Well deserved Justin! Terrific picture! Keep training hard!

Following up on the discussion about Heather's performance yesterday, which I thought was really interesting.

First off, if we are not allowed to comment, discuss and yes, criticize the content that's being uploaded to the mainsite, why do we have a forum? I believe part of the beauty of CrossFit, was that it's meant to be an open source fitness portal?

I have been thinking about the discussion from yesterday, and I don't think Heather should take it as an attack on her. Every athlete showing similar "hearth" should take it into consideration, and every coach coaching a similar type of athlete should take notice. Yes, it was her adult decision to continue and doing the wod, but do adults never make a wrong decision? Is it still possible that Heather might regret her decision later on?

Also, since we are praising her for her heart and determination, are we saying the hundreds, possibly thousands of athletes who got injured during the open and regionals, who did not continue on, but choose to rest and heal, what are we saying about them? Can someone tell me that Chad Mackay is NOT a badass athlete?

Also, to all CrossFit celebrities who commented yesterday, we always see you talk about yourself on the mainsite videos that you don't want to be perceived as a celebrity, and you are part of the community etc etc. When your comment does not include any good reasoning or argument for what your stand point in a discussion is, only go girl, do this, you rock bla bla, and your name, that doesn't really give you much credibility on any level, but your only using your status as a lever in the discussion.

What's the recommended weights on the clean and jerks? It says post loads, but what is the goal level of exertion?

#4

I am gonna use a weight in which I can complete start off with sets of 3. Maybe 2-3 sets of 3. Then doubles, then singles as necessary. You can use whatever weight you want to get the effect you want. If you wanna make it a sprint, go light. If you wanna work on strength. Go super heavy. Of you wanna work on stamina which is what I'm thinking. Go somewhere I. The middle. Maybe 70 - 85% of your 3 rm. Hope this helps.

95# clean & jerk
runs were disgustingly slow as were the C&J

TIME: 16:28

felt great to do a mainsite WOD again-been missing them a lot.

On the fence about whether to do power cleans or squat... I am well aware that by definition a clean is a squat clean, but with something like Grace power cleans are acceptable... thoughts?

Great post from beginning to end today, Lauren!

Thank you for the grate workout, inspirational picture and testimonial, and awesome CF Journal videos. Then it all ends with one of the best quotes I've read in a while. Priceless.

Thanks again!

A 'Clean' means get the weight up on your shoulders. If you pick a weight in which you can power clean it, then so be it. If you pick a weight which forces you into a squat, then cest la vie. The only reason mainsite or for that matter any coach would specify power clean or squat clean, is to force the athlete to practice of the entire movement, in repetition. It is a training tool to specify. If it isn't specified, then a clean is just your best effort to get the weight off the ground and onto your shoulders.

http://www.thedailyshrewsbury.com/hc.e.78165.lasso

"JR Thomas, owner of JR Thomas CrossFit in Shrewsbury, died unexpectedly on Thursday and friends and local residents are mourning the sudden loss."

RIP fellow CrossFitter, safe journey.

-FH

Disregard Comment #5 - I was trying to do that on my phone... This will be more clear.

#4

I would go for somewhere in between 70 - 85% of your 3RM depending on your level, and what you want to get out of this workout.

You could go heavier if you need to work on strength; you could go lighter if you need to work on metcon (although heavy for me would be a lung burner). Also remember that you are running 800m before - In my experience, with a middle distane like that, my legs will tend to go pretty quickly. So don't get too ambitious with the weight.

If you don't know your 3RM, go for something you can move for about 3-5 reps pretty efficiently, then start breaking it down into appropriate sets/reps.

Remember that Power = Force*Distance/time. I don't know your heigh, but distance is constant. Less weight, thus less force should mean less time with the same reps - more weight should mean more time but more force. Keep the power/intensity similar whatever you do.

Hope this is a little more clear! Good Luck

Wow, looks fun! I think I'll use grace weight. I do grace in 2 min flat so if I can finish it in 3 after a 1/2 mile run I should end up around 11 mins...
We'll see how it goes! Can't wait!

