August 22, 2009

Saturday 090822

Hang power clean 1-1-1-1-1-1-1 reps

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Josh Kalsbeek, Half Dome, Yosemite National Park


Dr. Barry Sears CrossFit Presentation Part 3, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at August 22, 2009 9:35 AM
Comments

YAYYYYY

Comment #1 - Posted by: OFQ-MD at August 21, 2009 5:54 PM

could have used some more leg work.

Comment #2 - Posted by: #42MARQ - CrossFit Bucks at August 21, 2009 5:55 PM

Wow! Thats an early post!
Did todays WOD under 25 minutes by going forward for 50' and backward 50'... My legs are done!

Comment #3 - Posted by: Kim at August 21, 2009 6:01 PM

Stairs are such a mission right now... i am so not going to make it three days straight of PR's.

Comment #4 - Posted by: Tom in Wales at August 21, 2009 6:15 PM

Sweet pic. Did you guys do the hike in one day or did you camp in Little Yosemite Valley?

I've done a handstand up there myself and at the edge of a 4,000 ft drop it's a little bit nerve wracking.

Way to go Josh!

Comment #5 - Posted by: Playoff Beard at August 21, 2009 6:18 PM

this is going to be a much needed/appreciated wod!

Comment #6 - Posted by: drkelly/m/21/6'3"/216 at August 21, 2009 6:22 PM

I called this about 4 hours ago. For those who say the programming is "random" are really not paying attention. I'll admit I can't always determine what the next WOD will be but the majority of the time I could tell you what movements will be included in the 2nd and 3rd WOD's of a set.

Comment #7 - Posted by: RunningStrong at August 21, 2009 6:33 PM

I'm new to crossfit. What does it mean to do "1-1-1-1-1-1-1 reps"? How much weight do i do? if anyone can help me out that would be great.

Comment #8 - Posted by: Ben Z at August 21, 2009 6:45 PM

Running Strong,

Give the next 3 cycles a crack, going by what you say you should get at least 1 or 2 of them right?

Comment #9 - Posted by: Aaron Wilson at August 21, 2009 6:47 PM

I wish knowing the WOD early helped me recover faster

I worked *very* hard this cycle. I mean, I always go hard, but these 3 days I have been dying a slow painful death at work (a la Joe Banks) and I have thrown my whole being into these WODs, wringing out all my frustrations. I am digging a tunnel (a la Shawshank) I'm on my way out :)

Comment #10 - Posted by: Strong Lil Pony! at August 21, 2009 6:49 PM

after catching up on the last 4 WOD's i missed yesterday, i'm looking forward to a pure strength day today.

Hope all the FRAT is well.

Loving life........ :-)

Comment #11 - Posted by: Rookie - Crossfit Gold Coast at August 21, 2009 6:52 PM

messed around with hang squat cleans today then the tabata run at 12%incline

Tomorrow this will be a fun one.

Comment #12 - Posted by: Angelo at August 21, 2009 6:55 PM

#8

You have to find your work your way until you find your 1 max rep charge...then do 1 rep at the time ( you can vary the weight) 7 times , no time limit

Comment #13 - Posted by: 11381/29/m/5'7/155 at August 21, 2009 7:04 PM

I just started doing cross fit a few days ago. I'm used to working out for 1.5-2 hrs at a day, but these work outs kill me in the short amount of time that they take. I feel like I should be doing more though, what type of other supplemental workouts do you guys do along with the WOD?

Comment #14 - Posted by: jcleve at August 21, 2009 7:10 PM

I'm new to crossfit. What does it mean to do "1-1-1-1-1-1-1 reps"? How much weight do i do? if anyone can help me out that would be great.

Well you should first start by doing a good warm up and stretch. Than do a few reps of hang power clean with the bar or a comfortable weight that allows you to focus on form. Once you are ready you do seven attempts at at your 1 rep max for this movement. If you do not know your 1 rep max than i suggest you start off relatively light and increase the weight every set for seven sets until you fined your 1 rep max.

I hope i helped

Comment #15 - Posted by: CR-BC at August 21, 2009 7:13 PM

I'm broken from the past two days- thank you so much for a break from my legs. I'll definitely need two days to recover.

Long live Crossfit.

Comment #16 - Posted by: FoxJr. at August 21, 2009 7:25 PM

Thanks that does help.

Comment #17 - Posted by: Ben Z at August 21, 2009 7:26 PM

When this is complete and you post your load amounts, shouldn't we actually be looking for a total amount of all lifts combined? What are the thoughts on this.

Comment #18 - Posted by: Brad Purple at August 21, 2009 7:31 PM

This will be my first wod since june 9th. I've been at Basic Training and just graduated today. I'm sitting here in the airport waiting for my flight and am excited to start CF'n again

Comment #19 - Posted by: ryanf at August 21, 2009 7:37 PM

"I just started doing cross fit a few days ago..." I was in the same boat 3 months ago. I am sure others on here have more experience, but I have found that the xfit program gives me all I want. I really appreciate the days like today's strength WOD and days with a WOD that does not take 20 minutes. Let your muscles recover and get stronger.

Comment #20 - Posted by: Tom R. at August 21, 2009 7:41 PM

I just started doing cross fit a few days ago. I'm used to working out for 1.5-2 hrs at a day, but these work outs kill me in the short amount of time that they take. I feel like I should be doing more though, what type of other supplemental workouts do you guys do along with the WOD?

Comment #14 - Posted by: jcleve at August 21, 2009 7:10 PM


I fell into this mindset when I first started too. I found myself overtrained quickly. Do a good warm-up, maybe work on some skills, then hit the wod as hard as you possibly can. Trust me, it's enough. However, if you still have some left in the tank, take a look at crossfit endurance or crossfit football as supplements to the mainpage wods.

Comment #21 - Posted by: Josh (32/250/6"5") at August 21, 2009 7:47 PM

Just curious about programming: why do most strength/power 1-rep days have 7x1 reps (like deadlift, hang power clean, back squat, etc), but hang power snatch gets 10x1 reps? Just curious about the thought behind that.

Thanks.

Comment #22 - Posted by: ianmcnabb at August 21, 2009 8:07 PM

Hi to all. It's been a while!

Did first WOD in several/many weeks today. Posted on yesterday's results.

Dumbass me did an hour of intensive deadlift practice with a Crossfit trainer several weeks ago. instead of admitting that 35 mind was plenty, I pushed thru for full hour and paid the price of 4 weeks of acute lower back pain and 3 more of nothing but yoga and swimming to ease back in.

Also had a catastrophic hard drive failure and lost my records of Crossfit WODs since I first started maybe 18 months or more ago.

As Jim Carrey would say, "Loo-hoo-oo-oo-ooser!"

Nice to be back on the boards again.

Hey to all the old FRAT crew and to the newcomers!

Comment #23 - Posted by: TonyTheChiro at August 21, 2009 8:21 PM

tony,

Great to have you back on the boards brother. Look forward to seeing you post your times.

Comment #24 - Posted by: jakers at August 21, 2009 8:33 PM

Tony - welcome back brother. been too long

Comment #25 - Posted by: Rookie - Crossfit Gold Coast at August 21, 2009 8:43 PM

TonyTheChiro, Glad to see you back.

Go FRAT! Go Heavy!

Comment #26 - Posted by: Playoff Beard at August 21, 2009 8:51 PM

Hey!

Checking in from Sweden!

Just started with crossfit the day before yeasterday. The two days of legwork got me clinching the stairrail for my life when im going down the stairs. Loving every seccond of it!

Looking forward for todays practise. Never done the honging power clean så i guess todays mission will be trying to find my waight.

Good luck!

Comment #27 - Posted by: Rickard Lind at August 21, 2009 9:01 PM

Rest in peace Grandmom...today i perform my best WOD this WOD was in your honor i loved you and i always will you'll live forever in our hearts...

"Nate" as Rx 20 complete rounds...te extraño viejita

Big hugs FRAT

Comment #28 - Posted by: s'more at August 21, 2009 9:51 PM

s'more - you are in our thoughts bro

Comment #29 - Posted by: Rookie - Crossfit Gold Coast at August 21, 2009 9:54 PM

Rookie, thanks brother

Comment #30 - Posted by: s'more at August 21, 2009 10:06 PM

Type 1 diabetic, 4th day of strict paleo. I thought I was paleo since mid-2007, but my compliance was about 80%, plus dairy. This new 100% compliance is entirely new to me, and I'm shocked by the results, I wouldn't believe it if someone told me this could happen. Very exciting, I wonder where this is going and worry whether I can continue such strict compliance.

today's blood sugars:
96,81,73,71,54,81,73,111,105

avg=82.77, st dev=18.13

I've never seen such good control before in my life, and it's been a 4 day streak of this.

In 2006, my avg=145, st dev=78

Much of my goal is to minimize the amount of insulin I need to inject. 10 days ago, I was injecting 68, or 60, or 55 units per day.

Today I injected 25.8 units.


I keep a publicly visible blood glucose log. It's not pretty, and my food log is separate. But the accuracy is perfect and there's a lot of data, the google spreadsheet goes back to April 2009 for pre- and post-Paleo compliance data.

http://spreadsheets.google.com/ccc?key=0At-K3H4Tym0ecnBoOTFDbEZTTmVpb1ZkZEp4UDROUkE&hl=en

Comment #31 - Posted by: Cash Reynolds at August 21, 2009 10:27 PM

Third day of CrossFit and I'm now hooked
26/m/6'3/225
100° @ 0730 with about 60-70% humidity (yay for southern Iraq)

Did 7 sets of
1 x Hang Power Clean (40lbs)
15 sec or L-Hold
200m run

Need to work on the execution of the Olympic Lifts...I watched some videos before hand but actually getting out and doing it was completely different.

Comment #32 - Posted by: ArmorJoe83 at August 21, 2009 10:45 PM

s'more, my thoughts are with you bro

Comment #33 - Posted by: deuceamatic (Todd) at August 21, 2009 11:00 PM

All in KG's
70 - 75 - 80 - 85 - 90 - 92.5(*Fail) - 90kg

Comment #34 - Posted by: Richard 31yom/6'4/95kg at August 22, 2009 2:04 AM

m/46/5'8/180

106 - 106 - 106 - 128(f) - 128(f) - 128(PR) - 128

---

Yeehaa! This stuff has me hooked.

Comment #35 - Posted by: Wayne at August 22, 2009 2:23 AM

s'more
I'm very sorry for your loss. Hang in their brother.
I am in the hospital right now with my fiance Sarah... She is in labor, and finally accepted the epideral. She sleeps now... Which is awesome. Anyhow, I lay here and await my son's birth... Looks like I'll be making this wod up later on. Go hard everyone!

Comment #36 - Posted by: snix 33/5'11/180 at August 22, 2009 2:54 AM

Snix
Congrats on the new son!

Comment #37 - Posted by: ArmorJoe83 at August 22, 2009 3:09 AM

The last two days make me wanna curl up into the fetal postion and weep but my legs are to sore to bend so I just lay there with straight legs and dread the moment I have to get out of the bed and put my feet on the floor. Ouch!

I love it!

Comment #38 - Posted by: shane 29/m/5'9"/170lbs at August 22, 2009 3:21 AM

s'more

My condolences.

Comment #39 - Posted by: shane 29/m/5'9"/170lbs at August 22, 2009 3:25 AM

Definitely in line with the programming (I was guessing 1-1-1... of BS, FS, or weighted PU's and a friend was guessing heavy fran). This will definitely hammer home the lesson of the past two days.

jcleve (#14) - when I was in better shape (before my two month hiatus), I was doing Crossfit Endurance in addition to the main site WOD. Now, obviously their stuff is more geared towards people preparing for specific distance, specific sport events, but it definitely helped me mix up the WOD brutality a bit :D

Looking forward to the first day on the platforms in the new gym!!! Thanks, Coach/L!

