June 30, 2010

Wednesday 100630

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

MalfronteThreeQuarterInchTallWireSnatch_th.jpg

Enlarge image

Pat Malafronte


"Benching With Louie: Part 3" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]


The Master's competition at the Southeast Regional - video [wmv] [mov]


"ASCAP Assails Free-Culture, Digital-Rights Groups" by David Kravets, Wired.

Posted by lauren at June 30, 2010 5:00 PM
Comments

Yeah, heavy days!

Comment #1 - Posted by: BigSpinJay at June 29, 2010 5:02 PM

That is freakin' awesome!

Comment #2 - Posted by: james.patrick [M/48/66/135] at June 29, 2010 5:05 PM

any way to buy one of them nifty things? =D

Comment #3 - Posted by: jk at June 29, 2010 5:06 PM

AWESOME! Just what I wanted... ;)

Does anybody know of a spot for CrossFit in Washington, DC? I'm moving down there for a new job at the end of the month, and am looking to join up with a community. Feel free to send me an email if you'd like.

Comment #4 - Posted by: Slav/22/68"/160 at June 29, 2010 5:07 PM

Last try, interested in going to the Level 1 cert July 24-25 in Bridgeport, PA. If anyone signed up and wants to sell their spot, send me an email

Comment #5 - Posted by: Klorg at June 29, 2010 5:10 PM

Damn, just did heavy squat cleans today! Was trying to improve form after the O Lift cert a couple weeks ago at CrossFit Diesel. If you haven't done the O lift cert yet, do it! Seriously it's really great. I learned a ton.

Comment #6 - Posted by: Anthony at June 29, 2010 5:11 PM

A question for the masses:

Are there people out there that ONLY do the WOD on this site, and NOTHING else, that are making genuine strength gains? Or do most people supplement with additional strength work on top?

I've only been CF'ing for the past two weeks, and yes I realise this is way too short a period of time to be evaluating it's effectiveness, however I've looked over the workout patterns of the past archives extensively with particulary attention to the ratio of strength WOD to metcons.

I will admit that in these two weeks, I have been training the WOD's hard and am already noticing increased work capacity and strength endurance, but I feel the strength endurance gains have probably been at the expense of maximal, and most importantly, explosive / speed strength qualities.

For example, I can't possibly see how my squat or dumbbell snatch can have gone up over the past two weeks when I haven't trained it. How can doing such a wide variety of sub-maximal loads at high intensity be increasing brute strength? I understand the link between GPP and continued strength gains but there just seems to be a lack of pure strength development in this system. So if people are setting new PR's every time a strength WOD comes up then I'm stumped as to how this is occurring. I have actually watched my legs shrink over the past weeks.

FYI I am not a bodybuilder type, nor am I training purely for strength gains. What I am concerned about is losing some of what I have worked very hard for over the years. For some time I have followed a Ross Enamait template, which does share some parallels with Crossfit but is a little more structured and places a premium on strength, speed and power.

I'd really appreciate some input from experienced Crossfitters on this, particularly Games competitors if any are reading this.

Thanks

Comment #7 - Posted by: Help at June 29, 2010 5:22 PM

That is the coolest metal-wire-over-head-squat-figurine I have ever seen. I'll take four.

Comment #8 - Posted by: DDunn at June 29, 2010 5:31 PM

Help-

I am not a crossfit gamer, but have been crossfiting for 2 years. All of my MMA buddies, My boxer friends, and my friends in college athletics do this workout in addition to thier normal training. I. e. I would do the CF WOD and then run, and box for 2 hours. If you are worried about loosing strength in powerlifts, practice those after the WOD as well. Hope that helps

Comment #9 - Posted by: jak at June 29, 2010 5:34 PM

Comment #5
I couldn't agree any more with you, thats why i rotate my own strength workouts with crossfit ones, you are completely correct about maximum strength/power. I use SEALfit or Crossfit workouts for my muscle endurance/work capacity workouts. Then on my next workout day, i do my strength workout which may be 10-12 reps or more of a power one with 5 sets of 3-6 reps. I would alternate and put your HEAVY workouts in, so your body still feel the heavy load occasionally and can make gains in both areas. You don't be to be big strong and slow, nor weak fast and have lots of stamina, you want to be Fast, explosive, and strong for your BW, and at the same time, through in some 3 mi riles or 1/2 mi swims for the endurance portion.
Hope this helped.

Comment #10 - Posted by: DBAY at June 29, 2010 5:37 PM

#5

I do mostly mainsite WODs, with some running/skill work every once in a while.

I can tell you that in my first year of crossfit I only benched a hand full of times (WOD's rarely have bench) and every time I set a PR. I've never squatted more, either.

I played collegiate rugby and baseball, and have been amazed at the strength gains I've seen in the more "standard" weightlifting movements from crossfit.

YMMMV, but I would say give it a bit more time. There are larger patterns from month to month that you may not have been able to tease out / take advantage of yet.

If you have a specific goal you want to achieve by a certain time, however, you may have to substitute.

My 0.02

Comment #11 - Posted by: D Dub at June 29, 2010 5:42 PM

That little dude is just AWESOME!

Comment #12 - Posted by: james.patrick [M/48/66/135] at June 29, 2010 5:48 PM

It's been discussed in the journal that rest is CRUCIAL. I usually see the fruits of my labor (muscle growth) after 2-3 days rest. With that being said I don't understand why the standard format is 3 on, 1 off. I apologize if this is redundant or if there is already a resource dedicated to this question. Happy lifting!

Comment #13 - Posted by: KL at June 29, 2010 5:55 PM

Love the paperclip figure's form....notice the weight back on the mid-sole and heel and chest up...mobile shoulders over mid-line....good stuff.. what is age entry for Master's????

Comment #14 - Posted by: JD at June 29, 2010 5:57 PM

#5

Check CF strenght biased... There is a lot of info on the forum.

#7

Doing the strenght after the metcon !? Where did you get that. The mainstream idea (that doesn't mean it the perfect thing to do) is to do your strenght work prior the WOD/metcon !

Comment #15 - Posted by: BenP at June 29, 2010 6:03 PM

re: Help,

I think a lot of it depends on just how strong you were in those areas to begin with. If a professional powerlifter adopts CrossFit, then yes, I would expect his strength levels to drop. But that drop would be more than made up for in the increases in all areas of fitness.

On the other hand, I come from a football background and came in with decent strength and Oly lift numbers (when I started, I benched about 1.3x bodyweight and cleaned almost that much). With the exception of bench, all of my strength numbers have gone up (especially deadlift, which I did not do before). My bench has dropped maybe 15 pounds in 18 months, but that is not bad considering bench only comes up about once a month at most. Plus, my cardio and muscular endurance has never been at remotely this level.

There are just so many elements to CrossFit, so expecting multiple strength WODs per week on the main site is just not going to happen. That being said, there have definitely been stretches with LOTS of heavy work in a two-week or month span (and of course complaining from those who prefer the metcons). My advice would be to stick with the main site for at least a couple months and see if your strength number ACTUALLY decline as much as you are expecting. I would only supplement more strength training once you are fully acclimated to the CrossFit program.

Comment #16 - Posted by: ral at June 29, 2010 6:03 PM

I want one of those lil metal dudes!

Comment #17 - Posted by: Jennifer at June 29, 2010 6:04 PM

Love the pic! Any way to buy on?

Comment #18 - Posted by: Nick Pepen at June 29, 2010 6:08 PM

Help:
If you're looking for structured strength plus met-con work, check out crossfit one world's site. Freddy has 2 strength templates to choose from and great met-con work. Crossfit Football also has separate strength and conditioning programs. Hope this helps!

www.crossfitoneworld.com
www.crossfitfootball.com

Comment #19 - Posted by: vb at June 29, 2010 6:08 PM

Agreed. I want one of the figurines. Where can we buy some? Whoever made that little O-squatter could probably make a killing here...

Comment #20 - Posted by: Jane at June 29, 2010 6:13 PM

Damn Pat, you need to gain some weight. You should try GOMAD.

Comment #21 - Posted by: Nic Kirkland at June 29, 2010 6:19 PM

#5

I do just the mainsite WOD's. I follow the programming exactly.

I also fight MMA. Often I do the WOD in the morning, and then training at night.

I keep a detailed daily WOD logbook as well as a PR chart.

The results for me have been PR's in max loads almost every single time I do them. Bench is a good example because it very rarely comes up. When it does, I have been benching significantly more than I had previously.

Bottom line: for me it works. I don't know why it works, and it doesn't necessarily make intuitive sense (becuase I see what you're saying), but it does work for me.

Comment #22 - Posted by: Jonathan Paulson at June 29, 2010 6:29 PM

A group is looking into applying to open a CrossFit Affiliate in ALEXANDRIA, LA. Obviously, the feasibility of opening an affiliate will depend on membership numbers. If anyone in the Alexandria, LA area would be interested in joining a Crossfit gym, please send me an email at crossfitcenla@gmail.com. We are doing preliminary market research to determine an estimate of what we may expect for potential membership numbers. Any advice, suggestions or questions are welcome.

Comment #23 - Posted by: Bill at June 29, 2010 6:32 PM

#5

Everyone pretty much hit the nail on the head. You will definitely see strength gains, unless you are ungodly strong right now. However, if you are nervous about or want to put strength as a priority you might try crossfit football, they have a strength WOD and Daily WOD. The strength is 3 x5, or one rep max typically and the daily wod is typically something metcon with some springing, and usually heavier weights then the mainsite. Or you can do as many of the affiliates do and add strength work to your workout before the WOD. I do that, as well as skill work. Good luck.

Comment #24 - Posted by: Brant at June 29, 2010 7:16 PM

Well someone was bored at work

Comment #25 - Posted by: Mad Science at June 29, 2010 7:22 PM


Comment #5 Re:
"For example, I can't possibly see how my squat or dumbbell snatch can have gone up over the past two weeks when I haven't trained it."


Quick list of WODS involving a full squat movement over a variety of loads just over the last 14 days:

100617 - 100630

Incorporating a Full squat:

3 rounds 20 One legged squats, alternating
Overhead Squat 1-1-1-1-1-1-1 reps
5 rounds 21 Burpees
3 rounds 50 pound dumbbell Thruster, 15 reps
5 rounds 30 Wallball shots, 20 pound ball
Clean 3-3-3-3-3-3-3 reps


As for dumbell snatch i'm sure the many applicable examples could be found quite easily in the last two weeks as well,

I.e: We have trained it - just not always in an obvious way :)


Comment #26 - Posted by: Chris in Perth, Oz at June 29, 2010 7:26 PM

#5 If you were pulling and pushing elite weights, you will probably get weaker just doing CrossFit main site WODs. However, you will get fitter in regard to the 9 other measures of fitness.

