December 7, 2009

Monday 091207

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

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CrossFit Certification Seminars: CrossFit Oahu, CrossFit Maximus, and CrossFit H.E.L.


"Understanding the Real Battle" with Dave Castro, CrossFit Journal preview video [wmv] [mov]

Posted by lauren at December 7, 2009 5:00 PM
Comments

huh, this shud be interesting ...

Comment #1 - Posted by: Nathaniel 15/5'10/137 at December 6, 2009 5:03 PM

huh, this shud be interesting ...

Comment #2 - Posted by: Nathaniel 15/5'10/137 at December 6, 2009 5:03 PM

Just got back from the cert at Maximus. Had a great time. Learned much and met some of the nicest people. The trainers did a fantastic job. Thanks guys.

Comment #3 - Posted by: Mark P. at December 6, 2009 5:10 PM

cool.

Comment #4 - Posted by: neil at December 6, 2009 5:22 PM

Great job Kelly. I'm Proud of you!

Comment #5 - Posted by: Alex at December 6, 2009 5:28 PM

I just returned from the Movement and Mobility Certification with Kelly "Best Coach in the World" Starrett in Decatur, GA.

Kelly's dynamic lectures were both incredibly relevant to Crossfit and highly entertaining. I wish that this had been part of my Level One Cert, either as a pre- or co-requisite, as the information that was presented is absolutely vital for every trainer to know.

I would love to see more certifications on other topics from Coach Starrett in the future.

Comment #6 - Posted by: Avery W_NYC at December 6, 2009 5:32 PM

How much do you typically rest in between sets? I have been doing 90-120 seconds. Just want some other people's input.

Comment #7 - Posted by: Ryan G at December 6, 2009 5:33 PM

155 - 185 - 195 - 205 - 215 - 225 - 230(PR)

Comment #8 - Posted by: Edwin 27/M/68"/170 at December 6, 2009 5:49 PM

#8

This came up a lot for the last 1-1-1-1-1-1-1 workout. This is not a conditioning workout. This is a strength workout that is meant for improving your form and to go for you new personal record on the last or second to last set. That being said, rest as long as you like. Three minutes should get you to near full recovery, which is what you want given the purpose. my 2 cents, correct me if wrong as I am still a newb

Comment #9 - Posted by: Zach/m/175lb/5'9"/24 at December 6, 2009 5:58 PM

#8

I'm with Zach #10 on this one. In strenght WODs, I never measure rest time between sets. I take as much time as I feel necessary. The most important point is to stay focused even in your rest times.

Comment #10 - Posted by: Tou/m/31/5'8''/182 at December 6, 2009 6:05 PM

just got in from maximus coolest gym i've ever been too. Crossfit on steriods! Had a great time at the cert!

Comment #11 - Posted by: Brandon Couden at December 6, 2009 6:07 PM

I am proud to be a part of a community that is so willing to give back and remember fallen heroes of the US. (Hitting the lumberjack today, as I was drilling all weekend!)

So I would like to post a rememberance to the 2,400+ that gave their lives on this date 1941 at Pearl Harbor. True heroes also taken by suprise attack.

LCDR Sparkowski USN

Comment #12 - Posted by: sparky at December 6, 2009 6:07 PM

Thank GOD no legs!

Comment #13 - Posted by: LC at December 6, 2009 6:12 PM

Dave Castro,

I know you have been the subject of much debate and criticism, but it was good to see you presenting CrossFit in the way you did in the preview video above. Keep smiling, and keep your chin up.

Greg

Comment #14 - Posted by: Greg/M2 at December 6, 2009 6:15 PM

Completed the Level I cert at the Maximus CrossFit facility. The instructors, teaching and other participants were awesome. The Maximus facility is the SWEET. I am completely hyped about the split jerks tomorrow.

Comment #15 - Posted by: Andrew S. at December 6, 2009 6:18 PM

#8

I believe 3 minutes gets about 95+% of the ATP restored, but I believe I read Rippetoe saying that resting up to 10 minutes on a work set is acceptable (if you have the time).

Comment #16 - Posted by: Ben Moskowitz at December 6, 2009 6:18 PM

Chuck you went to Hawaii!!!! lol. see you next week at our cert here at Centurion Ft. Hood. we will be helping out.

Comment #17 - Posted by: Leslie Alcon Flores at December 6, 2009 6:33 PM

Do you start these from the racked position or from the ground?

Comment #18 - Posted by: Casey at December 6, 2009 6:55 PM

I was at the Lexington Cert this weekend and had an amazing time. The instructors were awesome and the facilities were great. Couldn't have asked for a better time.

Comment #19 - Posted by: Allison B. at December 6, 2009 6:56 PM

Do you start these from the racked (chest high) position or from the ground?

Comment #20 - Posted by: Casey at December 6, 2009 6:56 PM

Anybody know a link for the video for this exercise?

Comment #21 - Posted by: JF at December 6, 2009 7:01 PM

Casey: Racked, think push-jerk, but now add split.
JF: did ya try here yet? http://www.crossfit.com/cf-info/excercise.html#Oly

Comment #22 - Posted by: Greg/M2 at December 6, 2009 7:06 PM

And the spin job begins.....

Comment #23 - Posted by: James at December 6, 2009 7:18 PM

first time doing this, good learning experience. C

Comment #24 - Posted by: Dutch at December 6, 2009 7:53 PM

Just got back from the Oahu Cert! What an inspiring weekend! Time to go whoop it on!

Comment #25 - Posted by: Carson at December 6, 2009 7:54 PM

I just got back from my first cert at Crossfit Maximus and can honestly say everything far surpased all my expectations. The trainers were phenomenal and the facility was just crazy!

Comment #26 - Posted by: Matt Hughey at December 6, 2009 7:57 PM

any questions on this look in the Olympic lift section of the exercises... that should clear any questions about this lift

Comment #27 - Posted by: travis at December 6, 2009 8:08 PM

#14: Uhm, a jerk is all legs dude.

Comment #28 - Posted by: grambo at December 6, 2009 8:13 PM

#23 EXACTLY. Move along. Nothing to see here. Ignore the man behind the curtain...

Comment #29 - Posted by: Tater at December 6, 2009 8:19 PM

@ #28,#24 it makes it hilarious how blatant it is.

Comment #30 - Posted by: william at December 6, 2009 8:29 PM

Yeah! CFO! Love the level two cert pic...love my coaches. Mahalos to the most excellent cert trainers for coming to the islands.~ALOHA~

Comment #31 - Posted by: tara at December 6, 2009 8:59 PM

The conspicuous absence of Rippetoe from the list of SMEs, Subject Matter Experts, in the video led me to do some Google searches that revealed the stupid antics of the Black Box meeting. I was sorely disappointed. I imagined better from these people. I love the CrossFit program and hope nothing destroys it e.g. pride, greed, dogmatism, lack of rigor, or other corrosive forces. I felt scared for a minute like a child who's parents talk divorce. I have taken issue with the idea that "strength is everything" but have tried to just keep it in the CrossFit perspective. I don't like the vulgar shirts and the casual swearing but always just thought of it as "normal". Perhaps now though the focus on fitness at the expense of other virtues by those in charge has now threatened the CrossFit brand. I've had great physical success in my garage, but the truth is success can be had without any conditioning. Steven Hawking is probably the best example I can think of; great intellectual success without really any physical body. Truly though, spiritual conditioning is the only route to happiness and lasting success. The CrossFit model is very robust with its grass roots, distributed network format. It can be destroyed from the inside though by those with a lack of spiritual, emotional strength. (Thankfully the CrossFit concept is safe, spread around the entire globe) Let's add to the 10 elements of fitness a few more: charity, humility, kindess etc. And while we're at it let's add education, circumspecuity, intellectual honesty etc. These and more will really get you "GTP", General Total Preparedness and prepare you in all dimensions for the "unknown and unknowable" Get some: Exercise, Maturity, Charity, Education, Experience.

Comment #32 - Posted by: Thatcher at December 6, 2009 9:03 PM

This is going to be my first real crossfit workout. I would kinda like a little more action with it, would it be a bad ideah to do the saturday workout instead and still jump in with tuesday's workout?

Comment #33 - Posted by: Casey at December 6, 2009 9:06 PM

#31 Thatcher - I completely agree with you. Physical preparedness is worth close to nothing without accompanying spiritual, mental, and emotional preparedness.

#32 Casey - That is a perfectly legitimate idea. If this is your first crossfit WOD you might want to scale that workout a little though, it was pretty killer.

Comment #34 - Posted by: ericthered at December 6, 2009 9:21 PM

First, I'd like to say to "Thatcher", well put. Second, I'd like to say the crew at the CrossFit Oahu, Level 1 Cert. did an awesome job. It's great meeting people from all over who share a common bond and being around some of the best in the community.

Comment #35 - Posted by: EasyE at December 6, 2009 9:52 PM

Ummm...Thatcher for President!

Comment #36 - Posted by: Aush at December 6, 2009 10:01 PM

My knees have been pretty sore lately. Anyone have some suggestions to remedy this?

Comment #37 - Posted by: stanley at December 6, 2009 10:16 PM

First off “Thatcher” right on brother! Second the coaches at the Level I at Crossfit Oahu where awesome, great clarity of thought, motion and sight. Mahalo to the CFO team, and Bryant for making the gym available for the cert. Met some great people from Scottsdale, Seattle, Toronto, Maui, Big Island and Oahu. Weekend well spent. Great lecture and training by Boz, Todd, Lisa Ray and Chuck, great training by Bryant and Jolie. Hope that every one has safe travels back over the water and that Chuck gets time to practice his bass.
Aloha Tim

Comment #38 - Posted by: Beachdog at December 6, 2009 10:42 PM

I just completed the Crossfit Level 1 certification here in Hawaii at Crossfit Oahu (CFO) and man I can really say that I learned a lot. I want to give the trainers Chuck, Boz, Todd, Lisa, Jolie and our very own Bryant Two thumbs up for doing such an amazing job!!! I would recommend that anyone looking to further their knowledge in Crossfit take the level 1 certification as soon as possible. I promise that this will be a life changing experience!! Also, congradulations to all the new Level 2 coaches at CFO. You guys rock!

Comment #39 - Posted by: Don at December 6, 2009 10:55 PM

The real battle: put this vid on the main page, suppress vids from the BBS? Battles are more easily won when you can silence criticism through deletion of comments.

Comment #40 - Posted by: John Day at December 6, 2009 11:55 PM

Just got back from level1 cert at crossfit Maximus. This far exceded my expectations learned so much the trainers were Amazing sooooo knowledgable. John should be a motivational speaker. Pat was so great and kept everyone on track. EV was what you want from CF soooo knowledgable and Russell and Joe have great teaching style. You guys have a gift keep up the good work!

Comment #41 - Posted by: Buffy at December 7, 2009 1:28 AM

Is each rep taken from chest height, or do you need to clean it first?

I understand the movement, just not starting position of each rep

Comment #42 - Posted by: Sean at December 7, 2009 1:52 AM

102kg

Comment #43 - Posted by: Charbs 23/190/m at December 7, 2009 2:16 AM

102kg

Comment #44 - Posted by: Charbs 23/190/m at December 7, 2009 2:18 AM

M/29/150lb/5'6"

115 - 115 - 125 - 135 - 145(F) - 145 - 150(PR)

Comment #45 - Posted by: Mike at December 7, 2009 2:22 AM

115
115
125
135
145
145
155 PR

Did this at 4AM after a 5 hour detail...crazy hours at work...felt really sore and stiff and not into it at first but then the last few felt better...probably should have went home to bed and come back later in the day to do this one...really tired

Comment #46 - Posted by: Cleveland at December 7, 2009 2:32 AM

185-190-205-205-205-205-205

Comment #47 - Posted by: cosmo at December 7, 2009 2:39 AM

95-105-115-125-135-145-125

I cleaned first - no rack. I think I could have split jerked a bit more, but my clean needs work.

Comment #48 - Posted by: KJAV1611 at December 7, 2009 3:21 AM

95-105-115-125-135-145-125

I cleaned the weight first - no rack yet.