Comment #40 - Posted by: Nick T (29m/73/190#) at August 22, 2009 4:11 AM

23/m/6'0/177lbs

145
155
165
165
165
165
165

Comment #41 - Posted by: Clay_ZeRo at August 22, 2009 4:41 AM

41/M/148

as rx'd

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

Comment #42 - Posted by: Nipur at August 22, 2009 4:58 AM

25/m/5'11"/205ish
185
195
200
205
210
215f
215

Comment #43 - Posted by: Nickosaurus at August 22, 2009 5:05 AM

26/m/5'11"/177
as rx'd
135-145-155-165-175-185-195(f)-195(PR)-205(PR)
previous PR was 190
had pretty good explosion today

Comment #44 - Posted by: justaman - liberty sc at August 22, 2009 5:11 AM

m/30/5'10/205

As rx'd:
135/155/165/175/180/185/190(f)

Comment #45 - Posted by: Chris W. at August 22, 2009 5:33 AM

where do you balance the bar after you have cleaned it? i tried to figure it out but i couldn't where do u balance it? when i tried it in the socket thing between my shoulders it like chocked my neck

Comment #46 - Posted by: ryan at August 22, 2009 5:41 AM

Armor Joe
Thanks bro! Still waiting... But the labor is coming along.

Comment #47 - Posted by: snix 33/5'11/180 at August 22, 2009 6:04 AM

#46

You have to rack the bar on your shoulders, at the base of it. At first it chokes you but with some practice, you'll get used to it. Heavy Front squats help to find the right spot.

When you rack the bar, lift your elbows so your triceps are parallel or past parallel to the floor. Keep your head high and chin slightly up.

In no time, you won't feel the choke of the bar and will rack the bar naturally !

Practice, practice, practice.

Hope this helps !

Comment #48 - Posted by: Tou at August 22, 2009 6:08 AM

195
205
215
220
225(F)
225
230(PR)

Comment #49 - Posted by: Jonblaze at August 22, 2009 6:18 AM

#9 Aaron- Basically. I won't claim that I will get the exact WOD right but I may say "the next WOD will probably have X movement in it." Or "Its about time for heavy Y lift."

Coach always talks about "good CF programming" and "bad CF programming". For there to be good programming there has to be a method to his madness. I will fully admit I have no figured out all the details yet, but I feel that after watching all the programming for the past 6-7 months I have picked up enough clues to where I at least have an idea of what should be coming next.

Oh what I wouldn't pay to sit down and pick Coach's brain on this for hours on end.

Comment #50 - Posted by: Runningstrong at August 22, 2009 6:18 AM

23/M/163

CFWUx1

115-135x6

Was just trying to get the form down today. I think I made a little advancement, but cleans are still my enemy.

Comment #51 - Posted by: Jeff A at August 22, 2009 7:05 AM

Hey Snix!! Congrats brother you'll hold your baby in no time...congrats brother

Comment #52 - Posted by: s'more at August 22, 2009 7:15 AM

175-185-195-205-210F-210(PR)-215F

Comment #53 - Posted by: pelch at August 22, 2009 7:24 AM

did triples instead (can someone post a link describing the benefits of singles over multiples?):

3x:
135
155
155
155
155

Comment #54 - Posted by: jeglit (m/37/6'4"/220) at August 22, 2009 7:36 AM

bw 165

last time
170x1x7

this time, subbed deads
295x5
340x5
385x10

Comment #55 - Posted by: paulw at August 22, 2009 7:42 AM

M/57/160
88
98
110
120
132
142
152

Comment #56 - Posted by: PeterN at August 22, 2009 7:56 AM

31/m/196

combo with yesterday.. 14:52
then HPC:
135
135
185
185
205
205
215f

Comment #57 - Posted by: SAT at August 22, 2009 8:01 AM

135
145
150
150
150
155F
150
150F
150

Comment #58 - Posted by: JoeP at August 22, 2009 8:02 AM

5x3 (175,185,195,195,195)

Comment #59 - Posted by: Josh M/34/74"/195# at August 22, 2009 8:08 AM

m/24/175

185, 195(PR), 205(PR), 205(F), 205(F), 195, 200
good day

Comment #60 - Posted by: carl castellano at August 22, 2009 8:08 AM

Did 7 x 3

135, 155, 165, 175, 185, 195, 205

Comment #61 - Posted by: CMG, 31, 5'10'' 195 lbs at August 22, 2009 8:15 AM

135
155
175
185
205 fail
200 fail
195 fail
185

Comment #62 - Posted by: Sean m/37/5"10/225 at August 22, 2009 8:17 AM

85-85-90-95-100(PR for hang cleans)-105(F)-95

Comment #63 - Posted by: jill 31/122/5'4 at August 22, 2009 8:17 AM

For Time
10 Over Head Squat (95)
10 Pull-Ups
100 Foot Walking Lunge
10 SDHP (95)
10 Ring Dips
100 Foot Walking Lunge
10 Push Press (95)
10 Wall Ball (20/10)
100 Foot Walking Lunge

7:13

2 Rounds

100′ Tire Flips

100′ walk (45) overhead

8:26

Comment #64 - Posted by: Neil in Lakeland, Florida. at August 22, 2009 8:31 AM

M/44/6'0"/175
85
105
115
125
135
145
155f/155
personal best by 5lbs

Comment #65 - Posted by: Allan at August 22, 2009 8:32 AM

I dunno what was up with me today. I was struggling with about 50lbs less than my PR. I just chalked it up to me being a pussy. Needless to say I worked on technique with 45#, 95#, and 135#.
worked with 175, 175, 175, 185, 195F, 175, 175

Comment #66 - Posted by: Jordan 25/m/189/71" at August 22, 2009 8:33 AM

M/23/185/5'10

130
135
142.5
145
150
155
160
165(F)

Comment #67 - Posted by: ryan u. at August 22, 2009 8:35 AM

Tony the Chiro- welcome back brother. mentioned you a few weeks back in a post, as in where the heck is he? Glad you are back :)

Jenn in CO- post more on the blog!

I just save a bunch of money and I didn't even call Geico. Guys at the oil change place wanted to charge me $110 for A/C and cabin filter replacement. Hah! I thought. Pep Boys= $23 + tax. If I can do Eva, I can do anything LOL

Comment #68 - Posted by: Strong Lil Pony! at August 22, 2009 8:38 AM

f/39/173/5'11"

hang power clean
115-125-135-145-150(f)-115-115-115

I am disappointed. 145 is my previous best. I had hoped to do better but I am struggling with tendonitis in my elbow. At first this only affected pullups so I kept those to a minimum but now it affects deadlifts and cleans ... which means I can't do any kind of squats, presses or jerks as we don't have a squat rack and all those lifts have to be preceded with a clean.

What do I do now??

I suppose it's time for me to master all the pressing motions that I suck at (HSPU, pushups, dips) and while I'm at it I can probably work on my overhead squat as my present weight for that excercise is around 45#.

I'm sad. I LOVE doing cleans and I LOVE working with heavy weights, but alas I can't ignore the pain any more. It's time to fix the problem once and for all.


Comment #69 - Posted by: JuliePlatt at August 22, 2009 8:40 AM

100
110
120
130
140
150
160

Comment #70 - Posted by: Robert MR at August 22, 2009 8:40 AM

rough day -- lots of fails... i'll pretend it was the cheat-day burrito last night :-P

WU @ 10x 45, 95, 135

Lead up:
155 x 3
185 (f) x 2
165 x 1
185 (f) x 2
175 (f) x 2

1RM's:
170
170
170
170
170
175
175
180 (f)

hit 50x wall-ball situps (10#) and called it a day.

Comment #71 - Posted by: Nick T (29m/73/190#) at August 22, 2009 8:45 AM

s'more- mis mas sinceras condolencias. su abuelita todavia vive en su hija

I will try my best and hardest for her today.

Comment #72 - Posted by: Strong Lil Pony! at August 22, 2009 8:46 AM

3 mile run
21:40
then WOD
2 X 145
2 X 155
3 X 165
then
20 K's to E's

Comment #73 - Posted by: dyagg at August 22, 2009 8:59 AM

155-175-185-195-205-205-210(hang squat clean)

PR by 10#

Last attempt was all mental I know I can do it I just psyche myself out.

Comment #74 - Posted by: Arthur M/34/5'11"/176 at August 22, 2009 9:09 AM

as rx'd

95
115
135
145
155f
145
150

Comment #75 - Posted by: horica m/21/5'7"/161 at August 22, 2009 9:11 AM

Power cleaned 90kg (no hang)

Comment #76 - Posted by: Charbs 23/190/m at August 22, 2009 9:14 AM

39m/6/185

190.195.200.205.210.215.220f

Comment #77 - Posted by: #42MARQ - CrossFit Bucks at August 22, 2009 9:17 AM

23/m/5'10"
3 weeks into crossfit coming out of p90x
WOD as rx'd
185
195
205
215
215
215
205
followed by 3x10 L pull-ups for good luck

Comment #78 - Posted by: Travis at August 22, 2009 9:27 AM

CFWU

135
145
155
165
175(PR)
185(F)
185(F)
180(F)
135x5

Comment #79 - Posted by: Erik 28/M/76.5"/200 at August 22, 2009 9:27 AM

29m/6'1"/189

135/155/175f/175f/175/185f/185f

It has been years since I have done this exercise, hopefully my form gets better. I should see my weight increase when I get more comfortable with this lift.

Comment #80 - Posted by: hetlet at August 22, 2009 9:28 AM

M/47/66"/135

CFWU

135-135-135-135-135-140(F)-135


So very soon to not be...

THE KALSU FOBBITT


Comment #81 - Posted by: jpatrick at August 22, 2009 9:32 AM

Prev PR: 145
This time: 135-135-145-145-155(f)-155(f)-145

Felt more comfortable with the weight this time than last time, but form is still so-so.

Comment #82 - Posted by: Sri from B'ham AL (29/m/5'8"/180lb) at August 22, 2009 9:36 AM

As Rx'd

155
165
170
175
180
185 PR
190 F

Hang power cleans are harder than power cleans. Less momentum bringing the bar up! I was so close to getting 190# up then I totally dropped and it did not sound too good. I'm just glad I didn't put a hole in the floor. I need my bumper plates.

No FRAT WOD today. It was posted late. It ended up being Grace. I have never done it. I can't wait to do it later today or tomorrow.

Comment #83 - Posted by: Corey Bibolet 39/M/156/5'8" at August 22, 2009 9:39 AM

m/35/153

Hang Power Cleans 1x7
135
155
175
185
200pr finally
175
175

Comment #84 - Posted by: Shane Cross at August 22, 2009 9:40 AM

Any tips on increasing wrist flexibility in order to get the elbows out in front? My elbows are literally still touching my rib cage/breast when I do cleans and front squats.


S'more - que descanse en paz.

Comment #85 - Posted by: Kelly at August 22, 2009 9:40 AM

m/33/204

Row 1000m
jump rope 2 min
stretch

155
155
175
175
175
185
185

Comment #86 - Posted by: RichDC - Maine - at August 22, 2009 9:41 AM

34/m/175

max out 185

Comment #87 - Posted by: ffkwill at August 22, 2009 9:41 AM

Well seems im still alive from the last 2 days my knees are screaming at me to stop...but got to push my limits further...only way to strengthen my 20 yrs Army knees is to keep working them..so today PR 165#
95,115,135,145,155,165 PR, 155
I just couldnt get it up anymore...
keep up the good work Community

BTW RATB's mean Rest Another Time Basterds...awesome for my group..

Comment #88 - Posted by: RATB's at August 22, 2009 9:44 AM

CFWUx3

Rippetoe Starting Strength Power Cleans (from the floor).

work sets: 115# x 3 reps x 5 sets

One of our buddies said it was going up too easy for me so he "made" me do as many reps as possible on round 5. He stopped me at rep 15-his point being that 115# was too light for my work sets-wasn't working hard enough. He was right.

45 minutes later:

5 deadlifts
run 200 meters
4 deadlifts
run 200 meters
3 deadlifts
run 200 meters
2 deadlifts
run 200 meters
1 deadlift

used 235# for deads TIME: 5:59 Eating oreos and starburst for dinner last night felt REALLY good (NOT!) when tackling this one. Great burst of high intensity though!

