so like CFT but not??

This is a new total...

Yay, now nobody will ask 1000 times!

Is it the new Crossfit total? Do we approach it the same way?

i feel like its the same? dunno any help would be appreciated.

No there's not gonna be THE CFT this month????...and we only get 1 try at each?!....I'm cobfused, where's bingo?

This is gonna hurt...missing skin from those pullups and deadlifts, split thumb from a glass shard. These cleans are gonna be interesting. Glad I bought extra tape today!

Barry, I believe most everyone is going to do a warmup of sorts, then for each lift, work up to a 1RM.

Example:
CFWU
Cleans with a PVC pipe, focus on form
Cleans with a 45lb bar, focus on form
5 Cleans at 95lbs
3 Cleans at 135lbs
2 Cleans at 135lbs
a few sets of 1 Clean at something heavy
3 attempts at a 1RM on Clean.
repeat for Bench, then repeat for Overhead Squat (minus of course the CFWU, for me at least).

Nice pic!

Why don't we have a wod that couplets both the c&j and the snatch totals? Looks just like the cft, one would be lead to believe it is set up the same way.

The USC Head Strength and Conditioning Coach position is open. Somebody get Josh Everett on the phone.

I have done crossfit before but had to stop for a short time so now i ahve been back for about a month and remembering how much i loved it.
what would be a relatively accurate sub for the bench presses. i do not have access to a bench or a spotter for that case?

Do as many reps as it takes until you fail or hit your 1 rep max. Ez pz, dont over think this one....

You can attempt as many times as you want. You want to go for a max on each. One solid rep. I usually warm up to my max doing sets of 3 till I start to get close. Then if I feel like I have a little more in me I add a small amount till I can't get the weight up.

This has to be the same as the crossfit total. If not, who cares... just work your way up to a 1RM for each and post your max's. Nobody will know. :)

Man I really need to join an affiliate, if only for the sole reason that affiliates are where all the girls are.

Jen, great pic!!! I really need to get up there to WOD with you!

It's the same as a CF total. Work your way up to a 1 RM in each exercise. Simple.

This should be a good one. I've got a little cold or something, so a break from METCONS will be great.

Just as a reference, what's the standard advice out there for doing (or scaling/skipping) intense cardio WOD's while moderately sick haha?

Do we total these up and give the result like on the CF total?

Looking good Jen! :)

Is the structure supposed to be:

- Clean until you max out
- Bench until you max out
- Overhead squat until you max out

OR

1 rep clean THEN 1 rep bench THEN overhead. Then start it over again?

This is an alternate CrossFit Total. Like in weightlifting competitions, 3 attempts at each lift. Your first lift should be your 3RM. Then do as much as you think you can do after that. The final lift is the weight you want to do. Rest at least 3 minutes between but not more than 10 minutes. Don't do anything else between attempts.

Hey...how cool is this? A new version of the Crossfit Total. Gotta love this, man. A little Dave Tate and a little Louie Simmons and now we get a 1RM Bench Press. Nice.

Here's a chance to learn how to use the Google search on the Crossfit.com site. How about plugging in "Crossfit Total" in the search box and see what comes up. Better yet, you have a subscription to the CF Journal, right? Go over there and search for the original article by Mark Rippetoe on the Crossfit Total.

OK...three 1 Rep Maxes, one each in the Clean (any type, per the instructions), Bench Press, and the Overhead Squat. Let's do it like a CF Total (CFT), or at least discuss it that way. Do your standard pre-WOD warm-up. I'll do the CFWU (in the FAQ, and frankly in pretty much every "Comments" so far this month). Warm up for each lift in pretty much the same way. Kevin in post #7 is pretty much spot on. Start light and work on technique, then slowly move up the weight. When you feel ready make 3 efforts at a 1 rep max in the clean.

Move on to the bench press and go through the same progression. What to do if you don't have someone to spot? Well, for sure don't use a Smith Machine. It's just...I dunno...too wrong...fake range of motion...just...not right. You could use DB--really tough and adds a balance/accuracy/proprioception aspect to your press. I use the squat rack and set the safety bars about 1/2" over my chest. I know, I'm cheating myself out of a little ROM, but it does allow me to work out alone if I have to. Don't put clips on the bar--if you get stuck this will allow you to tip the bar and allow the weights to slip off.

Overhead Squat. I can't clean and press the weight so I put it way up in the squat rack and start with the weight overhead. Just like every squat a completed rep has the crease of your hip below your knee at the bottom.

Now, add up all of your 1 Rep Maxes for your CFT 2. Remember, these are the WOD's that contribute to strength gains in Crossfit. Apply yourself with the same level of mental intensity as you apply to any met-con WOD. This should actually be one of the longest WOD's you do. Think about it. 3 full warm-ups, then 3 1RM efforts with 3-5 minutes between each effort. You should be fried, your CNS just singed at the end of this one.

Whaddaya know? A new CFT. 3-2-1...Go.

Some people have commented on crossfit associating itself with Louie Simmons due to steroid accusations, etc.. Regardless of that and whether it is true or not the man knows the powerlifting game and techniques and programs to help all crossfitters get stronger and more powerful, and dare I say probably even a little more balance. I am not a powerlifter by any means but there was a time when I used to like to lift heavy, I wish crossfit was around back in the day to offer the information about ALL of the areas of fitness that it does. I would like to thank all of my crossfit brother and sisters for their posts as well, you are an inspiration to many of us and we share in your victories as well as your disappointments. KEEP THE POSTS COMING!!!
Additionally a big atta boy to all my brothers and sisters in the fire service who have decided to adopt the crossfit lifestyle, there is NO BETTER WAY. Thanks Coach!

WHOOOO! Bench Press 1RM. Haven't done these since college football.

My wife did a Benc 1rm of 155 at 148lbs. BW, I don't see what the big deal is with the 130 video...

Clean - 175#
Bench - 185#
OH Squat - 200#

Total = 560#

Bingo, keep doing what you do...it is REALLY helpful for a newbie like myself!

#26 (david t)

PRs are a personal celebration and accomplishment not one of comparative terms. A newbie deadlifting their bodyweight for the first time is something to be very proud of without caring that people deadlift triple that for reps.

Just got into the zone stuff. Looked over the article in the Crossfit Journal. Just wondering why the meal plans are so far off of the Zone Diet. For example they have eggs and cheese as just protein and not fat as well. If you add up the calculations the meals are way fat heavy.

well, no bench press or squat, but I did power clean earlier today - so I'll post that

1 rm HPC - 105.5

by the time I finally realized (with some coaching help) that I really did have the power and hip pop to do this and potentially more, I had done quite a few attempts - so I let myself stop out after 2 fails at 111 - but this is a PR (and more than I did for my squat clean - fear I think) so I'm happy :)

Bingo, I'm with Kevin and J. Keep up the posts. Even with a "fitness" background, I find myself learning more and more from your posts and the CF Journal!

I missed yesterdays WOD. wanting to make it up of course. planning on doing yesterdays wod in the early morning and this wod at night. anyone think this is a bad idea for body? will it do more bad than good?

Wow. I am beat.

Row 1- 2:03.9
Thruster 1- 57.17
Row 2- 2:10.85
Thruster 2- 1:14.62
Row 3- 2:14.20
Thruster 3- 1:36:00 (ish)
Row 4- 2:20.00(ish)
Thruster 4- 1:58.00
Row 5- 2:17.50
Thruster 5- 1:13.50

Damper on 7
ALL Thrusters unbroken! (slow on some, but bar never came down!)
Super tired.

Total Time:
18:06.02

from yesterday.

Hey #27, Lincoln- If you don't bingo's posts, don't read them. Many of us DO "care for all the info."

bingo, thank you for what you do. please keep it up!

B-I-N-G-O! B-I-N-G-O! B-I-N-G-O!
And Bingo was his name oh!

You probably get that all the time.

If it weren't for you, I probably would've stopped. I was so confused in my "early" days.

Rock on!

Bingo you inspire all newbies to become the best they can beat at there new life choice. Being a CrossFitter.

Easy team. Lincoln's is both right and wrong. The Newbie posts ARE too long if you have a little Crossfit experience. That's partly why they only last one month.

But if you are new it seems that they serve a purpose, and let's remember that part of that purpose is to cut down on the number of extra posts! So...Lincoln weighed in, I respect his opinion but for one month will respectfully disagree. I appreciate the support, but really, no reason to add any more to this particular topic.

Back to the WOD...

Thanks #7 for the info and thanks bingo I agree with the last dew post ur posts are the most educational and applicable on here.

do you think you could get away with less "warm up set in the OH squat since your allready warmed up from the Cln and BP?

NICE!!! Whats up with all the new WODs...I like, I like a lot.

DO WORK!!!

Super psyched on all the variety that has been coming up!!! The row/thruster WOD was absolutely beautiful in it's simplicity. And I've been waiting quite a while for a heavy OH squat WOD to come up. Thanks a bunch for the creativity HQ!!!

Im with Bobus on this one...I wouldve thought I couldnt handle it if it wasnt for your posts Bingo.

AND as always from your post #44...YOU ARE A CLASS ACT MAN!

Just hosted a Gymnastics Cert last weekend, Tucker is an amazing coach and instructor, I recomend using his cert to everyone that wishes to improve their strength, balance, awareness and efficiency. Thanks Tucker and Michelle!

Bingo...keep up the great work on the newbie posting info. I have been at this for over a year and can always stand to learn something new or get something re-enforced. I hope that you keep up the newbie postings past January.

This looks cool.

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

ENDED the 2 weeks off of workouts early,
love the thruster row WOD did it this morning,
SUBBED 7 reps of 2 x 1.5 POOD KB THRUSTERs FOR the 135 thrusters, it was amazing. today workout is just like Crossfit total but three different exercises. nice combo though. Who would have thought of this one.

SANTI

OHS should be taken out of the rack in the high bar back squat position. Move your grip out to your snatch grip width (don't use a hook grip though) and push press or jerk the weight up. You should easily be able to jerk your OHS max from behind the neck (it's easier to jerk heavier behind the neck). Do not take the bar out of the rack already at full extension, it's cheesy and cheating to do so.

