September 16, 2012
185 pound Clean and jerk, 30 reps
Yurii Hanson 3:06. Post time to comments.
"Transfer of Power" with Shane Sweatt - video [wmv] [mov] [HD mov]
WOD Demo with Yurii Hanson and Pete Rasmusen - video [wmv] [mov] [HD mov]
"The third-rate mind is only happy when it is thinking with the majority. The second-rate mind is only happy when it is thinking with the minority. The first-rate mind is only happy when it is thinking."
Posted by Pukie at September 16, 2012 5:00 PM
- A. A. Milne
Let the pain begin, yeah baby!!!!
Wods have been great lately. Unknown and knowable. Keep it up HQ. Hell yeah!
ok how many are doing squat clean...be real now
Oh my! 185 is out of my league, but I'll give 135 an honest shot....it may take me a while though, but as usual, I'll give it all I have. Just like all my other CrossFitters....you all keep me going, and I thank you all.
I'm a garage CrossFitter, so I love the online community.
heavy Grace... i feel like HQ has forgotten the girls names!
I love Yurii's comment: "People ask, 'What about cardio?' . . . What about it?" . . . LOL . . .
Is it just me or is Rasmussen pressing not jerking in the demo?
@David yup! but as the CF games when it comes to jerks they usually allow press/push-press in it's place since the jerk tends to be the easiest way to get hvy weight overhead :)
Looking forward to this for tomorrow.
What do you all think about lifting, and then dropping the weight, versus lifting and then controlling it back to the ground? Seems that for any lift (except maybe a 1 rep max), controlling the weight both going up and back down makes for a more complete workout, taxes the body in different ways, and is worth using less weight.
Scaled to 165 pound Clean and jerk, 30 reps
felt like i never was going to finish
Is any jerk ok, are split jerks still rx?
Hah 185 is about 40# above my 1RM...
Scaled to 135# (i.e. Grace) first time trying Rx'd
I like your question as it has an interesting point. With respect however, may a suggest that you test your theory, but with cast-iron plates instead of the rubber bumpers.
Scaled it down to Grace 7:00
So, it should be clean and jerk or push and jerk? Because on video there is push and jerk...
Every single rep looked like a clean and press to me, didn't see a single jerk. Dip and drive is not a jerk.
@ #4: Clean is any of following: squat, power, muscle. Your choice unless listed as such. If you can squat clean 185 and then jerk it x 30 have at er.
For @#16 - yep the video clearly stated that he is push pressing more than jerking - do what you want cuz the jerk is certainly easier.
These WODs are always Met-Con when for time, so it's about speed. That being said, if #10 wants to control all reps, go for it. We're all competing against ourselves right?
If I sound a but put off, it's because people are always picking apart instead of trying to encourage all. If you want to encourage a squat clean, then just say you are gonna blast your legs by squat cleaning them all and be happy about it. Then maybe I'd try to beat you. But saying to everyone "be real"... just makes you sound like a douche. Especially when the squat clean in power lifting and oly lifting is only used to get under difficult weights. If the weight can be easily power cleaned, there is no need in those disciplines to squat the weight.
Anyways, that is all. I am definately looking forward to teying this out. And I may just try to squat clean as many as I can.
If the site says Clean and Jerk... then you should Clean and Jerk. The one guy in the video was straight up pressing it (crazy man). You can dip to catch it. (Jerk)
Modifed for 50kg. 1 round 30 reps - 2.41
@#10 and @#13. In my experience the negative portion of a lift is just as important as the lift itself. Also, 1 rep max deadlifts, squats and presses don't count as completed lifts in competition if dropped. Controlling the negative of a max snatch, however, is nearly impossible, and in my opinion, unsafe. I work out with cast iron plates because I can't afford bumpers, the problem with doing the olympic lifts WITHOUT bumpers, is that I talk myself out of lifts just because I know I can't drop them, so my lifts suffer accordingly. A contolled negative has its place for sure, but being able to drop those weights allows you to find your limits, and push yourself that much more.