Remember, size does not equal strength. Moving lighter weight at faster speeds can carry over to moving heavier weights at slow speed. Look into Westside Barbell for literature regarding this.

You may also be interested in CrossFit Football WODs.

Comment #27 - Posted by: David S. at June 29, 2010 7:27 PM

#5
You did not watch your legs shrink over the past two weeks because it's a readily accepted fact that muscle loss does not occur until 2 weeks of inactivity, given a proper diet etc. If your legs shrank you lost something other than muscle.

Also yes strength gains happen, as well as faster running times. The reason you don't understand it is because you are looking at it from a metcom point of view (1 dimensionally) and need to realize there is indeed a multitude (3 dimensions) of ways to gain strength... For example I never lifted in high school, only martial arts, and could dead lift close to 400 pounds and had a 35 inch vertical.

Comment #28 - Posted by: Mad Science at June 29, 2010 7:30 PM

#5

If your looking to incorporate more strength, you may also want to check out Crossfitfootball.com. They not only have a daily WOD like Crossfit, but also have daily Strength WOD's. I go back and forth between both sites depending on the WOD's and my training needs.

Comment #29 - Posted by: BillyRad 6'2"/230/28/M at June 29, 2010 7:37 PM

#5

#7 has a good point. If you are feeling rested enough, feel free to add strength/Oly work before the metcon WODs. I would recommend coordinating movements that are alike, ie. if you are doing "elizabeth", Do heavy cleans, then rest before the couplet. If the WOD has squats, do heavy work before. You get the picture. In the vidow of Mikko Salo called "death by clean and jerk" (recently posted on CFJournal), he briefly discusses this strategy. Be careful though because the mainsite WODs can speak for themselves. Don't underestimate the value of rest. I've experienced gains using this method, but I'll only add strength 1x or 2x/week. Good luck. As you gain experience and familiarity with CrossFit methods, you will begin to see the genius in the programming more and more.

Comment #30 - Posted by: Anthony DJ at June 29, 2010 7:41 PM

Full Squat Clean AsRx'd

135,155,175,195,215,225,235 3 min rest btween sets

235 for three is a PR

Comment #31 - Posted by: shawn hultquist at June 29, 2010 7:41 PM

Did deck of cards today.
Question: is this squat cleans or power cleans?

Comment #32 - Posted by: K-Walls at June 29, 2010 7:51 PM

Help -

CrossFit is designed to place you in the 95th percentile across all domains of fitness. Therefore, if you had reached a very high level of strength on the core lifts, you may lose a little bit off the one rep max. That being said, I started off as strictly a strength type of lifter and have been doing CrossFit now for a while and I have seen a steady strength gain in all my lifts as well as decreased body fat and increased endurance.

Comment #33 - Posted by: Joel at June 29, 2010 8:04 PM

I'm doin squat cleans. Why not it's such a badd ass full body strength lift. With such small sets you almost have to anyways

Comment #34 - Posted by: Aric at June 29, 2010 9:03 PM

#28 K-Walls,

Cleans means squat cleans.

Comment #35 - Posted by: Playoff Beard at June 29, 2010 9:12 PM

If you aren't getting stronger, you aren't trying hard enough on the strength days.

Most people feel way more exhausted after Fran or Cindy than after 5x5 strength work. If you go heavy enough, you'll get stronger.

Comment #36 - Posted by: Matt_in_Oz at June 29, 2010 9:27 PM

#30
thanks

Comment #37 - Posted by: K-Walls at June 29, 2010 9:36 PM

All,

Thanks for the replies. Rest assured I will be sticking with it for at least 3 months at the very minimum, at which time I will evaluate.

Prior to commencing I did a CF Total and will use this as my strength marker when the time comes.

Comment #38 - Posted by: Help at June 29, 2010 10:21 PM

95-115-135-155-175 (fail after one) - 155-155

Comment #39 - Posted by: Ryan Janus at June 29, 2010 10:44 PM

Crossfit Sri Ram Ashram, India

Vijai Raj BW 60kg
Power cleans (nusrsing a deep thigh bruise)
45kg-50-55-60-65-70-75kg

Arvind BW 63kg
Squat Cleans
45-5-55-60-65-70-75kg

Ravi BW 65kg
Squat Cleans
30-40-50-55-60-65-70kg

Uttam BW 60kg
45-50-55-60-65-70-75kg(f)

Bachendra BW 65kg
40-45-50-55-57-57-57kg

Comment #40 - Posted by: rashmi at June 29, 2010 11:02 PM


Did 5x5 Cleans

135
145
157
157
157

Comment #41 - Posted by: Irish Tom at June 30, 2010 1:54 AM

94kg

Comment #42 - Posted by: charbs m/25/190 at June 30, 2010 3:17 AM

m/44/185

135-145-150-155-160-165-165

Comment #43 - Posted by: cosmo at June 30, 2010 3:36 AM

Being new to CF, I tried the cleans for the first time today, and what a debacle.

I don't know if it was because I didn't have right form or was using too much weight (maybe both?) but I felt like I was all over the place on this one. Any strong advice for how to properly do this lift? I've watched the posted video a dozen times and something just doesn't seem to be clicking.

Comment #44 - Posted by: God Help Detroit at June 30, 2010 3:47 AM

I have been doing cf for a little over 3 months.
I'm 52 yrs. old and I have been lifting for about 20 yrs. My peak strength days were about ten years ago when I weighed 210#. UNTTIL I started doing cf. I now weigh 180# (190 when I started cf)
A few weeks ago I set a new PR for a deadlift, backsquat, and my benchpress is about 15 lbs. shy of my Pr which was set ten years ago.
When I started cf I had the exact same mindset as you, I was positive I would lose gains I had made over the years because we might only deadlift etc. only once every few weeks.
BTW I follow the wod and nothing more.
My only advice is be patient and have faith in where Glassman is taking us.
Good luck
Dan Walsh

Comment #45 - Posted by: Dan, 52 at June 30, 2010 4:05 AM

#5
You can incorporate kettle bell routines. They are very effective for strength and endurance alike. Look up RKC Program by Pavel (Russian KB expert dude) You will see gains in your lifts guaranteed!
Good luck

Comment #46 - Posted by: gkartveli at June 30, 2010 4:07 AM

Tim: 135/155/165/165x2 (1 RM PR by 10 lbs)-Fail/155/135/135
Justin/M/190- worked technique, 135/135/135/135/135/135/155- amazing to see the technique improve dramatically throughout the workout
Shara/30/F/68/138- 75/75/85/95/105/115x1- failx4, elbows not high enough/ 115x2- failx1; HUGE PRs today for Shara in both clean, power clean and front squat (all are 115, on her "power clean 115," we worked proper clean reinforcement by going into a full front squat after her power clean. Simply. Amazing.
Champ/30/M/72/118- First time ever cleaning; 45/65/65/75/95-fail, 85/75/65- again, amazing to see a guy come along so quickly; a success story.

Interesting question to pose, is anybody else sore in the shoulders after yesterday and this one? I certainly felt limited on how much weight I could catch because of my shoulder pain, as did Justin. Definitely working K-Starr's mobility techniques some more.

Cheers from Bangkok and the Future CrossFit Pathumwan!

Comment #47 - Posted by: Tim/35/M/70/172 at June 30, 2010 4:20 AM

M/42/5'11"/180

115-115-125-135-145-135-145(2)

Comment #48 - Posted by: nutfam at June 30, 2010 4:41 AM

M/35/5'9"/155 lbs.

This is for #5

135-135-145-145-155-165-175 (all of these ATF, ass to the floor, with a slight loss of lumbar curve. It is amazing to see how much power I am getting coming out of that depth)

I have been CFing since November 2009 and am now seeing huge stength/ power gains. I have switched to WOD's with some endurance training and my metcon times are getting faster and faster. So I would say stick it out and focus on gains made not only in strength but also form/technique.

Also I actively wrestle and have noticed my Greco lifts getting stronger, so these lifts increase function in many areas.

Jeff Wood

Comment #49 - Posted by: Jeffery Wood at June 30, 2010 5:07 AM

My Hat is off to you MASTERS!! I want to be like you when I grow up. =)

Comment #50 - Posted by: Jenni at June 30, 2010 5:11 AM

29/6'8"/219

205 across

Comment #51 - Posted by: Stretch at June 30, 2010 5:11 AM

M/35/5'9"/155lbs

As rx'd ATF (ass to floor)

135-135-145-145-155-165-175

PR at 175 x 3

Comment #52 - Posted by: Jeff Wood at June 30, 2010 5:21 AM

25/6'2"/210

155-185-195-205-225-235-240(failed, only 1 rep)

Comment #53 - Posted by: JoeSinkevich at June 30, 2010 5:38 AM

32/m/5'10"/210

135
155
175
195
205
215
220

Comment #54 - Posted by: D Craig at June 30, 2010 5:51 AM

At a hotel, so had to do dumbell cleans.

25-30-35-35-35-40-40lbs in each hand.

Then a 1 mile run on treadmill.

Comment #55 - Posted by: Kristina F/26/5'3"/116 at June 30, 2010 5:57 AM

m/33/5'9"/175

135
145
155
165
175
185 (did 2 and power cleaned 1 wouldn't get under)
185

foot work is bad, especially foot placement on the bottom of the squat!!

Comment #56 - Posted by: elliott at June 30, 2010 6:02 AM

26/m/5'11"/175
squat cleans
WU 45-95-115
135-155-165-175-185-195-205-215(twice got 1 rep)
felt pretty good considering my last max was 235

Comment #57 - Posted by: justaman - liberty, sc at June 30, 2010 6:27 AM

f/27/5'2/118

95
105
115
125
135 - fail couldn't get under
120
120

2000 meter row

Comment #58 - Posted by: StephieG at June 30, 2010 6:28 AM

m/34/6'4"/204#

133
155
155
181
181 F
133
133

181 is a big PR for me. Still having a hard time getting over the fear of receiving a heavy bar in the bottom.

Comment #59 - Posted by: dan m at June 30, 2010 6:30 AM

Okinawa Adam

Adam - 155 165(f) 165 165 175(f)
Christa - 85 95 95 95(f) 85

Comment #60 - Posted by: AdamL at June 30, 2010 6:31 AM

M/28/208

135
161
172
185 Personal Best
196 Personal Best
196
208 ** Personal Best

After working on my form I've improved 45 lbs in 2 months

Comment #61 - Posted by: Steeler at June 30, 2010 6:32 AM

Help
Started crossfit 3 years ago. Have done wods exclusively since. When I first started no clue how to clean.
Set PR for 1rm clean a few days ago at 255.
Backsquat 6rm pr 385,
Deadlift 5rm 350.
I have been training for 15 years 28 years old 5'6" 175 lbs. Stronger now than I ever have been. Significantly improved work capacity.

