I started CF just a week ago. I'm 17 years old and not at all short or stocky or thick. Would it still be wise to load up a heavy load for this workout? Should I go with lighter loads, or because of my young(er) age do more reps per set? Thanks in advance guys!

Crossfit SouthSide in Jacksonville was the best experience ever! Thanks so much for the help trainers and friends that came!

CrossFit SouthSide was the best certification class ever! I learned so much and met some new people! Thanks to the trainers, it made my experience amazing!

The CrossFit Level 1 Cert. at CrossFit Atlanta with Mike, Chuck, Andy, Bethanie, Christmas, and Leah was by far the most well run, most organized, and most personal learning experience I have ever had! More information was delivered, reinforced, and assessed in two days than most any educational setting I have ever been a part of. Thank you CrossFit and CrossFit Atlanta. Great job!

I had a great time at CrossFit Atlanta this weekend. I learned a lot of information in a short amount of time. Thanks to all of the instructors who did an excellent job.

My level 1 was by far one of the greatest experiences of my life. I learned so much and met some great people! Thank you Eric, Connor, Zach, Chris and especially Katie Hogan!!!!!!

@1: A responsible coach or trainer would have you learn the movement w/PVC pipe or broomstick and demonstrate it to them before they would ever let you touch a weighted bar. Regardles of your youth or possible raw strength best way to get hurt is incorrect form and lack of knowledge and ability to apply same(skill) in executing movements correctly. You may end up doing the movement 100 times or more w/ PVC pipe before you ever touch a weighted bar. Hook up @ Cross Fit box and/or study Coach Burgener and Coach Rippetoe if you desire to succeed. Welcome and good luck!

I want to thank all the trainers at the crossfit southie level 1 cert fot the best weekend of my crossfit life! I feel I have A great foundation to achive my goal of becoming A coach. I hope one day I can use the tools you gave me this weekend to have the same effect on just one person as you all did on me. 3 2 1 GO!
P.S Jess, Thanks for the new nickname "Speed" Gonna try to get it to catch on at my box!

CFL1 at CFATL was boss. Mike G. was fantastic. Christmas, Bethany, and Leah are great teachers/trainers, fit, and beautiful. I soaked up every word that came out of Chuck's mouth, and I hope I'm as jacked as Coach Andy when I'm 50!

I can't wait for coaches prep, CF gymnastics, CF mobility, and level II!

...I'm so much sweatier than everyone else in that picture...haha

Crossfit Level 1 training in Atlanta was an incredible experience. The information is so valuable, not just what was taught from the text book but to see it live and have a chance to practice coaching it live as well. The movements were broken down in such a way that it took a complicated move and made it understandable and teachable. I loved working with each and every coach. They were all very personable, some very funny and made what could have been a long, tedious two days, very enjoyable and a great time! Thanks to all of you! :)

Oh, and Christmas - I know I said I hoped for Miranda, but your $100 in the butt cheeks / give the bar some lovin' analogy won me over! You were great! Thanks!

#1, I would say the load you do depends on your form. Even if you're strong enough to lift a heavy load but do it with poor form you may hurt yourself. This wod is designed so you can get your one rep max.......safely. If your form is good, go for it. If not work on that first. I didn't try heavy loads on most of the Olympic lifts until I worked on my form first. Just my 2 cents.

Had a great time in Chandler. One of the best experiences ever. Great seminar and tons of information. It was well run and well worth it. It Makes me want to learn more and do more seminars! Thanks!!

CF Atlanta cert this weekend was awesome! Mike G, bethanie, chuck, Andy, Xmas, and Leah were all great teachers!!!

YuvalA, if you are new to the movements, start with just the barbell or a PVC pipe to learn the movement. If you've done the clean and jerk before, then go with what you are comfortable lifting.

I typed this once, but it seems it did not show up, so I'll try again, if it shows twice sorry! My experience at CF L1 training in Atlanta was amazing. The information I was taught was very valuable, not just from the text, but to see it live and practice coaching it live helped so much. The movements were broken down in such a way that even the most complicated move was easy to understand, perform and gave me the understanding on how to coach it. The trainers were all very personable and fun. They made what could have been a very tedious two days very enjoyable and a great time. Thanks again!

Level 1 cert at crossfit atl this weekend was absolutely the best training I have had in my 13 years of training. I have other certs but nothing compares. Christmas, Chuck, Mike G, Bethany, Leah...you guys were awesome! I hated to see it end.

Comment #1 YuvaIA: this workout should be heavy. One rep, ideally working up in weight each round, rest to recovery after each. Welcome to Crossfit. Good luck.

Level 1 cert at CFAtlanta was incredible! I left very motivated and feeling much more knowledgable of the art I will now attempt to coach. Mike G, Chuck, Andy, Bethany, Xmas and Leah were spot on and extremely engaging teachers and friends. Wish we had more time to learn from them! "DO WE HAVE MOTIVATION UNBEKNOWNST TO MANKIND?!?!" "HELL YEAH!!!"

