January 8, 2010

Friday 100108

Power clean 1-1-1-1-1-1-1 reps

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Daniel Ganley, Syracuse, NY


"Getting Started" with CrossFit Verve, a CrossFit Journal preview video [wmv] [mov]


Chuck Liddell imitates Greg "Phenomunson" - video

Posted by lauren at January 8, 2010 5:00 PM
Comments

I can't wait to attack this WOD.

Thanks Coach G!

Comment #1 - Posted by: bo_D at January 7, 2010 5:00 PM

I am shocked! No pullups???

Comment #2 - Posted by: tom at January 7, 2010 5:01 PM

Sweet! Thought 'grace' was coming up but this'll do!

Comment #3 - Posted by: Ka at January 7, 2010 5:02 PM

Looking for over 170 if I'm not as SORE as I am right now..

I'm going to roll out like crazy tonight and tomorrow and see if that helps a little

Comment #4 - Posted by: AllisonNYC_25/5'2/127 at January 7, 2010 5:03 PM

don't forget your pullups during warmup Tom...

This is gonna be fun.

Comment #5 - Posted by: dan m at January 7, 2010 5:14 PM

Finally moving some weight, thanks Coach.

Comment #6 - Posted by: Ryan B at January 7, 2010 5:18 PM

Can't wait!

Comment #7 - Posted by: Andrew at January 7, 2010 5:21 PM

Go Central NY........nice pic!

Comment #8 - Posted by: Ben M/30/5'10"/195 at January 7, 2010 5:23 PM

Awesome set up!!
Damn, really want to do this but am on holidays with no weights avaliable. oh well, more bodyweight workouts for me!!

Comment #9 - Posted by: Easton - M/19/78kg/179cm at January 7, 2010 5:23 PM

i'm lovin the 'cuse pic... now THAT is dedication

Comment #10 - Posted by: travis at January 7, 2010 5:34 PM

I'm more intrigued to see how many hits this post will generate on that youtube video.

Comment #11 - Posted by: Craig at January 7, 2010 5:41 PM

Where are the nutrition certs?

Comment #12 - Posted by: mreH at January 7, 2010 5:46 PM

Just checked out the youtube video. I'm very new to CrossFit and I've never lifted like that before. I'm working out at a local gym. Should I attempt this with a light weight to try to get the form? Is there a substitution I can do instead? Any help would be appreciated. Thanks.

Comment #13 - Posted by: Casey at January 7, 2010 5:49 PM

really excited about this.

Was inspired from the Mikko video to use my rest day to do the 2008 DL/Burpee WOD. 5.04. He is a machine

Comment #14 - Posted by: nick in sydney m/38/6ft/183 at January 7, 2010 5:53 PM

#13
Casey wait for Bingo's post but I'd get the form down then attempt max reps. Each set is to try an find your max rep.

Comment #15 - Posted by: Max at January 7, 2010 5:53 PM

Hey! You're back. You took yesterday off, right?

Just to review, for the month of January my gift to experienced posters is "pre-answering" the questions that all of you newcomers bring to the table after your New Year's resolutions.

This is a good place to introduce the "Compare To" above. See it up there? In blue, right under "Post loads to comments"? It hasn't been there for a couple of days because you've been treated to new WOD's. Clicking on "Compare To" actually makes reading bingo posts irrelevant; 99% of your questions have been asked before, and the answer will appear in the first 50 posts 99% of the time.

A Crossfit strength day. Yes, this is all you do today. After your CF warm-up, of course. You DO do the CFWU, right? It's in the FAQ, and one Greg Amundson (caricatured by the Chuck Liddel today's video) demonstrates one version of the CFWU in the "Exercises and Demo" section.

Where was I? Oh yeah...a Crossfit strength day. Power Cleans. Unless designated a "hang" clean, a clean starts with the weight on the floor. A clean involves lifting the weight from the floor to the front rack position. A "power" clean means that you "catch" the weight in no more than a quarter squat. From the floor to the rack WITHOUT a full front squat. If you fail to lift the weight, or if you must catch the weight in more than a quarter squat the rep is a fail. Videos...you guessed it...left side of the main page under "Exercises".

1-1-1-1-1-1-1...Whaaa? This simply means that you are doing 7 one rep attempts, that you are seeking your one-rep max power clean. Warm-up with lighter weights and then start to approach, and then achieve your 1-rep max. Rest as much as necessary between set/efforts, typically 3-5 minutes. Enough to re-charge but not enough to cool down. You should be fried when this is done, your CNS crispy after max efforts and max intensity. This is how we get strong at Crossfit.

You're new--careful not to be seduced into doing anything else today. Anything you do today is sure to show up in tomorrow's WOD. This is all we do until you know that you can do more.

Keep your eyes peeled for DJ--he loves these days. 3-2-1...Go.

Comment #16 - Posted by: bingo at January 7, 2010 5:58 PM

Newbie post in the filter...

By the way, if you have never done "cleans" or "power cleans" today is NOT the day to go for a one-rep max. Work on form/skill with a PVC pipe. Look up the "Burgener warm-up" and practice that.

Comment #17 - Posted by: bingo at January 7, 2010 6:00 PM

I have a quick nutrition question for anyone willing to share their knowledge. Thanks in advance for any polite responses! What does a crossfitter eat immediately after a workout? A protein shake? Whole milk? 2% milk? A full meal? Something else? Nothing at all? I currently take a protein shake but wonder if it is the most efficient use of calories post-workout.

Comment #18 - Posted by: Mark B. at January 7, 2010 6:04 PM

I dig =)

Comment #19 - Posted by: Marcus Buffaloe at January 7, 2010 6:07 PM

When I first learned to clean about 3 weeks ago I could only do 48.5kg :)

51kg
56kg
61kg
63.5kg
63.5kg
63.5kg
61kg

Comment #20 - Posted by: David at January 7, 2010 6:08 PM

I saw that video years ago and never realized who he was impersonating until now

Comment #21 - Posted by: thatguy at January 7, 2010 6:08 PM

So excited for this

Comment #22 - Posted by: Big Mike at January 7, 2010 6:08 PM

Mark B.

Most people on here follow a paleo style diet (google it and you find a good explanation). I typically eat an apple or some other fruit on my way to the gym in the morning (my stomach is not up for a whole lot more at 0600). After a wod, I typically have whole milk cottage cheese and a cup of coffee. Cottage cheese really is an ideal food if you can stomach dairy, high in protein, with a good ratio of carbs and fat. After this I snack on almonds and jerky til lunch.

Comment #23 - Posted by: dan m at January 7, 2010 6:12 PM

I live in Syracuse and Coach and Work out at CrossFit Dewitt! Where are these people!!?? I wanna know them!

Comment #24 - Posted by: Austin M at January 7, 2010 6:17 PM

make up "Cindy" with 30 pounds vest OUCH!! 20 rounds + 5 pull-ups + 10 push-ups + 9 squats......SNC get NUTS after it

PROPS TO THE FRAT, BIG HUGS TO THE CF FAMILY

Comment #25 - Posted by: s´more at January 7, 2010 6:20 PM

whats the sub workout?

Comment #26 - Posted by: jack b at January 7, 2010 6:22 PM

That is one of the most bad @ss places to work out I have seen in a while.

Great pic!!!!!!

Comment #27 - Posted by: Pat Sherwood at January 7, 2010 6:24 PM

Yes I have a friend that has no weights way could be a good sub

Comment #28 - Posted by: Juan 15 at January 7, 2010 6:25 PM

Those boys are BAD A$$~WAY TO GRIND IT OUT!

Comment #29 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at January 7, 2010 6:26 PM

keep fellow Crossfitter, Luna in your thoughts. He went to the ER several hours ago for a possible case of Rhabdo

Comment #30 - Posted by: pelch at January 7, 2010 6:30 PM

is 1-1-1-1-1-1-1 reps, another way of saying 7 reps? and you do as many as you can for all 7 reps. do you take any breaks? Can you just use what ever amount of weight you feel safe for yourself or is there some recommendation?

Comment #31 - Posted by: mary at January 7, 2010 6:35 PM

#17 mark

In a blender I put 3 raw eggs, 1 bananna, 1 cup blueberrys, and enough 2% milk to blend smooth. If you need more fat add almond butter or olive oil.

Comment #32 - Posted by: Walter at January 7, 2010 6:40 PM

RHABDO UPDATE: Crossfitter Luna, my good friend who I introduced to Crossfit has been admitted to a hospital in Virginia Beach with CPK levels of 144,000 and traces of liver enzymes.

Comment #33 - Posted by: pelch at January 7, 2010 6:40 PM

Mary #31:
1-1-1-1-1-1-1 means you do a total of 7 singles. For each lift, take your time, set up and give a max effort. A good way to approach this is to work your way up to the heaviest weight you can Power Clean and then do that weight 6 more times. If you fail on a heavy single rep, you should still count that as one of your 7 lifts and either try that weight again or go down a bit for the next lift.

Comment #34 - Posted by: Jesco at January 7, 2010 6:40 PM

thanks

Comment #35 - Posted by: mary at January 7, 2010 6:53 PM

Woo hoo Syracuuuuuuse!
We laugh when the workout includes "virtual shoveling."

Get well soon Luna.

Comment #36 - Posted by: saracuse at January 7, 2010 6:58 PM

I love power cleans! Looking forward to this!

Comment #37 - Posted by: J at January 7, 2010 7:04 PM

yea upstate NY!!! So So SOOOO excited for a lift day. :)

Comment #38 - Posted by: Diana 5'9/F/150/25 at January 7, 2010 7:05 PM

Does anybody here experience digestive issues (i.e. increased time in the can) when he/she ups fat intake? I have not even gotten to 1.5x Zone block proportion and am having issues. Does this wear off when my system gets more used to it, so I should just stick it out? Thank you in advance.

Comment #39 - Posted by: Tom in OKC at January 7, 2010 7:12 PM

Running wod tonight in the dark
run 1 mile rest 5 min 3 rounds
7:57
7:43
7:49 Yeah BOI!!! Havent run sub 8s in ions!!! Thank you Paleo! For those gettin on the Paleo bandwagon, come see me&Pony @ paleochix

Comment #40 - Posted by: Cookie 42/5'6'/mom of 3/ at January 7, 2010 7:19 PM

Our football district champs here in Texas did Crossfit Football for 4 months this year

Comment #41 - Posted by: lupedec at January 7, 2010 7:20 PM

Oh!!! My favorite lift!

BUT.. I'm fitting in a x country ski before work on my brand new skis (Christmas present) in Gatineau Park instead. It will be an aestheic experience as well as a workout. I'll certainly make this one up as soon as I can

Comment #42 - Posted by: JuliePlatt at January 7, 2010 7:22 PM

THE ICEMAN!!!

Comment #43 - Posted by: juangar at January 7, 2010 7:24 PM

Maybe Texas(TU) football should take up crossfit.

Comment #44 - Posted by: Rock at January 7, 2010 8:08 PM

m/27/160
145
155
165
175
185
190(PR)
195(failed)

Comment #45 - Posted by: travis at January 7, 2010 8:31 PM

#34 Jesco and #35 Mary,

The way I typically see max effort days (like today) performed is to work up to the heaviest weight you lift, while maintaining great form, but to include your "work up weights" in the seven. Doing lots of straight sets with a high percentage of your maximum is extremely strenous on the central nervous system and arguably less productive. Here is an example of two possible workouts by the same athlete:

200-200-200-200-200-200-200

160-170-180-190-200-210-220

It's that last set of the second workout, that true max effort where gains are to be found.

Comment #46 - Posted by: Ben Moskowitz at January 7, 2010 8:32 PM

#17 Mark B, you have about an hour window post workout where your body can best replenish carbo stores and uptake protein for recovery and muscle repair. Many athletes will use that window to get a shot of protein + carbs, while balancing protein, carbs, and fat in the rest of your diet is the best policy, this is kind of a specific step away from that formula just to quickly and effectively replenish stores your body needs post workout. So a protein shake is good, but I would suggest eating some carbs along with it, not only to replenish carb stores but also to spike your insulin a bit to help a more efficient uptake and use of your protein.

Comment #47 - Posted by: Dani at January 7, 2010 9:20 PM

That outdoors Syracuse Gym is the absolute best I have ever seen. Can't envy those guys enough.