Comment #89 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 22, 2009 9:46 AM

RATB's are in it for life...
R est
A nother
T ime
B !@#$#%$

Pr'd 165

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

Comment #90 - Posted by: RATB's at August 22, 2009 9:52 AM

one day i'll HPC my bodyweight...for now, im happy with 3 145's

135
140
145
150(f)
145
145
140

Comment #91 - Posted by: Rob m/21/5'6"/150lbs at August 22, 2009 10:22 AM

mmmm. Hospital food, and Paleo diet. My breakfast: two hamburber paddies, three pieces of bacon, tomatoes, onions, and some lettuce! Come on baby!

Comment #92 - Posted by: snix 33/5'11/180 at August 22, 2009 10:23 AM

m/26/5'8"/140#

140
145
150
150
155(f)
145(f)
145
150
155(f)
152.5(f)
152.5(f)
145

HPCs are not my favorite. frustrating not cracking 150#.


@EriCRossFit

Comment #93 - Posted by: Eric Ross at August 22, 2009 10:36 AM

m/29/5'11/168

70-80-85-90-95-97.5-100(pr)

good day, could catch with a little more depth early to feel comfortable

Comment #94 - Posted by: Ian Mosher CFATL (aka Skittles) at August 22, 2009 10:47 AM

M/39/250/74"
45
95x5
115x5
135x2
155 fail
135
45

Comment #95 - Posted by: Linwood Wright at August 22, 2009 10:51 AM

Modified to Hang power clean & Jerk 1-1-1-1-1-1-1

135,145,155,165(pr),175(pr),185(pr),
195-failed,190(pr)

Comment #96 - Posted by: Kenny W. at August 22, 2009 10:54 AM

95
115
135
145
155
165 (tied PR)
175 failed
175 failed

Comment #97 - Posted by: Will C. M/21/155 at August 22, 2009 11:03 AM

Want to see some awesome feats of strength...go to YouTube and search for Golden Power. Their routine over 10 minutes left me breathless.

New to the lifting stuff...

2 mile run to Y
xfit w/u
warmup then 85(x2), 95, 105, 115, 125(f), 115, 120(pr)
2 mile run home

My left arm is the first part that fails in all exercises...need to have better muscle balance.

Comment #98 - Posted by: Dom m/47/170 at August 22, 2009 11:08 AM

Todd, Strong lil Pony, Kelly thanks so much guys

Comment #99 - Posted by: s'more at August 22, 2009 11:08 AM

Hang Power Cleans

5x135, 1x155, 185, 205, 225, 245, 255, 265(f)
6x225, 16x185

Comment #100 - Posted by: Delahunty at August 22, 2009 11:28 AM

Hang Power Cleans

5x135, 1x155, 185, 205, 225, 245, 255, 265(f)
6x225, 16x185

Comment #101 - Posted by: Delahunty at August 22, 2009 11:28 AM

CFWU X2
18:09

Hang power clean
1-40, 1-45,1-50, 1-55, 1-60, 1-65, 1-70

Indoor bike ride
21:11

total time 45:35

Comment #102 - Posted by: JorgeE at August 22, 2009 11:30 AM

was hung over this morning lol 185,195,205,210,215,then failure. then rowed a few thousand meters to sweat the alcohol out.

Comment #103 - Posted by: Yahny m/22/6'0/ 198 at August 22, 2009 11:31 AM

M/25/64"/160

135x3
155
185
195
195
200
205(Fail)
205(Fail)
Then did Yesterday's workout 12:35

Comment #104 - Posted by: brandon at August 22, 2009 11:38 AM

Ended up doing 5 sets of 3 at 65lbs after warmup with 45lb bar. Still working on form have yet to find max wt.

First day of Ramadan. No food or water from sun up till sun down. But I'm sticking through the best I can.

Comment #105 - Posted by: Humam 24/m/5'7/165 at August 22, 2009 11:39 AM

Lynne:
BP: 13,12,11,10,0
PU: 17,15,15,14,14
Total: 130 PR by 4

Comment #106 - Posted by: Blanco 31/M/72/198 at August 22, 2009 11:48 AM

30yo, 5'11", 172lbs

135
145
155
165
175
185
195
205 (hang squat clean)

Comment #107 - Posted by: Alton at August 22, 2009 11:56 AM

135-145-155-165-170 PR- 175 PR- 180 F

Comment #108 - Posted by: Kenny/37m/185 at August 22, 2009 12:09 PM

135-135-155-175 PR-185(f)-175-135(3x)

Comment #109 - Posted by: Logan at August 22, 2009 12:15 PM

34/M/6'00/185

165x1
185x1
200x0f
195x1 (pr)
200x0f
200x0f
200x1 (pr)

3 day cycle, 3 pr's


Comment #110 - Posted by: Dan D. at August 22, 2009 12:16 PM

165
185
205
215
225
235
240 PR

Comment #111 - Posted by: Allen @ CF North Fulton at August 22, 2009 12:33 PM

44/6'1"/185

full cleans: 195 215 225 235 245 255 265pr

Comment #112 - Posted by: ken c at August 22, 2009 12:42 PM

s'more, I am sorry for your loss brother. Hang in there and know that she is in a better place than here.

M/36/5'10"/182

115
125
135
145
150(f)
145
150

Weak sauce, just didn't have it today.

Comment #113 - Posted by: Playoff Beard at August 22, 2009 12:46 PM

125, 130, 135, 140, 145, 150(f), 140

Comment #114 - Posted by: Hari at August 22, 2009 12:48 PM

Thanks Playoff Beard yes she is in peace now...

Comment #115 - Posted by: s'more at August 22, 2009 12:50 PM

M/47/6' 222 lbs.

205,225,230(pr),230,230,230,230

Legs are fried from wallballs and lunges.

Comment #116 - Posted by: Murph/NC at August 22, 2009 12:51 PM

HPC as rx'd
135/155/175/195/195/205(f)/175

Comment #117 - Posted by: RobM at August 22, 2009 12:52 PM

125,135,135,145pr,155pr,155pr,165F

heavy day hungover seems to be the way to go

Comment #118 - Posted by: amateur hour at August 22, 2009 12:57 PM

M/35/184

116 x3, 176(fail), 156, 156, 156, 156, 156, 156

Comment #119 - Posted by: BillB at August 22, 2009 12:58 PM

Thinking of you S'more-may time do for you what no words can right now.

Comment #120 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 22, 2009 12:58 PM

No barbell yet, so I made do with the folllowing:
CFWU
100 of each exercise as follows:
5 rounds X 20 each
sledgehammer swings (both sides)on tractor tire
9 lb medicine ball throws against wall - various throws mimicking different punches (hook, jab)
kettlebell (15 kg) clean and press (only did 15 of these and pnly on left side, because I can feel my right side is markedly stronger, and that is something I need to address...

Comment #121 - Posted by: IanTelAviv at August 22, 2009 1:01 PM

f/28/5'0"/108
85, 85, 90 (Old PR), 95 (f), 95, 100(f), 100 PR
Nice to beat a big mental block here, and smoke an old PR. Body weight, here I come!

Comment #122 - Posted by: Kat at August 22, 2009 1:03 PM

CFWUx3x15

maxed at 145, failed at 155

Comment #123 - Posted by: Pete - Decatur, GA at August 22, 2009 1:06 PM

Hang power clean 1x 7 previous pr 130
95x10 wu
135x3 wu
155 fail
145
150
150
150 fail
145
145


Comment #124 - Posted by: Eburley at August 22, 2009 1:19 PM

Big hugs Fitmom thanks i apreciate it...you are an awesome woman...

Comment #125 - Posted by: s'more at August 22, 2009 1:26 PM

145
165
185
205
225
235pr
245(f)
240pr

Comment #126 - Posted by: vernon "armyflightmedic" m/31/195 at August 22, 2009 1:26 PM

95-95-100-100-100-105-110


Comment #127 - Posted by: Blitzbolter at August 22, 2009 1:28 PM

the schoefield barracks gym is tripping! they have a crossfit room but they dont want us dropping rubber weights on a rubber floor! they only have about 330 lbs of rubber plates but we can't take hex plates into the room now! i have to find a new gym here in hawaii! any help anyone?

Comment #128 - Posted by: vernon "armyflightmedic" m/31/195# at August 22, 2009 1:31 PM

as rx'd
135x5
205x2
225
245
255 pr
265 F x3

Comment #129 - Posted by: s2 at August 22, 2009 1:41 PM

13:25 as rx'd

Comment #130 - Posted by: SB at August 22, 2009 1:46 PM

135
145
155
185
205
215
220 PR (215 last)

Comment #131 - Posted by: Bells M/36/6'1"/195 at August 22, 2009 1:52 PM

As Rx'd

115
120
125F
120
120
125
130F

"Diane" Little Sister
21-15-9
Deadlift, 185 men/135 women
Ring Push-ups

5:07 (Diane as Rx'd 5:06)

All deadlifts unbroken.

Is it weird that I am stronger on my handstand push-ups than ring push-ups?

Comment #132 - Posted by: Kimberly McLeish 28/F/115 at August 22, 2009 1:56 PM

Did after the walking lunge WOD from yesterday.
Did a standard power clean from the ground.
137-137-137-142-142-137-137

Comment #133 - Posted by: Stephen M/26/5'9"/141 at August 22, 2009 1:57 PM

170#

Comment #134 - Posted by: ccraft at August 22, 2009 1:59 PM

m/49/151/1-1-06

2:00 Power Clean 95#
2:00 PU
1:30 Power Clean 105#
1:30 PU
1:00 Power Clean 115#
1:00 PU
0:30 Power Clean 125#
0:30 PU

Power Cleans 62
Pull-ups 85

Comment #135 - Posted by: bingo at August 22, 2009 2:00 PM

Comment #31 Cash:
Enjoy reading and look forward to your reports. My son is type 1 since age 5. He has zoned before with great results but has trouble sticking to anything for long periods.
Good luck
Jay Gruber

Comment #136 - Posted by: JLG m/47/165/5'10" at August 22, 2009 2:03 PM

M/23/6'/170

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

155 was my previous PR, the goal today was to work up to it quickly and maintain good form with it the whole way through. Obviously the cleans need more work. Plus I'm smoked from the last two days.

Comment #137 - Posted by: Ian Morris at August 22, 2009 2:10 PM

m/27/225/6'4

quads hurt like a bitch .. did not dip well at all.. plus went on a 13 mile bike ride b4 i tried lifting which was a bad idea lol

135/135/155/185/185/185f/185f.

im a lot stronger then that just not today!.

Comment #138 - Posted by: Ambro at August 22, 2009 2:13 PM

m/32/5'11"/195

First time ever doing these so I was very careful.

85/105/135/155f/135/155/155

My goal is to be able to do my bodyweight eventually. I felt like I could have gone heavier but I did not want to lose my form so I stayed at 155.

Comment #139 - Posted by: Hector at August 22, 2009 2:16 PM

Last set did 205#. I have a torn labrum in left shoulder so I think I am weaker then I would be. That is a 20# PR from my previous 185#. First time ever cleaning with the hook grip. I'll keep practicing with the new grip

Comment #140 - Posted by: Kade at August 22, 2009 2:16 PM

Very new to cleans of all kinds

95 115 115 115 105 105 105

Comment #141 - Posted by: Jon 25/m/190 at August 22, 2009 2:21 PM

m/39/5'8"/175

95/115/135/135/135/145/145

Comment #142 - Posted by: Asgeir Stefansson at August 22, 2009 2:21 PM

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

Comment #143 - Posted by: ZachM_PantherCF_71''/190 at August 22, 2009 2:22 PM

132-132-132-142-142-152-152 PR

Comment #144 - Posted by: dc3 at August 22, 2009 2:24 PM

60 kg
65 kg
67,25 kg
67.25 kg
67.25 kg
70 kg
70 kg

Comment #145 - Posted by: Jess Hviid Skov at August 22, 2009 2:25 PM

Not a favorite exercise.

135, 155, 165, 165, 165, 165, 170

My shrug and jump are lacking and my elbows slow to come around. Power clean from the floor adds 20# to this, I can't get the hang of the hang. Note to self: next time skip the singles and go 5x5 or 7x3.

Legs still feeling Karen for sure (dumbell thrusters 20 ea sub hurts!)

Comment #146 - Posted by: Benny1 M/40/74"/220 at August 22, 2009 2:33 PM

I feel really weak on these... not to mention I allowed three loud obnoxious young men to muscle me off the rack.. grrrr..

