This looks...GREAT!

Thanks coach G

Hampton Hill Squad enjoyed yesterday and is looking forward to today’s WOD… Times for yesterday: J- 10.03 Phil- 12.11 and Pat- 14
Cavacos, this is for you… Aaaahhhhhhhhh Sahhhhvanyyyyyaaaaaaa whattttttttttttt ssssssallllla vveeeeeeenyouuuuuuuu (ode to the lion king)

Is this like Grace where power cleans are acceptable? Or is it squat cleans?

hang clean an jerk or power clean and jerk?
BINGO!!

WOD looks great. Is there a name for the specific move Nate is doing in this picture? I've seen it before and I'd like to think I could do it as well (a bold statement, haha).

anyone else notice the sheer volume of new workouts coming our way lately?

apart from classics like deadlifts and FGB, we have been getting a steady stream of "learning new sports" like handstands and all these new metcons.

I love it. keep it coming!

also, a question for the community: what do you think about BodyPump classes as a supplement after WOD-ing?

This WOD looks fun! although I am very new to xfit (3 weeks in) and i have never done clean and jerks before. Im scared to try it with 135 lbs for 2 reasons

1. during my first week i did power cleans and i injured my shoulder. It just recovered but i dont want to reinjure it doing the same type of movement. I believe the error was form.

2. My form is probably still not the best.

Is there anything i can sub while i practice my form for these oly lifts on the side?

Any suggestions would be great!

John #5,

Its called the human flag! I cant quite do it like that yet, but I'm getting close!

Brendan, I hope your kidding!

nate is a boss...cool pic

I'm going to try this one RX'd with 135!

I'll be pretty happy if I can do it

I'm not 100% sure but I'd be willing to be that clean = squat clean here.

According to the FAQ section whenever the just the term "clean" is used it refers to full cleans (squat cleans). Also the instructional video for "clean and jerk" under the exercises and demos section shows that it refers to a squat clean followed by a split jerk:
http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv

no GHD, will have to use AbMat for sub unfortunately. I've tried the bench + smith machine and it hasn't ever really worked too well for me.

I love that picture. Hope all have a good WOD.

Wow, I just got home from the last class at our box, and who do I see but CrossFit DuPage's very own "Lil" Nate.

I feel like a proud papa right now. We are small, humble CF Affiliate, and we are honored to have one of our athletes on the main page.

Nate is a class act and an outstanding athlete. All the props he'll surely get over the next 24 hours are definitely deserved.

Thank you CrossFit!

Nate, CF DuPage

#4, "clean" normally means squat clean, power cleans are normally stated explicitly if accepted. Grace is the exception here, but I'm going to back squat cleans on this.

#5, I believe it's called the 'human flag'

#6, BodyPump is more for extremely de-conditioned individuals who have never been to a gym before. That's not a put down on BP, because it gets more people lifting weights, but most people outgrow it within 4-6 sessions, and that's if they've never really lifted before. If you can handle CF, I don't see any real need to supplement with BP classes. Extra training volume is fine if programmed correctly, but BP probably won't have the results you want.

#7, The triple extension of the O-lifts is unique to the O-lifts, but using 2 KBs of decent weight to do KB Clean and Presses would probably be a good metabolic sub, and still a very useful exercise.

Evenin'. These posts have been called many things. Newbie posts. Newcomer posts. The Newbie Chronicles. Bingo's Beneficent Bleatings. After yesterday I think we have a new title:

Bada$$ Chronicles. Oh yeah...bingo the bada$$.Whatever.

How good is this WOD? I guess we can call this "Grace" meets trouble. A classic CF couplet combining two very different movements of exercises at high intensity for time. Specifically 3 rounds for time.

135# Clean and Jerk. What do you think about when you see 135#? Does that sound really heavy? Scale. What is your 1RM clean? Any kind of clean? How about your 1RM Jerk? You should probably be leaning toward a weight that's somewhere in the range of 60-70% of your 1RM at most.

Clean. Lift the weight from the floor to the front rack position. Power clean or squat clean? Well, "clean" in Crossfit = a full squat clean. Clean the weight from the floor and catch it in the front squat position. Does this mean that doing with power cleans is not as Rx'd? Man, I just don't know. How hard do you want to work? IMO full as Rx'd is indeed the full squat clean, but in any event just record what you did so that you can compare downstream.

GHD sit-ups, 30 per round. You're a newbie, right? 90 GHD sit-ups? Really? Are you nuts? Crossfitters with 2,3, 4 years experience have induced Rhabdo with GHD sit-ups. Be real. Do 30 regular sit-ups, or 30 abmat sit-ups. Got a GHD and dying to use it? Cool. Do 10-15 per round. I'm not kidding. The first time I did GHD's Lisa Lugo let me do exactly 15. A TOTAL of 15. It took 3 days before I could walk upright and I'd been Crossfitting for 3 years. Be safe...we're starting to get used to having you around here.

Classic Crossfit, man. O-lift and BW exercise. Fast. For time. 3-2-1...Go.

link to the clean and jerk vid
http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov

Scaled down to 40kg(aprox. 90lbs) because my form on cleans still leaves a lot to be desired. Also did abmat situps, did a few GHD for warmup but am still wary of them.

3 RFT of
10x Clean and Jerk 40kg
30x abmat situps

Total time = 5.15

Again, working a few weeks behind on main site programming:

Today:
CFWUx1 with 45 lb OHS
DL 1/10/1/20/1/30
315fail-295fail-275/225(not as rx'd-soft back)/295/225(felt great, adjusted grip at rep 15, still failing to push out chest when tired/315 fail-295/205 tore callouses, broken not as rx'd 18-6-6)

CFWU with Graviton pull-ups and dips
135/135 broken/155/115 broken; grip/165/95 broken; grip (great workout, blew it out of the water with PR)

CFE workout this afternoon; I loved this rep scheme.

Shara/30/F/68/140
DL

DEFFINATELY DOIN THIS WOD
this'll be a great one... two of my fav exercises

I'll echo the questions from before, are we doing this like grace where its ground to overhead or are is it full clean and jerk?

Do the harder exercise if you are in doubt! Blood and Sweat make the grass grow!

What's the abmat sit-up?

Yeah!!! I've been training GHD's in my warmup for the past couple months! 135 clean and jerks, no problem! I just hope I don't get gassed.
Anyone have any tips or stuff I can do to increase insurance?the strength is not a problem it's the cardio. Never been able to run.

Never mind, I found a nice video that told me all about the abmat

D
@ home
Did power cleans so I could do the weight as rx'd
1 5:10
2 10:21
3 15:17
doing today's wod tomorrow @ 25's where I can jump to bar for burpee-pullups

I've heard bad things about people doing too many GHD situps when their bodies are not prepared for it so I've been taking it slowly doing some in warmups, etc. Today I did 20 before the WOD and 15 after. I feel it a little but nothing painful. Think I'm ready to tackle this WOD head on?

Newbie Chronicles in the hopper...

19.05

only did 40 kilos, not sure my knee is up to doing 60 yet & i just did normal sit ups, i've never done GHD ones & i kept feeling like i was gonna fall ass over head off the machine lmfao.

just getting into CF properly, started late last year but my knee got banged up on one of the wod's with lots of running so i had to fall back.

That pic is great. Any ideas on how to train to do that??

what is the hopper? Someone wanna help me out?

I believe by "in the hopper", he means he is working on them.

#26
Don't worry about the GHD sit-ups. They only hurt when you do them with a weight vest.

Is the pic more technique than strength. His muscles don't look very stressed. Am I missing the fishing line on his feet.

So what determines if a post gets stuck? Because I've had a couple of my times and stuff not post before.

#7 Just get the lift down then add weight. As for a sub if you feel better, set up 2 bars, one for deadlifts and one for push-presses. Good Luck

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

#26 If this is your first time doing GHD sit ups i wouldn't do them as a MET COM workout if you are not use to them, I would SUBBED them with something else like ABMAT sit ups or just straight ups regular sit ups or even better super mans, I am sure Bingo is going to post something soon about them, I would also take a look at the Main page start here under crossfit Brand X, for the Clean and jerks i would do it with a weight that i know i can do them all unbroken, 95 pounds is not a bad, if you can handle that easily go up to 115,

I AM TAKING 2 WEEKS OFF, D-13 days FOR ME. HAVE TO RESET THE BODY.

SANTI

should these be hang clean and jerks or do them all from the floor like power clean then jerk?

my guess is that this guy didnt hold this pose too long, his shoe laces are defying gravity

I would like to know what exactly a GHD situp is, and how to do them properly?? Thx!

Arthur

Excellent timing. Just finished making an improvised GHD for my garage gym last night :)

bingo where is your post??

i have a question, if my gym doesnt have the proper equipment to do GHD situps what could i supplement in that is just as effective??

if all else fails ill still get my but kicked after yesterdays WOD.

arthur #38

until bingo posts his insightful disection of this WOD, you might want to try looking up the video workout under excersises and demos.

:11:55 squat cleans push jerks @ 135#, subbed butterfly situps b/c no GHD

Say you've got a big game coming up. It could be ultimate frisbee, basketball, whatever. How many days before do you normally stop CF'ing, so that you're sufficiently recovered? Is it ok to CF up until the day before? I just turned the big 4-0 if that makes a difference.