Comment #48 - Posted by: KOS at January 7, 2010 9:20 PM

Any idea what song (title or artist) was playing during the Getting Started with CrossFit Verve video?

Comment #49 - Posted by: James - M/34/5'11"/180 at January 7, 2010 9:22 PM

30/M/150/5'10 (MTN WARRIOR)

Question?

At what weight wold you start if you have never try power cleans at 1 x RM, how ever your squat clean 1 x Max PR is 155 (which is mine) I already got the form down but never actually try 1 x RM of Power cleans. what could be a good weight to start?

Thank you-

SANTI

Comment #50 - Posted by: Santi at January 7, 2010 9:24 PM

m/44/185

7 sets 205lbs.

Comment #51 - Posted by: cosmo at January 7, 2010 9:43 PM

MarkB #17

So far I agree with everyone else's suggestions. I don't however follow the Paleo Diet. So this is what has worked for me in the past.

20 Mins prior to training, I mix one scoop of choclate whey protein (I use 100% Gold Standard Whey by Optimum Nutrition) with 20oz of Fruit Punch Gatorade and begin sipping. This helps to spike my insulin while I work and that particular protein enters the body very quickly. I slowly sip this drink all the way through training and finish it off at the end of my workout.

At 30 mins after training training, I mix 75grams of all natural plain oatmeal and 2 scoops of protein (brand mentioned above) with very little water. I mix until it comes to a paste-like consistancy. I personally think it tastes amazing, its very easy and provides a ton of energy for me throughout the rest of the day. I will follow this up about an hour later with either a bannana or apple & all natural peanut butter.

I followed this routine while doing Crossfit in Iraq, along with a balanced diet, and lost 20lbs of blah. I was definitely in the best shape of my life. I also was never sore, optimum nutrition has alot of Glutamine in there protein.

Hope this helps.

Definitely looking forward to some high numbers with this workout.

Comment #52 - Posted by: BillyRad 6'2"/225/28/M at January 7, 2010 9:54 PM

Chuck VS Greg A

GO

Comment #53 - Posted by: Archon at January 7, 2010 9:56 PM

#48 Dani: You are sorta right and the way I described the lift was meant only for the Power Clean which is much different than something like a DL. For most people, max PCs are not huge weights relative to how much they can pull off the ground in a DL. For one thing, technique is a bigger limiting factor than strength for most people. For a set of PCs I would go as heavy as I could on all 7 work sets. If you have really good technique, you might be different but its been my experience at least that most people can hit a 1RM PC quite a few times in a row (Cleans are a different story).
With a DL or Back Squat you are absolutely right (don't go for 7 consecutive 1RMs!)except I would do warm up sets first until I got to around 85% of my 1RM. I would use that as the first of my 7 singles and add weight from there until I hit something close to a true 1RM on the 7th lift.


Comment #54 - Posted by: Jesco at January 7, 2010 11:17 PM

I think you mean Ben #47 - all good

Comment #55 - Posted by: Dani at January 8, 2010 12:23 AM

whats the best way of tracking your crossfit progress, at the moment i print out the work out and write my time on the print out and keep them all in a folder but its a hassle. if you post your work outs in message board is the a way to search for your post to compare it with others.

Comment #56 - Posted by: adamz at January 8, 2010 1:09 AM

You know, its been like 2 weeks since I have been to the CF BrandX site thanks to Bingo, and now...I with anticipation of his daily memo, I dont see it? Was really looking forwar to the power vs. hanging explination!

Comment #57 - Posted by: lost at January 8, 2010 1:33 AM

Sweet crossfit set up. Outside in the snow. Now that's what I am talken about. You guys rock.....

Comment #58 - Posted by: Kevin at January 8, 2010 2:02 AM

Power Cleans:

165-165-175-175-185-195F-195F

185 PR

34/175/5"9"

Comment #59 - Posted by: Jeff Wood at January 8, 2010 3:41 AM

Haven't done a whole lot of PC's before but my forms pretty fair. Need to get under it a bit more.

2x 175
5x 200

Did 2.5k row for extra burn. Want to lose a little extra before I get back to the states.

Hoping for bench sets next!

Comment #60 - Posted by: Joshua Pine at January 8, 2010 4:06 AM

I LOVE powercleans!

I ran 5 minutes on my indoor treadmill for a warmup, went out to my unheated barn (29 degrees here in PA), did the following:

135, 155, 165, 175, 185, 190, 195(fail)/185

Then I shoveled 2" of snow off half the neighborhood. :)

wooohooo

Comment #61 - Posted by: steve at January 8, 2010 4:21 AM

Way to go, Syracuse! We're with you all the way, outdoors for every WOD.

These last few weeks have been rough. It gets down to about 70 before the sun comes up, and we're going through cans of bug spray. We'll be thinking about you.

USCG - Puerto Rico

Comment #62 - Posted by: TRN III at January 8, 2010 4:26 AM

I love the pic, now no one in my gym can complain about anything, ever. That is 100% hardcore!!

Keep it up!

Comment #63 - Posted by: Jesse at January 8, 2010 4:33 AM

135
155
175
185
190
195
205(failed)

Comment #64 - Posted by: patrick at January 8, 2010 4:40 AM

135,155,175,185,190,195,205(failed)

Comment #65 - Posted by: patrick at January 8, 2010 4:45 AM

Crossfit Sri Ram Ashram, Haridwar, India

Vijai Raj m/5'7/130
154-159-165-170-172-174-176F

Bachendra m/5'5/143
Topped at 56kg (123.2lb)

Uttam m/5'7/130
154-159-165-170-172-174F-174F

Gautam m/5'7/130
150-154-159-165-170-172F-172F

Arvind m/5'7/139
148-150-154-159-165-170F-170F

Comment #66 - Posted by: rashmi at January 8, 2010 4:48 AM

adamz #55 - To track my progress, I set up a blog throught blogspot.

After every WOD, I enter my data along with some tags. For example, after doing Cindy, I'll post an entry with my data, then add "Cindy", "pull ups", "push ups", and "squats" as tags. I can go back and search for "Cindy" and it'll pull up every Cindy I've done. Or I could search for "pull ups" and I'll get every WOD that had pull ups.

Since it web-based, I can access it when I'm on the road or at work, too. I'm no computer wiz, but it was very easy to set up.

Comment #67 - Posted by: IlliniJason at January 8, 2010 4:59 AM

Awesome pic!

Comment #68 - Posted by: dmarsh at January 8, 2010 5:00 AM

i am new to this, what does 1-1-1-1-1-1-1 mean?

Comment #69 - Posted by: Gary at January 8, 2010 5:03 AM

M/29/145lb/5'6"

CFWU x 3

135-155-165-175(F)-175(F)-175(PR)-185(F)

15 kness to elbows x3
10 sledgehammer hits x3
10 ring dips x3

i was too in my head today. oh well, still improved. i look forward to the next oly lift workout.

Comment #70 - Posted by: Mike at January 8, 2010 5:14 AM

Will hit these later tonight.

First bar muscle-up last nite - stoked. Next stop, rings.

Comment #71 - Posted by: Mel 36m/5'10"/170 at January 8, 2010 5:15 AM

Mark B.

After your workout try to get in half your day's worth of carbs (veggies) and a good protein (anything that used to have a face or sole). The sugars in fruit post WOD will limit your lean muscle gains so stick with veggies. Try to get it in within an hour of your workout.

Each post workout meal should be based on the type of workout and how hard you pushed yourself. Some athletes will also eat a full balanced meal w/ fats about an hour after their post workout meal.

This varies from athlete to athlete and is hard to make a generalization, but play w/it and see what works best for you. Keep a food log and write down what you ate, how your body felt recovery wise, how your workout felt the next day.

Comment #72 - Posted by: andrew romeo at January 8, 2010 5:19 AM

As rx'd

145-165-185-195-205-210PR

Thanks Coach!

Comment #73 - Posted by: Hugh McConnell at January 8, 2010 5:23 AM

185,195,200,205,210,215,220,225,230
many failed attempts @ 220,225

Comment #74 - Posted by: joecam 35/M/185 at January 8, 2010 5:23 AM

28/6'8"/226

100k across

Comment #75 - Posted by: Stretch at January 8, 2010 5:26 AM

Old powerlifter, new crossfitter
145, 155, 165, 175, 185, 195F, 185

Comment #76 - Posted by: JimC at January 8, 2010 5:27 AM

M/63/198-Power clean 1-1-1-1-1-1-1 reps
135-157-157-162 (NEW PR!)-162-162- 168 (F-2X)

Comment #77 - Posted by: peejay2 at January 8, 2010 5:30 AM

Newbie post now up at #16. Cheers.

Comment #78 - Posted by: bingo at January 8, 2010 5:50 AM

Can anyone help me get in contact with the affiliate in the picture? I have some questions about the wooden equipment in the picture.

Thanks
Rob

Comment #79 - Posted by: Rob B at January 8, 2010 5:51 AM

Got 163 ..
Failed at 168. (Current PR) Didn't have the heart to try and fail a second time.
143-153-158-163-168f-153

Overall everything felt heavy this morning. Dropped the weight to 153 to see if I could get a little faster and some extra confidence.. Didn't work.. That felt heavy, too!

I think I need an extra day or two of rest. I feel totally worked - no energy, speed or pep in my step.

Bummed..but there's always next time :)

Comment #80 - Posted by: AllisonNYC_25/5'2/127 at January 8, 2010 5:54 AM

Are there any problems working out in a consistently cold environment (say 40 - 45 degrees)? My garage is reeeaaally cold, and space heaters only do so much...is this bad for me?

Comment #81 - Posted by: pjon at January 8, 2010 6:10 AM

I live in Syracuse and haven't been able to find crossfitters. Where are these people? Anyone have information on syracuse boxes?

Comment #82 - Posted by: Jacob A. at January 8, 2010 6:15 AM

Restarting crossfit after a 10 month hiatus.
115
135
135
135
155
155
165

Comment #83 - Posted by: upjhoult at January 8, 2010 6:27 AM

135
155
185
205
225
245 (new PR)
275 F

Felt bad after failing last attempt, and didn't want to end on a low note, so did some push-ups (3x50) & pull-ups (3x15). Also, next time I am going to start at a higher weight.

Comment #84 - Posted by: MBF m/27/6'/210 at January 8, 2010 6:40 AM

Just read #46 -

Yeah, I totally see your point. I'll adjust next time

Comment #85 - Posted by: MBF m/27/6'/210 at January 8, 2010 6:42 AM

M/35/72"/238

Thanks bingo for the note on the Burgener w/u. I have no prior experience with O/L. Didn't do the WOD for weight, but after the w/u, just did some power cleans with light weight (starting with an empty bar) for form (it sucks). My biggest problem is with my wrists being able to flex back far enough when getting the bar up onto my shoulders. I've read enough in the CFJ to know how to work on it, and I have. I'm still working on it.

For pjon, #80, just remember to wear thin gloves if you're going to be handling a bar. I'm in Alaska, and I've had to do some WODs outside, even in -6, if gyms aren't open. Other than preserving your digits, you should be ok.

US Army Chaplain, Fort Richardson, Alaska

Comment #86 - Posted by: Chappy B at January 8, 2010 6:42 AM

#56 - adamz

There are many websites that offer free membership and track crossfit workouts. Two that I have been playing with to see their benefit are:

http://statulo.us/gym

and

http://www.logsitall.com/login_new.asp?l=12

Comment #87 - Posted by: Brian at January 8, 2010 6:43 AM

32/M/190

115
135
145
150
170 (skipped right over it on accident)
190
210

Comment #88 - Posted by: john g at January 8, 2010 6:45 AM

111
133
155
166
177 (PR!)
188 (PR!!)
188

Comment #89 - Posted by: John m/41/68"/165 at January 8, 2010 6:46 AM

Buy-In (2 rounds)
15 OHS
15 Samson Stretch
15 Shoulder Dislocate w/ Broom
15 Broom Deadlift
15 Squat Stance Jump

WOD
5 (bar) - 3 (90)
110 - 130 - 150 (PR)- 160 (f) - 140 - 150 - 160 (f)

Should have tried 155 on the last attempt, I got it up but it wasnt a clean, more of an ugly high pull. Next time.