As a strength coach, do the wod exclusively for 3 months to truely get a feel for it. Then make a decision if its right for you. Hope this helps

Body-mechanic

Comment #62 - Posted by: body-mechanic at June 30, 2010 6:43 AM

You know whats so awesome about these movements? I couldn't get that sculpture to stand on its own until I got it in that exact position. It just goes to show you that the physics of these movements are legit.

I've gotten more than a few requests for one of these guys - if you want one, send me an email. The one in the photo is a miniature (only about 3/4" tall). But I'll do a bigger one (2" or so). I dont want any money. I'll send you the little guy, you just send me some piece of merch from your box (shirt, water bottle, sticker, etc) Dont have a box? We'll just call it a gift from a fellow crossfitter.

Comment #63 - Posted by: PAT MALAFRONTE (Ft Hood, Tx) at June 30, 2010 6:43 AM

ran 6.25 miles- 51:48
8 rounds of:
5 strict pu's
10 dips
i will do the cleans tonight

Comment #64 - Posted by: mike/40/6'3"/210 at June 30, 2010 6:45 AM

Max lift: 80 kg.
Max 3 lifts: 70 kg.
Bodyweight: 78 kg, male, 5´11.

Btw, what clean is "good" for a relatively beginner at Oly´s? is bodyweight ok, or should it be a bit higher?

Comment #65 - Posted by: Peter at June 30, 2010 6:46 AM

Paul- 135-165-175-185-195-205-210
Chris- 135-135-140-145-145-155-160(PR x3) then PR'd 175 x1 (previous 1 rep max 155)
Harold- 165-175-185-195-205-225-235(1x1x1)
Jen- 65-75-85-95-105-115F-115

Comment #66 - Posted by: jenniferg at June 30, 2010 7:07 AM

Help, Comment #5

At my Level 1 cert, they talked about the Black Box Theory... Too difficult to explain, here's link. http://en.wikipedia.org/wiki/Black_box (wfs). Downhill skiers made improvements in their skiing ability by doing pull ups. We don't try to explain the Black Box, we just enjoy the benefits.

I pretty much only do the WOD. I have made gains or at least maintained my strength in all lifts except the bench press. Although I hardly BP because we rarely do it for max, I went down from 315lbs prior to CrossFit to about 285lbs. Now saying that, over the past two years of doing CrossFit that 285lbs had stayed pretty constant with probably a good 4-6 (or longer) months between max attempts. My most significant decrease has been in running. I've probably lost about 3-4 minutes off my best 5k. I hate to run, so I that might be part of it, but if I had to blame something, I would say it is from not running as much as I used to prior to CrossFit.

Comment #67 - Posted by: mike mcgee at June 30, 2010 7:07 AM

cory and jeremy
135
145
155
165
175
185
3 sets
80lb dbell farmer walks 90ft
90lb barbell overhead carry 90ft

good workout...lets do it again tomorrow!!!!

Comment #68 - Posted by: cory-jeremy at June 30, 2010 7:16 AM

M/6'/180

Anybody know what a bad rotator cuff feels like? I had to stop after my third set because the back of my left shoulder felt like it was about to rip apart. No idea why it was acting up, but it was enough to make me hold of on finishing this WoD. Which is upsetting because I was feeling good about the weight and I could have broken 200 pounds.

135-155-175 before I decided to stop.

Comment #69 - Posted by: SoonerBorn at June 30, 2010 7:22 AM

Clean 3-3-3-3-3-3-3 reps

F/46y/62"/142#/JULIA
45, 55, 55, 55, 55, 55, 55
Worked on receiving the bar in a squat. Right groin still stiff.

M/41y/68"/156#/GEORGE
95, 105, 115, 125, 135, 140, 145x2
Squat Cleans until the latter sets, when I disappointingly started doing some as Power Cleans.

Comment #70 - Posted by: George Hernandez (in Chicago) at June 30, 2010 7:23 AM

PAT (#54),

You're a badass! The CF community attitude you carry is what makes CF so sweet. CF is family and I love how we all provide and encourage each other. You're name shows Ft Hood too, I assume you are serving our country...I want to say thank you, very much and keep rocking man!!

Shea (TX)

Comment #71 - Posted by: sls M29/180/72" at June 30, 2010 7:27 AM

135-185-195-205-215-240-250X1

A new PR at 250! I love this stuff!

Comment #72 - Posted by: SamP at June 30, 2010 7:27 AM

as Rx'd

155
170
185
200
220

Comment #73 - Posted by: Nick 24/189/5'9 at June 30, 2010 7:45 AM

as Rx'd

155
170
185
200
220

Comment #74 - Posted by: Nick 24/189/5'9 at June 30, 2010 7:45 AM

M/20/155

135
145
155
165
175
185 fail
175
185

I've done Crossfit for about 10 months now. I started from a sedentary lifestyle, and I have never had a coach. I know I'm doing my lifts alright, because of my camera, but are these weights alright?

Comment #75 - Posted by: Andrews at June 30, 2010 7:47 AM

M/35/72"/230

95
115
135
145
150
155
160

First time doing cleans with any kind of good form, so I'm fairly happy.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #76 - Posted by: Ken "Chappy B+" at June 30, 2010 7:51 AM

M/30/5'6"/145lb

135-150-165-175-180(F - cleaned it all 3 times, but couldn't stand on the third rep)-180 (F)- 155

still getting back into the swing of things. didn't feel super strong today, but i put up decent numbers.

Comment #77 - Posted by: Mike at June 30, 2010 8:02 AM

#54, Pat.....your attitude rocks. You are what the CF community is all about.

Comment #78 - Posted by: Pat Sherwood at June 30, 2010 8:04 AM

155
185x2 fail on 3rd
165
165
165
165

cut it short by 1 round - had to go to work.

Comment #79 - Posted by: jeglit (m/38/6'4"/220) at June 30, 2010 8:09 AM

Did power/split cleans
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 2 (failed on 3)
195 x 2 (failed on 2)
185 x 1 (squat clean)
185 x 1 (squat clean)

Comment #80 - Posted by: B. Noyce at June 30, 2010 8:15 AM

Clean 3-3-3-3-3-3-3
135
155
165
185
195
200 (Fail on third rep)
205 (Fail on third rep)

Comment #81 - Posted by: LT TILL at June 30, 2010 8:19 AM

115

Comment #82 - Posted by: RGD at June 30, 2010 8:29 AM

Hello everyone,

A friend of mine, Jeff Kocab, an officer in the Tampa police department was shot and killed in the line of duty the yesterday. His wife was 9 months pregnant with their first child and went into labor yesterday. Though I do not know if he was a crossfitter or not, he was a great guy and a great cop. He will be sadly missed. Please keep Sara and his daughter Lilly in your prayers.

Thanks.

Comment #83 - Posted by: Kevin H. M/27/5'10/180 at June 30, 2010 8:36 AM

power clean
225-245-265-275f-275-265 split clean-265 split clean

Comment #84 - Posted by: Tim Weller at June 30, 2010 8:36 AM

F/34/5'3"/108
45
45
65
65
65
45
45
Biked 9or10 miles outside after also did absx3 :)

Comment #85 - Posted by: Mindy S at June 30, 2010 8:39 AM

M/30/5'9"/195

135, 155, 175, 185, 205, 215, 225 (failed on third rep)

Finished up with 21,15,9 double-unders and burpees - 5:58. Still trying to find consistency with double-unders.

Comment #86 - Posted by: cnc at June 30, 2010 8:42 AM

continued post...all cleans were full squat cleans.

Comment #87 - Posted by: cnc at June 30, 2010 8:43 AM

Finally a workout I'm not terrible at
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3 (failed one)
210 x 1 (failed last two)

Comment #88 - Posted by: Cd 16/5'6/165 at June 30, 2010 9:01 AM

#5

I came from a football/track background. I initially did strictly mainsite programming for about a year and was extremely frustrated with negligible strength gains I was making. Often the people that experience significant strength gains are those that have not been exposed to much lifting before they began CrossFit. Rippitoe has spoken ad naseum about this, called the "novice effect," where anything a previously untrained person is exposed to will stimulate growth and improvement. If you're an experience lifter, however, the once a week (single movement) or so strength WODs are not sufficient.

What I do now is follow the CrossFit Football strength programming and then do the WODs at the box I go to or mainsite programming after the strength WoD. This means I usually work strength 3-4 times a week, with 1-2 movements each strength WOD. If you do this you're going to have to be smart about recovery though, since there's going to be more volume. I usually will do 3 days on, 1 off, 2 on, 1 off. One less WOD a week makes all the difference.

I hope that helps.

Comment #89 - Posted by: Ben at June 30, 2010 9:03 AM

M/41/185

Warmed up with one round of yesterday's wod, then:

3x135
3x145
3x155
3x165
3x175

Had to cut it short for lovely daughter's end-of-fourth-grade lunch!

More better faster

Comment #90 - Posted by: Marty at June 30, 2010 9:05 AM

60 kg
60 kg
60 kg (fail)
55 kg
60 kg
60 kg
65 kg

My form was worse at the beginning and a bit better by the end. I need to work on these.

Comment #91 - Posted by: Mik at June 30, 2010 9:06 AM

115/130/140/150/160/165/170(x1)

Form wasn't very good at 165/170.

Awesome figure, Pat!

Comment #92 - Posted by: ertai M/26/5'11''/185 at June 30, 2010 9:24 AM

65,75,85,95,105,115,125

sandbag shoulder, squats, & thrusters 47.5lbs

Comment #93 - Posted by: jc at June 30, 2010 9:31 AM

Pat #54,

Good on ya, Brother! Not that I need much more, but you're one more reason for me to love being here at the Crossfit table.

Comment #94 - Posted by: bingo at June 30, 2010 9:34 AM

Nice job on the metal man.

Comment #95 - Posted by: Eric/CrossFit North County at June 30, 2010 9:35 AM

75-95-115-115-115-115-135

Comment #96 - Posted by: gb at June 30, 2010 9:37 AM

Clean 3-3-3-3-3-3-3 reps

135,155,175,195,215,215,215

3 minute rest between weight changes

5'8/M/38/200lbs

Comment #97 - Posted by: Boozer23 at June 30, 2010 9:47 AM

65 warm up-75-85f-85-90f-85-85-90 1 0f 3.

Comment #98 - Posted by: thelittleenginethatcould-but didnt at June 30, 2010 9:47 AM

scaled:

65# landscaping block moved, put in place and leveled around front of house. More to move too.