Did Grace Rx'd on Thursday of this past week, 4:48. I might skip this one although it looks like fun. For all those asking about Push press/push jerk, it's usually acceptable to do a more "difficult" movement (Shoulder press vs jerk variation) on a WOD like this unless specific instruction otherwise is given. "Grace" usually becomes a 2 part "ground to Over head. For most, this will mean power clean & push press. When the weight gets heavy, it might mean squat clean & split jerk. It depends on the level of the athlete.
155lbs instead of 185
17:46 (10 sets of 3)
pretty happy with time. Cleans r strong
but lacking strength and stamina in the shoulders.
Need to start practicing more overhead work.
135lb @ 50 reps
These guys r straight up animals. I was happy with my time till I watched the demo. Good motivation thought to keep me working.
1) Floss. Floss and then brush, or brush and then floss?
It's the new "over or under" for a new century.
2) Flossing. Traditional PT, rest, injections? All ineffective, ultimately. Several sessions with a Voodoo Floss band sandwiching a trip to Savannah? No pain.
Do the Voodoo.
3) Epic. "There are decades where nothing happens; there are weeks where decades happen." --Lenin
Do you have that same, eerie sense that one of those weeks is nigh?
4) 35. It seems that most Nobel Laureates make their signature discoveries before the age of 35. They may not get the word out right away, and given the average age of Nobel Laureates they certainly don't receive recognition for those discoveries until years or decades later. Some of our non-Laureated geniuses certainly came up with their stuff pre-35 for sure. See Gates, Bill et al.
Doing a little math with a calendar in front of me it looks like a certain guy we know, a trainer with a little math in his educational background, came up with an idea at age 35 that has turned out to be pretty important in the fitness world.
A little thing called CrossFit.
5) Reel. Real life in many ways is more like the CrossFit Games than it is like CrossFit training. In the Games we have winners and non-winners; in the Box we have you vs. you. We are trained it seems from early in life to not only compare ourselves with others, but to allow ourselves to be compared BY others. In this we somehow allow the creation of a zero-sum game of our own sense of self, and we allow the scores to be kept by others as well as ourselves.
Kinda like all those singing contests now on TV; the judges are supposed to be judging only the contestant singing at the moment, the contestant to be focused only on herself and the judges. Invariably though, both judges and judged compare the contestant with others, for this is an openly zero-sum game. Someone will only win because everyone else lost.
I'm more than OK with this for the Games, and I'm quite fine with this for all of those silly contests (which I admit are a guilty pleasure Chez bingo). There is a real problem, however, if we allow this kind of process, this kind of judging, to be a metric for how we view ourselves. We have an unavoidable frame of reference bias that threatens even the healthiest among us when we use these external controls to judge our internal outcomes.
Why? We tend to compare our "behind the scenes" moments, our rehearsals and our trial runs, with everyone else's "highlight reels." We are not usually privy to someone else's dry runs, the failed efforts that eventually culminate in the masterpiece before us. We cannot forget our own struggles, the efforts we ourselves have made out of the limelight, and we all too often use these memories as the "compare to" when ourselves evaluate ourselves against others.
I'm reminded of a story that Grambingo tells often and well. I am one of 4. We were pretty successful youngsters, at least in the eyes of the community and at least by the standards then in place by which we (and by extension Gram and Grampbingo) were measured. My Mom would listen as fellow parents bemoaned this or that child-rearing difficulty, often followed by "oh Anne Lee, you wouldn't know anything about this; your kids are all [whatever]." Grambingo would politely nod and smile, all the while thinking "oh boy...if you only knew!"
You see, Grambingo remembered all of the hard work, the heartaches when her kids disappointed and the battles fought so that they, the kids, might succeed. The other parents were comparing their "behind the scenes" with Grambingo's "highlight reel", but she knew better, she couldn't help but remember her own "work in the gym" so to speak.
What's the ultimate lesson here? We all compare, and we are all compared. It would be simply lovely if life were a non-zero sum game but alas, 'tis not. The lesson is as simple as making sure that you are always comparing things that are alike. Your rehearsals with someone else's. Their highlight reel with yours.
When you are comparing apples to apples you must be sure that you are either looking at the fruit itself, or recalling the labor required to fill the basket.