Would love to hear people's thoughts.

14:10

Scaled the cleans to 110lbs.

The world was spinning around me when I finished.

12:45
scaled to 115x1; 105x2
15x3 ghd

rx'd full squat cleans
14:11

As Rx'd
29:52 Major gasser for me this morning! I'll be rested and vested next time!

First:
Deadlift 3-3-3-3-3

110kg, 115, 120, 125, 130(f)

125 went up fairly comfortably but 130 wouldn't
move! I dunno why i couldn'y get it shifted at all :(

then
3RFT
10 C&J 50kg
30 PT situps (GHD was broken!)

14.52

Fairly pleased with that performance but i was sweating like a gypsy afterwards!

Patrick McClurg 18/m/160

Had to scale to 70lb. Frustrated. Pain in left elbow. Maybe tendinitis forming. Any thoughts or suggestions would be much appreciated.

28/M/5'7/162

8:15 rx'd but no squat cleans.

13:40

I should have read some of the posts this morning. I didn't even catch the fact that these should have been squat cleans!

Anyway, I used 95# and did power cleans
9:55
Up the weight next time.

Romans 10:9-10

Crossfit Sri Ram Ashram
rx squat cleans
ab mat sit ups
Arvind 12:47
Vijai 13:00
Gautam 13:30

Finally a workout that needs no explanation.

If it does neither say squat clean or hang clean then it's just normal power clean & jerk. You can find examples of it and the GHD in the Exercises and Demos tab or google it.

squat cleans

11:39

M/42/5'11"/175

125# clean & jerk
GHD sit-ups

16:35

CG E-City CrossFit
Leary-9:42 as rx'd

47 Bobus:

I've been Croffitting for almost a year now and I think I can give a little bit of insight to your question. We are supposed to pick up a sport as a part of our fitness regime. I play in a 7 on 7 flag football league where probably 90 percent of the players are from 18 to 22. I myself am 32 and recover ALOT slower than the "kids". However I've been religous with my crossfit and it took about 3 months of hardcore work to get my body to where I can function correctly in life the day after a WOD (especially Rest Day).

Now there are days where running sucks but we are suppose to play a sport as well as do the WODs so I take that into consideration and, well, Just Do It. I play through the soreness, the majority of the guys on the team workout, so we schedule practice for days that we dont wanna rest and games are on Mondays so however they fall I have no power over. I wouldn't change to get more rest before a game though, that's part of what we do. Some people may dissagree but that's my opinion on it.

135# clean and jerk, regular (on-the-floor) situps, 3 rounds

16 minutes and very winded

first round with 60kg, the next two rounds with 50kg to keep the metcon-challenge on. situps on abmat: 12:58

Rx'd

9:32

Haraldur Comment #58,

If it does neither say squat clean or hang clean then it's just normal power clean...

That is actually not correct. Usuallly if the workout just says clean, it is actually a squat clean. There are exceptions, such as Grace. However for the most part if a workout just says clean, it is from the floor, to a full front squat, to standing. Then in this case, a jerk to overhead.

M/29/145lb/5'6'

subbed 115lb. probably should've gone lighter for the sake of keeping the intensity of movement higher.

20:08

as rx's
17:20

13:31 as Rx'd with squat cleans

95#
10 GHD
20 Sits

9:44

Bit heavier next time, do 15 GHD/15 Sit

m/32/5'9"/175

couldn't do GHD sit-ups, so did sit ups on the back extension machine in reverse.

15:47

I know that the term "clean" refers to a full squat clean, however, "Grace" calls for 30 clean and jerks. I know you are allowed to power clean those.

I'm looking for a definitive answer here. Is it a full squat clean or just get the bar from the ground to overhead passing through the rack position?

Thanks

I have a little time before I head off to the OR. Let's talk a bit about "cleans", shall we? And let's evaluate this WOD using Crossfit parameters.

To "clean" a weight means that at the end of the movement the weight is in the front rack position and the athlete is standing up straight. There are two positions from which one can start the movement: on the floor ("Clean") and from the hanging position, athlete standing up holding weight while it hangs at the end of straight arms, usually around mid-thigh ("Hang Clean"). In Crossfit WOD's unless a "Clean" is specifically designated "Hang" every rep starts with the weight on the ground.

Some "Cleans" have a qualifier to define the type of "catch", where the body resides when the weight first comes in contact with the anterior delts/upper pecs. "Squat Clean" denotes a catch in full front squat; "Power Clean" a catch in no more than a 1/4 squat; "Muscle Clean" a catch with no squat whatsoever. In Crossfit WOD's the absence of a qualifier, a movement simply stated as "Clean" is understood to be the same as if it is written "Squat Clean". The only exception at this time is "Grace" which has evolved with Coach's apparent assent to "ground to overhead however". An example is "Elizabeth", as Rx'd as a full "Squat Clean" and differentiated from the totally different version "Power Elizabeth" as of now. Things change, evolve, and that may not always be the case. But today...

If you are new to cleans, indeed new to most of the lifts we do here, it's important to consider safety. Jeff Martin of Brand X would like to know about your deadlift. If you have a lousy deadlift you should scale this WOD by doing the cleans from the hang position, thereby removing the deadlift-like component from the clean until you have an adequate deadlift. By the same token Jeff would like to know more about your front squat. If you have poor front squat technique and a low max weight front squat you should probably do a "Power Clean" until you tidy up your front squat technique. In the case of newcomers safety is always the trump card.

Does it matter? Yes and no. We measure WORK, how much stuff you moved how far how many times. In this WOD the weight goes from the ground to overhead no matter how you clean it, so the WORK is the same. We are interested in POWER, how fast we did the work. Most folks will find that a "Power Clean" will allow them to go faster than a "Clean", and therefore they will have a greater POWER output using a "Power Clean". So shouldn't we do "Power Cleans" then, since POWER is our ultimate goal? And since CF holds that Power = INTENSITY?

Again, yes and no. In our training we are seeking to prepare ourselves for the unknown and the unknowable, and doing this WOD with "Cleans" (aka "Squat Cleans") is simply harder. Our sense of the intensity, how intense the WOD feels rather than our Crossfit-defined intensity, is simply greater when we do "Cleans" (assuming that we are not talking about anyone related to Coach B or named Josh E). We are more "worked" although we haven't done more work because we have increased the CNS demand, thereby gaining an additional training effect.

In the end I stand by my long-held and spoken contention that all Crossfit is personal. You vs. you regardless of the definition of "as Rx'd" for a particular WOD. Do whatever version of a clean that fits your personal goals today and note it for future comparison. FWIW I will scale the weight a bit so that I can do "Clean" when I do this tomorrow.

--bingo

26/m/5'11"/215
13:15 rx'd Tap the floor to tap the toes on GHD's

11:52 used 65 lbs and did first 10 GHDs full, second 20 to parallel each round. Full squat cleans - all the way down.

Weekend is in sight!
Chin up!
Olive

I know this might seem a little random but I have been crossfiting for about six months and recently found out about the gymnastics warmup that is in the journal. like many people I have problems with the gymnastic part of crossfit. I have been doing the warm up as add on after the wods everyday and have found that it is helping more than I imagined. Just thought it might help anyone struggling with muscles ups and anything dealing with gymnastics.

8:22 as RX'd @
135# Clean & Jerk
Normal Situps - No GHD

M/48/6'/181

"clean" & Jerk
100# x 3 Rounds
30 GHD Sit-ups

18:21

As prescribed, with squat cleans:

10:23

M/34/70/210

M/35/72"/238

11:36
Scaled CnJ to 95#
GHD below parallel, but not to the ground yet

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Pro Deo et Patria
Priest, Anglican Church in North America

bw 165

7:10

Bingo - Can you tell me if it's ok to do GHD situps on the Roman Chair (the back extension thing that's at a 60 degree angle - not horizontal like GHD)? Thanks in advance for your help!

m/38/155
as RX'd
14:25
Not a good effort. In morning at the gym.

m/33/6'4"/211#

14:55 not as rxd

First two rounds did full squat cleans, switched to power cleans in the third. Did more of a push press/push jerk than full jerk. No GHD and it was busy at the gym this morning so did 30 incline situps instead.

Used 32.5kg - 10x full squat cleans
30x GHD situps to parallel only

3 rounds:
23:07

M/36/176/5'10"

#76 Law or anyone else, can you post a link to the gymnastics warmup?

8:45 - PC's not SC's and highest decline situps. At work with rnds@2:27,3:08,3:10

As Rx'd:

10:18

Yesterday:
Deadlift 3-3-3-3-3
315/335/365/385/405

Power clean 3-3-3-3-3
205/225/235/240(2)/255(1)

Sore as 2-dollar wh*re

32/m/6'1"/262#

m/38/210/69"

3 rds as Rx'd , but without full squat.

15:12

ran 1 mile for warm up 8:40

then did as RX'd - 8:45

switched it up to power cleans when starting to fatigue (ends of rounds 2 and 3)
no GHD at home so did regular sit ups

15:25

should have hit the cleans harder.

what exactly are GHD Situps and how do you do them?

