Sweet! Got coach Takano coming by tomorrow. He's our local U.S.A.weightlifting senior coach. Feel Blessed to have found him.

sweet i'm interested to see what i can do. typically, should you be able to power clean more than you squat clean?

Nice...

Great pic...thanks for your sacrifice!

#4 (Chris S)

No. Typically you should squat clean more than you power clean. This is because of the catch position. In the squat clean you're catching low (in the squat) and thus minimizing how far you have to move the bar with your hips and back and maximizing the output required by your legs, the stronger muscle group. It's no different than the jerk compared to the press - by dropping body under the bar in the jerk, your asking that your legs move the weight once locked out at the elbows, as obviously, your legs will be stronger than your shoulders. Hope this helps, and happy cleaning!

I know coach always has a plan but I'm missing the MetCons. All the heavy days lately are dragging me down. I'm ready to sweat! Can't wait to see some "Girls" soon.

RRG? anyone heard of it? Let's get on it people. You're letting down the community and you're letting down yourself.

Pony up the bread and let's get this thing off the ground. Cheap skates time to break the bank.

thank goodness for that. my legs would not have been able to handle squat cleans. no DOMS but instead IOMS - instant onset of muscle soreness. giddy up people. go the FRAT

lets get it on! I love this stuff. I'm ready for a few metcons also.

FRAT!!!

Yeah, this is cool but it seems like all I've been doing/practicing was power cleans. I'm starting to get bored of it and wanting to get my first ring muscle-up! I'll still do em though and see if I can beat my 165 lb PR power clean.

#8 Whatstheplan,
check out Crossfit Endurance if you wanna sweat.
do it!

Funny thing is I was planning on starting CFE sometime in the next few days. Tomorrow seems as good as any.

okay soo ive been flirting with crossfit and getting in better shape i went frm 135 to 150 just fooling around in the gym...but as of today ive started nothing but crossfit..thts it frm now on...

M/150/5'10"

Sorry I'm quite new at crossfit training.

Can someone tell me the main difference between the clean and power clean? On the video it looks the same but more dynamic, is that so?

#8 whatstheplan: You mean you haven't been sweating lately? Are you working out inside a glacier?

If you just have the urge to get your glistening, drippy sweat on...turn up the heater, put on some leg warmers and pop in that hip-hop abs DVD.

FRAT: Get some!

Live in Tasmania - Australia and will be doing whatever pops up at "Personal Best Fitness" crossfit Class Wed am. Chance to train with others and I am taking it!!

CROSSFIT LOS ALTOS is in for the Affiliate Cup :)

Big bruise on the forearm from 2 pood KB Thrusters at CF San Diego...sore shoulder from the 1-arm Isabel...sore legs from thrusters 2 days in a row... life is good!

FRAT = AWESOME

Question following:

At our affiliate (currently Core Elements in Grand Junction, CO and soon name-changing to Crossfit Red), we have a 109 lbs. female athlete who is a helluva athlete. One of the best I've ever seen: she's strong as a horse, can distance or trail out-run anyone, complete any of the girls or hero wod's with eyebrow raising times, and generally just be a pain in the butt since I'm almost always trying valiently, while grunting and swearing, to keep up with her :). But when it comes to heavier weights - she just don't have alot of body weight. So when it comes to heavy stuff, such as deadlifting 195 lbs. or squat cleaning 105 lbs. in wod's that are timed, she is at a serious disadvantage when competeing against other females, all very serious athletes in their own right, simply due to her body weight / mass in comparison to the others, when lifting those heavier weights.

Her heart is that of a champion. Her build is that of the extreme athlete. She is a fighter to the end. But her lack of bodyweight is tough on her. She can only lift so much up to a certain point in comparison to other athletes who have 10 to 60 lbs. of muscle / solid mass on her, just based on how God made her and them.

Hence the question(s):
Will there ever be some type of bodyweight divisions in Crossfit Games? Such as at the Regional Games, and possibly up to the World Games? Kinda along the lines of boxing, wrestling, and MMA-type stuff? Would such a thing work or even be practical?

Any info would be appreciated or any guidance on where to research answers to these thoughts.

#6 Whatstheplan

I feel the same way bro, the constant low rep heavy stuff is beating me down as well, and getting boring.

My strength has increased quite a bit in the past months since I started, but crossfit is starting to seem more like weightlifting practice.

Could it be because the games are approaching?

Then again, maybe I'm just being near sighted and forgetting that there is always a method to coach's madness, even if I can't always see it.

CFWUx3
weighs in kgs
90-95-100f-100-105-107.5-110 (PR!)

My best squat clean is 110kg, so I was surprised when I hit it for power cleans.

I was fooling around with single armed DB snatches after and was able to do 45kg with both arms. I've never really done them before, but they felt easier than doing barbell snatches...

I hope there are not going to be divisions in the CF Games. There's always going to be a point where each athlete feels their weakness was exploited and their strength highlighted. In that way, I think the playing field is pretty level.

WOD: worked up to 72.5kg. Not awesome form, but I completed the movement. 3 times. 4.5kg PR.

Comment #18 - Posted by: stickler

I would hope that male and female will continue to be the only divisions in the sporting side of CF. The beauty of these WODs is in the fact that some are disadvantaged in some events and not in others. This is about bringing the best well rounded athlete to the top. The day we have divided classes of weight and height and age and...etc. is the day I don't put as much prestige to being the winner, and won't be as motivated to pursue the top spot at the CF Games. I believe it gets away from the pure and original intent of the games, which is to uncover the most well rounded human in ALL of the 10 components of fitness.

Stickler,

I think bodyweight divisions would be against the CF methodology. The goal is work capacity. Do you ever notice why she finds many of the "Girls" easy? So many are low weight or body weight exercises. This obviously gives her the advantage over taller and/or heavier athletes. Ditto for running.

Tony Budding talked about this idea one time using snow shoveling as an example. Basically, if two neighbours get a snow dump one night and have to shovel the driveway before leaving the house. One guy is 225 and the other 140. Say it takes the smaller guy 20 minutes, while the big guy only gets halfway at 20 minutes. He can't say "but I did more work because I moved more weight around". You just have to get the job done. I feel like I just butchered that story....the point is this though: no weight classes!

To Herm and Matt_in_Oz:

Thank you for your answers. Makes sense. Much appreciated.

Has this WOD ever came up before?
compare to?

5/11/2009

power clean x 1:
135lbs
155lbs
175lbs
185lbs, fail
185lbs, partial squat clean
175lbs
175lbs
175lbs

previous:
hang pc: 161lbs 4/4/2009

Really good WOD. Felt good all the way to the end.
Power Clean 1-1-1-1-1-1-1

CFWU X 3
135x1
145x1
155x(F)
155x1
165x(F)
165x1
175x(F)
I know the wt. isnt that much but, I was pumped when I did 165 w/ really good form. Just gotta work on being consistant w/ exploding thru hips-fast elbow whip-GETTING UNDER THE BAR!!!

DO WORK!!!

M/40/189

Power clean 1-1-1-1-1-1-1 reps

185 then disaster as my grip slipped and i sprained (my thoughts, not the doc's) my wrist. did 185 twice, but then had to stop.

Burpee challenge suspended until wrist is better and programming my own "leg only" WOD's for at least a cycle...this sucks!

m/43/185

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

Power Clean 1-1-1-1-1

176# x 1
187# x 1
198# x 1
203.5# x 1
209# x 1 (F)

M / 176cm / 82 kg

#29 Toby or not Toby

FRAT

A wrist sprain is a clinical cop-out. By saying you have a wrist sprain is like saying "well I don't see anything else wrong with you" it is a diagnosis of elimination. ie the last one you make when you can not figuire out what is wrong with the wrist or your anatomical knowledge of the area is limited. I would get a second opinion from someone that specializes in the hand. They might be able to properly dianose you and get you up and running again. Just a thought.

m/41/5'6"/145

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

Anyone in need of some new music might want to check out this album (free download): Mash-ups of Radiohead and Jay-Z.

http://jaydiohead.com/

Really good stuff!

95kg

5'8m/165/25

135
155
175
185
195
205
215(F)

-The Polish Rifle

yes...

i will bring *it* to this!!!

135
155
175
185
195
205
215(f)

After a month off, I'm totally ready to get back in the game. I've been so busy lately, and work has just been wearing me out. I'm ready to let go of the excuses though because my life is not complete without my WODs. Plus, I've been trying my best with ship food, but i'll just face it and say paleo is next to impossible, and zone is impossible with the portion size the crankers doll out. I've gotten a bit chubby lately, so today I say NO MORE! I need my Crossfit, most def. Especially to come back to power cleans, woot woot! I love to see the faces of big guy sailors doing curls looking at the lil e-4 chick doing power lifting. It's just fun for me, lol.

Grab the Kool Aid and GET SOME!

1.5 year CrossFit’er, 1st Time Poster

I enjoyed the rest day comments yesterday. Thanks Coach, Bingo, cb and others. After thinking about it some last night, I had a couple of questions:

1. DATA SETS. Does CFHQ, or someone else, have a publicly available data set that would be suitable for use by others who are experimenting with different programs? That is, it would have a statistically significant sample, have a good baseline established for participants with respect to WODs or power output, have accurate data on their program and diet, and track the adaptations over time?

2. ALTERNATE PROGRAMS, TRUNK TWISTS AND LATTERAL MOVEMENTS. Has CFHQ, or an affiliate, experimented with incorporating torso twisting movements and some form of lateral conditioning into their program and what were the results? It has struck me that turning a surfboard or throwing a grenade are basic human movements not explicitly addressed in the main page WOD’s. I have the same question with respect to shuffling one’s feet in basketball or moving laterally for cover and concealment if in the armed forces. Has some one shown that all of our in-line hip opening is the best training for this?

Many thanks and Semper Fi,

Joe.

135
145
155
165 pr
175 fail
175 fail

135
155
165
175
195
225 f
225 f

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

Compare to 081109

Long day at work. Used power cleans to blow off steam, and hit a 4.5kg PR along the way.

All weights in kg:
48 - 49 - 49.5 - 50.5 - 51.5 - 52 - 53(PR)

F/33/62kg/171cm

75, 85, 95, 105, 115 (F) x 2, 110 F

105 felt so good, but form fell apart, and I couldn't go any higher, I'm disappointed

28/6'8"/218

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

32/F/5'6"/179

As Rx'd:
65-85-95-105-105-105-105

Form needs work.