I think I could have cleaned a bit more but my cleans need work.

Comment #49 - Posted by: KJAV1611 at December 7, 2009 3:22 AM

I attended the Mobility Cert. this weekend with Kelly Starrett, and I just want to say that everything about it was top notch. Kelly is a great speaker and the material he presented is invaluable to my training and my clients. Also, thanks to Eric for hosting. It was great seeing him again.

Comment #50 - Posted by: Pili - CrossFit10/CrossFit O-Zone at December 7, 2009 3:24 AM

90, 115, 135 (warm-ups for form)
185
205
225
245
250
255 (PR... First time doing this one)
260 (fail... But I got it next time!!!)

Comment #51 - Posted by: ALX M/31/5'7/255 at December 7, 2009 3:30 AM

finished up with 190 cleaning from the floor then pressing. First time ever doing these, look to break in to the 200s when i start using the rack. See you all tomorrow!

Comment #52 - Posted by: rick at December 7, 2009 4:01 AM

As RX w/ weight change and 30 secs between sets

135
145
155
165
175
185
195

Not too difficult; move up in weight next time

Comment #53 - Posted by: tlav30 at December 7, 2009 4:12 AM

did this:

Split Jerks 95kg - for all (quite happy as first time doing 'em)

then did the Lumberjack 20 as I couldn't do it on the weekend:

100kg - deads
15kg - water barrel swings (no Kettles)
40kg OHS
12 in box jumps
18kg squat cleans
Including the rest of it. All runs on the treadmill

all in 26.49 not including the Splits jerks!

Comment #54 - Posted by: SOJ at December 7, 2009 4:36 AM

1-7: 80kg

Comment #55 - Posted by: Nicholas at December 7, 2009 5:21 AM

did triples instead

was hoping to see 175 but my 135 "warm-up" felt weak. maybe lumberjack hangover from yesterday?

135x3
155x3
155x3
155x3
155x3

Comment #56 - Posted by: jeglit (m/38/6'4"/225) at December 7, 2009 5:23 AM

m/20/5'9/165

165, 175, 185, 185, 185, 185, 190

Comment #57 - Posted by: Ryan G at December 7, 2009 5:25 AM

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

Comment #58 - Posted by: dc3 at December 7, 2009 5:32 AM

The Mobility Cert with KStar is freaking awesome. Top marks on the material and hands on stretching routines. You want a PR...go see Kelly!

Comment #59 - Posted by: milkman3 at December 7, 2009 5:35 AM

I second Milkman and Avery...I can't say enough good things about KStar's Movement and Mobility Cert at CF Decatur this weekend. Kelly cogently packed a wealth of information into our 8 hour session and was still willing to hang around to make sure that all of us got our individual questions answered. I have already used some of the stretching techniques he taught us with fellow CFers at my affiliate and they're hooked too.

Kelly's cert is a must for all CFers or affiliiate owners who pride themselves on going one step above in their fitness and their programming.

Comment #60 - Posted by: Bond Girl at December 7, 2009 5:42 AM

Split jerks x1
135
155
165
175
185
195
215 (PR by 40#!!)

Did an AMRAP in 7 minutes of 135# push jerks.
64 reps

Comment #61 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at December 7, 2009 6:09 AM

bw 165

170x1x3

knee felt...wrong, called it after that

Comment #62 - Posted by: paulw at December 7, 2009 6:14 AM

Have never done these before so started way light to get form. Still, I noticed the split became less as weight went up, so work to do on form. Felt a twinge in my knee late, so started easing up.
45
65
85
105
125
135-failed
130
125
125
105

Worked in pullups, stairmaster, situps, leglifts and backbends to stay loose and complete workout.

Comment #63 - Posted by: matt m/46/65"/154lb at December 7, 2009 6:20 AM

M/29/150lb/5'6"

115-115-125-135-145(F)-145-150

Comment #64 - Posted by: Mike at December 7, 2009 6:20 AM

M/28/5'10"/174
First time really working with the split jerk.

155
165
175
185
195
205
210

Comment #65 - Posted by: Mean Seen at December 7, 2009 6:23 AM

111/133/144/155/166(PR!)/155/155

Comment #66 - Posted by: John m/40/163/68" at December 7, 2009 6:23 AM

First time doing these... focused hard on keeping good form and drawing power from lower body.

135-135-135-145-155f-155-160

Comment #67 - Posted by: Slav 22/m/68"/150 at December 7, 2009 6:37 AM

I wanted to encourage anyone who is serious about their training that Kelly Starrett's Mobility and Recovery Seminar is an absolute must. His presentation, information and interaction was incredible. Highly recommended. Thanks Kelly.

Comment #68 - Posted by: Justin Scarsella- CrossFit Scars at December 7, 2009 6:38 AM

185/M/23/67

Got 185lb no problem jumped to 205lb and got shook tried three times but just got to chest level and couldn't drop under it.

Comment #69 - Posted by: JOSHUA FLORES at December 7, 2009 6:41 AM

33/m/6'4"/215

First time doing one rep max on split jerk

177
199F
177
187F
177
182
187

Comment #70 - Posted by: dan m at December 7, 2009 6:55 AM

Level 1 Cert in Lexington was the heat!! Awesome gym, super cool fellow crossfitters, great trainers, and loved the "treats"!

Comment #71 - Posted by: Marty at December 7, 2009 7:00 AM

As RX'ed only rest was for weight changes:

135
155
165
185
185
205
225

Comment #72 - Posted by: Josh M/25/5'7/190 at December 7, 2009 7:03 AM

185-195-205-210(pr)-210-215(f-almost, couldn't quite lock it out)-210

50 weighted sit ups (45 lb) as cool down

Comment #73 - Posted by: Adam M/23/5'9"/165 at December 7, 2009 7:10 AM

F/23/5'8"/175

warmed up with 3 sets of 10 with 65# to focus on form-- first time doing these.

115#-125-135-145-155-165-170#(PR for push jerk)

Comment #74 - Posted by: steph at December 7, 2009 7:19 AM

(7) sets of (4)rep split jerk-

115
115
135(too heavy for good form)
115
115
115
115

Semper Fi

Comment #75 - Posted by: Walker at December 7, 2009 7:29 AM

Like some others who have posted comments, I am a bit skeptical about the laid-back tenor of today's video. Were that the HQ MO, I would think Rip, Robb Wolf, and Greg Everett would still be around sharing their expertise and insights. But if this indicates a recognition of the need to invoke Rule #6 (don't take yourself so darn seriously), then I'm all for it. The idea of trying multiple well-articulated approaches and seeing what works for each of us sounds like a recipe for progress.

By the way, for those new to Rule #6, there are no rules 1-5.

Comment #76 - Posted by: WeemsFit at December 7, 2009 7:31 AM

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

Comment #77 - Posted by: Hale at December 7, 2009 7:31 AM

34/F/5'10"/161

132
147
154
165
176 PR
181 PR
186 PR

Shoulder held up today! Didn’t want to try for failure, and very happy with the 11 pound PR!

Comment #78 - Posted by: Laura DeMarco - CrossFit Rx at December 7, 2009 7:37 AM

M/42/208

175, 195, 215, 215, 235 (fail), 235 PR, 185

Comment #79 - Posted by: charlie at December 7, 2009 7:41 AM

M/35/72"/247

95
105
115
125
135
140
145

First time doing split jerk ever. Form needs a lot of work, and the last go was uglier than the rest of them all put together.

US Army Chaplain, Fort Richardson, Alaska

Comment #80 - Posted by: Chappy B at December 7, 2009 7:49 AM

as rx'd
95
105
115
125
135
135
135

Comment #81 - Posted by: Josh at December 7, 2009 7:50 AM

My body aches from yesterday (I did Lumberjack yesterday). Have a pulled muscle in my ribs and groin, so my body needs a rest. I just did a few sets of bench press two sets of 8 reps each 225 lbs. Not much of a workout, but I'm back at it tomorrow.

Comment #82 - Posted by: Mike at December 7, 2009 7:53 AM

Was at the Level 1 Cert @ Crossfit Maximus this weekend..what a gym, it's friggin' huge! The certification was great...all of the trainers were very knowledgeable, funny, and helpful. You could tell the weekend was planned and on a schedule and definitely not 'winged'. The lectures were not boring at all, and very informative. Thanks to Pat Sherwood, Jon Gilson, EC, Joe, Russel and Mike G for coming down (I don't think I'm forgetting anyone!)

Comment #83 - Posted by: Michael W at December 7, 2009 7:56 AM

33/M/6'4"/165

95
105
115 F
115 F
110
115
120 F

Decent day. I've been following the main page WODs now for 2 years. Does anyone have a program for actually getting strong?

Comment #84 - Posted by: Levi at December 7, 2009 7:59 AM

No comments yet from Portland!! Maybe their hands are still thawing ;)

Rock it you guys!!
Jesse

Comment #85 - Posted by: Jesse at December 7, 2009 8:10 AM

I was fortunate enough to talk my unit into sending me to the Level 1 cert at CF Oahu this weekend. Going in, I was excited, but sceptical about what I would learn over the weekend versus what I could pick up from the Journal and videos. Let me just say that there is absolutely no substitute for professional, knowledgeable, personable and motivated coaching, and the certification staff brought all of that this weekend. I learned more about what I thought Crossfit was in the first hour then I could in a month digesting the Journal. Not a hit on the Journal, I just learn better from face to face interaction and lecture. Chuck, Boz, Todd, Lisa, Jolie and CFO's very own Bryant are all incredibly competent professionals, and their ability to translate theory into normal words and in turn transfer that to body mechanics resulted in several light bulbs over the weekend. Again, thank you for coming out, and big mahalos to CFO for hosting.

Aaron C.

Comment #86 - Posted by: Aaron at December 7, 2009 8:12 AM

135, 145, 155, 165, 175, 185, 190
(first time split-jerks)

Comment #87 - Posted by: Simon/29/M/185/5'9" at December 7, 2009 8:14 AM

165
175
185 f
185 f
185 f
175
180

Comment #88 - Posted by: fat tony 5'3"/150/29 at December 7, 2009 8:32 AM

First time doing split jerks, felt good

65-95-95-95-135-135-155

Dropped the weight on the last one after i locked out, the weight bounced and struck my harley. Would of been a little mad, but was proud i put up the weight. I love CF!!! Been at it 2 months.

Comment #89 - Posted by: roadrash at December 7, 2009 8:34 AM

CFWU x2
45 lb warmup; 75 lb warmup

115
135
145
155 (kind of a half successful split jerk)
155 (PR)
155 (f)
155

Comment #90 - Posted by: Chris H m/31/147/67" at December 7, 2009 8:36 AM

185 all 7 reps

Comment #91 - Posted by: GAC 26/M/6'4/185 at December 7, 2009 8:37 AM

M/43/183

As RX'd

95,105,115,125,135,145,155

Comment #92 - Posted by: Jeff at December 7, 2009 8:39 AM

The way I see it, Crossfit is just victim of its exponential growth.

You can't go on and mass produce elite trainers that end up being SMEs in every aspects of crossfit.

You teach one way, one SAFE way to do things, and leave the tuning to the athleates and trainers.

It's like when I first learned to shoot in the army we were thought 1 basic posture to shoot (witch i can't shoot for shit with) and it was the same for everyone and it was that posture we had to use for our tests. After being qualified, we were told to adapt that posture to ourselves and get comfortable with it and tune it so we can get the best out of it.

You can't go on telling people to do something as a company/organisation without teaching them at least one way to do it. And it would not be brilliant, timewise and buisness wise to expose a new member to every possible ways to do things. It would confuse them, would take way to much time and cost too much money.

If people are taught 1 way to things and end up beleiving its the only way to success it's a lack of maturity on their part.

I've been crossfiting for around 3 years, my times have been droping ever since, my loads have increased ever since. I zoned for 2 weeks, I can't put up with a diet. I'm being more carefull that's all and I'm still having great success.