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

BINGO YOU ARE THE MAN! KEEP UP THE GOOD WORK! HONESTLY I WOUDN'T HAVE NEVER THOUGH OF STARTING THE OVER HEAD SQUAT THAT WAY, BUT IT ONLY MAKES SENCE PLUS IT IS NOT CHEATING, THAT'S SMART THINKING IT WILL HELP WITH MY PR, I have being crossfiting for almost 2 years and it only make sence what you say. thanks for the advice.

SANTI

Crossfit is a good workout program. You followers that get on here and bash a guy(Lincoln) for having an opinion need to step back and relax. Take crossfit for what it is. Work out hard and try to beat your last time. Don't be defined by crossfit. Bingo seems like a class act. You hot tempered followers might want to learn a little something from the guy.

Hey i'm just wondering if anyone elses grip fails before their back muscles do during kipping pullups... I find i just cant hold on anymore but i could still pump out atleast 5-10 more pullups...Any tips?

Happy Australia Day everybody!

celebrated with 2 hours body surfing in the Pacific this morning and then 100 burpees - 6.52

Brilliant WOD - looking forward to this one in a couple of days.

Clean- 180
Bench- 165

Didn't OH: ( but got two max's and I'm proud of that considering yesterdays WOD!

bingo, nice work keep it up, your time is appreciated....

lincoln, you are not the type of person that i want in my gym....

duke, hows that fence feel that your sitting on? i bet you think that guy breaking into your house just needs a hug right?

1. I love the smack that's being talked between the Bingo camp (everyone) and #7 Lincoln (Lincoln). Classic.

2. Props to HQs for this WOD. Benching is always tough after doing Cleans. Then to throw Overhead Squats in at the end is brutual. Brutual, as in I plan on being sore for 4 days.

3. I'm going to predict that a lot of people will see lower numbers than they are maybe expecting on the Overhead Squats. All of a sudden I think many peoples' shoulders are going to be zapped. Personally, I am going to Clean and Bench very aggressively, but when it comes to the Overheads I'll probably progress moderately upward with the weights.

4. A note about Louie Simmons...He's from my town - Columbus, OH - and let me say - dude, seriously knows his stuff. He's been an innovator for years with chain and band training, the reverse hyper machine, speed days (well below normal percentages everyone else is using), etc. I find it very interesting that CrossFit has brought him into "the fold". However, on another hand I do not. This is why: CrossFit is an exercise community that is focused on defineable results. The bottom line, is that Louie Simmons is about the results and he has gotten them through innovative training for many years with hundreds of individuals.

5. This is my new favorite WOD.

out.

Forgot to mention it...Thumbs up to SANTI - I love how you couldn't stay away.

# 57 hit the nail on the head...

sorry new here still learnin. what 1rm stand for?? bingo your post helps alot thank you. i think i get the idea of what this WOD is calling for. looking forward to seeing what progress i have made in these three months.

Will have to do the clean in my garage then go to the gym for the rest. When will my gym realise that Cleans are not a health and safety issue.

#66 Jah- 1 Rep Max (as much as you can lift for one attempt)

Doubling Up today- headed on a short trip tomorrow afternoon
0700- CFWU x 1 minus OHS
From TUESDAY 091229 Row 5K 21:13 (compare to Sunday 23:10)

Shara/30/F/68/140
25:30 (compare to Sunday 26:00)

1530- CFWUx1 minus OHS/Pull Ups and scaled to 10 reps
From THURSDAY 091231

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups (used AbMat)
100 Squats

23:47; crappy: gotta go for sub-20 next time. Shara no double-up.

Cheers from BKK,
Tim

I love you, Bingo. You know it. I know it.

Any photo with a chick climbing a rope with no feet makes me happy.

another day in Afghanistan winter paradise.

Monday's Kabul street fight was a riot. I watched from the rooftop. 14 more days & a wake up till I'm on my way back to the USA for some R&R. tucked safely back at Bagram for the next two weeks. love how there are so many pullup & dip stations all over AStan. No matter how remote the fob. We didn't have them in Iraq in 06. It's a whole new CrossFit world out here.

Power Clean: 165
Bench Press: 235
Overhead Squat: 135
Total: 535

Ribs still screaming (just not as loud). X-rays negative. Hands tore up. Kool-Aid drunk.

Thanks bingo. Thanks Coach!

Yeah Karianne!

Way to represent NJ!

J9
RedShed CrossFit

Power clean 132
Benchpress 176
Overhead squat 88 (cant get the technique)
Total: 396

clean 110kg (pr)
bench 113kg (pr)
OHS 90kg(never done 1rm so pr)

Thanks for the fun workout.

Power clean 190 lb
bench 275 lb
overhead squat (never did these before) 115 lb

total: 580 lb (263 kg)

Whoa! This'll be my first CFTo+al and I am a bit trepidacious about it. But whatever...

Bingo, I have to agree: your posts have helped me 1) think about each WOD more carefully for myself and for my wife and 2) start posting here again. I really like this community, it's like a virtual box gym, iBOX if you will! Ha! So keep it up if you don't mind me saying so.

PS: and I know many of you are going to get really pissed at me for asking this since I am one of the idiots that was asking about CFWU, but I was wondering if there is a standard cool down. Checked the FAQ and Discussion board. one post says a CF cool down is rolling up in a ball until you can gether yourself to get a drink and go home, hilarious and true. But seriously, what would be recommened: Some light stretching, skill moves, etc?

Thanks.

Yesterday -

:16:07, damper on 8, but at altitude. Not sure what that would mean, but it felt like I was getting less bang for my buck...

Today -

Clean (full squat) - 205, 225, 245F.
Bench press - 245, 275, 305(PR)
Back squat - 275, 315, 335(PR)

Thought it was regular back squats vice OHS. Prob better for the shoulder anyway. First time going heavy w/ full depth to the squat- adding hip flexibility stuff to the warm-up (kinda like a runner's pose in yoga) has helped immensely (got it from the CFE cert in Sept- thanks Carl).

M/48/6'/181

Clean: 170#
Bench: 255#
Ovr Squat:45# Bar

yesterday, scaled to Pack

5RFT:
row 500m
75# thrusters x 4
Pony- 17:31

115# thrusters x 4
Goat- 15:48

I've stayed out of the Bingo controversy till now, but I should point out that I CANNOT download all the videos for the various lifts and workouts we do. Without Bingo I, as a new CF'r, would either be clueless as to what I'm supposed to be doing/subbing/aiming for, or I would be spending hours looking for written descriptions on the web. Thanks so much Bingo. Personally I think having just one person who posts specifically for us newbies makes getting into and keeping up with CF 100 times easier. Thanks again.

On another note...YAY! A heavy day, my favorite!

Joshua

Clean: 175
OHS: 155
Bench: 225

Start bench warm up heavier

Clean 235 245f (very close)
BP 295 (did not feel comfortable going heavier)
OHS 165 (tried to go heavier, but I could not get it over my head due to the cage catch bars being soo high)

Clean: 235
BP: 305
OHS: 185

Total: 725

M/29/145lb/5'6"

BP: 185
Clean: 155 (totally choked today!)
OHS: 115 (PR)

Total: 455

F/25/5'8"/160

Normally don't post, but I wanted to let the CF world know about my PRs today!

BP: 170 (PR)
Clean: 155
OHS: 155 (PR)

Stoked about these lifts-- haven't done bench since I was in college!

#17 CRPoole,

I felt myself going down with something and went ahead and did Fight Gone Bad anyway, that set me back five or six days which I'm sure would never have happened if I rested up. Trawling the archives I found old WOD's like " Give 30 mins to handstand practice" . Do that kind of thing if you're getting sick and it still makes you feel guilty to skip a WOD ( it does me ...), you're still working balance, agility etc etc and it won't wreck you like a full blooded metcon. Just my thoughts from learning the hard way,

Can't wait shooting for 600

Clean 185
BP 265
ohs 135

m/33/6'4"/213#

powerclean 203#
benchpress 225#
OHS 135#

wrists were really killing me on OHS. I need to work on these more.

6'4"/200lb/24yo

Clean-190lb
Bench-295lb
OHS-150lb

Clean: 165, 175, 185f
Bench: 225, 245f, 245
OHS: 115, 125f, 125f
T: 535

Clean: 185lbs
Bench: 245lbs
OHS: 125lbs
T:555

6'/187/27yo

My first CF To+al and I really liked it, except for the fact that I suck and am weak. I was also forced to rush for a meeting at work (which is where I should be now).

m/5'10"/189#/35yo

3 round of CFWU (thanks bingo!) before each exercise attempt.

Clean: 175# (PR)
Bench Press: 275# (heaviest I've pushed since I've been in my 30's)
OHS: 110#

Total: 560#
I am really pleased with my 1st CFTotal! Def need a rest day though.

If anyone is looking for alternatives to scaling the WOD's and some newbie instruction CrossFitBrankX is very helpfull
http://www.crossfitbrandx.com/index.php/forums/viewforum/16/

Power Clean: 225
Bench: 275
Overhead Squat: 185
Total:685

Clean: 175
BP: 210
OHS: 145

Total: 530

Awesome video Heber, you're the bee's knees

did triples, 5 sets each. haven't lifted in a while, so scaled back weights too.

Squat Cleans:
135 x3
155 x3
155 x3
155 x3
155 x3

Bench Press:
135 x3
155 x3
155 x3
155 x3
155 x3

Overhead Squat:
95 x3
115 x3
135 x3
115 x3
115 x3

bw 165

subbed 400m repeats @ 10.6

Won't be able to completely max out on my bench due to my shoulder but am excited to see where I'm at for the rest of the movements.

Clean - 175
Bench - 225
OH Squat - 125

Not my best effort... tired and sore

Clean ...175
Bench...255
OHS...105

No bench subbed - press

Clean - 210
Press - 140
Overhead Squat - 185

Total - 535 lbs

Power Clean- 200
Bench Press- 180
OHS- 165

did the deadlift/pull-up wod after in 18:00...so slow and could have went way faster but those two exercises explode your forearms...i couldn't even get 3 deadlifts in a row by the end without the bar slipping from my hand...that was an awesome wod

Jen did:

Clean - 45 / 55 / 65
Bench - 75 / 85 / 95 (f)
OHS - 45 / 55 / 65

Total: 215

Great effort for a first-timer. I didn't see these, but knowing her previous clean/bench marks, I bet she could do more weight on these lifts. For whatever reason, she was doing multiple reps in her early sets, and I think this may have caused her to fatigue.

