August 22, 2012

Wednesday 120822

Power clean 1-1-1-1-1-1-1 reps

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Compare to 110601.

instructional_muscleup_th.jpg

Enlarge image

What could this athlete do to more efficiently complete muscle-ups?


"The CrossFit Experience with Kelly Starrett" by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]


WOD Demo with Corey Auger - video [wmv] [mov] [HD mov]

Posted by Pukie at August 22, 2012 5:00 PM
Comments

#1 Sam

At least he's putting himself out there that he knows he has some technique issues to work through and he's trying to focus on them. Where's your video?

Comment #1 - Posted by: Chris S. at August 21, 2012 5:15 PM

Sheeit, looked pretty good to me! certainly not "Worst power clean form ever". He made it look pretty easy. I'm still strugglin' under 200#. :|

Comment #2 - Posted by: xfitcjf at August 21, 2012 5:25 PM

Drive the head through, keep the hands closer to the chest. Looks like he is going to make it though.

Comment #3 - Posted by: zach at August 21, 2012 5:26 PM

#1 . . . C'mon man . . . "Worst power clean form ever" . . . I doubt it . . . Work needed? . . . That's what he said to begin with . . . Fortunately most CrossFitters appreciate their fellow sojourners who recognize they are a work in progress unlike Sam who obviously has arrived where the rest of us can only hope to go someday . . . I wear wrist sweat bands when I CrossFit hopefully those aren't unecessary too . . . Maybe those knee sleeves just feel better . . . Sam, hope you'll join the ranks of the encouragers in CF . . .

Comment #4 - Posted by: IronMikeMercury at August 21, 2012 5:34 PM

I can't seem to wrap my head around the idea of not going into a squat clean when the loads begin to compromise good form. Granted the WOD calls for power cleans, it seems to me that it may be more beneficial for the athlete to receive the weight in a more supported position (squat clean)rather than sacrificing form and increasing your chances for injury.

Comment #5 - Posted by: Anthony at August 21, 2012 5:54 PM

Looks so familiar.......
I know! It looks like me! lol

Comment #6 - Posted by: Andrew at August 21, 2012 6:03 PM

From the placement of his hands it looks like he didn't start the move properly. It is incredibly hard to just grip the rings normally and go into a muscle up. You need to start in a false grip and keep your arms tight as you transition. That way you have good wrist position to complete the movement.

Comment #7 - Posted by: Nick at August 21, 2012 6:08 PM

#1 Good job saying something that he was saying through the whole vid. He realizes that as it gets heavier he loses form ("I don't have the elbo speed so I end up doing a split squat to get it up"). I say that he got the weight he wanted an he knows what he needs to work on. I'm sure your form is perfect even on your max weight.

Comment #8 - Posted by: Dax at August 21, 2012 6:13 PM

Get forearms pointing to ground more,Extend spine and pass gas before muscle ups!

Comment #9 - Posted by: markkal at August 21, 2012 6:13 PM

Nick...did you watch a video on muscle ups? If so you watched the wrong one. I have been told that a good grip for cleans is the hook grip but with knuckles pointing straight down....any input?

Comment #10 - Posted by: Lee at August 21, 2012 6:14 PM

#5 @ Nick's comment is partially correct. It is certainly harder to do a MU from a regular grip. This can be compensated for, however, with the proper "kipping" technique (different from kipping pull up). The athlete in the picture needs to keep his hand and elbows closer to his body. This will help him get his weight on top of his base of support (his hands). Im not sure that he is going to make it... his position between shoulders, elbows, and hands is very ineffecient.

Comment #11 - Posted by: Trueson M/39/5'8"/165 at August 21, 2012 6:31 PM

#8 lee, Nick was referring to the question about the muscle up, not the form in the clean video.

The first 5 lifts look fine. He knows he needs to get his butt down and his knees out. Lifts 6 and 7 were not unexpected given his prediction. Pull yourself under the bar rather than getting low by catching it wide and blowing your knees out. Otherwise, decent job.

Muscle up guy, get your elbows in tight.

Comment #12 - Posted by: Pat McCarty at August 21, 2012 6:31 PM

I'm not a big fan of these critique the photo things. This is probably this guy's 20th consecutive muscle up, and someone posted a picture of that one muscle up near the end where he struggled and his form was off.

Comment #13 - Posted by: Austin at August 21, 2012 7:12 PM

Keep his arms in by his ribs and get his elbows up to fully transition from the pulling of the first part to the pushing or dipping part which would be second

Comment #14 - Posted by: James at August 21, 2012 7:45 PM

Come'on Fellas! We've all made less than satisfactory lifts before. Leave the guy alone.

Comment #15 - Posted by: MJ at August 21, 2012 8:04 PM

Been crossfit ting for about six months now and love it.
Can anyone give me some numbers on power clean maxs that are average and excellent to give me a perspective on my progress.

Comment #16 - Posted by: Ryan at August 21, 2012 8:23 PM

My rack position sucks, any pointers? I've stretched but still have some trouble.

His clean form isn't any worse than Rob Orlando's, but he is working on it.

Comment #17 - Posted by: Wally at August 21, 2012 8:28 PM

135-155-185-205-225-245-275(Fail)-265(Fail)-255 PB

I think I psyched myself out at 275 but got 255 with OK form not perfect but a new PB is good for me

Comment #18 - Posted by: JDawg at August 21, 2012 8:29 PM

How long of a rest do you take between each power clean?

Comment #19 - Posted by: Ben at August 21, 2012 8:50 PM

When doing muscle-ups always keep the rings as close to your centre line as possible. Think: pull rings to sternum (i.e. below nipple line) then, drive head through.