Level one cert at southside-jacksonville rocked. Loved the trainers and athetes. Hope to hear from some of you. Search me on facebook! Cheers to all of you guys!

Just in case anyone was wondering, I have enthusiasm unknown to the world! The CF Atlanta Level 1 Certification with Mike and Bethany G., Chuck, Andy, Leah, and Christmas was very informative... I'd been Xfitting for 4 years now, and working @ Crossfit CHF (but unable to train, because I wasn't certified). You guys have enabled me to do what I love: COACH folks in order to increase work capacity over broad time and mobile domain through constantly varied, high intensity, functional movements. HELL YEAH!

RE: Comment #1

If you have been Crossfitting for only ONE week, I *do not* advise you to load heavy on this left. I would keep it at one rep, and concentrate highly on technique and form. Going heavy with bad form will *not* make you better. The weight will come eventually, so keep the load light for now while you learn the movement.

Start with a weight that you feel does not overwhelm you, and stick with that while you train your mind to understand the technique of it.

Thank you Norcal Crossfit and all the great trainers from HQ. The weekend of training and learning was awesome

I've been crossfitting alone for over three years, and until this weekend at CF Maximus in Lexington, KY, I'd never been coached. Kurtis, Doug, Joe, Keith, Russell, and Lindsey are amazing athletes and coaches. They made everything very simple to understand and were able to answer every question efficiently. Also, they had great patience in teaching us the proper movements and excellent cues to help us correct mistakes. Honestly, one of the best experiences in my life. Makes me wish I was doing it again next weekend. Proud to be a crossfitter.

Big shout out to the instructors at CF Atlanta L1 cert! Mike G. And his team were amazing! The past 48 hrs were Incredibly rewarding. Can't wait to put the stuff I learned to practice!

People from CrossFit SS (SouthSide) in Jacksonville, I have our picture only on my Facebook, here is the link to my page if you wanna get it, and tag yourself in it too.

http://www.facebook.com/#!/Anthony.Whitehead09

CF Atlanta was an excellent experience this weekend. Mike G. and his team delivered complex concepts and materials in a way that was easy to digest and put into practice. Extremely professional crew and operation. Thanks to CF Atl. for use of the facility. I would recommend L1 to anyone interested in training athletes or just becoming a better athlete yourself.HELL YEAH!!!

Eric "E-Z-E" O'Connor is a bad ass instructor! We're gonna get 100% pass rate with him and his incredible team of trainers!! Thanks again to all of you, and to all the my peers that were in attendance as well. Missing Easter with the family was a bummer but at least I spent it with GREAT people!

Each instructor at the Chandler L1 was terrific: authoritative, clear, well-prepared, easy to understand and charismatic.Thanks to Eric, Dave, Chris, Katie, Connor and the other good-looking guy whose name I can't remember for an informative weekend, well worth the 2,000 mille drive.

Seen a lot of posts about peoples level 1's but no one has repped Crossfit Southie. Great time, great instructors. Can't thank you guys enough. "Show em' what you workin' with!" Thanks Jen!

CF ATLANTA Rocks! Mike G, Bethany, Chuck, Christmas,Andy and Leah are great teachers and trainers! FUN TIMES! Rewarding Cert because this team is very passionate about CrossFit!

Awesome weekend at Crossfit Atlanta! Thanks to all te coaches for sharing their knowledge! I recommend the level 1 course to everyone!!

CFL1 course at crossfit Atlanta was awesome! Mike G. and his staff were amazing. Thank- you so much

The Coaches Prep Course at US CrossFit was a great experience! As an experienced trainer, it was very cool to get feedback in a comfortable environment. Huge thanks to Bozeman, Miranda, and Erik!

Cf level 1 in Chandler was awesome! Thanks training staff for one of the best experiences ever! I look forward to learning more and more from this great community. I love CrossFit!

Eric & Crew @ CF Forever Strong- A big thank you for spending your Easter weekend away from your families and friends to share your knowledge and experience with us! I made some new friends, learned a lot and had some fun! I was very impressed, you all did a tremendous job! I found my "side butt", will work on "keeping my knees back" and promise to help all the "home-schoolers" out there with their med ball cleans! ;)

Best wishes and my the next CFL1 class laugh at "ALL" your jokes...

Need help dealing with "hot Hands" I think my hands are just fat and so I am constantly ripping skin. I chalk up a lot and, tried tape, been trying to avoid gloves, any tips? anything will help!

115-135-155-165-185(F)-185-195(F, cleaned, but could not jer)-195(F, could not even clean)

@ yuvala... I think it depends on hiw comfortable you are with the olympic lifts. If you arent, I would suggest working on the lift at lighter loads or break it up into parts. You could work on your form by breaking the movement into a dbl overhand grip deadlift, hang clean, and a push jerk. In this situation I would recommend working on for e.g. Neutral body position and externaly rotating the shoulders. Try doing 3 sets of 6-10 reps of each movement keeping good form. Then if you are comfortable moving more weigh try a set or two heavy without overahooting your range. Depending on development 17 should be fine time for this type of lifting just know your limits. Hopefully this helps. Form first...good luck training ... Go hard but be safe.

