Ha ha, he said "receiving heavy loads"

man i was hoping to see trejo do this event.

Brian...You're a funny guy...:D

Man, I can't wait to hear about the med ball clean and HSPU's!

Going to games tomorrow!!!! :D:D:D:D

A start at 110kg. Erm... Okay.

Definitely need to scale this one.

Begin with 245lbs?

Guess my workout's finished as soon as I press start.

Rob and Katie are so darn strong, it's really great to see. Yet, their technique is average at best. If they could learn proper timing on their pull as well as learn to drop lower and lower, they'd put up a considerable more amount of weight. 235# for Katie is NO problem if she got lower and not wider. 335+ the same for Rob.

Impressive power nonetheless.

Any suggestions for a bodyweight improv? I am currently at the beach with no weight set and for the next 3 weeks after that I'll be in Czech Republic. Any help I'll be really grateful for...

I'm gonna be a little embarrassed if I can't make it passed or close to 230 (which by the way I don't know if I can). Oh well, onward and upward!

@ Brad #7: Check out the Sealfit.com SOF candidate WODs. They have some great body weight only workouts.

Their form is horrible. They would be able to easily clean more if they had better technique.

Those are some very strong athletes; however, their form is God-awful. Ever see a real olympic lifter splay their legs in that awkward, giraffe-just-learning-to-walk position? That's because it's poor form, dangerous, and not efficient for moving maximal load. That's why a guy like Rob, who is beastly strong, can't clean 325 - because he's not getting low into the full front squat position. You want to see a good clean? Check this out instead: http://www.youtube.com/watch?v=5rk92iRUxzE

Yes on the form comments. Would love to see coach burgener work with them and see what they could accomplish with good form.

Katie Hogan had the best looking clean, but that isn't saying much. If you tell a freshman in highschool who has never lifted weight before to power clean, it would look VERY similiar to Rob Orlando's clean. Is his weight impressive? Sure, but it could be so much better if he used his legs. Olympians have a certain form because it generates the highest output of energy, anything else doesn't work and should be avoided/corrected.

Rob even talked about keeping the bar close to the body, shrugging then popping under it, when he just did a split and muscled it to his mid chest.

@Brad - see the faq section for the girls and hero workouts, bodyweight WODs listed there

The video said however you want to do it,if he could lift more doing it another way ,only he suffers.if you can clean more than him doing it a different way ,great.they said the criteria.it doesn't have to be a clean squat.he is no amateur ,he knows
what works for him.i love comments like sure the weight is impressive,but it could be more.why don't you call him and tell him so he can sleep tonight .half of y'all can't do the start weight but your giving advice to rob Orlando .please

@ #15 Rusty.

No one is 'coaching' especially in the Olympic Lifts. You don't have to be better than someone to critique them. Those guys Power Cleaned every Bar! Fine at the start but obviously you cant Power Clean your 1 rep max clean. If you can, your clean technique needs attention. Thats not an opinion, that is a fact.
He could of gone heavier if he was doing full cleans, and its frustrating seeing people not achieve what you know they are capable of. He had more to give, a lot more, but the power clean wouldn't allow it.
But at the same time, Im sure he knows this, Im guessing he was saving his legs for the Strongman stuff he will be doing all weekend maybe.
Pause the video on Katie Hogans receiving position for the last two lifts, You cannot tell me that is a good receiving position. If she dropped her hips a few inches her elbows could have come through and she would have recieved the bar in the front rack. Rather than hyper extending her spine and trying to land the bar on her sternum. They are strong but combine that with technique and they could lift a LOT more. Check out Elisabeth Akinwale's cleans, she does it properly and will go a LOT further than on the Ladder than Katie Hogan did.

God, I hate when people use the word "form" when describing human movement. It's as bad as saying core and all the other buzz words.

It's called "technique" or "mechanics" you philistines!

Also, Rob is teaching his new lifters incorrectly about how to get better in the clean (not his fault, but it's not his expertise).

