April 9, 2012

Monday 120409

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

Caity Matter Henniger 145, 155, 175, 180, 190(f), 190, 190lbs.
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Level 1 Certificate Courses: CrossFit STHLM, CrossFit SS, CrossFit Forever Strong, CrossFit Atlanta, NorCal CrossFit, CrossFit Maximus, CrossFit Southie.
CrossFit Coach's Prep Course: US CrossFit.
CrossFit Kids Courses: CrossFit Strong, CrossFit Kids Trainer Summit.

"Q&A With Ben Bergeron" CrossFit Journal preview video [wmv] [mov]

WOD Demo with Caity Matter Henniger - video [wmv] [mov] [HD mov]

Posted by Pukie at April 9, 2012 5:00 PM

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!

Comment #1 - Posted by: YuvalA at April 8, 2012 5:15 PM

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

Comment #2 - Posted by: Anthony at April 8, 2012 5:24 PM

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!

Comment #3 - Posted by: Anthony at April 8, 2012 5:32 PM

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!

Comment #4 - Posted by: Mark D. at April 8, 2012 5:38 PM

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.

Comment #5 - Posted by: Steven C at April 8, 2012 6:04 PM

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!!!!!!

Comment #6 - Posted by: Aly at April 8, 2012 6:15 PM

@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!

Comment #7 - Posted by: ian at April 8, 2012 6:16 PM

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!

Comment #8 - Posted by: Pete at April 8, 2012 6:23 PM

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

Comment #9 - Posted by: Graham L at April 8, 2012 6:26 PM

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! :)

Comment #10 - Posted by: Melissa M at April 8, 2012 6:28 PM

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!

Comment #11 - Posted by: Graham L at April 8, 2012 6:29 PM

#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.

Comment #12 - Posted by: Jared at April 8, 2012 6:30 PM

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!!

Comment #13 - Posted by: Phil at April 8, 2012 6:30 PM

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

Comment #14 - Posted by: David at April 8, 2012 6:30 PM

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.

Comment #15 - Posted by: Cphil/26m/69"/165# at April 8, 2012 6:30 PM

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!

Comment #16 - Posted by: Melissa M at April 8, 2012 6:37 PM

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 #17 - Posted by: Derrick at April 8, 2012 6:44 PM

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.

Comment #18 - Posted by: Matty at April 8, 2012 7:08 PM

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!!!"

Comment #19 - Posted by: Niko at April 8, 2012 7:11 PM

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!

Comment #20 - Posted by: Sommer Ferguson at April 8, 2012 7:15 PM

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!

Comment #21 - Posted by: Jesse Walker at April 8, 2012 7:22 PM

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.

Comment #22 - Posted by: Josh C. at April 8, 2012 7:28 PM

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

Comment #23 - Posted by: Peter at April 8, 2012 7:30 PM

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.

Comment #24 - Posted by: Jeremy B at April 8, 2012 7:37 PM

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!

Comment #25 - Posted by: Jesse S at April 8, 2012 7:40 PM

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.


Comment #26 - Posted by: Anthony at April 8, 2012 8:02 PM

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!!!

Comment #27 - Posted by: Nathan L. at April 8, 2012 8:03 PM

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!

Comment #28 - Posted by: Chris Peterson at April 8, 2012 8:05 PM

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.

Comment #29 - Posted by: Darlene at April 8, 2012 8:16 PM

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!

Comment #30 - Posted by: Andrew M at April 8, 2012 8:16 PM

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!

Comment #31 - Posted by: Justin Newell at April 8, 2012 8:23 PM

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

Comment #32 - Posted by: A Dub at April 8, 2012 8:26 PM

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

Comment #33 - Posted by: Rob L at April 8, 2012 8:34 PM

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!

Comment #34 - Posted by: Neil J at April 8, 2012 8:39 PM

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!

Comment #35 - Posted by: Derrick at April 8, 2012 8:45 PM

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...

Comment #36 - Posted by: Alison S. at April 8, 2012 9:03 PM

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!

Comment #37 - Posted by: Dakota at April 8, 2012 10:40 PM

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

Comment #38 - Posted by: franklin bukoski at April 8, 2012 11:10 PM

@ 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.

Comment #39 - Posted by: Gaetano at April 8, 2012 11:24 PM

New to crossfit and Olympic lifting. More of a push jerk at the top rather than a proper jerk.

Comment #40 - Posted by: Blake Arnold at April 8, 2012 11:58 PM

New to crossfit and Olympic lifts. More of a push jerk at the top rather than a proper jerk. Technique needs work.