135-155-165-165-175(f)-175(f)
New to crossfit and Olympic lifting. More of a push jerk at the top rather than a proper jerk.

135-155-165-165-175(f)-175(f)
New to crossfit and Olympic lifts. More of a push jerk at the top rather than a proper jerk. Technique needs work.

Great experience this weekend at the level-1 in Chandler AZ. Besides being awesome athletes the coaching staff was amazing at teaching the material. Each coach brought a different dynamic but all was awesome. Thanks again for spending Easter weekend with us and sharing your knowledge. ~Alex Liu

The Level 1 @ Crossfit Atlanta was awesome. BIG HELL YEAH!!! The coaching from Mike G, Chuck, Andy, Bethanie, Leah and Xmas was killer. Got one PR on the weekend with a strict muscle up. Learned so much and can't wait to share the wealth with my students. This was my first Crossfit cert. of any kind but for sure want be the last. Big props to the crew you rule.....

And what was up with the were we all saying in that picture cause everybody had their mouth open.. That's great.

Sorry for the double post.

Thanks everyone for the awesome tips. I'll work a bit only w/ the barbell, make sure my form is perfect, before moving up to heavier loads that I still feel comfortable with (I'm thinking around 80#). I'll make sure to maintain my form. Again, thanks guys!

Thanks to all the CF instructors and Level 1 CF Sthlm course participants! You are awesome!!! Keep your backs straight, your insuline low;) and come to Warsaw one day!!! Crossfit - nie ma opierdalania;)! Micha?;)

70-80-85-90-95 failed on jerk repeatedly-100 failed on clean

Terrible performance. Tried to max on bench after this and only lifted 106. Very weak, probably because of the heavy exertion of the mountain bike race yesterday. Nevertheless, I need to tighten up my diet a bit.

105-115-125-135-145-150pr-135

Great experience at CF ATL. Thanks to all the Coaches for your time and knowledge.

HELL YEAH!

CF L1 course at CF Atlanta was a great Experience. All the instructors was amazing but this One lil Bully/Mean instructor Christmas.. Jk I learned a lot and ready to apply it to my training.

m/43/5'6"/145

135-145-145-145-145-150-150

M/28/6'1"/197

155-155-175-175-185-195-205-215(F)

Will get 215 next time for sure

I have been doing crossfit on and off for the past 7 years and never had any formal training on the movements and concepts. After attending the Crossfit Level 1 @crossfit atlanta it all came together and makes sense. The crew there was by far the most professional group of trainers I have ever had the pleasure of being around for a two day event. I feel very confident that no matter anyone's experience with crossfit they could attend this two day course and get something out of it. Thanks to everyone, Mike G, Christmas, Leah,Bethany, Chuck, and Andy

Thanks Guys

HELL YEAH!!!!

m/24/5'9"/187

110-135-145-155-165-175-185

could definitely go higher but shoulders are in pain when getting past 165

I was a CF Southie this weekend and it was great! I don't go to a cf gym at all (2 great people show me alot at my gym) so it was nice to have the coaches there to help me with my movements. Austin , James and all the coaches are great people! I'm glad I did this for me ! Everyone who took the course with me good luck with your cf training!

Had a blast at the Level 1 Cert in ATL this weekend. I'm walking funny this morning because of it but that's the price you pay. All the trainers were top notch. I can imagine it would be the same as being at a NFL Football camp with the Falcons, Mike G and the rest of the Coaches were as Professional as any athletes out there and as impressive. Chuck should really think about doing some "Tony Robbins" seminars and make some serious coin, that guy is the best public speaker I have ever heard. Coach Hendel was a damn drill Srg, I like that, very motivating. Bethany had the best coaching cue's I've come across yet. Leah was on top of her game and Christmas was the gift that kept on giving. Headquarters should get some uglier trainers though...hard to concentrate! I'm definitely smarter than I was before the weekend...this from a guy who already thinks he knows it ALL! Thanks, guys.

Clay

Another big thanks to Mike G, Chuck, Xmas, Bethanie, Andy, and Leah along with CF Atlanta for lending their box. It was a great weekend with amazing coaches. Their knowledge and experience in the sport of fitness was unquestionable. I just wish it was longer....HELL YEAH

Okay, I did something similar yesterday as a sub for the wod[ready to get back to running, just not pushing it]. I need work on my form. What is the best way to ensure your using the jump to its full effect before activating your arms? That is my issue and I am working on it

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

FOB Salerno

185, 205, 215, 225, 230, 235, 235

Had a great time at the CFL1 course at CF Forever Strong, AZ. The trainers were very informative and passionate at what they were teaching. I learned a ton about all of the movements and CrossFit in general. Thanks to Eric and his crew for an awesome weekend.

