YAYYYYY

could have used some more leg work.

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

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

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!

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

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.

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.

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?

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 :)

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........ :-)

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

Tomorrow this will be a fun one.

#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

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?

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

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.

Thanks that does help.

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.

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

"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.

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.

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.

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!

tony,

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

Tony - welcome back brother. been too long

TonyTheChiro, Glad to see you back.

Go FRAT! Go Heavy!

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!

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

s'more - you are in our thoughts bro

Rookie, thanks brother

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

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.

s'more, my thoughts are with you bro

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

m/46/5'8/180

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

---

Yeehaa! This stuff has me hooked.

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!

Snix
Congrats on the new son!

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!

s'more

My condolences.

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!

23/m/6'0/177lbs

145
155
165
165
165
165
165

41/M/148

as rx'd

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

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

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

m/30/5'10/205

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

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

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

#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 !

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

#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.

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.

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

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

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

3x:
135
155
155
155
155

bw 165

last time
170x1x7

this time, subbed deads
295x5
340x5
385x10

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

31/m/196

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

135
145
150
150
150
155F
150
150F
150

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

m/24/175

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

Did 7 x 3

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

135
155
175
185
205 fail
200 fail
195 fail
185

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

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

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

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

M/23/185/5'10

130
135
142.5
145
150
155
160
165(F)

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

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.

100
110
120
130
140
150
160

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.

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

I will try my best and hardest for her today.

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

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.

as rx'd

95
115
135
145
155f
145
150

Power cleaned 90kg (no hang)

39m/6/185

190.195.200.205.210.215.220f

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

CFWU

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

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.

M/47/66"/135

CFWU

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

So very soon to not be...

THE KALSU FOBBITT

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.

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.

m/35/153

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

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.

m/33/204

Row 1000m
jump rope 2 min
stretch

155
155
175
175
175
185
185

34/m/175

max out 185

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..

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!

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

Pr'd 165

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

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

135
140
145
150(f)
145
145
140

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

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

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

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

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)

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

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.

Todd, Strong lil Pony, Kelly thanks so much guys

Hang Power Cleans

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

Hang Power Cleans

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

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

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

M/25/64"/160

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

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.

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

30yo, 5'11", 172lbs

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

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

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

34/M/6'00/185

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

3 day cycle, 3 pr's

165
185
205
215
225
235
240 PR

44/6'1"/185

full cleans: 195 215 225 235 245 255 265pr

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.

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

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

M/47/6' 222 lbs.

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

Legs are fried from wallballs and lunges.

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

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

heavy day hungover seems to be the way to go

M/35/184

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

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

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...

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!

CFWUx3x15

maxed at 145, failed at 155

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

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

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

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

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?

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

13:25 as rx'd

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

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?

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

170#

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 #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

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.

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!.

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.

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

Very new to cleans of all kinds

95 115 115 115 105 105 105

m/39/5'8"/175

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

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

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

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

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!)

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

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

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

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

enjoy the weekend,
andrew

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.

135x5, 185x5

205
225
225
225
235
235
245 (PR)

as Rx'd

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

20/m/5'11"/163

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.

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

38/m/5'11/165

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

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)

still rippin sore from Karen

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

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

Need to work on form at max wt.

2x135
1x155
1x175
3x185

185 195 205 215 220 225 235
new PR

145
155
160
160
165 PR
165
155

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.

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

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

I did full squat cleans

90
90
110
133
153
158
153

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.

135
140
145 (FAIL)
135
135
135
135

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)

135
155
175
195
215
225 f
225

CFWU x3

115
125
135
145f
135
140
145f

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

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

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

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)

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?

135
140
145
150
155
155
155

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.

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.

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)

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

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.

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.

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

F/33/62kg

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

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

Then 5 mile run in 39 minutes on a treadmill.

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

M/23/175

155
165
175
180f
175
165
155

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

m/15/5'6"/110#

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

m/42/162/6'

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

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.

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.

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.

D
@ home

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

M/28/214

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

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)

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

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!

185
205 F
195
195
195
195
195

155
175
175
175
175
175
175 attempted/failed 155

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

as Rx'd

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

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

95
115
125 (f)
115
125
135
135

M/29/6'4"/202

175
185
195
205
215
220 pr
225 f

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.

did CFE WOD instead
2x12 minutes all out run

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

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

Warm down with 30 19" BJX2

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.

M/41/5'11"/185

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

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

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

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.

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

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

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

m/18/165/6'0

as rx'd
95
135
145
155
155
160
135

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

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.

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

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

M/25/155

36m5'10"210

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

Hell yeah!

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

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.

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

First time doing these. Lots of form improvement needed.

m/19/165

95
105
115
125
130
135
140

M/40/6'0"/155

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

One extra just for fun.

m/26/207/70"

205
225
225
235
245f
245f
245PR

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

95
115
125
135
135
140 (miss)
135

75
75
85
85
95

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

M/25/6'1/175

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

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

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

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

95
125
135
145
155
165
175

Legs quite sore from yesterday.

205 max

25/m/171

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

M/30/5'9"/175

135
155
165
175
185
195
200 pr

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.

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 :-(

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

Previous best 133 lbs

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

ran 1.5

125# 3x2 best

ktbl--2x15/1x21

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

F/22/5'9"/165

120
125
130
132
132 - Miss
132 - Miss

75kg for all 7 sets

135f
95
105
115
115
125
125
125

48 / 178

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

15#s more than last time.

CFWU-2 sets of 15 pu's @ 30

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

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

820 total
previous 780

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

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

cfwu with 1.5 mile run

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

M/25/140/5'11"

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

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.