Comment #20 - Posted by: Gary B at August 21, 2012 8:59 PM

I only bring that up because of the increased risk of injury associated with his break in form. If he greases the groove with "better" technique he won't break as bad when he approaches max loads. And wearing wrist straps when doing any sort of pressing is great but never on a power clean, u need wrist ext to achieve a strong catch position. Other crossfitters shouldn't watch that video and think they can break on good form when its heavy or else they will f up their wrists or tear an MCL or LCL in their knee. We need to be preaching "better" mechanics or else society will continue to hate on crossfit because we dog when it comes to technique. That's all fellas.

Comment #21 - Posted by: Sam at August 21, 2012 9:01 PM

Elbows & hands in tight to the body as you drive the head through.

Comment #22 - Posted by: Pete at August 21, 2012 9:17 PM

Can someone help me and explain how to do this workout? Rest, sets, load, ect. New to crossfit and a little confused. Thanks!

Comment #23 - Posted by: Stephen at August 21, 2012 9:22 PM

I like the videos w/normal CFers in action...its a tribute to the 99% of us who aren't in the elite, Spealler-like league. Most of those normal, "technique-challenged" people in the videos can smoke me anyway! As long as a coach or the text tells us the right technique, I think the videos are great. I also like the "critique this movement" pics. Assuming the athlete consented, its another way for us run-of-the-mill CFers to improve. My 2 cents.

Comment #24 - Posted by: Jim R. M/49/5'8"/155 at August 21, 2012 9:38 PM

I thought this was and I still think it is a community site where we can support each other... Not who knows more than someone else. It's one thing to be helpful it's another thing to paint yourself as as someone who's God's gift to working out. So what if the form is off! Orhis or her chin didn't hit their spot on a kipping! Really??? What matters is that ppl of all shapes sizes and abilities are pushing their bodies to the limit every time!! God Bless those who do the best they can and even the ones that think they are holy than thou in the crossfit world! Remember it's makes more sense to build ppl up than to tear them down! In the end even if your right... Who cares

Comment #25 - Posted by: Antoinne at August 21, 2012 10:03 PM

@ #17 and #14, take as long as you need. but if i was doing it, i would take 1-2 minutes between each attempt, at least when it gets heavier.

#17 there are 7 sets each with only 1 rep. start at a low weight and work your way up.

Comment #26 - Posted by: RyGuy at August 21, 2012 10:03 PM

many good points on this thread. In response to Lee's question, no I did not watch a video on muscle ups. I trained on still rings for a bit from various coaches and the training i referenced to with the false grip came straight from Jordan Jovtchev, 2x World Champion on still rings. And even though training with rings isn't the sole aspect of crossfit, the form is important and the best athletes of respective sports are good models to follow. Not to say its the ONLY way, I have full respect for other methods and it would be rather closed-minded to not look at other avenues. I simply said it because many top gymnasts use the false grip with muscle ups with much success.

Comment #27 - Posted by: Nick at August 21, 2012 10:27 PM

I partially agree with Antoinne. I agree that any athletes, cross-fitters, or anyone in general who is on a path of physical discipline should be applauded. My comments were simply in response to the post asking what could have been improved. Ultimately, I think form should be improved whenever possible, but as long as it won't cause bodily harm to the person performing or to anyone else involved, then it should only be given on request or with permission. We are all in this together, so LET'S get to the next level together! Here's to the journey!

Comment #28 - Posted by: Nick at August 21, 2012 10:44 PM

Lee, in response to your comment, I've received a decent amount of training when it comes to rings, the most notable was some training from Jordan Jovtchev, 2x World Champion on still rings. What I said about the false grip was straight from him. I fully admit that there are other grips, forms and techniques, and that rings are only one aspect of crossfit. However, seeing as how he is one of the most prominent names in that aspect, I personally chose to follow his advice and form, which many other athletes and ring-trainers do as well. I'm not saying its the only way, and if the hook grip works then by all means do it. That's simply what worked for me so I was sharing it :)

Comment #29 - Posted by: Nick at August 21, 2012 10:50 PM

Corey,

It looks to me that the elbows are indeed moving fast. The problem is that you are not squatting which leaves the bar lower on your chest and prevents the elbows from getting high to set a good rack. Understand that you squat in a power clean but you dont go below parallel.

Bottom line, get lower and you'll see the elbows are not the problem.

Comment #30 - Posted by: Matt at August 21, 2012 11:25 PM

I'm no expert, but what I've gathered, he should have his hands close to his armpits and leaning way forward.

Comment #31 - Posted by: Bill at August 22, 2012 12:15 AM

this discussion reminds me of a joke I read:
how many crossfitters does it take to screw in a light bulb?
Three, one to do it in record time, one to video it, and one to complain about the technique.

Comment #32 - Posted by: galvestonian at August 22, 2012 12:40 AM

M/45/6'2/203

110-121-132-143-154-165-176(f)

Comment #33 - Posted by: Anders at August 22, 2012 12:51 AM

95-115-135-155-165-185-185

Comment #34 - Posted by: TomO/45/M/200 at August 22, 2012 1:22 AM

M/31/205/72

185-195-205(f)-195-195-195-195-195

I started to high after my warmup. To much confidence and failing to realize after losing 30# In 4 months, I've lost strength as well.

Comment #35 - Posted by: SeanP at August 22, 2012 1:58 AM

115-135-145-155-165-172.5(f)-172.5

Comment #36 - Posted by: gb 45/m/71"/185# at August 22, 2012 3:10 AM

"like" to galvestonian. Good one.

Comment #37 - Posted by: Trueson m39/5'9"/165 at August 22, 2012 3:12 AM

135-185-205-225(f)-225-245-265(f)

Just couldn't get under 265. Would have been a PR. Grr

Comment #38 - Posted by: Xfit_Newbie at August 22, 2012 5:10 AM

M/44/5'11"/195

115-125-135-145-155-160-165(f)

Comment #39 - Posted by: nutfam at August 22, 2012 5:10 AM

115-125-135-145-155(form breaking down)-160pr-135

Comment #40 - Posted by: ART/M/43/5'5"/148 at August 22, 2012 5:17 AM

This is a trick question, which requires a close look at the photo. I'm not sure how the fellow on the rings got that other guy's head up his butt, but if he keeps straining it might pop out, and the muscle up should come easy. Oh, and keep the elbows in.

