 215
225, 225
235, missed 235

Then from the floor, 185 x 10

Since I didn't worked out yesterday, I added 10 sets of 5 pull ups, 10 push ups and 15 squats.

will do a WOD tomorrow, rest day or not. I have time to catch up !

m/30/183/5,8

27/m/6/218

warm-up
#55 dumbell swings 10,9,8,7,6,5,4,3,2,1
burpee 1,2,3,4,5,6,7,8,9,10

wod as rxd

165
190
205
215
225
235
245

could possible have got 255...will try for it next time

F/27/5'0"/108
65
75
85
90
90
95
100 x 2 Fail
85
So dang close on that 100 lb! I know its all in my head now, so I'm gonna start heavier next time. 95 lb with a hang power clean is a new PR for me, which was sweet.

Split jerks today. No PRs

195
195
205
215
215
205
225HPC - failed jerk

185
205
215
225
235 Fail
235 missed the split jerk
235 got it.

Let's see, I've cleaned 255lbs from the ground, and split jerked 245 off a rack, and my previous C&J PR was round 225, maybe 230, so this is kind of a PR.

European Qualifier - CrossFit Games - 2009

We've unearthed a CrossFit MONSTER in Europe. Check out the results here

http://www.elite400.co.uk

BE AFRAID!!!

EQ-CFG-09

4/3/2009

hang power clean and jerk

111lbs x 1
131lbs x 1
141lbs x 1
151lbs x 1
156lbs x 1 (sloppy)
161lbs x 1 (sloppy)
161lbs x 1 (sloppy)

prevous:
hang pc
153lbs x 1 1/17/2009
146lbs x 1 1/5/2009
jerk
170lbs x 1 3/5/2009
165lbs x 1 2/25/2009

"Also, a question. I don't understand why this workout uses a hang power clean instead of a power clean or even full clean. "
Comment #154 - Posted by: bk

My guess is we didn't do squat cleans due to all the Overhead Squats yesterday. Coach might have us do full cleans this week, who knows?

24/m/5'8"/150

155
185
195
200
205 miss
205 PR
210 New PR

m.38.190.70"

At CFLorton today after being out a week...

WU 2 rounds Cindy

BS - WU, then worked up to 285x5
HSQ, SQ form work, up to 155 (probably 50-60 reps at 135-155)

as rx'd

135
140
145
155
165 (PR)
170 (PR)
135

Comment #158

you are right, it was whining, and actually i wanted to delete the post but was too late -- this is not the forum to vent stupid crap (and I won't in the future) -- at the time I was very upset that someone decided to hate me, for whatever reason. Thats life, happens all the time. Thanks for the perspective.

as rx's, HPC&J:
CFWU then 45,95,135
175-185-195-205(f)-205-215(f)-205-210(f)-205-205

all failed attempts were on the HPC. Jerk was no problem (Jerk PR is 225). I needed the work on the HPC.

Warm up and cool down included squats(BW and weighted), P-bar pushups/handstands/press handstands/l-sits, Ring pushups/L-sits.

later,
b
m/32/5'8-1/2"/176

3rd day back to xfit, missed it !!

135
155
185
205
215-f
215-f
210-pr

HPC & PJ

110,120,130 (barely),120,120,120,120

Unfortunately, the smallest plates PSU's Rec Hall gym has are 5 lbs.

Having never done this particular variant before, I guess 130 is my new PR for it, but gosh it was marginal. HPCs are tricky, and although I've split-jerked slightly more than this weight, this was the closest I've ever coming to failing at a jerk. I had to push it a little after the jerk and felt my scoliosis kick in with a bit of scary shaking.

Ok really busy day; Race for the Cure this morning, lots of friends coming over for a cook out and just not enough time...so I need to work on form and technique.
I used 95lbs in the garage 5 reps per set for 7 sets for a total of 35 reps. I felt really good when I finished.
Thanks again and everyone have a nice day off tomorrow.

Eric- I'll take off the Friday before and drive out to OH. Its 9 hrs. I LOVE road trippin' and this is just up my alley. I tell you "I love you" all the time, and of course I mean it. You are my 6th brother. I'm there.

MY left arm is still numb from overhead squats yesterday so this was a bit of a challenge loved it though.

135-155-175-175-175-170-165

Needing rest tomorrow to hopefully feel my arm again. Off to read the "FRAT" post

Made up "Nancy"

65lbs

14:24

M/28/73"/180
16th WOD

95
95
105 (m)
100x7
100 (m)
95

7X1 hpc+jerk
195,205,225,230(f),230,235,240(f)
my jerk killed me kept going in singles 5 lb increments fpr HPC went to 260:),265 didnt budge ,fatigue was surely a factor.
Did the bear complex after from cf football,used 135 for all 3 rds,that was fun!Reminded me of the ole college glory days.WAR DAMN EAGLE!!!!!

m/ 26/ 200 lbs./ 74"

185
195
205 - Pain in both elbows, so I had to decrease the load for the remaining reps.
185
185\
185 \
185 /- Last three reps were HPC, Push Jerk, Back Squat, Push Jerk from Behind Head, Rack Position, w/o letting go of bar.

did modified girls prep workout after today's clean and jerk
3 rounds for time
4 hspu
8 pull-ups, chest to bar
12 deadlift 185 lb
8 burpees
4:30

One last thing today,my five year old princess watched me do NICOLE the other day,and said she wanted to do pull ups.so today when i was warming up rowing she came and watched and asked if she could do it.she rowed 250m in 3.22(she weighs 41 lbs) then did four unassisted pull-ups.not great numbers by adult standards ,but she owns the playground in my opinion.

