June 24, 2011

Friday 110624

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

Keegan Martin 11:04 at 135lbs (age 17), Alyssa Ross 13:37 at 95lbs (age 17).
Post load and total time to comments.

Compare to 050611.

JustinGrinsteadHarvardNancy_th.jpg

Enlarge image

"I competed in the 400m hurdles while at Harvard and won the Ivy League Championships twice. After graduating, I was missing training and the competitive edge in my life. Then my coach introduced me to CrossFit, and I've seen my maxes increase in every category someone can have a max in. Thank you."
- Justin Grinstead, Harvard Stadium, Allston, MA.


"CrossFit UFC Throwdown", CrossFit Journal preview video [wmv] [mov]


"Whatever Doesn't Kill You Makes You Feel More Alive" with Eric Bach, CrossFit Journal preview video [wmv] [mov]


"When love and skill work together, expect a masterpiece."
- John Ruskin

Posted by lauren at June 24, 2011 5:00 PM
Comments

Well deserved Justin! Terrific picture! Keep training hard!

Comment #1 - Posted by: Yanni Hufnagel at June 23, 2011 5:24 PM

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.

Comment #2 - Posted by: Kim at June 23, 2011 5:34 PM

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

Comment #3 - Posted by: Dave at June 23, 2011 6:12 PM

#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.

Comment #4 - Posted by: b at June 23, 2011 6:43 PM

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.

Comment #5 - Posted by: Kim Malz (F40/130/5'2") at June 23, 2011 6:46 PM

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?

Comment #6 - Posted by: John Thomas at June 23, 2011 6:48 PM

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!

Comment #7 - Posted by: Tim Gagne at June 23, 2011 6:58 PM

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.

Comment #8 - Posted by: Daniel at June 23, 2011 7:01 PM

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

Comment #9 - Posted by: Freddy Hamchop at June 23, 2011 7:08 PM

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

Comment #10 - Posted by: B at June 23, 2011 7:13 PM

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!

Comment #11 - Posted by: Shayne at June 23, 2011 7:59 PM

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.

Comment #12 - Posted by: voodoo at June 23, 2011 8:19 PM

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.

Comment #13 - Posted by: voodoo at June 23, 2011 8:21 PM

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.

Comment #14 - Posted by: tim at June 23, 2011 8:22 PM

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

Comment #15 - Posted by: Jon at June 23, 2011 8:29 PM

Nice work Keegan and Alyssa!

Comment #16 - Posted by: ozzydawg at June 23, 2011 9:55 PM

19:07
Clean and jerks w/ 95 lbs

Had a good distance to walk between track and weights

Comment #17 - Posted by: Rob at June 23, 2011 10:30 PM

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

13:45

Comment #18 - Posted by: Troy at June 23, 2011 11:17 PM

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.

Comment #19 - Posted by: Chris at June 23, 2011 11:57 PM

15:25
115# C&J

Comment #20 - Posted by: Mike Y. at June 24, 2011 12:28 AM

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

15:27

Comment #21 - Posted by: BEEFY at June 24, 2011 12:28 AM

sub'd row for run
12:30
115lbs

Comment #22 - Posted by: TomO/44/M/200 at June 24, 2011 12:41 AM

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

Comment #23 - Posted by: Duane at June 24, 2011 1:11 AM

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

Comment #24 - Posted by: Duane at June 24, 2011 1:12 AM

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

Comment #25 - Posted by: SamD at June 24, 2011 2:03 AM

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.