Comment #90 - Posted by: J514 at January 8, 2010 6:46 AM

Finished it off with 100 anchored S-U in 3m00s

Comment #91 - Posted by: J514 at January 8, 2010 6:47 AM

bw 165

185x1x2
190x1x4
195x1

Comment #92 - Posted by: paulw at January 8, 2010 6:49 AM

M/28/5'9"/177
165
185
205
210
220
225F
225 New PR!

220# went up as a low power clean, but 225# was pretty much ass-to-ankles. Not sure if I can count that, but a clean none-the-less, and a PR by 10# for that.

Comment #93 - Posted by: Mean Seen at January 8, 2010 6:59 AM

CFWU
power cleans for OHS
situps on steep decline

WOD as Rxed

95
115
135
145F
135
145
155F

Comment #94 - Posted by: rbst m/33/5'10"/194 at January 8, 2010 7:01 AM

'cuse representing.
Warm up:
1. Shovel up a foot snow.
2. Lick flag pole/pull (5 x's)
3. Then CF warm up

They must post some fast times. Get done ASAP and back inside.

Comment #95 - Posted by: alpha01 at January 8, 2010 7:13 AM

M/205/6'0"
165
175
185
195
200
195
195

Comment #96 - Posted by: Law at January 8, 2010 7:15 AM

Not sure if this is considered good for a women and since it was my first time, hopefully my form was ok. I worked my way up to 65lbs (which includes the 35lb bar). I did a 10 minute treadmill warmup and finished with a 10 minute tabata using a jump rope.

Comment #97 - Posted by: Mary Poulin at January 8, 2010 7:16 AM

#95 - good job Mary!

Comment #98 - Posted by: Cookie 42/5'6"/mom of 3 at January 8, 2010 7:22 AM

Power Clean
205
225
245
265
275(f) twice
225
255

Turkish Getup (each arm)
45 (5 times ea)
60
90
120 (new PR, +10)
130(fail right arm, twice)
120

Comment #99 - Posted by: Kevin Bania, 27yrs, 70", 177lbs, Ramadi, Iraq at January 8, 2010 7:25 AM

Couldn't find a previous PR recorded.
45Kg, 65Kg, 70Kg, 75Kg, 77.5Kg(f), 77.5Kg, 77.5Kg(PR)

Comment #100 - Posted by: Optimistic Dan at January 8, 2010 7:45 AM

m/33/5'10"/192

176
198
208
228 (failed)
228
238 (failed)
238 (failed)

Comment #101 - Posted by: tnikkola at January 8, 2010 7:49 AM

1-1-1-1-1-1-1 Power Cleans

115-135-155-165f-155-165-170

Never really done these before, but satisfied with the numbers. 175, maybe 180 are definitely somewhere inside waiting for next time!

Comment #102 - Posted by: Slav 22/m/68"/153 at January 8, 2010 7:52 AM

m/28/6'0/319!!!

135-185-190-195-200(f)

f/22/5'5"/164

65-75(f)-75(f)-75(f)-70-70

Comment #103 - Posted by: nick.d at January 8, 2010 7:54 AM

33/m/6'4"/212#

cfwu x 3

subbed 3-3-3-3-3-3-3

177x3
177x3
177x3
187x2
187x2
187x2
177x3

Comment #104 - Posted by: dan m at January 8, 2010 7:57 AM

I have a challenge with the Sectionals for the CrossFit games this year. Specifically with the $100 entry fee as well as the $50 charge to spectate?!

I have been involved in waaay larger athletic events that didn't charge anywhere near that for an entry fee......and especially for a QUALIFIER event? HQ is just limiting the number of competitors by charging this and are probably going to alienate many of their athletes because of this. And that is'nt very condusive to growing a sport is it?

And the fact that people who want to go and cheer on their friends and family have to pay $50?! What if a persons spouse, kids and friends want to go and support this person? It's going to cost a small family upwards of $200 just to be there for them!

And who gets all this money anyway? You can bet the facilities who are holding these events get very little as opposed to CrossFit HQ.......

I can understand charging $25 or $30 for a qualifier and maybe $5 to watch, then up it for the actual Games in July.

I have friends at my affiliate who I would like to go and support and like a lot of people right now, finding a spare $50 to spend on something like this is going to be a tough decision.....whats nxt?.....are you guys going to charge $200 to volunteer?!

Comment #105 - Posted by: Timmer at January 8, 2010 7:59 AM

as rx'd

175-185-195-195-200(PR)-200(f)-200

Comment #106 - Posted by: Adam (m/23/5'9"/163) at January 8, 2010 8:25 AM

Any subs/alternative workout suggestions?

I hurt my wrist last time I did cleans and its still not 100%. Thanks in advance

Comment #107 - Posted by: andrew at January 8, 2010 8:28 AM

Just like BillyRad I use ON protein, hits hard and is perfect pre and post WOD.

Luna you will stay in my prayers.

Comment #108 - Posted by: Fallen M/22/5'11"/155/6% at January 8, 2010 8:38 AM

m/57/5'10"/180

Laying off the more technique-y lifts until I learn how to do 'em right next weekend at Montclair certs. I think it's pretty easy to hurt yourself if you do 'em wrong. I am comfortable with deads, squats, and presses, though.

Did this instead of WOD:

5 Rounds For Time:

10 burpees
15 pullups (full ext., no kip)
20 pushups (on the Perfect Pushup)
25 squats

19:20

I repeat: Burpees suck. And they suck the wind out of me. If I did 10 situps instead of 10 burpees I probably would have cut my total time by 30%. I must do more burpees. I must. I must. I must.

jmsny111752

Comment #109 - Posted by: jeff at January 8, 2010 8:41 AM

as rx'd

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

First time maxing power cleans. Ran a 10K yesterday (make up for cf endurance) so I was feeling tired and a bit weak. Could have got 175, just didn't feel like pushing too hard today. Next time I'll get 185.

Comment #110 - Posted by: Simon/29/M/185/5'9" at January 8, 2010 8:47 AM

For the record, that is the best GHD I have ever seen. That thing tops any manufactured piece. TRAIN HARD!

Comment #111 - Posted by: Alex B. at January 8, 2010 8:50 AM

135-145-155-165-170(PR)-175(f)-155-135

Hit a wall on the 5th one.

Comment #112 - Posted by: Pete 20/M/150/5'8" at January 8, 2010 8:56 AM

Carole
F/51/5'6"/130
95
100
105(f)
105(PR)
110(PR)
115(f)
115(f)
New PR is now 110. 10 pounds better than when we did these last May.

Kevin
M/50/5'11"/170
165
175(f) Head wasn't right.
175
180(PR)
185(PR)
190(f)
190(PR)
New PR of 190. 15 pounds better than when we last did these in May.

Comment #113 - Posted by: Kevin C. at January 8, 2010 9:00 AM

I think I'm going to work on technique instead of weight for this one. I've never done a lot of power lifting, so I'm looking forward to learning, but I am a bit nervous too.

Comment #114 - Posted by: Brian M/30/232/6'4" at January 8, 2010 9:03 AM

185
195
205
215
225
235
245 (PR)

Comment #115 - Posted by: Piff at January 8, 2010 9:06 AM

CG E-City CrossFit;
Leary(m/44/5'11/200)
195-205-215(f)-210-215-220(f)x2
Real close with 220!

Comment #116 - Posted by: Dan Leary at January 8, 2010 9:15 AM

cfwu x 3 + push

155,175,175,165,165,155,155

Pretty crummy form on 175's

Grace 6:57

Comment #117 - Posted by: DOPP at January 8, 2010 9:21 AM

#56~ get a notebook and log everything. Copy down the WOD and make any notes (subs, feeling before/after WOD. scaling)

LUNA~ sending CRAZY energy to you. Stay strong.

CFWUx3

Power Cleans:

95, 115, 125, 130PR, 135F, 135F, 135PR Finally got my elbows around the bar fast enough on #7!

Need to rest shoulder/back after that and working some butterfly pull ups...one of my 2010 goals is to nail those suckers. I need Jolie, Speal, or Pat Barber to coach me!

Comment #118 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at January 8, 2010 9:26 AM

135x2
185x4
205x1 weak form

Comment #119 - Posted by: dan325 at January 8, 2010 9:29 AM

DJB 29/M/194
195-205-205-205-195-195-195

Comment #120 - Posted by: Derrick Breaux at January 8, 2010 9:29 AM

I thought working out in my garage was cold. Those guys are insane. I'll never complain again.

155
175
180
185
190 fx3
190 HPC My timing must be off on my shrugs and jumps.
185
185 HPC

Comment #121 - Posted by: Jim D. 49/m/165/5'11" at January 8, 2010 9:36 AM

135
145
155
165
175
185F
175

It was a PB for me. I think that I could have done 185 but I still need more work on form, but it is do-able.

Comment #122 - Posted by: twall 31/M/5'11"/180 at January 8, 2010 9:40 AM

Could anyone help me out with the schematics for that GHD? We could build one of those here in Iraq. I like the layout guys. Don't envy the snow, but would take it over dust for sure. Any way we could work on getting another Cert out here for all of the troops here in Baghdad? We have the affiliate, the interest, and we can find the gear. Thanks.

Comment #123 - Posted by: Mike Snyder- CrossFit Slayer at January 8, 2010 9:46 AM

This pic should be titled: "Stuff Men Do."

Comment #124 - Posted by: Matt at January 8, 2010 9:53 AM

M/35/72"/238

Thanks to bingo for putting a note up ref the Burgener w/u, because I have no prior experience with O/L. After the w/u, went with empty bar or light weights to work strictly on form for the Power Clean. My biggest problem is still with wrist flexibility getting the bar up onto my shoulders. I've read the posts and CFJ articles that mention this and how to increase flexibility, and while I'm working on it, I'm not there yet.

US Army Chaplain, Fort Richardson, Alaska

Comment #125 - Posted by: Chappy B at January 8, 2010 9:53 AM

M/35/72"/238

Thanks to bingo for posting the note on the Burgener w/u. I have no history with O/L, so I used the w/u, and then worked on form with am empty bar and light weights. Still have an issue with wrist flexibility getting the bar onto my shoulders; I've read the postings and CFJ articles that mention it, but I'm still working on it.

US Army Chaplain, Fort Richardson, Alaska

Comment #126 - Posted by: Chappy B at January 8, 2010 9:56 AM

M/35/72"/238

Thanks to bingo for posting the note on the Burgener w/u. I have no history with O/L, so I used the w/u, and then worked on form with am empty bar and light weights. Still have an issue with wrist flexibility getting the bar onto my shoulders; I've read the postings and CFJ articles that mention it, but I'm still working on it.

US Army Chaplain, Fort Richardson, Alaska

Comment #127 - Posted by: Chappy B at January 8, 2010 9:56 AM

Love these wods but gym won't allow cleans. Sooooo sad :(

No clean fun

Comment #128 - Posted by: Elaine, Scotland at January 8, 2010 9:58 AM

M/35/175

135
185F (too ambitious!)
165
170
175
185 (PR)
190F

Comment #129 - Posted by: BillB at January 8, 2010 10:03 AM

155
175
195
205
215
225f
225PR(220 last)

Still need to work on form. Don't feel like I can drop down under it comfortably yet. Need to work on front squats.

Comment #130 - Posted by: Bells 37/6"1"/195 at January 8, 2010 10:05 AM

M/26/140/5'11"

145
155
160
165
170
175(PR)
180(F) head was not in it today

Comment #131 - Posted by: Jon at January 8, 2010 10:10 AM

(135*5) 185-185-205-215(f)-205-205

Comment #132 - Posted by: Big Mike at January 8, 2010 10:17 AM

M/28/195/6'0"

175
185
195 (PR)
195 (F)
185
185
185
195 (PR)

gonna go for 205 next time
sucks not having bumper plates!!!

Comment #133 - Posted by: tom at January 8, 2010 10:20 AM

Mark B.
Do what you feel. I'm doctor and i don't have the truth. I make paleo diet. I think is the best way of nutrition. I don't eat NOTHING before trainning. Inmediately after training take a shake of natural fruit, egg, water and branched aminoacids. Now i'm in my best moment. I train triathlon also and do the same except if the train is longer than 2-3 hours. After the shake i eat proteins-fat (meat or fish or eggs) and carbohidrates in the form of vegetables and salads. I hope you'll find my answer ok. Cheers

Comment #134 - Posted by: Paris Fernández at January 8, 2010 10:27 AM

2010-01-08: 135 to 205(pr), 220F (135X12,8,8 for form work)
2009-05-12: 135,155,165,175,185,190,200,135X6 (pc,bw168)

Comment #135 - Posted by: gs at January 8, 2010 10:30 AM

145
155
165
175 (old PR)
180
185
190 (new PR!)