I think this was easier than the cleans wod so I may do some cleans tonight.

Laura

Comment #99 - Posted by: power-girl at June 30, 2010 10:07 AM

95, 105, 115, 125, 135 (F3), 135 (F2), 125

Comment #100 - Posted by: J.R. at June 30, 2010 10:08 AM

3-3-3-3-3 Clean (135-150-165-180-190)
2xPC every min on the min for 12:00 (175)
5-5-5-5-5 DHPU (-/-/20/40/65)

Comment #101 - Posted by: Josh M/35/74"/198# at June 30, 2010 10:14 AM

35 yom 215 bwt
jump rope 500 singles barefoot
burgener warmup

wod as rx'd
185/190(f3rep)/195/200/205/210(f2rep)/215(f2rep)

Comment #102 - Posted by: brian t at June 30, 2010 10:15 AM

M/32/5'9"/155

135
145
155
165
1@170 - fell on my ass on the second rep :(
165

All squat cleans.

Comment #103 - Posted by: Antun Karlovac at June 30, 2010 10:18 AM

Working into the Oly lifts after a break and redeveloping proper form.

95
115
135
155
155
155
135

Comment #104 - Posted by: thetimmy at June 30, 2010 10:24 AM

F/40/5'6"/150

85
95
105
110, fail on 3rd
105
100
100

Comment #105 - Posted by: mom to five at June 30, 2010 10:28 AM

100630

Warm up - 31:00 treadmill
First time doing cleans
45#-45#-95#-95#-115#-105#-105#

Good workout, balance is still terrible though =/

Comment #106 - Posted by: megatronz at June 30, 2010 10:46 AM

Thanks Ben.. Where can I find the daily Football strength programing WODS?
#77

Comment #107 - Posted by: Mike/31/205/6'1'' at June 30, 2010 10:50 AM

After watching the demo 20+ times

115
115
115x2 fell over on the last one.
105
105
105

Comment #108 - Posted by: Gilbert Bonilla Jr at June 30, 2010 10:52 AM

#94 Mike:

Crossfitfootball.com. Once you bring up the page there will be a calender on the upper right side of the page that lists the strength WOD for the day (they call it the 'SWOD').

There are also some brutal metcons that come up on that site (the workout called 'Kalsu' is by far the most painful CrossFit WOD I've ever done). If you want to focus on shorter, more explosive workouts, you could try following that site exclusively.

I don't know what your goals are, but if you just experiment a little with programming you should find something that works for you.

Comment #109 - Posted by: Ben at June 30, 2010 10:58 AM

Clean 3-3-3-3-3-3-3 reps

1.165lbs
2.175lbs
3.185lbs
4,185lbs
5.185lbs
6.185lbs
7.195lbs

That was a blast. I got dizzy a few sets though, till I rememberd to hiss my breath out on the way up.

Comment #110 - Posted by: NikNichols42yo 5'7'' 165lbs at June 30, 2010 11:11 AM

31/m/195/NC

135-155-165-175-185-190-195-200

last three sets broken

also 1 @ 205

Comment #111 - Posted by: stephen at June 30, 2010 11:16 AM

2010-06-30: 135-180. Felt good may have had some left.

Comment #112 - Posted by: gs at June 30, 2010 11:48 AM

CFWU x3

105
125
135
145
155f
145
150f

Comment #113 - Posted by: Matthew at June 30, 2010 11:52 AM

95
105
115
120
135
145
155
I am still not very comfortable doing these, I need to work on form more.

Comment #114 - Posted by: magnus 24/5'8"/155-160 at June 30, 2010 11:54 AM

Clean 3-3-3-3-3-3-3 reps

155x3, 175x3, 195x3, 215x3, 225x3, 235x3, 245x2(F)SOOOO close to third rep….so close…next time…Got practice this movement on a weekly basis(all the OLY Lifts)

Finished with lots of stretching…

Comment #115 - Posted by: Memmnoch at June 30, 2010 11:56 AM

M/32/6'3"/200

135
155
175
185
185
185
190

Full Sq/Clns, weak in the hole, hips/back tight.

Comment #116 - Posted by: Ben S at June 30, 2010 11:57 AM

Carole
F/51/5'6"/133

65
70
75
80
85
90
95(PR)

Comment #117 - Posted by: Kevin C. at June 30, 2010 12:06 PM

33/m/165

135,155,165,185,185,205(f)

Comment #118 - Posted by: Karim saoud at June 30, 2010 12:11 PM

Did this as RX'ed:
115
115
125
125
135
135
135
Really tried to work on form, I haven't done too many of these. Followed this up with half of Saturday's WOD.

Comment #119 - Posted by: Chad at June 30, 2010 12:15 PM

65-65-65(warm up)
75
85
90
85(went down to work on form)
85
85
90

Comment #120 - Posted by: Thinlizzie at June 30, 2010 12:19 PM

500m Row
Burg. Warm-Up

WOD
135 straight through

CF Endurance WOD (Bike)

Since this is a scaled week for me I went moderate weight for me right now and stayed w/135. A year ago that would of been a warm-up. Lol...

Get some, Go again!

Comment #121 - Posted by: DJ at June 30, 2010 12:53 PM

m/27/5'8"/140

All squat cleans

115
125
135
145
155
160 - failed on 3rd rep
160 - failed on 2nd rep

Comment #122 - Posted by: Townsend at June 30, 2010 12:56 PM

95lbs is not that much weight until it slams into your Adam's Apple...

GACK!


www.usnavyfitness.blogspot.com

Comment #123 - Posted by: Spencer at June 30, 2010 1:00 PM

#59 - SoonerBorn

*bear in mind that I am not an expert*

Rest, Ice. (Ibuprofen if you want) Rest it again.

If you have full range of motion, it is probably not an emergency, or anything that will require surgery. But take it easy anyway.

If it still really bothers after a few days or a week, you might want to consider an MRI to diagnose any soft tissue problems. (ex. it hurts like hell and you can't even sleep or put on a shirt without a circus act)

I've had a partial rotator cuff tear and some tendinosis (supraspinatus tendon). My pain was very deep in the shoulder, and I could really feel it on the top of the arm bone (humerus), but under the shoulder (scapula). The outer muscle (deltoids) did not bother me at all.

Use Google to search for things like rotator cuff, supraspinatus, shoulder muscle, etc. and figure out where you think the pain originates.

Bottom line:
Rotator cuff tendons can take 4+ months to fully heal properly (mine was closer to 6 since i kept trying jump back into things before allowing proper heal time)

Serious muscles tears will take half that time.

Comment #124 - Posted by: jim at June 30, 2010 1:04 PM

thats pretty cool. thats something i would buy if there was a set of front squats, dead's, snatch...

Comment #125 - Posted by: Jesus at June 30, 2010 1:06 PM

Right shoulder has a Torn rotator cuff; Surgery in 30 days
50% cycle
7 x 3 of:
Kettlebell swings
Back squats
m/52/215

Comment #126 - Posted by: Pete In Sun City at June 30, 2010 1:07 PM

I always feel better after the WOD but today's sucked (for me).

It's all on me, as my form is terrible but I can't seem to sort it out and just felt terrible after today's WOD (sore elbows, bruised pride, frustrated by poor technique, etc...)

Anyhow...

135, 155, 185, 165, 175, 175, 175

M/37/185lbs

Comment #127 - Posted by: bdiggle at June 30, 2010 1:09 PM

Clean, did them sqt clean

3-3-3-3-3-3-3

1. 70KG f
2. 60
3. 60
4. 60
5. 65
6. 70
7. 75 PR

@ CF Norrtaelje, Sweden

Comment #128 - Posted by: Thomas at June 30, 2010 1:11 PM

133
143
155 (only did 2 reps)
155
155
155
155

Comment #129 - Posted by: Brock at June 30, 2010 1:14 PM

age 20 bw 170

185/190/195/200/205/210/215/220 (f-1x)

most definitely a pr

Comment #130 - Posted by: Chris S at June 30, 2010 1:14 PM

205/225/235/245/255 X 2

Comment #131 - Posted by: D. Swan at June 30, 2010 1:20 PM

PR'ed @ 195#, got 1 rep @ 205# then failed twice.

Comment #132 - Posted by: Steven Platek at June 30, 2010 1:27 PM

135/155F/145/135/145/155(PR)/145
Really need to work on getting under the bar and quick elbows. Next goal 185 with solid form.
Props to the Frat!

Comment #133 - Posted by: Phoenix "On WOD Today" at June 30, 2010 1:28 PM

1) 95#
2) 115#
3) 135#
4) 155#
5) 165#
6) 170#
7) 175#

Comment #134 - Posted by: Arseneault_957 at June 30, 2010 1:38 PM

f/40/175/5'11"

7 x 3 reps squat cleans

95-115-135-135-145-155-135

This workout would have been much nicer if we got to do power cleans. Those front squats killed me.

It would have also been nicer if I had rubber plates. I had to lower the first and second rep in a controlled fashion. The third rep got dumped on car tires.

Comment #135 - Posted by: JuliePlatt at June 30, 2010 1:45 PM

110
132
132
161 (F) rep 3
161
150
132
Everything above 132 turned into a power clean lowering into front squat. When I drop weight I find I can land the bar in the squat position. More Practise, practise practise! Things are moving in the right direction though.

Comment #136 - Posted by: JonEl FunctFit at June 30, 2010 1:46 PM

M/29/185#
185
195
205
215
225
235
245 (x1 clean & jerk)

PR @ 235 x3
PR @ 245 clean & jerk

Comment #137 - Posted by: doWORKson at June 30, 2010 2:01 PM

135-135-145-145-150-155(F)-155

From one little wirey dude to another...

Comment #138 - Posted by: james.patrick [M/48/66"/135] at June 30, 2010 2:21 PM

I apologize if this was answered before, but how old are the competitors in the Masters division?

Comment #139 - Posted by: Piff M/38/6'4"/215 at June 30, 2010 2:25 PM

135x3
145x3
155x3
165x3
175x3
-
-

Comment #140 - Posted by: GU997 M/41/185/5'10" at June 30, 2010 2:27 PM

Warm-up: 50 x Double-unders

Burgener Warm-up

Cleans: 3 x 95lbs

WOD: 3-3-3-3-3-3-3

1. 135
2. 155
3. 175
4. 175
5. 185
6. 185
7. 205

M/40/6'1"/250

Comment #141 - Posted by: Dean at June 30, 2010 2:28 PM

180 lbs

PR by 25 lbs

Also squat 3RM attempt, 255#, failed. May be overtrained on heavy squats.