135-145-155-165-175-180-185

85/95/105/115/125/125/135 (Barely did that last rep)

Level 1 trainer cert in Boston at CrossFit Southie was an experience of a lifetime!! We had the BEST group of coaches I could have ever asked for - thank you SO much guys! It was an unforgettable experience and I learned so much about CF and myself.

CF Level 1 course at CF Atlanta was an amazing experience. The trainers were awesome and I was able to refine and/or relearn movements that I already thought I had down. So pumped. Can't wait to share what I know with others at my box.

The CrossFit Level 1 course at CrossFit Atlanta with Mike, Chuck, Andy, Bethanie, Christmas, and Leah was a blast! Thanks for being patient and sharing with us, you guys are great! I think the two people from CrossFit Nashville on the left side of the picture definitely look like the "special" kids from the class. If you guys are ever in Nashville give me a shout or shoot me an email. 224-595-6132 slott25@comcast.net

Sean

m/28/69"/180

95-105-115-125-135(f)-125-125 (f)

Week 7 of crossfit. Completely oblivious to olympic lifts. Struggling with this lift. Do i drop the pelvis under knee with the clean?

CF Level 1 at Crossfit Atlanta was top notch. Great trainers and great enthusiasm. Watching the instructors crush those lunch-time WODs was amazing...

95-110-130-145-155-170-175. Then 12 sets back lifts and 9 sets biceps.

155
165
175
185
190 (failed on jerk)
190 (failed on jerk)

Big shout out to the Mike G, Chuck, Xmas, Bethanie, Andy, and Leah for all the help this weekend at the CF Atlanta cert. The experience and knowledge of these six trainers combined was unreal. It was such a positive experience; I only wish the weekend was longer. Do I have enthusiam unknown to mankind? HELL YEAH!

M/25/191/5'9"

135-165-185-205-215(f)-210-215

Thanks to all the trainers at the CrossFit Atlanta Level 1 Cert. Awesome experience. I learned a ton.

Hell Yea, CFATL! MikeG, Bethanie, Christmas, Andy, Chuck & Leah - you all did a tremendous job. The information was presented in an entertaining and educational manner and your passion for CrossFit was apparent. All of us from CFNashville are pumped to take what we learned and apply it in the box. It goes without saying - if you're ever in the area, look us up!
-Devin
PS: "I JUST TOOK THREE REPS AWAY!" - Christmas

CFAtlanta training was an awsome experience! The trainers were GREAT teachers.... I learned SO MUCH in such a short amount of time. The unique tips that each trainer shared to help us remember and "get it" was my favorite part and most helpful.... humping the bar, oompa loompa jump, taking the money with your butt, stripper move deadlift, biscuits, etc.... good times, good memories. Thanks to all!

CrossFit Atlanta was great! I learned so much on mechanics, consistency and intensity and the reasoning behind it. Great instruction.

Thank you to our freaking amazing CF instructors in Chandler this weekend. Nothing like being trained by the best! Thank you for the great information, giving me information to help me perform better, diet, and re-commit to the CF workout. I LOVE CrossFIT, love the community, love the family atmosphere! Thank you for your time and dedication to the program and to us. Best 2 days I've ever spend with a room full of strangers!

This weekend cert training in Chandler was absolutely AMAZING! Any question was answered that was asked and all the trainers made you feel like they knew you forever when you would approach them. It was a very safe environment and the knowledge that is handed over is unbelievable! Not only does my body ache from all the drills but my brain is still exploding from all the info!!!!!! THANK YOU to all the trainers: Zach, Eric, Connor, Chris, Dave and Katie! You are all hella awesome, amazing athletes and most importantly GOOD PEEPS!

Great Level 1 Cert at CF ATL. Thanks to all the trainers for their time and knowledge.

CF Level 1 at STHLM Sweden - Fantastic Weekend!! Big thanks to the CF Instructorsand all the guys and girls on the course with me!
High Five! Chest Pump!

m/54/73"/215

125-145-165-170-175(f)-165-165

Thanks to Joe and all the staff at the Jacksonville SS L1. Great ambassadors to Crossfit!

The CrossFit Atlanta Cert. Course exceeded my expectations. We had a great group and the instructors were extremely good and very knowledgeable and were very professional. HELL YEAH! Great Job folks!

145, 145, 155, 165, 175 , 195, 200

155
185
205
225
235
240(f)

M/31/185 135 140 145 150 155 155 160 First attempts at clean and jerk. Have to work on the timing. Thank you.

F/42/177/5'11"

Clean and Jerks

115-135-135-135-145-145-145

My jerks are so slow and non-explosive... I really need to work on them..... Got fed up....

And I continued with cleans

155-165-170-175-180-185(pr)

Then I psyched myself out and couldn't get 190 even though 185 felt so easy.

Finally... A pr for my cleans... It's been 2 years coming.