Is there a video on the site I can watch someone do them on?

Thanks

Mile run plus Crossfit warmup. 135 for first 10, then lowered to 115 for duration. Picture perfect situps.
16:25:33
23m/6'1/157lbs

32/M/190

hoping to do this later this morning.

Ran a 5K earlier this morning - finally broke 23min - 22:42

m/25/190
Didn't have GHD so did 75 bicycle crunches instead
135 full power clean then jerk
17:56
definitely hurting after this, especially since I did killer ab workout yesterday after the burpee/p.ups.

question, for the overhead does it have to be a jerk? cause I remember in the 08 games last event, it called for clean and jerk, though many people did a clean and a thruster, or push press. so on the top of the movement is it any overhead?

#76 -- Law

Where in the journal is this warm-up? What movements make up the warm-up?

clean and jerk done "grace" style (power clean)

sit ups done on AbMat since no GHD

time: 8:10

Clean and Jerk 115 lbs x10
GHD Situps x30

3 rounds = 10:49

M/31/189cm/112kg

Practiced on execution. Since my cleans tends to get ugly (feet pointing out).
Jerks was ok.

tot: 30x40kg 30x60kg 90GHD

38 yom 6-01 205#
10:15 No GHD so did situps with 45# plate.

didnt have access to barbell or GHD so did:

3 rounds for time:
-10 clean and jerk (20 pound backpack)
-30 situps

6:50

I just love it when you have people on other message boards valiantly try to trash crossfit. if you want a little a little muse, its not that long maybe 30 posts, go to letsrun.com then the message boards... ahh the life of a track nerd. :)

take care community
bran

as rx'd 9:42 with waiting to use equipment.

f/40/173/5'11"

3 sets of
10 x 95# squat clean and jerks
30 regular sit ups (no fancy schmanzy GHD available)
11:22

All were squat cleans except for one rep where I forgot what I was doing.

Workout was done in a highschool weightroom while the alternate studies kids were using it. They probably think Mrs. Platt is some kind of nut.

Only smashed my chin once.

I saw AllisonNYC's post and thought "YEAH!! I can do 135#... I'll do that!!!".... then I reminded myself that it was a clean and JERK. Uh... no... 95# will do just fine thanks.

You GO Allison NYC!!

I now know I have to practice jerks along with overhead squats in my warmups because they get pretty messy when I have to do a lot of them.

Subbed 1.5 kb squat cleans and press (left arm only)
GHD Sit ups

14.07

Thank you #13 for the explanation. Those were to exact two questions I had (full? split?).

Thanks J-Bird. I think for now I'll CF up until the day before my games, since I'm new to this. Then skip the WOD on game day, then resume CF the day after. Maybe even make up for the skipped WOD on the following rest day.

100#, 30 regular situps per round
16:58

7:58 (power clean&j)

m/40/156
11:37 as rx'd

11:15

Subbed:
3 rds-
(10) 135# clean & jerk
(15) GHD situps*
(15) regular floor situps

18:35

*Had to reduce. Higher rep GHD situps have kicked the crap out of my groin over the past year. Not sure why?

19:07 rx'd

10 135# clean & jerk 4:01/5:41/4:26
30 GHDS 1:34/1:51/1:32

Between snowboarding and WOD's I haven't had a rest day in a week. The last 7 days have been almost exclusively legs and mine are officially fried. Lauren, please no legs tomorrow!!!

20:29

135 clean and jerk
30 sit ups

struggled through the clean and jerk, probably should have scaled it a little but i got through it, gotta work on my deadlift

m/24/175/5'8

M/35/175

19:58 with 135 but only did 20x3 GHD's due to still being sore from doing them with Monday's WOD.

5 135# c&j 30 abmat situps 4:30 then went skiing

5 135# c&j 30 abmat situps then skiing

Kevin
M/50/5'11"/168
16:33, as Rx'ed.
Full squat clean and jerk

Carole
F/51/5'6"/130
Carole's knees didn't feel too good in warm-up (G.I. Jane?), so she did power cleans and stayed light at 75#.
8:42

Julie Platt:
You are setting a great example for those high school kids. Pretty soon they will want to join you.

Bobus,

I am 35 and I'd take just the 1 rest day before if the big game doesn't require the last WOD's muscles (i.e. legs before basketball or soccer)... Guess 2 days if it does... My opinion.

Bill

135,115,115
10:57 (with weight change)

22:33

95#
all squat cleans, except last three couldn't go down that low.
GHD situps were fast, lifts very slow.

28:31

32/M/190

Not as rx'd - I only used 115 and did a full clean only about 7 times.

That said my time was 9:15.

Next time I'll stay with 115 and do a full clean on every one.

32/m/195

as rx'd

12:14

17:20 using 135, did power cleans today.
GHD Situps

31/m/5'10"/210

Did squat cleans with a combination of push jerks/split jerks.

We don't have a GHD at the gym. Did situps on a 45 degree back extension apparatus.

14:16

12:21

sub with incline setup's

3RFT
135 C&J X 10
below parallel sit ups X 30

4:49
6:01
6:03

Total= 16:53

on concrete w/out bumper plates; no bar dropping cost me a little time and energy

As Rx'd (well, 133#, metric set and all)
19:55

Butt officialy kicked.

Phil: did as Rx'd, (with 115#) in 11:55

Parker: did as Rx'd, (with 95#) in 11:13

as rx'd, although my shoulder hates me now!
27:15

As Rx'd 17:58
Used bench with feet anchored under rack for GHD situps

As rxd_squat cleans_
16.21

are you supposed to split your feet for the jerk portion or not? i used to do these splitting but i dont know what RXd would be

subbed 120 lb squat cleans
18:39

subbed 120 lb clean and jerks
as rx'd otherwise except 5-15 on last round.

11:03

As Rx'd 19:09

squat clean x bent knee situps feet held
used 115#'s on cleans 10reps then 30reps s/u's

3 rounds
time 12:41

Cool workout. Scaled the weight down to 85#, but probably could have done 95# easily enough and 105# probably would have been perfect. However, as my legs are still leaden from the squat/pull-up/squat/push-up progression on Monday, i decided to keep it light on purpose. Untimed, reps as Rx'ed. Still want to trade in my legs for new ones... ;)

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
As RX'd 23:21
ghd's after 1reps were broke all up.
C&J were 4/3/3, 1/3/3/3, 4/3/3

on the second set of cleans, I jerked it and my core got all wobbely so I reset and caught a 321 breather and wenrt again. Sloww all the way.

Scott you were right, it was a breather even as slow as I was. I was greathing best on the cleans other then that I was gasping.

Had to sub swiss ball ghd sit ups, but clean and jerk as rx'd

4:51

16:52 - #105 full clean and jerk, 20 GHD situp/10 abmat situp

17:13 Sigh.

no ghd did abmat sit ups claean and jerk as Rx'd
15:26
C&J was really hard today!

Nicely done #75 Olive & #105 Julie - Rock on Ms.Platt!!! Not sure if my very sore thighs can do full squat cleans today, but I will give it a whirl!!!

Also had to sub Swiss Ball GHD sit ups, otherwise as RX'd. It always amazes me at how much effort the full body exercises take...just looking at it, you wouldn't think 10 reps would leave you panting. Not sure why it works that way, but it sure kicks my backside.

9:03

Joshua/M/26/5'11/255

The official name for it is the Russian gymnastic warm up. Everything is there to learn and it has four different lvels of difficulty that you work your way up too.

34/m/210/6'5"

11:01

9:43

7:47, subbed regular situps, ghd being used

34/M/6'00/195

10:25

Power cleans.

great video Tanya~ motivational, inspiring, and your genuine passion to help and push your athletes shines.

Today's WOD:

95# clean and jerk
2 hand touch GHD sit ups

TIME: 8:12

Well, glad I got to toss some weight around as going to physical therapy I was STRIPPED of everything weight bearing, everything overhead until at least next Wednesday.

Shoulder rehab was going GREAT..so great that 3 weeks ago I decided to practice some butterfly pull ups and since then I have been on a downward spiral with my bicep tendon/scapula muscles misfiring. I'm angry about the set back, but will get through it.

16:13

110lbs clean & jerk

3 rounds:
partial overhead press 45lbs
MacGyver glute ham raises

This workout sure clears out a room. One lady held out for a short time, I think mostly because she was afraid to come too close. After she left no one came in until I was pretty much done

9:12

Power cleans. Decline sit-ups.

48m, 203#, 6'

mostly pack scaled: 135# full squat C&J for first two rounds, then 95# for last round, 15 ghd and 15 situps per round

17:09

29/M/140

Gymnastic warmup- intermediate day 2, 10lb weighted pullups

Scaled c&j's to 105 to keep power output higher.

Swiss ball sit ups with feel hooked under a stair step that was equal to the height of the ball.

10:56

Sub 40 anchored situps for GHDs

10:01

21/M/200

8:05

Had to stop clock twice for GHD situps to wait on others; waited about 15 seconds both time

M/32/71/194/USMC

Ran 3 miles first, then 20:00
Scaled down to 115lbs half and 95lbs half

9:00

Scaled to 100lb power cleans and anchored ab-mat situps to pamper fresh DL back injury, (strange how little burpee pullups affected it).