Comment #26 - Posted by: Lawrence at June 24, 2011 2:07 AM

10:49 50 kg power cleans

Comment #27 - Posted by: Mik at June 24, 2011 2:32 AM

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

Comment #28 - Posted by: JuliAnn at June 24, 2011 3:18 AM

16:11 at 132lbs

Comment #29 - Posted by: Filip at June 24, 2011 3:30 AM

m/45/182

14:50

full squat c&j with 135lbs

Comment #30 - Posted by: cosmo at June 24, 2011 3:58 AM

25 mins w/ 95 lbs clean and jerk

Comment #31 - Posted by: The Panel of Mikes at June 24, 2011 4:10 AM

15:40 power cleans

Comment #32 - Posted by: tjmahl/44/220 at June 24, 2011 4:19 AM

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

Total time: 07,35

Comment #33 - Posted by: Joakim CF Norrtelje (Sweden) at June 24, 2011 4:36 AM

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

Comment #34 - Posted by: rlarue at June 24, 2011 4:43 AM

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

Comment #35 - Posted by: Joakim CF Norrtelje (Sweden) at June 24, 2011 5:01 AM

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

Comment #36 - Posted by: JimmyB at June 24, 2011 5:19 AM

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

Comment #37 - Posted by: Kelly at June 24, 2011 5:20 AM

Germany, Münster

M 37/5'11/194

13:25

C&J 135lbs

Comment #38 - Posted by: Rico at June 24, 2011 5:35 AM

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

19:59 minutes

Comment #39 - Posted by: Nico at June 24, 2011 5:48 AM

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

Comment #40 - Posted by: kelly at June 24, 2011 5:53 AM

60 kgs (135lbs)

Squat C&J

18:08

Comment #41 - Posted by: tanzenfranz . M/27/188kg/92cm at June 24, 2011 5:56 AM

as rx'd at 135#

16:10

Comment #42 - Posted by: Bells 38/195 at June 24, 2011 6:07 AM

22:18 - 135lb C & J

Comment #43 - Posted by: Townsend m/28/5'8"/140 at June 24, 2011 6:34 AM

13:23 w/ 135 Clean and Jerks

Comment #44 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at June 24, 2011 6:40 AM

M/27/175

Scaled:

75lb squat cln jerk

14:01

Comment #45 - Posted by: Mayhem at June 24, 2011 6:45 AM

115# cj
Ran outside
Time 11:58

M38/186#/5'8"

Comment #46 - Posted by: DamonWV at June 24, 2011 6:46 AM

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

Comment #47 - Posted by: Gonzales at June 24, 2011 6:48 AM

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.

Comment #48 - Posted by: Lisa at June 24, 2011 6:49 AM

11:32 -- 135# power clean & jerks

Comment #49 - Posted by: MarcusG 30 5'9" 165# at June 24, 2011 6:50 AM

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.

Comment #50 - Posted by: tgremillion M/30/6'1/185 at June 24, 2011 6:51 AM

30/M/134

115#

16:51

Comment #51 - Posted by: Eric E at June 24, 2011 7:05 AM

As rxd (squat cleans)
14.51@FP

Comment #52 - Posted by: Jonblaze at June 24, 2011 7:11 AM

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.

Comment #53 - Posted by: Curtis Warren at June 24, 2011 7:45 AM

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.

Comment #54 - Posted by: rick at June 24, 2011 7:46 AM

33/m/5'10"/223

Power Clean & Jerk, 135lbs

16:00

Comment #55 - Posted by: D Craig at June 24, 2011 7:49 AM

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

Comment #56 - Posted by: preacherman at June 24, 2011 8:08 AM

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

Comment #57 - Posted by: Alan H. in Kabul at June 24, 2011 8:13 AM

11:31 135lbs pwr cln/jrk

Comment #58 - Posted by: BH2 m32/178 at June 24, 2011 8:16 AM

15:40 @ 115lbs

Comment #59 - Posted by: gb 43/m/71"/185# at June 24, 2011 8:20 AM

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!

Comment #60 - Posted by: Memuc at June 24, 2011 8:22 AM

37/m/5'11"/218 lbs

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

11:00 Rx

Comment #61 - Posted by: Ole Devil Dog at June 24, 2011 8:41 AM

17:25/145lbs

Comment #62 - Posted by: BruceBruce at June 24, 2011 8:45 AM

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

Comment #63 - Posted by: yvan gegout at June 24, 2011 8:50 AM

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?!

Comment #64 - Posted by: LEI at June 24, 2011 8:55 AM

Good stuff Justin! Does this include track events?