Comment #41 - Posted by: Cliff at August 22, 2012 5:19 AM

135-155-175-185-195-205-210(f)

Comment #42 - Posted by: DPL at August 22, 2012 5:22 AM

95-95-115-125-135(f)-135-140(f)

Couldn't get under the 140, ugg. Feel great, I liked that wod.

Comment #43 - Posted by: Jason Rose at August 22, 2012 5:24 AM

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

Comment #44 - Posted by: Townsend m/29/5'8"/138 at August 22, 2012 5:27 AM

F/42/5'6"/145

85-95-105-115-120-125-130

Comment #45 - Posted by: mom to five at August 22, 2012 5:28 AM

Outlaw BB Gymnastics, then

115-115-115-135-135-135-135

FOB Salerno dojo crew, I am going to miss you!

9 days and a wake-up, whoop!!

Comment #46 - Posted by: james.patrick [M/50/66"/135] at August 22, 2012 5:51 AM

Been having problems with my rist does anybody use rist wraps?

Comment #47 - Posted by: Brad at August 22, 2012 5:53 AM

135/155/175/190(tie pr)/200(fail)/195(pr)/200(fail)

Comment #48 - Posted by: preacherman at August 22, 2012 5:56 AM

M/25/6'1/165

Lifts in KG:
82.5/85/87.5/90/92.5(old PR)/95/97.5(PR)

Comment #49 - Posted by: Tristan at August 22, 2012 6:36 AM

#12 - Austin: This looks like a picture taken at a level 1 cert class. They went over the strict muscle up and false grip there. I'm also a fan of the critique photos. It is good practice looking for faults or areas of improvement at specific positions in a movement. I can't wait to try this WOD tonight.

Comment #50 - Posted by: Joseph at August 22, 2012 6:37 AM

135, 155,165,170, 175F, 175F, 175

Comment #51 - Posted by: Kyle at August 22, 2012 6:45 AM

Cf Media-
As a teacher who's trained in best practices for engagement of his students, I can say for sure that educational research suggests open-ended questions such as these with no real resolution are not the most effective means for teaching and learning. They certainly activate the mind for a moment or maybe more, but the community needs to know what the real answer is from you, the authority on the subject. Posts used to outline proper technique right underneath the picture itself. Let's go back to that instead of having thousands of us sift through random input (some of which is most likely incorrect) and guess what's right or wrong....

Thanks,

Teacher and Crossfitter JHQ

Comment #52 - Posted by: JHQ at August 22, 2012 7:18 AM

Does anyone else have elbow soreness in the back of the elbow joint after doing muscle-ups? I did my first couple last week, then did a couple more on Monday and my elbow started killing me post-workout.

Comment #53 - Posted by: CT at August 22, 2012 7:30 AM

M/27/5'8/187#

175-185-195-205-215-225(f)-225(f)

Just couldn't get under it.

Comment #54 - Posted by: Gabe at August 22, 2012 7:39 AM

37/m175
155,185,205,215,220f,185,210

Comment #55 - Posted by: ffkwill at August 22, 2012 7:57 AM

The demo was fine. We've all seen a lot worse (from a lot bigger names, too). Good bar speed and overall nice movements. Well communicated and aware of technical limitations and knows what to work on. If found it a pretty useful demo and informative tool. One thing I do want to point out is the roll-up. You get a good look at this in the slow-mo replay at the 2:00 mark. Catching the clean low on the shoulders and then rolling it up or adjusting that position is fine here, but in an Oly meet that can get you red lighted. Just be aware of that. Also, if you get a chance there's some video of the Kazikstan lifter at 94kg from the training hall at the London games recently doing power cleans and you'll notice that when the loads get heavier he drops lower, not wider, eventually catching the weight just above parallel - still a power clean.

Comment #56 - Posted by: Jeremy Rutledge at August 22, 2012 8:09 AM

135, 155, 175, 195, 205f, 205f, 205 ugly but done.

Comment #57 - Posted by: Bird 49/M/69"/180# at August 22, 2012 8:34 AM

59/m/170

135 155 165 175 185 195 miss 195 miss.

After watching 137 lb guy clean and jerk almost 390 lbs at Olympics....inspiring.

Comment #58 - Posted by: Bob at August 22, 2012 8:43 AM

215/31m/6'
CAMPING WOD
100 of pullups- pushups-Situps- squats 33:03
The. Run 3 miles in 30 min did burpees, grasshoppers and picnic table jumps for my warm up,

Comment #59 - Posted by: Daniel cram at August 22, 2012 8:44 AM

F/5'8/155

65/70/75/80/85/95/110

110 seemed so easy but I failed at 115. I think I experienced a true Psych Out.

Comment #60 - Posted by: Rhonda at Peak Performance at August 22, 2012 8:49 AM

135,155,185,195,205,215,220(f) definitely should have got 220 need to practice diving under the bar to catch position. Errrgggg

Comment #61 - Posted by: josh at August 22, 2012 9:43 AM

New PR: 175 Pounds

Comment #62 - Posted by: Jonathan Offen - M/27/5'8"/160 lbs at August 22, 2012 9:56 AM

m 22/5'7"/150

135/155/165/185f/185/195/205f

I know that I can do the 205 and more, but I'm still a bit scared of getting under the bar..