Here's an other fact, my runs always sucked, no matter how hard I hit the crossfit wods, my times would decrease so slowly on the runs that i ended up supplementing to crossfit my own running program, witch led me to better run times and guess what my Crossfit times got even better. Am I still a crossfiter because I modified the program? Yes. Am I falling into the Drark Side because of that? No.

Do what you have to do to be able to do what you want to do. It's a lot of "to do" but it's a true statement none the less.

This debates is starting to sound like the martial art debate: Brazilian jujitsu vs Judo, traditionnal vs modern, ring vs street. It's counterproductive and useless.

My 2 cents

Comment #93 - Posted by: Poupart T at December 7, 2009 8:45 AM

M/22/200

95,105,135,145,155,165F,135

Great video today!

Comment #94 - Posted by: Nic at December 7, 2009 8:47 AM

M/21/170/6'0"

Only did 5 reps. I didn't want to push my luck after I dropped 195 lbs of metal in my garage. I had padding, but still.

155
165
175
185 (PR)
195 (F)

I could've gotten 195, but I didn't jump the weight enough. When I get some bumper plates for Christmas this lift will go up in the 200's.

Comment #95 - Posted by: TJ Miller at December 7, 2009 8:55 AM

triples

55 x 3
65 x 3
65 x 3
70 x 3
75 attempted 5x - got it up 1x
70 x 3

Comment #96 - Posted by: beemer (f/38/5'4"/130) at December 7, 2009 8:55 AM

Carole
F/51/5'6"/130
75-85-90-95-100-105(PR)-110(F)
105 PR

Kevin
M/50/5'11"/171
135-145-155-160-165-170-172.5(PR)
170.5 PR, is first time I have gone over body weight.

Comment #97 - Posted by: Kevin C. at December 7, 2009 9:00 AM

m/40/157
155
185
195
205
215
220(f)
220

Comment #98 - Posted by: Seth H. at December 7, 2009 9:00 AM

95, 115, 125 (fail), 115, 115,115, 115

M/26/170

Comment #99 - Posted by: sdt at December 7, 2009 9:24 AM

45x5 warm-up
95 X 1
115 X 1
135 X 1
145 X 1
155 X 1
155 X 1
165 X 1

Comment #100 - Posted by: dscott at December 7, 2009 9:29 AM

m/19/135/5'9"

65 - 85- 105 - 115 - 125 - 135 - 140

Comment #101 - Posted by: Dash at December 7, 2009 9:30 AM

W/U 115/135
155,165,175,180 F, 170,170,170

Shoulders started feeling it at 175.

Comment #102 - Posted by: Jim D. 49yom 165# 5'11" at December 7, 2009 9:39 AM

Huge thank you to the trainers who came all the way out to Hawaii for the Level I cert..I learned a lot of valuable information, had a great time, met awesome people, and even enjoyed the "treats"...Mahalo for sharing your knowledge and making the weekend enjoyable and worth missing a few days of sun (and the giants game...)

Aloha!

Comment #103 - Posted by: Maria at December 7, 2009 9:43 AM

**CF Maximus Cert**

Awesome cert! You all were a strong group. I was really impressed.
CF Maximus is an amazing gym. Damn that place is huge.
I wish you all the best. Thanks for a great weekend.

Mike G

Comment #104 - Posted by: MikeG_CFATL at December 7, 2009 9:48 AM

Poupart and Thatcher.
It's nice to read some mature, thoughtful comments.
Crossfit is not perfect. It is a model to be tweaked by the individual to learn what works best for them. I have been to certs and comps, not just with Crossfit and the variety is what allows for growth.

Comment #105 - Posted by: David/m/6'0/192/33 at December 7, 2009 10:06 AM

155,185,205,225,245,255,265(F)

Comment #106 - Posted by: jbear at December 7, 2009 10:20 AM

24/m/170lbs/70"

split jerk

155
165
175
185
195
205
215 fail

Comment #107 - Posted by: Eric-Fairbanks, Alaska at December 7, 2009 10:20 AM

185x1
205x1
215x1
225x1
235x1
245x1 (PR)
250x1(F)

Comment #108 - Posted by: Matt Giordano -Bucks Elite Fitness at December 7, 2009 10:20 AM

85,95,105,115,125,145lbs +10lbs

3 rounds:
dumbbell front squats 35's
pushup plus on Swiss ball

Comment #109 - Posted by: jc at December 7, 2009 10:33 AM

as rx'd: 135, 185, 205, 205, 205, 205, 205

pretty crappy...didn't sleep last night.

Drea as rx'd PB: 65lb

Comment #110 - Posted by: Jamie/m/175/5'11"/30 at December 7, 2009 10:38 AM

Got body weight +5, full lockout

115#
135#
135#
145#
145#
155#(f)
155#
155#

Comment #111 - Posted by: stryder9 M/35/5'8"/150# at December 7, 2009 10:46 AM

as RX'd 135,155,155,155,185,185 fail,155

Comment #112 - Posted by: Corman at December 7, 2009 10:46 AM

Mixed this WOD in with the following:

The morning cardio/muscle endurance was a sprint/lunge activity. Sprint Length, Lunge Width, 15 rotation around Basketball Court

30 Sprints (Length of BBall Court)
450 Walking Lunges (Width of BBall Court) 15 was my lowest score for Walking Lunges Width

WOD: Split Jerk 1-1-1-1-1-1-1 (I power cleaned and then Split Jerk to work on form. First time clean and jerk since high school 17 years ago)

115,125,135,145,155,165,175 ( 175 failed x2: Could not power clean final set)

Finished the workout with 100 Jumping Pull-Ups.

34/5'9"/178 lbs

Comment #113 - Posted by: Jeff Wood at December 7, 2009 10:50 AM

Crossfit Level 1 Cert at CF Maximus - WICKED SWEET!!!! The lectures, trainers, facility, fellow Crossfitters, and the knowledge received was beyond my expectations- priceless. After doing CF on my own for nearly 2 years, I now understand the power of people and love the camaraderie of Crossfitters. Made me realize how much I DON'T know and how much growth can be attained...but we never stop growing, do we? Thanks Pat, EC, John, Mike G, Russell, and Joe!!! You guys are such an inspiration to me and might I add, THE SHIZZLE??!!!! :)

Comment #114 - Posted by: Nicki at December 7, 2009 10:52 AM

as rx'd: 155-180-200-215-225-235(f)-235(f)
Not dropping into split stance/getting under bar fast enough.

Comment #115 - Posted by: Dave 36/m/68"/175 at December 7, 2009 10:57 AM

2 rds cfwu

rx'd
155,165,165,175,175,185,195(f)

DUs cool down

Comment #116 - Posted by: NUcf m/23/5'7"/155 at December 7, 2009 10:59 AM

Split Jerk 1-1-1-1-1-1-1 reps
1. 155lb
2. 165lbs
3. 175lbs
4. 185lbs
5. 195lbs
6. 205lbs(old PR)
7. 215lbs
8. I felt so good that I wanted to go after Ernie's 225lbs, but failed it. Close Ernie!!:ranting2:

Comment #117 - Posted by: NikNichols42yo 5'7'' 165lbs at December 7, 2009 11:06 AM

115-135-135-145-155-165(F*)-165(F)

*BLASTED my chin with the bar on the way up...LOL....guess I did not get my head out of the way in time. Think that mentally screwed me on my last one as well...LOL.

Comment #118 - Posted by: neil at December 7, 2009 11:07 AM

Split Jerk 1-1-1-1-1-1-1 reps
1. 155lb
2. 165lbs
3. 175lbs
4. 185lbs
5. 195lbs
6. 205lbs(old PR)
7. 215lbs
8. I felt so good that I wanted to go after Ernie's 225lbs, but failed it. Close Ernie!!:ranting2:

Comment #119 - Posted by: NikNichols42yo 5'7'' 165lbs at December 7, 2009 11:07 AM

CFWUx2
135-155-165-175-180-185-190

Form degraded as weight increased. I feel your pain Mike at #84. Ribs are sore from Lumberjack WOD

Comment #120 - Posted by: ryan 6'/33/185 at December 7, 2009 11:14 AM

M/30/6'3/185

95
115
135
145
155
165
170


Comment #121 - Posted by: RayP at December 7, 2009 11:18 AM

Levi - I started following CF Football after I was not getting strong from my previous training. Now I have been pr'ing my lifts like crazy. I only think of the gains I could have made if I had started sooner. As for the obvious PR campaign that is going on I think everyone would be better suited if thought before they acted. A lot of this drama could have been avoided if everything was not a pissing content. Just my 2 cents.

Comment #122 - Posted by: Levi's Friend at December 7, 2009 11:23 AM

m/22/160

95
115
125
130
135
140 (PR)
140
140

Comment #123 - Posted by: Patrick at December 7, 2009 11:23 AM

210, resorted to old habit of pushing @220f, I tend to jerk quite a bit more in the C&J than out of the rack like today ???

Comment #124 - Posted by: dan colson at December 7, 2009 11:28 AM

I have a little question here:

Do we have to find our 1 RM before starting the WOD, or just find it trough at 5th,6th and 7th round?

thanks for answering

Comment #125 - Posted by: 11381/29/m/5'7/155 at December 7, 2009 11:32 AM

45# x 2
65# x 2
95# x 2
115# x 2
135# x 2
155# x 2
175# x 2
185# x 2
195# FAIL. If I had a spotter or two I could have done it - I just got scared.
135# x 5

Comment #126 - Posted by: Linwood Wright at December 7, 2009 11:33 AM

155, 175, 175, 185, 195 pr, 205F, 205 pr! WooHoo! BW Jerk!

M/42/200/5'10"

Comment #127 - Posted by: Thatcher at December 7, 2009 11:33 AM

6'2"/195/53

115,115,125,135,145

I did this wod after a 60 min spin class. My first time doing splits and found getting under the bar difficult as compared to push press.My form was pretty bad for the last two. probably should have done the wod before the spin.

Comment #128 - Posted by: scott at December 7, 2009 11:35 AM

cfwu x3

95
135
155
165
175
185
195F

finished with sets of hspu's

Comment #129 - Posted by: Adam W 40/M/5'7"/173 at December 7, 2009 11:35 AM

95
115
135
145
155
165
175 (fail)
175 (fail)

Comment #130 - Posted by: Michael R. at December 7, 2009 11:46 AM

As Rx'd
155
175
185F
185
190
175
175

Comment #131 - Posted by: Gonzo M/29/72"/183# at December 7, 2009 11:56 AM

27/M/175/5'10"
95
105
115
120
130
135
145
Form wasnt great. Havent done crossfit in awhile.

Comment #132 - Posted by: Marc at December 7, 2009 11:57 AM

CrossFit - where people that don't lift tell you how you're supposed to lift.

That's brilliant.

Comment #133 - Posted by: JC Carter at December 7, 2009 11:59 AM

CG E-City CrossFit;
Legutki-95, 115, 135, 165, 185, 205
Bersin-95, 115, 135, 155(f), 155, 165(f), 165(f) Johannessen-75, 85, 95, 105, 115, 125, 125
Leary-175, 195, 205, 210, 215, 220, 225
Santiago-155, 205, 225, 235, 245(f), 245

Comment #134 - Posted by: Dan Leary at December 7, 2009 11:59 AM

#33 #95, great post.

I have been to a number of Burgener Certs as a student and a trainer, I have had the good fortune of witnessing first hand the purpose of the SME's. Burgener does a great job of describing the ideal way to lift, he drills, and he shows examples of top lifters. He teaches people the basic concepts of the lifts, all the while he understands maybe someday a handful of people at a cert might one day do an OLY competition, but more importantly he has a wonderful nack for understanding most are there to use his OLY expertise to become better CrossFitters. Most will never be Olympians, but all will improve their Grace time or at the least do it safer.

Through this whole debate I see not intolerance from CF HQ but rather intolerance within these micro sects over paleo/zone or high bar/low bar etc. SME's are a great venue to learn from a more specialized instructor, to go in believing that instructor has the one and only answer is incorrect.

Back to Burg, he lets everyone know up front their are many ways to train the lifts and he teaches his way because he has found it works (I happen to agree) but as a trainer even though I do teach his style of progression I have also found it necesary from time to time to take a different approach.