Level 1 Trainer course @ Crossfit Forever Strong in Phx was awesome. Thanks Eric, Dave, Zach, Chris, Connor and Katie. In addition to being unbelievable athletes, the trainers proved to be equally awesome coaches.

Cheers,
Rob

Carole
F/53/5'6"/138

Rowed for a half hour.

Kevin
M/53/5'11"/175

Made up "Pheezy" this morning. Results posted there. Will make up the clean and jerks as soon as I recover. Probably Wednesday.

Nice PR Julie!

M/27/72"/225

185
205
225(f)
225
235
245

Thanks for CF C1 @ CF STHLM! A great weekend and thanks everybody for the help to achieve my first MU!
Stefan

155-165-175-185-195-205-210

PR 210!

M/41.5/205/76.5

M/34/6'1"/195

135-155-165-175-185-195-205

120# 7 times. Need more weight to push more.

2012-04-08: 220. 195 cool down.
2012-02-01: 220
2011-12-03: 215
2011-06-17: 210
2011-02-13: 205
2010-05-23: 185 
2009-11-12: 195 
2009-09-05: 175

28/m/5'11"/188
95-115-135-155-185-205-225-255(fff)

Failed on squat clean. Can't get past this.

Sean 185 /PR was 205
Lorie 70 /PR was 75

m/50/69"/130

6.37 mile run: 52:34

45,65,75,85,95,105(f),100 Still weak but my form is getting better and I'm getting deeper in the squat. Making progress.

F/35/5'/105

I have been stuck at the same weight for aboutn6mnths now. I' can't seem to drop under the bar fast enough! In the video demo, the descriptin of "catching the wave" seemed to help a little,allowing me to finally freakin get past my 80# pc!! Was able to get 82.5lb pc&j,small pr but i'll take it lol! Any advice onnhow t drop underbthe bar fast? I can jump the bar to about chest height,elbows up...then i always seem to drop it. Very frustrating. Would LOVE to be able to hit 85,95being my fantasy goal!!!
Wu:500m row,50 med ball drop squats,beg wu. Practiced with pvc,then 25barbell hang power cleans.
55,65,75,80,85,82,82.5
Ran after

Matched 185 PR, then ran around WWII memorial at strong pace.

M/25/74"/187

145, 155, 175, 190, 190, 190, 190

Just getting back into crossfit and I had a question on the form when doing the clean. I don't really understand the need to drop to a full squat when doing a clean. Is it for safety reasons? or does it help when lifting higher weights? or is that just part of the lift? When I had weight training in High School, they never had us go down to the full squat so the confusion might just be that I was originally taught wrong. Any help in understanding would be great.

Also, a thanks to everyone that makes this site possible. If not for you there would probably be a much unhealthier man sitting here.

M/18/74"/170lbs

115-135-145-155-165(f)-----175, 185, 190 clean only (190 pr)

Pheezy; details there. Excellent job Kevin.

M/33/73"/225lbs

Hello, fairly new to crossfit and loving it.
135/145/155/165/175/185/185
Form was terrible last 3 sets.

CFWU x 1

135-155-165-175-185-190(PR)-175

Form ugly on 190, press out. Current clean PR is 205, current jerk PR is 195.

Level 1 Cert at CF Atlanta was awesome. Mike, Bethanie, Christmas, Chuck, and Andy were unbelievable teachers, instructors, and motivators - they rocked. Great job to everyone - hell yeah!!!

145-155-165-175-185(f)-185-175

new pr at 185! (barely made it, so went back down to 175 so I don't injure myself)

135
155
175
185
195
205
215(F)
M/27/183/5'9"

New to CF so practiced technique with a broom :-)
Managed 5 reps at 17kg (37lbs?) - form not great so more practice with my broom!!

f/37/5'3"/130lbs

got up to 175 lbs.

135/155/155/175(f)/135/155/175(f)

Shoulder was hurting, I think I babied it :/

Greg P

135
155
175
185 fail
185 fail
175
185
195 fail
185
195 fail
195 fail
195 fail
185

crappy reps near the end,
just couldne get that last 10 pound around the arm turn. Found my max i guess, lol

thnk you God for my legs, my strength, and my health.

M/23/5'10"/188

135-155-175-195-205-215(pr)-225(pr)

Compare to:
120130 - 180, 190, 200, 210, 210, 210, 210
111202 - 155, 170, 185, 200, 210, 220, 225(f)
110213 - 190, 200, 205, 210, 215, 220, 225
100516 - 175, 185, 190, 195, 200, 200, 205
091112 - 135, 160, 185, 185, 185, 190, 190
090905 - 135, 155, 165, 170, 175, 180, 185

185-205-215-225-235

Back injury

No more than 135#

135-145-155-165-175-185-195(failed on the jerk)

120409

135, 145, 155(f), 155, 165(f), 165, 165

First week of Crossfit; so far, so good.

135-165-175-175-185 x 3 failed on jerk

35# 45# 55# 60# 65# 70# 75#
Cleans subbed for C & J

F/45/5'7"/178

After 3 R shoulder surgeries!!!