I'll see you next week...
4:40 @ 135pound
grace as rx'd
Musings in the filter at 0620...
M/37/186 scaled way down as I am new to cf but not new to working out...I would suggest the same to anyone new too. It's about correct form not how much you can throw. I hit 115 lbs for a time 8:03. Felt good. Harder than ya think! Lol have a great day my fellow CrossFitters!! :-D
Hey a little help with this one. My max one rep clean and jerk is 155#. Usually I scale to Brand X pack or porch, but 135# seems too heavy for me for this work out?
If my max is 155# what's a reasonable weight for 30 reps for time?
thank you fit folks!
13:50 as rxd did as 15'sets of two reps woo hoo lovin my new bumper plates and Olympic bar
First time I did 135# clean and jerk 30 reps( 12 months ago) it took me 15 min the. A month or so ago I did it 6 min , I never thought I could complete 30 reps at 185# ,as 205 is my personal best for 1 , wow thanks crossfit
As rx'd 13:41. Didn't go for time, happy to complete it at 185. Getting stronger.
Awesome video with Shane. I learn every time that we see WSBB guys.
Could have been heavier but learning form
Did this with 120915
30 Cleans and mostly push presses, some jerks. Form still weak.
Scaled to 115#, 7:31. Controlled the weight back down to the ground each time.
Participated in the first Amsterdam Urbanathlon today. Cool experience. Geared a little to much to runners to make the obstacles doable for all participants. Still a blast!
sunday evening 6.22pm....saw this WOD...and kicked my ass to get to the box...had to do this!!
scaled to 105lbs
This was my email to Crossfit.com in regards to making a trip/blog about how close the crossfit community is and how great crossfit is around the country. Let me know if you guys are interested in this story and would like to hear your opinions. I'm planning on video taping the whole experience. I would like to visit as many boxes/affiliates as I can. If you would like to contact me in regards to this story my email is firstname.lastname@example.org. Look forward to hearing from you guys!!!
My name is Anthony Reichwaldt, and I am planning a trip across American and I want to stop at as many crossfit boxes as I can from NJ all the way to California in 2 weeks. I plan on doing a WOD at every box I visit. I want to take this trip the last 2 weeks in October. I am going to video tape the whole trip and make a blog about my experience, and document each affiliate that I visit. I have been doing crossfit for 4 months. I want to show people how crossfit has changed peoples lives and how tight the community is. I was a division one athlete at Seton Hall University playing soccer. I was also in the United States Army. I was wondering if you had any ideas on how I should go about this and was going to ask if you guys would be interested in the story once I finish. I think this would be an amazing story for the crossfit community. I plan on hearing back from you soon. Thank you for your time.
Still rather new to O-lifts, so
sub'd 135lbs for 1-15; 155 lbs for 16-30.
Got the jerk part down. After the clean, does it matter how deep the "squat" motion goes? In the WoD video it looks like more of a bounce than in the Coach B video. In those they seem to go into a deep squat.
@ #8 and #16 (and few others)
I know what you mean, there were many press-outs with the jerks. This would not count in an Oly lifting meet. However, anytime CrossFit has a WOD that involves Oly lifts for time, this is totally fine. Since time is the variable here, the goal is to move the weight as quickly and efficiently as possible. I am sure that both of those guys from the video can easily do 185lbs (and way more) with a perfect Oly competition standard. For the purposes of the WOD, this is not necessary and in effect more time-consuming. I know that points could be made for and against this as well.
@ #10 (and few others)
As I mentioned above, the goal is to move the weight as quickly and efficiently as possible. Everytime the weight is dropped, the athlete needs to reset his position, this will take time. The more that the athlete does this longer this WOD will take. However, it is important to note that there is a safety factor in which the athlete must be able to safely and efficiently lower the weight down to the ground. When fatigue sets in and this is no longer possible, dropping the weight is the safer choice than potentially struggling with it on the way to the ground. If you notice in the video, both of the athletes lower the weight to the ground then go right back up for multiple reps. They were able to sustain multiple rep sets for a while. Around the half way mark they both had fatigue set in so they the switched to dropping the weight. If you notice too, they were at the point of doing only single reps as well.
