I can't wait to attack this WOD.

Thanks Coach G!

I am shocked! No pullups???

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

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

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

This is gonna be fun.

Finally moving some weight, thanks Coach.

Can't wait!

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

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

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

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

Where are the nutrition certs?

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.

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

#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.

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.

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.

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.

I dig =)

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

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

So excited for this

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.

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

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

whats the sub workout?

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

Great pic!!!!!!

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

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

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

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?

#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.

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.

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.

thanks

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

Get well soon Luna.

I love power cleans! Looking forward to this!

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

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.

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

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

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

THE ICEMAN!!!

Maybe Texas(TU) football should take up crossfit.

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

#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.

#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.

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

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

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

m/44/185

7 sets 205lbs.

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.

Chuck VS Greg A

GO

#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.

I think you mean Ben #47 - all good

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.

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!

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

Power Cleans:

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

185 PR

34/175/5"9"

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!

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

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

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

Keep it up!

135
155
175
185
190
195
205(failed)

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

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

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.

Awesome pic!

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

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.

Will hit these later tonight.

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

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.

As rx'd

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

Thanks Coach!

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

28/6'8"/226

100k across

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

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

Newbie post now up at #16. Cheers.

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

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 :)

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?

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

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

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.

Just read #46 -

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

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

#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

32/M/190

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

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

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.

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

bw 165

185x1x2
190x1x4
195x1

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.

CFWU
power cleans for OHS
situps on steep decline

WOD as Rxed

95
115
135
145F
135
145
155F

'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.

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

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.

#95 - good job Mary!

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

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

m/33/5'10"/192

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

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!

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

33/m/6'4"/212#

cfwu x 3

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

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

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?!

as rx'd

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

Any subs/alternative workout suggestions?

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

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

Luna you will stay in my prayers.

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

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.

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

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

Hit a wall on the 5th one.

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.

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.

185
195
205
215
225
235
245 (PR)

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

cfwu x 3 + push

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

Pretty crummy form on 175's

Grace 6:57

#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!

135x2
185x4
205x1 weak form

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

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

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.

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.

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

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

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

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

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

No clean fun

M/35/175

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

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.

M/26/140/5'11"

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

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

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!!!

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

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)

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

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!

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!!

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.

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)

185
205
215
225
230
235(fail)
235

finished up with 185 2x10, and 135 3x15

fun stuff.

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

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

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.

M/33/6'/226

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

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

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

165
185
190
190
190
190
195 (PR)

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

95
100
105
110
115
115
120 PR

f/26/5'4/135

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

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

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

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

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!

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

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

145
155
175
175
185
195 pr
205 f

Worked on handstands after lifts.

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.

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

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

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

32/m/195

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

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???

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"?

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

135
145
155
160
165
170(F)
155

m/37/6'2"/208

First time doing power cleans for weight:

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

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

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?

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

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

as rx'd

worked up to a max of 230

then jackie in 8:30

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...

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...

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

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

195
200
205
210
210
215
220

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.

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

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

First W)D in Do Wins

as rx'd:

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

M 34 175

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

random warm up

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

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

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

m 49 /6'2"/195

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

M 6'0" / 32yrs / 180lbs

135

155

185

205 (failed)

200

205 (failed)

200

200

200

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

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

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

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.

m/170

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

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.

little pressed for time happy hour

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

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

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

M/24/175

As Rx'd

155
175
185
195
205
185
185

175#

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

176
186
196
206 pr
216 pr
220 f
220 f

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

m/5'9"/130

130
145
160
170
185 (fail)
180

m/255/38

elliptical for 20 minutes
c/u x 3

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

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.

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.

bw-209

warm up
135x3
135x3

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

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.

CFWU ad nauseam...

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

All 1 RM's @ 115#.

Still getting back into shape...

m/29/155/5'8"

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

155
175
185
195
195(f)
185
185

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

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

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.

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

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!

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

135
185
185
185
185
205
205

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!

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

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

form was all over the map...

185
205f
205pr
225f
225f
185f

Took today to work on form with friends...

30x power clean.

Sam
135lbs

Hayden
115lbs

Wes
95lbs

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

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.

95
115
135
155
175
185
185

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

m/31/220

185
205
225
245
255
265- f
265- f

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.

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 !

m/41/6'/192

135
155
185
205f
185
205f
185

First time power clean
115
135
145
155
160
165
170

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

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

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

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

Max at 175. Form needs work

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

m/37/185/72"

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

135
145
155
175
185
195
205 (PR)

Power Cleans 5x3

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

Previous 1RM PR: 195

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

m, 38, 6'5" 215#

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

Aloha

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

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

m.23.175

back after a cycle and a bit off...

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

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

note: apartment gym.

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

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.

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

M/34/70/205

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

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

135
155
175
185
185
195
195

in KG

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

finished off with 2x5x60kg split jerk

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

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

Santi

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

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!

31/m/197

155
185
185
205
215
220
225

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)

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.

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)

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?

M/20/6'1"/170

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

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

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

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

as rx'd

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

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

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

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

Worked my way up from 135-195

5x1 195#

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...

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

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

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

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

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.

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

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

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

Psyched myself out a bit.

155
165
175
175
175
180
185 Failed

cheers for the help with tracking my workouts nice one.

135
155
165
175
185
195
200

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

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.

Awesome photo !