Comment #142 - Posted by: Latham Fell M/30/180 at June 30, 2010 2:36 PM

135
185
205
215 (f on 3rd)
215 (f on 3rd)
205
205

Comment #143 - Posted by: greg 6'3"/210/38 at June 30, 2010 2:39 PM

#124 Piff, 50 years or older.

Comment #144 - Posted by: Latham Fell M/30/180 at June 30, 2010 2:40 PM

115 x 3
125 x 3
135 x 3
155 x 3
175 x 3
190 x Fail on 1
190 x 1 (PR)

Comment #145 - Posted by: dschmals15 at June 30, 2010 2:41 PM

Clean 3-3-3-3-3-3-3 reps

35kg, 35kg, 35kg, 40kg, 40kg, 40kg, 40kg

Did this in my garage don't have many plates as they are split between my garage and the wee Oly room at the gym.

Think my form was all over the place, Cleans are always a problem for me, keep pulling with my arm and not getting under fast enough. Just another exercise to add to the list of things that I have to work on which keeps getting longer. Wish I had more energy, I think of all the things I want to do and by the time I get to the gym and start training I am coming up with ever reason why I shouldn't do them. Need to focus.

Good Fun

Comment #146 - Posted by: Elaine, Scotland at June 30, 2010 2:43 PM

28/m/5'9"/195
115
135
155
165
175
185
195
200 PR 1RM

Comment #147 - Posted by: Ross at June 30, 2010 2:43 PM

M/32/5'9"/155

135
145
155
165
1@175 - fell down on second rep :)
165

Comment #148 - Posted by: Antun Karlovac at June 30, 2010 2:44 PM

95
105
115
125
135PR
140FAIL
140x1PR!

working on being patient with the pull, fast elbows, and dropping fast...I need summer camp with Coach B!

Comment #149 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at June 30, 2010 2:52 PM

185
195
205
215
225
225
225

I started out pretty aggressive on the weight, since I love heavy cleans so much. This was a great workout, even though my stomach was way too full. Did each round on a 2 minute timer.

Comment #150 - Posted by: Alton 30yo, 5'11", 175lbs at June 30, 2010 2:58 PM

Nice Kim #134! WOOT!

Comment #151 - Posted by: Cookie at June 30, 2010 3:01 PM

M/19/5'10"/170

45-95-95-95-135-135-145

Learned how to do cleans today! I've been doing crossfit for the past week following WOD's and loving it compared to anything else!

Comment #152 - Posted by: Matt Funk at June 30, 2010 3:02 PM

m/39/76/215

115-135-155-165-175-185(1)-165

1RM is 190

Then 2x10 135# HPCs

Comment #153 - Posted by: Chas at June 30, 2010 3:12 PM

M/25/6'4"/200

185
205
225
235
245
255
255

Comment #154 - Posted by: Anthony at June 30, 2010 3:14 PM

Hey-

CL 7x3 145/155/165/175/185/195/205/215F

Today I really started to feel the shrug at the top of the second and third rep. It took that little bit extra pull on the bar when things got tough. I guess that was the lesson hidden in this little movement.

My thanks to Tim Hahn, CF Instinct.

M/51/5'10"/190

-K

Comment #155 - Posted by: Kevin Rogers (Springfield, IL) at June 30, 2010 3:22 PM

M/28/70/165

I had a mental lapse and did power cleans by mistake.

95-115-135-155pr-165pr-175pr-185fx1-185x1-185fx1. Last 3 @ 185 are all the same set, broke down

@ #5, I've only been doing cleans of any kind, power or squat since mid january when i started CF. I've been gaining strength in pretty much every category since I started.

Granted I was out of the gym for about 4 yrs and I was stronger back then but I've been seeing quick improvements. I think CF will put me into the best shape of my life between strength and endurance combined. Look at guys like speal who weigh 140? roughly and how strong he is.

Also I'm doing things I never have like cleans, snatches, OHS. I'm continually improving on these movements.

Comment #156 - Posted by: WJC at June 30, 2010 3:25 PM

95-115-135-145-155-165-175(2)

Comment #157 - Posted by: kyt at June 30, 2010 3:25 PM

M/33/74"/240

135
185
195
205
215
220
225(x2 fail on 3rd)

Comment #158 - Posted by: Beau at June 30, 2010 3:28 PM

185/205/215(2)/215/220(2)/220(2)

Comment #159 - Posted by: Troy at June 30, 2010 3:33 PM

135 - 3
135 - 3
145 - 3
145 - 3
155 - 3
155 - 3
165 f on 3rd rep
165 f on 3rd rep
160 - 3

Comment #160 - Posted by: tdhalls at June 30, 2010 3:35 PM

175-185-190-190-185FL on the 3rd Front Squat-180-175
Better control, force and stabilization!
Max Rep Consecutive Push-ups: 70(PR)

Comment #161 - Posted by: J-F/20/155/5'9 at June 30, 2010 3:41 PM

First time doing cleans

45-3
55-3
65-3
75-3
85-3
95-3
105-3

Comment #162 - Posted by: jiggastemple at June 30, 2010 3:42 PM

M 34 186
Started off the day with a burpee mile as rx'd 1:45

135
185
200 Left a 10 on one side and 5 on the other by accident
205
185
175
175

Totally out of gas on this WOD.

Comment #163 - Posted by: Jdude at June 30, 2010 3:56 PM

#77 - Ben

What level did you commence on when you started CFFB SWOD's? And how are you finding the gains?

Comment #164 - Posted by: Help at June 30, 2010 3:57 PM

135
145
155
160
165
170
175(f)Slight tweak in glute/hip area. Thought it best to stop for the day....

All squat cleans. Love this wod!

Comment #165 - Posted by: Ronnieboy at June 30, 2010 4:03 PM

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

Squat Clean
145lbs x 3
150lbs x 3
155lbs x 3
160lbs x 3
165lbs x 3
170lbs x 1,F,1,1-1,1,1
3 minutes rest per set
Foam roll after

Comment #166 - Posted by: Sesoku at June 30, 2010 4:08 PM

115
135
145
155
165

All Squat Cleans
M/21/5'11"/145lbs

My legs were never my strong suit so I'm happy with the weight while still be able to keep good form.

Comment #167 - Posted by: Schindzielorz at June 30, 2010 4:10 PM

m/38/195/6

cleans 7x3
95-105-115-125-130-135-140

need bumper plates

Comment #168 - Posted by: jsr at June 30, 2010 4:15 PM

39M/5'10"/170#

As Rx: 185-195-205-215-225(x1)-220-225(x2).

First time testing my 3RM on the full squat clean. My 1RM is 240#, so I was hoping to hit 235# or at least 225#. Really had no desire to workout at all, so I skipped the w/u and didn't have much focus. So I guess I can't complain about hitting 220# for three.

Comment #169 - Posted by: rjf (Since 07-20-07. WOD no. 808) at June 30, 2010 4:20 PM

Interesting comment from Chris Mason in todays CrossFit Journal comments:

"I work for Louie at the certs, and from my perspective the vast majority of CrossFitters have relatively weak triceps."

Question to Tony B:

Is this something that HQ have noticed or would address in your programming?

Any comment?

Comment #170 - Posted by: Ronnieboy at June 30, 2010 4:28 PM

M-44-180#

135-155-165-175-135-135

Comment #171 - Posted by: Alan at June 30, 2010 4:29 PM

65
95
100 (1)
100
105
110 (2)
110 (PR)

All down to full squat, form is getting better.

Comment #172 - Posted by: brittk at June 30, 2010 4:29 PM

Cfwu x 3 x 15

135x3
135x3
135x3
155x3
165x1 (failed on 2)
155x3
135x3

Comment #173 - Posted by: Pete - Decatur at June 30, 2010 4:33 PM

185-205-215(2)-215-225(f)

Comment #174 - Posted by: LA at June 30, 2010 4:37 PM

As, Rx'd M/5'6"/155

135
135
145
155
185
205
205

205 PR

Comment #175 - Posted by: Gilrogan at June 30, 2010 4:42 PM

115-135-145-155-165-175(f)-175 lbs

Comment #176 - Posted by: Kyle A. at June 30, 2010 4:42 PM

135
155
160
165
170
175
185

x3 was much more difficult than I expected. I think my 1rm is around 225, but these were all pretty challenging. I think I could have done a bit more at the end...should have pushed harder.

Comment #177 - Posted by: GleichSTL m/32/177/5'10" at June 30, 2010 4:43 PM

Power Clean:

95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3 x 2

Comment #178 - Posted by: Alfie at June 30, 2010 4:44 PM

205x3
215x3
225x3
235x3
245x3
255x3
265x3
275F only once
255x3

Comment #179 - Posted by: Hammack at June 30, 2010 4:45 PM

135
135
155
155
175
135
135

need to work on form

Comment #180 - Posted by: Doss at June 30, 2010 4:56 PM

Wednesday 100630
Clean 3-3-3-3-3-3-3

135
155
185
195
205
205(f)
205
My previous 1rm was 185 on this lift so i was very happy with this.

Added Bonus: I do these workouts at my school gym the majority of the time. It was really cool to have 7 guys stop doing their dumbbell curls to see if I could get the 205 squat cleans.

Comment #181 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at June 30, 2010 4:57 PM

135/145/155/165/170fgff/170

I was thinking too much during the first attempt at 170.

Did the WOD after helping my neighbor paint his fence for 8 hours on a hot, sunny, dry day in Denver.

Comment #182 - Posted by: Jim D. 49/m/165/5'11" at June 30, 2010 5:02 PM

135
145
155
165
175
185f (2)
185
135

Comment #183 - Posted by: controlfreak at June 30, 2010 5:09 PM

Squat cleans
135
155
185
195--hammy reared its ugly head, and I heeded the warning.
Power cleans
200
205
205

Comment #184 - Posted by: Jonblaze at June 30, 2010 5:12 PM

m/22/185

135
155
175
185
205 - failed (1)

worked on form for the rest (just bar)

Comment #185 - Posted by: harry at June 30, 2010 5:20 PM


135,165,175,185,185,200,205f on third rep

Comment #186 - Posted by: Kevin McClellan 48/M/195 at June 30, 2010 5:21 PM

145 all the way through

Comment #187 - Posted by: JK 28/M/72"/165lbs at June 30, 2010 5:23 PM

M/64/199-Clean 3-3-3-3-3-3-3 reps
95-115-125-135-145-145-145

Comment #188 - Posted by: peejay2 at June 30, 2010 5:32 PM

145
155
165
175
185
195 f
175
175

Comment #189 - Posted by: Rosy in Atl at June 30, 2010 5:41 PM

135/155/175/185/195/185

Comment #190 - Posted by: john h m/42/200 at June 30, 2010 5:47 PM

Couldn't make it to the gym so I did a skill workout at home.
10 rds
50 double unders
walk on hands 50ft

Time: 24:38

Comment #191 - Posted by: Casey at June 30, 2010 6:00 PM

M/33/5'4"/140lbs
135
135
155
155
155
155
165x2

Comment #192 - Posted by: Matt Burritt at June 30, 2010 6:03 PM

D
@ 29's
145
155
155
155
155
155
165

Comment #193 - Posted by: waderpro at June 30, 2010 6:05 PM

135 across

Comment #194 - Posted by: Blatz 32yom 6'3"225lbs at June 30, 2010 6:18 PM

23/M/5-9/162

1. 135 (3 for 3)
2. 150 (3 for 3)
3. 160 (3 for 3)
4. 165 (3 for 3)
5. 170 (3 for 3)
6. 175 (2 for 5, barely got #2, couldn't get under 3-5)
7. 160 (3 for 4)

PR though for me though getting 175, so I'm happy with that, but admittedly a tad disappointed I couldn't finish a 3rd off.