Everyone is always looking for the "one best way" to do things. I think HQ has correctly identified there is more than one way, yes, the Level 1 certs teach one way but that is a baseline and hopefully a spring board for participants to continue to learn even more. We are very fortunate to have so much experience and knowledge flowing through this community, all the while the strength of the community lies in the fact not one member has all the answers for the entire community.
#33 I would add discernment to your list

Comment #135 - Posted by: dan colson at December 7, 2009 12:05 PM

M/161/41

45/65/75/75/85/95/105

Cleaned first, no rack. Right collarbone fracture still ouchy.

Comment #136 - Posted by: Dan at December 7, 2009 12:08 PM

1st time doing split jerks.....
65....6x...

115
135
145
155
160
165
170

Comment #137 - Posted by: Auston..go boise state! at December 7, 2009 12:13 PM

Shaun #129,

Its interesting how those who forgive and move on have brown on their nose (in your view), as apposed to those who continually dig up brown, and continue to sling it. Be careful you don't slip and fall in it yourself one day.

Peace

Comment #138 - Posted by: Greg/M2 at December 7, 2009 12:19 PM

Male 25 5'8" 160lb

split jerk:

125
135
145
155
155
165 PR!
AND THEN!!
175 PR!!

Comment #139 - Posted by: Adam B at December 7, 2009 12:36 PM

First time on these, had problems with wrist pain just setting the bar up to be lifted but still this went okay. Started low and went up.

65
85
95
105
115

f/26/5'5"/177

Comment #140 - Posted by: Kelly at December 7, 2009 12:44 PM

not really familiar with the split jerk....so i did clean & press, also just started crossfit this was my first WOD!!
50k
50k
70k
70k
80k
80k
100k(failx2)
80kPR

Comment #141 - Posted by: Brent m/230/6'2/35 at December 7, 2009 12:45 PM

No bumpers, so I made this more a shoulder press day:

SP 5x3 all at 125. Perfect working weight for me.
Split Jerk singles 135-155-165-175(f)-175(f).

Buy in: 3 rounds 50 single rope jumps, 10 ghd, 10 be; 2 rounds max reps du's (20, 32), HSPU practice, 6x1-hand pullups, 10 C2B pullups, 4 L-pullups, 10 dips, 10 pistols.

Cash out: Grace scaled to 95, done as 3 very deliberate reps (clean, breath, push jerk) every 45 seconds.

Comment #142 - Posted by: Kamper/M/45/74"/200 at December 7, 2009 12:48 PM

started way too low ... never done before

115
135
155
205
225

Comment #143 - Posted by: eg at December 7, 2009 12:51 PM

239
239
243
243
248
253-f
253-f

Comment #144 - Posted by: OPT at December 7, 2009 12:54 PM

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

Comment #145 - Posted by: Deano at December 7, 2009 12:54 PM

CFWU x 3; {10 x #55}

#95 x 3 Warmup

135
135
145
145
155
155
165

135 x 3 post

Still favoring elbow, poor split on last rep

Comment #146 - Posted by: F15E_WSO/47/6'/180 at December 7, 2009 12:54 PM

[5'8/M/172/22 yrs old]
*first time doing these... a bit awkward at first*

120
130
140
150
160
165
170

Comment #147 - Posted by: Louis at December 7, 2009 12:58 PM

115
135
140
145
150
155
165

Comment #148 - Posted by: Raph at December 7, 2009 1:02 PM

2nd week of Crossfit:


140
145
150
155
160
165
170

Comment #149 - Posted by: Daniel at December 7, 2009 1:12 PM

3x5 BS (245)
7x1 Split Jerk (185-205-225-230-235-240F-225)

Comment #150 - Posted by: Josh M/34/74"/195# at December 7, 2009 1:14 PM

first time split jerks, so started low: 45kg, 50kg, 55kg, 60kg, 65kg, 70kg, 72kg(f). power cleaned it first.

Comment #151 - Posted by: Marco m/32/6´4"/200 at December 7, 2009 1:28 PM

First attempt at Jerk. Not used to lifting real weight above my head. Really does bring the focus.

M/42/6'/225

95
115
135
145
115
115
115

Comment #152 - Posted by: Power_Puff_Boy at December 7, 2009 1:32 PM

115
135
145
155
160
170 (f)
165 (f)

Comment #153 - Posted by: ben at December 7, 2009 1:38 PM

WOD - 135/ 147/ 150/ 155(fail)/ 155(fail)/ 150(fail)/ 150

15# off PR last March--reckon I did too many 170# rack jerks as a warmup.
Finished with a few 95% SRM (335) deadlifts.

Comment #154 - Posted by: Rebar [51y/m/11st1/70"] at December 7, 2009 1:47 PM

33/m/160

135,155,165,175,185(f),185(f),185(f) almost got 185 just need to work on my form better

Comment #155 - Posted by: karim at December 7, 2009 1:54 PM

60Kg
70Kg
70Kg
60Kg
70Kg
70Kg
60Kg
I need to lift in a place I can bale safely, no point lifting the same as my 1RM Press

Comment #156 - Posted by: FB at December 7, 2009 1:58 PM

in kgs
70,72.5,75,77.5pr,80f,77.5f,77.5f

Last time I couldn't get 72.5 but I jumped back all the way to a new pr of 77.5.

Comment #157 - Posted by: jpw m/40/6'0"/155 at December 7, 2009 1:58 PM

135-135-135-140-145-145-150-lbs.

Comment #158 - Posted by: logan at December 7, 2009 2:00 PM

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

Comment #159 - Posted by: Jay at December 7, 2009 2:06 PM

first time doing split jerks - have always done push jerks in the past.

Really enjoyed it.

5x50kg
3x60
1x65,
1x70,
1x72.5
1x75
1x77.5
5x60

definitely have 80kg but held back due to two large ladies deciding to place themselves behind me at globo doing bench dips.

Comment #160 - Posted by: nick in sydney m/38/6ft/183 at December 7, 2009 2:10 PM

It was my first time doing these- love them!
i did each weight once on each leg... i dont like that one leg only thing
75
85
95
105
115
125
135
i did alot better than i though i would

Comment #161 - Posted by: Samuel M/19/150 at December 7, 2009 2:14 PM

First time ever using the split technique

95
105
115
125
135
145
155

Comment #162 - Posted by: Bryan CK M/23/5'10"/140 at December 7, 2009 2:27 PM

135,155,175,185,195,205,210 - Gym pm. Need to work on form. Split not full on last few. Presses 12X95,8X105,5X125,6X135.

Comment #163 - Posted by: gs at December 7, 2009 2:37 PM

No split Jerks for me. Running about after kids and mum who is just out of hospital. Hope to catch this one up soon.

Comment #164 - Posted by: Elaine in Scotland at December 7, 2009 2:37 PM

m/20/174/6'1"

135 155 175f 165 170 175 180

Comment #165 - Posted by: ericthered at December 7, 2009 2:44 PM

male, 37 y/o, 149#, 68"

WOD
95, 115, 125, 135, 145, 155, 160f, 150

Comment #166 - Posted by: Karl at December 7, 2009 2:46 PM

First time for this:
121-132-154-165-176-185(f)-185

Is that THE OPT posting on #146? totals suggest it might well be. Had to watch him blitz Helen on the exercise demos, love that footage!

Comment #167 - Posted by: jonEl M/38/5'9"/172 at December 7, 2009 2:48 PM

CFWU (x3)

WOD: 95, 115, 135, 140, 145PR, 150PR, 155PR

All three PRs came relatively easily... I was basing my figures off of last time. I must have been fatigued then, not as strong, and/or much fresher now because I was NOT expecting these results :-/

Comment #168 - Posted by: Matt 22/6'2"/175 at December 7, 2009 2:51 PM

#33 Thatcher - well said!
#76 StephP Laura D - wowzers!! nice work ladies!! Glad your shoulder held up Laura

Comment #169 - Posted by: Cookie at December 7, 2009 3:06 PM

Split Jerk:

135-155-185-205-225-225-225

CFWU and 1 mile.

Comment #170 - Posted by: dutch at December 7, 2009 3:07 PM

First time for this:
145-155-165-175-185-195-205f-205f <- Tried a second time

Comment #171 - Posted by: Sean M/5'11"/175/23 at December 7, 2009 3:07 PM

m/170
old pr 205

today:
195,205,210,215,220,225,230f

225 new pr

Comment #172 - Posted by: jnel at December 7, 2009 3:09 PM

m/31/220

135
185
205
225
245- fail
245
255- fail

Comment #173 - Posted by: Matthew at December 7, 2009 3:10 PM

131, 177, 197(f), 177, 187(f), 182, 187

Comment #174 - Posted by: Jette 40/M/5'11"/175 at December 7, 2009 3:11 PM

I made up the 1-1-1-1-1-1-1 dead lift today:

225-275-305-330- made it this far with just a hook grip
365- did this with a mixed grip
395 (PR by 5!) - 435 - did both of these with lifting hooks - working my way up on hook grip and mixed grip, with previous maxes on those of 305 and 330 respectively.

This is the first time I ever felt my pecs FULLY engage on the dead lift, on the 435 lift. This was a slow, chattery road to the top - but I pushed it out!

Finished off with 225x10 with a regular grip to work the fore-arms a bit more. My max DL has gone up 100# since September 22nd - so just under 3 months.

26/m/180#/68"

Comment #175 - Posted by: Nathan at December 7, 2009 3:17 PM

To 185 RX. Felt rushed today because the gym was packed.

Aloha,

Jordan

Comment #176 - Posted by: Jordan...28/175 @ Holloman AFB at December 7, 2009 3:19 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1 some negatives
Split Jerk 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2

Split Jerk
135lbs x 1
140lbs x 1
145lbs x 1
150lbs x 1
155lbs x 1
160lbs x 1
165lbs x 1
170lbs x F
3 minutes rest per set
Foam roll after

Comment #177 - Posted by: Sesoku at December 7, 2009 3:33 PM

Didn't have it in me today after no sleep at work, so did:
135x5, 155x4, 165x2, 175x2, 165x3, then a couple walks with bar over head and practiced a couple handstands.

Comment #178 - Posted by: ScottMacArthur at December 7, 2009 3:34 PM

Old PR: 206

185
196
206
211 (f)
211 (f)
211 (PR)
216 (f)
216 (PR!)

3rd attempt at 211 was ugly, but was aggressive and didn't give up on it. On the miss at 216, I felt I had a chance, so gave it one more go.

Form getting better.

Comment #179 - Posted by: Mel/36m/5'10"/170 at December 7, 2009 3:42 PM

m/250/38

135/145/155/165/175/185/200

Comment #180 - Posted by: TPDFISH at December 7, 2009 3:44 PM

M / 40 / 195

145
155
165 - Old PR
175
185
195
205 - New PR

Comment #181 - Posted by: JT's Daddy at December 7, 2009 3:45 PM

No bumpers, no dropping the weights at Globo, no chance to take, not heavy enough ...

warm ups then 225-235-245-255-255-255-255

Push press 5 x 3 with 205.

OHP 3 x 12 with 135.

Comment #182 - Posted by: Tou/m/31/5'8''/182 at December 7, 2009 3:52 PM

M/20/205

145
185
205
210
215
145
145

strength was there but the ballance was not anywhere in the picture

Comment #183 - Posted by: Jimmy at December 7, 2009 3:58 PM

m/31/5'9/170

95
115
135
155
165
170
175

Comment #184 - Posted by: Solway at December 7, 2009 4:05 PM

185
195
205
220
230
245
250F

Comment #185 - Posted by: Luke Hornblower (CF Hollywood) at December 7, 2009 4:05 PM

38M/5'10"/171#

W/U: jump rope, 100 single-unders; 17 ROM exercises; jump rope, 75 double-unders; CFWU (45# OHS, GHDSU, hip ext., strict pull-ups, ring dips), 1x10; split jerk, 45#x10, 95#x10, 145#x5.

As Rx: 185-205-215-220-225-230-235(f).