115
115
120 (Slow left elbow; hurt my wrist a little)
120
125F
115
125F

125 is my next time!!!!

age 19 bw 170
135/145/155/165/175/then i failed on 185 about 5 times! just didn't bring it

155
165
175
185f
165
175
185

135
155
185(f)
185(f)
165
165

Don't have the change plates that I need to go with the bumpers. Need to jump from 165 to 185, and that just wasn't happening today.

Got the better half working from PVC to PVC with sand then to 45# bar. She pr'd with 45 (x 7 sets). She definitely has more, but she didn't want to go higher yet. Due to lack of change the next stop would have be 65#. She has a lot of flexibility and the front rack comes very easy so I am jealous, but happy (as a coach and husband). This was her first set of overhead lifts other than a set of 8# dumbbells. Working on my coaching, no harder client than your spouse.

175
175
175
180
180
185
185 (pr)

CrossFit Warm Up

Warm Up Sets:

45x5
65x5
95x3
115x3 (Accidentally hit my nose on the way up on the first rep. Thankfully, it didn't do any damage.)

W.O.D.
135x1 for all 7 sets

Had to keep it relatively light today because, believe it or not, my abs are still painfully sore from tuesday's w.o.d. with the GHD sit ups.

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

135
145
155
165
175
185F couldn't hang clean
180F couldn't hang clean

M/24/160#/5'7"

Here's the frustrating thing - I can Clean and Jerk or Push Jerk up to 190#. The problem is that I'm still working on form and strength for the Hang Clean/Hang Power Clean. This significantly curtails the weight of my lifts. All that being said, I'm pleased with today's effort.

BWUx2 with Samson Stretch
WU - 45# x 5, 95# x 3
1. 135#
2. 145#
3. 155#(F)
4. 155#
5. 160#(Failed HPC by doing a full squat making it a plain old Hang Clean. Got the Jerk)
6. 160# (PR)
7. 165# (F)

Practiced my Handstands and did 5 HSPU

Hang power cleans, no jerk due to shoulder issue
85-95-105-110f-110-110-110f

HPC&J 1-1-1-1-1-1-1

185
185
190
190
195
200
205(PR for HPC by 10 lbs)

CFSB WK 6, BS 5x195, 3x205, 3x215PR, 1x225, 1x235, 1x245 (partial, would have been a PR)

not comfortable with going real heavy with these yet because I'm still trying to get better with the form.

did 2 sets of 3 hang power clean push jerks,
then a set of 3 power cleans,
then, a few spaced out power cleans and push presses, all with 135#

Taking today off b/c of my hurt shoulder from yesterday. Don't know how long this will be an issue. Only time will tell.

215/225/235/245f on jerk/245f on jerk/245f on jerk/225

M/22/5'9/155

95/105/115/125/130/135/140

Finally back at it after a couple weeks of heavy school work and soccer.

WOD HPC+ JRK. 1-1-1-1-1-1-1
w/up air squats,squat therapy,
f/s 20k,40k,60k,70k,80k,90k,95k,100k, new pr.

hpc+jrk, 20k,30k,40k,50k,
wod-61k,61k,66k,68.5k,63.5k,63.5k,61k.
then sn high pulls.
everything sore fae the ohs yesterday,affected wrists,elbows on the jerks.

As Rx
155
155
165
170
170
170
170

crossfit football pullup ladder from yesterday
crossfit endurance bike from yesterday
then this with 200lbs first two sets did double unders during rest but was tuckered out

135
155
185
205
225
245 done. max

m/30/217

135
155
165
175
185
195 - f on jerk
195 - f on jerk

I'm confident that I could've gotten it but screwed up technique on the last one and was done.

M/19/6'3/197

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

PR on hang power clean by 15 lbs.

115-135-135-135-135-135-135

I failed on a few of the 135's but I was determined to keep the weight. I am super stoked about my lifts today. Just a few weeks ago I got a PR of 135lb clean and jerk one time, and today i did it 6 times! My next goal is body weight!

155
160
165
170 (failed HPC)
170 (failed HPC)
165
165
165
170 (booyah!)

29/m/182

165-175-175-185

Used this as a WU for the Aussie Qual's 1st WOD, but everything felt off. I finished in 9:10, which would have 12th, but I'm fairly certain sub-7 would have been possible fresh and with a little competition. Good WOD, and 5:49 is blazing fast - congrats to Commando Steve and everyone else who hit this up today! Good luck with the sand dune run...

#71~ best wishes to all...fight hard little one!

CFWUx3

100
100
105
110
115
120Fail
120 (PR for hang power clean-not for jerk)

I think I'd rather run than do hang power cleans~ tried to remember everything Rip/Matt/T.J./Gillian taught me last weekend at the barbell cert.

Learning how to do this
60x3
80x3
90x3
90x3
100x3
100x3
100x3

7 x 130 lbs better than I expected!

M/43/6'0"/175
warm up
65x5
85x1
95x1
105x1
115x1
125x1
135x1
145x1f
140x1
145x1 new PR

175, 195, 205, 215(f), 195, 195, 195

Did any of you catch that when i posted early it was under the name of oneFATbird21, not onefastbird21!! now thats funny!

Yea eric thats your name baby HOLLYWOOD!!! Get use to it! I will no longer refer to you as Eric hahah, cant wait to meet you in person....HOLLYWOOD!

aight so today during the tourny, not like any of you care but I am telling you anyways! lol We played 7 games straight from 9 am to 4pm... it was nuts, we had one break, after our first game, for an hour and the rest were basically back to back. Maybe 15 mins average between games... now I bring this up because I can deff tell that Xfits Met Cons help a ton with quick recover times, I didnt have any symptoms of dead legs or no pop in my bat or loss of strength in my throws, it was hot! I love this stuff and if I can help my baseball game, I will tell you right now I am never gonna stop being a fan!!!!! AIght its hoops time, gotta watch my UNC rip it up later...oh yea we got third also...eh whateve

Love ya guys on here and keep the post comming.... take care Y'ALL!!!!!!!!