Comment #65 - Posted by: Ben M at June 24, 2011 9:01 AM

15:29 w/ 135# squat clean and jerks

Comment #66 - Posted by: Jette 41/M/5'11"/175 at June 24, 2011 9:10 AM

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

Comment #67 - Posted by: Steven M. Platek at June 24, 2011 9:22 AM

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

Gotta push through the suck

Comment #68 - Posted by: justaman - liberty, sc at June 24, 2011 9:30 AM

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

Gotta push through the suck

Comment #69 - Posted by: justaman - liberty, sc at June 24, 2011 9:31 AM

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

Comment #70 - Posted by: James m/28/155/5'7" at June 24, 2011 9:37 AM

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

Comment #71 - Posted by: gs at June 24, 2011 9:39 AM

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!

Comment #72 - Posted by: Bill M. m/46/5'3"/133 at June 24, 2011 10:02 AM

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

Comment #73 - Posted by: paul jose 33/183/5'9" at June 24, 2011 10:11 AM

17:11 at 135

Comment #74 - Posted by: TRN III at June 24, 2011 10:16 AM

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

Comment #75 - Posted by: Jason lyle at June 24, 2011 10:16 AM

15:52

55# Dumbells - Ground to Overhead

Comment #76 - Posted by: PaulDiane at June 24, 2011 10:23 AM

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!

Comment #77 - Posted by: Mike at June 24, 2011 10:25 AM

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

Comment #78 - Posted by: Steffan Thomas at June 24, 2011 10:28 AM

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

Comment #79 - Posted by: texinma at June 24, 2011 10:28 AM

17:45 with 130# C & J

Comment #80 - Posted by: jef at June 24, 2011 10:28 AM

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.

Comment #81 - Posted by: Kevin C. (M/52/5'11"/172) at June 24, 2011 10:37 AM

6ft 198lb m 37y

15:15 rx

Comment #82 - Posted by: Chris Gordillo at June 24, 2011 10:38 AM

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

Comment #83 - Posted by: Matthew m/31/6'2"/175 at June 24, 2011 10:43 AM

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.

Comment #84 - Posted by: Kevin C. (M/52/5'11"/172) at June 24, 2011 10:46 AM

10:31
95#

Comment #85 - Posted by: Joe Martin at June 24, 2011 10:46 AM

M/30/192/5'11"

95#
16:58

Comment #86 - Posted by: tuffnutt at June 24, 2011 10:55 AM

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

Comment #87 - Posted by: Steffan Thomas at June 24, 2011 10:55 AM

squat clean: 15:15 at 135#

Comment #88 - Posted by: Moises Del Mar 170lb;1983 at June 24, 2011 10:56 AM

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.

Comment #89 - Posted by: ellcnlael at June 24, 2011 11:04 AM

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.

Comment #90 - Posted by: ellcnlael at June 24, 2011 11:07 AM

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

Comment #91 - Posted by: Justin B at June 24, 2011 11:10 AM

as rx'd at 135#'s.

10:34

Comment #92 - Posted by: Kevin A. m/18/181/5'11 at June 24, 2011 11:10 AM

Are Democracy and unfettered Capitalism compatible?

Comment #93 - Posted by: Espinosa m/26/5'11"/165 at June 24, 2011 11:12 AM

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.

Comment #94 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at June 24, 2011 11:14 AM

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

11:21

Comment #95 - Posted by: brittk at June 24, 2011 11:16 AM

15:51 at 135 lbs.

Comment #96 - Posted by: Alex M/25/5'11"/170 lbs at June 24, 2011 11:20 AM

16:21 135lb squat cleans. Rowed

Comment #97 - Posted by: Jeff A at June 24, 2011 11:35 AM

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

15:13

m/37/6'1"/200

Comment #98 - Posted by: Rough Robbie at June 24, 2011 11:43 AM

Snatched 220 today Hooray
then
85kg
13:41

Comment #99 - Posted by: charbs 195/m/26 at June 24, 2011 12:29 PM

85 lbs. - 16:40

Comment #100 - Posted by: thinlizzie at June 24, 2011 12:34 PM

20:58 / 135#

Comment #101 - Posted by: mlt at June 24, 2011 12:41 PM

load: 155#
time: 12:55

Comment #102 - Posted by: ken c at June 24, 2011 12:44 PM

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

Comment #103 - Posted by: SB at June 24, 2011 12:45 PM

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.