M/30/166

Wod done as rx'd

145
155
165
175
185
195
200-PR(form wasnt to pretty but got it up)

175
185
195
200(PR)
205(PR)
210(PR)
215(failed)

m/29/6'1/194

as rx'd

135
185
205
215pr
215f
205
215 failed went brain dead

m/37/6'4"/220

155
155
155
165 (fail)
165 (pr)
165
165

Sorry no Noob Post today, but it seems like there aren't any questions so that's good!! :)
I fell asleep at 7pm last night and woke up at 7am this morning. I think that's my bodies way of saying i need some sleep!
Will post weights later...

Back Squat 5 reps - 275 - 305 - 315 - 325 - 335

how much time is recommended btwn sets? thanks guys and gals

Joe C # 40-
Some affiliates tinker with rotational movements....something to try I guess. Early on we noticed that the athletes who live or die by rotation (hammer, shot, discus and hammer throwers) do not really train the rotational plane but rather get monster from, and over head squats, big power cleans and power jerks.

This is not unlike the Levers we see gymnasts do...physical preparation seems to favor wicked mid-line stability, sport seems to be the place we see that stability manifest as rotational movement.

Good day for two reasons...

FIRST, got to try another movement for the first time in the Power Clean:

135, 155, 155, 155, 155, 165 (ugly), 155

stayed with a comfortable but challenging weight to work on form. my wrists are still pretty tight, so the catch is tough for me.

SECOND, after I ran my own cash-out, I went into the wrestling room to stretch, got a wild hair and decided to try another move I hadn't gotten yet...

placed my hands, told my self to just COMMIT to it, kicked my feet up to the wall, and...

got my first nose-to-floor HSPU. :) So psyched I forgot to stretch after.

#55 chas
Typically 2-5 minutes, depending on how you feel. Just enough time to recover but not enough to cool down. It's really your call, just make record of it and try to keep consistent. Good luck!

F/39/139/5'7"

CFWU X 2 (got 12 dead hang today-pr!)

75-85-85-95-95-95-95-95x2-95

85x5, 85x5, 85x5

Don't have bumper plates in my gym, so did 95 for 7, plus some additional practice.

I love the liftng. I'd never really been exposed to it before CF, now it is my favorite part. I'm going to a C&J clinic this weekend, hope to really work on my form to get more comfortable with the cleans in general.

M/28/220

205
215
225
225
230
235F
235
240(PR)

#6 Whatstheplan- Embrace it for the time being. This of it like our own little strength bias plan without actually having to switch to strength bias for 6 weeks. After all the talk yesterday (great stuff, BTW) I think some heavy lifting is in order.

Addressing that, and the "randomness" of the main site WODS...I know I don't have a key to Coach's brain but I find it hard to believe that I am the only one who sees the progression in coach's programming. Front squats, then push jerks, followed by Grace. I mean really, you didn't see that coming? What about how certain movements come and go for periods? When was the last time you saw a HSPU? Few months ago, right? Yet at the time it was basically every day you saw this movement. There is obvious progression here to me with Coach picking certain movements (or body movements) to focus on and develop.

So sit back, enjoy the ride and I don't doubt the MetCons will be back real real soon.

m/32/5'9"/169

155
175
185
185
190 (Fail)
190 (got it but sloppy form)
195 (Fail)

I kept hitting my knee on the way up and just didn't feel very fluid with my form today. Next time I hope to get under more weight.

m/31/175lbs

10 - bar warm ups
1 - 115
1 - 165
1 - 205 (PB)
1 - 205 (PB)
1 - 165
1 - 115
1 - 115

Followed with 20 (20lbs) medicine ball squat cleans for form.

Just did cert 1 last month and can tell such a difference in my workouts with my improved form.
I would highly recommend going to cert 1 if you haven't yet. So much usefull information.

m/30/217

135
155
185
205
225
235
245

Cannot wait for tonight to hit the WOD. Last time was 140. I feel 150 coming my way:)

Lots of Kudos to the FRAT!

m/40/180lbs

175
179
200F
185
190
195F

m/30/178

132
142
154
165
165(f)
165
154

bw 165

185x1x5
190x1x1
195x1

m/36/6'/190

185
195
205
210f
205

65x3
75x2
85x2
90x1
95-failed

need work, I definatly have the strengh and power just need to shrug hard and get under the bar!!!

As Rx'd

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

48/m/6'/204/week 27 CF

WU...pullups dips bench
power cleans
135x3
155x1
175(F)
175(F)
165(F)
165(F)
155x1

Weird how 135 feels so easy but 165/175 does not. I hate to fail.

m/36/6'/190

185
195
195
205
205
210f
205

As Rx'd; 135
155
165
175
185
195 (F)
190
Any tips on how to break that 190lb mark? I haven't been able to get to 195 or above for 6mths. I think most of it is mental but is there something I could be doing to improve strength in another area to make that achievable?

A non related question. I injured arm aem doing grace with an ez curl bar - it was all I available. Pull up are very painful to do right now: what is crossfit's take on using lifting hooks when doing pullups?

31/m/5'10"/210

155
175
185
205
215 -- Legs went out wide instead of getting under the bar
220
225(f) -- afraid to get under weight
225(f) -- right elbow did come around fast enough
225 -- Got it. I was stuck in a quarter squat for a moment before standing up.

I hurt my arm doing grace now pullups are painful. what is crossfits take on using lifting hooks for pullups?

Clean
1x 135, 155, 175, 185, 205(f), 195(f), 195(pr)

135
185
155
165
165
135 x 3
135 x 3

M/36/5'10"/183

Still relatively new to OLY lifts, so we worked on form with 135#. Felt great!

Also practiced the snatch, squat cleans, and hang power cleans.

Never Quit!

M/49/151/1-1-06

Done last week as part of CFSB "b"

150 (PR)

#81 Bingo:

Nice PR, strong work!

65
75
85
90f
85
90pr
65 multiple times to work on form

60,65,70,75,80(f),77.5,77.5(f),75,75(f),75 kg

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

SO stoked! I think the outpouring or PRs has to do with me NOT doing these for a while. But still, so stoked. Form degraded a bit @ 185#, but it still worked.

155, 185, 205, 225, 230 (PR), 235(F), 225(F)

I worked on my snatch for a while afterwards.

1 - 135
2 - 155
185(f)- not squatting low enough
165(f)- "
3 - 155
4 - 160
5 - 160
6 - 165
170(f)
170(f)- got too low in squat, couldn't get up
7 - 165

M/19/140

Still working on form for these, trying to get back into my groove.

115
125
125
125
125
130
135

M/42/175#/6'1.5"
WOD
200 (PR)
205-F X 2
200-F X 3
190-F X 1
190
190
190
190 F X 3
180
180
180

m/30/5'10"/205

155
165
175
185
195
205
225

Feel like I should have gone heavier

Rx'd
65-75-85-95-100-105PR!-110F

Back squat
5 times 5
95-105-115-125-135-145 3
Ran out of time went at it again the next day
155 2 then went for a PR! 170 WOOHOO!

135
155
165
175
165
165
165

As Rx'ed

The Max at 175 LB was by far the best and most comfortable of the day. If I could have recreated the perfect flow, I might have been able to go higher. Practice does make (not perfect) but better.

no straps from floor.
185
195 f
195
195
205f
205
205f

F/25/5'0"/122lbs

--> 116lb power clean

106
116 Fail
116 Fail
116
121 Fail
121 squat clean
121 squat clean

135,155,165,175,185,190,200,135X6 (pc,bw168)

No gym equipment! improvise, improvise, improvise...

Sprints and drop-set push ups for time.
Sprint the straight-away, 20 push-ups, sprint, 19 pu, sprint, 18pus, etcetera...

about 45 minutes. soooo out of shape. See what happens when you work part time at globo gyms?

warm up to 135

155f-145-155f-150-155-160-165-170f

m/190/24

warmed up with hang cleans still learning form

135
155
175
195 f
195 f
185 PR

Rest Day

CFWU
Sunny and beautiful, didn't want to drive and be cooped up in the gym.
20 burpee's
Ran 1/2 mile
20 burpee's
Ran 1/2 mile
18:02

m/73"/220/44

Crossfit w/u, then:

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

m/185/28
185
205
205
215 best till next time
185
185
185

love it i have really seen an improvement on my power clean went from doing 95lbs to 215 in 3 1/2 months CrossFit rock

Warm up with 5 min rowing and 135# x 5
185-185-205-205-215-215-215 (PR)
Finshed with a Tabata Treadmill at 15% incline and 8.5 mph

m/232/31

85
85
105
105
125
155
175 f
175 f
175 pr

No experience with olympic lifts. I hope my form is ok, I watched one of the videos.

M/50/5'11"/172

135-155-165-175-180(f)-180(f)-175

F/50/5'6"/135

85-90-95-100-105(f)-105(f)-95

Yikes, accidentally did hanging power cleans for some reason:

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

$317k out of $500k. 3 days left. Let's make it happen.

crossfitrrg.com

Just started crossfit two weeks ago and I have not felt stronger, faster, happier or been as tired in forever. I feel like I am a part of something bigger than myself and that I have goals everyday to set for the future of working out....I am addicted to the lifestyle presented by crossfit!!! Thank you so much for having this available to people like me who grew up competing in sports and now have a place to gather and compete with themselves. I have also started living the Paleo diet and feeling like a beast.

39m/5'11/185

M/33/185

135
155
155
160(PR)
165(F)
165(PR)
170(PR)
175(PR)

135/155/175x/165/170/155/135

54 yom/6 ft, 180

200x2-210-210-215-215-210-210f

M/25/140/5'11"

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

27/5'6/160

185
195
205 Pr
225f of course failed it was dumb to even think about it
200
210 power clen & jerk...Pr felt SO GOOD!!!

FRAT rules!!!! Btw Carlox arrive in one hour!!!

This is probably a stupid question but i dont know where else to ask it. When the WOD says 3-3-3-3 or 1-1-1-1-1-1-1 what does that mean? For today's WOD am I just doing 7 sets of 1 rep of power cleans? Is there rest between sets? I am confused...