Max : 205 (ugly!!)

205
205
215
215
225
225
235
m 21 180 5'9"

135
155
175
185
195
205
210 FAIL!

"Nancy Help"

I've been lifting a LONG time, but this is only my 3rd week of cross fit, and I've NEVER done power lifting; my flexibility for it is horrendous!

OH squats had my shoulders feeling like they were ripping from my sockets and my left wrist contorting in pain.

Was I just doing them completely wrong?? I ended up using 135 and doing sets of 15 front squats turning into a push press...does that make sense? What would you call that? Are the OH's just a tough lift?

Congratulations JroCk & Sara with little Jackson!!! That is outstanding! I will keep Jackson in my prayers. He is in great hands :)

21-18-15-12-9-6-3
DL 165#
HSPU (all unbroken)
= 22:30

Totally lost time after reps 12, not because I was tired, sore or anything. I ripped my hands all to shreds. I usually break the no glove rule on anything lots of DL for this reason. Going to soak and then apply new skin. Let's see how crazy a face I make to that!
Erin

J’rock congratulations to you and your wife, best wishes for your family.
Jennifer sorry about your bad day, it is good to hear from you though.
Eric add my 2 cents to pony’s
Mama chula que pasa?
155, 165(F), 165(F), 160(F)[NFW], 160,165.
I don’t know if 165 is a PR but I worked for it so I am treated it as such.

m/42/165/6'

115
135
140
145
150 failed clean
150 failed clean
145

33/M/6'00/184

First day back after three days off for the birth of our third girl.

Maya Grace Downs was born on 04/02/09 at 5:23pm. 8 Lbs, 20 inches long.

Anyway, here are the HPC&J numbers:
1x135
1x165
1x185 (f)
1x175
1x185 (f)
1x185 (f)
1x185 (f)

Could not hit the HPC @ 185. The jerks were easy, the HPC was the limiting factor.

Dan D.

M/25/6'1/175

w/u: 500 M Row

WOD: as rx'd

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

Cleaned 175# on the last one, but couldn't get it overhead. Need to work on jerk, along w/ a bunch of other things.

65
95
105
115
125(f)
125
130
135(f)
135(pr)

bfu
cfwu
wod
100/110/120/130fc x2/130fcx2/120/120

m/5'3"/160/29

185 f
175
180 f
180
185 f
185 f
175 f

pretty poor showing. wanted 185 just couldn't get myself to drop my ass on the jerk. scared of dropping it and basically a mental failure. oh well.

Another tragic shooting in the law enforcement community...GOD BLESS the officers and their families of Pittsburgh

135
165
185
215 (f)
205
215 (f)
215 (f)
215

First really heavy day after an inconsistent 2 weeks.

m/20/5'8''/160

165
170
175-pr
185-f
185-f
180-f
175

Awesome on HPC but jerks arent good

M/28/216

185
195
205F Bad clean form, not low enough
205F same
205F same
195
200
205
205
210F
205

34/F/125

65
85
95
95
95
100
105
110F...embarassing.... bad bail out..going to have a bruised leg.

M/22/210
Ran 1.1 miles to gym

50 air squats, 50 push-ups, 50 sit-ups

185, 205, 215, 225, 235, 245, 255(F HPC), 255(successful HPC, F jerk)

Ran 1.1 miles home

CFWUx3
HPC+J: 95,100,105,110,115,120,122.5(f),122.5(f)
PB by 2.5lb

135lb (bad form)
126lb
126lb
126lb
126lb
126lb
126lb

not very good numbers. form needs lots of work:(

60kg
65
70
75
75
75
75

Ryan M/23/185/5'10

125-130-135-140-145-150-155

Jake M/17/109/5'5

Subbed for deadlifts as still new to Crossfit

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

25/m/5'11"/202

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

Then Grace as rx'd...3:04 pr by 12 seconds because I was pissed at my HPCJ performance.

Haven't done any heavy stuff since hurting my back in early February, so took it easy today and focused on form. Did a bunch @ 135# and a few @ 140#.

Added a new addition to the home gym today! Bought two 8'x 4' x 2 1/2" gymnastic mats. They fold up in quadrants so each can be folded up to 4' x 2' x 12".

I am making plans to double my gym space by moving my office to another room. Sometimes I think I should create an affiliate since I have built a bonafide CrossFit Gym here at home!

Thanks Coach and Lauren for another great cycle!

I'm new to crossfit/any lifting and have no clue what the hell I am doing. I want to do the straight lifting workouts, but do not want to do anything without perfect form. I watch the videos and try to replicate what I see in the mirror, but I still have a feeling I'm jacked up. My question is:

Are there any crossfitters in the Anchorage area (especially military) who can help me fix my form?

I would go to the crossfit gym in the Diamond area, but usually dont get off work early enough. I would prefer using the Air Force fitness center, Buckner Gym, or Geronimo gym.

Thanks for your time all who read this post and help out a newbie.

This morning I felt like I was rushing, so my head wasn't totally into it.
75/75/75/75/80PR/85F
was mad, stalked over to a bench, threw myself down
BP115x3PR
ok, *that* felt better

Afternoon edition
75/85PR/95PR!/105F

I looked back in my notebook for a HPwrCln and I did the same EXACT thing then that I did today(on 03/05/09) which was *I went back and did the WOD over* and I also had a mini tantrum and benched after that 1st session too LOL This movement is such a head game for me!