Comment #136 - Posted by: gary martins at January 8, 2010 10:32 AM

Did the wall ball/pull up wod from the other day. Whew! Those of you that got the chance to do it nice work! If anyone will be in San Diego this weekend for the level 1 I'll see you there!

Comment #137 - Posted by: Speal at January 8, 2010 10:33 AM

Decided to start up CrossFit today as I prepare for the upcoming Golden Gloves tournament (sub-novice). Today was my first run-in with the CrossFit power cleans, and I have seen regular cleans and what I've considered "squat cleans" on this website but both are labelled "power clean". Which one should I be doing? Thanks!!

Comment #138 - Posted by: SJH86 at January 8, 2010 10:37 AM

135-155-185-195-205-215(PR)-225(PR)

I would say that regardless of ability..3 reps in your 90% range is plenty. You will get injured or defeat the purpose of "max effort" attempt.

Comment #139 - Posted by: KA at January 8, 2010 10:37 AM

5 rounds for time, 85# all:
15 DL
12 HPC
9 FS
6 PJ

= 20:56, PR- finally a PR on a wod up here in the Adirondacks! I am so happy!
Yesterday I went to get out of bed and my legs would Not work! Major DOMS to the point it was kinda funny. I have been doing all these long trail walks/ some sprinting in 2-3ft snow. Yowzer! ;)

(July 08=31:08, Sept 08=28:55, Jan 09= 21:44)

Comment #140 - Posted by: in8girl at January 8, 2010 10:38 AM

185
205
215
225
230
235(fail)
235

finished up with 185 2x10, and 135 3x15

fun stuff.

Comment #141 - Posted by: Noah Abrahams at January 8, 2010 10:42 AM

135x1
135x1
140x1
140x1
150x1
160x1
170x1

Comment #142 - Posted by: brian hirt at January 8, 2010 10:45 AM

1 - 135
2 - 145
3 - 155
4 - 165
5 - 175 (F)
6 - 170
7 - 175 (F)

Comment #143 - Posted by: SB at January 8, 2010 10:51 AM

I ended up with:

135
155
155
165
165
175
155

First time doing power cleans. They're lots easier than snatches, but still tricky.

Comment #144 - Posted by: Aaron at January 8, 2010 10:56 AM

M/33/6'/226

185x1
205x1
205x1
210x1
215x1
225-Failed
225-Failed

Comment #145 - Posted by: solsen57 at January 8, 2010 10:58 AM

34/M/6'00/196

W/U:
500m Row
Burgener W/U
Power Cleans: 5x45, 4x95, 1x135, 1x185

WOD:
1x205
0x225f
0x215f
1x215 pr tie
0x225f
0x220
1x220 pr

Comment #146 - Posted by: Dan D. at January 8, 2010 11:01 AM

135x1
185x1(pr)
185x1
205x1(f)
185x1
185x1
195x1(pr)

Comment #147 - Posted by: Richi at January 8, 2010 11:03 AM

165
185
190
190
190
190
195 (PR)

male/26/5'9"/153 lbs.

Comment #148 - Posted by: blaney at January 8, 2010 11:08 AM

95
100
105
110
115
115
120 PR

f/26/5'4/135

Comment #149 - Posted by: Ang at January 8, 2010 11:10 AM

200lb (PR).....Roll Tide Roll.....

Comment #150 - Posted by: Mike at January 8, 2010 11:14 AM

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

still have Xman landing towards the middle (155 and 165) attempts.

Comment #151 - Posted by: Go at January 8, 2010 11:16 AM

First time with maxing power cleans
135
155
165 (f)
160 (f)
155
155
160 (PR)

Comment #152 - Posted by: Bryan ck M/23/5'10"/140 at January 8, 2010 11:18 AM

135
155
175 fail
170 fail
170
165
135x10

felt good, not used to powercleans though. i know i can hit 175 on a hang clean, done it before. go crossfit!

Comment #153 - Posted by: Ronny m/18/5'11"/175 at January 8, 2010 11:18 AM

205
215
225
235
245 pr
245f
225f
185
225

Comment #154 - Posted by: B-Mo 6', m,32,197 at January 8, 2010 11:20 AM

no weights in my garage yet. body weight here i come

Comment #155 - Posted by: J at January 8, 2010 11:22 AM

145
155
175
175
185
195 pr
205 f

Worked on handstands after lifts.

Comment #156 - Posted by: Corman at January 8, 2010 11:23 AM

177.5, 182.5, 172.5, 172.5, 167.5, 167.5, 167.5.

Nowhere near my PR! Two weeks off at Christmas set me back.

Also 62 consecutive double-unders, a PR by 2.

Comment #157 - Posted by: Latham Fell M/29/180 at January 8, 2010 11:25 AM

177, 187, 197, 202(f), 202 PR, 197(f)

Comment #158 - Posted by: Jette 40/M/5'11"/175 at January 8, 2010 11:34 AM

Made up the bench press WOD that I missed:

Bench Press:
1-10-1-20-1-30-1

1 x 225
10 x 165
1 x 230
20 x 120
1 x 235
30 x 75
1 x 240

Will practice power clean later

Comment #159 - Posted by: vladimir at January 8, 2010 11:43 AM

105,115,125,135,145,155,165lbs PR by 15lbs

3 rounds:
dumbbell alternating lunges w/front reach from step 10lbs
eccentric reverse curls 45lbs

Comment #160 - Posted by: jc at January 8, 2010 11:52 AM

32/m/195

175
185
190
190
195
200
205 (f) attempted twice

Comment #161 - Posted by: MWade at January 8, 2010 11:56 AM

m/18/5'11"/165

first time maxing power clean

85(easy)-95(easy)-105(easy)-115(good)-125-135-145(f)-135(f)


does anyone have suggestions for something i could do on the side to get stronger with these???

Comment #162 - Posted by: JBreakey m/18/5'11"/165 at January 8, 2010 11:59 AM

I am wanting/going to attend the CrossFit Olympic Weightlifting Certification @ CrossFit Legacy in
Barberton, OH on April 10th - 11th CAN ANYONE RECOMMEND A HOTEL Close to the "box"?

Comment #163 - Posted by: do_b330 at January 8, 2010 12:03 PM

Power clean 1-1-1-1-1-1-1 reps

185
205
216
221 (PR)
226 (f)
226 (f)
226 (f, f)

Happy with the results today - 5# more than last time I power cleaned, which was 1 month ago. Really wanted two plates though - don't think I had quite enough height today, felt heavy. Next time...

Jen did (after CFWU and Burgener warm-up):

45
55
55
66
76 (f)
76 (f)
76 (f, f)

Good effort for her on her first attempts at clean. She totally had enough height on her attempts at 76, but couldn't convince herself to be aggressive on the 3rd pull and get those elbows around.

WOD 4 of 200 as rx'd in 2010

Comment #164 - Posted by: Mel/36m/5'10"/170 at January 8, 2010 12:04 PM

135
145
155
160
165
170(F)
155

Comment #165 - Posted by: magnus 24/5'8"/155 at January 8, 2010 12:07 PM

m/37/6'2"/208

First time doing power cleans for weight:

65
95
115
135
155
185(PR)
200(F)

Comment #166 - Posted by: Chris Rasmussen at January 8, 2010 12:15 PM

wow. PRd.

95-135-155-185-205-215(PR)-220(PR)

Might've been able to get 225, but I mentally blocked myself after I got 220.

Aloha,

Jordan

Comment #167 - Posted by: Jordan...28/175 @ Holloman AFB at January 8, 2010 12:18 PM

Just curious, is it ok to hit the weights for a WOD and then make up a WOD you missed a few days ago again the same day? for example, a squat max lift in the morning and a bench max lift at night or some variation?

Comment #168 - Posted by: Ronny m/18/5'11"/175 at January 8, 2010 12:19 PM

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

could've have probably gone a little heavier but still recovering from a shoulder separation

Comment #169 - Posted by: Raph at January 8, 2010 12:20 PM

as rx'd

worked up to a max of 230

then jackie in 8:30

Comment #170 - Posted by: Ash m/37/200 at January 8, 2010 12:28 PM

Had to share this pic:

http://failblog.org/2010/01/08/imminent-fail/

Can anyone identify what this gentleman is doing incorrectly with his squat?

This can only end poorly...

Comment #171 - Posted by: AjummaLove at January 8, 2010 12:39 PM

Daniel Ganley- Shoot me an email at louie396ss@gmail.com Im 30 min from SU, and i've got a few things to chat about...

Comment #172 - Posted by: BleedCF at January 8, 2010 12:57 PM

M/31/5'6"/150

First time ever trying OLY lifts... not very good at the technique.

As RX'd
135
135
140
140
140
140
145

Comment #173 - Posted by: Frodo W at January 8, 2010 12:58 PM

First day back after a couple of weeks off (though I snuck in a session at crossfit portland and crossfit eugene in oregon--both were awesome)

Lotta warmups.

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

Comment #174 - Posted by: Chris H at January 8, 2010 1:02 PM

195
200
205
210
210
215
220

Comment #175 - Posted by: Tyler Scott at January 8, 2010 1:04 PM

5 sets, 205-230-235(PR+10)-225-225.

Buy in: 3 rounds DU practice, 10 GHD, 10 BE, stretches; box squat 11" box 6x2 at 155; light cleans.

Cash out: Burgener warmup; power snatch 10 sets 3 reps each, all at 120 lbs. 3x5 Pullups with 45 lbs; 5x5 box jumps to 32" box (with 0-10-15-15-15 lbs.)

Shoulder flexibility getting better, can now snatch with hands an inch or so in from the collars, much less awkward.

Comment #176 - Posted by: Kamper M/45/200/74" at January 8, 2010 1:05 PM

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

Comment #177 - Posted by: cort at January 8, 2010 1:10 PM

185
195
205
220(PR)
225(PR)
230(F)
230(PR)

First W)D in Do Wins

Comment #178 - Posted by: Jonblaze at January 8, 2010 1:13 PM

as rx'd:

105, 135, 185, 205, 215, 215, 205

Comment #179 - Posted by: jamie/31/m/175/5'11" at January 8, 2010 1:15 PM

M 34 175

180 185 190 195 200 205 pr 205 210(fail)

Comment #180 - Posted by: Jdude at January 8, 2010 1:19 PM

random warm up

70kg
75kg
77.5kg
80kg
82.5kg(pr)
85kg(f)
85kg(f)

Comment #181 - Posted by: ccfeldt at January 8, 2010 1:20 PM

m/16/5'10"/160lbs
95
115
135
165
185
195
205 <-- Got on third try
215 <-- Failed

Comment #182 - Posted by: Logan at January 8, 2010 1:25 PM

26/m/5'11"/185
135-135-155-175-185-196-205-215(ff1)-220(ff)

Comment #183 - Posted by: justaman - liberty sc at January 8, 2010 1:27 PM

m 49 /6'2"/195

95
135
155
165
165 f
165
175f
175f
175! PR

Comment #184 - Posted by: bob at January 8, 2010 1:37 PM

M 6'0" / 32yrs / 180lbs

135

155

185

205 (failed)

200

205 (failed)

200

200

200

Comment #185 - Posted by: Joe K at January 8, 2010 1:40 PM

135
155
165 (sloppy)
165
175
185 (PR I think)
185 (sloppy)

Comment #186 - Posted by: Dryw m/31/5'9/175 at January 8, 2010 1:44 PM

34 yom 225 bwt

cfwux3rdsx11reps

wod as rx'd
195/205/215/225/235/245/255 (failed x3)/250 f/250 new pr.

bonus wod:
150 double unders for time:
2:54

Comment #187 - Posted by: brian t at January 8, 2010 1:46 PM

m/26/185/5'9"

first time doing power cleans for max. new to crossfit, fully realizing that 8 months of "routine" has done nothing for my endurance.