135
145 pr
155 f
155 pr
165 f
165 pr
175 f x 2

34/m/195

155,170,175,185,195,200F,200F

Damn that 200lbs. I'll get 205 next time! Go CrossFitters! Get some!

m/39/158
155
175
185
195
200(f)
200
205

m/38/190/70"

CFWUx2
Burg WUx3

PC
WU: 45, 95, 135
PC
155, 175, 185f, 185f, 185, 195(PR), 205f, 205f, 205f

All Fs were failure to get under the bar. Plenty of elevation. 195 was best rep - flew up.

155
155
165(f)
155
155
155
165(f)
155
155

M/39/175/6'

warmup 135-8
185
195
205
215 F
215
225
235 F
cooldown 135-8

Back after a beautiful week in Florida and beach and swimming wods. Felt good to be working with weight again. Pretty happy with the results considering a week vacation.
185
195
200
205
210
215(tie pr)
220(f)

Will make this day up tomorrow with a 2fer...today I ran a 10k (6.2miles) at 49:19. Not my fastest, but good I suppose.

1LT Jason Mitchell (LT Mitch)
Forward Deployed in A-Stan

Got up to 225 finally....then I jerked it which also surprised me! :)

Second time doing power cleans in my life, finally got the form down after practicing a bit with lower weight.

Warm-Up: 4@45lbs (Bar)
Set 1: 4@95lbs
Set 2: 4@115lbs
Set 3: 4@135lbs
Set 4: 4@145lbs
Set 5: 2@155lbs
Set 6: 1@165lbs (PR!)

m/24/~6'/~190

135, 165, 185, 205, 215, 225, 235, 245, 255, miss 265.

meh. Down from 280 a couple weeks ago. Too much work, not enough weights...

8x44(HPC),5x66,5x88,3x110

115,115,120,125,130(ugly)

Backed off:
2x5x110(much better)

Never done max PC before so I guess 130 is my default PR (a little below PR in HPC).

warm up: barbell press x10,back squat x 10, hang cleans x 10, 135x5, 135x4:
185,185,205,215,225PR,225f

25/m/5'11"/201ish

205-205-205-215-225-230f-230f

warmed up then maxed out at 97.2kg whatever that is in pounds..all in all it was horrible.

M/37/5'8/184

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

hitting it light... recovering from golf yesterday... 18 holes and an 18 pack! :)
Gotta cut loose sometime and Yes, I shared the 18 pack... (Mich Ultra)...

400M run 1:30
CFWU
Shoulder rehab exercises.
Stretching,
1000M row 4:56

On a GREAT note, shoulder didn't hurt at all playing golf and was only slightly pained during todays exercises...its actually getting better! :)

1) 155#
165#(F)
2) 155#
160#(F)
3) 160#
4) 160#
5) 160#
6) 165#
165#(F)
7) 165#

M/43/6'0"/175
115
125
135
145
155f 155f 155
165f 165 personal best!
175f 175f 175f
160
165 to end on a positive note!

1) 155#
2) 185#
3) 205# (f)
4) 205# (f)
5) 195#
6) 200#
7) 205# (f)

still trying to break that mental barrier...

F/38/136ish/5'4"
85-95-95-95-100-105 (f)-105 (f)-105 (Landed like split jerk)

Had to hold weights slightly above the ground to start- no bumpers, nothing to hold at a good height.

M/28/5'8"/160

155
155
165
165
175
175
185

Back from an unreal vacation - did lots of beach and swimming workouts.. I'm sick of bodyweight stuff haha! I missed my bumper plates. :)
90
95
100 (PR)
105 (PR)
110F so close!
110F ah next time!
105

M/38/6'2"/200

As Rx.
155
165
175
185
195f
190 pr
195f

f/25/5'7/135

as rx'd

95
100
105
110
115f
110
115 PR

F/32/5'2/123

65
75
85
90
90
95 - miss
95

M/40/6'0"/168#

165
175
175
175
175
165
145

WTF is FRAT?

135
205(f) a little eager :)
175 terrible form
175 better form
175 satisfactory pull
185 bad form again
185 better form

cool down was 30 reps at 135

M/49/151/1-1-06

CFSB "b"

Deadlift 3x5

135 x 5
185 x 5

235 x 5
255 x 5
270 x 5 (ties PR)

High Rep set, 20 reps 210#
15 (PR)/5

Ran out of time for met-con.

M/19/5'11"/165lbs

Burgener WU
Still working on form.
95*10
110
115
125
130
135
140
145

M/22/71"/190

135
155
165
170
175
185
195

All felt really good, but no one there to check form. No bumper plates, I wish I had some because I feel like I could have done more if I wasn't afraid to fail on a rep.

90,100,110,120,130,140,150

3 sets bodyweight tricep extensions
3 sets barbell jump lunges 95lbs

F/23/174
95 f
75
85
95 f
85
90
95

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

Did the CFWU x 3.

My first time trying this WOD.
Relatively new to this movement.

M, 6' - 205lbs, 33 yrs old.

135, 135, 155, 175, 185, 205, 215.

I went for 225, ugly. Need to work on form a bit more before trying again.

No bumper plates, and had to cradle the weight down each rep. Can't drop it at my gym.

Crossfit warmup x2 (PUs, 10 and 10)

115
135
155
165
170
175f
155

31/m/5'10"/165

175
185
195
195
205 (PR w/o straps)
195
200 (previous PR w/o straps)

Did 195 twice b/c the first time didn't feel very clean. 205 was solid, but not much margin for error. Same with the last set of 200. Didn't want to risk injury or a drop but wanted to try 215 - next time. Lower back still a bit sore from squats yesterday. Felt it during the cleans, but didn't seem to be a problem.

Felt good today. My strength has improved, but more importantly my form is getting better. I have always felt very comfortable with cleans, but I know I can go bigger as my form gets tighter.

BS rep 5: 135-150-160-165-170 (PR)
ROM felt good on these. Should be able to go higher next time.

PC rep 1: 85-95-105F-100-100-100-100

Should have tried the 105 again as I think I could have easily got it. Pressed for time by these and only taking 30sec rest in-between. Did not go as hard as could have but know I can get these next time no prob.

Erin

M/43/185/5'9"

135
155
175
185 PR
185
185
185
135x10

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

Power clean 1-1-1-1-1-1-1 reps

1. 135lbs
2. 145
3. 155
4. 165
5. 175
6. 180F
7. 180F

last time
1. 135
2. 145
3. 155
4. 165
5. 170
6. 175
7. 180 F

so I attempted 180lbs about 15 time, I was determined to get it, but I couldn't. I had it chest high, and didn't stick my elbows up, total mental break down. I had the strenth, not the skill of mind.

On travel to Ft Walton Beach. Closest affiliate is P'Cola, an hour away so I grabbed a buddy and did a beach workout rather than doing 1RM Oly lifting at Gold's.

Unknown distance (100m?)
2 rds
Bear crawl halfway, crab crawl halfway
25 Push ups
sprint back
25 squats

I went as fast as I could but didn't run a timer. It was a little too short so I should have done a 3rd round or burpees or more reps somewhere. Better than sitting at the bar all day though.

85-95-105-115-125(f)-95-105-105

I need better form. Need Olympic cert. How can I squat 250 and DL 275 and not be able to clean? My kingdom for a coach.

m/ 26/ 200/ 74"

185
205
215
215
215
205
205

Had to take it easy on my knee, I fell on it HARD yesterday.

33/m/215/6'5"

185
205
215
225
230f
225
230 PR

F/37/125
Power cleans 1x7
warmed up slow from 45#, last group of 7 sets were like this:
105
115
120
125
130 (f x2) ugh!!
125
130-yay!!! (pr, I think)
Afterwards did reps for form @ 95# & 75#, then did a treadmill tabata.

137-137-137-142-137-137-137
No prior data to go on, but I'm pretty sure they were all PR's.
Multiple attempts at 147, almost got it - this is SO mental, in addition to being freakin' hard.
Note the 2 lb. weight gain as well.

#113 David

You got it right on. today is 7 sets of one rep, trying to find your max. Take as much rest as needed without allowing your body to cool down. 5 minutes +/- a few seconds is the max you would want to rest for. Keep your mind in the game to, this is as much a mental workout as it is a physical. Also, enjoy!

My workout:

135
155
175
185
195 (PR)
205 (F) - Just couldn't get under the bar. I think I needed to shrug a little harder.
205 (F) - Did not have enough pop to try and get my elbows under it.

205
225
235 pr
235
235
235
235

28/m/65"/156lbs.

Power Clean 1-1-1-1-1-1-1 reps

95,115,135,145,155,165(f),160(pr),165(pr)

Today I figured out how important little details in proper form actually are when lifting. I started to feel a slight twinge on the interior portion of my right knee on the 5th lift, so I thought maybe my knees were caving in or I wasn't fully driving through my heels. I adjusted by consciously keeping my knees tracking over my toes and driving through my heels. A weird thing then occurred: I pr'ed twice and no twinge/feeling/anything in my knee! Holy s@#%! Talk about a revelation in my form. I will now do more weight with better form throughout and suspect to see slightly faster gains. Just thought I'd share.

M/33/202/72"

haven't done these in a while.
Got back from my L1 Cert & felt like I had to start all over again due to all my form corrections.
No PR here. maintained 175 from the floor.

Anybody else at Offutt/Bellevue/Plattsmouth gimme a holler.
Dave

135
155
145
145
145
145
145

failed the first attempt on 155 but got it on the second attempt

31/M/5'8"/176

Well there is a first time for everything in CF. This was a fist for me doing Power Clean. Did some HPC a while back on a hero workout but first time for 1's

145
155
160 PR!
165 PR!
170 PR!
175 PR!
180 failed 3 x I am pretty sure I can get this but I really need more practice and coaching. Looking into taking some lessons from a CF trainer here in Ottawa to help with my O-lifting. Also doing an O-lifting cert in Oct here in Ottawa. Looking forward to that.

135 reps for practice.

I had done Grace yesterday as I had never tired it before so not sure this was one of my best performances.

I took all of last week off from CF after my level 1 cert. My body really needed it. I only taught my spin classes. So wasn't a total slouch all week.

Good work everyone.

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

70 kg (155 lbs)
75 (165)
80 (176)
82,5 (182)
85 (187)
87,5 (193)
90 (198) (F)

135,145,155,165,175,185,195,205f, 205
first time over 200 since highschool so I am going to call this a PR.

80,100,110f,110f,110f,105,100

Second crossfit workout, first time doing cleans.