1 - 65
2 - 75
3 - 85
4 - 95
5 - 105
6 - 115 fail - redo at 105
7 - 105

Comment #147 - Posted by: FFMom at August 22, 2009 2:33 PM

135 - 160 (180 last time)
135X5, 140X5, 135X6, work on form
Bad day

Comment #148 - Posted by: gs at August 22, 2009 2:35 PM

135-155-175-190-210-225-225

felt great, love to feel that bar moving upward quickly :)

enjoy the weekend,
andrew

Comment #149 - Posted by: Andrew at August 22, 2009 2:37 PM

M/49/5'8"/160

New to CF and don't have good hang power clean technique, so did Friday WOD.

14:35, did RX'd lunges & sit-ups, scaled pull-ups 11-9-7-5-3-3. Four weeks on CF. Feel better already.

Comment #150 - Posted by: Fred K at August 22, 2009 2:40 PM

135x5, 185x5

205
225
225
225
235
235
245 (PR)

Comment #151 - Posted by: Eric/m/24/209/6'2" at August 22, 2009 2:42 PM

as Rx'd

145
155
165
175
185
190 (pr when completed)
195 (new pr)

20/m/5'11"/163

Comment #152 - Posted by: Logan S at August 22, 2009 2:47 PM

175
175
175(f)
165
165
165
165

2 min rest between sets. Figured I would have to drop weight at some point -- 175 is my pr (set last time this wod was posted).

Legs pretty sore from the lunges yesterday. Will thoroughly enjoy rest day tomorrow.

Comment #153 - Posted by: Lunchbox m/37/6'1"/199 at August 22, 2009 2:50 PM

Need to work on form, didn't feel strong today.

95x4
105x2
135x4

as Rx'd:
140
140
145
150 PR
145
140
140

Didn't feel great so I did an awesome kettlebell workout after.
145

Comment #154 - Posted by: Patrick M/20/6"2'/167 at August 22, 2009 2:54 PM

38/m/5'11/165

pc&j: 103#-113-123
hpc&j: 123#-133-138-143-148-153fj-158f

Comment #155 - Posted by: epicurious at August 22, 2009 2:56 PM

Old pr:
169 hang clean
179 hang FULL squat clean

today
131
141
151
161
171 (pr)
201 (fail, two college kids can't count how much weight is on the damn bar)
181 (fail)
181 (fail, did an extra set to make up for the 201 mishap)

Comment #156 - Posted by: Sam Brayer - Panther CrossFit at August 22, 2009 3:01 PM

still rippin sore from Karen

155-165-170-175f-175pr-155-170

8min x 2 swim
1st 400m
2nd 400m + the board

Comment #157 - Posted by: Deano at August 22, 2009 3:05 PM

Need to work on form at max wt.

2x135
1x155
1x175
3x185

Comment #158 - Posted by: Darkstar at August 22, 2009 3:06 PM

185 195 205 215 220 225 235
new PR

Comment #159 - Posted by: nganga at August 22, 2009 3:07 PM

145
155
160
160
165 PR
165
155

Comment #160 - Posted by: John 23/5'7/170# at August 22, 2009 3:08 PM

M/25/5'11''/189

CFWUx3

115
125
135
140f
135
140f
135
140f
135f
135
135f

What a crappy workout. Need major form work.

Comment #161 - Posted by: Matt D at August 22, 2009 3:26 PM

185
205
225(clean)
235(f)
205
205
205

100 body weight squats at 205
45 rest 3 min
30 rest 3 min
25

Comment #162 - Posted by: lucien at August 22, 2009 3:26 PM

I did full squat cleans

90
90
110
133
153
158
153

Comment #163 - Posted by: Patrick K. 18/5'9"/158 at August 22, 2009 3:35 PM

M/22/6'2"/185

145
150
155
160(pr)
165(pr)
165
tried 170 3 times, couldn't quite get it. 10 lb. PR though, I'll take it. Strength days are not my strength, but that's the beauty of Crossfit.

Comment #164 - Posted by: Tim at August 22, 2009 3:35 PM

135
140
145 (FAIL)
135
135
135
135

Comment #165 - Posted by: maetheri M/20/5'7"/145 at August 22, 2009 3:48 PM

Male/28yrs/6'0"/171lbs

Hang Power Clean 1-1-1-1-1-1-1

185-195-205-210-215-220(Tied PR)-230(PR)-240(Failed)

Comment #166 - Posted by: JacpbSZ at August 22, 2009 3:54 PM

135
155
175
195
215
225 f
225

Comment #167 - Posted by: FBC at August 22, 2009 3:59 PM

CFWU x3

115
125
135
145f
135
140
145f

Comment #168 - Posted by: stojo at August 22, 2009 4:12 PM

yesterdays lunge, pull up, sit ups (butterfly style)

= 15:11

Then some db work, hspu, etc just kinda playing. Taking it a bit easier this week.

Welcome back Tony the Chiro!

Erin

Comment #169 - Posted by: in8girl at August 22, 2009 4:13 PM

135, 145, 155, 160, 165 pr, 170 f, 160

Comment #170 - Posted by: Smithy m/49/5'10"/163 at August 22, 2009 4:15 PM

CFWU

As prescribed:

135-155-185-205(miss)-205-225-235(miss)-235(PR)-245(Miss)

Don't know what was up with the miss at 205.

M/33/70/210

Comment #171 - Posted by: B Bowen at August 22, 2009 4:17 PM

29/m/186

An unexpected day of PRs:

Rack pulls from the knee, 2-2-2 @ 455-475(PR)-495(PR)

DL, 1 @ 425(PR)

Turkish get-up, 1-1-1 (x each arm) @ 53-79-100(PR)

Comment #172 - Posted by: Esteban - CrossFit Nasti at August 22, 2009 4:18 PM

Not a lot of experience with any cleans. M/40/6'0/204

95x5 for warm up
135 (f) re-did 115
125
125
135 (f) re-did 125
125
125
125 (f) re-did 125

Why can I c & J well over 135 and can't even come close to 135 on these?

Comment #173 - Posted by: S_Bezygerb at August 22, 2009 4:20 PM

135
140
145
150
155
155
155

Comment #174 - Posted by: Ryan at August 22, 2009 4:21 PM

38M/5'10"/168#

W/U: 500m erg row (1:42); 17 ROM exercises; BWU.

As Rx: 185-195-205-215-220(f)-185-185#

C/D: Chest to bar weighted pull-ups, 6x1: 35-45-55-65-75-85#(chin over). 45# weighted pull-ups, 2x5.

Tied PR at 215#. Just not a strong day for me today.

Comment #175 - Posted by: rjf (Since 07-20-07. WOD no. 574) at August 22, 2009 4:24 PM

Anyone in Auburn CA or there abouts looking for a workout partner. Fire an email to me at sfdfireman@gmail.com. I have most all the equiptment, no affiliate near by.

Comment #176 - Posted by: Todd at August 22, 2009 4:25 PM

26/f/125

Haven't done cleans in almost a decade...

55
65
70
75
75 (fail, retry, got on 2nd attempt)
75
75 (fail, retry, got on 2nd attempt)

Comment #177 - Posted by: Jess at August 22, 2009 4:30 PM

185
185
195(pr)
195
195
205(f)
195
195

Comment #178 - Posted by: tyler 29/m/200 at August 22, 2009 4:33 PM

Instead of usual CFWU, did DU practice and single PUs, no assist (yay)

HPC 3-3-3-3-3
WU: 45 x 3/65 x 3

85/85/90/90PR/95PR!

I could have gone a bit heavier and done singles, but my elbows didnt have good speed and I felt I should work more on form/ speed rather than just puttin more plates on. Was a tough call cause I would've liked to do 100 and break that mental barrier. Previously my HPC 1RM was 95, so doing it 3x in a row was nice.

Comment #179 - Posted by: Strong Lil Pony! at August 22, 2009 4:38 PM


135,165,180,195,200,205f,205f,

usually just do power cleans this time did hang power cleans. Should have got the last one real close.

Comment #180 - Posted by: Kevin McClellan 48/M/195 at August 22, 2009 4:45 PM

All weights in kg:
47 - 47 - 47(f) - 47(f) - 42 - 44.5 - 44.5

F/33/62kg

Comment #181 - Posted by: lelak at August 22, 2009 4:45 PM

67
77
82
87
92-fail
92-fail
92-fail
F/40/5'11/165

Comment #182 - Posted by: Steph at August 22, 2009 4:47 PM

185 x 3,3,3,3,3 in 13 minutes.

Then 5 mile run in 39 minutes on a treadmill.

Comment #183 - Posted by: jason_mackensie (30 5'11" 185) at August 22, 2009 4:49 PM

165lb 175lb (f) 170lb 175lb 180lb (f) 180lb (f) 180lb (f)

Comment #184 - Posted by: R.Lee_Seattle at August 22, 2009 4:51 PM

M/23/175

155
165
175
180f
175
165
155

Comment #185 - Posted by: cass - cf oshawa at August 22, 2009 4:53 PM

F/16/5'8"/135
90-95-100-105-110-115(f)-115
PR by 15#.

M/16/5'11"/170
155-175-195-200(f)-200(f)-185-185
195 was a PR by 10#.

F/51/5'6"/135
95-97.5-100(f)-100(f)-95-97.5-100
PR.

M/50/5'11"/172
150-155-160(f)-160(f)-160(f)-135-145

Comment #186 - Posted by: Kevin C. at August 22, 2009 5:01 PM

m/15/5'6"/110#

Comment #187 - Posted by: stu at August 22, 2009 5:05 PM

6'1/230(fat)/22/m
No excuses, here it is

155
175
185
205F
195F
190
195F

Got stupid, did this wrong, oh well. Next time I will build towards 195

Comment #188 - Posted by: Cameron at August 22, 2009 5:15 PM

m/42/162/6'

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

Comment #189 - Posted by: P&M at August 22, 2009 5:20 PM

CFSBII day 1

BS 5x3 160, 170, 180, 190, 200.

Met-con yesterday's 100'walking lunge, 21 pu's, 21, su's, etc. 10:06.

Comment #190 - Posted by: mas 52/M/150 at August 22, 2009 5:30 PM

New to olympic lifts. Need to work on form.
95x5
115x3
135
135
155F
145
145F
135
135

Todd #176, I live in Rocklin. Do you work for City, I work for Metro.

Comment #191 - Posted by: Mike M 29/M/5'11/175 at August 22, 2009 5:31 PM

24/M/215/6'5
This was one of the tougher workouts i have had to do but it was a good one. It took me 16:36 to do the whole workout.

Comment #192 - Posted by: Mr. William at August 22, 2009 5:37 PM

D
@ home

153
163
168
173
178F
178 (PR by +15#)
183F

Comment #193 - Posted by: waderpro at August 22, 2009 5:38 PM

M/28/214

165
185
205
205(F)
205
210(PR)
210(F)
185 x 2
185 x 3

Comment #194 - Posted by: CT at August 22, 2009 5:40 PM

Hang Power Clean:

125 x 1
145 x 1 x 2
155 x 1
155 x 1 (failed)
155 x 1 x 2
160.5 x 1 x 2
166 x 1 (failed twice)

Comment #195 - Posted by: Alfie at August 22, 2009 5:41 PM

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

Comment #196 - Posted by: kg at August 22, 2009 5:59 PM

First week of CF in the books. Haven't felt this spent since playing ball in college!

205
205
225
235(f)
105
205
205

performed fridays workout 1 hour before the hang cleans.
Quads were pretty shaky.

Thanks crossfiters! real excited about becoming as hardcore as you all!

Comment #197 - Posted by: Mozes at August 22, 2009 6:07 PM

185
205 F
195
195
195
195
195

Comment #198 - Posted by: jef at August 22, 2009 6:11 PM

155
175
175
175
175
175
175 attempted/failed 155

Comment #199 - Posted by: darren at August 22, 2009 6:25 PM

m/39/190/77"

115,125,135,140,145,150(f),95x12

I started at my heaviest weight I stopped at ladt time so it is a good day

Comment #200 - Posted by: Another Todd at August 22, 2009 6:25 PM

as Rx'd

70kg
80
80(f)
75
75(f)
70
72.5kg

Have to ease my way up the weight next time!!

