October 30, 2011

Sunday 111030

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

Clean is from the ground, power or squat.

Rich Froning: 335lb clean, 325lb bench, 360lb OHS
Aja Barto: 335lb clean, 325lb bench, 335lb OHS
Post total to comments.

Compare to 101204.

LinkWilfleyPullupWith4Savages_th.jpg

Enlarge image

Link, Tahna, Reid, Luke, and George Wilfley.


"A CrossFit Transformation", CrossFit Journal preview video [wmv] [mov]


CrossFit Ero Tour - video [wmv] [mov]


CrossFit Cookeville on today's WOD - video [wmv] [mov]

Aja Barto on today's WOD - video [wmv] [mov]


"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson

Posted by Pukie at October 30, 2011 5:00 PM
Comments

There's nothing better than a 3 rep Sunday! :-)

Comment #1 - Posted by: James at October 29, 2011 5:07 PM

Rich OHS more than he clean/bench..wow. And look at those numbers. Now that's the definition of a well rounded athlete.

Comment #2 - Posted by: Pancakes at October 29, 2011 5:15 PM

Awe great... Gotta figure out what weight to warmup with on these without exhausting myself.
Goals
Bp 325
Clean 235
OS 185

Just started my crossfit journey from bbing.. Hence the bp I know is much higher than the more skilled lifts.

We'll see tomo though

Comment #3 - Posted by: Chase at October 29, 2011 5:20 PM

I wish there was a video of Froning doing this WOD. It would be awesome to see

Comment #4 - Posted by: Diego at October 29, 2011 5:22 PM

I cannot fathom a 345 OHS. Wow indeed pancakes!

Comment #5 - Posted by: Zak at October 29, 2011 5:26 PM

Love that picture!
-C

Comment #6 - Posted by: Jeff & Charity @ CF Snohomish at October 29, 2011 5:33 PM

That's a nice Weber grill.

Comment #7 - Posted by: Josh at October 29, 2011 5:34 PM

POST THE FRONING VIDEO!

Comment #8 - Posted by: mikey at October 29, 2011 5:40 PM

Jefferson would know as he had a good dose of each.

Comment #9 - Posted by: Apolloswabbie 74 200 47yoa at October 29, 2011 5:49 PM

Rich redid this workout, and did a 360 lb OHS this past Thursday. And there is a video of that!

Comment #10 - Posted by: Donavan at October 29, 2011 6:02 PM

Like it! George, tell me about your hardware. I have a pergola that your pull-up bar would be ideal for.

Comment #11 - Posted by: FLE at October 29, 2011 6:08 PM

@Donavan- where is the video of Rich? Can you give me a link to it please?

Comment #12 - Posted by: Laia at October 29, 2011 6:09 PM

Sent it into Mainsite late. Will be up on Crossfit Cookeville soon. Probably tomorrow morning.

Comment #13 - Posted by: Donavan at October 29, 2011 6:15 PM

Do you work up to a 1 RM, or is it only 1 rep per lift?

Comment #14 - Posted by: Harry at October 29, 2011 6:25 PM

Pull-up bar was fabricated individually as is most of my home equipment.

Comment #15 - Posted by: Link Wilfley at October 29, 2011 6:25 PM

When do we get a WOD for Sgt. First Class Kristoffer B. Domeij? 14 deps in 10 years. KIA 29 OCT 2011. RIP Warrior brother.

Comment #16 - Posted by: Matt Everhart at October 29, 2011 6:32 PM

@ Harry or #13 "Do you work up to a 1 RM, or is it only 1 rep per lift?"

As usual you will always want to work up to your 1 RM. Go slow and take your time doing as to avoid injuries. Train smart.

Comment #17 - Posted by: kiba at October 29, 2011 6:34 PM

i would at least warm up ur chest and back with a few pushups/pullups...doing this workout completley cold could do some serious damage

Comment #18 - Posted by: Mitch at October 29, 2011 6:37 PM

I am impressed by that video. Strong lifts all around.

Comment #19 - Posted by: Travis H. at October 29, 2011 7:13 PM

CrossFit Cookeville: You guys are animals! I can't wait to come visit in November.

Comment #20 - Posted by: TateR at October 29, 2011 7:59 PM

Rich got 360 OHS in the video.

Comment #21 - Posted by: Batman at October 29, 2011 8:31 PM

Rich Froning, 360 pound overhead squat! Way to represent! -God bless you brother.

Comment #22 - Posted by: Gar at October 29, 2011 8:46 PM

Good to see Rich representing Tennessee on here.

Comment #23 - Posted by: Mike at October 29, 2011 9:54 PM

Rich is one strong muh!

Comment #24 - Posted by: Brian at October 29, 2011 10:05 PM

just curious, do you guys do the same kind of warm up on power days?

Comment #25 - Posted by: chuck at October 29, 2011 10:30 PM

Nice video Aja!

Comment #26 - Posted by: Jeff Germond at October 29, 2011 11:46 PM

Insane video, cant imagine ever holding that much weight over my head.

Comment #27 - Posted by: Morgan Gossman at October 30, 2011 12:21 AM

Did you guys get you're 1rm this high from just following the WOD?