My notes are pretty cool to look through. WODS= 1st in Sept (Cindy- what an intro)
4 in Oct
13 in Nov (4 of which were Foundations @ GFCM)
9 in Dec
22 in Jan
22 in Feb
24 in March

Go ME!
Papi Chulo- Even! that's how I call it anyway...:)

180, 185, 190, 195, 200, 205(f), 205(f)

PR for hang clean is 100 and jerk is also 100.. couldn't even get past 90 today!
I have some serious mental block issues for a little while that I need to get over.. As soon as I get close to that 95, my body/mind just shuts down and goes into protect mode.. It won't let me get under the bar! I'm much stronger than I was before, but I can't seem to get it. Any tips? I'm sick of my PRs being at a standstill every time a max clean or jerk WOD comes up.
anyways.. Just played with 85 the whole time after messing around with 90 and 95 and getting frustrated. bah.

M/28/5'10"/165

As Rx'd
185# x 1 x 7

m/28/5'11/168

front squat
95kg * 3

1*20 back squat
70kg

#241
My 2 cents... for whatever it is worth.

Don't give up! I too felt the mental block today.. but ignored it and tried a pr and failed.. ugly... bruised my leg..bad bail out. BUT-- I tried and WILL work at better form and of course dumping... SO-- go ahead and listen to your body, push yourself when you think you are ready.

CFWU3 with 10 C2B pullups and 7 ring dips
BWU 45,65
WU HC's 95x3,95x3, FS 95x10, HPCJ 135x3

HPCJ 145-155-155-155-155-160-160

on 4 minutes rest increasing to 6

as rx'd

135
185
195
205
215
225 - failed
225 got it

Heather- As Rx'd. 180lbs.

male/27/225 - Petrolia, Ont.

165-185-195-205-215-225-235

**Welcome to FRAT!!***

#182 cole
I love all these stories about the little ones banging out pull ups/rowing/OHS. If only they knew how cool it is that they can do that!

#213 OneFATbird21 hahaha
Just kiddin, but that is pretty hilarious. I know that's not true though cuz you whooped me yesterday!

#219 Allie
Nice PR man! And trust me, I'll take all the pennies i can get haha :)

#221 Dan D.
ANOTHER Crossfit baby! Holy smokes! Welcome to the world little Maya :) I bet she'll like kool-aid! haha, Congratulations Dan!

#239 Strong Lil Pony
I told you you would PR today! Yes! Although I didn't know you'd do it the way you did. Kinda funny how things worked out the exact same huh? And of course you know already...i love you too big sis! :)

F/45/5'2"/126ish

90 min bike ride ending up at the gym
HPCJ 65-75-85(f)-75-80-80-80-85(f)-80(f)
2000m C2 row 9:44 - tried to incorporate some of the advice from today's video
10 min bike ride home

First time with this WOD

My endurance is awesome but my str training could use improvement

115-115-125(F)-115-115-115-115

no problem with the jerks, could done atleast 165+felt like, but getting the weight on the wrist curl to the shoulder level is killing me. Next time I hope to make this WOD my slave!

135, 145, 155, 160, 165, 165, 165(PR)

Did my Gym's Saturday Suck Workout instead

5 X Push Jerk
10 X Burpees

# Rnds in 12 Min

7

Looong day and I'm pretty tired and I cheated hard last night, still no excuse.

155, 175, 185, 195, 200(F clean), 185, 185.

Wasn't feeling the cleans today, I haven't done them in a while because of my knee injury, but I'm glad I'm back doing them!

DID NANCY IN 15:11.37 ABOUT 30 MINUTES BEFORE THIS WOD. GETTING READY FOR THE GAMES.

AS RX'D

132/145/155/165/175/185 F/185/195 F/195

38M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU (minus dips) 2x15; 115# bench press, 20 reps; Burgener WU.

As Rx (w/push jerks): 135-155-185-185-195-175-165.

Didn't push past 195# due to a minor L-shldr injury.

135 to 175.

m/29/5'11"/180

As rx'd

165, 175, 175, 185, 185, 195, 205(f on first clean attempt, got it on a second try)

F/36/5'2"/108

warm up: 250m row; windmills; jumping jacks; 100 su; overhead squats; sit ups; 5 assisted pu.

as Rx (w/ push jerks): 35-45-55-50-50-55-55

95-105-115-125-135fx?-135! PR for HPC's by 20lbs!!
Did a bar muscle up between the first 5 rounds, I'm crazy obsessed with this new found ability!

CD 10@85, wanted to seriously burn out, but I was spent and

The jerks are easy at these weights, but still trying to figure out the form on the HPCs as this is only the second or third time going heavy on those. I honestly don't know how many times I failed at 135, but 125 went up so easily, I knew I had it in me. Once it finally went up, I felt like a tard for getting stuck there, but oh well, I'm stoked regardless!!

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Hang power clean and jerk 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2.

Hang power clean and jerk
125lbs x 1
135lbs x 1
145lbs x 1
150lbs x 1
155lbs x 1
160lbs x 1
165lbs x 1
4 minutes rest per set
Foam roll after

First date with ygr sadistic "Amy"...

"Amy"
14-10-6
2 pood kb swings
50# dumbells thrusters
Pull-ups

4:29

My traps hurts very bad thet are on fire ah!!! But my shoulder is fine just a little pain bit nothing serius

Big hugs everybody

To the FRAT you guys rock

read an article on T-Nation about GVT (German Volume Training). I tried to apply some of it...