C/D: handstand, 1 minute hold; Bulgarian ring dips, 1x5.

New PR at 230# by 5#. I was too hesitant at 235#. If I had bumper plates, I think I'd have more confidence getting under the bar.

Comment #186 - Posted by: rjf (Since 07-20-07. WOD no. 654) at December 7, 2009 4:06 PM

as Rx'd:

135
145
155
165
175
180
185 (pr)

20/m/5'11"/163

Comment #187 - Posted by: Logan S at December 7, 2009 4:09 PM

Split Jerks 7x1 for each leg. (Right Split, rack, Left Split, rack, etc.)

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

Not as comfortable in the split position. We don't do these enough to allow me to so this may turn into supplemental work.
The later sets were sketchy as I ended up pressing ever so slightly at the top to lock out.
I also realized i need new shoes now seeing as the grip on the ball of my foot on my puma's has diminished enough that i almost slipped in the split position.

Comment #188 - Posted by: Eric Gohl 21/5'10/163 at December 7, 2009 4:09 PM

Oh, apparently this is a 20# PR now that i look back to the compare to link...how bout that. I could still do better though

Comment #189 - Posted by: Eric Gohl 21/5'10/163 at December 7, 2009 4:12 PM

275
185
195
205
215
225
235

This tops out 10 pounds heavier than last time, a year ago, and ties my heaviest Clean and Jerk from last month.

Comment #190 - Posted by: Alton M/30/5'11"/176 at December 7, 2009 4:14 PM

My favorite lift...totally off limits with the shoulder recovery.

fighting a head cold~5 rounds of 25 double unders and 15 KB swings (1 pood and only to parallel-no overhead).

Comment #191 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 7, 2009 4:15 PM

145
155
165
190
200
210PR
220PR

Comment #192 - Posted by: blake -m/21/5'9"/160 at December 7, 2009 4:16 PM

m/42/168/6'

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

max last time = 150

Comment #193 - Posted by: P&M at December 7, 2009 4:16 PM

From the ground( no rack)
135
155
175
185
205
215(F)
215
.............PR is 245 fron the rack

Comment #194 - Posted by: Jonblaze at December 7, 2009 4:20 PM

Subbed Push press (DJD knee)
Worked up to 205 then 7 singles every 1:30

Comment #195 - Posted by: Pete In Sun City at December 7, 2009 4:21 PM

200 felt OK; 205 was a total no go

Paul

Comment #196 - Posted by: Apolloswabbie 6'2" 201 45 yoa at December 7, 2009 4:26 PM

CFWUx3x15

135
145 (f)

Comment #197 - Posted by: Pete - Decatur, Ga at December 7, 2009 4:32 PM

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

Comment #198 - Posted by: Matt_Evansville at December 7, 2009 4:41 PM

First time doing split jerk

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

Comment #199 - Posted by: BRICEJ m/23/164/5'8" at December 7, 2009 4:42 PM

"CrossFit Oahu Cert Level 1"

I completed Level one and it was the best learning experience ever. The Coaches: Todd, Adrian, Lisa, Jolie, Bryant and Chuck are all phenomenal. They are great speakers, very knowledgeable and lively. I highly recommend everyone to take the CrossFit Level 1 cert. It clarifies the philosophy of Crossfit, the value of nutrition, reasoning for proper technique, and programming in layman’s term. I learned an immense amount of information that’s invaluable.

Todd said it the best “ Try it”

Thanks for everything Adrian, Lisa, Jolie, Chuck, Todd and CFO’s own Bryant. You gents and ladies are the best.

Comment #200 - Posted by: Fernando at December 7, 2009 4:53 PM

Kettle Bell Warm-up
135x5

WOD (Clean & Split Jerk)
145-155-165-175-185-195-205

No rack, had to clean the weight, way under my PR of 255.

Get some, Go again!

Comment #201 - Posted by: DJ at December 7, 2009 4:53 PM

130
140
140
150
150
160
165(f)
165(f) both misses so close...

Comment #202 - Posted by: Ronnieboy at December 7, 2009 4:54 PM

WOD S/J 1-1-1-1-1-1-1

72.5kg-72.5kg-73.5kg-75kg-75kg-76kg-77.5kg, all p.b's .

also,c2-500m, d/l 5-5-5-5-5, ohs 5-5-5-5-5, ring dips,iron cross progressions and m/ups.lbb.had the rack to maself all night,silencio !!

Comment #203 - Posted by: Pedro Barrera,Scotland at December 7, 2009 5:00 PM

3 X CFWU

CL/Press/Push Push/Push Jerk:
70
90
100
110
120
130
135

5 Mins AMRAP Military Press 70# (51X)

Next time heavier weights + squat rack.

Comment #204 - Posted by: J514 at December 7, 2009 5:00 PM

120
135
140
145
150
155
160PR

I really feel this program (CF) offers more than just lifting mentallity, I feel there is a spiritual feeling when I do these work outs, I had a tough day, my wife (she does CF) was 12 weeks along, she went to the doctor, they couldn't find the heart beat, baby died.... I couldn't believe we went through so much, IVF.. Anyway the first thing I wanted to do was hit the gym and do the WOD...It made me feel some peace..My wife is 43 no kids, I have 4 from previous.. So it was really hard for her, but she went also and did the WOD.. CF community, THANKS for letting me ramble...

Comment #205 - Posted by: Dave M/ 51 / 5-9 / 185 at December 7, 2009 5:04 PM

185
205
225
235(PR)
245(PR)
255(PR)
265(PR)

WOW! 40lb increase! Holy! Thanks all to CFSB! Felt super strong on all of these, still need to work on that back foot though and getting lower. Felt fast though.

Comment #206 - Posted by: ChadWHall M/22/6'1/190 at December 7, 2009 5:04 PM

115, 125, 135, 145, 155, 165, 170 (PR)

Comment #207 - Posted by: I_M_Sam at December 7, 2009 5:12 PM

M/33/176

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

Comment #208 - Posted by: Trent at December 7, 2009 5:15 PM

m/15/145/5'8"

110-110-110-125-125-125-135

Comment #209 - Posted by: Matthew J. at December 7, 2009 5:20 PM

85-95-105-115-115(f)
PR was 80!

Comment #210 - Posted by: Nicky (F/46/5'2"/124) at December 7, 2009 5:27 PM

In my experience people like Thatcher #33 hide behind "niceness" because they don't have the guts to resolve things in a strong, direct fashion. I guess the weak need to have arguments like that if they can't compete in a forum where strength and forthrightness is rewarded. BTW, what the heck is "circumspecuity"? Sounds like a place to buy a computer.

Comment #211 - Posted by: Nick Rorthe at December 7, 2009 5:30 PM

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

840 total
previous 805

Comment #212 - Posted by: Ticotexas M/40/69/150 at December 7, 2009 5:37 PM

145, 165, 185, 195f, 195f, 175, 175

Comment #213 - Posted by: M. Honcho M/31/5'10/170 at December 7, 2009 5:43 PM

95
105PR
110PR
115 F - head games with myself, grr
105
105
105
happy with the 10lb pr! Need to be faster though.

Comment #214 - Posted by: Carrie McG F/21/5'8"/145 at December 7, 2009 5:45 PM

225x1
245x1
255x1
265x1
275x1 PR overhead by 20lbs
295XFail, goofed counting and went up too high
285xFail
280xFail, really close. I think I would have had this if I had gone up properly.

Comment #215 - Posted by: Brett_nyc at December 7, 2009 5:50 PM

Today:
165-185-185-195-205-215-225
Old PR - 205

Last time:
135-155-165-175-185-195-205
Old PR - 195

Jerks felt really good today after 185. A little tight in the back. The 225 rep went up super quick, but I didn't get all that low. Need to work on technique.

Comment #216 - Posted by: Arthur M/34/5'11"/175 at December 7, 2009 5:50 PM

m/27/5'7"/185

115
125
135
145
155
165(f)
155

well below my PR but just now getting back into the CF swing after a couple months off.

Comment #217 - Posted by: Ty at December 7, 2009 5:53 PM

98,108,118,128,130.5#(f)
pressed for time,short warm up

Comment #218 - Posted by: OPT Mommy at December 7, 2009 5:58 PM

#207 Dave,

My deepest sympathies. That is truly tragic.

CrossFit has helped many people, myself included, overcome many things in life, fitness related or not. Attacking a WOD with everything you've got prepares you to confront obstacles. Getting the jitters before any workout and completing it, PR or not, is a tremendous feeling, and very emotional for a lot of people, and I think that is why most people do it.

CrossFit helped me out of some dark places. I found CF through a friend in a passing conversation about interval training while I was getting into shape prior to joining the military and he had mentioned CF. I graduated among the top of my platoon, not physically (though I was in great shape at the time) but because I was not afraid of anything they could throw at me, and I attribute that to CF.

Goodspeed friend.

Warm up
...
210-Fail
210-PR
215-Fail
215-Fail

Go Navy!

Comment #219 - Posted by: Varp at December 7, 2009 5:59 PM

M/25/185/5'11"

135
155
175
185
205
225f
225

Comment #220 - Posted by: Stephen at December 7, 2009 5:59 PM

FYI... a number of posts list a significant difference between the first and seventh set. If you're showing max effort on a 7/1, there should be small difference (20-40#'s) between your first and seventh set, failing somewhere after your 5th set. In other words if your PR is 220#, then 135# isn't your first set, that would be part of your warm-up.

just trying to help.

Comment #221 - Posted by: The Champ at December 7, 2009 6:05 PM

Burgener WU, Bar x 5, 135 x 3

205-215-225-235-245-255-265f

All in lb. Think I've got the 265 in me. Mentally not ready for the 265 and bailed on it. 255 ties a pr, I believe.

40 yom, 185lb

Comment #222 - Posted by: Dale_Saran at December 7, 2009 6:07 PM

90
110
120
125
130-f
120
120

Comment #223 - Posted by: Cody L. at December 7, 2009 6:07 PM

warm up ring dips and ring pulls

first time doing this from the rack
Split Jerk
95-115-135-155-165-175-185f

Comment #224 - Posted by: Zach m/24/ 5'9'/ 175lbs at December 7, 2009 6:11 PM

First time doing split jerks so I added more reps for practice:

65lb x 5 reps
85lb x 5 reps
105lb x 5 reps
125lb x 5 reps
145lb x 5 reps
165lb x 4 reps
125lb x 10 reps

Sweet workout.

Comment #225 - Posted by: Shawn Becker at December 7, 2009 6:18 PM

135
185 (f)
145
165
175
185
185

Comment #226 - Posted by: nathan 30/5'9"/165lbs at December 7, 2009 6:21 PM

125-125-125-115-115-115-120

Comment #227 - Posted by: Stephen M/26/5'8.5"/140 at December 7, 2009 6:23 PM

165-175-175-185-195-205-205

Comment #228 - Posted by: mulcahy at December 7, 2009 6:28 PM

m/6'/191/20

as Rx'd

first time doing one rep maxes - little intimidated at first but soon got the hang of it.

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

Comment #229 - Posted by: Neill at December 7, 2009 6:29 PM

M/225/25/5'9"
185
185
190
195
195
200
205
205pr
210f

Comment #230 - Posted by: Ralph at December 7, 2009 6:30 PM

All from the rack:

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

Comment #231 - Posted by: Miyagi 29/m/168# at December 7, 2009 6:40 PM

Did push jerks instead because I've never done splits and didn't want to hurt myself. Also, my first day back to crossfit after the soccer season. Just glad it wasn't fran or something terrible like that. looking forward to getting back into it.

CFWU 3x10
111
122
133
144
155
166
177(f)

Comment #232 - Posted by: andrew at December 7, 2009 6:49 PM

C: 215,215,215,215,215F,215,215
CFWUX2. Have problems hitting the top of the power rack n stuff.
BG: 135,145,155,165,165,165F,155
First time with split jerk, found the max.

Comment #233 - Posted by: Xfit Rice Owls at December 7, 2009 6:50 PM

115
125
135
145
155
165
175

Felt really good, like I could've went heavier, since starting crossfit 21 days ago I have not taken off a whole ot of weight but my I have definitely gotten stronger.

