October 30, 2011
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.
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."
Posted by Pukie at October 30, 2011 5:00 PM
- Thomas Jefferson
There's nothing better than a 3 rep Sunday! :-)
Rich OHS more than he clean/bench..wow. And look at those numbers. Now that's the definition of a well rounded athlete.
Awe great... Gotta figure out what weight to warmup with on these without exhausting myself.
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
I wish there was a video of Froning doing this WOD. It would be awesome to see
I cannot fathom a 345 OHS. Wow indeed pancakes!
That's a nice Weber grill.
Jefferson would know as he had a good dose of each.
Rich redid this workout, and did a 360 lb OHS this past Thursday. And there is a video of that!
Like it! George, tell me about your hardware. I have a pergola that your pull-up bar would be ideal for.
@Donavan- where is the video of Rich? Can you give me a link to it please?
Sent it into Mainsite late. Will be up on Crossfit Cookeville soon. Probably tomorrow morning.
Do you work up to a 1 RM, or is it only 1 rep per lift?
Pull-up bar was fabricated individually as is most of my home equipment.
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.
@ 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.
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
I am impressed by that video. Strong lifts all around.
CrossFit Cookeville: You guys are animals! I can't wait to come visit in November.
Rich got 360 OHS in the video.
Rich Froning, 360 pound overhead squat! Way to represent! -God bless you brother.
Good to see Rich representing Tennessee on here.
just curious, do you guys do the same kind of warm up on power days?
Insane video, cant imagine ever holding that much weight over my head.
Did you guys get you're 1rm this high from just following the WOD?
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!
bench press 120lb
overhead squat 45lb
Crossfit Sri Ram Ashram, India
Clean - 90kg
Bench - 70kg
OHS - 90kg
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
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.
195 ohs (steel plates so no dropping really hurt)
I hope Dad and kids all locked out and got their chins over their hands! Great photo. Go CrossFit Dads!
Clean 40 lb dumbells
Bench 55 lbs dumbells
Ohs 35 lbs dumbells
only had dumbells what is this comparible
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.
Aja Video was great!! Very cool! And Impressive totals!!
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."
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!
Clean 127kg pr
Bench 125kg pr
OHS 132kg pr
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.
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!
Looking forward to this one... OHS is a serious goat of mine.
Power clean: 210 lbs
Bench: 200 lbs
Overhead squat: 220 lbs
M/17/150 lbs/5' 10"
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.
Musings banging around somewhere...
Clean 220 (PR)
OHS 180 (PR) - limited by jerk
Weighted pushup - 162# (2 kids + vest), no bench
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
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.
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.
Power Clean 115
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
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.
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.
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.
225 clean, 225 bench, 185 OHS
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.
OHS 185 :(
All pr's though.
Been bodybuilding for past 5 years, hence the high BP and low skill exercises. Gotta practice!!!
Aja's Halloween video was hilarious! That guy is a beast. Love the overalls "singlet".
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.
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.
OHS- 135lbs (shoulder flexibility is my downfall!)
PC were lacking today.
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...
225, 225, and 225
weighing 165, age 46
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.
Today I did a met com instead of heavy stuff as I've been feeling unaligned and twisted up.
4 rounds of:
5 squat cleans 95#
10 parallette push ups
15 kb swing 1.5 pood
pc 150, 170f, 160
bp 190, 200, 210f
ohs 80, 90, 100f
Congrats on the kipping Julie.
Damn..Aja throws that weight up on the OHS like nothing! Strong mofo!
Breath Ladder 35lb kettle bell - got to 8, finally!
Power clean 275
Overhead squat 155(feels like my shoulders are going to tear out of socket):(
mas- good effort! Especially on the bench.
Julie- looks like you have it figured out now!
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.
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.
power clean - 210
bench - 270
ohs - 170
As Rxed (woo-hoo!)
NO BUMPERS, NO SPOT , NO EXCUSE NEED TO WORK!
32 yom, 185 lbs
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.
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.
Hang clean 215
Oh squat 175
OH squat 275
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.
Inspiring, M Carter @ 37. I keep running to 1x / month and row instead.
Clean - 205 lbs
Bench - 205 lbs
OHS - 75 lbs
Clean 225 lbs (pr)
Bench 215 lbs
OHS 175 lbs
Dont know what happened with OHS
I always st8 cold shower for as long as I can stand it. Seems to work... That and Advil.