In general it is always good to know your limits and be humble. Both of those athletes are way stronger than me so I could not do this WOD with any more than 1 rep at a time and I would be dropping the weight. As someone else said above, I would be happy just to finish it as r'xd. Know if I wanted to push the time factor, I may have to reduce the load to say 155lbs. Then I would be able to hit a few multi-rep sets. Again though, I am a little older and beat up so there would still be a lot dropping going on in the mid to later reps for me. It always good to have strategy for every WOD.
Heavy Grace @ 135#
Cleans were no problem... Some near fails on the jerks but managed to keep them all up.
Slow and steady.
Hank.... my 1 rep max is 160#... and I found 135# manageable for the workout. I took it slow and steady, resetting each time and focussing on keeping my jerk as crisp as possible.
Then again, you might want a shorter workout.
Made up Wednesday's row/wb.
17:06, with 5 kb ball to 9' target.
Made up yesterday's lunge/du
9:20, with 75#
Very nice job Julie! That is a lot of weight.
Scaled down and did grace. 4 mins even first time I've done this wod. I have to say I like it a lot. On a personal note crossfit has changed my life. I was a big substance abuser before I found crossfit. Now the wods and the journal are my addictions. Thank u coach glassman u saved my life
9:20 @ school gym. Worked up to 265# on power clean before wod.
Scaled to 135#
@135 lbs 13:32. Second Met Con since the deadly cold I had. Next time I'll be faster...
95# clean and jerk X30
should have done 135#. The pack wod was too easy
115# clean and jerk x 30
Warm up did 4 rds, 3 rope climbs, 30 pushup 30 situp not for time, very casual
Subbed 115lb for C&J
Jen, 10 wb(10lb), 10 situp, 10 sledge hammer swings, 1 tire flip, 4 rounds, not timed but awesome!
I used to have access to tires and definitely miss them.
CF Endurance had a similar workout on Friday: 30 hang power cleans and 30 back squats @ 85% of 1 RM. Burly.
Max clean/jerk to 225
30-185lb clean/jerk - 13:51 as rx'd
Scaled down to 135lb 6:30
Subbed "Grace" - 135#
100#(45kg) clean & jerk, 30reps
12:51 Rx'd. I've never CnJ'd 185# before. 205 is my 1rm on power clean and the most I've jerked was 135. It's crazy what the mind can do when you program it to succeed! Great job everyone!
should have done more weight but went down to 125
Did grace in 9 minutes and change new pr. 185 is only pipe dream
3:03 as RX'd
I don't understand why he was pressing it. especially when he had difficulty getting the lockout. Also they came out of the gate too hard.
I dropped the weight every rep. Just more consistent.
I guessed beforehand that this would take me about 15 minutes and I was dead on. These jerks are pretty heavy for me, but my form was good throughout. Just had to stand up and take several breaths between each rep after the first half dozen. Reminds me of the first time I did Grace.
Total Knee Arthroplasty (TKA) 5 “+” months
progress is good. Have to train smart
Power Clean and Push Jerk
AKA Ground to Overhead Anyway Possible
Scaled: 135lbs / Modified: 50 reps for time / 4:25
My Garage Gym
7:50 as rx'd.
Scaled to 115 lbs
PR first time
Scaled to 135#
115 lb 3:52
mack and Rick L., thanks for responding.
@21/mack--I like your thoughts--its good to have bumpers in case you need to drop the weight, normally at high power/max weight lifts, but one shouldn't count on dropping the bar just as a matter of course. Better to go 10% lighter and get the full benefit of the lift and lowering phases, to me at least.
@48Rick L.--agree that its better to drop the weight rather than risk an injury in the lowering phase. But then again, to me that means you're working w/ a weight that's too heavy for you, esp in a workout like this one when the rep count is high (this doesn't apply when trying to establish a 1, 2 or 3 RM). As I recall, in this (and many past videos) people resorted to dropping the weight well short of half-way thru a workout, which tells me they're really working w/ too much weight, and missing much of the benefits of the workout. But to each his own.