Because I was a bit frustrated I did some bench press afterwards:

135x12/185x10/205x8/225x6/235x4

Comment #63 - Posted by: Fabian at August 22, 2012 10:03 AM

m.32.69.170;
135,135,145,145,155,165,175;

Comment #64 - Posted by: djf at August 22, 2012 10:12 AM

185
185(f)
185
185
185
185
185

Comment #65 - Posted by: Kevin C. (M/53/5'11"/175) at August 22, 2012 10:15 AM

80(3)
85(3)
90(3)
95(3)
100(1)
105(1)
110(f)

Comment #66 - Posted by: Carole (F/54/5'6"/135) at August 22, 2012 10:16 AM

M 28/6'3"/180
135/165/195/205/215(f)/205/195

Comment #67 - Posted by: Bijon at August 22, 2012 10:23 AM

135-155-175(f) 175- 185(f) 185-190(f)
just gotta practice,practice and practice some more! Good WOD though.

Comment #68 - Posted by: Mike A. at August 22, 2012 10:24 AM

165, 175, 185, 195, 205, 215(f), 215(f)
Went down to 185 and worked on form, PR is 225

Comment #69 - Posted by: Jetté 43/M/5'11"/175 at August 22, 2012 10:33 AM

M/26/5'11''/180
Power Clean
255-265-275-285-290-295(PR)-300(F)

Comment #70 - Posted by: Stephen at August 22, 2012 10:36 AM

RX'ed Loads: 115, 135, 155, 175, 195, 205(f), 205(f)

Comment #71 - Posted by: stryder9 M/37/5'8"/155# at August 22, 2012 10:40 AM

37/m/186

Never done cleans before. Trying to get used to this new technique.

95, 115, 135, 140, 150, 155,160...

Comment #72 - Posted by: Antoinne at August 22, 2012 10:50 AM

@ Stephen #22
Rest is about 3-4 minutes between sets when building to max. Warm up first. The sets are 1 rep and seven sets. Practice the move with just the bar to help with form. Then start fairly heavy and go up from there. If you havent checked the FAQ section, go through all of it. It is extremely helpful when starting with crossfit.

Comment #73 - Posted by: E M/33/210 at August 22, 2012 10:51 AM

M/24/5'8''/180
95
115
135
155
185
205(sloppy)
185

Comment #74 - Posted by: Bad_Bad at August 22, 2012 10:55 AM

m/41/6'4"/229

135,155,175,190f,190f,135 x 2, 135 x 2.

Very frustrating. Dropped weight, worked on form. Cleans are such a mental exercise for me. Little experience with them outside of hang cleans. Lot of moving parts, so to speak, have to come together to be successful.

Comment #75 - Posted by: JayW at August 22, 2012 10:57 AM

M/185/5'8"/37
185
205
225
235
245
255 10# PR!!
265(F)

Comment #76 - Posted by: Coughenour at August 22, 2012 11:02 AM

Day 114
M/45/6'0"/190
135-160-185-195-205(F)-200(PR)-200(F)
...and because I don't like ending on a failed rep, dropped to 195 and got one more.

Comment #77 - Posted by: fargingbastige at August 22, 2012 11:07 AM

M/37/5'8"/180
185
205
225
235
245
255 10# PR!!
265(F)

Comment #78 - Posted by: Coughenour at August 22, 2012 11:08 AM

185. Well under PR, timing all off today

Comment #79 - Posted by: JK/m/29/5'10"/205 at August 22, 2012 11:13 AM

f/42/180/5'10"

155-165-175-175-185(f)-180-180

When you hit my age... Pr's come when you least expect them and they never come when you really WANT one. They're also a long time coming... so since I Pr'd back in July, I really shouldn't have expected anything today. Good weights, but 15 lbs under my pr.

Comment #80 - Posted by: JuliePlatt at August 22, 2012 11:29 AM

Fun workout. I practiced double-unders and kipping pull ups afterwards. Felt great.

95# - 115# - 135# - 155f# - 155 PR - 165f# - 160f#

Comment #81 - Posted by: Colin at August 22, 2012 11:31 AM

M/34/6'3"/200
185-205-225(F)-225(F)-225(F)-220-225(F)
Crunchy knee today
Prev:
195-205-215-225-230(F)-230(F)-230(F)
195/205/215(PR)/220(F)/220(PR)/195/205
135/165/185/195/205(F)/205(PR)/205(F)

Comment #82 - Posted by: Ben S at August 22, 2012 11:36 AM

185
205
225 (f)
225 (f)
225
230 (PR)
235 barely failed

That was awesome, I growled so much I think people in the gym thought I was having a baby. Haha.

Comment #83 - Posted by: Kirk at August 22, 2012 11:36 AM

I did the following yesterday unbeknownest about todays WOD:

Hang Clean
10-9-8-7-6-5-4-3-2-1
135-145-155-165-175-185-195-205-215-225-230-235

M/23/6'2"/200

Comment #84 - Posted by: Chase at August 22, 2012 11:39 AM

135
145
155
155
165
165
165

Need to get under the bar better.

Comment #85 - Posted by: D. Peterson at August 22, 2012 11:47 AM

M/37/5'11"/202
legs were too sore. did the DL WOD on Monday to catch up.
Jogged 5k - 27 mins
Benchpressed - 135 x12 , 165 x 10 , 185 x 6, 205 x 4, 185 x 4

Comment #86 - Posted by: gmm at August 22, 2012 11:52 AM

M/37/5'11"/202
legs were too sore. did the DL WOD on Monday to catch up.
Jogged 5k - 27 mins
Benchpressed - 135 x12 , 165 x 10 , 185 x 6, 205 x 4, 185 x 4

Comment #87 - Posted by: gmm at August 22, 2012 11:52 AM

185,225,255,265,275,285f,285 squat cleans

Comment #88 - Posted by: Jdisch at August 22, 2012 11:54 AM

New PR today by 40 lbs since June! Up to 205 today!