135
185
205
225
235
245f
245

Cf warmup 3x15
135
135
155
135
145
155
165

195
195
195
195
200
200
200

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

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.

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

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

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

140x7

980 total
previous 945

M/23/72"/198lbs

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

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

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

172
192
202
212
222
232 failed
232
242

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

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

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)

165

CFWU
1/2 run

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

In #s

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

Had a mental block and finally have gotten over it!

Did this after Fran (not good).

135
145
155 x
155
135
135
135

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

m/31/5'9/170

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

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

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

Reffed basketball game, then BWU x 3

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

185
205
215
225
235
240
245 fail fail succeed.

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

175lbs max

cfwu x 3 (+90 pushups & hip flexor)

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

m/38/76/210

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

205 is a PR by 20# from 090512

215# PR

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!!

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.

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

185
225
245
255
255
225
225

39/m/5'11/165

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

39/m/5'11/165

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

First strength day back from Christmas leave.

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

Go Navy!

as rx'd

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

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

m/39/197/70"

Burg WU x 3

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

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

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

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

m/44/188

As rx'd

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

31/m/5'11"/200

235#

Don't remember the wieghts working up to 235.

CFWUx3x15

maxed at 155#

29/M/142

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

in kilos:

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

75kg

m/22/160

175 x 7

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

55
65
70
75
80
85
90 (f)

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

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

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

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

185, 205, 225x2, 235x2, 245

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

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

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

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

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.

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

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!)

Edit on my post earlier

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

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.

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

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

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

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

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

Loving the lifts

185
205
205
215
220
215
225(pr)

49/m/190

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

cfwu x3

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

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.

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

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

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

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

Coming 3 days off a back strain.
Disappointing regardsless!

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.

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

7 x 1 x 145

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

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

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

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

3x5 Power clean

Crappy form in places!

70kg
70kg
60kg
65kg
65kg

Weighted pullups 5x3 @ 30 kg

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

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

105
125
135
145
150
160 PR
170 PR

as rx'd:

7 x 1 reps: 70; 80; 80; 82.5; 85; 85; 85kg

power clean x 1:

165lbs
175lbs
175lbs
185lbs
185lbs
190lbs, sloppy
195lbs, fail

previous:
190lbs 01/12/2010
175lbs 05/12/2009

115,120,125,130,then 3 fails at 135 (I had limited time)

155lbs
175lbs
195lbs
205lbs(bodyweight and PR)
215lbs PR
225lbs fail
205lbs

160, 170, 180, 185, 190, 195(f), 190

as rx'd

135, 145, 155, 165, 175, 175, 175

done in conjuction with 1-1-1-etc push jerks

195
215
225
245
255
265
275

better late then never...

3 rds cfwu

145,155,165,175,185,195(f),185

135,145,155,165,175,185(f),185;135x5

135
155
165
175f
170
170
175
185f

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

m/45/200#/6'3"

115/135/145/155/165f/160/165

3x@135lb
3x@145lb
3x@155lb
3x@155lb
3x@165lb
2x@175lb (PR!)
1x@185lb Failed

3x@135lb
3x@145lb
3x@155lb
3x@155lb
3x@165lb
2x@175lb (PR!)
1x@185lb (Failed!)

m/178cm/89kg/33y

154,176,176,187f,187,198f,198 lb
70,80,80,85f,85,90f,90 kg

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.

185-195-200FL-200-195FL-190-185

135
155
165
175
185
190
195 PR

a week late, in kgs

70,75,77.5,80f,77.5,77.5,77.5

new pr 77.5!

135
155
165
175
185
195 (PR)
135

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...

@ work,

45, 90, 130, 150, 180, 200 (FX2), 185

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.

WU
Power Clean
135/1; 145/1; 155/1; 160/1; 165/1; 165/1; 170/1
M/49/193#/72"

29/m/185

155
175
185
195
205
215
225(f)

start w/ 185# next time

As rx'd

185(f)
185
195(f)
195(f)
195(f)
185
190

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

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.

120x1
125x6

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.

135
145
160
170
180
190
200 (pr)

20/m/5'11"/167

as rx'd

135
145
150
155
160
160
165

135
155
165
175
175
185
185

M/25/5'9"/195

135
135
135
135
135
135
135

max 185; inc. 10lbs up and dwn

M/59/6-2/213

Power Clean

95x3, 135x1, 145x1, 150x1, 155x1, 155x1, 160x1 (PR)

135
145
155
160(PR)
160
155
155

need to work on FORM

CFWU x 3 x 15 reps

155, 175, 185, 205 (fail), 205 (fail), 185, 195

165 x 7

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??

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

CFWU

154, 154, 143, 143, 143, 143, 143

db power cleans
55s
60s
65s
70s
70s
75s
80s-failed

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.

(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.

CFWUx3
PC: 95,105,115,125,130,135,140

1-30-10
110-130-145f-140-135-135-140

75x3, 135x3, 145, 155, 165f, 165f, 155, 165, 175f

225,255,275,295,315(miss),315(miss),315(miss),295,295

(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)

185
185
195
205(f)
205
185
185
Went back down cause didnt want injury.

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

http://www.extremepullups.com

2010-12-04: 220 (pr) CFT
2010-01-08: 205(pr), 220F
2009-05-12: 200 (pc,bw168)

185x1
195x1
205x3 (PR)
195x2

as rxed