Clean: 245
Bench: 315
OHS: 265

m 44 bw-172

Clean: 145
Bench: 215
Osqut: 85

Total: 445

M 200lbs 5'8" 45

clean 185
bench 305
over head squat 145

amazing that I've been doing Crossfit since november and haven't lost any strength on the bench press.I used to be on the bench once a week. Tribute to the overall Crossfit workout. Bring it on.

45 M 5'8" 200lbs

clean 185
bench 305
overhead press 145

I've been doing Crossfit since November. Its amazing that I haven't lost any strength on the bench. I use to be on the bench once a week. Need to work on my form for the others. Bring it on.

Clean: 245
Bench Press: 385
Overhead Squat: 170

Total: 800

I could have gone more on overhead squat.

Clean: 225
Bench: 325
Back Squat instead: 365

Overhead squats - one of my goats! I've decided that I have three main goats in my herd (there are other mini goats, but they are managable). Overhead squats (due to lack of shoulder flexibility), double unders, and handstand push ups. I've decided to add a goat to my warm ups - one goat per day during each 3 day series. Hopefully that will eventually un-goat some goats.

Clean - 105
Bench - 95

Overhead squat practice with bar.

Chin up!
Olive

6' 193#
Clean 185
Bench 195
OH Squat 95*2

Note: Active shoulders.

2010-01-26: 610 (210pr,230,170pr) Work. Took a long to complete 1:20. Do this at the gym next time. Liked to see this again. PC form weak on pr old pr good, Bench max, had some left on OHS, 180?. Liked to get 630 next time. BW 168.

m/36/5'11/210

Power Clean: 205
Bench Press: 275
Overhead Squat: 165
Total: 645

535 Total
215 PC
225 Bench
95 OHS

Crossfit Sri Ram Ashram, India

Vijai m/18/5'7"/60kg
Clean 82kg
Bench 74kg
OHS 85kg

Uttam m/19/5'7/60kg
Clean 85kg
Bench 68kg
OHS 55kg

Arvind m/19/5'7/63kg
Clean 82kg
Bench 65kg
OHS 77kg

Bachendra m/24/5'4/65kg
Clean 60kg
Bench 80kg
OHS 55kg

#67 - Posted by: Steven M. Platek, Ph.D.

Is there a standard CD? I don't know, but I tried getting feedback about a stretching cooldown after each WOD. The thread is on the message boards. Look for "Crossfit Stretching" by me "Brian Prochaska"

http://www.board.crossfit.com/showthread.php?t=47487&highlight=brian+prochaska

I basically do some form of the following:

Depending on the day/trainer we cool-down with foam rolling, pnf stretching, static stretching, or a short ladder. Rather than have my athletes lay on the floor gasping I'll have them walk 200m or row 250m at a slow pace until the suffering eases up.

I just made a "stick" from PVC to help stretching. Search "thestick.com"

Sometimes I'll do skill work also.

if you have any stretching routines to add to the stretching, feel free to post 'em. Its been forever since I've posted one.

later,
b
m/33/5'8-1/2"/167

34/M/6'00/196

Squat Clean: 235, 245f, 240f
Bench Press: 235, 245f, 240
OHS: 135, 155f,145f

CFT2.0: 610

OHS was weak. I think the clean and the bench are PR's, but I'll have to look them up.

Row/Thruster WOD, details there. 25:05

Clean 195
Bench 225
OHS 155

All Crossfit PR's. Haven't done a max Bench since I started Crossfit 4 1/2 years ago. While my bench has dropped from my 285 pre Crossfit max, I have also gotten a heck of a lot older and have experienced Labrum tears in both of my shoulders (probably from all that benching pre Crossfit.)

I could probably go higher on my OHS but, my right shoulder didn't like holding all that weight overhead. No since aggravating that injury.

Looking forward to a day of rest. My back is still really tight from Dead-lifts Sunday.

Total was 580

Actually 575. Problems adding.

Total 715 (265, 245, 205)

Power Clean
225, 245, 265

Bench Press
225, 245

Overhead Squat
185, 205, 215(fail)

brian p (#109): thanks. super helpful. I am still doing CF at my local Gold's Gym, about to try a local box, but also just bought a house so this site has been so so very helpful. Thanks again! SP

Carole
F/51/5'6"/130
clean: 115
bench: 135
ohs: she can't do with her surgically rebuilt hands.

Kevin
M/50/5'11"/168
clean:185
shoulder press: 120
ohs: 135
Shoulder doesn't like bench press, so I did shoulder press instead.

Jim D.
Great numbers. I sure hear you about the back still feeling it from the deads. Same here.

Regarding the whole deal about longer posts (Bingo), I have a suggestion.

Can we ask HQ to create 2-3 different comments threads? For instance, most of the time I want to read the comments to find other people's numbers on the WODs as rx'd. However, on any given day of 300+ comments, I would venture that only about 50-100 (at the most) actually contain rx'd totals.

However, I very much understand the utility in the posts of someone like Bingo, and it helps to talk out your thoughts on subbing for people who have limited access to equipment.

So, I think it would be great if we could just get three comments threads each day -- one would address the workout as rx'd, one would be for general comments on form/technique/motivation (e.g. bingo), and the last would address workouts with substitutions, lightened loads, or workouts from the day before.

What do you guys think? I feel like this would be pretty easy to do, and would make navigating the site a lot easier/more efficient.

M/35/175

Power clean: 185 (still too bad of form for squat clean max)
OHS: 175
Bench: 275(f), 255 good

Total: 615

CFWUx3 (112# asst pullup/dip)

clean: 135
bench: 145
OHS: 85

Power Clean: 155#
Bench: 200#
OHS: 95#
Total= 450#

I screwed up yesterday's WOD, it was 6:00 AM I was on low sleep and I pinted the WOD in 10pt font. I thought it was 5000 M Row not 500 M so
I did 5000/ 115; 2000/ 115 then two more sets of thrusters at 115.

Today:

Clean
145 Failed
115
125
135
145 Failed

Bench
145 x 5
225 x 1
245 x 1 (PR)
255 x 1 with a light help from a spotter
185 x 5
145 x 10

Over Head Squat (1st time)

95
115
115

Great WOD

I've been doing crossfit for about a week consistently now and i think this will be a good benchmark for me. I have not had the best lifting habits over the years and you will clearly see that from the numbers, with my bench being way higher than anything else.

Also, this was my first time attempting an overhead squat and i ran into some major problems. I am pretty unflexible, with shoulder problems from rugby in the past, and could not actually squat down with a bar over my head; my shoulders and shoulder blades completly stop me. I replaced this with a back squat instead.

Bench max: 285 PR
Power Clean: 165 PR
Back Squat: 215

Anyone have any advice on this problem? maybe some stretches or something? i can get my arms directly above my head but nothing further than that.

john/24/5'8/180

205 Squat Clean
245 Bench
165 OHS

615 Total

All new PR's by quite a bit, OHS up from 125 in September, Bench not tested in years, Squat Clean was 185 the last time tested....while ago.

awesome day!

615 Total
Power Clean 185#
Bench 295# spotter helped some
Overhead Squat 135# 3/4 squat

So got a new diet tracking tool for the iPhone called Tap N Track. Now trying to meet the 40-40-20 per crossfit guidelines. Not easy over here at the dining halls. I am trying to get a copy of the NAVSUP 1480 but they won't give me one. i have to rely on them to give me data for all the food they serve. But the app does a pretty good job.

So, Clean about 150

Bench 250

Overhead squat 165 but on Smith machine so probably closer to 140 in actuality.

M 35 190lb 6ft 1in

Power Clean 185#
OHS 145#
BP 255#

M/38/260

Clean: 195
Bench: 240
Overhead Squat: 125

Total: 560

(squat)Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.
Squat cleans 215lbs (PR)
bench 240lbs ( I don't know about PR, but close)
OHS's 165lbs

total 620lbs

So cleans were fun, last rep was ugly from the squat up, but still good. I caught it fine, just the ''front squat'' form started to crumble.

Bench was as bench goes, I was workout alone so no spot. 240lbs only just came up. It hung in mid aire forever till it decided to go the rest of the way up.

OHS's were tough. I have trouble locking my left shoulder so It was a slow build up. I think that is the most I ever did, but I don't know.
I told myself if I got bodyweight up I'd stop there, it was tough, but got it.

Yesterdays wod:
5 R
500m row
95# thruster
= 20:15

Had a good little jog between row/ thrusters but that was ok. Happy with time considering last time we did thruster my 1ME was 105.
Erin

as rx'd

572 total

clean 198
bench press 242
overhead squat 132

M/31/189cm/112kg

Power Clean (can't do regular cleans yet): 90kg - 200lb
Bench press: 150kg - 330lb
OHS: 20kg - 44lb (movement still feels unnatural)
Front squat: 120kg - 265lb

Tot: 260kg - 574lb

3 months of crossfit today... Lots left to learn!

Clean: 155 (PR)
Bench: 195
OHS: 115 (PR)
Total: 465

Power Clean - 155
Bench Press - 225
OHS - 85

At 24hr Fitness, Camarillo.

m/30/5'8/160

Clean: 215-225f-225
Bench: 225-235-240PR
OHS: 175-185-195PR
Total: 660

Never tried max OHS before, pretty sure I could get 205 if I was fresh.

22/m/202# Newbie

Tweaked my left shoulder a bit with yesterday's WOD, so today's was pretty disappointing.

Total: 525
Clean: 175
Bench: 245
OHS: 105

Clean -185
Bench - 205
Overhead Squat - 145

Total = 535

m/38/250

ran 3 miles outside 23 degree

cleans 165
bench 265
ohs 85

515 total

Clean: 225 - Bench: 220 OH Squat: 155

..... Come on the brothers grim get your lifts squared....errrr except bench you have me on that!....Wardy

F/20/5'8"/140

Clean-70
Bench-80
OHS-45

Total=195

M/19/6'4"/185

Clean-70
Bench-140
OHS-45

Total=255

Skipped the OH-squats due to beeped-up knees.