Comment #234 - Posted by: Johnny P M/35/5'11/270 at December 7, 2009 7:00 PM

3x CFWU + ~12 95# split jerk for warmup

WOD as rx'd

155
165
175
185
200(f)
190(f)
185 PR

Comment #235 - Posted by: stojo at December 7, 2009 7:01 PM

as Rx'd

60kg
70kg
80kg
90kg
90kg
95kg
95kg (fail)

Comment #236 - Posted by: Kenno at December 7, 2009 7:03 PM

135-135-155-185-135-135-135

M/34/70/205

Comment #237 - Posted by: B Bowen at December 7, 2009 7:06 PM

CF WU
155
175
185
195 ugle but got it
175
180
180
135X10
2 mile run

Comment #238 - Posted by: Jason at December 7, 2009 7:16 PM

M/33/5'10"/185

135-155-175-175-175-185-195

Comment #239 - Posted by: tnikkola at December 7, 2009 7:18 PM

31/m/196

185
195
200
205
210
215
220 pr

Comment #240 - Posted by: SAT at December 7, 2009 7:21 PM

135, 140, 145, 150, 155, 155, 155 (PR)

Comment #241 - Posted by: Hari at December 7, 2009 7:26 PM

f/40/172/5'11"

95,115,125,135,140,140(f),95

That's the most weight I've ever gotten over my head. Good fun!

Comment #242 - Posted by: JuliePlatt at December 7, 2009 7:30 PM

165-175-185-195-205-215-225(F)

Have no problem getting the 225 overhead, just can't seem to keep it locked out.

Comment #243 - Posted by: ZachM_PantherCF_71''/190 at December 7, 2009 7:31 PM

CFWU
Situps on steep decline

WOD as Rxed

145
155
155
155
165
165
175F

Good improvement over March. Took lots of time between efforts.

Comment #244 - Posted by: rbst m/33/5'10"/187 at December 7, 2009 7:32 PM

Split jerk-first time doing these.
115
135
155
165
jerk-more comfortable doing these.
155
165
135x5

Comment #245 - Posted by: magnus 24/5'8"/155 at December 7, 2009 7:43 PM

Scott m/49/208/6'
95-115-125-135-140-145-150PR

Janet f/50/5'9/160
65-75-85-90-95-100-105PR

Comment #246 - Posted by: Scooter2 at December 7, 2009 7:48 PM

135-145-155-165-175-185-195(PR)
matched previous PR

Comment #247 - Posted by: headhunter at December 7, 2009 8:00 PM

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

1st time doing split jerks. Felt a little awkward. 2 min rest between attempts.

Comment #248 - Posted by: MikeE m/61/162/68" at December 7, 2009 8:02 PM

cfwu x 1

2x5 split jerk 115, 120

2x3 split jerk 125, 135

1:135
2:145
3:155
4:165
5: 175, failed and tried again
6: 175, failed and tried again
7: 175, succeeded first attempt

Comment #249 - Posted by: keenan/m/39/73/208 at December 7, 2009 8:02 PM

M/58/204 95,105,115,125,130,135,140

F/49/128 42,47,52,57,57,60,60

Comment #250 - Posted by: Dave and Belinda at December 7, 2009 8:02 PM

Theresa: 75/85/95/100/100/105/110
(starting @ 100# - a little 'push' to finish the jerk, repeated 100 to get rid of it, small but still there, @ 110# = large 'push' to finish the lift)
compared to March effort - 25# improvement :)

Comment #251 - Posted by: Mark & Theresa at December 7, 2009 8:04 PM

I completed the level 1 cert. hosted by Crossfit Oahu this weekend, and I would like to say that it was the most enlightening experience that I've ever had. The coaches were phenomenal, Chuck, Jolie, Todd, Adrian, Lisa and Bryant. These individuals change lives whether mentally or physically, (if your lucky like me, both). I am so fortunate to be trained by the best at the best gym ever-special thanks to Bryant and the Crossfit Oahu team for helping me to be the best me, in and out ;o)

Comment #252 - Posted by: Re'shon Townes at December 7, 2009 8:07 PM

30/M/5'10"/147 (MTN WARRIOR)

135 POUNDS – FAILED TO LIFT,
WENT AGAIN FOR 135 POUNDS GOOD GOT IT,
140 POUNDS GOOD GOT IT,
145 POUNDS- FAILED TO LOCKED,
145 POUNDS AGAIN- GOOD GOT IT,
150 POUNDS GOOD GOT IT, (PR)
155 POUNDS FAILED TO LIFT.

After the WOD, recover a little bit for about 10 minutes and did 10 muscle-ups for time, time was 1:40 seconds for the 10 muscle ups.

SANTI

Comment #253 - Posted by: Santi at December 7, 2009 8:14 PM

m/29/155/5'8"

205
215
220
225
230 (PR)
235 (miss)
235 (miss)

Comment #254 - Posted by: Zeb at December 7, 2009 8:24 PM

Hadn't done these before so watched a bunch of vids first so I knew what I was doing.
1. 135
2. 145
3. 155
4. 165
5. 175
6. 185
7. 195
8. 205 (Had to break 2 bills :) )

Comment #255 - Posted by: Dan at December 7, 2009 8:33 PM

M/25/152#/5'7"

BWU x 2 with samson stretch
wu - 45# x 5, 115# x 3, 135# x 1

165#
170#
175#
185# (F - too much press/not enough leg)
185#
195#
205# (PR by 15#)

Did 185# again for good measure. Good WOD. Tomorrow looks terrible and awesome

Comment #256 - Posted by: Ransom at December 7, 2009 8:39 PM

M/40/6'3"/261#

Warm Up:
Bike 15 miles in 41:40

200 Sit Ups

Split Jerks
135
155
175
185
205
215
185X3

Comment #257 - Posted by: Halvy51 at December 7, 2009 8:43 PM

135#
155#
175#
175# (Fail)
165#
165#
Tried to do Chelsea after this to make up for missing the lumbar jack on saturday. Only made it 13 minutes. Did two extra rounds after for my poor performance.

Comment #258 - Posted by: John VanWey at December 7, 2009 8:44 PM

Got up to 185 lbs (same as last time), missed 205
195 still pr

Comment #259 - Posted by: Kyle A. at December 7, 2009 8:45 PM

Thatcher - Nicely said.

Nicky - Awesome stuff fantastic jump in the PR!

BWU at 45,75. Power Snatches at 95
125-125-145-145-165-165(f)-165
95x5. All from the back.

Comment #260 - Posted by: jon h M/47/145 at December 7, 2009 8:52 PM

as rx'd

115 x 5
135 x 3
155 x 3
165 x 1
165 x 1
165 x 1
165 x 1

Moderately difficult for me. I didn't want to go too heavy due to limited gym space and fear of losing the weights. My gym is not really CrossFit friendly in its setup.

Comment #261 - Posted by: Franco M/34/5'8"/173 at December 7, 2009 9:11 PM

135/155F/155/175/185/190/195
on my first attempt at 155 had a bad jump,so i attempted it again and got it.

Comment #262 - Posted by: jake at December 7, 2009 9:19 PM

23 / M / 5'9" / 135lb

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

13:47

Ouch.

Comment #263 - Posted by: BC at December 7, 2009 9:32 PM

145-175, a pr ( first time doing 1rm on split jerk)

Comment #264 - Posted by: Eburley at December 7, 2009 9:34 PM

155
175
185 x 5 sets
too much weight to bring down, next time use bumpers
PM, garage

Comment #265 - Posted by: Ajax at December 7, 2009 9:46 PM

day 38 m/20/168

2nd time doing lift

115 125 135 145 155(failed)125 115

Comment #266 - Posted by: jack b at December 7, 2009 10:11 PM

135-155-165-175-185-195-200-205(f)

Comment #267 - Posted by: Travis W at December 7, 2009 10:24 PM

Cleaned all, no rack.

Rx'd

175
175
195
205 old p.r.
205
215 p.r.
225 failed

Comment #268 - Posted by: tpd122/M/23/165/5'8" at December 7, 2009 10:48 PM

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

Post loads to comments.

65 lbs was my max

Comment #269 - Posted by: dtoro at December 8, 2009 1:07 AM

M/25/5'9"/180-85

3 rnds row 800m, 21 135# power cleans (my grip was done)

Time: 24:56 (slow time...Iam done with CFSB so its time to get my METCON back up)

Didnt do spit jerks today, I am still nervous about doing anything with jerk in it. I bust my lip REALLY bad last time we did a WOD with jerks in it.

DO WORK!!!

Comment #270 - Posted by: BlackCatX-Fit at December 8, 2009 1:13 AM

kgs
55
60
65
70
75
72.5 (PR)
75 (failed x 2)

Comment #271 - Posted by: Sot at December 8, 2009 1:50 AM

45lbs
47.5lbs x 2
50 lbs x 2
52.5 lbs x 2

first timer. having difficulty getting form down

Comment #272 - Posted by: Anh at December 8, 2009 2:07 AM

135-165-185-205-235-255-255

Comment #273 - Posted by: TomO/43/M/200 at December 8, 2009 2:25 AM

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

Did this in garage. No rack so all were Clean and Split Jerk rather than just split Jerks.

30-30-32-42-42-45-45 KGs

Could have gone higher but still feeling Hernia Op.
I'm hoping that next year I will look back at these numbers and laugh !! ANOTHER target for next time !

Favourite WOD so far.

Comment #274 - Posted by: marathonmax in Scotland at December 8, 2009 2:51 AM

155
155
185
195
205
225
235

Comment #275 - Posted by: Mike 28/M/6'2"/235 at December 8, 2009 3:31 AM

M/23/5'7"/160

155-165-165-175-180-185F-185

New PR

Comment #276 - Posted by: Focker at December 8, 2009 4:06 AM

m/41/6'0"/191

135
135
135
145
145
155
155

Comment #277 - Posted by: Jeff H at December 8, 2009 4:30 AM

As RX'd
88
110
132
143
148.5
154 (pr)
154

First time doing split jerks... FUN!

Comment #278 - Posted by: Sebastian M/23/183/81,2 at December 8, 2009 4:37 AM

CG E-city CrossFit
m/22/6'1"/190

185-225-225-225-235-235-240(f)

Comment #279 - Posted by: Corey at December 8, 2009 5:02 AM

165-175-185-205-225-235-245(PR)

Comment #280 - Posted by: Gabriel Wright at December 8, 2009 5:23 AM

35yom / 206lbs

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

95
125
125
135
135
135
135

Could have gone higher from a "getting it over my head" perspective, but I was having some form issues with the alignment of my rear foot, so I stuck with 135. Next time I'll start at 125 and go up.

Comment #281 - Posted by: Bphantom at December 8, 2009 6:10 AM

135
155
185F
185

Just didn't have it today and felt like I was going to hurt myself if I pushed it. Body doesn't seem to like the early morning workouts anymore. Might try again tonight.

Comment #282 - Posted by: Bells 36/6"1"/197 at December 8, 2009 6:43 AM

Jason's birthday WOD

Comment #283 - Posted by: Lance 27/M/69in/182lbs at December 8, 2009 6:53 AM

first time doing this lift. my fav lift is push jerk...i think now my fav is split jerk!

heavy weight days are long and i had to go with the later class. ran out of time due to appointment so only got 5 lifts. started low b/c didn't have a max to go on:

75-95-105-115-125
F/35yo/130#/5'5"

looking forward to the next time this comes around so i can see what my true max is.

also, i'm half way to a muscle up! can't flip over! any advice?

Comment #284 - Posted by: Cori at December 8, 2009 6:54 AM

M/35/6'/209#

80 x 5
100 x 5
120 x 5
140 x 3
160 x 1
170 (f)
170 x 1 (PR)

Comment #285 - Posted by: EREK at December 8, 2009 6:55 AM

Split Jerks 7 x 1
95
135
145
150
155
160
165
170(F)

Comment #286 - Posted by: Matty in E. WA. at December 8, 2009 7:26 AM

did sets of shoulder/push presses to warmup, also just was taught how to do TGU's so am doing those alot right now. thanks motor city cf for the instruction.

first time ever at split jerks so; and had to clean it:

90x3
115x1 (pr)
115x1
115x1
115 f
115x1
115x1
115x1

did 45# shoulder presses 2x10 for warm down.