135
140
145 fail
145
150 fail
150 fail
150 fail

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

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.

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

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

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.

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.

50
55
60
65
70F
70
75(PR)

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

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

95-115-135-155-165-165

Failed 175 twice

M/28/5'5/153

M/49/175

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

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

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

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

m/44/175

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

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 :-)

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.

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

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!!!!!!!!!!!!

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

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

Then "Fran"
4:28 PR

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

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.

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)

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

Push yourself!!

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

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!

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 !

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

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

135
145
150
150
155
160
165

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

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)

25s

155
165
175
185
190
195
195f
195f

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.

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

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

m/40/170/5'10"

70lb single arm dumbbell hang cleans

7 rounds alternating arms.

left arm needs some work!

135
155
175
180
185f
185f

terrible

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

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.

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

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

Previous pb 95kg.

I love crossfit. The gains are awesome.

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

gradual improvement

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.

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

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

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

previous PR 160

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

135
155
175
185
195 f
190 pr
195 f

2 miles in VFF in 15.43

100/100- 3.42

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

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

Missed

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

M/5'9/160

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

F/33/5'2/124

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

Form, form, form!

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

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.

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

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.

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

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

Oops, that was 8.

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

Oops, that was 8.

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

154x5
176x2
198
208
220F
220
225F

115
135
135
135
115x3
115x3
115x3

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.

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

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

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

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

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

m/38/76/200

115x5x3
135
145
155
165
145
145
145

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

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

[165]

95
95
95
135
135
155
155
165

Really need to work on these olympic lifts

3 x 95 WU

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

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

34/M/200

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

135
155
175
185F
185F
175F
135

yuck.

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!)

175
185
195
195
195
200
205(failed)

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

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

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.

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.

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

145
155
165
175
185
195f
190f

95
125
135
135
145
145f
145

CFWU x 3

bar
65
85
95
105
115
120 - failed :(

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!

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

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.

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

M/25/185/5'11"

135
155
165
175f
185
195f
195f

First time trying this.

135
140
145
150
155
165f
157pr

m/35/5'11"/205

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

back pain so did 7 x 50kg

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

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)

m/27/205

185
195
205
205
225
225
235f
205

Maxed out at 205 lbs

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

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

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

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

@thegym

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

[PR185]

155
170
180
185
195
205
215(f)

M/24/173

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

205 PR by 20 lbs

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

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

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

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

cfwu x 3

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

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

F/29/170cm/56kg

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

135, 145, 155, 165, 170, 175(F), 175

68
73
75.5 (F)
68
68
78 (F x 5)

160

175
175
175
175
180
185
190PR

M/30/5'11"/231

bar/5
135/3
185/1
225/fail
225/fail (almost got it)
195/1
205/1

185
205
225
235
245
255
265

155
165
175
185 (F)
185
175
175

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

185
185
195 (pr)
185
185
185
185

M/34/185

1-185
2-215
3-225
4-235
5-245-F
6-240
7-245-PR

age 19 bw 170
165/170/175/180/185/190 pr/195 (f)

105
115
120
125
115
115
115

m/31/6/200

155
165
175
185
195
205
215 (fail)

155
165
175
185
195
205
215 pr

95-115-135-155-165f3-165f

175
185
195
205f
205
205
205

m/6'1/194/29

as rx'd

155
185
185
205
210 f
210 f
210 pr

185
205
225
235
245
255
265

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

60-65-70-75(fail)-4x60

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

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.

115
135
155
175
185f
185
185

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)

got up to 175 lbs. (tied pr)

115-135-155-175-180-185(f)

21/m/155/5'8

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

first time trying for 1RM
155/155/155/165/165/175/175

M/19/5'10/144

used dumbbells

88
88
97
97
stopped, technique poor so did 5-10 mins work on fixing to finish

47/M/184
135x3
155x1
165x1
165x1
165x1
165x1
170x1

70kg
70kg
75kg
75kg
75kg
75kg
75kg

165-170-170-170-170-170-180(PR).

PR by 5 lbs.

145-155-165-170-175-185-190

185, 195, 205, 210(f),195, 195, 200

185, 195, 205, 210(f),195, 195, 200

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.

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

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"

CFWU
10x- 30,30,40,40
5x- 45,45,50,
3x- 55, 65

as rx

155
175
185
195
185
185
190

195
245
245
265
265
295
295

M/40/195/6'

155,165,175,185,190(PR), 195(f),195(f)

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

43 yom 204 lbs.

1 1/2 mile run WU.

135
155
165
165
175 (PR)
175
165

CFWU
1. 88 x 10 (WU)
2. 132
3. 154
4. 154
5. 154
6. 160
7. 160
WD 154 x 8

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.

m/28/175

155
175
185
195
200
205
210

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

CFWUx3
135-145-155-155-165-165-155

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.

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

145, 195(f), 175, 195(f), 195(f), 175, 185

135lb max
did 2.5 hr walk run thru mont royal yesterday

150
160
170
180
190
195
200

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)

090716

115
125
135
135
135
145
155

090822

115
125
135
135
145
155
160 (f)

135,165,195,225,245,265
did not attempt a 7th set.

135-175-205(bf)-205-225(f)-225-235(f)-235

29/m/185

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

Cfwu x 1
skill transfer work and hpc reps
in kilos:
70
75
80
85
87
89
90 (f)
90

44/m/166

145
155
165
175
175
185(x)
185

ok day

36M191
155,165,175,185,195,195

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

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

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.