August 1, 2012

Wednesday 120801

Clean and Jerk 3-3-3-3-3 reps

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Darrick Bourgeois.


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"Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure."
-Thomas A. Edison

Posted by Pukie at August 1, 2012 5:00 PM
Comments

I love this site!!

Comment #1 - Posted by: paul manfre at July 31, 2012 5:36 PM

It's MOTHERF#@&ING Oly-lift Day!

Comment #2 - Posted by: Mel/39m/5'10"/175 at July 31, 2012 5:36 PM

Tesla > Edison

Comment #3 - Posted by: Fathet of Electricity at July 31, 2012 5:45 PM

What are the pauses on the downward portion of lifts for? Is this required, or can the weight be dropped after the jerk is complete?

Comment #4 - Posted by: Matt at July 31, 2012 5:46 PM

I'm new to crossfit what does 3-3-3-3-3 reps mean?
does it mean I do 15 reps total 3 reps at a time?

Comment #5 - Posted by: Mj at July 31, 2012 5:55 PM

OH YES OLYMPIC LIFTS!!! A TRIBUTE TO THE OLYMPICS?!?!?! LOL CANT WAIT UNTIL TOMORROW...

Comment #6 - Posted by: luis at July 31, 2012 5:56 PM

#4 They're meant to be sets of 3, so the pauses are for a semi rest/reset. Dropping and re-gripping would break the set.

#5 The 3-3-3-3-3 format means do five sets of 3 reps increasing as you go. The idea is to reach a 3 rep max by your last set. You'll also see similar formats, e.g. 2-2-2-2-2-2-2 etc.

Comment #7 - Posted by: Keen-NZ at July 31, 2012 6:00 PM

Thank you Keen-NZ for your comment. I just finished my 8 months of personal training sessions and have been using Crossfit.com for my crossfit workouts for the past week. I knew that 3-3-3-3-3 was 3 reps X 5 sets but wasn't sure if I worked my way up in weight on each rep or started with max weight for a full 5 sets.

Thanks again

Comment #8 - Posted by: Pascal at July 31, 2012 6:21 PM

Is there a standard rest period in between sets?

Comment #9 - Posted by: Rick at July 31, 2012 6:21 PM

I sub dumbbells for barbells in many of my workouts including the clean and jerk tomorrow. I use dumbbells instead of barbells because I don't have a barbell at home but I do not feel like I lose much from the workouts.
I would love to hear some thoughts on using dumbbells instead of barbells - pros and cons.
Thanks and have a great workout!

Comment #10 - Posted by: Ron at July 31, 2012 6:24 PM

The CF experience with Greg was awesome. Greg, you're an amazing role model for the crossfit community and I can't thank you enough for sharing your wisdom with us all.

Comment #11 - Posted by: Aaron S. at July 31, 2012 6:35 PM

#4-the pauses are not cool IMO. Heavy cleans should not be "touch and go". If you need a re-grip at the bottom, take it. Reset your hips, shoulders, etc the right way. You got 15 lifts, don't use bad form on 10 of them just to make it touch and go. If you watch the athletes in the vid the form isn't the best, but the guy missed a lift he probably could have made and the girl seemed more interested in getting through each set than making the most out of each set. We've all been there, though, I am not hating. Just take a moment (NOT a rest period) to make the lift its best.

just my .02

Comment #12 - Posted by: sixer at July 31, 2012 6:48 PM

PS, I wouldn't drop the weight either, but I never drop it because i don't have bumpers. If you wanna drop, then just make a note of that if you want to go back and compare sometime in the future.

Comment #13 - Posted by: sixer at July 31, 2012 6:50 PM

Edison was a criminal and a thief. That being said; woo hoo! Clean and Jerks!

Comment #14 - Posted by: Nick at July 31, 2012 7:01 PM

Anyone have a suggestion for a good MetCon to do after the WOD?

Comment #15 - Posted by: Andrew at July 31, 2012 7:11 PM

Thanks for the insight. I don't plan on dropping, just had some general questions.

Comment #16 - Posted by: Matt at July 31, 2012 7:21 PM

I'm sure I'm not alone when I say that Greg Amundson is the frickin man!

Comment #17 - Posted by: Lincoln at July 31, 2012 7:25 PM

Death by Clean and Jerk
1 on the first min
2 on the second min
3 on the third min and so on

Comment #18 - Posted by: DPL at July 31, 2012 7:46 PM

Drop, reset, and lift if you have bumpers. Taking 5 seconds to do this is not allowing the muscles to significantly recover and IMHO is much better than trying to regrip during an awkward half squat with the bar resting on the thighs.

Comment #19 - Posted by: Erik at July 31, 2012 7:57 PM

Mel #2- After reading the comments for the 1st time in a long time I was glad to see somebody is keeping the saying going!

Greg- It's been along time bro. You
are still the same legit dude you were the last time I saw back in the day. Keep up the awesome work.

DJ... Arrghhh

Comment #20 - Posted by: DJ at July 31, 2012 8:02 PM

IMO the pauses are not necessary.

And more importantly, I don't care if you have the reflexes of a cat, DO NOT STAND DIRECTLY IN FRONT OF ANYONE DOING A CLEAN AND JERK. You can get hurt or the athlete could get hurt trying to not to chuck the barbell in your direction.

Comment #21 - Posted by: Crossfit at July 31, 2012 8:06 PM

I believe that they made a mistake on their post. Thomas Edison's middle name was Alva. Therefore, it should be Thomas A. Edison not Thomas E. Edison.

Oh Yeah, I almost forgot...


GIMME SOME OLY LIFTS!

Comment #22 - Posted by: Tristan at July 31, 2012 8:34 PM

Total Knee Arthroplasty (TKA) Almost 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee
No running or jumping
Power Clean and Push Press:
5 sets of 3 reps W/150lbs
M/54/6’/205
July 31, 2012 21:53

Comment #23 - Posted by: Pete In Sun City at July 31, 2012 8:53 PM

I'll start with triples but I'll probably switch to singles as the weights get heavier. I just got my reebok oly's in the mail and I'm going to test them out tomorrow.
Looking for a PR

Comment #24 - Posted by: Sean at July 31, 2012 9:04 PM

Disagree with the quote. I understand where he's coming from but he sounds like a man trying to justify unhappiness. Ask a satisfied man if he would ever change places with an unsatisfied man.

Comment #25 - Posted by: PS at July 31, 2012 9:55 PM

Want to know exactly where you fit on the food chain? The 63kg (138lb) women's gold medal winner had a clean and jerk of 135kg (297lbs). My daughter asked me if I could do that, "Honey that would squash me like a bug". And so ends Daddy's reign as a superhero to his kids.

Comment #26 - Posted by: Greggyboy at July 31, 2012 9:56 PM

Hey!! That's me!

Comment #27 - Posted by: Darrick at July 31, 2012 9:58 PM

Ha! That is you Darrick! Congrats on making the mainsite!! :-D

Comment #28 - Posted by: Keesa at August 1, 2012 12:34 AM

95-115-135-155-165

Comment #29 - Posted by: TomO/45/M/200 at August 1, 2012 1:02 AM

135-145-155-160-160

Comment #30 - Posted by: gb 45/m/71"/185# at August 1, 2012 3:06 AM

Hi Guys, new to crossfit and loving it what sort of things should i do to warm up

Comment #31 - Posted by: Daniel at August 1, 2012 3:20 AM

M/31/210/72

135
155
175
195
195(5 attempts, 3 reps counted)

Comment #32 - Posted by: SeanP at August 1, 2012 3:35 AM

SeanP, warm-ups are usually based on the WOD you're doing. Whether the WOD uses the arms, back or legs for instance. But in general I do a set of air squats, pushups, burpees, pullups. About 4 rounds, 10-15 reps, then about 2-3 mins of dynamic stretching. After that for the same amount time I do static stretching and then I'm ready to go...

Comment #33 - Posted by: Jordan at August 1, 2012 3:43 AM

95-105-115-125-135

Comment #34 - Posted by: ART/M/43/5'5"/148 at August 1, 2012 4:09 AM

M/44/5'11"/195

105-115-125-135-145

Comment #35 - Posted by: nutfam at August 1, 2012 4:38 AM

Hey, A DJ sighting!

Cheers Brother.

Comment #36 - Posted by: bingo at August 1, 2012 4:40 AM

95, 115, 125, 145, 155

could have gone a bit heavier, but working on form (as I had not done much weights for several weeks).

M/52/190lb

Comment #37 - Posted by: Mazzone, Chantilly at August 1, 2012 5:11 AM

Thomas Edison's middle name was Alva.

Comment #38 - Posted by: History Buff at August 1, 2012 5:14 AM

DJ! The man who introduced me to the great Crossfit lifestyle, glad to see you're still around. You still buildin' and fightin', bro? Post weight in a bit.

Comment #39 - Posted by: kcinmd at August 1, 2012 5:42 AM

95-115-135-140-145. Great workout a lot of fun

Comment #40 - Posted by: Rob Herbert at August 1, 2012 5:48 AM

135-145-155-175failed-175

all power cleans

Comment #41 - Posted by: tjmahl/220/46 at August 1, 2012 5:58 AM

Clean that thing. IMO start right with catching (recieving) the bar in the squat. That guy fails from not getting under the bar a problem that comes from power cleaning and not actually cleaning. Also as the one coach said near the end get that full extension the bar should meet the hips violently.

Comment #42 - Posted by: mashizzle at August 1, 2012 5:59 AM

Greg A a crossfit legend i remember for the first time watching GI Jane and being trully impressed. 2 Cor 5:7 "For we walk by Faith not by sight".

Comment #43 - Posted by: mashizzle at August 1, 2012 6:08 AM

95-105-115-125-135. Still keeping the weight low until I am confident my form is good. I haven't done clean and jerks since I was in high school which is some years ago. Retraining my mudscle memory on the form seems to be going well. One question though. On the 2nd movement where the bar comes into the front squat position, as you are getting it there do you go into a full squat? Maybe someone can explain this in a way I can understand.

Comment #44 - Posted by: JImmy at August 1, 2012 6:16 AM

why don't the athletes in the video drop the weight from overhead and reset from the floor? this isn't a metcon or complex. Also, why power cleans, and not full cleans?

Comment #45 - Posted by: ml at August 1, 2012 6:34 AM

@Comment #15: Eat as much food as possible for time

Comment #46 - Posted by: Rich at August 1, 2012 6:43 AM

I keep hearing about different types of CF, but the only place I have found wods is here on the main site. Is there a different site or page to compare wods????

Comment #47 - Posted by: Brad at August 1, 2012 7:14 AM

30m/219/6'
135-155-165-180-190
Don't have bumper weight could have gone higher, then infelt good so I did 135# clean and jerk 30 reps I'm 6:33 my previous time was 15 min

Comment #48 - Posted by: Daniel cram at August 1, 2012 7:33 AM

m/41/6'4"/228

135,150,160,170,170(3 cleans, 2 jerks)

Comment #49 - Posted by: JayW at August 1, 2012 7:57 AM

I know today isn't a crossfit total day, but I did it yesterday, and was really pumped about my results. I'm 18, weigh 165, and got a total score of 915 (425 on squats, 335 on deadlift, and 155 on overhead press). I just started crossfit this summer, I had been going to the gym before then, but was just doing my own workouts. Crossfit has helped me tremendously and I reccomend it to anyone I talk to at the gym. I feel like I'm in better shape, healthier, and more confident than I've ever been. Thanks Crossfit!! :)

Comment #50 - Posted by: Stefan Gelven at August 1, 2012 8:03 AM

Rx'd
165#
185#
205#
205#
215# PR

Comment #51 - Posted by: Wade m/18/6'0"/190 at August 1, 2012 8:03 AM

Reading here I notice about 4 different people saying the workout should be done 4 different ways. This is analogous to the kipping pullup debates of a few years ago that continue even today. The consensus among many is do not only do strict, do not only do kipping and do not only do weighted. Do like a helen cycle where you do helen three days in a row day one weighted day two strict and day three kipping and change the run distances and kettlebell weights. You have 3 different training stimuli. Would I have the average joe do that probably not. Nor would I do this frequently but constant variance is what keeps a crossfitter ready for the unknown and unknowable.
For 3-3-3-3-3 of C&J Using a few seconds to reset in order to keep good form between reps is a good idea. taking a brief pause with out letting go of the bar is a good idea. turning this into a complex is a good idea. Doing this WOD with squat cleans is a good idea, doing this wod with Power cleans is a good idea, doing this wod with muscle cleans is a good idea. It all depends on the coach and the athlete and the athletes goals. Keep your Functional Movements Constantly Varied and perform them at a high intensity right. Traditionally a WOD like this you take as much rest between sets as needed in order to complete the next set. If you are a little more advanced there is no reason not to set a time limit on your rest periods to increase intensity if you were relatively strong with the lift but having trouble with stamina in metcons.

That all being said for the newer athlete on a WOD like this work on form while increasing the weight. Assess your goals and decide power clean or squat clean, not doing squat cleans can hurt you in the long run, and take 1-3 secs each rep to reset your hands and feet before the next rep. Then take long rests between sets so that you can focus on technique. It will payoff on your metcon days. Trying to learn technique while doing grace or isabel for the first time is not only silly it's just gonna slow you down

Comment #52 - Posted by: Ryan at August 1, 2012 8:18 AM

F/42/5'6"/145

85-90-95-100-105

Comment #53 - Posted by: mom to five at August 1, 2012 8:22 AM

155-165-175-185(2)-185.

Comment #54 - Posted by: Kurt M/38/185 at August 1, 2012 8:22 AM

135-135-155-165-185
Exactly 2:00 rest between sets

Comment #55 - Posted by: Erik at August 1, 2012 8:35 AM

M/39/6'/150

Run: 6 x 400

Clean and Jerk 3-3-3-3-3 reps
75-85-95-100-105-105

Comment #56 - Posted by: iancr at August 1, 2012 8:43 AM

M/33/6'2"/205

135, 155, 165, 175, 185

Comment #57 - Posted by: Matt at August 1, 2012 8:44 AM

I know today isn't a crossfit total day, but I did it yesterday, and was really pumped about my results. I'm 18, weigh 165, and got a total score of 915 (425 on squats, 335 on deadlift, and 155 on overhead press). I just started crossfit this summer, I had been going to the gym before then, but was just doing my own workouts. Crossfit has helped me tremendously and I reccomend it to anyone I talk to at the gym. I feel like I'm in better shape, healthier, and more confident than I've ever been. Thanks Crossfit!! :)

Comment #58 - Posted by: Stefan Gelven at August 1, 2012 8:46 AM

#43
They don't drop it from overhead because most coaches recommend that you learn how to properly put weights down in a safe manner. The "down" part of a lift can be very challenging if you've just maxed out. Also, when approaching a met con or complex, shouldn't the athlete be prepared to lower heavy weight when fatigued? This is about getting better at everything, not just the pretty parts... resetting at the hips is a great way to ensure pure sets. Some athletes who put the bar down then reset take longer than others. Where do you draw the line? 5 seconds on the ground? 3? Either way, athletes will use the maximum allowed time as a small rest and thats not the purpose. I say good on ya to these two for NOT resetting at the bottom. Great skill work paired with strength and form.

Comment #59 - Posted by: Brendan at August 1, 2012 9:03 AM

115 #
125#
135#
155#
165# -failed

Comment #60 - Posted by: Nick 19M/195/6'3" at August 1, 2012 9:16 AM

95, 115, 125, 135, 155 then Fran as RX'd 7:51!

Comment #61 - Posted by: kuz210 at August 1, 2012 9:18 AM

I need work on my cleans, my wrists feel like they're going to snap off everytime.

Combined today's workout with a modified version of Monday's workout. Man alive.

Clean and Jerk:

135 x 3 (warmup)
145 x 3
165 x 3 (oops, put 10's instead of 5's)
165 x 3
175 x 3
185 x 3


DAILY WOD:

3 rounds for time of:
10 Hang Power Cleans @ 135 lbs
10 burpees
10 sit-ups

6:59

Comment #62 - Posted by: Dan 28/m/CT/5'11/177 at August 1, 2012 9:25 AM

3 x SC&J x 5:

135, 155, 175, 175, 185.

I did squat clean touch and go. first two sets PJ then 3 sets SJ. Got a little winded on third rep of the sets.

Comment #63 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at August 1, 2012 9:28 AM

115
125
135
135
145 (pr, all full form except for last rep at 145 which was a power clean)

Comment #64 - Posted by: coyo at August 1, 2012 9:35 AM

Greg Amundson is a beast. However, I find him slightly creepy in an "evangelical christian preacher" kinda way when he speaks to a crowd. Why is that?!

Comment #65 - Posted by: Greg at August 1, 2012 9:36 AM

21m/5'7/170lbs

185-205-215-225-235

Comment #66 - Posted by: Scott C at August 1, 2012 9:48 AM

Clean & Jerk 3 3 3 3 3

225(3) - 235(3) - 245(3) - 255(3) - 265(3) Rx

Comment #67 - Posted by: Stephen at August 1, 2012 9:51 AM

M/34/6'3"/200

155-165-165-175-185
Sore knee, kept intensity low.

Comment #68 - Posted by: Ben S at August 1, 2012 9:53 AM

M/33/6'0"/242

135
155
185
205
225(1)f
135(5)

I need to work on form. It broke down by the end and didnt have enough power for the heavier weight. Any suggestions? Are there videos out there to watch regarding the Oly-lifts?

Comment #69 - Posted by: Taylor at August 1, 2012 10:14 AM

125-135-140-145-150

Power Cleans

Comment #70 - Posted by: MCross at August 1, 2012 10:26 AM

M/18/5'7/160

Clean & Jerk
135
145
155
165
175

Comment #71 - Posted by: Alex M at August 1, 2012 10:30 AM

Taylor,

Youtube "Highlights from the CrossFit/USAW Open". This video from Again Faster showcases the weightlifting component of the CrossFit/USAW Open. Watch as legendary CrossFitters Chris Spealler, Kristan Clever, Josh Everett, and more display their power and skill. The footage has been slowed down a bit, so you can see each lift in full detail.

Great video for any Crossfitter who favors the Oly lifts. Very motivating. It doesn't break down each movement but it does give enough shots of some of the best Crossfit Oly lifters in slow motion.

Comment #72 - Posted by: Stephen at August 1, 2012 10:31 AM

175 - 175 - 180 - 185 -190

PC's

Comment #73 - Posted by: GleichSTL m/34/178/5'10" at August 1, 2012 10:34 AM

M/25/72/220
145-155-165-185-205

Just getting into crossfit and this is the first power-lifting I've done since college! Quite the wake up call.

Comment #74 - Posted by: Kevin B. at August 1, 2012 10:56 AM

165
185
205
215
225

M/23/5'11"/205

Comment #75 - Posted by: tjb at August 1, 2012 11:10 AM

Bingo- Hey brother, how are things? Long time, no talk. I've been off the grid for a bit. Hope all's well.

Comment #76 - Posted by: DJ at August 1, 2012 11:17 AM

6 kms cycling 11:33

21-15-9 repeats of
knees to elbow
handstand push-ups

5:53

Comment #77 - Posted by: orkun at August 1, 2012 11:22 AM

#15 Andrew,

Yes. Don't

Comment #78 - Posted by: Pat McCarty at August 1, 2012 11:31 AM

Any recommendations for avoiding hitting my chin with the bar on the way up? Seems whenever I do any type of pressing I am wasting energy trying to avoid the chin instead of focusing all of my energy into the press.

A bit silly, I know, but just trying to get better. Thanks!

Comment #79 - Posted by: Klay at August 1, 2012 11:43 AM

Really disappointed with my oly lifts today granted in new to them but I did 5 rounds of 185# power cleans yesterday for 5 reps cake so I thought for sure I'd get more up today.

135/155/175/185 fail 3rd/185 fail 2nd/pissed

Comment #80 - Posted by: Justin at August 1, 2012 11:52 AM

135-155-165-175-195(PR)
M/34/5'8"/180lb

Comment #81 - Posted by: Chris N. at August 1, 2012 12:11 PM

What happened to the fat man? Anyway, love the site.

Comment #82 - Posted by: Richard Larson at August 1, 2012 12:20 PM

#70 Klay

Yea Ive had that problem before and I noticed today especially on the heavier sets that when I push up my head looks up with the weight. And then of course you look forward once you have the weight up. So as the weight goes up your head tilts with it thus clearing your chin from the bar. Also i usually tilt my head up when i bring the weight down as well. Its not an exaggerated movement just a slite head tilt. Hope the advice helps!!!

Comment #83 - Posted by: Brad at August 1, 2012 12:39 PM

215

Comment #84 - Posted by: JK/m/29/5'10"/205 at August 1, 2012 12:42 PM

m/5'8/180

115(warm up)-135-145-155-165(PR)-175

Comment #85 - Posted by: nelsmich at August 1, 2012 12:59 PM

21 Girls in 21 Days
1.) Amanda
9, 7, 5 reps of
Muscle-ups
135/95 lb snatches
For time.

Can't do a muscle-up so I subbed pull-ups/dips.
95 lb snatch.
Time: 12:52
M/32/220/6'0"

Comment #86 - Posted by: Aaron at August 1, 2012 1:06 PM

M/47/5'10/210
95,115.135,145,155

Comment #87 - Posted by: Donny at August 1, 2012 1:54 PM

m/24/190

135-145-155-165-175
first time- think i could have gone heavier

Comment #88 - Posted by: Mm at August 1, 2012 1:55 PM

M/28/137 (62kg)

kgs: 40-45-50-55-60 (PR)
lbs: 88-99-110-121-132 (PR)

No fails, so also tried 1 at 65kg (143#) and got it, PR and over my BW so was stoked.

Comment #89 - Posted by: Keen-NZ at August 1, 2012 1:56 PM

135
155
175(ugly)
175
185

heavy but could(should) have gone 5-10# more if I wouldn't have had the ugly set that mind f#*k'd me

Comment #90 - Posted by: Bells at August 1, 2012 2:10 PM

Day 93
M/45/6'0"/192

CFWU x 3
WOD as RX'd
1) 115
2) 135
3) 155
4) 170 - x1 (F-2/3)
5) 160 - x2 (F3)

...and because I couldn't stand leaving reps on the table, dropped to 155 x 3 for a final set. However, getting 170 just once was a PR for me.

Comment #91 - Posted by: fargingbastige at August 1, 2012 2:13 PM

M/23/5'11"/188


155
175
185
195
200 PR

Comment #92 - Posted by: ZachA at August 1, 2012 2:20 PM

M/44/6'0/230

115-135-145-155-165-170

Annoyed I didn't go heavier....so did burpees for 2mins right after last set (got 42)

Comment #93 - Posted by: Eric at August 1, 2012 2:23 PM

M/39/5'7"/170

185-195-205(2)-205-210(2)

Not sure exactly what happened on 205 missed the second clean then on the 210 was getting tired and missed the 3rd jerk because I didn't get down under quick enough.

Went from power cleans on 185/195 to full clean on 205/210

Fun one. :-)

Comment #94 - Posted by: Gene at August 1, 2012 2:44 PM

Total Knee Arthroplasty (TKA) Almost 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee
No running or jumping
Last night
Power Clean and Push Press: 5 sets of 3 reps W/150lbs
July 31, 2012 21:53
This afternoon
Push Press: 5 sets of 3 reps W/135lbs
August 1, 2012 15:50
M/54/6’/205

Comment #95 - Posted by: Pete In Sun City at August 1, 2012 2:54 PM

M/29/5'4''/145

95-115-135-155-165x1-165(F)-160x2.

Comment #96 - Posted by: Jason Llanes at August 1, 2012 3:01 PM

45# x 3
55# x 3
65# x 3
75# x 3
85# x 2 (Fail)
(Rested then put up last 85#)
10mins

Comment #97 - Posted by: Katman at August 1, 2012 3:11 PM

M/27/5'8/187

135-165-185-195-205 rx'd

Comment #98 - Posted by: Gabe at August 1, 2012 3:22 PM

f/42/180/5'10"

5 x 3 reps clean and jerk.

I made use of our bumper plates in the 2nd - 5th set... it's more awkward lowering the weight than getting it up in the first place.

95 - 115 - 135 - 145 - 150

I don't think the judges would have given me three lights for that last jerk at 150#... I pressed it out. Luckily for me, the only judge in my garage was my 4 year old daughter... and she was too busy plugging her ears when I dropped the weights to notice.

Comment #99 - Posted by: JuliePlatt at August 1, 2012 3:30 PM

IMO the purpose behind this WOD is to practice and get better at touch and go. If they were trying to get your heaviest lift it would have been 7x1.
Doing heavy touch and go FORCES YOU TO GET THE FORM DOWN ON THE NEGATIVE, not just on the way up. Many people probably have pretty crappy form on touch and go because the RXd weight in metcons doesn't require precision of the move, bar path, etc. Work the touch and go on this WOD. If that limits the amount of weight you can lift, that means you need to practice the touch and go transition. THAT will make you a better Crossfitter. IMO

Comment #100 - Posted by: Blake at August 1, 2012 3:57 PM

These things have been killing my knees lately so I did:

-Run 1/4 mile
-Front squat: 261x3

Repeat 4 times through.

Comment #101 - Posted by: Rick at August 1, 2012 3:57 PM

75"/207#
185-195-205-225-(230)
Got one on 230# then missed the jerk on second.

Comment #102 - Posted by: Blake at August 1, 2012 4:00 PM

155-165-175-185-195lbs. rx'd

195 is PR

Comment #103 - Posted by: Will in NY-M/21/5'11"/175lbs at August 1, 2012 4:01 PM

M/23/5'11"/181

175-185-195-205-225 PR

Comment #104 - Posted by: Jay at August 1, 2012 4:19 PM

135/155/175/185/205 first & third rep, second rep failed on the jerk. 205 PR

Comment #105 - Posted by: Darrin at August 1, 2012 4:25 PM

Hold on, we're not supposed to drop and re-grip in between sets? We're just supposed to hold it in hang?

Well, that's the least of my problems -- I started with 30 lb. and then did one set at 40 before deciding to use the naked bar at 45. I did 5 full sets at 45 since the previous sets were too easy, but without a spotter I didn't want to go higher on the jerk.

Yes, you read that right. 45.

F/29/5'6"/128

Comment #106 - Posted by: Brynn at August 1, 2012 4:47 PM

95
115
135
135
135

Comment #107 - Posted by: D. Peterson at August 1, 2012 4:59 PM

135, 155, 185, 205 x 2, 185

Comment #108 - Posted by: Rocky at August 1, 2012 5:03 PM

115-135-145-155-165

Comment #109 - Posted by: Brad R 6'4"/200/m/32 at August 1, 2012 5:04 PM

165-175-185(1)-185(1)-185
Had trouble controlling the bar in between reps and had to drop it to get 185. I guess that means 175 was my top weight.

Comment #110 - Posted by: mlt at August 1, 2012 5:11 PM

M/22/6'0"/170

135, 145, 165, 185, 200

3rd month into CrossFit and absolutely loving it. Thanks for what you guys (and girls) do!

Comment #111 - Posted by: Jon at August 1, 2012 5:14 PM

45 - 55 - 65 -85-95

Comment #112 - Posted by: Greg Ayoup at August 1, 2012 5:24 PM

160
170
180
190(pr)
200(1)

Comment #113 - Posted by: ferb44 174# at August 1, 2012 5:38 PM

M/46/6'/220
WU 5k

165-165-165-165-165

Comment #114 - Posted by: Tom J at August 1, 2012 5:47 PM

M/23/6'3/215

155-185-200-205-205*PR

Comment #115 - Posted by: Ryan at August 1, 2012 5:47 PM

M/28/6'2"/245

This was my second CF workout ever and the first time to clean & jerk. I did power cleans all the time in high school, but never with the jerk on the end. My wife and I love CF!
1: 115
2: 135
3: 155
4: 175
5: 195

Comment #116 - Posted by: Tim at August 1, 2012 6:00 PM

M/20/6'4"/240

185-195-205-215-225

Comment #117 - Posted by: JaceJ at August 1, 2012 6:02 PM

Whats with everyone doing a metcon after the prescribed workout? You do realize that it's not necessary to metcon every single day, correct?

And Aaron - 21 girls in 21 days...sigh...enjoy the Slap surgery bro.

Comment #118 - Posted by: Pat McCarty at August 1, 2012 6:11 PM

M/26/6'0"/180

155 / 175 / 185 / 195 / 205

Comment #119 - Posted by: DC at August 1, 2012 6:11 PM

m/53/158
100
111
121
135
146

Comment #120 - Posted by: David Lingle at August 1, 2012 6:21 PM

135-155-175-195-205 (Fail got clean but not jerk)

Comment #121 - Posted by: Josh M/19/175lbs/5'6" at August 1, 2012 6:26 PM

125
145
165
185
205 (1 + 1 Clean only)

Did 2 minutes per round. When I started round 5, I was still out of breath from round 4. I just didn't have the gas to throw it up a second time. Probably would have been easy if I'd taken a longer break in between.

Last time I did this topped out at 195x3.

Comment #122 - Posted by: Alton 33yo/M/5'11"/175lbs at August 1, 2012 6:46 PM

95-105-115-115-95

Comment #123 - Posted by: abh f/26/5'5/130 at August 1, 2012 6:49 PM

5'9 180 30yrs
21-15-9
225 deadlift
95 thrusters
7:32

Comment #124 - Posted by: zak at August 1, 2012 7:14 PM

115
135
145
155(1)f
145(2)f
Cleans weren't a problem, it was the nasty jerk at the end!

Comment #125 - Posted by: galvestonian at August 1, 2012 7:29 PM

Pat-
It's not really 21 days. I'm still doing three on, one off. More like 27 days, but that doesn't have the same ring to it.

Comment #126 - Posted by: Aaron at August 1, 2012 7:32 PM

21m/5'7/170lbs

185-205-215-225-235

Comment #127 - Posted by: Scott C at August 1, 2012 7:43 PM

m/41/200/5'11"

140
145
150
155
160

Comment #128 - Posted by: pjduenas at August 1, 2012 7:44 PM

83-93-103-113-123(PR)

Comment #129 - Posted by: Evelyn F/28/5'8"/155 at August 1, 2012 8:00 PM

Brock 165-185-195-200(2,PR)-200(1)
Matt 215-220-225-230(2)-235(1-f-1,PR)
Sebastian 135-155-165-175-185(1,PR)

Comment #130 - Posted by: sebastian m/43/180/6'2" at August 1, 2012 8:10 PM

M/33/5'10"/194

130
140
150
155
160

meh... working on form! just did this workout this morning and came away thinking it was relatively easy - then read today's beast!!

Comment #131 - Posted by: johnny at August 2, 2012 12:19 AM

60kg-62.5-65-67.5-70(2)

Comment #132 - Posted by: Brett (M/24/188cm/77kg) at August 2, 2012 12:26 AM

m/29/181cm/70kg

115
125
135
145
155
165
175 (1rep)

Comment #133 - Posted by: ukr17 at August 2, 2012 1:44 AM

m/49/260/5'9"
135x3
155x3
175x3
185x3
185 failed on 2nd rep
Then did sets of 5 to work on form
135x5
140x5
145x5
150x5

Comment #134 - Posted by: paul at August 2, 2012 3:57 AM

45
55
65
75
85 x 2 (fail)
10min

Comment #135 - Posted by: Katman at August 2, 2012 5:09 AM

135/145/155/165/175
Been a while stayed light
Pretty good form no back problem

Comment #136 - Posted by: Johnh 44/205 at August 2, 2012 7:20 AM

165
185
210
225
235 PR - got all 3 reps pretty easy. Will shoot for 265 next time.

m/28/195

Comment #137 - Posted by: Browning at August 2, 2012 7:45 AM

3 mile run
21:30
3 x 3 x 3 x 3 x 3 Clean and Jerk
135# all Reps
Then
25 Back Extensions
50 Weighted Sits

Comment #138 - Posted by: dyagg at August 2, 2012 8:00 AM

M/22/5'11"/183
155-175-195-210-225

was pressed for time, so decided to build it up. I would liked to have done all sets in the 200+ range. 225 was not that bad.

Comment #139 - Posted by: Miles Forks at August 2, 2012 8:20 AM

3x115,135,145,155(slight re-bend 3rd), 160 (slight re-bend 3rd)
Shoulders, esp front delts, still sore & fatigued from prev WODs.

Comment #140 - Posted by: Mike Scott M/45/5'10"/190 at August 2, 2012 9:55 AM

115-135-145-155-165

Comment #141 - Posted by: Kevin C. (M/53/5'11"/175) at August 2, 2012 10:07 AM

80, 100, 120, 130, 140 (2)

Not many C&J in the last few years. Outstanding Kevin.

Comment #142 - Posted by: mas 55/M/155 at August 2, 2012 1:30 PM

M/34/5'9"/155

Did this yesterday. Power cleans.

155
165
170
175
2@180

Comment #143 - Posted by: Antun Karlovac at August 2, 2012 1:59 PM

185
205
215
225
235

Comment #144 - Posted by: dsm19 M / 33 / 6'0 / 210 at August 2, 2012 2:30 PM

got to 165 lbs.

Comment #145 - Posted by: Kyle A. at August 2, 2012 4:22 PM

95,115,135,144,155 vs
75,95,115,135,145 9/18/08

1k run wu 4:53. abmat x 18 after

Comment #146 - Posted by: kevin o at August 2, 2012 5:09 PM

115-120-125-130-135

Comment #147 - Posted by: myles456 at August 2, 2012 5:20 PM

M/35/260/74

230x3
250x3
260x3
280x3
300x2 (fail on 3)

Comment #148 - Posted by: Rusty at August 2, 2012 6:29 PM

M/32/5'9/162
135
155
165
170
175 failed on 2nd jerk.

Comment #149 - Posted by: Kyle at August 2, 2012 7:11 PM

165, 170, 175, 180, 185

Compare to:
080912 -135, 150, 165, 175 (f x 2), 135

Comment #150 - Posted by: B. Rhaly at August 2, 2012 7:54 PM

135-155-185-205-225.

Comment #151 - Posted by: Jeff A. at August 2, 2012 8:41 PM

28/m/5'11"/180
95-115-135-155-175-195(2)-205

A few regrips

Comment #152 - Posted by: justaman - liberty, sc at August 2, 2012 9:10 PM

110, 130, 150f, 140, 150

Comment #153 - Posted by: JT m/39/5'10"/175 at August 2, 2012 9:40 PM

WARM UP-Did 4RFT 15 Ghdsu 20 squats 40 DU 7:30.
C&J
3-135
3-155
3-185
3-205
3-215
3-225
Male-6'0" 220lbs

Comment #154 - Posted by: Scott at August 3, 2012 1:07 AM

WARM UP-Did 4RFT 15 Ghdsu 20 squats 40 DU 7:30.
C&J
3-135
3-155
3-185
3-205
3-215
3-225
Male-6'0" 220lbs

Comment #155 - Posted by: Scott at August 3, 2012 1:08 AM

Oh and I'm 40

Comment #156 - Posted by: Scott at August 3, 2012 1:57 AM

44/m/176cm/73kg

60-65-70-75-80f kg

Couldn't do a single jerk @80kg, but did 3 cleans at least.

Comment #157 - Posted by: Memuc at August 3, 2012 4:39 AM

155
165
175
185
200 (1x)

Comment #158 - Posted by: Sinal M/33/5'9"/215 at August 3, 2012 2:54 PM

CJx3: 95, 105, 115, 120, 125
+15lb

Comment #159 - Posted by: Harpo m/45/5'7"/145 at August 3, 2012 5:37 PM

worked to 165 3RM, then 8 mile run, yoga cooldown.
Garage, Nik and kids at VA beach.

Comment #160 - Posted by: Ajax at August 3, 2012 6:38 PM

M/42/5'11"/157lbs

For some reason I thought this was a 7X3 WOD. But I managed:

60/65/67/75/80/85 (all weights in kg). Only managed a double with 85kg, but that is a PR by 5kg!!! For a double!!!

Comment #161 - Posted by: John at August 4, 2012 12:06 PM

115lbs
135
165
185
195
205 x 1

Comment #162 - Posted by: leibc2 (29/M/5'9/170) at August 4, 2012 1:42 PM

25 / M / 5'9" / 140lbs

115-120-125-130-135

Had to reset my grip on the last rep of 135.

Comment #163 - Posted by: BC at August 4, 2012 4:52 PM

Male, 40 yo, 151#, 68"

95, 115,115,115,125

Comment #164 - Posted by: Karl at August 4, 2012 8:35 PM

105-115-125-125-125
Terrible form, esp. in the jerk portion. Everything I did in warmup fell apart.

Comment #165 - Posted by: Jim R. M/49/5'8"/155 at August 5, 2012 12:28 AM


8/5/12: 135, 145, 145, 155, 155 (3C, 2J)
9/19/08: 105

Comment #166 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at August 5, 2012 10:13 AM

Jeff @ 2.0
Sq. Clean and Split Jerk
Dropped each rep
185-195-215-225(2)-225

Comment #167 - Posted by: Jeff & Charity @ CF Snohomish at August 6, 2012 8:10 AM

m/38/5'9/179
CFWU-2. Shortcut since I did metcon afterward. Superman. Burgener.
145,155,165,175,185
Sq cleans. Split jerks on last couple of rounds. Weight not bad. Got a little too wide on landing in later rounds.
9/12/08:
135, 145, 155, 160, 160
Jerk was terrible.

Comment #168 - Posted by: jrm at August 6, 2012 6:55 PM

165-175-185-190-200

Comment #169 - Posted by: Mike L. at August 7, 2012 6:52 AM

95 x 3
105 x 1
115 x 1

Comment #170 - Posted by: Steve at August 7, 2012 11:03 AM

115, 135, 160, 185, 200x2

Comment #171 - Posted by: Pacers at August 7, 2012 11:54 AM

60-65-70-75-80f 2nd jerk

Comment #172 - Posted by: Mik at August 8, 2012 2:51 AM

185-185-185-195-195

195 was my 1 RM on C&J in Jan - making progress!

Comment #173 - Posted by: Bill Hunter M/35/5'9"/225 at August 8, 2012 8:24 AM

145 x 3
150 x 3
155 x 2 (failed on 3rd)
150 x 3
155 x 2 (failed on 3rd)

Post-WOD:

5 rounds of 10 reps at 85lb

Comment #174 - Posted by: savetheh at August 8, 2012 7:09 PM

pc&j
dropped the weight after each lift

75# x 10
95# x 7
115# x 5
135 x 3
155 x 3
175 x 3
185 x 3
195 x 3 (pr)

m/41/5'8/240

Comment #175 - Posted by: phat boi at August 13, 2012 4:06 PM

135, 145, 155, 155, 165(PR)

Comment #176 - Posted by: Jeff Gebbie at August 13, 2012 7:08 PM

135, 155, 175, 195, 225 (1 CJ, 2 Cleans only)

Comment #177 - Posted by: Crossfit Chris at August 14, 2012 6:12 PM

135, 140, 145, 150, 155

Comment #178 - Posted by: fosterww98 at August 15, 2012 3:11 PM

52/m/185

155/65/75/80/185x2/185f/

Comment #179 - Posted by: denob at August 20, 2012 2:17 PM

135, 144, 155, 165, 185

Comment #180 - Posted by: SF at September 2, 2012 1:48 PM

135 warm up
155
165
175
185
200

Comment #181 - Posted by: EUGENE M/42/5'11/190 at September 3, 2012 5:47 PM

500 m row

50 push ups

Clean tutorial

Jerk - 50/55/60/65/70 kg

muscle up tutorial

Comment #182 - Posted by: Silva at October 9, 2012 2:47 AM

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

Comment #183 - Posted by: fathertyme 34/m/6'/175# at October 22, 2012 7:52 PM

70, 75, 77.5, 80 pb, 80 (kg) 26.11.12
touch & go @ 2-3 min intervals

Comment #184 - Posted by: zenoperegrinus at November 26, 2012 12:19 PM

CFWUXx2
Burgener warmup
65kg-75-80-80-80kg

Comment #185 - Posted by: Doug at May 2, 2013 12:04 PM

M/41/5'11"/206

Power clean & push jerk.

1 set every 2 min.

(kg) 50-55-60-65-70

Comment #186 - Posted by: Jose-Luis Morales at July 19, 2013 9:10 AM

115, 135, 155, 165, 170

Comment #187 - Posted by: Manchild at October 25, 2014 1:43 PM
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