115
125
135
145 (f)
140
140
145 (f)
140

Comment #188 - Posted by: ninja turtle at January 8, 2010 1:53 PM

Love the photo today. This is the type of photo that drew me into CrossFit four years ago - getting after it in the snow, with homemade equipment, no fancy machines, and lots of intensity. Nice work.

Comment #189 - Posted by: Jonny Utah at January 8, 2010 1:57 PM

m/170

155x2
175
185
195
205x2
215 PR tie
220f

Comment #190 - Posted by: jnel at January 8, 2010 1:58 PM

did cleans yesterday so went for power snatch instead:

40, 50, 55, 60, 60, 62.5, 62.5, 65(pr) kg

then did 10min gripboard training,

tomorrow Im off to Engelberg skiing for 2 days.

Comment #191 - Posted by: Jon A at January 8, 2010 2:05 PM

little pressed for time happy hour

165,180,190,200,210,220f,220f

Comment #192 - Posted by: Kevin McClellan 48/M/195 at January 8, 2010 2:11 PM

WU row 1000m. Pull ups: 10 Kip, 10 band assist, 10 neg.
PC 45# x 6, 75 x 3
85, 95, 105(f), 95, 100, 105, 110(f)
Tied prev pr at 105

Comment #193 - Posted by: dogdoc (39/f/5'7"/150) at January 8, 2010 2:20 PM

135
155
165
170
170 (f)
170 (f)
155
155

Comment #194 - Posted by: angstadt at January 8, 2010 2:27 PM

M/24/175

As Rx'd

155
175
185
195
205
185
185

Comment #195 - Posted by: Damian at January 8, 2010 2:29 PM

175#

Comment #196 - Posted by: ccraft at January 8, 2010 2:30 PM

M/41/180

175
185
195
200 (failed for no good reason but the 2-handle I reckon)
185

Misread the wod and only did five rounds.

Bonus WOD:

Grace: 4:56 (PR)

More better faster

Comment #197 - Posted by: Marty at January 8, 2010 2:32 PM

176
186
196
206 pr
216 pr
220 f
220 f

Comment #198 - Posted by: BSharp 23m/5'8"/185 at January 8, 2010 2:33 PM

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

Comment #199 - Posted by: HARRIS at January 8, 2010 2:35 PM

m/5'9"/130

130
145
160
170
185 (fail)
180

Comment #200 - Posted by: Dash at January 8, 2010 2:43 PM

m/255/38

elliptical for 20 minutes
c/u x 3

95/115/135/155/175f/175 got it but really bad form

Comment #201 - Posted by: tpdfish at January 8, 2010 2:43 PM

Power Cleans 1-1-1-1-1-1-1:
165-185-205(F)-195(PR)-195-200(F)-200(F)

There was another Fail in there of 205, but I did not log it because I bailed right at the pull(my form sucked). New PR! Old PR was 185. Anyway, after I was done with the WOD I did about 17 more Power Cleans to work on form and technique. I started with 185 for 2, then to 165 for 4, then failed 2 more 185 attempts before dropping back to 165. Tried a very wide grip 165 and failed, then tried again and got it. Did not like the way it racked, though. Did another 165 before doing 175 5 times and 180 once. Form was getting much better.

Comment #202 - Posted by: neil at January 8, 2010 2:46 PM

Nice to see others in the snow in the pic today. Was -13C just now, with one plate carrying an extra 400g chunk of ice. :-)

In kg (ignoring the ice), after warm-ups with 36kg:
1x 46
1x 54 FAIL
1x 50
3x 51
1x 52
1x 54 kinda wobbly at the top, but got it up in one move and under it without going to full squat.
52 + 54 are PB. 54kg = 118 lbs.
Not knackered afterwards, though - can't be trying hard enough.

Comment #203 - Posted by: kidari at January 8, 2010 2:49 PM

bw-209

warm up
135x3
135x3

wod
165x1
165x1
175x1
175 fail
175x1
175x1
185 fail
185 fail again
165x1
165x1

Comment #204 - Posted by: corry at January 8, 2010 2:53 PM

just getting back into the swing of things...
95, 135(f), 95, 115, 115, 135, 140...I feel like I could've gotten more but my form was shaky as I haven't done these in a while.

Comment #205 - Posted by: J at January 8, 2010 2:53 PM

CFWU ad nauseam...

PC warm-ups w/65, 95...

All 1 RM's @ 115#.


Still getting back into shape...

Comment #206 - Posted by: jpatrick M/47/66"/135 at January 8, 2010 3:01 PM

m/29/155/5'8"

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

Comment #207 - Posted by: Zeb at January 8, 2010 3:03 PM

155
175
185
195
195(f)
185
185

Comment #208 - Posted by: JrJordan at January 8, 2010 3:03 PM

Warm-up...Hang Power Cleans - 45 lbs x 5 reps, 65x3, 85x3, 115x2

Power Cleans - 135x1, 135x1, 150x1, 165x1, 175x1, 190x1, 205x1, 215x1, 225 Failed

...then went back down to finish with (7 sets) 150x1

Comment #209 - Posted by: Cbus A at January 8, 2010 3:03 PM

115
125
135
150
165
175f
170
175f
175 PR

Comment #210 - Posted by: Matt 22/6'2"/175 at January 8, 2010 3:07 PM

135 x 1 x 3
145 x 1 x 3
155 x 1 x 3
165 x 1 x 3 (pr)
170 x 1 x 2 (pr)

Did more sets than rx'd as I was working on my jump technique. Coaching from John Schaefer from cert is starting to pay some dividends.

Rested about 1 - 1.5 minutes between sets.

Comment #211 - Posted by: Ronnieboy at January 8, 2010 3:18 PM

155-175-185-195-195-200-205(f)
PR 200
I squat cleaned the 205, amazingly close to my current sq. clean PR of 225

21/m/160/5'8

Comment #212 - Posted by: Clack_Attack at January 8, 2010 3:24 PM

D
@ 29's
167
187
187
187
207f
187f tweaked back
147
147
167
need to concentrate more on form, less on weight..live to crossfit another day!

Comment #213 - Posted by: waderpro at January 8, 2010 3:26 PM

m/38/190/6

subbed:

5x3 hang power cleans
95-105-115-125-135

3x max reps 20# weighted pullups
7-8-7

4x400m runs
apx 1:35 each

last power clean in may: failed 1rm at 145

Comment #214 - Posted by: jsr at January 8, 2010 3:41 PM

135
185
185
185
185
205
205

Comment #215 - Posted by: therozfather at January 8, 2010 3:52 PM

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (45# OHS, GHDSU, hip ext., strict pull-ups, ring dips), 1x10; R-arm erg row (0:52).

As Rx: 135-155-185-205-215-225(f)-220(f).

C/D: weighted chin-ups, 5x5: 0-25-35-45-55.

Tied 1RM PR at 215#. I had no prob w/it, barely requiring a slight knee bend at the catch. So I really thought I could get 225. Unfortunately, I failed. Several times. I was able to come close on the 220, but by then I was worn out. Disappointed I wasn't able to go heavier today. Next time!

Comment #216 - Posted by: rjf (Since 07-20-07. WOD no. 678) at January 8, 2010 3:55 PM

135-155-175-195-215/fail-195-175-155, after last one I threw out 10 unbroken push presses for fun, feels good man.

Comment #217 - Posted by: Majin Dan at January 8, 2010 4:03 PM

m/22/150/5'7

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

form was terrible on 165. legs tired from a long hike yesterday.

S/f

Comment #218 - Posted by: dillon at January 8, 2010 4:03 PM

form was all over the map...

185
205f
205pr
225f
225f
185f

Comment #219 - Posted by: controlfreak at January 8, 2010 4:10 PM

Took today to work on form with friends...

30x power clean.

Sam
135lbs

Hayden
115lbs

Wes
95lbs

Comment #220 - Posted by: Crossfitninja at January 8, 2010 4:13 PM

I Don't like power clean b/c you receive the bar w/ elbows down...so I did cleans (squat clean)

sets 1-5
215# w/out straps

sets 6 & 7
225# w/ straps (it's anti-CF, but couldn't resist)

m/46/150/67

Comment #221 - Posted by: bo_D at January 8, 2010 4:29 PM

worked upto 175. missed 185. lower back barking, did not want to push it. almost got a muscle up on the bar. Another month away i think.

Comment #222 - Posted by: tom at January 8, 2010 4:29 PM

95
115
135
155
175
185
185

Comment #223 - Posted by: mikes at January 8, 2010 4:31 PM

185-195-205-215-225-235(PR)-245(F)

Actually got the 245 into the rack, but I couldn't stand up out of the partial squat.

Then:

3 Rounds:
10 Power cleans @ 185# +
10 Burpees

4:28

Comment #224 - Posted by: ZachM_PantherCF_71''/190 at January 8, 2010 4:36 PM

m/31/220

185
205
225
245
255
265- f
265- f

Comment #225 - Posted by: Matthew at January 8, 2010 4:37 PM

CFWU x 3
Power Cleans - 95x8

115
135
140
145
150
155
135

first time ever power cleaning - wondering if my form is a little shaky. Felt a little slow on the jump with the 150 & 155 cleans.

Comment #226 - Posted by: Ironman19 at January 8, 2010 4:37 PM

WOD Power Clean 1-1-1-1-1-1-1
80.5kg-81kg-82.5kg-83kg-85kg-85.5kg-86kg All p.b's

Struggled to warm up, as it's -20 odds here in Scotland and there was no heating in the gym the day,got there eventually !F/S 5-5-5-5-5,H/B,B/S 5-5-5-5-5,no wee cleans,just the Eleiko bar !

Comment #227 - Posted by: Pedro Barrera,Scotland at January 8, 2010 4:37 PM

m/41/6'/192

135
155
185
205f
185
205f
185

Comment #228 - Posted by: DJ at January 8, 2010 4:38 PM

First time power clean
115
135
145
155
160
165
170

Comment #229 - Posted by: Glenn at January 8, 2010 4:42 PM

bad day at the office, really have to work on my power cleans

205
210
215f
215f
195
190
190


did a short w.o.d. after the pc w.o.d.

5 rounds for time
5 burpees
5 box jumps
5 db hang cleans 45lbs

4:54

Comment #230 - Posted by: Jorge Montesinos at January 8, 2010 4:42 PM

135x5
155x3
165x2
165x2
175x1
175x1
185x1

Comment #231 - Posted by: mike/40/6'3"/225 at January 8, 2010 5:02 PM

M/44/178
135x5
155x2
175
185 PR
195 PR
195 f
195 f

Comment #232 - Posted by: Alan at January 8, 2010 5:04 PM

49 yom, 72", 205#
CFWUx3
Pwr Cln 111#x5, 133#x3,
x1:
183
188
193
198F
198
205F
205

Comment #233 - Posted by: jimc at January 8, 2010 5:04 PM

Max at 175. Form needs work

Comment #234 - Posted by: shomberg m/19/56/150 at January 8, 2010 5:18 PM

155-175-185-185-195(pr)-200(f)-185

Comment #235 - Posted by: jonfaiella at January 8, 2010 5:20 PM

m/37/185/72"

185(f)/165/175/180(f)/175/175/180/185

Comment #236 - Posted by: VooDoo Medic at January 8, 2010 5:34 PM

135
145
155
175
185
195
205 (PR)

Comment #237 - Posted by: BIGGIE 26/m/6'1/185 at January 8, 2010 5:43 PM

Power Cleans 5x3

155-165-175-180(fx2)-180

Previous 1RM PR: 195

Comment #238 - Posted by: Eric Gohl 23/5'10/163 at January 8, 2010 5:45 PM

23.m.139.65"

as rx'd
185, 185, 185, 185, 185, 185, 190(PR)

Last Time/PR:
180, 180, 180, 180, 180, 180, 180

Comment #239 - Posted by: Francis Vu Nguyen at January 8, 2010 5:49 PM

m, 38, 6'5" 215#

185f - 135 - 155f - 145 - 150 - 155 - 165(pr)

Aloha

Comment #240 - Posted by: pedalingj on maui at January 8, 2010 5:49 PM

Worked up to 165 Then heel spur acted up, I stopped
m/52/218

Comment #241 - Posted by: Pete In Sun City at January 8, 2010 5:55 PM

95-115-125-125-135-145(got it up, with poor form)-145(f)... still, 135's a PR!