The clean and the snatch are all about catching the weight in the hole, which all the front squats in the world won't help with, because you have to pull the bar up to get it there. What he should do, and for that matter everyone should do, because it's what every weightlifting coach teaches, is to have someone catch the bar at whatever height and ride it down to the bottom, then pause at the bottom for 2-3 seconds. Get comfortable down there, it's where PRs live. Do every single time you lift. If power or muscle versions are in the WOD, skip the WOD.

These are great athletes and I am just one man in his garage gym...but I know good looking cleans when I see them, but everything about Katie Hogans body position was just not right, plain-and-simple. I really hope she doesn't tear an MCL within the next two years with cleans like that.

@ Brad #7: Checkout the American Parkour WODs. Their workouts are strictly body weight; you'll need a pullup bar, definitely, and they do box jumps, too. But besides a pull up bar, you can easily improvise with the objects and enviroment around you. Did them for a while and they worked tremendously well. Check it out! (p.s., their workouts are inspired by Crossfit.)

http://www.americanparkour.com/train/workout-of-the-day

Can anyone clarify what style of clean's is acceptable? I looked at the games website and it just says "cleans" my internet is not good enough to download and watch the demo WOD and the comment by rusty leads me to believe that any variation between a full squat clean or a power clean would be acceptable, just trying to get some clarification before I go do this WOD.

M/31/215/72

Scaled to start with 135# and max'd at 205#.

I felt pretty good about this one, especially since my entire posterior chain is still in recovery mode from the WOD 3 days ago.

#17 yes the video said any form as long as it goes from the ground to your shoulders with your elbows forward of your hands

rx'd stating weight for girls? (I'm not a girl btw)

I could watch Katie lift all day....

Working on form so...
3 reps PC @ 135# every minute for 10 minutes. Then,
tabata sprint x 2 on treadmill.

With the exception of elites like Rusty, I am thinking that many of us may not be able to even start at the rx'd weight. Does anyone have a suggetion as to how to choose your starting weight? Maybe 1/2 body weight?

Have any of the people talking about form and technique ever lifted the heaviest weight they possibly can? When you push yourself to the absolute limit, no mayyer how much you focus on technique, it's going to break down because your weaknesses are going to come out. They are why it's your limit. Get over yourselves and try to actually take yourself to the limit instead of standing on your soapbox and critiqing others.

245-255-265-275(f)

Was pretty short so i did:

5 x 215
5 x 225
15 back extensions
15 knees to elbows

Have any of the people talking about form and technique ever lifted the heaviest weight they possibly can? When you push yourself to the absolute limit, no mayyer how much you focus on technique, it's going to break down because your weaknesses are going to come out. They are why it's your limit. Get over yourselves and try to actually take yourself to the limit instead of standing on your soapbox and critiqing others.
Oh, and at #11, have ever actually watched the olympic weightlifting events. When they are going for gold, they look as if they may crumple under the weight at any moment.

245-255-265-275(f)

Was a pretty short workout so i did:

5 x 215
5 x 225
15 back extensions
15 knees to elbows

95 up to 205 increasing 10# every 30 seconds

Poor technique IMO.

@ Krazy Karl - what I am saying is that despite the fact that they are going for their max effort, their form doesn't just break down and become less than perfect - it is so far from it as to be considered dangerous and an extremely bad example to set for those learning the clean. Have YOU ever seen a high-caliber olympic athlete ever perform a clean even remotely resembling what the athletes in this video did? No, because real olympic lifters don't lift like that.

And yes, I usually snatch and C+J at least once a week each to the heaviest single possible. So I DO know what it means to "take yourself to the limit instead of standing on your soapbox and critiquing others." Don't be a prick just because we're trying to emphasize proper form, something Crossfitters are notorious for lacking.

Technique, smechnique. I am in agreeance with the people posting the he is fine. It might be that this is how I clean as well. I am not good at squat cleans, so I can't post heavy loads with them. When I am going for weight, mine look exactly like Rob's. And guess what, I have never had a problem with an MCL. Five years ago when I was in college on a pure weight lifting routine, I could clean 350 in the same fasion as Rob. There is no way I could post that kind of weight in a squay clean. Oh, here were my scores:

245,255,265,275
285 Deadlift X 10

''Crossfit is not dangerous, poor coaching is dangerous, poor technique is dangerous, ego is dangerous.''