Comment #28 - Posted by: jared at October 30, 2011 12:36 AM

I've done crossfit for almoust a year and the results are amazing! Before I started I could'nt do a single pull-up or push-up. Now I can bench press using half of my weight!

clean 97,5lb
bench press 120lb
overhead squat 45lb

Comment #29 - Posted by: Bachmann voter at October 30, 2011 1:26 AM

Crossfit Sri Ram Ashram, India

Gautam 17yrs/m/bw-60kg
Clean - 90kg
Bench - 70kg
OHS - 90kg

Arvind 20yrs/m/bw-67kg
Clean - 85kg
Bench - 70kg
OHS - 85kg

Vijay Raj 20yr/m/bw-61kg
Clean - 100kg
Bench - 80kg
OHS - 105kg

Rajpal - 15yrs/m/bw-55kg
Clean - 60kg
Bench - 55kg

Comment #30 - Posted by: rashmi at October 30, 2011 2:43 AM

LOL!@ Aja's video!

Comment #31 - Posted by: Matty at October 30, 2011 3:09 AM

Check the "Compare to". There's a big difference. If you want to win at this here CrossFit business, you've got to be strong. I can't wait to see where we are in a few years.

Comment #32 - Posted by: John B at October 30, 2011 3:28 AM

nice vid, Aja!

-Boz

Comment #33 - Posted by: Boz at October 30, 2011 4:18 AM

245 cl
265 bp
195 ohs (steel plates so no dropping really hurt)

Comment #34 - Posted by: B-Mo at October 30, 2011 4:19 AM

I hope Dad and kids all locked out and got their chins over their hands! Great photo. Go CrossFit Dads!

Comment #35 - Posted by: Phil R. at October 30, 2011 4:35 AM

Clean 40 lb dumbells
Bench 55 lbs dumbells
Ohs 35 lbs dumbells
only had dumbells what is this comparible
To?

Comment #36 - Posted by: Dbc at October 30, 2011 4:55 AM

Great picture of getting after it with the kids hanging on. I have memories from 30 years ago of an uncle doing pull ups and push ups with me hanging on his back. These memories probably influenced my love of fitness.

Comment #37 - Posted by: Scott Todd at October 30, 2011 6:02 AM

Aja Video was great!! Very cool! And Impressive totals!!

Comment #38 - Posted by: GaJames at October 30, 2011 7:31 AM

Impressive footage. Interesting topic introduced by comment #33. What got you into fitness? My German Godfather used to throw me ten feet up over his head in the pool as a kid. He was well built and I remember thinking, "I want muscles like those."

Comment #39 - Posted by: Tim L at October 30, 2011 7:37 AM

165lb clean
205lb bench
160lb OHS

Comment #40 - Posted by: gb 44/m/71"/185# at October 30, 2011 7:48 AM

Eleven years ago I was working patrol for a SF Bay Area agecy when I suffered an ACL tear on my right knee. A year and a half earlier I tore my left ACL, MCL, and meniscus. I was retired from duty and could no longer do what I enjoyed the most, running.

I worked out sporadically and attempted running but was demoralized. I could no longer do what I was used to doing. Four years ago I discovered CrossFit. It took me almost two months before I could just complete the warm-up correctly. Since then I've never looked back. I still can't run(substitute an eliptical machine), and have trouble with squats, cleans, etc., however I'm going to be 50 next month and I'm stronger than I have ever been in my life. I just set a PR today on the bench and the last time I did bench was when I last did this workout. Wow! I do run one day a year, with my sons, in a one mile 4th of July fun run, in Truckee, CA. At 6500' elevation I can still run a 6:30 mile, bad knees and all. Thanks CrossFit. I'll be drinking the Kool Aid for the rest of my life.

Clean 175 PR
Bench 245 PR
OHS 125 PR

Total 545 PR!

Comment #41 - Posted by: M Carter 49/m/61"/205# at October 30, 2011 8:57 AM

Clean 127kg pr
Bench 125kg pr
OHS 132kg pr
good day

Comment #42 - Posted by: charbs 195/m/26 at October 30, 2011 9:25 AM

@#33#

I had similar experiences with my dad after seeing him heave 6' and 8' logs while logging and an old fridge in the back of a truck. When he was a young Marine they asked him if he had had ever lifted weights. He replied, "No, I'm just a farmboy." He was a stout man who threw, stacked and manhandled hay bales, feed bags, rocks, wood and telephone equipment all his life. His typical workday approximated a CF workout over and over again.

The wee ones are watching everything we do...or don't do.

Great photo Mr. Wilfley. Excellent.

Comment #43 - Posted by: Sgt. Neil Ferguson at October 30, 2011 9:55 AM

If you have lumbar disc problems, should u do dead lifts? I have a male friend 59 yrs old, works out at globo gym 2x a week and said he was told by doctors that dead lifts are the worse thing he could do for his back. Even with good form. Any one have any opionions in this? Thx much!

Comment #44 - Posted by: Angiestone 50f/115/53" at October 30, 2011 10:08 AM

Looking forward to this one... OHS is a serious goat of mine.

Comment #45 - Posted by: Joey@pdxpearl m/182/23 at October 30, 2011 10:10 AM

Power clean: 210 lbs
Bench: 200 lbs
Overhead squat: 220 lbs

M/17/150 lbs/5' 10"

Comment #46 - Posted by: Caine at October 30, 2011 10:25 AM

Sunday musings...

1) Latitude. Presently leaving San Diego for Cleveland. I have only ever lived far north of the Mason-Dixon line.