Comment #89 - Posted by: Nick M at August 22, 2012 12:00 PM

Subbed a modified CrossFit Pickens WOD:
8 minute AMRAP of:
3 muscle-ups
6 overhead squats @ 95 lbs.
rest 2 minutes
8 minute AMRAP of:
25 double unders
8 burpees
4 rds. + mu's on amrap # 1/6 rds. + 4 du's on # 2

Comment #90 - Posted by: SB at August 22, 2012 12:12 PM

110-120-130-145(f)-145-155-155

struggled a bit as my technique not yet up to par. but still loving it. cant wait to makd more and more progress with a lot of work work work work

Comment #91 - Posted by: Andre at August 22, 2012 12:15 PM

135/155/175/185PR/185/185/185 (22 Aug '12)

Comment #92 - Posted by: NAMWIZ at August 22, 2012 12:33 PM

95 115 115 135 155 155 155

Comment #93 - Posted by: Albino at August 22, 2012 12:52 PM

205-225-235-245-255-265-275 PR

m/23/5'10"/205

Comment #94 - Posted by: tjb at August 22, 2012 12:55 PM

M/34/5'9"/155

155, 165, 175, 185, 195, 205, F@215

Comment #95 - Posted by: Antun Karlovac at August 22, 2012 12:57 PM

M/25/5'9"/205

Power Clean
1-1-1-1-1-1-1

155,175,195,205(F),165,175,200(F)

135(5), 135(5)

Comment #96 - Posted by: Ted Rose at August 22, 2012 1:10 PM

145/155/165/170/175/175/165

Anyone have suggestions on how to improve in this lift (other exercises/lifts/etc.) PR'd at 225 a couple years ago, but was 10 lbs heavier than I am now. Would like to get back to Power cleaning at least 200 again.

m/26/172/6'1

Comment #97 - Posted by: tmad at August 22, 2012 1:16 PM

95-105-125-145-155-175-195(f)-185

Very fun workout, really allows you to push yourself to increase weight.

Comment #98 - Posted by: NeroMaj at August 22, 2012 1:21 PM

M/43/5'11"/175

115-125-135-145-155-160f-160-165PR

Comment #99 - Posted by: Stacy Turner at August 22, 2012 1:27 PM

M/43/5'11"/175

115-125-135-145-155-160F-160-165PR

Comment #100 - Posted by: Stacy Turner at August 22, 2012 1:28 PM

NORTH VAN YEAHHHHHHH!!!!!!!!!!!

Comment #101 - Posted by: NICK at August 22, 2012 1:43 PM

135, 145, 155, 165, 175, 180, 185(F)

Comment #102 - Posted by: fosterww98 at August 22, 2012 1:56 PM

im new to crossfit. are we supposed add the weight of the bar with the total weigth?

Comment #103 - Posted by: Adrian at August 22, 2012 1:56 PM

M/23/5'9"/165
185-195-205-215-225-235-245

Comment #104 - Posted by: Drew at August 22, 2012 1:57 PM

115, 135, 145, 155, 165, 175 (F), 175 (PR)

M/26/71''/173lbs

Comment #105 - Posted by: Drew at August 22, 2012 2:05 PM

M/13/5'11"/140
50kg-110#
55-121 PR
55-121
55-121
60-132 PR
60-132
65-143f

Comment #106 - Posted by: Jack Dougherty at August 22, 2012 2:19 PM

M/13/5'11"/140
50kg-110#
55-121 PR
55-121
55-121
60-132 PR
60-132
65-143f

Comment #107 - Posted by: Jack Dougherty at August 22, 2012 2:20 PM

Sorry about double

Comment #108 - Posted by: Jack Dougherty at August 22, 2012 2:20 PM

135-155-175-185-205(PR)

I'm doing squat cleans exclusively right now because I want to train my squat clean and I don't want to build up a competing muscle memory. After my PR I stopped - I wasn't about to go any higher - it was a very ugly clean. But they would have counted it in the Olympics.

Thanks Crossfit for teaching me to track my progress objectively. Hitting new highs is more exciting than futzing around in the gym and if you think about it, the only way to improve.

After hitting a PR on such an important exercise I was juiced up, so I set up rings and worked on my iron cross.

Cashed out with tabata pullups + tabata pushups.

I am HAMBURGER right now. Love it!

M/5'10/173lb

Comment #109 - Posted by: masonk at August 22, 2012 2:21 PM

m/26/5'8/180

135
155
165
175
185 PR
195 (F)
195 (F)
195 (F) Grrr

Comment #110 - Posted by: nelsmich at August 22, 2012 2:57 PM

95
115
135
135
145
135
135


m/27/5'7"/145lbs

Comment #111 - Posted by: Will at August 22, 2012 3:15 PM

Done after thruster/run wod
135/155/175/195/205
1st time in awhile form broke a bit at 205
Otherwise pretty easy

Comment #112 - Posted by: Johnh 44/205 at August 22, 2012 3:39 PM

m/17/5"11/155

55-65-85-95-105-115(fail)-115
just started crossfit around 2 weeks ago. got alottt of work to do..... just hope ill be were i need to before lacrosse season!

Comment #113 - Posted by: zach at August 22, 2012 3:45 PM

male, 40yo, 151#, 68"

115, 125, 135, 145, 145, 155, 155

Comment #114 - Posted by: Karl at August 22, 2012 3:58 PM

3 mile run..
21:42
then
1 - 7 Cleans
175# all reps
Then
30 K's to E's
Then
25 Push Ups

Comment #115 - Posted by: dyagg at August 22, 2012 4:03 PM

175
195
215 f
215
225 f
225 f
220
225 elbows way down - yuk put I'm pretty sure that's a pr

thanks

Comment #116 - Posted by: mikeyb m/51/179 at August 22, 2012 4:04 PM

M/35/5'4"/145lbs
175, 185, 190, 190, 195(f), 195(pr), 195(f)

Comment #117 - Posted by: Matthew Burritt at August 22, 2012 4:46 PM

6" 40 y/o M 234lbs.
As RX'd
135,155,185,205,215(f),205,210
Form wasn't the best on the last 3 rds.

Comment #118 - Posted by: Darrin at August 22, 2012 5:00 PM

285.

Comment #119 - Posted by: Jeff A. at August 22, 2012 5:45 PM

M/40/184cm/96kg
105-127-138-149f-142f-138f-138

Comment #120 - Posted by: lucio1928 at August 22, 2012 5:48 PM

85-105-110-125-135 (fail)-105-85

Comment #121 - Posted by: abh f/26/5'5/130 at August 22, 2012 6:01 PM

185-195-205-215-225X-225-235X

10 lbs off PR, but not too bad

Comment #122 - Posted by: jason s at August 22, 2012 6:33 PM

135-135-155-165-175-185(f)-185(f)-175-180-185(f)

Back after a long break. Damn that last 5 pounds!

155 was my previous record.

Comment #123 - Posted by: shane at August 22, 2012 6:35 PM

Power Clean
160-185-195-205-215-225-235x

Comment #124 - Posted by: RoTet M/30/200lb/5'10" at August 22, 2012 6:55 PM

215, 220, 225, 230, 235, 240, 240

Compare to:
110601 - 205, 210, 215, 220, 225, 225, 230
100108 - 200, 205, 205, 210, 210, 215, 220
090512 - 205, 220(f), 210, 215, 220(f), 220, 225(f)

Comment #125 - Posted by: B. Rhaly at August 22, 2012 7:07 PM

85-95-105-115-135(f)-135(f)-115-115-125

Comment #126 - Posted by: Devon B. at August 22, 2012 7:22 PM

Just watched all of my faults pointed out in the Crossfit Experience vid... no wonder I'm sitting here with a sore back.

Comment #127 - Posted by: Mick at August 22, 2012 7:33 PM

M/22/5'11"/187
225 for all

Comment #128 - Posted by: Miles Forks at August 22, 2012 7:50 PM

135-155-175-185-190-195-205
M/43/5'8"/205

Comment #129 - Posted by: JB at August 22, 2012 7:56 PM

3rd week into Crossfit for me so I wasn't too sure where to start on these...
m/31/5'10/185
175-185-195-205-215-225-235(pr)

Comment #130 - Posted by: Luke Davidson at August 22, 2012 8:05 PM

145-155-165-175-180-200(F)-190(PR-1RM)

PR by 15 pounds!

Comment #131 - Posted by: Brett Dean at August 22, 2012 8:09 PM

90-100-110-115-115-115-115(not enough weight plate)

Comment #132 - Posted by: Saganamooo at August 22, 2012 8:12 PM

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good. Had a 7 day workweek graves to swings, took a rest day
M/54/6’/205

Comment #133 - Posted by: Pete In Sun City at August 22, 2012 8:23 PM

155-165-185-195-205(f)-205-215(f)

Comment #134 - Posted by: Sinal M/33/5'9"/210 at August 22, 2012 8:34 PM

M/23/6'2"/205
Power Clean
185
205
225
235
245
255(old pr)
265(new pr)
275(f)-had to try it

Comment #135 - Posted by: Anthony at August 22, 2012 8:43 PM

M/44/185

195
185
185
185
185
185
200

Comment #136 - Posted by: toby or not toby at August 22, 2012 9:11 PM

M/43/5'10"/200#

135/185/205/215/225/230/235/240f
Had a good pull at 240, just couldn't get under it. Next time!

Comment #137 - Posted by: Nate at August 22, 2012 9:48 PM

185/205/225/235/245/255/265(f)/265

Old PR was 245. I refused to walk away without getting under 265, hence the extra rep. It paid off.

Comment #138 - Posted by: PeterG at August 22, 2012 10:46 PM

225 match pr. not there mentally for anything heavier

Comment #139 - Posted by: controlfreak at August 23, 2012 12:16 AM

60kg-70-75-80-85-90(f)-87.5

Comment #140 - Posted by: Brett (M/24/188cm/77kg) at August 23, 2012 1:02 AM

165
175
180
185
190
195
200-F
200-F it's a brain thing- 195 went up easily

then 6 sets of 3 with 135 to work on form.

M/260/5'9"/49

Comment #141 - Posted by: paul at August 23, 2012 3:39 AM

Question for everyone since i'm new to Crossfit. Since this is called "Power clean" and not "Squat Clean" does that mean I need to pull this up and get under the bar without going low into a squat??

Comment #142 - Posted by: Luke Davidson at August 23, 2012 5:35 AM

@ # 141- Yes, if you go into FAQ it will explain the 4 different variations of clean.

Comment #143 - Posted by: Mike at August 23, 2012 7:13 AM

155-160-165-170-175-155-160

Comment #144 - Posted by: myles456 at August 23, 2012 9:27 AM

M/33/6'2"/215

Wanted to mix this WOD up, so I completed the following:

10 RNDS
3 Power Cleans 185/145#
30 Double Unders

THEN

Max Power Clean

Got 215# - PR

Comment #145 - Posted by: alao at August 23, 2012 9:54 AM

155,165,175,185,195(backward lean),205(f),205(f),205(f)
Not getting enough momentum up and not dipping under fast enough on heavier weights. Finshed w/ MU (3,2), TTB(10,8) & mid-depth HSPU(5,5).

Comment #146 - Posted by: Mike Scott M/46/5'10"/190 at August 23, 2012 10:06 AM

M/40y/84kg
60,70,80,90,100,110 (pr), too happy to continue :)

Comment #147 - Posted by: enforcer at August 23, 2012 10:15 AM

m/34/5'6"/195. Tryin to get to 170 and this was my first WOD.