Comment #242 - Posted by: Sri from B'ham AL (29/m/5'8"/170) at January 8, 2010 5:59 PM

m.23.175

back after a cycle and a bit off...

185,205,205,215f,205,205f,195

Comment #243 - Posted by: cass at January 8, 2010 5:59 PM


95, 105, 115, 120, 125, 135, 135

note: apartment gym.

Comment #244 - Posted by: PiosoendAlppe at January 8, 2010 6:01 PM

as rx'd
135
155
175
185
205
210
220
225 Fail

Comment #245 - Posted by: Stu 25/200/6-3 at January 8, 2010 6:04 PM

26/F/152

95
95
100
95
100
95
100

100 was really hard to get up and I failed once and form was compromised on the last one. Hope I did this one correctly.

Comment #246 - Posted by: adp at January 8, 2010 6:09 PM

155-185-225-235-245-265-275 (PR!)

M/34/70/205

Comment #247 - Posted by: B Bowen at January 8, 2010 6:09 PM

Power Cleans:

5 reps x 95lbs
1 rep x 95lbs
1 rep x 115lbs
1 rep x 135lbs
1 rep x 155lbs
1 rep x 175lbs
1 rep x 185lbs (failed)
1 rep x 175lbs
5 reps x 135lbs
5 reps x 135lbs

Comment #248 - Posted by: Shawn Becker at January 8, 2010 6:10 PM

135-145-155-165-175-185-195(PR)
all up 10lbs

Comment #249 - Posted by: headhunter at January 8, 2010 6:21 PM

135
155
175
185
185
195
195

Comment #250 - Posted by: Ramsey at January 8, 2010 6:33 PM

in KG

3x60
2x65
1x67.5
1x70
1x72.5
1x75
1x77.5
1x80 PR
1x82.5 fail

finished off with 2x5x60kg split jerk

Comment #251 - Posted by: nick in sydney m/38/6ft/183 at January 8, 2010 6:40 PM

30/M/150/5'10 (MTN WARRIOR)

135 good
140 good
145 good
150 failed
145 failed
145 failed
140 failed

Santi

Comment #252 - Posted by: santi at January 8, 2010 6:41 PM

It was so nice to push some weight today... This is my first heavy clean. I have a lot to learn about form. Warmed up with light cleans and light good mornings.
185
185
175
175
175
175
175

After the main WOD I did the endurance WOD:
-10 minutes barefoot jumprope
-death by pushup x 2 (5,10,20,40,80, fail)
-death by pullup/situp (1/5, 2/10, 3/15, 4/20, 5/25)
-3 minutes of superman
-5 wall walks

Comment #253 - Posted by: runningeasy at January 8, 2010 6:54 PM

225, 245(F), 245, 255(F), 255, 265(F), 265PR. Felt a little heavy for some reason, I usually do 245 pretty smooth. But who cares? New PR!

Comment #254 - Posted by: Sherwood m/21/6'/205 at January 8, 2010 6:56 PM

31/m/197

155
185
185
205
215
220
225

Comment #255 - Posted by: SAT at January 8, 2010 7:02 PM

m/34/75"/190

155, 165, 175,185 (PR), 190 (PR), 195 (F), 195 (PR), 200 (F), 200 (F)

Finished with pull-ups (3 X 10)

Comment #256 - Posted by: Jim at January 8, 2010 7:02 PM

m/31/6'4"/195

started out light and increased weight:
95, 145, 165, 175, 195F, 175

I almost got to bodyweight...I still have to work on my form. I think that that's what's holding me back.

Comment #257 - Posted by: Wes R. at January 8, 2010 7:25 PM

5k warm up

Today's WOD I focused intently on Form and Technique - the last time I did Power Cleans for 1 rep max I didn't apply appropriate focus which resulted in a flare up of tendinitis. Stupid me!

Today went slow and dug into a deep squat - absolutely no cheating.

6 reps x 85lbs
5 reps x 90lbs
1 rep x 95lbs
1 rep x 105lbs
1 rep x 105lbs (form felt a lil shaky)
1 rep x 95lbs
1 rep x 90lbs (going slower to ensure proper form)
1 rep x 90lbs
1 rep x 85lbs
(felt great - could literally feel every muscle work through the exercise and visualized myself as an accordion)

m/43/5'6/195 (lost another pound - wahooo)

Comment #258 - Posted by: George at January 8, 2010 7:40 PM

I had to do this one twice.The first time I thoug I was imy decathlon days I did
185, 225f 225f 225f 225f 225f 225f

The second time I started lower and worked form I did
135x3 185x2 195, 205, 215x2 225

I am high catching is it imperative that I low catch on mx reps?

Comment #259 - Posted by: lupedec 31/M/205 at January 8, 2010 7:45 PM

M/20/6'1"/170

165-185f-185-190f-190-195f-185

Comment #260 - Posted by: ericthered at January 8, 2010 7:48 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Handstand push ups against wall to 3” stack x 1,1,1 Last rep negative
Power clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

Power clean
145lbs x 1
150lbs x 1
155lbs x 1
160lbs x 1
165lbs x 1
170lbs x 1 PR
175lbs x 1 PR
3 minutes rest per set
Foam roll after
Compared to 090512: +10lbs, previous PR 165lbs

Comment #261 - Posted by: Sesoku at January 8, 2010 7:52 PM

Power Clean:

135 x 1
155 x 1
165 x 1
175 x 1
185 x 0
185 x 1 (pr)
185 x 0
185 x 1
185 x 0

Comment #262 - Posted by: Alfie at January 8, 2010 8:19 PM

I alternated the five sets of 25 pullups I didn't do on Wed. I'm still pissed that 135lb. clean is escaping me.
95
105
115
125
135 Failed twice
115 x 3

Comment #263 - Posted by: Spit [M/33/6'1"/199] at January 8, 2010 8:20 PM

as rx'd

135
185
205
225 (f)
225 (f)
185
185

Comment #264 - Posted by: Anthony/Worm M/5'11"/37/200 at January 8, 2010 8:34 PM

strained my tricep going for first muscle up. Will give it a try tomorrow. My form was bad all around today tired and concentration not there.
115
135
155
185
195 fail
195 fail
195 fail

Comment #265 - Posted by: Zach 24/m/180/5'9" at January 8, 2010 8:35 PM

Absolute worst ever. I've decided I need to switch gyms.. my place has the slickest bars ever, makes it really tough to keep a grip.

Rx'd

155
165
155
155
155
155
155

Comment #266 - Posted by: BRICEJ m/23/164/5'8" at January 8, 2010 8:38 PM

M/26/175/5-4
175-185-195-195-195-185-185

Comment #267 - Posted by: Andrew in Evansville at January 8, 2010 8:46 PM

Worked my way up from 135-195

5x1 195#

Comment #268 - Posted by: Drew D. M/24/175/6' at January 8, 2010 8:54 PM

145-155-165-165-175(ehh...barely)-185f-165-135
Grip width became a limiting factor, as grip was discovered to be entirely too wide. Thumbs should line up next to hands on leading edge of knurling...

Comment #269 - Posted by: Travis W at January 8, 2010 8:54 PM

m/34/165
155,165,175,185,185,185,185

Comment #270 - Posted by: J. Galt at January 8, 2010 9:13 PM

105-135-155-175-185-195-200

Comment #271 - Posted by: ryan 6'/33/185 at January 8, 2010 9:13 PM

185
205
215 old pr
225 new pr
235 fail 3 times
230 fail twice
215

Comment #272 - Posted by: tpd122/M/23/165/5'8" at January 8, 2010 10:17 PM

M/25/151/5'7"

As Rx'd

BWU x 2 with Samson Stretch

145#
165#
185#
190#
195#
200# (PR by 5#)
205# (F)

I'm pleased

Comment #273 - Posted by: Ransom at January 8, 2010 10:51 PM

Great to see people doing power cleans - but a bit concerned about the programming and limited results. Honestly, with a less random approach, where the focus is on making gains (e.g. allowing muscles to recover by scheduling the strength, power, cardio, etc workouts with a logical, regimented plan), I have to believe the body would respond better and improve more quickly.

Comment #274 - Posted by: Stu at January 8, 2010 11:04 PM

115#
125#
135#
145#
155#
155#
155#

Comment #275 - Posted by: Ironhorse at January 8, 2010 11:18 PM

Warm-up 2 mile run, 3 x 10 squats, 3 x 10 push-ups, Power Clean 65, 85, 95 x 2, 115 x 2

WOD: Power Clean 1-1-1-1-1-1-1
125, 135, 145, 155 (pr), 165 (f) 165 (pr), 175(f)

No cashout

Comment #276 - Posted by: Shawn T. at January 8, 2010 11:19 PM

185#
205#
215#
225#
225#
230# Fail
230# Fail

Psyched myself out a bit.

Comment #277 - Posted by: Dan Mason at January 8, 2010 11:30 PM

155
165
175
175
175
180
185 Failed

Comment #278 - Posted by: Cleveland at January 8, 2010 11:39 PM

cheers for the help with tracking my workouts nice one.

Comment #279 - Posted by: adamz at January 9, 2010 2:40 AM

135
155
165
175
185
195
200

Comment #280 - Posted by: CBrown at January 9, 2010 2:47 AM

Warmup 3 rounds
400 metres run, 10 handstand pushups

Warmu Power cleans (kgs)
40 x 5, 45 x 5 & 50 x 5

Power Clean WOD (kgs)
55
60
70
75 (F)
75 (F)
70
75 (F) damn it can't get 75kgs oh well

Post WOD
800 metre run

Comment #281 - Posted by: Sot at January 9, 2010 3:12 AM

ops i forgot to list before Post WOD also did overhead squats 40 kgs 5 x 4 rounds. Paleo diet is paying off eating lots of wild game meat like goat, venison, buffalo all caught and butchered locally.

Comment #282 - Posted by: Sot at January 9, 2010 3:18 AM

Awesome photo !

Comment #283 - Posted by: Pokey at January 9, 2010 4:30 AM

135
185
205
225
235
245f
245

Comment #284 - Posted by: amped 35/M/190/6' at January 9, 2010 4:52 AM

Cf warmup 3x15
135
135
155
135
145
155
165

Comment #285 - Posted by: mjp at January 9, 2010 4:56 AM

195
195
195
195
200
200
200

Comment #286 - Posted by: shannon carr at January 9, 2010 5:53 AM

165# all reps
then
30 K's to E's

Comment #287 - Posted by: dyagg at January 9, 2010 6:33 AM

35yom / 206lbs

Power clean 1-1-1-1-1-1-1 reps

95
135
135
155
155
155
155

Started light, and moved up. Took two tries to get 135 up without muscling it. Moved to 155, but couldn't seem to do it with proper form and without forcing it onto my shoulders. I was a bit distracted, so hopefully next time will be more fluid.

Comment #288 - Posted by: Bphantom at January 9, 2010 6:44 AM

135, 135, 155, 185, 185, 195, 205 (failed)

Comment #289 - Posted by: inferno at January 9, 2010 6:47 AM

m/40/157
155
185
195
200
205
210
215(f)
210

Comment #290 - Posted by: Seth H. at January 9, 2010 6:48 AM

185/205/215/220/225/230(f)/230(f)
coming off the flu, 5 lbs less than last, all in all not bad considering.

Comment #291 - Posted by: Troy at January 9, 2010 6:51 AM

140x7

980 total
previous 945

Comment #292 - Posted by: Ticotexas M/40/69/150 at January 9, 2010 6:56 AM

M/23/72"/198lbs

222lbs
244lbs
266lbs
288lbs
308lbs f
299lbs

Comment #293 - Posted by: Cody Bailey at January 9, 2010 7:24 AM

200, 205, 205, 210, 210, 215, 220

Compare to:
090512 - 205, 220(f), 210, 215, 220(f), 220, 225(f)

Comment #294 - Posted by: B. Rhaly at January 9, 2010 7:42 AM

172
192
202
212
222
232 failed
232
242

Comment #295 - Posted by: NU M/25/177/5'10 at January 9, 2010 7:42 AM

150lbs x 7. focusing on correct form and using hook grip for first time

Comment #296 - Posted by: Will at January 9, 2010 8:40 AM

m/47/176
185
190
195
205
210
216 PR
217 fail

Comment #297 - Posted by: Troy at January 9, 2010 8:51 AM

M/32/6'3"/203

195/205/215(PR)/220(F)/220(PR)/195/205

Previous:
135/165/185/195/205(F)/205(PR)/205(F)

Comment #298 - Posted by: Ben S at January 9, 2010 9:01 AM

165

Comment #299 - Posted by: jim at January 9, 2010 9:02 AM

CFWU
1/2 run

10x-30,30
5x-45,45
5x-50,50
55
60

Comment #300 - Posted by: ~VERVE~~~~~~~~ at January 9, 2010 9:58 AM

In #s

95-105-115-125(PR)-135(PR)-140(PR)-140(PR)

Had a mental block and finally have gotten over it!