Clean: 73kgs
Bench: 87,5 kgs

m/206/5'11
C: 235
B: 215 (could've done more but sh hurt)
OS: 135 limited by balance, could have done more but played it safe

Shoulders and back are wasted.
Not today.
Three sets max push ups. (50-51-55), then
Elliptical: 16 min intervals, 1 min fast, 1 min not so fast.
Body needs rest.

Laura f/47/5'7/150

M/42/172/5'10"

185 Clean
230 BP
135 Overhead Squat - not to faliure but close

Total: 550

PC-170
FS-205 (sub)(PR)
BP-225(PR)
total:600

M/40/5'6"/188

Clean - 205 (ended up as pwr... everything up to full squat)
BP - 245 (PR - by far! Woo hoo!)
OS - 165 (this was spooky - lost balance once)

Total: 615

M/23/155/5'7"

Just did bench and oh squats due to time

Bench-200PR

OH Squat-155PR

stoked that i oh squatted my body weight

pc 205

bp 290 Right Shoulder gave @300

OHS 150

As RXd 645 total

m/29/185/6'

Did this just like the total. 3 attempts at each after a warmup.

Clean- 225 (PR!!)
Bench- 250
OHS- 185

Total-660

M/36/5'10"/175

Clean: 200lb
Bench: No bench in my garage so I did parralette push ups until muscle failure with my 3 year old on my back (35lbs)and feet elevated. Did 50.
OHS: 185lb

Did bench the other day for fun and got 245lb so I guess I could use that but it just feels like cheating.

Rx'd 600 lbs exact!

Clean: 220-240(f)-225(f).
BP: 210-230(PR+5)
OHS: 115-135-150(PR+5)

Warmed up each lift using 10 reps with bar, 5 with light weight, 3 with medium weight. My strategy was to try the first single at 90% of current PR, plus or minus, second attempt at PR+5, third attempt "play by ear." Got a little more cautious on the OHS though. Bummed about my clean, but the PR lift was only a week ago or so, maybe should have just tried to duplicate it.

Cash out: Ran 2x 1 mile on the tread, 3 minutes rest, 6:47, 6:42.

Clean: 165
Bench: 265
OHS: 95

OHS - 90kg
Clean - 100kg
Bench - 105kg

total 295kg / 650lbs

Clean: 90 kg
Bench: 110 kg
OHS: 60 kg

260 kg - 573lbs

Clean: 50kg
Dead Lift sub for BP: 88kg (PR)
Overhead Squat: yuck, first time out; 20kg.

Hands up who thinks folk over 6'5" should be forbidden OHSs. Guess I've got a new goat, too - that was toppletastic.

Clean - 195 (PR)
Bench - 325 (tied PR)
OHS - 155 (PR)

Total - 675

sorry, not so grand total = 158kg/347lb.

DND possible tendinitis in shoulder

power clean: 165lbs(pr)
bench: 220lbs
OHS: 110lbs (pr should be better but improving)

total: 495lbs

Bench: 245lb
Clean: 185lb
(sub) Back Squat: 365lb

m/38/185/6'
Bench 320
OHS 190
Clean 205
Total= 715

m/27/200/5'11"
Bench 275
OHS 210
Clean 195
Total= 680

Power Clean 110#
Bench Press 90#
OHS 70#

8th Crossfit workout:
Clean 176 lbs (80kg)
Bench 254 lbs (115kg)
O/H 99lbs (45kg)
Total 529 lbs (240 kg)

Puny, puny O/H squat... really felt I lacked the strenght in the shoulders and core to lock it steady though. Will work on this.

m/200/5'10/39

Power Clean #175 PR
Bench Press #175 PR
OHS #95 PR previous was PVC pipe lol

Total: 445

Clean 225
Bench 295
OHS 105

Total 625

Clean 215
Bench 355
OHS 135

total 705

shoulder flexibility as restricted, very frustrating on OHS and snatches.

Clean-245
Bench-365
OHS-225

6'2"/31/250

Clean (full squat):155 (just missed 175)
Bench: 185
OH SQ: 115
Total: 455

26/m/5'11"/180
SQ=225
BP=215
OHS=205
all over bodyweight so happy with that

Bench-230
Clean-205
Overhead-165
Total-600

How about this weird CNS fatigue ... muscles don't feel especially tired but my brain feels fried, slow, thick, stupid ... not hungry - in fact, don't want to eat - but I have a massive sugar craving. Just weird.

Ok so here's a testament to how good Crossfit REALLY is: last time my total was a horrid 390 this time:

Clean:170 PR
Bench:200 PR
Oh Squats:160 PR

Total: 530PR by 140lbs

Any newbie's who wonder if it's worth it, read the results and you decide, but as for me they'll bury me in my Crossfit gear!

32/m/6'/190

m/34/220/6"0

Squat Clean - 185
Bench - 225
Overhhead Squat - 95

total: 505

issues with right shoulder prevented me from doing as well as I could have on bench and OHS.

CLean-235
Bench-230
OHS-155
Totat-620

Fist time CFT.

Clean: 145
Bench: 215
OH Sq: 135

Total: 495

M/25/5'9"/180

POWER CLEAN - 205 (Sqt clean 1RM is 215)
BENCH PRESS - 245 (1st time attempting 1RM on bench, Iam happy with this)
OHS - 175 (wanted, couldve dont more...but GLOBO GYM)
CFT2 - 625

Iam 100% sure I can do about 200# on OHS, but I just didnt feel comfortable push pressing the wt. then sliding my hands on the knurling to get grip wide enuf to sqt, then dropping the wt on the floor at globo gym. At 175 is when it started to get a lil swirly gettin up but the sqt portion was a piece of cake. Iam gonna OHS again soon, just hope I dont get kicked out the gym. EF IT!!

DO WORK!!!

clean - 175
bench - 235
OHS - 155

total = 565

3 rds cfwu

Squat clean- 195 pr
bench press- 205 pr
overhead squat- 135 not pr...

total: 535

m/38/76/210

Clean 205# (tied PR)
Bench 210 (pr by 5#)
OHS 125

Total: 540

after warm up

clean-185
bench-245 (no spotter to go higher)
squat-175

m/41/220/5'10

m/170

Clean: 215
Bench: 240
OHS: 205

Total:660

M/178/44
First time

Clean:185
Bench:245
OHS: 145

Pony&In8Girl - nice job on the row/thruster wod!! Woohoo!! (you too Goat!)
#78 Maria - Fantastic! #105 Olive - yes, chin up!!! keep on rockin girl!

m/165/71/21

Clean: 185
Bench: 275
OHS: 175

Total: 635

25/m/5'10"/192lbs - newbie
did the "standard" CFT due to my newbieness
deadlift - 245 lbs
bench - 225 lbs
squat - 195 lbs

M/26/5'11"/197
clean 145
bench 170
oh squat 135

24m/5'5"/182lbs - newb CF'er, former HS athlete

185 bench (could have put up 200 but couldn't find a spotter and had to get moving)
165 OHS - smith machine sadly
165 - Clean (PR)!!! fought hard on this one

40/225/5'10"

bp 285
clean 235
ohs 165
total = 685

could have done more on ohs

Clean: 265
Bench: 355
Overhead Squat: 205
Total: 825

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx, total (CL + BP + OHS): 225 + 235 + 165 = 625.

Clean, 8x1: 135-155-185-205-225-245(f)-235(f)-230(f).
Bench Press, 7x1: 135-155-185-205-215-225-235.
Overhead Squat, 6x1: 95-115-135-145-155-165.

C/D: 70# KBS (American-style), 1x20.

No PRs. Full squat clean, bar to chest bench press, below parallel squat on OHS.

Not my strongest day, but had a lot of fun doing it.

Clean x 5: 180
OHS x 1: 195
BP x 1: 305

Clean(squat)=220
Bench= 315
OHS= 200
-----------------
Total= 735

m/44/5'5"/165
CL -175
BP -275
OHS- 85
Tot- 535
OHS is definately the chink in my armour, any suggestions for improvement besides the obvious.

Clean: 255
Bench Press: 185
Overhead Squat: 175
Total: 615

This ties my previous records for Clean and Overhead Squat, and sets a new mark for my Bench Press. I don't remember when I did that last, and today's effort was awkward given my improvised bench (two boxes and a board). Overhead Squat should have gone heavier, but I was getting worn out and sore by the end.

31/135/5'2"

Clean: 95
Bench Press: 115
Overhead squat: 70

still learning how to do a clean and overhead squat with correct form- got really frustrated with the clean

Clean: 195 (pr)
Bench: 245 (pr)
OHS: 105 (pr)
Total: 545

M/38/170
Awful experience. Tried to do this a couple of hours after the Monday workout to get myself caught up and back on the schedule. Did not go well.
Clean 190
Bench 250
OH Sqt 175

clean: 165
bench: 265
overhead squat: 185
total: 615

M/44/178

Clean - 185
Bench - 275
OHS - 135

Power Clean: 160
Bench: 210
OHS: 100

Total: 470

Just beginning so today was a great starting point:

clean 165pr
bp 155
oh 65

total 385

I felt very weak with the ohs. couln't balance any weight.... definitely something to focus on.

M/38/6'/215

Clean: 205-Power Clean, failed on squat clean
Bench: 245
OH sqt: 165

Total: 615

Sam

Clean 170
Bench 185
OHS 145
Total 500~!

This was a fun WOD

Clean: 255 (pr)
Bench: 315 (havn't maxed bench in years, so I guess we'll call this a PR)
OHS: 165

Total: 735

Clean 160 (pr)
Bench 209 (pr)
OHS 45 (pr?) j/k

Total 414lbs

My first time doing over squats. I was so wobbly that I decided to just work with the bar today. However, I should mention that I haven't benched over 200lbs in more than 2 1/2 years. I've only been doing CF for 2 months now, but the results are already showing. Amazing program.

Clean - 185lb
Bench - 245lb (pr)
Over-head - 175lb

Total: 605

My shoulders are murdered from this cycle.

Clean: 170#
Bench: 205
OHS: 125

Total: 500

Clean 215
Bench 225
OHS 165 pr

Total= 605

Bench is humbling life time pr is 355. Had shoulder dislocation(small college football) tore and lost 1/3 of pec and other muscle tissue around shoulder. Crossfit has done wonders for my shoulder thanks Coach.