2nd WOD for our affiliate
Run 100m, ME Pushups, ME Pullups
1. 28/14
2. 23/12
3. 17/10

Comment #195 - Posted by: Brandon at June 30, 2010 6:29 PM

Previous 1 rep max 135#... Needless to say... I'm happy =)Definitely could've went up... Next time!!!

3.3.3.3.3.3.3

95/105/115/120/125PR/130PR/135PR

Comment #196 - Posted by: River's Mommy at June 30, 2010 6:38 PM

No bumper plates at my globo, so I didn't attempt as heavy a weight as I probably should have.

135
145
155
165
165
170 (PR)
135

Comment #197 - Posted by: MTR/m/168/5'9" at June 30, 2010 7:02 PM

m/165

135
155
175
185
195
205x1
205x2

Comment #198 - Posted by: jnel at June 30, 2010 7:03 PM

#28 / 30 and all else in between. The one continual theoretical flaw that carries on around here is that cleans = squat cleans BUT pull-ups = any way you can get your chin over the bar.

Technically:
The "pull-up" movement is from a "hang" to "chin over the bar"
The "clean" movement is a bar from the "floor" to the "rack" position.

Apparently no one cares how you do pull-up..but a clean just isn't a clean without a squat in it.

Yes, I realize that more often than not the main site wants a squat clean...but why not say so!!

And by all means, your highest weights are probably going to be closer to a squat clean than a power clean.

Just had to vent because I see this unnecessary question get asked every time cleans are rx'd because there is no consistency in how cleans are posted.

..now back to your regularly scheduled programming.


Comment #199 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at June 30, 2010 7:07 PM

m/27/185/6'1

135x3
155x3
185x3
195x3
205x1(f)
205x3
215x1(f)

Comment #200 - Posted by: TAG at June 30, 2010 7:08 PM

135-135-135-145-155-165-175

Comment #201 - Posted by: Ken at June 30, 2010 7:12 PM

65
95
115
135
155
175
185

Comment #202 - Posted by: ferb44 at June 30, 2010 7:12 PM

Went very light today and did about an hour of form work for cleans and snatches. Can do much more more but I'd rather focus on getting form perfect before for now.

as rx'd

135
140
145
150
155
160
165

Comment #203 - Posted by: Kevin A. M/17/182/6' at June 30, 2010 7:26 PM

185X3
205X3
225X3
245X3
255 X 1

Comment #204 - Posted by: MATT DAWKINS at June 30, 2010 7:28 PM

10 Cleans (135lb.), Run 200M
9...
8..
1. Clean, Run 200M

21:18

Comment #205 - Posted by: B. Rhaly at June 30, 2010 7:31 PM

175
185
195
205
215
225
they shut the lights off on me at the gym before i could attempt 235...

ran 5k after 21:30

Comment #206 - Posted by: Marky Mark at June 30, 2010 7:58 PM

M/23/5'9/195

Power Clean
145
155
165
175
185
205
225

Comment #207 - Posted by: trcarl at June 30, 2010 7:59 PM

M/31/6'1"/205

40-50-60-60-60-70-70
working on form and ramping back up on WODs.
git'r done.

Comment #208 - Posted by: JQuick at June 30, 2010 7:59 PM

24/m/165lbs/70"

185/195/205/205/215x2F/215/215x1F/215x2F

same pr as 1 rep max

Comment #209 - Posted by: Eric-Clint, Texas at June 30, 2010 8:19 PM

95
135
155
175
195
165
175

3 reps each

Comment #210 - Posted by: Pierre-Luc at June 30, 2010 8:22 PM

M/49/6'3"/195

125
135
145
155
165
170
175(F)
175(F)

Comment #211 - Posted by: JimL at June 30, 2010 8:41 PM

I was frustrated about missing my Strength Bias 3RM attempt earlier, so I went back to the gym in my normal clothes and nailed it...almost ripped my pants though. :)

Squat 3RM 250#, 5# more than last time

Comment #212 - Posted by: Latham Fell M/30/180 at June 30, 2010 8:41 PM

day 2 back after 1 mo hiatus. either form sucks or one loses strength very slowly.

135
155
165
175
185
185
195

pr is 205

Comment #213 - Posted by: mtvet/45/6'/211 at June 30, 2010 9:09 PM

My lower back is very stiff and sore today. I used really light weight and worked on form and range of motion.
45, 65, 95, 111, 121, 131, 141

Comment #214 - Posted by: Jason Crocker at June 30, 2010 9:39 PM

Suspect rotary cuff so improvised.
5 rounds for time of
5 back squat at 105kg
7 wieghted ring pull-ups 28kg
11:38
Then 50 ring pull-ups for time of 5:10

Comment #215 - Posted by: Michael Ramsden at June 30, 2010 11:27 PM

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

Comment #216 - Posted by: TomO/43/M/200 at July 1, 2010 2:45 AM

135
135
155
185
185
205
215--Definite PR for me!!

Aloha,

Jordan

Comment #217 - Posted by: Jordan...28/175 @ Yokota AB at July 1, 2010 3:55 AM

1 lap around YMCA outdoor track
13:45
then
7 X 3 Cleans
145# Each Set
then
5:00 Rowing
then
50 Sits....

Comment #218 - Posted by: dyagg at July 1, 2010 3:59 AM

135, 140, 145, 150, 155, 160, 165 (1,F)

Comment #219 - Posted by: fosterww98 at July 1, 2010 4:46 AM

135,145,155,165,170,175,190(PR)3xFull Squat Cleans as RX'd.

Comment #220 - Posted by: JT at July 1, 2010 5:25 AM

155, 165, 175, 185 (f on 2), 175, 175

Comment #221 - Posted by: M. K. Honcho M/31/5'10"/170 at July 1, 2010 6:00 AM

24/m/180
C&J:155-155-155-165-165-165-165

Comment #222 - Posted by: Julian at July 1, 2010 6:20 AM

3x7

63 lbs

Comment #223 - Posted by: Beemer (f/39/5'4"/125) at July 1, 2010 6:23 AM


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

Comment #224 - Posted by: tonyz 26/M/185 at July 1, 2010 6:40 AM

squat clean x 3
155lb
165lb
175lb
185lb
195lb
185lb
175lb

195lb 06/30/2010

Comment #225 - Posted by: johnathon in seattle 28/5'8/150 at July 1, 2010 7:32 AM

m/41/169/5'9"

As rx'd (squat cleans):

115
125
135
145
155
165
175

Comment #226 - Posted by: Richie D. at July 1, 2010 8:01 AM

#5

http://www.crossfit.com/journal/library/06_03_CF_Template.pdf

Comment #227 - Posted by: Thomas at July 1, 2010 8:04 AM

Rx
135
155
165
170 (fail on 3rd)
155
155
170

Comment #228 - Posted by: bricej m/24/5'8"/169 at July 1, 2010 8:41 AM

135
155
175
190
205
215
225 (f 3rd rep)

as rx'd

Comment #229 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at July 1, 2010 9:17 AM

CF warm up and some light squat cleans

x 3 squat cleans

52kg(115lbs)
56kg(123lbs)
56kg(123lbs)
56kg(123lbs)
62kg(137lbs)
62kg(137lbs)
66kg(164lbs)

3/4 pull ups in rests to keep warm

Comment #230 - Posted by: zenoperegrinus at July 1, 2010 10:12 AM

Kevin
M/51/5'11"/169

95
115
135
145
155
165
170(2)

Comment #231 - Posted by: Kevin C. at July 1, 2010 10:43 AM

135
155
165
175
185x2 165x1
165
155
5 min rest then,
death by clean @135
7 minutes, got 6 out of 8 reps before 7 mins.

Comment #232 - Posted by: Steve M/28/5'10"/170 at July 1, 2010 11:04 AM

95 lbs, drastic improvement in form, plan to go up next time

Comment #233 - Posted by: RussA at July 1, 2010 11:05 AM

Before the WOD:

Back Squats

205x5
220x5
235x5

Easy despite having no "pop" in my legs (bike riding and mountain bike riding yesterday took care of that).

16 mile bike ride to and from the Capitol - 12.23 mph average, 39.29 minutes

Today's WOD (finally!):

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

11:53. Standard kipping pullups, ring dips (thumb to an inch above armpit depth with no kipping), anchored situps (chest on chest entire time), squats (below parallel with full extension). No breaks on pullups, situps or squats. Breaks on ring dips starting round 5.
__________________

Comment #234 - Posted by: Kelly Moore 47/F/5'/114# at July 1, 2010 11:07 AM

155, 160, 165, 170, 185, 190 (PR!), 185

Comment #235 - Posted by: AdamA at July 1, 2010 11:22 AM

Modified CFWUx1, mobility exercises, muscle-up practice, light front squats.
Clean complex - 1 round w/ 135#

WOD: Squat cleans except where noted:

155
175
195
205 (f, 2)
205
215 power (f, 3)
205 split

Good work. Should have had first attempt at 205 - lost concentration on 2nd rep. Really wanted 3rd rep at 215, but just couldn't get elbows around fast enough.

Comment #236 - Posted by: Mel/37m/5'10"/175 at July 1, 2010 11:40 AM

42/m/176cm/74kg

50-55-60-65-70-75-80 kg

My last 1RM clean was 82.5kg.