Which explains my mortician's tan.

2) Attitude. I'm presently returning from a trip on which I had pretty much no schedule other than flights. A total attitude readjustment for me--I'm an itinerary kinda guy and traditionally I get uptight if there's no plan. I landed with only one goal, to be on a beach, and one agenda item, to be available if local friends freed up. Hakuna Mattata, and all that.

How'd it turn out? Well, great of course. Few or no expectations leaves open the possibility of being surprised at every turn, and I was pleasantly surprised when almost all of my local friends turned out to be available, precisely because I had nothing on my dance card other than seeing them.

No teachable moment here, really, just the observation that sometimes the best schedule is no schedule.

3) Gratitude. Somewhere, somehow, someone did something that gave you the opportunity to be a success. Chances are you are aware of both the who and the what. Are you thankful? Have/do you express this?

It starts early. Your folks did something, or didn't do something, and that laid the foundation. If it was good, did you thank them? If you still have them around it's not too late; they remember, and they will be blown away if you tell them that you remember, too, and that you are thankful.

Was there a Coach or a teacher who had a particular influence on the younger you? Someone whose voice still shows up every now and again, just when you most need to hear them? They may or may not remember either you or what it was they did, but they might. Either way, if they're still around, chances are your unexpected thanks will make their day. Maybe their week or month.

How about now, as an adult? I'm betting there was someone who paved the way for a greater kind of success for you. If you are lucky you might even still be on good terms with whoever this might be, but even if you are not, and even if you can't call them, and even if stuff ended badly, are you still thankful for whatever it was they did once upon a time?

I think about this every time I bump into someone on third base and wonder how they got there. In most cases they made it to third because they hit a bloop single and then moved up when someone else got a hit or bunted them over. Some folks really DID hit a triple, but they are the exception. All of them got there because someone saw something special enough in them to put them on the team in the first place.

Remember, even if you did hit a triple, and even if you manage to steal home, someone somewhere at some time did something that got you in the game. Spend a minute thanking them.

Comment #47 - Posted by: bingo at October 30, 2011 10:25 AM

Musings banging around somewhere...

Comment #48 - Posted by: bingo at October 30, 2011 10:32 AM

Clean 220 (PR)
OHS 180 (PR) - limited by jerk
Weighted pushup - 162# (2 kids + vest), no bench

Comment #49 - Posted by: Jetté 42/M/5'11"/170 at October 30, 2011 10:49 AM

Subbed a workout courtesy of Crossfit 864 in Clinton, SC
800 meter run
3 rounds of Cindy
800 meter run
Helen minus the run
800 meter run
3 rounds of Cindy
22:13

Comment #50 - Posted by: SB at October 30, 2011 11:21 AM

Gym was closed the time I came back from a glorious visit to Lake Volta. So did 5 sets of towel pull-ups, 5 sets of HSPUs and 5 sets of push-ups instead.

Comment #51 - Posted by: Peter Evjan at October 30, 2011 11:34 AM

@ Carter,

What you posted is inspirational(such a common word, but very clear). So either you have a high tolerance for pain or you're not realistic. If you can run a sub 7 mile at any age, it means without a doubt, you can run. If you're doing for your sons, try introducing them to a 2000m row or whatever the equivalent is on a rower. After all, it is crossfit.

Corey

Comment #52 - Posted by: Corey at October 30, 2011 11:46 AM

Bench 110
OHS 95
Power Clean 115
320

Comment #53 - Posted by: Leslies 40/F/5'5"/125 at October 30, 2011 12:07 PM

Sunday 111030
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

cleans 185lbs
bench 225lbs
OHS 145lbs

I spit the dummy!! I was so mad at not being able to clean the 205lbs it wrecked the workout. I tried the 205 8or 9 time and completely psyched out.

Hit a quick 225 on bench

Missed a rep on OHSs at 145, made the lext and called it there. Dismal. Tomorrow will be better.

Comment #54 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at October 30, 2011 12:07 PM

BW approx 135 today

Clean 165 (20 lbs off PR)
Bench 235 (10 lbs off PR)
OHS 120 (15 lbs off PR)

Ate poorly last night, felt weak and logy today. At times like this I console myself with what Arnold said many years ago (imagine the Austrian accent): "how would you know what a good workout was if you never had a bad one?"

Tim L @35 -- good story. I started lifting and working out when I was about 12 or 13 (man, that's a long time ago). My best friend was a serious baseball player and he had weights and a heavy bag, etc. in his garage. Arnold S's first book had just come out, so we got it and started training. And I never really stopped.

M Carter @37 -- I agree with Corey above; your post is inspirational. I'm almost your age, and I also feel stronger and fitter than ever in my life. I think as time goes by we'll see many more CFer's disproving the old ideas about having to accept an inevitable decline in strength and fitness as we reach our 40's and beyond.

Comment #55 - Posted by: Bill M. m/47/5'3"/134 at October 30, 2011 12:14 PM

40M/5'10"/173#

W/U: CLN 135-155-175-195-215-235(f)-235-245(fx4); BP 45x5-135x5-205-225-255-265(f); OHS 45-65-85-105-125-145-165-185.

As Rx: 235 (CLN) + 255 (BP) + 185 (OHS) = 675.

C/D: strict weighted bar dip, 3x3 at 40-50-60.