Clean 225
Bench 225
OHS 155

Total 605

Been trying to get my bench weight better forever now. I think I am tapped out.

Clean 180 (PR)
BP 220 (PR)
OHS 135
Total = 535

OHS sucked at the end. Cleans and bench drained a lot of my concentration.

Clean-275
BP-305 (no spotter)
OHS-225 (PR)

Total-805

M/34/70/210

m/18/5'11"/165

clean: 150 lbs
bench press: 140 lbs
Overhead Squat: 115 lbs

total: 405 lbs

M/71/185/21

Clean-180 (PR)
BP-245 (PR)
OHS-75 (First time)

neleH sdrawkcaB mrA enO (One Arm Backwards Helen)

12 one arm pullups (technically I was holding the bar with only my right arm but using my left arm to hold onto my right forearm)
21 kb snatches, 55 lbs. - right arm
400m run backwards

17:50

left shoulder is impinged so I have been adapting wods to not use it. Crossfit KoP did “Helen” or “backwards Helen” and I did this.

Power Clean: 135#
Bench: VOID....not with this shoulder/bicep tendon!
OHS: 105#

TOTAL: 240#

ran 4 miles on treadmill early AM before WOD

Ran a 5k first 28:44

Clean 135 PR
Bench 185 PR
OSquat 115 PR

Clean and Bench did not feel good (still pretty sore from that last couple days)...not PR's. OHS was a PR...best I have felt doing that movement. Could definitely go more, but should really get bumper plates!

Clean (squat) - 185, 205, 215(f)
Bench Press - 225, 255, 275(f)
OH Squat - 135, 155, 165 (PR)
Total: 625

Clean: 170
Bench: 255
O. Squat: 135

Total: 555

m/37/185/72"

Clean - 175
BP - 230
OS - 95
Total = 500

Finally made up that crazy deadlift wod. I love this rep scheme, never had such an easy time going for 1RM

1-10-1-20-1-30
230-185-235-125-240-45

I'm very happy with this. My lower back is not.

Dogdoc, nice work- you too Olive Oyl. As usual FitMom, you're a beastess :)

Cookie- where your numbers at? Lift heavy!

In8girl- emailed you

Bingo, forgot to tell you Goat and I are hooked on 8 o'clock coffee now :) we are considering IV drip for him, central line for me. You're the best- thanks again

M/49/6'3"/195

Clean (power) - 170
Bench Press - 200
OH Squat - 125

Clean: 175
BP: 230
OHS: 115
Total: 520

I was very impressed to find that after 8 months or so of Crossfit, my bench max has increased! And without benching regularly either... This is definitely the real deal.

m/26/6'3"/205

Clean- 255
Bench- 275
OHS- 205

Total- 735

Cleans: 245, 255, 265(failx2, so close)
Bench: 225,245,265
OHS:235,245,265

Total: 785

I really like lifting heavy. The jerks were the hardest part of the OHS.

clean 185# pr M 1st day clean 75# 25 burbees in 2:36

m/31/215

Clean 275
Bench 325
OHS 225

Total 825

M/26/140/5'11
clean 200
bench 200
ohs 165
565 total

Awesome job Karianne!

Clean - 100(PR)
Bench - 115(PR Tied)
OH Squat - 65(PR)

clean 230
bench 245
overhead squat 185
total 660

10-8-6-4-2-4-6-8-10
Burpees
Situps

6:56

10-8-6-4-2-4-6-8-10
Burpees
Situps

6:56

Clean 195pr
Bench 315
OHS 155pr (1st time trying with more than bar for form)

Total 665lbs

reffed basketball game
cfwu (7 pu's per round)

forgot the order and did clean, OH squat, bench press

Power clean: 135x3, 145x3, 155x3, 175, 185f, 185

OH squat: 45x3, 65x3, 85x3, 115x3, 135x3, 155, 175f, 165

Bench Press: 135x7, 155x3, 175x3, 195x3, 215x2, 235, 245, 255f

Total 595lbs.

M/26/175/5'4"
Clean-135x3, 175x1(F),175x1, 205x1(F), 205x1
Overhead squat-135x2, 155x1, 165x1
I skipped Bench

Clean 205 bench 225 ohs 145 lbs. Total = 575. Pretty happy with that. I never got as high as 225 when I was doing "chest and back" every monday for 2 years in my globo routine!

going for 3 months now, legs toast from yesterday
Clean 175
BP- 170 with dumbells
OHS-130
Total-475, not bad, but want to do much better

2 X CFMTL WU (20 pullups)

Clean: 160
Bench Press: 190 PR
OHS: 90 (First time = PR)

clean - 145
bench - 175
ohs - 115
total - 430

2 X CFMTL WU (30 PU)

CL: 160
BP: 190 PR
OHS: 90 PR

Finished with 20 pullups

m/6"/175lbs

bp=265
clean=205
ohs=155

total =625

M/185/5'11"

Clean: 235, 255(F)
Bench: 265, 275(F)
OHS: 175, 185(F)

Total: 675

Was disappointed with Clean and Bench.

48 - 6' - 215#

As RX'd:

Clean: 205
BP: 295
OHS: 185

Total: 685

OH squat
135

Bench
255

Clean
195

M/32/71/193/USMC

RUN 2 MILES (15:04)

DL225 X15
30 PULLUPS
DL225 X10
20 PULLUPS
DL225 X5
10 PULLUPS (14:06)

1:00 FRONT PLANK
1:00 LEFT PLANK
1:00 RIGHT PLANK

A little worn down from doing the deadlift/pullup workout yesterday and "Helen" earlier today.

Bench - 275
Clean - 230
OHS - 125

M/26/200/74"

Clean: 245
Bench: 265
OH Squat: 205

Total: 715

http://www.crossfitfortvancouver.com =)

OHS- 135# (PR)
BP- 255# (PR)
PC- 155#*

Total- 545#
*OHS created some nasty shoulder pain in my left rotater area. Tried 175# Power Clean, but failed.

Good WOD. Semper Fi.

Wow you guys are monsters. I think I have the lowest total here:

Clean: 120#
Bench: 140#
OH: 120#
Total: 380#

Gotta work on that bench press... I remember doing 225# back was I was young and fancy free!

Rob M/40/5'11"/180

CD:

DB clean 50lbs 5 x 5 (50lbs heaviest DB available)
Bench: 245lbs
Overhead squat: 25lbs DB 8 x 1 (worked on correct form)

SM:
DB clean 45lbs max rep
Bench: 40lbs DB
Overhead squat: 50lbs DB x 2 max

M/64/197-
Clean, 1 rep- 175
Bench press, 1 rep- 190
Overhead squat, 1 rep- 94
Total 459- New PR on every lift!

m22/165/5'7"

Power clean: 215lbs
Bench press: 245lbs
Overhead squat: 195lbs

Total: 655lbs

clean 245
BP 255
OHS 185

total 685 wish I had more time with the OHS an even 700 would of been nice to hit.

Clean - 165 pr
Bench - 225 / 235 failed
OHS - No Attempt

Janet f/51/5'9/160
Clean-105PR
Bench-110
OHS-45PR

Scott m/49/6'/210
Clean-150
Bench-185PR
OHS-90PR
Disappointed on the clean, just couldn't go any higher.

59/M/204 - Clean 165PR, BP 225, OHS 95 Total = 485

49/F/127 - Clean 75PR, BP 120PR, OHS 45 Total = 240

D
@ home

Clean 177
Bench 217
OHS 117
Total 509

M/25/150#/5'7"

Squat Cleans

WU on all lifts

1. (185#, 195#, 205#[F]) 195# (tied PR)
2. (185#, 225# [F], 205#) 205# (PR - 215# next time)
3. (165#, 185# [F], 175#) 175# (PR)

Total: 575# - My head wasn't in it today. Could have done better

240 Squat Clean
225 Bench Press
185 Overhead Squat

M/31/6'1"/199

Clean: 80kg (176lbs)
Bench: 95kg (209lbs)
OH Squat: 70kg (154lbs)

Total: 245kg (539lbs)
(for those not wanting to do math in public)

rx'd

clean 215
bench 300
squat 185

Couldn't keep the weight over my head towards the end. Hope there is some front squats next rotation.

Rx'd

Clean: 180
Bench: 250
OHS: 150

Total: 580

m/19/158
bench 205
clean 205
overhead squat 155

3 weeks back into it coming off vacation and final but no excuse dont know what happened i just seemed off

Clean : 175 lbs
Bench Press : 235 lbs
OHS : 115 lbs

Clean: 165
Bench: 295
OHS: 155

m/25/80kg
496 lbs (225kg)

M/46/250
CL - 225, 245(f)
BP - 405
OHS - 225, 245 (f)
TOT - 855

m/41/6'1/197

Clean: 140
Bench: 240
OHS: 135
Total: 515

Clean: 245
BP: 305
OHS: 205
Total: 755

34/M/6'00/196

Clean (squat clean): 235, 245f, 240f
Bench: 235, 245f, 240
OHS: 135, 155f, 145f

CFT2.0: 610

Newbie first workout so I have a base line.

Clean :115
BP:215
OHS:115
Total:445

36/m/205/5'10"

Clean: 185
Bench: 245 (PR)
OHS: 165
Total: 595

Clean:175
Bench:235
OHS:135
Total:545

Squat Clean
225 good
235 good (ties PR)
245 fail

Bench Press
225 good (ties PR)
235 fail
230 fail

OHS
205 good (ties PR)
225 good!(PR)
230 good!(PR)

Goal was 245 on each... work to do...
690 "CFT2"

in kgs, lbs shown in brackets
Clean: 80 (176) PR
BP: 70 (154) PR have not benched for 2 yrs
OHS: 60 (132) PR
TOTAL 210 (462)

Clean: 195
BP: 245
OHS: 135
Total: 575

Clean 175
OH Squat 165
Bench 215

Needed a spot on th eOH squat but, it was all me. I need to work on my technique for the clean (it was pretty ugly).

clean 165
bench 245
OHS 105 ( kinda weak but my runners knee is still acting up)

Harold/m/35/233
Clean - 185
Bench - 285
Overhead Squat - 115

Ryan/m/31/190
Clean - 155
Bench - 185
Overhead squat - 115

M/40/250

Clean: 245
Bench: 305
Overhead: 155

clean - 125
bench - notch 8 on press machine
ohs - 95

note: at apartment gym. no rack or spotter.