Comment #41 - Posted by: Blake Arnold at April 9, 2012 12:00 AM

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

Comment #42 - Posted by: Alex Liu at April 9, 2012 1:38 AM

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.

Comment #43 - Posted by: Skip Rogers at April 9, 2012 1:42 AM

Sorry for the double post.

Comment #44 - Posted by: Blake Arnold at April 9, 2012 1:44 AM

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!

Comment #45 - Posted by: YuvalA at April 9, 2012 1:58 AM

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?;)

Comment #46 - Posted by: Michal at April 9, 2012 1:59 AM

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.

Comment #47 - Posted by: Mik at April 9, 2012 2:27 AM


Comment #48 - Posted by: ART M43/5'5"/148 at April 9, 2012 2:52 AM

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


Comment #49 - Posted by: Ryan J at April 9, 2012 3:21 AM

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.

Comment #50 - Posted by: Kenya Dease at April 9, 2012 3:35 AM



Comment #51 - Posted by: duane at April 9, 2012 3:38 AM



Will get 215 next time for sure

Comment #52 - Posted by: Aaron Morrill at April 9, 2012 4:06 AM

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


Comment #53 - Posted by: Joe at April 9, 2012 4:11 AM



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

Comment #54 - Posted by: Julian at April 9, 2012 4:34 AM

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!

Comment #55 - Posted by: Lourdes at April 9, 2012 5:06 AM

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.


Comment #56 - Posted by: Clay Crocker at April 9, 2012 5:27 AM

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

Comment #57 - Posted by: Kristin at April 9, 2012 5:33 AM

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

Comment #58 - Posted by: Greg Whelan at April 9, 2012 5:49 AM


FOB Salerno

Comment #59 - Posted by: james.patrick [M/50/66"/135] at April 9, 2012 5:54 AM

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

Comment #60 - Posted by: Brian at April 9, 2012 6:01 AM

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.

Comment #61 - Posted by: Adam T at April 9, 2012 6:03 AM


Comment #62 - Posted by: gb 44/m/71"/185# at April 9, 2012 6:09 AM

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

Comment #63 - Posted by: RussA at April 9, 2012 6:15 AM

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.

Comment #64 - Posted by: Lisa Raschilla at April 9, 2012 6:19 AM

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.

Comment #65 - Posted by: Maggie at April 9, 2012 6:33 AM

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


Comment #66 - Posted by: Sean L at April 9, 2012 6:48 AM


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?

Comment #67 - Posted by: Will at April 9, 2012 7:03 AM

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

Comment #68 - Posted by: Tim C. at April 9, 2012 7:10 AM

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

Comment #69 - Posted by: Alan H. in Kabul at April 9, 2012 7:14 AM

190 (failed on jerk)
190 (failed on jerk)

Comment #70 - Posted by: JFA at April 9, 2012 7:32 AM

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!

Comment #71 - Posted by: KR at April 9, 2012 7:41 AM



Comment #72 - Posted by: Scott at April 9, 2012 8:04 AM

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

Comment #73 - Posted by: Brad H at April 9, 2012 8:09 AM

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!

Comment #74 - Posted by: Devin M at April 9, 2012 8:22 AM

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!

Comment #75 - Posted by: Rebecca at April 9, 2012 8:24 AM

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

Comment #76 - Posted by: JM at April 9, 2012 8:26 AM

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!

Comment #77 - Posted by: Nikki at April 9, 2012 8:31 AM

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!

Comment #78 - Posted by: Candace at April 9, 2012 8:31 AM

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

Comment #79 - Posted by: Ryan J at April 9, 2012 8:44 AM

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!

Comment #80 - Posted by: Anwar at April 9, 2012 9:08 AM



Comment #81 - Posted by: kb at April 9, 2012 9:15 AM

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

Comment #82 - Posted by: Kurt Kendall at April 9, 2012 9:22 AM

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!

Comment #83 - Posted by: Kevin W. at April 9, 2012 9:31 AM

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

Comment #84 - Posted by: D-Rock at April 9, 2012 9:36 AM


Comment #85 - Posted by: ferb44 185# at April 9, 2012 9:59 AM

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

Comment #86 - Posted by: Jeremy Sweeney at April 9, 2012 10:09 AM


Clean and Jerks


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

And I continued with cleans


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.

Comment #87 - Posted by: JuliePlatt at April 9, 2012 10:32 AM

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.