Comment #287 - Posted by: bertS at December 8, 2009 7:27 AM

Where will CF go from here...wish I was exposed earler.

115
125
125
135
135
135
135

Comment #288 - Posted by: Trac Nguyen M/28/152/5'7" at December 8, 2009 7:35 AM

mile
95
115
125
130
135
115
115

100 walking lunge

Comment #289 - Posted by: sullinator at December 8, 2009 7:38 AM

95
115
125
135
145
155
135 x 3
I have a jammed thumb that is slow to heal!
Semper Fi!

Comment #290 - Posted by: Burko 47/170/5'10 at December 8, 2009 7:49 AM

warmup of 10 reps at 45lbs
4 reps at 95 lbs

1x135
1x135
1x145
1x155
1x165
1x165
1x170

Comment #291 - Posted by: brian hirt at December 8, 2009 8:00 AM

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

BW: 198

105,115,125,135,140,140,140

140 was where began to be an issue with pressing out

Comment #292 - Posted by: blades at December 8, 2009 8:03 AM

135
145
155
165
175
185
205

Comment #293 - Posted by: elcid m/21/6'2/200 at December 8, 2009 8:48 AM

did cleans and jerk from the floor instead.

135
155
165
175
185
195
205 (PR!)

Comment #294 - Posted by: Eamon at December 8, 2009 9:57 AM

95
105
115
115
125
135
135

Arms still jelly from kayaking. 135 is good start next time.

Comment #295 - Posted by: bradp m/33/6'2"/270 at December 8, 2009 10:25 AM

135 X3
155
165
185
195
205
205

Comment #296 - Posted by: Lemmy m/33/6'2/180 at December 8, 2009 11:31 AM

M/32/6'3"/200

155-185-185-195-195-185-195

Previous:

185-195-200-205-210-185-185

Comment #297 - Posted by: Ben S at December 8, 2009 11:35 AM

120,125,130,135,140,140f,120

Comment #298 - Posted by: mas 52/M/150 at December 8, 2009 12:34 PM

m.23.175

kept strict form. NO pressing at top.

185- 205f-195f-195-195-195-195

Comment #299 - Posted by: cass - CF Oshawa at December 8, 2009 12:52 PM

cfwu x 1

split jerk x 1 (right leg forward):

145lbs
155lbs
165lbs
175lbs, fail
175lbs
185lbs
190lbs

190lbs 12/08/2009
155lbs 03/18/2009
150lbs 12/16/2008

Comment #300 - Posted by: johnathon in seattle 28/5'8/157 at December 8, 2009 12:53 PM

34 yom 225bwt
cfwux3rdsx10reps
195/205/215/225/235/245/255

Comment #301 - Posted by: brian t at December 8, 2009 1:00 PM


190
195
200
205
210
215
220

(did all of them leg foot forward)

Comment #302 - Posted by: Jorge Montesinos at December 8, 2009 1:26 PM

CFWUx2 (had to get to hockey practice, should do all 3 next time)
Burgener warm up
45x6, 135x4
155-175-185-195-195-195-195
Slight tweak in ribs on second last jerk with 195 :(

Comment #303 - Posted by: Doug at December 8, 2009 1:26 PM

m/178cm/88kg/33y
70
80
80
80
80
90
90 PR

Comment #304 - Posted by: gepeto at December 8, 2009 1:37 PM

115
135
155
155f
155 sloppy
155
165 sloppy

Comment #305 - Posted by: Dryw m/31/5'9/170 at December 8, 2009 1:41 PM

Humberto
in pounds
80-100-107.2-112-116.8PR

Karla
in pounds
30- - - - -32.4PR

Comment #306 - Posted by: Humberto at December 8, 2009 1:50 PM

M/29/5'10"/164

From the ground to a split jerk:

185
185
205
205
215
225 PR
225

Comment #307 - Posted by: Jim at December 8, 2009 2:12 PM

135-155-175-195-205-215-225(f)

21/m/155/5'8

Comment #308 - Posted by: Clack_Attack at December 8, 2009 2:21 PM

Maxed at 210. Tweaked shoulder on 5th rd.

Comment #309 - Posted by: Blutke at December 8, 2009 3:17 PM

Jeff @ home
245

Charity-
145

Comment #310 - Posted by: Jeff & Charity @ CFSnohomish at December 8, 2009 3:18 PM

I just finished the Level 1 cert at CFO. Great class! Really learned alot and hope to become a better athlete and instructor. Thanks everyone!

Comment #311 - Posted by: Maria at December 8, 2009 4:28 PM

25/m/200

95-135-155-155-175-175-195

Comment #312 - Posted by: Dave at December 8, 2009 5:43 PM

Split Jerk:

135 x 1
145 x 1
155 x 1
165 x 0 (hit my chin on the way up)
165 x 0
165 x 1
175 x 1
185 x 0

Comment #313 - Posted by: Alfie at December 8, 2009 5:47 PM

95-105-115-125-135-140-145

Comment #314 - Posted by: jk-M/37/66"/165# at December 8, 2009 5:47 PM

Starting to do exercises more and more after hurting lower back 2 weeks ago.

3x20 clean and push press (20lbs)
3x10 deadlifts (45lbs)
3x10 Pushups/Pullups
3x20 Squats (15lbs)

Comment #315 - Posted by: dinzy at December 8, 2009 6:00 PM

135
135
145
145
155
165 PR!!!
175 PR!!!!!!!

Comment #316 - Posted by: marcengine2 - m/44/195/73" at December 8, 2009 6:19 PM

95/105/115/125/135/145/155/165/165(PR)

Comment #317 - Posted by: Steph M/35/5'6"/147 at December 8, 2009 6:33 PM

27/f/5'2/130#

breakfast: run 5 miles = 37 mins

warm-up: 3 mins continuous jumprope (with 5 burpee penalty for every screw up)
more work on jumprope skills; 360s, bullfighter cross, sweet new cross

WOD: variation of SoCal Quals workout #3
2k row then
6 rounds of
20 x pull-up
10 x high pull (65#)
time = 22:59
(draggin azz.... run down, cold, just not feelin it in general)
______________________________________________________
p.m.
warm-up: 3 x 10 of squat, push-up, sit-up
strength stuff: shoulder press

WOD#2
AMRAP in 15 mins of
3 x hspu
5 x bodyweight back squat (used 145#)
7 x k2e
total = 16 rounds

WOD#3
split jerk 1-1-1-1-1-1-1
125-145-165-180-190-195(F)-195(pr!)

woot!
thanx for encouraging me to get that final lift Stearns!

Comment #318 - Posted by: cleverhandz at December 8, 2009 6:33 PM


135,165,195,205f,205,210f,195

Comment #319 - Posted by: Kevin McClellan 48/M/195 at December 8, 2009 6:37 PM

30/m/71"/186#/Camp Taji, Iraq

CFWU x3
Split Jerk
155
185
205 Failed (Form)
205 PR
225 Failed (Form and Power)
215 Failed (Mostly Form)
205

Comment #320 - Posted by: Archer6479 at December 8, 2009 6:41 PM

I have not done a jerk since high school and I'm 33. Fun exercise!
45
65
85
105
115
125 failed (no legs)
95
Gotta work on that form. Spit

Comment #321 - Posted by: Spit Sylvia at December 8, 2009 6:52 PM

As rxd: 135/135/155/175/180(PR)/175

Comment #322 - Posted by: Xman at December 8, 2009 7:09 PM

95, 105, 115, 125, 135, 145, 155, 165, 175, 185(f)

Messed up the leg drive on the 185. No time for a second try.

Comment #323 - Posted by: Govervich at December 8, 2009 7:20 PM

first time doing split-jerk. wu with bar and low wieght, then:

95
115
125
125
135
145(PR)
145

Comment #324 - Posted by: Callum at December 8, 2009 7:21 PM

185/185/195/195/215/205/205

Comment #325 - Posted by: Wade at December 8, 2009 8:51 PM

45/55/65/70/75/80

Comment #326 - Posted by: crystal h 125/26/5'4'' at December 8, 2009 9:06 PM

115/135/145/155/165/175/185

Comment #327 - Posted by: the somnambulant at December 9, 2009 12:22 AM

1-1-1
100kg
have more in me however i need to look after the injury

Comment #328 - Posted by: Brendan at December 9, 2009 3:20 AM

95,115,135,155f,155,165f,165f lbs KAF

Comment #329 - Posted by: Wayne at December 9, 2009 4:02 AM

185
205
225
235
245
235
225

did this after lumberjack. oof.

Comment #330 - Posted by: Kevin Bania, 27yrs, 5'10, 185, ramadi, iraq at December 9, 2009 4:26 AM

M 29 5'11 173
225
230
235
240
245
250
255 Fail
245

Comment #331 - Posted by: Brandon Ecker at December 9, 2009 5:36 AM

185
225
245
255
265(f)
225
225

Comment #332 - Posted by: Triff m/220/75" at December 9, 2009 6:13 AM

M/40/175/6'

135
185
205
225
235
245 PR
135 - 4 alternating legs

Comment #333 - Posted by: judd at December 9, 2009 6:19 AM

31/m/5'10"/210

Too early in the morning to go heavy...

155
155
155
155
155
155
155

Comment #334 - Posted by: D Craig at December 9, 2009 6:42 AM

135
155
165
175
180 PR
185 FAIL
185 FAIL
165
135

Comment #335 - Posted by: Adam Al. at December 9, 2009 8:05 AM

Had to do the clean with it as no rack.

2X CFWU and set of 4 at 95

115
135
135
145
145
145(F)
145

Comment #336 - Posted by: John M/30/5'10"/180 at December 9, 2009 9:12 AM

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

50kg, 50kg, 50kg, 50kg, 51kg, 52.5kg, 53.5kg(pr)

Really like this wod. Should have got more, been told that I need to jump under bar more.
I keep trying but my body just won't do it.

Good fun as always.

Comment #337 - Posted by: Elaine in Scotland at December 9, 2009 9:31 AM

(12/8)
155,175,195,205,215(push jerked/pressed it, no heel drive), 215(a little better), 215(a little better still)(PR)

Comment #338 - Posted by: Mike Scott M/43/5'10"/210 at December 9, 2009 12:13 PM

F/5'10/145lbs
7 reps:
75,85,90,95,105,115,120

Comment #339 - Posted by: Leandre at December 9, 2009 12:39 PM

135
155
175
185
190
195

Need to work on my Power cleans. I could have split squat more but I was unable to power clean 205.

Comment #340 - Posted by: Darcy, Calgary M/31/5'9"/175 at December 9, 2009 1:46 PM

m/38/76/210

cleaned

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

Matched my C&J PR from 091112

Comment #341 - Posted by: Chas at December 9, 2009 2:47 PM

D
@ 29'd

147
167
187 No way
167
167
167
167
177 (PR)

Comment #342 - Posted by: waderpro at December 9, 2009 4:26 PM

age 19 bw 170
185/195/205/210/215/220(f)

Comment #343 - Posted by: Chris S at December 9, 2009 4:39 PM

35/m/175

135,155,185,205,205,185,185

Comment #344 - Posted by: ffkwill at December 9, 2009 5:13 PM

m/37/186/72"
135/145/155/165/175(f)/160/175

Comment #345 - Posted by: VooDoo Medic at December 9, 2009 6:19 PM

95
105
115
125
135
145
155

Comment #346 - Posted by: Rich P at December 9, 2009 6:52 PM

f/22/5'4/123

95
105
115
125
130
135
140 f

Comment #347 - Posted by: Alanna T. at December 9, 2009 7:11 PM

185
205
225
245
245
245
250 pr

Comment #348 - Posted by: amped 35/M/190/6' at December 9, 2009 7:55 PM

145
155
165
175
185
195
200

Comment #349 - Posted by: dcyn at December 9, 2009 8:22 PM

67.5Kg Start at 65Kg next time.