Fantastic job Julie Platt, Seth H., Jim D.(you gotta rest man!), Kevin & Carole, John, red 5503, and Jette. Fit Mom persevere, you'll kick it in the end!

M/31/165

As Rx'd: 13:15

As Rx'd 6:41

GHD SU were a killer on the legs

This one deserves a name.

M/44/178

As Rx'd
135# Squat C&Js
GHD situps
15:30

As Rx'd 12:23

48 - 6' - 215#

As RX'd:

9:50

Grace style; from ground to overhead!
full GHD sit-ups.

m/44/190 as rx'd 8:58 clean & jerk kick my ass

17:36 115# 10 & 15 3 sets
16:15 Kelli with 65#

41/m/176cm/72kg

as rx'd

18:09

Squat cleans and push jerks, round 1 4/3/3, round 2 and 3 only singles. GHD situps 20/10, 20/10, 30.

16:26 w/straight-legged situps on the floor, hang squat cleans

15:03
scaled to 65# clean & jerks

RX'd, BUT with deep incline sit-ups...don't have a GHD bench.

8:14

M/39/180/5'10"

22:00
Squat cleans +Push jerks and reg SU

as rx'd

TOTAL TIME: 10:23

c&j: 0:42 1:41 1:53
GHD su: 1:53 2:18 1:54

In my humble opinion, when "Clean and Jerk" is called out, it doesn't matter whether you power clean or squat clean. However if the workout called for "Cleans", it would be a full squat clean.

For example, in an olympic lifting competition, the event is "Clean and Jerk". It doesn't matter if the weight is power or squat cleaned, but obviously in a max weight competition, squat clean is going to get you superior results.

Again, if the "& Jerk" part was absent, I'd be doing squat cleans. However, because of the jerk added on, I'll likely be doing these Olympic competition style.

As rx'd, 12:55.

Paced this one a little, since I'm still new to the GHDs. I stacked a couple 25 bumpers on my bench to give me a little more height (ROM) on the GHDs. C&Js felt great except for rep 3, where I did the squat clean and then lowered the weight back to hang position. Oops, had to re-clean it and then jerk it to complete the rep. C&Js were 5-3-2, 5-3-2, and 5-2-1-1-1 (got tired of lowering it at the end). Used hook grip on and off for this - felt great on the cleans, but a bit awkward on the jerks. Did not have forearm fatigue, so probably could have just used regular grip the whole way.

Jen did Puppy scale today:

3 Rounds for time of:
45 pound Clean and jerk, 10 reps
20 situps

Time: 8:35.

WOD 13 of 200 as rx'd in 2010

Didn't have a barbell but did get a 1.5 pood for christmas so did Helen. Going in thought this would be easy. But I couldn't do more than 3 pullups unbroken and finished in 15 minutes as RX'd

M/41/220/6

3 RNDs
135# C&J
30 GHD

2:48

65# C&Js
decline situps

did one round +5 in 12:20, then started to get some back pain, so called it off

m.23.175

16:35

I agree when it says clean and jerk it should be any way overhead. I did squat cleans because they need work.

good wod.

GHD s/u improvised with two benchs.
Squat Cleans

12:58

5th Crossfit session.
Did 110# on the C&J from floor.
No GHD, did sit ups on floor.
14:54 - would like to have caught the bar a little lower, squat was more like a half squat rather than a deep one.

M/165/31/5'7

as rx'd:

18:01 great workout. This one might need a name!!!

m/44/190 8.58 as rx'd c&j kick my butt

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
As RX'd 23:21
ghd's after 1reps were broke all up.
C&J were 4/3/3, 1/3/3/3, 4/3/3
Squat cleans all.
on the second set of cleans, I jerked it and my core got all wobbely so I reset and caught a 321 breather and wenrt again. Sloww all the way.

Scott you were right, it was a breather even as slow as I was. I was greathing best on the cleans other then that I was gasping.

Scaled up to 145.
Abmat situps.

13:30 with full cleans.

rofl @ 173 - 2:49 - sure. Miko did 155 C&J in about 2:40 if I remember correctly. Drop him down to 135, and maybe shave off a minute? 1:40 - so 90 GHD situps in a minute? Sure buddy.

M/26/175/5'4"
subbed sit-ups for GHD's
time=10:49

CFWU x3

13:00

95#

#173

2:48???? You forget a number there?

Hope someone answers quickly... headed out to do this... does the jerk part have to be a split jerk or just a normal push jerk at the top of the clean??? I don't think I can do a split jerk... have never tried and have a wonky knee at the moment. Thanks for feedback!

Should I he going above and beyond these wod's? Training for pararescue. I am in shape and I am exhausted and the end of the daily posted wod, and I also run or swim in addition. I'm looking at you special forces guys. Is this regimen enough? I leave June 22 for basic.

As rx'd: 10.59

AJ (#184)

It doesn't matter whether you choose to push-jerk or split-jerk. (While I love split-jerk, I will probably push-jerk this WOD because it's faster for me with 135#).

However, I would recommend that you work on your split-jerk when possible. It's a more effective way to jerk when you start getting your max clean up in weight.

M/30/72"/205

10 C&J w/95
50 Abmat Situps

8:31

As rx'd:

17:54

@ 173 john-

youre the reason top crossfitters stopped posting on this board, with your BS time. they got tired of the crap and liars!

7:58

M/30/200/71

CF Warmup w/sit ups
100#
30 GHD's

3 x's

11:48

Hey guys, before jumping down John's throat, do you think maybe you could consider the possibility that his time of 2:48 was a typo?

It could have easily just have been 12:48, or 22:48.

Deep breaths, relax.

22:05

scaled to 115#...saw more breaks during the GHD's than an orthopedic surgeon!

95# full squat cleans & jerk
kept form strict so time was a little slower
broken in sets of 4-3-3, pause at bottom, no bounce.
30 GHD sit ups

10:30
Laura f/47/5'7/150

9:45 (power clean last 10 cuz i just couldn't squat any more)

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
As RX'd 23:21
ghd's after 1reps were broke all up.
C&J were 4/3/3, 1/3/3/3, 4/3/3
Squat cleans all.
on the second set of cleans, I jerked it and my core got all wobbely so I reset and caught a 321 breather and wenrt again. Sloww all the way.

Scott you were right, it was a breather even as slow as I was. I was greathing best on the cleans other then that I was gasping.

3x
10x 35kg clean & split jerks - splits on the high side.
25x 35kg good mornings subbed for GHDS.
16:50

CROSSFIT!!!!
Going on 7 months!!!!
I remember the first time I did GHD situps, abs hurt for a week. Now, I don't see why I ever did crunches! GHD is where it's at! Happy I was able to rock them out in 15's today with no problem!

scaled to 115 for some reason, could have easily done 135 as rx'd

12:42

16:50 rx

Rx'd

10:46

3 rds cfwu

as rx'd...well did power clean and jerks...

14:03

10:58 as rxd.

***Need Advise***
I've been doing CrossFit now for 2 years. In the first 8 months of CrossFit, I lost 35 lbs. I've been at 175 now for about a year and a half. My problem is, I would like to try to gain about 15 lbs. back. Does anyone have any suggestions on any good weight gain supplements? I've always been leary of taking any supplements, but I have no idea how to gain any weight back. Thanks for any suggestions.

Squat clean & Jerk #85
7:06

m/44/185

as rx'd(full squat cleans)

9:02

Did Grace today.

1:45 as RxD (PR by 44 sec)

Link to video: http://www.youtube.com/watch?v=jLciRVcyVz4

m/252/38

20 min on elliptical

85 lb squat cleans
30 mat sit ups
x 3 10:22

Chris - M/25/205#/6'1

9:20 with subs: 120# clean and jerks (full squat cleans), 15GHD/round (still new to them)

John - M/25/167#/6'

8:35 with subs: 100# clean and jerks (power cleans), 12 GHD/round (learning)

cfwu sans situps
Pack
3 Rounds for time of:
95 pound Clean and jerk, 10 reps
10 GHD situps (to parallel only)
20 Sit ups

subbed hang power clean and jerk for clean and jerk

been sick two weeks, first wod back: 12:54

33/m165

As rx'd 21:50

12:27

Subbed regular situps. This was fun. Sure had me gasping in the middle.

9:47 as rx
full squat clean.
5'10" 185 lbs.

Hampton Hill Squad: J-10.24:60 Pat-10.24:88 Phil-10.42:91

As rx'd
8:06

20.54 as rxd

1th round: squat cleans & push jerks

2nd and 3d round: squat cleans with thrusters to overhead

12:17
C&J I did not split Jerk.

20:39

Subbed GHD for decline bench situps. 13 of the Cleans were squat, the remaining power cleans. Awesome workout, thanks coach!

M/36/5'10"/175lb

6:53, 135lb power clean and jerk and unanchored sit ups.

Good WOD.

10:33 subbed power cleand and regular situps.

19:20 as rx'd
did this at the area ymca unfortunatley during rush hour so time wasnt great

i go into these workout ready to dominate and walk away from them feeling like i went head on with mack truck wondering what just happened... anyone else feel the same way?