Technique should be the only consideration when doing this WOD.

Just choose which coach you want to listen to.

Holy crap Katie is strong!! I'm pretty sure she could clean me after a nice Linda WOD : )

m/40/5'11"/165

165 175 185 195 205
(only 5 pounds below my PR, so I'm happy)

retired army 1SG
clarksville, tn

On this workout, remember that there is a 30 second time limit. Rob and Katie are doing power cleans because they are faster and maximize recovery time between lifts. Their form is fine.

From Shane:

"Technique, smechnique. I am in agreeance with the people posting the he is fine."

This is why people hate crossfit. No one takes the time to learn the CORRECT MECHANICS for movements. Instead of leaving ones ego at the door and learning how to do things correctly, albeit at a lower load, people continue to use bad form in an effort to move more weight. Will it work for a while? Sure. But you can probably see that Rob is strong enough to clean 350, yet gets stuck at 315. Why? MECHANICS, MECHANICS, MECHANICS.

@ Krazy Karl

"Oh, and at #11, have ever actually watched the olympic weightlifting events. When they are going for gold, they look as if they may crumple under the weight at any moment."

If you didn't notice, the video I posted is of Dimitri Klokov - Olympic silver medalist. In the video he is cleaning 242 KG - or 532 pounds, an unofficial world record. Check out his technique - does it even remotely resemble the cleans from the videos? NO. Yeah, it looks heavy as hell - because it is. But it is a far cry from the cleans that Orlando and Hogan are doing.

For the people stating "oh he could do more weight if his form was better" - Have you considered the fatigue from doing that many lifts with a recovery time much shorter than you would be using if you were doing a 1RM style workout resting 3-5 minutes between lifts like a lot of places recommend when you are doing heavy lifts? I know I stopped 15lbs short of my 1RM PR doing this workout, and noticed a couple other people that also did not reach there PR.

scaled it back and started with 95# and went up by 10 every 30 seconds. Last set was at 185# and then did 4 more sets with good form at 135 and finished the workout with some turkish get ups.

i thought the clean has to be caught in a full front squat to consider it a true clean

Started at 145, finished at 205. Attempted 215 and failed. Finished with ten dead lifts. Goal - 2 clean more than Katie. Damn she's strong!

Working out at home with iron plates on a concrete floor so I can't just easily toss the weights aside after finishing a clean which puts strain on my back as I bring the bar back down. Front rack position is tough on my injured wrist (fell of the roof putting up Christmas lights and I'm still laughing about that one). 150lbs + 15. Gonna attempt this WOD in the evening again and work on that front rack position.

M/34/6'3"/195

185 to 225, failed on 235.

m/16/5'7"/150
135-145-155-165-185-195-205-215-225(f) almost got it. pr'd

Hi. First let me say that I am in no way qualified to analyze good technique or mechanics on Rob and Katie's lifts. Perhaps many of the comments are correct, I don't know. What I focus on is how well I perform in the context of the time constraint. In my background of martial arts, during the stress of a match, form will break down. Superior fighters have learned how to execute moves under duress from unusual angles. Angles, which by definition, may constitute poor biomechanical technique. My opinion is that the time constraint imposed by the WOD removes us from the perfect mechanics vacuum we aim for. So yes, train for perfect mechanics but in Crossfit as in life, constraints challlenge our ability to maintain perfect form.

Made up Tuesday's squat/rope climb wod. Results posted there.

Have to agree, very poor technique. Catching weight that heavy that high puts a ton of stress on the lower back and is begging for injury.

What scares me is that crossfit is so big now, there are a ton of people doing these movements with zero coaching or coaches whose expertise consists of a weekend LV-1 cert. I'm not saying I've got a fix, though liked that the WOD demos started to include commentary to critique form.

m/21/5'8/160

2012 Reebok CrossFit Games Clean Ladder

Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.

Results: 265 + 7 deadlifts @ 275.

195...I suck at anything that resembles an Olympic lift.

At least I know what needs work...

Had no weights available today so I improvised.

3 rnds
25 floors up then back down in the stairs of my hotel. 75 floors total. BRUTAL!

1st rnd - 8:38
2nd rnd - 9:22
3rd rnd - 9:42

Total 27:42

M/52/153/1-1-06

From Central East Regional 2009

21-15-9
Deadlift (scaled to 185)
PU

8:02 (PR)

Day 73
M/45/6'0"/195

Scaled: 145-155-165-175-185-195-205(F)

Short duration, so made up WOD from 120706-Fri & subbed 40# DB thrusters for the 20# wall-ball shots.

Time 22:24

F/42/178/5'10"

140-150-160-170 (actually it was 175... I forgot to take a 5# off one side when I switched the 5's for 10's... So it was lopsided... And I sure felt it) 180 - 7 DL at 185

Score = 180.7

I was a bit annoyed with myself. Loading the bars in 30 seconds was hard. I certainly didn't have time to do a full squat clean... And since I started with power cleans, it was too difficult to make the mental shift to receive the bar in a full squat. I'd like someone to load the bars for me next time. Also, 140-180 were awkward weights to load.

So I sat and stewed for a while and then walked up to the bar and power cleaned 185, then 190, then 195 lbs.

Now I'm happy. 20# pr for a power clean and 10# more than my best clean.

95 кг

44/m/176cm/73kg

Modified to 1 squat clean and jerk every minute.

60-65-70-75-80-85(cl only)-90(cl only)-95f kg

In all seriousness, I'm happy to see so many being critical of what is a dangerous and immature movement. If we saw people OHSquatting with a forward-leaning torso and dislocated shoulders we'd be up in arms, but sloppy cleans often get a pass, especially by big name athletes. That's a dis-service to the community and to the standards and safety of the lifts. The Oly lifts are extremely safe, but catching in a sprawl like this is asking for a knee or back injury, expecially with heavy loads and little rest. CF always points out the advantages of keeping the skeletal system "stacked" and aligned in good positions (MOB WOD) and this is absolutely not happening in the wod demo. Thing is, when Rob did his heavy Grace, he did this same power straddle on every rep. It's a pattern with him and I have to assume with Katie, too. A LOT of people who are not as genetically gifted and freakishly strong as these two would be out of commission after a dozen heavy reps like this. Keeping your knees over your toes and absorbing the load rather than this jarring, power sprawl thing we've got going needs to be addressed before we get a rash of injuries from what should be a very safe movement.

I really wanted to practice the technique of the move so I started with the bar and went from there. I ended up cleaning 135# and failing 145# twice. I went for a run afterwards in 93 degree heat out of respect for the Pendleton champs!

M/31/5'11"/200
135#

THURSDAY 120712

Clean Ladder (scaled)
Complete the following every 30 seconds for as long as possible:
Clean, 1 rep
Began with 85 pounds and add 5 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.

End: 125# + 5 deadlifts before 30 second buzzer went off

Who cares about their " perfect form " they are at the games, lifting insane numbers and your probably not.

=]

Lol, i wonder what Burgener would say about their technique?

Unless you practice that catch position frequently it looks super sketchy.

I think they could easily clean way more by changing their technique to a full clean when it gets heavy. Then the only problem becomes squatting it out.

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

If you were instructing a class or teaching this lift to clients there is no way you would teach them to catch with their feet so far out. You would teach them proper technique and scale it.

Started @225 worked up to 285.

ok! really scaled this one
still working on form
went with my bodyweight at 155#
managed to go 25:30 for 52 reps + 15 deadlifts

m/49/5'7/155

M/27/5'6"/180

115 - 125 - 135 - 145 - 155 - 165 - 175 - 185

Katie is HOT!

95-105-115-125-135-145-155-165-175(f)
11 Deadlifts at 175

Subbing this workout for "Barbara" , here's to
hoping tomorrow's WOD is
merciful.

My right shoulder and elbow give me fits anytime are start to clean over 185. Anyone else have joint problems when you start to clean heavier weight and if so what do you do to manage it?

M/24/5'10"/145

I'm bad at cleans, so I backed off and tried to work on form

95-105-115-125-135-145-155(f)

I try to make all my workouts last at least 20mins, so to finish out my day I dropped back to 115# and did sets of 3 to practice my form better. I did 7 more sets to finish out my workout.

Started at 185, made it to 205, but couldn't change the weights fast enough. Decided to do 1 clean at 185 on the 30 sec. Until I failed. Made it to 10.

m/51/170...135-145-155-165-175f then did 30lbs renegade rows 3 rep... 10 dips...10 box jumps...sprint 150 meters amrap in 12 min.got 6 rds. plus rows and dips.

CFM site
Death by Hang Power Clean @45lbs
15mins even

@18 weeks

started at 225/235/245/255(f) 11 deads at 255

m/5'9"/49/260

135,145,155,165,175,185,failed 195
did 20 dl's with 195
5 sets of 5 with 315

M/6'1"/27/254

started 195 till

265
275 (f)

start 135, last successful clean at 215, 1xattempt at 225 then 8DLs at 225. I'm not sure if I made the 30" / attempt since I was changing the weights out myself with only one bar available.

TKA 3 months + 10 days ago, my progress is good.
Way too soon to go for a Max weight, have to train smart
Modified and Scaled
Power Cleans: 1 rep every 30 seconds, 15 singles with 135lbs
M/54/6’/205

Brock 235 (PR!)
Matt 265 (matched PR)
Started at 95lb
Seb, I did couple of days ago got to 195 (pr!)

M/22/5'11"/183
185-195-205-215-225 + 8 DLs at 235

not ecstatic as my PR is 255. Was trying to stay as strict on time as possible, but it was pretty hard having to change my weights, and IDK about everyone else, but my posterior chain is shot from the recent wods. Felt like there was no umph left after 225; weight felt fine though. And does anyone else feel like it is a little difficult to transition from muscle to power to squat on the clean? I have never had much success with such wods.

M/34/256/74

As rx'd 245/255/265/275/285/295/305/315 fail+20 dlifts @315
The time really runs out my pr is 375 and I could not get anywhere close.

both athletes in the video are very strong and i'm sure very good at crossfit and any other sport which they practice, but why have them lifting like that in an instructional video? Why not recruit people with further expertise on the subject matter and better, more efficient technique at those heavy weights? Furthermore, if the weights are too heavy to perform a proper clean, whether it is caught in full or power position, shouldn't the workout be scaled, or perhaps written differently?

135-145-155-165-175-185-195-205-215-225pr-235f

65#-80-90-100-110-115(maximum. Lack of weight plate)
+
5x115# clean

M/21/185#/68"

225/235/245/255/265/275/285/295(f)

Need to work on my technique to achieve heavier loads, but not bad for only a month into crossfit.

175/185/195/205/215/225/235(PR)/245(F)
beat my PR by almost 20lbs so I'm pumped!

Power Clean 1-1-1-1-1-1-1
220, 220, 220, 220, 225, 225, 230(f)

Started at 135, topped out at 195. Close to one rep max of 205.

M/17/185lbs/6'3"
175/185/195/205/215/225/235/245/255

95-105-115-125-135-145-155-165-175f
10 DL @ 175

Would be good to go with squat cleans from 135 up next time. Form comments = good food for thought.

60kg-62.5-65-67.5-70-72.5-75(old PR)-77.5-80-82.5-85-87.5-90(PR)-92.5(f) + 6 DL @ 92.5

f/30/5'5/125

Scaled to start at 65# so I wouldn't be doing three rounds and being smoked.

65-75-85-95-105(f)-95-105(f)-100-105

105# is a PR, so I'm happy.