But I deadlifted 135#, up from 95# last week!

M/21/6'2/200
175,185,195,205,215,225,245

135-185-205-225-235(pr)-250(f)-245(f)

135-185-205-225-235(pr)-250(f)-245(f)

M/39/6'4/270

165,185,205,215,225,235,240

M/37/6'/185

185, 195, 205, 215(f), 215, 220(f), 220(f)

previous max 225

did mikesgym.org workout

60kg-65-70(Jerk fail)-70-75-75-80(Jerk fail)

145
155
165
175
185 (pr)
195 f the jerk
185
Warmed up with a mile run pr'd that too , 7 min , today was a good day!
M/180/6'/28

M/21/195

185
205
225
245
255
260(f-jerk)
260(f-jerk)

M/48/225
135, 145, 155, 165, 175, 185, 195, 205(f)

M/27/6'1"/205
155
175
185
195-f
195
195
205-f, 185

I wish my gym had drop weights. I keep shorting myself because I am afraid to drop regular weights at my gym.

Brock
135, 165, 185, 200(PR), 165, 215(f jerk), 215(f jerk)
Sebastian
145, 155, 165, 175(f), 175(PR), 165, 165
Jen
10:00 minute row

m/40/5'11"/165

Power Clean and Jerk
185 195 200 205F 205 210F 210(new PR)

Retired Army 1SG
Clarksville, TN

Level 1 at Crossfit Southie this weekend was great! The instructors EC, Jenn, Mat, Bobbi, Austin, James, Matt and John were all welcoming, engaging, dynamic and fun! They clearly love what they are teaching and it shows in their coaching skills and lectures, very inspiring! They made me want more, so I wish I could've spent the week learning from these instructors instead of just the weekend. Thanks again to all of the coaches!

M/26/6'0"/272

First week of crossfit done and the WOD's are pretty dang challenging but fun. The element of surprise.
225
245
265
275
285
295
305 fail
300

125 130 135 140 145 150f 150f 135 135

M/173/5'7/32
100, 115, 135, 155, 175(f), 135, 135, 135

Did yesterday's 5k run (row) wod today instead. Results there. C&J tomorrow.

2mi run 15:15
135, 135, 145, 155, 165, 175, 185

135 for all sets. Worked on thumb wrap grip, keeping feet under hips to generate power and exploding with enough power to spread feet to prepare for squat. Completed as squat cleans.

First time doing 1RM C&J:

55 - 60 - 62.5 - 62.5 - 65 - 65 - 60 (kg)

Question: When performing a Squat Clean & Jerk, is it allowed to do the squat and jerk in one motion, effectively making it a thruster? Or do you have to pause after the squat clean is performed and then do the jerk?

145,165,185,205(f),195,195,195,195

135,155,175,185,195,205,205

Axle c&j
205
215
225
235
245
255 really ugly

65, 95, 105, 115, 125, 130, 95
m/55/155

135, 155, 175, 195, 205, 210 (Failed - ended up with a PC), 205

135
155 f
155
165
175
185 power clean
195 power clean

as the weight get heavier i cannot squat clean, don't know if it is mental (afraid to get under bar) flexibility, or technique...probably all 3

Coaches Prep Course at US CrossFit this weekend was awesome. Beautiful facility. Big thx to coaches , Adrian,Miranda and Eric. They did an awesome job and what a wealth of knowledge. It was also great meeting some really cool trainers from other boxes and getting their feedback. We are really fortunate to have and be part of such a talented community. I have gained so much from this cert and have already started imparting this info to all my clients. Much love CrossFit and heres to striving for excellence.

KG:

M: 50/52.5/55/57.5/60/62.5/67.5(f)/67.5(f)/60
scaled due to wrist pain

F: 22.5/22.5/22.5/22.5/22.5/22.5/25

185 - 195 - 205 - 215 - 225 - 235 - 245PR

Never attempted this move before so watched the 4 burgener videos in the journal. Started practicing with a PVC pipe and went to the bar and then added small amounts of weight and got up to 57.5 kilos. My record for the hang clean is 60 kilos. I have some smaller weight discs 2.5 and 1.25 kilo so am confident that if I stick with this I'm going to be able to move the weight up gradually. The quality of the crossfit journal really helps

145, 150, 155, 160, 165, 170, 175

m/42/157

Squat clean/jerk - up to 220

Did this Tuesday on my 2:1 program.

95-105-115-125-135-140-145

SC&J hist:
5x1 95-145 -- 12.14.11
7x1 115-135 -- 6.17.11

Form improving; knees solid; getting under bar faster, cleaner. 150-160 next time.

w/u - 65-75-95# 5 rep PP; 5-4-3 Box Jump 20" -- PP - T2B; 30 sec Samson; 5x (el-pushup, scap, dip, sit, be, spider lunge walk)

1/2 of 12.3 WOD - 9 min AMRAP of 15 BJ 20", 12 95# PP, 9 T2B (floor; bar in use) = 4 rounds + 7 Box.

c/d - 65# DB farmers carry 50m, 1x15 40# rev wrist curl, 2x10 48# face pull, 4 reps 40# DB in each hand split squats.