95-110-120-145-145-155(F)-145

Comment #148 - Posted by: Angel at August 23, 2012 10:27 AM

M/41/190

140,145,150,155,160,165(PR),170(f)

Comment #149 - Posted by: Scott Andresen at August 23, 2012 10:37 AM

@ Jay 74 - Try the Burgener warm up to get a better feel for the components, for me it seems to be a good trigger (not that I''m particularly good).

m/44/176/5'11
added reps because started to light
2x 95 2x115 1x135 1x155

then worked on back squats
5x120
4x165
3x195
3x195
2x195

Comment #150 - Posted by: tom at August 23, 2012 10:39 AM

135/155/185/195/205fail/205/215 fail

Then 21-15-9
Front squats and Pullups
4:14

Comment #151 - Posted by: Jfurtado at August 23, 2012 11:14 AM

m 51 6'2" 195

135 155 175 185 195f 190f 185 (185 is my PR)
then did 6 sets X 8 reps of gynastic ring push-ups
(if you havent tried these, they are worth a try - great ROM without locking the scapula)

Comment #152 - Posted by: bobr at August 23, 2012 11:36 AM

135, 145, 165, 185, 205(f), 190, 195

Comment #153 - Posted by: scfd1_9607 at August 23, 2012 1:43 PM

@140...yeah, I used to think that too, being an optimist. Did'ya ever thing it's NOT a brain thing, but a weight thing? i.e. you can power clean 195, but you CAN'T power clean 200? Cuz I had the same experience yesterday...170 went easier than Katy Perry, but 175 felt like trying to move Rosie O'Donnell off the couch.

Comment #154 - Posted by: Jon Craig at August 23, 2012 1:59 PM

65/85/95/115/135/145/155

Last time: PR 160
Will break it next time.

Comment #155 - Posted by: Storm at August 23, 2012 2:21 PM

65/85/95/115/135/145/155

Last time PR 160
Will beat it next time

Comment #156 - Posted by: Storm at August 23, 2012 2:22 PM

155, 175, 195, 205, 215F, 215F, 205

Comment #157 - Posted by: Rocky at August 23, 2012 2:31 PM

m/21/5'8/160

Power clean 1-1-1-1-1-1-1 reps

Loads: 185,225,235,245,255,260,265.

Comment #158 - Posted by: Drewpy at August 23, 2012 2:47 PM

26 / M / 5'9" / 140lbs

140-145-150-150-155F-155-160F

Comment #159 - Posted by: BC at August 23, 2012 4:16 PM

155-175-185-195-205-215-220(fail).

New pr. Very happy!!

M/168#/6'/38yrs

Comment #160 - Posted by: britishfireman at August 23, 2012 4:36 PM

135-185-195-205-210-215-225(F)

Comment #161 - Posted by: Josh M/19/173lbs/5'6" at August 23, 2012 5:52 PM

185-205-225 (fx2)-205(f)-185-195
Not a good day

Comment #162 - Posted by: mlt at August 23, 2012 5:58 PM

185
205
215
225
240(pr)

Comment #163 - Posted by: ferb44 170# at August 23, 2012 6:06 PM

65-95-115-125-115-115-115
First time ever doing Power Cleans.

Comment #164 - Posted by: Chuck 25/M/71"/186 at August 23, 2012 7:35 PM

Modified PR:
150-160-170-180-195-205-215-225(f)-225

Comment #165 - Posted by: Stephen Kao at August 24, 2012 5:48 AM

grace with full squat 8min PR
210lbs

Comment #166 - Posted by: lucien at August 24, 2012 6:12 AM

205
225
245
265
275
285
295

Comment #167 - Posted by: dsm19 / 33 / 6'0 / 210 at August 24, 2012 7:30 AM

M/44/255/73"
185
205
225
240 f
240 ugly but up
245 f
245 f
245 f

Frustrating. I was shooting for 250.

Comment #168 - Posted by: Eric at August 24, 2012 6:51 PM

185
 195
205 fail
205
210 fail
210 fail
205

Comment #169 - Posted by: Casey ray at August 24, 2012 9:02 PM

Great pic...btw, I would say, by the looks of it, this athlete is at the pressing through phase of the muscle-up, so only cues I would give is to stay tight in the core,bend the knees and hips, and search for tha "umph" to get you through!!!

Comment #170 - Posted by: Keetron at August 25, 2012 3:26 AM

Jeff @ 2.0
225-225-235-245-245-245-245(f)-245(f)

C @ CFS
worked up to 160

Comment #171 - Posted by: Jeff & Charity @ CF Snohomish at August 25, 2012 10:49 AM

155-165-175-185-190-195-200

Been over a year - and a bicep insertion tear, and then a pinched disk - since I cleaned more than 135. Felt strong but a little slow.

Previous on this particular WOD (2010):
135-135-155-175-185-195-205(f)

Comment #172 - Posted by: Benny M/43/74"/225 at August 25, 2012 11:35 AM

M/32/5'9/160
135-145-155-165-175-180-185(PR)

Comment #173 - Posted by: Kyle at August 25, 2012 3:27 PM

115,135,145,155,175,185f,180f,175 vs
95,115,135,155,165,185f,185f,165,165 6/2/11
95,115,135,155,175f,175,185f,185f,180f 5/12/09 glen's garage.

1k row wu 4:03. abmat x 18 after.

Comment #174 - Posted by: kevin o at August 25, 2012 5:47 PM

155, 155, 177, 177, 177, 187, 187(f), 187
did one more at 187 even though it didn't count
PR is 193 from 6/2011

Comment #175 - Posted by: Brian R M / 50 / 6'2" / 182 at August 26, 2012 7:47 AM

135
155
185
205
215
225f
225f
225 PR

Comment #176 - Posted by: Bells at August 26, 2012 7:55 AM

M/37/5'08/178

135x3
145x3
155x2 PR
155x1 F
135x3

Comment #177 - Posted by: gpdjmac1 at August 27, 2012 1:37 AM

m/38/5'9/183
CFWU-2. Superman. Burgener. DU.
150,165,175,185,195,205,215-PR
Doing the heavy power clean WOD from the Games awhile back helped with confidence.
Feet still a mess on last 2 reps, but no failures at least. Hips too far in front on landing. Weight not too bad, so I can probably do a bit more w/better tech.