Comment #350 - Posted by: Optimistic Dan at December 10, 2009 1:18 AM

CFWUx3
135x10
165
185
185
195 (F)
195
200 !!!

I've been wanting 200lb overhead for a few months, I guess I needed the split jerk to do it. Very happy :)

Comment #351 - Posted by: Shane/31/6'/190 at December 10, 2009 3:51 AM

m/31/210
135
155
175
185
185
185
185
not feeling so hot didn't push it.

Brad
115
135
135
135
145
135
135

Comment #352 - Posted by: rstrang at December 10, 2009 4:51 AM

clean-&-split-jerk

135-155-175-175-180-185-190

Comment #353 - Posted by: gunnar m/38/190/73" at December 10, 2009 5:59 AM

as rx'd

115, 125, 135, 145, 155, 165, 185

started slow, first day back in a while

Comment #354 - Posted by: Jon-David at December 10, 2009 6:18 AM

M/44/6'0"/175
Did this Wednesday night after work. Don't think I was properly prepared and should have waited.
65
95
115
125
135
145
160f/f
155

Comment #355 - Posted by: Allan at December 10, 2009 6:52 AM

M/25/5'10"/195

135
155
175
185
205
205
225

First time doing split jerks.

Comment #356 - Posted by: B Clay at December 10, 2009 9:16 AM

m/ 27/ 205/ 74"

70kg
80kg
90kg
100kg
105kg
110kg
112kg(F)

Comment #357 - Posted by: Jimmy at December 10, 2009 9:52 AM


Snatchx3: 65-95-115-135-155

SpJerkx1: 175-195-205-215-225-235-245-255PR

225 was previous split jerk PR. 10min rest then

800m/30x30 Bex/GHD WOD:

9:08 as rx'd

later,
b
m/33/5'8-1/2"/167

Comment #358 - Posted by: brian p at December 10, 2009 8:36 PM


Snatchx3: 65-95-115-135-155

SpJerkx1: 175-195-205-215-225-235-245-255PR

225 was previous split jerk PR. 10min rest then

800m/30x30 Bex/GHD WOD:

9:08 as rx'd

later,
b
m/33/5'8-1/2"/167

Comment #359 - Posted by: brian p at December 10, 2009 8:38 PM

M/25/5'9"/195

135
145
155
165
175
180
185

Comment #360 - Posted by: AST at December 10, 2009 9:36 PM

m/45/165

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

Comment #361 - Posted by: panger at December 11, 2009 8:02 AM

split jerk

135x5
165.185.195.205.215f.215.225f
135x10 press

Comment #362 - Posted by: Adam M.216/5.9/24 at December 11, 2009 8:17 AM

185
185
185
195
200
200
200(PR)

Comment #363 - Posted by: Tyler Scott at December 11, 2009 5:10 PM

M/59/6-2/208

Split Jerk, 65x5, 95x3, 115x1, 125x1, 130x1, 135x1, 140x1

Comment #364 - Posted by: JBGP at December 11, 2009 5:12 PM

First time trying this lift. Working on form:

95
115
135
135
155f
135
145

Comment #365 - Posted by: Sting M/44/69"/160 at December 11, 2009 5:34 PM

Rest day. 2nd Round steroid injections for old L5-S1 rupture.

Comment #366 - Posted by: gregorioz at December 11, 2009 7:14 PM

CFWU, 88 x3, 110 x3, 121 x3, 132

137
143
148 fail
143
143
143
143
143
143
143

[143]

Comment #367 - Posted by: JonK at December 12, 2009 2:57 AM

Used lighter weight to work on form.

5 reps of 135lbs x 5

Comment #368 - Posted by: clark at December 12, 2009 8:12 AM

60,60,65,70,72.5k,72.5,72.5kg equal pr and last time

Comment #369 - Posted by: tamas at December 13, 2009 6:59 AM

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

F/45y/62"/135# JULIA
65, 70, 75, 80 PR, 85 F, 85, 87.5

M/41y/68"/157# GEORGE
105, 135, 145, 155 PR F, 155 F, 150 F, 145 F

A tick started in my left shoulder on that 1st fail. After that I mentally lost it.

Comment #370 - Posted by: George Hernandez (in Chicago) at December 13, 2009 8:55 AM

3 mile run
23:03
then
Split Jerk
175
175
165
165
155
155
155

Comment #371 - Posted by: dyagg at December 13, 2009 12:28 PM

135,155,185,225
need to dip more

Comment #372 - Posted by: johnmc at December 13, 2009 12:48 PM

CFWU x 2
handstand holds

95x 2
115 x2
135 x 3
145 x 3
155 x 3
165 x 2 (3rd fail)

Comment #373 - Posted by: nashville steve at December 13, 2009 4:53 PM

95
105
115
125
135 (pressed out)
135
145

Comment #374 - Posted by: dingrr 51/m/175 at December 13, 2009 6:26 PM

70kg
70kg
80kg
80kg
85kg
90kg (PB) - sketchy lift
90kg (f) - lost focus before the lift

Comment #375 - Posted by: JT at December 13, 2009 9:16 PM

40 x10
60 x3
70 (ugly)
70 (ugly)
60 x3
70
80 (ugly)
80 Failed

seemed to find 60 really easy then as soon as it got heavier started throwing it too far forward and not straight up.

Comment #376 - Posted by: Jack - THFC at December 14, 2009 9:47 AM

got to 145
135
115
practice 105,95

Comment #377 - Posted by: footdoc at December 14, 2009 12:26 PM

split jerk 7x1
225, 225, 235, 245, 255, 245, 235
bench press 6x1
315, 335, 355, 375, 385, 405,

Comment #378 - Posted by: B Miller/m/5'9"/254 at December 14, 2009 3:27 PM

m/36/5'9/176

CFWU-3. Reg. Superman. Burgener. DU
WU - 95X5
145,155,165,175,185,195,205-PR
Not real good tech at 205. More of a press at the top.
3/18: 145,155,165,175,185,190,195

Comment #379 - Posted by: jrm at December 14, 2009 6:57 PM

CFWU
1 rep @ 140/150/155/160/165/170/180
M/48/193#/72"

Comment #380 - Posted by: RB at December 14, 2009 9:13 PM

20091215 0300hrs
WOD091207: Split Jerks 1 x 7
70kg
80kg
90kg
100kg press out
95kg
97.5kg press out
97.5kg PR

Comment #381 - Posted by: AlexR 28 / m / 94kg / 6'2" at December 15, 2009 3:54 AM

135;155;175;185;195;205;215

Comment #382 - Posted by: Erby at December 15, 2009 5:59 AM

Only had running shoes last night.
Not the best conditions, but I made it work.

185
195
205
215
225
235
245 (f) - was not willing to fail
245 pr!

I wonder what I could have done in better shoes. Wrists need work to get stronger, too.
Feel good about it, though.

Comment #383 - Posted by: Smash at December 15, 2009 8:04 AM

CrossFit Warmup followed by split jerks 1 x 7

Warmup 88 x 5
1. 154
2. 154
3. 176
4. 176
5. 176
6. 187
7. 176

19 handstand pushups warmdown

Comment #384 - Posted by: Karsk (56 M 5'9" 185lbs) at December 15, 2009 10:53 AM

as rx'd
95-115-125-135-145-155-160

Comment #385 - Posted by: Go at December 15, 2009 12:05 PM

Did a CF football WOD yesterday so today was a little sore, to say the least.

WU:
Behind Neck PP 95lbx4
Behind Neck PJ 95lbx4
Front Squat to PJ 95lbx2
Split Jerk 95lbx2

1.155
2.165
3.175
4.185
5.195
6.200
7.205 (Not Pretty, but GOT IT!!!)

Next time gotta start with a heavier weight.

Comment #386 - Posted by: Big-T (26yo/5'2"/155lbs) at December 16, 2009 8:02 AM

did push jerk

150, 160, 170, 175, 175, 180(f), 180

(PR is 185)

Comment #387 - Posted by: Manchild at December 16, 2009 1:48 PM

CFWU

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

Comment #388 - Posted by: Erik 28/M/76.5"/200 at December 16, 2009 6:17 PM

185, 205, 215, 225, 230, 235

Comment #389 - Posted by: MikeyPaul/m/28/170/5'8" at December 16, 2009 6:43 PM

23.m.137.65"

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

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

Comment #390 - Posted by: Francis Vu Nguyen at December 17, 2009 8:23 PM

first time 1 x reps
185 x go #6
195 x failed #7

Comment #391 - Posted by: will h at December 18, 2009 12:34 AM

Split Jerk 1-1-1-1-1-1-1 reps SUB Push Press

95-115-120-125-130-135-140

Comment #392 - Posted by: Louis Herrera 50 70" 181 at December 18, 2009 5:39 AM

As rx'd

135
145
155
160
165
165
170

Comment #393 - Posted by: Jon/M/27/5'9/160 at December 18, 2009 9:08 AM

95-115-135-155-165-170-175-180(f)

did on 10dec

Comment #394 - Posted by: Jay [22/5'6"/155] at December 18, 2009 3:45 PM

115
125
135 (old pr)
140
140
145 (PR)

i still feel weak, but happy with PROGRESS!!!

Comment #395 - Posted by: Isaac Twist m/30/165/5'11" at December 23, 2009 2:40 PM

Right shoulder really acting up tonight. Did lots of singles at 135lb and 145lb, one at 155lb, one at 165lb. Was going to try for 175lb but wasn't worth it tonight.

Comment #396 - Posted by: R.Lee_Seattle at December 23, 2009 11:12 PM

m/42/6'/155 12-27-09
95
105
115
125
135
140
150

Comment #397 - Posted by: PB at December 27, 2009 6:11 PM

44 yom 203 lbs.

1 mile wu 9:50

135
135
145
155
155
165 (PR) first time doing split jerks though
155

Thought I could do 185 but this was what I could do.

Comment #398 - Posted by: Speedster at December 28, 2009 9:20 PM

135-155-175-185-195-205-205

Comment #399 - Posted by: chaps at December 29, 2009 8:56 AM

34 yom

185
185
205
205
225 (PR)
225
205

Comment #400 - Posted by: kgw at December 30, 2009 11:02 AM

CFWUx3
BWU

115
135
145
155
155
155 (PR)
165/fail-145

Ernest 39/M/61"/167

Comment #401 - Posted by: twiki2 at January 1, 2010 8:00 PM

WOD 1: C and J
3x65#
3x75#
1x135#
1x155#
1x165# Jerk PR, Tied Clean PR
1x170# f
1x170# Clean PR, Jerk f
1x170# f

WOD 2: Grace: 4:56 (PC's)

WOD 3: DB Push Press 3x5; 40#, 40#, 50#

Comment #402 - Posted by: mcdontron at January 3, 2010 2:31 PM

m/40/67"/180#

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

Comment #403 - Posted by: Tony Rubino at January 4, 2010 8:04 PM

Push Press

(135, 155, 175, 185, 195, 205, 185) x 1

Comment #404 - Posted by: TheROB at January 8, 2010 7:14 PM

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

Comment #405 - Posted by: wlaws284 at January 10, 2010 3:05 PM

135,185,225,245,265,285,305(missed)

Comment #406 - Posted by: TROY at January 12, 2010 1:51 PM

31/m/165/65"
165x2
165
185
197 -F
197 -F
197 -F
197(PR)
165

Comment #407 - Posted by: ac at February 3, 2010 5:17 PM

first time with heavy split jerk
135
135
145
150
155
160 (ugly form)
160 good form - PR

Comment #408 - Posted by: gary martins at March 31, 2010 10:07 AM

As rx'd
95
115
125
135
155
175 (fail)
135
145

Comment #409 - Posted by: Chris O at March 31, 2010 1:06 PM

135
145
155 (PR)
165 (f)
165 (f)
155
155

Comment #410 - Posted by: Chuck m36/5'8"/175 at March 31, 2010 6:15 PM

95
105
115
125 F
125
135
135

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