6:32 as rxd

28:07 as RX'D

I'm looking at some of these times and feeling like I really need to improve. I did try and actually banged my chin with the bar when I was getting tired. Lol

M/20/6'1"/170

10 135lbs squat cleans
30 18" box jumps

3rds for time: 14:54

m/38/190/6

3 rounds:
95# clean and jerks
30 GHD situps (on swiss ball w/feet anchored)

19:51

harder than I thought it would be - C&J very taxing
form was mediocre at best on C&J - need practice

M/33/5'4"/142lbs
Subbed GHD situps with physioball and feet anchored.
13:21

If you are in doubt on which exercise to do, stop procrastinating and do the harder one for your body!

M/41/180

Situps done on a diagonal bench set at steepest incline.

Full squat cleans and elbows locked out at the top.

15:45

Slow. Out of gas. Time for a few days off. Some skiing is in order.

More better faster.

I agree with jsr #223. C&J was a subtly taxing workout. I went into this workout with my buddies not thinking it would be too hard doing only 10 reps but it was a butt kicker for sure! I couldn't record our times cause on the 2nd set during C&Js my hand pushed the stop button on my watch & I didn't realize till the 3rd round... I'll have to put my watch on the ground next time. Awesome workout though. My buddy puked! LOL

18:30 as RX'd with full squat cleans. Cleans are coming along. might drop the weight next time to 120 so I'm not resting too much. Was only able to get 3 C&J in a row at the start of each round and from there it was every two until 10. Fun times---T

Woo!
Sam
12:57

Hayden
20:42

Had to sub unanchored ab-mat situps since my hip is still bothering me.

12:19 135#

Aloha,

Jordan

95# power clean, anchored sit ups on floor, 10:46.

3 rounds
67# clean and jerk, x10
hardcore sit-ups x30

8:43

m/18/5'11"/165

13:41

cleans:
115#, 8 reps still working on form
95#, 8 reps
95#, 8 reps

90# full squat clean and jerk
GHD full on GHD machine

12:08

clean and jerk as RX'd, only did 20 GHD situps as his is the first time ive done them in a workout

8:43

CHASE LINGLE
23/6'2"/210LBS

9:30:36

1ST ROUND:
REGULAR SITUPS 10X
GHD 20X

2ND ROUND:
CRUNCHES 10X
GHD 10X
REGULAR SITUPS 10X

3RD ROUND:
GHD 11X
REGULAR SITUPS 9X
GHD 10X

10.34 as Rx'ed. Paul

21:47... woo woo!! lol

Subbed straight-legged situps, full reach, due to lack of GHD station:

25:21

Had to take it slow on the cleans due to poor form and the fact that the weight is pretty heavy for me. Then just took the first two rounds of situps pretty slow too so I wouldn't get winded.

Did crossfit football strenght wod then this with a five minute break in between.

8:08 as rx'd I just bought a rogue crossfit package and few other items. Gym garage almost ready then I can really get crazy. Keep it comin!!!

6:57, as rx'd (mostly)

No GHD, so sub'd butterfly-Abmat sits with hands touching ground over head every rep. Full squat cleans.

1 - 1:51
2 - 2:38
3 - 2:28

Warmup- DUs 20/26, 1/3 cfwu, 400m in 78 secs.

Cfwu x 3 x 15

95#

3:40
4:27
4:37

12:46 total

m/41/6'/192
as rx'd
14:49

Great work out! Had to tape hands because of blisters from yesterday, those plurpees were awesome. Todays time 14:10

As rx'd: 29:17 with full squat clean.

135# is approx. 85% of my 1 RM for clean & jerk, so I decided to do as rx'd, but pace myself and focus on form. I tried to maintain a steady pace for each set of ten, but missed a few around reps 8-10.

M/37/68"/182
As Rx'd 9:17

135 # power cleans
but subd the sit ups with regular sit ups, gym doesnt have GHD
12:45

As rx'd

14:39

Considering that I only way 150#, I'm satisfied with that time.

14:47 as Rx'd
Reps were inconsistent. Any tips for better form on timed wo's?

scaled to 95lbs on the clean and jerk
subbed reg situps
7:30

95lbs. Not for the clean, but for the jerk. Working on that form.

18:50

135 Clean and Jerks
Decliine Situps
14:28

Oh, crap. My mistake. I just looked. I only did cleans. No jerk. I'll have to make this one up. Man, I hate doing stupid stuff like that.

34 yom 225 bwt
cfwu 3rds of 5,10,15 reps

wod w/ subs
3rds of:
10 reps of 135lb squat clean and jerk
30 reps of abmat unanchored situps
time: 8:20

CFWU (-)

C & J scaled to 115lbs, full squat cleans.

Sit-ups on Sorinex GHD (gotta love eBay).

13:20

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 250m erg row (0:44); (65# OHS, AbMat, hip ext., strict pull-ups, ring dips), 1x10.

As Rx: 12:31.

C/D: dynamic stretching of hamstrings.

Full squat clean and push jerk. Struggled through this one today. Not happy with my time. Just didn't have it in me today. Maybe it was that mango yogurt smoothie I had after work. :)

M/34/165
135# squat clean and jerks
30 decline situps
3 rounds
15:04

"GI Jane". Details there.

3 rounds for time:
10 reps @ 135 lb. clean and jerk
30 AbMat Situps (No GHD)

Time: 5:18

3 rounds:
10x 30kg C&J
30 Sit-ups (normal)

11:43

As Rx'd

~13 minutes

Did the anaerobicendurance.com wod after. It was running hard 5,4,3,2,1 (5 on 5 off, 4 on 4 off, etc)

24/m/170lbs/70"

as Rxd

11:06

forgot it was a clean and PRESS the first round. just did 10 extra push presses at the end. Also did without full squat clean. weight and GHD as rx'ed.
13:07

Round 1: Clean adn Jerk 135#. 60 sit ups
Round 2: CLean and Jerk 115# 60 sit-ups
Round 3: Clean and Jerk 95# 60 sit-ups
19:38

m/170

rx: 12:07

Relative newbie in at 13:38

Scaled:
115# C&J (haven't done much O-Lifting yet)
30 regular situps (no AbMat & no GHD at the gym)

Haven't sweated this much in a very long time! Great WOD!

Also mistakenly did 15x each round of C&J. Chalk it up to being overzealous

NOT as Rx'd

3 rounds (no watch)

40 1pd KB Clean and Jerk
30 Situps

19:40

subbed toes to bar reps for GHD situps

38/217

15:04 could've gone faster but my abs cramped up really bad after 1st set of GHDs.

14:58
Started with 135 but form was poor and did not think I would finish so finished with 115.
Regular sit-ups.

15:35 w/ 115lbs.

I was back n forth about 115 or 135. I wanted to be able to pretty continuously crank out the CnJ's. Still had to break them up, but great workout. Legs were burnin.

Also been laughin at the post on letsrun.com message board about CF trashing. Probably the same as if one of us went for a 16 mile run and then said that all running must be BS b/c my f'n legs hurt for a week.

Doc says I have tendinitis in my shoulder, rest and PT for a while. Looks like a good time for a squat improvement program

No GHD machine, so did a scaled version of the GHD situps as close as I could with what I had - definitely not as hard as true GHD's.

11:29.

19:17

Scaled weight down to 95lbs. Tried to concentrate on form since I haven't done cleans regularly. On the GHD situps I only went back until my back was parallel with the ground.

85# squat clean and jerk
11:52

As Rx'ed
26:20

16:00, not ready for GHDS's so subed for abmat.

14:05

m29/6'2"/205

Not as rx'd

Scaled wt to 100#
swiss ball ghd sit ups

14:58

7:22 with Power Cleans

M/16 years old
95p

time was 13:30

7:58

used bench for Ghd situps and Power cleans

Today was my first CF workout since early August due to a crappy knee surgery. You know those people who are against Crossfit? The ones who are always trying to find anything negative about Crossfitters in order to justify their reasoning for hating Crossfit. Well after I injured my knee I kept having those types of people saying things like "I told ya so" and stuff like that. It really surprises them when I explain that it wasn't even a Crossfit workout that injured my knee. It was actually my rest day and I went for a simple mile and a half run and tore it up. It really shuts them up when I tell them that. Ok so anyways it feels great to be back. I was at my peak as far as fitness goes before the injury. Now I am practically starting over to an extent. I had to scale todays wod a bit but completed it. Not the best time but as "Bingo" said, it is you vs. you. And I won. Haha.

M/27/5'9"/175

scaled to 115# power cleans and decline bench modified ghd situps

16:47

23 / M / 5'9" /135lbs

Did the squat/pull-up/squat/push-up WOD today, but I screwed up and did 24 rounds instead of 12. Not good times

60 squats, 0 pull-ups = 60
55 squats, 5 push-ups = 60
42 squats, 18 pull-ups = 60
36 squats, 16 push-ups = 52
26 squats, 11 pull-ups = 37
29 squats, 13 push-ups = 42

Total squat 248, pull-ups 29, push-ups 34

Should have stopped here, but...

