use that hook grip ya'll

I get the idea behind the machine in the picture, and I realize it's a WSB innovation...but it's still so weird to see an isolation machine on the mainsite of all places. Either way, today's WOD rocks, as cleans are balls-to-the wall so at least THAT'S normal.

Hey I am new to crossfit, found the low budget workout plan in the build your own gym section. Was just wondering if these should be timed work outs of a certain amount of weight and reps or should I be doing as many reps in 20 min. I am 6'1" 205 and I have always been in decent shape but have never been able to stick to a work out plan for more than a few months. I am hoping crossfit can keep my ADD attention span! Any advice on easing into crossfit would be great, thanks

Yea dude. Crossfit is like cocaine. Personally i've never that stuff before but it seems pretty addictive. Good luck brosif!

When the main page calls for "Cleans" do they mean power cleans, hang cleans, or squat cleans? Or is it whatever your comfortable with?

#3 Doug
Every day is different. 3-3-3... = work up to a 3 rep max in the clean, resting as needed. If it is timed, it will say something like 5 rounds for time. Being new, get the movements down before pushing your limits, "easing into CrossFit" is the right idea. Look up the movements under "Exercised & Demos" and check out the "BrandX Scaled Workouts" under "Start Here". The CrossFit Journal is well worth the $25 and is loaded with information about CrossFit and the Movements as well as some really good articles about creating a home gym on a budget and what equipment you need and what is not strictly necessary... and what you can make.
Also, I have ADD... CrossFit is the best thing for it!

squat cleans all the way!

I don't have weights, what's a good substitute?

Is it any type of clean? Can I just do power hang cleans because my lower back has eloped for a while.

Where the hell have the ORLANDO vids gone?? Someone at HQ tell Rob to send in some more BEAST VIDS.

Yes more Orlando!!!!

Everyone: A "clean" is a "clean". Meaning, start from the floor, pull, unweight, catch in full squat position, then stand up with the barbell.

If it were a Power Clean, the WOD would say: Power Cleans.
If it were a Hang Clean, the WOD would say: Hang Cleans.
If it were a Hang Power Clean, the WOD would say: Hang Power Cleans.

I hope you got the point by now. That said, as with ANY OTHER CF WOD, you can scale/modify as necessary. So if you have never done a clean in your life, work on form in whatever you feel comfortable with. If your back is tight and you just want to do Hang Power Cleans, then go ahead and do them. Just make sure you write down what you did so you can remember and compare whenever you repeat the WOD.

Good to go PVB.

God I love CrossFitters...

@#2 BEN. Oh my goodness a we have a GHD machine now a reverse hyper OH NO! What is CF coming too. LOL, and heaven forbid you do a isolation leg curl for your weak hamstrings.

#3 Doug,

You sound exactly like me 3 years ago. I worked hard on a drilling rig and worked out 3 times a week at my local gym when I was off which kept me in what I thought was pretty good shape. That all changed when a good friend and gym buddy introduced me to crossfit!!

The "BEAST" of crossfit is that it immediately brings your weaknesses out of hiding, shines a huge light on them and forces you to stare at them.

The "BEAUTY" of crossfit is that it immediately starts to, and continues to, improve those weaknesses better than any other workout routine I have ever been a part of!! Before long you start to relize that going balls out and doing your personell best in a WOD is way more satisfying than doing the same old maxing out chest routine.

That's my 2 cents anyway. I really hope it works for you as good as it has worked for me.

SQUAT CLEANS!!! Im so ready for this, I havent been able to do some heavy oly work in awhile. I am looking forward to hitting this at my Globo Gym tomorrow, because they actually have an oly platform... and TWO 45# bumber plates. Shockingly Awesome...right?

DO WORK!!!

SWIM event at the 2011 games. This is one of many swimming videos that HQ has put up in the recent months. Reminds me of the Ring HSPU's... saw a few videos last year before the games and low and behold there they were in the games.... Just saying

phil - you must be kidding, whilst its funny that crossfit are " promoting " a machine based exercise movement, the difference b/w reverse hypers and stiff leg deadlifts is pretty obvious to see - the loading on the spine to start with

Andy Stumpf! More please.

For anybody who hasn't been exposed to Andy's sense of humor, disturbing programming, or vicious blog comments, I hope we will be seeing more of him in the near future!

Seems like Josh Everett is making more regular appearances on the site with amazing WOD results.

reverse hyper machine does not look too functional. im sure it can help develop strength and mobility in a fixed plane....so can a smith machine. Not what I equate with CF.

Look up the reverse hyper video before you knock it. After I watched the video with Louis Simmons explaining how he created it and used it to heal his herniated disc I was sold 100%. I was in such severe pain from an L5 herniated disc that I was blacking out from pain. I went to several chiros, and a PT, all of which were sports related, and none of them could do crap to help me. My husband rigged up a ghetto reverse hyper with a dip-stand, a bosu ball and a cheesy pulley system at the gym. It worked better than anything else. I'm back at 95% and able to lift, squat and jump. After one use I was able to actually sit up in bed instead of rolling off the side like a sick dog. The reverse hyper is not just any old gym machine--it is therapy.

I miss the athlete wod demos! But I guess I would not want to submit videos either if Whinny McGee is going to rip me apart everyday. Please bring them back!

Andrew, this isnt a billboard, its a comment board. Anyone have loads to post??? I'm taking the day off for tough mudder austin 2m- but I'd like to see some numbers, people..

Coincidentally, when I picked up my son from gymnastics earlier today, some of the female gymnasts were doing reverse hyper extensions. I had never seen them before and didn't know what they were called till I saw today's main page. They were doing them with ankle weights while holding onto the pommel horse. Just thought I'd throw that out there to those who wanted to try them without a machine.

I don't understand why people continue to question the pictures/workouts on the mainpage, still visit, and then do the workouts and get amazing results. If the reverse hyper is featured on the mainpage then I certainly think it is "crossfit" enough for you.

I don't understand why people continue to visit the mainpage and question it while they are getting incredible results. If the site features the reverse hyper than I think it is "crossfit" enough for everyone.

M/35/5'8"/185

205-215-225-235-245-255-265(fail)

50kg, 55, 60, 65, 70 (PR), 70, 75 (1,2f)

65-95-115-135-155-165-185

Relax people. Not everyone was privy to Louie Simmons, PL'ing, strongman training or probably ANY OLY lifts prior to Crossfit. Either steer the people in the right direction or at the very least be helpful but no need to bash them for not knowing. To the newcomer, this looks like an isolation movement but its one of the most important "machine" movements that can be done to bulletproof your posterior chain which is integral to success and progress in nearly all things Crossfit.

I would like to publicly say that I was wrong and apologize to Kyle and Ben for my out of line comments in #29. In my fitness community we have a very crude sense of humor and make comments like this to each other but the difference is we know its a joke. I was in my first couple of years around crossfit also opposed to anything that resembled an isolated movement and in hindsight it took a while to put all these things together. My bad guys.

#33 scotte, you do your hang cleans wrong.... or your biceps curls.... or both.

Sorry, don't usually come here to complain, but what you are saying there doesn't make sense.

115, 135, 155, 165, 165, 175, 175

i miss the WOD demos!!!!! More videos pLease

2011 Games:

For time: swim 2 miles, then build an igloo.

I've heard Josh Everett is retiring from games competition but with the #s he's posting it looks like he's in better shape than ever. Regardless I still think he's a freaking monster and CF idol.

m/45/185

155 7 sets

I did about twelve sets, because the oly lifts just don't feel natural yet. Started with just the bar and added weight in 10lb increments, stopping at 85lbs. I got some good reps in, but need more form work. I really screwed my elbow up years ago doing these lifts with too much weight and no form...not making that mistake again!!

315, 325, 355, 385, 405, 405, 395

I know the reverse hyper has the appearance of an isolation machine, but if you call an isolation exercise an exercise that hits your spinal erectors, glutes and hamstrings an isolation exercise then stop any Romanian Deadlifts, Stifflegged Deadlifts, Glute Ham Exercises and Good Mornings. I'd give em a try before throwing them out.

115, 135, 145, 155, 165, 165, 170

Had more in the tank, too. First time heavy squat cleans have really felt good. Excited to go heavier.

Concentrated on form, but them went for it.
15# PR @ 215
Light weight for most of you all, but i am personally stoked!

Then did CrossFit Gwinnett chllenge WOD 3 ouch

45-75-95-115-135-145-155

Struggling to get flexible enough to rack the weight on my deltoids in the squat. 155 was definitely pushing it.

Talk about a forgotten and underused piece of equipment. We used to have one at OPT but it was sold due to space issues and I miss it so.

If you guys are complaining about the pic today, I don't know what to tell you...

Personally, I feel like the piece of equipment I hate the most is the rowing machine. It just isolates my rowing too much.

kstar

5-8/190/37 200 all 7 rds

M/41/5'8"/150

95-115-120-125-115-115-115

Crossfit Sri Ram Ashram, India

Arvind - m/5'7"/66kg
70kg on all lifts

Gautam - m/5'6.5"/59kg
65-70-75-75-80-80-85kg (pr)

m/38/192

145,165,185,185,200,210,225(f),220(f), then practiced technique with 95lbs.

M/32/80kg/ 6'0"

50kg/55/60/60/65/65/70

Working on building a rock solid bottom to my squat clean, before I start adding heavy weight again.

Gotta love KStar's comment. Hilarious.

Need help...I have the opportunity to buy a concept 2 model e rowing machine that is 2 years old for 860...does anyone have an opinion on this being a good buy or would I be better off buying a brand new model d for 900 or just keep looking for a good used for cheaper? Thanks for any and all advice.

135 7 sets 3 reps. Would have went heavier, but have my crossfit level 1 cert this weekend and probably should be able to move! GET SOME!

We were lucky enough to have a reverse hyper at the Marine Corps' The Basic School in Quantico, and I used it for recovery of my back and hips all the time after hikes or other strenuous activity with heavy loads on my back. It was invaluable, even with no weight on it. Everyone who is knocking it needs to realize that a)you're not seeing it in the middle of metcons b)you don't need a machine to do the basic movement it uses. At CF 5 Flags in Pensacola, we've done them using a stack of wooden palettes outside the gym to loosen things up after lots of deadlifting. Just because a machine is used doesn't mean it's an isolating movement. I don't see people complaining about having to do GHD situps on a convenient GHD machine, when people who don't have them are latching their feet into huge tractor tires to do them.

135x3
155x3
175x3
185x3
195x3
205x3
215x2 (Made 1st, Missed 2nd, Made 3rd)

Probably could have kicked it up a little higher (even with the miss at 215) but was trying to concentrate on form.

We have used the reverse hyper for about 10 years in our facility, and it is a staple. If not for the strengthening aspect of the movement, but more for the active traction and rehabilitation. You cannot clean or squat a lot of weight if your low back is trashed. Being a thrower I have been pounding my low back in many planes for almost 20 years. When I do 3x20 reps on the Rev Hyper everyday, I do not have to take pain meds or anti-inflamms. I see the movement and machine akin to foam rolling, dynamic flex work, Stick etc. Just my 2 cents.

165-lbs. ax, power clean

The Reverse Hyper-extension machine is for rehabilitation in my opinion.

The Reverse Hyper-extension machine has no analog that I can think of in a functional movement.

Just because the Reverse Hyper-extension machine is featured on the crossfit main site does not mean that CFHQ endorses it. I remember when coach posted a big vibrating exercise machine....

Have Fun, Train Hard,

Billy

Clean
1-1-1-1-1-1-1-1-1

95-115-135-145pr-155pr-165pr-165pr-175pr-185pr

M/43/202/6'

How do...how do...

Quick post this AM. 7 sets of 3 reps. You must keep your hands on the bar at all times for the set to count. No dropping from the rack position. As with all of our strength WOD's you should warm up first, including a warm-up for the movement in question. Newbies should start with a very doable weight and increase (ascending sets) with a goal to setting a new 3-Rep Max in set 5 or 6, with the last sets there for "shoot for the moon" numbers. Experienced Oly lifters may opt to do "straight across" with a % of their 3-Rep Max, say 90%, making this a work session.

A CLEAN has a very specific definition in Crossfit. Calling it simply "Clean" means exactly lift weighted bar off the ground, catch said bar in the rack position in a full squat (think the Olympics and the C&J), and then stand straight up. As Rx'd is exactly that.

Having said that let's remember that Crossfit is you vs. you, and the type of clean you do today depends on what it is that YOU wish to accomplish. Do you think a power clean (catch in 1/4 squat) is the better exercise for you? Cool...do a power clean. Is your deadlift shaky (a particular concern if you are a Newbie)? Heavy cleans from the ground might not be such a good idea then, eh? Maybe "Hang cleans", starting with the weight already lifted and held at mid-thigh before the explosive 3-pulls of the clean.

Record what you did for posterity (not posteriority, that's for the Main Page photo) so you can compare next time. Look for anything from Coach Burgener in the Exercises and Demo's; think about doing the Burgener W/U for example.

Cleans, 3-rep max. 3-2-1...Go.

M/33/6'3"/200
135-155-175-185-195(PR)-135-155

Prev:
135-155-175-185-185-185-190

Newbie post you know where...

Regarding the pic... people, it's all a marketing campaign... yes, even CROSSFIT (whether they realize it or not). Let's just be glad that for the time being, most of the CROSSFIT info is free. It's only a matter of time before they turn this into a subscription-based site. Smart thing to do is copy all of these WODs that way you have something to work off of when the latter hapens, which by the way isn't a bad thing. We can't all expect everything to be free forever... there are people that have to feed themselves and their families too.

f/5.0/36

I wish more women would post their results.

65, 70, 75 75 75 75 75

I fell over one time doing cleans and now Im scared to put more weight on the bar. We cant drop the bar at my gym....at least not on purpose.

i'm with ya lisa, i can't drop weight either so it's sort of difficult to go for an accurate p.r. in the oly lifts.

135, 145, 155, 160, 170, 185, 205

p.r. on the squat cleans. i'm one of those who, due to six knee surgeries, can power clean much more than i can full clean. getting stronger in the deep squat position. a year and a half ago when i started xfit, i couldn't get near parallel due to scar tissue in the knee, xfit has a way of destroying that tissue, along with fasting.

51kg - that was good enough for me. Then I did 110127...

Holbrook:
100m Sprint was 50m down and back, approx.
everything else as Rx'd

Fast: 0:38
Slow: 0:46

total time 16:03 (includes 1min rests after rounds 1-9).

Subbed NATE today since I took a couple days off.

AMRAP in 20min of:

2 Muscle-ups
4 HSPU
8 kb swings (70lb)

Completed: 24rds, 4hspu

m/21/163/5'9"

132lbs - 143lbs

feels to me like I can take more weight but the clean+front squat techinique still not in full control...had to separate them

but theres still hope for me cause im new and all.....will be better next time!

M/56/5'9"/152

Yesterday I said I needed to work on my work capacity. Add cleans to the list.

75/95/95/115/115/several failures at 125/100/100.

Just hit the wod and now I'm off to train at Evolution Boxing in brooklyn. Crossfit and boxing make for one intense work out for the day. Anybody in the brookly, ny area want to come and throw down a wod or spar hit me up.

135-175-185-195-205-215-225(f)

Felt very overworked after yesterday's thruster and pullup work; elbows are feeling it

131, 151, 161, 171, 177, 187, 192(PR)

WOW apparently paleo is all wrong.

http://shine.yahoo.com/channel/health/8-reasons-carbs-help-you-lose-weight-2442968/

135, 155, 175f (up once), 165, 165, 165, 165

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

42/m/176cm/73kg

60-70-75-80-85(PR)-85(failed at rep 2)-80 kg

I have a hard time doing these I know I can go bigger but I seem to not seeing little gains and my wrist are pretty sore. I put up 155 but I think I could go bigger. Any suggestions.

115-135-145-155-165-170-175 Had to cram in 30 minutes with no warm up.

39/m/74kg

40kg,50, 55,60,65,67.5,70.

new pr, felt better at the bottum of the squat and with wrists flexablity after just 1 yoga class last night.

male, 38 y/o, 151#, 68"

95, 115, 125, 145, 155, 155, 145

36/5'8"/160#

Thanks "Bingo" those posts are very helpful. I've been Crossfitting for 3 years and I have a good understanding of what to do. But it is great to get an explanation of what HQ has in mind for the WOD.

Interning during the day. Serving at night. No time for the gym.

I did this wod w my 12 kg kettlebell before I left the house this morning. It will have to do for today.

m/28/75kg/184

Poor technique, need to work on that.
kg: 60, 60, 70, 70, 75(PR), 75(1+f), 70, 70
lbs: 132, 132, 154, 154, 165, 165, 154, 154

Rest of today was MU-transitions, some TGU, and a metcon w/ 300m row, 40/40 alternating pullups/knees to elbows, 300m row.

175, and then 185 for six sets
weighing 170

35/M/6'00/188

3x155, 3x175, 3x205, 2x215, 2x215, 3x215 (pr), 0x220

155, 175, 185, 195 (3F), 195, 185, 185

Painful to read the machine-blasting comments about the reverse hyper. Do some basic research with google and you will quickly understand the value of this machine and why elite athletes use it (which is nothing like a leg curl or smith machine). Maybe when you can squat more than 405 you can provide insight.

135,155, 165, 175, 185, 195(f), 195

95-105-105-115-125(f)-125(f)- 115(f)

feeling the thrusters and pullups from yesterday.

1. 95lbs
2. 115lbs
3. 135lbs
4. 145lbs
5. 155lbs
6. 165lbs
7. 185lbs(last rep failed)

Worked up to:
...
186x3
191x2

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

Then,

165 for 1 rep
175 for 1 rep (PR)

F/40/125#/ 5'7"
65, 75, 75, 80, 80, 85, 85
New prs with 80 and 85#'s very happy.
#76 interesting website post, I guess my paleo results are all wrong.

Tomorrow its 6 months Post Op Rotator cuff surgery
7 x 3 power cleans with 115lb
Shoulder felt good, my strained calf as the doctor thinks didn’t seem to affect me
Start PT next week
M/53/72"/215

So it isn't a legal clean if you drop from the rack position? I was using bumper plates and dropping... darn.

got to 225x3 for last 3 sets (squat cleans).

One of Coach B's mantra's: speed under the bar.

My speed under the bar got up and sped off. Then again, probably never had any. Has anyone seen my speed under the bar? Anyone have some speed-under-the-bar I can borrow? Promise I'll give it back when I get some.

135-145-155-165-170-160-160

85-95-100-105-110(f)-110-115(f)

Done as power cleans.

m/41/177 cm/87 kg

All in kg

40
50
60
70 - 2 reps power cleans
65
65
67.5 2 reps

First logged 3RM Clean so PR.
Did drop some reps will focus on form next time.

I think the barbell just isolates my functional movement too much.

Check it out, when a workout goes to far...
13 Iowa football players hospitalized, after a workout.

http://sports.espn.go.com/ncf/news/story?id=6068807&campaign=rss&source=ESPNHeadlines

M6'/29/240
185,225,185,185,185,185

Ran 5k to finish...

m/49/178
95-145-165-180-190-200-210

115
135
145
145
145
155
155

115-135-155-175-155-165-175
I am still not that great at the squat clean, but I am getting more comfortable with the heavy weight. I did 175 squat clean and 175 power clean. I am better at the PC so those went up nicely. I still need a lot more practice with these.

100630-155 max

115-135-155-175-155-165-175
I am still not that great at the squat clean, but I am getting more comfortable with the heavy weight. I did 175 squat clean and 175 power clean. I am better at the PC so those went up nicely. I still need a lot more practice with these.

100630-155 max

Rx'd 135-155-185-185-205-205-215(3RM+10)

Felt I could have had 225 but the little safety guy in my head told me to save it for next time.

Oh happy day! After: 1000m row, shoulder mobility work, handstand practice - I can now kick up and hold a freestanding handstand for about 3-4 seconds before Slooooowly but inexorably tipping back over.

100-120-130-150-160-170-180(fail)
Still trying to get better at my speed, getting my butt under the bar. I can already tell after 6 weeks of crossfit that I am getting stronger at these REAL fitness and strength moves. (not the pansy ones I was doing before like you see at most gyms!!)

195

i gotta work on olympic lifting form

m/197/26/70''

195
195
205
215
225 (got 2, got stuck at the bottom)
205
205

i pr'ed but was gunning for 225...next time.

As rx'd

135
155
185
185
185
195
205 (F on 3rd rep)

265, 275x2 (didnt attempt 3rd rep. Minor low back tweak on rep 2)

Enough about the damn reverse hyper already. Somebody tell me more about the girl on the reverse hyper.

45-55-65-75-85-95--after that had to quit because the need to get more of a jump under the bar was hurting my f-ed up disc. Did a set of strict pull-ups after just for fun-10-5

2011-01-28: 190, missed 207 on bottom of 2.
2010-06-30: 180. Felt good.

Really sore from yesterdays workout

115-135-155-165-175-185(failed 3rd rep)-185(failed 3rd rep)

135-135-145-155-165-175-185(pr)

Focused on power cleans today. I'll do squat cleans when my back starts feeling better.

155
175
185
205
215
225 (fail)
225 split clean (PR)

All lifts touch-and-go, except the sets of 225, where I dropped and re-gripped. Love me some cleans. Don't know why split clean is easier than regular power clean for me.

85,105,155,175,195(f on 1st),195(f on 2nd),175
power cleans after 155

M/24/6'1"/180

135-155-165-175-185-195-205
Squat cleans felt great. Worked on depth and made sure the squat was low enough. All Unbroken.

"Holbrook", details there.

115
135
155
185 - failed but did it three times with rest in between
165
175
185

135,155,175,155,155,155,155lbs
Still working on forum. Probably could do 200lbs but i want to make sure i have it down good before going heavy.

M/34/5'10"/165

First WOD at the new gym after their on-ramp program...

65-75-85-95-115-120-125

Need to work on getting my elbows up in a good rack position. Also feeling powerful through the schrug/hip opening.

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

Not really that great when you consider I'm a fattie at 220lbs. But, at least there's alot of room to grow (or shrink . . .or both)

CT

Swim W.O.D

Fast 10 x 50 meter repeats 45 second rest between.

Then:
5 rounds of:
50 Meter Swim
10 Pike Toes to Bar
10 Hand Stand Push Ups

Got a few strange looks today!

135, 175, 195, 215 x 2 fail on 3rd, 205 (bar slipped out of hand on the way down after 3rd rep - stern looks from the Globo managers...), 185, 185

As rx'd

180/200/220/220/220/230(2x)/230(2x)

BRAZIL

115, 135, 155, 165, 175, 185, 200 one time.

legs were hurting after thrusters

Cleans 3-3-3-3-3-3-3

Power clean

50-60-60-60-60-60-65 all kgs

1st day back after a short lay off.

165
185
200
205
210 - failed on 3rd rep
210
210 (PR)

* dropped bar from rack position on all reps, then re-set.
* full squat cleans

rx 85*90*95*100*100*105
then 1RM 135

M/23/180

Rx'd:

175, 195, 205, 215, 225, 235 (PR), 245 (f)

Happy with that. Been a while since I last did cleans so I'm glad they came up.
Then did: 'Death by C&J' @ 135lb:

9 rounds + 7 reps.

m/39/76/210

No legs after thrusters and rowing last two days.

PC 115-135-155-165-175-185-195(2)

39M/5'10"/170#

W/U: 250m erg row. Also rowed 100m between each set.

As Rx: 135-155-175-195-215-225-235(x1).

C/D: PNF of hamstrings and quads; static stretch of shoulders.

New 3RM PR at 225 by 5#. Full squat cleans. Fail on second rep at 235 was more mental than anything. Prob should have just done that set over. I'll definitely hit it next time. Thumbs tolerated the hook grip very well today.

M/23/70"/195#

135#
145#
155#
165#(PR)
175#(PR)
185#(PR)
195#(Fail)

Squat cleans
135
155
175
185
200
205
215(pr)

F/40/5'4"/118
65
65
65
85 fail
65
65
65
Worked on form, trying to actually "drop" and not do a row.

Legs were dead from making up WOD's.

Power Clean

135
145
185
205
215
225
235

85, 95, 105, 115, 125, 135, 145

M/42/180

145
155
165
175
185
195 (F/PC/Good)
Said goodnight and good luck.

I changed my form in the round of 185 on the advice of a better lifter and the result was a wider stance on the landing and a lack of confidence. Lots of work ahead to get it right.

More better faster

115,135,155,175,185F only got 1 but it is a PR!

27/m/5'11"/180
135-155-175-185-195-205-215(2)PR

Lost technique and grip on 3rd rep.

135-155-155-155-155-135-135

kept it lighter today

gahhhhh I was trying so hard to get out to the ski and snowboard sports series (I live in Wisconsin) but I had to work :(
Please have another one soon!!!

65-75-85-95-105(previous pr)-115-125PR!!! Woohoo!

165
185
200
205
210 failed third rep
210
210 (PR)

* all reps were dropped from rack position, then re-set
* squat cleans

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Squat clean 65lbs x 5-5 95lbs x 5-5 115lbs x 3 135lbs x 2

Squat Clean
155lbs x 3-3-3-3-3
165lbs x 3
175lbs x 3
3 minutes rest per set
Foam roll after
Compared to 100630: 170lbs

Kstar's post= HELLA FUNNY!

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

115x3
120x3
125x3
130x3
135x3
140x2(f)
140x2(f)

115-125-145-155-165-175-185(2)

i caught the third 185 but couldn't stand up

CCFWU x 3

135 x 3 (squat clean)
145 x 3 (squat clean)
155 x 3 (squat clean)
165 x 2 (fail, squat clean, got buried at the bottom)
165 x 3 (power clean)
175 x 3 (power clean, 3RM PR)
135 x 3 (squat clean)

Finished with 3 sets of 95lb squat cleans x 10.

Also PR'ed today on a snatch grip deadlift as part of our affiliate's in house challenge: 425, that was after max reps GHD, then for time: 75 1.5 pood KBs, 50 45# thrusters, and 25 back extensions.

I think without all that post chain work I could have pulled 450, at least!
:-) not a bad day, until playing on the rings results in a screeching tearing feeling in my bicep - dog gone back lever!

KStarr: You are hilarious bro!

175

145
155
165
175
185F
185F
180
185
190F

More sets than I was supposed to do but, I wasnt going to let 185 kick my ass. Pr is 195, havent done any heavy oly work for a long while, so Im not dissapointed with these numbers.

DO WORK!!!

38/m/6/190
Warmup
145
165
165
165
165
165
165
(legs very sore from the last few days of WODs)

f/29/501/140
Warmup
85
90
95
105 (f)
105
105
105

M/26/6'2"/218

power clean

135
155
165
185
185
185
205

145
155
165
175
185(f)
185(PR)
190(f)

155, 165, 175, 180, 185, 190, 195(1/3)

Compare to:
100630 -
10 Cleans (135lb.), Run 200M
9...
8..
1. Clean, Run 200M

21:18

F/40/5'6"/150

85
95
105
110
115(f on first)
115
120(f&f)

I guess I did power cleans, but next time ought to do squat cleans at whatever weight necessary to do so.

Warm up: Rope drills
Oly drills
Wod: 185,205,225,235,245x2,245(FA),245(FA)
Previous PR 255

M.36.170

115
135
155
175x2,175xf,175x1
165
165
170

Really tried to work on form and do a deep squat.
95
105
115
125
135
145
165 (pr)

As Rx'd

135 x 3
145 x 3
155 x 3
165 x 3
185 x 3
195 (F)
195 x 3

Down with a virus, so I had to hold back a bit.

F/27/5'1"/110

120 was my max.

70
80
85
80
80
70
60 - warm down prior to doing deadlift/double under WOD

m/41/153
165
185
195
200
205
210(1)
205

185x3, 195x2-

135/185/195(2)/155/165/185/190
M/27/5'9/165 el paso tx

m/29/5'11"/197

200
210
220
230- F, Only 2
230- F, Only 1
230
235- F, Only 2

Last time did 230, but it took 4 attemps to get 3 reps. Today was better...

M/43/5'11"/190

115-125-135-145-155(2)-145-145

95-115-135-145-155-165-170(PR)

Full squat cleans.

3 mile run on track (27 Laps)
23:52...not best performance
then
3 X 7 Cleans
145#
then
50 Weighted Sits
then
25 Push-Ups

95 lb warmup sets, then went from 135 to 165
matched previous max (today's goal)

M/51/153/1-1-06

Subbed in some strength work on the slow lifts, deconstructed clean.

Front squat
155 x 3
170 x 3
180 x 3
190 x 3 (PR)

Deadlift
225 x 3
245 x 3
265 x 3
275 x 2(F) Grip failure; PR is 285, I think.

115
135
145
155
160
165 (Pr)
170 (F)

Warm up @ 65/ 75-85-95-105(PR)-110(f), 95, 95

this machine dont is for a functional movement! because you use only a articulation or not?

m 20 195

225-225-225-205-205-205-205

155-175-185-205-215-225-255-275 (fail)

135x3
155x3
165x3
175x3
185x3(pr)
195x3(pr)

115
125
135
145
155
165
170

500m row, OL WU.

C&Jx3:135-165-185
Cleanx3:205-225-225-235-245

rest 5min then tomorrow's 50x WOD:

16:26 with 45# DB's

stretch

later,
b

95
100
105
110
115
120
115

Catching up on the site- Coach, what are your thoughts on translating the reverse hyper to the real world? I haven't seen this exercise programmed in a CF wod anywhere, and this is the first time I've seen a picture of one featured on the main page. Thanks!

24 / M / 5'9" / 135lbs

125-130-135-135-140-(145-145-145F-145F)-(145-145F-rest-145)

Last time I barely made it to 135lbs, so this went pretty well, I think.

200 lbs full squats

Great form and went deep on the squat.

125
135
145
150
155
160
165 1st F, 2nd (PR)

Form work 30 reps 65#s

Pwr Cleans (bruised knee)

115
135
155
175
185
195
205(pr)

145, 155, 160, 165, 170(f) 170, 175(f)

In the picture above, I think she's better off doing a stiff-legged deadlift than using that wacky contraption.

Cleans 3reps
45
65
85
95
105
115
125

Is that poppy from without a trace?

95,115,135,155 pc,165 1 pc,f,f vs
95,115,135,145,155,165pc,f,pc,165,1,1,pc 7/2/10

.67 mi run wu 4:49. 15x abmat after.

135
185
195
205
215
225

175
195
215
235
235
225
225

Only did 2 reps on the last set. I stopped when I felt a scary pain in my left trap. We'll see how that feels tomorrow.

95
115
125
125
125
135
135

Singles, 220# (pr by 35#)

185/205/225/225/225/225/235

135
155
175
185
195
205
210

95, 115, 135, 155, 155, 175 (x1), 175 (x1), 135, 135

did power cleans
135
145
155
165
165
175 failed (2/3)
165
170

m/32/170lb/5'8"

Squat Cleans 3-3-3-3-3-3-3

115-135-155-165-175-185-195

felt good, probably could have done 205, should start at 135 next time

Fight Gone on Vacation:
3 rounds
1 minute ring dips : 59
1 minute KB swings 55# : 69
1 minute Burpees : 32
1 minute Dubs : 98
1 minute rest
258

m/42/169/5'9"

As rx'd (squat cleans):

135
155
165
175
185
195
205 - 1x (failed on 2nd and 3rd attempts)

M/33/183/6'
95
135
135
155
185
185
185
Jump up to 205 next time.

m/31/5'11"/215

135
155
160
175
180
185
185

This one was interesting b/c my toddler came, sat on the garage step, and constantly asked what I was doing, why, etc... I think I can do up to 205 next time.

115
135
165
175
180
175
185 (very sloppy last rep)

m/39/185/-

5x3 clean.-
Did sqt cleans this time.
135-155-185-205 this was deep power clean.
Then 1 rep deep power clean 215, then hit 225*1, Called it good, a new PR.

85 85 85 90 95 95 95

85 85 85 90 95 95 95

m/35/165/5'10
Power Cleans
3-3-3-3-3
135-145-155-165-155

Lower back not feelin' the squat cleans today. Maybe next time. PR @ 165x3 for power cleans.

225 225 225 225 235 245 255(f)

115
135
145
155
165
175
185 x 2 pr

As Rx'd (with squat cleans).
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3 (PR)

"Mrs. Miyagi"
As Rx'd (with squat cleans).
75 x 3
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3
105 x 3
110 x 3 (PR)
115 x 1 (PR)

95-115-125-135-145-155-165-175(PR)

keep the quotes coming! I knew I liked Crossfit for more reasons than getting good sleep at night...

Keep the quotes coming! I knew I liked crossfit for more reasons than the good sleep it gives me at night...

3x
135
155
175
195
205
215 f
215 - got it, but not a full squat

55-65-65-75-75-75-75#
f/32/5'1"/122

m/31/6'2"/220

Hang Power Cleans
135/155/165/175/185/195/205(pr)

60
70
75 x1
Aggravated / jarred right wrist real bad.
Was sore from 2 days prior.
Feeling very strong at the bottom of the cleans.

205

135
145
155
165
175
185
195(+30)

wow remembered wrong and did 5x3 oops

135 pr

first time doing this one for strength.

As rx'd

95
105
115
125
135
135
145

135-145-155-165-175-185-195

as rx'd

145-155-155-165-175-175-180pr

250 last set

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

all power cleans

95
115
135
155
175
185(f-3 attempts)
165

pleased with my progress, I was able to get under the bar at 185, but not catch it. I was only able to get 165 last time for 1 or 2.

CFWU x 3

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

225

CL: 95x3,105x3,115x3,125x3,130x2,105x3,95x3
+10lb on weight

175-185-205-215-220(2)

50/m/190

155/165/175/185/190/190(f)175/175

Me: 44yo/M/5'10"/184lbs/16%BF

Warm Up: Greg A's Warm Up + lot's of Cleans

WOD: 135-145-155-165-175-175-175lbs

Have Fun, Train Hard,

Billy

x 3 squat cleans (kg)

58
63
63
68 pb
68
70.5 pb
70.5/155lbs

improving all the time. failed one attempt each at 68k and 70.5k but completed 3 on each round.

(prev) x 3 squat cleans

52-56-56-56-62-62-66

135
155
170
185
190
195
200

CFWUx2
Burgener warmup
135-145-155-165-175-180-180

CFWUx2
BWU
Lifting: Est max on bench and DL
WOD: Tweaked wrist on first set doing full cleans, went to power cleans for the rest of rx'd sets. 155-165-175-185-195-205-215(f)-185.

m/33/164/5'9"

65
75
85
95
105
115
125

PR 72.5 kg

M/23/70"/187#

135#
145#
145#
155#
155#
155#
155#

135
155
175
185
195
205
215x2