Comment #237 - Posted by: Memuc at July 1, 2010 12:55 PM

95
115
125
135 (PR)
145 Fail :( dropped bar from up high scared others
95
95
95

Comment #238 - Posted by: powell at July 1, 2010 12:58 PM

CFWU x 3

7 rds of 3, not so squat cleanish

95
105
105
135
135
135
135

Comment #239 - Posted by: F15E_WSO/48/6'/180 at July 1, 2010 1:13 PM

135, 155, 175, 195, 205, 225 (1, f, f), 225(pr)

Comment #240 - Posted by: Kevin: M/38/6'/195 at July 1, 2010 1:16 PM

135
145
155
185
205 (failed 2/3)
205
185

Comment #241 - Posted by: Tim_47_5-11_195 at July 1, 2010 2:43 PM

34:47 as RX'd

Comment #242 - Posted by: Nathan M/28/72/210 at July 1, 2010 2:46 PM

Warmed up w/ 100/120/135 then,

As Rx'd: 145
155
160(PR)
160
160
160
165(PR)

#5- I appreciate your question to the masses. This has generated a lot of discussion confirming what I have too have realized over the last two years of Crossfitting. I had no back ground in powerlifting or any collegiate athletic experience; just a 38 year old guy that busted his ass for the first half of his life doing the same old fitness routine (runnning & globo gym weight lifting)! Almost 40 yrs old know, and I can say undoubtedly I am in the best physical shape of my life. Crossfit has changed my life. Every WOD I find improvement. I put on 20lbs of muscle mass. My run times keep coming down. Keep at it, push yourself everyday, and never look back!!

Semper Fi!

Comment #243 - Posted by: Walker at July 1, 2010 2:49 PM

170 on the final set

Comment #244 - Posted by: Bob Power at July 1, 2010 3:21 PM

CFWU x 1

135
140
145
150
155 (PR)
160 (f on 3rd rep)
---

Failed to get the full squat on 3rd rep of 6th set, and almost didn't get my wrists all the way turned, which resulted in a little bit of a "tweak" in them, left worse than right. I chose not to complete the 7th set. My wrists are still sore - off to ice them now.

Comment #245 - Posted by: Chuck m36/5'8"/179 at July 1, 2010 4:32 PM

How are we supposed to do this the day after doing overhead walks, wallshots and farmers walks? My shoulders are way to sore...

Comment #246 - Posted by: Robert at July 1, 2010 5:15 PM

95-105-115-125-135-145-155

Comment #247 - Posted by: jeff gebbie at July 1, 2010 5:44 PM

Arms still shot so did:

Snatch every :50, go up 10lbs:
145-155-165-175-185-195-205F-215F-205F

so close to getting 205! Next time.

Short rest and Clean every :50, up 10lbs:
215-225-235F-245Fx2

Nothing left after the snatches. felt so weak!

short rest then

5rnds of 40xDU,30xBJ,20xKBS
18:19

calf still weak!

man, I have some work and resting to do.


later,
b
m/33/5'8-1/2"/168

Comment #248 - Posted by: brian p at July 1, 2010 5:58 PM

23 / M / 5'9" / 135lbs

115-125-130-130-135-135-(135-135-135F-135F)

Then I got a dressing down from a YMCA trainer about dropping the weights. How delightful.

Comment #249 - Posted by: BC at July 1, 2010 6:15 PM

135
155
155
165
175
185
190

Comment #250 - Posted by: Jean-Paul Lara (26/m/5'10/175) at July 1, 2010 6:41 PM

155
165
175
180
180
185
190

Comment #251 - Posted by: Repto M/39/5'11''/230 at July 1, 2010 7:14 PM

M/25/5'9"/176/Moody AFB

155
165
175
185
195
205(failed 2nd rep)
205(failed 2ns rep)

Im satisfied with that but I can really do better with more practice. I figured out after it was done I wasnt getting full extension on my last pull, no shrug or jump, too focused on getting under the bar and not exploding 1st.

DONT STOP, GO!!

Comment #252 - Posted by: BlackCatX-Fit at July 1, 2010 7:15 PM

Male, 37 yo, 149#, 68"

95
120
130
145
155
160
170

Comment #253 - Posted by: Karl at July 1, 2010 8:04 PM

95
115
135
155 (Failed)
135
145

Ran 20 flights (up / down) stairs carrying 90lbs.

Comment #254 - Posted by: Shawn Becker at July 1, 2010 8:11 PM

95
115
135
155 (Failed)
135
145

Ran 20 flights (up / down) stairs carrying 90lbs.

Comment #255 - Posted by: Shawn Becker at July 1, 2010 8:12 PM

95-115-125-135-135-145-145. Piss poor form in all. Can't seem to keep my wrist from feeling lilke its going to snap when I rest the weight back on my shoulders.

Ian (14 yom) 45-55-65-65-65-65-75

Comment #256 - Posted by: Chris G. 43/6'1"/230 at July 1, 2010 8:19 PM

sore lower back. squat cleans first 4 sets, then switched to power cleans.

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

Comment #257 - Posted by: indo chris m/34/6'/187 at July 1, 2010 8:20 PM

135/135/145/155/160(PR)/165X on 3rd rep/155.
Full hip extension was being overshadowed by "muscling" the pull.

Comment #258 - Posted by: Xman at July 1, 2010 8:23 PM

I always find the olympic lifts far tougher then e.g bench press. Case in point, for these exercises I went from 60kgs to 82.5kg, whereas my PB on the bench is 145kgs. Thats probably an unbalanced ratio.

Alan/Perth, Australia/43/5'8'/82kgs

Comment #259 - Posted by: Alan Troy at July 2, 2010 1:12 AM

115-135-145-155-165-170(2)-170(2)
Should practice the pull, squating it up is not holding me back yet.

Comment #260 - Posted by: JLG - 48 / male / 5'10 / 170 at July 2, 2010 3:01 AM

115-135-145-155-165-170(2)-170(2)
need to practice the pull, squatting it up is not holding me back yet.

Comment #261 - Posted by: JLG - 48 / male / 5'10 / 170 at July 2, 2010 3:03 AM

M/29/5'7/160ish

95
115
125
125
135
145
145

Didn't get a new PR, but I felt much stronger on cleans today and my form was a lot better with higher weights.

Comment #262 - Posted by: Michael C. at July 2, 2010 5:11 AM

185
195
205
215
225
235
245

Comment #263 - Posted by: dsm19 / 31 / 6'0 / 210 at July 2, 2010 5:43 AM

135
185
205
225
225
225
235

Comment #264 - Posted by: amped 35/M/190/6' at July 2, 2010 6:03 AM

185
195
200
205(failed 2x)
205(failed 2x)
205(failed 2x)
205(failed 1x)

Comment #265 - Posted by: Tyler Scott at July 2, 2010 7:38 AM

95/135/145/150/155/160/DNF

Previous 1RM @ 180lbs - BW=170~

Comment #266 - Posted by: Eric/CrossFit North County at July 2, 2010 7:53 AM

115 135 135 145 155 165 175

Felt stiff at the beginning next time should warm up more and start at a higher weight

Comment #267 - Posted by: Cleveland at July 2, 2010 8:33 AM

M 36/5'10"/170

95-115-135-135-135-145-155

Comment #268 - Posted by: Rholl at July 2, 2010 9:16 AM

3x7 185lbs

Comment #269 - Posted by: TinaTrey at July 2, 2010 10:10 AM

115# for all... pretty happy since I am still taking it easy on my shoulder!

Comment #270 - Posted by: Molly Suhadolnik at July 2, 2010 11:54 AM

CFWU X 3 (replaced dips with HSPU (5reps))
185 (failed the 3rd)
185 (failed the 3rd)
175
175
185 (failed the 3rd)
180 (failed the 3rd)
175

Comment #271 - Posted by: Casey at July 2, 2010 12:15 PM

135
155
175
195
205 fail second rep
205 fail third rep
135 clean and jerk x5

Comment #272 - Posted by: cory at July 2, 2010 1:26 PM

F/33/5'3/120lbs

45
55
75
75
85
90f
90

First time ever doing cleans..still working on mechanics and technique.

Comment #273 - Posted by: MunsonMom at July 2, 2010 1:37 PM

Did this workout on Friday, 7/2/10

Did all 7 cleans at 135 lbs. I need to work on getting lower beneath the bar.

Comment #274 - Posted by: RJB7 at July 2, 2010 3:11 PM

95,115,135,145,155,165pc,f,pc,165,1,1,pc. 5 min jump rope wu.

Comment #275 - Posted by: kevin o at July 2, 2010 4:42 PM

45-95-115-135-145-155-185(f)=165

Comment #276 - Posted by: Allan Jackman at July 2, 2010 8:03 PM

Random question
the picture above (is awesome by the way lol) is it a snatch or a power clean ?

Comment #277 - Posted by: Dawn Kratzer at July 2, 2010 11:12 PM

95-135-145-150-160-160-165

Comment #278 - Posted by: Cphil24m/157#/5'9" at July 3, 2010 12:07 AM

First time doing cleans in ages. Started real light.

95-105-125-135-140-140-140

Comment #279 - Posted by: sb M/34/185/6'1 at July 3, 2010 4:46 AM

225-245-245-255-275-285-295
as rx'd
#277 snatch

Comment #280 - Posted by: jbark60 M/29/205/6'1 at July 3, 2010 10:07 AM

M/22/171/6'2"

As Rx'd:

135-155-165-175-185-185-190

Comment #281 - Posted by: Jordan D. at July 3, 2010 10:42 AM

M/250/39

Ran 2.30 miles
115
135
145
150
155
160
165

Comment #282 - Posted by: tpdfish at July 3, 2010 10:48 AM

35yom / 197lbs

Clean 3-3-3-3-3-3-3

135 x 3
135 x 3
140 x 3
145 x 3
150 x 1 (F)
150 x 2 (F)
145 x 3

Felt okay. Form was really good, but legs were exhausted. If I had been fresh I think I could have gone upwards of 160. Maybe next time.

Comment #283 - Posted by: Bphantom at July 3, 2010 11:25 AM

135
145
155
160
165
170, this was a pr but the last one was ugly and strained my shoulder a bit. Put the bar away and practiced some dus.

Comment #284 - Posted by: Smithy/m/49/5'10"/166 at July 3, 2010 4:36 PM

m/31/5'11"/182

135, 155, 165, 175, 185, 195, 205x1, 185x3

Comment #285 - Posted by: m t cowboyd at July 3, 2010 7:16 PM

60kg
70kg
70kg
75kg
80kg (had 2 failed attempts but kept going back fore more)!

Comment #286 - Posted by: JT at July 3, 2010 8:00 PM

Full Squat Cleans as Rx'd
M/32/215/6'
115#/135#/135#/155#/155#/155#/155#

F/32/155/5'7"
65#/65#/65#/75#/75#/75#/75#

Comment #287 - Posted by: nat&chris at July 4, 2010 10:35 AM

M/50/153/1-1-06

Mis-remembered WOD and did 5 sets.