19:17 with 20 C&J 95# and 10 C&J at 85#
slow i know, im a work in progress
Also Id like to dedicate my work out today to my friend Stephen Ayhens, a 19 year old Marine Lance Copral who lost both his legs this week in Afgahnistan.

19:17 im a work in progress
I d like to dedicate my work out to my friend Stephen Ayhens, a 19 year-old Marine who lost both his legs this week in Afgahnistan.

19:17 im a work in progress
I d like to dedicate my work out to my friend Stephen Ayhens, a 19 year-old Marine who lost both his legs this week in Afgahnistan.

Justin--What do your 400 times look like now that you are stronger?

Nice work Keegan and Alyssa!

19:07
Clean and jerks w/ 95 lbs

Had a good distance to walk between track and weights

135lb c & j, still struggling with a partial tear in my hamstring, felt ok on the runs though.

13:45

Hey Justin,

How's your 400m meter time now? Probably not like when you were training in a collegiate level track program. Crossfit does not beat that. Sorry kool aid drinkers.

Oh wait fine, my OHS and max MU for time are off the charts.

15:25
115# C&J

95lb C&J. Probably could have gone 135lb but time would have suffered greatly.

15:27

sub'd row for run
12:30
115lbs

Glad to see my workout partner on the mainsite, well deserved. Congrats Justin!

Glad to see my workout partner on the mainsite, well deserved. Congrats Justin!

Managed it in 12:07. Good workout. Used 90lbs for C & J but think it was more like a clean and press effort.

19:44.7 I should have done a smaller weight than 135 to do it faster. I will have to do it earlier in the day also. It was 126F at 1100 am today in Iraq. Makes running outside pretty unbearable.

10:49 50 kg power cleans

F/43/5'6/143
14:57
95# C&J

16:11 at 132lbs

m/45/182

14:50

full squat c&j with 135lbs

25 mins w/ 95 lbs clean and jerk

15:40 power cleans

I did the 30 clean and jerks with a rock, maybe 90 lbs heavy (?)

Total time: 07,35

f/38/5'9"/160
A very slow 16:47 w/95# clean and jerk

07:35, about 90 lbs (?) stone (rock)

14:22 power cleans broken into 5s
7:30AM

M/40/5'7"/135 95# C&J 10:42

Germany, Münster

M 37/5'11/194

13:25

C&J 135lbs

135# Power Clean & Jerk
used a 400m uphill road for running. So it was 400m up and 400 down...

19:59 minutes

M/27/5'9"/213
Rx'd
13:50 w 135 c&j

60 kgs (135lbs)

Squat C&J

18:08

as rx'd at 135#

16:10

22:18 - 135lb C & J

13:23 w/ 135 Clean and Jerks

M/27/175

Scaled:

75lb squat cln jerk

14:01

115# cj
Ran outside
Time 11:58

M38/186#/5'8"

26/m/6'/180

95 lb cj 25:15

One day I will put up a monster time and that day it will all be worth it, until then embrace the suckage

F/36/5.0/106

85lbs cj, shoulda gone lighter but i get stubborn.

26:01

Gonna do this later w some friends at light weight just to see what i can blast out.

11:32 -- 135# power clean & jerks

18:20 w/ 135#, run on the treadmill.

Warmup DL 5x1 at 275. On jerks, started out alternating forward foot but found it was much easier to put the left forward so did most of the reps (in sets of 4,3, and then finally, 2) w/ left foot forward. Rough.

30/M/134

115#

16:51

As rxd (squat cleans)
14.51@FP

Strength: 1RM Hang squat clean: 245#

WOD: 17:02 135# Squat clean and split jerk. Runs on treadmill. Kept C&J technique to 90% or greater, all focus was on footwork pretty much. Funny how when you fix the feet on the split, the bar seems to go up much faster.

First day in vivo barefoot neos size 12, really like them, very comfy.

95lbs C&J
had to sub 2nd 800 for 500 meter row, treadmill stolen by someone walking) 500 m row in 1.47 though.

15:05 total time. C&J were proper, but took alot of time, 800m run was at 3.30.

33/m/5'10"/223

Power Clean & Jerk, 135lbs

16:00

As rx'd with 95 pounds nursing bad left knee. 17:51

* 10.55 km run outdoors with 10 lb Camelback: 1:06:00.
* Day 80 of 100DBC.

11:31 135lbs pwr cln/jrk

15:40 @ 115lbs

43/m/176cm/73kg

For time:
Run 800 meters
50 Burpees
Run 800 meters

10:56

(3:13, 3:53, 3:50)

Practiced the jump rope POSE drills as a warm up, great stuff!

37/m/5'11"/218 lbs

For time:
Run 800 meters
Clean and Jerk, 30 reps (135lbs)
Run 800 meters

11:00 Rx

17:25/145lbs

yvangt 10'34 800/30/800 31/69/194
french invictus team

i STILL CAN NOT BELIEVE HQ HAS NOT SAID ANYTHING ABOUT JR. THOMAS PASSING. IM MAD AT THE FACT THAT NOT AN OUNCE OF MAINSITE ATTENTION HAS BEEN PAID TO HIM! THIS GUY DIED, AND NOBODY CARES?!

Good stuff Justin! Does this include track events?

15:29 w/ 135# squat clean and jerks

Damn, this looks like fun, but C&J with the bicep injury. I hate to whine, but I just cannot C&J more than about 45-55#. Makes little sense to do that.

Instead I did:

work up to 1RM backsquat: PR'ed at 370 :)
Then did a mashup that I called "Kar-Hel-En"
-75 wall ball shots
then immediately 3 rounds AFAP of
- run 400 m
- 21 KB
- 12 ring rows (I have to sub ring rows for a few more weeks/months as the tendon heals)
- 75 wall balls.

Time 19:11

27/m/5'11"/175
As rx'd (squat cln)
17:30

Gotta push through the suck

27/m/5'11"/175
As rx'd (squat cln)
17:30(@135)

Gotta push through the suck

12:50 @ 95lbs (rotator cuff bothering me recently)

2011-06-24: 14:28. PC's@135.

15:31

105 lbs; power cleans

Outside in TX heat; could barely see through my sunglasses halfway through this one from the sweat running down. Wouldn't have it any other way!

20'24"
135lbs- squat clean with split jerk per demo. Disappointed in my performance!

17:11 at 135

M/40/6'2"/215lb
Rx'd 155lb squat clean and jerk
17:51

15:52

55# Dumbells - Ground to Overhead

10:31 with 40kg on Clean and Jerk. Jerk were mostly push presses. Thought it would take me a lot longer as did 7 sets of single squat cleans before and got a 12.5kg PB. Excellent workout!

M/27/6'0"/245
As Rx'd @ C&J 175lbs
17:00

m/42/5'7/150

subbed 1000m rows for 800m runs

115# Clean and Jerk

14:30

row 1 = 3:52
Cleans = 6:42
row 2 = 3:56

17:45 with 130# C & J

Kevin
M/52/5'11"/172

Made up Wednesday's deadlift workout:

235-265-285-305-315(1)

Will make up today's this weekend.

Carole
F/52/5'6"/133

ran 800 for warm-up

7 rounds of:
10 wall balls, 15# ball to 9' target
10 pull-ups

9:22

ran 800 for cool down.

6ft 198lb m 37y

15:15 rx

15:56
115#
3:00 1st 800
3:45 2nd 800

I did a workout yesterday at TwinTown Crossfit in Minneapolis. First time ever doing a WOD in a "real" crossfit gym. Thanks so much to Teddy for letting me join in, and to the instructor, Tina, for making me feel right at home. You guys have a great gym.

10:31
95#

M/30/192/5'11"

95#
16:58

M/27/6'0"/245
As Rx'd @ 175lbs
17:00

squat clean: 15:15 at 135#

M/27/178
30:58
1km run, 115# C&J

I've only been doing crossfit for a month now. I kind of took it upon myself to start and so far been doing it alone. (Runs could have been better if I had someone to run with, but no one else is up for crossfit, lol) I might could have had a better time, but i had to break the C&J's down into sets of 5, with about 30 sec. breaks.

Oh btw, does anyone know of a website to track crossfit progress? where someone could enter their reps and weights for that day and save it.

Today was my 3rd day of crossfit and I love it
Im 18 yrs old, I weigh 153, and am 6 feet tall
I did a time of 14:52 and did the C&J with 95#
I did 35 C&J instead of 30 because i figured there were a few bad reps that wouldnt count so i did an extra 5! Love this program

as rx'd at 135#'s.

10:34

Are Democracy and unfettered Capitalism compatible?

Friday 110624
For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

135lbs(61k) Power cleans

Time 17:34

Fun one, Last run was great, I was able to push into it after I got my legs together.

Scaled to:
400m
75lb c&j
400m

11:21

15:51 at 135 lbs.

16:21 135lb squat cleans. Rowed

800 meter run
30 115# clean and jerk
800 meter run

15:13

m/37/6'1"/200

Snatched 220 today Hooray
then
85kg
13:41

85 lbs. - 16:40

20:58 / 135#

load: 155#
time: 12:55

14:09 w/ power clean and jerk
135 lbs.

Chris (comment #16),

You're point is valid; it's safe to assume Justin's 400m hurdle times aren't the same as when he was training specifically for that collegiate event. That drives home one of CrossFit's original goals--to forge elite fitness in multiple categories, not just one. I used to be a competitive sprinter and jumper, and active military; but now that I'm CrossFitting in my mid-40s (started 1 March), I'd say I'm more fit overall than I ever have been.

115# 20:40

Germany, Ochtrup

Did this:

50 Double Unders
30 Clean and Jerk @ 95 lbs
50 Double Unders

9:55

m/52/215

12:14 asRx

Played 45 min. ultimate frisbee at 100 deg, then just did Grace cause I didn't want to run anymore.
8:04.

#87

MYFRANTIME.COM

TRACK WORKOUTS, NOT ALL ARE ON THERE BUT YOU JUST CREATE YOUR OWN IF IT ISNT AND THEN ENTER YOUR TIME WEIGHT ETC. ITS GOOD, THERES A CHART TO TRACK PROFICIENCY, AND IT CONGRADULATES YOU WHEN YOU PR.

135# power cleans
runs on treadmill

12:15

M/39/5'11"/200

Load - 145 lbs
time - 15:01

10:05 as rx'd M/32/5'10"/202lbs

115# (power cleans)

17:17

14:42 as Rx @ 135lb.

Power cleans, Push jerks/push press. Runs on treadmill upstairs at the gym, set at 10.0 for first 800 and 8.5-9.5 on second. Finished with 3 rounds of 10-15 pullups, max incline situps, 15lb weighted bar dips.

12:29
77# clean and jerk
runs on treadmill, 1 floor up from the barbell area.

just starting with crossfit, so happy with my performance

135 c/j 16:15 felt amazing after this one.....once i got my breath

m/26/6'1/226

swim workout 1

grace:

65lb 2:49

Clean and Jerks @ 135 lbs.

14:53

21:03

C&J @ bodyweight (135)

Ug!

11:49 at 115

11:48 with 135lb clean and jerk.
Did the whole workout outside in 95 degree's. Loved it, hated it... Who knows the difference anymore!

14:32 with 55#

35 minutes at 95lbs

I suck at running, 19.17 w 135 at globo gym

12:26 with 155# log.

800m: 3:30
C&J: 4:51
800m: 4:05

9:32
rx'd
power clean

@135

Clean does not mean squat clean.
If so then mainsite loges meta wouldn't
use the term 'squat clean' in workouts.

Clean means get it from the ground to the rack
position by any means possible.

Only have a few girls left to do to know my benchmarks. Today was Mary's turn.

Amrap 20 min
5 HSPU
10 Pistols
15 Pullups

9 Rnd + 2 HSPU (kipped on the HSPUs)

40M/5'10"/170#

W/U: 3 rounds of jump rope, 100x; air squat, 10x; HSPU, 10x; AbMat sit-up, 10x.

As Rx: 18:01.

C/D: static stretch of shoudlers/lats.