Comment #201 - Posted by: Kenno@CrossFit Territory at August 22, 2009 6:28 PM

95
115
125 (f)
115
125
135
135


Comment #202 - Posted by: Rich P at August 22, 2009 6:29 PM

M/29/6'4"/202

175
185
195
205
215
220 pr
225 f

Comment #203 - Posted by: Brian Panther_CrossFit at August 22, 2009 6:35 PM

M/52/5'11"/200

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

Were these supposed to be pretty? If they were supposed to be pretty, I may need a mulligan on a couple.

Comment #204 - Posted by: MikeF at August 22, 2009 6:37 PM

did CFE WOD instead
2x12 minutes all out run

Comment #205 - Posted by: Lance 27/M/69in/182lbs at August 22, 2009 6:38 PM

@ 21's wu with 30 -19" BJ X 2

135,145,155,165,170(F),165,170

Warm down with 30 19" BJX2

Comment #206 - Posted by: Mad Max at August 22, 2009 6:51 PM

Hanging Power Cleans.
Warmup 100lbs/ 20 reps, 130lbs/15 reps, 145lbs 10reps.

1-160lbs + 4 extra.
1-170lbs + 2 extra.
1-180lbs + 2 extra.
1-190lbs + 1 extra.
1-215lbs + 1 attempt/fail
Finished With Bicep and Tricep SuperSets.

Comment #207 - Posted by: Tim H. 24 / 6'1"/ 277lbs at August 22, 2009 7:03 PM

M/41/5'11"/185

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

Comment #208 - Posted by: nutfam at August 22, 2009 7:07 PM

Continuing my training for the USAPL world competition. Back squats, bench press and squat cleans for me today. Figure my shoulders are already stretched from the squats so I should take advantage of that stretch. Combining two of the powerlifting training days gives me a day of just doing a WOD or resting. Considering how ill I've been (this flu/infection/whatever it is started August 1 and I'm still battling a plugged ear, constant low grade headaches and frequent gut issues) an extra day of rest is needed as are the mid day 2-3 hour naps I've been taking.

Beltless back squats:

225x3
225x3
235x3
235x3

2760 total work set pounds

Bench press (first rep of each set long pause, remaining reps touch and go):

155x4
160x4
160x4
160x4

2540 total work set pounds

Squat cleans:

95x3
95x3
95x3
95x3

1140 total work set pounds

I caught one of my reps too low on the right side on the first round of cleans and managed to ping my elbow. Did not try going heavier. Ouch.

Pretty sad when I bench more than I squat clean. That will change when I can focus more attention on the O-lifts

Comment #209 - Posted by: Kelly Moore F/46/5'/114# at August 22, 2009 7:16 PM

After a 90 hr work week and keeping up with the wods, did alright but I know I could do better.

135
155
165
175
185
195 failed
195

Beth

workin on form, long week and frustrating day. hard to concentrate.

45
55
55
55
55
55
55

Comment #210 - Posted by: Anthony Pullol 36/M/5'11"/200 at August 22, 2009 7:47 PM

Two WODs today - needed a fourth member for CFEC's team workout this am:
CAMRAP in 12 min or 5burpees + 7 front squats w/20# medball. Got 17 rounds in.

HPC 1-1-1-1-1-1-1

205
215
225F
225F
205
215
225

not a pr but felt good for the first 3 or so. Head got messed up for later sets.

Comment #211 - Posted by: Mike Mc 31/5'9"/170# at August 22, 2009 7:50 PM

wod as rx'd
225-275-275-285-295(f)295-300pr!

Comment #212 - Posted by: Sam L at August 22, 2009 7:51 PM

HPC
135/140/145/150/150f/135/135/135

Comment #213 - Posted by: surffire at August 22, 2009 7:54 PM

Hang squat cleans
55,65,65,75,85,85,85,90,95
Last one was verrry slow coming up out of the front squat.

Comment #214 - Posted by: Camille F/38/132/5'4" at August 22, 2009 7:58 PM

m/18/165/6'0

as rx'd
95
135
145
155
155
160
135

Comment #215 - Posted by: Ted at August 22, 2009 8:02 PM

WOD: First time in 20 years, Had to feel out the weight and my form today. m/197/5'9"/46

85-95-115-115-135-135-165


Comment #216 - Posted by: Christopher Haley at August 22, 2009 8:04 PM

22 / M / 5'9" / 135lb

Climbed a mountain today. Mt. Democrat, 14 thousand and some odd feet. I even had my picture taken doing a (assisted) handstand at the top.

Comment #217 - Posted by: BC at August 22, 2009 8:09 PM

SCott m/49/6'/207
115-120-125-130-135-145f-135-135

Janet f/50/5'9
65-70-75-80-85-95-105f-95f-85

Comment #218 - Posted by: Scooter2 at August 22, 2009 8:15 PM

7 miles in 1:03 (9:00/mi)

M/25/155

Comment #219 - Posted by: Joshua at August 22, 2009 8:18 PM

36m5'10"210

135-155-175-195-205-215-225-235-245F-245 PR

Hell yeah!


Comment #220 - Posted by: Cash Reynolds at August 22, 2009 8:25 PM

CFWU x3
105-115-125-135-155-165-175 (pr)

Comment #221 - Posted by: ryan 32/6'/184 at August 22, 2009 8:28 PM

Type 1 diabetic, 5th day of strict paleo,

More variance in blood sugars today but still excellent by my historic standards:

BG = 99,76,48,136,147,92

Insulin usage continues unprecedented 1/3-1/2 normal amounts. Current daily total = 20.3 units of insulin.

Carb cravings have been bad.

Comment #222 - Posted by: Cash Reynolds at August 22, 2009 8:38 PM

65x5
80x2
85x2
100
100
105(miss)
105(miss)

First time doing these. Lots of form improvement needed.

Comment #223 - Posted by: Paul_C m/39/6'/175 at August 22, 2009 8:39 PM

m/19/165

95
105
115
125
130
135
140

Comment #224 - Posted by: nwforrer at August 22, 2009 8:41 PM

M/40/6'0"/155

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

One extra just for fun.

Comment #225 - Posted by: JPW at August 22, 2009 8:43 PM

m/26/207/70"

205
225
225
235
245f
245f
245PR

Comment #226 - Posted by: andrewdoc at August 22, 2009 8:53 PM

M/34/5'10"/200. Second month of CrossFit. Already dropped 6 pounds.

95
115
125
135
135
140 (miss)
135


Comment #227 - Posted by: Matthew at August 22, 2009 8:59 PM

75
75
85
85
95

eh...f/20/124/5'

Comment #228 - Posted by: K-la at August 22, 2009 8:59 PM

M/25/6'1/175

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

Comment #229 - Posted by: Adam at August 22, 2009 9:01 PM

As Rx'd
155
175F
165
165
165
155
145

Comment #230 - Posted by: Gonzo M/29/72"/183# at August 22, 2009 9:36 PM

Rochester 1/2 marathon

1:42:39 7:50/mile 168th place

a new pr, thanks to Crossfit I am running less and getting faster @ 40 years of age

Comment #231 - Posted by: jc at August 22, 2009 9:47 PM

37/m/185/6'
CFWUx3

155
175 (fail)
155
155
165
165
165
175 (PR)

Can I just say my a$$ hurts from yesterday's lunges? Well, if I can't I just did.

27/f/145/5'01"
CFWUx3

Dead
185
185
205
205
205
205
205

Comment #232 - Posted by: Jeremy A. Olive at August 22, 2009 10:03 PM

95
125
135
145
155
165
175

Legs quite sore from yesterday.

Comment #233 - Posted by: TimAFG at August 22, 2009 11:10 PM

205 max

Comment #234 - Posted by: Rory Mac at August 22, 2009 11:10 PM

25/m/171

175
195
205
215
225...previous pr
235
245pr
255f

Comment #235 - Posted by: jake howard at August 22, 2009 11:30 PM

M/30/5'9"/175

135
155
165
175
185
195
200 pr

Comment #236 - Posted by: Ryan at August 23, 2009 12:47 AM

95x5
135
145
155
165-f
155-f
155
160-f
185 jump shrugs x 5 follwed immediately by 95 cleans x 5, 3 sets.

Comment #237 - Posted by: DNICE/M/34/175 at August 23, 2009 3:13 AM

Hang Power cleans

145
145
155
155
160
165(f)
165

weights are okay, but form has to be much better.

After that worked on my Double Under skills, but didnt get it yet :-(

Comment #238 - Posted by: Hank at August 23, 2009 5:34 AM

111 lbs
133
144
155 (f)
149.5 (f)
133
144 (f)

Previous best 133 lbs

Comment #239 - Posted by: Mad Hatter at August 23, 2009 5:45 AM

135/155/175/180pr/185/190/195f/195f/135(5)

Comment #240 - Posted by: BIGDUMFATGUY at August 23, 2009 7:03 AM

ran 1.5

125# 3x2 best

ktbl--2x15/1x21

Comment #241 - Posted by: budd at August 23, 2009 7:08 AM

M/40/6'4/196

Hang Power Cleans
wu: 5 sets of 45#; 5 sets of 65#
85
95
115
125
140f
140f
140f

HPCs are my new nemesis. imo, these are much more difficult than squat cleans. my clean from floor PR is 125 so i was sure of a new PR today. instead, i got my ass handed to me on a plate. the worst part is i let my failure influence the rest of the group. for this, i do apologize for my behavior. crossfit can be so humbling at times.

i was very dissapointed with my lifts until i noticed quite a few other people posting failures in the last couple of rounds. next time i should not let my pride get in the way and try lower weight after a failed attempt. it works for a lot of you and ends your set on a positive note. i appreciate the fact this blog help me understand that i can learn from my downfalls along with others! i will do better next time and have a better attitude when i fail. thanks to crossfit for making me realize than i can be a better person. congrats to all who PR'd.

Crossfit SoMo

Comment #242 - Posted by: chase at August 23, 2009 7:23 AM

F/22/5'9"/165

120
125
130
132
132 - Miss
132 - Miss

Comment #243 - Posted by: Amanda at August 23, 2009 7:35 AM

75kg for all 7 sets

Comment #244 - Posted by: Nicholas at August 23, 2009 7:40 AM

135f
95
105
115
115
125
125
125

Comment #245 - Posted by: ben at August 23, 2009 8:09 AM

48 / 178

155-165-176F-176PR-180F-180F-180PR

15#s more than last time.

Comment #246 - Posted by: tom perry at August 23, 2009 8:18 AM

CFWU-2 sets of 15 pu's @ 30

10x-30,30,40,40
5x-45,45
3x-50
1x-55

Comment #247 - Posted by: ~VERVE~ at August 23, 2009 8:21 AM

100,105,110,115,125,130,135

820 total
previous 780

Comment #248 - Posted by: Ticotexas M/39/69/150 at August 23, 2009 8:23 AM

155 (warm up), 185 (F), 175 (crap form), 175 (same), 155, 160, 165, 170, 170. Disappointing as my PR is 190.

Comment #249 - Posted by: Josh G at August 23, 2009 8:58 AM

MGySgt. USMC M/47/6'2"/206

Did this WOD after doing a pretty good warm up. Felt good as I progressed through the warm up and then into the WOD. Didn't make it to my own PR??? Seems like the body is a bit weak lately. Pr is 185 and I only made 175 which did not seem to hard at all. Added that extra 10 pounds and it was like someone put the breaks on. ouch

OooRahh CrossFit

Comment #250 - Posted by: W.D. at August 23, 2009 9:11 AM

cfwu with 1.5 mile run

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

Comment #251 - Posted by: DJB at August 23, 2009 9:17 AM

M/25/140/5'11"

145
150
155
160
165
170(PR)
175(F)

Comment #252 - Posted by: Jon at August 23, 2009 9:41 AM

W/U Jump Rope, Kettle Bell Swings, Broom handle HPC, Good Mornings
Recovering from a low back injury
135
135
135
135
135
155 Fail
135
135

135 deadlifts.

2.4 mle slow run to warm down and loosen it all up. Sore all over from last two days.