6/1/11:
150,165,175,185,195,200,205-F2,185
1/8/10: 145,155,165,175,185,195,200
5/12/09: 145,155,165,175,185,195,205-F2,200-F2,185

Comment #178 - Posted by: jrm at August 28, 2012 6:32 PM

155,165,175,185,195,205-215 Failure- Finished 205

Comment #179 - Posted by: steve at August 29, 2012 4:50 AM

145 155 155 165f 165f 155 155 165f 155f 155 165f 155

Comment #180 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at August 29, 2012 11:07 AM

Warmup:

100 DUs
Burgener warmup

WOD:

155-160-165-170-175-180-185

Post-WOD:

5 sets of 10 reps of 95lb power cleans

Dumbbell Blast Workout 3: Fast and Furious

No break between exercises; 90 sec rest after circuit; 2 circuits completed

Incline Bench Press: 2 sets of 12 reps w/ 42.5lb dumbbells
One-Arm Snatch: 2 sets of 10 reps each arm w/ 47.5 dumbbell
Seated Calf Raise: 2 sets of 12 reps w/ 70lb dumbbells
Chest-Supported Row: 2 sets of 12 reps w/ 30lb dumbbells

Comment #181 - Posted by: savetheh at August 29, 2012 5:05 PM

Did this on 8/22 and forgot to post.

175
175
195
215
235 miss
225
245 miss
235 miss
225
215

Seemed like a weak workout. Low energy. Got 245 back on 6/1/2011.

Comment #182 - Posted by: Alton 33yo/M/5'11"/175lbs at August 30, 2012 6:13 AM

Squat Cleaned. Max 195=PR.

Comment #183 - Posted by: Greg52/215/70 at August 30, 2012 11:58 AM

185, 195, 205, 215, 220, 225f, 225f

Comment #184 - Posted by: MikeyPaul/m/30/170/5'8" at August 31, 2012 5:00 PM

125 130 135 140 145 150f 135 135

Comment #185 - Posted by: David Burns at August 31, 2012 6:03 PM

F/24/5'8"/148

65-95-105-115-125(F)-125(F)-115(PR!)

Comment #186 - Posted by: Boo Boo at August 31, 2012 6:04 PM

2012-08-22: DNC
2011-06-01: 215. (225,220f)
2010-12-04: 220. CFT
2010-01-08: 205.
2009-05-12: 200.

Comment #187 - Posted by: gs at September 2, 2012 3:41 PM

40-45-60-65-70-80-85-90f-90pr-95f

Comment #188 - Posted by: Mik at September 4, 2012 10:37 PM

Kyle 65
Chase 25
Nicole R 25
Marianne 95
Aly 95
Erin 85
Sydni 127.5
Meghan V 130
Jamie 50
Abby L 65
Alison 85
Lil Hannah 75
Amanda A 80
Rachael 125
Jacob 200
Alexis 100
Joyce 35
Coach 165
Max 175
Bubs 115
Mrs. Pip 95
Joe 115
Katie 70
Mama V 75
Jason 125
Tara 125
Anita 150
Chloe 2:27
Alexandra 2:37
Seth 2:40

Comment #189 - Posted by: BFCC at September 5, 2012 6:56 AM

155-185-205f-195-200-205-205

Comment #190 - Posted by: Jeff Gebbie at September 5, 2012 6:39 PM

75 x 10
95 x 7
105 x 4
135
155
175
195
205(tied pr)
205(f)
195
185
185

m/41/5'8/240

Comment #191 - Posted by: phat boi at September 5, 2012 10:53 PM

215#

Comment #192 - Posted by: fathertyme 34/m/6'/175# at September 14, 2012 9:07 AM

155, 165, 175, 185, 190(f), 190(f), 190(f)

Next time, see if you can get 185 consistently.

Comment #193 - Posted by: Manchild at October 3, 2012 7:22 AM

135, 155, 175, 185, 195, 205, 215, 225 (f)

Comment #194 - Posted by: SF at October 10, 2012 8:48 AM

44/m/176cm/74kg

75-80-82f-80-82-84-85 kg

Comment #195 - Posted by: Memuc at November 22, 2012 12:53 PM

80,85,90,92.5,95pb,97.5F,97.5F 13.12.12

70-80-85pb-85-85-90fl-80(kg) 08.06.11

Comment #196 - Posted by: zenoperegrinus at December 13, 2012 6:32 AM

followed by BS (kg x reps)
80x10,85x8,90x6,95x4,100x,95x4,90x6,85x8,80x10

Comment #197 - Posted by: zenoperegrinus at December 13, 2012 6:48 AM

M/41/5'11"/206

1 set every 2 min:

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

Compare to 130216 (1 set every 3 min):
50-55-60-65-70-75-80 (kg)

Comment #198 - Posted by: Jose-Luis Morales at May 8, 2013 6:14 AM

CFWUx3
Burgener warmup
60kg-70-80-90(f)-90(f)-90(f)-90 yes!-90-90-95(f)-95(f)-95(f)-95(f)-90(f)-90kg

Comment #199 - Posted by: Doug at May 21, 2013 6:25 PM

horrible
135-155-175-185-205-225(F)-225(F)-225(F)-215(F)-205

Comment #200 - Posted by: sr at August 21, 2013 9:50 AM

115-125-125-130-130-135(f)-135 pr!!

Comment #201 - Posted by: abh 28/f/135 at February 27, 2014 6:35 PM
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