6sets of 5rep
next time 70kg!
30 135# Clean and Jerks
50 Weighted Sits
12:00 X Trainer
185 lb's... are you kidding me.
Glad I was able to complete without scaling it was a struggle though
Glad I was able to complete it without scaling although it was a struggle
Scaled to 135lbs in 8:35. I think I could have done more weight but happy with result for the first workout like this. Never really had strong shoulders. Five weeks ago I could barely press 95 lbs. After yesterday's WOD I pr'd at 185 lbs one time. Loving everyday of Crossfit.
40 230 6'M
as rx'd but took me 16:00 even. Don't have bumpers at the y so I have to really control gravity & not let the weights drop. Truly think it effected my performance time. I definatly need to get lower on my cleans but after all the lunges my knees were screaming.
1 mile run
The online community is so great for info and motivation. Thanks!
Hello from Sweden!
12:13 at 85 kg
Love this site! Thank you crossfit.com
M/ 38/ 134 lbs/ 5'-6"
I did a different WOD yesterday:
I did 5 DL + 5 Snatch Balance for the first 3-4 sets progressing up in weights
For DL I did 135 lbs, 175, 205, 235, 255, 265, 275, 285, 295
For Snatch Balance I used: 75 lbs, 95, 110, 115, 120
When I started using 265 & 275 for DL and using 95 & 110 I switched to sets of 3 reps for each.
I didn't do it on the minute or really focusing on time. I wanted good reps with a decent pace. I would take like 30 -40 seconds after the snatch balance and then get on the DL, then I'd take like 20-30 seconds between the DL & the SB.
I was concentrating on the SB for speed and really pushing my body under the bar. I was tryign to focus on my arms locking out at the same time as my feet realyl hit the ground. It was good for coorinating the movement as well as snapping out my arms.. I need to focus on that a bit.. it helps me with getting more aggressive to really push my body under the bar.
I felt pretty good with the SB. The DL was o.k. The weights were o.k. but it felt like the bar was out in front a bit.
One thing I NEED to focus on is keeping my two feet inline when I SB.
nest time I need to go to 125 with SB
Barbell Complex warm-up
Made up on 120917-Monday
Scaled weight to 135#
Nasal drip and sinus headache offer no sympathy.
scaled to 135. No warmup, broken into 5 and 6s. luke.
scaled to Grace (135#), 7'25"
#50 Julie Platt thanks -- went with 135# and finished in 12:45. set broken into 3's and a few twos at the end. I suck at cleans and jerks so power cleans and push presses really. Long time but still surprisingly aerobic! Capped it off practicing muscle ups on the straight pull up bar -- got a few but not at all shoulder-friendly like rings.
Being tall and thin (and old, and a bit clumsy :) olympic lifts and over-head presses aren't my long suit, but felt great and I'm glad I didn't lower the weight below 135#. Thanks again!
Quick piece of advice...if you are scaling the work weight down and you finish the workout in less the 6 minutes then you did not push yourself. People are getting caught up with time way too much. Your goal should be RX not how fast can I do it.
I already have issues with the transfer of power with cleans. I can power clean 185, did that once before running the WOD.
12 mins at 155#
11:33 of pain and misery :-) as RX
Scaled to 135lbs
slowly coming back; scaled down; 135lbs, 5:48
OHS, 3x3 w/ 135
Deadlifts, 3x10 w/ 135
Scaled to 30 reps for time of power clean and jerk with 135lbs
To those kvetching about Oly lift vs. push-press...."clean and jerk" is just a guideline, assuming that 185 would be too heavy to get off the ground and overhead using any lift other than the clean jerk; if you can power clean it and/or push-press it, then GO for it. It's for time. CF=rocket science (not)
as rx'd in a slow 8:30
no bumpers so no dropping
M 52 6'2" 195 scaled 95X10, 115X10, 135X5, 155X3, 175X1 as fast as I could maintaining good form
As Rx'd 18:35
Just getting back after thyroiditis, which cost me a month. This took too long, but at least I could finish it.