Did CFWU three times, subbed for 20 pushups instead of 10.

Did as RX'd for 95lbs each. Was getting used to doing the actual exercise: I like it.

Concluded with 50 pushups, 20 inclined situps, and 10 dips.

115-135-145-155-165-170-175 - I set a PR about 4 of the 7 times today.

When I first started about 5 months ago I was doing 95 lb power cleans. Drastic improvement over the past few months.

M/6'/193/29

135
135
155
185
185
185
thought it was only 6 sets

Just wanted to give a quick shout to all the Trainers at the Level 1 Cert in Golden CO this last weekend. It was a frickin awesome weekend and seemed way too short. I could have spent a couple weeks with them and still felt like it was not enough time. The Cert itself was so orginized and had a lot of great information and training tips. Thanks again. And I'll see some of you at the Rocky Mountain Qualifier next weekend. I'll be the one in the CrossFit T-shirt. ;)

M34/83.5kg=184lbs/189.25cm=6'2.5"
Power clean 1-1-1-1-1-1-1 reps
Kg 70-75-80-85(PR)-87.5(PR)-90f-80
Lbs. 154-165-176-187(PR)-193(PR)-198F-176

btw: 155

145, 155, 155, 155, 155, 155, 155

didn't go any higher because i didn't like the way i was catching the weight

m/35/5'8/151
Power Clean 1-1-1-1-1-1-1
155-165-175-185-190-195-200f

worked on form

115# 9-3s.

need more blast at hips.

m/29/5'8/160

165-175-185-195-205-215(PR)-220(f)-220(f)

as rx'd

205
225
245
265(f)
265 again (f)
255 (pr)
270 for kicks(f) almost....if I had a little more juice in my pull I think I could have done it

m/24/6'3''/208

Made up the back squats instead, 5x5 at 225, last set was 4 reps, rest, 1 rep. This is a nice step forward for me on this exercise.

Warmup: easy row 5 min., Tabata row 1 set, sprints at 1:34-35; HSS 5x3 45-65-85-85-85.

Cash out: C&J 4x3 155-155-155-155.

m/25/6'1"/185
135, 155, 175, 195, 225, 245, 255 (f)

m/37/195...my first time ever doing these. need to work on form/technique.

135
155
175(f)
175
185 PR
195 f
195 f

34/F/5'10"/157

Power cleans:
132
142
154 F
147
152 F
142
154 F

Not focused today! Highest lift was 147 - a few pounds under PR.

Then -
CrossFit Football WOD As Rx'd
outside with 95lb thrusters
7:01

7X1 Squat cleans for the gym record today - mine was stolen by 5 pounds gotta get it back.

C: 205,225,235,245,255 Power Clean 185,225(f)
M/22/6'1"/198

B: 135,145,155,165,175 PR,185(f),175X2
M/23/5'7"/160.5

I changed to the lower weight class today (185-199) cuz for some reason I've been dropping weight this semester. My Clean is still up at my PR tho so I'm happy with it.

as rx'd

135
155
175
195
225
245
255(f)

m/25/6'2''/190

65
70
75
80
85pr
90f
90f
85
didn't want to end with a fail. It is more a psych game than strength. My form falls apart with those 5 extra little pouds! UGH
I'll Nail it next time!

29/m/181

135-145-155-165-175-185-195

Started light to keep volume down so as to be fresh for the Midwest Qualifiers this weekend. Form was solid on all reps, and though this was not a PR, it was the first time I've PCed more than bodyweight. Might do a short metcon later tonight.

m/36/6'3"/225

80
100
120
140
150
160
170F
170

Have a goal

M 39/74"/230#

135
155
175
185(f)
185
185
185

Better than what I did in High School. Still a little nervous about dropping the weights at NYSC. But I'll get over it.

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

Form was a little off but I will take it...

135,185,205,235,255,265(pr),270f

M/36/67/246

Catch-up day.

5 x 5 Back Squats - 225, 225, 250, 250, 250

4 x 800m Run - Treadmill at 7.5, 7.7, 7.8, 8.0

Just want to point out that the form in the picture is atrocious...they are NOWHERE NEAR full hip extension!

; )

185
195
205
215(pR)
225(f)
225(f)
225(f)

155, 165, 175, 185, 195 (pr), 200 (f), 200 (f).

:(

Its the dang elbows. Not following orders. Previous pr was 190 so I guess I'll take the 5# and go with it. Disappointed, though.

33 yom 220 bwt

burgener warm up x 3rds

195/205/215/220/225(old pr)/230/235(new pr +10)
failed about 4 times at 240 just couldn't commit to get under the bar.

165
185
195
205
215
220 (fail)
220 (pr)

m/37/76/195

w/u bar, 115x5x3

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

I don't think I've done 1RM for PCs before, so 185 is a PR.

m/5'10"/165/28

155
185
205 (f)
205 (PR)
210 (f)
210 (f)
200

135
155
165
175
185 f
185 f
180 pr
135x10 unbroken

25/m/5'11"/177
135-155-185-195-205-215(f1)-220(ff)
Couldn't get on to check my previous.
Good thing cause I thought it was 215 but it
was 195. 20lb PR

185-195-205-215-225-225-230

Then 5 triples with 185 to work technique.

No chalk, no bumpers, no way to fail the lift and drop the bar. That would ruin the floor at globo gym ... One day, I will !

First time max'n on Pwr Clns.

Came w/ a price though....felt like I pulled a little somethin...somethin in the lower back region.

135
185
205 Prev PR
205
225 F
225 PR
235 PR
245 F

Then went outside and did Grace...haha

Got to 24 reps and felt something sting my lower back...now I got a little soreness there. Oh well like Jeff Martone says...

"if your going to be stupid you better be tough"!

cfwu x 3
135
155
160(f)
135
135
155
155

m/178cm/91kg,33y

132,154,176,176,176,176f,176 #
60,70,80,80,80,80f,80 kg

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

Oops - Did Hang Power Clean 1-1-1-1-1-1-1
135
155
165
175
165(f)
155
135

175
185
195
205fff
185
190
195
200!yeah 200 club baby!

m/42/165/6'

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

f/33/138/5'6"
55, 65, 70, 75, 80(f), 75(f), 70

m/36/217/5'11

135
155
165
185
185(f)
185(f)
135 x 3

So i know that it isn't the WOD and it was last week, but here in St George Utah at our box, CrossFit Dixie, we had a kid bust out a 1:05 "Grace". Pretty impressive. So far as we know it is the fastest time that we could find. Sorry it took a couple of days to post it but here it is
http://www.crossfitdixie.com/CFD/Videos.html
Check it out

185-195-205-210-215(F)-215-220(F)

No PR today.

Then:
OHS practice
Got up to 155# x 9. Right arm keeps giving out.

135-155-175-195-215-230(f)-225(f)

20/m/158/5'9

135-145-150-155-155-145-135
Swam .5 miles freestyle

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

175 was pr

Jump rope 150 rpm 5 min
CFWU x 3
BW x 1 (Clean version)

155
165
185
190 (PR) Stop

My previous PR was only 175 so, instead of being greedy and potentially psyching myself out, I chose to stop. Form was good and wieght felt too easy, but I could tell I am not shrugging as hard with my left shoulder/trap.

46/m/69 kg
CFWU
WOD 50 kg, 55, 55, 57½(F), 57½, 57½, 57½

95x5, 115x5, 135x1, 155x1, 175x1, 185 f/f/f/1/f, 180 f/hpc f/f/ hpcx1/ 1, 175x1, 175x1, 175x1

Practiced cleans and snatches, working on getting under the bar and sticking a landing.

as rx'd
175/185/195/205/215/225/230

Power Clean 1-1-1-1-1-1-1
185
185
195
195
205
205
205

M/26/6'1/175

As rx'd:

135
145
155
155
155
155
165(f)

Post-WOD: 3 rounds of:
10 pullups, 10 situps, 10 pushups, 10 squats

Need to work on staying over the bar and keeping my hips back so that I have some juice left for the second pull.

135
135
135
175
175
185
195 (squat clean)

F/19/5'5/165

first time with full power cleans...i have only done hang power cleans

As rx'd:

75
95
105
115
115
125
125

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Power clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Power clean
140lbs x 1
145lbs x 1
150lbs x 1
155lbs x 1
160lbs x 1
165lbs x 1 - 1 PR
3 minutes rest per set
Foam roll after
Compared to 081109: previous PR of 160lbs

24/m/5'7/163#

Well, I continue gaining weight, which isn't making me very happy. Going to see if I can get back Paleo-Zonish and see if that gets me back down to my 145 or 150. Not easy living in the barracks and only having pizza available half the week at night. Wish I could get a more accurate BF% test done...

115
125
135
145
155
165 (fail x 3... really wanted it, but couldn't hit it)
155
155

Hit 155 with a little struggle on my form, but hit it several times. Must have been a mental block at 165, but i just couldn't get under it at all.

Kinda bummed my numbers are so low and my weight is so high. Now I'm depressed. Time to eat a pint of ice cream!

28/F/105lbs/5'1"

65
75
80
85
90F (tried 90lb., failed again)
85F
85F

155
185
205
205
215(f)
215(f)
215(f)

Couldn't quite get under it enough. Interested to learn where the "fine line" is between Power and Squat.

Is a Power Clean anything ABOVE parallel at the "catch"? If so, I could have had it. Tried to stay more upright, however.

as rx'd
135
135
155
155
155
155
175

m/24/78kg/1.82m

60
70
75
70
70
60 x 7 kg

WU
7:35
Power Clean
1-30, 1-35, 1-40, 1-45, 1-50, 1-55, 1-60
6:28
Total 14:03

Did my first set ever of 1xsets(max) so my top score will be my new PR:D

1 110
2 132
3 154
4 154(Bf)
5 154
6 154
7 154

M21/209lb/6'3"

185 - 195 - 205 - 210 - 215 - 225(PR) - 230(f)

"...here in St George Utah at our box, CrossFit Dixie, we had a kid bust out a 1:05 "Grace". Pretty impressive. So far as we know it is the fastest time that we could find."

Comment #212 - Posted by: Kade Boyer

I agree, very impressive. However, he didn't reach full hip extension with any of his reps.

Is your box new? Free classes through May!

38M/5'10"/167#

Warm-up: 500m erg row (1:38); 17 ROM exercises; CFWU 2x5; BWU.

As Rx: 135-135-135-135-135-135-135.

Cool-down: PNF of hamstrings & shldrs; static stretch side & ctr splits; foam roll.

Day 1 of my "taking it easy" cycle. For the first time since starting CF, my body was really telling me I need a bit of a break. So I've decided to take it easy on the next couple of cycles. I'll either reduce intensity, scale back the weight, or both. Sometimes convincing yourself to rest can be more difficult than doing the WOD! I wanted to put more weight on so badly, but I know this is for the best.

215x7

Squat cleans for me. My hand hurt a great deal doing this WOD, but my technique is much, much better than it has been in the past.

120x7x1 - I don't think I've squat cleaned 120 more than a handful of times with plenty of misses mixed in. No misses, good solid catches at the bottom. Would have tried heavier but my hand was hurting too much - probably best to stay where I was to keep working in the improved technique.

155-165-175-185(SClean PR)-195-205(f)-205(PR)

CFWU

Power clean 1-1-1-1-1-1-1 reps
115,135PR,145f,145f140f,135f,95

Cash out: 95x5, 45x5, 45x5, 20sec L sit, 1min chair sit, 500m row - 1:48.8

started with bar warm up
175
185
195
205
215 PR
225 (Fail)
225 PR

Thank you for everything crossfit, mentally and physically i am a stronger

18/6'2/198

45/76"/190

CFWUx3x15

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

175 (F-3) very close

worked up to 225 x 1. failed at 235 x 1. very sore legs from squats. did not want to push it for fear of hurting legs.

135
185
185
205 (f)
185
205 pr
205

135-185-205-225-235f-235f-235f

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

95, 115, 135, 155, 175f, 175, 185f, 185f, 180f--bah!

worked out in buddy, glen's, new garage gym. did back squats and power cleans. hi, kelly! nice to see your post.

got up to 185 lbs.

135
155
185
195
205
210(failed)
205

135 x 1
155 x 1
165 x 1
175 x 1
185 x 1 (PR)
190 x 1 (F)

170 = OPR

legs were killing me today from the squats/running over the weekend, it felt like a cramp in my upper hamstring/butt. also had to rush a little bit because of a short lunch.

CFWUx1
as rx'd
155
185
205
225
235
245
250

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

MarkC/54/M/180/5'8"

Results:
--------

set 1: 135 lbs
set 2: 145 lbs
set 3: 155 lbs
set 4: 165 lbs (fail)
set 5: 160 lbs (fail)
set 6: 155 lbs
set 7: 160 lbs (fail)
Thought I could get more - 155 went up easy, but I couldn't get past it. I think it's in my head. Got to keep working at it.

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/13/calendar/5/12/2009#workout_498

65
75
85
95 F (Current PR. Got a mental block and couldn't get it up)
90
80x2

My most mentally challenging lift!!! Ughhh!

135
155
165
175
185 PR
190 F

95/135/165/185F/185F/175F/170PR

With better form I really think I can get 185. Should have gone up in smaller #s.

not a great day

205
225F
225
225F
225
225
225F, dropped the bar on my knee, sucked

135 Power snatch x 10

Squat clean PR is 255
Hang power clean PR is 235

oh poo, i remembered 5 and not 7... poopy.

Well, warmed up with 10 med ball cleans at 11 lbs cuz that's the heaviest they had. Then did 5 bar cleans, 3 55 lb cleans.

65
70
75
85 (fail)
80 (fail)

I was so psyched after 75 because I felt good so I bumped it up 10... I couldn't even make it through the shrug. I went down to 80 and it ended up looking like a wide armed SDHP and I was unable to get underneath. Poo. Well, I have a lot of work to do and I really hate that I let myself go for so long... I'm even a fatty now. Must lose fat and gain muscle again! I will be strong again, oh I will.

Grab the Kool Aid and GET SOME!

M/23/190/5'10

145
150
155
160
165
170
175

CME- cleans are a mental game. If you squat 250 and DL 275 you can and will clean upwards of 140. its mental ! Keep at it and built your confidence.
Wierd workout for me today.
135-155(f)-145-150(F)-145(F)-140(F)-135-140-140
REALLY SUCKS TO GET 3 FAILURES IN A ROW! had to finish off strong.
PR by lots

Did the RCMP P.A.R.E. test tonight. Finished it in 2:27 (I can make it in SWAT!). Also did an 800m run with a 14# med ball in 3:52 (over a minute longer than my PR)

Power cleans (7x1)

135
155
165
175
185
195 (fail)
190
195 (PR!)

I just had to get angry to make that last lift.

Felt a lot better then when this was done back in November

125
130
135
140
145

warm up, day 4 100pushups 100situps, I'm sore
power cleans
185f
185
185
185
185
185

185 is my personal best, feel good about pulling it 7 times, mentally and physically done

Took about a month off for some rest and recovery. Started back today and introduced a friend of mine to crossfit!

As Rx'd: 115, 135, 145, 155, 165, 175, 185

M/24/225/5'11

225
245
255
265
275
285
300

CFWU x 3

1) 135
2) 155
3) 175
4) 205
5) 225
6) 230

26/M/6'1.5"/261

f/5'8"/144/28

as rx'd: 105, 115, 125, 135, 140, 145, 150, 155 (f)

catalyst workout
3 rounds
max pull ups: 15, 5, 7
10 mid thigh box jumps

3:32

Greenville, SC
crossfit alliance

29yo, 5'11", 175lbs

185
195
205
215
225
235 (shakey)
235 (miss)
235 (squat clean)

245 is my best squat clean to date. I think I took too much of a break after the first 235 and lost some intensity.

F/36/5'2"/108

as Rx:

45-65-70-75-45-45-45

Working on form with my great trainer. Thanks for your help today.

115
125
135
145
155 (f)
150
150

M/41/6'/270
185
190
195
200
205 PR
205 miss !#!@$
205

2 mile hill run

95 x 10
135 x 2
155
155
95 x 10

harder when you don't catch in the squat position.

42/m/175#/5'10"

135
155
165
175
180
185
195 (f)

125-135-145-155-165-175-185
195(F) 195(F)

Just started Crossfit a few weeks ago and words can't explain how I feel about it. And for free?! What a blessing!

warm-up: 500 jump ropes
1 - 135
2 - 155
3 - 175
4 - 185
5 - 190
6 - 195
7 - 200
stretch

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

155, 180, 185F, 185F, 175, 180F, 180F

Out with neck injury. Going to see the Dr. tomorrow.

5'11 175 m 29
some cleans to warm up
205-210-210-215(Hang Power Clean)-220 (hang power clean) 205-205
For some reason a fault in my technique limits my cleans from the floor to less of a load than my hang cleans...In theory you should be able to clean more from the ground than the hang right?

52/M/145

95
105
115
120
125
125
125

Interesting that 1RM (125) can be so close to 10RM (115).

I love me some power cleans.
1x195.205.205m.205m.195.195.205.210.215m.215

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

F/45/5'2"/130

did "Grace" yesterday so went back and completed the WOD (scaled) from 09/05/05

cycle to work 28 min followed by
10 rounds of
1 weighted pull-up (rnds 1-3: 6kg kettlebell, all other rnds: 5# weight)
3 strict pull-ups
5 kipping pull-ups

14:27 (BIG happy dance as last time it took me 27:35 and only rnd 1 done w/6kg kettlebell)

cycle home: 37 mins

m/35/6'/165

165
175
180
185(f)
185
190(f)
190(f)

185, 195, 205, 205, 215(not quite), 210 (almost), 210(failed)

m/48/178

CFWUx1
BurgenerWUx1
Light Cleans

Power Clean, 1 rep, 155/175/195/205(PR)/215(F)/215(PR)/185

Previous PR of 200 lbs on 081009. My CFSB training seems to be paying off. Cooled down with some light clean & jerks:

Squat Clean & Jerk, 135 lbs, 5 reps
Squat Clean & Jerk, 155 lbs, 1 rep

Mama and the kids are visiting grandmother in Texas and did not train today.

Thanks Robb! Good video too.

CFWU x 3 then as rx'd:
95
135
185
205
205
205
205. Right wrist sore at the end.

CFWUx3

95
105
115
120
125
130fail
130fail

tired today..not feelin' the love :(

Power Cleans

95
105
115
125
135
145(PR)
155(PR)
160(PR) Previous PR: 140

95
105
115
120
125
130
135
155
170

Way more than what I thought I could do by the way. PR is 185 6 years ago gettin back to it!!

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

my form sucked at 165.

as rx;d:

135-145-157-167-177-185-195(f)

185#

135-155-175-195-205-215(f)-215

My first Crossfit workout! woohoo! I've been following CF for a while and finally made the switch this week.

135
165
185
205 pr
205
205 (almost lost my balance)
205

M/29/6'/195
185-205-215-225(f)-225(f)-225(f)-205

m/27/6'4"/225

215-225-235-240-245-250-255(miss)-255(miss)

As Rx'd: 95/95/115/115/120/120/125(PR)

M/25/155

Also ran 5K prior to the clean exercise in 23:48 for 7:41 min/mi pace.

205-215-225-235f-235-240f(caught in a squat pos)-240f

185
205
215
220x
220
220
185

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

finally broke the 200 barrier....next time it's bw time 215

M/19/5'11"/160

145, 150, 155, 160, 165, 165, 170-f

95
105
115
125
130
135
140

195
200
205
205
200
200
200

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

Paid my 200 for CF RRG- I urge the rest of you to do the same in the next 2 days.

m/35/155

135
145
155
165
175-f
175-f
170-f
knee still hurts

225
225
225
225
245
245
245
moving the gym and didnt have anything but 45 25 10lbs bumpers. was feeling good but not 265 good

27 yom 6'2" 160#

135-145-150-155-165-170

25/M/155/5'11"

115
125
135
145 F 135
135
135
135

My WOD Log on 21-15-9.com
http://www.21-15-9.com/users/10/calendar/5/12/2009#workout_505

27 yom 6'2" 160#

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

F/34/5'/115

85
85
85
85
85

cfwux2
burgwux2

power cleans
1-1-1-1-1-1-1
165-185-205-215-225-235pr-245f

CF WU - fIRST TIME ABLE TO COMPLETE A PULL-UP (YEE HAW!)

POWER CLEANS

115# 115 115 115 115 135 135#

Couldn't get the higher weight to start but the form or technique started to come to allow me to go up - Great Stuff - Thanks for the video help Crossfit!

Power cleans
185,205,227,235,227,205,185

30/m/198

135
155
185
185
195
205
210f

195
205 (f)
205
225 (f)
225 (f)
225 (f)
205

Clearly I need coaching to progress further.

25/m/5'9"/180
hang squat cleans:
185, 195, 205, 215, 225, 235M, 230M
225 still a new PR

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

Max 200

155,165,175,185,195,195,200(fail),200

form felt good up to 185. 195 felt a little off. forgot to check ego and went for 200. missed first try. not even close. got it second try, but it was ugly! I didn't bring weight straight up and had to take a quick shuffle step forward to catch it

M/23/6'1/180

225
245
255
270
285f
285 (PR)
290f

Good PR. Felt nice.

POST: Hell's Half Acre Final WOD
21-15-9
Box jumps 24"
KB Swing 1.5 pood
SDHP 95#

4:34

Felt pretty good. Power cleans wore me out slightly, but overall pretty good.

as rx'd

135,185,195,205 (PR), 205 ugly form, 205, 205

partner: f/29/140/5'6"

55,68,75,88 (PR),93 (PR),93,93

5k row
19:54

M/35/190

135
155
185
205
225(f)
225(F)
210 started to attempt from the floor but my back felt like it was going to "tweek"-so i didn't actually attempt the lift

Mark
135, 145, 150, 155F, 155f, 150f, 135, 145, 145

135
155
175
185
195F
195
205F

Big makeup day after being at the beach:
BS-5-5-5-5-5:
275-305-335-365-390x2,385x3
felt really lightheaded today. sucked.
Bench5x5:205-225-245-265-280x3,x1

PC:135-165-185-205 allx5, 225x3-235x1

Didn't have the energy today for PC singles. I enjoyed the week in Rochester followed by the weekend at the beach... I loved the break.

later,
b
m/32/5'8-1/2"/180

M/33/185

Power Cleans

1-165
2-185
3-205
4-225
5-235-F
6-230
7-235-PR
8-240

Just didn't have the drive from the bottom felt flat tonight! Fighting an injury in my forearm and elbow keep pushing !!

33/M/6'00/184

1x185
1x195
1x205
1x220f
1x215f
1x215f
1x215 pr (I think)

Not in the right frame of mind. 225 Next time should be attainable.

#326

240- Failed

I pinged my back with my crappy form on Grace four days ago and missed some workouts (runs one day squats the next) so I did "Anne are you ok?" first because 1. My back 2. I'm a girly man who can't squat anything anyway, 3. See number two and replace the word squat with powercleans.
Anne really thrashed the legs and took forever
27:30
Then 153-163-168-173-178. Down to a 12 inch box.

Power Cleans

155
165
175
185 (old PR)
195 PR
200 PR
205 F
205 F

PR by 15 pounds (almost 20) - having trouble jumping under the weight quick enough.

M/29/5'8"/195
135
155
185
205
215
225
245(fail)
245 got it!PR
I think I may have hurt my shoulder though...oh well, we'll see tomorrow...

Male 29/5'9/150

155
175
185
205
185
205
210 Fail

185
185
195
195
205f
195
205f

26m/6'6"/235lbs

225
245
275
300(f)
285
290
300(f)

119lbs

5 sets

As Rx'd:
165-175-185-190-195-145x3-145x3

Well, i originally thought i was doing 20#s more than i was every set, but came to realize i had put 35s (not 45s) on the bar. D'oh! I was wondering why i was doing so amazing! Definitely would have gotten 200 if i had known that during, which is still awesome since my last clean max was 200. So good and bad today, but mostly good regardless. Went easy the last couple sets for form and not to push it for qualifiers

135
155
165
175
185
195(failed)
185

180
180
190
200
185
185f
135xno idea
practiced form last set

M/19/6'4''/190

135
155
165
175
185
195
200

did some hspu's to boot

37 M 6' 163#
135 x5
155 x3
175 x1
175 x1
185 (f)
185 x1
185 x1
195 (f)

165
165
165
165
165
165
165

27/5'6/160

I felt good so i hit "Grace" but with power cleans....2:50 of it wasn't good

FRAT rules

40/m/68"/175

thought it was 5 sets...whoops!

155
175
185
195
200

27/5'6/160

I felt good so i hit "Grace" but with power cleans....2:50 ok it wasn't good but it's something

FRAT rules

M/32/160 6'1

155
165
175x
175x
175
185x
185x

28/m/189

155-165-175-180-185-190-195

m/6'1"/28/220

200
200
220
220
220
200
200

115-125-135-145-155-165(f)-160

135x7

M/39/150

Scott m/6'/210/49
115-125-135-145-155f-155f-135-135

hit or miss based on form.

185
185f
185
185
195f
185
185f

learned some ring skills afterwards.
up to 4 muscleups in a row now. slowly getting better.

115, 125, 135, 145(F), 140(F), 140, 140
(68,54), (22,18)

135,155,175,195,205,215,225

First time posting
M/29/5'7/179
135
155
179
189
205
210
225 Alltime PR YEAH! GET SOME!!!

185 205f 205 215f 215 220f 205

I was so not in the mood to do these. I've been doing them way too much.

135,155, went for the 175 PR but my right wrist didn't turn fast enough (my PR is 165). I gave up and went to working on full cleans instead. At least I got a new 135 PR for squat cleans! I need to work on it.

M/29/6'/160

120
140
150
160(f)
160(broken form)
150
150

little bit tougher today for me since I had no rack for squats and had to clean yesterday's work out too

155# Next time try 165# and focus on dropping under the bar while avoiding too much upright row action.

145-155-160-165F-160-160-160

Did 5 sets:

130
135
140
151
151

135
135
135
155
155
155
155

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

m/22/167/6'

155
165
170
170
170
170
185

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

35yr/150#/m

115
135
155
175 failed
155

35/125/f

85
85
85
75
75

115
120
125
130
130 ==> oops I already did that weight!
135 ==> PR
115 ==> practicing technique after bad technique on PR

34/195/M

I didn't do this as RX'D because I wanted to work on my form. I did about 5 sets of 3-4 reps.

135
155
175
185
185

Felt good :)

M/24/160#/5'7"

As Rx'd

BWU x 2 with Samson Stretch

135#
155#
175#
185#
195# (PR)
200# (F)
195#

185,185,195,195,205,215

M/22/130lbs/162cm

135
135
135
135
135
145 bad form
135
135
135
135
135
135

Drank too much of this caffeine/L argenine preworkout supplement, and got lightheaded multiple times during this one lol, needless to say I learned from that mistake.

Anyways, as RX'd
135
145
155
165
175
165
155

I set up 180, but couldn't bring myself to attempt it, saying there was no way! Its crazy what these lifts do to you mentally!

185/195/205/215/225/230(f)/205

205, 220(f), 210, 215, 220(f), 220, 225(f)

F/30/5'6"/130
75-85-95-105-115-120PR-125F

M/31/6'3"/200

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

135
155
175 f
175
195F
195
200F Caught it on my shoulder to far forward and dumped it
200F Just didn't pull hard enough.

m/27/170/5'9"

95x3
115x3
135x3
155x2
177.227x5 (began WOD here)

23/m/180
185-185-195(pr)-195-195-205-205

m35/170/5'8"
as rx'd
135
155
165
175
180
185
190
195f
195f

165
170
175
180
185 (PR)
190 (f)
190 (f)
190 (f)

Cross Fit Warm Up

W.O.D.

warm up sets followed by 7 sets of 1 power clean at 155 lbs.

CFWU -pu's
BWU

145,155, 165, 175, 185,
picked up 195, but decided against it
190f, 185f, 185, 185f, 185

Sprint interval training. 12rnds of 20sec sprint/40sec of jog for recovery. Total of 1.5 mi

95# Thruster
21-15-9

Jumping squats w/ 45# bar for 30 sec

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

First time power clean 1rep max.

115
120f
120f
110
115
120 (slow elbows)
120 ugly

185
195
200-f
200-f
200-f
200-f
200- finally made it

m/22/5'7/153

m/29/60kg/166cm

All results in kg

1- 60
2- 65
3- 67.5
4- 70
5- 72.5
6- 75 new pb
7- 77.5 failed

Okay..im a male i just hit like 150lbs im 5 foot ten
i did 105 for this wrk out...i know i could get like 135 at the most up..but im scared, i feel really unstable with that much
suggestions???? plz

40kg,50kg,60kg,70kg,80kg,80kg,80kg

softball game at night - we got beat 15-14

WOD Power Cleans 1-1-1-1-1-1-1

75k,75k,75k,75k,75k,77.5k,77.5k. all p.b's.

last time we did this gettin 70k was a struggle,this time it was part of the warm-up,mental block now is 80k !lots of aggression in the gym the night,noises ,grunts,etc,Grrrrrr!!!,d/l's, p/c's, b/s,happy dances,angry dances,more grrrrr's !!

CFWU 3 x 5

30kg
40
40
50
50
55
55

as Rx'd

65
70
75
80
85
90 bad
90 bad
85

110 x2
121 x2
132 x3
143 x2
154 x2
165 fail
165 fail
165 fail

155/175/185-x/175 did 4 more rounds of 145 X 3reps to improve on form.

41/m/176cm/72kg

60x2
65
70
75(PR)
80(PR)
80
80(failed)
70

All loads in kgs

m/41/5'11"/200

wu
75 jack
15 pushup
15 roman chair back ext
15 roman chair situp
15 squat
15 OH squat
10 dips

Power Clean WU
45x2
67x2
78x2
89x2
100x2

Power Clean
111x2
122x3
127x2

Form fell apart completely at 127, I was just forcing the weight up. Went back to work on form at 111 for awhile.

Scary moment... I passed out during a rep, just as I was putting weight down. I have a slight cold, and hadn't eaten yet as its early. I hope thats all it was.

So, I went up has some milk & fruit and continued. Very scary. Glad I wasn't under an OH squat.

M/41/5'11"/185

115
135
145
150
155(f)
155(f)
150(f)

I did okay. I felt like I was definitely favoring my left leg due to a weird thruster mishap a couple weeks ago.
115-115-125-125-135-135-135f-135
I'm doing much better setting the weights back down this time. More controlled.
Not sure how much rest time in between. I did 30 to 60 seconds. Is that acceptible?

48 m 5'10 201

cfwu x 2

clean warm up
45x10
65x8
95x6
115x4

135-155-175-185-195f

Full Squat Cleans

135/145/155/165/170/170/175

full squat clean at 225

185-205-225(f)-225- gym closed

34yom / 219lbs

Missed.

135-135-135-140-145-135-135

31yo/M/6'4"/231#
My favorite WOD
176
186
198
220
242 F
242
250 (PR)

m/26/5'7"/165lbs

125
135
145
155
165 PR
175 PR
185F

155/175/185/195/205/215/220(PR)

I think I got 210 last power clean max. Felt strong today.

60 kg/ 65kg/ 67.5kg/ 67.5kg/ 67.5kg/ 67.5kg/ 67.5kg

135
145
155
165
175 (jammed my wrist, crappy form)
175
180(failed, didn't get under it enough)
185=PR. It was on the bar already, so what's 5 lbs among friends? A new PR, that's what.

155
165
170-fail
165
165
165
165

155# all reps..
had sore back.

m/41/159

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

M/5-10/195/ 38yrs

Xfit warm-up;

WOD as RX'd- 135
155 (PR, but too much to cont.)
145
145
145
150
150

26/M/170

Did this after Grace.
135
155
165
165
then did 5 x1 of 155 Power clean + thruster
then 2x5 of 135 PC + thruster

44/m/165/5'9"

155-165-165-165-175-175-175

kgs

90, 100(f),100(f),95(f),90,95

Plenty of strength just not good enough form with heavy weights. Need to to get under the bar at the top.

At noon, tried 30 muscle-ups (not for time), got 28 and had nothing left for the last 2.

After work, did CF Football wod from the day prior. 100 pullups for tie - 4:53.

Due to time constraints, did 3 working sets of power clean - 175lb (first failure).

M/23/66"/180

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

185-195-205-215fail-215fail-215-225fail

In kg: 70-70, 5 x 75

M/28/73"/180

125
125
125
125
125
135 (tied for PR from a week ago)
125

M/28/73"/180

Bonus DL (5X245)
125
125
125
125
125
135 (tied for PR from a week ago)
125

135
135
135
155
155
170
170

Need to work on form!

185
185
185
195
195
195
205

185
195
200
205
210
215 failed
215

My pr is 220 so not to bad today. I would like to pr every time but this is crossfit. Nuff said!

Power cleans not Squat cleans

185
205
225
235
235
245(f)
235
245!

165
175
185
195
200f
200f
200f
190
190

M/33/70/165

113
135
145
155
165(pr)
175(f)
165
165

I've never been able to clean more than 145 before.

m/44/175

as rx'd

135
145
150
155
160
165
170

Jennie: 27 F 165# 5'9"
Power clean 1-1-1-1-1-1-1 reps
85-95-105-115-125-135-145

205-205-215-215-225-225-225
Not comfortable moving up w/o bumpers.

m/46/69"/170
135
155
175
185
195
205
215(f) not enough speed on the way up. Getting stronger. Haven't done this much since college!

m/35/65/170

135
145
155
165
170
175
180
185, failed 3 times

Worked out at the local post gym. Not very CrossFit friendly.

33/m/160

135
145
155
155
155
155
135

185x5
195x2

22 / M / 5'9" / 135lb

115-115-125-125-125-125-125

Besides technique, my weak deadlift holds me back on these.

47 205# 6'0"

power cleans:
135-155-175-195-205-215f-215f

a bit disappointing not to hit a pr, just means I have more work to do. matched pr of 205

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

145 PR

Weight felt comfortable. Watch your feet on the jump so they don't get too far out. Didn't even have to go all the way down to catch...which was good seeing as I am super sore from yesterday's squats.

185 195 205 215 225 230 235(f) 235(f)

185 195 205 215 225 230 235(f) 235(f)

175
185
195
195
195
200 (pr)

24/m/175

165
175
185
195
205 pr
205 F
205

Did Nasty Girls instead

did jumping muscle ups because the rings were too low for me to kip. Otherwise, as rx'd. Need to focus on clean form

10:12

didn't do the right amount of reps
135
145
165
175
185 F
185 PR

F/41/5'4"/142

Not feelin' it. I'm weak with the power clean movement, can do the movement just fine but not with weight, ugh.

45
55
65
70 F
70 F
70 F
was afraid to go back and F at 65

might have to work these into my warm up.

Did Hang Power Cleans (1st WOD since back injury)

135,150,160,165,170,175,180 (F), 165

115
125
135
145
155
155
155

m/165/28

185
185
195
205
215
225 nailed it but have to work on not spitting
235 (f)

95
105
110
115
115 (F)
95
110 (F)

Forearms toast from doing Mary first...had to double up on WOD's today :) First 115 felt solid, but knew it was my max.

23/m/5'6"/163
70
90F
75
75
80
80
80

Sorry, last weights did not include the bar:

115
135
120
120
125
125
125

185
205
210
210
210
210
210
Got some weird looks from the others in the gym, YMCA doesn't like power lifting. It was great!!!

hahathis pic is too funny!! i was just having breakfast w/ Capt. Cusworth (background jumper) and Sgt Parker (forground) was just with me the day before...they are our Scout Sniper plt Cmdr and aTeam Leader (respectively)!! haha went to get the WOd after eating chow w/him and saw this pic!!...well i hate these thing but did it..

1x115
1x135
1x145
1x155
1x165
1x175
1x175

finshed there...think i could have gone hevier the whole time!!

As RX'd.

1- 159
1- 169
1- 179
1- 189
1- 201
1- 201
1- 201

Sarabeth
F/22/5'0/110
Crossfit Northridge

95
115
125F
125F
120 PR
120
115 x5

135
185
205
225
235
245f
240

Me: 42yo/M/5'10"/174lbs/10.5%BF

Warm Up: Greg A's Warm up 10 reps per exercise + Bergener Warm Up with a dowel, then women's bar then the 45lb bar.

WOD: Power Cleans

Warm Up
95 x 5
135 x 3
155 x 2
175 x 2
185 x 1

WOD
190 x 1-1-1-f-1-1-1-1

I was in a place were I could not drop the weights and I dropped the weights once, I received some interesting looks :-)

Have Fun, Train Hard,

Billy

185,195,205,215f,215,225f,225f,225f,

3rd rep at 225 was close would have been a pr

M/32/148lbs/5'5"

135-155-165-170-175-180(f)-180

Crap, thought it was 5x1, not 7x1... My bad.

185/195/205/215(f)/215

Could've put up 225 after the anger from that fail. Hardcore mental block on cleans.

AM
CFWU3
BWU with 45
shrugs and high pulls for WU 65x3, 95x3
DL 135x10, HPC 135x3 for WU

155-165-165-165-170-170-170(last one turned into a full squat clean)

185, 205, 225x5

35M194

Thanks Rip!! Previous PR 205 (full squat). Just came off 7 weeks SS.

185
190
195
200
205
210!
215! (not too hard, had to keep going)
220!
225 F
225!(Squat)

36F124
45
50
55
60
65
70
75

95
135
155
155
160
165
170

253

M/58/6-2/206
135, 135,135,140,145,145,145

65-85-85-115-115-115-115

late post; done day rx'd

27/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

coach afternoon class, then WOD:
power clean 7x1
113-133-143-153-163(f)-158(f)-158(f)-158(f)
grr! soo close. tryna pull too early... gotta fix that.

post:
coach nite class @ CF NoHo

after class, hit up Workout #2 of the European Regional Qualifiers;

15 - 12 - 9 Reps
Clean and Jerk 95#
Hand Stand Push-Ups
time = 7:14

whew!

Power clean 1-1-1-1-1-1-1 reps

45kg,45kg,45kg,45kg,45kg,50kg(f)(angry dance) 50kg(f) (more angry dancing) 47.5kg, 47.5kg (small happy dance).

Thought I would get 50kg, still not getting under enough. Getting fustrated with this!!! not enough Grrrrsss have to work on building my aggression. The blokes in the gym will run for cover, they already think I'm a basketcase throwing the weights around. I don't throw them around, I either dump them of they bounce out of control. (Did say sorry about that one! How is the leg?)

Also did Back Squats to try and finish last wod, 75kg x5(pr for 5, happy dance), 80(f).

Good Fun

95-115-135-155-165-185-205

32/m/6'2"/205

155
185
185
205f twice
185
185
195

I am chalking this one up to the early morning discount, just had no power this morning.

Phil 4:13

Theresa: 75/80/85/90/90/95/95/95/95/100
(much work still needed on 2nd dip(knee)and speed. get rid of the pause from end of DL to 2nd dip)

m/30/225
135
185(f)
150
165
175(f)
175
175(f)
I know I can do the 175! I think on my two failed attempts I just didn't get under it enough.

205
205
205
205
215
215
225

I missed the 5X5 squat the other day, so I did a super set with squat as well at 275.

70kg
75kg
80kg
81kg
82kg
83kg

95
95
105
105
115
115
125

m/40/67"/185#

power cleans 1-1-1-1-1-1-1

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x f

clean coaching points
1-use more narrow grip
2-shrug elbow high and outside
3-whip elbows under

255x1x7
90% of 1RM

Power Cleans

135, 145, 155, 165, 185, 195, 205

I have never cleaned more than 135, so this whole WOD was a PR!

M/34/202/6'0"

M/27/200/72
110
130
140
155
165
200 BAD FORM BUT GOT IT
185

41/m/155
got up to 205 really well
tried 225 several times-no go

M/39/200/5'10"

Have a bad knee so couldn't get under it very well in warm ups. Most everything I did was purely muscling the weight up. I could use better form on the lower weights so I did a couple sets of 3 at the end just to work on form (which is terrible anyway).

as rx'd=
155
185
195
205
215
225 missed
225 missed

185x3
155x3
135x3

M/30/6'3/178

135, 155, 165F, 165F, 155, 160, 165, 170

M/160/27
185, 195, 195, 200
Only did up to what I thought was my max. Stopped there so I could do Cindy and still get home on time.

M/26/5'11"/158

135, 155, 165, 165F, 155, 160, 165, 170(PR)

M/30/6'/219

155, 165, 175, 185, 195PR, 205F, 205F

F/45/5'2"/130

am - cycle to work 31:25 followed by

PC 55-65-75-85(f)-80-85-85-85
Last time did this (08/11/09) PR was 60

pm - cycle home 36:05

M/184/24

As Rx'd: 155,185,205,225,235X,235X,235X

Did hang power cleans.

175, 175, 185, 185, 195, 200, 200

225, 225, 225, 235, 235, 245, 245

Did this workout on 5/14/09. Was sick on 5/12 & 5/13 so didn't work out.

Power clean
135-145-150-155f-155f-145-150f

The fails were because I couldn't hold the bar up and lock out my wrists.

185 Bad technique
185 Bad technique'
165 Fixed technique a little
175
175
175
185 Alright technique, I just had to go back and try again

155
185
195(F)
190(F)
185
190(F)
185

145 (PR)

first time doing cleans so I went lighter than I'm physically capable of. Need to work on landing with feet flat rather than on the balls of my feet.

3x60kg
70kg
80kg
80kg
85kg(fail)
70kg
60kg
70kg
80kg(fail)

155
165
175
185
175
175
185

New to cleans, so I'm working on form most.

115
135
145
155
155
145
145

115
125 (2)
135 4/5/6
145

135/155/175/185/195(f)/stopped due to back issues

29/m/63kg

60/60/60/62.5(PR)/65(PR)/60/60

170-220-240(f)-230(f)-230

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

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

Once I quit trying to pull the weight with my arms and started shrugging and rotating correctly I got 195. I will go over 200 next time!

Today - There's something about "Mary"

155
165
175
185
185
195
175

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

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

I think. I know I started at 135 and ended at 185. I just can't remember how I got from point A to point B. Felt really good. Found myself leaning forward with the heavier weights. Going to try and correct next time.

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

I tried 225 like 5 more times, I just could get it up high enough to get all the way under it...next time 225 you're mine!

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

115 125 135 135 140 140 145

EJ
M/36/170
225F,225,225,225,225,225F,225
had to drop into a full squat to catch
EJ

135,155,165,175,185,200F,200

135, 135, 155, 185 F, 155, 135, 135

Dismal effort. Not quick enough driving the elbows under. Frustrated after a few failed reps

(all in KGs)
80 - 85 - 90 - 95(F) - 85 - 90(F) - 80

Warm-up:

6 x Full Range HSPU
10 x Towel Pull-ups
10 x OHS w/ 135#
10 x Back Extensions on a bench
10 x Sit-ups on a bench

WOD As Rx'd:

225
245
245
245
245
245
245

Got frisky and tried jumping up to 275 for a new PR on cleans (not power). Failed at each attempt, but was encouraged. I'm strong enough to finish the lift. Have now become a student of the clean.

115 125 135 145 155 x 3
try for 165 next time

30-m-168

worked up to 205

135
145
155
165
165
165
165

got to get my form right....

185
205f
195f
185x3
165x6
155x8
155x8
155x8

sit ups
incline press

185/195/200/205/215(f)/215(f)/215

slow elbows...gotta work on that

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

80kg x 1
80kg x 1
80kg x 1
90kg x 1 (F)
80kg x 1
80kg x 1
80kg x 1

Power clean 1-1-1-1-1-1-1 reps

155-165-175-185-185-185-190

37.5kg x 7

40kg scared me today.

22.m.137.65"

as rx'd
180, 180, 180, 180, 180, 180, 180(PR)

m/51/5'11/180

Power Cleans as follows:
WU #45x3, #65x5, #85x5, #95x1
then working sets of:
#115x1
#135x1
#155x1
#155x1
#165x1
#175x1
#175x1 (holding as my PR)

then a 8RM set of #115

Power cleans -- 135,155,165,165,175,155,155

Mary -- 9 rounds

30 GHD situps/25 Back extensions x 5 -- 10:30

HC 5x3

155-185-205-215-235

All were 5 reps to practice form - bar, 65, 85, 95, 115, 135, 155, then 135 and a few extra reps

115x5
135x1
145x1
155 fail
155 fail
150x1
155 fail

m/31/159

135, 145, 155, 165, 175, 185-F, 185

115 - 125 - 135 - 145 - 155 - 165 - 175(f)

completed workout after 5x5 back squats

M/ 35/ 131 lbs/ 5'-6"
Mary As Required: 10 full rnds + 5 HSPU + 10 Pistols + 8 Pullups
Fun workout, but not very good results. I was pretty sore from my Diane about 30 hours ago. I actually got much faster with my pistols as I went on, but my pullups slowed me down. For the first time my pullups are slower than the other two. I have been concentrating on my other stuff and now I gotta get my pullups back.. I'll just hammer on them for a while and I think they'll come back. I am really trying to force FULL RANGE ALWAYS on the pullups.

M/ 35/ 131 lbs/ 5'-6"
Mary As Required: 10 full rnds + 5 HSPU + 10 Pistols + 8 Pullups
Fun workout, but not very good results. I was pretty sore from my Diane about 30 hours ago. I actually got much faster with my pistols as I went on, but my pullups slowed me down. For the first time my pullups are slower than the other two. I have been concentrating on my other stuff and now I gotta get my pullups back.. I'll just hammer on them for a while and I think they'll come back. I am really trying to force FULL RANGE ALWAYS on the pullups.

7x1 power cleans

insufficient warm up as training partner doesn't seem to want to.
5x40kg
5x50kg
3x60kg
1x65
1x70
75 f
75 f
75
80f

need to look at my technique I reckon and try to get under the bar some more.

then did some kipping practice - got 19 out in a row and then two sets of 15.

met some other crossfitters at globo and got some mucle up pointers. will practice every day until I get them

what a paddling.

60kg
60kg
65kg
70kg
75kg
65kg
60kg

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

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

145
155
155
165
165
165F
165
170F

115
125
130
135
140(F)
125
125

m/36/6'4"/94kg

70kg
70kg
80kg
80kg
80kg
80kg
80kg

Struggled with the high pull aspect of the lift.

Very little sleep last night.

sub'd softball game

40# dumbbells

1-1-1-1-2-3-4

crossfit warmup followed by wod

1. 7 x 40kg
2. 7 x 50kg
3. 7 x 60kg
4. 3 x 70kg
5. 1 x 75kg
6. 1 x 75kg
7. 1 x 75kg (165lbs)

I decided to work up to 1rm today because my elbow joint has been prone to swelling lately and I find that missing this lift and making a mistake can really bother it. So I needed to pay attention to form and work into this wod this time. I think a lot about the progression over time (what you should do in terms of weights) as you improve.

Here is how I see it: Initially I am going to explore my capacities by starting with completely unthreatening weights and study form. I do this by doing a few more numbers with low weight even on 1rm days. By doing this I get a feel for the upper range that I have at least. Once I do this, I start to work more seriously into 7 x 1 where I get more quickly to the weight that I settled on from the previous workout. (In this case 165) So next time I will try to get my weight up to 165 sooner in the sequence...say at set 2 or 3. When I can do most of the 1 x 7 at that weight or if I just feel good...I start to make attempts to increase that weight...usually in the middle of the sets (set 3 or 4) I figure that its a way of progressively pushing yourself to get a nice heavy weight that you can do maybe a couple of times and then work that until you can do most of the 1x 7s with that weight... and then increase your max attempt a bit.

I assume that is how most you you do this...Is my assumption correct?

Cheers

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

not enough aggresion on the 205 i dont think...

WU
140/1
150/1
155/1
165/1
175/0/0
170/0
165/1
170/1
M/48/187#/72"

m/36/174

WU
110
132
154f
154
165f
159f
154

135
145
155
165
175
185
195

180
180
190
190
190
190
200f
200f
200f
I feel very close to pulling 200.

m/35/5'9/174

CFWU - 3. Reg reps. Superman. Burgener.
145,155,165,175,185,195,205-f2,200-f2,185
Pretty disappointing at the end. Not a good hip extension at all. Keep weight on thighs.
Endurance: Ladder of 1 min on, 1 min off, 1min off, 50 sec off - down & back up. On treadmill. Set at 10 for most rounds. 10.2 on next to last. 10.5 last round.

135
145
145
155
165
165
175(fail 2x)

m/30/6'1/210

CFWUx3
155-175-195-205-215-225(f)-205(f)-205

mobility + plus a few sets of OHS and Front squats
2x135 power clean

155
175
185
195
200(fail, slipped!)
195(fail!)
190

hit a mental wall

2k Row
CFWU (64lb)

W: 95,95
1: 115 (ugly)
2: 115 (fail), 95
3: 100
4: 105
5: 110
6: 115
7: 120 (fail), 120 (fail)

115, 135, 145, 155, 155, 155, 165

95
105
115
125
135
145
155 (fail)
155

34 yom 205 lbs.

185
205 (f)
195
195
195
185 dropped in weight cause form went to crap
185.

This has got to be a mental or form thing for me. Should be doing heavier weights

43 yom 206lbs

wu: 40 situps/1 mile jog-run/15 squats

135
135
145
145
145
145
145

cfwu x 1 w/21 pull ups
skill transfer w/25, 35 and 40 kg x 3 (down and up w/shoulders, then elbows, then muscle clean)
60kg x 5
70kg x 3

80
80
82(f)
82(f)
82
84(f)
84(f)

Been doing CF training for about 2 months and enjoy it very much, so this is my first post:

M/36/5'10/160

135,155,165,185,195,205(failed),195,195

165-175-175-185f-185f-175-175-175-175

160x1x7

M/26/6"/175

1.155
2.165
3.175
4.185
5.190
6.195
7.200 (f)

Next time I will start with 185. I really wanted 200.

30/m/165/5'6"
135
185
195
195
205
205
215- FAIL

Stocker- 65-75-85-90-95f-90-95PR
Meyer-175-185-205-215-225f-225-235f-235f
been training strength and my power seems to have gone down slightly from a PR of 240

45/m/164

165
175
185
195
205
215(x)
210

PR!, finally, has been almost a year, have not been strength training much, more swimming, biking, running

185
225
225
235 embarrassed myself with a big drop
225
Wasn't poopin. Need to get my own bar at home

I mean poppin

135,145,155,165,175,185,195(pr)

rest day/core work

kb swing around waist
SA KB swing inverted press
KB Hot potato
TGU's
Front/Side/Reverse Bridges
Back Extension
Side Extentions

M/32/5'9"/152

Did this 2 days ago. Never done 1RM power cleans.

165
175
185
185
185
Fail @ 185
175