Runs on outside road course (66F, 83% humidity, wearing VFF). Full squat clean and push jerk. Distinct movements (no thrusters). Controlled drop (no bumpers).

Just didn't have much in me today. Lats quickly became tight/sore (probably from the heavy DL a couple days ago). Felt a bit wired. Only a few hours of sleep and a long drive to and from a long boring seminar. Drank too much caffeine trying to stay awake.

Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

23:04, 115# c&j

Lighter weight would have made for much faster time but I resolved to up the weight today. Benchmark for next time.

m/43/72/183
CFWUx3
As Rx'd
95 lbs, 13:43

135lbs C&J
18:17

12:40 @135. PR'd my Grace doing it. My new favorite WOD.

18:10 @ 135lbs

18:10 @ 135lbs

1st 800: 4:30
30 C/J @ 95#: 6:15
2nd 800: 4:20

Total: 15:05

45/170 - 91 degrees

4:01
115 lb. C&J - 10:18
4:47

19:07

M/30/5'7"/160

10:48 min @ 95 lbs CJ

800 Meters - 3:22min
C&J - 3:52 min
800 Meters - 3:34min

as rx'd
800 @ home
Squat Clean & Split Jerk @ 135#

19:41

Scaled to 95# maybe for once shouldn't have scaled. 1st 800 3:02 2nd 800 3:05 11:25 total.

37/M/5'11"/175#

CFWUx3

subbed 1000m row for runs
135# C&J

(14:23)

Went heavy...
185 lbs, 31:27.

M/45/5'11"/177

5 min warmup on elliptical
3 rounds of "traditional" Crossfit Warmup

WOD as Rx'd 15:23
C&J first 20 with 105#, last 10 with 95#

5 min cool down on elliptical
350 reps for abs & lotsa stretching!

23:17 rx'd, 185 lbs. First 800 in 4:30, second in 5:00-was hoping to be faster

Did it with power clean and Jerks with 155lbs, 13:23

1000M row
30 x 95# C&J
1000M row

18:50

Couldn't run outside this afternoon as it was 110F.

M.37.175.5'10"

16:54, 135lbs

i think i'm partially psychic. at noon i did this:

800m run
3 muscle ups
400m run
6 muscle ups
200m run
9 muscle ups
12:14

12 muscle ups and 200 meters shorter than tomorrow's wod. different structure. it'll be interesting to see how different the times will be.

12:56 @ 155lb

When this WOD came up I took a look at it and tried to figure out the time domain that Coach was looking for. I figured that I needed to pick a weight that would be heavy enough that I couldn't just blow through it but light enough that I could keep moving and keep under 15 minutes total. I can run a mile in 6 minutes and do Grace in around 3 so I figured that 135 was too light. I also figured that I would have to pace the first 800 just to make sure I had some gas when I got to the bar and the last 800 would suffer because I should be tired by then. My goal was a weight that would take me pretty close to 13:00. Looks like I guessed right. Felt pretty good except for almost braining myself on rep 12.

NEVER QUIT!!

F/26yr/150lbs/5'7.... Canadian climate...enough said lol
Rx'd 95 c&J
13:29min

135 pound clean and jerk; 11:05. Overall pretty pleased but I might have been quicker if I paced my clean and jerks better.

16.29 @ 85kg (185lbs) RXD

M/31/175lbs/5'10
12:25 @ 135lbs C&J

Sub 1k row for each 800m
19:45 total time (with 135 lbs)
1st 1k in 3:24
2nd 1k in 3:36

And 30" walk between the rower and the barbell

800 meter run
21 115# Clean And Jerks
800 meter run
12:51
then
50 weighted sits
Good Workout

11:42

95# C & J

Not sure if I'll ever be able to work up to 135#... Sounds brutal right now.

m/26/71/201
18:39
95lbs
7600 feet - elevation

13:34

Run 800 meters (15# weighted)
95# clean and jerk
Run 800 meters (15# weighted)

sweet workout did at my box 13:15 800 are measured out a little long did it at 155

3 rds mod cfwu

800m run
115# clean and jerk
800m run

15:40

m/32/218#

Clean & Jerk at 135# - time 13:09

17:56

135 lb.

M/age 40/82 kg/ 178cm

14:24

used 50 kg in clean and jerk

m37/5'8/162

clean and jerk 135lb, 11:41

13:38
95 lbs. C/J

Good job, Chuck (comment 162)

I weight 218 and am 6' tall. Thanks for the inspiration to get my big tail in gear.

12:20 with 135lb C&J. Think i might try 155lb next time

Great job Keegan and Alyssa...

w/u - static neck-shoulder, 10 bar dislocates, mini-Burgener w/u, cfwu x 1 (10's), 5x5 55# press, 3x5 65# press, 5x5 135# DL, 150m row, 1x5 105# C&J, 200m row

w/o - sub'd rowing for running (knee, rain)

1000m row, 30 C&J 105#, 1000m row = 17.47

c/d - Tabata protocol pullups to get to 50 for day -- took 12 rounds.

...C&J in sets of 5...if I continue to do sets of core strength exercises -- press, DL, squat etc -- as part of w/u, will have to get used to having something less in the tank for w/o...C&J took nearly 10 minutes, ouch.

sub 4 min jumprope for runs
115 C&J
not timed, long (>30min)

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Clean and jerk 65lbs x 5-5 95lbs x 3 115lbs x 2 135lbs x 1
Jog 400M

As rx’d: 21:28 with 115lbs
Foam roll after

M/42/180

As rx'd at 135 pounds:

13:35

(4:23 for Grace - much slower than it ought to have been)

More better faster

13:07

Ran both 800s on treadmill (1% incline)

First 15 with 135
Second 15 with 95

Run to gym was more like 1000m, then I had to set up the weight and put it away when I was done; then ran home. That took 19:07. I'd estimate that it could have been done in more like 15 minutes w/o the extra distance and time.

M/43/5'11"/185

800m run
30 clean & jerks (5 @ 125# & 25 @ 115#)
800m run

14:34

M/14

800m run
30 45# clean & jerks
800m run

12:39

13:39

w 125lbs

18:54 at 135 lbs

65 lbs
19:54

10:53-95lbs
M/140/5'10"

14:09 w/ power clean and jerk
135 lbs.

14:09 w/ power clean and jerk
135 lbs.

m/39/6/190ish
As Rx'd (power cleans with push jerks) with 135#

19:15

f/29/501/145ish
As Rx'd (power cleans with push jerks) with 85#

17:45

C&J 155 time 12:58
C&J 95 time 12:26

12:41 w/ 135lb cj

13:23 95lbs. c/j m/31/175/6'1"

as rxd
135# C&J
14:40

75lb c&j

13:21

14:44
135#

18:38

With 115# power clean and jerks.

C&J's #155
14:25

m/48/177
19:32 135 sq. C&J

M/33/6'3"/200
16.50, Full Sq C&Js and 135#

At station 95lb 15:30 W

PSx2:95-135-165

CF mainsite WOD extravaganzzza...

800m run/30xCJ 135#/800m run:
10:56
(3:27/3:30/3:58) (7min rest)

800m/30xMU/800m:
13:23
(3:39/5:17/4:27) (10min rest)

800m/30xPS 95#/800m:
11:45
(3:55/3:19/4:31)

runs slow as usual, most MU's without false grip.

15:11 75#
bad last 800 meters

full squat cleans- 135#: 19:58

12:24: 115# C and J. Run on treadmill.

D
@ B4

800 440
30 CJ 95# 1525
800 2005

Out of order...I know. Did 30 muscle up wod yesterday.

wu 1/4 mi run. ROM.

wu clean & jerk 45 x 4; 95 x2

C&J were all squat cleans. Sat the bar down - I don't have bumpers.
Broken into sets of 3.

run 1/2 mile 4:09.06
C&J 95# 14:01.91 / 18:10.97
transition/rest 30.19/ 18:41.16
run 1/2 mile 5:06.74 / 23:47.90

Clean and jerk 115lbs. Did it in 4 sets. Tougher then I thought!

time 14:01

combined with 3RM DL WOD
275, 295, 305, 315, 325 (tied PR)
30 x 95lb clean and jerk
1 mile run (signpost/back)
Yoga cooldown

24 / M / 5'9" / 135lbs

95lb C&J

30:25

I ran the first 800m too fast and felt sick the whole time. Ugh.

17:10 at 125 pounds on 6/26

As Required @ 115#
14:24

Jeff @ 41's
Did this immediately after another WOD. Runs on a treadmill. C&J 65# DBS.
13:??

M/31/175/5'7"

C&J 111 lbs
ran 800m on treadmill
total time 17:28

155# sq c&J

18:51

14:02 135 c&j

M/37/172/6'
Done Saturday
C&J 110#
13:02

105lbs
17:03
run time 7:55, need to move faster on c&J.....

M/45/6'4"/180

50k + pump bar

14:30

m/19/150
95lbs c&j, rx'd
12:41
HRHS CROSS-FIT SUPERTEAM!

19.28. 115#

m/178cm/87kg/35y
16:26 at 50kg(110 lbs)

The 40 year old
11:59 135lbs

12:31, 135lbs, 44 years old

135lb
18:22

22:40 @ 135#. Tough today.

Scaled/modified
1 minute speed bag then 1 minute heavy bag and 200m run
Clean and Press, 100# sandbag 30 reps
1 minute speed bag then 1 minute heavy bag and 200m run
17:43
WOD every other day>Working swing shift, except weekends
M/53/6’/210

115 clean

13:30

14:20
135 #
power clean

M/34/5'4"/144lbs
Power cleans with 115lbs
13:41

age 21 bw 170

10:52 as rx'd

this one was brutal. i shoulda done the c&j's faster. but the last 800 was utter torture. i almost stopped and rested. i did power clean by the way. not sure if that's what they called for. i just treated it like grace

f/41/177/5'11"

1000m row
30 clean and jerks 95#
1000m row

14:57

135#
Full squat clean
Split jerk

21.40

As Rx'd.
115# C&J.
13:20

Mrs. Miyagi
As Rx'd.
95# C&J.
14:44

155# 13:03

M/25/162

95lb C+J ~ 60% of 3RM...next time do more like 75-80% of 3RM.

Time:

1st 800: 2:23
C+J: 3:49
2nd 800: 2:46

Total: 8:59

M/33/5'9"/155

Did this today.

135lbs power clean and jerk.

15:16

F/41/5'6"/145

85#

14:40

800m run
30 x 90# c&j
800m run

15:03

12:40

as rx'd

C&J at 135#
21:06
2nd of the 3 day workouts all in a row
m/36/232

9:36 as rx'd

m/27/205/5'10"
CF day 63

22:11
135 lb CNJ
Runs at ~6.8 mph...Need to increase speed

+ 10 TRX chest/ab bridge

CFWU x 3

#105; power clean, push jerk

16:41; 800m runs w/in 1-2 seconds of one another.

26:12

Did it DSU...115...once around the block for 800 meters

subbed 1000m row for 800m runs

15:58

135 power clean jerk

135 power clean jerk.

14.00

135 clean & jerk

time: 9:25.

also set a new PR for Grace as my split time. 2:58.
weight. 160lbs

f/34/142/5'1"

17:55

55lb C&J

F/32/121/5'1"

13:51
45# c& j

F/32/121/5'1"

13:51
45# c&j

PC&J=Power Clean and Jerk
PJ=Push Jerk
DL=Deadlift
HPC=Hang Power Clean
MC=Muscle Clean
PP=Push Press
SP=Strict Press

Mikey 13:10 65# pc&j
Sydni 14:19 65# pc&j
Vanbom 14:03 65# pc&j
Mariah 14:52 35# pc&j
Meghan T 14:13 35# pc&j
Amanda 15:21 45# pc&j
Rachael K 14:05 45# pc&j
Pat Lass 12:07 45# pc&j
Meghan V. 14:22 35# pc&j
Lauren 15:53 45# pc&j
Murley 11:03 65# pc&j
BTT 11:07 135# pc&j
Ryan R. 12:48 135# pc&j
Mack 13:38 65# pc&j (800 meter row subbed for run)
Pip 13:49 135# pc&j
Seth 7:15 (400m run/15 DL @ 12kg x 2rds)
Austin 9:09 (400m run/15 DL @ 16kg x 2rds)
Mike M. 8:36 5's (db push press) (800/400)
Cole 9:22 35# pj (800/400)
Sam S 11:38 15# pj (800/400)
Sydney S 11:47 15# pj (800/400)
Jesse 8:38 35# pj
Jay 9:04 35# pj
Show 10:49 65# pj
Andrew 10:21 35# pj
Morrow 12:10 115# pj (800m row subbed for run)
Size 12:01 95# pc&j (20 reps) (800m/400m)
Lynn 14:04 65# pc&j (800m/400m)
Alex W. 12:46 95# dlhmc&pp/sp mix (20 reps of deadlift hang muscle cleans w/ a push press-strict press mix aka he needs to work on this!) (800m/400m)
Ricky 11:43 15# hpc&pp (800m/400m)
Frankie 12:19 35# pc&j (800m/400m)
Ray 13:10 35# pj (20 reps) (800m/200m)
Nick 10:30 85# pc&j
Chris S. 10:52 135# pc&j
Alex A. 10:55 85# pc&j
Anita 12:31 65# pc&j
Brennan 12:58 75# pc&j

Mom's Club
Mrs Carey 12:45 45# pc&j (800m/400m)
Mary 9:18 45# pc&j (800m/400m)
Mrs Hermes 7:54 15# pc&j (400m row)
Veronica 14:08 45# pc&j (800m/400m)
Mrs Pip 11:45 45# pc&j (800m/400m)
Crystal 10:17 35# pc&j (800m/400m)

16:41 at 115#

C-
12min.
95# Grace-style

19:41

run 800m t/m @ 3%
30 c&j @ 60k

finished with 5x5 bk sq 80,80,80,80,80

m/41/156

w/22 lb vest:
800m run
135 lb clean/jerk
800m run
16:18 as rx'd

M/46/165

19:06 (21 C&J @ 95#)

15:48 135# c&j

abt. 18:15
60 lbs

16:32 w/ 135#

17:35
95# c&j

Time 17:19 using 135#'s

21min
95lb C&J

Jen (105#) 14:49 squat clean
Paul: (135#) 13:10 squat clean
Chris: (135#) 14:44 power clean
Eric: (115#) half squat half power clean

Run 1000
30 C&J choose weight/choose squat or power
Run 1000

Jen (105#) 14:49 squat clean
Paul: (135#) 13:10 squat clean
Chris: (135#) 14:44 power clean
Eric: (115#) half squat half power clean

800m
squat clean to thruster w/115
800m
17:54

10:53 RX @ 135

135#

15:00 (6-29-11)

m/37/5'9/180
CFWU-3. From home. In afternoon after getting back from vacation at MB. Superman. Burgener.
15:28
Done outside. C&J pretty bad. Couldn't string too many together. Didn't keep split times between runs & C&J.

thought i'd missed sth. yes, i did both 800m's.

as rx'd
135 lbs clean and jerk
14:41

13:45. 95lb

95# clean and jerk
24:00

60kg, runs on treadmil, 17:49

50k. 15:28.

155#

19:31

17minutes 50kg

7/5...34:26...164/182
115# C&J. Skipped last 800m. Way too hot outside.

19:34

Theresa: 14:50 (85# PC/PP; row v. run (plantar fascia))
Mark: 18:50 (135# PC/PP)

Dropped the sprints. 30 Clean and Jerk @ 115lb

17:30

M/26/160 GregA-wu

Runs on treadmill, power cleans:

23 minutes

m/32/165lb/5'8"

as rx'd

- 800 m run
- 30 clean and jerks with 135lb
- 800 m run

50 165 177
300 Cal

135 lbs
18.12 rx'd

CFWUx1
Burgener warmup
22:03
60kg

Mitch: 20:14 40 lbs

115 lbs.

22:02