Rest Day WOD
Total Knee Arthroplasty over 5 months ago
6 rounds, rest as needed
115lb Sled drags 50m forward and backward
Church parking lot
11:06. After went for or on cleans got 200# failed on 205. Getting stronger.
5:30 185 30 times
Scaled to 115#
Then strength WOD for Bench and Press
A few hours later:
Death by 10m shuttle sprint and burpee:
On the first minute run 10m and do one burpee. Second minute, run two 10m sprints touching both hands to the floor, then do two burpees, etc until you are unable to finish within the minute. Finally, take a two minute break and do 50 burpees for time.
I made it to Min. 7 + 3 burpees
50 Burpees was 4:51
Rx 6:38 harder than I anticipated!!
9:26 subbed 135
Didn't really warm up too much...the 1st 10 were the warm up I guess
Mostly singles, I couldnt find a rhythm when I attempted to string them together.
10:49 as rx'd
55 pound, I need to up my weight. I am just learning where I am with it. After the 30 I did a few with 75 pounds. Still working my way through it.
165# 5reps; 155# 6reps; 145# remaining reps.
Needed to find comfortable weight to keep good form.
135# - 14:40
#135 - 10:00
Iron Mike = 10:00
Scaled to 145.
10 steps walking lunge with 35lb dbs up on shoulders
20 du (all unbroken first time ever!)
Went for 1 rep every 30 seconds without sacrificing too much technique: 14:54 rxd. Pretty tough even though I didn't go "for time" fell off pace around 15 reps and then just tried to stay under 15:00 -my max jerk is 245 and so is max clean but my max c&j is only 235.
155 pounds (70kg)
Power cleans and push jerks. Weight was too heavy, form suffered half way through. Went for sets of three reps.
Next time I'll take 135 pounds and go fast.
Scaled to 115#, completed in 11m.
PR 1 rep for Clean and Jerk currently 135#.
Followed by Ab-RipperX in 9 minutes.
Scaled to 15 @ 175#
back crunched a bit on the last jerk
Pyrros Dimas push-pressed his way to Olympic gold medals several times, the judges never had any problem with it. Of course, debating is fun! But then do something and be happy with it, like others have said.
PS He would then, having basically pressed 210 kg over his head (at 85kg BW), look right and left with wide grin on his face, as if to say to his competitors, you know, suck on this... Kinda 'roidy!
145 lb. Clean and Jerk x 30
BP 185 x 30
On the 16th rep my back bent forward so I almost fell and had to drop it. Then my back was a little jacked for a few minutes, although I'm not sure how much that effected it other than having to take about a minute off.
Subbed 150lb clean and jerk
20lb DB thrusters x 50
14:01 @185 lbs
It sounded like a hard workout. It was harder then it sounded.
@135 lbs, 30 clean and jerks. More than bodyweitgh. It felt awesome!
4:50 for 15 135lb c&j. 1k run wu 4:46.
Gassed (1st day back after out sick for week and a half)
18:46 - Could not drop so wasted tons of time and energy lowering the weight. Man this was heavy!
9:52 with 95#
jerks were a combo of presses, push presses and jerks... absolutely no consistency there
135 pound Clean and Jerk, 30 reps
8.50 @105#. Slowly ramping and fighting chest virus.
CFWU-3. No HS work 3rd. Superman. Burgener.
25:01 Sq cleans Counted times I missed jerks as part of reps. Prob about 4. Tried to focus on landing in a dip w/rt leg pretty far back in split jerk position. Seldom executed this, but easier when I did. Make sure to get bar at bottom of knuckles & tighten butt on jerk. Sq cleans didn't seem too bad. Get bar to fingertips in rack position. Decent job with straight arms - engaging triceps & rotating feet out.
scaled to 165#(next time rx)
pc + jerk
11:56 as rx'd
May have come out of the box a bit too fast...felt really sluggish in the early-middle and picked up speed as I recovered a bit. Next time, should probably just try to do one rep every 20 seconds. Pumped I finished with 185 though!
Scaled to #135, 6:01
6:35 scaled to 50k (60%) working back after shoulder inj. and 80k is my 1 rep max.
185 (45+25lb bumpers)
After that - WOD 130521
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees