December 17, 2009

Thursday 091217

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090217.

CFSCHSPUShirts_th.jpg

Enlarge image

CrossFit Fight Shorts and Dare Devil Shirts


"Classroom Techniques" by CrossFit Kids - A CrossFit Journal preview video [wmv] [mov]


Mikko Salo, 2009 CrossFit Games Champion - video [wmv] [mov]

Posted by lauren at December 17, 2009 5:00 PM
Comments

I was hoping for this.

thank you, coach G!

Comment #1 - Posted by: bo_D at December 16, 2009 5:00 PM

Wow, two power days of the three...im cool with that.

Comment #2 - Posted by: Nathaniel 15/5'10/140 at December 16, 2009 5:03 PM

Wow, two power days of the three...im cool with that.

Comment #3 - Posted by: Nathaniel 15/5'10/140 at December 16, 2009 5:03 PM

Since I won't go over 225 due to globo gym intolerance via dropping weights, I'll add clean pulls for the same number of singles but with weights around 275-300. Can't wait. I'm also getting my flu shot after this WOD. : (

Comment #4 - Posted by: Tou/m/31/5'8''/182 at December 16, 2009 5:09 PM

I'm home for a few weeks and the gym I'm going to here doesn't even have barbells. Is this possible with dumbbells?

Comment #5 - Posted by: Eric at December 16, 2009 5:13 PM

I'll probably be using dumbbells or kettlebells since I don't have room for barbells in my apartment.

Comment #6 - Posted by: Trevor at December 16, 2009 5:19 PM

#5 Eric.

It sur is possible. DB squat cleans is a terrific movement. Practice form before going too heavy.

Comment #7 - Posted by: Tou/m/31/5'8''/182 at December 16, 2009 5:20 PM

Thanks for the tip. I look forward to it.

Comment #8 - Posted by: Eric at December 16, 2009 5:29 PM

Great DL picture in the background of the photo.

Comment #9 - Posted by: buretto/35yom/6'2"/193# at December 16, 2009 5:35 PM

Miko is such a fascinating individual. I really enjoying watching these videos of him.

Comment #10 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at December 16, 2009 5:35 PM

Cortisone shot for heel spur on 12/16
1.5 Pood Kettlebell snatch 10 X 10
m/52/218

Comment #11 - Posted by: Pete In Sun City at December 16, 2009 6:18 PM

Let's go FRAT! Get some!

Comment #12 - Posted by: Playoff Beard at December 16, 2009 6:25 PM

The girls that have been on the page lately *sigh* have been very easy on the eyes, very very easy on the eyes. Honestly, it is great motivation! I love strength days and i am def. looking forward to this one!!

Comment #13 - Posted by: A-Town.Oklahoma at December 16, 2009 6:58 PM

Yay for CrossFit Santa Cruz! Love you guys! Amy you look great girl!

Comment #14 - Posted by: Gilly McGraw at December 16, 2009 7:05 PM

#4

Myself and two of my friends were doing crossfit at a local gym. We ended up getting booted from the gym for what they called 'unauthorized training.' Apparently we had to many people inquiring about what we were doing and wanted to do it. The trainers were not happy. Needless to say, we got the boot.

We had a trainer there, a big guy, wanted to Grace with us. At rep 17, he quit...said he was done. We're such Infidels.

Comment #15 - Posted by: Tim at December 16, 2009 7:08 PM

@12/PlayoffBeard or anybody really - what does "FRAT" mean?

Comment #16 - Posted by: DCF at December 16, 2009 8:03 PM

When are we going to get some girl teeny tiny shorts???

Comment #17 - Posted by: AllisonNYC at December 16, 2009 8:29 PM

Done these before (I think). Is this basically a clean, that then turns into squat once the bar is up at the shoulders??

Comment #18 - Posted by: Benjamin 27/6'4''/235 at December 16, 2009 8:33 PM

did i really just watch 2 minutes of him talking about stools? fascinating...

Comment #19 - Posted by: furry at December 16, 2009 9:05 PM

#15 "Infidel" isn't the word I would use.

Comment #20 - Posted by: safs at December 16, 2009 9:58 PM

25:42

Comment #21 - Posted by: Ralph at December 16, 2009 10:01 PM

fist time doing movement so i stayed light 115#

Comment #22 - Posted by: arbaugh at December 16, 2009 10:03 PM

RE: HSPU

My face is blemished 5+ hours later, anyone else have this issue with HSPUs?

Comment #23 - Posted by: kev at December 17, 2009 12:25 AM

First timer here, excited to start crossfit, just wanted to know what kind of warmup exercises would be appropriate here for this WOD, Cheers.

Comment #24 - Posted by: AMM at December 17, 2009 12:32 AM

comment 16: - F*** Reading All This...

Comment #25 - Posted by: Lee at December 17, 2009 12:49 AM

m/44/185

185-205-205-205-205-205-205

Comment #26 - Posted by: cosmo at December 17, 2009 1:40 AM

Look at the grin on his face!

Comment #27 - Posted by: Jason F at December 17, 2009 1:45 AM

Comment 18: Ben, The squat clean is actually more like what the oly lifters do. The key to this is the third pull. Instead of thinking about pulling the bar up, once you've reached full extension you should concetrate on pulling yourself under the bar. You should have the bar racked in a full squat position, and then stand up with it. Good luck.

Comment #28 - Posted by: LT TILL at December 17, 2009 2:15 AM

I really was hoping for this soon but wont be able to do it today due to traveling. Looks like this is the WOD for tomorrow. Everyone go hard and go heavy!

Comment #29 - Posted by: Amanda F/19/5'7/180 at December 17, 2009 2:46 AM

125-135-145-155-165-170-fail 175

hard time balancing the weight while squatting kept rolling off the fingers.

Comment #30 - Posted by: DOC M/23/5'10"/199 at December 17, 2009 2:52 AM

145 155 160 165 170 175 180 185

Next time I'll start heavier, felt like I had more left.

Comment #31 - Posted by: Nick M/27/ 5'10"/180 at December 17, 2009 3:00 AM

Videos about Mikko are fascinating.
Where is all the coverage on the women's champ? Show us some Tayna Wagner!

Comment #32 - Posted by: J9 at December 17, 2009 3:05 AM

HELP!!!HELP!!!HELP!!!

So at our local Base gym at langley I arrive here to find out we have a crossfit gym(a raquet ball court turned into crossfit room) They have threatened to get rid of it due to the fact that a gentleman down Norfolk VA whom happened to be in the Navy was doing crossfit and was said to been pushed to hard and hurt himself .Probably didnt keep his form and tried to keep the intensity, what a dumbass. Well , he tried to sue the trainer and trainer "said he represented crossfit" so he sued crossfit and he won. Now the AF got scared so they are taking the one thing we love and brings our morale up , there taking it away. Some would say join an affiliate , not if you have seen the pay charts of E-1 through E-5 to much money. My thought are to get a few guys together and build one in my backyard , until base housing makes us tear it down. My concern is the fact that we are not doing something wrong , in actualality we are doing something right , take the AF pt test how many people other than crossfitters , gymnast and martial artists can run a 9min flat mile and a half do 75p/u , 80 situps and have a 30 inch waist . Do all those standards and be able to S/C there body weight D/L almost double there body weight . Do everything other than Snatch and O/H there body weight. Nobody, CROSSFITTERS you idiots. i am so frustrated that one thing I care so much about is under so much bad rap. And top it all off and I still can mantain an ability to do ultras due to crossfit ,I dont have to "run " as much because I still get the cario workout even when not running , so I can run less to run more.

Sorry for the B!@$% and moning , Just give me and my friends some words of incouragement .
Thanks love all of yall.

Comment #33 - Posted by: KRONICK at December 17, 2009 3:39 AM

m/40/168

95/105/115/125/135/145/155/165

The 165 rep wasn't the greatest form, but I'll take it. Happy to be doing my own bodyweight for now.

Comment #34 - Posted by: Jaeger at December 17, 2009 4:02 AM

165
175
185
195
205
215
225

Felt good, could go up 10-20 lbs next time

Comment #35 - Posted by: tlav30 at December 17, 2009 4:29 AM

What if u are just a beginner? what size of weght should u use? Let's say, I'm 110 pounds and under 5 feet tall.

Comment #36 - Posted by: Hope at December 17, 2009 4:31 AM

did a cardio circuit to warm up today. benchpress, military press, latpulls, and cable rows, 2x15 all super sets with 30 seconds on the stairclimber in between

cfwu 2x5

Squat cleans, this was the first time I have ever done these so I took about thirty minutes to work on the form before adding any weight to the bar.
then

95lbs, 95,95, 115, 135, 135, 135(f),

one of the guys at the gym, who was for many years a competitive powerlifter stuck his head in the little room where I was lifting, and said my form looked ok but I needed to pop under the bar a little faster. I need a video camera so I can get the skinny from the gurus on here.

cash out

150 punches on the heavy bag ( arms feel like jelly from the WOD yesterday I am betting my 3 year old son could have hit harder)

100 single unders 4x25 threw a couple of double unders in there for practice but I really suck at those.

feel like I earned that rest day tomorrow.....

Comment #37 - Posted by: bigchip at December 17, 2009 4:31 AM

95
115
130
135
145
150
155

Work on form using 115

Comment #38 - Posted by: KOA2 at December 17, 2009 4:57 AM

My whole body is tired from a WOD that Speal gave me yesterday.
5 rds
8 burpee box jumps
12 OHS @ 75

I did not think it sounded that bad. I should know better by now.
I need to go long and do some pull-ups today.

Comment #39 - Posted by: Pat Sherwood at December 17, 2009 5:12 AM

One more thing......

Is it just me or is Mikko one of the nicest guys in the world? What a great champion.

Comment #40 - Posted by: Pat Sherwood at December 17, 2009 5:17 AM

Hands are ripped up from yesterday and now today but.....

225
230
240
245
250
255
265 tied the PR

Comment #41 - Posted by: Cory P: M - 25 - 240lbs at December 17, 2009 5:21 AM

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

Comment #42 - Posted by: Tyler Scott at December 17, 2009 5:38 AM

#16 DCF,

I tried responding to your post 3 times since last night, but the filter gets getting me...

Comment #43 - Posted by: Playoff Beard at December 17, 2009 6:01 AM

Response to #33, Kronick, I feel your pain. Although I'm a Marine, and most Marine bases have military affiliates not, I am currently doing a joint tour on an Air Force Base. Thanks to the Globo Chiropracter here who has a bad impression of Crossfit, there isn't much support at the base fitness center. I think the problem comes from having a name, "CrossFit"...it makes it easy to avoid personal accountability. In other words, "I got hurt by Crossfit" instead of "I was stupid, and did something with poor form, with too much weight.." The so called experts who smite the Crossfit label would be better served correcting the globo-hordes hopping on machines and weights that they know NOTHING about.

Hang in there Kronick. My advice to you is find a like minded group of combat atheletes and train. Use caution, especially with newbies, and emphasize the basics. Remember, even if you aren't certified, you represent the community with the T-shirts you wear, and by throwing around the Crossfit language. I make it a point to rock my Crossfit shirts in the globo-gym here, and I am slowly recruiting a band of elites. Sometimes, I'll drag my own kettlebells and bumpers into the gym...the staff doesn't know what to do...Ha!

Si vis pacem, para bellum!
"If you want peace, prepare for war!"

Comment #44 - Posted by: Marco at December 17, 2009 6:05 AM

typo- " ...most Marine bases have military affiliates now"

Comment #45 - Posted by: Marco at December 17, 2009 6:06 AM

First time doing squat cleans, freakin loved it.

(Worked on form first, low weights, high reps)

115, 115, 115, 135, 135, 145, 150, 155(F)

Need to work on front squats, was getting under the bar, no problems, just couldn't get up.

Comment #46 - Posted by: Simon/29/M/185/5'9" at December 17, 2009 6:11 AM

m/24/185
155-165-175-185-195-205F-205F

Comment #47 - Posted by: JOSHUA FLORES at December 17, 2009 6:12 AM

175,185,195,205,215,215,225,225,225

Comment #48 - Posted by: joecam 35/M/185 at December 17, 2009 6:13 AM

bw 165

165x1x7

Comment #49 - Posted by: paulw at December 17, 2009 6:14 AM

I don't see a video for the Squat Clean on the Exercise's page. Is there a video available?
If not, can someone explain this move to me in detail?
Thanks

Comment #50 - Posted by: Tony at December 17, 2009 6:27 AM

up to 245 tried 255 twice and didnt have the balls to snap under...mental barrier will be breached next time

Comment #51 - Posted by: jgrimm 24/M/175 at December 17, 2009 6:29 AM

70
90
110
120
130
140
150(f)

should practice with just bar...ended up with power clean then squat...

Comment #52 - Posted by: phil/m/41/200/6'3" at December 17, 2009 6:31 AM

Kronick, I sent you an email and understand your situation. What put it into perspective for me was when a friend asked me why I have no problem going out and spending 50 to 60 dollars a time eating out but I thought it was to much to spend 200/month for my CrossFit membership? He said to consider it a investment in myself, I have been a loyal affiliate member ever since, although I dont go out nearly as much. You will find it is much more than just a gym membership, it is a community of like minded individuals whom arent afraid of hard work and through this hard work social bonds are formed. My suggestion would be to check an affiliate out in the area and see for yourself.
Join the cult my friend.

Comment #53 - Posted by: John at December 17, 2009 6:33 AM

88
110
132
154
160
160
154 x 2

have to get the technique down, not very good at these. PRACTICE............................

Comment #54 - Posted by: Becks at December 17, 2009 6:38 AM

135
155
175f
170
175 PR!
175 f :(
165

bw:165

Comment #55 - Posted by: husar at December 17, 2009 6:55 AM

95
115
135
155
160 - form was sloppy
135 - next two were for form only
135

FOB Goshta, Afghanistan

Comment #56 - Posted by: Jason M/25/160/5'9" at December 17, 2009 7:05 AM

#23 Kev. I used to get those too, busted blood vessels, especially around my eyes and nose. Next time you are doing HSPUs try to breath more, worked for me.

Squat cleans:
155
155
177
177
199 F
199 F
177 F
155 (completed but I wacked myself in the Adam's apple pretty good)

On the three fails had it just caught the weight too far forward and had to dump at the bottom. Thus on the final 155# I over-compensated and took one to the throat.

Comment #57 - Posted by: dan m at December 17, 2009 7:07 AM

M/6'1''/195

Subbed Power Hangs for Squat Cleans

135x5
155x1
185x1
205x1
205x1
205x1
215x1

Comment #58 - Posted by: Jeff in Phoenix at December 17, 2009 7:08 AM

Comment #23 - Posted by: kev

The red spots are nothing to worry about and happen from a lot of straining and pressure on the face (both of which happen with HSPU). They should be mostly gone in 3 to 5 days. I get them from time to time always around my eyes and the bottom of my forehead.

Comment #59 - Posted by: jus at December 17, 2009 7:25 AM

5 x 3 squat cleans

55 x 3
65 x 3
65 x 3
70 x 3
75 (attempted)
70 x 30

Comment #60 - Posted by: beemer (f/38/5'4"/130) at December 17, 2009 7:27 AM

#23 - HSPU

It's not uncommon for people to end up with black circles under their eyes or popped blood vessels on the cheeks. I don't know though if it goes away with more practice being inverted - it would definitely be worth finding out.

Comment #61 - Posted by: Becky N at December 17, 2009 7:27 AM

115
115
135
135
155
175(f)
165
165(pr)

Comment #62 - Posted by: coyo at December 17, 2009 7:30 AM

185-195-205-210-215-220-225pr.
Felt great, thanks to a great O coach's help... Joseph Terry.

Comment #63 - Posted by: Tim in Springfield 23/5'10"/170 at December 17, 2009 7:30 AM

The garage is finally to the point where I can go out there and use my bumbers for this. yay!

Comment #64 - Posted by: Goat m/33/175#/5'11" at December 17, 2009 7:34 AM

Hope #36
If this is your first time doing cleans, start with a PVC pipe or broomstick and work on your form. The Burgener warmup is a good way to learn the technique. Then move up to an unloaded bar and SLOWLY add weight if your form stays decent. Find a coach to help you out if at all possible.

Tony #50
Look up "clean" or "clean and jerk" on the exercises and demos page or on Youtube. (Putting the word "squat" in front of clean is just to emphasize that it's not a power clean). Any instructional video featuring the Burgeners is a good place to start. See my above advice to Hope for advice on weighting.

Comment #65 - Posted by: Eric at December 17, 2009 7:41 AM

Great video of the kids Cert. The kids and trainers and CFK are amazing.

Comment #66 - Posted by: TKW at December 17, 2009 7:43 AM

Still hanging out from yesterday them HSPU's are just plain nasty. Gunna give this a good go tho!!! Goodluck

Comment #67 - Posted by: 1bootneck1 at December 17, 2009 7:55 AM

Goat- yay? You put yay in one of your posts? I must be rubbing off on you.

Death by squat cleans when we're done!

Comment #68 - Posted by: Strong Lil Pony! at December 17, 2009 7:56 AM

135 to 205(pr)

Comment #69 - Posted by: gs at December 17, 2009 8:00 AM

M/34/165
115, 135, 145, 155, 165, 175, 175

Comment #70 - Posted by: J. Galt at December 17, 2009 8:01 AM

M/45/200#/6'3"

115/115/115/115/125/135/145f

Comment #71 - Posted by: Warren at December 17, 2009 8:09 AM

M/28/5'9"/175

155-170-180-190-210-215F-215

Comment #72 - Posted by: Mean Seen at December 17, 2009 8:09 AM

as rx'd

175-185-195-200-205-215(PR)-220(PR)

feeling good

Comment #73 - Posted by: Adam (m/23/5'9"/165) at December 17, 2009 8:25 AM

35/m/175

135,185,205,225,230,235f,225,225

Comment #74 - Posted by: ffkwill at December 17, 2009 8:29 AM

practiced with 45# (still trying to get the technique down)

100# 23 F

Comment #75 - Posted by: tra at December 17, 2009 8:30 AM

195, 205, 215, 225, 235, 245, 255

my left elbow has been bothering me.. My PR is 265 and I could have done 275 today i believe but her at our FOB we have no bumber plates. 255 was it for me today. I like that the Marine Corps has bought of on Crossfit! What is going on with the Army? Why have WE not gotten on board yet? I feel as if I joined the wrong service! I'm lighter, stronger, and faster than I was two years ago when I began this awsome program!

Comment #76 - Posted by: vernon "armyflightmedic" m/31/195# at December 17, 2009 8:30 AM

Tony - #50:

http://www.vimeo.com/2145884

Great instructional video on squat clean

Comment #77 - Posted by: Brian at December 17, 2009 8:31 AM

M/26/140/5'11"

155
165
175
185
190(Old PR)
195(PR)
200(PR)

Comment #78 - Posted by: Jon at December 17, 2009 9:29 AM

Poll: What fitness trend got you moving in 2009?

I cant believe that iPhone is currently in the lead over both TRX and Crossfit. WTF! TRX or Crossfit need your votes!

http://www.fitsugar.com/6513997

Comment #79 - Posted by: Beth at December 17, 2009 9:44 AM

Suggestion:

How about using google wave for the message boards. I know that it is not open to the public yet, but I have been using for about a month with my friends and it would be awesome for the message board.

Comment #80 - Posted by: twall at December 17, 2009 9:46 AM

CFWUx3

PT is "cool" with me doing underhand dead hang pull ups! No clearance yet for anything over head.

Squat cleans did not bother "recovery shoulder"

95, 105, 115, 125PR, 130F, 130F, 130F

After 125# I turned into a bit of a head case!

Happy to be doing more than I was with little to know pain/strain! :)

Comment #81 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 17, 2009 9:53 AM

@ #33 Kronick
"Well , he tried to sue the trainer and trainer "said he represented crossfit" so he sued crossfit and he won."

Makimba Mimms sued the trainer and the gym where he did the fated kids workout. The ex-Marine did not name Crossfit or Greg Glassman in the lawsuit.
Basically, he won, but not against Crossfit.

Comment #82 - Posted by: Megan at December 17, 2009 9:54 AM

155, 175, 185, 185, 195, 205, 215 (fail), 205. Need to work on getting under the bar more quickly.

Comment #83 - Posted by: John VanWey at December 17, 2009 10:00 AM

m/26/240

115, 135, 155, 175, 195, 215, 235 (PR)

Comment #84 - Posted by: Rob_Jax at December 17, 2009 10:05 AM

f/40/170/5'11"

Can anyone on this board clean more than they can power clean? I know I sure can't. I wonder how long it takes for Olympic lifters to be able to lift more when they do a full clean? I guess I'm kind of wondering as my power clean max 15 years ago and my max now is around the same... bodyweight +/- 5 lbs. (mind you, I didn't do them much at all in the time period in betewwn. Would mastering the full clean finally get me some bigger numbers?

Comment #85 - Posted by: JuliePlatt at December 17, 2009 10:10 AM

I am a few days behind on was on a rest day.

Warm up was 100 jump ropes. S Stretch with 15 air squats and 10 dips. 3 rounds.

Work out:
Run 400 meters
25 push ups
15 pull ups
25 Ab mat sit ups
Run 400 meters
25 push ups
15 pull ups
25 Ab mat sit ups
Run 400 meters
25 push ups
15 pull ups
25 Ab mat sit ups
Run 400 meters

Time 15:23 Tell me what you think of it please.

Comment #86 - Posted by: Madman75326 at December 17, 2009 10:19 AM

Subbed 150 wallball shots (35#, 10 ft)for time:
11 minutes, broken up as follows:
30 - 15 - 15 - 20 - 15 - 15 - 10 - 15 - 15

Shoulders and quads are sore, thumbs are KILLING me from all the catches...damn.

Comment #87 - Posted by: dk m/33/6'0"/220 at December 17, 2009 10:34 AM

Subbed was the wrong word: Replaced.
I figure I have at least two days of hard food choices, so I could use the extra cardio. :D

Comment #88 - Posted by: dk m/33/6'0"/220 at December 17, 2009 10:35 AM

95-105-115-115-115-115-115
work on technique

Comment #89 - Posted by: jlmilice at December 17, 2009 10:42 AM

As rx'd
135, 145, 155, 165(F), 165, 170, 175

Comment #90 - Posted by: Matty in E.WA. at December 17, 2009 10:48 AM

KRONICK #33,

Hang in there, brother. Rest assured, the views at Langley are not the views at many other AF installations. Be mindful about generalizing one fitness center director's ignorance as AF policy. I've found CF is largely driven by the level of enthusiasm given to it by a base's senior leadership. I would challenge your fitness center director and wing safety to run a (true) study. Compare the injury rates of CF (per participant) to all other activities offered by the fitness center to include intramural sports, weight room, cardio room, aerobics classes, spin classes, body pump, spinning, juice bar, massage room, sauna, steam room, etc. If your CF box is being run and coached properly, I have NO DOUBT the numbers will be favorable for CF. As a matter of fact, if the fitness center director is truly concerned about injuries, he'll need to shut down pick-up and intramural basketball, flag football, and softball after he sees the numbers. I've been a part of a similar study at another base, and that's how the numbers shook out (of course we didn't shut down the other sports). I have tons of other references that I'm happy to share with you. Please feel free to e-mail me if you'd like. Keep your head up and TRAIN HARD OR DIE SOFT!!!

Comment #91 - Posted by: Ed at December 17, 2009 10:58 AM

175#

Comment #92 - Posted by: ccraft at December 17, 2009 11:05 AM

@ number 83 i did alot of powercleans back in highschool. I didn't do them much since then. my weight has change 10 lbs since then 185 in school 195 now. I could powerclean 240 back then now I an put up 285. squat clean PR is 265. i believe the powerclean is an easier move.

I'd like to hear if someone thinks otherwise.

Comment #93 - Posted by: vernon "armyflightmedic" m/31/195# at December 17, 2009 11:11 AM


110-115-115-115-115-115-115

Attempted 120 a few times and failed. I did get it before but it is so mental- I THOUGHT I had 115 on the bar and got it no problem. The minute I found out it was 120, could not do it anymore. LOL. ME lifts give me butterflies in the belly ;)

re powercleans- I think they are harder. I find the full squat cleans easier. Hang power is even harder.

Erin

Comment #94 - Posted by: in8girl at December 17, 2009 11:13 AM

just got my unit to order my team the rogue A crossfit package. We cant wait until it gets here 320 lbs of bumper plates! Awsome!!!

Comment #95 - Posted by: vernon "armyflightmedic" m/31/195# at December 17, 2009 11:14 AM

I did pretty well this morning! I had never really attempted squat cleans until this morning, and I feel I did pretty good.
135-155-185-205-225(f)-225(f)-215

Then I did the deadlift/burpee workout from the games
5 rounds for time
275lb deadlift-5 reps
10 burpees
I completed it in 6:19.

Comment #96 - Posted by: BrooksT/M/6'2"/198 at December 17, 2009 11:32 AM

M/21/171/6'0"

No power today whatsoever. I couldn't even get the weight to my shoulders when catching in the full squat.

135, 185, 195(F), 195(F), 195(F), 175, 175

PR on this lift is 205.

Comment #97 - Posted by: TJ Miller at December 17, 2009 11:32 AM

Squat clean 1-1-1-1-1-1-1 reps

1. 155lbs
2. 165lbs
3. 175lbs
4. 185lbs
5. 190lbs
6. 195lbs
7. 200lbs(90.7K)


Last time max was 165lbs

set #3 was rough, I pulled the bar way high, landed on my heels and was starting to fall slowly backward. My choices were bail, or standup and take a few steps backwards. I didn't waist the lift.

set #5 (190lbs) was ugly, elbows low and left side lower the right, held onto it and got it all the way up.

This is truly a good day. Sauurday I got 190lbs up not trying to max, kind of messing arround, it wasnt a workout, my son was deadlifting and I would clean each of his reps, got to 190.
Befor that, I got 185lbs up on C&J.

Oh on the last lift, I tried to psyche out. I set up on the bar 3 times befor I lifted it. walked away from it on the second set up, closed my eyes, prayed. Nailed it. Knees were good all the way through. Real happy can't you tell?

Comment #98 - Posted by: NikNichols42yo 5'7'' 165lbs at December 17, 2009 11:33 AM

#33 Kronick

The incident being used to bash CrossFit is the Makimba Mimms case, and he did not sue CrossFit at all. Anyone who tells you that Mimms or someone else has won a injury lawsuit againts CrossFit is either misinformed or lying.

Mimms was ex-Navy, a former wrestler, and he sued Ruthless Training Concepts, a gym in the Norfolk, VA area that was not a CrossFit affiliate at the time but had been a CrossFit affiliate years earlier. CrossFit was not sued. Mimms claimed that the workout gave him rhabdomyolysis, a condition which occurs in ordinary military training, probably with greater frequency than in CrossFit training.

Mimms workout, alleged to be dangerous, was
15-10-5
Dumbbell Thrusters 10 lbs
Air Squats
Burpees

More info about the case, and a video of children doing this workout are in the archives, here:

http://www.crossfit.com/mt-archive2/004059.html

Comment #99 - Posted by: Dan MacD at December 17, 2009 11:35 AM

PR today on squat clean by 30 lbs. was at 170 and now I got 200. I hav 205 but just couldnt get full lock out on the way up.

Comment #100 - Posted by: mike at December 17, 2009 11:35 AM

115
135
145
155
165
170 (f)
170

Comment #101 - Posted by: SB at December 17, 2009 11:39 AM

This felt terrible today after BS tue,

1x7 @ 242 lbs

Comment #102 - Posted by: dan colson at December 17, 2009 11:43 AM

Can not unload weight due to lack of bumpers. Have to gently set them down ;)

RX'd

45#
95#
115#
135#
155#
165#
165#


Comment #103 - Posted by: stryder9 M/35/5'8"/150# at December 17, 2009 11:45 AM

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

Comment #104 - Posted by: Dan Mason at December 17, 2009 12:01 PM

145, 155, 165, 175, 195f, 175f, 165, 165, 165

Comment #105 - Posted by: M. Honcho M/31/5'10"/170 at December 17, 2009 12:36 PM

185 ,185, 185, 185, 185, 185, 185

Worked up to what I felt I could safely lift then did seven of them.

I think I could do more if I had some instruction. As a noob, it's sort of scary to try and fly under the big heavy bar. My brain does not want me to do it, so I end up yanking it up real high and stepping under.

Comment #106 - Posted by: Jdude at December 17, 2009 12:37 PM

No bumpers, so I am a little scared of doing heavy singles on any oly lift; however, I love them, so I decided to "pre-exhaust" with deadlift, then give it a whirl.

DL 225(10)-315(6)-405(1)-425(1)-445(f)-445(f)-405(1)-315(6)-225(10).

Cleans: 135(5)-155(5)-175(3)-185(3)-195(1)-205(1)-215(1)-225(pr+10!!!!!)

Buy in: DL practice (new pr of 51 consecutives!), GHD, BE.

Cash out: SP 95(5)-115(5)-135(3)-135(3); PP 4x3 @135.

A most auspicious day! However, my cleans are still more power cleans than squat cleans, need more reps at low weight to get the form right.

Comment #107 - Posted by: Kamper/M/45/74"/200 at December 17, 2009 12:46 PM

First timer at squat cleans: started low. In kg:
20-25-38-43-45-45.

45=99lb.

There's always a first time, eh?

To anyone who's treating CF as a spectator sport, like I was: please give it go, for so many reasons. Compared to most of the folk here, my numbers are oh-so-low, but there's no embarrassment at all.

Comment #108 - Posted by: kidari at December 17, 2009 12:52 PM

155
185
205
225(F)
225(PR)
239(F)
230(PR)

Comment #109 - Posted by: Jonblaze at December 17, 2009 12:55 PM

29/M/143

135
135
145
150
155
155
165 Ties PR

Comment #110 - Posted by: Eric E at December 17, 2009 12:55 PM

45
95
135
155
Too sore to do any more.

Ran an 8:40 mile

Comment #111 - Posted by: Linwood Wright at December 17, 2009 12:57 PM

Warm up:
400 m run, 15 GHD sit ups (5 lb medicine ball), 15 back extensions, 400 m row

WOD: 115, 130, 145, 155, 160, 165, 170f, 170

Comment #112 - Posted by: Matt 22/6'2"/175 at December 17, 2009 1:05 PM

M/24/5'9"/175

As Rx'd

165
175
185
195
205
185 Decided to work on form for last 2
185

Comment #113 - Posted by: Damian at December 17, 2009 1:09 PM

as rx'd

135,285,205,205,135,135,135

The 205 felt fine but I wasn't getting A2A so dropped the weight and really worked on getting low.

Drea: as rx'd

55,60,66,66,66,66,66(pb)

Comment #114 - Posted by: Jamie/m/175/5'11"/30 at December 17, 2009 1:16 PM

m/31/217

135
185
225
245
260.....done

followed up with crossfit endurance TT.

Comment #115 - Posted by: Matthew at December 17, 2009 1:23 PM

34M 5'10 151LB

RxD

95
115
135
155 --> PR
145
135
115


Trying to work on that form. This video is the best.

http://www.againfaster.com/the-micd-instructor/2008/11/4/the-squat-clean.html


Comment #116 - Posted by: J at December 17, 2009 1:34 PM

Nichole DeHart of CrossFit Kids is my hero. She is an excellent trainer, highly motivated a top performer and truly cares about others, and there is no junk- proud of you Nichole. Thanks for contributing.
Mikki

Comment #117 - Posted by: mikki lee martin at December 17, 2009 1:42 PM

Getting old sucks, anyway

CFWU x 3 and Burgener WU, then:

185-195-205-215-225

Great explosive movement, thanks Coach G.

Comment #118 - Posted by: bo_D_46_150 at December 17, 2009 1:49 PM

Form form form
kept it light and worked on FORM
185lbs

finished with a quick mile

Comment #119 - Posted by: Angelo at December 17, 2009 1:50 PM

185-195-205-215-225

Great explosive movement, thanks Coach G.

Getting old stinks

Comment #120 - Posted by: bo_D_46_150 at December 17, 2009 1:54 PM

This was the first time I've done clean squats. I suck at cleans so I tried to keep it low weight. I'm starting to get good form, but my left tricep was dead from all of the HSPU from yesterday.

95 - two sets of x3
115 - two sets of x3
135 - x3
135 - (my tricep started hurting)
185 - fail (bar slipped out of my hands lolz)

Comment #121 - Posted by: KAL at December 17, 2009 1:55 PM

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

WOD
135, 135, 140, 140, 145, 150, 155, 160

Comment #122 - Posted by: karl at December 17, 2009 1:59 PM

did triples:

135 x3
155 x3
175 x3
175 x3
175 x3

Comment #123 - Posted by: jeglit (m/38/6'4"/220) at December 17, 2009 2:05 PM

Going to do Isabel today then will give this a try. Hoping to do get 275ish, we'll see. Just finished a 1/2 gallon of milk/day cycle and am feeling strong.

Comment #124 - Posted by: Wasatch Damon at December 17, 2009 2:07 PM

3,3,3,3,3

100, 110, 120, 130, 135PR

Since squat cleans are a weakness, I figured I'd benefit more from some sets of 3. Thanks Coach and Lauren.

Comment #125 - Posted by: mas 52/M/150 at December 17, 2009 2:08 PM

I messed this up pretty bad lol!

Full Cleans
5 Rounds of 1 R.M.

Warmup

205
205
205
205
205

OOOOOOPS!!

Comment #126 - Posted by: Eric Pelletier at December 17, 2009 2:09 PM

to 215 PR!

Aloha,

Jordan

Comment #127 - Posted by: Jordan...28/175 @ Holloman AFB at December 17, 2009 2:28 PM

I've been waiting for this for a few weeks because something clicked so I expected a huge pr. I was right.

in kgs

70,80pr,85f,82.5pr,82.5,82.5,82.5

pr by 7.5kgs. I got 85 up to the front rack but I couldn't front squat it. I'm stoked!

Comment #128 - Posted by: jpw m/40/6'0"/155 at December 17, 2009 2:33 PM

26/m/5'11"/185
135-155-175-185-205(tie PR)-225(fff)
I'm a chicken at getting under. 205 felt great

Comment #129 - Posted by: justaman - liberty sc at December 17, 2009 2:33 PM

#33-Contact me if you need help. We have a military affiliate across the line in NC.
CG E-City CrossFit;
Leary(m/44/5'11/200)
135,155,175,185,195,205,210

Comment #130 - Posted by: Dan Leary at December 17, 2009 2:33 PM

squat clean x 1:

155lbs x 1
165lbs x 1
175lbs x 1
185lbs x 1
195lbs x 1
205lbs x 1
205lbs x 1

205lbs 12/17/2009
168lbs 02/17/2009
163lbs 10/27/2008

Comment #131 - Posted by: johnathon in seattle 28/5'8/158 at December 17, 2009 2:39 PM

Squat clean 1-1-1-1-1-1-1 reps

No able to do this at the gym. The gents changing room that they had given us for snatch and c/j is now being used for the next couple of months. Did f/s, p/j, s/p and b/p.

Good Fun as always

Comment #132 - Posted by: Elaine in Scotland at December 17, 2009 2:47 PM

First time!
95
115
135
155
165
165
175 (pr)

will def. get more next time. just had no clue what weight to use

Comment #133 - Posted by: Hugh Daddy at December 17, 2009 2:48 PM

M/37/190

Warm up with jump rope, pushups, squats and side planks then S/C 95lb x 3.
Still pretty new to this so want to make sure form is good, no cheating equals lighter weight but also less chance of injury!
115, 125, 135, 140, 145, 150, 150.
Might have gone up by 5# but form was starting to break down.
Felt really energized afterwards so did 6 split jerks at 135 then 6 quick power cleans. Would have loved to have done more but ran out of time!

Comment #134 - Posted by: stephen at December 17, 2009 2:49 PM

we made designed this wod for our buddies graduation... but i still dont know why we actually did it....

would love to hear from anyone who completes this wod...

squires.jacob@gmail.com or post hear i guess?

Run One Mile
21 Overhead Squats 95
100 Squats
21 Deadlifts 1.5X bodyweight
Run 800 Meters
50 K2E's
50 KB swings 1.5 pood
50 "GI Janes"
Run 400 Meters-
DB Farmers Walk 45's one length of basketball court distance
21 DB Thrusters 45's
DB Farmers Walk 45's walk back to start of court distance
21 Chest To Bar Pull Ups
Run 200 Meters
21 SDHP 95
1000m ROW #10 damper
21 DU's
Run One Mile- 12 laps

jake 1:07:00
jeff 1:01:00

good freakin luck with this...

Comment #135 - Posted by: jacob squires at December 17, 2009 3:07 PM

bw 177

185
195
205
215
225
235
245 pr
255 fail...caught it but couldn't get my elbows under fast enough, next time!

Comment #136 - Posted by: kris kepler at December 17, 2009 3:10 PM

M 37 6' 165#

155
175
185
195 (f)
195
200 (f)
200 (f)
135 x5

Comment #137 - Posted by: CrossFit Refugee at December 17, 2009 3:11 PM

cfwu
burgener w/u

WOD sub 5x3 squat cleans.

Comment #138 - Posted by: hiflyer51 at December 17, 2009 3:23 PM

M/44/178/5'9"

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

Comment #139 - Posted by: Alan at December 17, 2009 3:28 PM

m/38/190/6

new to squat cleans so did lots of reps at low weight - worked up to 125 and called it a day

I WANT BUMPERS AND A PLACE TO DUMP THEM!

Comment #140 - Posted by: jsr at December 17, 2009 3:29 PM

as Rx'd

70kg
75kg
80kg
85kg
90kg (Power clean)
85kg (power clean)
80kg

Comment #141 - Posted by: Kenno at December 17, 2009 3:29 PM

115
135
145
155
165
165
175(f)

5'10/175/28M. My first time performing squat cleans. Still working on having better techinuqe of getting under the bar. I want to get up past body weight and into the 200's.

Comment #142 - Posted by: PT at December 17, 2009 3:40 PM

95, 115, 125, 135, 145, 155 (fail), 155

Comment #143 - Posted by: I_M_Sam at December 17, 2009 3:48 PM

195
205
215
225
235
245
255 (pr)

No lunch and not much of a breakfast today, so I was pretty low on energy. Just took it slow and easy. Beat my PR from last time by 10. I barely caught the last rep and was leaning forward a bit. My stomach muscles were firing like crazy to stand up from that squat, but I made it.

Always love the Olympic lifts.

Comment #144 - Posted by: Alton M/30/5'11"/176 at December 17, 2009 3:56 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Squat Clean
145lbs x 1
155lbs x 1
165lbs x 1
175lbs x 1-1-1-1
3 minutes rest per set
Foam roll after
Compared to 090217: +5lbs last four sets

Comment #145 - Posted by: Sesoku at December 17, 2009 4:01 PM

155-185-205-215-225-235-245(PR)

good day...170 burpees today...join me the rest of the year. 180 burpees tomorrow.

enjoy.

noah

Comment #146 - Posted by: Noah Abrahams at December 17, 2009 4:03 PM

135
135
155
155
155
155
155

Then
row 1500 Meters

Comment #147 - Posted by: dyagg at December 17, 2009 4:04 PM

M/29/5'10/165
135,155,175,205,225,235,245(PR)

Comment #148 - Posted by: KA at December 17, 2009 4:12 PM

Bo_D #120 - I'd say you're doing pretty darn well to weigh 150 and clean 225, regardless of age. Holy cow!

JuliePlatt # 85 - as one retired rower to another, hello! I never accomplished half of what you did as a rower, though. Anyway, to answer your question you should theoretically be able to squat clean a lot more than you can power clean, but it all depends on learning that elusive technique. A personal session at my local crossfit affiliate really helped me, though I still have a long ways to go.

Comment #149 - Posted by: Kamper/M/45/74"/200 at December 17, 2009 4:16 PM

121lbs

Comment #150 - Posted by: Ivette at December 17, 2009 4:20 PM

Mikko is the definition of Crossfit.

Comment #151 - Posted by: Chris at December 17, 2009 4:23 PM

Major headache today!!! I wanted to skip it... But all you serious crossfitters know how that goes! First time really doing this for heavy weight, could have gone a lot more

135
155
185
205
225
235
245

Headache sucked!!! The music blasting at the globo gym didn't help the situation! Ha ha!

Comment #152 - Posted by: ALX M/31/5'7/255 at December 17, 2009 4:32 PM

CFWU x 3

5x3 ATG Squats: 305

20 burpees

Comment #153 - Posted by: bw (m/5'7/180/30) at December 17, 2009 4:36 PM

95-115-135-155-165-175-180-185-190(f)

Comment #154 - Posted by: Jay [22/5'6"/155] at December 17, 2009 4:38 PM

34/M/6'00/192

1x185
1x205
1x215
1x225 pr
0x230f
0x225f
0x215

My Burgener/Rippetoe Barbell from Rogue arrived TODAY just minutes before I did the WOD. The only thing better than that was hitting a pr on it.

Comment #155 - Posted by: Dan D. at December 17, 2009 4:46 PM

CFWUx3
105-145-165-185-185-185-185
need to work on keeping arms straight til the top of the shrug. squat ok, but need to stay back on heels better.

Comment #156 - Posted by: ryan 6'/33/185 at December 17, 2009 4:49 PM

WU, then
200
205
210
215
220f
220
225f
Form improving but still didn't hit my 16 month or so ago PR. But still a thrill be able to squat clean at all. Paul

Comment #157 - Posted by: Apolloswabbie 6'2" 201 45 yoa at December 17, 2009 4:52 PM

38M/5'10"/169#

W/U: jump rope, 100 single-unders + 50 double-unders; CFWU (OHS, GHDSU, hip ext., strict pull-ups, ring-dips), 1x15.

As Rx: 155-185-205-225-235-240-240(f).

C/D: 20# wall-ball shots, 1x50; un-anchored bent-knee AbMat sit-ups, 1x50.

New 1RM PR at 240# by 15#. Came in kinda achy so was surprised to hit 240. Couldn't get it twice though.

Comment #158 - Posted by: rjf (Since 07-20-07. WOD no. 662) at December 17, 2009 5:00 PM

Felt good today!

135-155-175-185(f)-185-185-190(f)

Was getting VERY low on the squats...Like almost Butt to floor!

Then did 3 Rounds of 1 Minute for each:

Burpees
Pull Ups
Push Ups
Squats
Sit ups
Rest

Ended with 307 total reps.

Comment #159 - Posted by: neil at December 17, 2009 5:17 PM

F/17/5'7"/140
Did cleans in class on wed. so did Annie today.
9:06 PR

Comment #160 - Posted by: Shelby G. at December 17, 2009 5:20 PM

Squat clean 1-1-1-1-1 reps

135, 135, 145, 155, 155

Comment #161 - Posted by: jeff gebbie at December 17, 2009 5:22 PM

#149

Thank you; i've doing cleans for 30 yrs(saw some NFL lineman doing them and got hooked). I just try to "throw" myself into it; could do more weight in the past, but age is unkind :-)

I have seen your posts and am impressed with your performances, as well. Congratulations and good luck in your future endeavors

Comment #162 - Posted by: bo_D_46_150 at December 17, 2009 5:37 PM

m/37/187/72"

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

Comment #163 - Posted by: VooDoo Medic at December 17, 2009 5:39 PM

@thegym

didn't feel like max effort

115x10reps
125x8reps
135x6reps
145x4reps
155x2reps

1min rest between sets

[PR 175]

Comment #164 - Posted by: stinker |27.m.160#| at December 17, 2009 5:41 PM

m/170

205 PR

Comment #165 - Posted by: jnel at December 17, 2009 5:47 PM

34 yom 225 bwt
cfwux3rdsx11reps

squat clean (singles)
165/175/185/195/205/215/220 (new pr +10)

split jerk (triples)
165/175/185/195/205

Comment #166 - Posted by: brian t at December 17, 2009 5:52 PM

m.23.175

185
205
205f
185
185
185
185

Comment #167 - Posted by: cass - CF Oshawa at December 17, 2009 5:58 PM

95-115-135-140-145-150-135

Not bad for 2 weeks off.

m.36.155

Started a personal burpee challenge, 30 today with 20lb vest, increasing 5 a day through the end of the year to 100.

Comment #168 - Posted by: brett_from_wylie at December 17, 2009 6:01 PM

nice to be back after 4 weeks

135
155
175
185
185
155f
155

could have gone higher, but just easing back into it...

Comment #169 - Posted by: controlfreak at December 17, 2009 6:04 PM

M/175/33

185-195-205(F)-205(F)-195-200-205

Comment #170 - Posted by: Trent at December 17, 2009 6:05 PM

155
175
185
195
205
225
235(fx2)

21/m/155/5'8

Comment #171 - Posted by: Clack_Attack at December 17, 2009 6:12 PM

175-185-195-200-205-210-195
"Nicole"
7x400, 118 pull-ups, plus 250m

Comment #172 - Posted by: Josh M/34/74"/195# at December 17, 2009 6:13 PM

133
155
166
172 (PR!)
172
166
166

Comment #173 - Posted by: John m/40/163/68" at December 17, 2009 6:14 PM

155/165/170/175/180/185f/185 pr

The 185 felt really good. I was doing the cleans while putting together my X-mas present a Concept 2 rower. Prior to the 185 clean I rowed 500m.

Comment #174 - Posted by: Jim D. 49yom 165# 5'11" at December 17, 2009 6:20 PM

95
115
125
135 fail
135 fail
115 x 4
I am pissed that I can't clean 135. I think I need more POP at the start...a goal to work for. I punished myself by finishing yesterday's work out reps of 6 & 3, then did a full set of 45lb. shoulder press.

Comment #175 - Posted by: Spit Sylvia at December 17, 2009 6:23 PM

95
105
115
125
135
145
145

rowed 1000m

Comment #176 - Posted by: mikes at December 17, 2009 6:38 PM

D
@ home
155
160
165
165
165
165
170 (PR +12)

1145 TTL (PR +69)

Comment #177 - Posted by: waderpro at December 17, 2009 7:01 PM

f/40/170/5'11"

7x1 rep full cleans

115
135
145
155 (pr)
160 (fail)
155
155 (this one was hard to get up from the squat)
135

So, my clean pr is now only 10 lbs below my present PR for power cleans (165). I guess they're getting closer and maybe one day I'll lift more cleaning than power cleaning.

This workout was done on a -20 degree Celcius Ottawa night in our unheated garage. I can't imagine I'll ever get my picture on the crossfit main page wearing what I was wearing.... baggy fleece pants, holey wool sweater, old fleece vest I found in the corner as I felt a bit cold, toque, and thick gloves.... sexy crossfit chick?...I think NOT.

Comment #178 - Posted by: JuliePlatt at December 17, 2009 7:06 PM

33/m/165

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

Comment #179 - Posted by: Karim saoud at December 17, 2009 7:09 PM

#177

ALL the CF chicks are sexy (my wife ,too)!

Keep it up :-)

Comment #180 - Posted by: bo_D_46_150 at December 17, 2009 7:10 PM

58/M/204 - Squat Cleans 5x5 (I wanted to practice doing an honest squat clean so upped the reps) - 65, 75, 95, 115, 120

49/F/125 - power cleans 7x1 - 50, 50, 50, 55, 55, 60, 60

Comment #181 - Posted by: Dave and Belinda at December 17, 2009 7:10 PM

135
135
155 PR
155
155
165 PR

Comment #182 - Posted by: Mad Scientist at December 17, 2009 7:25 PM

m/33/5'10"/185
As Rx'd
195
205
205
205
215
215
225

Comment #183 - Posted by: tnikkola at December 17, 2009 7:42 PM

95x3
105x3
115x3
115x3
115x3

Worked on form the whole time. Still not great but better than last time.

Comment #184 - Posted by: Paul_C m/39/6'/175 at December 17, 2009 7:49 PM

31/m/197

155
185
185
205
205
215
225 pr

Comment #185 - Posted by: SAT at December 17, 2009 8:01 PM

30/M/5'10"/149 ( MTN WARRIOR )

Warm up with 65 pounds x 5
105 x 3, working sets were as follows:

125 WAS OLD PR DID NOT DO 125 WENT STRAIGHT TO 135 I FELT STRONGER FROM THE LAST TIME I DID THIS.

1 x 135 NEW PR
1 X 140 PR
1 X 145 FAILED
1 X 145 FAILED
1 X 145 GOOD, GOT IT. NEW PR
1 X 150 GOOD, GOT IT. NEW PR
1 X 155 FAILED

SANTI

Comment #186 - Posted by: Santi at December 17, 2009 8:05 PM

135
145
155
165 (fail)
155
155
155

Comment #187 - Posted by: JBM at December 17, 2009 8:06 PM

23.m.137.65"

as rx'd
190, 190, 190, 190, 190, 190, 195(PR)

Last Time/PR:
155, 155, 155, 155, 155, 160, 160

Comment #188 - Posted by: Francis Vu Nguyen at December 17, 2009 8:08 PM

115
135
145
150
155
160
165

Failed on 165 but kept going until I got it. Form was sloppy, I'm sure. Pretty sure 165 is a PR though.

Comment #189 - Posted by: xpi at December 17, 2009 8:12 PM

Got to 195 lbs.
Same as last time.

Comment #190 - Posted by: Kyle A. at December 17, 2009 8:44 PM

ran out of time before work so only got five rounds done. 165,185,195,205,215F,215. oh i guess i got six done. woops. i should have done one more.

Comment #191 - Posted by: jake at December 17, 2009 8:59 PM

230, 240, 250, 260PR, 270(f), 265(f)
(yeah I know, I forgot a set)

My garage gym is finally coming together though! Messy, but I got everything I need now. Really excited!

I just uploaded a YouTube video (under one minute) of my WOD. I would really appreciate any advice from experienced lifters. Thanks!

http://www.youtube.com/watch?v=9zoD1osckgM (Work and Family Safe)

Comment #192 - Posted by: WSU CrossFitters at December 17, 2009 9:09 PM

M/25/152#/5'7"

BWU x 2
65# x 3
95# x 3

135#
155#
165#
175#
180#
185#
195# (PR)

Really stoked about this! My form was excellent and 195# didn't seem that hard. Going for 205# next time. I had planned to just go for 190# but after 185# I knew I could do more. Awesome!

Comment #193 - Posted by: Ransom at December 17, 2009 9:13 PM

165, 175, 185, 195, 205, 215(PR), 225(F), 225(F)

Comment #194 - Posted by: thetimmy at December 17, 2009 9:35 PM

Warm Up:
20 Minute Run
25 Pull ups

Squat Cleans:
135lb x 1 rep
135lb x 1 rep
135lb x 1 rep
135lb x 1 rep
135lb x 1 rep
135lb x 1 rep
155lb x 1 rep

Comment #195 - Posted by: Shawn Becker at December 17, 2009 9:37 PM

185, 205, 225, 235, 245, 255(F), 255. I came from football and CFFB and only done power cleans, I didn't know I could front squat that much, haha. That's almost my max power clean.

Comment #196 - Posted by: Sherwood m/20/6'/205 at December 17, 2009 9:39 PM

155-165-170-170-175-180-155
185 seemed well within grasp, but wanted to hold off until I get my bumpers. Felt strong enough, bar path felt good, just needed quicker feet.

Comment #197 - Posted by: Travis W at December 17, 2009 10:52 PM

m/20/170/6'1"

155-165-175-180-185Fx2-175-165F-165

Comment #198 - Posted by: ericthered at December 17, 2009 10:55 PM

m/178cm/88kg/33y

70(154),70,70,80(176),80,80,80 - tough on wrists

Comment #199 - Posted by: gepeto at December 18, 2009 1:00 AM

41/m/176cm/73kg

60-70-80-85(PR) kg

My left knee is still irritable and doesn't like deep squats, so I quit the WOD after my new PR.

Tried the games deadlift WOD afterwards:
100-105-110-115-120-125-130-135-140 kg, one rep every 30 seconds (far from my PR 160 kg)

"Abmat Annie "in the morning:

10:50 (PR 8:39 on the floor)

Comment #200 - Posted by: Memuc at December 18, 2009 1:25 AM

in kgs, old PR was 62kgs
60
65
70
75
80
85 (F)
80 (F)

Comment #201 - Posted by: Sot at December 18, 2009 1:48 AM

M/25/5'9"/185

SQUAT CLEANS 1-1-1-1-1-1-1 WU 95x5-7, 135x3.
165x1
185x1
195x1
205x1
215x0 F
215x1 PR
225x0 F (close, got under it but elbows were a little slow to get high...next time)

That felt good, very pleased with these numbers. NOT huge numbers but just about 6 months ago I couldnt do 135#. Rested 30-60secs after ea rep. I like it this way it keeps me from thinking about how much it is and syking myself out. I also spent about 20 mins teaching co-worker the basics. I think he wants to drink the KOOL-AID. Iam sure they get tired of hearing me talk about it, I quess 1 person decided to say "F it I gotta see what this CF is about".

DO WORK!!!

Comment #202 - Posted by: BlackCatX-Fit at December 18, 2009 2:06 AM

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

Comment #203 - Posted by: TomO/43/M/200 at December 18, 2009 2:46 AM

185
205
215
220
225 fail X3
215 fail X2
205
205
205

A little off today, but not bad for not doing heavy Cleans for a while.

Comment #204 - Posted by: Uncle Rico 31/M/72"/183 at December 18, 2009 3:29 AM

hang cleaned a bunch of singles first, got up to 195 and did that a couple times. Still can't get 200 or 205. After that, practiced form for squat cleans at 135, 155 and 175.

Comment #205 - Posted by: kafkaBro at December 18, 2009 4:14 AM

M/35/6'/212#

Still working on form. Today was a big step forward, feel like I got the form down a lot better.

100
120
140
150
160
170 (f)
170 (PR)

Comment #206 - Posted by: EREK at December 18, 2009 4:17 AM

m/45/165

135-135-145-155-165(PR)-175(f)-155

Comment #207 - Posted by: panger at December 18, 2009 4:19 AM

WOD - 135/ 140/ 145/ 155/ 160(fail)/ 160/ 165(PR)

All very squatty.

Comment #208 - Posted by: rebar [51y/m/11st01/70"] at December 18, 2009 4:35 AM

28/m/6/217

CFWU X 2

225-245-255-265-275-285f-245-255

amrap in 15 min
3 box jumps (32")
6 ohs (95#)
9 dl (225#)
1 15 ft rope ascent

completed 6 rounds

Comment #209 - Posted by: cl at December 18, 2009 5:36 AM

wu squat/pushup/situps/samson/jumprope/dead hang pullups

first real time at these squat cleans:

65# x 5
75# x 3 for form work

80-90-115-125-135(f)-125-125

mind messed with me on the 135, i can clean it, i cannot squat clean it.....

cool down: 50 sdhp 45# bar

feelin good.

have added du's and dead hang pullups and TGU's to my warm up cycles to work and practice at them.

later

running CFE 15 min TT next day.

Comment #210 - Posted by: bertS at December 18, 2009 6:20 AM

95
100
105
115
125f
125f
125f
125f
125f
120 PR

Comment #211 - Posted by: brittk at December 18, 2009 6:28 AM

M/35/172

115, 145, 145, 145, 165, 165

No 7th set due to neck spasm on the 6th set.

Comment #212 - Posted by: BillB at December 18, 2009 6:35 AM

M/47/71/200

135
155
165
185
195
200
205

I love this WOD, but performing max Olympic lifts without bumper plates is really tough. It seems the risk of injury comes mainly from trying to recover a failed attempt with iron plates. I also think it cuts down the max weight b/c you've got to hold something back for recovering the weight.

Comment #213 - Posted by: Tom Foolery at December 18, 2009 6:42 AM

115
135f
135f
130
130
130
130

Comment #214 - Posted by: Trac Nguyen M/28/148/5'7" at December 18, 2009 7:12 AM

F/35/5'2"/125#

65#
75#
75#
75#
80#
80#
80#

Comment #215 - Posted by: Spy at December 18, 2009 7:22 AM

Great job Nichole! Those kids are great, so much fun and a great workout.

Comment #216 - Posted by: Dan S. at December 18, 2009 7:25 AM

all sets @ 155#. Felt hungry for higher wgt. Increase to 160# for clean next evolution.

Comment #217 - Posted by: Keenan/m/39/73/208 at December 18, 2009 7:38 AM

comment 116, thanks for the video link. That should help a lot next time. I have some old sports injuries that add to the fear on this one, but I think the real problem is in the bottom, so need to do lots more squats, especially front squats I think.
95
100
105
110
115 failed (couldn't get out of bottom)
110
110
110
lots of form work to be done here

Comment #218 - Posted by: matt m/46/65"/154lb at December 18, 2009 7:45 AM

155
165
175
185
195
205
215 (pr)

Form was a little rough on the last set and I got rushed from someone else needing the weights. I'm pretty sure I could hit 225 next time. Overall felt great though.

Comment #219 - Posted by: JrJordan at December 18, 2009 8:02 AM

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

Went lighter to focus on proper form

Comment #220 - Posted by: Mike at December 18, 2009 8:03 AM

#213 - I agree. I'd love to just drop the weight, but the people at my gym would be pissed.

Comment #221 - Posted by: Mike at December 18, 2009 8:05 AM

as rx'd
could not drop metal weights and had to drop them to thighs and then lower to grnd after each rep.

45, 135, 225, 245, 255 pr

Comment #222 - Posted by: s2 at December 18, 2009 8:13 AM

Our group at the highschool I go to here on Manitoulin Island did our workout yesterday and we did Grace but with Full Squat Cleans instead of Power Cleans and man was that a rough one, i myself was the top of our group with 7:38, but then again... we're only 16-17 pushing 115#-135#

Comment #223 - Posted by: Phil Cress at December 18, 2009 8:34 AM

M/50/5'11"/170
135
145
155
165(tie PR from Feb.)
170(PR)
172.5(PR)
175(PR)

Felt really good today.

Comment #224 - Posted by: Kevin C. at December 18, 2009 8:36 AM

F/ 15/ 5'7"

98 lb squat clean (new PR)

Comment #225 - Posted by: Izzy at December 18, 2009 8:53 AM

Never really done the full squat clean with real weight until last night. Have been incorporating the Burgener WU though, to familiarize myself with the Oly movements.
135-135-155PR-155-155-175PR-135

175 was a little squirrely for reasons of iron plates in a crowded gym apprehension

Comment #226 - Posted by: mr blue at December 18, 2009 9:27 AM

M/43/185/6'

95x1
135x1
155x1
165x1
175x1
175x1
175x1

Comment #227 - Posted by: Jeff at December 18, 2009 9:38 AM

155x2
175x2
185
195PR
195F
195
205PR (it was ugly, but I did it) BW Clean!

Comment #228 - Posted by: Thatcher at December 18, 2009 9:44 AM

CFWU- minus pu's

Ran a mile 10:08
21-15-9
15lb kettle bell swings
10lb turkish get ups
8lb wall balls
(forgot to time this)
Rowed 1 mile 8:30

Comment #229 - Posted by: ~VERVE~~~~~~~~ at December 18, 2009 9:47 AM

M/32/6'3"/201

185-205-215(PR)-220(PR)-225(PR)-205-205

Comment #230 - Posted by: Ben S at December 18, 2009 10:16 AM

131, 151, 161, 177, 187 (PR), 192(PR), 177

Comment #231 - Posted by: Jette 40/M/5'11"/175 at December 18, 2009 10:21 AM

135 x 5
155 x 3
175 x 2
195 x 1
205 x 1
215 x 1PR (200 last)
220 x F

Comment #232 - Posted by: Bells 36/6"1"/195 at December 18, 2009 10:24 AM

135/155/175/185/195/200/210

Comment #233 - Posted by: Wade at December 18, 2009 10:50 AM

135
135
145
145 (form started to suffer)
135
135
135

Comment #234 - Posted by: bradp m/33/6'2"/270 at December 18, 2009 10:51 AM

90,100,110,120,130,140,150 +10lbs

3 rounds:
one arm braced overhead dumbbell press 25lbs
the funky chicken 20lbs

Comment #235 - Posted by: jc at December 18, 2009 11:11 AM

95/105/135/145/155/165/175f/135x10
Using iron weights in a gym, so I cant push it to far.
Did 5k beach run before doing WOD.
Semper Fi!

Comment #236 - Posted by: Burko 47/170/5'10 at December 18, 2009 11:32 AM

This is the first time I ever tried a squat clean, I looked more like I was doing a power clean then squatted then lifted.

I kept the weight down trying to learn form. (Still learning)

M/46/5'8"/180

75
75
75
75
75
75
75

First WOD post, I'll be introducing myself in the foreum later.

Jim

Comment #237 - Posted by: James Hampshire at December 18, 2009 11:35 AM

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

Then five sets of five at 135.

Comment #238 - Posted by: Adam Al. at December 18, 2009 11:37 AM

115
135
145
155
155
155
135

Comment #239 - Posted by: magnus 24/5'8"/155 at December 18, 2009 12:09 PM

PR today! but still a headcase with these
95-115-125-125-130-135-135 (PR 125-135)

Comment #240 - Posted by: Amanda F/19/5'7/180 at December 18, 2009 12:10 PM

m/22/160

Hang Clean... 95-115-125-135-135-135-135-135

x7,5,3,3,3,3,3

Comment #241 - Posted by: Patrick at December 18, 2009 12:22 PM

165, 175, 185, 195, 205, 210, 215(f)

10 lb. better than the last time I did this.

M/24/5'11''/200

Comment #242 - Posted by: Kent at December 18, 2009 12:28 PM

Max @ 175#
135, 155, 160, 165, 170, 175, 170

M35/5'9"/170

Comment #243 - Posted by: Kiko at December 18, 2009 1:06 PM

cleans:135 x 1
cleans:155 x 1
cleans:160 x 1
cleans:165 x 1
cleans:165 x 1
cleans:170 x 1
cleans:170 x 1
I think 170 is a pr

Comment #244 - Posted by: Eburley at December 18, 2009 1:17 PM

135 x 5
155 x 3
175 x 2
185 x 1
205 x 1
225 x 1
235 x 1

M29/6'2"/205

Comment #245 - Posted by: Greg at December 18, 2009 1:18 PM

135
145
155
160
165
170
175
175

Comment #246 - Posted by: MatthewK at December 18, 2009 1:47 PM

Mixed yesterdays and todays workout together.
21, 15, 9 of strict pullups and HSPU
Squat Cleans = 135, 155, 165, 175, 185 (fail), 185, 195
18, 12, 6, 3 of strict pullups and HSPU

Comment #247 - Posted by: Case at December 18, 2009 1:49 PM

M/42/5'11"/175

Hurt left knee doing TGUs so did three rounds of the following:

20 GHD sit-ups
20 Push-ups
20 GHD hip extensions
10 95# Push presses

Comment #248 - Posted by: nutfam at December 18, 2009 2:41 PM

My first time ever doing this exercise. It was hard for me not to do power cleans, which were drilled into my muscle memory in high school. I got a few really good lifts out of it though, when I could tell my body to do it right. I was only working out with 115 though :/

Comment #249 - Posted by: John M23/5'9"/185 at December 18, 2009 2:58 PM

28/m/76kg

70-80-80-85-90(f)-90(f)-90(f) (PB: 90) (kg)

Closer on the third attempt on 90 in that elbows got under. Need to not fear bar.

Comment #250 - Posted by: pz at December 18, 2009 3:01 PM

Denied the opportunity of doing this wod by some wee fanny bawz who dusnae understand the sn or cln & jrk,wants everyone to do bicep curls on a machine,next we'll be getting our trainers and weightlifting shoes risk assessed !!!wee fud !

Comment #251 - Posted by: Pedro Barrera,Scotland at December 18, 2009 3:47 PM

25 min. cardio then wod as rx'd

1 - 95
2 - 115
3 - 135
4 - 135
5 - 140 (shoulders started to hurt)
6 - 145 (")
7 - 145 (very bad form)
*also had to tape up my knee because it was bugging me. will definitely look to up the weight next time
finished it up w/ a 500 meter row in 1:50 (working my way down to 1:25 hopefully soon)

bodyweight - 177

Comment #252 - Posted by: Bobak at December 18, 2009 4:12 PM

24/m/170lbs/70"

165
175
185
195
185
185
195fail

Comment #253 - Posted by: Eric-Fairbanks, Alaska at December 18, 2009 4:13 PM

worked on form

135
145
155
165
175
175

Comment #254 - Posted by: Jorge Montesinos m/26/5"11/194 at December 18, 2009 5:22 PM

as rx'd
200/215/225/230/235/240(F)/240(F)
Racked 240, couldn't get out of the hole!!!

Comment #255 - Posted by: Troy at December 18, 2009 5:22 PM

M/16/5'9-1/2"/ 160lbs
95
115
135
155
175
185
195
205<-- Fail

Comment #256 - Posted by: Logan at December 18, 2009 5:34 PM

155-185-225-245-245-255(miss)-255(miss)-255 PR!

M/34/70/210

Comment #257 - Posted by: B Bowen at December 18, 2009 5:34 PM

M/23/6'3"/195

135
135
155
165
175 F
175
185 F

Comment #258 - Posted by: Derek at December 18, 2009 6:17 PM

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

805 total
previous 855

Comment #259 - Posted by: Ticotexas M/40/69/150 at December 18, 2009 7:00 PM

30/m/71"/185#/Camp Taji, Iraq
U.S. Army - Aviation

CFWU x3

135
155
175
195
205 fail
205 fail
205 fail
200 (PR)

Comment #260 - Posted by: Archer6479 at December 18, 2009 7:01 PM

CFWUx3x15

SC: 155 max

Comment #261 - Posted by: Pete - Decatur, GA at December 18, 2009 7:29 PM

135, 155, 165, 175, 185, 195, 185 (Can't wait to get my bw 205!)

Comment #262 - Posted by: GoBlue at December 18, 2009 8:28 PM

115lbs,125,135,145PB,150PB,160f and 160f KAF

Comment #263 - Posted by: Wayne at December 18, 2009 10:24 PM

35yom / 206lbs

Squat clean 1-1-1-1-1-1-1 reps

95
135
135
135
145
155
155

Started extra light and bumped up. My front squat and deadlift would have allowed a heavier weight, but getting the weight to my shoulders was holding me back. Need to work on the quickness of my elbows and drop.

Comment #264 - Posted by: Bphantom at December 19, 2009 7:21 AM

95/ .. 135

Comment #265 - Posted by: Hale at December 19, 2009 7:25 AM

As rx'd

165-185-195f-195-200f-200-200

090217: 155-165-165-175-185-195-205

Comment #266 - Posted by: cory at December 19, 2009 7:51 AM

Subbed 100 burpees
4:57-pr

Comment #267 - Posted by: Mad Max at December 19, 2009 8:39 AM

235(pr)

Comment #268 - Posted by: gunnar m/38/190/73" at December 19, 2009 9:05 AM

Burgener WU, 135x1x3
205-215-225-235-243-253fx3

Very frustrating fails on the 253 - I had the bar high enough to almost power clean it (confirmed watching video), but couldn't seem to secure it in the rack. Weird. One of those things.

40yom/185 - all wts in lb.

Comment #269 - Posted by: Dale_Saran at December 19, 2009 9:59 AM

CFWU then wk2 of OL schedule:

Press:95x5-120x5-135x3-170x1-180x1
Snatch:90x5-120x3-130x3-150x3-170x3
Cleanx1:

145-175-200-225-225-235F-230F

Multiple failed attempts at the higher weights. Should have gone lighter on the press and snatches.

later,
b
m/33/5'8-1/2"/169

Comment #270 - Posted by: brian p at December 19, 2009 10:03 AM

49/m/190

205,210,215,215, two twenty fiv..., two twent..., 205,205,205

Comment #271 - Posted by: denob at December 19, 2009 10:04 AM

135x3
185x1
205x1
225x1 failed
225x1 failed
215x1 failed
215x1 failed Ugggh!!!!
205x1

Finished w/3 sets of sumo high pulls to work pulling power at 3x10 @ 135

Next time 215!!!!

Comment #272 - Posted by: Franco M/34/5'8"/173 at December 19, 2009 10:53 AM

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

137
143
148
154 (PR)
160 fail
154
154
154
154
154
154
154

[154]

Comment #273 - Posted by: JonK at December 19, 2009 11:52 AM

Rx'd

165
165
165
165
170
145
145

Tried 175 about a dozen times, with failure on each. Barely got up 170, lost balance on rebound. Losing grip to easily.

Comment #274 - Posted by: BRICEJ m/23/164/5'8" at December 19, 2009 1:12 PM

207
221
241
251
261 pr
265 miss
265 miss

Comment #275 - Posted by: D. Price, Akron, 33/m/215/5'10" at December 19, 2009 1:53 PM

185-205-215-225-235-245-255f

Comment #276 - Posted by: Triff 34/75"/220 at December 19, 2009 2:15 PM

m/38/76/210

145-155-165-175-185PR-195(f-power clean)-175

Then 135x5x3

Word to the comments on iron plates. Definitely a tougher lift mentally when I'm thinking about lowering w/o tearing my elbow apart.

Comment #277 - Posted by: Chas at December 19, 2009 2:29 PM

As Rx'd:
185 - 200 - 205 - 210(pr) - 215(pr) - 220(pr) - 225(PR)

20# PR moving up from 205# last time. Super stoked! My form felt really solid today. Actually failed the first attempt at 225, but knew i could get it so did it again and nailed it :)

Comment #278 - Posted by: Eric Gohl 23/5'10/163 at December 19, 2009 2:35 PM

day 48
m/20/168

not feeling heavy weight so switched it up

10, 9, 8...1
65,65,85,85,95,95,105,105,105,105

Comment #279 - Posted by: jack b at December 19, 2009 3:19 PM

REST DAY

Comment #280 - Posted by: gregorioz at December 19, 2009 3:50 PM

M/22/167#/6'

W/U:
95# x6
135# x4
155# x3

1. 175#
2. 175# (f) weight too far forward
3. 175#
4. 185# (f)
5. 185# (f)
6. 175#
7. 180# (f)

C/D:
135# x5
95# x8

Comment #281 - Posted by: Daniel B at December 19, 2009 4:20 PM

A few days behind
No rain so went for a bike ride to warm up 22 K in 50:41.
then
CFWU3, BWU with 45lbs
Front Squats WU 95x10
Squat Cleans WU 135x3

155-165-175-185-195-200-200
on 4 to 6 minutes rest.
Everything 185 and up are PR's

Comment #282 - Posted by: jon h M/47/145 at December 19, 2009 6:48 PM

Day prior to this: 54 min endurance WOD on the C2
11,550 meters

Comment #283 - Posted by: Mad Max at December 19, 2009 7:17 PM

Did this a few ays late, but...

265 PR

Comment #284 - Posted by: russell - m/26/190 at December 19, 2009 7:27 PM

m/20/190/6'

135
155
175
175
185
195
195

Good stuff- first time doing this one rep maxes, I was pretty intimidated before

Comment #285 - Posted by: Neill at December 19, 2009 9:46 PM

got to 165, still strong
iron+concrete in garage stopped it there
next time use bumpers at work

Comment #286 - Posted by: Ajax at December 19, 2009 11:14 PM

m/31/210
135
145
155
165
165
175(f)
175(PR)

Comment #287 - Posted by: rstrang at December 20, 2009 6:30 AM

pseudo squat cleans:
37x3-41x3-45x3-47x3-49x3

Comment #288 - Posted by: JR78 at December 20, 2009 9:26 AM

m/24/170

135
175
185
195
205
215(fail)
205

Comment #289 - Posted by: Conrad at December 20, 2009 11:21 AM

135
145
155
165
175
185 pr
195 f

Comment #290 - Posted by: al deezy (32-m-155) at December 20, 2009 2:24 PM

M/39/197

135,155,185(F),185,205,215,225

Did 1st 3 attempts as true squat clean and last 4 were done as a power clean with a squat after a few seconds.

7

Comment #291 - Posted by: Red 7 at December 20, 2009 2:47 PM

135, 155, 175, 185, 195, 205, 215, 225, 235f

Comment #292 - Posted by: Greg 37/6'3"/215 at December 20, 2009 3:00 PM

Warmed up with several at 45 and a couple more at 67.

This was my first time doing 1RMs for squat cleans, so wasn't sure where to start or what I would build to, and I obviously got carried away with 111 as my second rep.

89-111(sloppy)-100-100-100-111-115.5-115.5
(using kg plates, hence the odd #s)

Comment #293 - Posted by: Kristina F/26/5'3"/116 at December 20, 2009 4:11 PM

but to clarify - that was the lbs. converted numbers I listed...

Comment #294 - Posted by: Kristina F/26/5'3"/116 at December 20, 2009 4:12 PM

135
145
155
165
175
185
195 (PR)

Attempted 200 on the 8th rep. Got the clean part, but wasn't able to come up from the squat...next time.

Comment #295 - Posted by: Miyagi 29/m/168# at December 20, 2009 4:15 PM

Blerg. 115-135-145-155(f,f)-155-165(f)

Comment #296 - Posted by: Sri from B'ham AL (29/m/5'8"/170) at December 20, 2009 5:43 PM

M/29/6'4"/205

155
165
175
185
195
205 pr
210 f

Comment #297 - Posted by: Brian Panther_CrossFit at December 20, 2009 8:36 PM

135-155-160-160-165-170-175

Comment #298 - Posted by: neil_burger 33/5'8"/160/M at December 21, 2009 6:22 AM

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

Comment #299 - Posted by: GAC 26/M/6'4/185 at December 21, 2009 10:07 AM

145
155
165
175
185
200 (PR!)
205 (f)

then did 30 ring MUs 12:07

Comment #300 - Posted by: Eamon at December 21, 2009 2:57 PM

CFWUx3
SQCL: 95,100,105,110,115,120,125
PB by 10lb

Comment #301 - Posted by: Harpo at December 21, 2009 4:45 PM

95
135
155
175
190
205(PR)
215(F)
215(PR!)

Comment #302 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at December 21, 2009 5:40 PM

195lb was final max weight. ironically, I did this last 1rm as a power clean not a squat clean- indicative of how much this is just a form/flexibility issue for me. strength is there

Comment #303 - Posted by: glee at December 22, 2009 12:09 AM

95
115
135
145
155
165
175 - ugly

Comment #304 - Posted by: bookworm - 175 lbs at December 22, 2009 9:22 AM

as rx'd: 45-95-115-125-135-145-155
actually had good form all the way till 155 lbs

Comment #305 - Posted by: Go at December 22, 2009 6:07 PM

45/55/65/70/75/80/85

Comment #306 - Posted by: Crystal 26/125/5'4" at December 22, 2009 8:12 PM

65
95
115
135
145
155(PR)
155

Comment #307 - Posted by: Tiberius at December 23, 2009 2:24 PM

70kg
80kg
80kg (ugly)
80kg
80kg
80kg
80kg

Comment #308 - Posted by: JT at December 23, 2009 3:28 PM

185, 190, 195, 200, 205, 210, 215(f)

Compare to:
090217 - 155, 170, 185, 195, 200, 205(f), 205(f)
081028 - 135, 155, 170, 185, 195, 200, 205

Comment #309 - Posted by: B. Rhaly at December 23, 2009 3:40 PM

CFWU
Squat Cleans
w/u 135/3
145/1; 155/1; 165/1; 170/1; 175/1; 180/1; 185/1
CFE 20min TT - C2 - 4822m
M/48/193#/72"

Comment #310 - Posted by: RB at December 24, 2009 7:59 AM

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

C&J's

Comment #311 - Posted by: Rich P at December 24, 2009 10:16 AM

M/20/5'10/130

Dumbbell squat clean

79
97
106
114
123-f
123-f
97

previous PR is 123, but haven't done DB cleans for a while so could have been technique.

Comment #312 - Posted by: Josh R at December 24, 2009 12:20 PM

155, 185, 195, 205, 210, 215

Comment #313 - Posted by: MikeyPaul/m/28/170/5'8" at December 24, 2009 2:26 PM

m/36/5'9/176
CFWU-3. Reg. Superman. Burgener. DU. Inversion.
WU 135X3
165,175,185,190,195,200,205-PR
Pretty good job exploding when weight got to mid thighs. Didn't think much about getting knees back to keep back more parallel to floor.
2/17/09:
165,175,185,185,190,195,200
10/28/08:
165,175,185,185,190,190,190

Comment #314 - Posted by: jrm at December 24, 2009 6:02 PM

Theresa: 82/87/92/97/102/107(f)102(f)

Mark: to post later

Comment #315 - Posted by: Mark & Theresa at December 24, 2009 6:09 PM

Theresa: 82/87/92/97/102/107(f)/102(f)

Mark: to post later

Comment #316 - Posted by: Mark & Theresa at December 24, 2009 6:12 PM

Squat clean 1-1-1-1-1-1-1 reps SUB Power Clean & Front squat

135-140-145-150-155-160-165
------------------------------------
Compare to 090217

140-145-150-155-160-165-170

Comment #317 - Posted by: Louis Herrera 50 70" 181 at December 25, 2009 9:59 PM

155-185-195-205-215-220

Comment #318 - Posted by: Jon Davila at December 26, 2009 6:31 PM

135,145,155,165,175,185,190

Comment #319 - Posted by: morisong at December 26, 2009 7:17 PM

135
145
150
155 (f)
145
145
145
145

Comment #320 - Posted by: cbecker at December 28, 2009 11:54 AM

135lb
145lb
155lb
165lb
170lb (match PR)
175lb (power cleaned, not into full squat)
155lb

Comment #321 - Posted by: R.Lee_Seattle at December 29, 2009 1:47 PM

M/34/170

Swim (speed day)-1750m total
rinse off then:
CFWUx3 (minus back ext)
Squat clean 1-1-1-1-1-1-1 reps
65-85-95-105-115-125-135

Comment #322 - Posted by: Chad at December 30, 2009 2:52 PM

155
165
175
185
190
195 (got it though did not rack properly on shoulders)
185

Comment #323 - Posted by: Kevin at December 31, 2009 4:28 AM

115/115/120/120/125/125/125

M/26

Comment #324 - Posted by: Joshua at January 3, 2010 4:04 PM

155, 165, 175, 180, 185, 190, 195

Comment #325 - Posted by: Manchild at January 4, 2010 2:41 PM

warmup 95# x 3 reps x 2 sets
105
110
115
125
135
145f
140
next time start higher or at same wgt and increase by more wgt for next set

Comment #326 - Posted by: PB m/42/6'/155 at January 7, 2010 7:06 AM

29/m/185

155
165
175
185
195
205
215

start w/ 165 and work up next time

Comment #327 - Posted by: MoGreene at January 8, 2010 4:17 AM

34 yom.

135
155
185
185
205
215(PR)
215 fail x3

Comment #328 - Posted by: kgw at January 8, 2010 10:21 AM

44 yom 203 lbs.

1 1/4 mile run wu

115 x 9 for form
135 x 2

Comment #329 - Posted by: Speedster at January 8, 2010 12:07 PM

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

Comment #330 - Posted by: chaps at January 11, 2010 10:27 AM

Bergener warm up
Snatch jump w/pvc x 10
Mid hang snatch pull w/pvc x 10
95# clean x 5
115# clean x 5
135-155-165-175(f)-170-170

Comment #331 - Posted by: Anthony Rubino at January 13, 2010 6:56 AM

Cleans 7x1 (135, 145, 155, 165, 175, 185, 195[F])

Comment #332 - Posted by: TheROB at January 17, 2010 10:50 AM

135,185,225,255,275,295,305(missed),305(missed)
power cleans

Comment #333 - Posted by: TROY at January 20, 2010 10:33 AM

CFWU x3
BWU
WOD:135,155,175,195,215(f),215,225(f),225(PR),230(f),230(f),195

Extra weight training: 225bp 2x12, 45dbcurl 2x12, 80cabletriext 2x12

Comment #334 - Posted by: basebplyr1 (m,31,6'3",215) at January 28, 2010 6:18 AM

31/m/165/65"
135
155
175
185
195
205
205
215(F)

Comment #335 - Posted by: ac at February 9, 2010 12:39 PM

WOD
Squat clean 1-1-1-1-1-1-1 reps

80kg-81kg-82.5kg-83kg-84kg-85kg-85kg

Comment #336 - Posted by: Pedro Barrera,Scotland at February 12, 2010 5:19 PM

125
135
145
155
165
170
175(PR)

Comment #337 - Posted by: smithwick's at February 23, 2010 10:19 PM

155
155
155
155
165
165
165

Comment #338 - Posted by: dcyn at April 12, 2011 7:07 PM

waoow two heavy days, split n jerk then back squat....quite unusual ....but i m cool with that ;)

Comment #339 - Posted by: ouadi laurent at September 14, 2013 12:37 AM
Post a comment






Remember personal info?