Comment #88 - Posted by: Rob T at April 9, 2012 10:41 AM


Rowed for a half hour.


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!

Comment #89 - Posted by: Kevin C. (M/53/5'11"/175) at April 9, 2012 11:18 AM



Comment #90 - Posted by: Drew at April 9, 2012 11:29 AM

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

Comment #91 - Posted by: Stefan at April 9, 2012 11:40 AM


PR 210!


Comment #92 - Posted by: Rob Ogle at April 9, 2012 1:05 PM



Comment #93 - Posted by: Brett Burke at April 9, 2012 1:15 PM

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

Comment #94 - Posted by: Freddie at April 9, 2012 1:17 PM

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

Comment #95 - Posted by: gs at April 9, 2012 1:27 PM


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

Comment #96 - Posted by: justaman - liberty, sc at April 9, 2012 1:32 PM

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

Comment #97 - Posted by: Sean snyder at April 9, 2012 1:33 PM


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.

Comment #98 - Posted by: tim at April 9, 2012 1:36 PM


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.
Ran after

Comment #99 - Posted by: Brenda at April 9, 2012 1:42 PM

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

Comment #100 - Posted by: Ajax at April 9, 2012 3:00 PM


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.

Comment #101 - Posted by: Shmitty at April 9, 2012 3:14 PM


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

Comment #102 - Posted by: Jay at April 9, 2012 3:23 PM

Pheezy; details there. Excellent job Kevin.

Comment #103 - Posted by: mas 55/M/150 at April 9, 2012 3:24 PM


Hello, fairly new to crossfit and loving it.
Form was terrible last 3 sets.

Comment #104 - Posted by: Darrell at April 9, 2012 3:33 PM

CFWU x 1


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

Comment #105 - Posted by: Sheldon N (M/34/6'/181) at April 9, 2012 4:10 PM

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!!!

Comment #106 - Posted by: Dustin at April 9, 2012 4:22 PM


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

Comment #107 - Posted by: Saam at April 9, 2012 4:28 PM


Comment #108 - Posted by: Bear at April 9, 2012 4:29 PM

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


Comment #109 - Posted by: Jay at April 9, 2012 4:37 PM

got up to 175 lbs.

Comment #110 - Posted by: Kyle A. at April 9, 2012 4:37 PM


Shoulder was hurting, I think I babied it :/

Comment #111 - Posted by: Ben m/172/25/5'10" at April 9, 2012 4:37 PM

Greg P

185 fail
185 fail
195 fail
195 fail
195 fail
195 fail

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.

Comment #112 - Posted by: Greg P at April 9, 2012 4:56 PM



Comment #113 - Posted by: T. Swihart at April 9, 2012 5:07 PM

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

Comment #114 - Posted by: B. Rhaly at April 9, 2012 5:18 PM


Comment #115 - Posted by: Johnny Daniels at April 9, 2012 5:22 PM

Back injury

No more than 135#

Comment #116 - Posted by: SF at April 9, 2012 5:54 PM

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

Comment #117 - Posted by: James M/29/5'7"/155 at April 9, 2012 6:03 PM


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

First week of Crossfit; so far, so good.

Comment #118 - Posted by: Mike B at April 9, 2012 6:07 PM

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

Comment #119 - Posted by: ChadB at April 9, 2012 6:07 PM

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


After 3 R shoulder surgeries!!!

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

Comment #120 - Posted by: LisaCFSF at April 9, 2012 6:13 PM


Comment #121 - Posted by: wes jaggers at April 9, 2012 6:18 PM


Comment #122 - Posted by: Brandon at April 9, 2012 6:24 PM


Comment #123 - Posted by: Brandon at April 9, 2012 6:26 PM



Comment #124 - Posted by: MSteffy at April 9, 2012 6:28 PM


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

previous max 225

Comment #125 - Posted by: Reto from CFVan at April 9, 2012 6:50 PM

did mikesgym.org workout

Comment #126 - Posted by: Troy at April 9, 2012 6:54 PM

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

Comment #127 - Posted by: Brett (M/23/188cm/77kg) at April 9, 2012 6:58 PM

185 (pr)
195 f the jerk
Warmed up with a mile run pr'd that too , 7 min , today was a good day!

Comment #128 - Posted by: ian at April 9, 2012 7:11 PM



Comment #129 - Posted by: Mike at April 9, 2012 7:39 PM

135, 145, 155, 165, 175, 185, 195, 205(f)

Comment #130 - Posted by: John at April 9, 2012 7:50 PM

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.