Comment #104 - Posted by: James Z (M/45/5'11'/177) at June 24, 2011 12:45 PM

115# 20:40

Comment #105 - Posted by: ccraft at June 24, 2011 12:46 PM

Germany, Ochtrup

Did this:

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

9:55

Comment #106 - Posted by: Nils(Germany) at June 24, 2011 12:59 PM

m/52/215

12:14 asRx

Comment #107 - Posted by: JOe at June 24, 2011 1:01 PM

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

Comment #108 - Posted by: ScottMacArthur at June 24, 2011 1:14 PM

#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.

Comment #109 - Posted by: CHRISTINE at June 24, 2011 1:28 PM

135# power cleans
runs on treadmill

12:15

Comment #110 - Posted by: cnc at June 24, 2011 1:47 PM

M/39/5'11"/200

Load - 145 lbs
time - 15:01

Comment #111 - Posted by: Jason D at June 24, 2011 1:53 PM

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

Comment #112 - Posted by: kilo at June 24, 2011 2:21 PM

115# (power cleans)

17:17

Comment #113 - Posted by: JFA at June 24, 2011 2:22 PM

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.

Comment #114 - Posted by: Sheldon N (M/34/6'/185) at June 24, 2011 2:28 PM

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

Comment #115 - Posted by: john jacobs at June 24, 2011 2:35 PM

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

m/26/6'1/226

Comment #116 - Posted by: John Fletcher at June 24, 2011 2:48 PM

swim workout 1

grace:

65lb 2:49

Comment #117 - Posted by: cory at June 24, 2011 2:50 PM

Clean and Jerks @ 135 lbs.

14:53

Comment #118 - Posted by: Gerard Dawson at June 24, 2011 2:56 PM

21:03

C&J @ bodyweight (135)

Ug!

Comment #119 - Posted by: james.patrick [M/49/66"/135] at June 24, 2011 3:21 PM

11:49 at 115

Comment #120 - Posted by: Magnus 25/5'8"/155-160 at June 24, 2011 3:35 PM

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!

Comment #121 - Posted by: Shayne at June 24, 2011 3:35 PM

14:32 with 55#

Comment #122 - Posted by: sara at June 24, 2011 3:42 PM

35 minutes at 95lbs

Comment #123 - Posted by: Scooter at June 24, 2011 4:16 PM

I suck at running, 19.17 w 135 at globo gym

Comment #124 - Posted by: jeremy Drenning at June 24, 2011 4:21 PM

12:26 with 155# log.

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

Comment #125 - Posted by: McNaughton/31/M/6'2/210 at June 24, 2011 4:38 PM

9:32
rx'd
power clean

Comment #126 - Posted by: Marky Mark at June 24, 2011 5:01 PM

@135

Comment #127 - Posted by: Jonblaze at June 24, 2011 5:13 PM

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.

Comment #128 - Posted by: Daniel at June 24, 2011 5:17 PM

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)

Comment #129 - Posted by: JF Lauzon M/24/5'10"/160 at June 24, 2011 5:21 PM

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.

Comment #130 - Posted by: rjf (Since 07-20-07. WOD no. 1077) at June 24, 2011 5:26 PM

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.

Comment #131 - Posted by: Sinal M/31/5'9"/221 at June 24, 2011 5:43 PM

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

Comment #132 - Posted by: Derek at June 24, 2011 5:53 PM

135lbs C&J
18:17

Comment #133 - Posted by: do1/M/32/160lbs/5"11 at June 24, 2011 6:02 PM

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

Comment #134 - Posted by: Finn at June 24, 2011 6:02 PM

18:10 @ 135lbs

Comment #135 - Posted by: do1/M/32/160lbs/5"11 at June 24, 2011 6:02 PM

18:10 @ 135lbs

Comment #136 - Posted by: do1/M/32/160lbs/5"11 at June 24, 2011 6:03 PM

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

Total: 15:05

Comment #137 - Posted by: Derek at June 24, 2011 6:12 PM

45/170 - 91 degrees

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

19:07

Comment #138 - Posted by: Rick Cantu at June 24, 2011 6:15 PM

M/30/5'7"/160

10:48 min @ 95 lbs CJ

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

Comment #139 - Posted by: Ryan F at June 24, 2011 6:15 PM

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

19:41

Comment #140 - Posted by: ferb44 179# at June 24, 2011 6:27 PM

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

Comment #141 - Posted by: Chris and Tobey at June 24, 2011 6:47 PM

37/M/5'11"/175#

CFWUx3

subbed 1000m row for runs
135# C&J

(14:23)

Comment #142 - Posted by: eric jaarda at June 24, 2011 6:56 PM

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

Comment #143 - Posted by: Chad at June 24, 2011 7:40 PM

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!

Comment #144 - Posted by: James Z at June 24, 2011 7:47 PM

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

Comment #145 - Posted by: Tyler P 24/M/5'11"/245 at June 24, 2011 7:50 PM

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

Comment #146 - Posted by: John Thomas at June 24, 2011 8:10 PM

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"

Comment #147 - Posted by: DomH at June 24, 2011 8:34 PM

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.

Comment #148 - Posted by: aermio m/32/5'7"/153 at June 24, 2011 8:55 PM

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!!

Comment #149 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at June 24, 2011 9:16 PM

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

Comment #150 - Posted by: BaileyManning at June 24, 2011 9:17 PM

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

Comment #151 - Posted by: Arthur at June 25, 2011 12:35 AM

16.29 @ 85kg (185lbs) RXD

Comment #152 - Posted by: Matt Swift at June 25, 2011 1:01 AM

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

Comment #153 - Posted by: Tony Chavez at June 25, 2011 2:21 AM

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

Comment #154 - Posted by: Vats at June 25, 2011 3:16 AM

And 30" walk between the rower and the barbell

Comment #155 - Posted by: vats at June 25, 2011 3:17 AM

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

Comment #156 - Posted by: dyagg at June 25, 2011 5:24 AM

11:42

95# C & J

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

Comment #157 - Posted by: John 39/5'4"/135 at June 25, 2011 7:06 AM

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

Comment #158 - Posted by: John at June 25, 2011 7:06 AM

13:34

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

Comment #159 - Posted by: James at June 25, 2011 7:22 AM

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

Comment #160 - Posted by: zach 24/5'"9/225 at June 25, 2011 7:37 AM

3 rds mod cfwu

800m run
115# clean and jerk
800m run

15:40

Comment #161 - Posted by: NUcf m/25/5'7"/155 at June 25, 2011 7:47 AM

m/32/218#

Clean & Jerk at 135# - time 13:09

Comment #162 - Posted by: Alao at June 25, 2011 8:51 AM

17:56

135 lb.

Comment #163 - Posted by: Brett C. m/29/6'0"/170lbs. at June 25, 2011 10:23 AM

M/age 40/82 kg/ 178cm

14:24

used 50 kg in clean and jerk

Comment #164 - Posted by: Sigurbjorn at June 25, 2011 10:58 AM

m37/5'8/162

clean and jerk 135lb, 11:41

Comment #165 - Posted by: chuck mendoza at June 25, 2011 11:21 AM

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.

Comment #166 - Posted by: Logan at June 25, 2011 11:34 AM

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

Comment #167 - Posted by: Nolan Randall at June 25, 2011 12:09 PM

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.

Comment #168 - Posted by: matt h - m49 | 5'11" | 185 bwt at June 25, 2011 1:17 PM

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

Comment #169 - Posted by: David Burns at June 25, 2011 1:53 PM

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

Comment #170 - Posted by: Sesoku at June 25, 2011 2:09 PM

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

Comment #171 - Posted by: Marty at June 25, 2011 2:18 PM

13:07

Ran both 800s on treadmill (1% incline)

First 15 with 135
Second 15 with 95

Comment #172 - Posted by: Mike T at June 25, 2011 2:30 PM

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.