Comment #301 - Posted by: Amanda F/19/5'7/180 at January 9, 2010 10:42 AM

Did this after Fran (not good).

135
145
155 x
155
135
135
135

Comment #302 - Posted by: Rich P at January 9, 2010 10:51 AM

hello

115
135
145
155 f
155 f
145 f
135 f


couldn't accelerate the bar after the two 155 fails... oh well.

did some du's and shoulder presses to warm out.

fran tomorrow, cannot decide if i want to try it as rx'd and have it be slow, or scale the thrusters to get it faster... will think over the night.

later

Comment #303 - Posted by: berts at January 9, 2010 11:08 AM

m/31/5'9/170

115-135-145-155-165-170(PR)-135x3

Comment #304 - Posted by: Solway at January 9, 2010 11:29 AM

155
175
185
195
205 (sloppy)
205 (clean)
215 (fail)
185 (x2)

Comment #305 - Posted by: Erby at January 9, 2010 11:34 AM

dealing with an injury..will do on 9Jan10 (Sunday)

Comment #306 - Posted by: John VanWey at January 9, 2010 12:03 PM

Reffed basketball game, then BWU x 3

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

Comment #307 - Posted by: Darren, Pasadena, CA, 38m/5'10"/225lbs at January 9, 2010 12:23 PM

185
205
215
225
235
240
245 fail fail succeed.

Comment #308 - Posted by: Blutke at January 9, 2010 12:51 PM

145, 155, 160, 165, 165, 170f, 160

Comment #309 - Posted by: smithy/m/49/5'10"/165 at January 9, 2010 1:48 PM

175lbs max

Comment #310 - Posted by: jdoup at January 9, 2010 1:50 PM

cfwu x 3 (+90 pushups & hip flexor)

right knee is hurt from skiing.
went light:
85-105-135-135-135-135-135

Comment #311 - Posted by: Crix (m/39/5'11/168) at January 9, 2010 2:10 PM

m/38/76/210

165-175-185-195-200-200-205

205 is a PR by 20# from 090512

Comment #312 - Posted by: Chas at January 9, 2010 2:17 PM

215# PR

Comment #313 - Posted by: Eric Pelletier at January 9, 2010 2:19 PM

f/40/173/5'11"

Made this up on Saturday.

Power cleans, 7 x 1 rep

135
155
165
170(failed a few times)
170(pr for the last 14 years)
170
170
170

3x155

After 4 reps at 170, they started to feel pretty smooth. 175... here I come!!

Allison NYC... it'll work for you next time. You are one heck of a powerhouse!!

Comment #314 - Posted by: JuliePlatt at January 9, 2010 3:18 PM

225
235 F
235
235
240f
240f
240
I took some video of myself and I am getting plenty of height just too far away from my body.

Comment #315 - Posted by: Chewuch Jeff 36/5'9"/190 at January 9, 2010 3:26 PM

95
115
135
155
175
185
195

still practicing for good form, need to have someone take video so I can critique myself, before I go too heavy

Comment #316 - Posted by: Mitch 26/6'0/190 at January 9, 2010 3:47 PM

185
225
245
255
255
225
225

Comment #317 - Posted by: Triff 34/75"/220 at January 9, 2010 4:15 PM

39/m/5'11/165

Dumbell Power Snatch 3x 5#-10-15-30-35
Power Clean & Push Press 3x 45#-85-85

Comment #318 - Posted by: epicurious at January 9, 2010 4:31 PM

39/m/5'11/165

Dumbell Power Snatch 3x 5#-10-15-30-35
Power Clean & Push Press 3x 45#-85-85

Comment #319 - Posted by: epicurious at January 9, 2010 4:34 PM

First strength day back from Christmas leave.

180
190
200
215 (fail)
215
220 (fail)
220 (PR)

Go Navy!

Comment #320 - Posted by: Varp at January 9, 2010 7:07 PM

as rx'd

165-185-205-205-225f-225f-225f

Comment #321 - Posted by: cory at January 9, 2010 8:03 PM

went conservative in garage (iron/concrete floor)
185 x 6 sets, tweaked wrist on last rep
PM, 6 hrs post Fran

Comment #322 - Posted by: Ajax at January 9, 2010 8:33 PM

m/39/197/70"

Burg WU x 3

Power clean: 95-135-155-175-185f-185f-175-175-175

Comment #323 - Posted by: ScottE at January 9, 2010 10:40 PM

155-165-175-185-195-205-210(f)

Comment #324 - Posted by: Dave 36/m/68"/175 at January 10, 2010 4:22 AM

135/155/145/145/145/145/155

Comment #325 - Posted by: Hale at January 10, 2010 7:09 AM

175,185,195,195,205,215(PR)

Comment #326 - Posted by: thetimmy at January 10, 2010 7:11 AM

m/44/188

As rx'd

155
165
175 (f)
175
180
185 (f)
185 (pr)

Comment #327 - Posted by: morrowesq at January 10, 2010 8:54 AM

31/m/5'11"/200

235#

Don't remember the wieghts working up to 235.

Comment #328 - Posted by: cheflin at January 10, 2010 8:56 AM

CFWUx3x15

maxed at 155#

Comment #329 - Posted by: Pete - Decatur, GA at January 10, 2010 10:13 AM

29/M/142

135-145-150-150-155-155-160 (PR)

Comment #330 - Posted by: Eric E at January 10, 2010 11:06 AM

in kilos:

50, 60, 65, 70, 75(f), 72,5(f), 70

Comment #331 - Posted by: Marco/m/32/6´4"/200lb at January 10, 2010 11:14 AM

75kg

Comment #332 - Posted by: tamas at January 10, 2010 11:26 AM

m/22/160

175 x 7

Comment #333 - Posted by: Patrick at January 10, 2010 1:41 PM

as rx'd
95, 105, 115, 125, 130, 130, 130

Comment #334 - Posted by: m/16/5'8"/123 at January 10, 2010 1:47 PM

55
65
70
75
80
85
90 (f)

Comment #335 - Posted by: flyingfleet at January 10, 2010 2:57 PM

155
185
205
215
220
225 (pr)
230 (pr)

Comment #336 - Posted by: ferb44 at January 10, 2010 3:00 PM

45x10
135x5
155x1
175x1
185x1
195x1
205x1

Comment #337 - Posted by: Franco M/34/5'8"/173 at January 10, 2010 3:01 PM

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

Comment #338 - Posted by: Erik 28/M/76.5"/200 at January 10, 2010 4:36 PM

Rx'd
135
155
185
205
215
220 (f)
220 (f)

Comment #339 - Posted by: bill/m/212/50/72" at January 10, 2010 5:27 PM

185, 205, 225x2, 235x2, 245

Comment #340 - Posted by: dsm19 M/30/6'0/215 at January 10, 2010 6:37 PM

final was 185#
Think I will get more #s next time

Comment #341 - Posted by: Tim- Pacific Grove at January 10, 2010 8:58 PM

still working on form.
numerous reps at:
45, 50, 55, 60

Comment #342 - Posted by: d_wurm at January 10, 2010 10:12 PM

135x10
185x3
195x2
205x1
165x9
165x8
165x8
165x6

Comment #343 - Posted by: Bama Jim - M/41/6'4"/209 at January 11, 2010 4:31 AM

115-115-135-135-155-155-165

Comment #344 - Posted by: MJS at January 11, 2010 7:44 AM

m/20/185/5'11"

Worked on form a lot for this workout - maybe worked too hard with poor technique as I woke up this morning a very pained right wrist.

165
175
185(f)
185(f)
165
155
165

The two failures just could not get it up to shoulder level - need better extension and trap movement.

Comment #345 - Posted by: Neill at January 11, 2010 8:05 AM

Power clean 1-1-1-1-1-1-1 reps

155-160-165-170-175-180-185


Compare to 090512

155-165-175-185-185-185-190

Comment #346 - Posted by: Louis Herrera 50 70" 181 at January 11, 2010 8:58 AM

Weight in KG

68x2
78
83 PR
88 PR
90.5 F (chickened out of it)
90.5 PR(took two steps forward to catch it!)

Comment #347 - Posted by: Jack - THFC at January 11, 2010 9:20 AM

Edit on my post earlier

165
175
185
195 PR
205(f)
205(f)
185
195

Comment #348 - Posted by: Neill at January 11, 2010 9:41 AM

Regular warm-up, Burg warm up then started light

115, 135, 155 then

185-185-185-185-135x5-135x5-135x5

Third and fourth round at 185 the form was getting really bad, so I dropped it down a bit to avoid an avoidable injury.

Comment #349 - Posted by: clark at January 11, 2010 12:00 PM

30/m/71"/180#/Killeen, TX/Gold's Gym

CFWU x2
135 easy
185
205
215
225 failed
225 failed
205

...did "FRAN" after a short break
4:40 as Rx'd

Comment #350 - Posted by: Archer6479 at January 11, 2010 12:03 PM

M/34/170

Swim 6x500m (1:11:45 total time)

Rinse, change and stretch then,

Power clean 1-1-1-1-1-1-1 reps:
95-115-135-145-155(Fail)-135-145

Comment #351 - Posted by: Chad at January 11, 2010 12:51 PM

135/155/185/195(PR)/155/155/135

Comment #352 - Posted by: jayhawkcf at January 11, 2010 1:02 PM

I am from central New York...beautiful place.

85-135-145-155(PR)-160-165-Failed 3 attempts at 170

Loving the lifts

Comment #353 - Posted by: tucks at January 11, 2010 1:49 PM

185
205
205
215
220
215
225(pr)

Comment #354 - Posted by: GU997 at January 11, 2010 2:28 PM

49/m/190

185/195/200/205/205/210/210

Comment #355 - Posted by: denob at January 11, 2010 2:50 PM

cfwu x3

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

Comment #356 - Posted by: jbuffone at January 11, 2010 3:24 PM

m/308/6'1"/30yrs old
225/235/245/255 fail/255 fail/250 fail /250 fail/ 245 I am frustrated with the fact that I can shoulder press as much as I can power clean. It has to be a form thing.
Sleep: sparse. I have a new baby.
Diet: staying paleo, but had huge slips Sunday and today. Damned Chocalate covered alomonds and strawberry cake!!!1
Had to rest 3 days because of schedule, but regardless I don't know if I could have completed everything without the rest. My abs felt ripped at the seams! I couldn't even sleep. Those GHD situps are a whole other monster.

Comment #357 - Posted by: Nainoa at January 11, 2010 5:07 PM

155, 175, 185, 190PR, failed 195 4x, 175 x 4

Comment #358 - Posted by: M. Honcho M/31/5'10/170 at January 11, 2010 5:17 PM

M-33-175
155, 175, 185, 195, 205, 215f, 215

Comment #359 - Posted by: GPerron at January 11, 2010 5:39 PM

As rxd; 135/155/155/165/175x/175x/165.

Comment #360 - Posted by: Xman at January 11, 2010 6:18 PM

70kg
70kg
80kg (f)
80kg
80kg
85kg (f)
85kg (f)

Coming 3 days off a back strain.
Disappointing regardsless!

Comment #361 - Posted by: JT at January 11, 2010 6:51 PM

65-75-85-95(PR)-95-95(f)-85-90
Finally broke my 85#PR barrier thanks to coaching from jon h. Thanks jon h!

+ worked on abs and muscle-ups.

Comment #362 - Posted by: Nicky (F/46/5'2"/124) at January 11, 2010 7:02 PM

did power cleans and push jerks to make up for 2 days.