Overhead, Snatch / C&J, T2B, K2E, L-sit 1-2x / week
Farmers carry, tuck lever 2-3x / week

m/29/5'8"/183

135, 145, 155, 165, 175, 185, 190, 190 (f-jerk)

Cleans were half-squat with feet very wide on the catch. Jerks had some push in them on the heavier weights. Need to focus on lighter weight and better form next time we have a Grace-like WOD.

95
135
145
155
165f
165 (PR)
175f

165# All Reps
Was in a hurry.

60k-65k-70k-75k-80k-85k-90k-92k(PR)

M/41/5'11"154lbs

155(F), 155, 165, 170(F), 170, 180, 185(F). Easily made the clean on each lift, need more work on technique. Not fast enough getting under the bar.

@Shmitty #101:

I'm no certified trainer by any means, but here's my modest $.02 on your question: As the load increases beyond power-clean-capable capacity, the height to which the lifter can correctly deliver the bar during the second pull decreases. This makes it necessary for him/her to (QUICKLY) receive the bar at an increasingly lower position. Hope this makes sense (and hope it's correct).

1 X 7 Clean and Jerks
165# all Reps
then
30 K's to E's
15 Dips
25 Box Jumps
15 Burpees

140-145-150-155-160-165-170

95-115-135-155-175-195-215(f)

m/52/158
122x2
135
135
146
152
157
163

M/31/216

First day back
130,140,150,160,170,180,190

I am sorry for the late comment! I had to travel after this weekend and found out I have to travel some more this weekend. I LOVE THIS &^%! The CFATL Team made me love it more! I learned my strengths and weakness! Mike G. Christmas, Chuck, Bethanie, Andy, & Leah are the UP MOST professionals. They know their craft and are true professional and show nothing but passion through out the training and teaching process.

I am a natural athlete, but CrossFit is a humbling sport! I learned I need work in several areas. CrossFit gives me a reason to stay physically fit and a reason to share its benefits with other. I want to sincerely thank the CFATL Team, I AM SOLD ON THIS FOR LIFE!

CROSSFIT OR DIE!

I am sorry for getting my post in a lil late than expected! I had to travel out of town to ACY for another school and now gotta travel again this coming weekend.

This was ranks with one the best experiences of my life! I LOVE THIS %$#@! CrossFit at this L1 School was presented in the most professional and passionate way i have ever seen anyone teach. It was obvious the staff (Mike G.; Chuck, Bethanie, Christmas [Beautiful Smile}, Andy and Leah) knew their craft and were passionate about it. That impressed me more than anything else! The passion is what sold me. They were also encouraging! They also showed no favoritism upmost respect for them all!

I learned a lot this past weekend, especially my strengths and weaknesses! Chuck was absolutely correct in stating that the closer you get to your experiences the more you will begging to see your weakness or failures. I saw that this past weekend. I have a to to work on! This will become a lifestyle and I hope to measure up to the standards the staff very much preached the whole course! I appreciated that because I didn't want to skate through!

Thank you all! I cherish everything you taught me and I hope to live up to the the expectations and standards you set! I wish you all the best of luck, even to my classmates!

v/r

Ra Sheed

(5x45)-135-155-165-175-185-185 my first 185 was pretty sloppy so did it again more crisply. I believe that's a pr

135, 135
145, 135
155, 155
165
175
185, 185
190
I worked on the SC

165#, all seven.

m/24/5'8"/172

155-185-195-205-215-225-235

135, 155, 185, 205, 215 (current pr), Can definitely hit more next time

Stopped because of too much noise at 11:00 PM

22/m/5'11"/171

215 Can definitely hit more

22/m/5'11"/171

135ibs

Clean and Jerk 1-1-1-1-1-1-1 reps

115-135-145-155f-155-155-155

22/M/5’6”/160
CFBD: 2/27/12

215 lbs, pr

failed on 225 a few times

Jill: 85, 95, 100, 105, 110, 115, 120. Bonus round: 125 (f)

Joe 115, 125,135,145,150,155,160, Bonus round: 165 pr.

M/34/5'9"/155

165
175
180
185
190
195
F@200
200

PR by 25lbs!!!

110
130
150
160
170f
160f
110

50-55-60-65-70kg

115
135
145
155
165
175
205 is best. L wrist killing me

M/40/6'4"/245

95, 115, 135, 155, 165, 175, 185, 195 (F)

135
155
165
185
225
245
275

I should have gone up to 300 but I just played it safe because I didn't want to fail.

"Avery"
AMRAP IN 13 min
13 kbs - 53/35
13 V-ups
13 squats

Jro - 9 + 8 squats
HayFo - 9 + 2 squats

105,125,155,175,190f,190f
jerk was not there
clean was solid

225!! PR by 15 lbs

Although the bar might've weighed only 38 lbs, not sure...

4/13
All reps squat clean/split jerk
135,145,155,165,175,185(barely missed jerk),185(got it but didn't dive under bar, split was too short),185(wanted one more good rep, but same as last rep)
Shoulders fatigued from recent WODs so jerk was not explosive.

80-85-90-92.5-95(PR)-98(f)

Didn't go for 7th set shoulders/arms achey

42yo/5'11/195

135
145
155
165
175
185
200

No bumper plates so I was hesitant to increase the workload to failure as I didn't want to get kicked out of the gym for slamming the iron plates.

95,115,135,145,165,175,180 (pr) vs
95,115,135,145,165,175,185f,185f 2/6/12
95,115,135,145,165,175f,175 12/5/11
95,115,135,155,165,175,185f 6/20/11
95,115,135,155,165,165f,165 2/15/11
95,115,135,165f,165f,165,165 5/16/10

did 2.2 mi trail run--should be called the muddy poison oak trail.

m/55/5'10"/171

115
125
135
145
155 (PR)
165(F) Form 4 Clean sucks, Jerk is doable.
165(F)
155.

205
215
225
235
245
255
265
Failed 3x on 275, clean fine but couldn't lock up jerk.

m/44/200/5'11"

2x row 1000

Clean and Jerk 1-1-1-1-1-1-1 reps
111 133 138 144 149 155 161

m/34/177cm/75kg

50k-60k-60k-60k(f)50k-50k-50k-50k

135, 185, 205(f), 205, 210(f), 210 PR

m/38/5'9/183
CFWU-3. Fr home. Superman. Burgener. DU.
155,160,165,175,185,195-split jerk,205-F twice on jerk. Stopped there since I wanted to do metcon:
8 min AMRAP - 5 thrusters, 10 burpees - 6 rounds + 5 thrusters & 1 burpee. Better on thrusters when I got back on heels & kept weight at clavicle in rack position.
C&J. Decent job hips & chest rising at same rate & landing behind initial jump pos. Good job rolling wrists forward at setup. Jerk was limiting factor.

37 yom 206 lbs.

185
195
215
225
230 PR!
235 (f)
205

Looks like it has been a LONG time since I have done this last. I think I've missed about 4 of these C&J workouts. Anyway, last time:

34 yom about 202 lbs

135
135
165
185
185
185
135
Comment #431 - Posted by: kgw at November 27, 2009 10:05 AM

Forgot to mention that these were SQUAT cleans.

M/40/190/5-10

135-155-175-185-195-205-215 several fails but finally got it.
Need to sqt clean vice power clean, on wood chips, no so good.

145-150-155-160f-160f-160-165f

Form better but still shaky. Did power cleans, meniscus bugging me.

4/18/12: 165f, up to 155#.
12/19/11: 115 135 145 145 145 145 145f jerk

135, 155, 175, 205, 205, 215 f, 205 failed jerk

Missed

135,155,175,185,195,205(f),205
all power clean and jerk

205-225F

51/m/190

165/170/175/180/185/190/195

CFWUx3
BWU
WOD: Working on form. 135/135/145/155/165/175/185

155 175 195 205 215 225(f) 225(f)

70-75-80-85-85-85-90k pb 20.05.12 85+ cleans no sq

70,75,80,80,85,80,80k 16.03.12
70,75,75,80,82.5,80fl,-. 04.01.12
70,75,77.5,80(1fl),80,82.5(pb),82.5k - 23.06.11
58k - 81.5k - 03.03.11

95, 115, 135, 155, 165, 175, 185

CFWUx2
Burgener warmup
65kgx3
75kg-80-85-87.5-87.5-87.5-87.5kg
l - r - l - r - l - r - l

135-145-155-165-175-185f-185. Squat cleans all. Did 10 at 135 for penance for the fail.

m/40/6/190

Warmup Run 400m 50 hug-a-twinkies 50 sit-ups After the WOD Run 400m 50 hug-a-twinkies 50 sit-ups 205# were both failed attempts
Sets
1 Clean & Jerk | 155 lbs
1 Clean & Jerk | 185 lbs
1 Clean & Jerk | 195 lbs
1 Clean & Jerk | 205 lbs (F)
1 Clean & Jerk | 205 lbs (F)
1 Clean & Jerk | 185 lbs (F)
1 Clean & Jerk | 155 lbs

f/31/501/140
Warmup Run 400m 50 hug-a-twinkies 50 sit-ups After the WOD Run 400m 50 hug-a-twinkies 50 sit-ups 205# were both failed attempts
Sets
1 Clean & Jerk | 95 lbs
1 Clean & Jerk | 105 lbs
1 Clean & Jerk | 115 lbs
1 Clean & Jerk | 125 lbs
1 Clean & Jerk | 135 lbs (PR by 25#)
1 Clean & Jerk | 145 lbs (F)
1 Clean & Jerk | 140 lbs (F)