Comment #173 - Posted by: mbalanda at June 25, 2011 3:12 PM

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

Comment #174 - Posted by: nutfam at June 25, 2011 4:34 PM


13:39

w 125lbs

Comment #175 - Posted by: Kevin McClellan 49/195 at June 25, 2011 5:53 PM

18:54 at 135 lbs

Comment #176 - Posted by: Erik Mortensen at June 25, 2011 6:59 PM

65 lbs
19:54

Comment #177 - Posted by: myles456 at June 25, 2011 7:03 PM

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

Comment #178 - Posted by: Michael Reynolds at June 25, 2011 7:12 PM

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

Comment #179 - Posted by: SB at June 25, 2011 8:26 PM

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

Comment #180 - Posted by: SB at June 25, 2011 8:28 PM

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

Comment #181 - Posted by: Jeremy A. Olive at June 25, 2011 8:34 PM

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

Comment #182 - Posted by: jbark60 at June 25, 2011 9:19 PM

12:41 w/ 135lb cj

Comment #183 - Posted by: Ross Hanson at June 25, 2011 9:19 PM

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

Comment #184 - Posted by: mike at June 25, 2011 9:32 PM

as rxd
135# C&J
14:40

Comment #185 - Posted by: dan bosco at June 26, 2011 4:33 AM

75lb c&j

13:21

Comment #186 - Posted by: brett_from_wylie at June 26, 2011 6:22 AM

14:44
135#

Comment #187 - Posted by: Linwood Wright at June 26, 2011 9:50 AM

18:38

With 115# power clean and jerks.

Comment #188 - Posted by: Kevin C. (M/52/5'11"/172) at June 26, 2011 11:33 AM

C&J's #155
14:25

Comment #189 - Posted by: amped 36/M/195/6' at June 26, 2011 12:13 PM

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

Comment #190 - Posted by: Troy at June 26, 2011 12:19 PM

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

Comment #191 - Posted by: Ben S at June 26, 2011 2:14 PM

At station 95lb 15:30 W

Comment #192 - Posted by: wendy at June 26, 2011 2:18 PM

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.

Comment #193 - Posted by: brian p m/34/5'8-1/2"/168 at June 26, 2011 3:57 PM

15:11 75#
bad last 800 meters

Comment #194 - Posted by: MSbar at June 26, 2011 4:02 PM

full squat cleans- 135#: 19:58

Comment #195 - Posted by: GU997 M/42/190/5'10" at June 26, 2011 4:07 PM

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

Comment #196 - Posted by: ggf at June 26, 2011 4:24 PM

D
@ B4

800 440
30 CJ 95# 1525
800 2005

Comment #197 - Posted by: waderpro at June 26, 2011 4:41 PM

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

Comment #198 - Posted by: Jeff_Roddy/m50yo/185/71" at June 26, 2011 4:53 PM

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

time 14:01

Comment #199 - Posted by: brian hirt at June 26, 2011 5:44 PM

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

Comment #200 - Posted by: ajax at June 26, 2011 6:16 PM

24 / M / 5'9" / 135lbs

95lb C&J

30:25

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

Comment #201 - Posted by: BC at June 26, 2011 6:26 PM

17:10 at 125 pounds on 6/26

Comment #202 - Posted by: cort at June 26, 2011 7:08 PM

As Required @ 115#
14:24

Comment #203 - Posted by: Kelly in PG M/33/180 at June 26, 2011 7:52 PM

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

Comment #204 - Posted by: Jeff & Charity @ CF Snohomish at June 26, 2011 10:17 PM

M/31/175/5'7"

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

Comment #205 - Posted by: Mark S. at June 27, 2011 12:49 AM

155# sq c&J

18:51

Comment #206 - Posted by: JoeR at June 27, 2011 6:42 AM

14:02 135 c&j

Comment #207 - Posted by: Aaron (M/25/5'8''/180) at June 27, 2011 7:51 AM

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

Comment #208 - Posted by: Dylan at June 27, 2011 8:47 AM

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


M/45/6'4"/180

Comment #209 - Posted by: knodes at June 27, 2011 9:04 AM

50k + pump bar

14:30

Comment #210 - Posted by: Jack - Hitchin at June 27, 2011 9:05 AM

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

Comment #211 - Posted by: dom d at June 27, 2011 9:36 AM

19.28. 115#

Comment #212 - Posted by: JonNYC - xfit since 6/08 at June 27, 2011 10:11 AM

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

Comment #213 - Posted by: gepeto at June 27, 2011 10:17 AM

The 40 year old
11:59 135lbs

Comment #214 - Posted by: Tom D at June 27, 2011 11:16 AM

12:31, 135lbs, 44 years old

Comment #215 - Posted by: Steve R at June 27, 2011 11:19 AM

135lb
18:22

Comment #216 - Posted by: Mark & Theresa at June 27, 2011 12:18 PM

22:40 @ 135#. Tough today.

Comment #217 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 27, 2011 12:24 PM

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

Comment #218 - Posted by: Pete In Sun City at June 27, 2011 1:23 PM

115 clean

13:30

Comment #219 - Posted by: al deezy at June 27, 2011 2:29 PM

14:20
135 #
power clean

Comment #220 - Posted by: Adam m/27/6'1"/195 at June 27, 2011 2:52 PM

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

Comment #221 - Posted by: Matthew Burritt at June 27, 2011 4:06 PM

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

Comment #222 - Posted by: Chris S at June 27, 2011 5:15 PM

f/41/177/5'11"

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

14:57

Comment #223 - Posted by: JuliePlatt at June 27, 2011 5:16 PM

135#
Full squat clean
Split jerk

21.40

Comment #224 - Posted by: controlfreak at June 27, 2011 5:31 PM

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


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

Comment #225 - Posted by: Miyagi m/31/160.8# at June 27, 2011 6:11 PM

155# 13:03

Comment #226 - Posted by: Chewuchjeff m38/5'9"/193 at June 27, 2011 6:20 PM

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

Comment #227 - Posted by: Yessuh at June 27, 2011 7:33 PM

M/33/5'9"/155

Did this today.

135lbs power clean and jerk.

15:16

Comment #228 - Posted by: Antun Karlovac at June 27, 2011 8:14 PM

F/41/5'6"/145

85#

14:40

Comment #229 - Posted by: mom to five at June 27, 2011 9:10 PM

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

15:03

Comment #230 - Posted by: coyo at June 27, 2011 11:57 PM

12:40

as rx'd

Comment #231 - Posted by: mwf at June 28, 2011 4:47 AM

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

Comment #232 - Posted by: Toby D at June 28, 2011 5:31 AM

9:36 as rx'd

Comment #233 - Posted by: Jacob Davis at June 28, 2011 6:04 AM

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

Comment #234 - Posted by: Sam J at June 28, 2011 6:37 AM

CFWU x 3

#105; power clean, push jerk

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

Comment #235 - Posted by: F15E_WSO/M/49/180 at June 28, 2011 8:12 AM

26:12

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

Comment #236 - Posted by: Cleveland at June 28, 2011 8:35 AM

subbed 1000m row for 800m runs

15:58

135 power clean jerk

Comment #237 - Posted by: jshep 25/6'1/200 at June 28, 2011 9:32 AM

135 power clean jerk.

14.00

Comment #238 - Posted by: Dr Web at June 28, 2011 11:02 AM

135 clean & jerk

time: 9:25.