95-105-115-125-135F (2)

Comment #288 - Posted by: bingo at July 4, 2010 10:37 AM

135
155
165
175
185

only had time for 5 sets before work.

Comment #289 - Posted by: Bells M/37/6'1"/195 at July 4, 2010 12:47 PM

135/155/165pr/175pr/180pr/165/165

no bumper plates. broke my bar on both ends during the 180 set, but it was able to hold together long enough for me to get through the last 2 sets. broke a 45lb plate in half on the last set. guess this is a sign i need to get some bumper plates and a good quality bar. excited with my progress, hoping next time to get body weight.

Comment #290 - Posted by: jordan m/27/6'2"/198 at July 4, 2010 1:28 PM

only did 5 rounds cause I cant count.
135 155 175 185 200(F)

Comment #291 - Posted by: Allie 26.2 at July 4, 2010 3:19 PM

Power Clean

3x133
3x155
3x166
3x177
3x188
3x199 (2, regrip, 1-w/ lousy form)
3x177

Used hook grip first 4. Returned to reg. grip for set 5/6, hook grip for 7.
Form questionable on 188/199.

Comment #292 - Posted by: NWH at July 5, 2010 7:28 AM

CFWU
Cleans
3 reps @: 130/135/140/145/150/160/170
M/49/197#/72"

Comment #293 - Posted by: RB at July 5, 2010 4:11 PM

M/49/178

155x3
165x3
175x3
180 dropped 2nd rep from the squat
Dinner time

Nice and deep squats but I should have started much lower for much needed practice, my catch is way too forward.

I think we could have easily gone another 10+ pounds if I could only catch it properly on my shoulders.

Looking forward to the next time.

Thanks

Comment #294 - Posted by: mikeyb at July 5, 2010 4:38 PM

m/41/6'0"/192

ran 6.3K in Niagara

Comment #295 - Posted by: Jeff H at July 5, 2010 5:17 PM

Completed Sunday 7/4/2010.

Power cleans*
95 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3

*Bad right thenar (thumb) joint in the right hand and can not have pressure of bar on my hands with squat cleans. PR for squat clean 1 rep max = 205.


"Mrs. Wobbly"
Squat cleans
65 x 3
75 x 3
85 x 3
90 x 3
95 x 2
75 x 3
75 x 3

Comment #296 - Posted by: Miyagi 30/m/162.6# at July 5, 2010 6:46 PM

as rx'd

squat cleans x 3

95
115
125
135
145
155
165

Comment #297 - Posted by: al deezy 33/m/155 at July 5, 2010 7:25 PM

Squat cleans as rx'd:
235
245
255
255
265

Comment #298 - Posted by: Raze at July 5, 2010 8:09 PM

m/36/5'9/175
CFWU-3. Reg. Superman. Burgener. No DU.
135,145,155,165,175,185,190
Pretty happy w/effort overall. Last rep on last couple of sets pretty tough. Need to catch weight back a little bit. May help with keeping elbows up. Think I was in a pretty good position after first pull.

Comment #299 - Posted by: jrm at July 6, 2010 6:24 AM

5 sets x 3 reps
17
27
32
37
45

Comment #300 - Posted by: Tami B at July 6, 2010 8:24 AM

95 95 115 115 115 125 135 135. Used a wrist strap. Felt I could go heavier but working slowly.

Comment #301 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at July 6, 2010 9:39 AM

Crossfit warm up followed by WOD as Rx'd. These were squat cleans.

1. 132
2. 154
3. 176
4. 154
5. 154

20 L pull ups 20 Hand stand push ups warm down.

Comment #302 - Posted by: Karsk (56 M 5'9" 185lbs) at July 6, 2010 9:58 AM

135, 145, 150, 155, 160, 165, 170

Comment #303 - Posted by: Manchild at July 6, 2010 1:29 PM

17
22
27
32
37

Comment #304 - Posted by: Nim K at July 6, 2010 1:38 PM

10 reps
17
27
32

Comment #305 - Posted by: Margaret C at July 6, 2010 1:39 PM

65
95
115
125
135
145
155

Comment #306 - Posted by: MaroonSwim at July 6, 2010 5:21 PM

Clean 3-3-3-3-3-3-3 reps

85-95-105-115-125-130-135

Comment #307 - Posted by: Louis Herrera 51 70" 178 at July 6, 2010 9:58 PM

33m/5'8"/175
squat cleans x 3
135-155-175-195-205-215-225
225 was my 1 rep max. new 3 rep pr.

Comment #308 - Posted by: Chris McLendon at July 7, 2010 6:16 AM

35 yom. 191 lbs.

135
185
185
185
195
205 (f) Got two.
205 (f) Got one.

Overall happy with this. 205 I believe was my previous best one rep squat clean.

Comment #309 - Posted by: kgw at July 7, 2010 8:52 AM

Oops...I read "snatch" instead of "clean" for some reason. So, I did 3-3-3-3-3-3-3 snatches at:

115
125
125
135
135
145
155

Starting about set #4, I more or less power cleaned the weight to my forehead and shoulder pressed it the rest of the way. My form is absolutely embarrassing.

Afterwards, I worked on my squat snatch and OHS form with the bar for about ten minutes. And since the Tour de France was on the gym TV, I did the CF Endurance 5 x 2k bike intervals (level 12, 90 sec. rest in between) at:

4:11
4:14
4:06
4:12
4:01


Comment #310 - Posted by: Matt I. M/29/230/5'11" at July 7, 2010 9:37 AM

54yoM 239

Can't remember ever doing a serious clean to this point in my life. Kind of an unstructured WO because of the unkown weight I could use. Did 155 pretty well and should do more next time. Warmup was good...I'll catch more the next time. Apparently my front squant is stronger than I though as well.

GET SERIOUS next 3-3-3-3-3-3-3

Ne add fel, soha ne add fel!

Comment #311 - Posted by: do_b330 at July 7, 2010 10:54 AM

135
135
135
135
145
155
165
Mia coaching
PM, garage
wear gloves next time

Comment #312 - Posted by: ajax at July 7, 2010 10:56 AM

7 sets of 3 power cleans:
135, 155, 165, 175, 185, 185, 185

Later, did 2.5 miles on treadmill in 20:25

Comment #313 - Posted by: Bergheim J M/30/5'11"/220 at July 7, 2010 11:41 AM

need to hard core build some front squat strength!

only got up to 150. prolly could have done a bit more.

Comment #314 - Posted by: Wyatt22 at July 7, 2010 10:04 PM

31/m/71"/173#/Centurion Crossfit: Fort Hood, TX

CFWU x3
155
175
195 (4 attempts, 2 success)
185
195
200 (3 attempts, 1 success)
200 (3 attempts, 1 success)

Comment #315 - Posted by: Archer6479 at July 8, 2010 7:48 AM

125
145
145
145
145
145
145

Comment #316 - Posted by: coyo at July 8, 2010 11:14 AM

155
160
160
165
170
175

Comment #317 - Posted by: Espinosa m/25/5'11"/165 at July 8, 2010 8:08 PM

accidentally did c&j.

Daniel
115
125
135
145
155

Andrea
45
50
55
60
65

Comment #318 - Posted by: hub m/29/6'/165 at July 8, 2010 9:47 PM

145-155-165-175-185-195-205

Comment #319 - Posted by: marty c 6'/m/240#/47 at July 9, 2010 1:53 PM

CFWUx3
Burgener warmup
135-145-155-165-175-175-175

Matt: 70-80-90-95-100-105-105

Comment #320 - Posted by: Doug at July 9, 2010 7:50 PM

95
115
135
155
165 f 1r
165 f 2r
135x6

Comment #321 - Posted by: schinizel/m/31/5'9/150 at July 10, 2010 6:19 PM

m/30/6'/162

95
110
120
140
160
170(f) x1
140

Comment #322 - Posted by: liggy at July 11, 2010 10:28 AM

CL: 95x3,105x3,110x3,115x3,120x3,105x3,95x3
Reduced load at end to keep moving at decent speed.

Comment #323 - Posted by: Harpo m/43/5'7" at July 11, 2010 11:44 AM

135
145
155
165
175 (fail)
175
180

20/m/5'11"/170

Comment #324 - Posted by: Logan S at July 11, 2010 6:17 PM

49/m/190

155/175/185/195x2/195x1/185/165x5/165x5

Comment #325 - Posted by: denob at July 12, 2010 12:13 PM

115-125-135-155-165-175pr-155

pulled sumthin in my back. gonna have to rest for a while

Comment #326 - Posted by: illis m/29/160/5'10 at July 12, 2010 6:29 PM

135, 145, 155, 165, 175x2 + reg clean, 155, 155

m/30/180/71"

Comment #327 - Posted by: Lando at July 13, 2010 8:44 AM

100630

95
95
105
105
115
115
125

Comment #328 - Posted by: EMelton at July 13, 2010 12:02 PM

95,125,135,155f(2),155,165f(2),165f(2)

Comment #329 - Posted by: mcdontron at July 14, 2010 9:12 AM

135
155
165
175
185
195
200

Comment #330 - Posted by: MoGreene at July 16, 2010 2:24 PM

24.m.140.65"

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

Comment #331 - Posted by: Francis Vu Nguyen at July 21, 2010 5:15 PM

105
115
125
135
135
145
145

Comment #332 - Posted by: smithwick's at July 23, 2010 11:43 AM

135
145
155
165
quit due to back pain

Comment #333 - Posted by: bookworm at July 30, 2010 3:32 PM

46/m/171

135
145
155
165
155
145
135

Comment #334 - Posted by: moglee at August 6, 2010 3:49 PM

M/59/6-2/206

95
125
135
140
140
140
140

Comment #335 - Posted by: JBGP at August 15, 2010 9:40 AM

135-155-175-185-195f-195-135(form)

Comment #336 - Posted by: chaps at October 13, 2010 8:03 PM

kg/lbs
50/110
55/121
60/132
65/143
70/154
80/176
85/187

Comment #337 - Posted by: Michal at October 29, 2010 7:28 AM

Quarterly Challenge with Grubb

For reps: 3 rounds

1 min KB swing @ 35# (27,24,21)
1 min rest
1 min power clean and OH press @ 85# (15,13,10)
1 min rest
1 min jumping lunges (63,61,64)
1 min rest
1 min burpees (19,18,18)

Total reps: 353

Comment #338 - Posted by: MNinKC at November 9, 2010 3:11 PM

135,165,185,200,210,215f 215f,

all power cleans

Comment #339 - Posted by: Kevin McClellan 49/195 at January 29, 2011 9:12 AM

135
145
145
145
145
145
145

Comment #340 - Posted by: dcyn at May 1, 2012 1:13 PM
Post a comment






Remember personal info?