New PR at 675 by 20#. Off clean PR at 235 by 5#. New BP PR at 255 by 10#. Tied OHS PR at 185.

Comment #56 - Posted by: rjf (Since 07-20-07. WOD no. 1173) at October 30, 2011 12:16 PM

225 clean, 225 bench, 185 OHS

Comment #57 - Posted by: Townsend m/28/5'8"/140 at October 30, 2011 12:26 PM

LOL Aja!!! Finally got the Joveralls and cut off flannel shirt in video. I think you should make a holiday compilation DVD, you already have a Christmas and now Halloween video.

Comment #58 - Posted by: rob at October 30, 2011 12:34 PM

I love this picture!

Comment #59 - Posted by: michelle m at October 30, 2011 12:34 PM

Clean 245
BP 385
OHS 185 :(

All pr's though.
Been bodybuilding for past 5 years, hence the high BP and low skill exercises. Gotta practice!!!

Comment #60 - Posted by: Chase at October 30, 2011 12:44 PM

Aja's Halloween video was hilarious! That guy is a beast. Love the overalls "singlet".

Comment #61 - Posted by: Mike at October 30, 2011 12:47 PM

clean - 175
no bench so max rep push ups instead - 105
ohs 155 pr

although i was expecting better numbers i'll take any pr.

Comment #62 - Posted by: aermio m/33/5'7"/148 at October 30, 2011 12:51 PM

Time spent on bench technique is not wasted time. If you were ever to try a powerlifting meet you would find that you: A) Need to keep your butt on the bench, B) Need to pause the bar momentarily on your chest (ie you can't bounce the weight off your ribcage) Although doing these things is going to take 30 lbs or so off of what you can bounce and butt-heave it is safer and a better indication of your true strength.

Comment #63 - Posted by: Benchman at October 30, 2011 12:56 PM

Clean 115
BP 200
OHS 115

Comment #64 - Posted by: Ken at October 30, 2011 12:56 PM

Clean 225pr
Bench 225
OHS 150pr

Comment #65 - Posted by: CF M/41/6'4"/190 at October 30, 2011 1:10 PM

M/27/5'11"/195

Clean- 225lbs
Bench- 315lbs
OHS- 135lbs (shoulder flexibility is my downfall!)

Comment #66 - Posted by: Ryan at October 30, 2011 1:14 PM

BP-240(PR)
PC-185
OHS-165(PR)
Total= 590(PR)
PC were lacking today.

Comment #67 - Posted by: Magnus 26/5'8"/160 at October 30, 2011 1:36 PM

Clean - 315 (power) Still not comfortable with catching it in the squat.

Bench - 335 powerlifting rules. 355 "gym rules"

OHS - 275, I really need to practice this...

Comment #68 - Posted by: Joey@pdxpearl m/182/23 at October 30, 2011 1:39 PM

225, 225, and 225

weighing 165, age 46

Comment #69 - Posted by: TRN III at October 30, 2011 1:50 PM

F/42!180/5'11

Yesterday I did "Death by Pullups" and now that I've figured out how to kip, I went from 8 rounds plus 6 to 10 rounds plus 5.
Way Better!

Today I did a met com instead of heavy stuff as I've been feeling unaligned and twisted up.

4 rounds of:
500m row
5 squat cleans 95#
10 parallette push ups
15 kb swing 1.5 pood
19:10

Comment #70 - Posted by: JuliePlatt at October 30, 2011 2:21 PM

pc 150, 170f, 160
bp 190, 200, 210f
ohs 80, 90, 100f

Congrats on the kipping Julie.

Comment #71 - Posted by: mas 54/M/150 at October 30, 2011 2:24 PM

Damn..Aja throws that weight up on the OHS like nothing! Strong mofo!

Comment #72 - Posted by: Michael Wisotzkey at October 30, 2011 2:35 PM

Clean 115lbs
BP 90lbs
OHS 75lbs

Breath Ladder 35lb kettle bell - got to 8, finally!

Comment #73 - Posted by: Ness F/42/136lbs/5'3" at October 30, 2011 2:35 PM

Bench 425
Power clean 275
Overhead squat 155(feels like my shoulders are going to tear out of socket):(

Comment #74 - Posted by: Paul Passmore at October 30, 2011 2:40 PM

mas- good effort! Especially on the bench.

Julie- looks like you have it figured out now!

Comment #75 - Posted by: Kevin C.(M/52/5'11"/172) at October 30, 2011 2:42 PM

Clean 185lbs
Bench 255lbs
OHS 65lbs

I have never done an overhead squat before and it was very awkward but with i have to start somewhere. kind of embarrassing but o'well ill just have to get stronger.

Comment #76 - Posted by: Richard M/25/210lbs at October 30, 2011 2:49 PM

Clean 215 lbs (power)
OHS 205 lbs
Bench 225 lb

Wish I would have pushed OHS squats harder. First time setting 1 rep max on OHS. Work out at a globo gym so no where to dump weights. Had to do it in a squat rack and raise the rails up high so I could dump on them if I failed.

Comment #77 - Posted by: DT at October 30, 2011 3:10 PM

power clean - 210
bench - 270
ohs - 170

total: 650

Comment #78 - Posted by: buzz at October 30, 2011 3:27 PM

As Rxed (woo-hoo!)

