huh, this shud be interesting ...

huh, this shud be interesting ...

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.

cool.

Great job Kelly. I'm Proud of you!

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.

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

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

#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

#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.

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

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

Thank GOD no legs!

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

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.

#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).

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

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

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.

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

Anybody know a link for the video for this exercise?

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

And the spin job begins.....

first time doing this, good learning experience. C

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

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!

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

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

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

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

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

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.

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?

#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.

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.

Ummm...Thatcher for President!

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

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

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!

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.

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!

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

102kg

102kg

M/29/150lb/5'6"

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

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

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

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.

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.

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.

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!!!)

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!

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

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!

1-7: 80kg

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

m/20/5'9/165

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

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

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!

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.

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

bw 165

170x1x3

knee felt...wrong, called it after that

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.

M/29/150lb/5'6"

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

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

155
165
175
185
195
205
210

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

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

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

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.

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.

33/m/6'4"/215

First time doing one rep max on split jerk

177
199F
177
187F
177
182
187

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

As RX'ed only rest was for weight changes:

135
155
165
185
185
205
225

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

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)

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

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

Semper Fi

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.

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

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!

M/42/208

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

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

as rx'd
95
105
115
125
135
135
135

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.

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!)

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?

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

Rock it you guys!!
Jesse

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.

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

165
175
185 f
185 f
185 f
175
180

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.

CFWU x2
45 lb warmup; 75 lb warmup

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

185 all 7 reps

M/43/183

As RX'd

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

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

M/22/200

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

Great video today!

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.

triples

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

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.

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

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

M/26/170

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

m/19/135/5'9"

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

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

Shoulders started feeling it at 175.

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!

**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

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.

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

24/m/170lbs/70"

split jerk

155
165
175
185
195
205
215 fail

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

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

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

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

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

Drea as rx'd PB: 65lb

Got body weight +5, full lockout

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

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

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

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??!!!! :)

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

2 rds cfwu

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

DUs cool down

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:

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.

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:

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

M/30/6'3/185

95
115
135
145
155
165
170

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.

m/22/160

95
115
125
130
135
140 (PR)
140
140

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 ???

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

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

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

M/42/200/5'10"

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.

cfwu x3

95
135
155
165
175
185
195F

finished with sets of hspu's

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

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

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

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

That's brilliant.

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

#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

M/161/41

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

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

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

115
135
145
155
160
165
170

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

Male 25 5'8" 160lb

split jerk:

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

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

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

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.

started way too low ... never done before

115
135
155
205
225

239
239
243
243
248
253-f
253-f

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

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

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

120
130
140
150
160
165
170

115
135
140
145
150
155
165

2nd week of Crossfit:

140
145
150
155
160
165
170

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

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

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

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

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.

33/m/160

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

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

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.

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

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

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.

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

First time ever using the split technique

95
105
115
125
135
145
155

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.

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

m/20/174/6'1"

135 155 175f 165 170 175 180

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

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

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!

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 :-/

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

Split Jerk:

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

CFWU and 1 mile.

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

m/170
old pr 205

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

225 new pr

m/31/220

135
185
205
225
245- fail
245
255- fail

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

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"

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

Aloha,

Jordan

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

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.

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.

m/250/38

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

M / 40 / 195

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

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.

M/20/205

145
185
205
210
215
145
145

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

m/31/5'9/170

95
115
135
155
165
170
175

185
195
205
220
230
245
250F

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.

as Rx'd:

135
145
155
165
175
180
185 (pr)

20/m/5'11"/163

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.

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

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.

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).

145
155
165
190
200
210PR
220PR

m/42/168/6'

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

max last time = 150

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

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

200 felt OK; 205 was a total no go

Paul

CFWUx3x15

135
145 (f)

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

First time doing split jerk

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

"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.

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!

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

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 !!

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.

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...

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.

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

M/33/176

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

m/15/145/5'8"

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

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

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.

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

840 total
previous 805

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

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

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.

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.

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.

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

#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!

M/25/185/5'11"

135
155
175
185
205
225f
225

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.

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

90
110
120
125
130-f
120
120

warm up ring dips and ring pulls

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

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.

135
185 (f)
145
165
175
185
185

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

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

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

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

All from the rack:

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

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)

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.

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.

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

WOD as rx'd

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

as Rx'd

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

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

M/34/70/205

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

M/33/5'10"/185

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

31/m/196

185
195
200
205
210
215
220 pr

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

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!

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

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

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.

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

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

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

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

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

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

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

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

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 :)

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)

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

m/29/155/5'8"

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

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 :) )

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

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

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.

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

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.

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.

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.

23 / M / 5'9" / 135lb

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

13:47

Ouch.

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

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

day 38 m/20/168

2nd time doing lift

115 125 135 145 155(failed)125 115

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

Cleaned all, no rack.

Rx'd

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

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

Post loads to comments.

65 lbs was my max

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!!!

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

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

first timer. having difficulty getting form down

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

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.