Comment #253 - Posted by: CRAthens 38/M/603/187 at August 23, 2009 9:57 AM

135
140
145 fail
145
150 fail
150 fail
150 fail

Comment #254 - Posted by: grant 178 at August 23, 2009 10:06 AM

145-155-165-170-180-185-190

Comment #255 - Posted by: rawhide at August 23, 2009 10:25 AM

27/m/170

185(f)
170(PR)
175(f)
170
170
170
170

I was feeling really good and decided to just hit it at 100 mph... Um no. I think once I get better form I can get that 185. Until then I'll settle for a 170lb PR.

Comment #256 - Posted by: deezy at August 23, 2009 10:42 AM

I know my form sucks since I just started cleaning about 2 months ago, but hopefully these numbers will go up quickly as form improves.

135(WU)-->155-175-185-195-205(F)-200(PR)-185

Comment #257 - Posted by: USA Allen in UK (M/30/5'10"/201) at August 23, 2009 10:45 AM

95/115/135/145/155/165x/160

Comment #258 - Posted by: Hale at August 23, 2009 11:11 AM

Ambience: Rage (Battle of LA), NIN (Broken)

185
195
205 (f)
205 -- PR w/o straps
210 (f)
210 (f)
195

Oh, what a difference bumpers makes! I'm no longer intimidated by bigger weights simply b/c I'm worried I'll drop them. Almost missed 205 - elbows were slow coming around. Today was tough with my new l.h. callous tear. I taped it up and did the best I could, but both attempts on 210, I couldn't even initiate a strong pull.

Comment #259 - Posted by: Mel/36m/5'10"/170 at August 23, 2009 11:14 AM

Ambience: Rage (Battle of LA), NIN (Broken)

185
195
205 (f)
205 -- PR w/o straps
210 (f)
210 (f)
195

Oh, what a difference bumpers makes! I'm no longer intimidated by bigger weights simply b/c I'm worried I'll drop them. Almost missed 205 - elbows were slow coming around. Today was tough with my new l.h. callous tear. I taped it up and did the best I could, but both attempts on 210, I couldn't even initiate a strong pull.

Comment #260 - Posted by: Mel/36m/5'10"/170 at August 23, 2009 11:15 AM

50
55
60
65
70F
70
75(PR)

Comment #261 - Posted by: wilsontt at August 23, 2009 11:19 AM

145, 155, 165, 165, 165, (failed on 175) 155, 155

Comment #262 - Posted by: Chris Thomas at August 23, 2009 11:34 AM

120/132/143/143/155(pr)/165(f)/155

Comment #263 - Posted by: marco m/32/6´4"/200 at August 23, 2009 11:39 AM

95-115-135-155-165-165

Failed 175 twice


M/28/5'5/153

Comment #264 - Posted by: Rob at August 23, 2009 11:53 AM

M/49/175

135x5 wu
185
195f
195f
190
195
200f
200pr

Comment #265 - Posted by: Bone at August 23, 2009 12:04 PM

WU:
Kettlebell circuit and stick work for shoulders.
Haven't worked with the bar in a while; starting slow to find the right range.

135
145
155
165
175
181 (PR)
185 F

Comment #266 - Posted by: Baron at August 23, 2009 12:04 PM

95x10
135x5
155
175
185
195
200(pr)

Comment #267 - Posted by: jbean at August 23, 2009 12:09 PM

45x10
95x10
135x5
185
185
185
185
185
185
185

Comment #268 - Posted by: Greg Szorc at August 23, 2009 12:12 PM

m/44/175

wu 95lb x 5
135
145
155
165
170
175
185

Comment #269 - Posted by: Stu at August 23, 2009 12:13 PM

worked up to 100kg after rowing, HSPU, etc for warmups. First time I have cleaned (& then jerked) 225# in a while, felt great. I's back :-)

Comment #270 - Posted by: Tim T at August 23, 2009 12:13 PM

95, 95, 115, 135, 135, 115, 115, 95x3

Is it ok to split the legs when I land like in a split jerk? I noticed that I naturally did this for anything over 95lbs.

Comment #271 - Posted by: Matt K./150/5'10 at August 23, 2009 12:16 PM

155/175/195/205/215/220(f)/205/205

Comment #272 - Posted by: Wade at August 23, 2009 12:16 PM

m/24yrs/225

Hey you...Matt Dawkins...reading this to see how you did last time...you probably don't have what it takes to do better. You're probably not looking forward to doing this workout for the second time. You're reminiscing on the first attempt that took place in a dark and lonely YMCA, where you no longer work, or workout. Its safe to say that you, my friend, are officially past your prime. You're a "has been." You're washed up. Oh, I'm wrong? PROVE IT!!!

1st attempt: 185 lbs good!
2nd attempt: 205 lbs good!
3rd attempt: 225 lbs good!
4th attempt: 235 lbs good!
5th attempt: 245 lbs good!
6th attempt: 255 lbs good!
7th attempt: 265 lbs fail!!!!!!!!!!!!

Comment #273 - Posted by: Matt Dawkins at August 23, 2009 12:24 PM

135/145/155/165/175/180(f)/180(f)

Comment #274 - Posted by: VooDoo Medic at August 23, 2009 12:43 PM

155,185,205,205,205,215F, 215 Tied PR, 220 F

Then "Fran"
4:28 PR

Comment #275 - Posted by: soccerman/23/182/6' at August 23, 2009 1:25 PM

165,185,205f,205f,205,205,205f,205,205f,205

Comment #276 - Posted by: Scott B 36 5'10" 192lb at August 23, 2009 1:38 PM

Not feeling it today. I went rollerblading before working out, so that might have had something to do with it. Still sore from paintball and soccer yesterday and 150 wallballs clear back on thursday.

CFWU x 2 instead of 3 because of rollerblading

Did a few cleans with just the bar

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

overall, an awful workout. I was cleaning 165 just the other day when it was part of the pushpress WOD.

Comment #277 - Posted by: Fin m/27/5'10"/195 at August 23, 2009 2:00 PM

M/25/158#/5'7"

As Rx'd

BWU x 2 with Samson Stretch

WU - 45# x 1, 95# x 2
135#
145#
155#
165#
175#
180# (F)
180# (PR - A little low on the catch but within limits)

Comment #278 - Posted by: Ransom at August 23, 2009 2:01 PM

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

Push yourself!!

Comment #279 - Posted by: Colin K at August 23, 2009 2:01 PM

biggest max i've had is 205, however i've recently forsaken using wraps to assist. today is the first day i've tried to max hang cleans w/out them
155
165
185 (pr)
180
180
170
155

Comment #280 - Posted by: Lucas Skrobish at August 23, 2009 2:17 PM

51.9km cycle followed by
HPC 65-75-80-85(f)-80-80-85(f)
PR is 80 and I just couldn't shake the mental block this time.

jon h - thanks for the encouragement!

Comment #281 - Posted by: Nicky F/45/5'2"/130 at August 23, 2009 2:19 PM

WOD HPC 1-1-1-1-1-1-1
70kg,72.5kg,73kg,75kg,75kg,75.5kg,75.5kg,
then multiple misses at 77.5kg,and 80kg, i can get it up nae bother,but i just cannae get under,cos i'm so unflexible,unlike bendy Wendy !who got all p.b's easy !
after got b/s 5 x 5 done ,got huckled intae the w/l room half way through the wod as i was doin them Illegally in the gym where they 're banned, just a shake of the keys !

Comment #282 - Posted by: Pedro Barrera,Scotland at August 23, 2009 2:55 PM

225x2
225x2
225x2
225x2
225x2
225x2
225x2

Comment #283 - Posted by: Paul A at August 23, 2009 3:04 PM

No idea where to start.
95
105
115
125
130
135 (f)
135 (f)

Comment #284 - Posted by: minusver at August 23, 2009 3:09 PM

135
145
150
150
155
160
165

Comment #285 - Posted by: smithwick's at August 23, 2009 3:45 PM

regressed
135x5, 185x2
205
215 fail
215 fail
205 fail
205
205 fail
205
-failed on first attempt several times, caught it in the hang, was able to clean it up on second attempt
-form poor, felt weak today, good motivation though

Comment #286 - Posted by: Ajax at August 23, 2009 4:32 PM

skipped HPC's and did the Ecuadorian Destroyer!

70# DB Swings(10,9,8...2,1)
DU's x2(20,18...)
135# Cleans(10,9...)
Burpees x2(20,18...)
HSPU's(10,9...)
24" Box Jump x2(20,18...)

37:37 and 4lbs sweat. First time trying it. I needed to sweat today for weigh in tomorrow.

later,
b
m/32/5'8-1/2"/160/8.5% BF
(weighed 167 before bed last night)

Comment #287 - Posted by: brian p at August 23, 2009 5:30 PM

25s

Comment #288 - Posted by: mnf at August 23, 2009 5:33 PM

155
165
175
185
190
195
195f
195f

Comment #289 - Posted by: dcyn at August 23, 2009 5:45 PM

Oh man, I just looked and saw the actual Ecuadorian Destroyer WOD is 20,19,18...11 of the DU's, Burpees and Box Jumps. Wow, that truly would have destroyed me.

I guess next time I'll try as rx'd.

Comment #290 - Posted by: brian p at August 23, 2009 5:56 PM

135, 155f, 145, 145, 150, 155, 155, 155

Comment #291 - Posted by: Mike Honcho M/30/5'10"/170 at August 23, 2009 6:21 PM

EJ
M/36/170
185,195,205,205,210,215PR,220PR
EJ

Comment #292 - Posted by: EJ at August 23, 2009 6:51 PM

m/40/170/5'10"

70lb single arm dumbbell hang cleans

7 rounds alternating arms.

left arm needs some work!

Comment #293 - Posted by: gregorioz at August 23, 2009 7:06 PM

135
155
175
180
185f
185f

terrible

Comment #294 - Posted by: Ryan at August 23, 2009 7:09 PM

135
145
155
160
165
170f
165
I don't feel comfortable. Need to work on this.


Comment #295 - Posted by: JLG m/47/165/5'10" at August 23, 2009 7:12 PM

CFWU

double arm Dumbell hang cleans

Incremented by 5# each time until 110# when decided to stop due to poor form and some pain in left wrist.

20 min jump rope.

Comment #296 - Posted by: KaziK M/24/5'10''/170 at August 23, 2009 7:27 PM

did this on Sunday not Sat.

135x2
155
175
attempted 180
175
180
attempted 185x2
180
180
155x2
135x4

couldnt get the heavier weight to play along so i did some extra to punish myself

Comment #297 - Posted by: Caveman - 36/M/180 at August 23, 2009 7:59 PM

HPC
60KG
70KG
80KG
90KG
100KG (PR)
105KG (PR)
110KG FAIL
110KG FAIL

Previous pb 95kg.

I love crossfit. The gains are awesome.

Comment #298 - Posted by: Benny A at August 23, 2009 8:01 PM

last time 205 failed at 210
this time 210 failed at 215

gradual improvement

Comment #299 - Posted by: Angelo at August 23, 2009 9:23 PM

115.125.135.135.145(fail).135.135

I did these as a true hang clean (deep squat); needed to work on catching the weight deep.

Comment #300 - Posted by: ScottY at August 23, 2009 9:54 PM

30/m/71"/183#/Camp Taji, Iraq

CFWU x3
135, 155, 165, 175 fail, 175, 185, 195 fail

Comment #301 - Posted by: Archer6479 at August 23, 2009 11:54 PM

skipped. Trying to rest possible tendonitis in the left arm.

previous PR 160

Comment #302 - Posted by: I_m_Sam at August 24, 2009 12:40 AM

well damn. i misread and thought it was 6 sets of 1 rep. oh, well...would have just done another rep on 185, or i may have tried 190.

175
175
175
175
180
185

Comment #303 - Posted by: Eamon at August 24, 2009 12:59 AM

135
155
175
185
195 f
190 pr
195 f

2 miles in VFF in 15.43

100/100- 3.42

Comment #304 - Posted by: Rosie in Atl at August 24, 2009 4:58 AM

115, 135, 135, 145, 145, 155, 175

Comment #305 - Posted by: thetimmy at August 24, 2009 5:39 AM

Hang power clean 1-1-1-1-1-1-1 reps

Managed to get the keys so we could use the Olympic weight lifting room(or gents changing room). Training buddy took a lot of persusion to change rooms.