Clean: 155
Bench: 265
OHS: 145

Comment #79 - Posted by: Storm at October 30, 2011 3:29 PM

bench 275
clean 155
OHS 185

Comment #80 - Posted by: Mitch at October 30, 2011 3:39 PM

m/52/158
Clean=168
Bench=233
OHS =157
total=558
NO BUMPERS, NO SPOT , NO EXCUSE NEED TO WORK!

Comment #81 - Posted by: DAVID LINGLE at October 30, 2011 3:41 PM

Sean

Clean-205
Bench-245
OHS-115

Lorie

Clean-75
Bench-65
OHS-65

Comment #82 - Posted by: sean snyder at October 30, 2011 4:01 PM

32 yom, 185 lbs


clean-205 (pr)
bench-245 (pr)
ohs-155 (pr)

Total-605 lbs

Comment #83 - Posted by: Jeff Weltmer at October 30, 2011 4:26 PM

Power clean: 205 lbs
Bench: 265 lbs
Overhead squat: 155 lbs

M/34/165 lbs/5' 5"

Only two months of doing crossfit and I'm a believer. Getting better every day.

Comment #84 - Posted by: Mitchell Villafania at October 30, 2011 4:46 PM

P.C. 185
Bench 220
OHS 135

12/6/10 - 185/215/115
1/10/10 - 175/215/115

Still pushed with no bumpers or spotter. Most impressive was my comfort on this OHS.

M/71"/33

Comment #85 - Posted by: Kevin D at October 30, 2011 4:48 PM

Bench 275
Hang clean 215
Oh squat 175

Comment #86 - Posted by: Brock at October 30, 2011 5:02 PM

Clean 285
Bench 345
OH squat 275

Comment #87 - Posted by: Jeff A at October 30, 2011 5:04 PM

rest day, will do these lifts sometime in next week.

total-body fry after tabata something else friday and tabata fgb yesterday.

quads and rest of lower body the worst. suggestions on recovering? i've contemplated ice bath, more foam rolling -- but am interested in what you folks do.

Comment #88 - Posted by: matt h 50 179# 1mar11 at October 30, 2011 5:05 PM

Inspiring, M Carter @ 37. I keep running to 1x / month and row instead.

Comment #89 - Posted by: matt h 50 179# 1mar11 at October 30, 2011 5:21 PM

Clean - 205 lbs
Bench - 205 lbs
OHS - 75 lbs

Comment #90 - Posted by: Yoplait Parfait at October 30, 2011 5:23 PM

as rx'd

Clean 225 lbs (pr)
Bench 215 lbs
OHS 175 lbs

Dont know what happened with OHS

Comment #91 - Posted by: Kevin at October 30, 2011 5:26 PM

#80
I always st8 cold shower for as long as I can stand it. Seems to work... That and Advil.

m/34/6'

Power Clean-195
Bench-215
OHS-135

Comment #92 - Posted by: Jon Hoberg at October 30, 2011 5:29 PM

Clean: 183 lbs
Bench: 205 lbs
OHS: Can't squat low enough yet, so no max

Comment #93 - Posted by: Brice M/21/6'2"/195/ at October 30, 2011 5:29 PM

220 pr
200 (weak)
175 (pr is 185)

595 total

22/m/5'11"/169

Comment #94 - Posted by: Logan S at October 30, 2011 6:08 PM

185
280 (pr)
135 (focus on technique)

Comment #95 - Posted by: kfed at October 30, 2011 7:01 PM

Compare to:
100126 - Squat Clean 235, Bench 215, OHS 215 = 665 lbs

Comment #96 - Posted by: B. Rhaly at October 30, 2011 7:31 PM

@80. Good diet, lots of fluids and don't forget the FISH OIL. For me, DOMS has diminished in both intensity and frequency over the last couple years. Just notch it down a little bit to get through the next WOD.

Comment #97 - Posted by: Kevin D at October 30, 2011 7:32 PM

215 Clean
235 Bench
155 OH Squat

Comment #98 - Posted by: Bells 39/195 at October 30, 2011 7:39 PM

matt h @80

I second Kevin D re the fish oil. I've been taking Dr. Sears Zone Omega Rx fish oil for about 6 months now, and I'm convinced it helps with recovery. Don't seem to get as sore and beat-up after WODs, and when I do get sore it seems to go away quicker. Give it a try for a few months and see what you think.

Comment #99 - Posted by: Bill M. m/47/5'3"/134 at October 30, 2011 7:41 PM

Clean 210
BP. 295
OS. 135

Comment #100 - Posted by: Jesse at October 30, 2011 8:01 PM

clean: 185
bench: 225
overhead squat: 135

total: 545

Comment #101 - Posted by: Sinal M/32/5'9"/230 at October 30, 2011 8:06 PM

CFWU x 1, Burgener WU x 1, then WOD as Rx with a couple warmup reps for each.

Clean: 205 (PR)
Bench: 230 (PR)
OHS: 160 (PR)

Total: 595 lb (PR)

It was a good day! Full squat on the 205 clean. No bumpers, so stayed safe on the OHS.

Comment #102 - Posted by: Sheldon N (M/34/6'/183) at October 30, 2011 8:28 PM

Clean(still suck at the squat,racked 275 but couldnt get up on the squat): 265pr
Bench: 315
OHS: 225pr

Total:805
Cant wait to do this again; need 1000# total
py

Comment #103 - Posted by: jtoops m/27/205 at October 30, 2011 8:37 PM

3mile 2415for am pt
WOD
Clean 155
Bench 225
OHS. 145
Total 525

Must work on clean
OHS felt strong will need to do more weight go up 10

Comment #104 - Posted by: gpdjmac1 at October 31, 2011 2:53 AM

That Aja Barto video is freakin awesome! Great job!

Comment #105 - Posted by: Adam Hamm at October 31, 2011 5:18 AM

Clean 105
Bench 95
overhead 85

F/36

Comment #106 - Posted by: Lisa at October 31, 2011 5:47 AM

That picture instantly made it to my motivational wall! So far I have one 6 month old daughter; my new #1 10 year goal - 2 Pullups with 4 kids. Thanks for sharing!

Comment #107 - Posted by: Max Salmen at October 31, 2011 5:52 AM

M/28/5'6"/175

205 lb Clean
265 lb Bench
205 lb OHS

Comment #108 - Posted by: Andrew H at October 31, 2011 6:27 AM

Clean and Overhead for Aja are incredible, but the bench press? Know plenty of dudes that could hit that bench press weight easy, but would probably not even come close on the other 2 x lifts. Is it due to Crossfit's lower emphasis on the bench press as a regular component of the WOD?

Comment #109 - Posted by: chris at October 31, 2011 6:28 AM

@ #98

A few things going on I think. Crossfit does not emphasize benching at all, so people who do not come from a lifting or football background will generally have weaker benches. Benching also has a lot to do with physiology; taller people with longer arms are not made to bench. Also, in the Froning video those are basically all illegal benches; your butt needs to stay on the bench for the lift to be legal.

Comment #110 - Posted by: Will B at October 31, 2011 8:25 AM

clean 185 pr
bp - 245 pr
ohs - 200 pr
45 yom @ 180lbs

Comment #111 - Posted by: Rob Hole at October 31, 2011 9:32 AM

Clean: 185
Bench Press: 255
Overhead Squat: 145
Total: 585

Smoked when I got to OH Squat. Not the best.

Comment #112 - Posted by: Will at October 31, 2011 9:48 AM

Did this yesterday, forgot to post.

Cleans- 165lbs
Bench- 195lbs
OHS- 95lbs PR

Limited on the OHS due to very limited ROM from previous broken wrist.

Comment #113 - Posted by: Josh Brehm at October 31, 2011 9:53 AM

Power Clean: 175lbs
Bench: 205lbs
OHS: 155lbs

I started with the weight overhead for the OHS instead of pressing the weight overhead

50 DU's for time
2:02

For some reason I've lost the rhythm for DU's lately very dissapointed in that time.

Comment #114 - Posted by: Fernando m/22/5'9/155 at October 31, 2011 10:14 AM

Clean: Squat 205, Power 225
Bench: 275
OHS: 145

Comment #115 - Posted by: therozfather at October 31, 2011 11:35 AM

cs 305 170
bp 280 152
ohs 255 165

Comment #116 - Posted by: jbark60 6'1" 200 at October 31, 2011 11:41 AM

M/34/6'3"/200

Clean: 225
Bench: 265
OHS: 215

Comment #117 - Posted by: Ben S at October 31, 2011 11:45 AM

188 clean (PR)
166 bench (PR?)
133 OHS (PR)
487 total

End of 3rd month of CF. Have not max benched in years, first attempt at max OHS, I was actually happy with the 133.

6 month goal is 600 lbs total.

M/37/

Comment #118 - Posted by: Phil at October 31, 2011 11:45 AM

Power Clean - 90kg (200#)
Bench Press - 110kg (245#)
OHS - 40kg (90#)

Chest was still really weak from the Tabata session yesterday. First time I have OHSed after shoulder injury.

Comment #119 - Posted by: Daniel at October 31, 2011 12:13 PM

m/27/6'/173

clean-245
bench-225
OH squat-145

felt good to move heavy weights after a week of crossfitting in a Holiday Inn gym... I obviously need to spend more time on bench and OH squats, but I'm really happy about how cleans went--today was a personal record by 25 pounds! 300 here I come!!

Comment #120 - Posted by: isujazzdog at October 31, 2011 1:14 PM

No bench at home, press instead

Clean: 155 (tied PR)
Press: 135 (tied PR)
OHS: 155 (PR by 30 pounds)

The hardest part of the OHS is just getting it locked out overhead, could do more with a stronger press. Something to work on.

m.38.155

Comment #121 - Posted by: brett_from_wylie at October 31, 2011 3:08 PM

Clean 185
OHS 200
Bench press 300

Total 685

Comment #122 - Posted by: Alan 5'8 168 at October 31, 2011 5:01 PM

M/34/5'4"/145lbs
Clean-200 lbs (pr)
Bench-225 lbs tied pr
OHS-175 lbs (PR)
600 total

Comment #123 - Posted by: Matt Burritt at October 31, 2011 5:18 PM

Clean - 185 (PR)
Bench - 235
OHS - 155

No spotter

Comment #124 - Posted by: mslo25 m/31/5'10"/160 at October 31, 2011 5:33 PM

benched 205 1RM, clean 175, OHS 165, PAC, Gary spot
12/6/10:
adjusted to 1RM OHS, Front Squat, Clean
165, 195, 175
Scott, Mia, Matt spotting

Comment #125 - Posted by: Ajax at October 31, 2011 5:49 PM

450

Comment #126 - Posted by: myles456 at October 31, 2011 8:14 PM

did this monday. 420 total

bench 180
clean 145
ohs 95

nowhere to go but up.