Clean: 183 lbs
Bench: 205 lbs
OHS: Can't squat low enough yet, so no max
175 (pr is 185)
135 (focus on technique)
100126 - Squat Clean 235, Bench 215, OHS 215 = 665 lbs
@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.
155 OH Squat
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.
overhead squat: 135
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.
Clean(still suck at the squat,racked 275 but couldnt get up on the squat): 265pr
Cant wait to do this again; need 1000# total
3mile 2415for am pt
Must work on clean
OHS felt strong will need to do more weight go up 10
That Aja Barto video is freakin awesome! Great job!
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!
205 lb Clean
265 lb Bench
205 lb OHS
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?
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.
clean 185 pr
bp - 245 pr
ohs - 200 pr
45 yom @ 180lbs
Bench Press: 255
Overhead Squat: 145
Smoked when I got to OH Squat. Not the best.
Did this yesterday, forgot to post.
OHS- 95lbs PR
Limited on the OHS due to very limited ROM from previous broken wrist.
Power Clean: 175lbs
I started with the weight overhead for the OHS instead of pressing the weight overhead
50 DU's for time
For some reason I've lost the rhythm for DU's lately very dissapointed in that time.
Clean: Squat 205, Power 225
cs 305 170
bp 280 152
ohs 255 165
188 clean (PR)
166 bench (PR?)
133 OHS (PR)
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.
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.
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!!
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.
Bench press 300
Clean-200 lbs (pr)
Bench-225 lbs tied pr
OHS-175 lbs (PR)
Clean - 185 (PR)
Bench - 235
OHS - 155
benched 205 1RM, clean 175, OHS 165, PAC, Gary spot
adjusted to 1RM OHS, Front Squat, Clean
165, 195, 175
Scott, Mia, Matt spotting
did this monday. 420 total
nowhere to go but up.
190 power clean PR
225 bench not good
155 ohs PR
Reverse overhead lunge: 135#
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.
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
Only time for Clean.
235 squat clean
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.
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."
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)
Crossfit warmup followed by WOD as rx'd
OH Squat 155
CL=245(almost had 260)
BP=225(no spotter so stopped here)
Felt pretty good today!
165 clean, 195 bench, 205 squat (mis-read). 1k row wu 4:00
Jeff @ work
7x1 Squat clean instead.
Cleaned bar + 45 kilograms.
Benched 230 pounds.
Overhead bar + 30 kilograms.
ovs 75 kg ugly, 70 kg pretty
clean - 85 kg (squat)
bench - 96 kg terrible all time max 112 kg
Power clean:175 (PR)
OH squat:155 (PR)
215 clean (pr)
175 bench (pr) first time ever benching bodyweight
Clean-235 bench-275 ohs-235=745
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.
Clean: 185 PR!
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.
Clean: 205 (f) did 200
Clean 245 255(f)
OHS 225 245 (f) tired from OH walks yesterday
Bench 300 310 (f)
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
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
CFWU-2. Shortcut to catch up w/Bob. Superman. Row500m.
BP 250. Failed @ 260. Disapp since 250 went up so easily.
Disapp on 1st 2 reps. Not steady at all. Much better on 3rd. Push up from lats to be more steady.
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.
BP - 240
OHS - 175
Clean - 240lbs (pr)
Bench - 280lbs (pr)
OHS - 230lbs (pr)
Clean - 205lbs
BP - 275lbs
OHS - 175lbs
Power clean: 205 (PR) [squat clean @ 185#]
Bench: 225 (matched previous PR)
OH squat: 185 (matched previous PR)
Squat clean: 95kg PR
Bench press: 105kg
Total: 265kg PR (last time 85/110/60=255kg)
preacher's bench curl:
had to quit due to pain in right wrist
worked on double under form
60 sit ups
225lb Clean, 235lb Bench Press, 145lb OHS
800 total. 285 clean, 400 bench, 115 OH squat
Subbed press for bench.
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
clean- 225-235-245 off a knee. bad form
ohs-245-255f-255f dont think i went to proper depth.
not really happy with today. gonna go through a stregth cycle soon
clean - 215lb
bench - 245lb
ohs - just worked on form
clean - 225lb (squat clean)
bench - 225lb
OHS - 215lb (10lb PR)
subbed weighted dips, 5x3
35, 40, 45, 50, 55(f)
BP: 250 (PR)
PC: 225 (PR)
OHS:185 -- fail at 205. try 195 next time.