Got a couple of prs. Sooooo happy, just did one big happy dance at the end before clearing up the room. Previous pr was 47.5

50kg(pr), 52.5kg(pr), 55kg(pr),55.5kg(pr),lots of fails at 55.5kg then 50.5kg, 50.5kg, 50.5kg.

Think flexibility helps could get under the bar, just need to work on strenght to lift more. (bendy Wendy, very funny)

Good Fun

Comment #306 - Posted by: Elaine in Scotland at August 24, 2009 6:10 AM

Missed

Comment #307 - Posted by: Bphantom at August 24, 2009 6:11 AM

135x3
155
155
165
165
170
175-F
135x3

M/5'9/160

Comment #308 - Posted by: Clay at August 24, 2009 6:54 AM

135-155-165-185-195-205(lastpr)-215PR.
225x3 Started below the knee to get the 225 up. New goal for next time.

Comment #309 - Posted by: Ring 29/70/195 at August 24, 2009 7:10 AM

F/33/5'2/124

Hang Power Cleans
75-75-85-85-85-85-85

Form, form, form!

Comment #310 - Posted by: Jessica, CrossFit RBB at August 24, 2009 7:13 AM

WOD - 135/ 145/ 155/ 165(fail)/ 155(fail)/ 147(fail)/ 147

Comment #311 - Posted by: Rebar [50y/m/10st7/70"] at August 24, 2009 7:36 AM

m/27/6'0"/175

HPC - 145-165-175(f)-175-185(f)-180(f)-175

I am pausing at the bottom of the hang. I need to use that momentum to start the shoot up.

Comment #312 - Posted by: Thomas W at August 24, 2009 7:47 AM

Hang power clean 1-1-1-1-1-1-1 reps

135-145-155-165-175-185-135
------------------------------------------
Compare to 090716

145-150-155-160-165-170-175

Comment #313 - Posted by: Louis Herrera 50 70" 179 at August 24, 2009 7:49 AM

160 170f 150 150 150 160 170 180

focused on form, didn't explode as much as I could due to thinking about form. After I felt good about the exercise, I exploded and managed to get 180! Listened to "Love bites" was totally into it.

Comment #314 - Posted by: aether_tron at August 24, 2009 10:20 AM

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

Comment #315 - Posted by: Seth H. at August 24, 2009 10:42 AM

111/133/144/155/155/155/133

Oops, that was 8.

Comment #316 - Posted by: John m/165/68"/40 at August 24, 2009 11:01 AM

111/133/144/155/155/155/133

Oops, that was 8.

Comment #317 - Posted by: John m/165/68"/40 at August 24, 2009 11:02 AM

31yo/M/6'4"/230#

154x5
176x2
198
208
220F
220
225F

Comment #318 - Posted by: Damon Mosley_CFRx at August 24, 2009 11:21 AM

115
135
135
135
115x3
115x3
115x3

Comment #319 - Posted by: Tiberius at August 24, 2009 11:32 AM

27yo/M/6'2"/165#

135
155
165
170
175
180
185

10 lbs up from last time, which was a failed attempt at 175 anyway. I'll take it.

Comment #320 - Posted by: Grant Muller at August 24, 2009 12:00 PM

72-80-88-88-88-88
Feels I could do 95-100

Comment #321 - Posted by: Szilárd at August 24, 2009 12:21 PM

1 Mile Run warmup
Hang Power Clean
1. 135 x 3
2. 155 x 3 (sloppy 2d rep)
3. 155 x 3
4. 165 x 3
5. 170 x 3 (big donkey kicks, landning wide)
6. 135 x 3 (overpulling, should have dropped less)
7. 135 x 3

Jumprope practice
double-under practice

Comment #322 - Posted by: Ray at August 24, 2009 12:56 PM

245F,235,235,235,235,245pr,245,250PR

Comment #323 - Posted by: Jesse Emers 24/m/193 at August 24, 2009 1:15 PM

hang power clean x 1:

155lbs
160lbs
165lbs
170lbs
175lbs
180lbs, sloppy
185lbs, fail
165lbs

180lbs 08/24/2009
165lbs 07/16/2009
153lbs 01/17/2009
146lbs 01/05/2009

Comment #324 - Posted by: johnathon in seattle 28/5'8/157 at August 24, 2009 2:01 PM

4x65, 3x75 - 95 (f) 95 - 100 - 105 - 110 - 115 (f) - 110

Comment #325 - Posted by: Kelly at August 24, 2009 2:17 PM

m/38/76/200

115x5x3
135
145
155
165
145
145
145

Comment #326 - Posted by: Chas at August 24, 2009 2:56 PM

Warmup plus; 3x 110, 3x 121, 3x 132, 143, 154

165
176 (fail)
176 (fail)
176 (fail)
165
165
165
165
165
165

[165]

Comment #327 - Posted by: JonK at August 24, 2009 3:38 PM

95
95
95
135
135
155
155
165

Comment #328 - Posted by: Robert W. at August 24, 2009 3:43 PM

Really need to work on these olympic lifts

3 x 95 WU

115
125
130 (fail)
115
120
125
130 (fail)

Comment #329 - Posted by: TZ at August 24, 2009 4:18 PM

175
185
195
205
215
225(f)
225(f)

Comment #330 - Posted by: ferb44 at August 24, 2009 4:18 PM

34/M/200

175
185
195
205
215
220(PR)
225(PR)

Comment #331 - Posted by: Ralphy at August 24, 2009 4:29 PM

135
155
175
185F
185F
175F
135

yuck.

Comment #332 - Posted by: blckorder at August 24, 2009 4:31 PM

135x1
145x1
155x1
165x1
175x1
185x1
195x1 (7th lift, but had more in the tank)
200x1 (yay, PR!...but still had more)
205x1 (WHOA! PR!)

Comment #333 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/185#) at August 24, 2009 4:55 PM

175
185
195
195
195
200
205(failed)

Comment #334 - Posted by: Tyler Scott at August 24, 2009 5:26 PM

75, 115, 155, 165, 175(f), 170, 170(f)

Comment #335 - Posted by: Go at August 24, 2009 5:56 PM

185
190
195
200
205
210
215(PR by 5lbs)

Comment #336 - Posted by: Paul S_31/185/6'0 at August 24, 2009 6:29 PM

m/41/190/5'11"

Ran 3 miles earlier in the day

WU
some back ext and lower weight HPC

111
116
122
127
133
138
144
149 (kinda crappy)
149 (pr)

I lifted 2 reps at 155, but they both sucked.

Comment #337 - Posted by: slowweak at August 24, 2009 6:42 PM

95
105
110
120
125
130
135 (f)

Accidentally started way too light. I think the final rep was just mental. After I failed on that my strength was just gone, so I did a few light ones to make up for it.

Comment #338 - Posted by: angstadt at August 24, 2009 7:16 PM

m/40/67"/185#

135-1
155-f
135-1
135-1
135-1
135-1
135-1

Need to buy some 5# and 2.5# plates

Comment #339 - Posted by: Anthony Rubino at August 24, 2009 7:55 PM

145
155
165
175
185
195f
190f

Comment #340 - Posted by: nick at August 24, 2009 8:00 PM

95
125
135
135
145
145f
145

Comment #341 - Posted by: Doug M. 30 y/o m 6'0 172 at August 24, 2009 8:03 PM

CFWU x 3

bar
65
85
95
105
115
120 - failed :(

Comment #342 - Posted by: BobO (m/24/6'5"/192) at August 24, 2009 8:23 PM

Got myself a little warmed up after the major DOMS from the lunges the other day. They had me cursing every time I sat down for a couple of days. That's what happens when I'm in a "rush" and decide mot to cash out. Note to self...

135
185
205 Old PR
215 PR!
220 Fail
220 Fail

Not bad for coming off a back injury ;) Feels great!

Went back down to 205 for a few

Cashed out with some one handed 1.5 pood KB swings and OHS

Go Navy!

Comment #343 - Posted by: Varp at August 24, 2009 9:08 PM

135
185
205
225
245f almost
245f
235
235
235

Comment #344 - Posted by: amped 34/M/190/6' at August 25, 2009 4:54 AM

M/37/185/5-10

135-180-185f-185-205x3f-185-155x3.
Not bad but could not get under 205

Chip
95-135-180f-135-135-155-185-155 better form.

Comment #345 - Posted by: Matt A at August 25, 2009 5:18 AM

95/105/115/125/135/145(Fail)/135
Try 145 next time

Comment #346 - Posted by: EdC at August 25, 2009 6:00 AM

M/25/185/5'11"

135
155
165
175f
185
195f
195f

Comment #347 - Posted by: Stephen at August 25, 2009 7:29 AM

First time trying this.

135
140
145
150
155
165f
157pr

m/35/5'11"/205

Comment #348 - Posted by: Firemantodd at August 25, 2009 8:00 AM

Warmed up with 95, 115, and 125. Then did 135, 135, 135, 145, 145,145, 150.

Comment #349 - Posted by: Delta Dog at August 25, 2009 8:52 AM

back pain so did 7 x 50kg

Comment #350 - Posted by: Joe K at August 25, 2009 9:44 AM

135, 145, 155, 160, 165, 170, 175

Comment #351 - Posted by: Manchild at August 25, 2009 9:47 AM

m/30/5'11"/180

Did this on Monday as rx'd

165
165
185
185
195
195
200(f)
200 (tried it again after failing on the last set and got it)

Comment #352 - Posted by: m cowboyd at August 25, 2009 10:07 AM

m/27/205

185
195
205
205
225
225
235f
205

Comment #353 - Posted by: B. Geisler at August 25, 2009 10:55 AM

Maxed out at 205 lbs

Comment #354 - Posted by: M@ at August 25, 2009 11:55 AM

M/34/6'/220
185
200
215
225
240
250
265f
255

Comment #355 - Posted by: Jonathan Molnar at August 25, 2009 12:24 PM

155/185/195/205/215/225/235(f)

Comment #356 - Posted by: Troy at August 25, 2009 3:57 PM

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

Comment #357 - Posted by: Miyagi 29/m/168# at August 25, 2009 4:42 PM

@ gym
135
145
155
165
175 f
175 f
135 x 8

Comment #358 - Posted by: al deezy (32m-155) at August 25, 2009 4:44 PM

@thegym

135
145
155
165
175(f)
175(f)
135x15reps

[PR185]

Comment #359 - Posted by: stinker [27/m/160#] at August 25, 2009 5:23 PM

155
170
180
185
195
205
215(f)

Comment #360 - Posted by: Neil08070 160/M/21 at August 25, 2009 5:37 PM

M/24/173

As Rx'd:
207
217
226X
226X
221
226X
226X
Tough day. Just could not get hip drive. Next time.

Comment #361 - Posted by: Erik Fay at August 25, 2009 5:40 PM

205 PR by 20 lbs

Comment #362 - Posted by: Aaron Alcock at August 25, 2009 6:37 PM

115-120-125-130-135(F)-130-130

Comment #363 - Posted by: chris M/36/192 at August 25, 2009 8:00 PM

205, 225, 235(pr), 235, 235, 235, 235

Comment #364 - Posted by: cja at August 25, 2009 8:46 PM

M/40/6'3"/259#

Done 8/25/09
20 min bike = 7.25 miles

"Cindy" (modified)
5 pull ups
10 push ups
15 abmat sit ups
13 rounds + 2 pull ups

Then

Hanging Power Cleans:
1-1-1-1-1-1
170
185
195
205
215
225 PR

Cool down
10 minute bike ride= 3.66 miles

Comment #365 - Posted by: Halvy51 at August 25, 2009 8:59 PM

(done 8/25)
135,155,175,180,185(f),185(ugly/ties PR),190(f-not close)

Comment #366 - Posted by: Mike Scott M/43/5'10"/210 at August 25, 2009 9:46 PM

cfwu x 3

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

Comment #367 - Posted by: kunkle at August 26, 2009 2:22 AM

115 - 135 - 145 - 145 - 150f - 150f - 145

Comment #368 - Posted by: dingrr 50/m/175 at August 26, 2009 3:03 AM

F/29/170cm/56kg

40, 45, 47.5, 50, 52.5, 55F, 50

Comment #369 - Posted by: Alenka at August 26, 2009 4:54 AM

135, 145, 155, 165, 170, 175(F), 175

Comment #370 - Posted by: Maurkov at August 26, 2009 7:26 AM

68
73
75.5 (F)
68
68
78 (F x 5)

Comment #371 - Posted by: Jack - THFC at August 26, 2009 9:07 AM

160

Comment #372 - Posted by: DT Caywood M/49/6'/190 at August 26, 2009 10:56 AM

175
175
175
175
180
185
190PR

Comment #373 - Posted by: steeliekid M 40 175 67" at August 26, 2009 1:15 PM

M/30/5'11"/231

bar/5
135/3
185/1
225/fail
225/fail (almost got it)
195/1
205/1

Comment #374 - Posted by: Jelley08 at August 26, 2009 2:13 PM

185
205
225
235
245
255
265

Comment #375 - Posted by: dsm19 M/30/6'0/215 at August 26, 2009 3:25 PM

155
165
175
185 (F)
185
175
175

Comment #376 - Posted by: Tonyz at August 26, 2009 3:44 PM

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

Comment #377 - Posted by: Ecp2 at August 26, 2009 3:55 PM

185
185
195 (pr)
185
185
185
185

Comment #378 - Posted by: GU997 at August 26, 2009 5:26 PM

M/34/185

1-185
2-215
3-225
4-235
5-245-F
6-240
7-245-PR

Comment #379 - Posted by: Browler!!! at August 26, 2009 6:36 PM

age 19 bw 170
165/170/175/180/185/190 pr/195 (f)

Comment #380 - Posted by: Chris S at August 26, 2009 8:24 PM

105
115
120
125
115
115
115

Comment #381 - Posted by: Pat Kelly at August 27, 2009 4:14 AM

m/31/6/200

155
165
175
185
195
205
215 (fail)

Comment #382 - Posted by: Andy A at August 27, 2009 4:40 AM

155
165
175
185
195
205
215 pr

Comment #383 - Posted by: rwf 31/m/5'9"/197 at August 27, 2009 5:00 AM

95-115-135-155-165f3-165f

Comment #384 - Posted by: Chinchen/m/30/185/75" at August 27, 2009 5:41 AM

175
185
195
205f
205
205
205

Comment #385 - Posted by: GAC 26/M/6'4/185 at August 27, 2009 5:48 AM

m/6'1/194/29

as rx'd

155
185
185
205
210 f
210 f
210 pr

Comment #386 - Posted by: matt b grand cayman at August 27, 2009 6:26 AM

185
205
225
235
245
255
265

Comment #387 - Posted by: dsm19 M/30/6'0/215 at August 27, 2009 6:57 AM

M/31/5'9"/152

Did this last night. Funny numbers because of mix of metric/imperial weights.

153
Fail @ 173
163
168
168
173
Fail @ 178

Comment #388 - Posted by: Antun Karlovac at August 27, 2009 9:33 AM


60-65-70-75(fail)-4x60

Comment #389 - Posted by: ccfeldt at August 27, 2009 10:28 AM

M/35/6'/204#

100
120
140
150
160
165 (PR)
170 (F)
170 (F)

Could get the bar into the hold position but then could not keep it there. I think I need to get my elbows up more and I'll have it

Comment #390 - Posted by: EREK at August 27, 2009 11:42 AM

34/F/5'10"/160

110
125
132
142
145 F
132
142 F
137

No progress on this one from last time; still hitting the ceiling at 142 and failing at 145.

Comment #391 - Posted by: Laura DeMarco - CrossFit Rx at August 27, 2009 12:08 PM

115
135
155
175
185f
185
185

Comment #392 - Posted by: Billy at August 27, 2009 12:54 PM

m/29/6'/167

playing catch up after a nice vacation at the cabin on flathead lake, mt. got a new pr. sweet.

120, 130, 140, 150, 160(pr), 170(f), 170(pr), 175(f)

Comment #393 - Posted by: liggy at August 27, 2009 2:53 PM

got up to 175 lbs. (tied pr)

Comment #394 - Posted by: Kyle A. at August 27, 2009 4:17 PM

115-135-155-175-180-185(f)

21/m/155/5'8

Comment #395 - Posted by: Clack_Attack at August 27, 2009 9:58 PM

23.m.137.65"

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

Last Time/PR:
170, 170, 170, 170, 170, 170, 170

Comment #396 - Posted by: Francis Vu Nguyen at August 27, 2009 10:05 PM

first time trying for 1RM
155/155/155/165/165/175/175

Comment #397 - Posted by: Dani at August 27, 2009 10:12 PM

M/19/5'10/144

used dumbbells

88
88
97
97
stopped, technique poor so did 5-10 mins work on fixing to finish

Comment #398 - Posted by: Josh R at August 28, 2009 5:50 AM

47/M/184
135x3
155x1
165x1
165x1
165x1
165x1
170x1

Comment #399 - Posted by: Zim at August 28, 2009 8:49 AM

70kg
70kg
75kg
75kg
75kg
75kg
75kg

Comment #400 - Posted by: JT at August 28, 2009 10:15 PM

165-170-170-170-170-170-180(PR).

PR by 5 lbs.

Comment #401 - Posted by: Latham M/29 at August 28, 2009 10:22 PM

145-155-165-170-175-185-190

Comment #402 - Posted by: rawhide at August 29, 2009 8:49 AM

185, 195, 205, 210(f),195, 195, 200

Comment #403 - Posted by: MikeyPaul - m/27/5.8/170 at August 29, 2009 1:54 PM

185, 195, 205, 210(f),195, 195, 200

Comment #404 - Posted by: MikeyPaul - m/27/5.8/170 at August 29, 2009 1:54 PM

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

I did this at a globo-gym with a crappy bar and no bumper plates.

165
185
195
205 (F)
205
185

I can do better.

Comment #405 - Posted by: AndrewE at August 29, 2009 1:58 PM

M/42/6'/153 8-26-09
95 x 2
95 x 2
115 f
95 x 2
95 x 3
95 x 3
95 x 4

Comment #406 - Posted by: PB at August 29, 2009 5:49 PM

9 Burpees
WU
140/1; 145/1; 150/1; 160/1; 165/0/1; 170/0/0/0; 155/1; 165/0; 160/0; 155/0; 145/1
C2 Tabata
M/48/193#/72"

Comment #407 - Posted by: RB at August 29, 2009 8:07 PM

CFWU
10x- 30,30,40,40
5x- 45,45,50,
3x- 55, 65

Comment #408 - Posted by: ~VERVE~ at August 30, 2009 12:35 PM

as rx

155
175
185
195
185
185
190

Comment #409 - Posted by: gberry at August 30, 2009 2:07 PM

195
245
245
265
265
295
295

Comment #410 - Posted by: Jason B. at August 30, 2009 3:10 PM

M/40/195/6'

155,165,175,185,190(PR), 195(f),195(f)

Comment #411 - Posted by: Rbyrn@Crossfit MyrtleBeach at August 30, 2009 9:42 PM

34 yom, 202 lbs.

This time:
155
185
185
195
195
205 (PR tie)
175

Last time:34 yom 204 lbs

135
155
175
175
185
205

Comment #412 - Posted by: kgw at August 31, 2009 9:59 AM

43 yom 204 lbs.

1 1/2 mile run WU.

135
155
165
165
175 (PR)
175
165

Comment #413 - Posted by: Speedster at August 31, 2009 10:18 AM

CFWU
1. 88 x 10 (WU)
2. 132
3. 154
4. 154
5. 154
6. 160
7. 160
WD 154 x 8

Comment #414 - Posted by: Karsk (55 M 5'9" 185lbs) at August 31, 2009 10:54 AM

m/31/6'1"/195

worked up to 1RM Deadlift 405 PR

Then Hanging Pwr Cleans:

135
155
175
185
195 (f)
195 PR for PWR CLN
205 (f)

I've been doing mostly full squat cleans lately and it was hard to get used to these today.

Comment #415 - Posted by: chris at August 31, 2009 11:54 AM

m/28/175

155
175
185
195
200
205
210

Comment #416 - Posted by: M Temesy at August 31, 2009 12:19 PM

m/35/5'9/175

CFWU-3. Reg. Superman. Burgener. 9 Burpees.
155,165,175,180,185,190,195-F2,185
Not bad at all until I got to 195. Then hit a wall. Really need help w/tech. Don't feel like I'm getting good extension at all.
7/16: 155,165,175,180,185,185,190-PR
1/18: 155,165,175,185,185,185,185

Comment #417 - Posted by: jrm at August 31, 2009 7:01 PM

CFWUx3
135-145-155-155-165-165-155

Comment #418 - Posted by: bcb373 at September 1, 2009 10:31 AM

First time trying this one...

65-95-105-115-120(f)-115-115

May need to rest a little longer between attempts.

I got a lot of looks on the "fail". Aside from being a relatively light load, I think most of the bewildered stares came from the fact that I'm in a facility that doesn't take kindly to dropping weights (no rubber bumpers here).
That said, I respect the gym and their equipment. This was my first "weight dump". I sure wasn't expecting to lose it.
Now I know where I stand.
Still, I can't wait to get my own set for use at home and finally kiss this gym goodbye.

I never thought someone could be in such an apparently well-equipped gym and experience major limitations in workouts. That is, until I started CrossFit.

Comment #419 - Posted by: Augustus at September 1, 2009 11:34 AM

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

Comment #420 - Posted by: mulcahy at September 1, 2009 2:04 PM

145, 195(f), 175, 195(f), 195(f), 175, 185

Comment #421 - Posted by: JTeets at September 2, 2009 12:42 PM

135lb max
did 2.5 hr walk run thru mont royal yesterday

Comment #422 - Posted by: footdoc at September 3, 2009 6:56 AM

150
160
170
180
190
195
200

Comment #423 - Posted by: buggzilla at September 3, 2009 1:19 PM

So i apparently already did this one, but i dont remember it... is that bad?

Anyway this time i got:

bar
65
95
105
115 - fail
110 - (after a few fails)
110 - (after a few more fails)

Comment #424 - Posted by: BobO (m/24/6'5"/192) at September 3, 2009 10:47 PM

090716

115
125
135
135
135
145
155

090822

115
125
135
135
145
155
160 (f)

Comment #425 - Posted by: EMelton at September 4, 2009 7:01 AM

135,165,195,225,245,265
did not attempt a 7th set.

Comment #426 - Posted by: TROY at September 10, 2009 2:26 PM

135-175-205(bf)-205-225(f)-225-235(f)-235

Comment #427 - Posted by: Nick M/25/203/5'11'' at September 11, 2009 1:22 PM

29/m/185

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

Comment #428 - Posted by: MoGreene at September 15, 2009 4:08 AM

Cfwu x 1
skill transfer work and hpc reps
in kilos:
70
75
80
85
87
89
90 (f)
90

Comment #429 - Posted by: EM at September 18, 2009 5:01 PM

44/m/166

145
155
165
175
175
185(x)
185

ok day

Comment #430 - Posted by: moglee at September 20, 2009 7:05 AM

36M191
155,165,175,185,195,195

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

Comment #431 - Posted by: jmcneal at September 23, 2009 7:48 PM

6'2/42/185

135x1,155x1,165x1,175x1,185x1,195x1,205x1,215 miss

then
5 sounds for time:
185lb power cleanx5
20 double unders

6.24

Comment #432 - Posted by: Jeff A at October 21, 2009 3:46 PM

M/27/6"/165

felt a little weak today.

135x3,155x1,175x1,185x1,195x1,205(F),200x1

PR is still 205.

worked on double unders and HSPU's after for 10 min.

Comment #433 - Posted by: alan firth at November 4, 2009 10:58 AM

M/41/179cm/89kg

1 set every 2 min.

(kg) 50-55-60-65-70-75-80(f).

Comment #434 - Posted by: Jose-Luis Morales at December 10, 2013 10:13 AM

2013-12-12: 185
2009-08-22: 160
2009-07-16: 180

Comment #435 - Posted by: gs at December 12, 2013 9:41 AM
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