215
225
235, missed push jerk
235
240
245, missed clean
245, missed clean
245 got it

Comment #363 - Posted by: Brett_nyc at January 11, 2010 7:17 PM

7 x 1 x 145

Comment #364 - Posted by: Hari at January 11, 2010 7:53 PM

CFWUx3
Burgener warmup
135-155-175-185-195-205(f)-200-200(f)-200

Comment #365 - Posted by: Doug at January 11, 2010 8:01 PM

Felt sort of out of it(uncoordinated)and weak today

135-145-155-165f-155f-150-155f

Comment #366 - Posted by: dingrr 51/m/175 at January 11, 2010 9:49 PM

28 * 5
38 * 3
58 * 1
68 * 1
68 * 1
70.5 * 1 (f)
70.5
65.5
65.5

Comment #367 - Posted by: James GS at January 11, 2010 11:38 PM

3x5 Power clean

Crappy form in places!

70kg
70kg
60kg
65kg
65kg

Weighted pullups 5x3 @ 30 kg

Comment #368 - Posted by: Liam McKarry at January 12, 2010 1:09 AM

95-115-135-155-165-185-205

Comment #369 - Posted by: TomO/43/M/200 at January 12, 2010 2:35 AM

115lbs,135,145,155,165,170f and 170f

Comment #370 - Posted by: Wayne at January 12, 2010 3:16 AM

105
125
135
145
150
160 PR
170 PR

Comment #371 - Posted by: KOA2 at January 12, 2010 5:54 AM

as rx'd:

7 x 1 reps: 70; 80; 80; 82.5; 85; 85; 85kg

Comment #372 - Posted by: Zeb G at January 12, 2010 8:14 AM

power clean x 1:

165lbs
175lbs
175lbs
185lbs
185lbs
190lbs, sloppy
195lbs, fail

previous:
190lbs 01/12/2010
175lbs 05/12/2009

Comment #373 - Posted by: johnathon in seattle 28/5'8/159 at January 12, 2010 8:58 AM

115,120,125,130,then 3 fails at 135 (I had limited time)

Comment #374 - Posted by: blades at January 12, 2010 9:17 AM

155lbs
175lbs
195lbs
205lbs(bodyweight and PR)
215lbs PR
225lbs fail
205lbs

Comment #375 - Posted by: GoBlue at January 12, 2010 10:44 AM

160, 170, 180, 185, 190, 195(f), 190

Comment #376 - Posted by: Manchild at January 12, 2010 1:27 PM

as rx'd

135, 145, 155, 165, 175, 175, 175

done in conjuction with 1-1-1-etc push jerks

Comment #377 - Posted by: Jon-David at January 12, 2010 1:36 PM

195
215
225
245
255
265
275

Comment #378 - Posted by: mrd m/25/5'10"/195 at January 12, 2010 2:08 PM

better late then never...

3 rds cfwu

145,155,165,175,185,195(f),185

Comment #379 - Posted by: NUcf m/23/5'7"/155 at January 12, 2010 5:26 PM

135,145,155,165,175,185(f),185;135x5

Comment #380 - Posted by: ecp2 m37/69/165 at January 12, 2010 5:44 PM

135
155
165
175f
170
170
175
185f

Comment #381 - Posted by: bookworm at January 13, 2010 5:50 AM

95
105
115
125
135 f
130 f
125
125
125

Did 3 sets of 8 at 65,70, 75 then 3 sets of 8 front squats at 95, 100, 105

Comment #382 - Posted by: matt m/46/65"/154lb at January 13, 2010 7:18 AM

m/45/200#/6'3"

115/135/145/155/165f/160/165

Comment #383 - Posted by: Warren at January 13, 2010 7:53 AM

3x@135lb
3x@145lb
3x@155lb
3x@155lb
3x@165lb
2x@175lb (PR!)
1x@185lb Failed

Comment #384 - Posted by: Matt Gilson at January 13, 2010 10:26 AM

3x@135lb
3x@145lb
3x@155lb
3x@155lb
3x@165lb
2x@175lb (PR!)
1x@185lb (Failed!)

Comment #385 - Posted by: Matt Gilson at January 13, 2010 10:32 AM

m/178cm/89kg/33y

154,176,176,187f,187,198f,198 lb
70,80,80,85f,85,90f,90 kg

Comment #386 - Posted by: gepeto at January 13, 2010 12:13 PM

m/225/6"0/34

worked on form at 65 and 95.

worked on turkish gets ups with 45# barbell and over head squats at 95# afterwards.

Comment #387 - Posted by: j-seal at January 13, 2010 4:58 PM

185-195-200FL-200-195FL-190-185

Comment #388 - Posted by: J-F/19/155/5'9 at January 13, 2010 6:41 PM


135
155
165
175
185
190
195 PR

Comment #389 - Posted by: TBR at January 14, 2010 9:28 AM

a week late, in kgs

70,75,77.5,80f,77.5,77.5,77.5

new pr 77.5!

Comment #390 - Posted by: jpw at January 14, 2010 4:49 PM

135
155
165
175
185
195 (PR)
135

Comment #391 - Posted by: Miyagi 29/m/168# at January 14, 2010 6:32 PM

went to a la fitness..haha felt so akward!!!

jogged a mile
1 set of 135 lbfront squat 10x
1 set of 135 lb squat cleans 5 x
5rds of 10 pullups & 10 burpess

did not time any of it!!

felt lazy today i must admit...

Comment #392 - Posted by: al deezy (32-m-155) at January 14, 2010 7:39 PM

@ work,

45, 90, 130, 150, 180, 200 (FX2), 185

Comment #393 - Posted by: Mad Max at January 14, 2010 9:25 PM

M/41y/68"/158# GEORGE
Power Cleans 1-1-1-1-1-1-1
115, 135, 145, 155 PR, 160 F, 160 F, 160 F

Next time get to max sooner. Also if I fail, then try lower wt before doing failed wt again.

Comment #394 - Posted by: George Hernandez (in Chicago) at January 15, 2010 5:43 AM

WU
Power Clean
135/1; 145/1; 155/1; 160/1; 165/1; 165/1; 170/1
M/49/193#/72"

Comment #395 - Posted by: RB at January 15, 2010 5:30 PM

29/m/185

155
175
185
195
205
215
225(f)

start w/ 185# next time

Comment #396 - Posted by: MoGreene at January 16, 2010 6:38 AM

As rx'd

185(f)
185
195(f)
195(f)
195(f)
185
190

Comment #397 - Posted by: Jon/M/27/5'9/160 at January 16, 2010 9:18 AM

5k run at 9:00am - 25:00 (13:00 split)
eat, rest a little...

11:00am WOD - BS/PC sets:
WtxBS/PC: 95x5/5,135x5/5,185x5/3,195x5/2,205x5/2,215x5/2,225x5/Fx2,x1

then 5 rounds for max reps:
30sec each of situps,pushups,superman holds.
got about 15 SU's, 20 PUs each time.

cool down stretching in the sauna 15min.


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

Comment #398 - Posted by: brian p at January 16, 2010 11:03 AM

Power cleans

95x3
115x1
135x1
155x1
155x1
165x1 (maybe a little too deep)
165x1 (f)
165x1 (f)

Oly is hard. I guess the technique will come over time.

Comment #399 - Posted by: nashville steve 41m/205/6'4" at January 16, 2010 1:05 PM

120x1
125x6

Comment #400 - Posted by: David Burns at January 16, 2010 1:33 PM

m/30/6'/171

160
160
170
180
190(pr)
180
180

would have tried to go higher but downstairs on laminate and no bumpers... happy w/ pr.

Comment #401 - Posted by: liggy at January 16, 2010 4:25 PM

135
145
160
170
180
190
200 (pr)

20/m/5'11"/167

Comment #402 - Posted by: Logan S at January 16, 2010 8:08 PM

as rx'd

135
145
150
155
160
160
165

Comment #403 - Posted by: smithwick's at January 18, 2010 2:32 AM

135
155
165
175
175
185
185

Comment #404 - Posted by: Adam B. | 37m | 198 at January 18, 2010 11:28 AM

M/25/5'9"/195

135
135
135
135
135
135
135

Comment #405 - Posted by: AST at January 18, 2010 7:50 PM

max 185; inc. 10lbs up and dwn

Comment #406 - Posted by: holmes11b at January 19, 2010 5:25 AM

M/59/6-2/213

Power Clean

95x3, 135x1, 145x1, 150x1, 155x1, 155x1, 160x1 (PR)

Comment #407 - Posted by: JBGP at January 20, 2010 11:42 AM

135
145
155
160(PR)
160
155
155

need to work on FORM

Comment #408 - Posted by: Isaac Twist m/30/164/5'11" at January 20, 2010 3:53 PM

CFWU x 3 x 15 reps

155, 175, 185, 205 (fail), 205 (fail), 185, 195

Comment #409 - Posted by: Casey at January 20, 2010 4:10 PM

165 x 7

Comment #410 - Posted by: srod at January 21, 2010 9:50 AM

First time on this WOD recorded:

(lost my notes, so from memory)

CFWU x2

bar(x3)-65-95-115-125(f)-120-125(f)

worked on staying over the bar until midthigh, but need to focus on the transferrence on the pull. Traps are sorta sore today (two days later), so I must focus on the snap and getting under the weight.

Any other really tall guys have this problem and maybe even have solutions??

Comment #411 - Posted by: BobO (m/24/6'5"/193) at January 21, 2010 1:12 PM

m/36/5'9/180
CFWU-3. Reg. Superman. Burgener. DU
145,155,165,175,185,195,200
Still disapp w/form last couple. Not enough jump.
5/12/09:
145,155,165,175,185,195,205-f2,200-f2,185

Rowed 1550m-100 calories

Comment #412 - Posted by: jrm at January 21, 2010 6:56 PM

CFWU

154, 154, 143, 143, 143, 143, 143

Comment #413 - Posted by: JonK at January 24, 2010 2:43 PM

db power cleans
55s
60s
65s
70s
70s
75s
80s-failed

Comment #414 - Posted by: dcyn at January 26, 2010 2:19 PM

25 min. cardio then wod as rx'd

1 - 135 (weight not difficult, but hard on wrists)
2 - 135
3 - 145
4 - 145
5 - 155 (used too much biceps)
6 - 155
7 - 155

had a pulled muscle in my right forearm from all the pullups we've been doing, so I'll aim for a lot more weight next time.

Comment #415 - Posted by: Bobak at January 26, 2010 11:33 PM

(in lbs.)
warm up:
bar
50
70

1. 90
2. 110
3. 140 (failed)
4. 120
5. 125
6. 130
7. 135 (failed)

Note: Smith machine (Hammer Strength) was used. Bar weight unknown.

31M/5'8"/160 lbs.

Comment #416 - Posted by: JL at January 27, 2010 2:03 PM

CFWUx3
PC: 95,105,115,125,130,135,140

Comment #417 - Posted by: Harpo at January 30, 2010 12:55 PM

1-30-10
110-130-145f-140-135-135-140

Comment #418 - Posted by: PB m/42/6'/155 at February 2, 2010 1:58 PM

75x3, 135x3, 145, 155, 165f, 165f, 155, 165, 175f

Comment #419 - Posted by: mcdontron at February 6, 2010 7:37 PM

225,255,275,295,315(miss),315(miss),315(miss),295,295

Comment #420 - Posted by: TROY at February 15, 2010 11:12 AM

(1/15 out of sequence)
155,175,185(not great but PR),185(f-wider grip),185(lean back),185(closer grip/better),190(f)

Comment #421 - Posted by: Mike Scott M/43/5'10"/215 at February 20, 2010 3:59 PM

185
185
195
205(f)
205
185
185
Went back down cause didnt want injury.

Comment #422 - Posted by: chaps at February 24, 2010 7:50 AM

135x5
155x3
165x2
165x2
175x1
175x1
185x1

http://www.extremepullups.com

Comment #423 - Posted by: Dane at August 25, 2010 7:53 AM

2010-12-04: 220 (pr) CFT
2010-01-08: 205(pr), 220F
2009-05-12: 200 (pc,bw168)

Comment #424 - Posted by: gs at December 4, 2010 1:51 PM

185x1
195x1
205x3 (PR)
195x2

as rxed

Comment #425 - Posted by: Doug Sunshine at December 18, 2010 2:06 PM
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