Shawn
total 575
clean 185
bench 235
OHS 155
34/165/5'9"

Kyle
total 610
clean 200
bench 255
OHS 155
26/155/5'10"

www.crossfitjulia.com
Louisville, CO

M/26/190

Clean: 205
Bench: 250
Overhead: 135

cfwu
power clean:170 x 1

bench press:185 x 1

ohs:115 x 1

clean 175
bench 255
ohs 135
total 565

forgot m 5'9 170 43

48m, 204#, 6'0"

clean 205
bp 225
ohs 145

felt pretty good about the lifts considering how sore we are after the previous two days. now, I'm looking forward to four days off.

Clean 195 205 (PR for full clean) 215 fail
Bench Press 240 (PR) 250 fail
OHS 155 165 (PR) 175

Acheived my goal
overhead squat 155 pr
power clean 195
bench 255
total 605

M/23/169lb

Squat Clean - 165
Bench - 195
OHS - 105

Clean 175 failed almost had it
Bench 245 on the Smith Machine
OHS 135

41 190/5'9"

clean 205#
bench 265#
subbed dead lift due to low ceiling 390#
finished with back squat routine with 275#

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean 47.5kg
Bench 37.5kg
OHS 42.5kg

Not a great night, could have lifted more for my Clean but as gym still has its ban on snatch and c&j had to to this in my garage and I only have a limited amount of weights. No spot for the bench, gym was empty (there is never a bloke when you need one) and I am that person that gets stuck under the bar, did not fancy it for a third time!! OHS have managed more but a usual ran out of time. Tooooo much to do and never enough hours in the day.

Good Fun

Olive, like you I find double unders and HSPU a nightmare. Double unders I just end up with whip marks and lots of single with very few doublers. HSPU I call my upside down shake, no range of motion just a good laugh for the blokes at the gym.

Power Clean: 205 (210F)
Bench press: 275
O/Head squat: 135 (first time doing this one)
TOTAL: 615
Overall, pretty happy w/these #'s. Would like a spotter next time to get more out of the BP (I think I've got 300# in me but was afraid to push it)and the O/H Sqts.

M/23/198lbs/72"

clean: 302lbs
bench: 287lbs
overhead squat: 209lbs

33/m/165

clean: 155
bp: 250
ohs: 95
total: 500

OK Elaine - sounds like we need to ungoat those double-unders and HSPU. I read a good tip on quieting your body on single unders and working to get the rope speed up. Gonna see if that works. Whip marks are no fun though - I'm going to try some of the kids old soccer shin guards!

clean 202#
bench 225#
overhead squat 161#

m/38/217#/6'5"

clean: 140 (2 70# dumbbells, floor to ceiling)
bp: 200
squat: 275 (subbed back squat d/t low ceiling)

Aloha

Hanging at the Globo again today! Tualatin 24hour fitness.

Clean - 235 PR! ( failed just barely at 245 - form went bad)
Bench - 235 PR! (best in last 8 years anyway)
Failed at 245 - No spotter oh crap and I would like to thank BINGO for the reminder to leave the clips off the bar so that if needed you can tip the bar to let the weight slide off. Yeah - I had to do that.

OHS - 135....1..3..5. Now. I am ashamed to admit that I had 185 on the bar ready to go and I got under it, had it racked, perfect postion for the jerk to overhead...and I flashed to the bench fail and how my back is sore and how my hands were sweaty and...and...and....and I put the weight back without trying. I mentalled out. I have done over 200 before! SHAME SHAME SHAME...Coach would kick my ass. I assume he will after rest day.

SO I have to settle for 605...I know that 675-700 is in my reach but I failed...no no,,,I FLAILED.

M/243/5-10/37.

On the lighter side, ever since Cody of Crossfit Excellence gave an AWESOME talk about the difference between movements and functional movements...I can't stop laughing at the couple doing their matching seated one legged quad extensions on the machines. Thanks Cody!

clean 155
bench 240
squat: 115 (bad balance, didn't want to go more)

Total: 510

Bench Press:
5x@135lbs (warmup)
1x@2225lbs
1x@245lbs
1x@255lbs (PR!)

Squat Clean:
3x@135lbs (warmup)
1x@185lbs
1x@195lbs (PR!)

Overhead Squat:
5x@95lbs (warmup)
3x@115lbs
2x@135lbs
1x@155lbs (PR!)

M/35/5'10"/195

Clean (full) 245
bench 315
OHS 220

Total = 780

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

squat cleans,AKA Cleans 165 LBS (PR)
Bench press 195 LBS
OHS 75 LBS (I am the most unflexible kid in the planet, what a slap in the face with those OHS) I was trying to go to the catch position of the snatch from the standing position but i am not flexible enough to keep my arms up over head arms behind the ears. i can probably go down with more weight however not with the weight over head, that will be cheating. i wasn't able to keep my foot in the ground flat, so have to work more on Flexibility. any advice on how to get better and more flexible at those Over head squats will be greatly appriciated. thanks.

SANTI.

bp: 225(f), 215, 225(PR)
clean: 185, 195, 200(PR)
ohs: 95, 115, 135

M/21/200

Clean (full) 225
bench 255
OHS 155

Total = 635

Never done OHS before. Technique on clean is bad; using a lot of upper body and almost no lower body.

PCL 225
BP 255
OHS 185
665

M/32/5'9"/175lb

Clean 125
Bench 225
OHS 125

CFWU X 2

pattern: 5-3-2-1

Clean: 165
BP: 205; felt like I could go higher
OHS: 105, limited to what I felt comfortable snatching due to no rack.

m/36/6'4"/220

Clean: 225
Bench: 295
OHS: 165 (pr)
Total: 685lbs.

Clean 185
Bench 205
OHS 135

Squat Clean 225#
Bench 395#
OHS 205#

Total:825#

Clean - 255
Shoulder Press (no bench) - 190
OHS - 255

34 yom 225 bwt

wod as rx'd
power clean 225/235/245(f)
bench press 295/305/320
overhead squat 105/115/125 (could've gone heavier but still dialing in the form)
total: 680

Clean 205
Bench 245
OHS 285

As rx'd:

Clean = 185#
Bench = 185#
Overhead Squat = 165#
Total = 535

M/24/6'2/210

Clean- 180
Bench- 290
OHS- 145

Been a traditional 3 sets of 10 guy; switched to CF full-time a couple weeks ago and don't plan on looking back. Looking forward to seeing these numbers improve.

Hang clean: 250 lbs (PR)
Bench: 250 lbs (PR)
OHS 185lbs (PR)

3 PR's in one day. This has been happening consistently since I started Crossfit about 5 months ago.

Reinforced my weakness, but I'm stronger than I was!
Clean:155
Bench Press:225
OHS:145

M/23/6'/193

hang clean: 95lbs
Bench: 205
OHS: 45lbs= the bar

I started CF yesterday, Unfortunately I am unable to watch videos at work, so i am having some trouble learning the olympic lifts.

cant wait to get into it though!

any advice for a newb??

220 clean
155 ohs
300 bench
675 total hit my goal

Clean- 245 (tied pr)
Bench- 210 (PR)
OHS- 165 (PR)

Still working on the OHS grip placement. Wider is better me thinks.

Clean-205
Bench-275
OHS- Hip movement wasn't good. Felt loose and out of alignment. I wasn't comfortable putting a heavy load on it.

m/47/178
sq clean 220 pr
bp 260
ohs 185x3

PC: 240
BP: 250 x 4 (didnt have anymore weight)
OHS: stopped at 175 GOTTA GO SEE GNR!!!

TOTAL: 665

m/33/220/6'

Clean: 275
Bench: 305
Overhead Squat: 185

Total: 765

First time with the OHS, that's a great lift. . . just have to find a quite time in the gym so I don't have to worry about dumping on anyone!

5 sets of 3

clean: 60,65,65,70,75
overhead squat: 45, 45, 50, 50, 55

CFT II 720 (230, 255, 235)

Clean equalled a PR, bench was a "conservative no spot quit", and the Ovhd squat was PR! My Ovhd sqt is completely different than my last effort which was a long time ago. Upper torso strength is better? More stable for sure. Gratifying as hell.

m.23.175

Clean: 205
OHS: 175
bench: 235

total: 605

Power clean: 195 PR
Bench: 265 PR
OS: 125 PR

I had never done OS before so that was a little tricky. I hadn't done a 1 rep max on a flat bench in... a few years and was shocked that I could get that high, especially after doing the cleans. Still a newcomer and adjusting to the form of some of these lifts (and I have the scars to prove it). After three + weeks of crossfit, I don't think I'll be back to my old ways of lifting.

Clean: 255 (PR)
OHS: 215 (PR)
Bench: 265

135,155,115

405 total

love Jennifer and her shorts...

Squat Clean: 245lb
Bench Press: 315lb
Overhead Squat: 235lb
795lb total

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round

Clean
Warm up: 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2
Attempts: 155lbs x 1 power 175lbs x 1 squat 185lbs x F

Bench Press
Warm up: 45lbs x 5-5 95lbs x 5 135lbs x 3 155lbs x 2 185lbs x 2
Attempts: 200lbs x 1 210lbs x 1 220lbs x 1

Overhead squat
Warm up: 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2
Attempts: 125lbs x 1 135lbs x 1 140lbs x 1PR

Total 535lbs
3 minutes rest per attempt
Foam roll after

Clean: 205
Bench: 245
OHS: 125
Total: 575
Probably could have did more on bench and clean but I am trying to fight thru a wrist strain/hand issues at the moment. Also need to work on OHS technique.

no bench so I did presses. Also did them reversed, oh well.