Comment #131 - Posted by: Bryan at April 9, 2012 7:59 PM

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

Comment #132 - Posted by: sebastian m/43/180/6'2" at April 9, 2012 8:07 PM


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

Retired Army 1SG
Clarksville, TN

Comment #133 - Posted by: mark nash at April 9, 2012 8:23 PM

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!

Comment #134 - Posted by: Joanne P at April 9, 2012 9:15 PM


First week of crossfit done and the WOD's are pretty dang challenging but fun. The element of surprise.
305 fail

Comment #135 - Posted by: rusty at April 9, 2012 9:30 PM

125 130 135 140 145 150f 150f 135 135

Comment #136 - Posted by: David Burns at April 9, 2012 10:28 PM

100, 115, 135, 155, 175(f), 135, 135, 135

Comment #137 - Posted by: Mark S. at April 9, 2012 10:41 PM

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

Comment #138 - Posted by: matt h 50 5'11" 179# 1mar11 at April 9, 2012 10:57 PM

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

Comment #139 - Posted by: Barrett at April 10, 2012 3:46 AM

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.

Comment #140 - Posted by: Elliott Harding at April 10, 2012 3:48 AM

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?

Comment #141 - Posted by: twi at April 10, 2012 4:06 AM


Comment #142 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at April 10, 2012 5:08 AM


Comment #143 - Posted by: Steve Smith at April 10, 2012 5:17 AM

Axle c&j
255 really ugly

Comment #144 - Posted by: Kyle Byrne at April 10, 2012 5:26 AM

65, 95, 105, 115, 125, 130, 95

Comment #145 - Posted by: Roger at April 10, 2012 6:13 AM

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

Comment #146 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at April 10, 2012 7:18 AM

155 f
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

Comment #147 - Posted by: tjmah/46/220 at April 10, 2012 7:42 AM

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.

Comment #148 - Posted by: Zain at April 10, 2012 8:26 AM


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

Comment #149 - Posted by: orkun m28/5'7"/150 at April 10, 2012 9:11 AM

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

Comment #150 - Posted by: Edwin 29/M/68"/170 at April 10, 2012 9:18 AM

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

Comment #151 - Posted by: Sonny at April 10, 2012 10:39 AM

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

Comment #152 - Posted by: fosterww98 at April 10, 2012 10:57 AM


Squat clean/jerk - up to 220

Comment #153 - Posted by: Seth H. at April 10, 2012 11:12 AM

Did this Tuesday on my 2:1 program.


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

Comment #154 - Posted by: matt h 50 180# 5'11" 1mar2011 at April 10, 2012 11:13 AM


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.

Comment #155 - Posted by: Justino at April 10, 2012 12:00 PM

165 (PR)

Comment #156 - Posted by: Matthew m/31/6'2"/175 at April 10, 2012 12:03 PM

165# All Reps
Was in a hurry.

Comment #157 - Posted by: dyagg at April 10, 2012 12:21 PM


Comment #158 - Posted by: Headhunter at April 10, 2012 1:14 PM


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.

Comment #159 - Posted by: John at April 10, 2012 1:16 PM

@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).

Comment #160 - Posted by: stratwood at April 10, 2012 4:11 PM

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

Comment #161 - Posted by: dyagg at April 10, 2012 5:03 PM


Comment #162 - Posted by: myles456 at April 10, 2012 5:16 PM


Comment #163 - Posted by: ScooteR at April 10, 2012 5:55 PM


Comment #164 - Posted by: DAVID LINGLE at April 10, 2012 6:36 PM


First day back

Comment #165 - Posted by: R_Spad at April 10, 2012 9:05 PM

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!


Comment #166 - Posted by: RaSheed at April 10, 2012 9:56 PM

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!


Ra Sheed

Comment #167 - Posted by: RaSheed at April 10, 2012 10:07 PM

(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

Comment #168 - Posted by: Cphil/26m/69"/165# at April 11, 2012 8:42 AM

135, 135
145, 135
155, 155
185, 185
I worked on the SC

Comment #169 - Posted by: Magnus 26/5'8"/160-165 at April 11, 2012 10:13 AM

165#, all seven.

Comment #170 - Posted by: Kevin C. (M/53/5'11"/175) at April 11, 2012 10:58 AM



Comment #171 - Posted by: DJ at April 11, 2012 12:36 PM

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

Stopped because of too much noise at 11:00 PM


Comment #172 - Posted by: Logan S at April 11, 2012 4:20 PM

215 Can definitely hit more


Comment #173 - Posted by: Logan S at April 11, 2012 4:20 PM


Comment #174 - Posted by: TimC at April 11, 2012 7:13 PM

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


CFBD: 2/27/12

Comment #175 - Posted by: Dan at April 11, 2012 7:46 PM

215 lbs, pr

failed on 225 a few times

Comment #176 - Posted by: Raph at April 11, 2012 8:08 PM

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

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

Comment #177 - Posted by: Jill & Joe at April 11, 2012 9:25 PM



PR by 25lbs!!!

Comment #178 - Posted by: Antun Karlovac at April 11, 2012 10:07 PM


Comment #179 - Posted by: JT m/38/5'10"/175 at April 11, 2012 10:11 PM


Comment #180 - Posted by: Walter Lutsch at April 11, 2012 11:46 PM

205 is best. L wrist killing me

Comment #181 - Posted by: Bells at April 12, 2012 8:20 AM


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

Comment #182 - Posted by: Chuck Preble at April 12, 2012 8:22 AM


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

Comment #183 - Posted by: Taiquan Nichols at April 12, 2012 9:44 AM

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

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

Comment #184 - Posted by: Mad Max at April 13, 2012 3:32 PM

jerk was not there
clean was solid

Comment #185 - Posted by: cort at April 13, 2012 4:50 PM

225!! PR by 15 lbs

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

Comment #186 - Posted by: Latham at April 14, 2012 8:17 AM

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.

Comment #187 - Posted by: Mike Scott M/45/5'10"/190 at April 14, 2012 11:15 AM


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

Comment #188 - Posted by: Tim Holdsworth at April 14, 2012 3:05 PM



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.

Comment #189 - Posted by: Ed at April 15, 2012 9:02 AM

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.


Comment #190 - Posted by: kevin o at April 15, 2012 4:17 PM

155 (PR)
165(F) Form 4 Clean sucks, Jerk is doable.

Comment #191 - Posted by: gpdjmac1 at April 15, 2012 6:33 PM

Failed 3x on 275, clean fine but couldn't lock up jerk.

Comment #192 - Posted by: dsm19 M / 33 / 6'0 / 210 at April 15, 2012 6:42 PM


2x row 1000

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

Comment #193 - Posted by: slowweak at April 15, 2012 6:50 PM



Comment #194 - Posted by: Duncan at April 16, 2012 4:39 AM

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

Comment #195 - Posted by: Jetté 42/M/5'11"/170 at April 16, 2012 10:53 AM

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.

Comment #196 - Posted by: jrm at April 16, 2012 1:10 PM

37 yom 206 lbs.

230 PR!
235 (f)

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

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

Comment #197 - Posted by: kgw at April 16, 2012 5:04 PM

Forgot to mention that these were SQUAT cleans.

Comment #198 - Posted by: kgw at April 16, 2012 5:06 PM


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.

Comment #199 - Posted by: Matt A at April 16, 2012 11:23 PM


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

Comment #200 - Posted by: Seader at April 17, 2012 2:43 PM

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

Comment #201 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at April 18, 2012 8:08 AM

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

Comment #202 - Posted by: Crossfit Chris at April 20, 2012 9:40 AM


Comment #203 - Posted by: al deezy at April 23, 2012 5:58 PM

all power clean and jerk

Comment #204 - Posted by: faleep at April 25, 2012 7:16 AM


Comment #205 - Posted by: nsb at April 25, 2012 7:17 PM



Comment #206 - Posted by: denob at May 1, 2012 8:23 AM

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

Comment #207 - Posted by: Seth (m/33/6'3"/210) at May 3, 2012 6:05 AM

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

Comment #208 - Posted by: EUGENE at May 13, 2012 1:05 PM

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

Comment #209 - Posted by: zenoperegrinus at May 20, 2012 5:01 AM

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

Comment #210 - Posted by: Manchild at June 16, 2012 12:08 PM

Burgener warmup
l - r - l - r - l - r - l

Comment #211 - Posted by: Doug at September 11, 2012 5:27 PM

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

Comment #212 - Posted by: J.Wood at January 23, 2013 5:40 PM


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
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

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
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)

Comment #213 - Posted by: Jeremy A. Olive at May 12, 2013 3:28 PM


1 set every 2 min.

(kg) 60-65-70-75-80-85-90

Compare to: 130816: 85x1, 90(f).

Comment #214 - Posted by: Jose-Luis Morales at November 10, 2013 8:03 AM
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