Comment #127 - Posted by: matt h 50 179# 1mar11 at October 31, 2011 9:51 PM

190 power clean PR
225 bench not good
155 ohs PR

Comment #128 - Posted by: preacherman at November 1, 2011 5:23 AM

Clean: 180#
Bench: 210#
Reverse overhead lunge: 135#

Comment #129 - Posted by: JFA at November 1, 2011 6:24 AM

blah blah.

i am totaly afraid of getting under the bar.

clean: 145, 155f

bench press: 195, 225 fail, 205 fail; wanted 225

ohs: ran out of time, did a few at 45#...

and i live to fight another day.

Comment #130 - Posted by: robS at November 1, 2011 6:47 AM

Clean 185 195 f
Bench 235 but did it on the smith machine at dsu since I didn't have anybody to spot me
OHS 85...I'm trying to really do it right and it's not easy

Comment #131 - Posted by: Cleveland at November 1, 2011 7:50 AM

Only time for Clean.

235 squat clean

Comment #132 - Posted by: ferb 181# at November 1, 2011 7:55 AM

2011-11-01: 645 (215,215,215pr)Chest cold. BW164.
2010-12-04: 637 (220,230,187)
2010-01-26: 610 (210,230,170) BW168.

Comment #133 - Posted by: gs at November 1, 2011 9:49 AM

I normally only post my workouts, but that Jefferson quote is just obviously wrong on its face.

The Founders were not into a lot of navel-gazing about "mental attitude".

This quote was first seen in print in 1948, according to monticello.org. It has never been found in Jefferson's writings. See http://www.monticello.org/site/jefferson/nothing-can-stop-man-right-mental-attitude-quotation

Here's a real Founder-type quote, Poor Richard (Benjamin Franklin) from 1747:

"Strive to be the greatest Man in your Country, and you may be disappointed; Strive to be the best, and you may succeed: He may well win the race that runs by himself."

Comment #134 - Posted by: David Burns at November 1, 2011 11:06 AM

M/33/5'9"/150

Did this 2 days ago. 3 attempts on each.

Clean: 195 (185, 195, Fail@200)
Bench: 185 (185, Fail@190, 175)
OHS: 155 (145, 155, Fail@160)


Comment #135 - Posted by: Antun Karlovac at November 1, 2011 1:43 PM

Crossfit warmup followed by WOD as rx'd

Clean 165
BP 200
OH Squat 155

Comment #136 - Posted by: Karsk (58 M 5'9" 175) at November 1, 2011 2:21 PM

205-235-185

Comment #137 - Posted by: mlt at November 1, 2011 2:52 PM

255-305-255

Comment #138 - Posted by: amped 37/M/195/6' at November 1, 2011 4:46 PM

28/m/5'11"/185to190
CL=245(almost had 260)
BP=225(no spotter so stopped here)
OHS=245
Total=715(PR)

Felt pretty good today!

Comment #139 - Posted by: justaman - liberty, sc at November 1, 2011 5:50 PM

165 clean, 195 bench, 205 squat (mis-read). 1k row wu 4:00

Comment #140 - Posted by: kevin o at November 1, 2011 7:19 PM

Jeff @ work
7x1 Squat clean instead.
205-225-230-235-235-240-240

Comment #141 - Posted by: Jeff & Charity @ CF Snohomish at November 1, 2011 9:34 PM

Cleaned bar + 45 kilograms.
Benched 230 pounds.
Overhead bar + 30 kilograms.

Comment #142 - Posted by: seigs at November 1, 2011 10:35 PM

ovs 75 kg ugly, 70 kg pretty
clean - 85 kg (squat)
bench - 96 kg terrible all time max 112 kg

Comment #143 - Posted by: Mik at November 2, 2011 2:28 AM

Power clean:175 (PR)

Bench:215

OH squat:155 (PR)

Comment #144 - Posted by: DaveP at November 2, 2011 6:32 AM

215 clean (pr)
175 bench (pr) first time ever benching bodyweight
175 ohs

565 total

Comment #145 - Posted by: Raph at November 2, 2011 11:01 AM

Clean-235 bench-275 ohs-235=745

Comment #146 - Posted by: Jeff at November 2, 2011 11:37 AM

TTU has some strong people. With that being said, anyone else notice all the butts coming off the bench during each bench press (with the exception of the female)? Personally, I don't think those should count. You'll get a red light in a powerlifting meet if your butt comes off the bench, just like you would if you didn't squat low enough.

Food for thought, that's all.

Comment #147 - Posted by: BrianG at November 2, 2011 6:29 PM

Clean: 185 PR!
BP: 225.
OHS: 135.

Comment #148 - Posted by: Xman at November 2, 2011 8:46 PM

215+245+125=585

Comment #149 - Posted by: cort at November 3, 2011 9:47 AM

Squat clean: 245 - 265 (fail) - 265 (fail)
Bench press: 225 - 240 - 250
OH squat: 205 - 215 - 225 (fail)

Total: 710 (PR)

85 pound PR, but it's been well over a year since I did this one. Did not feel strong in the pull today for cleans. Very happy with bench - I haven't benched 250 since I was in my 20's. Biggest improvement was in OHS. And should have had 225 today. Next time for sure.