OHS: 110 PR
Press: 125
Clean: 155

Total: 390

Pretty happy with that, especially the OHS and Clean.

m.37.155

Power Clean: 155, 175, 180 (fail)
Bench: 215, 225, 235
OH Squat: 95, 105, 105 (new to this lift, so I did not want to force things to much, getting accustomed to the lift + all attempts were snatched from the floor)

So, my total for this one is: 515

Not bad, I think...

m/34/6'3/188

Clean: 205#
Bench Press: 225#
OHS: 170 #

Total: 600 lbs.

Squat clean 365, 405, 445
Bench press 585, 675, 765
Overhead squat 275, 315, 365

Warm up: 40 min basketball game
Clean:225 - this was really really disappointing.
Bench:285- this was awesome. my PR went up since my "nothing but chest" bodybuilding days
OHS: 195- first time was 185 then i realized if i did ten more lbs it would boost my total over 700 so i went for it. Realized i could probably have done even more since i was getting the form down

total: 705
i am a monster

how about a chart for this like the one for the cft to know how i scale?

didnt have acess to bumper plates so
77.5kg bench press
45kg overhead squat

total: 112.5kg

Person Stats Lift / Weight

Karen (24/F/5'5"/160) Clean/55# OHS/65# Bench 65#
Netolu (27/M/6'1"/185) Clean/95# OHS/75# Bench 135#
Kenny (22/M/6'0"/185) Clean/155# OHS/125# Bench 155#
Brad (25/M/6'4"/300) Clean 125# OHS/95# Bench 155#
Alicia (24/F/5'8"/240) Clean/95# OHS 95# Bench 115#

m/50/165
OHS=157
CLEAN=167
BP=234
NOT TOO GOOD!!!!!!!!!!!!

W
@ home

135 Power clean
130 bench
105 OHS
370 Total

finished with 1000M row @ 3:55

Power Clean:

135 x 1
165 x 1
175 x 1
180.5 x 1
185 x 0 x 2

Overhead Squat:

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

Power Clean: 140
OVHD: 115
Replaced bench press with strict press due to gear availiability: 150

Feel I can push the envelope here.

Power Clean 185 choked
BP-315 felt great
OHS-105

Note: approximately three months ago I could not do one OHS, even with a PVC Pipe but I kept at it and today I got a pr of 105. It may not be much to some of u beast but at least I know I am on my way to getting better and will hopefully be a "beast" one day.

power clean: 195, 205f (205 was pr)
bench: 225 and then 235, however the spotter was of questionable nature, i think he gave me a boost
overhead squat: 165, haven't gone heavy and did a couple, focusing on form

M/20/6'1"/170

185, 215, 205

26/F/152

Clean- 105lbs. Failed 2X at 110lbs.
Bench Press- 125lbs. Failed 2X at 130lbs. No spotter
Overhead squat- skipped in lieu of an abbreviated version of the strength & conditioning workout on the CF Endurance site from 1/25/10.

In addition did their 90:90 x 6 workout and chose to run.

clean 154
bench 245
overhead squat 154

Clean: 150 squat, 170 power, 190 fail.
BP: 175, 195(fail), 185 (still sore from past WODs)
OHS: 60, 80(PR), 100(fail)
Total=435

Clean 205#, PR by 7.5#

Bench 215#, PR tie

OHS 155#, PR by 20#

I wonder if that Marsho guy is for real...a 1575 total at this is beastly.

clean: 195
bench: 215
OHS: 160

Total: 580

Did this WOD Wednesday:

Clean: Power Clean from the Floor.
Started with 135 for a warm up. Then 185 which came up fairly easy. Tried 205 and just could not get it....Tried SEVERAL times. Was just not getting the movement right!

Bench Press: Warmed up with a SET of 135. Then jumped straight to 195 (BW=191). Put the cookies on for 200 and failed. Maybe next time.

Over Head Squat: I knew this was going to suck. LOL. Could not even get 95! Tried MANY times. Form went to hell every time I started dropping....Elbows bending, knees coming in, Core stabilization failing, leanign forward, you name it! Sucked. Did 75 and struggled keeping the Posture even with it. Not sure where my malfunction is. Need some people to watch me some more and get some Video for me so I can see what the heck I am doing!

Anyway, with those Numbers (185-195-75) My total was only 455.

I guess today was a reminder that I have a lot of work to do to better myself.

Clean 185 lbs
BP 215 (pr!)
OHS 135

24/m/170lbs/70"

clean 205lbs
bench press 225lbs
overhead squat 175lbs
total: 605

At work,
Clean 195#
bench 230#
ohs 170#

Total = 595

Rest 15 minutes, row 1K, 3:40

Bench 225#
Clean 205#
OH Squat - ran out of time

Clean: 240
Bench: 235
Overhead Squat: 175
Total: 650

(in lbs.)
dumbells used

deep squat clean: 120 (2 x 60 pound dumbells; next set of dumbells were 70 pound ones, which I failed at)

bench press: 120

OHS: 70 (2 x 35-lb.)

31M/5'8"/160

Raining and slippery, with standard non spinning bar /excuses

Squat Clean 55Kg
Bench Press 65Kg
OHS 55Kg

James Bench Press 66Kg

F/35yo/130#/5'5"
Power Clean 115#
Bench Press 95#
OHS 100#
Total 300#

175-195-155

m/32/5'9"/175

clean - 185 (last rep was power because I didn't get under the bar!!!)
bench - 205 (225 with a spot)
overhead squat - 155

I can do better the next time, my body is real sore from the deadlift wod and thruster wod.

31/m/5'10"/210

Squat Clean: 200
Bench Press: 240
Overhead Squat: 155

Total: 595

BW 196#

Power Clean 135# (PB)
Bench Press 175# (no spotter)
OHS--ran out of time/shoulder issue

Actually, I just can't do OHS. Next time on bench if no spotter I will use bingo's idea of setting spotter bar a little over chest.

clean 125
bench 190
OHS 95 (probably do more here, but ran out of time)

Clean - 175lbs
BP - 245lbs
OHS - 135lbs

Total = 555

M/25/5'6"/155

Clean 225(PR)
Bench 225
OHS 155

clean 180 (PR i think)
bench 225
OHS 135

TOTAL - 540(PR)

alternate:
Bench press 135x18,185x9,8,4,155x10,7,135x10
Clean 135x12,155x9,6,7,7,7

1st WOD in 11 days due to glute injury.

Clean-135 Bench-175 Ovhd Sqt-135

misread the WOD

clean: 155
shoulder press: 145
dead lift: 285

misread the WOD
clean: 155
shoulder press: 145
deadlift: 285

I love that Louie gets visibly excited about a 130 lb bench press PR, even though he's spent his life coaching 700+ pound bench pressers. This has a lot to do with his success, I imagine.

clean (power) 245, 265, 275, 285, 290pr
bench 315, 325, 335, 345, 350
ohs 135, 155, stopped i hate ohs! lol

clean: 57kg
bench: 73kg(PR)
ohs: 21kg

m/22/160

Power Clean
135 x 3 warmup
155 x 1
175 x 2
185 x 1

Benchpress
135 x 10
155 x 7
175 x 3
185 x 1 (barely but I got it)

Overhead squat
115 x 3
135 x 2
145 x 2

m/22/160lbs

Power Clean
135 x 3 warmup
155 x 2
175 x 2
185 x 2

Benchpress
135 x 10
155 x 7
175 x 3
185 x 1

OHS
115 x 3
135 x 2
145 x 2

185 - bad form
205
135

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

95kg
115kg
40kg :( if i go higher i cant keep a correct form.... im working on it!!

35yom / 206lbs

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
(Clean is from the ground, power or squat)

135/155/165
265
95(F)/85(F)/85

Total (for best): 515

Wasn't sure where to start with the clean, but nailed 135 and went up (all full squat cleans). My wrist roll is getting pretty good, but my drop is a little slow, and I find I'm receiving the weight before I'm in bottom position. Bench press needed a two-finger spot to get up, but I nailed it, for all intents and purposes. I should have practiced the overhead squat before I failed the first two attempts. After a little practice, I nailed the third. Overall, I'm really happy!

41/m/176cm/72kg

Squat clean: 85kg
Bench press: 107.5kg
OHS, 3 reps: 45kg

Total: 237.5kg

I still need to work on the form of my OHS. Weightlifting coach had me sit and "relax" in the deep squat position on every rep. Was adviced not to do single OHS yet.

20/m/5'11"/187

clean: 195
bench press: 255
over head squat: 135
Total: 585

Little nervous at doing one rep maxes, but like bingo said, nothing like taxing the CNS - makes other wods that have what appear to be heavy weight seems much lighter ie. 135# power cleans for reps

didn't have much time to adequately warm up for each exercise as the gym was closing

I would have liked to had a spotter on the bp - maybe got 10 more pounds on that one or 20.

does anyone know if the spotter can help lift the weight off the bar when beginning?

Clean 215 (pr)
Bench 270 (PR)
OHS 120 (pr)
OHS needs work. Years of bench pressing and lack of flexibility plus a weird sensation in the low back. I will say I am much further than when I started CF.

For all the newbies out there, I've been working out off and on for 20 years and very consistently and very hard for the last 10. STILL setting PR's at 51 yo. I started CF a little over a year ago and it works!!

m/24/150lbs

Clean = 175lbs (PR)
Bench = 205lbs (PR)
OHS = 105 (PR)

m/178cm/89kg/34y
Clean 80kg(175) - PR 90 no smaller weights
Bench 100kg(220) - 107 almost(105)
OHS 60kg(130) - 70 almost(65)

m/22/160

Powerclean
135 x 3
155 x 2
175 x 1
185 x 1

Benchpress
135 x 10
155 x 7
175 x 3
185 x 1

OHS
115 x 3
135 x 2
145 x 2

Clean: 205 PR
Bench: 245
OHS: 105 PR

powerclean: 2 x 55# dumbbell
benchpress: 2 x 45# dumbbell
overhead squat: 2 x 40# dumbbell

CLEAN 275 305F
BP 405
OH SQ 225

Clean 205 (tied PR)
Bench 205
OHS 115 (tied PR)

M/45/165

clean 185
bench 225
ohs 95

31/m/197

couple days behind..

clean #225
bench #240
OHS #185

TOTAL: 650

34/m/195lb/6'

clean 175lb x1
ohs 115lb x 10 (no rack and still getting hang of them). Could have done more wt
BEnch 215lb x 3

another difficult day due to time constraints:

Jump rope,dynamic WU, jog a little then:
Treadmill Run on CC setting, 4mi total 30:40 (24:04 5K)
Cool down, massage calfs then over to CF:
(some WU sets for each)
Clean:225-245F-235
Bench:245-265-275
OHS:165-185-215

Total=725

lovin' the rest day

later,
b
m/33/5'8-1/2"/167

Treadmill Run CC setting, 4mi 30:40 (24:04 5K)

Clean:225-245F-235
Bench:245-265-275
OHS:165-185-215

Total=725

later,
b
m/33/5'8-1/2"/167

Clean: 175lb
Bench: 205lb
OHS: 100lb

power clean 205
bench 275
oh squat 135

615, should have done more with oh squat, but form sucky today.

Clean: 245 (-10# from PR)
Bench: 275(PR +15#)
OH Squat: 155(PR, coulda gone higher but no bumper plates and very thin padding on floor in Globo gym)

cln-225
bp-205
ohs-165 (no squat rack, had to clean and jerk)

very scary doing clean on moving ship

Squat Cleans: 115(tied PR), 135f, 125f

Overhead Squats: practiced to gain stability, several reps at different weights, got up to 61 lbs times 4 reps, then felt to unsteady

Bench Press: must be all those push-ups I've been doing lately, finally seeing some strength improvements here. 65-85-95(prev PR)-100(PR)-105f

As rx'd after my first pack march for the year back at work.... PAIN!

Power Clean - 80kg
Bench - 90kg (I know I can do more than this cause I did 95kg the other day)
OHS - 60kg THis clearly needs lots of work

Total: 230kg (506 pounds)

WOD
Squat Clean 85kg,
B/Press 85kg,(-5kg)
Ohs 60kg (-10kg)
Total 2 : 230kg

First max out m/31/155/5'9

Sq Clean - 165#
Bench - 195#
OHS (did back squat, a2g) - 205#

Total: 565#

Clean: 150
Bench: 180
Overhead Squat: 125

Total: 455

few days behind cycle

Power Clean - 175
Bench - 225
OH squat (first time doing) 100

CFT - 500

Clean- 255(pr)
Bench- 285
OH Squat- 185

Total:725

Clean - 205 (pr)
Bench - 225 (failed at 245)
OH Squat - 115 (shoulder kind of tweaked on me)

Total: 545

clean 225 (pr)
bp 295 (tied pr from 10 years ago)
ohs 135 (pr)

CFWU
2rds 15reps
back extensions
squats
pushups
pullups
dips
situps

Cleans with a 45lb bar, focus on form
3 Cleans at 95lbs
2 Cleans at 135lbs
1 Clean at 145lbs
1RM Clean at 155lbs

repeat for Bench
1RM bench 245lbs

repeat for Overhead Squat
1RM overhead squat 115lbs

2sets 10reps
medicine ball
overhead squats
underhand squats
rt chop
lt chop
slam

10mins yoga

m/31/210
clean 175
bench 245
ohs 195
Total 615

clean 225
bench 275
OH squat 135

135 oh squat
225 clean
275 bench

m/ 27/ 200/ 74"

Power Clean @ 115 kg (253.5 lbs.)
Bench Press @ 245 lbs.
Overhead Squat @ 95.5 kg (210.5 lbs.)

TOTAL: 709 lbs.

monkey boy and myself on a snowy afternoon!
just wanted to get this over with after the last 2 wod's....

clean 155
bench 235
ohs 95

total 485

clean 185 bench 225 ohs 115x3. lost focus and caught last clean in 3/4 squat instead of full squat. not brave enough to go for 1rm on clean or ohs without bumper plates. one day I hope I to hit 225 clean and 135 ohs.

C-
CLN-150
BP-145
OHS-145

Power Clean - 175
Bench - 225
OH Squat - 125

Jeff @ work
Clean-260
Bench-260
OHS-210(Stopped due to time) Probably had 230.

Clean 136
Bench 121
OHS 121
total: 378

Clean: 255
Bench: 265 (next time can go heavier if have spotter)
OHS: 135x3

clean 100# not PR
OHS 100# can't jerk amymore weight off my back like jerking off chest
Bench 95#

total 195

just had deep tissue massage so I have lost strength

Don't have a bench yet, but thinking about purchasing one. Skipped bench for today, i've been behind on the mainsite and doing the WODs somewhat out of order (weather depending) along with some 2-a-days. Still pretty sore from a double yesterday so...

Clean 3x5 @82% (185#)
Did each rep as a single and then reset, no more than 5 seconds between reps. 2:00 rest between sets

OHS 3x5 @80% (135#)
Unbroken reps with 2:00 rest between each set

Total: 545
Squat Clean: 205
Bench Press: 185
OHS: 155

Cleans: 225 squat clean until 205 then pwr
Bench: 275
OHS: 155

Total: 655

655
Bench press 295 then 205x15,8,4,2,1
Clean 205
Overhead squat 155

185 Clean
185 Bench
135 OH Squat

Not done.

Theresa:
Clean - 102
BenchP- 115
OHS - 95 (last rep,only one not jerked to overhead)

Clean-170
Bench-125
Overhead Squat-115
Total = 410
Not too shabby but it's obvious that the ability to clean a lot of weight is saving me in this one.

I missed this WOD letting my callous tears heal up, so I made it up today:

Clean: 210 - 220 (PR) - 230 (F)
Bench: 230 - 240 (PR) - 250 (F)
OHS: 155 - 165 (F) - 165 (F) - 165 (PR)

Total: 625

Very pleased with today. I did power cleans - will need to practice squat cleans next time. They felt good, almost had 230. Bench felt strong, surprised to get 240. A little disappointed with overhead squat, was hoping to get bodyweight. But was glad to finally get 165, even though it was my 4th attempt.

After doing the 2/1 wod:

Bench: 235#

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

WOD
Clean 165
Bench Press 185
Overhead Squat 105

Total 455

This was supposed to be done on 1/30/10. But that was my birthday and skipped it until today 2/1/10.

Clean: 205 (PR)
Bench: 245
OHS: 95 (PR)

TOTAL: 545

This was supposed to be done on 1/30/10. But that was my birthday and skipped it until today 2/1/10.

Clean: 205 (PR)
Bench: 245
OHS: 95 (PR)

TOTAL: 545

M/38/185/5-10

Went skiing for a couple of hours before at YAWGOO in RI, good training for the young kids.

Clean: 205 (pr)
Bench: 300 tied life time PR, had not maxed in 7 years, then 7 yrs before that.
OHS: 205 (pr)

CFTOT2= 710 pounds.

Celebrated PRs with brownies, icecream and 1 beer. Not sure how many great days I will have like this one, so I was sure to enjoy it with friends and family.

Clean: 185lb (pr)
Bench: 205lb (pr)
OHS: 135lb (not enough time, so went with my WU #)

Total: 525

Clean 145
Bench 225
OHS 115

Total 485

WU
Clean: 160/1; 170/1; 180/1
Bench Press: 235/1; 240/1; 245/1
O'Head Squat: 135/1; 140/1; 150/1
Total 575
M/49/193#/72"

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

CFWUx3
Cl: 185
BP: 245
OHS:135

Clean - 165
OHS - 155
Bench - 205 (with spotter)

Total = 425

I had power cleaned the day this was posted, but then I decided to do this full WOD today

beat my p. clean from last week and got the 111!

Power Clean - 111 (PR)
Bench Press - 100 (didn't get range of motion on the 111)
OHS - 100 (PR) (wasn't steady on the 111 Jerk, and nervous about ditching)

Total 311

Clean, 1 rep - 175
Bench press, 1 rep - 205
Overhead squat, 1 rep - 85

Total - 465

200lb squat clean x 1
205lb bench press x 1
155lb overhead squat x 1

560lbs 02/03/10 (200,205,155)

Skipped.

Ran 1 mile in the morning, did CFWU (10 reps) X 2 in the afternoon.

clean: 170 lbs
bench press: 225 lbs
Overhead squat: 70 lbs (heighest weight with good form)
total: 465

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. DU.
Sq Clean-205
BP - 240
OHS - 175
620 ttl
Sq clean wasn't pretty
Aggravated left pec very bad on BP attempt at 250.

23.m.140.65"

as rx'd
Clean - 180
Bench - 225
OHS - 145(ran out of time)

Total - 550(PR)

KK gym, no dumping, no spotter.
Clean: 160
Bench: 220
OHS: 135

Clean: 195 PR
BP: 245
OHS: 160 PR

Total: 600

“Let those who love the LORD hate evil, for he guards the lives of his faithful ones and delivers them from the hand of the wicked.”- Psalm 97:10

pretty sore from last two days, and my hands are still kinda bad. Could have gone bigger on overhead squat, but i'm sore and it's PR, so i left it at that, bench getting better, but still weak.

Clean 165 (PR)
Bench 165 (PR)
OHS 115 (PR)

Bench 225 no problem, almost made 245
Clean 155
OHS 135, failed at 145
Total: 515
Did this right after row/thruster WOD, so not bad considering
M/35/194/6'-1"

29/m/185

CLN: 215 (failed on 225...mentally more than physically)

BP: 285 w/o spot

OHS: 185 (PR)

total: 685

34 yom 198

Clean 205
Bench 315

Ran out of time so didn't do overhead squats (not that I'm saddened) but I'm guessing my overhead squat max at around 95 ish

44/m/196

1.30 mile run wu

Clean 165 (PR)
Bench 205 (PR)

Not enough time for squats/running late

Clean:160
Bench:(165 tied pr)
OHS:125(pr)
455 total

CFWU x3
BWU
WOD: Back was feeling "iffy" n weak today so went a little lighter than usual. Power Clean:185,205,215
Bench Press:250,275,300
Overhead Squat:95,115,135
Total: 650lbs

clean 30-8, 40-5, 46-3, 54-1, 62-1, 70.
BP 35-8 45-5 62-3 70-1 80.
OHS 20-8 26-5 30-3 35-1 42-1 48-1 52.
T: 202 kg

M/32/6'3"/200

GREAT WOD!

Clean: 230(PR)
Bench: 285(PR)
OHD Squat: 205(PR)
720

clean 195
bench 205
ohs 125