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

Comment #239 - Posted by: speedy at June 28, 2011 12:19 PM

f/34/142/5'1"

17:55

55lb C&J

Comment #240 - Posted by: sharlene raines at June 28, 2011 2:26 PM

F/32/121/5'1"

13:51
45# c& j

Comment #241 - Posted by: Pgily at June 28, 2011 3:38 PM

F/32/121/5'1"

13:51
45# c&j

Comment #242 - Posted by: Pgily at June 28, 2011 3:40 PM

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)

Comment #243 - Posted by: BFCC at June 28, 2011 9:38 PM

16:41 at 115#

Comment #244 - Posted by: dubbs at June 29, 2011 8:24 AM

C-
12min.
95# Grace-style

Comment #245 - Posted by: Jeff & Charity @ CF Snohomish at June 29, 2011 12:17 PM

19:41

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

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

Comment #246 - Posted by: zenoperegrinus at June 29, 2011 12:25 PM

m/41/156

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

Comment #247 - Posted by: Seth H. at June 29, 2011 1:14 PM

M/46/165

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

Comment #248 - Posted by: Gar at June 29, 2011 6:12 PM

15:48 135# c&j

Comment #249 - Posted by: Raph at June 30, 2011 6:34 AM

abt. 18:15
60 lbs

Comment #250 - Posted by: Jason O'Dell at June 30, 2011 7:35 AM

16:32 w/ 135#

Comment #251 - Posted by: Keil at June 30, 2011 11:13 AM

17:35
95# c&j

Comment #252 - Posted by: benji 31m/5'10"/180lbs at June 30, 2011 4:28 PM

Time 17:19 using 135#'s

Comment #253 - Posted by: Jeff Gebbie at June 30, 2011 6:45 PM

21min
95lb C&J

Comment #254 - Posted by: Netillo at June 30, 2011 9:02 PM

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

Comment #255 - Posted by: jenniferw at July 1, 2011 7:43 AM

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

Comment #256 - Posted by: jwills at July 1, 2011 7:44 AM

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

Comment #257 - Posted by: bill/52/206/6' at July 1, 2011 2:19 PM

10:53 RX @ 135

Comment #258 - Posted by: Terry C at July 2, 2011 3:30 PM

135#

15:00 (6-29-11)

Comment #259 - Posted by: bookworm at July 2, 2011 5:46 PM

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.

Comment #260 - Posted by: jrm at July 2, 2011 7:17 PM

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

Comment #261 - Posted by: zenoperegrinus at July 3, 2011 3:46 AM

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

Comment #262 - Posted by: md at July 3, 2011 6:27 AM

13:45. 95lb

Comment #263 - Posted by: ecp2 at July 3, 2011 8:14 AM

95# clean and jerk
24:00

Comment #264 - Posted by: Dan 29/6'/248 at July 3, 2011 8:18 PM

60kg, runs on treadmil, 17:49

Comment #265 - Posted by: tum1 at July 3, 2011 9:21 PM

50k. 15:28.

Comment #266 - Posted by: BarryT at July 4, 2011 5:03 PM

155#

19:31

Comment #267 - Posted by: MikeyPaul - M/29/5'8"/170 at July 5, 2011 7:37 PM

17minutes 50kg

Comment #268 - Posted by: AGL at July 6, 2011 1:29 AM

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

Comment #269 - Posted by: Mike Scott M/44/5'10"/207 at July 6, 2011 10:09 AM

19:34

Comment #270 - Posted by: Pacers at July 7, 2011 2:05 AM

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

Comment #271 - Posted by: Mark & Theresa at July 13, 2011 5:13 AM

Dropped the sprints. 30 Clean and Jerk @ 115lb

17:30

Comment #272 - Posted by: clark at July 14, 2011 8:21 AM

M/26/160 GregA-wu

Runs on treadmill, power cleans:

23 minutes

Comment #273 - Posted by: Y. Zhou at July 19, 2011 10:33 PM

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

Comment #274 - Posted by: Adam Hamm at July 26, 2011 3:58 AM

135 lbs
18.12 rx'd

Comment #275 - Posted by: Faleep at August 3, 2011 6:34 AM

CFWUx1
Burgener warmup
22:03
60kg

Mitch: 20:14 40 lbs

Comment #276 - Posted by: Doug at September 23, 2011 12:15 PM

115 lbs.

22:02

Comment #277 - Posted by: Manchild at October 8, 2011 7:23 AM

RX 13:57
135lb PC
treadmill

PC destroyed me

Comment #278 - Posted by: sr at June 24, 2013 5:57 AM
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