155
155
185
195
205
225
235

M/23/5'7"/160

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

New PR

m/41/6'0"/191

135
135
135
145
145
155
155

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

First time doing split jerks... FUN!

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

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

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

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.

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.

Jason's birthday WOD

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?

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)

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

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.

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

115
125
125
135
135
135
135

mile
95
115
125
130
135
115
115

100 walking lunge

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

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

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

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

135
145
155
165
175
185
205

did cleans and jerk from the floor instead.

135
155
165
175
185
195
205 (PR!)

95
105
115
115
125
135
135

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

135 X3
155
165
185
195
205
205

M/32/6'3"/200

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

Previous:

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

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

m.23.175

kept strict form. NO pressing at top.

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

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

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

190
195
200
205
210
215
220

(did all of them leg foot forward)

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 :(

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

115
135
155
155f
155 sloppy
155
165 sloppy

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

Karla
in pounds
30- - - - -32.4PR

M/29/5'10"/164

From the ground to a split jerk:

185
185
205
205
215
225 PR
225

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

21/m/155/5'8

Maxed at 210. Tweaked shoulder on 5th rd.

Jeff @ home
245

Charity-
145

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!

25/m/200

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

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

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

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)

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

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

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!

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

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

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

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

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.

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

95
115
125
125
135
145(PR)
145

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

45/55/65/70/75/80

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

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

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

185
205
225
235
245
235
225

did this after lumberjack. oof.

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

185
225
245
255
265(f)
225
225

M/40/175/6'

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

31/m/5'10"/210

Too early in the morning to go heavy...

155
155
155
155
155
155
155

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

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

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.

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

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

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.

m/38/76/210

cleaned

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

Matched my C&J PR from 091112

D
@ 29'd

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

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

35/m/175

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

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

95
105
115
125
135
145
155

f/22/5'4/123

95
105
115
125
130
135
140 f

185
205
225
245
245
245
250 pr

145
155
165
175
185
195
200

67.5Kg Start at 65Kg next time.

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 :)

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

clean-&-split-jerk

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

as rx'd

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

started slow, first day back in a while

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

M/25/5'10"/195

135
155
175
185
205
205
225

First time doing split jerks.

m/ 27/ 205/ 74"

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

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

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

M/25/5'9"/195

135
145
155
165
175
180
185

m/45/165

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

split jerk

135x5
165.185.195.205.215f.215.225f
135x10 press

185
185
185
195
200
200
200(PR)

M/59/6-2/208

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

First time trying this lift. Working on form:

95
115
135
135
155f
135
145

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

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

137
143
148 fail
143
143
143
143
143
143
143

[143]

Used lighter weight to work on form.

5 reps of 135lbs x 5

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

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.

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

135,155,185,225
need to dip more

CFWU x 2
handstand holds

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

95
105
115
125
135 (pressed out)
135
145

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

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.

got to 145
135
115
practice 105,95

split jerk 7x1
225, 225, 235, 245, 255, 245, 235
bench press 6x1
315, 335, 355, 375, 385, 405,

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

CFWU
1 rep @ 140/150/155/160/165/170/180
M/48/193#/72"

20091215 0300hrs
WOD091207: Split Jerks 1 x 7
70kg
80kg
90kg
100kg press out
95kg
97.5kg press out
97.5kg PR

135;155;175;185;195;205;215

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.

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

as rx'd
95-115-125-135-145-155-160

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.

did push jerk

150, 160, 170, 175, 175, 180(f), 180

(PR is 185)

CFWU

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

185, 205, 215, 225, 230, 235

23.m.137.65"

as rx'd
185, 185, 185, 185, 185, 185, 185

Last Time:
175, 175, 185, 185, 185, 185, 185

first time 1 x reps
185 x go #6
195 x failed #7

Split Jerk 1-1-1-1-1-1-1 reps SUB Push Press

95-115-120-125-130-135-140

As rx'd

135
145
155
160
165
165
170

95-115-135-155-165-170-175-180(f)

did on 10dec

115
125
135 (old pr)
140
140
145 (PR)

i still feel weak, but happy with PROGRESS!!!

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.

m/42/6'/155 12-27-09
95
105
115
125
135
140
150

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.

135-155-175-185-195-205-205

34 yom

185
185
205
205
225 (PR)
225
205

CFWUx3
BWU

115
135
145
155
155
155 (PR)
165/fail-145

Ernest 39/M/61"/167

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#

m/40/67"/180#

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

Push Press

(135, 155, 175, 185, 195, 205, 185) x 1

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

135,185,225,245,265,285,305(missed)

31/m/165/65"
165x2
165
185
197 -F
197 -F
197 -F
197(PR)
165

first time with heavy split jerk
135
135
145
150
155
160 (ugly form)
160 good form - PR

As rx'd
95
115
125
135
155
175 (fail)
135
145

135
145
155 (PR)
165 (f)
165 (f)
155
155

95
105
115
125 F
125
135
135