Scaled to start, started at 60 lbs, went up to 130

305 RX'd

Did not use time constraint, hadn't done max cleans in a year, so just tried to find max.
185, 195, 205, 215(f), 215, 225(f), 225(f), 225(f), 225 (PR)

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night: 9:22 (almost a full minute slower than the last time I did this - I need to focus a bit on my air squats.. legs were also a bit tired and sore from last night's WOD)
Five rounds for time of:
Underwater swim 25 yards
50 Squats
You can't swim at all above the water.. whenever you pop up you must not continue on horizontally. Pop back down and continue.. take as many stops as required and as much time as required.
For me the most time by far was spent on the air squats. I was taking a couple stops per length only for a couple seconds.. so each swim didn't varry too much, probably by less than 10 secs. per round for the swims... plus the swims are really short. The air squats were taxing though.
I did a bunch of warmups and Rowed a 500 in about 1:56.. that felt really good.. I was not really taxed at all on my upper body. mostly felt it in my hips.

I started at 135# and went by 10's every 30 seconds...

got 235#, failed with 245# clean, did (8) 245# DL's.

Then, row'd 1k @ 3:39 in 87 pulls on damper setting 6.

Started 135# ended 195#

M/42/5'8"/168

95lbs to 165lbs (After July 13th's WOD)

0 lbs

had to scale this big time

crossfit warm up 1 round

45-65-95-105-115-135-145-155-165-
170 failed 21 deadlifts

toes to bar 10-9-8-7-6-5-4-3-2-1 4:51

25 / M / 5'9" / 144lbs

45-135

Pretty much what I expected. My back is still smoked from Linda on Tuesday, so I hardly got 145 off the ground.

Don't think I've ever had to scale the Rx'd weight down by 200lbs before...

Did 1-1-1-1-1-1-1
70-80-85-90-95(f)-95(f)-95(f)kgs
A whisker of getting the 95

All reps A2G squat cleans. 135, 145, 155, 165, 175xf, 6reps at 175. Next time start at 95. Practice explosion, foot placement, etc.

60,65,70,75,78,
15 dl 80 kg

As rx'd:

245
255
265
275
285
295 (f). DL x 6

Question for those who say the athletes in the demo should do full squat cleans to acheive higher maximum weights... I am fairly new but I know I can 1/4 and 1/2 squat a hell of a lot more weight than I can at maximum depth, so why wouldn't cleans to 1/2 or 1/4 squat lead to higher maxes? I realize I don't have to pull the weight as high but I guess it comes down to what is the limiting factor, how high you have to pull vs. how much you can front squat at full depth?

I suspect those who think technique is not important are in their twenties. Technique will be critical to your ability to continue high intensity functional movement as you age. If you do not have proper technique by the time you turn 40 you can probably expect your body to break down. The proper technique developed to maximize efficiency and safety in the lift.

m/43/185

56-61-66-70-75-80-85-90f
Needed to squat more

56-61-66-70-75-80-85-90f
Needed to squat more

Started at 225.
Finished at 245.

30 seconds is fast when you're changing the weights yourself.

started at 135, worked to 185 at rx'd time interval

m/38/5'9/176
CFWU-2. Practiced kipping HSPU 2nd, pushups instead of PU & dips. Superman. Burgener. Row 500m.
185-215. Good jump on last one. Landing ugly, as usual. Think arms bending way to early.

45 to 165 lbs.

165# Cleans every 30 Seconds
Did 25 of them

travel WOD

100 push ups (25 squats on break)

100 push ups, 6 breaks/150 squats

6:45

M/51/190lb

2012-07-16: 22rnds - 400m run/3 160# power cleans. 60 mins.

140-150-160-170-180-190-195F; 5 deadlifts at 195lb

Post-WOD
Hang squat clean: 100 lb; 5 x 10

Your Body is your Barbell 1/Intermediate:
3 sets unbroken of:
12 Y squats
6 Spider-man pushups
3 sets unbroken of:
10 Squat and jump combo
10 Single-leg Romanian deadlifts/leg
10 Spider-man lunges

135, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210, 215, 220, 225, 230(F) + 12 Deadlifts @ 230 lbs

each minute instead of 30 seconds. pc

75 x 5
95 x 3
115 x 2
135 x 1
145
155
165
175
185
195(pr)
205(pr)
215(f)

Scaled way down.
CL: 95,105,115,125,135,145(f)

Started at 95, got to 185 before failing @ 195

60,65,70,75,80,85k,90(f)