Comment #150 - Posted by: Mel/38m/5'10"/175 at November 3, 2011 2:06 PM

Clean: 205 (f) did 200
Bench: 215
Ohs: 105

Comment #151 - Posted by: al deezy at November 3, 2011 3:57 PM

Clean 245 255(f)
OHS 225 245 (f) tired from OH walks yesterday
Bench 300 310 (f)

Total 770

Comment #152 - Posted by: JoeR at November 4, 2011 4:29 AM

clean 215 lbs
bench 305 lbs (nobody to spot me, not PR)
OHS 175 lbs (some work to do on some of these CF movements)

male, 38 years, 5'10", 200 lbs

Comment #153 - Posted by: Dave at November 4, 2011 8:43 AM

Power clean - 90 (chickened out of 92.5 twice)
Bench - 85 (failed 90 twice, anterior delts killing from 1st week of crossfit hertford)
OHS - no starter with ridiculously tight shoulders

Comment #154 - Posted by: Jack - Hitchin at November 4, 2011 10:06 AM

m/37/5'9/179
CFWU-2. Shortcut to catch up w/Bob. Superman. Row500m.
Clean 225
BP 250. Failed @ 260. Disapp since 250 went up so easily.
OHS-185
660 ttl
Disapp on 1st 2 reps. Not steady at all. Much better on 3rd. Push up from lats to be more steady.
12/4/10:
215 sq clean
255 BP - May have been able to go higher w/better tech. Dropped weight too far up chest.
180 OHS. Failed twice @190.
650 TTL
1/26/10:
Sq Clean-205
BP - 240
OHS - 175
620 ttl

Comment #155 - Posted by: jrm at November 6, 2011 6:42 PM

Clean - 240lbs (pr)
Bench - 280lbs (pr)
OHS - 230lbs (pr)

Comment #156 - Posted by: Kevin: M/195/6'/40 at November 7, 2011 2:03 PM

Clean - 205lbs
BP - 275lbs
OHS - 175lbs

Comment #157 - Posted by: Casey at November 8, 2011 5:15 PM

Clean: 125
Bench: 140
OHS: 90

Total: 355

Comment #158 - Posted by: JFitz at November 9, 2011 2:40 PM

Power clean: 205 (PR) [squat clean @ 185#]
Bench: 225 (matched previous PR)
OH squat: 185 (matched previous PR)

Comment #159 - Posted by: SF at November 10, 2011 8:23 AM

43/m/176cm/72kg

Squat clean: 95kg PR
Bench press: 105kg
OHS: 65kg

Total: 265kg PR (last time 85/110/60=255kg)

Comment #160 - Posted by: Memuc at November 10, 2011 12:11 PM

27/m/170

bench press
185
205
225
245 (fail)

squat:
135
155
175

preacher's bench curl:
50x7
had to quit due to pain in right wrist

cool down:
worked on double under form
60 sit ups

Comment #161 - Posted by: jaybrium at November 12, 2011 12:32 PM

135-155-185-195-205(pr)
135-185-205-225
95-105-115(f)

Comment #162 - Posted by: Jeff Gebbie at November 14, 2011 6:47 PM

225lb Clean, 235lb Bench Press, 145lb OHS

Comment #163 - Posted by: fathertyme M/33/6'/170 at November 15, 2011 12:09 PM

800 total. 285 clean, 400 bench, 115 OH squat

Comment #164 - Posted by: William at November 15, 2011 5:13 PM

Subbed press for bench.
CL: 125,135,145,150
SP: 95,105,115,120
OHSQ: 75,80,85,90

Comment #165 - Posted by: Harpo m/44/5'7"/145 at November 22, 2011 3:01 PM

513 (+18) - 01.12.11 - C 72.5k/160lbs pb, B 95k/210lbs, O 65k/143lbs. could do more on C.

finished with 1k+ swim.

495 - 17.12.10 - C 70k/155lbs, B 100k/220lbs O 55k/120lbs

Comment #166 - Posted by: zenoperegrinus at December 1, 2011 6:05 AM

as rx'd
clean- 225-235-245 off a knee. bad form
bench-265-275-285
ohs-245-255f-255f dont think i went to proper depth.

not really happy with today. gonna go through a stregth cycle soon

Comment #167 - Posted by: cheflin at December 5, 2011 6:04 PM

clean - 215lb
bench - 245lb
ohs - just worked on form

Comment #168 - Posted by: jbyroads at December 16, 2011 3:01 PM

m/33/170lb/5'8"

clean - 225lb (squat clean)
bench - 225lb
OHS - 215lb (10lb PR)

Comment #169 - Posted by: Adam Hamm at December 19, 2011 2:12 PM

C-165
BP-205
OHS-125

Comment #170 - Posted by: chavez at February 24, 2012 2:49 PM

M/41/5'11"/205

185# c
255# bp
115# oh

555# total

Comment #171 - Posted by: Pjduenas at February 25, 2012 6:16 AM

subbed weighted dips, 5x3

35, 40, 45, 50, 55(f)

Comment #172 - Posted by: Manchild at March 3, 2012 1:53 PM

BP: 250 (PR)
PC: 225 (PR)
OHS:185 -- fail at 205. try 195 next time.

Comment #173 - Posted by: sr at October 29, 2012 2:28 PM
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