BP 135, 10 sets of 10
Squat 185, 10 sets of 6

3 sets of 15 crunches and back extensions
With 60 secs rest between each set.

As Rx

95#
115-fail
100#
105#
105#
110#
115-fail

hang clean - jerk

95
105
115
125
135
145 (f)
135

Hanging power cleans and push jerk...I think I did push press on some of them...need to watch that closer.
75 x 5
95 x 2
105 x 2
115 x 2
125 x 2
135 failed x 2
125 x 1

Then did deadlifts to see where I'm at with them: 155x4, 165x4, 175x4, 185x4, 195x2, and 205x2. Need to get some bigger weights.

7x1 Hang Power Clean & Jerk
185.190.195.200.202.205m.195.205.205m Not pretty, but a good PR. The HPC is the limiting factor...

Congrats Jrock and family.

Today one of our crossfit family members was tragically taken while doing his job. Pittsburgh Police officer Paul Sciullo III was one of three officers shot and killed while responding to a domestic related call. Paul was a member of Crossfit Pittsburgh and a well liked and respected individual. He will be greatly missed. Please keep Paul and his family in your prayers.

To days workout was tough

28/M/170

HPC and Jerk

115,115,125,125,135,145,145

Rest un peace Paul it's sad to read this kind of stuff i can't understand a murderer's mind come on!! Take a human life??!! I Can't acept that just can't

Again rest in peace Paul

RIP my fallen brothers...

32/m/#230
from ground/no bumpers
165/185/195/205/215/225/235

32/M/203

as rx'd

132
138
143
150
154
138

M/39/5'6"/183

NOT a good day.

Either form is way off or I didn't warm up enough... couldn't finish 7 reps. Elbows were KILLING me. First rep wasn't bad... ended the clean across the clavs, but my wrists were bent back so far, I couldn't free them up enough to transition to the jerk phase. Had to drop the bar on the squat rack to reposition. From there, it just went downhill...

Here are the numbers:

135 135 155 160 160 135 PUNT

The final 135 was supposed to be light enough to let me finish the reps. Not so - after that one, my arms were screaming. Live to fight another day.

no bumper plates-

1x 115 lbs
1x 120 lbs
1x 125 lbs
1x 130 lbs
1x 135 lbs (a little scared)
1x 135 lbs (did it agin beause I was scared)

1x95
1x135
1x145 f
1x145
1x155 f
1x155 f
1x155

32/m/160

cfwu x2

115,115,135,135,155,165,175(fail)

First time with this exercise, gotta lot work to do on form

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

first time made my own wod!!

hotel...

21-15-9

dumbell snatch L
dumbell snatch R
military burpees
L-pullups

approx 20 mins

m/48/177

CFWUx1
BurgenerWUx1

Did honest-to-goodness hang power cleans. Began in the jumping position with the bar in a dead hang a little above my knees. Extended my hips as violently as I could and caught the bar in the power position (not the squat position). Stood upright, regripped the bar, and jerked the weight with all I had. This is how I fared:

135/155/185/195(Missed Jerk)/195(Missed Clean)/195(Missed Clean)/195(Missed jerk)/185/155/155/155/135

Jerked 190 (PR) and missed 195 several times on 090305. Was very close to getting 195 tonight. I was pleasantly surprised with my hang power cleans; honestly, I had no idea I could get 195 lbs before tonight.

I also did the following 3 rep sets of shoulder presses: 45/95/140(PR). I continue to make progress with my CFSB training. Thanks, CrossFit!

Mama did the following workout today:

f/50/130
Four rounds:
Run, 440 yards, Treadmill
Push Ups, 10 reps
Sit Ups, 15 reps
Squats, 20 reps

Good job Mom!

Luke (m/13/120) had PT training with his Navy Sea Cadet unit today. Brittany (f/11/70) took the day off.

F/26/106

93-93-98-103-103

I thought it was 5 reps. I did some warmups with 63, 73 and 83 though

I guess this is prob a pr for a hang clean, not for jerk though. My split jerk is v inefficient :-(

48/male/6'/199/week 21 CF/week 1 Recon Ron

hang power cleans 7 sets 1 rep each

135
145 (F)
145 (PR by 5 lbs.)
145
145 (F)
145
145 (F)

23/m/172lbs/70"

135 warm up
155
165fail
155
155
155
155
165fail
155

oh yeah jerked em too

Hanging C&J’s, Love this lift but needs work like everything and I ended up tweaking my neck on my 6th lift so I stopped right there. Shut her down at 190 and was please how easy the jerk felt at this weight. Technique is coming along. On the last lift I finally got the major shrug motion as it was the easiest of them all. I was pist I hurt my neck as I wanted to try more since it just clicked!

165-185-185-190-190

WOD from CFE

15 minute warm up on bike

Bike Time Trial 5 K - 8:30
(Max pulse 180)
Rest 2 minutes
Bike Time Trial 5 K - 8:42
(Max pulse 165)

Cool down and bike home.
Total distance 27.85 K in 56:52. Avg speed 29.3 KmH, Max speed 47 KmH, 406.9 kCal.

Congrats JroCK and family!

Nice work Nicky!

135
155
155
165
165
165(f)
165
10 reps of 115 cool down for form work. I wasn't focused on my sixth attempt and just missed it. I have done more weight in the past, but really want to get the technique. Not my best heavy day, but feel good for at least being able to check my ego and realize I need to get the movement right before I add weight, so I don't injure myself. ...just my thoughts. Thanks!

135, 155, 175 (fail), 165, 170 (fail), 170 (fail), 165

135/135/145(PR)/145/150(good clean/bad jerk)/150-X/145

F/22/5'6"/136

Core too sore for heavy jerks

Ten rounds for time of:
10 deadlifts, 95 pounds
5 push press, 65 pounds
10 box jumps, 16"

10:24

95-115-135-165-185-185-205

m/30/156.5

115, 135, 145, 155, 165, 175-Fx2, 170

have a hard time with hang power cleans. I'm just not strong enough to get 175 high enough to catch it in a power clean. My body is so tempted to drop under it further & catch it in a squat.

135,145,155(missed),150,150(missed),145,145

155,165,165,165,165,165,165

95-105-115-125-135-145
Didn't complete last set because my hand started bleeding. It took me a while to get the motion down, but I think I feel pretty good now.

F/38/139ish/5'4"

Thought this would be a breeze, but no.
Started with 3x5 front squats at 55lbs.
Warmed up with 75x3, 90x2

100 (bad form on landing, catch), 100 f (form was ugly), 95,95,95, 85, 85

H-A'd, stopped at 165 in the back yard. CFE: C2 WOD, 11:57, 2x1200m w/2min rest

70kg, 75kg, 80kg, 85kg, 87kg, 90kg (fail on the jerk), 90kg (fail on the jerk)

note to myself: GET UNDER THE #$%& BAR! *sigh*

24/m/176

as rx'd:

177, 187, 197, 207, 217, 221(f, 221(f)

145

M/39/200/5'10"

as rx=

warmup
135 lb
185 lb
185 lb
185 lb
205 lb
225x2(slipped out of my hand on 1st attempt)
205 lb

Did 5 more sets at 185 lb to practice form. Did 2 sets of push press at 135 for 6 reps.

132
132
132 (Fail)
110
110
122
122

Then did some pullups and 2 500m rows: first one without the corrections from the journal (my normal bad technique), and after one with the corrections:

Without: 2:02.3
With: 1:54.3

Shaved 8 seconds, so I'm sold.

Still taking it easy on the back, working on form
Taking weight from the rack, front squat then jerk
135 1 X 5
155 1 X 5

122
127
132
137F
132
137
137
142

Shoulders still feeling it, so did max deadlifts instead...315-365-385-405-425(pr, barely)-405

170 180 190 200F on jerk 200F on jerk 200F on clean. Wanted to jerk 200 for a PR, so put the bar on the rack and jerked it after the last rep, and got it.

M/25/135/5'11"

115
120
125
135
140
145
150

m/30/5'10/205

Hang power cleans are a weakness for me, but I still enjoy doing them just like every other crossfit workout!

135/155/175(f)/175/180(f)/180/135x6

85-95-105-115-125-135-145F,F
could have made 145s, not aggressive enough

Warm up = PVC,20 LBS, 45 LBS 5*

Sets = 95,105,115,125,130,135 & two bails at 140.

34yo/158/5'8"

That was tough after the OHS! My best C&J is 185.

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

I made 4 attempts at 175 finally threw in the towel

115
125
135
140
145
150
155

135
185
205
225
235f
235
235

Feel really worn out, partially allergies, but body is tired.

70
75
80 (F)
75
75
75
75

m/28/170

70
90
110
130
135
140
145 f
130
130
130

175
185
195
206 pr
217 f
206
206

23/6'1/210

maxed at 185. alot harder then full clean.

140-150-160-170-180-190-200(PR)

Had to use split jerk @ 180
Old PR 195 w/full squat clean & jerk

Went Light & focused on the shrug:

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

55,65,70,70,75,80(f),75

165
175 (fail on 1st jerk; got it on 2nd try)
175
185
185
175
175

Some days you feel great and break records. Others, like today, you just try to get through the WOD without injury (I call it "going through the motions"). I felt tired and unmotivated for this. Cleans were fine, but the 175 jerk seemed harder than it should have (indeed I failed the 1st try), my shoulder was twinging on me, and I wasn't sure I could get 195, so I played it safe and just tried to get through the workout.

Did these as hang cleans, not squat cleans. Split jerk. Low back SORE from goodmornings.

As Rx'd: 95,135,145,150,155,160,165.

Probably could have mustered more weight up, but just didn't want to push that hard today. Off tomorrow.

115, 120, 125, 130, 135, 140, 145 (f)

CFWU + stretching

WOD as Rx'd:

135 x 3

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

I'm going to make 235lbs. my b**** the next time I clean!!

5 sets of 3, sore from softball and other things this weekend, working on form.

135-145F-135-135-135-145

m/21/145/5'7

3-mile easy run, then:

115-125-135-140-140-145-150

S/f

as rx'd
155/175/185/195/205/215/225

felt good

M/39/175/6'

185
195
195
200
205
215
225 F

Done after Nancy and a five minute break.

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

133, 138, 138, 143, 143, 148, 153(f on jerk)

m/40/67"/186#

cfwu x 3

hang power clean and jerk

135 x 1
145 x 1
155 x 1
165 x 1
175 x f
170 x 1
175 x f
175 x 1 (clean, no jerk)

27/m/73"

165x1x7

All I have is 25s and 35s bumpers, could've gotten more.

115
135
145
155
165
175
185

@ CrossFit All In, with GC
135
155
165
175
185
190(PR)

40yr/5'8"/178lbs

135 lbs.
185 lbs. (failed)
165 lbs.
175 lbs.
185 lbs.
190 lbs.

M/45/5'11"/190

1) 140
2) 160-fail
3) 160-fail
4) 150-pr
5) 150
6) 150
7) 150

8) 170(pr)

M/39/6'3"/255#

135
155
185
205
225F, No HPC
225, HPC PR, 7/8 no lock out
215 PR
185x5

M/25/5'10/165

135
145
150
155
160
165
170 f
155

m/35/180/6'3"
165
175
185(f, clean)
185
185(f, clean)
185
185(f, jerk)
175
175
175

135
185
205
205f
185
185
185
29/m/195

185
195(fail)
195
200
205
210
215(fail)

22.m.135.65"

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

28/m/78kg

70-70-75-80-80-85(f on clean)-85(f on clean)

Feeling a bit flat today; didn't go down fast enough on failed attempts but think it's within reach

185
205
225
225
230
235
235f

maxed out at 70kg 3 times plus 1 failure

Had a month's worth of no crossfit time. I hate the field...

135
185
185
195
205(f)
195(f)
185
185

95,105,110, 115 (cleaned, jerk failed), 115 (cleaned , jerk failed), 115 cleaned, jerk - hit myself in the chin and teeth went half way into bottom lip..done

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

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

m27/183/86kg

as rx'd but had a sore elbow so took it easy

65,70,75,75,77.5,77.5,80kg

28YOM
5'10''
190#

WOD as Rx'd:

215# each set

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

Not a good workout

135 all sets plus about 10 reps of 95# after. I'm new and trying to get my form down.

as r'xd

185
195
205 (f)
205 (f)
195
200
200
190
190

M/5'11"/28/195

155-175-195-205f-205f(held but not locked)-205f

don't trust myself on the hang clean - need better form - I can push more weight on the jerk than I can hang clean

65
85
95
105(f)
95
105(f)
100
105
95

145-155-165pr-155-155-155-165

taking 3 days off

135-155-165-175-185-195-205(miss)

135 x 3
155 x 2
165 x 1
175 x 1
185 x 1 (f)
175 x 1 hurt my shoulder

stairmaster
14 x 10 min.
15 x 13 min.

Does coach ever explain why all the 1 rep maxing is in the WOD so often? I think I am going to stay with at least 3 reps min. from now on, maybe 2 rep if I feel good. What do you think?

My form is weak on cleans.

warmups at 95
105
115
125
125
125
125
125

M/28/6'/195

As rx'd:

135
185
205
225(PR)
235(f)
205
205

Going on my 4th week of CF - have never felt so strong. Starting to wonder how far I can go...

23/M/168
CFWUx3
115 (135f)
115
125
125
125
130 nearly didn't make it, should have dumped
130

35?M/175#/6'0"

CFWU(subbed 5 HSPU's for 15 dips) x3

WOD: HPC&J 1-1-1-1-1-1-1

95x3 (WU)
135x3 (WU)
175x1
185x1
185x1
185x1
185x1
185x1
185(failed on the jerk)

Cash-Out: 10 L-sit holds (max time)

M/29/6'3/175

115
125
135
145
155 Failed on the Jerk
155
160F
160 PR

Just back from vacation, I did this after Monday's WOD.

135/155/165/175f on clean/175 fail on jerk/175 f on jerk/175 fail on jerk/165 f on jerk. My quads were cramping. Something I have been experiencing the last 3 days. Must need to replace the alcohol in my system with potassium.

F/33/5'2/108

45x3(WU)
55x2
60x2
65x1
70x3
75 failed

20/m/6'2"/195 lbs

135-145-155-165-175-180-185

M/29/163

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

-D.

M/23/5'6"/175

115/125/135/145/155/155/160

33yom@195
155/185/195/200/185/185/185

30 yom, 185 lbs

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

40
50
60
65
70
75
80 failed

pathetic and very weak w cleans.
could jerk heavier than 75

better luck next time I guess!

115#
135#
145#
155#
165#
175# pr
175#

23/m/180
WUx1
155-165-175-175-175-175-185
SP: 7x115lbs
Weighted PU (5x3): 45-55-60-60-60, 12x12lbs

Mark
115, 125, 135, 140, 140(m),135, 135, 135

cfwux3
135x3, 155x4

95/95/115/115/120/120/115
Pathetic!

M/25/155

M 68"/165/40

111
133
155
155
160.5
166 (failed first two attempts)
166 (failed)

M/32/150lbs/5'5"

145-155-165(f)-165-155(f)-155-155
Jerk was an issue today.

m/39/5'4"/140

111
135
146
151.5 (f)
151.5 (PR, HPC and HPC&J)
157 (f)
157 (f)

cool down w/ multiple singles @ 135

Jennie: 27 F 165# 5'9"
Hang power clean and jerk 1-1-1-1-1-1-1 reps
95-105-115-125-135-140-145

m/32/230/69"

135
155
165
175
185
195 failed
155
185

Warmup sets with 45, 95, 115 for technique practice. Feel comfortable with going completely down in the hanging clean. Did 135 with full hanging clean and jerk for 1-1-1-1-1-1-1 with minimal problems. Feels good! Much more confidence in my cleans now.

Hang power clean and jerk

reps 1-1-1-1-1-1-1
weight 115-135-135-135-135-145-145

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

m/215/28/6'1"

135
185
185
185
195
195
205(f)
205(f)
185

f/41/130

95-95-100-100-105

135/155/175/180/185/195/200

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

m/52/170

105-115-125(F)-115-120-120-120

M/28/6'1/210

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

EJ
M/35/167
185,195,200,205,210,215PR
*NO JERKS JUST HANG CLEANS
EJ

C-
worked up to last 2 sets @ 160

135, 155, 165, 175, 185, 195, 215f

115
125
135
135
145(f)
145(f)
145(f)

m35/170/5'8"

135
135
155
165
175
185
190f

135
155
165
175 f
175 f
165
165

CFWU -pull ups +push ups

135, 140, 145, 150, 155, 160f, 160f, 155, 155

135/145/155x/145/150/155/145

Been on the road a bit with intermittant internet so this is posted a bit late from Saturday.

DEFINATELY NEED WORK ON THE SECOND PULL AND TRANSITION! I can manage higher weight while cleaning from the floor, but cleaning from the hang position just sucks.

10 min Jump Rope
CFWU x 3, 15reps

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

M 34/141/5'7"

95-95-95-115-115-115-115

24/m/175

155
155
175
185
185(pr)
175 x 2
175

500m Row
Burgener warm-up

WOD
135-145-155-165-175-185-205f-195

Felt good, but have loss some strength.

Get some, Go again!

135, 145, 150, 155(f), 155(f), 155, 155

Shoulders still shot from the overhang squats.

145, 155, 165, 170(f), 170(f), 160, 160(f)

135
145
155
165
175f
155
135

135
155
175
185
190f
190
195fx3

jerks were no problem but hang-clean technique stunk. last hang clean was 205....frustrating.

m/27/167

as rx'd 145-155-165-175-180(f)-175(f)-175(f)

working on my form

Hang power clean and jerk 1-1-1-1-1-1-1 reps

135-145-150-155-160-165-170

m/44/175

95
115
125
135
145
155
165

f/25/5'9/137

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

As rx'd, in kgs.

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

GRACE: 60 kg Clean & Jerk - stopped at 3:50 (17 reps) as left wrist began aching.

95,115,135,155,175,180F,175

135,140,145,150,155,165,175(F)

Compelted
65/95/115/125/130/135/135

worked up to 3 sets of 135# PR, could go heavier but could not bail

88888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888

Not as Rx'd:
Sub'd one half ironman. 5:29 (5 hrs, 29 minutes).

Thanks crossfit. I crushed the 6 hour mark on my first attempt.

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

135,145,155,165,175,180,185(failed),180

M/6"/175
Hadn't done these in 3 years...

135/135/140/145/150/150/150

took 2 1/2-3 minutes between sets

full squat clean & jerk:

7 x 1 reps: 70; 72.5; 75; 75; 75; 77.5 (fail jerk); 80kg (fail jerk)

got up to 165 lbs.

****************************************************
145
****************************************************

Ok-Matt dislikes hang cleans (which means I need to work them more)

135-145-155-160 (PR)-165 (Fail)-135-135-135

Jerks felt great, strong, hang cleans were the downfall.

to 145

165
185
195
205
215
225
235

WU
135/1; 135/1; 140/1; 150/1; 155/1; 160/1; 170/1
M/48/185#/72"

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

No bumpers...

135, 145, 150, 155, 160, 165, 170

(135, 155, 165, 175 form not great, 165, 165, 170, 175)

BW: 175

m/48/175

135
155
175
185
195
205

30, 32.5, 32.5, 35, 35, 37.5, 37.5kg

playing catch up, babying a mildly tweaked knee so didn't push it.

135(x4),135(x3),135(x2),135,135,135,135

m/35/5'9/176

CFWU - 2. In afternoon. Shortcut WU to get home quicker. Superman. Burgener.
135,145,155,165,175-F (2), 165,170,175-F (2)-170-F(2), 135 - just to be done!
Still not a good land on jerks. Surprised at how quickly I hit a wall on cleans. Need some tech coaching!

Back in pain
155/175/195/205/215/225(f)/225(f)

185 (bad form on the clean)
165
175
185
195
205 (really bad form but got it up)
185

worked on form both before and after the lifts

Sta 7 stayed light due to lower back still healing.
135x5 1snatch 3/4 squat
133x5
183x2
183x2

95 105 115 125 135 140Fail x 2

115-135-135-155-155-155-155.

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

I woke up this morning feeling extremely sleep deprived and crap! When I got into it:
48 kgs - 50.5 - 53 - 55.5 - 58 - 60.5 (f) - 58 (f)
I think I lost co ordination... I dipped, tried to jump and the bar just froze - it wouldn't go higher. Really dissapointed!

so do I set the rower to 2x or x or pi?

145 X 1 X 7

m/31/221/5'11"

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

WU 3x 95lbs.

115,125,attempt 145 failed reset weight to 135,135,145,150,155
last two not perfect form but got it done.

M/5'2"/155/25yo

too nice outside to be in the gym

800m run to warmup.stretch

55lb kettlebell circuit

3 circuits of:

2 hand swings x 20
10 snatches l/r
10 cleans l/r
10 push presses l/r
10 1-arm swings l/r
10 burpees
10 figure 8s each direction

45 seconds rest between each

~40 minutes

34 yom 206 lbs.

155-185-185-205-205-215(barely got the clean. Didn't get the jerk)-215(f)

M/195/46
88
109
120

130
140
145
152f
152 sloppy
140
132
132

M/180/27

155
155
160
165
165
170
170

5k run instead of CFWU

115-135-145-155-155-150-150

Hanging Power Cleans only
130
140
165
165 PR
170 fail
170 fail
140

Jerks only
100 x8
100 x5
120 x3
130 x2
with dumbells
40 lbs x2
30 lbs x2

Meyer-185-185-185-195-205-205-205f-205
stocker-45-55-65-75-80-85x3f-80

65
85
95
115
125
135
135

44/m/163

135
145
155
165
175
180(x)
180

wow, a lot weaker, off PR of 195, mostly running, swimming, and a little biking, may need to add more crossfitting.

26:06
Course is .3 miles slightly longer than 400m
5 minute rest
hang power clean and jerk
95
115
135
155
175
185 fail
175

155
165
175
185
195 dificulté pour racker la barre
195 mieux
195 très bien

135
115
115
125
125
125
115
*** bcp de difficulté avec l'arraché ***