21 squats, 10 pull-ups = 31
32 squats, 12 push-ups = 44
23 squats, 10 pull-ups = 33
19 squats, 11 push-ups = 30
23 squats, 12 pull-ups = 35
26 squats, 12 push-ups = 38

Total squat 392, pull-ups 61, push-ups 69

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Handstand push ups against wall to 3” stack x 1,1,1,1,1
Clean and Jerk 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

As rx’d: 25:38
Foam roll after

M 37 6' 165#
9:09 rx'd

#77
#89
#129
#167
#214
#217

As Rx'd means as prescribed. As in performed exactly how they stated.

Crossfit 2010!

M/50/165
RND 1 -10X135 CLEAN&JERKS (BROKEN)
1X30 SWISS BALL HYPER SITUPS
RND 2 -10X135 CLEAN&JERKS (BROKEN)
1X30 SWISS BALL HYPER SITUPS
RND 3 -7X135 CLEAN&JERKS (BROKEN)
1X30 SWISS BALL HYPER SITUPS
TIME 18 MINUTES

Scaled to 115lbs, 14:40
WS gym

M/31/6'1"/210 3rd WOD of 2010

3 rounds of:
10x95 clean & jerks, with coaching from the guy next to me deadlifting the whole rack
20 decline crunches w/ fingertips under hams (cheats) to minimize back strain

~25 minutes

BS 1-1-1-1-1 (225-240-265-285-285)
WOD, Rx'd.
13:23

started with 80# but after first 5 reps knew it wasn't happenin... dropped to 70# for rest with an awesome rigged smith/bench GHD.

12:50

m/37/184/72"

12:19 as rx'd
Should shoot for under 10 next time.

M/31/6'1"/210

scaled to 10 x 95, and 20 decline situps w/ fingers under hams
3 rounds
~25mins

As Rx'd,

14:15.

Also CrossFit Strength Bias: Power clean 3RM 187.5, PR by 12.5#.

15:34

3 Rounds for time of:
115 pound Power clean and jerk, 10 reps
30 GHD situps

used 80%(110#) Dumbells

23:28 - sloppy at times.

Waffled between using 135 and doing hang power cleans and jerks and doing the full squat clean with 95# and getting it done with full ROM. Opted for the latter.

So....3 rounds with 10 reps clean and jerk with 95# and no GHD, so I ended up hanging off the back of the seated calf raise chair and mimicking the ROM. We'll see if I feel much of anything tomorrow. Cleans felt strong. Happy with those.

14.20

10:55

full squat clean & Jerk
used bench for GHD sit-ups

3 rounds for time of:
85# clean & jerk, 10 reps
30 situps

Time: 10:39

Rx'd

7:22

Modified wod
95# C&J
30 GHD sit ups
time: 12:23

M/45/6'1"/185

135# full squat
No GHD, 60 "gym ball" sit ups

14:40

31/m/197

13:48 as rx'd.

M/48/5'9"/178

Concentrated on form on the C&J. Roman chair sit-ups.

18:19

Scaled cleans to 95 lbs A to A, GHD's to parallel.
14:51 - Should have gone heavier!

reffed basketball game
cfwu x1 (4 pu's)
bwu

as rx'd (squat cleans)
25:53

As rx'd

Time = 22:00

40/m/190

c&j as rx'd
sub incline situps for ghd's

10:09

M/25/5'9"/181

3 RFT of 10 135# Clean & jerk, 45 anchored floor sit-ups

Time: 16:11

I need to go harder on the C&Js....well, harder on everthing really.

DO WORK!!!

m/29/157/5'8"

13:41, squat clean and jerk

59/M/204 - subbed abmat situps - 24:48

49/F/125 - spaced out and did just cleans @ 50lbs, and situps - 9:38

Warm Up: 1 mile run; 11:29 minutes.

I scaled the workout down a bit. I didn't time it and focused on form.

3 rounds of 95lb clean and jerks, 10 reps
90 Situps.

rx'd 8:00

9:55 rx'd

29 m 175 5'10
as rx'ed (squat cleans)
9:48
http://www.facebook.com/video/?encoding#/video/video.php?v=531281316395&ref=mf

Late night workout today.

Buy in: CFWU

As rx'd
16:57

Cash out: Two games of raquetball. Two bad losses. ;)

As rx'd, Power Cleans

11:00.08

Sit ups slow at the end. Could do this quicker, maybe sub 10 min. next time.

Made up the Squat/Pull-up/push-up WOD today. OMG!!!! That was rediculous, I loved it.
57/3
55/5
52/8
50/10
48/12
45/15
42/18
39/21
36/19
Squats=478,Pull-ups=60,Push-ups=51
I'll catch up on the rest this weekend.

approx 30 min.

3x
135# power cleans x 10
10x GHD situps
20x GHD to parallel situp

135# power cleans
GHD situps
5:44

8:16

13:18
Set up a bench next to squat rack for sit ups. Not as hard as GHD but still more ROM than regular.

Rx'd
4:44

8:16 (Power Clean and Jerk / GHD)

#7 WOD

scaled the cleans to 65

Round 1: 6:00
Round 2: 10:46
Round 3: 15:22

75lb clean jerks
17:15

Rx'd (full squat cleans)
9:23

GHD's were with a smith machine and bench. Alternated hands for touching ground and touching toes.
I'm curious to see how I feel tomorrow, b/c I think I am still sore from 100 GHD's last Friday!

Earlier in the day:
Power Snatch: 152.5 x3 PR
Deadlift: 415 x5 PR
Bench Press: 210 x5 PR

Good Day!

M/40/5'6"/188

Full squat cleans @ 135
28:06

Rx'd 4:00

Our group has some phenomonal times.

M/26/140/5'11"
13:44(squat cleans)
paced myself way too much on 1st round of cleans

115# squat cleans
60 sit-ups (no GHD at work)

17:45

M/25/150#/5'7"

As Rx'd

Time: 23:02

Lost a lot of time on the clean and jerk. Maybe should have scaled it - I just couldn't string together more than 2 or 3 and I didn't have bumper plates. Good WOD!

sub
regular situps
no-squat clean

13:14

16:12 115 # cleans

Rx'd

15:03

Harder than I thought.

Go Navy!

M/49/6'3"/195

as rx'd
23:14

Scott m/49/6'/210
115 C&J, GHD to floor 14:45

Janet f/50/5'9/160
65 C&J GHD to floor 13:25

Sub'd unanchored situps for GHD's

7:32

135 lb full squat cleans
only 20 GHD situps, the balance were feet anchored army-style.
12:40

8:58
no GHD sub med ball situps

34m/165/5'8"

www.crossitjulia.com
Louisville, CO

9:46 Rx'd

Full Squat Cleans...

50/m/140
95#
9:16

I've been off for 2 months so I haven't done C&Js in awhile...

I was going to do RXd but after the 5th rep my body was telling me to keep it at 115 so I switched weights.

My time: 33:25

I suck

16:36
cleans need work
GHDs unbroken

M/23/155/5'7"

Rx'd Grace Style

10:42

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Was going to do this in my garage as still no C & J in the gym (NO FUN) but had been up at 5am to take son to swimming and ended up sleeping instead, will catch this up another day.

scaled to 95lbs on the clean and jerk
subbed reg situps

10:45

165/m/25/72"

11:45 RX

m/38/6'5"/215

subbed 60# dumbbells and 45 degree declined situps

17:25

Aloha

Row 500m
Run 500m
Burgener WU x2
CFWU minus dips and PU x1

No GHD machine. Did med ball approximation sit ups with legs anchored and touching the ground, alternating hands.
Clean and Jerk split 2x5, 3x3 +1, 3x2 + 1x4

11:30
good workout.

As rx'd

3 rounds
10 C&J 95#
30 GHD sit-ups

14:02

Subbed 115

15:56 KAF

15:28

M/33/144lbs/5'5"

subbed GHD sit ups with physioball with feet anchored.
13:59

m/57/5'10"/180

8 rounds:

12 BP 135#
12 pullups

19:52

jmsny111752

70 lbs
16 mins

65# cj
anchored reg situps 33/33/34
10:12
3x10 shoulder press,push press,push jerk 65,75, 85
2 mile jog/run/sprint with dog.

probably should have done a bigger weight, still working on front squat.

have a great day everyone.

20 mins but waiting for weights - reckon 18 mins

3rnds of
135# Clean & (Push Jerks)
30 Un-anchored situps (no access to GHD)

Time 24:17

Wanted to stay with the recommended weight so it cost me some time to execute. At a body weight of 150#, 135# Clean & Jerks were pretty heavy for me.

8:26, subbed APFT standard situps. Got one coming up in March to start prepping for.

8:35

1st at 135
2nd & 3rd at 115

12:46

Sorry-sit-ups were on one of those decline hook yer ankles machines

m/23/5'9/162

As Rx'd with Squat cleans and Jerk

8:20

Still working my way into it.

3 rds 95lb Clean and Jerk
3 rds 20 GHD Situps (thanx to my work gym for installing a GHD!)

19:30

Finished it off with a 3K treadmill run

Scaled to 165# for bodyweight, full cleans, and GHD on the s/u. Time was 16:32. Would not have guessed that quads would be the fail point that slowed me down.
Good way too start the day.

10 mins @ 115#

100# Squat cleans and jerk
30 GHD situps

13:11

Teri f/37/5'7/160
85# power clean 'n jerk (Grace'd it)
situps as rx'd
13:30

85# clean & jerk
GHD sit ups

14:30

M/19/165/70

as rx'd

7:32

135# clean 'n jerk

12:45

m/36/5'11/209

Didn't do full squat :(

21:48

18:01

N gym here doesnt have a GHD situp apparatus

used incline situp bench on steepest incline and reached backbehind me.

10:05min ... did squat cleans the first round then power cleans 2nd and 3rd... quads just weren't gonna make it if I did squat cleans the whole way (more or less I wouldnt get any cardio out of this workout).... learn something new about yourself everyday..

115lb squat cleans only (shoulder something-itis acting up on overheads), abmat situps

9:05

m.155.37

Subbed anchored situps for GHD situps. Otherwise as RX'd.

19:45

As rx'd: 12:20

Male/28yrs/6'0"/169lbs

WOD 7:40 Rx'd
Full squat clean with GHSU hand to floor then toe touch.

Rounds 2:00, 2:35, 3:05

Excited about sectionals!

Clean and Jerk as Rx'ed.
Last two sets of GHD situps on the floor.

Total time = 26:39

m/47/178
rx'd 12:40

CF warm up.

100 lbs subbed for the 135.

Time 10:41

13:49, done Grace style with power clean. Also got to use our brand new GHD at st. 5. Cool.

m36/173/5'8

as rx'd 9:15

14:58

M/32/6'3"/200

As Rx'd (Full Squat Cleans): 12:21

12:20 - situps on decline bench (no GHD at globo)

12:10
115lb clean & jerk
sits-ups on decline bench

20:51

Scaled down to 115 after the first round at 135. Burned some time changing weights. All C&J's broken into sets of 3 or 4.

135# hang clean/jerk (tender low back)
60 sit up/crunches (see above)
felt better today though almost back

3 rds = 11:06

F/20/5'6"/131

8:04

-45lb (1st round), 30lb (last rounds) clean and jerk

M/63/198-3 Rounds for time of:
111 pound Clean and jerk, 10 reps
30 GHD situps
16:48

As rx'd, 19:00

M/43/140/5"4'

M/41/6'0"/155

Grace Style, sit-ups with feet anchored and swiss ball under thighs to approximate GHD. It felt about halfway between a slant board sit-up and a GHD sit-up.

12:46

12:15

used back extension bench slanted at 60 degrees since no GHD at my gym, will use swiss ball under thighs with feet anchored next time.

used 135 for cleans into squat position straight into a Jerk. All C & J sets broken into 2-3 at a time.

as rx'd

13:38

m/16/5'10"160
As Rx'd
14:51
Not the best time but I'm satisfied because I know I would've had to scale it down a month or two ago.

scaled 30 then 20-20 for GHD

time: 11.40

CFWUx3
Burgener warmup
18:00

m/44/185

As rx'd 12:05

26/F/152

75LBS on cleans.

Subbed in decline situps for GHD.

14:01

15 min as Rx'd

21:26 as rxd

25:24 as rx'd

shoulder feels ok...didn't want to push it too hard that might be an excuse though

WOD
not as rx.
had to split it between two gyms ,cos of stupid ban on Snatch and Clean and Jerk,did cln and jrk,with ab-mat s/ups at boxing gym,then ghd/back ext at other gym

3 rounds :
squat clean and power jerk @ 61.5kg,10 reps,
30 ab-mat s/ups,
12.02

3 rounds :
30 ghd s/ups,
25 back ext,
4.47
then hpc 5-5-5-3-3-3-1-1-1

M/50/153/1-1-06

3RFT
Full Squat Clean & Jerk 105# 10 Reps
15 KTE/15 Abmat Sit-up

17:30

m/38/76/210

As rx'd, squat clean/split jerk

17:25

m/178cm/89kg/34y
regular situps
8:33

dont have a ghd, so did anchored sit ups, everything else rx'd

7:22

worked on my jump ropes after.

7:35

C + Js as rx'd
first set 30 GHDS, second set 5 GHDs + 25 unanchored butterfly, 3rd set 30 unanchored butterfly

95# c&j, full decline su's

16:45

Rx'd w/full squat clean
15:36
(time does not include deduct of 2.5 minutes to go back and forth to GHD)

warm up
3 sets 15 back extensions and samson stretches

3 rounds
105lb clean and jerk 10 reps
30 situps
22:48

m/31/5'9/170

3rounds
115 Clean and Jerk x 10
30 SU Incline Board

14:51

3 rounds
10 full squat cleans @65# (first 8 were 75#)
20 GHD situps
10 unanchored situps (hip flexors disengaged)
11:42

followed by
SP 3-3-3-3-3 @ 65-75(PR)-75(f)-70-70
PP 3-3-3-3-3 @ 70-75-85-95(PR)-100(PR)

m/22/5'7/150

short on time, did without the jerk:

12:20

S/f

CFWUx3 (minus GHD situps)

as Rx'd: 21:08

as rx'd

16:33

20:48 Rx'd

SUB 115# cj

18:30

26/m/5'11"/185
as rx'd sq cln
14:53

as rxd 7:55

20/m/185/5'11"

Double under practice warm up. prepping for tomorrow's WOD.

concentrated more on the form of the clean and jerk (full squat cleans) and began to get much faster nearing the end of the WOD.

subbed incline sit-ups for GHD

18:24

As rx'd, I guess. My form is not that good on the clean and jerks because I only started doing them as part of Crossfit recently. I used a smith machine to anchor my feet and a stool normally used for box jumps anchored with some weights for my thighs b/c there is no ghd bench at my gym.

17:17

As rx'ed. 135 clean and jerk is a lot for me.

19:39.0

MY LOWER BACK IS KILLING ME

did 50kgs clean & jerks
23:26 been getting some bad times lately tinkering with diet

m/31/210
As rx'd
10:42

Brad
subbed 115 cj
12:22

m/28/210

Started from the Hang Clean Position - 8:35

3 rds of 115 lb full squat cleans + GHD situps - 19:58

m/41/5'6"/145

subbed 95# for c&j

14:08

only sub ws regular sits

10.49

felt amazing today. Big workout and great personal time. Interested to see this 3 months down the road. I believe that I could go sub 10 - 9.30 on this.

As Rx'd 15:40

misread the wod, only did 135lb cleans, no jerk.

TIME - 11:33

35yom / 206lbs

3 Rounds for time of:
80# Clean and jerk, 10 reps
10 GHD sit-ups
20 Sit-ups

13:27

Scaled the Pack weight down a bit. C+Js felt good, but I mostly did power cleans. Still struggling a bit with the landings on the split jerks, but was good overall. GHD sit-ups are getting easier (used the Smith machine and a Swiss ball).

Love the GHD's!!

115# C & J's

17:00 mins.

M/45/170

21:00. Situps to parallel

22:10

scaled way down to 65#; 75#; then 85# last set.

Did much better at getting all the way down to the bottom on the clean and jerk.

subbed 100lb sandbag c&J
20 ab wheel rollouts

12:38

26/m/200

as rx'd full squat cleans--tho knees drifting out and elbows not out far enough.

12:30

2 X CFWU (no pullups)

WOD scaled to 10X90# C&J + 50 Swiss Ball Anchoredc Situp for 3 rounds

17:50 - The situps took forever - Next time go heavier (ie 115#)

14:48 as rx'd

Had to build a GHD out of a smith machine, bench, and some kettlebells to keep my feet in place.
Not ideal.

Power cleans. Next time do squat cleans and still beat time.

Rd 1- 2:39.81
Rd 2- 4:00.37
Rd 3- 4:08.44

Total Time:
10:48.62

135 pound Power Clean and jerk, 10 reps
30 situps
135 pound Squat Clean and jerk, 10 reps
30 situps
135 pound Squat Clean and jerk, 11 reps
30 situps
135 pound Squat Clean and jerk, 9 reps
30 situps

M/47/200

As Rx'd (full squat)

19:11

I was feeling pretty sore b/c I've been doing five on, two off for a few weeks now. By Friday, I start feeling beaten down. These were tough, and so were those miserable burpees the day before.

31/m/5'11"/200

Power cleans

8:20

sub 45kg and situps = 8min45sec squat cleans

M/19/165/5'7"

As Rx'd: 9:06

CFWU
17:00 with situps on angled situp bench (raised up with 9" box).

as r/x this morning

13.46

jeepers 60kg gets heavy by the third set

would have been easier dropping the weight but couldn't in globo

good wod

Jeff @ work
PC&J
7:10

15:24
Used bench and anchored feet under rack for GHD

3 Rounds for time of:
135 pound Clean (no room to jerk @ gym today), 10 reps
30 swiss ball GHD situps

11:55

clean & jerk 105 lbs
regular sit-ups

time: 11 m 50

Short WU due to lack of time then WOD with Power cleans and jerk:

7:21
(1:54,2:42,2:44)

then over to globo for 1hr "Group Power" class with g/f.
then 1hr massage, 3 hrs rest and then 10k trail run (5Kx2laps):
49:20 (25:12,24:07)

first time at this trail. wet, hilly, cold.

later,
b
m/33/5'8-1/2"/165

19:54

105 lb c+j
slight incline sit-ups rounds 1&2, floor sit-ups last round.

9:41

* 95# C&J's

20100124 0530hrs
WOD100121: 3RFT of 10 C&J (60kg) and 30 GHD Situps
Full squat-cleans with jerks, sit ups were abmat, otherwise as rx'd 9:25

13:40 for 3 rounds of
60kg C&J (lost form at last round)
30abmat sit ups

Tm-223
(M/24/163lbs) krak

As rx'd: 10:14

34/m/192lb/6'

wow that was tough

135lb c&j x 10
run 100m
ghd situp x 30
run 100m

135lb c&j x 10
run 100m
ghd situp x 30
run 100m

135lb c&j x 10
run 100m
ghd situp x 30

35:30

01/23
Sub'd power cleans: 16:21

13:36, as rxd

Scaled to 95lb C&J
'Air Force' sit-ups

16:08

As Rx'd w/squat cleans:
13:05

Thank you Molly for timing me :)

Probably would have been sub-13 without slight transition time from bar to GHD

M/24/6'/180lb

as r'xd
between 15-16mins

C-
7:42
GHDSU to parallel

M/22/167#/6'

Did W/U of some light C&J

Had to sub 60 normal sit-ups for 30 GHD sit-ups during last round because someone took the GHD machine.

WOD Time: 29:30

115 C&J
15.01

m/21/5'9"/173

12.20

12:50

The Porch
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
15 GHD situps
15 situps

feeling very weak today after a weekend of excess!

Scaled to 50kg Power Cleans and Situps - 9.20min

Feel ashamed of myself

as rx'd

17:29

cfwu
13:02
Scaled to 110 lbs and did 20/30/20 incline SUs

3 Rounds for time of:
135 pound Clean and jerk, 10 reps SUB 95 pound
30 GHD situps

12:03

Mod 115# and 20 incline SU (1st)
1:36/2:07
3:00/3:22 (breaking up)
2:54/3:36 (like to try and negative split it)
Total: 16:37 (167 avg)
I can't believe I even contemplated 135#. This WOD got me good. SU were quickly singles with rest at the top. Oh the core!

31yo/M/6'4"/223#

3 Rounds:
10 C&J (135#)
45 AbMat Sit Ups

9:38

Did it, subbing 105# power cleans and jerks. Lost time.

9:27 as rx'd

Barely had to rest except for last set of situps, which were done on a decline bench.

M/25/5'11''/200

10:55 - power cleans

9:50
135lb c&j
straight leg deadlift for GHD su

sub ghd 7:51

@ the sweatbox
as rx'd:

14:02

as rx'd

11:58

spent a little too much time on the ghd's
my shins were cramping up bad!

As rx'd
pr
14:37

14:45
115 - 105 - 95 on the clean and jerk
Fully declined situps

Burned out on the situps

14:45. Anchored situps.

As Rx'd.

10:43

1st round: Unbroken
2nd round: 5-5 clean and jerk; 20-10 GHD
3rd round: 5-5 clean and jerk; 15-15 GHD

M/38/185/5-10

As Rxd
3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

= 10:15
cleans were power, first rnd 10, then 5-5, 5-5 dropping weight down, catch off bounce, lower down and pull.
HR avg was 76%. A good solid effort.

M/23/163

115 lbs./decline sit ups

11:57

3 rounds, no timer
95# Clean & Jerk, 10 reps
15 GHD situps
15 ABMAT situps

3 rounds:

10 135lb squat clean & jerk 2(3,3,2,2),( 2,3,3,2)
30 ghd situps 30,(20,10),(10,10,10)

11:58 01/25/2010

3 rounds

135 lb power clean & jerk, 10 reps
30 decline situps

18:44

tweaked somthing in right ankle in round 2 of cleans. subbed 95 lb hang power clean & jerk in round 3

Oh man! No wonder this didn't seem so bad... I forgot to include the jerks! This calls for extra work tomorrow.

3 x (10 135# cleans, 30 GHD situps)
9:53

heh, looks like on the mountain in the background of the photo it says "loyalty to Chairman Mao."

@thegym

16:11*

*subbed 50 situps for GHD's, no GHD machine

9:43 (95 lbs)

(done 1/25 after 3 rest days)...30:51...161/178
115# squat c&j's & Abmat sit-ups w/ feet facing each other.
Cleans broken into doubles. Quads still tight from 1/16 WOD done three days ago. Really thought I'd perform better on this one.

19.45
FIrst time jerking
75lb

scaled to puppies:
10 x 55lb clean and jerks
20 regular situps

10:37

m/ 27/ 205/ 74"

12:21 (Power Cleans/Split Jerks)

35/M/205

8:12 as rx'd

32:34
I probably should have scaled to 115.

As RX'd. 3 rounds 10 squat clean and jerks(first 5 unbroken, then mostly 3-2 after) 30 GHD SUs (unbroken). Jerk form the sticking point - turned into inefficent push press last round.

R1: 3:40
R2: 3:54
R3: 6:01

13:15

As RX'D
8:02
Outerbanks Crossfit

as rx'd
20:00

CFWU

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

16:48

as rx'd
10:50

M/ 36/ 131 lbs/ 5'-6"
Almost As Rx: I used 125 lbs for C&J
I did it in 19:20, but I had to walk about 1 minute each way to get to the upstairs GHD station.. I really tried to use good form with good intensity on all movements. I think I could have used the Rx. 135 lbs, but I thought that I wanted to see about keeping a better pace and using a somewhat heavy load. Maybe next time I'll try the 135 lbs.. and if that starts to make my cycle time a lot slower, I'll just drop the weight to 125. (finished later with walking lunges with 45 lb plate overhead and some LIGHT snatch and split snatch work... some reason Ireally like the split snatch. It seems faster, adn easier to get my body to drop down.

30/m/71"/175#/Camp Taji, Iraq

CFWU x3
12:02 as Rx'd (with Squat Cleans)

11:01 as rxd.

I did do "Grace" style cleans though.

m/36/5'9/178
CFWU-3. Reg. Superman. Burgener. Jump rope.
15:50
C&J still very tiring. Just sets of 2 last 2 rounds. Good job pushing on GHDs. Touching ground. 3 notches showing.

CFWU
21:24
M/49/193#/72"

M/35/190/6'2"

11:10 with 95lb c&j

m/40/169/5'9"

As rx'd

14:01

Subbed 60 situps for GHD.

18:29

47/M/184
sub'd incline situps
22:58

sub 10 - 225# Deadlifts per round
- cannot go overhead with shoulder issue

6:10

3 rounds:

95# C&J
15 GHD situps (to parallel only)
15 abmat situps

forgot to write down the time but I think I remember 17-18 minutes

M/32/5'9"/152

As rx'd

18:14

M/25/5'9"/195

subbed regular situps

18:03

17 mins

Not done.

49/m/190

As Rx'd. 18 flat

CFWU
as RX'd: 23:00

M/39/198

As RX'd: 14:33

7

Not a full squat clean, otherwise as rx'd:

Time: 19:03

M/41/197/6'

Not as rx'ed. Abmat Situps in place of GHD situps.

Time 5:54.

Scaled to 110lb for the C&J, situps were inclined (1 stepper plus feet).

14:21

[14:21]

as rx'd 16:13

subbed regular sit-ups: 9:23

11:30. cleans were power, dangit.

29/m/185

as rx'd: 11:22; done after 3 rds 50 DU, 50 BE

23.m.140.65"

as rx'd
15:18(PR)

13:35
using 115# and incline situps
M/35/194/6'-1"

as rx'd

8:46

10:19 (95#)

Another great WOD!

Scaled weight.
CFWUx3
SQCJ: 105lbx10
SU: x30 (GHD-style on ball)
3 rounds, 13:09

115 clean, jerk
15 ghdsu

16:32

12:50.
i haven't been sleeping well

scaled
115# clean and jerk
the last 15 ghd situps of the last set were only parallel to flr - not full
total = 21:57
rd 1 = 5:43 rd 2 = 13:54
wgt was good - need to work on speed

34 yom.

135 lb clean and jerk and ab mat situps. 3 rounds. 11:19

44/m/196

1 1/4 mile run wu

115 lb c&j
Regular situps

16:12

45/m/170

19:10

good form, did singles doubles and triples

m/30/6'/168

14:15

used 120lbs and regular anchored sit-ups. getting back into it after 3wks off.

M/34/170

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

(11:21)

Jumped rope with VFF for 10:00 post WOD mixing in singles, jogging, single legs....and a couple of double unders.

Actually used 85#...my bad.

12:00

12:00 (with full squat cleans)

8:40

Time 12:42
Did 135 first then 95 2nd and third.
Did regular sit ups.

31/m/165/65
15:16
for the first time ever, someone else was on the GHD machine. No idea what the girl was doing, but she hogged it for the first two sets, so I did leg raises instead. last set with GHD's
4:00
4:15
7:00

19:08 as rx'ed

27:48

first two rounds did sit ups on a decline bench and the third round was unanchored

27:48