I love this site!!

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

Tesla > Edison

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?

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?

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

#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.

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

Is there a standard rest period in between sets?

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!

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.

#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

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.

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

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

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

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

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

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.

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

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.

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!

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

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

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.

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.

Hey!! That's me!

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

95-115-135-155-165

135-145-155-160-160

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

M/31/210/72

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

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...

95-105-115-125-135

M/44/5'11"/195

105-115-125-135-145

Hey, A DJ sighting!

Cheers Brother.

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

Thomas Edison's middle name was Alva.

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.

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

135-145-155-175failed-175

all power cleans

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.

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".

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.

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 #15: Eat as much food as possible for time

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????

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

m/41/6'4"/228

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

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!! :)

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

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

F/42/5'6"/145

85-90-95-100-105

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

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

M/39/6'/150

Run: 6 x 400

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

M/33/6'2"/205

135, 155, 165, 175, 185

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!! :)

#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.

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

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

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

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.

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

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?!

21m/5'7/170lbs

185-205-215-225-235

Clean & Jerk 3 3 3 3 3

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

M/34/6'3"/200

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

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?

125-135-140-145-150

Power Cleans

M/18/5'7/160

Clean & Jerk
135
145
155
165
175

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.

175 - 175 - 180 - 185 -190

PC's

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.

165
185
205
215
225

M/23/5'11"/205

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

6 kms cycling 11:33

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

5:53

#15 Andrew,

Yes. Don't

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!

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

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

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

#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!!!

215

m/5'8/180

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

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"

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

m/24/190

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

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.

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

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.

M/23/5'11"/188

155
175
185
195
200 PR

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)

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. :-)

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

M/29/5'4''/145

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

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

M/27/5'8/187

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

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.

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

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

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

Repeat 4 times through.

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

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

195 is PR

M/23/5'11"/181

175-185-195-205-225 PR

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

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

95
115
135
135
135

135, 155, 185, 205 x 2, 185

115-135-145-155-165

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.

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!

45 - 55 - 65 -85-95

160
170
180
190(pr)
200(1)

M/46/6'/220
WU 5k

165-165-165-165-165

M/23/6'3/215

155-185-200-205-205*PR

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

M/20/6'4"/240

185-195-205-215-225

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.

M/26/6'0"/180

155 / 175 / 185 / 195 / 205

m/53/158
100
111
121
135
146

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

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.

95-105-115-115-95

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

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

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.

21m/5'7/170lbs

185-205-215-225-235

m/41/200/5'11"

140
145
150
155
160

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

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)

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!!

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

m/29/181cm/70kg

115
125
135
145
155
165
175 (1rep)

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

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

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

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

m/28/195

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

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.

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

115-135-145-155-165

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

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

M/34/5'9"/155

Did this yesterday. Power cleans.

155
165
170
175
2@180

185
205
215
225
235

got to 165 lbs.

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

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

115-120-125-130-135

M/35/260/74

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

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

165, 170, 175, 180, 185

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

135-155-185-205-225.

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

A few regrips

110, 130, 150f, 140, 150

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

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

Oh and I'm 40

44/m/176cm/73kg

60-65-70-75-80f kg

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

155
165
175
185
200 (1x)

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

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

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!!!

115lbs
135
165
185
195
205 x 1

25 / M / 5'9" / 140lbs

115-120-125-130-135

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

Male, 40 yo, 151#, 68"

95, 115,115,115,125

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

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

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

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.

165-175-185-190-200

95 x 3
105 x 1
115 x 1

115, 135, 160, 185, 200x2

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

185-185-185-195-195

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

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

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

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

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

135, 140, 145, 150, 155

52/m/185

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

135, 144, 155, 165, 185

135 warm up
155
165
175
185
200

500 m row

50 push ups

Clean tutorial

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

muscle up tutorial

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

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

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